My Opinion on Opinions

Last Sunday our community gathered for our monthly Satsang - an evening of chanting, meditation and a talk on reducing stress. Vicky Chandler from the Wisdom Teashop led the meditation and the talk.

Her talk largely focused on the idea of letting things go in order to reduce stress. What I needed to hear in particular was that I could even let go of my opinions. My OPINIONS I thought…but that’s who I am, my opinions drive how I behave in the world, my opinions make up my personality and construct my values.

As her talk went on, I could see that my opinions are a large part of what causes suffering in my life. The idea of being right puts me in immediate conflict with someone who is (in my opinion) not right. The more I am attached to my ‘right-ness’ the more I become agitated when confronted with someone else’s opinion.

The looser I can be with my opinions, the more opportunity there is for me to be open and peaceful. I can still take (what is in my opinion) the best course of action through my life but I can be grateful for the variety of perspectives from the variety of people who enrich my life.

Thank you Vicky for your wisdom! And thank you to the community who was there to share the experience.

Laura

Sprouting Some Health!

Well it’s my day off and I’m sitting in the kitchen with my morning tea and wondering where I put my seeds. You would think that would be a thought you would have in the spring, planning my garden. But for me, it’s also a thought for the fall when the frigid arctic winds are rattling the windows. That’s right, you can still enjoy freshly organically-grown produce… and you don't even have to leave your home! It doesn't require long-range transportation from warmer or tropical climes nor energy-intensive greenhouses. (No wonder it has been around for thousands of years?) That’s what I’m going to do today.  Start growing my sprouts.

      Why Should I Sprout?

•         Organic 

•         Cooked beans can cause flatulence, sprouted beans are easy to digest

•         Cholesterol reducer

•         Starches convert to simple sugars = low glycaemic index

•         Proteins break down to amino acids = yes, plant protein

•         Enzymes activate and vitamins increase ten-fold

•         Minerals chelate or merge with protein in a way that increases their function.

•         A very good source of vitamin C and B vitamins

•         Also the iron is easily digested

•         Good preventive for Cancer or any disease really

Recipe for Mung Bean Sprouts

1/3 cup organic mung beans

•         Soak                5-12 hours (in a mason jar)

•         Rinse              3-5 times daily (put a cheese cloth over the jar and fasten with a    elastic, the best ones are the elastics you find on Broccoli)

•         Days               3-4

•         Length            1-3 inches (this means length of root before you can eat the sprout)

How to use:

Raw in salads

Add to cooked rice

Add to soups

In sandwiches to replace lettuce

If you have any sprouting questions, let me know!  We can grow sprouts together.  Give me a call at the Lotus Centre.

Suzanne Frenette, Colon Therapist and Thai Yoga Massage Therapist

Caught in the Rain

Caught in the Rain

On Thursday morning, I was caught in the rain. It was a good downpour and I had to catch the bus to go to the Lotus Centre for my Energy Exchange. I am a Reiki Practitioner at the Lotus Centre, but I also do Energy Exchange every Thursday in return for yoga. On my trip to the Lotus Centre on Thursday, I felt like I learned some good lessons from observing how people reacted to ‘being caught in the rain.’

As I stood and waited for the bus in the rain, early Thursday morning, I watched as cars zoomed by and water splashed on the sidewalk from the puddles, sometimes hitting pedestrians walking. I myself stepped back a few times into the bus shelter to avoid being hit with water off the road by the cars.

As I stepped back into the bus shelter one of these times, a man in the bus shelter grumbled:

‘I think they’re (the drivers) all trying to get us. I’d love to have them all stand on the sidewalk while I drive by and hit them with water!’

He was stuck in the rain and was angry about the drivers who didn’t seem to notice the pedestrians and blamed ‘them’ for his being wet.

Have you ever noticed that people say ‘they’ and ‘they did it’ a lot when they are angry in general but don’t have anyone to blame? I heard this a lot when I used to work in a call centre and people would say ‘you sent this’ and ‘you did this to me…’ It took me awhile to realize back then that it wasn’t really me that they were talking about. They were angry in general about something the company did (i.e. error on a bill) but they needed someone or something to receive this anger.

Later, on my walk to the Lotus Centre from Oxford, I noticed some more people who were ‘caught in the rain.’ One guy didn’t have an umbrella. It was interesting because he didn’t run, he didn’t even walk quickly. He just walked normally as the rain poured down on him. I realized at that moment, that he had complete acceptance of the situation. It was raining, he didn’t have an umbrella, and he was just in the moment and accepted it for what it was.

