how sweet is that

Ready to sweeten the pot?  Get a little sassy sweet?

Many of you have been asking lately for details about what I do on a daily basis for nutrition, meditation, chanting, yoga, and skin care, so I thought I’d share my favorites.  Lately I've been into some lovely salmon, sassy sweet potatoes, and some killa' kale chips, loving up my shakes that are saving me in a pinch (I've been traveling with my mini blender), being on it about getting in my Ionix which I'm definitely plays a part in a good brain week, and enjoying a relaxing evening at home with a good, creamy mask!  Most I'm working on staying in the present moment as I've been a little dreamy about our Costa Rica retreat.  We leave April 8!  www.radianthealthretreats.com  Still a few spots left.  If you find yourself dreaming with me, let's make it a reality!

Here’s a typical day for me.  Please feel free to email me at grow@liveyoganow.com if you have any questions.

First Thing in the Morning

8 oz water

1 ½ oz Cleanse for Life Drink (to cleanse impurities and toxins)

1 scoop FiberPro (cleanses the digestive tract with fiber and includes probiotics to restore good bacteria)

1 squirt IsaWater (alkalizing concentrate that neutralizes free radicals)

USANA Nutritionals My HealthPak (“Mathlete” Pak for Joints, Athletic Performance, Brain/Vision Health):

Mega Antioxidant – 2

• High-potency formula with a full spectrum of vitamins, antioxidants, and co-factors needed for long-term optimal health and protection from oxidative stress.
• Provides optimal, balanced amounts of the essential vitamins and co-factors to support a robust and vigorous metabolism.
• Laboratory tested for guaranteed quality. Meets U.S.P. specifications for potency, uniformity, and disintegration, as appropriate.

Chelated Mineral – 2

• Most people don't consume the amount of minerals necessary for optimal health from their diet. Minerals act as essential co-factors for vitamins and help catalyze many biological processes.
• Supplies a broad spectrum of essential minerals.
• Provides a balanced formula of safe and effective doses of minerals in highly bioavailable forms.

BiOmega (plus one - love this!)

• Supports healthy blood pressure and cholesterol levels.
• Double molecular distillation process ensures the highest quality and removes mercury, PCBs, pesticides, and other heavy metals.  
• Helps support cardiovascular health, joint health, and proper neural growth and development.

Procosa II

• High-potency glucosamine sulfate formula with turmeric designed to promote optimal joint health and full joint mobility.
• Supports healthy cartilage and collagen, helping to lubricate the joint.

Proflavanol C 100

• Powerful combination of Grapeseed Extract and Poly C is one of the strongest antioxidants on the market.
• Flushes your system of toxins, counteracts free radicals, builds your immune system and is an anti-inflammatory (great for allergies, asthma, etc.).

Gingko PS

• Combines standardized, high-potency Ginkgo biloba extract and phosphatidylserine for healthy mental and cognitive function.
• Acts as a vasodilator to improve blood circulation in the brain.
• Contains phosphatidylserine (PS), which is clinically proven to reduce age-related short-term memory loss.

Plus two extra BiOmega

Apple Cider Vinegar Tea:

1 tbsp Braggs Apple Cider Vinegar

• Vinegar can do everything from relieving muscle pain from exercise, balancing pH levels, soothing sore throats, and normalizing weight and helping to maintain levels of cholesterol already in the normal range.
• The "Bragg Healthy Cocktail" is designed to flush out wastes that are clogging the organs of elimination, the bowels, lungs, skin, and the kidneys.
• Increases energy, soft skin, and decreases muscle and joint aches from exercise.

1 squirt honey/agave nectar/maple syrup/stevia

Optional:  a pinch of turmeric

1 cup warm water

Kundalini Prosperity Meditation

Adi Mantra:  Ong Namo Guru Dev Namo (3x)

Har – 3 or 11 minutes

Sat Nam (3x) (meaning:  truth is my identity)

108 OM SHRIM MAHA LAKSHMIYEI SWAHA (using Jade Mala)

The syllable "OM" is commonly voiced as a prefix to mantras of all kinds because it is the seed sound for the sixth chakra, where masculine and feminine energies meet at the center of the brow.

SHRIM is the seed sound for the principle of abundance.  Repetition of the SHRIM mantra gives one the ability to attract and maintain abundance.

MAHA means "great," in context denoting both quantity and quality.  When we speak of the quality of abundance here, we are referring to its harmony with divine law.

LAKSHMI in Sanskrit means the energy of abundance.  Abundance is usually thought of as simple prosperity.

 SWAHA, again a principle of abundance, can be verbalized to immediately help the chakras begin processing new levels of energy. 

