My New Yoga Clothing Line : Zen Girl Activewear!

After months of testing fabrics, designs, colors and sizes, I am so excited to announce a new addition to the yoga-inspired clothing market : Zen Girl Activewear. http://www.zengirlactivewear.etsy.com/

The idea to create this line came from my dismay with the current options. Lululemon, Lucy and Gaiam dominate the existing market and while, yes, their pieces are bright, beautiful and very well-made, I found it increasingly difficult to justify spending $65 on a single top or $90 on a pair of pants. I also find it strange that my fellow yoga teachers who live, breathe and L.O.V.E. yoga can't afford to shop at the stores that represent the "yoga" lifestyle.

Long story short, during a particularly intense practice one day on my yoga mat, this dream started to take shape in my head: "What if I (yes....little ole me...) created a clothing line that was not only fun, fresh, vibrant and inspired, but also....wait for it...affordable?!" Over the next few months, design ideas started to come to me (mostly, of course, on my mat) and I started to put the wheels in to motion. After a few run-ins with fear, followed by few brushes with self-doubt, I finally brought my daydream to life.

For the first part of the Summer 2012 Collection, I created 5 pieces using little mantras, or sayings that inspire me daily. I am creating this line for YOU: the Fun-loving Yogini, so your feedback is very much appreciated!

Here's to stepping out of your comfort zone, taking a leap of faith and following your bliss. Namaste xoxo

SHOP: http://www.zengirlactivewear.etsy.com/

Floating Yogis!

Here is a great photo of a SUP Yoga workshop I taught this past February.

The sun was shining bright, the wind was cooperating and we were manuevering ourselves

 in to a beautiful expression of Full Pigeon Pose ~  Eka Pada Raja Kapotasana

Combining my two loves : the ocean + yoga = BLISS.

Join our flow : http://www.paddleintofitness.com/

13 Refreshing Smoothie & Green Juice Recipes

Here is a fun post I wrote for the super popular yogi blog, MindBodyGreen. It got over 1,200 likes in one week! I was so proud to see the yoga community so excited and passionate about what they put in to their bodies....GREEN JUICE FOR LIFE : )

13 Refreshing Smoothie & Green Juice Recipes By Mandy Burstein

Here in southern California where the sun shines bright and healthy living is always on the mind, the “liquid meal” trend has totally captivated our focus. Where fitness is a huge part of our lives and for some of us, a career, green juices and smoothies are redefining foods as fuel in order to maximize athletic output. To read the full post, click here:

http://www.mindbodygreen.com/0-4580/13-Refreshing-Smoothie-Green-Juice-Recipes.html

20 Minute Meal : Orzo, Kale, Shroom Sauté

My hubby called me from work yesterday afternoon requesting some kind of “chicken and rice” dish for dinner. Seeing as he is the most indecisive person when it comes to food (99% of his cravings are “whatever you want, sweetie”), this special request was a welcome surprise! The majority of my cooking leans towards vegetarian, but we have a strict policy in my house that you listen to your body - so if you are craving chicken, then chicken you will eat! While I was not in the mood for meat last night, I added extra kale and mushrooms to this dish to make it hearty. Orzo, meaning “barley” in Italiano is a lighter version of a risotto-style rice and in addition to using it in a sauté like mine, can also be used to add substance to a soup or salad.

Any time I try out a recipe for the first time, I budget at least an hour of total cook time. But, I was surprised to find that this meal went from boiling water to plated in about 20 minutes – which is why I’m so excited to share this with you!

20 Minute Mid-Week Meal:  Orzo, Kale, Shroom Sauté

1 lb. Orzo (I used “DeLallo Orzo No.65” from Sprouts)
10oz. Kale (I cook with Trader Joe’s “Cut, cleaned and ready to cook” Kale)
5 oz. Mushrooms (I used Trader Joe’s “Sliced Cremini Mushrooms”)
*4oz. Grilled chicken breast optional

½ yellow onion
1 tablespoon Smart Balance (non-dairy butter like spread)
4 cloves of garlic, chopped
10 cherry tomatoes
6 cups of water
Olive Oil
Sriracha
Turmeric
Sea Salt
Black Peppercorns
Crushed Red Pepper flakes

Bring water to boil in saucepan, add Orzo, sprinkle a bit of Turmeric on top of boiling water, and cover. Let cook for 9 minutes, stirring occasionally and then let sit.