Moments like this make me think of the book The Power of Now by Eckhart Tolle. In this book, we are reminded that all we really have is this one moment. The past is gone, and the future isn’t here yet. All we have is NOW. While I observed the man walk through the rain in complete acceptance, I admired him. He could have ran (like many people would have done), he could have cursed his bad luck for ending up in the rain without an umbrella, but instead, he just walked and was completely in the moment.

The next question I asked myself is, if I only have THIS moment and I am caught in the rain, what is the best way to enjoy this? I had an umbrella but was going to be hit with water by passing cars no matter what I did. So, I held onto my umbrella and sang ‘Summertime’ (a favourite jazz tune) to myself as I enjoyed the view of the river as I passed over the bridge.

The biggest lesson that I learned on this trip to the Lotus Centre in the rain is that when life gives us a ‘downpour,’ it is us who decides how we react to it. We can curse our ‘bad luck;’ have acceptance and just move on; or we can shrug our shoulders and hum a tune, making the best of every situation that we experience.

- Shyra Rawson, Reiki Practitioner

Conscious Bites

It was sometime last year, while reading a book on mindfulness and self-compassion that I first came across the notion of mindful eating. Initially I thought that the author of the book (and all those involved in the yogic lifestyle) had taken this whole self-awareness thing way too far. Not only was I supposed to be always aware of the present moment, and myself in each moment, but now I have to be mindful while I’m eating?

Little did I know at the time, mindful eating can be an extraordinarily effective way to tune-in to your body, your fork, and your methods of self-care.

Like many other developments in our modern world, feeding ourselves has come to be seen as a task – another item to check off our to-do lists. Rarely do we take the time to just be with our food or to slow down the process of preparing and consuming what we eat. Have we forgotten why we eat? It is an act of nourishing ourselves, of spending time taking care of ourselves.

Through the practice of mindful eating, we can learn how we are affected by the things we put in our bodies, and also our connection to the art of eating - perhaps the ways in which we judge ourselves, how patient (or not) we are with ourselves, how much of a priority self-nourishment is to us.

So, my question to you is:

When is the last time you were mindful while eating? When is the last time you let your food nourish you?

Mindful eating is a practice in meditation. In all meditative exercises, we stay connected to the present moment as it is happening, and we practice patience in bringing our awareness back to the present when our minds get distracted.

We become aware of our experiences just as they are – regardless of our emotional reactions to them.

Noticing the breath and reactions in the body as we think about our food, the touch of the sweet bell pepper in your hand, the smell of a grape, the sensation of green tea against the tongue – these are brief experiences that each hold a precious opportunity to tune in to the world around us.

Give it a try.

Happy chewing,

Heather

To learn more about Mindful Eating: Check out Pavel Somov’s book “Eating the Moment” (available here at the Lotus Centre)

The Art of Mindful Living

Suzanne chiming in!  I’m late for my posting today (and no, I wasn’t playing hooky.) I’ve been in the kitchen working on my fall harvest preserving. I’ve gotten a couple of bushels of wonderful organic roma tomatoes and am working feverishly to dehydrate them and put them in the freezer. Wow the time has really gotten away from me. I got to thinking – as I had lots of time for it today – that this kind of work is like a meditation…  

My busy hands were keeping my mind clear, as there was just enough repetitive activity to keep my attention on one thing.  Then magic happened. I started to meditate. As Thich Nhat Hanh from Plum Village always teaches, I was working mindfully today! In a book I read by Thich Nhat Hanh he tells a story about doing the dishes and only keeping your mind on the dishes.  If we can live our lives in a mindful way and reduce our daily stresses, our health and quality of life would be greatly improved.  We can’t ignore our responsibilities, but we can work at them mindfully. I got a whole lot done!

It’s just like a story that was told to me on the weekend.  They were talking about how Gandhi use to spin lamb hair into wool when he wanted to clear his mind. 

So maybe this busy hands meditation will work for you. 

Keep your hands busy and you to will feel the magic too.

Peace,

Suzanne Frenette, Colon Therapist and Thai Yoga Massage Therapist

Modern Mysticism: Deepening Your Relationship with Source

Spiritual stress is defined as a state of pain, anxiety, or conflict experienced by those dedicated to their spiritual development, but disappointed about their progress.  It is one of the biggest challenges facing spiritual seekers today and not enough spiritual leaders are talking about it. 

