Tag Archives: health

Vegan Baking – Without Dairy or Eggs (W/Bonus Recipe)

Most of us have a sweet tooth, and especially a weakness for baked goods. The problem is for many vegans, it’s tough working baked sweets into our diet, because dairy and eggs are found in most recipes for cakes, muffins, cupcakes, cookies and even such items as pancakes and waffles.

The good news is it’s not that hard to substitute eggs and dairy in baking. Here are some recommendations.

Dairy:

Milk is commonly used to add liquid and fat content to a baked recipe. Unless you are making whipped cream, milk isn’t all that important to the structure of most baked goods and it’s quite easy to substitute.

Any dairy milk can easily be substituted with non-dairy milks in baking. Common alternatives are soy, almond, cashew, rice and coconut milk. Good to keep in mind: soymilk tends to be sweeter than dairy milk, and full-fat coconut milk can be a bit creamier than regular whole milk.

Non-dairy milks can quickly be used to make a buttermilk substitute. Suppose you need 1 cup “buttermilk”; here’s how you would make it: Place 1 tablespoon lemon juice, lime juice, apple cider vinegar, or white vinegar in a measuring cup. Add enough non-dairy milk (of your choosing) until it reaches the 1-cup line; stir with a fork or whisk. Allow mixture to rest for 5-10 minutes. Voila, you have your vegan buttermilk! The juice/vinegar adds a flavor similar to buttermilk and also curdles the milk allowing it to become slightly thicker. Just as with its dairy counterparts, non-dairy milks with higher fat content will create thicker buttermilk.

An easy way to substitute heavy whipped cream is by using full-fat coconut milk. Simply chill the can overnight and remove the separated solid cream. Using a mixer, whip the solid cream on high with a ¼ cup to ½ cup of powdered sugar (depending on the sweetness desired). The coconut milk cream will become firm and hold stiff peaks, just like whipped heavy cream.

Solid fats like butter and margarine are sometimes integral to things like puff pastry, pie crust, shortbread, croissants, Danish pastries and certain cakes.  If you’re lucky your local supermarket or health food store will carry Earth Balance Products (look for buttery sticks and buttery spreads). Although it is possible to make your own vegan butter, just go to this site.

Eggs:

The function of using eggs when baking is to contribute to structure and incorporate air when beaten. Some surprising ingredients can be used to replace eggs and still provide firmness. For whole eggs there are a number of great options here.

  • A banana can be used in place of 2 eggs.
  • Mixing 1 tablespoon of flax meal with 2 to 3 tablespoons of water, and leaving the mixture to sit for 5 minutes will create a jelly-like substance known as a flax egg, a great substitute in baking.
  • ¼ cup plain mashed potatoes can also be to replace one egg in a recipe.
  • ¼ cup of pureed pumpkin can stand in for a single egg in baking, depending on the flavor of your recipe. ¼ cup of non-dairy yogurt can be a healthy substitute for a single egg in baked goods.
  • Tofu is a great option in recipes that call for several eggs. Whip or blend soft tofu and use ¼ cup of the mixture to replace each egg.
  • EnerG Egg Replacer is an awesome store bought mix (also available online) and my favorite egg substitute. This product can be used in almost all recipes where eggs are needed with great success.

Bonus Recipe – Vegan Chocolate Cake

For the cake:

  • 1 ¼ cup all-purpose flour
  • 1 cup sugar
  • ⅓ cup cocoa powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 cup warm water (you may substitute warm coffee for this)
  • 1 teaspoon vanilla extract
  • ⅓ cup vegetable oil
  • 1 teaspoon white or apple cider vinegar

For the glaze

  • ½ cup sugar
  • 4 Tablespoons margarine or vegan butter substitute
  • 2 Tablespoons soy milk
  • 2 Tablespoons cocoa powder
  • 2 teaspoons vanilla extract

Directions:

  • Prepare the Cake. Preheat oven to 350F (177C). In an 8 x 8 inch square pan, mix the flour, sugar, cocoa powder, baking soda and salt with a fork. Add the water or coffee, vanilla extract, vegetable oil and vinegar. Mix the ingredients together. Bake for 30 minutes. Cool on a cooling rack.
  • Prepare the Glaze. In a small saucepan bring the sugar, margarine, soy milk and cocoa powder to a boil, stirring frequently. Simmer for 2 minutes, remove from heat and stir an additional 5 minutes. Stir in the vanilla extract.
  • Glaze the Cake. Pour the glaze onto cake and let it cool for one hour.

Stay tuned…Coming soon, “Dining Out – A Vegan guide”

Rae Indigo is ERYT 500

Eliminating Dairy from Your Diet (W/Bonus Recipe)

There are tons of health and ethical reasons to avoid dairy products. Looking at the health side, countless people who’ve quit dairy discovered that their chronic congestion, digestive problems, ear and other upper-respiratory infections, acne and other issues that compromised their optimal health disappeared within a few weeks. Consider going completely dairy-free for a month and see how significantly your quality of life improves.

