yoga digest - november/december 2014

The Transformation:with Former NFL Pro-Bowlerturned Yogi

Keith Mitchell

Why You Should Date a Girl Who Does Yoga From Paleo to Plant Based: 9 Unexpected Discoveries

Complete

Gluten-FreeThanksgiving Menu

ISSUe 1 • NovemBer/DeCemBer 2014

INSPIre • eDUCate • CoNNeCt

Shares HerSecrets to Success

DJDrezSound Ambassador

Interview With

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Publisher Yoga Digest, LLC

Founders/Chief Editors Jenn Bodnar Cody Groth

Contributors Linda BaldwinCary Caster

Brian Crawfordmeenakshi GuptaSophie macKenzieBrian mcFaddenJordan Younger

Magazine Designer Zoran maksimovic

Cover Photo andrew Cebulka

andrewcebulka.com

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Mailing Address Yoga Digest, LLC

950 e State HWY 114, Ste 160Southlake tX, 76092

Trust. Dedication. Gratitude...... these are the fundamentals that Yoga Digest was built upon when two determined yogis decided to bring a dream to life. We are beyond grateful for this opportunity to deliver a creation put together with so many kind and passionate hearts.

We are thankful to our online community for liking, sharing and most of all believing in the Yoga Digest mission to promote

health and happiness to every-one. We are humbled by your gracious love and dedication!

Look for us out and about in the coming months at vari-ous yoga festivals and wellness events. In 2015, we hope to connect with as many of you as possible! Where would you like to see us? Let us know!

We hope you enjoy this first issue of Yoga Digest Magazine as much as we enjoyed putting it together for you. We’re grow-ing very fast and looking to add to our team of YD Warriors, writers, sales team, readers and community in the coming months. Be sure to check us out online at www.YogaDigest.com.

Enjoy this season of gratitude and giving back!

Jenn Bodnar & Cody GrothFounders/Chief editors

Yoga Digest

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come as you are.




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14 ESSEnTIAl OIlS AnD IMMunITY: Keep Yourself Healthy this Winter

30 WhAT SEPArATES ElITE AThlETES From the rest?

32 12 YOGA POSES For Back Pain

34 WhY YOu ShOulD DATE a Girl who does Yoga

44 BrIAn CrAWFOrD Capturing the Spirit of the Human existence

50 rOMAInE In BAlAnCE

62 FrOM PAlEO TO PlAnT BASED 9 Unexpected things I Learned

70 GIvInG BACK

76 AYurvEDIC APPrOACh FOr ADhD

82 #InSPIrEDYDM

In Every Issue8 YD WArrIOrS!

12 WhAT WOulD YOu SAY?

13 STAFF PICKS

Kathryn Budig Aim True and Hit Your Mark

Q&A With NFL Pro-Bowler Turned Yogi Keith Mitchell

Pass the Gluten-Free Dish

This Thanksgiving

DJ Drez Sound

Ambassador

TABlE OF COnTEnTS November/December 2014

http://www.wanderlust.com

YD Warriors!meet the

lESlEY CArnEYIt’s said that happiness is only real when shared. Lesley lives and breathes yoga. She is an experienced yoga teacher trainer faculty and external student to Jonny Kest. Lesley radiates love and light to everyone she meets, on and off the mat. She spends most of her time in Arizona, but teaches a class in Cali here and there. Lesley specializes in kids yoga. She is the only certified Rainbow Kids Yoga Teacher Trainer in the U.S. Shar-ing yoga, is not just Lesley’s passion, but her mission.

What am I able to offer others that I am most grateful for?a smile. Something as simple as a smile can make someone else’s day better and will usually cause them to smile also. Just by smiling you decrease your stress, boost your immune system, and lift your mood. and since smiling is contagious that means you gift those positive effects to everyone who catches your smile.

nICK BEzSince leaving behind a vicious decade of drug and alcohol abuse in 2008, Nick has been working to use Yoga as a tool to shape his understanding of the world and his place in it. Very quickly after he started practicing, he knew his calling was to share what he was learning. He left behind his pursuit of a “real life adult job” and completed the first of what has become multiple 200hr Yoga Teacher Trainings. In the years since, he has lead thousands of practitioners through numerous variations of Ashtanga Vinyasa Yoga formats bringing light and laughter into the most challenging of practices. He has also transitioned into the world of Group Fitness, co-creating the Life Time Fitness yoga-fusion format ‘Warrior Sculpt.’

Nick strives to continuously find new ways to bring his personal mantra to life: Each Inhale: “Can I?” Each Exhale: “I. Just. Did.”

What am I able to offer others that I am most grateful for? I sometimes joke that everything I ever needed to know to teach yoga I learned in rehab. It’s less of a joke than many realize. my journey from active ad-diction to recovery has been filled with experiences that have been devastatingly painful, profound and uplifting. the people I meet along the way often say or do things with a beauty and grace that if left alone I would never discover and be able to share. I hope that through this sharing my students can experience everything their lives have to offer with a sense of less attachment and heightened awe and awareness.

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Inspire. educate. Connect.

lOrrAInE SChrAYLorraine is a super happy single mom, Group Fitness instructor, and a Beachbody Coach. Fitness has been a part of her life since she was 12. Lorraine is 52 years old and stronger, more fit and healthier than ever! Over the past year she has incorporated yoga into her regime and loves the practice. She encour-ages her kids and friends to make being healthy and strong part of a daily lifestyle. Her mantra is “Make a difference in your life every single day, because, YOU ARE WORTH IT!”

What am I able to offer others that I am most grateful for?Sometimes what we offer others is more a gift to ourselves. In my world of fitness and teaching I receive so many thank yous for helping to motivate, encourage and guide others along their fitness jour-ney. the fitness world is my passion and the moti-vation, encouragement and vision I give to others to see themselves feel accomplished for making a difference in their own lives is really a gift they give me. While motivation & encouragement is something I offer others and am so grateful for, I realize those I “influence” are really a gift to me.

STEPhEn JOnESRetiring from a professional athletic career with a de-sire to find something to fill the void of track and field, Stephen decided to take a yoga class via the coaxing of a close yogini versed in the Jivamukti method. Having come from an athletic background, he went into class with the same approach and soon realized that this was not yoga. While visiting New York, he made his way to the Jivamukti Yoga School, the “Mothership”, and was then hooked after attending the first open class. A fire was ignited within as he began to practice the Jivamukti method daily, and instantly resonated with the integral approach that the method offers.

What am I able to offer others that I am most grateful for?In my short existence on earth, I have had a multi-tude of experiences, from competing as an olympic athlete to my training and practice as a Yoga teach-er. In each of my life altering events, I have been able to expand and cultivate my gift of discernment. this gift allows for me to assess and anticipate what my students need from me during class. this process creates a deep connection that I am bless-ed to share with others in the form of yoga. When a connection is made, growth can spontaneously occur. through my special gift of discernment, we share, connect, and grow together.

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YD Warriors!meet the

Yoga Digest is looking for a select few individuals to fill our YD Warrior Team

DOnnY STArKInSDonny began his yoga journey back in 2005 in search of pain relief. As a former Division 1 baseball player at University of Nebraska & Arizona State University, he’s had seven operations on his left knee. Don’t feel bad for him though! Through these injuries he found the gift of yoga. He started practicing yoga to fix his body. But, little did he know what it would do for the mind and soul. Donny believes that in order to keep what you have, you have to give it away. He’s now giving that gift away everyday and carrying the message by teaching yoga in Phoenix and Scottsdale, Arizona.

What am I able to offer others that I am most grateful for?the gift of yoga! I can honestly say that yoga has saved my life. Now to be able to give back what was so freely given to me has been such a blessing. they say “in order to keep what you have, you have to give it away.” therefore, what better place to carry the message than in the yoga studio. our yoga commu-nity here in arizona is huge and continues to grow daily. Understanding the platform I’ve been provided, it’s now my responsibility to step up in a big way to continue to share the endless blessings of yoga!

mailto:warriors%40yogadigest.com?subject=

http://www.investnurhealth.com

Bart Foster Boulder, CoI wish more people would have the courage to follow their dreams. “Life is not about the number of breaths you take, but the number of things that take you breath away.” Dream big to achieve big! Get outside of your comfort zone and make it happen!

Poodle Berndt Des moines, IaWhat if, as we awoke each day, the first glimpse that we saw in the mirror was, instead of frumpled hair and all of the untruths that we have told ourselves for far too long , we saw magnificence - Miraculous, splendid and shining versions of ourselves.

Wouldn’t we then reach out to others? Living our truth, knowing that love wins over fear every time, that life is a gift of learning to react differently. That by taking a hand of a stranger or a loved one, the thread of hatred and anger softens to the colors of a sunrise. Life begins again and again, daily, with each of us.

leah Johnson Denver, CoCommunication. It seems crazy to me how often people say “that’s not how I meant it,” because they do not realize what or how they are saying something. I wonder if people truly took a moment and thought for one more second about what they really wanted to communicate if there would be more successes than failures, more clarity than chaos, and more joy than tears. I think changing the world starts with us, the individual. If we take a breath then say what we mean and mean what we say, then I think that could create more change than we could ever imagine.

Betsy Morris San antonio, tXOne thing I would like to see is an increase in people’s willingness to change. Each of us is aware of things we need to change in our lives and the world around us, but many people are simply not willing to put in the work to enact those changes. I believe that this applies to our health - changing the way we eat and exercise; to our environment - changing our use of acceptance of chemicals; to our spirits - changing our attitudes, our self-focus, our stress, our judgments of others. Don’t be intimidated by the magnitude of the project. Just change something, one day at a time.

Juels larson Phoenix, aZI would like to change the commonly accepted view that we are all individuals; separate from each other. I’d like people to realize that we are all interconnected not only with each other, but with all living things and with our environment. I believe this shift in perspective would solve much of our problems worldwide. We are one.

What would you say isone thing you’d like to change

in the world and why?

Visit yogadigest.com/inspired-voices to respond to next issue’s question

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YOGO Mat is an innovative, compact, folding andsuper-grip-py travel mat that you can take with you anywhere and use to get extra traction in your practice. It is eco-friendly and biodegradable. the YoGo’s design also allows it to stay clean easily because the top never touches the bottom and it can be rinsed in the shower then hung-dry by it’s integrated straps. www.yogo.net

BuddhiBoxis a monthly subscription box service committed to providing enlightenment through delivering a mix of yoga products, beauty items, healthy foods, and other lifestyle items to enhance your practice and existence. our mantra is Discovery, Union, Compassion. each month we choose a charitable organization and donate proceeds from boxes sold to them. this month we support the one Love movement who’s mission is to create a better future for at-risk & homeless youth populations locally and globally by inspiring people to get involved & give back, and by raising significant amounts of money for existing youth organizations who are making a difference through support programs and initiatives.www.buddhiboxes.com

Staff Picks

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Keep Yourselfessential oils and Immunity:

this Winterhealthy

To answer this question, it is important to understand how our immune system works. When our bodies get “invaded” by germs, a slew of physiological processes are set into motion to attack these disease-producing agents at the cellular level. Various tissues, cells and organs such as the thymus, spleen, lymph nodes, stem cells, white blood cells, antibodies, and lymphocytes work together to fight off these pathogens. Therefore, it is important to keep these parts of the body working at optimal levels to stay healthy.

There are many variables that can suppress the func-tionality of the immune system when microbes strike, and there are things we can do to support it.

We know that diet, exercise, sleep and a happy emotional state all positively contribute to our well-ness by oxygenating our blood and allowing our bodies to function optimally. We also know that because essential oils are antioxidants, using them regularly keeps our body in a more alkaline state, where it is difficult for most pathogens and cancer cells to survive. Essential oils also help our overall wellness by providing our bodies with both physical and emotional reinforcement.

Plants have been utilized as a viable support of the immune system as far back as records go. The ancient Egyptians used essential oils in the embalming of mum-

Germs are all around us, so why when we’re all exposed to the same pathogens, do some people get sick and others don’t?

BY Cary Caster

SEASOnAl Essential Oils and Immunity

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mies, while the ancient Greeks burned certain plants as incense to cure illness, and Greek soldiers wore oils into battle for strength and endurance.

Many essential oils contain active components that reinforce the complex network of interacting organs, tissues, and cells that protect us against these pathogens. The effectiveness of essential oils against bacteria and fungus is due, in large part, to their ability to penetrate these pathogens and stop them from growing, eventually killing the bacteria or fungus. As for viral infections, they actually use our cells as a host to replicate. By protecting and supporting our host cells, essential oils can prevent the virus from replicating.

