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Wellness Wisdom

Embrace the New Year With Breath Body Works

This issue of “Wellness Wisdom” is packed with ideas on how you can embrace 2015 with a positive attitude and make it the best year of your life.

Learn how to achieve your New Year resolutions by being smart about the way you choose and implement them. Our meditation classes will lead you down a path of positive and lasting change.

Thank you for taking the time for better health. Your doing so affects those around you and so it goes…

Birth Circle Education & Community for Childbirth

J A N U A R Y 2 0 1 5

January Calendar

BREATH BODY WORKS, 1625 HWY. 88, STE 101, MINDEN, NV, 775.782.6767

January 3 Creating Positive

Changes That Last

Molly Dahl

January 5 Gentle Yoga

First Day of Class Cindy Webb

January 6 - March 31

Be Positive

10- week Meditation Molly Dahl

January 9 - 11

Awakening Your

True Potential

Onkar

Find additional information about our therapists, teachers, classes and workshops at: BreathBodyWorks.net

February 11 - March 18

Birth Circle

Childbirth Education Ashley Kim

Year 2015 Special

New Student Yoga

$30 for 30 classes

If you have a baby due in the New Year, you don’t want to miss this workshop. Learn about pushing, pain, poop and parenting. Pg. 6

BREATH BODY WORKS JANUARY 2015

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Start the New Year S.M.A.R.T.

Chanel Walker Don’t fall victim

to unachieved goals

So, with 2015 right around the corner, New Year’s resolutions are on my mind. Sadly though, the majority of New Year’s resolutions that people strive for are not sustainable or completed during the upcoming year; don’t let yourself fall victim to unachieved goals! With that being said, here are some helpful tips to create “S.M.A.R.T.”, lasting goals for 2015. Make sure your goals are… S Specific

What exactly should be realized or achieved? M Measurable

How will you measure this goal? A Achievable

Is your goal feasible? Do you have control over it? R Relevant

Is your goal relevant in your life right now? T Time

What is a realistic time frame? Each of these elements is pertinent for creating worthwhile and maintainable goals. Take a look at the difference between an objective and a S.M.A.R.T. goal. Objective: I want to lose weight. S.M.A.R.T. Goal: I am going to lose 10 pounds by April 1st, 2015. Objective: I want to live a healthier lifestyle. S.M.A.R.T. Goal: I am going to exercise for 30 minutes, 3 times a week for at least two months. I am going to cook and eat vegetarian style dishes three times every week. I am going to sleep eight hours at least five nights a week…et cetera. Be smart and make things happen for yourself in 2015! Chanel Walker manages the yoga studio at Breath Body Works and teaches Rise & Shine Yoga on Wednesday from 9-10:15 AM. She is a yoga therapist and holistic health coach.

What is Burn Out Therapy?

Burn Out Therapy, created by Molly Dahl, is the deep relaxation practice of Yoga Nidra combined with guided meditation based on personal needs and the practice of being in profound silence. This combination of self-care practices result in over-all rejuvenation of body, mind, and spirit. This is a technique that restores peace of mind and re-establishes the natural state of awareness, quiet, peaceful attention. Burn Out Therapy is a one-on-one private practice with Molly that allows each individual to move deeper into his or her self-care and self-awareness processes. Based on the ancient practice of Yoga Nidra and modern scientific research, this therapy introduces elements of positive psychology that help the practitioner enjoy positive, lasting change. Alone or coupled with other modalities, Burn Out Therapy can be an additional piece of the inner puzzle that allows the spontaneous arising of wholeness and deep joy. If you are interested in Burn Out Therapy, please contact Molly at 775-313-7493 or dahlingmolly@yahoo.com. She will be happy to answer any questions as well as offer additional sources of information.