In a different culture and at a different time, it was easy to understand what a "spiritual lifestyle" looked like.  Those that wanted to walk a life of spiritual devotion entered a monastery, convent, sect, or temple.  It's not that these seekers didn't have the same doubts, frustrations, questions, or resistance, but they lived a life devoted to spiritual reflection.  They had the opportunity, time, and support to work through it and come to a new level of communion with Source.  Today, however, we combine the sacred and secular into a modern form of mysticism. This has brought with it a deep freedom but also it's own set of challenges.

We lack structure, guidance, and a living sense of "the path" that the devotional communities and sacred cultures of the past provided.

 It is up to us to determine what our individual spiritual lifestyle looks like. 

This has left many of us struggling with spiritual stress.

Try this experiment.  Think of any aspect of your spiritual development that feels like it is under strain – maybe you are experiencing doubt or frustration, confusion or resistance.

Read through the following descriptions.  Each paragraph talks about one of the four basic spiritual learning styles.  Which one are you?

Spiritual Servant: Someone who is genuinely dedicated to living a good and positive life, but whose spirituality is more in the back-ground.  Primarily focused on acts of kindness, passion, compassionate communication, healthy relationships, optimism, and over-all well-being (for themselves and others) spiritual servants seek to live a purpose-driven life of meaning that makes a difference.  The use of spiritual tools and techniques is cyclical and usually brings great joy and deeper connection when sought out.  Servants don't take a lot of classes or seek personal coaching, but will if they feel truly inspired.  Reading and reflection tend to be primary forms of development.

Spiritual Practitioner: Very much like the servant in approach, practitioners have a more active spiritual life.  They look for classes, techniques, and various methods to develop, play, and explore.  Often practitioners will feel called to a spiritually-oriented occupation.  It is important to note this may not be the appropriate career path, but the education and transformation involved in training for the career is often very helpful in developing their relationship with Source.  Community, learning, and a spiritual back-pack full of inspirational tools are the hallmarks of a practitioner.  Practitioners can experience particular difficulty in maintaining a spiritual routine and often find this a source of great self-doubt and frustration.

Spiritual Warrior: Always called to deeper levels of integration and devotion, warriors are guided forward by challenge, self-healing, vision, and growth.  They feel the evolutionary pull of spiritual development and can even experience pain in the face of the discord and disharmony of humanity and/or the planet as a whole.  Filled with passion and purpose, warriors often feel called to walk an individual path even while feeling the urge to connect deeply with others.  Regardless of their career path, spiritual warriors will be "messengers" - holding an inspirational and wise presence in any environment.  Their spirituality is a noticeable and leading power in their lives.  Stability and "not taking everything too seriously" will be challenges for the warrior.

Spiritual Elder/Master: Having absorbed and transformed the fire of growth into the warm glow of peace and fulfillment, elders are sources of strength, wisdom, connection, and reflection for others.  Almost always they adopt a career that is spiritually- and teaching-oriented.  They are true stewards of spiritual connection and knowing.  Their spiritual values can be seen reflected in their choices and they weave the web of their lives consciously in co-operation with the divine.  Their relationship with Source is private and shared intimately only with a few.  Where it is shared en-mass it serves the purpose of illuminating the path for others. 

Did you recognize yourself (or any of your friends) in these descriptions?  Can you see that even this small piece of self-understanding has the potential to build your spiritual confidence and trust?  Imagine what it would feel like to:

·   Get clear on the five root causes of spiritual stress in today's modern mysticism - and the corresponding insights that help you move through them

·   Perform a regular spiritual self-inventory (a light-hearted but thorough over-view of where you are spiritually and what your current strengths and weaknesses are)

·   Discover your authentic spiritual personality - and learn how, in this modern world your psychology, relationships, and career can all combine with your spiritual development to create a robust and rich spiritual lifestyle

·   Identify your core spiritual values and understand how to work with them to support and guide you - even through the most difficult situations

·   Figure out which phase of spiritual development you are currently in and it's natural gifts and challenges

·   Familiarize yourself with the spiritual development industry and your place in it.  After all when the modern monasteries and temples are for-profit businesses run by spiritual entrepreneurs, what do you really need to know as a spiritual seeker?

·   Understand that there are common stress points in this modern age of spiritual development that many, many people get stuck in - learning how to identify and how to get unstuck from these stress points is incredibly important

________________________________________________________________________

Get started today by visiting spiritualstressbusters.com/freegift  - You’ll be able to get more information on spiritual stress and access a free self-inventory tool and the Top 5 Most Important Spiritual Insights video series.  After that, you are welcome to poke around the site and find free resources to help you in exploring every item listed above.