Rosewood, Melaleuca, Ravintsara, and Eucalyptus essential oils contain high percentages of linalo-ol, 1,8 cineole, active monoterpenes and mono-terpenols, which have been consistently proven in scientific clinical trials to kill bacteria, fungus and viruses.

Essential oils work best through a combination of inhalation and topical application. By inhaling these essential oils, not only do the volatile components have an immediate effect on the nasal passageway and lungs, where microorganisms first enter the body, but they immediately go to work on the brain’s nerve centers to stimulate all of the appropriate functions of the immune system. When they are safely diluted and rolled onto the skin, they penetrate quickly and get absorbed into the bloodstream, going right to work on fighting harmful pathogens.

A wonderful way to enjoy the benefits of these an-timicrobial oils is to add a few drops of each to a diffuser and diffuse overnight. Another great option is to create a chest rub by adding 4 drops of each of the above essential oils into one ounce of a natural carrier lotion or oil.

The combination of these oils, with their powerful active components, work synergistically to fend off the germs we encounter daily, allowing us to be our best self every day!

Author

Cary Caster, B.S., Lmt, CCa is a Botanist, Licensed massage therapist and Certified Clinical aromatherapist who is on a mission to help people be their best self every day. She believes that people can take their health into their own hands.

Cary is not only the founder and expert behind 21 Drops, an essential oil therapy company, but she is also a devoted healer who sits on the board of the Alliance of International Aromatherapists and has been featured as an essential oil expert in the Huffington Post, Vanity Fair and Martha Stewart Living, among others. Cary offers continuing education classes in aromatherapy at the University of miami’s iCAMP program, and throughout the country. to learn more about Cary and how to work with her, please visit www.21drops.com.

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aim true and hit Your Mark

KathrynBudig

Kathryn Budig leads yoga classes, workshops and retreats worldwide. an author, a spokesmodel and

philanthropist, she is definitely hitting her mark! Kathryn shares tips on staying balanced and inspired plus the

secret to her SUCCeSS!

INtervIeWer: Jenn BodnarPHotoS BY andrew CeBulka

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“Aiming true is my ability to wake up everyday embracing my passions and stepping into the world empowered.”

JEnn BODnAr: Aim true is your mantra. I love this! It reminds me to be myself whenever I see it or hear it. Where did it come from and what’s the KB true definition of “aim true.”KAThrYn BuDIG: My aim true mantra was inspired by the greek goddess Artemis. I’ve loved her since I was a small girl, and found a prayer written to her that started off with, “Artemis, goddess of the moon, make my aim true.” It all took off from there! Aim true is ever evolving for me, but it means this: Aiming true is my ability to wake up everyday embracing my passions and stepping into the world empowered. It’s a realization that not everyone will agree with me or

support me, but to continue strong even with their projections. When I use my talents and don’t let the noise hold me down I always hit my mark.

JB: Tell us about your very first yoga experience... KB: The first truly memorable yoga experience was not so good. I took a class where the instructor was super hands on, and it really put me off. I thought he was trying to get fresh with me, and I couldn’t relate to his verbiage and cueing. I was ready to write yoga off, but was talked into trying another teacher. I fell in love. Next thing I knew, I was in class every week until I decided to do my TT.

FEATurED Kathryn Budig Aim True and Hit Your Mark

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“I owe it to them to give the best version of myself. I adore teaching so much that the energy from my students and

the experience fuels me through the session.”

JB: What have you learned to accept through your yoga practice?KB: That nothing stays the same so stop trying. Life is a constant dance of evolution. Let go of comparison or control and join in the dance. JB: Who has inspired you the most?KB: Impossible to say one thing. My students keep me fired up in my work life. My partner keeps me honest and constantly striving to be my best self. My dogs teach me how to let stress roll off my shoulder and laugh at the small things. My kitchen fills my heart (and belly) and the people who challenge and frustrate me constantly force me to step it up.

JB: You recently got married. how is gratitude a part of your relationship and how do you show gratitude to each other? Does your husband prac-tice yoga?KB: Bob dabbles in yoga, but we workout every morning together. He may not hit the mat regularly, but he’s the most yogic person I’ve ever met. He’s calm, grounded and insanely open to me and my crazy life. He’s taught me the importance of radical acceptance and communication. He’s my best friend and sounding board in every decision I make. It’s the best feeling in the world to have someone in your corner constantly cheering you on without judgment or jealousy. I just love him.

JB: Tell us about Taylor harkness... You guys seem to have an amazing friendship and part-nership. how did you meet and how did this come about? KB: Taylor and I met skydiving at my husband’s drop zone when we lived in Florida. I was looking for a yoga buddy and we hit it off immediately. He’s my broth-er, and I often wonder if we were actually somehow separated at birth :) It’s a special thing to have a great working relationship and friendship. We juggle all of this yoga craziness together and he brings me back to life on a regular basis.

JB: You are a yoga icon, constantly in the limelight. how do you stay balanced and grounded when feed-back, positive and/or negative is coming at you with such frequency? KB: It’s a daily challenge. The love and support is what keeps me going. The trolling, snarky comments hurt every time, but I’ve become better at shaking them off and moving forward. People will always be opinion-ated and feel that they can cast their expectations on you without any realization of how that might make another person feel. Haters are gonna hate, so I choose to love instead.

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JB: how do you inspire others when your cup is run-ning empty, you have traveled around the country and back, and you’re functioning on no sleep and you have to deliver!? KB: That’s about right! Adrenaline and passion are two amazing things. I have to remind myself when I’m worn down that people have paid good money to work with me and that they are pumped. I owe it to them to give them the best version of myself. I adore teaching so much that the energy from my students and the experience fuels me through the session. Then I face plant after :)

JB: Knowing your worth - you’ve mastered this. What’s the secret? KB: It’s my passion to see other people live big and be empowered, so I had to learn how to do that for myself first. I love who I am (and struggle with demons like anyone else), but focus on my talents and abilities so I can get out there and share them. It’s the best way to inspire and create happy, strong people. It’s not the easiest thing in the world, but the alternative—living small—no thank you. I don’t want that for myself or anyone.

JB: They say if your dreams don’t scare you they aren’t big enough. What’s next for Kathryn Budig? KB: Big change! Less travel, more writing. I’m writ-ing a new book that is going way beyond the edges of this thing called yoga. I’ll constantly use ‘aim true’ to motivate me. I never want to stay the same.

“It’s my passion to see other people live big and be empowered, so I had to learn how to do that for myself first.”

Kathryn’s Poses for Paws FoundationPoses for Paws was the furry brainstorm that came from our huge passion for animals. Kathryn Budig co-founded the project in 2008 hoping to make extra money for local shelters. as it picked up steam, she started taking on different organizations or shelters that she admired and donated all the money raised to that specific cause. Pos-es for Paws continues to raise money through yoga classes, events, retreats and products. they’re also encour-aging teachers around the world to connect and hold their own PFP events where half goes to whoever they’re currently supporting and the rest to their favorite organization. the whole goal is to do what we love, spread awareness and the message that it’s so easy to give back and help these animals in need. You’re ability to unroll your yoga mat and share your money or energy is all it takes.

FEATurED Kathryn Budig Aim True and Hit Your Mark

http://www.yogo.net

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DJ Drez has become a Yoga Festival sensation around the globe mixing one-of-a-kind beats as yogis bend,

bounce and float right out of this world! If you have ever experienced a yoga class with DJ Drez, then you know

exactly what I’m talking about.

Sound ambassadorDrezDJ

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BY Jenn Bodnar

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Husband, Dad, DJ. LA Based hip hopper, mind astro-naut and yogi beat maker.DJ Drez blends yesterday’s roots with the innovative sounds of today. Drez began his musical voyage by the way of dancing. He says he started making his own mixes to dance to because what was out there at the time just wasn’t dope. He got a turntable, tapedeck and a mixer and the rest is history in the making.

Q So you started out b-boying. What was your favorite move? Do you ever still practice?

A Hmm… I can’t think of a favorite move, I just love to move to music. I still get down some-

times, mostly with my wife and 10 year old son. We have dance parties in the living room.

Q Do you remember the very first hip hop song you ever heard and how it made you feel?

Please share!

A I don’t know if it was my first but “Electric Kingdom” by Twilight 22 comes to mind. It

made me feel like dancin’! I still have that record. It’s very beat up.

Q Some might see a huge dichotomy between Yoga and hip hop. hip hop is often viewed

by critics as promoting violence. Yoga is all about peace. how do you bring these two worlds together so gracefully and what’s your perspective of some of the lyrics and lifestyles associated with rap music?

AWell, I’m glad you asked. Hip Hop and rap music are two different things. Hip Hop is a culture that

consists of dance (various forms), dj’ing, graffiti art and rapping. One could add more but those are the four key elements. Record companies and the media saw rap as very marketable so that is what became popular. Nine-ty-nine percent of what you hear on the radio and see on TV is not Hip Hop, just commercial rap music.

Hip Hop artists like Jungle Brothers, Poor Righteous Teachers, KRS1, and X-Clan were a huge inspiration for me! It was artists like these that spoke of self re-alization, a clean diet, meditation and looking to the east for knowledge that has been lost or ignored by the west. Hip Hop was a big aid on my spiritual path. We can go deeper another time:)

Q Who were some of your early influences in the music world?

A Ooh yea! Good Question! Bob Marley, Miles Davis, Sade, Gil Scott Heron, De La Soul, Gang-

starr, Ravi Shankar, James Brown, Yellow Man, Steel Pulse and on and on. I have so much great music from India, Africa and all over the place it would be too overwhelming to list here. My roots are in Hip Hop, Reggae, Jazz, World and Soul music.

QWe never know what we are going to hear when you start spinning. Who and what

inspires you today when you create your music?

A It differs so much. Nature, people, love, pain, movement, other music. I never plan my dj sets,

I go off of the vibration of the crowd. I sometimes give them what they want and other times what they need.

When I create in the studio, the human experience and movement of all kinds inspire my music.

QMany don’t know that you have an amazing and inspiring yoga practice. When did yoga

come into the picture? how often do you practice and what’s your favorite kind of yoga?

A I started practicing yoga 11 or 12 years ago’ish. My hatha practice is vinyasa, Ashtanga

influenced. My bhakti practice is mantra swirling throughout my days.

Q Who has influenced you the most in the yoga world?

A Nataraja, Vishnu, Krishnamacharya, K. Patta-bhi Jois, Kyra Haglund at Santa Monica Yoga

and my wife for talking me into my first yoga class.

Q You have a depth of peace and content about you. Being on the road, travel and

performances can be stressful in many ways. Do you ever get stressed? how do you stay grounded with all the movement around you?

A Oh yes, I’m very human:) I practice my various forms of yoga including hand mudras, abhyan-

ga and pranayama Good food and a good attitude is super helpful as well. These things help keep a balanced mind state. There are times when none of it works but it always works out.

Q This issue is all about gratitude. What life lesson are you most grateful for?

A I’m most grateful for the lesson of balance. Life has showed me you get what you put into it.

Q What is next for the Sound Ambassador?

A I’m currently working on a mantra album with my wife Marti Nikko, due early 2015 and a new

Jahta Beat album dedicated to the dancer.

“MuSIC GIvES A SOul TO ThE unIvErSE, WInGS TO ThE MInD,

FlIGhT TO ThE IMAGInATIOn AnD lIFE TO EvErYThInG”

—Plato

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Keith mitchell is a beautiful soul who shares his experience by empowering those around him to quiet the mind and create balance. a spinal contusion injury ended his 7 year NFL Career leaving him temporarily paralyzed with limited mobility that lasted for 6 months. We caught up with Keith on Skype to learn more about his recovery

and how meditation and deep breathing lead to the ultimate journey of the self, through the self.

KeithWith

nFl Pro-Bowler TurnedYogi

Mitchell

INtervIeWerS: Jenn Bodnar & Cody GrothPHotoS BY leelu Morris PhotoGraPhy

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YOGA DIGEST: What age did you start playing football? And what was the first position you ever played? KEITh MITChEll: 8th grade year...Garland, Texas. I lived in Southlake for like 12 years before I moved to LA. It was always linebacker/defensive end. I wanted to do the hitting, not get hit.

YD: Did you ever do yoga while playing football? KM: I didn’t get exposed to yoga until my second season in New Orleans. One of my teammates said ‘hey let’s go take a yoga class, we got a private session.’ I was always into trying things so I said ‘okay, let’s do it.’