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The Practice of Yoga Nidra Molly Dahl

“Modern life is exceedingly wearing: the noise, the excitement, the hurry, the competition, irregular hours, hard study, anxieties, worry, lack of proper food and exercise make a heavy tax on the constitution soon resulting in a breakdown of health. One can, however, be unaffected by these evils of modern civilization,” (The King Of Aundh India, 1940) if one should perform the Yoga Nidra with regularity and make deep silence a daily priority. These practices together lead to a greater sense of harmony, balance, and rejuvenation as well as increased overall wellbeing and vitality.

Yoga Nidra is the ancient practice of reclined meditation that takes the mind through the wake state, past the dream state and into the state of conscious deep sleep. It is also the state of extreme relaxation that resets the internal healer; re-patterns negative habits, and purifies the deepest levels of the mind. It is a practice designed to allow you access to your own inner healing, rejuvenation, knowledge, and wisdom. The philosophy is that when you learn to quiet the mind and go into deep states of total relaxation, this tranquil mind will guide the body to reset its internal healing system and rebalance all inner systems. Modern science regards it as the equivalent to 4-5 hours of deep, dreamless sleep. It works to reconnect you to your authentic self, resulting in deep integration of intention, optimism, relaxation, resilience, and the heart’s deepest desire and purpose. The practice leads to an optimal state of overall wellness, open awareness, happiness, and inner freedom.

The Yoga Nidra practice is just over an hour in length, starting with a guided meditation to discover the Sankalpa, the heart’s deepest desire and purpose. Sankalpa is a Sanskrit word that means a solemn vow or determination, a declaration of purpose and intent. It is a concept or idea formed in the mind or heart - a firm, specific, positive, joyous resolve to do or to become. Yoga Nidra allows penetrating access to the psyche or the subtle, deep consciousness where inner truth resides. By planting the Sankalpa deep in the conscious mind, you create a fertile inner environment where abiding self-confidence, resolve, and positive motivation take root and soon produce the desired result of a happier, more harmonious life.

You are then lead through a guided deep relaxation of the physical body. This deep physical relaxation allows the mind to move from the wake state, through the dream state, into the deep sleep state, while maintaining alert mental awareness of the present moment. In the 40 or so minutes of deep and complete relaxation, integration of the entire self takes place. Awareness expands past the limited personality of who the mind thinks you are into the spacious reality of who you can be. A deep and personal understanding of the great illusion of separateness and the reality of physical,

emotional, mental, intellectual, and spiritual wholeness pervades the mind and heart. These inner experiences at the deepest levels of self unlock your potential and move you beyond the confines of the narrow scope of existence and reality based on the external senses.

The session ends with 10 minutes of deep silence, which nurtures the soul like water nourishes the body.

Yoga Nidra classes are scheduled the first Tuesday of each month at 6 PM. Please bring a yoga mat and blanket.

Molly  Dahl  has  been  teaching  the  principles  of  spiritual  living  for  the  past  28  years  and  holds  a  Master’s  Degree  in  Educational  Leadership.    She  is  teaching  Meditation  –  Be  Positive  at  Breath  Body  Works  from  January  6  to  March  31  from  6:00  PM  to  7:15  PM.  

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So many of us start the New Year with a long or short list of resolutions we tell ourselves we are really going to implement this year! Well some of us change our minds about the habit and actually integrate the change into our lifestyle. Some of us try the change for a while and then settle in to the way things always have been and the rest of us somehow never got around to doing the change at all. Deep down we all have the innate wisdom that tells us what is best for us. It comes from listening to our heart and not our head. That old saying about keeping it

simple is great advice. Our bodies, our minds and our spirits function much better with simplicity. Lets talk a little about digestion. How do you feel after eating a meal or even a snack? This month take the time to notice how your body responds to all we bombard it with. Notice anything and everything. Do you start sneezing after eating cake? Was it just a few minutes after or even an hour later? Start writing these things down, especially everything you put into your body. Or record it on your smart

phone. After a few weeks you’ll have a great idea of your habits and when seeing a complimentary medicine type doctor, it will help them with any ailment you may have. How are we eating? Do we eat in the car, in front of the television or computer? Do we eat while in a very loud busy restaurant? Or do we actually give thanks for the food in front of us and quietly and slowly enjoy every part of it? How we take in our food is the very first part of digestion. Is the food fresh and pretty?

