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Just Write

As I sit on my couch to write in our dimly lit, snug one bedroom apartment with old, beige carpet and stained linoleum, the smell of lilies fills my nose and I pause to think about what might be useful to write. This is my aim, always, “To serve.” Often I don’t know how, I’m choked by fear, my mind tells me, “You’re not good enough, who do you think you are, what the heck?” and I am reminded of the first time I started a blog—I was 19 and went to Brazil for three months. Christina Sell suggested that I keep a blog. So I did. I trust most people until I don’t. She’s someone I continue to trust. It was a way my friends could follow along with what I was up to without inundating their e-mail inboxes. At first I felt afraid to write “out loud”—What can I say that will be useful and that people will enjoy? I had been instructed to, “Just write.” I started with the details. I wrote about my day, however uneventful. I told stories. And people actually read what I wrote, (other than my devoted mother, which), yes, surprised me!  I kept writing.

In 2015 my writing changed. It became about marketing and sales as I forayed into being an entrepreneur in the health and wellness field. Whew! (My writing wasn’t bad, just different. I was unsatisfied.) My writing was strategic, and I thought in the language of “conversion rates,” and “opt-ins.” I wrote methodically, not organically. I forced it. I fell. As my dear Husband put it, “I was a little too aggressive.” Okay, he’s being nice here. I was extremely determined to make money at what I loved because that was what the culture was selling me. I trusted my mentor’s model, and I believed that I could “win” if I just pushed harder. So I pushed harder. My life came crashing down. I was trying so hard to make money doing what I loved, to make “it” happen. Dancing, reading, writing, teaching yoga, being outside, cooking food all become a platform for selling. Each yoga class I taught, every meal I prepared, I viewed through the lens of “Optimization” and “Capture to Sell.” I was not writing for the love of it anymore. I was writing content. I was not having fun. And I didn’t know it then. I was trying to make money and sell what I loved to other people.

Healing takes time. Discovery takes time. Re-learning takes, yup, you guessed it—time. I went through an incubation period. I slowed down. I went back to paper calendars. My laptop broke, I didn’t fix it. Through my efforts of trying so hard to connect with others I disconnected from me. What I’m learning on the path of the spirit is that we have to become fully ourselves first, before we can move along the path to serving others. Also, there are lessons we have to learn in life that are unavoidable, and sometimes those lessons are painful. However, as Patanjali says in Yoga Sutra II:26, Hayam duhkham anagatam, “The avoidable pain that is yet to come, can, and should, be avoided.” Through the practice of yoga, which requires steady effort and is not necessarily easy, we come face-to-face with ourselves. I’m grateful for the lessons and I try my very best to avoid the pain that can and should be avoided.

Today, I write to you on the eve of my 31 years on planet Earth. (Well, actually, my birthday is on November 12th, but at this age who’s counting). I sit here humbled, still naive, still wanting to serve, still wanting to make a difference in the world, but less aggressive in my approach (most days—I still get righteous and loud in defense of what I believe). This is a long story aimed at telling you why I write a blog, or write at all, or teach yoga, or do anything really—I “teach to learn,” as Bab Hari Das encouraged his students. He said, “I can teach you how to cook but I can’t eat for you.” I’m in the process of digesting a BIG meal that I received from one of my great yoga teachers, Bhavani Maki during the six weeks Jesse and I studied with her in Kauai. I’m re-learning what I love and how to write for fun. I thought I’d share this with you. Why? Because stories connect.

Werner Erhard said, “Relationship is a clearing for love to show up un.” Relationship, to me, is not hiding behind our hurt, not pushing our hurt onto others. Relationship is also not hiding behind a facade of “It’s all good,” or forcing our “know how,” or our “tips and tricks” onto others. I agree with Mr. Erhard that relationship is a clearing—it means turning toward that which is uncomfortable, facing what’s no longer working and “getting off it” as one of my teachers used to say—it means being spacious.

