Archives: the healthy mix

Recently I’ve been teaching meditation to many students all around NYC, Rockland and Bergen Counties and I love it! As much as my students all enjoy coming to class, when it comes to practicing on their own I continue to hear the same thing over and over again: no time or, I continuously forget to practice.

Meditation only works if you actually practice it – not just in class but on your own too. Meditation isn’t just about sitting on a cushion and watching your breath. Meditation is about being mindful and aware of your body, your surroundings and allowing yourself to be fully present. You can do this while taking a shower, walking down the street, sitting at your desk, etc.! I’ve found meditation to be extremely helpful when dealing with colitis, crohns, ibs & any other belly issues.

Here are some helpful tips to get you going:

1)   As soon as you wake up do some light stretching in bed such as, gentle twists, forward folds and maybe even a childs pose. Once you’ve gently moved the body then prop yourself up on some pillows so that you can sit cross legged comfortably. Practice meditation for a minimum of 5 minutes. There’s no excuse not to practice this one since it’s in bed!

2)   When you’re on the go I suggest downloading some kirtan music to listen to. Kirtan is a form of bhakti yoga, which is the yoga of love, song and devotion. There are many soothing artists you can listen to that can help get you in a meditative zone. Here are a few that I love:

Snatam Kaur

Krishna Das

David Newman

Deva Premal

Jai Uttal

Donna De Lory

Girish

Karunesh

Ravi Shankar

3)   If you’re having a hard time scheduling meditation into your life then just like you would do with any other appointment – put it on your calendar.

4)   Set your alarm to wake up 10 minutes earlier so that you can have sufficient amount of time to breathe, meditate and move gently.I know that if you adapt at least one of these tips you will already be well on your way to cultivating a life long meditation practice. Meditation has the ability to change your life forever – so let’s go, get in on it. Everyone can do it, there’s no excuse.

Good luck & let me know how it goes.

With lots of love & support,

Shira

Ready to roll!

Yesterday was my colonoscopy test that I typically get every 2-3 years. No, I’m not a 50 year old – however I do have ulcerative colitis and in that case I have to get checked out more often then the typical 28 year old.

How did it go? Well…. It was pretty shitty… KIDDING! It was actually fine. I mean it’s pretty uncomfortable and not fun at all BUT the results were that nothing has changed, gotten worse or better – which in my eyes is great news. I always hope that it’s gotten smaller and that one-day it will completely vanish, but not this year. Maybe in the next 3 years I’ll have accomplished that – I’m focusing on the glass half full here. I’m healthy, I feel good and that’s what matters.

Having the test done gives me some serious peace of mind. Instead of stressing about whether it’s gotten worse or if I have something more serious etc… it feels great to know that all is still good down there and I can continue down my path to health. I suggest knowing opposed to not knowing. Get your tests done, go to the Doctor and find out what’s going on. After you know what’s happening, then you can work on alternative ways to help yourself heal. When we release the anxiety about what’s going on in our bodies it’s pretty magical – a weight lifts, you feel free. Take it from me!

Flowers over fear.

There are two types of people in this world: leaders and followers.  Please don’t be judgmental and try to figure out which one is better then the other.  They are equal, it’s just about what your true nature is.  Instead of judging, I’d rather you close your eyes and really think/feel what your true nature is: leader or follower? You already know which one you are, now go ahead and own it.

When I went to Guatemala a couple of years ago, I met with a Mayan shaman. He told me that one of my Mayan signs is the stick, which symbolizes leadership.

Ever since that moment, even though I think I’ve always known deep down what my true being is, my eyes have been opened. It took an outside force to really get through to me. It’s official, I’ve been put on this earth as a leader and if I don’t push through and lead the way in whatever it is I want to lead in, then I will be fighting up against my true nature and in turn will most likely be depressed and miserable.

I’ve been working on my career now for a while – fine tuning it and honing in on my particular skills. Up until now I’ve been dabbling in my leadership role but not taking it on full force. In the recent past I’ve struggled with bouts of very low energy, some depression and lack of motivation. You can see that because I haven’t committed full force to being the leader that I am that there are consequences. I have to ask myself this question: what’s better, finding my true nature and being happy? Or being a half leader and miserable?  Sometimes it really does take that outer voice of someone you don’t know at all, to help remind you of who you are and what you’re meant to do. Listen to your inner voice and be proud of who you are. You were put on this earth for a reason, now get out there and thrive!

Believe me, I’m taking my own advice now! It’s time to take things to the next level and make things happen. For those of you who prefer to follow as opposed to lead – mazel tov for standing up to it. Don’t fight up against it – let it be – you will soon realize that deep down there is a bit of leader inside you too.

Life’s too short to sit back and let it pass right by you. Grab it by the horns and roll!

Cheers to making things happen in a big, big way! Stay tuned.

Oasis Co-Counselors!

New Counselor Friends! That’s Alice on the Left!