YD: What did you think of it?KM: Honestly, I didn’t like it. I thought they were weird. It had all the incense, women had the hair under their armpits and I just wasn’t in that headspace to take that in. It was straight granola. It was in New Orleans, it

was pretty intense, right across the street from the grave-yard! And the graves in New Orleans are on top of the ground. I was like “what am I doing here?” (laughing)

YD: It’s Surprising to hear that your Doctor recom-mended yoga…KM: My Doctor did not recommend yoga. My phys-ical therapist suggested conscious breathing and she introduced that to me, basically in a whisper, while we were alone. She was sharing with me the concept of just breathing from the abdomen and what that could do for me. I don’t know why they had me in physical therapy because I couldn’t do much, but nevertheless it was fortunate for me because she took that initiative to share a concept that evolved to meditation.

YD: What was your mindset transitioning from your injury into meditation practice? KM: Meditation was perfect for me because I was in that

“To be able to observe our thoughts without judgment is the highest form of human intelligence.”

FEATurED Q&A With NFL Pro-Bowler Turned Yogi Keith Mitchell

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“Vulnerability is looked at by society as being weak and this is what inhibits us from making real connections.”

posture of surrendering. I think that’s what hinders a lot of people from getting into a place of stillness is because they fight it. Vulnerability is looked at by society as being weak and this is what inhibits us from making real connections.

There is so much giving that we are taught from repetition. We adapted a practice of giving, we saw our mothers and fathers give but the substance behind why we are giving is missing for a lot of people. To turn it inward and toward myself was so foreign, it was like a collision course.

YD: What’s your favorite yoga pose and why?KM: Warrior 2, because it’s an expression; it rep-licates the fight in the sense to hold a commitment to live life with a consciousness in this unconscious society, it’s a challenge. It’s a real commitment to hold that posture and sustain that and show up authentically.

YD: Who are your biggest mentors and why? KM: Ganga White in the yoga world has been a good teacher and a big influence for me. Chinook, in Dallas is amazing he is one of the first teachers I ever connected with. Since I was a kid, Malcom X has been appealing to me because alot of the people who show up in perfection like the Dalai Lama and different swamis that I have met have this concept of purity. Malcolm X showed himself as being fully committed to an idea and not holding a dogma to that. He was pro black and then he became educated to the fact

Yoga has been a huge transformation for Keith. He went from 260 pounds to 225 pounds, a 20 inch neck to a 17 inch neck. He dealt with feelings of ‘my life is over’ to discovering self-love and how, as an athlete, he had been neglecting self for things outside of self all these years.

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that other races of people were into this advocating. He believed what he believed and shared the same common goal and was then open to change. We see his whole growth and how he connected with people. No one is perfect. Nothing is so set in stone, there is always room for growing. If there is nothing else for us to learn, then what’s the purpose of us being on this planet.

YD: Do you ever experience pain from the injury, what’s your reaction it, how do you handle it? KM: Oh, of course! Yes. You know I have a knot that protudes through my esophagus and affects the way I eat food. I have nerve issues, the tingling pins and needles that go down my shoulders. Sometimes my back goes out. I have had L4 and L5 level 3 herniations, my left shoulder is hanging by muscle, I have had two operations on my feet, and many con-cussions. My body has been through some turmoil.

The meditation practice helps me. The yoga practice helps me tremendously.

YD: how would your football friends describe you? KM: (laughing) He’s trying to be the Dalai Lama. He’s doing this…he’s a yogi guru. I think they’re catching on because they’re feeling this pain. Age brings about a certain amount of liberation and when a soul has been malnourished it looks for fulfillment and they see me smiling and they wonder what’s making me smile. They’re getting it. They’re catching on.

YD: how would your yoga students describe you?KM: Ooh. I don’t know! They would say he thinks outside the box, his thinking is very interesting.

YD: how often do you meditate? KM: I try to stay in a meditative state at all times! I try to have a sitting practice at least 3 times a day for up to

“If there is nothing else for us to learn, then what’s the purpose of us being on this planet.”

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Keith mitchell is an La based Yoga teacher who works with Wanderlust 108. Look for this event to be featured in 30 cities next year. La date is January 31st. He will also be presenting at the Austin Wanderlust Festival in November. He is heavily involved in the Mindful 5K (www.mindful5K.com). along Keith’s journey, he has discovered a universal need for emotional and physical healing nationwide. as a good steward of his time, gifts, and talents, he proudly advocates for 3 cause-worthy missions that drive campaigns raising awareness for ser-vices that benefit at-risk youth, adults, veterans, and families in need through his 501(c)3 non-profit organization known as Light It Up. visit www.keithmitchell59.com for more information on how to overcome, heal, and find inner peace.

45 minutes, sometimes longer. It’s manipulation. Just like yoga is a manipulation of the body to create healing, med-itation is a manipulation of melatonin and serotonin levels to create energy and hone the energy. The monks know how to manipulate the dopamine into their brain to…space out, lose time. We have the tools inside to find that high.

YD: If you could say one thing to the young athletes of the world, what would it be?KM: I tell athletes now ‘Do what you do and I enjoyed what I did, but if we can create a concept of a Yin as you do all the physical activity, if you can come right behind it and have a restorative, regenerative practice of showing love to the body; nurturing the body. Create that balance of what

you’re doing out here, I think it can make the transition as you grow into older age, it will help you, I think it can do a lot for your health. The game is very competitive, each year you have someone younger, faster and stronger coming for your job. The competition is fine. Activity is fine. Just create a balance. Create an idea of nurturing self and healing self. Think of yourself compassionately. When you’re in that realm of high adrenaline rush, it’s very violent. We have to recognize those are practices and those practices spill into our behavior outside of sports. It’s just something to pay attention to.’

We thank you Keith Mitchell for being such a bright source of light! namaste!

Q&A With NFL Pro-Bowler Turned Yogi Keith Mitchell FEATurED

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A side from increased range of motion and body awareness, yoga can benefit athletes in many ways and in any sport. Yoga is not just about

flexibility, improved posture or injury prevention. You want to know the best advantage the top players in their respective games have? Here’s a hint. It’s not speed, endurance, strength or even flexibility. It’s not just good genes and access to great nutrition or specific training. The number one thing that separates the elite, top players in any game is FOCUS!

Sports are competitive and require a sharp mind to act when the time calls which usually comes down to a fraction of a second. There is an enormous amount of pressure during crucial parts of any game. There is no time to second guess, hesitate or be less than 100% fully engaged in the present moment!

In yoga we call this the mind-body connection. One of the greatest benefits of a yoga practice is connection to the breath to clear the mind and be able focus. Just like any skill, mental awareness and toughness must be practiced if you want to get good at it.

There is no shortage of athletic talent in our world. The competition is driven, determined, strong and proficient in each respective sport. What separates the best from the rest is the ability to take concise action in the moment they are called to do so. All athletes of all ages should be making time for yoga as part of their regular training regimen. There are many classes geared towards athletes as well as private yoga practitioners who specialize in this population. Practice yoga to become victorious in your sport and in the game of life!

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From the Rest?

WhatATHLeTeS

Separates Elite

YOGA Performance

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The Ohio Center for Sports Psychology says there are 9 NiNe MeNTAL SKiLLS of Successful Athletes:

1 CHOOSe AND MAiNTAiN A POSiTive ATTiTuDe

one of the first things any well trained yoga teacher will tell you in a yoga class is that there is no competi-tion, listen to your body, rest as needed and have fun! they are constantly engaging you to do what feels good, go where you feel your greatest, and be the best version of self in each breath!

4 DeAL eFFeCTiveLY WiTH PeOPLeConnection. Yoga is a community. Yoga means to

yoke, or unite. Sharing the experience of a physical yoga practice creates connection whether you know everyone in the room or not. It’s very introspective, and at the same time teaches you about your authenticity and how to be better able to relate to the world and people around you. this is a key aspect to any suc-cessful team; communication, verbal and non-verbal.

2 MAiNTAiN A HiGH LeveL OF SeLF-MOTivATiON

With that guided assistance from your yoga teacher also comes a lot of independence. there is room for exploration, testing yourself and finding the proverbial edge. even the most dedicated athletes can suffer from burn out and self- doubt. Yoga is a great alternative to keep you fit and get that much needed break so that you’re refreshed and at the top of your game!

3 SeT HiGH, reALiSTiC GOALSWhile there is no real goal setting in yoga class,

many teachers will ask you to set an intention for class; something to help you stay focused when things get uncomfortable or when you lose focus of your breath. Some teachers will also have an intention for you that might or might not be shared. there is always purpose in every breath, every pose and every class.

5 uSe POSiTive SeLF-TALK.

mantra. Its a phrase or word that is repeated. Yoga teachers use them all the time and love to say words like: beautiful, amazing, strong…whatever it takes to get you through it.

6 MANAGe ANxieTY eFFeCTiveLYYoga has been known to reduce anxiety with it’s

inverted postures like downward facing dog, head-stand and even legs up the wall pose. Deep breathing exercises can reduce anxiety immediately and can be used at any time.

9 MAiNTAiN CONCeNTrATiONHere we are, back to square one. the strongest

muscle in the body is the mind and it will repeatedly try to talk you into giving up. Lack of focus can also result in reckless performance resulting in a loss or even injury! Yoga requires great concentration. Not only because the poses can be intricate and dynamic, but because remembering to be present, aware of the breath and to stay focused on the mat is the practice in itself.

8 uSe POSiTive MeNTAL iMAGerYalong with positive self talk comes imagery - con-

necting inward to the pose. Yoga classes are filled with words that imitate nature. Fierce animals like the lion may be referenced when practicing breathing. mountain pose, tree pose and warrior pose are all mental imagery pointing toward strength and balance.

7 MANAGe THeir eMOTiONS eFFeCTiveLY

Game face. Never let them see you cry, right? Well, that’s not exactly the message in yoga, but you will be asked to let go of expectations and to be responsible for the thoughts that come up during your practice. take note of them without judgement and build upon them.

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B ack pain can be caused by sitting, standing, doing absolutely nothing or sprinting. It affects all ages regardless of activity level. It can come on quickly or over a long peri-

od of time. Sadly, 85% of the US population suffers from back pain. It’s the second most common reason for doctor visits in the US, following coughs and other respiratory infections. Back pain is the third most common reason for surgery. Failed back surgery syndrome is seen in 10-40% of patients who under-go back surgery. This means that not only does the surgery not fix the original problem but more issues result from surgeries than were present to begin with!

Fewer than 5% of people with back pain actually make good candidates for surgery. According to a recent article in the USA TODAY, “The U.S. health care system spends about as much each year on spine problems as it does on cancer.” With statistics like these, it’s no wonder that people are looking for alternative treatments for back pain. Before under-going the knife, try this pain and pressure relieving yoga sequence a few times a week. It also strengthens key muscles for optimum spine health.

Start with some deep breathing exercises, in and out of the nose, and continue this during each of the following poses for 3-5 breaths.

Back PainYoga Poses

For

CHiLD’S POSeStart on hands and knees and sit hips back towards heels. Keep knees together to create rounding over the legs and get into the thoracic spine. You can come back here between poses or as often as needed.

CAT/COWFrom hands and knees, drop the belly to the mat as you look up arching the tail bone upward, then round the spine upward dropping the tailbone down as you look back to the thighs, like a cats back.

KNeeLiNG LuNGe riGHTStep right foot forward be-tween the hands add twist – Lift your right hand up, keep the left hand by the right foot and rotate the chest into the thigh. repeat on the left side and come back child pose or down dog.

YOGA Back Pain

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DOWNWArD FACiNG DOGCome on to the balls of the feet and lift the hips up, then release the heels back and down toward the mat. this is another option to come back to in between poses.

WArriOr 1Bring the right foot between the hands and bend the right knee, release the back foot down to the mat and lift the body and arms up.

TriANGLeStraighten the right leg and reach right hand for-ward and down to right leg. Left arm is up and chest is open to the side.

LOCuST POSeLie face down on your belly and lift the chest and legs up off the mat. You can lift arms by your side, reaching fingers behind you.

TWiST TriANGLeLegs stay the same, switch the arms so left hand is down toward right leg and right arm is reaching up. repeat from #5 on left side.

ONe LeG FOrWArD FOrWArD FOLDSeated, extend the left leg out in front of you and bend the right knee, letting it fall open to side. reach forward and fold softly over the legs. Switch sides after 3-5 breaths.

KNeeS TO CHeSTLie down on your back and hug knees up into chest.

COrPSe POSeWe recommend placing a pillow or blanket under the knees as you lie down on your back with arms by side.

SuPiNe TWiSTKeep the knees bent and drop them to the right as you turn your head to the left. Switch sides.