Nutritionally speaking, dairy is pretty much bad news everywhere you look. Nearly half of the calories in whole milk come from fat, and almost all of its carbohydrates come from sugar, all in the form of lactose, to which many people are intolerant and can’t properly digest. Even worse, the fat in dairy products is every bit as saturated as the fat in beef and most other meat products. Additionally, dairy has absolutely no fiber and no iron. And if all that weren’t enough, you might wonder why the FDA refuses to answer the question about the amount of pus (a buildup of dead leukocytes, aka white blood cells) in dairy products.

Looking at the ethical side, most commercial dairy cows are never allowed to graze outdoors; they’re confined to cramped stalls on factory farms. Although a cow is meant to live about twenty years, practically all dairy cows are sent to slaughter before they turn five because the overall milk production of aging cows can’t come close to that of a younger animals. Commercial dairy cows are impregnated every year in order to maximize their milk production, and their calves are commonly sold to the veal industry. So if you, like more and more people every day, are opposed to this type of inhumane treatment; they’re chained at the neck so they can’t turn around or move more than a step forward or backward. All they can do is stand up and lie down. This is done so that they don’t develop muscles so that their meat stays very tender. These young calves never get to play or graze or feel the sunshine on their backs, or be with their mothers. They spend their entire lives in the dark in little stalls until they’re big enough to be killed and turned into veal; usually around 16 weeks old (about 4 months).

For detailed information about the dairy industry’s cruel farming practices, see Jonathan Safran Foer’s awesome book Eating Animals.

Also, A highly recommended documentary, "The Perils of Dairy"

How to Go Dairy-Free:

If the idea of suddenly removing all dairy products from your diet seems daunting, try easing into it.  Make a note of the dairy products you currently consume: chances are that there a few such foods you love, but a dozen or so others you might eat regularly but you’re not really crazy about. So, get rid of all the ones you can do without and you’re more than halfway to being dairy-free! But the real key to success in eliminating dairy from your diet involves not as much cutting them out, but instead, replacing them with superior non-dairy alternatives.  And luckily, there are all sorts of non-dairy products on on today’s market shelves that are truly great tasting and healthy:

  • Butter: "Earth Balance" and "Soy Garden" are excellent vegan alternatives.
  • Yogurt: Made from soy, coconut and almond milks, various vegan brands available.
  • Milk: Soy, rice, almond, coconut, and even hemp seed milks are becoming widely available, not only at natural food stores but also at many supermarkets.
  • Cheese: There are several non-dairy cheeses on the market, but always check the label for casein or sodium caseinate.  Casein is a milk protein that is used in some soy cheeses. Happily, two of the best non-dairy cheeses, "Daiya" and "Wayfare," are vegan. Both brands are widely available in the United States. Also, try “Go Veggie” vegan Parmesan cheese alternative.
  • Ice Cream: There are a number of excellent brands made from non-dairy milks currently on the market. “So Delicious,” “Purely Decadent” and “Tufutti” make vegan versions of many delicious ice cream products, and you won’t even be able to tell the difference! Plus don’t forget about sorbets, which tend to be vegan (check the label) and are lighter and often more flavorful than ice cream.
  • Cream Cheese and Sour Cream: Once again, there are vegan alternatives. “Follow Your Heart,” “Daiya” and “Tofutti” make superb vegan versions of cream cheese and sour cream, which are available at many natural food stores and supermarkets. 
  • Mayonnaise: There are also several vegan brands of mayonnaise, including a wonderful and widely-distributed product called “Vegenaise.”.
  • Coffee Creamer: Now there’s no need to put dairy cream products in your coffee: "So Delicious" and "Silk" are two companys that make vegan creamers that blend perfectly into coffee.

Bonus recipe! Fettuccini Alfredo, the vegan recipe everyone thought was impossible, and WOW, is it ever good!

Ingredients:

  • 8-10 ounces pasta (fettuccini, linguini, spaghetti or fusilli)
  • 3 Tbsp. (30 ml) olive oil
  • 1 small shallot (or onion)
  • 4 large cloves garlic, finely minced or grated
  • 4 Tbsp. all purpose flour (slightly rounded)
  • 2 cups (420 – 480 ml) unsweetened, plain almond milk
  • Salt and pepper to taste
  • 4-6 Tbsp (20-30 g) nutritional yeast
  • 1/2 tsp garlic powder
  • 1/3 cup “Go Veggie” vegan parmesan cheese (plus more – reserved for topping)
  • 1 cup canned green peas (if frozen, cook al dente)
  • Red Pepper Flake (reserved)
  • 1 Tbsp. Earth Balance (reserved)

Instructions:

1. Meanwhile, heat a large skillet over medium heat. Once hot, add olive oil, shallot and garlic, stirring quickly to ensure it doesn’t burn.

2. Next, reduce heat slightly and add 4 Tbsp. flour and whisk to combine. Cook for about a minute and then add almond milk 1/4 cup at a time (adding 1 3/4 cups total, working up to 2 cups) and whisk to prevent clumps. Cook for 2 minutes.