In a separate pan, fill with ½ cup of water, cover and bring to boil. Once boiling, add Kale and cover for 1 minute. Once Kale is tender, drain water and put kale in a bowl to the side. Return pan to burner, coat bottom with olive oil and place chopped garlic and chopped onion in pan. Sauté until both are golden brown, then add mushrooms and Smart Balance. Cook to your desired texture, and then add kale. Add cherry tomatoes whole, letting them cook down on their own. The best part is squishing them at the end! Drizzle Sriracha on top of sauté to your preferred level of spiciness.  

If you are adding meat, include chicken breast in the sauté here. Now is the time to add the Orzo, so spoon it out of the saucepan in to the sauté, separating any bits that have become stuck together. Gently work all the ingredients together in the pan for 3 mintues, adding salt, pepper, red pepper and any other herbs or spices to your taste.

Makes 3-4 servings, with leftovers : )

SUP Yoga Teacher Training!

So you're saying you do YOGA on a BOARD while floating on the WATER?!? No way! Yep, that's right! I've been teaching Stand Up Paddle Board Yoga for over a year now and absolutely love it! If you are a yoga instructor and want to become certified to teach SUP Yoga, this is the training for you. Leading the training will be myself, Kathryn McCann (E-RYT 200) and Gillian Gibree (ROXY-sponsored ocean athlete, RTY and Founder of Paddle Into Fitness). More info on our website: http://www.paddleintofitness.com/  : )

5 Easy Ways to Get into Yoga this Spring

Wanting to show my friends/family/students that Springtime is the PERFECT time to re-charge your yoga practice, I authored this blog for Tiny Buddha. You can read "5 Easy Ways to Get into Yoga this Spring" here:

http://tinybuddha.com/blog/5-easy-ways-to-get-into-yoga-this-spring/

3 Things Tweens Teach Us about Living and Enjoying Life

In July 2011, I got to spend some real quality time with my 13 year-old little sister, Sabrina.  Inspired by my precious time with her, I authored this post for one of my favorite lifestyle blogs, Tiny Buddha.

You can read the full piece here:http://tinybuddha.com/blog/3-things-tweens-teach-us-about-living-and-enjoying-life/

Hearty & Healthy Springtime Feast

Hearty & Healthy Springtime Feast: Farfalle Rosa with Salmon and Asparagus 


Makes: 2-4 Servings. Under $20 & Under 20 minutes in the kitchen!

This dish is considered a nutritional powerhouse as it is packed with Omega-3s, protein, Vitamins A, B, C and D and is low in sodium, lactose and fat!

You will need: 1 pound of Farfalle (bowtie) pasta, 1 pound asaparagus stalks, ¾ pound wild salmon (unseasoned), extra virgin olive oil, 2 handfuls of fresh roma tomatoes, red pasta sauce, white pasta sauce (I prefer Walden Farms Alfredo Sauce from Sprouts), fresh squeezed lemon juice. Everything was purchased at Sprouts Markets.

Directions: Boil farfalle pasta until al dente (still a little hard around the edges) then place aside. In a pan on low-medium heat, coat the bottom of the pan with olive oil. Once sizzling, throw in the chopped tomatoes and diced asparagus. Once the tomatoes have cooked down a bit and the asparagus is starting to golden, add in the salmon in bite-sized chunks. Allow the salmon to sauté for about a minute, then add in a little red sauce and then a little white sauce, until you find that perfect blend of a pink sauce. Go easy on the sauces – the lighter, the better! Sample the sauce here to make sure it tastes to your liking. Turn down the heat to low and let all the flavors blend together here for a few minutes. When it seems ready, lightly toss the farfalle with extra virgin olive oil, then slowly fold the farfalle into the sauce. Mix everything together very well, let it blend for a minute, then sprinkle lemon juice overtop and serve. Buon appetito!

Other healthy & easy home-cooked meals: Grilled white fish tacos with cilantro rice and red kidney beans; Homemade grilled pizza with Trader Joe’s pizza dough (ingredients of your choice!); Penne arrabiata with roasted red peppers and eggplant; Mediterranean Feast Night: falafel, hummus, pita, and Greek salad.

                         

Perfectly Light & Quick Weekday Dinner: Seared Ahi over Cous Cous

Perfectly Light & Quick Weekday Dinner: Seared Ahi Tuna over Mushroom Cous Cous


Makes: 2-4 Servings. Under $10 & Under 10 minutes cooking time!