Date a GirlWhy you should

who does

YogaT his article should really be called “Why You Should Date a Girl Who is Addicted

to Yoga,” but I thought as a title that was a bit extreme. But what can I say – I am a bit extreme. I am a yoga addict… addicts are a bit extreme. I have been see-

ing these “Why You Should Date a ______” and “Why You Shouldn’t Date a ______” floating around the Internet lately and I thought it was about time that I hopped on the train. Being the yoga addict that I am (and the neurotic daydreamer that I am, shhh), I spent one of my entire yoga classes thinking of things to add to this list and secretly dying inside because I couldn’t write them down until afterward.

By the end of the hour and fifteen minutes I had completely memorized all 24 of them and was quite proud of myself. Shows you how zen I am…

I usually am, I swear.Anyway, here is why you should date a girl who is addicted to yoga:

BY: Jordan younGer

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She surrounds herself with people who lift her up, love her unconditionally and don’t create drama. She has a posse of yoga buds (and non-yoga buds, too) who genuinely care about what is going on in her life and want to get to know you because you make her happy. Girls with good friends tend to be more confident, secure and content. Plus, cool friends mean lots of fun people to hang out with.

Let’s face it, girls who get their stretch on every day are incredibly flexible. This quality comes in handy for things like oh, I don’t know, picking something up when it drops? Reaching an itch in the middle of her back? Plus, maybe a few other things too, if you’re into that kind of thing.

bendy mofo

Her friends

Don’t SuCk

She is one

She is used to saying “no” to drunching on a Sunday afternoon or hitting the bars until 4 a.m. on Saturday because that might mean missing out on her favorite yoga class or being too hung over to enjoy it. She doesn’t have Fear Of Missing Out problems and is fully OK with a night in with her pajamas, a good book and a bowl of [vegan] ice cream.

She isn’t afraid to be different

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lIFESTYlE Why you should date a girl who does yoga

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She knows the importance of balance, and she has too many passions and interests to spend all of her time texting you asking what you’ve been up to every few hours. She cares about you, and she is excited to hear about your day, but she isn’t thinking about you all the time. Girl’s got her own thoughts to worry about!

She won’t become

obsessedwith you

She knows what it’s like to be entire-ly, soul-wrenchingly passionate about something. She has depth, and she understands that when you truly love something (or someone…) it excites you in a way that takes your breath away. She won’t stay with you if you don’t give her more butterflies than her super amazing yoga high.

She will never settle

You try doing chair pose, wide-legged squats and warrior poses every day and tell me you don’t start to get a yoga butt! every true yoga gal has the booty to show for it, and she is proud of it!

backBaby got

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ever heard of Chaturanga? If you think plank is hard, try holding Chaturanga for ten breaths and then we’ll talk.


She isspontaneousShe’s the kind of girl who sneaks out of work early to do something that makes her happy if the thought pops into her mind. She will drop her plans to go on a yoga retreat or fly to Costa rica for the weekend if she gets excited about it. She understands that happiness comes first, and she will never let stress, work, or social obligations get in the way of that.

She can hold her own

in the gym

You will never have to worry about her sneaking around, being rude to your friends or lying about how she feels. She abides by the Yoga Sutras and understands the true meaning of: “Un-disturbed calmness of mind is attained by cultivating friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and indifference toward the wicked.”

She is asethical as they come

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She frickin’loves food

a yogi understands the true meaning of “strong not skinny” and isn’t afraid to dig into some grub in front of her man. Yes, she may be the green juice-lovin’, raw veggie-eatin’ type (or maybe she’s not!) but Lord knows she will be ravenously hungry after that power vinyasa session.

She has experienced the miraculous sensation of being one with a really kick-ass song in the middle of a really kick-ass class. She has powered through Wheel Pose to Eminem and basked in the glory of Savasana while blissing out to Dave Matthews. She loved “Blurred Lines” before the video went viral, and she blasted Mumford & Sons, The Lumineers and The Head and the Heart in her car before they were Coachella headliners.

She is always up onthe best indie, folk

and pump up music

She gives a meanback massageShe’s strong (see #9) and she ain’t afraid to show it. She is in tune with the body and she understands the importance of anatomy and alignment. She knows soreness like it’s nobody’s business, and she can fully perform a good rubdown.

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She has experienced the dreaded “first day back in the studio after a week of downtime” and knows that all good things in life take work, every day, and relationships (and yoga poses) are not something you can expect to be great without putting in consistent effort.

She has beenthrough

somethingPeople don’t just fall head over heels in love with yoga and its teachings if they are not searching for a greater purpose. People find yoga, like any great spiritual practice, when they are in need of meaning and guidance. the true yogi dedicates so much of herself to her practice because she knows what it’s like to be in a difficult place, and she is more compassionate and worldly because of it.

The girl who is addicted to yoga knows that nothing is perfect, and she has learned to hold people, and herself, to a realistic standard. She values her life and what she has rather than worrying about things she does not have. She doesn’t deal with people who don’t make her happy, and if there is something she is unhappy about with herself she works on it. Yoga girls are confident in their bodies and their relationships.

She understandsof consistency

the importance

She knows sheisn’t perfect,

and she doesn’t care


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She doesn’t do dramaShe is too busy focusing on things she loves and accepting others for who they are than dwelling on things that gets dra-matic. If she doesn’t like something you’re doing, she will tell it to you straight. (refer to the Yoga Sutra in #8).

She is independentShe has learned that in order to be at peace, she must have a loving relationship with herself first. She knows that happiness comes from within, and she’s cool with being her own best friend. She enjoys spending time by herself, and won’t give you crap for trying to have some bro time.

All you need to say is, “Sure, I’ll try that yoga class with you,” or “I tried that pose you showed me to stretch out my shoulders,” and she will basically leap with joy. That’s not to say that her wants are simple, because they’re certainly not (remember #5? She will never settle!), but putting an effort into her interests will mean the world to her. Plus, if you catch her while she’s still floating on her yoga high, pretty much any-thing sweet you say or do will make her smile.

make her smileIt isn’t hard to

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She has a stocked bookshelf with awesome teachingsShe drops Sanskrit words like they’re part of the english language and she is well-read on yogic philosophy, the art of happiness, holis-tic nutrition and the chakras. She won’t bore you with it if you don’t want to hear it, but it’s cool to know that your girl is swimming in philosophic thought rather than reality show madness or inner-girl-world friendship drama.

She isn’t afraid to laugh at herselfShe knows what it feels like to fall down in public, repeatedly, because she has unsuccessfully tried to launch herself into a pose she isn’t ready for. She doesn’t take herself, or the world, too seriously, and that can be extremely refreshing.


She is crazy-happyall the time

Sure, she’s not perfect, but she has endorphins flowing through her body on a regular basis and knows when to excuse herself for a good meditation session if she’s feeling uptight. She dedicates a portion of her day, every day, to something that she absolutely loves – who wouldn’t be happy in her shoes? (Or, technical-ly, without shoes!)

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There you have it! 24 good reasons to date a girl who is addicted to yoga.

If you are a yogi and you don’t identify with all 24 of these things, that’s still cool! I’m sure you have a whole other list of 24 you could pile on top of it. That’s the beauty of being a yogi and a passionate thinker in general. It is an entirely creative, personal and independent path and you find what makes you happiest from your practice and go from there.

Now, go find a hot yogi and take her on a date!

She lives inthe moment“Yoga teaches us to live in the pres-ent moment. the only place where life exists.”

NAMASTE! My soul honors your soul. I honor the place in you where the entire universe resides. I honor the light, love, truth, beauty & peace within you, because it is also within me. In sharing these things we are unit-ed, we are the same, we are one.

She is one with her emotionsShe deals with her emotions on a daily basis in a healthy way. She has experienced the emotional discomfort that comes up in pi-geon pose, or any extended hip opener for that matter, and she has let her emotions flow through her so they won’t come out and bite you in the ass later on.

She actually knowswhat this means

Jordan Younger is a self-proclaimed yogi-writer-green-smoothie-addict known as ‘the Balanced Blonde’ that bounces between her beloved La & NYC. Her life story has and been featured on many tv shows including ‘the Doc-tors’. For more fun articles, visit www.thebalancedblonde.com

She actually knowswhat this means

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Human ExistenceCapturing the Spirit

of the BY Brian Crawford

artISt, aND PHotoGraPHerWWW.BrIaNCraWForDPHotoGraPHY.Com

Brian Crawford is a man with a deep connection to nature and his Celtic, Irish Heritage. It is through this connection that this self-made, highly regard-

ed artist found his passion for photography. Brian’s passion for capturing life through photogra-

phy was born from his fascination with the human form, in combination with the beautiful ocean landscape that the secluded beaches of Laguna offer. Personal Fitness and this rugged beauty create dynamic and soulful works of art.

Brian first began his creative adventure into photogra-phy from behind a lens in the Los Angeles area where he was a Videographer. Being an artist working with acrylics

and spray paint, photography offered a new canvas to experiment with. Through years of honing his photogra-phy skill, Brian found his love for the pursuit of getting the perfect photo. Experimenting with sunset lighting became a game for him and he wanted to push the boundaries with nature while finding creative shot locations. Over time he found his own style and unique offerings.

“Photography is the gift of giving for me. We are able to share a moment in time and spark an emotion which we will remember for years to come. Photos tell a story for me and I am grateful for the ability to meet and connect with some terrific, inspiring human beings and capture a moment that they can forever visit.”

@Gypsetgoddess while visiting Laguna Beach on business. amazing location, and a stunning sunset create the story of inward and outward beauty

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lIFESTYlE Capturing the Spirit of the Human Existence

@L1z was Brian’s first yoga model and that is where the love for composing yogi’s in his work began

mermaid Yogini’s meet up in La Jolla, Ca. Picture of @silverclouds and @rivkayoga

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@bodysamantix

Photo of @joyffulpathyoga and her beautiful pregnant body on the beach of Laguna

@prove_it and @jen_es_care at LaCma in Los angeles

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lIFESTYlE Capturing the Spirit of the Human Existence

Family is very import-ant to the Crawford Clan and this photo is of Brian’s nephew. Brian has captured a wonderful experience with this simple shot.

Photo of @laceycalvert and @marissaroseinspired for their Instagram challenge #girlgetoutside

@Riva_g_

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Doug is a local man who travels around town and offers great stories and intriguing conversation. Brian noticed Doug and his profile; a statement beard and thought immediately that he needed to capture him forever on film.

Photo of @randy_dizon with his acro partner @yoga-racheal taken in Laguna Beach, Ca.

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JuICInG Detox & Cleanse

romainein Balance

Cleansing PowerLive foods are fresh, light, require less energy to digest and help the body rapidly eliminate toxins. Lemons, oranges, and apples make fantastic juice recipe to cleanse the liver, colon, and kidneys in-cludes a few of these high-water content raw foods.

Cleanse Juice recipe:½ cup of cilantro or parsley2 oranges2 green apples½ inch ginger piece squeeze of lemon juice

Serve chilled or with ice cubes if desired.

Green juice can change your life! Of course anything that revolves around getting more fruits and vegetables into your body is going to be something that I will encourage, but there is so much more to these green elixirs than just their fruit and vegetable content! Here’s the juice on the juice:

Green veggies are packed with chlorophyll, the phy-tochemical that makes green plants, well, green. Studies show that chlorophyll molecules are incredibly similar to haemoglobin in our blood that carry oxygen around our body. The greener the leaves, the more concentrated amount of chlorophyll. And there are so many benefits:

• Detoxifies and cleanses• Alleviates blood sugar issues• reduces body odor• Kills bacteria in wounds, speeds up healing• reduces inflammation pain• Melting away toxic fats

Join me in my love for green juice below- I’d love to hear your thoughts, recipes, anything at all!

One of my favorite green juice Is Romaine in Balance (named by my yoga instructor Chay Preito )

½ small head of romaine lettuce½ bunch of parsley1 small lemon rind removed2 ribs of celery2 cucumbers

Optional if you like it a little sweeter: 2 small green (granny smith) apples or a few drops of liquid stevia

linda Baldwin is the team leader at Intel-ligent Gourmet in tampa, Florida. She received her training at the Institute of Integrative Nutrition in New York City and is certified by the american association of Drugless Practitioners. Linda and her team lead healthy lifestyle workshops and offer health coaching to adults and families.www.intelligentgourmet.com

BY linda Baldwin

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http://www.chooseessentia.com

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T hanksgiving stirs up a lot of nostalgia: play-ing games with your cousins, baking your first pie with grandma, watching football, even the

Macy’s Thanksgiving Day parade. At the end of the day, eating yourself into a comatose state leaves you feeling more guilty than grateful and declaring that next year you will bag Turkey Day altogether and go run the local Turkey Trot!