Silent Meditation

10-30 minutes

Breakfast

IsaLean Shake – Vanilla – 1 ½ scoops

• Contains 23 grams (2 scoops) high-quality undenatured (processed at a maximum of 78 degrees leaving nutrients and enzymes intact) whey and casein protein from New Zealand that exceed USDA organic standards from cows that are not treated with hormones or antibiotics and are milked in season.
• Has low lactose levels for easier digestion and have added enzymes that break down carbohydrates, proteins and fats to maximize the absorption of key nutrients.
• Contains only natural ingredients with no hydrogenated oils, fillers, artificial flavors, or high fructose corn syrup.
• All ingredients thoroughly inspected to test potency, amino acid profile, presence of microbial, pesticide and heavy metals before they’re used for manufacturing.
• Contains Ionic Alfalfa - proprietary blend of supercharged rare Earth minerals to keep the bodyrunning at peak performance.

IsaPro Whey Protein – 1 scoop

• Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies.
• Contains a superior amino acid profile for optimum health and wellness.
• More studies are revealing how important protein is for satiety, as well as muscle growth and maintenance. It was found that individuals who add leucine-rich protein, like whey protein, to their diet have more lean muscle tissue and lose more body fat. Protein is also vital to overcoming weight-loss plateaus.
• The whey in IsaPro works as an antioxidant to support the body’s immune system.

1 oz Ionix Supreme (for energy, neutralize the effects of stress and power performance)

1 tbs ground flax seed

1 tsp organic extra virgin coconut oil

• The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.
• The benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

1 tsp organic blackstrap molasses

• In addition to providing quickly assimilated carbohydrates, blackstrap molasses can increase your energy by helping to replenish your iron stores.  Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.
• Blackstrap molasses is a very good source of calcium. Calcium, one of the most important minerals in the body, is involved in a variety of physiological activities essential to life, including the ability of the heart and other muscles to contract, blood clotting, the conduction of nerve impulses to and from the brain, regulation of enzyme activity, and cell membrane function. Calcium is needed to form and maintain strong bones and teeth during youth and adolescence, and to help prevent the loss of bone that can occur during menopause and as a result of rheumatoid arthritis. Calcium binds to and removes toxins from the colon, thus reducing the risk of colon cancer, and because it is involved in nerve conduction, may help prevent migraine attacks.

Yoga

Yin Yoga 45 minutes to 1 hour (CoreRestore at CorePower Yoga or Yin Yoga at CAC or Sarah Powers Insight Yoga DVD) once a week

Yoga (CorePower vinyasa yoga, Anusara, Ashtanga, Hot/Hot Power Fusion Yoga, Iyengar, you name it!)

Other Workouts

Hike, Weights, Swim, Spin/Barre

Favorite Pre-Workout Snack (protein gets to cells within about 45 minutes to promote lean muscle building)

IsaLean Shake – Vanilla – 1 ½ scoops

IsaPro Whey Protein – 1 scoop

1 oz Ionix Supreme

1 scoop IsaGreens

1 scoop Orange Want More Energy

10 oz ice and water (about four ice cubes)

Other Snacks

• Almonds
• Justins Nut Butter/Apple or Berries
• Kaia Foods – Sprouted Sunflower Seeds (Cocoa Mole or Sweet Curry)
• IsaLean Bars (Chocolate Cream Crisp)

Favorite Dinner

Sauteed Salmon

• Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. Fish contain a type of essential fatty acid called the omega-3 fatty acids. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish.
• In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega-3 content, but also because of its great ratio of omega-3s to omega-6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats. Each of these features in the fat composition of salmon helps reduce risk of unwanted inflammation and help maintain the integrity of our immune and circulatory systems.
• In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.

Sweet Potato Mashers (puree blend two sweet potatoes with half cup coconut milk and salt and pumpkin pie spice to taste)

