DAY 11~ CTFO

DAY 11

                                             MISSION: CTFO

As anyone who knows me will tell you, one of my favorite responses whenever I or someone in my circle gets agitated, frustrated or all-around wound up is: "CTFO!"

Among adults only, we might say it another way, but it means "chill the 'frick' out!" CTFO is a quick way to get to the heart of the matter. The only ways to bust anxiety are to either do something constructive about the situation or let it go, remembering that in the end (and also right this second), there is nothing to lose, and you already have everything you need. If you don't believe me, go ask Jesus or Buddha.

When it comes to losing weight, scientists and yogis alike will tell you that becoming stressed out and chemical-dumping inside the body is one surefire way to ensure you store more fat. When anxiety gets the best of you, your body produces a hormone called cortisol. When too much cortisol gets released, it wreaks havoc on your digestive system, triggers your body to hang onto fat storage, raises blood sugar levels, shuts down your reproductive organs and even reduces bone formation, which can lead to osteoporosis. Too much worrying often leads to digestive disorders as well like Irritable Bowel, Ulcerative Colitis, and Crohns  Disease and all the other stress-related diseases lurking in our Type-A society. Fun, huh?

When your digestion isn't working right, and your blood sugar is high, your body will store those extra sugars as body, and specifically, belly fat. Now that you're working out and eating more mindfully, add CTFO as one of your new mantras. It will help you remember that keeping yourself calm is about more than just rubbing the "whooosaaaah" out of your ears whenever times get tough. It can actually save your body, your waistline--and even your life!!

TODAY'S HEALTH TIP:

CTFO WHILE YOU EAT

You deserve a huge high-five for the healthier choices you are already making! Let's add to them another concept, one that's not so much about what to eat...but how you eat it.

As you well know, our lives are busier today than they have ever been, but making the time to relax while you eat is integral to good digestion and absorption.

If you stand or walk around while you eat, all the blood that is needed in your gut to help break down and process the food you are eating will be shunted away from the digestive system into the limbs and outer body to keep you moving. This will dramatically reduce your digestion and lead to gas, bloating and over time--weight gain.

Someone once asked Buddha, "What makes you the Buddha?" He replied, "Because when I laugh, I'm laughing, when I eat, I'm eating, and when I cry, I'm crying." Being present to what is actually happening and immersing in the experience is one of the fastest ways to CTFO, bust anxiety and with it, other forms of suffering.

Today, whatever you're having for a meal or snack, slow it down, put away the iPhone and email, sit, and focus on what you're doing--and chewing. Feel the textures of each bite and infuse yourself with the delicious flavors and living, healing energy of taking in the nourishing meal in front of you. I even like to say thanks for whatever meal I am blessed to eat, not aloud in some ritual prayer, but in my mind as I eat each bite. This mindfulness meditation will not only help you digest better, it will slow you down, so your body's fullness meter, which kicks in after about 20 minutes, can let you know when you're actually full. If you eat too fast, it's much more likely that you'll overeat.

Move in harmony with your own rhythms, go with the CTFO flow and you'll notice that everything else can wait, as you give your health the attention it deserves.



TODAY'S BONUS RECIPE:
This recipe is so warm and nourishing, it will be easy to settle into the moment, and wrap yourself in a nutritious, delicious, eating meditation.

Apple Nut Cereal

Ingredients

2 C raw walnuts
1 C raw macadamia nuts
1 C medjool dates, pitted and halved
2 apples, peeled and diced
1 Tbsp coconut oil
1 Tbsp ground cinnamon
2 C almond, soy or reg milk
1 14 oz can full fat coconut milk

Instructions

Combine nuts and dates in a food processor until ground into a fine meal, about 1 minute; set aside
Saute apples over medium heat in coconut oil until lightly browned, about 5 minutes
Add nut and date mixture and cinnamon to apples and stir to incorporate, about 1 minute
Reduce heat to low and add coconut and almond milk
Stirring occasionally, let mixture cook uncovered until thickened, about 25 minutes

Serve warm; 6-8 servings; store chilled in an airtight container for up to a week or two.




TODAY'S YOGA TIP:

One of the hardest skills for me to learn in my own yoga practice was to remain calm while my body underwent an intense workout. If there was such a thing as a Type Triple-A, I would be the poster girl. I used to say that with pride; now I realize that my natural go-getter personality is both a blessing, and can become a happiness-crushing curse if I let it. So I usually don't, preferring to use my energy instead to store up my previously underdeveloped ability of peaceful surrender.

Once you click into the understanding that even though you might be locked in a tough endurance contest with your yoga poses, at the same time, you are also fully able to exist within them in a state of centered, non-reactive focus. The yogi learns to be in two places at once: the active and the passive, and to aim not to allow their center to waver or stress levels to rise just because they're feeling emotions or physical sensation. Obviously, this training becomes equally as valuable when you step outside of the yoga studio.

The other day, I was walking around my kitchen during the busy morning hours when I become a short order cook because no one in my family likes the same breakfast. I was making myself a fresh fruit smoothie, while my 11 year old daughter was not-so-patiently waiting for scrambled eggs & my 13 year old daughter attempted to learn and help make her homemade oatmeal while simultaneously texting (and really just standing in the way). I was doing all this holding a baby and my boyfriend came in and said, "I'll wait, you're stressed enough" & I smiled and asked what he wanted. Doing lots of things doesn't have to mean stress.

Being busy is fine, but when you start attaching to the idea that things have to get done right, and done right now or everything will collapse, then your heart rate begins to rise. This is when it becomes a problem. You have relocated only into the task, and forgotten your ability to simultaneously CTFO at center.

Today, as you move through your poses, seek the constant still point within you, the calm center of any storm within all the movement and feelings that arise. To find this inner oasis, keep your attention fixed on the sound of your breath as it pours in and out through your nose, and through the slight resistance at the back of your throat.

Whenever your mind wavers, and starts to get all stuck and agitated on some stretching hamstring here or a really hard Crow Pose hold, gently, but insistently, return it to the breath, and remember the power you hold over your stress levels--not the other way around. Then take this skill out into your relationships and interactions, and see how you can remain in your calm breath any time challenges present themselves there too.

TODAY'S HOMEWORK

Stress, Stress and More Stress... Doesn't have to be Stress No More. 

