That feeling of last lap or the clock running to the final minutes to the victory...
I work with athletes for a long time, and those feelings are part of my routine, either as a teacher, a friend or in the competition against myself.
An relationship between coach and student is an exchange as any interpersonal experience, where the teacher will be moving students to enquire and learn what nobody knows yet.
Every experience is unique, and if we are opened to it, we will be constantly improving and learning.
This Program is nothing else than that: information. The right thing to do, the right food to eat is right in front of our eyes. It's the basic, but laziness and self-indulgence combined to the marketing of the big food corporations, get consumers attention a lot easier.
Ok, so the calories and nutritional facts are checked. The plate is colorful, the combination of "organic certified" and "non GMO project" labels are in the package, there's just one ingredient, or all others are just combinations of whole foods. That's it?
Not really. To be healthy, you must be in peace, organized, workout the mind to be calm, release daily stress and anxiety through exercises or hobbies. Simple things as a weekly list of things to do will help you to be organized enough to have an extra time to enjoy yourself in a bath tub or a walk at the beach, to catch up with a friend in a juice bar, or just doing nothing.
The exercise is VERY important. Choose an activity that you enjoy, and whatever you do, stretch at least 30min a day- you are as old as your spine!
The tools are here! In your computer, in your phone, or in a facility close from your house or work.
Go on and make it happen! :)
ps: today IS A VERY SPECIAL DAY- A FRIDAY 13th WITH FULL MON IN GEMINI. I SUGGEST YOU TO WEAR LIGHT COLOR CLOTHING AND ELEVATE YOUR THOUGHTS TO THE DIVINE EMANATING PEACE TO THE WORLD WHILE RECITING THE GREAT INVOCATION PRAYER.
It was posted on my Instagram (click HERE), but you can also google and print it ;)
Tip of the day: Meditation on the breathing
Everyday try to do this and you will feel so good!
Just sit in a comfortable position with your spine straight (sit in a chair or against the wall, or use pillows to support lower back if needed), make sure nothing will bother you for the next 15min. You can turn a calm music on, and burn an incense while having a nice breeze from the window.
Start inhaling and exhaling from nose while feeling the belly movement (touch your belly with your hand)- inhale expand your belly, exhale pulling belly in toward the spine, feeling a nice massage in your abdominal organs.
Start to focus on the breathing and empty your mind - feel your heart beating, all sensations of your body.
It might be a bit uncomfortable in the beginning, but as you practice, you will feel how easy it is.
I will be here if you need me too ;)
Check more tips at:
my Instagram: @elicarotta
Sanatura page on Facebook: www.facebook.com/sanatura
Almost there and yes, I feel like a race, a competition against ourselves. Even being used to it from previous programs, I feel the same excitement in each new one.
The focus to keep on track when the co-worker drinks that delicious colada (cuban coffee) next to you is hard to get for the caffeine addicted. And everyone in the group is in the same boat: one had to drink a tea while the boyfriend had an ice cream; the other never cooked before and her first lentil soup was a disaster. There was the busy housewife with two kids having the visit of the mom in law exactly in the first detox day; and the business woman that already thinks that she's super healthy, but the daily office stress induces her to get a processed snack with a "100% natural" fake label...
Not easy! But all of them are giving their best and accomplishing their goal. That's it, coming back to school vibe in finals, focusing, putting that extra effort, and learning to improve. The price? Now it's the most important thing we have: our health. Without it, we can't do anything.
Aging is here, nobody is getting younger, and believe me: good food does better than botox!
Today I am posting some of the pictures (with caption) I received these past days through our WhatsApp group. We are all busy people doing it, and one of our goals is to motivate and educate others to learn and use the food as a preventive medicine!
Tip of the day: Chia pudding
For each 1/4 cup of chia seeds, add 1 1/4 cup of liquid (that could be rice, almond, hemp or coconut milk). To add flavor I used a teaspoon of cocoa powder and a dash of cinnamon. If you need to have it very sweet, add a teaspoon of organic agave. Mix all very week in a bowl and put in the fridge for about 2hs.