3. Transfer to a blender and add salt, pepper, vegan parmesan cheese, nutritional yeast, garlic powder, and blend on high until creamy and smooth, scraping down sides as needed. Taste and adjust seasonings as needed – you want it to be pretty cheesy and salty so don't be shy.

4. Add pasta to a large pot of boiling, well-salted water and cook according to package instructions. Drain and cover to prevent drying.

5. Return sauce back to skillet and cook on medium heat until it bubbles, then reduce heat to low and cook until thickened, stirring frequently.

6. If sauce is too thick, add a little more milk. If too thin, scoop out some sauce in a 1/2 cup measuring cup and whisk in 1-2 tsp. arrowroot flour. Whisk to combine and add back to sauce. Repeat as needed until desired consistency is reached. Taste and adjust (if necessary).

7. Once sauce is ready, add pasta, cooked peas, Earth Balance and toss. Cook for 1-2 minutes to warm through, and then serve with additional vegan parmesan cheese and red pepper flake.

Stay tuned…Coming soon, “Vegan Baking – Without Dairy or Eggs”

Rae Indigo is ERYT 500

Vegan Nutrition – Addressing Your Concerns…

In the last few years, vegetarian diets have rapidly increased in popularity. A sufficient vegetarian diet is directly related with many health benefits because of its higher content of fiber, folic acid, vitamins C and E, potassium, magnesium, and numerous phyto-chemicals, phyto-nutrients and a fat content that is considerably less saturated. Going one step further, vegans commonly choose a plant-based diet for health, environmental, and/or ethical reasons. Many vegans choose this lifestyle to promote a more humane and caring world.

When compared with most vegetarian diets, vegan diets tend to contain even less saturated fat and cholesterol and more dietary fiber. This results in vegans generally becoming thinner, having lower serum cholesterol, and lower blood pressure, further reducing their risk of heart disease. That’s good news! However, eliminating all animal products from the diet may increase the risk of certain nutritional deficiencies unless vegans take certain precautions. After all, there are plenty of crappy foods that would fall under the vegan category, (Fritos, Pop-tarts, Oreos, Potatoe Chips and a seemingly unending list of "junk" foods), and these have become the mainstay for the typical American diet. So, nutritional deficiencies can exist in both camps and it is safe to say that vegans consume foods with a higher nutritional value as long as they don't fall prey to certain indulgences and follow a few obvious guidelines. 

The micronutrients that are of special concern for vegans often include vitamins B-12, D, and long-chain (omega-3) fatty acids. Unless vegans regularly consume foods that contain or are fortified with these nutrients, supplements should be considered. In some cases, iron and zinc status of vegans may also be of concern because of the limited bioavailability of these minerals.

Let’s address each of these vitamins and minerals that could be deficient in a vegan diet, detailing non-animal sources:

  • Vitamin B12 – This is especially important for pregnant and lactating women, infants, and children, they need to have reliable sources of vitamin B12 in their diets. Numerous vegan foods are fortified with B12, but sometimes companies change their methods, so always read labels carefully (or write to the companies). Many nutritional yeast products (not to be mistaken with brewer’s yeast) are fortified with vitamin B12. Tempeh, miso, and seaweed are known to have large amounts of vitamin B12; however, these foods are not always reliable sources of the vitamin because the bioavailability of vitamin B12 is questionable depending on the type of processing the food undergoes. Other sources of vitamin B12 are fortified non-dairy milks (check the label), vitamin B12-fortified meat substitutes and alternatives.
  • Vitamin D – This vitamin is not found in the vegan diet, but it can be made by humans with exposure to sunlight. At least ten to fifteen minutes of sun on hands and face two to three times a week is recommended for adults so that natural vitamin D production can occur. Food sources include vitamin D-fortified non-dairy milk. Vitamin D is also added to foods such as fortified juices and fortified breakfast cereals.
  • Omega-3 Fatty Acids – In order to maximize production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid (ALA) in their diets; sources include flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts. For some vegans ALA does not efficiently convert into the other two more beneficial types of omega-3s (DHA & EPA). Since fish oil (a no-no for vegans) is a rich source of these types of omega 3s, to insure adequate amounts of DHE and EPA are included in the vegan diet there are omega-3 supplements made from algae, one of nature's original sources of EPA and DHA. These are readily available online if they can’t be found at your local health food store.
  • Iron – Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
  • Zinc – Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in amost all grains, legumes, and nuts.

*One last subject of concern: “The protein myth…” Should you believe the hype about vegetarians and vegans being deficient in protein intake? This is almost a joke! Why, because it’s ridiculously easy for a vegan diet to meet all the recommendations for protein by simply maintaining adequate calorie intake. Strict planning or food combining is not necessary to insure ample protein intake. The key for vegans is to eat a varied diet.

Almost all plant-based foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: Legumes (beans, lentils, chickpeas, peas), tofu, tempeh, seitan, peanut butter, non-dairy milks, almonds, mushrooms, rice, quinoa, whole wheat bread, potatoes, broccoli, dark leafy greens (spinach, kale, Swiss chard, collard greens, etc.) and the list goes on. Additionally, store-bought meat substitute products and veggie burgers are also quite high in protein!