Arria Deepwater is a spiritual teacher and author who travels internationally for her work.  She will be visiting the Lotus Center on Monday, October 4^th for ONE DAY ONLY of private sessions.  If you really want reflection, guidance, and insight into your current phase of spiritual development – a private session with Arria may be something you want to consider!

Sessions are $150 (incl HST) – cash, cheque or credit is accepted – claim your spot today, there are only 9 openings available.

To book an appointment call 1-877-814-6317 and for more information visit www.lovethreshold.com

A Delicate Balance

In our busy, busy world, we usually focus too much on the effort we are experiencing – the movement, the commitment, the temporary dedication, thinking that it’s this effort that will get us to wherever we think we need to go.

It seems as though we have forgotten how to feel at ease – to take a true rest. Even when we partake in practices that are meant to be easy and soothing (yoga, meditation), we often find it difficult to take it easy, to slow down, to trust in the easiness. Our minds, conditioned to always be in “busy” mode, always feeling a little restless, make it difficult to allow ourselves to drop into mental, emotional and physical ease.

So many of our thoughts and so much of our precious energy is expended on an anxiety that we are not exerting enough effort.

Am I doing enough? Am I trying enough? Am I efficient enough? Am I accomplishing enough? Am I good enough?

We can see how these patterns of thinking can lead to forms of suffering and further restlessness – stresses in the body, stresses in the mind.

How, then, do we confront this difficulty of always being in tension with the forces of effort and ease? We must find a balance of these two energies – a steady middle ground where we no longer feel conflicted.

But how is this to be done when we are so conditioned to always focus on the effort; when it is so difficult to feel at ease?

There are all kinds of rulebooks, techniques and therapists that offer us guidelines for how not to feel torn between activity and rest, work and play – on how to instead have both coincide peacefully.

The simplest, most basic path, however, is the breath – always available, always guiding us through each and every moment.

The breath – the effort of the inhale, the force of the belly pushing away from the spine, the powerful ribcage reaching out; the uplifting, encouraging inhale. Always followed by the exhale – the easy, smooth release, a soothing relaxation of structure, the natural return to neutral; the rooting, reaffirming exhale.

And the space between. The pause at the top of the inhale, the bottom of the exhale – a mere glimpse of silence and steadiness. A moment of balance between effort and ease.

The breath offers us an awareness of our experiences with effort and ease. We can use the breath to find a middle ground, a quiet center, a graceful surrender. When we follow the breath, we come back home, over and over again.

Love and light,

Heather

Back to School Basics: 10 Tips for a Happy, Healthy School Year (Part 2)

Last week’s blog touched on the first 5 basic tips for a healthier happier school year.  This week we finish off the top ten with 5 more simple suggestions that can help increase performance and enjoyment at school.

o       Immune Boosting

Classrooms can be a breeding ground for viruses and bacteria, so keeping a strong healthy immune system can be very helpful in avoiding regular colds and flus.  Not only will you decrease the need for sick days, but an enhanced immune system often means greater energy.  If our immune system feels over-burdened we can feel tired and run down.  If we give it support, we can concentrate on things other than feeling “sick”!

Some basic ways to enhance the immune system include things already mentioned in last week’s blog (regular sleeping patterns and eliminating food sensitivities).  Other things to consider are:

o     simple vitamin supplements, such as a good multi vitamin, Vitamins C & D and B vitamins (which also help curb the physiological effects of stress).

o     include garlic, onions, cayenne peppers and medicinal mushrooms in the diet.  These all have immune boosting qualities. Medicinal mushrooms include Shitake which are available at most Asian markets.

o     Eat plenty of fruits and vegetables.  A great rule of thumb is to have at least five colors in every meal.

o     Herbs to consider include Echinacea and Astragalus.  Unbeatable immune boosters!  Be sure to consult your health care provider before introducing these into your routine.

o     Probiotics

When there is an imbalance of healthy and unhealthy bacteria in the gut this can lead to a myriad of issues, which include a depressed immune system and impaired cognitive function.

Approximately 60-70% of your immune system resides in the mucus lining of your digestive tract.  That is why it is important to maintain a healthy population of bacteria in the gut. This helps promote a balanced and effective immune response in the body.  We already talked about how food sensitivities and gut health can affect our brain function.  Probiotics and the avoidance of food sensitivities can have a profound impact on students with cognitive-behavioral challenges, such as ADHD.

o       Exercise

Enough said!  Exercise helps maintain metabolic health and in turn will help ensure better mood, better sleep and better ability to stay focused at the desk.

o       Water Intake

Dehydration can cause head aches, and fatigue and can impair immune function.  It is important to stay hydrated at school. 