This recipe is very low in sodium, lactose and  fat and is very high in hearty-healthy Omega-3 fatty acids, and is super easy to prepare!

You will need: Trader Joe’s Frozen Plain – Ahi Tuna Steak (around 1 pound), Trader Joe’s Israeli Couscous (purple box), Trader Joe’s Island Soyaki, package of mushroom, 1 yellow onion, chopped garlic, extra virgin olive oil and unsalted butter. Everything was purchased at Trader Joe’s.

 

Directions: Transfer Ahi from the freezer to the refrigerator allowing it to slowly thaw over a few hours (maybe do this in the morning before you leave for work.) Once thaw, poke the ahi with a fork to tenderize a bit, then coat the Ahi with Soyaki and allow to marinade for at least 10 minutes. In the meantime, cook the Couscous according to the directions given on the packaging. While couscous is cooking, sauté garlic, onion and mushrooms in extra virgin olive oil and butter until golden brown, then stir into completed couscous. Heat a skillet or grill until it is sizzling, then gently place Ahi steaks on. Allow steaks to cook equally on each side to your liking. For best results, sear for just under 2 minutes on each side.

When both parts are ready, slice Ahi into thin strips and place them on top of a bed of couscous. Lightly drizzle Soyaki on top of dish for a little extra flavor, or add an avocado spread to compliment the tuna. Enjoy!

Spring Clean Your Diet

Did you know? Today’s generation is on track to being the first generation to not outlive our parents – meaning that our eating, exercise and lifestyle choices are cutting our lives decades shorter than they otherwise would be. Personally, I refuse to be a part of this scary statistic –  What about you? My inspiration for this month’s blog came from hearing friends insist that it is either too hard, too expensive or too complicated to start eating healthier. Yes, it is true – fast food is very accessible and very affordable - and worse - many of us are pre-programmed from our youth to start salivating at the sight of the golden arches, or the smell of onions sizzling as you drive by an In & Out.

Yet, coming into my adulthood, I find it empowering and necessary to start closely examining my eating habits and re-programming myself towards healthier options. One thing that really jump-started this transition was my body noticeably fighting back to what I put in it. Like more than  95 million Americans, I started suffering from digestive problems like upset stomach, irritable bowel, heartburn and acid reflux – which manifested itself as skin irritation, bloating, weight gain and fatigue. My research and personal experience all boils down to this revelation about eating better: Simplify your meals. The less ingredients, the less complex, the less processed the food - the easier it is for your body to absorb and digest. 

1) Increase your water intake to at least 10 glasses per day

When we are dehydrated, we crave salty, starchy foods – so keep hydrated to prevent those cravings. Carry around a nalgene bottle or 1liter Smart Water bottle and keep re-filling it all day long so you are hydrated even when on the go.

2) Enjoy a cup of hot green tea or lukewarm water with lemon each day

Green tea helps produce cancer-fighting cells and aids digestion & weight loss.

3) Plan your meals for the week out each Sunday

Organizing your meals helps you choose more nutritious options and saves money! (See #6 below)

4) Cut your meat intake in half

Wait - Don’t leave me just yet! I’m not advocating going fully vegetarian if you are not open to it. Just pick one meal per day - either lunch or dinner - and make it delicious and meat-free by substituting in any of the following: hearty portobello mushrooms, avocado, sautéed tofu, lentil and veggie stir-fry, etc. Salmon, shrimp and white fish are also good pescetarian options if you are not open to cutting out animal proteins just yet.

5) Eat Local & Seasonal

 The easiest way to do this is by frequenting vendors that carry locally grown food, like farmer’s markets. With 49 weekly Farmer’s Markets and growing, San Diego has a nearby option for everyone. My favorites are: the Ocean Beach Farmers Market on Wednesdays, the Little Italy Mercato on Saturdays, the Hillcrest Open Air Bazaar on Sundays, and the La Jolla Open Aire Market on Sundays. All four have evolved into large bustling markets featuring live music, cooking demos and local artisans. Find your nearest market here: www.sdfarmbureau.org/BuyLocal/Farmers-Markets.php

6) Wednesdays at Sprouts!

My other favorite trick to eating locally and seasonally on a budget is shopping at Sprouts Markets on Wednesdays. During their mid-week sale, virtually everything in the store is reduced in price, so I stock up on all my fruits, veggies, seafood and poultry on this day. Some great specials they run almost every week: 49 cents avocados; 49 cents red peppers; 3 for $1 cucumbers; 89 romaine/red lettuce; $1.99/lb asaparagus and brussel sprouts and more!