While that’s not a ridiculous idea and we are huge advocates of healthy activity and innovative traditions, we wanted to provide something for the Thanksgiving

table that still brings warmth, creativity and flavor to the menu without making everyone feel like they will never eat again. Ever.

Naturally, we reached out to our good friend Sophie MacKenzie at wholeheartedeats.com who prepares ev-ery meal straight from the heart! Check out her blog and you will see the TLC put into every recipe! We knew she would provide us with nothing short of fabulous, but we were completely blown away and inspired by this most amazing, balanced, healthy, mostly vegan, gluten-free menu that includes all the favorite flavors of fall!

Gluten-Free DishPass the

This Thanksgiving

rECIPES Thanksgiving Menu

BY: soPhie MaCkenzie

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Mulled Cider (Vegan, Gluten Free)4 Small Servings

Ingredients4 Cups good quality apple juicePeel of ½ orange6 Whole cloves1 Cinnamon stick1 tbsp raisins2 whole star anise1 inch/2.5 cm fresh ginger, sliced3 Whole cardamom pods

ProcedureCombine all ingredient in a pot and simmer for 15- 20 minutes. Strain and serve warm as it, or add a touch of bourbon, Scotch, or rye.

the warming flavours of autumn make this lovely sipper a great pre or post dinner drink.

Ingredients1 tbsp. Grated Ginger2 mandarin oranges, or 1 Navel orange ( juiced)1 Grapefruit ( juiced)1 tbsp Goji berries, (soaked for 20 minutes)Carbonated Water such as Perrier, San Pellegrino, or Gerolsteiner (optional)

Procedure1. Combine the ginger, orange juice, grapefruit, and

goji berries in a blender. Puree until the mixture becomes pink (from the goji). Pass the mixture through a sieve to remove the goji seeds and any ginger fibers. Drink as a juice or top with carbonated water if you desire to make a punch.

TiP: the addition of carbonated water brings a lift and holiday feel to this juice. it would match won-derfully with a brunch or turned into a cocktail with a slash of vodka.

solstice Punch (Vegan, Raw, Gluten Free)Serves 1 as juice or 2 as a punch

Drinks

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shallot and Black Pepper Cheddar scones (Gluten Free)Makes 8 Scones

Starters

Ingredients2 ½ Cups multi-Purpose Gluten Free Flour1 tbsp. Baking Powder½ tsp. Baking Soda½ tsp. Sea Salt4 tbsp. Chilled Butter or Shorting1 Large Free ranged egg⅔ Cup milk of Choice1 tsp. apple Cider vinegar½ Cup Plus 1/4 Cup Cheddar Cheese¼ tsp. Black Pepper1 Shallot, Chopped

Procedure1. In a large bowl combine the flour, baking powder,

soda, salt, and pepper. Set aside.2. In a frying pan add a splash of oil and saute the

chopped shallot on medium heat until soft. Let cool.3. add the butter to the flour mixture and blend to

create course crumbs.4. Combine the milk, egg, and apple cider vinegar in

a small bowl and mix well. add to the flour mixture along with the 1/2 cheddar and shallot. mix until just combined.

5. Place the dough on a counter and gently shape into an 8 inch round. Slice the round into 8 wedges and top each with a pinch of pepper and the reserved 1/4 cup cheese.

6. Bake in a 400 F oven for 15-20 minutes until golden.


Health Benefits of Going Gluten-Free Going gluten-free has shown to be extremely beneficial to those suffering from various health disorders includ-ing: thyroid disease, cystic fibrosis, multiple sclerosis, anemia, autism, and irritable bowel syndrome. Gluten free diets have also been shown to improve our im-

mune system and can also be of great benefit to those looking to lose weight.

Eliminating gluten from our diet has been linked to increased energy levels, lower bad cholesterol levels and improvements in digestion functions.

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Ingredientsmedium Size Butternut Squash (approximately 1 lb 4 oz)2 tsp. plus 1 tbsp olive oila Pinch Sea Salta Pinch Black Pepper1 tsp. Fresh thyme1 onion, Chopped

3 Cloves Garlic, Chopped1 tbsp. oil1 tsp. Coriander6 Cups vegetable Stock1 Lemonthyme to Garnish

TiP: to save time, try roasting the squash a day or two before making the soup. or make the soup ahead of time and simply re-heat.

Procedure1. Begin by slicing the squash in half vertically and

removing the seeds. Drizzle each cut side with a teaspoon oil and a generous pinch of salt and pep-per. Finally add the tsp. of fresh thyme leaves. roast on a baking tray in a 400 F oven for approximately 1 hour, or until the flesh of the squash is soft and easily pierced by a fork.

2. meanwhile, set a large pot to medium heat and add the last 1 tbsp. oil, chopped onion and garlic and saute until the onion starts to become soft. add 1/4 tsp of pepper as well as the coriander and continue to cook for a few minutes.

3. Separate the cooked squash flesh from the skin and discard the skin. add the cooked squash to the onion mixture as well as the stock. Let the mixture simmer with the lid on for about 20 minutes or so to bring the flavours together and help finish cooking the onion.

4. remove the soup from the heat and let it cool a bit. once the soup is cooled, puree the mixture a little at a time in a blender until smooth. When all the mixture is pureed return the pot to the stove and warm up. Season with salt to taste.

5. Garnish soup with some more fresh thyme and a squeeze of fresh lemon juice.

roasted Butternut squash soup with thyme (Vegan, Gluten Free)Serves 6-8

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Mainsautumn rainbow Coleslaw (Raw, Vegan, Gluten Free)Recipe: Serves 8-10

Ingredients2 Cups savoy cabbage (shaved a thin as possible)2 Cups purple cabbage (shaved a thin as possible)2 Cups mixed kale and chard (shaved a thin as possible)2 Cups shredded carrots2 Green onions ( julienned)1 Shallot (shaved)Hemp hearts for garnishtahini Lemon Dressing (to the right)

ProcedureCombine all the ingredients in a large bowl. Dress with the tahini Lemon Dressing and garnish the top with hemp hearts if desired.the salad can be eaten right away, but its best to let sit for 30 minutes or so, to let the flavours combine.

Coleslaw isn’t just for summer! fall veggies like carrots, cabbage, and kale, make for a nice crisp autum salad.

tahini lemon dressing (Raw, Vegan, Gluten Free)

1/3 Cup lemon juice1/4 Cup olive oil4 tbsp raw tahini (or sunflower seed butter)1 tbsp raw honey (or agave, or brown rice syrup)2 Cloves garlic (grated)Zest of 1 lemon1/8 tsp of Sea saltPinch or two smoked paprika

Procedure:Combine all ingredients in a food processor and puree until combined. Use all the dressing to dress the salad.

TiP: if you aren’t partial to tahini, try using sun-flower seed butter, pumpkin seed butter, or even almond butter.


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Golden Brussels sprouts (Vegan, Gluten Free)

Ingredients1 ½ Lb Brussels Sprouts, washed and cut in-half2 tbsp. oilLarge Pinch Sea SaltLarge Pinch Black Pepper

Procedure1. toss the cut sprouts with the oil and salt and pepper.2. Pour them on a baking sheet and roasted in a 400 F

oven for 25-30 minutes, or until tender. after about 15 minutes in the oven, toss them to prevent burning.

Most people boil Brussels sprouts, but roasting them adds so much more flavour. you wont eat them any other way again!

Pear Cranberry sauce(Vegan, Gluten Free)

Ingredients1 Bag fresh Cranberries (about 2 cups)Juice and Zest of 1 orange1 Pear, Chopped2-4 tbsp. Coconut SugarWater as Needed

ProcedureCombine all the ingredients (be-ging with only 2 tbsp. sugar) in a small pot and cook on medium heat until the berries have broken down and the pear is tender, about 15 min-utes. You may have to add a splash of water if the mixture thickens up too much. add more sugar if needed.

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Cottage Pie with Cauliflower Mash (Vegan, Gluten Free)Recipe: Serves 8

Ingredients1 ¾ Cups Green Lentils1 tbsp. oil3 Cloves Garlic, Chopped3 Sticks Celery, Chopped3 Carrots, Chopped1 medium Parsnip, Chopped9 oz Button mushroom, Chopped1 tsp. Sea Salt½ tsp. Pepper1 tbsp. Chopped Fresh rosemary2 tsp. Fresh thyme1 Cup veggie Stock

Mash:½ Cup millet1 Small onion, Chopped1 Cauliflower, ChoppedSea Salt and Pepper2 tbsp. olive oil3 Cloves Garlic, Gratedalmond milk as Needed

Procedure1. Begin by covering the lentils with water and bring to

a boil over medium heat. Cook for 20-25 minutes or until tender. Drain.

2. meanwhile, saute the onion, garlic, and celery in a large pan just until they being to soften. add the carrot, parsnip, mushrooms, salt, pepper, and herbs and cook until tender.

3. add the cooked and drained lentils to the cooked carrot and onions along with 1 cup stock. Cook un-til the mixture is combined and not a ton of liquid remains. You want the mixture to be moist, but not liquidy. Poor into a 8 x 13 inch baking dish and top with Cauliflower mash. Garnish with more herbs and bake in a 400 F oven for 30-35 minutes, or until the top is brown and the mixture is bubbly.

Cauliflower Mash1. Cover the millet with water and bring to a boil. Let

simmer for 20 minutes or until tender. Drain and set aside.

2. Combine the cauliflower and onion and bring to a boil. Cook until tender, 5-10 minutes, and drain.

3. In a food processor combine the millet, cauliflower/onion, salt, pepper, oil, and fresh garlic togeth-er. Pulse just until a mash potato consistency is achieved. You may need to add a touch of almond milk to help thin it out.

a take on the classic shepard’s Pie, this version uses mushrooms and lentils for filling and mashed cauli-flower instead of the typical potato.


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Ingredients2 Cups raw Quinoa1 tbsp. oil½ onion, Chopped (about 1 cup)2 Sticks Celery, Chopped1 Bunch Kale, removed from stems and chopped1 tsp. Sea Salt¼ tsp. pepper2 Cloves Garlic, Chopped2 apples, Cubed¾ Cup Dried Cranberries2 tsp. Poultry Seasoning½ Cup Pecans¼ Cup Parsley, Choppedolive oil to Drizzle.

Procedure1. Begin by combining the quinoa with 4 cups water.

Cover and bring to a boil. Simmer for 20 minutes or until the water is absorbed. remove from heat and let sit with the the lid on for another 5 minutes.

2. meanwhile add the oil to a large pan set to medium. Saute the onion, celery, and garlic, along with the salt, pepper, and poultry seasoning, until the onions become soft.

3. once the onions become soft, add the appleS and cook mixture until the apple are soft, but not mushy. then add the kale and cook just until wilted.

4. In a large bowl combine the cooked quinoa with the kale/ apple mixture. Stir in the pecans, parsley, and cranberries. Drizzle with 1 tbsp. olive oil and season with more salt and pepper if needed.

apple and sage kale stuffing (Vegan, Gluten Free)Recipe: Serves 8-10

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Dessertno-Bake Pumpkin Pie (Vegan, Gluten Free)Recipe: Serves 8-12

IngredientsFilling:1 ⅓ Cup almond milk3 ½ tbsp. Corn Starch6 tbsp maple Syrup1 Can Pumpkin Puree½ tsp. vanilla extract½ tsp. Cinnamon¼ tsp. Ground Ginger¼ teaspoon nutmegPinch Sea Salt

Crust:1 ½ Cups almonds1 ½ Cups Pitted Dates2 tbsp. Coconut oilSea Salt1 tbsp. Water

Procedure1. Pulse the dates, almonds, salt, and coconut oil together

in a food processor until the almonds are ground and the mixture holds together. You may need to add the smallest amount of water (1/2 tsp at a time) to help the mixture come together. Press the mixture into, and up the sides of a pie pan. You want the crust to be fairly thin, so you may have extra left over. Set aside.

2. Combine the pumpkin, 1 1/3 cups almond milk, maple syrup, vanilla, spices, and salt in a saucepan. Bring to a simmer.

3. Stir the corn starch into the remaining 1/3 cup almond milk. once the pumpkin mixture begins to boil, slow-ly add the cornstarch mixture while string. Let the mixture simmer, string often, for 3 minutes or until it becomes thick and creamy.

4. Pour the pumpkin custard into the prepared shell. Let cool on the counter before refrigerating for 6 hours, or until set. Serve with whipped coconut cream.

unlike the classic pumpkin pie which is dense and eggy, this version is light and naturally sweetened.