Stay tuned…Coming soon “Eliminating Dairy from Your Diet”

Rae Indigo is ERYT 500

Vegan Substitutes for Animal Products

One of the trickiest aspects of vegan (plant-based) cooking is finding substitutes for animal products and this applies to both the novice vegan cook and someone who has been doing it for a while. The good news is that it can be fun (and quite rewarding) to over-turn those long-held traditions when it comes to cooking and baking using cruelty free products and getting results that are just as good tasting and looking and usually healthier than their animal-saturated versions. Here’s a list of some common vegan substitutes that have worked well for me – listed by groups of the animal ingredients they replace:

*1 EGG (To replace more than one, just multiply):

  • 1 Tbsp. of ground flax meal + 3 Tbsp. of water. Very good for baked breads, cakes, cookies and muffins.
  • 1/4 cup tofu. Best to blend the tofu so it is smooth before using it, otherwise you might not be able to break up all the lumps. Tofu works especially well in quiches, pancakes and pastas. With a little turmeric added it is also a great replacement for scrambled egg dishes.
  • 1/2 banana. Only use banana when you want the recipe to be banana-flavored, as in banana cake.
  • 1/4 cup applesauce. Applesauce also makes a baked good really moist, allowing you to cut down on fat in the recipe. It works great in carrot cake.
  • Commercial powder substitutes like EnerG Egg Replacer Read the package instructions for correct measurements.

* MILK (With all the alternatives available, there is really no excuse to use dairy milk):

  • Soymilk
  • Rice Milk
  • Almond Milk
  • Hemp Milk
  • Hazelnut Milk
  • Cashew Milk

*YOGURT (Yogurt substitutes work great in Indian foods like call for yogurt):

  • 1 cup silken tofu blended with 2 tbsp lemon juice + 1/4 tsp salt = 1 cup yogurt, (use more or less lemon juice if you don’t want the yogurt to be too acidic.)
  • Coconut milk yogurt, Almond milk yogurt and Soy milk yogurt are becoming popular commercial yogurts. Commercial soy yogurts are also available in the United States as well as other parts of the world.) Look in the regular refrigerator aisle alongside regular yogurt.

*1 CUP BUTTERMILK (Buttermilk substitutes can be used in any recipe that calls for it, including cupcakes, pancakes and “southern-style” biscuits):

  • 1 cup soymilk or almond milk + 1 tsp vinegar (you can use any vinegar on hand, but the best is apple cider. Mix and set aside for a few minutes to curdle.)

*1 TBSP. BUTTER (Butter substitutes, like milk and yogurt substitutes, replace the bad cholesterol with healthy fats that are better for you. But be cautioned, vegan fats also contain the same number of calories as animal fats, so don’t overdo the use of fats of any kind.):

  • 1 Tbsp. vegan margarine or “butter” (I find Earth Balance is the best)
  • 1 Tbsp. flavorless oil
  • 1 Tbsp. vegetable shortening (Crisco is a substitute for lard, and it's vegan; but it is basically 100% transfat).

*1 TBSP. CHEESE:

  • 1 Tbsp. nutritional (good tasting) yeast (aka “nooch” – it’s packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein)
  • 1 tsp. miso. (Use instead of salt and in place of cheese in pestos and soups. You can add it to quiches, sauces, etc. Always add miso toward the end of cooking, since heating miso can kill its wonderful enzymes).

*1 TBSP CREAM:

  • 1 Tbsp. cashew cream (blend cashews with enough water to keep blender blades running)
  • 1 Tbsp. almond cream (blend blanched almonds with enough water to keep blades running)

*MISC. DAIRY PRODUCTS:

  • There are commercial brands of vegan cream cheese and vegan sour cream (like Tofutti) that taste and act similar to the originals.

*1 TBSP. GELATIN:

  • 1 Tbsp. agar agar flakes or powder.

*1 TBSP. HONEY:

  • 1 Tbsp. maple syrup
  • 1 Tbsp. agave nectar (Delicious in almost any baked good. Agave nectar also has a low glycemic index and makes a healthy sugar substitute)

Stay tuned…Coming soon “Stocking Your Vegan Kitchen (A Basic List)”

Rae Indigo is ERYT 500

Veganism – Getting Started

Adding love and compassion to your life with a plant-based diet is not as hard as you might think.

Everyone has heard the phrase, “every journey begins with the first step.” And that first step is prompted by desire. There are many reasons to transition to a vegan lifestyle and everyone’s reason is going to be slightly different. A large percentage of vegans believe that there is a solid link between animal foods and a host of degenerative diseases such as diabetes, cancer and hypertension for example. Some people adapt a plant-based diet because they simply love animals and don’t want to be a repository for their corpses. There are other reasons like the environment, religion, weight loss and the list goes on. Whatever particular reason you choose, you will inevitably end up widening the circle of compassion in this world. Your mind and body will soar to new levels health and well-being.

George Bernard Shaw: “Animals are my friends…and I don't eat my friends.”

