Then I got laid off from my day job and my schedule went from externally frantic and impacted to internally frantic and wide open. I used some of my freed up time and energy to set new fitness goals, develop more targeted workouts and explore aspects of the gym I had previously ignored, including the sauna. One day after riding the bike and working the heck out of my lower body, instead of heading straight for the showers I detoured into the sauna. I put down my towel, laid myself out and waited for something to happen.

At first it felt odd to be lying down and doing nothing at the gym, usually such a physically busy place. I stared up at the criss-crossed boards that made up the ceiling and tried to relax. After a moment, I could feel the heat beginning to penetrate my body, causing my skin to tingle and flush. I could feel the heat like a persistent lover determinedly making its way inward, working its way toward my tired muscles. I became hyper aware of the feel of my skin and the interesting feeling of my body interacting with the hotness. Another woman was having her own sauna experience on a bench across from me, but we did not speak. The heat and quiet wrapped themselves around me and I closed my eyes.

In this busy, fast paced world who doesn’t appreciate a little help to enter into a calmer state of mind? The sauna can be a meditative shoehorn to ease you into a more relaxed place and like the labyrinth, (see November 9th entry) is another useful tool. There are no reading materials, I PODS, computers or idle chatter in the sauna and we are relieved of the modern stimulates that keep us wired and given a rare opportunity to tune into our physical selves at rest. So often at the gym, and in life, its push!, push!, push! We feel the burn and then do five more reps, come to the point of mild discomfort and then hold the stretch, force out ten more minutes of aching lungs on the treadmill. No wonder so many people consider the gym a house of horrors.

The sauna does not allow pushing or competing and is great for balancing the more active parts of a workout. Spending time in the sauna can be a great transition from the charged effort of a workout to a more mellow post workout state of being. The process is cleansing for the entire body and a great relaxation technique.

On my way home that first day I experienced a warm, full-body glow. My skin seemed to be breathing on its own and I felt light from the inside out. Ahhh…the relaxers high! I am now a dedicated sauna convert and it has become my reward at the end of every workout.

The sauna is a five to ten minute gift of mental and physical health that you can easily give yourself. Don’t wait until you’re old, well married or unemployed to reap the rewards that the sauna has to offer. You could be a few minutes away from heaven in your own body.

I had my first labyrinth experience on a breezy afternoon in San Francisco’s Duboce Park, making sure I was nice and pre-stressed by illegally parking to get there. Labyrinths have been used as a meditative tool by many cultures including Celtic, Mayan, Greek and Native American since prehistoric times. I already felt more connected to humankind as I thought about the mega stresses that people were dealing with thousands of years ago and was impressed that such varied cultures had caught onto this practice.

Labyrinths are often confused with mazes, but there are a couple of key differences. A labyrinth has only one winding path, you can’t get lost (physically anyway) and there are no minotaurs waiting to eat you. Also, labyrinths are flat and the path is never concealed. They can be made of almost any material but the most common are stone, masonry, tile or canvas. The labyrinth at Duboce Park is sandblasted into the concrete and includes a table-top finger labyrinth for the vision impaired. The typical practice is to walk from the outside to the center, pause for contemplation and then retrace the path back to the beginning.

The labyrinth adds some action to the quiet and focus of meditation and asks you to observe yourself on the journey. There are lots of different ways to approach the process of walking a labyrinth, from focusing on your breath, the feel of your feet (bare or not) on the path, your God or something else in your life that needs attention. You can see the labyrinth as a metaphor for the many journeys of life and also as adding some helpful structure to your meditative practice.

After my walk I felt calmer, more connected to my own body and more in the moment. I wonder what that the labyrinth has in store for you?

All stressed out with no where to go? To find a labyrinth near you visit the world wide labyrinth location.

http://wwll.veriditas.labyrinthsociety.org/

More information on walking Meditation (no labyrinth required)

www.wildmind.org/walking/introduction.com

Online labyrinth tool (no walking required)

http://www.gracecathedral.org/labyrinth/interactions/index.shtml#

Except for beets!