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apple hazelnut tart w. Date Caramel (Vegan, Gluten Free)Recipe: Serves 8

Ingredients1 Cup rolled oats (gluten-free if possible)½ Cup Ground Hazelnuts3 tbsp. maple Syrup¼ Cup Coconut oil, melted1 tsp. vanilla extract½ tsp. Sea Salt2 tbsp. Quinoa Flour2 apples, Peeled and Sliced thinly¾ Unsweetened apple Sauce½ tsp. Cinnamon1 tbsp Coconut oil1 tbsp maple Syrup

Procedure1. Pulse the oats in a food processor until a course

flour is achieved. add the 1/4 cup melted coconut oil, vanilla, maple syrup, salt, ground hazelnuts, and quinoa flour. Pulse just until combined.

2. Press the mixture into a 4 x 13 inch tart pan.3. Spread the apple sauce over the tart base and

sprinkle with cinnamon.4. arrange the sliced apples on-top of the apple sauce.

Combine the other 1 tbsp. melted coconut oil and maple syrup and gently glaze the apples.

5. Bake in a 350 F oven for 30 minutes or until golden. Glaze with half the date caramel and serve with coconut ice-cream, hazelnuts, and the rest of the date caramel.

date Caramel

Ingredients:1 Cup Pitted Dates1/2 Cup WaterPinch Salt.

Procedure:1. Cover the dates with boiling water and let sit

for 30 minutes.2. Drain the dates, reserving 1/2 cup of the water.3. Combine the dates with the water and the

salt and puree until smooth. Pass the mixture through a sieve to achieve a super smooth mixture. thin with more water if too thick.

ThanksgivingHappy

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Chicken breast, rib eye steaks, whey protein, eggs, deli meat and fish fillets made up the weekly shopping list when I use to eat Paleo. I was consuming at one point close to 350g of animal protein a day. Being in the fitness industry for nearly a decade, it was all I knew. My related education, certifications, and mainstream media pumped the protein importance into my mind and I ran with it. Protein was king.

Perosnally, nothing dramatic happened to me. In fact, I did quite well on a high protein paleo diet. I came in 60th place overall in the 2013 CrossFit Games Open. I then competed in two NPC Men’s Physique shows and placed top 10 in my class each time. I coached clients with a similar approach based around animal protein and they too, got results.

I had no conviction about basing my diet around animal protein. Why should I? My health was good and my training was strong.

And then I watched Forks over Knives.

And then I watched Food Inc.And then I watched Hungry for Change.And then I watched Vegucated.All in 2 days.(More recently I viewed Cowspiracy, which also has

impacted my decision to go plant based).This spurred my interest to do more research, so I go

my hands on everything I could about a plant based diet.I realized that my diet impacted more than just my-

self. I felt like I was being selfish with the way I ate. I was eating to benefit me, and me only. The only thing that mattered was that I was personally healthy and my training stayed strong. But after realizing that this whole “health” crusade I’m on is about more than just myself, I came to a fork in the road:

Can I eat good and do good at the same time?The answer is yes.And along my transition, here are 9 things I learned

switching from paleo to plant based:

From

9 thingsBY Brian MCfadden

I learned

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acids. This is where conventional wisdom is chal-lenged. Traditionally, our protein needs have been marketed and promoted to be consumed by animal protein product (meat, fish, chicken, turkey, pork, dairy, eggs, etc) and very few have challenged this protocol. More recently however, there are pio-neers on the whole food plant based front leading the way and proving that protein requirements can be satisfied with no animal protein at all, and I’m one of them. Simply put, if you adopt a plant based diet and keep it varied with whole food choices, you can meet your protein requirements fairly easily and prevent yourself from running the risk of experienc-ing negative side effects from overcompensation of animal protein. Some of the most popular plant based protein sources include quinoa, legumes, tofu, tempeh, hemp seeds and non-diary milk.

Some of the most popular plant based

protein sources include quinoa, legumes, tofu, tempeh, hemp seeds and non-diary milk.

nuTrITIOn Paleo vs Plant Based

1This is the most popular question I get, “where do you get your protein from?” It’s a valid concern, but it’s getting old fast. In the United States, and ac-cording to the Dietary Reference Intake, you should be taking in 0.8 to 1.0g of protein per kilogram of bodyweight (divide your total bodyweight by 2.2 to convert to pounds). If you work better with percent-ages, the average person should be taking in about 10-20% of their total caloric intake from protein.

Protein is essential to life and contributes to many parts of the body including your muscles, tendons, ligaments, skin, hair, and nails. The problem is that most of us eat too much of it from a source that isn’t optimal, animal protein. The average american eats twice as much animal protein than what is required.

Our bodies can make all but 9 of the 22 amino acids. These 9 are considered essential amino

You don’t need animal protein

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the average american eats less than 15g of fiber a day. Women need ~25g per day and men need ~40g per day. When I based my diet around animal protein and dairy, I wasn’t coming close to 40g a day. and you probably aren’t either. When I made the switch to a plant based diet, hitting the recommended daily fiber intake was easy. Fiber assists healthy digestion and influences regularity, but that’s not all it does. Fiber also increases fullness and regulates blood sugar levels, two key ingredients to optimal health!

You’re not eating enough fiber

You probably think eating a plant based diet is more expensive versus a diet that is based on meat and dairy. this is what I thought as well. You’ll be surprised to know that according to Dr. mcDougall, author of the Starch Solution, a whole food plant based diet, on average, costs $3 a day. a typical diet based around fast food, animal protein and dairy costs around $14 a day. If you’re single, you can save up to $11 a day and $4,000 per year. a family of four can save $44 a day and $16,000 per year by going plant based.

Plant based is inexpensive

on a strict paleo diet, I typically avoided starchy com-plex carbs (rice, potatoes, grains, legumes and oats). and if I’m being honest, it was because I believed that carbohydrate intake would influence fat gain. I demonized carbs. However, I learned that quite the opposite is true. Good carbohydrates that are slow to digest (known as complex carbohydrates) are actually an essential food for optimal health and body compo-sition for the following reasons:

• No more crashes or constant fatigue Complex car-bohydrates provide slow sustained energy that help you stay away from crashes that you get when you load up on tons of caffeine or refined sugar loaded carbohydrates. Furthermore, running on a low carb diet will leave you chronically fatigued, which isn’t desirable in the gym or the conference room.

• Stay mentally sharp Having complex carbohy-drates as a part of your daily nutrition will enhance your brain cognition because glucose is the preferred source of energy for the brain. No more clouded thinking!

• Boost metabolism Since carbohydrates are the preferred fuel source by your system, you’ll be able to train at a higher intensity with increasing load and volume. By doing this (and pairing with a balanced plant based diet) you’ll build lean muscle mass, which forces your metabolism to run at a higher rate when you’re resting, causing you to burn more calories.

Carbohydrates are good for you

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5By eliminating meat and dairy products from your diet, you might think some deficiencies will occur. and again, I thought the same until I tested it myself. With extensive research and personal experience, I am now a firm believer that a

plant based diet will not leave you deficient in any essential nutrients. the three most common nutrient deficiencies that are believed to occur on a plant based diet are a B12, Iron and Calcium deficiencies. Here is why this isn’t true:

You really don’t need to worry about nutrient deficiencies

vitamin B12 It seems as though this is glaring gap that a plant based diet has to defend. But is it really worth bringing up as a valid concern? I suppose because the source of B12 for omnivores is primarily meat, then the seemingly obvious conclusion would be that those who choose to avoid meat would become deficient. there is some validity in this concern. For example, if you don’t eat meat, but all you eat is fried potato chips and wash it down with cokes, then your chances of becoming deficient are higher. It is true that B12 is only found in meat, however your body natu-rally stores B12 in the liver, about 2 to 5 milligrams, which could last you about 3 years. this is assuming you don’t take any additional B12 at all, which would be impossible be-cause you’ll be taking in some B12 fortified foods on a plant based diet. additionally, as your transition into a plant based diet, I recommended supplementing with B12 as well.

Calcium milk from cows, although high in calcium, comes at an expensive price with all its negative impacts to your health. Dairy isn’t the only way to get calcium. In fact, there is a better way. there are tons of ways to get your calcium needs met without consuming dairy on a plant based diet. Some foods include: kale, fortified non-dairy milk, almond butter, blackberries, oranges, dates, broccoli and navy beans.

Iron Iron deficient anemia occurs when the body’s stores of iron become depleted and no longer has enough iron to produce red blood cells the body requires for optimal functioning like oxygen distributions. Contrary to common belief however, iron is not only found in animal protein. In fact, you can source all of your iron needs from a variety of plant based foods including beans, lentils, le-gumes, dark leafy greens, potatoes and oats.


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For Thousands of years many people

groups have sustained their health without

meat and have sourced a lot their nutrition from

starchy vegetables

6 7Nathaniel Dominy, PhD, anthropologist from Dart-mouth College says, “A majority of calories for most hunter-gatherer societies came from plant-foods, not animal foods, thus humans might be more appropriately described as ‘starchivores.” He is stating that for thou-sands of years many people groups have sustained their health without meat and have sourced a lot their nutrition from starchy vegetables including corn, rice, potatoes, wheat and millet.

Plant based eating is Paleo

I believe a whole food plant based diet is optimal. However, that doesn’t mean I don’t recommend sound nutrition approaches that may help you transition into a plant based diet. For example, for someone who eats a SAD (standard american diet) that is predomi-nantly processed fast food with loads of fat and sugar, transitioning into a Paleo type of diet is the first step. Eliminating processed food and dairy alone can do wonders. This is the “good” step. The next step, the “better” step would be to source all of your animal protein from locally grown and responsibly managed sources. Things like grass fed beef, free range chick-ens, hormone and antibiotic free pork. The next level up, or the “best” step would be to adopt a plant based lifestyle. My point is that we’ve got to meet people where they currently are at and help them along the journey. For most people moving along the good, better, best approach to a plant based lifestyle is the most practical way to do it. If you’re one who likes to jump into things 100% (like I am), diving into a plant based lifestyle is so much fun! I know you’ll enjoy it.

Good, better, best.

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Diets rich in vegetables, beans, whole grains, nuts

and fruits is the exact diet that not only can

reverse heart disease but is also the cure to type 2 diabetes, obesity, and

high blood pressure


8Heart disease is the number one health problem today according to the American Heart Association, and is the leading cause of death. The controversial piece in that fact is that most heart disease cases are diet related caused by animal product consumption.

According to Dr. McDougall, affluent people can afford to eat a diet with a central focus of beef, pork and/or chicken, and almost all do. Most also have one or more risk factors that predict premature death and illness:

• ⅓ Have elevated cholesterol due to cholesterol in animal product and saturated fat

• ⅓ Have hypertension• More than 30% are obese• More than 65% are overweight• ½ die prematurely of heart disease• ½ men develop life-threatening cancer• ⅓ Women develop life-threatening cancer• Over age 60, 30% have gallbladder disease• One in seven suffer with severe arthritis• Most have GI troubles

Dr. Fuhrman advocates that a diet rich in vegetables, beans, whole grains, nuts and fruits is the exact diet that not only can reverse heart disease but is also the cure to type 2 diabetes, obesity, high blood pressure and will also protect against cancer.

Evidence shows meat eaters are more prone to heart disease and cancer

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9extreme mono-cropping in the U.S. and abroad are largely responsible for all of the intensive irrigation contributing to water shortages, deforestation, and the enhanced greenhouse effect. It takes 660 gallons of water to make 1 hamburger. additionally, acres of land are bulldozed every second in order to graze livestock and grow their food.

When we touch on commercial agriculture, corn, soybeans and wheat are the three crops that dominate the industry. these happen to be the same three crops that are fed to livestock worldwide.

Why is this important? Because it doesn’t have to be this way. (Refer to the infographic on the right)

anybody can do the math here and realize that this doesn’t add up. Until you realize that we grow crops for and feed 70,000,000,000 livestock animals that we use for food. 70 billion livestock animals we have to sustain. this is huge contributor to why we have to bulldoze a piece of forest down every second. this is a large huge contributor to why we are facing a water shortage. the amount of land and irrigation needed to sustain 70 billion animals for food that isn’t essential to our diet is not sustainable.

Commercial agriculture is ruining our environment

41 MIllIOn TOnS of plant protein is fed to U.S. livestock to produce

7 MIllIOn TOnS tons of animal protein

Worldwide enough food is made for

15 BIllIOn PEOPlE

earths population is 7 BIllIOn PEOPlE

struggle with hunger/starvation

1 BIllIOn PEOPlEAuthorWith nearly a decade in the health & wellness space, Brian McFadden immerses himself in the craft of helping others live better lives with an integrative approach beyond diet and fitness. Brian blogs, writes articles and makes all kinds of media that can be seen at www.itsbrianmcfadden.com.