The general rule of thumb is to drink half our weight in ounces.  For example, a 150 lb person should be drinking 75 ounces of water a day. This will help keep the mucus membranes moist (so that they can protect from viruses and bugs), and it will help ensure adequate tissue de-toxification and function throughout the day.

o       Lunch

A balanced lunch is important.  Although students may not be burning calories while sitting at their desk, their brain is putting serious demands on the energy stores of the body, namely glucose.  A well balanced lunch will help meet those demands.  A good lunch will also keep students from reaching for “convenience” foods, which are often devoid of real nutritional value.  This will help keep blood sugar levels stable (as mentioned in last week’s post).

 A good lunch could include:

A cooled herbal tea, lightly sweetened with honey or maple syrup.

            (Chamomile, nettle, mint are all good options).  This is a great                                       substitute for pop and juice.

Raw or lightly steamed vegetables.

A good source of protein.

            Cooking a little extra chicken the night before can help to avoid                                   reliance on sandwich meats that are full of preservatives. 

            Other protein options include hemp seeds, eggs, sardines, and

            organic, nitrite –free luncheon meats.

Avoid pop, large amounts of juice, sugary snacks and pre-packaged processed foods.  A better nourished body means a better nourished brain!

These 10 Naturopathic Back to School tips will help to establish a foundation for a happier, healthier school year!  Good luck to all of our student readers.  May your studies this year be fruitful and inspiring! 

In good health,

Richard Vuksinic, ND

Fancy Sufficiently Tickled

Today, friends, has been a day.

Between juicing my watermelon (literally… and it was a doozey of a watermelon, I tell ya); painting new paintings to fill the space where my old ones where here at the studio (they sold! Yippee!); running around picking up and dropping off various loved ones; and touring a household I’ll be dog sitting for next week; I am one tired woman. But something I notice as I look back on my day is that I stayed cool and didn’t seem to get frazzled at all the tasks at hand. Why? Because I was doing things that I both love doing, and that were aligned with my authentic self.

Authentic Self

It’s quite difficult for some people to realize their authentic self because, often, it’s been hiding for so long that when you experience her/him, you have no idea what’s gone on. To spot your authentic self is actually quite simple. You know those moments when you feel like absolutely nothing can get in the way of your good mood? Those are the times you are living in your authenticity. Note what you’re doing when you feel like this: almost weightless and completely blissful. Be careful, though, as sometimes things that involve ego get in the way here. For example, if you feel amazing after completely crushing somebody in a competition, that is not your authenticity telling you that you love beating people. Rather, what were you playing?

If you feel as though you never feel like this, take some time to get back to the basics of life – break out of your hibernation be brave enough to do what you want to do. Then, ask:

-        Why do I enjoy this so much?
-        What part of this experience has left me feeling so magnificent?

Generally, your values will be found. And living in your Authentic Self means exactly that – living in tune with your values.


What You Really Love

This is the question that I am still working on. You see, I strive to live in my authentic self everyday… and am pretty darn good at it (if you don’t me saying). But this part of the equation I am going to learn with you.

 What tickles your fancy?  

Today, my fancy was tickled by creating these paintings that are sitting waiting for me to put up on the lonely, lonely wall.

Tickled,

Amy

Yoga in Action

A woman came into The Lotus Centre last week and asked me something like this:  “Is it too much to ask to want to get up and do yoga and eat and then do more yoga and then eat some more?”

After she left, I dreamed about her question. I wanted her question to become my reality. I love eating and doing yoga and would like to do it all day long. Of course, there are several practical limitations to this dream-life, like working for example. Working gets in the way of my eating/yoga schedule. So… I thought this dream would have to wait until retirement.

BUT…This morning I remembered an experience I had where work felt like yoga.

I was doing my yoga teacher training at the time and working at a café. I made the special coffee drinks at an often busy, lined-up place. One morning as I was steaming the milk I felt as though every thing stopped. I was totally absorbed in the milk, watching it slowly froth and warm. I noticed my breath. I was in the moment in a full and complete way. I wasn’t thinking of the next latte. I was steaming the milk and breathing and my mind was clear. I was in a state of yoga where all parts of myself were joined together in steaming the milk.

If my mind could be directed to the present moment all day, in work and at rest, then I could achieve my eating/yoga dream. Nothing external needs to change; I don’t need to wait for retirement. I just need to change my mind.

Laura

What's Your Style?

Raw with cacao? Raw with nuts? Only fruit? No fruit at all? 100% raw? 75% raw? Hmmm…


Even within one community, within one style of eating there is division.