Today, make a list of everything you have 'to-do'. Anyone who knows me will tell you, I am queen of the to-do list. I actually have a separate book solely for to-do's. You could be more tech-savvy than me and put your lists directly on your smart-techy whatevers. The point is, take everything you have to do out of your mind and put it on paper. Before bed at night, revisit this list, not to recap everything you've missed but to add anything you've forgotten to do to today to the next day so you can clearly see that you've forgiven yourself for not finishing your tasks and you will simply get it done tomorrow. This simple action saves me loads of hours spent insomniactically stressing over things I must do.

If you are like me and have way too much on this list. You can also try separating the list into categories, Must, Want & Wish so that you know which tasks to hit first. However, no matter how busy you get, always spend a little time on those wishes. Taking care of You is the most important. So, if you notice all things related to You are at the end of your priorities, re-shift those as well! 

TODAY'S POSITIVE AFFIRMATION

"I am busy, but organized and CTFO to my core!!"

Good Luck with your Day 11
and.... Happy Friday 
~Stephanie Chasles 

DAY 11~ CTFO!!

DAY 11

                                             MISSION: CTFO

As anyone who knows me will tell you, one of my favorite responses whenever I or someone in my circle gets agitated, frustrated or all-around wound up is: "CTFO!"

Among adults only, we might say it another way, but it means "chill the 'frick' out!" CTFO is a quick way to get to the heart of the matter. The only ways to bust anxiety are to either do something constructive about the situation or let it go, remembering that in the end (and also right this second), there is nothing to lose, and you already have everything you need. If you don't believe me, go ask Jesus or Buddha.

When it comes to losing weight, scientists and yogis alike will tell you that becoming stressed out and chemical-dumping inside the body is one surefire way to ensure you store more fat. When anxiety gets the best of you, your body produces a hormone called cortisol. When too much cortisol gets released, it wreaks havoc on your digestive system, triggers your body to hang onto fat storage, raises blood sugar levels, shuts down your reproductive organs and even reduces bone formation, which can lead to osteoporosis. Too much worrying often leads to digestive disorders as well like Irritable Bowel, Ulcerative Colitis, and Crohns  Disease and all the other stress-related diseases lurking in our Type-A society. Fun, huh?

When your digestion isn't working right, and your blood sugar is high, your body will store those extra sugars as body, and specifically, belly fat. Now that you're working out and eating more mindfully, add CTFO as one of your new mantras. It will help you remember that keeping yourself calm is about more than just rubbing the "whooosaaaah" out of your ears whenever times get tough. It can actually save your body, your waistline--and even your life!!

TODAY'S HEALTH TIP:

CTFO WHILE YOU EAT

You deserve a huge high-five for the healthier choices you are already making! Let's add to them another concept, one that's not so much about what to eat...but how you eat it.

As you well know, our lives are busier today than they have ever been, but making the time to relax while you eat is integral to good digestion and absorption.

If you stand or walk around while you eat, all the blood that is needed in your gut to help break down and process the food you are eating will be shunted away from the digestive system into the limbs and outer body to keep you moving. This will dramatically reduce your digestion and lead to gas, bloating and over time--weight gain.

Someone once asked Buddha, "What makes you the Buddha?" He replied, "Because when I laugh, I'm laughing, when I eat, I'm eating, and when I cry, I'm crying." Being present to what is actually happening and immersing in the experience is one of the fastest ways to CTFO, bust anxiety and with it, other forms of suffering.

Today, whatever you're having for a meal or snack, slow it down, put away the iPhone and email, sit, and focus on what you're doing--and chewing. Feel the textures of each bite and infuse yourself with the delicious flavors and living, healing energy of taking in the nourishing meal in front of you. I even like to say thanks for whatever meal I am blessed to eat, not aloud in some ritual prayer, but in my mind as I eat each bite. This mindfulness meditation will not only help you digest better, it will slow you down, so your body's fullness meter, which kicks in after about 20 minutes, can let you know when you're actually full. If you eat too fast, it's much more likely that you'll overeat.

Move in harmony with your own rhythms, go with the CTFO flow and you'll notice that everything else can wait, as you give your health the attention it deserves.



TODAY'S BONUS RECIPE:
This recipe is so warm and nourishing, it will be easy to settle into the moment, and wrap yourself in a nutritious, delicious, eating meditation.

Apple Nut Cereal

Ingredients

2 C raw walnuts
1 C raw macadamia nuts
1 C medjool dates, pitted and halved
2 apples, peeled and diced
1 Tbsp coconut oil
1 Tbsp ground cinnamon
2 C almond, soy or reg milk
1 14 oz can full fat coconut milk

Instructions

Combine nuts and dates in a food processor until ground into a fine meal, about 1 minute; set aside
Saute apples over medium heat in coconut oil until lightly browned, about 5 minutes
Add nut and date mixture and cinnamon to apples and stir to incorporate, about 1 minute
Reduce heat to low and add coconut and almond milk
Stirring occasionally, let mixture cook uncovered until thickened, about 25 minutes

Serve warm; 6-8 servings; store chilled in an airtight container for up to a week or two.




TODAY'S YOGA TIP:

One of the hardest skills for me to learn in my own yoga practice was to remain calm while my body underwent an intense workout. If there was such a thing as a Type Triple-A, I would be the poster girl. I used to say that with pride; now I realize that my natural go-getter personality is both a blessing, and can become a happiness-crushing curse if I let it. So I usually don't, preferring to use my energy instead to store up my previously underdeveloped ability of peaceful surrender.

Once you click into the understanding that even though you might be locked in a tough endurance contest with your yoga poses, at the same time, you are also fully able to exist within them in a state of centered, non-reactive focus. The yogi learns to be in two places at once: the active and the passive, and to aim not to allow their center to waver or stress levels to rise just because they're feeling emotions or physical sensation. Obviously, this training becomes equally as valuable when you step outside of the yoga studio.

The other day, I was walking around my kitchen during the busy morning hours when I become a short order cook because no one in my family likes the same breakfast. I was making myself a fresh fruit smoothie, while my 11 year old daughter was not-so-patiently waiting for scrambled eggs & my 13 year old daughter attempted to learn and help make her homemade oatmeal while simultaneously texting (and really just standing in the way). I was doing all this holding a baby and my boyfriend came in and said, "I'll wait, you're stressed enough" & I smiled and asked what he wanted. Doing lots of things doesn't have to mean stress.

