1. Textured Fabrics -- Layer knits, velvet, wool, metallics, sheepskin and other fuzzy or cozy pillows, throws, rugs and even wall hangings. Unify the look by using a limited color palette so that the textures are the focus.

2. Travel Style -- Display accessories and artwork that showcase your global or regional interests and travels. Of course, store bought stuff will work, but original finds with a story are always most interesting; like these Montana river rocks I picked up on a family holiday.

3. Midcentury Modern -- Incorporate midcentury furnishings, particularly wood chairs and metal cabinetry, as accents in more traditional surroundings for an ecclectic but charming look. You can still find some bargains in second hand furniture shops and thrift stores!

4. Handmade Everything -- Go artisanal by purchasing handmade items for your home whenever possible. Resurgent arts like blacksmithing, sewing, furniture making and wood arts of all kinds, pottery, metal, and glass work can be blended in for a beautiful statement in your home.

5. Dark Walls and Brass Fixtures -- My very favorite way to transform a room this fall. Give it a fresh coat of low VOC wall color like gray or dark taupe, and add a brass or gold toned chandelier. Voila!

Happy Decorating!

(excerpt from The Orlando Sentinel "A Better You," january 2014.)

1 ) Don’t cry because it’s over, smile because it happened.  - Dr Seuss

2) Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.  - Bernard M. Baruch

3) You only live once, but if you do it right, once is enough.  - Mae West

4) Be the change that you wish to see in the world.  - Mahatma Gandhi

5) What things soever ye desire, when ye pray, believe that ye receive them, and ye shall have them.  - Mark 11:24

6) I thank you God for this most amazing day, for the leaping greenly spirits of tree, and for the blue dream of sky and for everything which is natural, which is infinite, which is yes.  - e.e. cummings

7) The best thing one can do when it’s raining is to let it rain.  - Henry Wadsworth Longfellow

8) A loving heart is the beginning of all knowledge.  - Thomas Carlyle

9) Be realistic: Plan for a miracle.  - Bhagwan Shri Rajneesh

10) Onward and Upward!  - unknown author, but one I have adopted as my very own :) 

             

1) Locally produced food tends to be fresher and thus better tasting. 

2) Local produce typically has higher nutritional value than imported counterparts. 

3) Money spent locally stays in the community. 

4) Smaller farms tend to be less chemical dependent, and more invested in soil health and biological farming methods. 

5) More local farms means more green space preserved. 

6) Less fossil fuels are used to transport food grown and eaten locally. 

7) Animals raised on farms are healthier, happier and higher in nutrition than factory-raised ones. 

8) Less chance for contamination, as local food is handled and packaged less. 

9) Encourages self-reliance and healthier eating in adults and children.

10) Supports sustainable farming practices that will help preserve our natural resources. 


(Excerpt from The Orlando Sentinel, "A Better You." Nov, 2013.)

A curious and charming thing happens when new students join the yoga classes I teach.  They almost always feel amazing when class is over (maybe not so surprising to those of you who practice yoga), but they almost always attribute it to...me! 

Sure, I'm a capable and loving teacher, but the intense feelings of gratitude and bliss my students express after class is not because of anything I have said in my instruction (I’m just making suggestions!), or how well I can practice the yoga postures I demonstrate. 


Yoga is super popular now, and that’s a wonderful thing. The more yoga, the better, as far as I’m concerned. But in human efforts to profit from this yoga phenomenon, I fear we have put some images into the world that make it seem as though yoga is only for conventionally beautiful, young, fit, flexible women. 

Of course, physical beauty can be very fun to possess and/or admire. My students and I love how practicing goddess pose develops long lean leg muscles...and how inversions flush fresh oxygenated blood into our faces creating a rosy glow. But to look at yoga from the perspective of its physical benefits alone is missing the point.

Over time, as my yoga students’ practices become more frequent and regular, I have the pleasure of watching them realize that it is their very own yoga practices that make them feel so amazing. That the time they dedicate each day to their own care and keeping is its own reward. And then here’s where the magic happens:  they begin to learn to keep and direct that gratitude and bliss they feel after class into their lives off the mat. They tend to smile more, and stand a little taller. They begin to find more moments of grace. 


In its essence, the practice of yoga helps promote health and balance in all its forms, and often physical improvements can be a great effect of that. But it is in the dedication to the practice...to be willing to observe ourselves honestly...to be in one’s own company with little or no distraction... to breathe through worry, stress, frustration, and grief... to let go of judgment and limitations... to trust that everything is as it should be...

to show up on the yoga mat day in and day out with an open heart and a willingness to connect to our deepest selves, that is the true beauty of yoga. 

(Excerpt from The Orlando Sentinel, A Better You, Oct 2013).