When starting off, don’t try to be a perfect vegan, just do the best you can. Every day it gets a little bit easier. With a little time and experimentation you’ll find a strategy that works for you. If you’re one of those rare individuals that feels eliminating all meat, fish, and dairy foods all at once works for you, then do it. If you need more time to adjust to a vegan diet, just take it slowly and start eliminating non-vegan items from your diet every day (or week). Make changes that you feel comfortable with, at your own pace. Some start by giving up red meat and fowl but continue eating fish (Pescatarian). Others give up fish in addition to meat and poultry but continue to consume dairy products and eggs (lacto-ovo Vegetarian).

For many people it helps to network with other vegans through blogs, web sites etc. You will soon learn much from the vegan community and will become a more informed consumer.

Stay away from processed foods, fast foods and avoid ingredients like hydrogenated/trans fats and refined sugars. Read labels, some companies remove the word “animal” from their ingredient labels to deceive the consumer. A good rule of thumb is: if you don’t know what it is, or if you can’t pronounce it, don’t eat it.

It’s not all hard to eat out at non-vegan restaurants if you’re a little selective. It just takes some time to learn what to order and adjust. Some restaurants now inform their customers that they’re “vegan friendly.” Quite a few restaurants will accommodate you and cook your veggies etc. without dairy or lard. It’s not always a good idea to proclaim you’re vegan because there’s still a lot of people that don’t understand that. Simply tell them you’re vegetarian and allergic to dairy (milk, butter & eggs). They’re more likely to take your request seriously if you say you have an allergy.

The best food you can eat is the food you prepare for yourself. Although some people are challenged to find sufficient time or energy to cook, but when they can, look at cooking as creative time. Put on some appropriate music, have fun and create. Whenever possible set some time aside during the week to make some vegan “go to” options. These will come in handy at a later date when you’re tired or short on time. Cooked grains last quite a few days in the refrigerator (like rice, quinoa & farro). Add a quick stir-fry to them or make a cold salad with cucumbers, onions and tomatoes. Learn to sprout seeds (alfalfa, lentil seeds and mung beans are easy). Consider starting a small indoor herb garden, growing cilantro, basil and rosemary are popular choices and are simple to grow.

Mindfulness is one of the most important things a vegan can practice. Mindfulness itself can and will change your life and the way you eat. Never eat in front of a computer screen or television set. Instead sit somewhere quietly or with family or friends and enjoy the food. The practice of mindfulness, combine with eating slowly will help you eat less and enjoy food more. You will also find yourself practicing mindfulness in other areas of your life.

Remind yourself daily that the key to kicking meat and dairy is giving yourself enough time to feel the wonderful and extraordinary changes as they take place in your mind and body.

Stay tuned…Coming soon “Vegan Substitutes for Animal Products”

Rae Indigo is ERYT 500

Your Body’s pH – Is It Acid or Alkaline?

So what exactly is ph? pH stands for “potential hydrogen” which is the measure of hydrogen ion concentration, i.e.; the measure of the acidity or alkalinity of a solution. In our particular case, that “solution” refers to our body’s fluids and tissues. Everything, from the healthiest cells to malignant cancer cells, from soil quality to fresh and sea water life is affected by pH.

The pH scale is used to determine how acidic or alkaline a substance is and ranges from 0 to 14. Seven is considered neutral. As that scale falls below 7 it becomes increasingly acidic, above 7 increasingly alkaline.

Just as is the case with most health-related barometers, balance is extremely important. Ideal pH levels vary throughout our body for a number of reasons. For instance, our bowels, skin and a woman’s vagina should be slightly acidic, as this helps ward off unfriendly bacteria. Saliva is more alkaline; while our urine is normally more acidic, especially in the morning. Additionally, your body regularly deals with a host of naturally occurring acids that are the by-products of respiration, metabolism, cellular breakdown, and even exercise. So it’s best to resist the temptation to think of acid as “bad” and alkaline “good”. As always, it’s a delicate balance.

By far the most important bodily measurement of pH is you blood. For optimal cellular health, our blood pH must be slightly alkaline, ideally with a pH between 7.365 and 7.4. A general understanding of how our bodies maintain an alkaline blood range is essential for good health. Our body doesn’t automatically “find” the proper pH balance; it works exceedingly hard to create it. Whenever we make poor lifestyle choices or are burdened by a toxic, chemical laden environment, our bodies will have to work harder to create homeostasis (or the tendency to maintain its pH’s stability).

Whenever there’s even the remotest possibility that our body is about to become overly acidic (as a result of poor food and/or lifestyle choices, toxic environmental exposure, etc.) this remarkable body of ours will extract alkaline minerals such as calcium, magnesium, and potassium from our bones, teeth, and organs to neutralize the acids. It’s a bit like having a supply of inner or internal antacids. This may be okay every now and then, but stressing or depleting our reserves over the long term can lead to osteoporosis and other assorted health challenges.