And there you have it ~ some of my favorite go-to tips to help clean up your diet! :)

Springtime wildflowers in bloom at Windansea Beach, La Jolla.

Why Can’t Sleep be More like Savasana?

I used to be the girl that could sleep anywhere. From cars to planes to movie theaters, I was a tried and true lover of my sleep. I believe it actually reached an all-time high when junior year of high school, I was able to peacefully sleep during a break at cheer camp, with five thousand highly-caffeinated cheerleaders screaming “GO-BIG-BLUE!” all around me. Then, somewhere between pulling all-nighters in college and entering the stress-filled real world, my unrivaled ability to fall asleep anywhere and everywhere had suddenly dissipated.

Luckily, my love affair with yoga has introduced me to the sweet surrender of Savasana (the delicious “Corpse Pose” that is given as a gift to you at the end of a vigorous class) thereby transcending my occasional insomnia, allowing me to finally find some peace around bedtime. However, as the days have drawn longer and my restlessness around bedtime increases, I find myself asking, “Why can’t sleep be more like Savasana?”

Here are five simple ways to harness the benefits of Savasana and improve your ability to fall asleep and stay asleep through the dog days of summer:

1) Plan your meals – What we put into our bodies during the hours leading up bed dramatically affect our bodies’ ability to fall into meaningful sleep. Make lunch your biggest meal of the day, followed by a light dinner at least three hours before bed. This allows time for proper digestion to set it. Also, alcohol and caffeinated drinks like tea, coffee and sodas are stimulating to the body and mind, so stop drinking those at least 2 hours before bedtime. Remember, it takes about two weeks for these new habits to positively affect your sleep, so if you are not noticing results at first, be patient and stick with it!

2) Unplug – For better sleep, make an effort to unplug from all technology for at least an hour before your desired bedtime. In this overly-stimulated and technology-driven society, our senses are on full alert all day long, being constantly bombarded by phones, computers, news feeds, notifications, etc. No wonder the prevalence of insomnia has rise so highly in the past decade! Allow yourself a reprieve from the incessant stimulation by “unplugging” at night – that means turning off the TV, laptop, cell phone, and any other unnecessary devices – and allowing yourself to enjoy some uninterrupted peace and quiet.

3) Ambiance – Envision your bedroom as your sanctuary. Remove any unnecessary clutter that is distracting and invite in tranquility. Ask yourself: What does your ideal sleep haven look like? Visualize it, then create it. Relax and soften your senses of sight, sound and smell – dim the lighting, light some candles and play classical, jazz or opera music, any style without lyrics will do. Also, explore the wonderful world of aromatherapy. The following aromas are proven to ease sleeplessness and invite in the zzz’s : chamomile, frankincense, jasmine, lavender, marjoram, rose, sandalwood and ylang ylang.

4) Yoga for Better Sleep – “Legs-up-the-Wall” pose is arguably the most restorative yoga
posture around. Lying still in this pose for 15 minutes before bed is believed to have the same benefits as four hours of deep REM sleep. Another powerful insomnia-eradicating tool is listening to a guided meditation in bed. The “Yoga Nidra” guided meditations are famous for their ability to put you in a relaxed state of unconsciousness lingering somewhere between being awake and being asleep, allowing you to gently float into a sweet surrender. Here is a good one I found on Youtube: www.youtube.com/watch?v=yr3N-FtQzTk

5) Journaling – In summary, there are two essential ingredients to successful sleep: an exhausted body and an exhausted mind. Without the combination of both, you will find yourself tossing and turning all night long, either wrestling with your thoughts or wrestling with your extremities. Make sure that your body has had enough exercise throughout the day, so that you are physically tired by the end of the night. If that has been accomplished, the next barrier to preventing you from sleeping well is an active, racing mind. After trying Steps 1-4 and you still cannot turn off your thoughts, stop fighting them and start expressing them! Take up the habit of journaling before bed every night. And no - typing on an unnecessarily stimulating laptop or iPad does not count. Pick up an old-school piece of paper and a pen and start getting those thoughts out of your head. Allow yourself time to scribble, cross things out, doodle and sketch – believe me, after ten to fifteen minutes of creative expression and wrangling your thoughts out of your head and onto paper, your mind will be begging for a peaceful, sweet slumber.

Here’s to a beautiful summer filled with lively, energetic days and deeply restful nights. Namaste!