Here’s my take on this important subject: keep it simply silly! It’s basic, really. As long as you’re not eating animal products and you’re eating a whole lot of raw veggies go with a variation that works for your body. Try mostly fruit…try no fruit. Listen carefully to your insides. They whisper – really pay attention! A gurgle here, a sniffly nose there…these are tell tale signs that whatever you’re doing isn’t working well for you.

I now know that I don’t do well with nuts. I can do a few (5-6) per day – on a good day. Otherwise I feel kinda “icky”. Not bad, just…odd. So generally I don’t eat nuts. I like cooked potatoes and some steamed veggies. I love fruit, cooked soups and a big salad with seeds (though not nuts). I do very well at about 75% raw.

Is there one magic way to eat that suits everyone? Of course not!


Yours in healthy and happiness!

Therese

Funky Town

It’s Saturday and I should be at the market. But I’m not. You all know by now that this is my routine…Saturday morning getting my veggies and then time in the kitchen.


Well today I broke out of my box! That’s right…rather than get veggies then spend time in the kitchen I am spending time at The Lotus Centre, then I will get veggies (from my garden) and spend time in the kitchen. Oh nooo….imagine doing things backwards – or differently!

Here’s a little story about different food choices. Yesterday John and I went to the Detroit Institute of Art with a group of people. It was a celebration of sorts. Then we were going to dinner. Here’s where the fun begins. Normally we’d go to Chinese food (Aaack! Yes, Chinese food. What’s a raw foodie to eat there? Turns out I simply become vegetarian at these times.). Instead, this time around we convinced his family to break out of the box and try a funky little place called Taloola Café in Windsor. It was fabulous! Raw options, vegan options, organic options all within the walls of a cool little café on an out-of-the-way street. Everyone enjoyed their meals – right down to the seed and nut tray and the vegan lemon berry cake!

In fact, it was such a great space that it has inspired me. I am slightly revising my vision of the Lotus Centre’s raw food café (scheduled to be in operation October 1st). Maybe, just maybe with a few cool and funky finds I can begin to touch the ambiance created at Taloola!

Okay – more breaking out of my box now as I sauna first, then get my veggies and go home to my kitchen!


As always, wishing you health and happiness!

Therese

Crowd out Cravings with Greens

Hi Suzanne Blogging today ... I am the Nutrition counsellor and Colon Therpists at the Lotus Centre.  What question do I get asked most by clients.  What one thing can I eat to make sure I'm healthy?  The answer is a big varriety of foods.  One in particular is greens.  I ask my clients to write down what they are eating and I see most people eat salad but lack dark leafy greens. Read on and see if you are convienced.

Green vegetables are the foods most missing in modern diets. Learning to eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that support cravings. Greens help build your internal rain forest and strengthen the blood and respiratory systems. They are especially good for city people who rarely see fields of green in open countryside. In Asian medicine, green is related to the liver, emotional stability and creativity.



Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals.
Some of the benefits from eating dark leafy greens are:
blood purification
cancer prevention
improved circulation
strengthened immune system
promotion of healthy intestinal flora
lifts spirit and helps with depression
improved liver, gall bladder and kidney function
clears congestion, especially in lungs by reducing mucus




Basic Kale recipe
1 bunch of kale
1 cup of water


1 Fill a large bowl or sink with cold water. Plunge in the kale and swish it around and remove. If sand is in the bottom of the bowl repeat the process till no sand is present.


2 Use one hand to hold the large end of the stalk of an individual leaf. Use the other hand to strip the leaf off the stalk with one quick motion. Discard the stocks in compost.


3 Chop or tear kale into bit-size pieces. Set aside.


4 Bring water to a boil in a large skillet that has a tight fitting lid. Add kale, return water to a boil and cover with lid.


Cook for 4 to 5 minutes, stirring occasionally, until kale is tender.
Take care all the liquid does not evaporate.


While kale is still in the pan, turn off heat, remove excess water (save water in a container and freeze to use for soup later or drink now as a tonic)


Add dressing below and serve.


Creamy Sesame Dressing


2 tbs tahini
3 tbs water
½ tamari (naturally brewed soy sauce)
½ fresh squeezed lemon


Mix all ingredients together using a whisk (thin with water if to thick)
Pour over cooked kale and Enjoy the changes green can bring

Sit down and be quiet.

Hello dear Lotus Centre friends....


Happy Thursday :) On this rather cool September week, I've been observing all the hustle and bustle of the first week back from the Summer. Although the Lotus Centre is so very calm and serene, it's impossible not to sense the feelings of urgency and steadfast determination within the city.