Today, as I talked to Jesse about the 9:00 AM yoga class I taught, my tone was a bit incredulous, “I had 18 people in the room! They just keep showing up,” I said. “Well, yeah!” He replied, a little exasperated but also smiling. “Shinay, this is what I’ve been telling you.” Okay, okay, I think to myself, When am I actually going to “get” this? Perhaps I just need to keep showing up. Perhaps I just need to do what I love and not try and convince anyone else of it’s worth (or my worth). And sometimes it’s not enough just to show up, to push, to sell, to cajole, to tell people what to do and how to do it—I have to do my own Work. This is true of writing and life and yoga. When I set out to write this letter, I wanted to tell you what I’ve learned, but instead, I told you a true story. I left out many details, which will come later, and I’ll leave you with this:

31 looks like a long way from understanding anything. And it’s a heck of a lot more fun when I get to do yoga and write about simply for the sake of loving to do both. With no hidden agenda. It’s getting dark now, and the sun is setting—golden, orange light along the tall, brittle grasses of the Arizona desert. I look up, I see a picture of my teacher’s face, I smile at him and nod. It feels good to be seen, it feels good to have written, even if no one reads my words. It feels okay to tall the truth, to not know some things, to fall down, and speak from the ground about the journey that got me there.

Essential Reading

10 Essential Herbs by Lalitha Thomas

AS IT IS: A Year on the Road with a Tantric Teacher by M. Young

Balance Your Hormones, Balance Your Life: Achieving Optimal Health and Wellness through Ayurveda, Chinese Medicine, and Western Science by Dr. Claudia Welch

Cultivating Spiritual Maturity: The Courage to Practice by Lalitha Thomas

Eat Taste Heal: An Ayurvedic Cookbook for Modern Living by Thomas Yarema, Daniel Rhoda, Johnny Brannigan 

Everywoman’s Book of Common Wisdom by Erica Jen, Lalitha Thomas, Regina Sara Ryan

Light on Yoga by B.K.S. Iyengar

Hiking the Horizontal: Field Notes from a Choreographer by Liz Lerman

Inner Yoga Selected Writings of Sri Anirvan

Intuitive Eating: EveryBody’s Natural Guide To Total Health And Lifegiving Vitality Through Food by Humbart “Smokey” Santillo, N.D.

Prakruti: Your Ayurvedic Constitution by Dr. Robert E. Svoboda

The Alchemy of Transformation, by Lee Lozowick

The Alchemy of Love and Sex by Lee Lozowick

The Joy of Sacrifice by E.J. Gold

The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield

The Yogi’s Road Map: Patanjali Yoga Sutra as a Journey to Self Realization by Bhavani Sylvia Maki

To Live Within by Sri Anirvan and Lizelle Raymond

Tree of Yoga by B.K.S. Iyengar

Women Challenge the Lie: 8 Radical Moves to Get Beyond “Never Good Enough” by Regina Sara Ryan and Shinay Tredeau 

Writing Down the Bones: Freeing the Writer Within by Natalie Goldberg

Yoga Body: Anatomy, Kinesiology, and Asana by Judith Hanson Lasater, PH.D., P.T.

Also, please read this article from The Sun Magazine and please don’t buy from Amazon.com because, let’s face it, it sucks.

2018 Summer Reading List

“To be a good writer one must read great writing,” Regina Sara Ryan told me. I believe her. Regina and I have been holding onto one another since I was six months old. She carried me around Europe and then taught me how to write and let me fall in love with reading.

I tend to read three (or five) different books at the same time, and for now, that’s okay with me. My brain moves quickly. I don’t force myself to stay with one thing for too long. It’s too agitating. And sometimes it takes me two months to finish a really good novel or a whole year to get through a book. Nevertheless, my spiritual teacher encouraged us to study as a form of practice. It’s an important discipline.

Here’s a list of what I’ve read so far this year: with the intention to inspire, push, and inquire more deeply into the nature of who we are and “Who Am I Kidding?” As my spirtual teacher gave us, also, as a practice.

Delight thy senses and if nothing else, entertain thy mind.

Also, if you can find audio recordings of any of these books read by the author, it’s SO worth it!