Thoughts on Ayurveda

Mardi Lester, LMT, CAS, PKS

Does it smell good? Does it make you smile? It has a huge responsibility to power this machine. You wouldn’t put 10w40 in your vehicle if it needs 10w30. We need to be careful as to what we add to our body mechanism. It simply runs better with better fuel. When I was little I couldn’t keep orange juice down at all. My Mother insisted it was good for me but as soon as it went in, it came flying out! She was so stubborn about it she kept trying until I was about 9! My parents also insisted that eating meat was good for me as well but I always felt heavy and a little ill every time I had to eat it. I function much better without any

meat (meaning any animal muscle, fish included) or dairy products. I was listening to my body but outside forces governed me. What outside forces govern you? As a society we always want to fit in and so anything different is just plain crazy! There are huge and well-rehearsed arguments against change. Learn to listen to your needs.

Now that we are admiring our meal and feeling really good about it, what’s the next step? According to Ayurveda, we should not mix fruit with any other food. We should not mix dairy foods with any meat or fish. We should not mix carbohydrates with meats as well. It sounds complicated but with practice it will be wonderful once you catch on! Here is a sample of how to eat everyday. Upon waking, drink a full glass of water with a little lemon and take any supplements at this time. If want to drink coffee or tea take it at this time as well. A half an hour later have oatmeal with honey and cinnamon for breakfast. An hour later

Continued next page

According to Ayurveda, we should not mix:

• Fruit with any other food. • Dairy foods with any

meat or fish. • Carbohydrates with

meats.

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you can have a handful of almonds. Always wait a half an hour to eat after drinking any room temperature beverage and wait a half an hour after eating to drink a large amount of beverage. (This is probably the hardest habit to break). If you are going to eat meat this day have it for lunch or dinner not both. Instead of a burger with bun, have it without the bun and fries. Have it with plenty of vegetables, preferably cooked. Your plate with meat should be 2/3 vegetables and 1/3 meat. Don’t have sweets or carbs or fruit for at least an hour later. For dinner you can have a small plate of fruit or a really nice soup. Nuts are a great snack in between meals. Just don’t have more than what fits in the palm of your hand. Eating light at night and early (not past 6 PM) will help you sleep better. How about portions? Be good to your body, it does not like complications. When we stuff ourselves it puts the fire out in our stomach. It drowns our stomach acids. It stretches the stomach much bigger than it should be. It gives us indigestion, bloating gas, heartburn, fuzzy thinking, headaches and hiccups. So instead of processing the food properly, it just tries to get it moving through our system and the food turns toxic instead of beneficial. At this point not much nutrition is reaching the cells that need it. Even healthy organic foods taken in large portions will not benefit the body very well. Make a fist with your hand. This is the amount of food we should take at any one time. This gives the stomach ample room to do its job. Some people tell me they NEED to eat more food. Okay, just wait an hour before you eat again. Practicing this for quite a few months you will notice you will not want to eat much more. That’s because our body is getting the proper nutrients and won’t be craving more food!

Emotional eating is always a challenge but it can be helped. When you think you want to eat, stop and ask yourself if you are really hungry or do you just feel like eating. It may help to close your eyes and really focus. Most healthy people with ideal weight always feel a slight hunger, which is much healthier for our digestion. You will get to know the difference between slight hunger and the need to eat after some time. Fasting one time a week gives your organs a break. They tend to be overworked with too much food and too many supplements. I suggest not taking your supplements one or two days a week as well as coffee.

(This does not include supplements or prescriptions that your doctor may have prescribed.) There is something in coffee that inhibits nutrients to be absorbed by our bones. If you need to eat something on the fasting day, have some simple basmati rice and mung beans. Mung beans are amazing. They are high in nutrients and easily digestible. Kidney beans are the least digestible and should be avoided. Peanuts are really hard on digestion and are actually a bean and should be avoided.