I discovered this aberration when I spilled a bowl of cooked, cubed beets onto the kitchen floor. Smurf went to town on those beety beets, risking decapitation from the refrigerator door without a second thought. I was surprised and intrigued as I had never seen her eat anything that didn’t have, or come from, something with a face. Was it the blood red color, reminiscent of raw meat that brought her on or the nutty, perhaps vaguely meaty taste of the root itself? Due to the language barrier, we may never know.

What we do know is that even though beets are not as famous as some other rooty vegetables, such as carrots and potatoes, their unique coloration makes them a nutritional treasure trove. Beet roots are rich in a plethora of nutrients including folic acid, potassium, calcium, Vitamin C and Vitamin A. Their telltale redness is an active ingredient that is thought by many nutritionists and natural health practitioners to thwart tumor growth, heal the liver and detoxify blood.

If your first experience with beets involved the pickled or candied varieties then you may be suffering from Post Traumatic Abused Vegetable Syndrome or PTAVS. Chances are you are hesitant to try them again and I understand your pain. I too thought of beets as foul red pickles, used for garnish and torturing children. I truly hope that you will give them another chance and discover their tastiness for yourself.

The versatile fresh beet root can be eaten raw, boiled, steamed, roasted (my favorite), or sautéed. They are great on salads and can be used as a meat substitute on sandwiches or burgers. Their peak season is June through October, but because they store well they can be found year round. If you decide to boil you beets, cook them with the skins on to minimize their magical nutrients leaching out into the water.

I beet-seech you to expand your vegetable horizons and give beets a try! If you hate them, you can always feed them to your cat.

Yoga is not supposed to be a competitive sport (though I have heard of yoga competitions).  If only taking off my westernized, capitalistic view point was as easy as taking off my shoes and socks at the studio door. I bring my perspective with me and it causes me to suffer and because they keep reminding you to be in the present moment, I am much more aware of this suffering then I would usually be. From my vantage, most of the people in my yoga classes are “better” then me. They are more flexible and more balanced. They can do the poses as shown without the support of the three bricks, two blankets, a strap and a crane. I know that I should love and honor my body where it is at, but it is difficult when it appears that the bodies around me are in better places. Sometimes the flexy bodied people make inane comments and then I feel a bit better. “They may be more flexible, but they are a bit idiotic.” It is a small and dark comfort.

I see them in headstands, their bodies taut and balanced, their shoulders limber and strong and I try not to hate them. I resist the childish urge to knock them over like a stack of blocks. I try to distract myself with sexy thoughts of the instructor, something I am an experienced expert at. Sadly even that leads to pain as I realize that a yoga instructor would want to have superhuman, inverted, levitating yoga sex. I probably wouldn’t be up for it and who wants all those yoga blocks in bed anyway?

And then, when I have myself worked up into a respectable tizzy I remember who I should really be comparing myself to; my neurotic family. They are charming folk, all of them, and they can’t help it if they make more money then me, drive nicer cars, vote Republican and only recycle if a hippy stars knowing on their legs. All of them, with the exception of my 2-year old nephew, are stiffer then me. They have superbly tight and knotty hips and hamstrings and practically have to UPS their socks to their feet in the morning. They have more energy blockages then the 405 Freeway at 7:30. My father who has taken up yoga in his 60’s cannot sit in simple cross legged pose without several assistive devices.

When you are dating someone you can look at their parents to see what you might be waking up to in 25 years. In this way I look at the members of my family, particularly the older ones, to see the conditions and maladies that I want desperately to avoid. I’d like to avoid osteoporosis, limited movement, pain and the inability to have a conversation without quoting conservative talk radio. I try to keep my eye (both inner and outer) on this prize as I twist and strain and attempt to transform my body into a flexible, harmonious playground.

I know, I know, I’m not supposed to compare myself to other people, even my own family, but I consider this a stepping stone on the long path to enlightenment. I often dedicate my practice to my older self. The self that I hope will be more enlightened, agile, and active for a very long time to come.

Stretch while you wait. 

This is the perfect solution because it is no coincidence that the faster, prompter (and dare I say superior) partner usually happens to be the tenser partner; both muscularly and in many other ways as well.  I can always use more stretching and I often have a hard time fitting it into my workout schedule. Stretching is a perfect activity to drop into any otherwise unproductive period of time, but its best done in a situation where you don’t mind bending over and sticking your rump in the air (not the line at the bank).