Being busy is fine, but when you start attaching to the idea that things have to get done right, and done right now or everything will collapse, then your heart rate begins to rise. This is when it becomes a problem. You have relocated only into the task, and forgotten your ability to simultaneously CTFO at center.

Today, as you move through your poses, seek the constant still point within you, the calm center of any storm within all the movement and feelings that arise. To find this inner oasis, keep your attention fixed on the sound of your breath as it pours in and out through your nose, and through the slight resistance at the back of your throat.

Whenever your mind wavers, and starts to get all stuck and agitated on some stretching hamstring here or a really hard Crow Pose hold, gently, but insistently, return it to the breath, and remember the power you hold over your stress levels--not the other way around. Then take this skill out into your relationships and interactions, and see how you can remain in your calm breath any time challenges present themselves there too.

TODAY'S HOMEWORK

Stress, Stress and More Stress... Doesn't have to be Stress No More. 

Today, make a list of everything you have 'to-do'. Anyone who knows me will tell you, I am queen of the to-do list. I actually have a separate book solely for to-do's. You could be more tech-savvy than me and put your lists directly on your smart-techy whatevers. The point is, take everything you have to do out of your mind and put it on paper. Before bed at night, revisit this list, not to recap everything you've missed but to add anything you've forgotten to do to today to the next day so you can clearly see that you've forgiven yourself for not finishing your tasks and you will simply get it done tomorrow. This simple action saves me loads of hours spent insomniactically stressing over things I must do.

If you are like me and have way too much on this list. You can also try separating the list into categories, Must, Want & Wish so that you know which tasks to hit first. However, no matter how busy you get, always spend a little time on those wishes. Taking care of You is the most important. So, if you notice all things related to You are at the end of your priorities, re-shift those as well! 

TODAY'S POSITIVE AFFIRMATION

"I am busy, but organized and CTFO to my core!!"

Good Luck with your Day 11
and.... Happy Friday 
~Stephanie Chasles 

DAY 10~ Get Real

DAY 10

                                 MISSION: GET REAL

Deep inside the chewy center of all the excuses you may give for why you can't get to your self-work, lies a delicious Truth: that you absolutely can make the time and take the actions to give yourself the most centered perspective, thoughts and actions. You just won't.

Now, some people get pissed when I say this. "Are you saying it's my FAULT that I'm overweight and unhappy?" Well, actually, yes and no. I'm not devaluing you as a human being because of it, because I always think you're amazing, no matter what you do, but also, yes. No matter what happened to stress you out, it is more likely than not an accumulation of your choices within that stress that led you here. The exceptions to this rule are things out of your direct control like genetic disease, or acts of man or nature, like your home getting destroyed by a flood, or an unaware driver hitting you with a car when you were just minding your own business (Universe forbid!). Still, how you choose to see any experience, and then take healing actions within every happenstance and afterward, will dictate whether or not you remain in a positive or negative, constructive or destructive space. It's not what happens to you that matters most. It's what you do with it that makes or breaks your happiness.

Most of you taking this challenge may not know this yet, because I don't use it to define myself. I have a genetic blood disorder called sickle-beta thalessmia anemia (I know that's a mouthful). Basically, my disease causes my blood to be insufficient in two different ways. Half of my blood is misshapen and sticky and literally gets stuck places that it shouldn't be causing pain & the other half of my blood supply is weak and never fully makes it to where it is intended to go. I'm telling you this on 'Get Real' day because if anyone has excuses, it's me. Believe me, I've been to that dark place where I used them as well. However, I no longer let my insufficient blood define my entire life. I have the ability to make healthy choices and so I do. I have the power to be as healthy as physically possible, so I am!

When you can admit and then embrace that you are capable of being at the root cause of many cumulative and imbalanced actions toward yourself, such as overeating or picking unhealthy foods, relationships, thoughts, etc, and you accept that you have been participating in many of them from your own free will, then you have to deal with the fact that you create the outcome of physical health or dysfunction. And by this time in the course, I'm hoping you can take this information to heart...and then change how you act to support yourself, not hold you back.

Now, often, people confuse being asked to take responsibility with being judged.

I'm not, nor should anyone else, including you, tell you you're bad, wrong or worthless for anything. There are respectful ways to enter into a dialogue about areas of concern, while empowering each other to make the shifts, should they decide to, which is what I'm attempting here. If you've surrounded yourself with people who manufacture drama, put you down or don't believe in you, then question, again, why you are allowing this.

When you recognize the truth of the matter--that your root behaviors created much of your current situation, and you can get past the urge to weaken yourself through seeing any of this as criticism coming at you, you will finally be able to empower yourself to make the shifts necessary to enjoy your body & mind and come back at your life from the inside out. And that is all I wish for you.

Only when you accept responsibility for what you have dominion over, transform what you can, and surrender the rest to the Universe, can you ever truly be free.




TODAY'S HEALTH TIP:

USE THE F-WORD DAILY
Fiber! Ummm--what did you think I was talking about?

Most people don't know this, but If you eat a few pieces of fruit per day or take some Metamucil, you will not reach your body's optimal fiber needs. Women need a good 25 grams of fiber daily to maintain a healthy digestive system. Adequate fiber intake also helps absorb excess fat and keeps you full longer so you're less likely to overeat. Fiber is yet another ally in your 21-Day quest to take control of your appetite and not let external forces like that seductive frosted brownie sitting on the counter get the best of your best intentions.

To educate yourself about your true fiber count, read food labels and look for foods with 2 or more grams per serving. Then enjoy lots of organic fruits, veggies, whole grains, raw nuts and seeds to ensure you are getting your daily F-Word in!



TODAY'S HEALTH RECIPE:

Ahhh...the incredible lentil. Packed with protein and healthy carbs, this power food also gives you a whopping 13.5 grams of fiber, all for a low 200 calories!

Lentil Soup

3 cups water plus
3 cups vegetable broth
1 cup lentils (green or red), rinsed
1 finely chopped medium leek or onion
1 finely chopped medium carrot
1 finely chopped celery stalk
2 garlic cloves, pressed or minced
1-14 oz can pureed tomatoes or tomato sauce
1/2 tsp. dried thyme
2 tsp. balsamic vinegar
2 tsp. honey
1 tsp Celtic sea salt
fresh black pepper to taste

Bring water to boil in a large soup pot and add lentils, leek or onion, carrot, celery and garlic.
Gently simmer for 40 minutes until lentils are very tender.
Add tomatoes and thyme and simmer for another fifteen minutes or so. Add extra water if necessary so the soup doesn't over-thicken.
Stir in vinegar, honey, salt and pepper.
Serve hot. Serves 4 - 6.