You can make it a superfood and add berries and nuts when eating ;)
Chia is know for its immune boosting properties, as an alternative for carbohydrate loading for athletes among other benefits. Loaded with fiber and omega-3 fatty acids, the 'super seeds' have 18% of the recommended daily intake for calcium. 28g of chia have 11g of dietary fiber ( a 1/3 of the recommended daily intake for adults)
Get inspired by the picture and have your at your fridge ;)
Hope you all have a healthy day!
Extra reading for today: http://www.wholefoodsmarket.com/healthy-eating/simple-changes-lifelong-health
Woohoo! Half way is done, and I believe that the three days are the hardest...
Today the subject is GMO versus ORGANIC.
The main part of our Program, is to learn how to read labels. During our 3 hours inside Whole Foods, participants were constantly adding products to their cars and I was constantly taking them away... Most of the chosen foods had "100% natural" writing with big capital letters in the label. Some of them "non GMO ingredients", and some even said "organic".
After one hour of lecture explaining a bit about the tricks of food labeling, it was still hard for them, and it will always be, even for me that spend at least half of my day reading about it. Companies are being creative using strategies to confuse us, especially the global food giants.
So, what is the perfect label?
On the first day I posted the label for the "non-GMO project", but perfection is to find that label in a package with "certified organic" too. Because "non-GMO" can have pesticides and antibiotics, and "certified organic" can still have traces of GMO.
And 100% natural? Well this doesn't mean anything! FDA doesn't regulate that phrase, and foods with that in a label can have artificial colors, chemical sweeteners, preservatives, and GMO. That's the favorite trick used by large corporations.
"Trans fat free" doesn't mean free from trans fat, because FDA allows 0.5g of trans fat per serving, and often we ingest far more than the serving, at least I do.
And "gluten free"? Now everyone is crazily cutting gluten out of the diet- I already posted about it on Sanatura Facebook page, but just to remind, gluten is a protein that might be beneficial for your body. Just celiac people should cut gluten from the diet. The gluten everyone wants to cut is from the processed food, that are bad for you anyways. And yes, "gluten free" labels can still have the BAD GUY GMO. :(
Not easy huh? I know, and that's why this Program helps so much people, specially house wives that spend hours in grocery shops buying for the whole family.
When I'm not in detox and need to have some "fast meals" to make my life easier, I choose "certified organic, non-GMO project and LOCAL PRODUCED, because I know that the product traveled less and is fresher. But the solution for a healthy lifestyle is definitely to buy local whole foods to cook at your kitchen ;)
Tip of the day:
A great snack alternative is the Shawnee's popcorn. It's a certified organic, non-gmo, vegan and it's enriched with spirulina, vitamin B-12 and cayenne pepper.
The best part for us, Miamians? It's a local product, so it's always fresh at the shelves ;)
Some good articles to read about food labels:
After receiving some messages asking about our diet program, I wanted to advise that most part of people following it are my students, and went over an interview to have some modifications in case they need for health issues.
Below is what we are basically eating to detox, but some of us are allowed to have animal protein (step 4 and 5 poultry or wild caught fish, both from Whole Foods) in three of the 18 meals in the program.
To balance meals, I suggest to combine proteins, good carbs, fiber and good fat. The base of our Program is whole foods, abusing on fruits, vegetables and herbs, but a dash of natural sugar (from fruits, nuts and raw honey) is also allowed. The hard part is to be creative when cooking and combining whole foods, while supermarket shelves are full of tricky labels and tempting advertisements to make our busy lives easier.
If we talk to our grandparents, they will laugh, because this diet is basically what they used to eat when they were our ages, but nowadays with the high amount of processed foods, GMO and all poison in animal protein, it's hard to be healthy. So, basically what I do in this program, is educate people to get used to something very simple. If you are already aware of what GMO means, the difference between honey and raw honey, or know how to read ingredients on a label, this blog might get you inspired and help you with creative ideas, but if you think that a plate with grilled tilapia, sautéed veggies with olive oil and mashed potato is a very healthy meal, you are more than welcome to contact me and learn more about your diet.