32 Yolks: From My Mother’s Table to Working the Line by Eric Ripert

Animal, Vegetable, Miracle by Barbara Kingsolver with Steven L. Hopp, Camille Kingsolver, and Lily Hopp Kingsolver

The Art of Asking: How I Learned to Stop Worrying and Let People Help by Amanda Palmer

Big Magic: Creative Living Beyond Fear by Elizabeth Gilbert

Blood, Bones, and Butter: The Inadvertent Education of a Reluctant Chef by Gabrielle Hamilton

Cooked by Michale Pollan

The Courage to Teach: Exploring the Inner Landscape of a Teacher’s Life by Parker Palmer

Prodigal Summer: A Novel by Barbara Kingsolver

The Road Less Traveled, Timeless Edition: A New Psychology of Love, Traditional Values and Spiritual Growth by Dr. Scott Peck

Self Observation: an Owner’s Manual and Self Remembering: The Path to No-Judgmental Love (An Owner’s Manual): by Red Hawk

The Third Plate: Field Notes on the Future of Food by Dan Barber

Truth & Beauty: A Friendship by Ann Patchett

Yes, Chef: A Memoir by Marcus Samuelsson

The Yogis Roadmap: The Patanjali Yoga Sutra as a Journey to Self Realization by Bhavani Silvia Maki

Hug the Midline

I’m inspired by a Badass Yogi, Chris Chavez, who taught a yoga class at Wanderlust in 2015. His theme was “Hug the midline.” It got me thinking about the necessity of returning Home, of coming back to our Center, of being and living from our own physical and spiritual space in a rooted, grounded way.

Chris Chavez encouraged his students, “You can be centered even in a room full of people.”

Here in America, we live in a culture that pulls us out of ourselves. We are bombarded by distraction (phone, computer, internet, television, food) and we are speeding up, going a million miles an hour.

What happens when we draw our attention and energy in, to the midline, to our heart, to our center?

When I was an eight year old and did kid’s yoga classes, I had a teacher who would refer to our midline as “A golden thread of light running from the sun down into the crown of our head to the tip of our tailbones and then down into the center/core of the earth.” She asked us to let our bodies “dangle” from this golden thread and to “sense our breath.” Wow! Pretty damn cool if you ask me!

Where is center? Where is your center? Do we understand where our center is?

When I say, “Hug the midline” in my yoga classes, my intention is to encourage my students to draw in, engage their muscles to stabilize their joints and to activate awareness in the Golgi tendon organ reflex (proprioceptor) of each muscle. What I see in my students’ bodies when I give this physical cue is alertness and vitality from within—everything in their body “wakes up” and they become more conscious of where their fingers and toes and tops of their heads are in space. It’s so inspiring. (Talk about the power of words!)

In my observation of bodies over many, many years of teaching (and taking) dance and yoga classes, what I see over and over again is that there has to be an awareness of the whole body in order to access center. When one part of my body is “sleeping” or inactive/flaccid, it’s much more difficult for awareness/energy/prana to move and flow properly. It’s like meditating shlumped over—this not only doesn’t feel good to the spine, it literally impinges the flow of energy. Same goes for the body doing anything, really.

How to “Hug the midline” on your yoga mat: Hug doesn’t mean squeeze. Hug is a gentle pressure inward. Hug means to embrace with loving affection. Think about it this way, in each pose, there’s an opportunity to engage muscle energy (work your muscles/effort)—with an inhale think “inner body bright” and on your exhale, maintain this quality of engaged fullness by hugging the midline. Then you remain stable, rooted, and grounded as you transition to the next pose.


The same applies for life off your yoga mat.

How to “Hug the midline” in your life: Remember, “hug” doesn’t mean strangle. Hugs are for wrapping up our loved ones (and ourselves) and often whispering “I love you” in their ear. Hug your midline means returning to your center, going back to basics, practicing as if your life depends on it and finding a firm foundation to build your house, body, life upon. This means daily habits that support life not diminish it. “Check yourself before you wreck yourself, fool.” Okay, okay, but really, when you get out of bed in the morning what’s your ritual? How do you return to yourself, your midline, your fundamentals of having a body?

Hug in, breath, place attention on your physical body, and relax your whole body. This is the first step in coming home.

Brain Food Recipe

I learned this recipe from one of my mentors, Lalitha Thomas. I made it for my niece (age 6) and nephew (age 2) and they both thought it was “Sooo good!” (They also thought it was chocolate, and—OOOPS!—I didn’t correct them.) I made it for my brother-in-law (a true foodie) and he liked it well enough. And I make it for my parents every time I visit—they keep it in muffin papers in their freezer (keeps great). I made it for my friend Sera and her mom and by the end of the week, I had made it six times more. Needless to say, it’s a big hit and it feeds the body and the brain in amazing ways!