TODAY'S YOGA TIP: OWN YOUR POSE

The other morning, I did yoga with my boyfriend. It was, at least, very entertaining. He struggled through poses which he had no business doing, as the type of yoga I do is pretty advanced. When I tried to suggest a more simple pose to replace the ones impossible for him to do just yet, he was less than appreciative. However, when we got to the part in the video where Sadie sticks her leg way back from crouching dog and I dropped to my knees to continue, a light bulb went off.

I explained to him, as I am to you now, that in yoga (or life in general) you must know your limits and meet yourself there. I, personally, have tiny holes in my hips from my misshaped blood leaving the bone marrow. So, I know that when certain poses extend the hip too far, I have to step back and do it differently. I still put my leg back and get the stretch that Sadie is aiming to reach. I just have to own my pose. Make it my own!

Today as you practice, be open to cultivating humility, the art of checking your ego at the door, so that rather than stubbornly powering through every roadblock and pushing past the edge to the point where you get hurt, depleted or unstable, you promise yourself this: "May I meet my personal edge today, and dance into transformation there, without losing my foundation and remaining in connection with my core alignment."

Claim each pose as your own. Adapt when needed, stay sensitive to your rhythms, respect where your body is today, breathe into the moments of stretch and strengthening that are personal to you--and give yourself all the TLC you need to be able to progress, not regress. You might be amazed to discover that when you pay lots of attention to yourself, and move from your truth, you'll develop that same, attractive brand of authenticity off the mat as well. When you own who and where you are, you truly begin to shine.

TODAY'S HOMEWORK

Today, take a good, loving look inside. Where have you become a victim of your own choices? Can you think in a different way, re-write an old, diminishing story or find new habits to engage in that get you closer to your positive goals

TODAY'S POSITIVE AFFIRMATION

"I refuse to judge myself by the standards of others, instead owning my circumstances and growing from where I stand today"

DAY 10~ Get Real

DAY 10

                                 MISSION: GET REAL

Deep inside the chewy center of all the excuses you may give for why you can't get to your self-work, lies a delicious Truth: that you absolutely can make the time and take the actions to give yourself the most centered perspective, thoughts and actions. You just won't.

Now, some people get pissed when I say this. "Are you saying it's my FAULT that I'm overweight and unhappy?" Well, actually, yes and no. I'm not devaluing you as a human being because of it, because I always think you're amazing, no matter what you do, but also, yes. No matter what happened to stress you out, it is more likely than not an accumulation of your choices within that stress that led you here. The exceptions to this rule are things out of your direct control like genetic disease, or acts of man or nature, like your home getting destroyed by a flood, or an unaware driver hitting you with a car when you were just minding your own business (Universe forbid!). Still, how you choose to see any experience, and then take healing actions within every happenstance and afterward, will dictate whether or not you remain in a positive or negative, constructive or destructive space. It's not what happens to you that matters most. It's what you do with it that makes or breaks your happiness.

Most of you taking this challenge may not know this yet, because I don't use it to define myself. I have a genetic blood disorder called sickle-beta thalessmia anemia (I know that's a mouthful). Basically, my disease causes my blood to be insufficient in two different ways. Half of my blood is misshapen and sticky and literally gets stuck places that it shouldn't be causing pain & the other half of my blood supply is weak and never fully makes it to where it is intended to go. I'm telling you this on 'Get Real' day because if anyone has excuses, it's me. Believe me, I've been to that dark place where I used them as well. However, I no longer let my insufficient blood define my entire life. I have the ability to make healthy choices and so I do. I have the power to be as healthy as physically possible, so I am!

When you can admit and then embrace that you are capable of being at the root cause of many cumulative and imbalanced actions toward yourself, such as overeating or picking unhealthy foods, relationships, thoughts, etc, and you accept that you have been participating in many of them from your own free will, then you have to deal with the fact that you create the outcome of physical health or dysfunction. And by this time in the course, I'm hoping you can take this information to heart...and then change how you act to support yourself, not hold you back.

Now, often, people confuse being asked to take responsibility with being judged.

I'm not, nor should anyone else, including you, tell you you're bad, wrong or worthless for anything. There are respectful ways to enter into a dialogue about areas of concern, while empowering each other to make the shifts, should they decide to, which is what I'm attempting here. If you've surrounded yourself with people who manufacture drama, put you down or don't believe in you, then question, again, why you are allowing this.

When you recognize the truth of the matter--that your root behaviors created much of your current situation, and you can get past the urge to weaken yourself through seeing any of this as criticism coming at you, you will finally be able to empower yourself to make the shifts necessary to enjoy your body & mind and come back at your life from the inside out. And that is all I wish for you.

Only when you accept responsibility for what you have dominion over, transform what you can, and surrender the rest to the Universe, can you ever truly be free.




TODAY'S HEALTH TIP:

USE THE F-WORD DAILY
Fiber! Ummm--what did you think I was talking about?

Most people don't know this, but If you eat a few pieces of fruit per day or take some Metamucil, you will not reach your body's optimal fiber needs. Women need a good 25 grams of fiber daily to maintain a healthy digestive system. Adequate fiber intake also helps absorb excess fat and keeps you full longer so you're less likely to overeat. Fiber is yet another ally in your 21-Day quest to take control of your appetite and not let external forces like that seductive frosted brownie sitting on the counter get the best of your best intentions.

To educate yourself about your true fiber count, read food labels and look for foods with 2 or more grams per serving. Then enjoy lots of organic fruits, veggies, whole grains, raw nuts and seeds to ensure you are getting your daily F-Word in!



TODAY'S HEALTH RECIPE:

Ahhh...the incredible lentil. Packed with protein and healthy carbs, this power food also gives you a whopping 13.5 grams of fiber, all for a low 200 calories!

Lentil Soup

3 cups water plus
3 cups vegetable broth
1 cup lentils (green or red), rinsed
1 finely chopped medium leek or onion
1 finely chopped medium carrot
1 finely chopped celery stalk
2 garlic cloves, pressed or minced
1-14 oz can pureed tomatoes or tomato sauce
1/2 tsp. dried thyme
2 tsp. balsamic vinegar
2 tsp. honey
1 tsp Celtic sea salt
fresh black pepper to taste

Bring water to boil in a large soup pot and add lentils, leek or onion, carrot, celery and garlic.
Gently simmer for 40 minutes until lentils are very tender.
Add tomatoes and thyme and simmer for another fifteen minutes or so. Add extra water if necessary so the soup doesn't over-thicken.
Stir in vinegar, honey, salt and pepper.
Serve hot. Serves 4 - 6.