If you are considering making the shift to a vegetarian diet and aren’t sure what your next step should be, use these quick tips to help your transition. 

1) Build on what you know. For example, if you love to make tacos, use a vegetable based replacement for the meat portion. Boca makes a great ground beef substitute, and Quorn makes a great chick’n. The good news is here many of your favorite dishes can be made vegetarian in this way.

2) Try new things. Plan a little extra time when you are grocery shopping, and keep your eyes open to foods that you don’t ordinarily eat. Consider new veges and fruits like coconuts, edamame, fried green tomatoes, kale, jackfruit, sweet potato fries, brussel sprouts, and persimmons to name a few. And don’t forget vege burgers, edamame, vegetable spring rolls, gnocchi, meatless stuffed grape leaves, vege pizzas, hummus and baba ganoush, olives and unusual nut butters.

3) Second time’s a charm. Don’t give up on a new food or recipe if it doesn’t delight you right off the bat. Our tastes change constantly, and chances are, your buds will warm up to a number of foods that you originally thought weren’t for you. Try different preparation methods, ingredients, spices, etc. 

4) Browse your local health food store, and try samples. You can learn a lot by trying what they offer in the deli or in refrigerated section. Tempeh, seitan, soy and more can all be made into amazingly tasty meat-like dishes. Don’t be afraid to ask questions either. A helpful clerk or cook can give you all kinds of ideas about ingredients. Also, browse the bulk section for grains, cereals and nuts. 

5) Be patient. This needn’t be an all or nothing proposition at first. For instance, some people like to start out just eliminating meat one day a week, or only indulging in meat one day a week. There’s not one formula for everyone. The decision to go vegetarian is a fabulous place to start, but it can be a big adjustment, so give yourself some time to make the switch.

6) Educate yourself. Read everything you can about vegetarian cooking and the lifestyle. Read vegetarian cookbooks and magazines. Talk to other vegetarians. The more you can learn, the easier the transition will be. People are happy to share their experience, and will be flattered you asked.

7) Host some potlucks. Invite vegetarian (and maybe non-vegetarian) friends over for a meat-free dinner. Everyone will be able to try new dishes out on each other, and you can swap recipes and ideas of the best ones.

8) Try new restaurants. Chinese, Thai, Indian and Middle Eastern restaurants often feature fabulous vegetarian cuisine. Enjoy going out and getting out of your comfort zone. You never know when you are going to try your next new favorite food.

9) Take a food-based multivitamin and a B12 supplement. B12 is one of the very few nutrients that becomes difficult to get enough of when you become a vegetarian. A whole food multi will ensure you are getting enough of everything else too.

10) Focus on your health. Don’t become a “Poptart Vegetarian.” That is, if you are replacing meats in your diet with processed foods, or fries and pizza every other meal, you aren’t going to be very healthy. Do your best to eat fresh, local, organic and in-season. Eating a variety of colors of fruits and veges, both raw and cooked, will ensure you are getting the nutrition you need and keep your diet interesting.

1) Eat clean food. Proper nutrition is a must for sharp brains and sustainable energy at all ages. Local, in-season, farm-to-table, organic whenever possible. Eat breakfast everyday, even if it’s just a bowl of granola, a smoothie, or oatmeal with fresh berries. 


2)  Go for lean proteins with fresh fruits and veges for lunches and snacks. Skip the chips, sodas, candy and empty calories. Vending machines are not an option. Even protein bars that look healthy are often full of sugar and preservatives, so read the labels. It’s best to bring your own food!


3) Look for environmentally friendly food containers now. There are tremendous products on the market that make eating healthy on the go easy and fun, for both kids and adults. Rather than plastic sandwich and snack bags, go reusable...check out Lunchskins and Snack TAXI.


4) Get creative. Scan magazines and websites for new recipes. As an example, cashew, almond or other protein-rich nut butters on a sandwich with a side of banana or apple is so yummy! Plus no refrigeration needed. Consider that the food with the least amount of packaging and ingredients is usually the healthiest.


5) Take a whole-food based multivitamin (at the least) to ensure your body is getting what it needs. You may need extra B vitamins, omegas, calcium, magnesium, niacin...you never know. Read about supplements and don’t be afraid to try natural remedies. 


6) Stay hydrated. Water keeps our brains and immune systems in top shape which is super important during the busy school year. Get a good metal water bottle (like Klean Kanteen or similar) and skip the plastic disposable ones. Filtered water right from the sink is the way to go.  


7) Develop a schedule for exercise and fresh air that works with the school schedule. It may be an early morning walk or a bit of yoga, maybe just some gentle stretching and a few pushups or sit ups. For kids, after-school activities are great, but even kicking the soccer ball around in the yard can release restless energy.      