OUR DO's and best choices are:
- Dark green leafy vegetables (Kale, collard greens, spinach, arugula, broccoli, cabbage);
- Root vegetables (ginger, onion, garlic, fennel, beet, sweet potato, yucca);
- Sprouting seeds (broccoli, alfafa, mustard and cress, fenugreek, beans);
- Grains & legumes (teff, chickpeas, oats, bulgur, brown rice, quinoa, lentil, buckwheat);
- Beverages (rice, hemp, coconut & almond milk; natural fruit and veggie juices, caffeine free herbal teas);
- Fruits (avocado, apple, banana, papaya, berries, melon, .. all of them!);
Eggs are allowed every other day (one per day), goat cheese is the only dairy and also just every other day (one teaspoon per day) and raw honey is the only sugar and also one coffee spoon a day.
Remember: mostly CERTIFIED ORGANIC!
Tip of the day: Raw honey
Raw honey is the unpasteurized fresh honey from the comb and full of healthy enzymes. It looks thicker and yellower than he regular honey (yes, it's the picture ;)).
Besides a great natural alternative to cough, to prevent allergies, as an antiseptic or even to improve skin appearance, raw honey is rich in minerals (potassium, magnesium, zinc and iron), vitamins (B2, B3, B5, B6 and C).
Since honey has more calories than sugar, I recommended participants to go very slow, because it's a detox process. We chose the raw honey as an alternative when craving for sugar, but during the program it's allowed JUST one coffee spoon a day.
Suggestion to learn about food: http://www.whfoods.com
One of the items we are using in this Program is a root called turmeric.
Old people have wise secrets for a long living... I love to hear tips from my grandma and old teachers. People in India use a lot of turmeric, and experienced Ayurvedic doctors always recommend it, so I trust that it's a powerful plant.
Sanatura has an article about it. Click HERE to read.
Turmeric in powder can be added to your favorite meal or beverages to help release inflammation. It is also a powerful antioxidant, and studies say that it can prevent cancer.
I take it almost every day in the morning with my water and squeezed lime, and also in almost all dishes: over rice, salads and soups. I definitely recommend it as a partner during any detox process ;)
HERE is another detailed article about it.
Another tip I want to share today is a powerful tool to relax and detoxify: a bath soak.
A little bit of anxiety and headaches are normal when you detoxify your system, especially if you are used to have a mug of coffee every day, then you might experience the caffeine withdrawal headache. It usually happens during the first couple days, so if you are feeling anxious and having headaches, drink lots of water and herbal teas, and treat yourself with a relaxing bath!
Today is the second day, and participants might be experiencing those symptoms. This bath recipe below will relax, while detoxifying your body. Do it before go to bed in a calm environment with a nice music and a mug of chamomile tea around ;)
Fill your tub with hot water and mix 1/2 cup of each: Epson Salt, Apple cider vinegar and Baking soda. Add 10 drops of Lavender essential oil and enjoy it for about 20min.
- Epsom salts are good to draw out toxins while you are relaxing in a hot bath. It also help with the circulatory system.
- Apple cider vinegar can be taken either internally, or externally to treat many conditions. In a bath, it helps to release inflammation and to sweat toxins out.
- Baking soda, besides absorbing odors at the fridge or be used as a natural cleaning product, can be used as a detoxing tool in a bath. It helps release stress (one of the worst poisons to your system) while neutralizes the chlorine that’s been added to most city water sources, and alkalinizes your body promoting an ideal pH for healing, detoxification, and optimal cellular function.
- Lavender essential oil helps relax your nervous system, has antibacterial properties, and a great smell.
Creativity and focus are part of our motivational tools to change & become healthier! Keep strong!
After a birthday party with a couple of sangria glasses, snacks and chocolate cake, I woke up focused on detoxify my body with a group of students and friends during the following 6 days.
From today until next Friday (06/13), we will focus on eating WHOLE FOODS, avoiding all processed and GMO food.