TODAY'S YOGA TIP: OWN YOUR POSE

The other morning, I did yoga with my boyfriend. It was, at least, very entertaining. He struggled through poses which he had no business doing, as the type of yoga I do is pretty advanced. When I tried to suggest a more simple pose to replace the ones impossible for him to do just yet, he was less than appreciative. However, when we got to the part in the video where Sadie sticks her leg way back from crouching dog and I dropped to my knees to continue, a light bulb went off.

I explained to him, as I am to you now, that in yoga (or life in general) you must know your limits and meet yourself there. I, personally, have tiny holes in my hips from my misshaped blood leaving the bone marrow. So, I know that when certain poses extend the hip too far, I have to step back and do it differently. I still put my leg back and get the stretch that Sadie is aiming to reach. I just have to own my pose. Make it my own!

Today as you practice, be open to cultivating humility, the art of checking your ego at the door, so that rather than stubbornly powering through every roadblock and pushing past the edge to the point where you get hurt, depleted or unstable, you promise yourself this: "May I meet my personal edge today, and dance into transformation there, without losing my foundation and remaining in connection with my core alignment."

Claim each pose as your own. Adapt when needed, stay sensitive to your rhythms, respect where your body is today, breathe into the moments of stretch and strengthening that are personal to you--and give yourself all the TLC you need to be able to progress, not regress. You might be amazed to discover that when you pay lots of attention to yourself, and move from your truth, you'll develop that same, attractive brand of authenticity off the mat as well. When you own who and where you are, you truly begin to shine.

TODAY'S HOMEWORK

Today, take a good, loving look inside. Where have you become a victim of your own choices? Can you think in a different way, re-write an old, diminishing story or find new habits to engage in that get you closer to your positive goals

TODAY'S POSITIVE AFFIRMATION

"I refuse to judge myself by the standards of others, instead owning my circumstances and growing from where I stand today"

DAY 9~ Self Love

DAY 9: MISSION: SELF LOVE




If I ask a room full of 50 students this question: "How many of you love yourself and know you deserve love?", at least 45 of them will raise their hands. Usually, all of them will.

But then, when it comes to taking the actions necessary to put that understanding into action, maybe 4 people in that group will currently and consistently be living examples of that self-love. Self love includes things like committing to actively pursuing a healing lifestyle, like you are during this 3-week challenge, most every day for the rest of your life. It's the source of everything good that will come, not to you...but from you.

You can't make other people into your human chicken noodle soup, and by that I mean that no one is able (nor should be) to soothe and nourish you on demand. The biggest, and some would say, the only reason you stop feeling empowered, is not because other people stop giving you what you need to be happy and whole...but because you do.

If you sit with this concept for a good 5 minutes today, you will realize that every single time something you perceived as negative or unfair happened to you, every time you felt judged or weak or wrong, and every time you turned into a victim of your circumstance because of it, you agreed with those who tried to bring you down. You turned into your own accuser, your own critic, your own bully, and you abandoned yourself for the sake of some external thing.

Today, it's time to cease all agreements with those who would be negative or who just don't have the tools to treat you with reverence. Today, you learn one of the greatest skills of all: Self-soothing. If you want to feel truly satisfied, no amount of food, no matter if it's comforting or healing, will do that on your most profound levels. The satiety you seek can be supported by clean, fresh, holistic meals, but ultimately it comes from a steady diet of energetic, loving soul food...and you're the main chef for that.

Today, ask yourself the following question, all day long: "What do you need now?" And then after that..." What do you need now?" Then do that above all else. You'll be surprised how often other people and tasks can wait, or take care of themselves, as you get back to the full time job of being your most balanced. Of everyone you know, or will ever meet, you know how to comfort and fulfill yourself best, whether it's taking a hot bath, turning on your fun playlist, reading your favorite book for the umpteenth time, going to your favorite restaurant, or making a list of all the love and opportunity that currently surrounds you. You may have lost touch with that ability, in favor of letting others take over for a time, but the more you get back to self-generating all those things you need, the more that skill will always be around when you need you most.





FIERCE FOODIE FAT-BLASTER DIET TIP:

WILL LOW FAT FOODS HELP YOU LOSE WEIGHT?

The terms 'Low-fat' or 'fat-free' don't necessarily mean low calorie or calorie-free. Plus, it often means that the food is processed, chemical-laden or not in its natural, whole state. We'll say it again--whole food, kept the way nature made it, such as a whole egg--yolk and all, instead of just the white--is the key to unlocking your body's nutritional health, digestive effectiveness and fat-blasting power--not eating non-fat.

It takes healthy fat to make your fat-burning processes work, and if you don't get it, not only will you burn less fat, your body will compensate for the lack of fat in your diet by giving you crushing cravings for sugar and carbs, which actually can make you gain weight, surge and crash your blood sugar, and put you at risk for diseases like diabetes. If that isn't a reason to get fully immersed in the glories of a natural, healthy lifestyle, I don't know what is.

Check the calorie and nutritional content of the foods you eat, even the low-fat or fat-free ones. Pay attention to the hidden processed carbs and sugar in your diet, especially cookies, muffins, chips, ice creams, crackers, drink mixes and ready-to-eat meals. You will be blown away at how many of the 'healthier' options are loaded with empty calories or chemicals. Extra sugars, fake sugar and tummy-upsetting thickeners are often added to boost flavor and texture, so calorie content may be only a bit less, or similar to standard products.

Fat is not the enemy nor is it the problem; it is the type of fat and food you are consuming that matters most. Yet there are ways to eat too much, or unhealthy fats too, and it's necessary to be vigilant about it as you move into a more satisfying diet. As much as possible, avoid foods high in saturated fat such as excess animal protein, full-fat diary, heavy creams and sauces. Super importantly, completely remove any foods containing trans fats (partially or hydrogenated oils and modified palm oil).

Instead, use healthy essential fats and monounsaturated fats like olive oil, avocados, raw nuts, seeds, cold water fish, nut butters and coconut oil.

These fats will nourish your body from the inside out, stoking your fat-blasting fire, and protecting your skin, hair and nails - your body will literally soak these fats up for good use instead of sending them straight to your tummy and bum!