• In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables.
• Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction is important not only for individuals at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons wanting to reduce the potential risk posed by heavy metal residues (like mercury or cadmium or arsenic) in their diet.
• Storage proteins in sweet potato also have important antioxidant properties. These storage proteins-called sporamins-get produced by sweet potato plants whenever the plants are subjected to physical damage. Their ability to help the plants heal from this damage is significantly related to their role as antioxidants. Especially when sweet potato is being digested inside of our gastrointestinal tract, we may get some of these same antioxidant benefits.
• Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits. In the case of inflammation, scientists understand even more about the amazing properties of this tuber. In animal studies, activation of nuclear factor-kappa B (NF-κB); activation of inducible nitric oxide synthase (iNOS), and cyclooxygenase-2 (COX-2); and formation of malondialdehyde (MDA) have all be shown to get reduced following consumption of either sweet potato or its color-containing extracts. Since each of these events can play a key role in the development of unwanted inflammation, their reduction by sweet potato phytonutrients marks a clear role for this food in inflammation-related health problems. In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body.
• What's equally fascinating about color-related sweet potato phytonutrients is their impact on fibrinogen. Fibrinogen is one of the key glycoproteins in the body that is required for successful blood clotting. With the help of a coagulation factor called thrombin, fibronogen gets converted into fibrin during the blood clotting process. Balanced amounts of fibrinogen, thrombin and fibrin are a key part of the body's health and its ability to close off wounds and stop loss of blood. However, excess amounts of these clotting-related molecules may sometimes pose a health risk. For example, excess presence of fibrinogen and fibrin can trigger unwanted secretion of pro-inflammatory molecules (including cytokines and chemokines). In animal studies, too much fibrin in the central nervous system has been associated with breakdown of the myelin sheath that surrounds the nerves and allows them to conduct electrical signals properly. If fibrin excess can trigger unwanted inflammation in nerve tissue and increase breakdown of the myelin wrapping the nerve cells (a process that is usually referred to as demyelination), health problems like multiple sclerosis (in which there is breakdown of the myelin nerve sheath) may be lessened through reduction of excess fibrinogen and/or fibrin. In preliminary animal studies, intake of sweet potato color extracts have been shown to accomplish exactly those results: reduction of inflammation, and simultaneous reduction of fibronogen levels.
• What's fascinating about sweet potatoes is their ability to actually improve blood sugar regulation-even in persons with type 2 diabetes. While sweet potatoes do contain a valuable amount of dietary fiber (just over 3 grams per medium sweet potato) and if boiled or steamed can carry a very reasonable glycemic index (GI) rating of approximately 50, it may not be either of these factors that explains their unusual blood sugar regulating benefits. Recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. Persons with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin, and persons with healthier insulin metabolism tend to have higher levels. While more research on much larger groups of individuals to further evaluate and confirm these blood sugar regulating benefits, this area of health research is an especially exciting one for anyone who loves sweet potatoes.

Kale Chips (kale, coconut oil, celtic sea salt)

• Kale is an exceptional source of chlorophyll, amino acids, calcium, iron, and Vitamin A and is incredibly abundant in Vitamins and minerals.

USANA Nutritionals My HealthPak (“Mathlete” Pak for Joints, Athletic Performance, Brain/Vision Health):

Mega Antioxidant – 2

Chelated Mineral – 2

BiOmega

Hepasil II Bi-Layer

• Uses the benefits of milk-thistle extract to help stimulate enzymes in the liver.
• Various antioxidants like green-tea extract, Olivol®, and turmeric protect against oxidative stress.
• Contains advanced doses of other helpful ingredients like alpha-lipoic acid to further support the liver.

CoQuinone 30

• Promotes a strong and healthy cardiovascular system.
• Supports energy metabolism in muscles.

Visionex DS

• A unique and comprehensive formulation of ingredients to maintain good eye health.
• Guaranteed levels of lutein and zeaxanthin, important antioxidant components of the macula of the eye.
• Includes vitamin C, bilberry extract, and zinc for additional support of healthy eyes.

Skin Care

The skin is the last organ to receive nutrients from the body and often the first to show signs of nutritional deficiency. Proper nutrition and a well-balanced diet are key factors for overall health and beauty. Three habits to beautiful skin include:

Consuming the right amount of vitamins, minerals, and fatty acids – this will ensure that your body and complexion maintain a healthy, youthful appearance.

Eating foods that are high in antioxidants – antioxidants help fight the visible signs of aging and are excellent defenders against scavenging free radicals.

Drinking plenty of water

My Favorite - USANA Sense Beauty Regimen for Skin

• Uses patented Self-Preserving Technology and contains no added chemical preservatives—meaning they stay fresh naturally.  Paraben-free.
• Contains antioxidant complexes in every product using ingredients proven to revitalize skin cells, leaving skin looking younger and more radiant.
• Properly nourishes and hydrate the skin’s cells.
• Designed to be a comprehensive approach to skin and hair care that takes into account the nutritional needs of both the skin and body.
• Detoxifies.  A Cleanse for the skin.

Step 1: Cleanse - Gentle Daily Cleanser - Washes away surface dirt and impurities without drying  skin.

Step 2: (3x per week) Rice Bran Polisher - Gently exfoliates dead surface cells from the skin for a glowing complexion.

Step 3: (3x per week) Nutritious Crème Masque - Detoxifies pores while infusing skin with nutrient-rich hydration for a softer, firmer appearance.

Step 2: Tone - Hydrating Toner - Removes lingering impurities, balances skin's pH levels, and helps soothe the effects of environmental exposure.

Step 3: Eye Nourisher - Diminishes the appearance of fine lines and wrinkles around the delicate eye area, while reducing the look of dark circles.

Step 4:  Perfecting Essence - Gently brightens and retexturizes the skin's appearance, leaving it visibly radiant and smooth.

Step 5:  Replenish - Daytime Protective Emulsion (A.M.); Night Renewal Crème (P.M.) - Replenishes skin's moisture levels and diminishes the appearance of aging.

Before Bed:

Mineral Water with 1 oz Ionix Supreme (to bring down cortisol levels and support restful sleep)

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