The No's are:
- white flour or white rice (the pasta we can eat is made of rice or quinoa);
- processed sugar (the only sweet is raw honey);
- caffeine (just three of the days, the ones with caffeine addiction, can have a glass of green tea if needed);
- Dairy (this is something that all participants said it would be very hard, so we are opening an exemption for 1 teaspoon of goat cheese every other day, but cow milk, butter, other cheeses and yogurt are NO's);
- GMO (basically we will focus on eating organic whole foods and try to search for products that have the GMO free project label);
- Alcoholic beverages (and of course cigarettes should not be permitted, but then it's up to each one to control the addiction)
My first day meal plan:
Breakfast: (15 min after a glass of water w/ one squeezed lime that is supposed to be ingested everyday):
- Protein shake (1 banana, 2 scoops of my Ruths hemp protein powder*, 2 spoons organic frozen berries, 2 cups rice milk);
- 1 slice gluten free bread with 1 cofeespoon of goat cheese
- 1 banana
* I buy it online, it has just Hemp, Maca and E3live, a probiotic. The less ingredients the better!
- 1/2 portion of my Chia pudding (1/4 cup chia seeds, 1 1/4 cup coconut milk, 1 tablespoon organic cocoa powder with maca, 1 tablespoon organic agave nectar)
- Pasta with zucchini & herbs (2 cups of spiral rice pasta to boil, 1 medium zucchini chopped and sautéed with a dash of coconut oil, chopped onions, garlic, chives and parsley. After pasta and sauce are ready, mix in the serving plate with one coffee spoon of crumbled goat cheese* and sprinkle organic turmeric).
*I shared my daily portion of goat cheese in between breakfast and lunch. Goat cheese again just on Tuesday ;)
- 4 rice crackers with hummus and a mug of herbal tea (I boiled water with pieces of ginger, then added a bag of dandelion tea and drank while eating the ginger pieces)
- A big bowl of mixed green organic salad with cherry tomatoes, black olives, chopped cucumber, shredded carrot and shredded beets. Seasoned with olive oil and lime.
Chamomile tea before sleep
Our Program started with a meeting at Whole Foods where I educated participants on how to read labels and some benefits of the food cleansing.
If you are part of the Program or have done something similar, feel free to use the creativity and share your meals with us ;)
Tip for snacks:
HOMEMADE TRAIL MIX: most of trail mixes have sugar added, and sugar is out this week. You can keep your body energized mixing pistachios, almond, hemp seeds, goji berries and Brazilian nuts. Enjoy your portion of Omega-3 fatty acids, protein, and antioxidants!
Research about each item and you will know all benefits for your body ;)
Keep posted! Tomorrow I'll share some more tips and my chia pudding recipe!
My lifestyle and my eating habits are inspired by the Yoga lifestyle and the Ayurvedic medicine, a system based on natural healing through food, Yoga, massage and meditation.
In this Program, I will give the participants some basic tips and a week experiencing this way of living.
From there, each one of you will follow your path, and I will be more than happy to participate and guide you, if you want to ;)
If you are in the Program, add a comment below and use this to share your experience. If you are here just to read and learn, get inspired and feel free to post questions ;)
The first step is the test to know what is your dosha (body type). If you don't know yet, click HERE and do it.
When researching about your dosha and the types of food you should eat/ avoid, you will open yourself to a deep learning about your body and eating habits... I give the tools and you use it ;)
During the 6 days we will be in contact through here, you will be eating basically what I normally do, so that's not hard, and believe: I'm addicted to many yummy foods that most part of people think it's completely out of my diet.
The secret is MODERATION, and since we are in a CLEANSING PROGRAM, during those days we will cut the sugar and some other things that we will be able to return after, but it's very important that you know about MODERATION.
After the program, you will be more aware of the labels and the bad ingredients we barely notice when thinking that because a package says "natural ingredients" or "free of antibiotics" it's good.
The adaptation to a new taste and a lighter food is just NEW. So, let's start it without thinking or expecting, just experiencing without judging, ok?
Enjoy and feel free to use this blog to share your experience!!!
Tomorrow I'll post my first day meals ;)
Eliane Carotta has been teaching Yoga for over 12 years, and in this environment, has participated on several workshops and researches to learn about how to use herbs and food as a preventive medicine.