After just returning home from a week at IBD camp I’m feeling so grateful to have had the opportunity to work with such incredible people. I volunteered to be a counselor to 14, 15 year olds as well as teach some yoga classes – it was intense but absolutely amazing all at the same time. I was able to share my yoga knowledge with my campers by teaching them poses to do when their belly hurts, how they can relax fuller by using lavender oil and sleep better by doing very simple poses in bed. I feel as though I’ve touched their lives in a really special way and I know I’ll never forget it.

My hope is for everyone with IBD to give yoga a try, learn meditation, try breathing exercises – it’s changed my life immensely and I’m here to tell you that it can and will change yours too. Even if you don’t have crohns or colitis, yoga can help with pretty much everything. Find the right teacher and give up the fact that yoga has to be about getting a workout – that’s not what it’s for. Getting a workout may be a plus, but the goal in my eyes is to listen to your body, hear your breath, tune in to you and walk out of class feeling like a new person.

Cheers to all of you camp counselors out there – you are truly angels for helping these children find their confidence, speak up and make incredible memories that they will never forget.

Have you ever been in a down and depressed rut not knowing how to get yourself out of it? Yea, me too. Sometimes I don’t even know why I’m in the rut or what got me there. What I do know is that it effects my belly in a negative way. Then, with one inspirational song that literally wakes me up I feel better – just like that, as if nothing ever happened. What is that about? Sometimes people, friends and family can help pull me out of a rut, but I just love it when it’s music that does the trick.

You know those songs where your whole body gets tingly and all you want to do is belt the music at the top of your lungs? Those are THE BEST! Sometimes music literally and physically soothes my soul. Are you with me?

Maybe you can find your wake up today. If yoga and meditation don’t always do the trick for you, get involved with music. Feel the beat through your body and enjoy.

It feels great to be alive and currently snuggling with my kitty Kali!

Here’s the song that woke me up:

Wake Me Up by Avicii. Click to Hear Song

Click the Picture to see my full schedule

Hi there!

Since moving from NYC to Sparkill, NY, which is in Rockland County, I’ve been working to create my yoga community. Fortunately there are local yoga studios and happenings around town, that’s why we were drawn to living here in the first place! Since Sparkill is tiny, we are lucky to have many surrounding towns such as: Tappan, Piermont, Orangeburg and  Nyack which are all in NY – but we also have nearby towns in NJ too! Northvale, Norwood, Alpine, Closter, Montvale, Westwood.

The great news is that I now have a space below my apartment that I am able to hold yoga, meditation classes and privates. As well as working at The Aimee Raupp Wellness and Fertility Center in Nyack, NY I now have this brand new space that’s just waiting to be broken in by new students!

I can’t wait to share it with you all!

I specialize in teaching kids yoga, restorative yoga, gentle yoga, yoga for your belly blues, vinyasa yoga all levels and meditation.

All classes are $20 except for the FREE meditation class. Signup is required for all classes! Contact me

My class schedule is as follows:

Monday:

8:15am-9:30am Vinyasa Yoga All Levels

9:30am-10am FREE Meditation class

Tuesday:

8:30am-9:45am Vinyasa Yoga All Levels

Thursday

9am-10:15am Vinyasa Yoga All Levels

I am also offering private and semi-private yoga sessions. If you are interested please contact me HERE for more info and pricing.

See you on the mat!

I’ve been dealing with ulcerative colitis since I was 12 years old and I’ve got some great tips to share with you. The tips below come from my book called The Fix Your Belly Blues Program. It’s a 21-day program created to help you find the right diet that works for you, learn how to cleanse properly and connect the mind/body. Here are my top 10 tips to get you moving and motivated to kick your health into shape. Remember, you are in control of your health – let your body do the healing.

1)     Find practitioners who you feel a connection with – whether it’s acupuncture, yoga, chiropractic, kinesiology, massage etc. It’s so important to be able to talk with them, vent, and relax all at the same time – what an incredible release that is.

2)     Find a wonderful, supportive therapist

3)     Take probiotics everyday (especially while traveling). Megafoods is a great brand – although pricey, it’s the best.

4)     Eat fermented foods ie: raw sauerkraut, (the brand Real Pickles sauerkraut is delicious). Lactose free yogurt by the brand Green Valley Organics is awesome. It’s yogurt w/ probiotics, organic and lactose free!! Amazing! The same brand also makes kefir, which is also a fermented product that I recommend. Raw kombucha is GREAT for us IBDers – It’s a probiotic drink. I like GT’s brand original flavor since it’s low in sugar.

5)     Stay away from white sugar, brown sugar, any sugar substitutes (equal, splenda etc.) instead use honey, agave, maple syrup. Watch your sugar intake in general, it causes inflammation

6)      Steer clear of caffeine – it also causes inflammation

7)     Eat as many whole foods as you can. Soup with tons of soft veggies, well-blended smoothies, fresh green juices, etc.