Think of the average or standard American diet (SAD). Most Americans are flooding their cells with an inflammatory acid bath multiple times every day (tons of sugar, processed foods, factory farmed animal products, etc.). One of the biggest casualties of this type of diet is the toll it takes on the body, especially the digestive system, liver, and kidneys. Conditions like inflammation, allergies, arthritis, skin problems, constipation, bowel issues, stress (both physical & mental) and chronic disease simple love an acidic diet. Excess acidity also sets the stage for bad bacteria (including yeasts and fungus) and even viruses all of which wreak havoc on our health.

Shifting the pH scale in the alkaline direction is easy with a diet filled with nutritionally dense, mineral-rich plant foods. By eating an alkaline based diet (leafy greens, wheatgrass, spirulina, veggies, sprouts, avocados, green juices and smoothies) as opposed to an acidic diet (high in animal products, processed carbs, refined sugar, energy drinks, etc), we nourish our bodies with chlorophyll, vitamins, minerals, and oxygen. Healthy food creates healthy cells, whereas junk food does the opposite.

Check out this handy alkaline/acid food chart, click on: https://www.wakingtimes.com/wp-content/uploads/2012/07/Alkaline-Acid-Foods-Chart.jpeg

Tip: Watch this short video on the “9 Benefits of Warm Water & Lemon in the Morning.” Click on: https://youtu.be/zzagCLz5VZU

Rae Indigo is ERYT 500

Yoga and Muscle Conductivity

Muscle conductivity is simply the ability to conduct impulses, either electrical or chemical, along the muscle membrane.

Muscles enable you to move. The muscles in your arms lift and pull. Muscles in your legs help you stand, walk and run. Thumb muscles help you to hold things. Muscles in your chest help you to breathe. You have more than 600 muscles and muscle groups in your body. Muscles help us to move if we don’t have muscles we can’t move of our own free will.

Muscles function in many aspects of the body. There are three basic types of muscles:

  1. 1. Skeletal muscles function to move your body during any activity such as walking, etc.
  2. 2. Smooth muscle is found in your blood vessels and can regulate blood flow.
  3. 3. Cardiac muscle is what your heart is made of and is necessary to pump blood to all of your body.

One purpose of the skeletal muscles is to allow movement of the limbs, whereas the smooth muscles keep the body functions going. Also, the heart is a four chambered cardiac muscle, whose sole purpose is to pump blood round our bodies and keep us alive.

Traditional yoga from the ancient East didn’t emphasize how yoga can sculpt one’s body, but it definitely was all about the mind-body connection. Much of the West has evolved yoga to its own purposes, adapting it to the modern world. Originally, yoga was a way of life and being, rather than a way to look better in clothes. Nonetheless, whenever we look at a typical “yoga-crafted body,” we can’t help but admire their limber physique.

Many now believe that yoga, however, is a more balanced approach to strengthening and toning than resistance training and weight lifting. For one, it trains conscious muscle conductivity and conditions your body to perform things you do every day: walking, sitting, bending, lifting. Your body moves in the way it was designed to move.

As our understanding of the human body as a matrix of electromagnetic and chemical energies deepens, we come to see that the fascia or connective tissue (structuring, sheathing and interconnecting our circulatory system, nervous system, muscular-skeletal system, digestive track, organs and cells) is actually an energetic communication system dependent on conductivity.

The collagen that most of the connective tissue in your body is comprised of is liquid crystalline in nature. Liquid crystals (known to be semi-conductors) are designed to conduct energy in similar way that wiring system in your house conducts electricity. They are also able to send, receive, store and amplify energy signals, almost like your high-speed internet connection.

Because our fascia interconnects every system in the body, it provides a basis for both information and energy transfer beyond purely chemical origins. That is to say; while we’ve traditionally thought of communication in the body as mechanical (where chemical molecules fit into receptors like a key into a lock), we now realize we can open the lock much faster with energy (like remote control devices).

Yoga seeks to open and release the tightest places in our bodies (connective tissue, joints, ligaments and tendons) which routinely become tight and restricted through injuries, repetitive stress, poor postural habits and even emotional trauma. The amount of neural conductivity it takes to do just one simple action is huge, and any movement of the body requires an intense amount of brain power. As we perfect a physical skill, such as yoga asana most of this happens subconsciously. However, yoga can also teach you to have finer control over these movements and you progressively become more skilled.

Yoga helps better tune mind-body connection through conscious conductivity. Ultimately, yoga enhances the way you create motion and move through life. With proper yoga instruction and practice you can train yourself to become more aware and in control of all the physical actions you perform.

Rae Indigo is ERYT 500

God Bless the Child of a Dysfunctional Family

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Although this post is a bit of a departure from the norm on my blog, recent circumstances and an increasing awareness of the prevalence of this wide-spread problem have prompted me to speak out.

When can a family be called dysfunctional?

According to this web-page in Psychology Encyclopedia: “A family whose interrelationships serve to detract from, rather than promote, the emotional and physical health and well-being of its members.”

