intenSati

In my May class at IIN, Patricia Moreno, a fitness instructor, went on stage and led a 10 minute class of a group exercise that she developed called intenSati.  intenSati is an exercise class that combines martial arts, yoga and affirmations.  Yes, affirmations and they are spoken out loudly and proudly.  She says that through positive affirmations, attitudes, and action, intenSati allows the mind and body to move into alignment and make you a stronger person.

Don't they look empowered? (source)

The class starts off with a "warm-up" which is really a time for the participants to set their intention for the next hour-similar to yoga.  Then there is a half hour of intense cardio based on martial arts where you combine punching, kicking and other movements with affirmations like "I am strong," "I have the willpower now," and "I am powerful."  After that, you move into yoga and balance postures to start calming the mind.  The goal of the class is to "empower you to live a life you love in a body you love."  It's a really interesting approach to exercise as it doesn't allow you to ever think "This sucks," "This is so hard," or "I can't do it."  Instead, it has you loudly vocally express these positive statements which eventually become part of your belief system. According to Patricia, the results of these classes include weight loss and improved body image powered by a better self esteem.  

Starting the workout, I felt a little silly declaring my strength and success but after my workout with Patricia, I really felt empowered and in charge of my life.  It was a great session and I really encourage you to check out her classes in NYC or consider purchasing her workout DVD.  For more information, check out her website, www.satilife.com.

Eating Seasonally: Summer

One of the best changes that you can do in your diet is to eat seasonally.  It's what our ancestors use to do because they had no choice.  In the modern world, we can have tropical fruits shipped in the winter and winter vegetables in the summer.  However, our bodies metabolize food differently in the seasons according to the traditional "sciences" of traditional Chinese medicine and Ayurveda.  Also, it makes sense.  In the winter, you're not going to be drinking iced coffees, although I've seen many people do that. 


Summer just started (in the Northern hemisphere) last week and for those of you who haven't figured it out, it gets hot in the summer!  Eating with the season means that we need to balance our overheated bodies to equilibrium  or to feel cooler for when we combat the outdoor heat.  That's why we don't normally crave stews in the summer.  Instead, fresh fruit and salads are preferred.  Summer is the season of abundance so a diet loaded with more fruits and vegetables is definitely the ideal diet.  Some suggestions of foods to eat by The World's Healthiest Foods is "fruits like strawberries, apple, pear, and plum; vegetables like summer squash, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro."  The BBC Good Food site has a great Seasonality Table that breaks down what's seasonal by month! Also, eating seasonally can easily be accomplished by going to the farmers' markets and conversing with the experts on seasonal eating, the farmers!  These are all great resources to turn to for advice on eating seasonally.  I also encourage you to start listening to what your body is telling you.  If you're craving watermelon, don't reach for that hot apple pie for dessert.  What are your thoughts on eating seasonally?

Happy Tuesday and Happier Eating!

Meaty Mondays Series: The Meatrix

Continuing the Meaty Monday Series is a video clip I viewed this weekend in class.  It is called The Meatrix and uses the themes from movie, The Matrix, to get a powerful message across about factory farming.  Enjoy!

Bonus Sunday Post!

Here is a BONUS quote for you today from the amazing Mark Hyman lecture I attended yesterday.  

"Depression is not a Prozac-deficiency."

Find out more about him and his views on medicine and functional medicine on his website: http://drhyman.com/.  Thoughts?

Tip for the Week: Plan Your Meals

It's Sunday! The eve of a new week. Many of us, well not me, will be heading somewhere the upcoming weekend. But before you get to the long weekend, you have 5 laborious days to get through. There will be meetings to pay attention during, trains to catch and much planning in anticipation of spending time with family and friends oo'ing and ahh'ing at fireworks. One of the ways to get through a busy week is to plan your meals ahead. It takes the heavy thinking out of your evenings so that you can rest. This is definitely an area I need to work on. The bf and I have many staples that we make weekly or biweekly, but we almost always decide what to have for dinner the day of. It puts an unnecessary amount of stress that I would love to avoid. So join me this week and plan out your meals.


Other benefits of planning your meals besides sanity are savings in time and money. By having a dinner menu for the week, you will know what groceries to purchase which saves  making multiple trips to and from the store as well as being an efficient shopper at the store. Additionally, by saving time in your evenings, you can spend more time on my blog! :) Planning can also save you money, if you want it to. When planning, you can integrate sale items from the store circulars and make them a part of your meals or you can plan around the remaining items in your pantry or freezer. This is especially helpful before payday or month end, such as this week, when you may be strapped for cash.


Happy planning and let me know how it goes!

Farmers Markets: 10 Common Mistakes & How to Avoid Them

Going to a farmers market can be a bit intimidating.  I found this awesome article at Huffington Post that gives  a list of common mistakes people make at farmers markets and how to avoid them.  I thought I'd share it as I just talked about farmers markets yesterday!  Happy Shopping!

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Farmers markets aren't just about produce!

Top 10 Mistakes Made by Farmers Market Newbs

If you haven't spent much time at farmers markets, I know they can be a bit intimidating. Locals always know exactly where to go and what to buy, and seem to possess some kind of secret, cult-like knowledge of seasonal favorites and exclusive deals.