Implement this method and you will get more flexible as your partner gets prettier, everybody will be happy and you will never have to start another night on the town or day at the office with irritation and tight hamstrings.

Thankfully, there are now some more healthful versions of those delicious, anti-nutritious childhood snacks.

I made brown rice crispy treats for my fitness bootcampers recently and they loved them. The crew gobbled them up immediately after a grueling hill workout and I felt pleased to be sending them home to their spouses and children with a decent blood sugar level for once. This version forgoes traditional Rice Crispies for puffed brown rice cereal, eliminating a bucketful of sugar and adding some fiber. The dubious yet heroically sticky marshmallows, which are used to hold it all together in the original recipe, are replaced here with peanut butter and brown rice syrup. The peanut butter is a welcome addition bringing some protein and a touch of savoriness to the mix. With or without the optional chocolate chips these are not as overbearingly sweet as the original version. Kids will still love them and adults will too.

These are ridiculously easy to make and would probably last quite a while in the fridge, but I can almost guarantee you that they won’t. If you live with hungry types I recommend at least doubling the recipe. Keep them cool and they will hold together better, but don’t be afraid to wrap them up and take them on the road. Try them with a tall glass of cold, organic milk and the only snap, crackle and pop you hear will be coming from your mouth, not your bones.

Follow the link below for a tempting photo and an easy to follow recipe:

http://www.danispies.com/archives/dessert/brown_rice_crispy_treats.php

One good way to avoid breakfast skippery is by doing most of the prep work the week before. There is nothing more satisfying then preparing to retire on a Sunday night and stopping by the refrigerator to check on your ready to go breakfast bundles. Having your AM nutrition plans taken care of in advance is one less thing to worry about as the week spirals and jumps and generally makes a mockery of your plans. If only we could pre-brush our teeth!

Another good way to make sure you eat breakfast is to make sure it is delicious. The thought of the treat that awaits you should help get you out of your snug bed in the morning and on your way to world domination.  One thing that always gets me out of bed is a croissant. I love croissants as much as my grandmother wishes I loved Jesus. In my option they are soft, buttery, little crab-shaped slices of heaven. Problem is they have always been made with very refined white floor which isn’t good for blood sugar levels or intestinal happiness. Humankind has recently taken a very large leap forward with the mass production and distribution of whole wheat croissants. I’m quite certain curing cancer will be next, as we are clearly on a roll.

Heather’s Wonderful Breakfast Bundles

What you need:

Aluminum foil

Tupperware container or Ziplock bag

A bag of whole wheat croissants (they have these at Whole Foods and other health oriented grocery stores)

Pre-sliced cheese (low-fat if you are watching your calorie intake)

Thin sliced low-fat turkey, ham or protein of your choice

A couple of tomatoes

What you do:

Slice the croissants in half length-wise. Layer the bottom half with cheese and meat to your specifications. Put the top back on the croissants and wrap them securely in squares of aluminum foil.  Finally slice the tomatoes and put them in the container or bag. Put everything in the fridge and go brush your teeth. You are ready for the week.

Upon waking pre-heat your oven to 375. Fifteen to twenty minutes before you are ready to eat or take your breakie to-go, toss a foil wrapped package inside.  Cooking times will vary depending on thickness of meat and cheese as well as crispiness preferences. When it’s done to your liking unwrap it and add the tomatoes as well as any condiments you might desire. Wrap it back up to travel or if you can’t wait eat that toasty, cheesy, serving of deliciousness right then and there. Who could blame you?

Meal preparation is one great place to shave time off your usual life maintenance regime. The following breakfast idea takes only a couple of minutes to prepare, capitalizes on the summer bounty of fresh anti-oxidizing fruit and is really, really delicious. To get that summer feeling I suggest putting it all together while wearing roller blades and a bikini. This is not a low calorie meal, but you have a long and active day ahead of you and you are going to need your energy.

What you need:

A freshly made apple pie (preferably with no sugar added). You can score one of these in the bakery department of any descent market for $12 to $15. For a lower-carb version you can use sugar-free chunky apple sauce.