Yummy Fall Recipe - Mama's Chicken Tortilla Soup

CHICKEN TORTILLA SOUP 

(from the kitchen of my beautiful mama,

Dana Gomez, with love)

INGREDIENTS

4 tablespoons extra-virgin olive oil

1 medium white onion, diced

1 red pepper diced

1 carrot stalk chopped

4 garlic cloves, minced

1 chipotle pepper seeded and minced

2 can fire roasted diced tomatoes

2 tablespoons cumin

1 tablespoon poultry seasoning

1 quart low-sodium chicken stock

1 bottle of beer

Salt and freshly ground black pepper

8 corn tortillas, cut into 1/8-inch-thick strips (or tortilla chips)

1 1/2 cups shredded cooked chicken – rotisserie chicken works great!

* For a great veggie option, substitute the chicken with 1 or 2 cans of Cuban-style black beans from Trader Joe's.

TOPPINGS

2 avocados, halved, pitted, peeled, and diced

1 cup shredded Jack cheese

1 Dollop of Sour cream

Save some of the shredded chicken

1/4 cup coarsely chopped fresh cilantro leaves

1 lime, cut in wedges, for serving

 

Directions

Place a large soup pot over medium heat and coat with olive oil.  Add the onions, garlic, peppers, and carrot season with salt and pepper, cumin cook, stirring for 15 minutes until the vegetables are cooked down and pulpy. Add in shredded chicken, handful of cilantro, and poultry seasoning.  Pour in the canned tomatoes, beer, and stock and simmer for 30 minutes.  Taste and then taste again after another 5 minutes…

If you have an immersion blender, blend to your desired consistency.  If you do not have an immersion blender, get one they’re awesome… Alternatively, ladle some soup into blender, let it cool for about 10 minutes (VERY IMPORTANT) and blend – return blended soup to pot.

Heat some oil in a separate pan and when it begins to smoke, add the tortilla strips in batches and fry until they are crisp on all sides. Remove to a paper towel-lined platter and sprinkle with salt while they are still hot.

Ladle the hot soup into bowls and put a pile of shredded chicken on top of each. Top with the diced avocado and fried tortilla strips (and a crumbly white Mexican-style cheese, if using). Garnish with cilantro, sour cream, and serve with lime wedges. Allow to simmer on low heat for 1.5 - 2 hours.

Enjoy!!! xoxoxox

Don't Hate - Collaborate!

Attention: LADIES!  Why are there so few female leaders? 

Research shows: We get in our own way! In 2008, just 2.8% of firms in the S&P 500 were led by female CEOs.


Stop hating and start collaborating!

A 2011 study published in the Economic Journal shows that women rise up to and surpass men as leaders when we work together towards a common goal. When we choose to go at it alone, cattiness and unhealthy competitiveness arises, blocking our own road to success.

During the winter of 2010, I went Stand-Up Paddleboarding with my girlfriends, Jenny and Kristy in La Jolla Shores. It was a warm Decemeber day and just messing around, we tried doing yoga on the boards and saw how fun (and surprisingly easy!) it was. After a super fun day on the ocean, I rushed home to google “Stand-Up Paddle Board Yoga” and see if there was anything of the kind in San Diego. Secretly hoping there wasn’t, I was excited to be a pioneer and start up the first classes of its kind.

Low and behold, I found Paddle Into Fitness, founded by Gillian Gibree, a world-class competitive paddleboarder and yogi.  As tempting as it was to try to start my own gig, something inside me recognized that she was doing it big and it would be wise to team up. Think: “If you can’t beat ‘em, Join ‘em.” Listening to my intuition, I took a chance and reached out to Gillian. She turned out to be incredibly kind, receptive and welcoming of me onto her team! Over a year later, I am proud to say that our company, Paddle Into Fitness has become an even bigger leader in the SUP Yoga industry, and Gillian has become a personal mentor to me, and a dear friend. Moral of the Story: A little humility and the courage to reach out and connect and collaborate with fellow females can go a long way.

Today’s challenges:

#1) In your personal life - Reach out to someone you have hated on in the past. Send them a genuine compliment.

#2) In your professional life, find a like-minded woman who can become your ally/mentor instead of your competition.  Make friends. Play nice. And don’t be surprised when great things start to come your way.

 

To view the complete article and research that inspired this piece:

http://www.guardian.co.uk/world/2011/sep/11/women-equality-competition-gender