A family can be considered dysfunctional if they are living with conditions that interfere with healthy family functioning. Most families do have some periods of time where functioning is impaired by stressful circumstances (death in the family, divorce, a parent’s serious illness, etc.). But, healthy families tend to return to normal functioning after any of these crisis pass. In dysfunctional families, however, problems tend to be chronic and children do not consistently get their emotional/mental or even physical needs met. Negative patterns of parental behavior tend to be dominant in their children’s lives and the children reflect this, often carried to an extreme.

How do healthy families function?

A powerful quote by psychologist Elvira Avetta Ph.d.: “Respect is the Holy Grail of functional families. All people in the family, brothers to sisters, mothers to fathers, parents to kids must be respectful as consistently as possible. Being considerate of each other is the tie that binds, even more than love. I think too much emphasis is put on love in general. I’ve heard of many atrocities done within families in the name of love but never in the name of respect. Just about all the things on the list come out of respect first.”

Healthy families are not perfect by any means; they may have occasional bouts of yelling, bickering, misunderstanding, tension, hurt, and anger; but only a fraction of the time they spend together. In healthy families emotional expression is allowed and accepted, even encouraged if there are no harmful intentions. Family members will freely ask for and give attention. Rules and expectations tend to be made explicit and remain consistent, but not entirely uncompromising or rigid allowing for some flexibility to adapt to individual needs and particular situations. Healthy families allow for individuality; each member is encouraged to pursue his or her own interests, and boundaries between individuals are honored.

  • *Children are consistently treated with respect, and do not fear emotional, verbal, physical, or sexual abuse.
  • *Parents can be counted on to provide sufficient care for their children. Children are given responsibilities appropriate to their age but are not expected to take on the weight of parental responsibilities.
  • *Finally, in healthy families everyone makes mistakes; mistakes are allowed. Perfection is unattainable, unrealistic, and potentially dull and sterile.

Types of dysfunction

Kansas State University’s Counseling Services web-page claims: “There are many types of dysfunction in families. Some parents “under-function,” leaving their children to fend for themselves. Other parents “over-function;” never allowing their children to grow up and be on their own, or learn to accept responsibility for themselves and their actions. Other parents are inconsistent or violate basic boundaries of appropriate behavior.”

There are also many other influencing factors that may need to be considered, to many to cover here. Parents need to realize how greatly they affect their children’s behavior. Children are like sponges; they soak up everything a parent does and model or incorporate what they see into their own lives, sometime to the point of acting it out.

Children of Parents that are separated/divorcing/divorced…

When parents are separated or divorced there’s a new set of challenges for the child. It is extremely important that both parents are on the same page as far as setting the right examples for their child or children; in spite of their personal estrangement from each other. Negative examples will most likely be detrimental to a child’s development and more often than not will lead to bad behavior.

“In the best interest of the child” is the cornerstone of family law in most of North America. This basic principle (with very few exceptions) insists that children benefit from the continued involvement of both their mothers and fathers after separation or divorce. The problem is,  there are parents no longer “together” that not only don’t have their children’s best interests at heart, but rather have an overwhelming urge to “get back” at their ex, or ex-to-be spouse; and sadly they’ll use their own children to do it. And they do this by demanding huge amounts of support (financial and otherwise), using the children as pawns, airing their complaints via social media, disparaging the “other”, and playing games with access to the child. Some go so far as to inflict damage through parental alienation or go the other extreme, parental abduction of the child/children; both of which are a type of vigilante justice.

What separating parents don’t seem to realize is there are very real consequences of dysfunctional divorce or separation that affects the mental, emotional, and developmental well-being and behavior of the child. Additionally; the effects of divorce trauma becomes more pronounced the longer the proceedings drag on. And to a small child, two, three or five years in their life is a huge percentage of time.

How does divorce/separation trauma affect children?

Penelope Leach, A leading parenting guru and author of the comprehensive international bestseller “Your Baby and Child” says: “Children are being used as weapons in the marital war when actually they are its victims.”

Children have been known to suffer a wide range of dysfunctional behaviors including aggressiveness, fighting, hostility, anxiety, depression, hyperactivity, loneliness, and self-esteem issues. In preschoolers these behaviors often lead to frequent illnesses, severe shyness, low self-esteem, hitting, biting, trouble in pre-school or daycare. Later on this can develop into to even more serious problems, such as stealing, lying, nightmares, eating problems, self-harm, bedwetting, poor school results, being ‘too perfect’, drug and/or alcohol abuse. If these patterns persist into adulthood, victims may find themselves crippled in their ability to have trusting, productive, relationships with family, friends or the community at large.

Parents can work together to resolve many of these issues. If disagreements and arguing among parents is done fairly and with maturity, a child can actually benefit from seeing how conflicts are peacefully resolved. Verbally aggressive, threatening, intimidating fights are extremely hard on developing children. They tend to blame themselves for their parents’ arguments and as a result may be traumatized for years to come. These children commonly develop low self-esteems and may even behave violently toward other children or adults. Dysfunctional families breed dysfunctional children that often repeat the behavior learned in their future relationships.