This has got me thinking - with all the to-do lists, planning, organization and goal-setting running through our heads, how much time are we truly dedicating to our well-being?

Setting goals and outlining steps to accomplish our goals is an important aspect of feeling fulfilled. However, this process can easily get in the way of allowing ourselves to slow down and quiet down. We live in a fast-paced society of productivity where it's often frowned upon to spend time doing absolutely nothing. And I'm not talking about watching tv or reading Facebook updates.

I'm talking about the kind of quietness that allows us to turn within -  to really check in to what we're experiencing inside of us and around us.

When is the last time you spent time do to this?

Most of us have to schedule into our already jam-packed days and weeks - and there is absolutely nothing wrong with this. In fact, I greatly encourage it. Dedicating time to be still and be quiet makes us question how well we are taking care of ourselves and what nourishes us. Even spending an hour each week can make a huge difference. In the meditation group I hold on Tuesday evenings here at TLC, I'm amazed over and over again that people are focusing on self-care.

Often times, when we attempt to just sit and listen to ourselves, we here all these critical voices shouting judgements at us... usually along the lines of "I could be doing something better with my time ... I could be doing something for someone else... I'm not good enough or strong enough to do this". But remembering that these are just thoughts, just reactions to our conditioned habits, can be an important tool in tuning in to our inner critics, and also to remind us of the benefits of getting quiet and still.

So, my challenge to you is to dedicate a little bit of time (even 3 minutes, even in the line at the bank, even on a yoga mat) to be quiet and slow down..... and notice how it feels to do this. Then ask yourself, over and over again: What nourishes me? Am I nourished? How do I self sooth?

Until next thursday,

Happy thoughts :)

Heather


Heather is one of the managers at the Lotus Centre and can be found at the front desk. She also holds a weekly Meditation Group on Tuesday evenings from 7:15 - 8:15pm, by donation.

BACK TO SCHOOL BASICS: 10 Naturopathic Tips for a Healthier, Happier School Year

The sweltering heat of summer has passed, and so has the rhythm of holiday living. The kids are back in class and the hectic pace of school life prevails, yet again. There is both excitement and nervousness about the new school year. It is a time for fresh starts, setting goals and facing new challenges. Here are a few tips to help students meet those challenges with greater clarity, efficiency and energy.

o AVOIDING FOOD SENSITIVITIES

Food sensitivities can dramatically affect mood, energy and cognitive ability in children and young adults. Eliminating the consumption of food sensitivities allows for more normal neurotransmitter activity in the brain. This can result in greater attention span, improved mood and energy.

Food sensitivities are not the same as allergies. Where an allergy is a specific and immediate immune response (i.e. hives, and swelling of the throat)”sensitivity” can be much less obvious at first glance.

When we eat a food that we are sensitive to it causes inflammation at the mucus lining of the gut. This consistent inflammation not only leads to mal-absorption of nutrients, but it can also lead to a phenomenon loosely referred to as “leaky gut”. This when improperly digested proteins slip through the mucus barrier of the gut and enter the blood stream. Here the body is unable to recognize these proteins. The immune system labels them as foreign. These protein complexes then circulate throughout the body, disrupting normal physiology. This is especially relevant to neurotransmitter function in the brain. The consistent consumption of aggravating foods can continually disrupt healthy neurotransmitter function. This is where we start to see, for example, a direct link between increased symptoms of autism and gluten/wheat consumption.

Assessing and eliminating food sensitivities is key to a healthier, happier, more productive school year.

Food sensitivities can easily be assessed using either a simple blood test, or the elimination diet.

The foods most often implicated include: wheat, dairy and eggs.


o ANTIOXIDANT CONSUMPTION - Dark Berries


Ensure that students are getting enough antioxidants in their diets. The stresses of school can put a lot of demand on the body, via inflammation and free radical damage to tissues. Antioxidants can play an important role in protecting the brain from oxidative damage (there are several studies that explore the potential of using antioxidants in the treatment of Alzheimers and Parkinsons disease). They are also essential to maintaining a healthy immune system throughout the school year.

Typically, dark, colourful berries such as blueberries, raspberries, acai, goji, chokeberry, blackberry etc… are very high in antioxidants. 1 cup of colourful berries a day can provide a powerful antioxidant dose. They make a great snack, or morning smoothie.


o REGULATE BLOOD SUGAR LEVELS - Protein for Breakfast

Fluctuations in blood sugar levels can affect energy, mood and the ability to focus. They can also wreak havoc on stress hormones and sleeping patterns, thus leading to a whole host of challenges – including decreased scholastic performance.