Coconut oil benefits: Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL) in your body but also help to convert the LDL “bad” cholesterol into good cholesterols. WebMD.com

Benefits of carob powder: Lowers Blood Cholesterol Levels. Carob naturally contains polyphenols, which help with blood cholesterol levels in a way similar to dietary fiber. Contains natural antioxidants. Rich in Calcium and has a good source of selenium, an essential trace mineral important for cognitive function and a healthy immune system. WebMD.com

The most important thing is, “Don’t get bored, and have fun!”

Ingredients:

  1. Unsweetened carob powder
  2. Cold-pressed, unrefined, organic coconut oil
  3. Ratio 1:1 (equal parts)

Steps:

There are two ways to make this brain bark:

  1. Use external heat to liquefy coconut oil
    • Measure oil into saucepan and heat on low (do not over-heat)
    • Measure out carob powder in a bowel
    • Combine oil and carob
    • [add any extras]
    • Pour into ungreased baking sheet
    • Let stand in the freezer for 10-20 minutes
    • Break into bark and store in glass in the refrigerator for up to a month!

  2. Use a fork to mash up oil and powder and form into rounds
    • Measure equal parts oil and carob into a mixing bowl
    • Mash with a fork until all lumps of oil are softened
    • Form into balls
    • [add ins]
    • Let stand in the freezer for 10-20 minutes
    • Store in glass in the refrigerator for up to a month!

Extras:

  • Chipped nuts or seeds: Cashews, Almonds, Sunflower seeds, Pumpkin seeds
  • Dried fruit: Dates, Figs, Gogi Berries, Raisins, Apricots, Coconut flakes
  • Spices: Cinnamon, Cardamon, Vanilla bean
  • Health Nut Options (but these WILL change the taste!): Spirulina, Turmeric, Bee Pollen, green powder

Tips:

  • Carob is naturally sweeter than cocoa so if you do choose to use raw cocoa just know that it will not be sweet.
  • Coconut oil becomes liquid at 76 degrees so don’t take these to a party and leave them out! They will become mush.

 

 

 

 

Ron, a short story

“Every time I leave your yoga class I have to adjust my rear view mirror because I’m two inches taller,” Ron said to me as he left my 9am Monday morning class.

I first met Ron when I was subbing for another teacher in the Yoga Basics Class. Ron came up to me after that class and said, “I really like the way you teach. I don’t want to just roll around on the floor anymore. I want to be challenged.” Ron is in his 70s or 80s (I’m not really sure even though I don’t think he’d mind if I asked him outright). “Can I come to your other other classes” he continued, “and will you help me even if I can’t do all the poses?”

I smiled, thrilled inside that he wanted to continue to deepen his practice, “Yes, of course!”

I’m so inspired by Ron’s commitment to keep learning and growing and challenging himself even at a rip “old” age.  Even though he can’t do all the postures, and for the first month he came to my class he used a chair most of the time, his desire for learning new things and expanding his own sense of himself is what keeps him coming back.

I admire Ron for his willingness to engage the yogic principle of constant change even in his aging body.

After a month of him coming to my classes, Ron showed me the silver rings he wears around the middle finger of his right hand—it reads “Namaste” in Sanskrit. The divine light in me honors the divine light in you, which is the divine light inside us all.

He always thanks me when after each class. This is how I remember my students.

Update: August 14, 2017—Ron no longer uses a chair, he’s breathing easier in every posture, his balance has improved, he’s letting go of the stiffness in his upper back, and he’s still smiling when he leaves my class. “Namate.”

#happyyogateachers #yogateacherslovetheirstudents #loveyoga #yogaeverydamnday #yoga

Collard Pesto Recipe

Here it is folks, Shinay’s go-to pesto recipe. (Even my husband likes this one!)