8)     Create a meditation practice and maintain a regular workout at the gym.

9)     Take a good brand of cod liver oil. I like Green Pastures Blue Ice Fermented Cod Liver Oil. Since it’s fermented, it’s easier to digest and doesn’t come up on me throughout the day.

10)   I recommend a gluten free diet. Be careful with soy sauce and salad dressing as they contain gluten and you may not have realized that. Stay away from too much soy – it’s in everything. Eat clean, nutrient packed foods and you’re half way there – then add in the mind/body aspect and you’re on your way!

Bonus tip: Educate yourself. I’d say that’s the most important tip I can give you. Read, surf the web, talk to people who have the same disease and ask tons of questions.

Even though doctors are very smart, they do not know everything. I hate to say this but most GI doctors know the bare minimum about diet. In fact they will tell you to eat whatever you want with IBD and that diet has nothing to do with it. I don’t believe that for one second because food is half the battle.

There will be times when you’ll be completely stumped about what to eat because everything you put into your mouth makes you feel terrible. Well, it’s time to take action. Start with soft cooked root veggies and work your way up from there. Don’t forget about the yoga/meditation aspect of the work. It’s not a one size fits all type of thing here – you have to find what foods work for you. What yoga poses feel good for you, which meditation practices work for you. You get the idea? I can’t do the work for you but I can explain what needs to be done to get you on the right track. Ultimately your in control. Stand in your confident shoes and get moving. Don’t feel helpless, you are what you eat. Start taking responsibility for your actions. This is your life, so start living it.

Check out my book where you can find more step-by- step instructions to guide you along your path to health. I will show you a yoga and meditation practice that I feel works well for IBDers. Ultimately you decide which poses to keep and which to take out. The Fix Your Belly Blues Program is now available!

Cheers to you and this lifetime of health and happiness.

It’s HOT out there today! What can you do to stay cool? Keep yourself hydrated of course. One of the best foods to eat to keep you cool on a day like today is watermelon!

Watermelon is 92% water and is filled with vitamin C, A, B vitamins, magnesium and potassium! It’s sweet and is a great dessert instead of that chocolate cake you’ve been eyeing all day.

Stick to the healthy stuff, your body will thank you – I’m sure of it.

There’s nothing like fresh tea from your own garden – even if it’s a small garden like ours. 2 weeks ago I planted herbs! I’ve always wanted to do this and now it’s happening. Why does it make sense to grow your own? Well, firstly you’ll save $$. How often do you need cilantro for a dish and are forced to buy a huge bunch that you know you’ll never finish? Now you have the opportunity to pick the exact amount that you need without letting it go to waste!

I hate throwing food away and that’s what I’m forced to do when I buy these large bunches. Now all I have to do is work on keeping my plants alive! I’m a rookie when it comes to gardening so if you have tips for me then leave them in the comment section!

Tea recipe from my garden:

Basil

Peppermint

Lemon Balm

Chamomile

Steep in hot water and let chill for iced tea or drink warm. Enjoy for a fresh, calming, soothing tea.

Today, despite the rain, it’s a ground breaking day for me – and maybe for you too.

I’ve been working with a shoulder injury for about year now. I’ve rested it, stretched, practiced yoga, gotten massage, acupuncture, chiropractor adjustments, the works – finally today I felt as back to my “normal” yoga practice as I have in a long time. Yes, I still feel my shoulder at times so I know it’s not fully gone, BUT the great news is that it’s feeling stronger. I feel stronger.

It’s amazing how that simple fact makes me feel better, a lot better. I got home after sweating my butt off in a packed Vinyasa class in Nyack and started dancing around my apt! That’s how I know I’m feeling better. FINALLY!

It’s taken a while, but anyone suffering from an injury can relate to my struggle.

Here are 5 tips to working with an injury:

1)   Patience is the key to dealing with all injuries. I know, you probably hear this all the time, but you have to go inside and have a small conversation with yourself. Maybe it goes something like this “Even with my injury, I can still move in other ways and it’s ok to rest. I repeat, it’s OKAY to rest.”

2)   Rest whenever you can. Your body heals when it’s in a resting state.

3)   Move forward – continue to go to yoga classes even with your injury. Talk to the teacher before class and tell him/her about your injury so you can learn how to modify. Don’t feel bad about doing something different then the rest of class, you are doing the right thing by listening to your body.

4)   Ask for help – There are others around you, family, friends, etc. who can help – Let them.

5)   Ask for support – injuries can take a serious toll on your mind. When you need a boost don’t be afraid to ask for it – that’s what friends and family are for.

For those doubting your injury will get better – STOP STINKING THINKING – be positive, stay positive and be proactive. If you need physical therapy, go and get it. Don’t wait because the longer you let an injury go, the more likely it will stay injured for longer.

Have faith in the strength of your body and mind to heal you. I doubted it  for a moment and here I am, giving you advice.

Be kind to yourself.