Kitchari is used across the world and in my house daily. It can be used for breakfast, lunch or dinner. Vegetables can be added to it or not. I make a batch and keep it in the refrigerator. There are many variations. You can Google “kitchari” and find a recipe that may interest you. I always soak the beans (3/4 cup) and rice (1 cup) separately at least four hours or overnight. I rinse them, put them in my iron kettle, add cumin, pink salt, pepper, cinnamon, turmeric as base spices and about 4 tablespoons of oil (sesame, grape seed or olive). The spices are in small amounts, once you try it, you can add more. You may add carrots, onions, garlic, kale, and celery for more flavors. Keep food and supplement intake simple. Less is more in just about every case. My Grandmother always said; “A little bit of everything is good for us, more than that is just a waste.” Many years later, it is still good advise. Be good to you and have an amazingly healthy New Year. Mardi Lester is a Certified Ayurveda Specialist, CAS and a Pancha Karma Specialist, PKS. She has been a Massage Practitioner (NVMT#3203) since 1988.

Typical ingredients for Kitchari

Thoughts on Ayurveda (Continued from page 4)

When you think you want to eat, stop and ask yourself if you are really hungry, or do you just feel like eating.

Be Successful In Your Exercise Resolutions

Deb Nalder

The Lorem Ipsums

BREATH BODY WORKS JANUARY 2015

2015 has arrived and with it a blank slate. It is time to think about what you would like for the coming year and then start making plans. If you are like most of us, health and wellbeing are at the top of that list and that means exercise because it benefits your entire body. Your heart, lungs, muscles, and brain are the top beneficiaries. But exercise may help alleviate mild depression, keep cancer out of your colon, increase the number of cells in your brain, and boost your immune system. The really good news is you don’t have to run marathons or work out endlessly to see and feel the benefits. Here are a few tips to help you be successful in your exercise resolutions.

1. Pick an exercise you enjoy You’ll look forward to the workout and probably feel amazing the rest of the day!

2. It doesn’t have to be all or nothing. You will benefit from even a short walk or stretch. We all have daily challenges. If you can’t do your exercise one day, don’t be hard on yourself. Do it the next day.

3. Don’t be intimidated. Teachers love to share their knowledge. Just ask! You could open yourself up to a whole new world of enjoyment and find a new friend.

4. Don’t compare yourself to others. There will always be someone who is more flexible, faster, or stronger. Just work on being the best version of you!

We all have good intentions. We might work out like crazy for a month or two, then maybe don’t see the results we think we should, or just get frazzled and exhausted trying to fit it all in. Then completely stop. This year, resolve to be kind to yourself, love yourself and keep your body in motion! Deb Nalder (NVMT#077) has been a Licensed Massage Therapist since 1986. She joined Breath Body Works in December 2014.

Be the best version of you!

The Birth Circle

Education &

Community for Childbirth

Ashley Kim, Doula and Lactation Educator Counselor, will be conducting a six-week workshop at Breath Body Works.

Date: February 11 – March 18, 2015 Time: 7:00 PM to 9:00 PM Cost: $225/couple (A sliding scale available to fit every budget.) Registration deadline: February 7, 2015 You figured out how to make a baby, but now what do you do? Join Ashley Kim for interactive lessons and group discussion that will help you define goals for the birth of your baby and build confidence in the process. What makes The Birth Circle different from other childbirth classes?

• Dynamic, thought-provoking lessons. • A focus on birth as a life-altering event in

which knowing your options and assembling a supportive team offer much control over your experience.

• The creation of a sense of community among participants that can carry over into life as a new parent.

Additional information can be found on the Breath Body Works web site. Ashley Kim is a Certified Doula and Lactation Educator Counselor. She is devoted to helping families have peaceful, satisfying birth experiences, develop deep connections with their babies, and cultivate community to stave off the isolation that often accompanies new parenthood. You can learn more about this class and other services at cloudninechildbirth.com.