Ingredients:

1 bunch collard greens

1 bunch basil

1 cup sunflower seeds

1/2-1 cup olive oil

1-3 cloves garlic

juice from 1 lemon

salt + pepper to taste

water for desired thickness

Optional/Additional:

  • stone ground mustard
  • wild weeds! (thistle, tumbleweed, dandelions) yes, I’ve done them all
  • fresh thyme, oregano, parsley, or chives
  • cayenne pepper to spice it up!
  • Bragg Liquid Aminos (instead of salt)
  • 1/2-1 teaspoon cider vinegar
  • tahini, pine nuts, brazil nuts instead of or in addition to sunflower seeds
  • turmeric
  • coriander

STEPS:

This is what your final product might look like depending on your choice of spices. Don’t be discouraged if it doesn’t turn out green.

Boil water for blanching collards. Remove stalks from collards, shred with hands, and set aside until water comes to a rolling boil. While you wait…

Prepare basil by removing large stems. The little ones are great to keep on, plus it reduces food waste!

Peel garlic.

In a blender or food processor (with blades at the bottom!) combine seeds, oil, salt, pepper, lemon juice, and basil. Let stand.

Once your water is boiling, blanch collards for 2 minutes (set a timer!) stirring. Then add to the ice water bath to stop the cooking process and keep your leaves vibrant green. Then add, dripping wet into a blender with the rest, secure, and press go!

Blend to desired thickness.

I eat it one everything!

 

ENJOY! And remember to have fun. Follow the recipe and then experiment with your own favorites.

Love Lunch

Okay, So here I am, writing about food. It’s been 20 years (yes 20!) since I started my journey in discovering what works for me with health, healing, food, sustainability, body awareness, and intentional living. What you get is the product of trial and error, hard work, blood, sweat (and tears!) and a dedication to using food as medicine, made simply, easily, with passion, and playfulness.

I’m not perfect. I make mistakes. I make bad recipes, and yes, sometimes I have to order Thai takeout because it’s just not edible or satisfying. But mostly food is what gets me through my day, literally and metaphorically. I’m beginning to use food as medicine and food as fuel more and more. So here goes, my aim is to be useful.

And, with all things, “Don’t get too pure, remember that we are from the streets,” as a reminder from one of my teachers who was famous for keeping things “Real.”

The Main Event: LUNCH.

First, since she’s the inspiration behind the coming posts, I’m going to start with a dialogue between my friend, Sera in Colorado and myself:

“Okay, I have a question,” Sera said to me across the dining room table. “I’m trying to eat only three meals a day (per your suggestion) with no snacking. I eat breakfast till I am full and I am hungry one hour later. I eat lunch early because I am starved and I am hungry again by 1pm. I am drinking a ton of water and eating till I am way full but I am hungry soon after eating. What do I do?”

Shinay: There are two things that could be going on here (remember that I’m not a doctor! What I do as a Yoga Health Coach is take people from not feeling well in their body to feeling terrific. That’s what I do.)

So here’s what I can tell you from having been someone who used to eat a light breakfast, snack all day (or skip lunch altogether) and then eat a really big dinner at the end of the day usually around 6 or 7pm.

1. When we’re bored or thirsty we usually confuse this feeling with false hunger. If we’re eating at our desk or at the office or we’re distracting ourselves from the task at hand, (eating) by watching something on YouTube or looking at our smartphone or even trying to read a book, we’re not actually connecting with the sensation of mind telling body I’m nourishing myself now and then when we need another distraction we get “hungry.”  we’re you’re afraid to be hungry and actually experience deep hunger so your brain is sending signals that I’m hungry when in fact body is not actually hungry. You’re either thirsty or bored.

2. You can learn to really enjoy the sensation of being hungry and not be in a stress response (flight or fight mode) to food. If your body doesn’t know true hunger how can it know true satiation? “I’m full” can mean a lot of things (especially when you’re eating at your desk or at work). The key here is to pulsate between true hunger and true satiation.I’d take an educated guess and say that your brain is telling your body “I’m full,” but in reality, your body is not yet satisfied. (See The 6 Tastes of Ayurveda here form more info about how to get the most nourishment out of each meal by including these 6 tastes.)

It’s important to remember that there is A LOT of confusing and conflicting information out there. There’s the “Eat six small meals a day” theory, there’s the “Don’t eat breakfast theory,” there’s the “Eat less fat” theory, there’s the “Eat more fat” theory, there are so many suggestions out there it’s hard to know which one to follow and why and if it will work for your body—and that’s the key! It’s YOUR body. Each person is in a unique situation and it’s important to start to understand (and put words to) the result you want to get from your food.