TODAY'S FAT-BLASTER RECIPE:

Stuffed Mushrooms

This recipe adds smooth, fatty pine nuts for an extra-filling boost!

1/3 C pine nuts
3 cloves garlic, minced
1/3 C fresh cilantro, packed leaves, chopped
1/3 C fresh basil, packed leaves, chopped
1 T lemon juice
1 C tomato, chopped
2 T Braggs amino liquid or to taste
Put all ingredients into a food processor, except the tomatoes, and pulse chop several times. Stop to scrape down the sides and repeat.

Add the tomatoes and continue to pulse chop until just blended. Keep the texture to a pesto; it should not be a puree. Remove stems from mushrooms and stuff the filling into the cap of the mushroom.

Set your oven at lowest temp. possible for 30-40 minutes. Serve with a generous helping of a leafy green salad, containing some aged cheese, and/or olive oil and your delicious--and satisfying--meal is complete!

TODAY'S YOGA TIP: DO THE BELLY ROLL

It's incredible how often we reach outward for a sense of calm, when we have a much faster, non-toxic, incredibly empowering and more effective way to do it from within.

Your body produces a neurotransmitter called serotonin. It calls the body to produce chemicals like dopamine, and induce a calming state in your whole being. You may have heard of serotonin due to the current thought that people who are depressed have an imbalance of it. One thing you may not know is that about 95% of serotonin is produced by the digestive tract, not the brain!

Besides regulating mood and helping you feel comforted and safe, properly releasing serotonin helps you sleep and digest better...much better. So much so that if your serotonin levels are off, you may experience digestive upset, irritable bowels or an inability to fully absorb the nutrients in your food and even insomnia. I was personally affected by bouts of insomnia, especially when my main source of exercise was running and walking.

Also, when you're balanced, stress levels decrease and with them, cortisol decreases, one of the causes of body fat storage.

So, a proper serotonin balance equals a more lean, toned body--exactly what we're aiming for during your 21 day challenge!

Today I invite you to watch the video below, then add the Belly Roll, a restorative, serotonin-releasing posture to the end of your workout, and again before you go to bed tonight. Do a 2-minute hold after practice, and at least a 5 minute hold before bed to put you to sleep. Switching to yoga, alone, helped me sleep better at night. Once I discovered her belly roll video, I sleep like a baby!! Warning, you may feel silly (yes, even more silly than the first time you tried the yoga video) so I suggest doing this short video ALONE!!

TODAY'S HOMEWORK:

Make a list of everything in your life that you love and/or are grateful. 

(This one, I hope, will take awhile so I suggest beginning in the morning and adding to it throughout the day) Although, this task is time-consuming, it will be worth it on a day when your self-love is low and you need a boost. If you are running low, daily, on reasons to be happy post this list somewhere that can be seen often.

Next, it's time to check that scale and measurements.. How are you doing on Day 9?? We're halfway through and personally... yoga has turned me into that skinny girl that walks through the gym in my flipflops to go to a yoga class (aka... good thing I can self-love =)  

TODAY'S POSITIVE AFFIRMATION

"I am surrounded by love & I will open my heart & let it in" 

DAY 9~ Self-Love

DAY 9: MISSION: SELF LOVE




If I ask a room full of 50 students this question: "How many of you love yourself and know you deserve love?", at least 45 of them will raise their hands. Usually, all of them will.

But then, when it comes to taking the actions necessary to put that understanding into action, maybe 4 people in that group will currently and consistently be living examples of that self-love. Self love includes things like committing to actively pursuing a healing lifestyle, like you are during this 3-week challenge, most every day for the rest of your life. It's the source of everything good that will come, not to you...but from you.

You can't make other people into your human chicken noodle soup, and by that I mean that no one is able (nor should be) to soothe and nourish you on demand. The biggest, and some would say, the only reason you stop feeling empowered, is not because other people stop giving you what you need to be happy and whole...but because you do.

If you sit with this concept for a good 5 minutes today, you will realize that every single time something you perceived as negative or unfair happened to you, every time you felt judged or weak or wrong, and every time you turned into a victim of your circumstance because of it, you agreed with those who tried to bring you down. You turned into your own accuser, your own critic, your own bully, and you abandoned yourself for the sake of some external thing.

Today, it's time to cease all agreements with those who would be negative or who just don't have the tools to treat you with reverence. Today, you learn one of the greatest skills of all: Self-soothing. If you want to feel truly satisfied, no amount of food, no matter if it's comforting or healing, will do that on your most profound levels. The satiety you seek can be supported by clean, fresh, holistic meals, but ultimately it comes from a steady diet of energetic, loving soul food...and you're the main chef for that.

Today, ask yourself the following question, all day long: "What do you need now?" And then after that..." What do you need now?" Then do that above all else. You'll be surprised how often other people and tasks can wait, or take care of themselves, as you get back to the full time job of being your most balanced. Of everyone you know, or will ever meet, you know how to comfort and fulfill yourself best, whether it's taking a hot bath, turning on your fun playlist, reading your favorite book for the umpteenth time, going to your favorite restaurant, or making a list of all the love and opportunity that currently surrounds you. You may have lost touch with that ability, in favor of letting others take over for a time, but the more you get back to self-generating all those things you need, the more that skill will always be around when you need you most.





FIERCE FOODIE FAT-BLASTER DIET TIP:

WILL LOW FAT FOODS HELP YOU LOSE WEIGHT?

The terms 'Low-fat' or 'fat-free' don't necessarily mean low calorie or calorie-free. Plus, it often means that the food is processed, chemical-laden or not in its natural, whole state. We'll say it again--whole food, kept the way nature made it, such as a whole egg--yolk and all, instead of just the white--is the key to unlocking your body's nutritional health, digestive effectiveness and fat-blasting power--not eating non-fat.

It takes healthy fat to make your fat-burning processes work, and if you don't get it, not only will you burn less fat, your body will compensate for the lack of fat in your diet by giving you crushing cravings for sugar and carbs, which actually can make you gain weight, surge and crash your blood sugar, and put you at risk for diseases like diabetes. If that isn't a reason to get fully immersed in the glories of a natural, healthy lifestyle, I don't know what is.