8) Begin the “early to bed, early to rise” routine now rather than waiting until classes begin. Avoid caffeinated drinks, stimulating activities and TV before bed. Set the mood with low lighting, quiet music, a bath or a cup of tea and a good book. Developing a bedtime ritual can really help settle the brain and ready the body for a restful night’s sleep. 


9) To prepare your spirit for the school year, find a quiet spot and begin slow deep breathing. Get comfortable. Try sitting on a pillow with your back against a wall for gentle support. Next, think about going back to school. Do you feel anxious? excited? Whatever feelings come up, just notice them and allow yourself to experience them. 

Do your feelings relate to certain sensations in the body? Maybe a little jittery stomach or tightened jaw or throat? Again, continue just noticing and breathing. You can use this technique any time you feel stressed during the school year too. Sometimes sitting 5 minutes is all that’s needed to clear your head and find peace of mind. You can guide a child using this simple technique to help them release fear and anxiety.


10) Accept that it is natural to feel uncertain and a little off balance at the start of a new school year. But you can also shift your focus to the positive side of things. Take a few moments each day to feel gratitude for this opportunity for growth and development (kids are naturally good at this, so encourage them too!) Imagine this new school year as a happy, healthy, fun, enriching experience in which to explore and thrive.

Wow, when I got the title of this column as an assignment from The Orlando Sentinel, “Feel Good About Your Body” 

I thought, “I’m not sure I’m the one to be writing this! Do I feel good about my body? Do I treat it right?” Um...uh, good question.

Ok, how about I look at this a an opportunity to learn more about what it really means to feel good about my body. So I read and read, and talked to the healthiest people I know. Here’s what I discovered…
Physical Health includes 4 areas:

strength, flexibility, and ease of movement. 
Adopting a habit like hiking, practicing yoga, swimming, or surfing will keep you breathing deeply and moving your bones, joints and muscles (including your organs and skin).

what you put in your body. 
Eat clean food (organic, in-season, and local whenever possible) and consider that you could simply go without here and there if there’s nothing clean available. I am inclined to consider it an opportunity to begin a short fast, maybe just for a day or two. Best part is ending the fast with either freshly squeezed vegetable juice or a green drink is a surefire way to get a megadose of vitamins, enzymes and minerals right into your body. A day or two like that and I’m feeling really good about my body!

what you are around in your environment. 
Avoid chemical-filled home, cleaning and beauty products to start. If you are breathing in fresh air in your home, you will look and feel better. If you are absorbing only natural holistic products through your skin, you will look and feel better! More on this subject next article about How to Have A Holistic Home! 

how you talk to yourself about yourself! 
Appreciate your positive attributes. Whatever it is you’ve got going on physically, there’s no one else like you and that’s a cool thing. I myself have lovely collarbones but a low back that recently had to have surgery to repair a ruptured disk! Accepting yourself for who you are, where you are, and then committing yourself to taking the best darn care of yourself you can! These bodies are, after all, the only physical vehicles we have to experience these grand lives of ours.

So, I guess WHAT I LEARNED MOST IS THAT it all boils down to “Love Thyself.” And feeling good about your body will flow naturally from there...

love,
rachel

1 cup non-dairy milk (almond, hemp, rice, soy, coconut, cashew, etc.)

1/2 cup orange juice

1 cup fresh pineapple chunks

1 cup mango chunks (fresh or frozen)

1 1/2 - 2 bananas (depending on size)

1/2 cup loosely packed spinach or kale

splash of water, or a few ice cubes if you didn't use any frozen fruit

Large scoop of your favorite green powder: Barlean's, Shakeology or simple spirulina powder. 

Optional Add-Ins: flax seed powder, wheat germ, chia seeds, maca

Don’t let the color scare you. This guy is super-yummy and packed full of nutrition (the spinach gives you 100% of daily Vitamin K!) xo

Smoothies, done right, can be nutritional powerhouses. They are one of the quickest, easiest ways to load up on fresh, raw fruits and veges to keep your body and brain on a natural high. Check out these top tips and get blendin’!

Get A Good Machine
Vitamix is tops. Breville and Waring do the job. Skip NINJA, Osterizer and Kitchenaid for now. These are tempting due to price, but aren’t tough enough to pulverize the really pulpy stuff. It’s all about the high-speed motor. Consider buying used, catch a good sale, or pay in installments, but get a Vitamix if at all possible. 

Stock Up
Smoothie staples break down in two main categories: “Very Perishable” (think: raw fruits, raw veges, probiotics) and “Less Perishable” (nuts, seeds, green powders, protein powders, non-dairy milks, frozen fruits). 