The TOP 3 best rules of thumb from Ayurvedic wisdom around meals spacing for optimal digestion are:

  1. Learn to love lunch and make it the main meal of the day between 10am and 2pm when the digestion is strongest.
  2. Drink only water between meals.
  3. Leave at least4 hours between each meal and 13 hours between dinner and breakfast.

What I told Sera I would tell everyone because it’s important to remember WHY you’re doing something, your aim behind your action. I asked Sera what she wanted from her food, how she wanted to feed herself, and what she wanted for her body in regards to nourishment and food and fuel.

Here’s a list of the top 10 things people say they want to change when they come to work with me:

  1. I want to be at my optimal weight
  2. I want to feel better in my body
  3. I want better energy
  4. I want to learn to take better care of myself
  5. I want a better relationship with food
  6. I want to get better rest
  7. I want to become stronger and more flexible
  8. I want to develop a meditation practice
  9. I want to connect with my body through nature
  10. I want peace of mind

Here’s what I’ve been eating for the last couple of weeks. It’s spring here in Arizona: hot, dry, and
windy. Using the fundamental principles of Ayurveda “Like attracts like and opposites balance ” I aim to balance these energies by staying grounded and eating warm food.
(Also, I’ve taken to eating only room temperature food instead of cold food and it’s working wonders for my digestion!)

Breakfast around 9am:2 quarts green smoothie with 1-2 bananas, 1 pear or 1 cup blueberries, and 3 large handfuls of greens (lettuce, spinach, chard, mustard greens, nettles, tumbleweed, parsley, cilantro—remember not too many!), a dash of spirulina, and water to desired thickness.

Lunch around 1pm: Baked yam with homemade pesto (my recipe here Collard Green Pesto), avocado, tomato, carrots, maybe an egg with a piece of sprouted toast if I’m really hungry, or raw tahini on toast, and roasted beet slaw with grated ginger.

Other ideas for savory breakfast and/or lunch: chard, bell peppers, onion, asparagus, miso soup, quinoa, stir steamed (not fried) with olive oil, coconut oil, butter or ghee added after.  Add an egg, tuna, quinoa or hummus if you desire more substance and protein.

And for dessert, I like to have a small handful of raisins, 2 dates or figs, or a few squares of Brain Bark (get the recipe here).

Dinner is the biggest non-event that happens in my house. I’ll usually eat the same thing I ate for lunch but cut out the fats and proteins which are harder for one’s body to digest later in the day.  Soups, stews, and stewed apples are great!

3 Helpful Tips for falling in love with lunch:

  1. Include more high-quality fats like avocado, olives, legumes (think: green beans and French lentils!) and high grade, cold-pressed, raw, unfiltered oils into your diet. This helps the body burn fat at fuel and you won’t get hungry as soon. Think high octane oil for the body to use baby!
  2. Add avocado, olive oil, coconut butter, ghee, or raw tahini on toast instead of butter!
  3. Stir steam instead of fry (use water and spices to cook instead of oil). Once you heat oils they become rancid and your body can’t digest them (aka use them for medicine and fuel in their natural form).

Love, love, love and more love,

Shinay

P.S. Did you know that quinoa is a seed and it’s packed with tons of protein?! Yup, check it out.

The Importance of Saying F*** It

Inspired by “The Importance of Saying F*ck It” by Natasha Blank

As Steven Pressfield writes in The War of Art, “We’re wrong if we think we’re the only ones struggling with Resistance. Everyone who has a body experiences Resistance.” (pg.13)
Thank you, Natasha Blank, for reminding me that I don’t need to wait until I have “time” and “space” to dance. I don’t need a cushion to meditate, or hiking boots to be outside. The things in my life are secondary to the heart—it’s unsightly to fit myself into a box. People need to breathe!
Thank you for your courage to do something you don’t want to do because this example is teaching me how to persevere. I get it now, I don’t need anything else to be me.
Visit Natasha Blank’s article in Elephant Journal here.
@djtashblank #djtashblank