One simple way to help keep blood sugar levels stable throughout the day is to ensure adequate protein intake at breakfast. This can easily be achieved by incorporating protein powder smoothies in to a students’ breakfast regime (also a great way to incorporate those antioxidant berries). A breakfast of coffee, toast and fruit loops (although colourful, but lacking in antioxidants and protein) will set the tone for blood sugar dis-regulation throughout the day.

It is also important to avoid snacks that are sugary or have a high glycemic index. They tend to spike, and then crash, the levels of sugar in the blood. Instead of cookies, breads and sweet fruits, consider nuts, seeds (such as hemp seed) and dark berries as blood sugar stabilizing snacks.

Stable blood sugar will increase a students ability to focus and will allow for the brain to receive the steady supply of glucose it needs to function optimally at school. Dips in blood sugar result in dips in brain function. Avoid the sugar spike n’ crash!


• MAKE TIME FOR FUN!! – Expressing the “Inner Child”

While extracurricular involvement in things such as sport, dance and social clubs are important, there is often a tendency to do too much. It is not uncommon to hear of elementary school students who live busier lives than most adults! With hockey 3 nights a week, homework, swimming, volunteering, volleyball and tutoring the rest of the week, life can easily become highly regimented and demanding for students. It is important to leave time for free time!

Allow time for creativity, spontaneity and fun. Expressing one’s inner child and letting go of expectation is important in mitigating stress and allowing for the self discovery that is important in developing a happy, healthy mind.

This can easily be done by limiting organized sport to a couple of days a week, or at least ensuring that 1-2 nights per week are open for fun and fresh ideas.


o SLEEP & ROUTINE – Melatonin and Stress Hormones

The major sleep hormone released by the pituitary gland is melatonin. A healthy and regular sleep-wake cycle allows for adequate melatonin to be produced. This is important, since melatonin helps to balance the immune system, functions as a potent antioxidant and can help balance mood and memory. In one study, melatonin supplementation was found to increase memory and reduce depressed moods in elderly populations. Yes, most students are younger than your average senior citizen, but what this emphasizes is that adequate sleep is essential to keeping the mind sharp, and moods stable.

To optimize melatonin production:

o Be in bed by 10pm and asleep by 11pm. Our most restorative sleep occurs between 11pm-1am.

o Sleep in a dark, cool room. Light pollution inhibits melatonin production.

o Remove electronic devices from rooms, as electro magnetic fields are thought to interfere with melatonin production

Routine is also important in keeping the adrenal glands from being overworked. The adrenal glands produce stress hormones in the body. When they are over-worked (during stressful times, such as exams) this can lead to “burn-out”. Optimal adrenal function allows for greater resistance to stress, and an increased ability to perform under stressful situations. The adrenal glands require routine to function optimally. This includes keeping regular sleeping and eating patterns. Herbs such as Ginseng, Rhodiola and Ashwaghanda can also support the adrenal glands.


To ensure that I myself get enough sleep today, and make a little time for fun time, I will end with the above 5 insights to improving student life. Stay tuned for PART 2, where we will explore Supplementation, Herbs, Nutrition and more naturopathic tips for making this school year a happy, healthy and productive one. See you next week!


In health and wellness,

Richard Vuksinic, N.D.

YOU! Keep Your Eye Off the Prize

Hi there, folks!


Just thought I’d pop in to introduce myself. I’m Amy, your trusty front desk woman and Tuesday’s Lotus Centre blogger (yippee)! I’m all set up and psyched to wow you with my words of wisdom... or, at least provide you with ramblings about my Tuesdays and various other stuff I think is fabulous.

Today, ladies and gents, I present you with a very serious question to ponder:

How much wood does a woodchuck chuck......... Totally kidding! As it turns out, I don’t have a serious question for you to ponder, as pondering is too tedious for a Tuesday such as this one. I do, however, have a much yummier question to tickle your feelers:

What do you need today?

Please friends, for a moment, try to take your eye off the prize and go within. Releasing the end goal is often perceived as laziness. I would argue for the sake of humankind, for goodness sakes, (YES I would be so bold as to suggest my words would benefit an entire species) that by standing still in the now, you will actually be moving yourself forward. I rest my case with a simple statement:

How can you help others the best you can if you aren’t even doing it for yourself?

Do not pass go and do not collect 200 dollars, go directly within and rest your kind soul.

It all starts within.



Toodles!

Amy