In the “Very Perishable” (fruits and veges department), almost anything goes! Literally, kale, avocado, lemon, carrots, berries, spinach, apples, oranges, celery, bananas, cucumbers pineapples, mangos, limes, lettuce, zucchini! Buy what looks fresh and delicious to you -- seasonal, organic and local if at all possible. If you’d like to add a probiotic, consider plain greek yogurt or open a few probiotic capsules right into your blender.

In the “Less Perishable” department, alternate between adding chia seeds, flax seeds and wheat germ for both taste and nutrient variety. Cow milk is unnecessary and not particularly healthy, so go for rice milk, almond milk, hemp milk, cashew milk or coconut milk instead. If you haven’t tried these yet, all are mild in taste -- yummy additions to any smoothie. You can even make your own in a juicer!

Quick Tip: Keep Your freezer stocked with frozen berries and frozen bananas, so you can make a smoothie even if you ASdon’t have much in the way of fresh stuff.

Green Powder
I’m a big fan of the green powders. They are such a concentrated way to get a bunch of diverse greens into your system. Organic Barlean’s Greens (my personal fave) contains land and sea grasses and sea vegetables. Shakeology is another good one, especially for those with sensitive taste buds. You can develop a taste for the flavor of chlorophyll (It tastes like health to me!), but start with small scoops if you aren’t yet accustomed to it. I also add a splash of oj to every smoothie I make because I love the mellow citrus flavor and how it brings the other flavors together.

So that’s the skinny on smoothies for newbies. Recipes to come next :) 

Friends, Here are ten great tips for better health right now. Try them on. Mix them up...Make them your own so they work and stick! There’s no time like the present.


1) Eat (and/or Drink) More Produce. We know that fresh, raw fruits and veges are loaded with vitamins, minerals, and all kinds of good stuff. But it’s not easy to get them on our plates (and in our bellies) at the recommended rates. If adding greens to every meal seems boring and difficult, consider juicing your veges or blending them up in a smoothie. 

2) Get Good ZZZs. The golden rule is still 8-10 hours for optimum functioning. Adequate sleep has been shown to reduce stress, improve mood, increase productivity, and generally make our bodies run more efficiently. A bedtime ritual (try camomile tea) or journaling can be enormously helpful to settle your body and mind for rest.

3) Exercise Everyday. I know this sounds like a tall order. But consider that dancing to a few of your favorite songs, taking a ten minute walk, doing a few early morning stretches...or even a little lovemaking all count toward your daily exercise quota. The most important thing here is to move your body and sweat a little every day.

4) Develop a Taste for Tea. Aside from the bottled, presweetened variety, tea is categorically healthier for you than soft drinks. Tea contains antioxidants and doesn’t come with all the negative side effects of drinking soda. You might just have to go cold turkey on this one, but you’ll be glad you did.

5) Focus On Gratitude. One of my favorite sayings is “Gratitude is the open door to abundance,” but it’s so much more than that. Research shows a positive attitude helps build a healthier immune system, speeds healing and boosts overall health. Your body hears and believes what you think, so focus on the positive and count your blessings!

6) Keep Great Company. If you are committed to better health, you may need to branch out and find some friends who share similar health-minded interests (think: yoga buddies, healthy cooking class companions...) and of course, making healthy changes with your existing loved ones is great for everyone and can bring you closer together. The healthiest people are those who have relationships with other healthy people.

7) Turn Off and Tune Out. Schedule mental health time by turning off phones and computers for a few minutes each day. Simple deep belly breathing, a few moments of meditation, or writing in a journal can all reduce stress and have a “reset” effect on our busy brains. Check out omharmonics.com or alphadeva.com for great meditation downloads for beginners.

8) Do Something You Love. Play with your pet, go for a bike ride or a swim, build a fort with a kid, or jump on a trampoline. Even just take a quiet bath with a little essential oil. Doing something you love gets you out of your head and can change a bad mood to good, or a good mood to great. Treat yourself right. You deserve it.

9) Focus on Service. When we are using our abilities to help someone else or accomplishing something in the world, we are rewarded ten-fold with a feeling of contribution and satisfaction. Consider volunteering to help animals, the environment or someone in your neighborhood who could use a hand. Giving back reminds us that we are all connected.

10) Don’t Forget to Laugh. Cultivate an open-minded attitude. Be laid-back, Dude! Be adventurous and silly. Don’t sweat the small stuff. We all have responsibilities and challenges, but it’s the attitude we bring to them that determines our level of mental health and happiness. 

And most of all, keep in mind that there will be setbacks on the way to better health. Treat yourself with compassion, and know that you are growing healthier with each small step. 

(As printed in the Orlando Sentinel, "A Better You" 2013.)