Check the calorie and nutritional content of the foods you eat, even the low-fat or fat-free ones. Pay attention to the hidden processed carbs and sugar in your diet, especially cookies, muffins, chips, ice creams, crackers, drink mixes and ready-to-eat meals. You will be blown away at how many of the 'healthier' options are loaded with empty calories or chemicals. Extra sugars, fake sugar and tummy-upsetting thickeners are often added to boost flavor and texture, so calorie content may be only a bit less, or similar to standard products.

Fat is not the enemy nor is it the problem; it is the type of fat and food you are consuming that matters most. Yet there are ways to eat too much, or unhealthy fats too, and it's necessary to be vigilant about it as you move into a more satisfying diet. As much as possible, avoid foods high in saturated fat such as excess animal protein, full-fat diary, heavy creams and sauces. Super importantly, completely remove any foods containing trans fats (partially or hydrogenated oils and modified palm oil).

Instead, use healthy essential fats and monounsaturated fats like olive oil, avocados, raw nuts, seeds, cold water fish, nut butters and coconut oil.

These fats will nourish your body from the inside out, stoking your fat-blasting fire, and protecting your skin, hair and nails - your body will literally soak these fats up for good use instead of sending them straight to your tummy and bum!




TODAY'S FAT-BLASTER RECIPE:

Stuffed Mushrooms

This recipe adds smooth, fatty pine nuts for an extra-filling boost!

1/3 C pine nuts
3 cloves garlic, minced
1/3 C fresh cilantro, packed leaves, chopped
1/3 C fresh basil, packed leaves, chopped
1 T lemon juice
1 C tomato, chopped
2 T Braggs amino liquid or to taste
Put all ingredients into a food processor, except the tomatoes, and pulse chop several times. Stop to scrape down the sides and repeat.

Add the tomatoes and continue to pulse chop until just blended. Keep the texture to a pesto; it should not be a puree. Remove stems from mushrooms and stuff the filling into the cap of the mushroom.

Set your oven at lowest temp. possible for 30-40 minutes. Serve with a generous helping of a leafy green salad, containing some aged cheese, and/or olive oil and your delicious--and satisfying--meal is complete!

TODAY'S YOGA TIP: DO THE BELLY ROLL

It's incredible how often we reach outward for a sense of calm, when we have a much faster, non-toxic, incredibly empowering and more effective way to do it from within.

Your body produces a neurotransmitter called serotonin. It calls the body to produce chemicals like dopamine, and induce a calming state in your whole being. You may have heard of serotonin due to the current thought that people who are depressed have an imbalance of it. One thing you may not know is that about 95% of serotonin is produced by the digestive tract, not the brain!

Besides regulating mood and helping you feel comforted and safe, properly releasing serotonin helps you sleep and digest better...much better. So much so that if your serotonin levels are off, you may experience digestive upset, irritable bowels or an inability to fully absorb the nutrients in your food and even insomnia. I was personally affected by bouts of insomnia, especially when my main source of exercise was running and walking.

Also, when you're balanced, stress levels decrease and with them, cortisol decreases, one of the causes of body fat storage.

So, a proper serotonin balance equals a more lean, toned body--exactly what we're aiming for during your 21 day challenge!

Today I invite you to watch the video below, then add the Belly Roll, a restorative, serotonin-releasing posture to the end of your workout, and again before you go to bed tonight. Do a 2-minute hold after practice, and at least a 5 minute hold before bed to put you to sleep. Switching to yoga, alone, helped me sleep better at night. Once I discovered her belly roll video, I sleep like a baby!! Warning, you may feel silly (yes, even more silly than the first time you tried the yoga video) so I suggest doing this short video ALONE!!

TODAY'S HOMEWORK:

Make a list of everything in your life that you love and/or are grateful. 

(This one, I hope, will take awhile so I suggest beginning in the morning and adding to it throughout the day) Although, this task is time-consuming, it will be worth it on a day when your self-love is low and you need a boost. If you are running low, daily, on reasons to be happy post this list somewhere that can be seen often.

Next, it's time to check that scale and measurements.. How are you doing on Day 9?? We're halfway through and personally... yoga has turned me into that skinny girl that walks through the gym in my flipflops to go to a yoga class (aka... good thing I can self-love =)  

TODAY'S POSITIVE AFFIRMATION

"I am surrounded by love & I will open my heart & let it in" 