*Rae Indigo is ERYT500

How to Live Like a Yogi

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Living the life of a yogi doesn’t mean you have to carry your mat with you and roll it out every chance you get. Neither do you need to live in a cave or wear a loincloth; you don’t even have to be all that flexible. There are many misconceptions about how true yogis choose to live their lives and some of the greatest yogis ever might not have even known what a yoga mat is. Here are some commonalities that yogis throughout antiquity shared with those alive today.

How to Live Like a Yogi

Start your day with a sunrise

  • *Rise and shine. Get up early in the morning and accomplish something, even if it’s just watching the sun come up. Simply watching the sun rise helps you remember that the world is a mysterious place and although it sometimes seems chaotic there is a great sense of harmonious order and you are part of the symphony. Marveling at something beautiful in nature is also an awesome way to start your day. By doing this we learn to appreciate life and all its inter-connectedness and learn to grateful for just being alive. The fact that you are alive today is a miracle in itself. So, yogis think about connection, and appreciate all life.
  • *Remember to nourish your body well with good food that suits your dosha. The food you eat gets digested and then becomes part of you and you become part of your food. When you choose your food, also consider the amount of energy and work went in to finding and preparing that food. Everything affects the food you eat; the amount of hands that have touched it or the miles it has travelled or maybe the just how the power of the sun created it or made it grow. Regardless of whether you or someone else prepares your food, assure that the food been made with love? A yogi always does their best to make wise choices for their body.
  • *Get in the habit of spending some quality time every day in contemplation and/or meditation. Don’t fall prey to rushing through life not even considering where you’re going. Set your intention for each day. When you do this your life will naturally become clearer and have more meaning.
  • *Be kind, exercise empathy. The first commandment of a true yogi’s practice is to be kind. Start by being kind to yourself and then be kind to others. The Dalai Lama has been quotes as saying that his religion was kindness. It is possible for us to be kind all day, every day.
  • *Look within. Yoga is a journey of the self finding the Self. Even the purpose of the physical aspect of yoga (asana) is not necessarily to make you bend further, but to use the poses (asanas), techniques and sequences to rid yourself of toxins and harmful elements that contaminate your inner, spiritual life and bring you closer to your true benevolence. Self-knowledge is one of the greatest of all spiritual practices. In this practice we learn to trust our own inherent inner wisdom, stop blaming the (outside) world for our situations and ultimately break completely free from our habitual identify with negative thought patterns.

So, start this practice today and begin to live like a true yogi: Be kind, nourish your body, cherish nature, and contemplate yourself and your connection to the world and those around you.

*Rae Indigo is ERYT500

Yoga Should Be Fun Too!

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Yoga Should Be Fun Too!

Lighten up your practice

Most people tend to be little too serious about their yoga asana practice, but adding some fun to their routine (or sequences) helps them to relax and lighten up.  All across the US, yoga teachers and their studios are now recognizing that a bit of humor can help a yoga businesses thrive, not only by attracting new students but also by keeping them coming back. Students and teachers both to laugh and they soon realize that it helps them relax their muscles, surrender to their practice, and take themselves, and their practice less serious.

There are even scientific studies that show that laughter has the very similar effects as asana practice. They have both proven to lower blood pressure, reduce the production of stress hormones, boost immunity, and reduce pain, plus the actual physical act of laughter can be easily be looked upon as a form of spontaneous Pranayama (yogic breathing).

So, just how can you use humor improve your yoga asana practice? The Sanskrit word for play is leela and when we infuse leela into our yoga sessions we get more creative and broaden our possibilities.  Humor helps us laugh off those poses we can’t seem to get right and helps us to take delight in them when we finally do get them right; it also helps us brave asanas that we’ve never approached before.

Whenever we’re laughing, we are present with the moment and leela can also help us achieve one of the core purposes of yoga which is to stay focused on the here and now.

Successful yoga teachers like to spice up their business with an occasional laugh or two and here are some tips that you can use to help your students “enlighten up.”

  • – When the opportunity presents itself, tell a short joke or relate a funny story, just keep it light easy so doesn’t feel forced.
  • – Facial expressions can often bring an element of silliness to an otherwise awkward situation.
  • – When your students arrive, greet them with cheerful smiles and a friendly hello or welcome.
  • – Add bright and colorful décor to your studio, and watch your students come flocking back for more. Bringing in as much natural light (especially sunshine) as possible makes the space even more cheerful.
  • – If you see someone is having a hard time with a certain pose, tell them to check in the corner of their mouths, there’s probably a smile hiding there.
  • – Have your students introduce themselves to their neighbors before the beginning of class and then encourage them to partner-up, both on and off the mat.
  • – A slight bit of innocent misbehavior and free expression in class often makes practice more fun and playful.
  • – Don’t forget to laugh at yourself, it nurtures joy in yourself and by showing that you are responsible for your own happiness and healing you’ll be able to transmit that message on through your teaching practice.

Yoga asana practice should be a transformational experience, helping students to achieve calm and balanced minds, while they build strong and flexible bodies. But remember to keep your philosophy simple by reminding yourself that yoga should also be fun!

*Rae Indigo is ERYT500