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About BAWA

For the love of Animals Bali Animal Welfare Association (BAWA) was founded by Janice Girardi, an American resident living on the Indonesian island of Bali for more than 30 years, and leading Indonesian veterinarian Dr. Dewa Made Dharma.

Janice has rescued animals all her life, and has supported animal welfare projects in Bali for more than a decade. An accomplished jewelery designer, she funds much of BAWA’s expanding work from her own resources.

Janice lives in the Bali regency of Gianyar with her beloved rescued Bali dogs and various other little creatures. They check in for love and attention and she prepares them for a better life.

Janice is very committed to saving and protecting the threatened indigenous Bali dog. The Bali dog is genetically unique, highly intelligent and of signif-icance to science. It is at risk from indiscriminate killing and other cruelties, interbreeding and Bali’s dog meat trade.

BAWA uses fully-trained vets supported by vet nurses and assistants.

Bringing relief from SufferingBAWA is a non-profit organisation that works every day to save, protect and improve the lives of all ani-mals in Bali and beyond. BAWA directly relieves the suffering of animals by providing:• 24/7hotline• Bali’sonlyfree24/7animalambulanceservice• Animalrehabilitation• Freesterilisation&vaccinationprograms• Dailystreetfeeding• Fosterandadoptionprograms• Educationinschools&communities• Advocacyforbetteranimalwelfareandagainst

cruelty to animals

BAWA will respond to alerts of any animal in dis-tress, from snakes to dolphins. A key focus is Bali’s Heritage Dog, the island’s genetically unique street dog, that is under threat.

BAWA relies heavily on a staff of dedicated volun-teers funded entirely by donations. Every donation saves a life!

www.bawabali.com www.facebook.com/bawabali

“The best way to find yourself is to lose yourself

in the service of others”

Giving BackCOMMUNITY

Gandhi

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Phot

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edits

: Kev

in S

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Keith Donohue has always been passionate about philanthropy… and t-shirts.

Outside of Washington DC, where Donohue grew up, he was always involved in some type of charitable event, from organizing a dance competition with the local pro soccer team to raise money for at-risk kids, to running a 10-mile race for the Susan G. Komen Foundation. It’s clear that Donohue has always felt a deep sense of joy from incorporating giving into his lifestyle, and inspiring others to do the same along the way. But in 2011, there was a shift.

At the time, Donohue had recently moved to San Diego and had been planning his next adventure called 50Give: volunteer at one non-profit organization in all fifty states, D.C., Canada, and Mexico in under five months.

As 50Give came to an end, Donohue’s brain was spin-ning with ideas. An avid athlete and yogi, he dreamed up the perfect product, an athletic shirt for men and women, made from eco-friendly materials, and able to inspire each wearer to stay active, stay in the moment, and think beyond their own yoga mat. On these three pillars - sustainability, function, and giving - Kevala was born.

Kevala’s first line of active wear, ReflectNow, incorpo-rates positive affirmations like “Breathe” or “Strength” on the front of each top, but written backward so that the wearer can read them in the yoga studio or gym mirror. The same affirmation is printed forward on the back, so that others in the room can share in the inspiration.

“All I can do is donate my time, and give back, some-how. When you lose your sense of self, all that’s left is love. And that’s what Kevala is all about,” says Donohue. This is why a portion of every Kevala purchase goes to one of 53 non-profit organizations across North America that Donohue volunteered for. These include:

Yoga Behind Bars, an organization in Seattle that brings yoga and meditation to incarcerated youth and adults.

Sisters’ Camelot, a collective working to create sus-tainability in the Twin Cities through free distribution of fresh, organic produce.

Wellness in the Schools, which inspires healthy eating, environmental awareness and fitness in New York City public schools.

As Kevala’s following grows and eagerly awaits the drop of its maiden line of ReflectNow gear (the com-pany achieved its $50,000 goal during an Indiegogo

campaign earlier this year and is currently finishing up production), Donohue is staying busy by provid-ing endless opportunities for the community to come together. These have recently included an oceanfront yoga class with local business partners and a free-to-the-public “Breathe Triathlon” consisting of a 3k run, a yoga flow, and a mindfulness meditation. Upcoming fall 2014 events are slated in Los Angeles, Washington, D.C., and New York City.

When asked what inspires him on this path of philan-thropy, Donohue says, “My goal is to make joy our normal state of being. Joy through helping others, joy in remembering to slow down and breathe, and joy in being a part of something bigger.”

Visit www.kevalawear.com and follow Kevala on Instagram (@kevalawear), Twitter (kevalawear), or Facebook (KevalaWear) to stay up-to-date on exciting events, product launches, and for information on part-nering or becoming a Pur Omie.

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http://www.50give.com

http://www.kevalawear.com

http://yogabehindbars.org

http://sisterscamelot.org

http://www.wellnessintheschools.org

http://www.kevalawear.com

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As many of us have experienced firsthand, yoga can be a powerful path of personal transformation and accountability. At its root, the word means ‘union’ - of mind, body and spirit. The practice of yoga is one that asks us to know ourselves and engage in a process of self-reflection and self-awareness every time we step on the mat.

Off the Mat, Into the World (OTM) is the leading organization working in the yoga community to train, empower and seed conscious activists around the world. OTM helps individuals take the path of yoga “off the mat and into the world,” expanding the sphere of change outward to local and global communities. We do this by facilitating personal empowerment through leader-ship trainings, fostering community collaboration, and supporting local and global service projects.

After eight years of bridging yoga and activism, OTM is rolling out a brand new series of leadership courses to focus on topics such as social justice, cultural competen-cy, project activation and personal development. We’re committed to making our trainings more convenient, affordable and adaptable to the many hard-working, committed leaders in the field through both in-person and online training modules, conference calls and small circles of change. We are also deeply committed to all of our trainings being done within a justice framework that addresses cultural and institutionalized dynamics of power and oppression.

In addition, the Global Seva Challenge is OTM’s call to action for leaders within the yoga community to

raise awareness and funds for important international causes. The Global Seva Challenge 2015 will provide support to women facing Female Genital Mutilation (FGM) and Early Childhood Marriage (ECM) in Kenya, while raising awareness about violence against women worldwide. In October 2015, participants who raise $5,000 in charitable donations for our partners will be invited to join OTM on a powerful journey to Kenya where they will spend two weeks working directly with the organizations their funds have helped to support.

OTM uses the tools of yoga to inspire conscious activism and ignite grassroots and global change. As the popularity of yoga increases and our community of leaders grows, we are faced with an incredible oppor-tunity to not just be the change, but change the world. Will you join us?

More information: www.offthematintotheworld.orgQuestions: [email protected]

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In 2011, I began to truly see what mattered most. I discovered that I wanted to help people, and not just people but kids who were just like me. My story in a nutshell is that I used to be an orphan baby in Korea. I was adopted at a small age and am blessed to have become a part of a very loving and special family. In 2011, I traveled to Haiti on a volunteer trip with the organization, Off the Mat Into the World. We spent time at several orphanages, and that is when time stood still for me. My mind was frozen. I had realized that was me. There were teenagers who grew up in the orphanages and I was faced with this huge realization that I could have grown up in an orphanage, too.

This was the turning point at which The One Love Movement was created, a non-profit organization whose Mission is to inspire One Love across the globe & create one community that gives back through action, while raising money and awareness for un-der-privileged youth.

We’ve done humanitarian work in Haiti, Cambodia, and Thailand. Our next stop this fall is India, where we will volunteer with schools and organizations that sup-port street and human-trafficked youth by implementing

a yoga program for them. Startling facts include: The average age of a human-trafficked person is 14 years old. There are 29 million slaves in the world, and 14 million of them are in India.

As we branch into 2015, our projects will continue to focus on under-privileged communities, specifically trafficked youth. We will bring light to trafficking that is happening locally here in Southern California as well. While The One Love Movement expands globally, we always want to stay present to our local community as well. It’s so easy to think you have to travel across the world to help, but there is so much happening right in our own backyard.

For more info on The One Love Movement, check out our website and social media platforms.

Kim BaumanFounder, The 10 Minute YogiCreator, The One Love Movementwww.jointheonelovemovement.comInstagram: @theonelovemovementFacebook: The One Love Movement

The One Love Movement

Giving Back COMMunITY

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COMMunITY Giving Back

By Yoga Bridge Instructor, Billie Jo Neubauer

A group of cancer survivors meets each week in a conference room to practice yoga.

Amidst A/V equipment, podiums and chairs, some very dedicated yogis carve out space and time for their practice including new yogis, injured yogis, yogis dealing with the after-effects of chemo including the hearing loss, weakened bones, and scar tissue from reconstructive surgery.

However, when I arrive to co-teach the class, a con-ference room is not what I encounter. I am entering a private sanctuary of unassuming beauty.

All the puzzle pieces assemble for me. Yoga doesn’t save us from tears or protect us with any superpowers. As far as I know, grief-proof vests aren’t included with a yoga mat purchase. But just like the lotus flower, I know the sun shines above me. I know we all have our roots in the muck somewhere.

I know beauty comes from the most unexpected places. In this humble yoga room, there is no pity. And there sure as heck aren’t any excuses. There is, however, a lot of laughter and love and beauty.

My life will forever be changed. My teaching has changed in a deeply spiritual & unexplainable way. I sincerely thank God for that. As a yoga teacher, I am reminded these are precious lives that I hold in my hands.

As the popularity of this ancient practice continues to explode, we know yoga is so much more than flexibility of the asana and stillness of the spirit. It’s about healing, empowering and connection. The Miami based national non-profit, Yoga Gangsters are spreading this message across the country with active programs in 12 states, and reaching just over 8500 kids, since 2010!

Yoga Gangsters (YG) mission is to empower youth by addressing the symptoms of trauma using the practice of yoga. YG delivers free yoga programs to youth in crisis in homeless shelters, foster homes, jails, inner-city schools, rehabs and other nonprofits. Yoga Gangsters trauma in-formed volunteers use an urban flavored yoga practice as a tool to teach self awareness, self-respect and self-control.

Why yoga? What we know to be true about the prac-tice of yoga is it helps release energy trapped within our bodies. That’s why it feels so good for many of us. What we start to notice is our communication becomes clearer and slower, our reactivity is less intense and we begin to make healthier choices and “tune in” to what our bodies are conveying to us. How can we NOT share these tools with youth, especially, youth in crisis? The life skills yoga can bring is immeasurable and can create resources for youth in moments of challenge in their days. We know yoga creates new thought patterns, new behaviors and possibly new ideas that would not have been previously imagined. We see the transformation week after week. We

know this work to be vitally important as youth grow up in a disconnected society. Yoga helps us create connection with youth. We provide moments of real joy, calm and messages of empowerment all while playing with asana, gently sharing the teachings in an unobtrusive way.

“The lives of many of our kids and youth are touched by a combination of poverty, violence, neglect, substance abuse, disinterested teachers and school administrators. When an organization like Yoga Gangsters comes in and leads kids through asanas and meditations with the spirit of joy and positivity it inspires growth in ways that the kids have never before experienced. And Yoga Gangsters have opened up interest in yoga”, says Laurie Kahn, Branches South Miami Program Manager.

Yoga Gangsters Programs are continuing to pop up all over the country and are supported solely by the generosity of the yoga community and like-minded supporters. Yoga Gangsters has always been funded by the heart and good will of community, with no grant dollars, foundation dollars or endowments. This speaks volumes as to the mission and respect of the organization. We need your continued support and sharing of our mission. Donations can be accepted at our website: www.yogagangsters.org.

To become a trauma informed YG volunteer, check out the site for the next training in your area and look for local fundraising events to support the continued efforts of this empowering movement.

Yoga Bridge

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ADhDattention deficit hyperactivity disorder (aDHD) is one of the most commonly diagnosed childhood disor-

ders. It is characterized by inattention, as well as poor impulse control, decreased self-inhibitory capacity,

motor over activity, and motor restlessness. Children with aDHD in todays culture tend to struggle academ-

ically and socially. the disorder can continue into adolescence and adulthood causing frustration with simple everyday tasks. Here is an overview of aDHD

from the perspective of ayurveda.

AyurvedicApproach for

BY Meenakshi GuPta

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Types of ADhDADHD is classified into three subtypes:• Predominantly Hyperactive-Impulsive Type. Behav-

ior is marked by hyperactivity and impulsivity, but not inattentiveness.