A big carton of cancer fighting wonder balls (aka blueberries).

Non or low fat milk (dairy, soy or protein source of your choice)

(Makes 4-8 servings)

Cut a wedge of pie. Throw it in a bowl and heat in the microwave for 90 seconds. You can use the oven if you don’t like microwaves. Next dump a pile of blueberries on your pie. You are shooting for a two-blue berries to one bite ratio.  Boost your protein intake with a nice, cold glass of milk. Make your blue berry wrangling easier by eating with a spoon.

Enjoy your bountiful breakfast!

I have recently developed a “stretch and straighten” routine that I do most mornings. The basic format includes two stretches, done back to back and then two items put away. I then repeat the same two stretches; attempting to go a bit deeper the second time around, and then return two more items to their proper places. I do 10 different moves, twice each for a total of 20 stretches and put away at least as many errant objects. I hold each stretch for 15 to 60 seconds.

After the workout my body feels limber and loose and my bedroom looks great, the floor as clear and uncluttered as my mind. This system works best for the type of person who enjoys multi-tasking and who doesn’t feel wrenched when switching between different activities.

Here are a few guidelines for creating your own “stretch and strengthen” routine:

Choose stretches that work more then one muscle group or target flexibility and balance at the same time. This will save you time and keep you challenged. It’s a good idea to take a few yoga classes and borrow some of their moves as most yoga stretches are multi-dimensional. It also helps to choose moves that flow from one to the other. This will make the routine more enjoyable and effective. An example from yoga that illustrates this is a downward dog into a cobra. Pick up a yoga or flexibility book to get lots of ideas and for quick reference.

Be flexible with yourself on the tiding part of the routine. If you accidentally get caught up in doing all the dishes and lose the flow of your stretching just turn off the sink and come back to it. The dishes will wait for you to complete your next two moves. Also, don’t try to do any major housecleaning while you are doing your routine. It’s more about eliminating clutter and creating order and less about sponges and giant bottles of 409.

Put the stretches that you really enjoy at the beginning and end of your routine. You will remember these most and they will keep you coming back. It is also important to choose moves that target the areas that you are tightest. For most people this is the long muscles of their legs (hips, hamstrings, quadriceps and calves) and spine.

My routine:

Warm-up:

Body Lengthening: reaching one arm at a time toward the ceiling.

Mountain Pose

Runner’s calf stretch (up against a wall)

Pick-up 2 items

Hanging shoulder stretch (arms on my dresser)

Forward bending

Pick-up 2 items

Arms overhead side bend

Half-nelson shoulder stretch

Pick-up 2 items

Standing hip stretch (with opposite twist) both sides

Backward bend

Pick up two items

Angry cats (on my bed)

Baby pose (on my bed)

In my quest to loosen the heck up I tried yoga, but could never get into the groove of it. I found it difficult to surrender such large chunks of time to something that didn’t involve a ball or any opportunities for high-fives and beer. The type of people who tend to gravitate to yoga also irritated me and made me feel even more tense. I wanted to wrap their hemp, patchouli smelling yoga mats around their beatific faces and squeeze with all the power of my mighty and stiff muscles. I’m still looking for a beginning yoga class specifically designed for people who hate people who like yoga.

My other strategy was to buy stretching books and leave them by my bed. This hasn’t worked very well either, though I always have something flat to write on in a pinch. One of my pet peeves with stretching manuals is that nobody in them really needs to stretch. Every model pictured is already human taffy and probably would remain more flexible then me for the rest of their days if they never did another downward dog (or “bend and grunt” as I like to call it).

I think learning to incorporate stretching and flexibility into your life is something like quitting smoking, you have to try a bunch of times before you get it right. You also have to do it long enough to get results, which for me include a springy, light feeling that I don’t get with other kinds of workouts. It is also good to know that before I plop my rump down at the computer for the first part of my day that I have taken steps to avoid turning into a human question mark.

Recently I have hit upon a stretching routine that is actually working for me and I want to share it with all my comrades in pre-rigamortis. Stay tuned for “Straight, Supple and Feeling Fine” and sit up straight!