How is a farmers market noobie supposed to sort through the piles of exotic vegetables without feeling like an trespasser?

The reality is this: Farmers market fans can indeed be fanatical (I know I am), but the farmers themselves couldn't be more friendly and welcoming. Here are my top 10 tips for fitting in at the farmers market and getting the most from being a locavore.

Arriving too late

Showing up at a farmers market in the late morning means big crowds and picked-over produce. Beat the rush by going early and getting the best of the season. Morning light is also best for snapping pictures, if you're into that sorta thing.

Forgetting to BYOB (bring your own bags!)

Most farmers markets provide small plastic bags for your purchases (in eco-friendly San Francisco, plastic has been banned and most vendors offer paper or compostable BioBags for a small price), but you definitely want to have a larger bag to carry your bounty or you'll be heading home prematurely.

Buying staples

One of the advantages of shopping at a farmers market is that you get the best of the season from local farmers, which is likely to be different from your normal grocery store purchases. There's nothing wrong with buying foods you know you like, but try to be adventurous with new produce. You may be pleasantly surprised.

Not asking questions

You may not know everything there is to know about seasonal vegetables, but the farmers who grow them certainly do. Walk up to each vendor with a smile and ask them what their favorites are this week. If you've never cooked with them before, ask for an example recipe or serving suggestions. You can always search recipes online when you get home, so don't feel like you need to know exactly how you're going to prepare something before buying it.

Forgetting cash

Farmers market veterans know better than to show up at the market without cash in our wallets. Credit cards are not accepted by most farmers and the line at the local ATM machine is a wait you could live without. Pick up some cash on your way to avoid the headache.

Focusing on fruit

Fruit is great, but it will also put a hefty dent in your wallet. If you fear farmers markets because of the price, focus your attention on vegetables. Veggies are cheaper and when picked fresh and in season can be almost as sweet as candy.

Forgetting milk and dairy

Farmers markets are the best places to find sustainable farms with eco-friendly practices. Buy your eggs, fish, milk, cheese and meat products from local producers to reduce environmental impact.

Bringing Pets

It is illegal to bring dogs to farmers markets in California, but each state has their own policies. Check your local market rules before bringing Fluff Fluff along on your shopping trip.

Trying to negotiate

Farmers markets are not flea markets, and haggling is generally not part of the etiquette. Sometimes very late in the day farmers will offer discounts, but it is generally best practice to respect the set prices. Farmers work harder than most of us can imagine, and their asking prices are more than fair.

Not shopping around

Samples are commonplace at farmers markets and allow you to find the best produce to match your taste. Nothing is worse than buying a basket of strawberries and then finding better ones two stands away. Shop around a bit before deciding on the best purchases. You know you've picked the right stuff if you can barely get it home without eating it all.

Farmers Markets: Why Should You Go?

It's been a crazy week here and I'm heading to school this weekend.  Expect shorter but just as sweet posts  while I'm in NYC listening to Paul Pitchford speak.  In the meantime, check out the June newsletter that came out today and sign up to receive it every month if you haven't already! 

One of my goals this summer is to really become a regular at the local farmers markets in Boston.  I am blessed that the city has a plethora to visit on various days throughout the week.  There is even one twice a week across the street from South Station which is only 10 minutes away from my office.  There are so many advantages, health and otherwise, to buying local and fresh. 

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Tasty: We are talking about fresh food.  Food that has usually been picked in the past 24 hours or less and at a peak of ripeness!  This means that the fruits are going to be sweeter and juicer and the vegetables are going to be more colorful and crunchier.  My friend has been known to purchase heirloom tomatoes from the farmers market and eat them as her afternoon snack.

Nutrient-packed:  A produces' freshness is highly correlated to its nutritional value.  (A) They weren't picked while under ripe and allowed to ripen while traveling on a cargo ship and truck. They are picked at their peak of ripeness and brought to the market. This means that they were allowed to grow to their fullest potential and to reap the most benefits of the soil and sun.  (B) They haven't had to travel as far as grocery store produce which means that they haven't lost as many nutrients between garden and kitchen. (C) Many farmers practice proper crop rotation, a technique that has been abandoned by the larger farming industry.  Rotating crops allows the soil to replenish its minerals which still utilizing the very valuable land. 

(Likely) Organic: Many local farmers actually follow gardening methods and philosophies that would qualify as organic including crop rotation and not using dangerous pesticides and herbicides. Unfortunately, it costs a lot of money to get that certification and many farmers cannot make that investment.  The best bet is to talk to the farmers and understand what they growing methods are.

Eco-friendly: As I mentioned, many farmers follow organic growing techniques which are definitely eco-friendly.  Not using pesticides and herbicides means they stay out of our air, water, and soil as well as any wild animals that come in contact with them.  Crop rotation allows the soil to rebuild its supply, essentially give it time to heal.  Additionally, the produce has a much lower carbon footprint than produce found in the grocery store.  This is the case with organic fruits and vegetables too.  Many of which come all the way from Central and South America!

Local Economics: Lastly, you are supporting a local economy and folks who are doing honest work and growing food to nurture us.  Who deserves our money more than them?

These are only some of the reasons to start checking out your farmers markets.  I hope one or all of these reasons compel you enough to do that.  Don't know if you have a farmers market near you?  Check out Local Harvest to find one!