• Predominantly Inattentive Type. Behavior marked by inattentiveness, but not hyperactivity and impulsivity.

• Combination Type. A combination of hyperactivity/impulsivity and inattentive symptoms. This is the most common type of ADHD.

Childhood ADhD Symptoms of ADHD usually become apparent at a young age. According to the American Academy of Pediatrics, ADHD symptoms can first surface in chil-dren as young as age four.

ADHD is sometimes described as impairing the “ex-ecutive functions” of the brain, refering to the cognitive abilities necessary to plan, organize, and carry out day to day tasks. Executive function deficits can cause the following problems:• Difficultyretainingshort-termmemory.• Impairedorganizationandplanningskills.• Difficultyinestablishingandusinggoalstoguidebe-

havior, such as selecting strategies and monitoring tasks.• Challengeswithemotionsbecomingoverwhelming.• Lackofefficiencywhenshiftingfromonemental

activity to another.

Adult ADhDADHD is a chronic condition that begins in childhood and often persists into adulthood. Adult ADHD is a continuation of childhood ADHD symptoms.

Accompanying Mental Health Disorders. About 20% of adults with ADHD also experience depres-sion or bipolar disorder. Up to 50% also experience anxiety. Bipolar disorder plus ADHD can be very difficult to differentiate from ADHD in adults, as well as in children.

Accompanying Learning Disorders. About 20% of adults with ADHD have learning disorders, like dyslexia and auditory processing challenges.

CausesBrain StructureResearch using advanced imaging techniques shows there is a difference in the size of certain parts of the brain in children with ADHD compared to children who do not have ADHD. The areas showing change include the prefrontal cortex, the caudate nucleus, the globus pallidus, and the cerebellum.

Brain ChemicalsAbnormal activity of certain brain chemicals in the prefrontal cortex may contribute to ADHD. Dopamine and norepinephrine are neurotransmitters (chemical messengers in the brain) that affect both mental and

AYurvEDA Ayurvedic Approach for ADHD

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emotional functioning. They also play a role in the “reward response.” This response occurs when a person experiences pleasure in response to certain stimuli (such as food or love.) Studies suggest that increased levels of the brain chemicals glutamate, glutamine, and GABA (collectively called Glx) interact with the pathways that transport dopamine and norepinephrine.

Genetic FactorsGenetic factors are also said to play a role in ADHD. The relatives of ADHD children (both boys and girls) have much higher rates of ADHD, antisocial behavior, mood disorders, anxiety, and substance abuse disorders than the families of non-ADHD children.

ADhD in Ayurveda In Ayurveda neither this disease nor the symptoms of ADHD are described, but some references the char-acteristics are discussed under in vata prakriti, Anav-asthita Chittatva Manovibhrama, Buddhivibhrama, Smritivibhrama, Sheelavibhrama, Cheshtavibrama, and Acharavibhrama. According to Ayurveda, ADHD occurs due to vibhransh (absence) of dhee (rational thinking), dhriti (steadiness of the mind), and smriti (memory) which causes ayoga of kala, karma (abnormality and abnormal conduct) resulting into asatmendriyartha samyoga (improper contact of the senses with their objectives) and gives rise to inat-tention, hyperactivity and impulsivity.1 To understand the etiology of ADHD in Ayurveda, it’s important to understand the two subdoshas involved in mem-ory. These are Prana Vata, which governs the brain, sensory perception, and the mind; Sadhaka Pitta, which governs the emotions and their effect on the functions of the heart.

Prana vata Imbalance Restlessness, drifting mind, stammering, nervousness and dyslexia may all result from a disturbance of Pra-na vayu, the form of vata responsible for all higher cerebral functions.

According to Ayurveda, this condition may be he-reditary, congenital, or acquired. Hereditary prana vayu disorder occurs when one or both parents are severely vata-aggrevated, and this vata aggravation is transmitted within the sperm or ovum. Congenital prana vayu disturbance results from vata provoking intra-uterine conditions; for example, if the mother experences anxiety, or if she is smoking or drinking during the pregnancy.

Acquired Prana Vayu disorders of childhood may result from any factor that provokes vata. Since vata is light, dry and mobile, any excess of vata may re-sult in hyperactivity and hyper mobility on the part of the child.

In our society, children are exposed to numerous such factors. Consumption of stimulants such as sugar and artificial ingredients can aggravate vata. Exposure to unsettling images on television is an important factor in this imbalance, as well as the emotional climate within the home.

Sadhak Pitta DisorderA disorder of the Sadhak Pitta, accountable for under-standing, comprehension, attention, and concentration, can result in symptoms which may be diagnosed as hyperactivity or ADD. The child has incredible energy. Once again, pitta disorder may be hereditary, con-genital, or acquired. In treating ADHD, Ayurveda approaches the symptoms and the underlying causes by working with many treatments, including diet and lifestyle changes and specific herbs that improve cogni-tive function. Ayurveda looks at each individual case, and does not prescribe one treatment, nor does it view any one protocol to be appropriate for any one person. Everyone has a unique make up of doshic qualities, with varying degrees of elemental make up.

1 Charaka Samhita (1999) edited by Tripathi BN Hindi commen-tary Vidyotini; Sharira sthana, (vol. 1) Chaukhambha Surabharati Prakashan, Varanasi, India; Verse No. 1/136.

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DietFor all types of learning imbalances, Ayurveda recom-mends fresh, organic, and seasonal foods.• Eat fresh,pure foods.Stayaway fromfrozen,

pre-packaged foods, and any foods with chemi-cals, pesticides or additives. The purer the foods you eat, the more nutrients you absorb. Replace sugar-filled, processed foods with whole grains: bread, quinoa, rice, amaranth, whole wheat pasta, etc. Feeding kids warm, nourishing meals such as hot cereals, stewed fruit, vegetable soups, and kicharee provides them with nutrients that are easy to digest. Introduce small pinches of digestive spices like cumin, coriander, fennel, cinnamon, and turmeric to clear toxins.

• Roots,squashes,pumpkins,zucchini,andokra,aremore grounding vegetables than raw leafy vegetables. Replace cold fruit juices with fresh fruits.

• Certainfooditemsarethoughttobeverygoodformemory and concentration, particularly for children in their growing age. Nuts rich in essential fatty acids are an important food item. Almonds are known for improving learning and memory. Walnuts are rich in omega-3 fatty acids that are reported to have beneficial effects on brain function. Walnuts also contain a number of potentially neuroprotective compounds like vitamin E, folate, melatonin, and several antioxidative polyphenols.

• Warmfoodswillmakethemfeelgroundedmorethan cold refrigerated foods. Ayurveda recog-nizes the nurturing, ojas producing qualities of milk. Raw, non-homogenized, organic, whole milk cooked with spices like cardamom, ginger, cinnamon, nutmeg, saffron, natural date sugar, and a dab of ghee is easily digested. One cup before bedtime balances emotions and induces sound sleep.

lifestyleTo reverse the cause of ADHD, a lifestyle that is first and foremost regular must be experienced. • Developregularityofeatingpatterns,andavoid

anything that disrupts or overstimulates the sens-es. Steady routines stabilize Vata and negate the ill effects that irregularity causes. Individuals with ADHD also should limit activities like TV, internet, and travel. Eat meals at the dining table rather than in front of the TV. Stimulation while eating can disturb digestion and assimilation.

• GetYourZzzzs.InAyurveda,nidra (sleep) has been described as one of the three pillars of life. Sleep is considered responsible for proper cognitive devel-opment, learning, and memory. Sleep deprivation affects memory and learning because of disturbances in memory stabilization and consolidation. Scien-tists from the Department of Psychiatry at Harvard Medical School and Beth Israel-Deaconess Medical Center conducted a study linking sleep deprivation and impairment of cognitive functions.

• Inadditiontoagoodnightsrest,adailymassagewith warm sesame oil from head to toe is also rec-ommended. Leave the oil on for 20-30 minutes and follow with a warm bath.

• Shirodharaisamethodofpouringastreamofcow’smilk over above the forehead for 45 minutes. It is very effective to control inattention & hyperactive behavior due to calming effect on mind

• Nasyamismedicatedoiladministeredintosinusesthrough the nose. Nasyam medicated with herbs that ground Vata and clear the mind will be very helpful in the treatment of Vata symptoms as-sociated with ADHD. Application of 2-3 drops of warm sesame or Bramhi oil in each nostril is very beneficial.

• ManaShuddiismentalcleansing.Thiscanbeattainedby fasting from one or more of the senses. You rest your senses by withdrawing from hearing, seeing, touch, tastes, and smell, which rests the nervous sys-tem and also cleanse the mind. Both of these practices help increase the stability of the mind. According to The Ayurvedic Encyclopedia, the yoga posture Shav-asana, or corpse pose, is a good way to practice this.

AYurvEDA Ayurvedic Approach for ADHD

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herbsBesides diet and daily routine, The Ayurvedic samhitas de-scribes several herbs for enhancing memory performance. • Brahmi (Bacopa Monniera) is important Medhya

Rasayana. A study in the Journal of Ethnopharma-cology shows that Brahmi improved acquisition, retention and delayed extinction of newly acquired behavior in rats.2, 3

• Mandookparni (Centella asiatica) Modern research published in the Journal of Psychiatry shows that this herb produced a significant increase in the mental abilities of 30 mentally disabled children.4

• Shankhapushpi (Convolvulus pluricaulis) is con-sidered one of the best medhya drugs in Ayurveda. Experiments show that C. pluricaulis extract regulates memory, improves learning behavior and memory enhancement activity.

• Jatamansi (Nardostachys jatamansi) is widely ac-

claimed in Ayurveda for its neuroprotective activities. Recent research shows that N. jatamansi ethanolic extract significantly improves learning and memory. There are several other herbs like Vacha (Acorus

calamus), Ashwagandha (Withania somnifera) Mad-huyasti (Glycyrrhiza glabra) which improve learning behavior & memory enhancement activity.

The latest evidence and research concerning ADHD and hyperactivity shows that this is not a disease, but a disorder that reflects our state of food, relations, and environmental influences. The best natural option for ADHD is to adopt a “vata energy-pacifying lifestyle.”

2 Singh H. K. and Dhawan B.N., Journal of Ethnopharmacology, Vol. 5, p. 205 (1982).

3 CDRI 08 – a “Bacosides Enriched Standardized Extract of Baco-pa” has been developed by researchers at the CSIR-Central Drug Research Institute (CDRI), Lucknow (http: //www.cdriindia. org/memory_plus.htm). CDRI 08 has been shown to benefit children with Attention Defecit Hyperactive Disorder (ADHD).

4 Appa Rao, et al, Indian Journal of Psychiatry, Vol. 19 p. 54-59 (1977).

Authormeenakshi Gupta is an accomplished ayurvedic practitioner, with a masters of Doctor in ayurveda, (classically trained in India) with more than 17 years of experience practicing and teaching ayurveda worldwide. meenaksi specializes in Life Style man-agement, treating aDHD and Parkinson, as well as skin disorders such as chronic eczema, and hives. She also specializes in stress, anxiety depression, Insomnia and Bio-cleansing modalities. You may reach meenakshi at [email protected].

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Featured Yogi#inspiredYDM

Yoga Digest, along with Lululemon, Spiritual Gangster, Peter Banir clothing and our YD Warriors Nick Bez and Lesley Carney, hosted our first Instagram Challenge: #inspiredYDM. Participants were encouraged to strike a pose inspired by our quote of the day.

We selected Lindsey Bankston of apple val-ley, minnesota as our featured #IGYoGI! Lindsey consisistently displayed a balance of grace and determination in all her photos. We were in-spired! Lindsey began practicing yoga 4 years ago. Initially, she only attended class about once a week, now she practices up to 4 times a week. Her classes at the time were pretty basic, so she started looking up yoga on Instagram to become more familiar with the different postures. It wasn’t long after that she started doing various Instra-gram challenges. Lindsey became more motivated

to try new things by participating in the challenges, She has done 8 so far.

Lindsey is a special education teacher at a His-panic charter school. She also serves as a mentor for Bolder options run by former NFL player Darrell thompson. the organization focuses on bringing health, wellness and active living to inner city kids, many of whom are Lindsey ‘s own students. as a former softball player at University of minnesota she enjoys getting outside and being in nature as much as possible with her family, husband and stepson. this minnesota native says she wants to become a yoga teacher. We wish you the best Lindsey! Thank you for inspiring us! Continue to be an inspiration to all!

You can follow Lindsey on Instagram @maestralindsey

Do one thing a day that scares you

—Eleanor Roosevelt

SOCIAl MEDIA Featured Yogi

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