DAY 8~ Spark your Core Flame

DAY 8: MISSION: SPARK YOUR CORE FLAME Since yesterday was about maintaining your freedom in the midst of life's random chaos, today I want to take it a step farther. I want you to Spark your Core Flame. The Core Flame is Sadie's phrase for that in you, which needs nourishment to stay vibrant, inspired, and full of life. It's our balance, peace of mind, heart and 'joy of living'. How I personally keep this inner fire bright is a fun, interesting, sometimes very challenging practice that requires daily, hourly, even moment to moment vigilance. At the start of each day, whether my schedule requires it or not, I rise right before the sun. I make my lemon detox (w/an added tea bag because it has now completely replaced my coffee... & anyone who knows me, knows that is a surprising replacement, as I was a die-hard coffee feign just weeks ago!) and I head to my deck to watch the sunrise. This tiny bit of time, to myself, each morning is an absolute must to keep my fire burning bright. On days that I oversleep and my kids wake me up, my entire day is off. I feel as though I am playing catch-up all day, never quiet getting where I need to be, which is centered and in control. Once I am completely awake and the sun has peeked over the mountain, I move right into my morning yoga practice. I've attached, at the bottom of this post, the yoga video I've been doing for the past week. This morning, I gave myself an extra treat and brought the laptop to the deck and did yoga on the deck with this beautiful sunrise. A few years ago, when nothing in my life was working, I saw the consequence of living in ways that stifled my flame. When I reoriented my priorities from worrying about lighting other people's flames over my own, my life finally began to move forward. I could clearly track the path of the damage I caused to myself and others, damage by not loving myself first for so many years. After 10 years of being stuck both figuratively and literally, I made the brave changes necessary that were in the best interest of myself and therefore, my family as well. Not to say that everything in my life is perfect, by any measure. I am still a work-in-progress, just like you. Sometimes, life brings people into our path that are master 'drainers' or 'flame-blower-outers'. We may not, always, be able to completely rid ourselves of said energy-suckers at the drop of a dime. However, it's not healthy to give all your energy to others. It doesn't even help them. If you allow yourself to go dim, get depleted and and become unable to shine in the process of 'loving' someone, that's not love. If you are unable to rid yourself, completely, of people who drain you, at least learn to Spark your Core Flame. It's not just other people that dim our core flames. We can all sit home, day after day, stressing and obsessing about a million things, and hey, rightfully so--life is crazy, random and chaotic. Yet, the question is: is all that worry and extra work really serving you at your highest? Is it easier or harder to reach your ultimate goals and be in a state of balance when you participate in behaviors that leak your most precious resources--your time and energy? Wouldn't you feel so much more light, free, and able to live in peace and joy if you spent that time and energy maintaining your center instead? To Spark your Core Flame you must serve yourself, your loved ones and the world from a healthy, fit, happy, balanced place, you must do the present-moment 'mastering' it takes to avoid the things that deplete you and gather around those that put more fire back in your flame. So, for me personally, I avoid oversleeping and feeling behind each day. I avoid spending too much time or giving too much attention to the people I know drain me and more importantly do not reciprocate the attention, energy and time I spend on them. To keep the fire burning bright, I eat healthy as often as possible, workout in some way every day and if possible or if needed, more than once a day. I read and write as often as possible. Basically, I do whatever it takes to keep my mind, body and soul feeling good, balanced and centered. In doing so, I am better able to care for those who need me. You are the Master of Your Universe. Truly, whatever you are thinking and believing inside your mind will, in fact, manifest itself into your outer reality. So, what are you bringing forth into your body, your heart, your relationships, your day? The time is now to reframe, re-light and re-act from your brightest core, no matter what else is going on, and no matter who else is frustrating you or pulling at your attention. To experience the power of this practice for yourself, for this one day, and hopefully beyond, practice a simple but powerful technique, one that has led me so far into my wildest dreams: say yes to the things that feed your flame, and no to those that would try and snuff it out. What happens when you become the master of your universe and spend your time and energy igniting your core flame? Total transformation!! TODAY'S HEALTH TIP: POWER UP WITH PROBIOTICS If your gut is unhealthy and lacking good bacteria, weight loss will be a constant battle. Today we're going deeper into the core, literally, to get to your digestive function and help it help you burn fat and process your food like the powerhouse it is meant to be. Plus, focusing on your intestinal balance will keep you healthier! A whopping 60% of your immune system function lies within your gut--so enhancing its natural flora daily is optimal to both stay healthy--and maintain a healthy weight. To do this, eat a lots of yogurt!! Yogurt is not only an excellent source of probiotics, but also protein packed and usually fat-free as well. Remember that tid-bit of protein I gave you yesterday? Protein burns fat. So, if you're eating fat, you want to always make sure it is closely balanced with the same amount of protein. However, if you find foods that have a higher protein count than fat, you've hit the jackpot!! I like to start each day with fresh fruit and yogurt. Depending on my mood and the amount of time I have to prepare and eat breakfast, I either enjoy a fresh fruit and yogurt smoothie or a divine bowl of fresh berries topped with vanilla greek yogurt. However, if you have an issue with dairy, you could try using a powder or pill version of probiotics, the bacteria you require to have a happy belly. While it's true that yogurt can be a good source of probiotics; people who usually need extra digestive bacteria also may have issues with dairy. Eating too much yogurt just amplifies this. Remember.... "to get out of your rut you've got to start with your gut!" TODAY'S BONUS RECIPE: Banana-Oatmeal-Date Drops 1 cup mashed bananas (about 2-3 bananas) 2 cups rolled oats or quinoa flakes for a gluten free option 1/4 cup ground flax seeds 3/4 cup pitted dates 1 tsp vanilla Mash bananas, and then stir in oats, flaxseeds, dates and vanilla. Mix well. Drop onto cookie sheets, and bake at 350 degrees for 10-15 minutes or until golden. Voila! Pure yum! TODAY'S YOGA TIP: MOVE FROM YOUR TRUE CORE What many people think of as the "core", are really the abdominal muscles that wrap your body from the side to front of your torso. The rectus abdominis, or 'six-pack' muscle, helps you do a crunch. Your obliques are diagonal muscles that make you sidebend and twist. And the Transverse Abdominis is a girdle-like muscle that holds your abdominal organs in and helps you eliminate. The issue with using these muscles as primary generators of your core strength is that, well, they have certain side effects. For one thing, if you tighten your abs too much, you can't breathe. That's because these muscles also help you inhale and exhale. They should be able to expand on each breath in, and then contract on the breath out. And, if you just grip your belly area in, say, a Plank Pose (top of a pushup) to stabilize the spine from going into too-deep of a low back curve, then you're squishing the abdominal and pelvic organs back against the spine to do that. Double ew! When you recruit the deeper spinal core muscles that run along the sides and near the back of the low back (lumbar spine), then you get spinal stability from really close to the spine, so your organs are free to work and detox, not be compressed, and your abs are available to help you take full breaths in and out. Add these two areas to the Golden Flame Breath (pelvic diaphragm), and you've got yourself a triple threat that will create major strength, lightness, heat, detoxification and safe flexibility in all your poses. Today, when you do the yoga video below, aim to keep the front and back of your low back spine moving into the body and upward toward the center of the chest at all times. On your inhales, you can think about creating a wave of length from your low back spine that lifts and supports it, while you let your belly relax more. On the exhales, you squeeze and lift the pelvic diaphragm muscles (golden flame) up the spine and tone the low belly in and up too to keep the spine long and help you exhale more fully. This is a skill that may take you a while to master, as I am still working on this one myself daily both in and out of yoga. However, if we can do the really hard, emotional, work with our core then surely we can support that work by physically strengthening and supporting our core as well. Right? TODAY'S JOURNAL ENTRY: Imagine a time in your life when you were the most 'on fire' or 'alive'. This memory can go back as far as adolescence or even childhood. Using your visualization technique, go back to that time and remember how you felt when you were the most energetic, alive and 'hot' from your core to your toes. What specific memory arises? Write, in detail, what it felt like when your core was burning its brightest. TODAY'S HOMEWORK: Today, think about what causes you to lighten and brighten up! What are the perspectives, adventures, outside-the-box actions and choices you need to make to do things differently, move away from drama and anxiety and toward the freedom ride of being totally in alignment with your inner fire? Write them down and post them somewhere you'll see them daily. Then get going to do more nourishing behaviors that spark your inner light. TODAY'S POSITIVE AFFIRMATION: My inner flame burns bright with love and appreciation for all that I do to spark it" Good luck w/ your Day 8 ~Stephanie Chasles