Nutrition scientists have shown over and over that people who eat more natural plant foods—vegetables, fruits, legumes—are less likely to be diagnosed with cancer. But are all vegetables equally protective? If we wanted to design an anti-cancer diet, we would want to know which foods have the most powerful anti-cancer effects. Then, we could eat plenty of these foods each day, flooding our bodies with the protective substances contained within them.

So, which foods have the most powerful anti-cancer effects? Cruciferous vegetables.

This family of vegetables includes green vegetables like kale, cabbage, collards, and broccoli, plus some others like cauliflower and turnips (see the full list at the bottom of this post). They are named for their flowers, having four equally spaced petals in the shape of a cross, from the Latin word ‘crucifer’ meaning ‘cross-bearer.’

All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition: they have sulfur-containing compounds which are responsible for their pungent or bitter flavors. When cell walls are broken by blending or chopping, a chemical reaction occurs that converts these sulfur-containing compounds to isothiocyanates (ITCs)—compounds with proven anti-cancer activities.

Over 120 ITCs have been identified, and the various ITCs have different mechanisms of action. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens and kill cancer cells. Some ITCs have anti-inflammatory, antioxidant, or even immunologic effects. Some ITCs can inhibit angiogenesis, the process by which a tumor establishes a blood supply.

Some ITCs detoxify and/or remove carcinogenic compounds; the combined consumption of broccoli and Brussels sprouts (rich sources of the ITC sulforaphane) increases the excretion of certain dietary carcinogens. (1) Some ITCs inhibit cancer cell growth or induce cancer cell death: cruciferous vegetable juice, containing a variety of ITCs, has been shown to induce apoptosis, or programmed cell death, in breast cancer cells. (2)

Some ITCs can prevent carcinogens from binding to DNA and initiating cancerous changes in the cell. Sulforaphane activates enzymes that protect cells from DNA damage by carcinogens. (3) But if DNA does indeed become damaged, the growth of the damaged cell can be stopped to allow for DNA repair, or the cell can be programmed for cell death. These processes can control this damage. Several ITCs, including sulforaphane, indole-3-carbinol (I3C), and diindolmethane (DIM) stop growth or induce death in cultured cancer cells. (3) Sulforaphane blocks tumor formation and induces programmed cell death in colon cancer cells. (4) Allyl isothiocyanate (AITC), present in several cruciferous vegetables, inhibits proliferation and induces cell death in bladder cancer cells. (5)

Indole-3-carbinol and its metabolite DIM may be especially protective against hormone-sensitive cancers; they help the body transform estrogen and other hormones into forms that are more easily excreted from the body. (6-7)

These observations in cell culture and animal studies have been confirmed by epidemiological studies drawing connections between cruciferous vegetable intake and cancer incidence. Inverse associations between cruciferous vegetable intake and breast, lung, prostate, and colorectal cancers have been reported. Similar associations exist for total vegetable intake, but cruciferous vegetables are far more potent:

•    Cruciferous vegetables are twice as powerful as other plant foods.  In population studies, a 20% increase in plant food intake generally corresponds to a 20% decrease in cancer rates, but a 20% increase in cruciferous vegetable intake corresponds to a 40% decrease in cancer rates. (8)
•    28 servings of vegetables per week decreased prostate cancer risk by 33%, but just 3 servings of cruciferous vegetables per week decreased prostate cancer risk by 41%. (9)
•    1 or more servings of cabbage per week reduces risk of pancreatic cancer by 38%. (10)

How can we maximize the ITC benefit of our cruciferous vegetables?  Methods of preparation and cooking can affect the availability of ITCs to be digested and absorbed.  Chopping, chewing, blending, or juicing allows for production of ITCs. Some ITC benefit may be lost with boiling or steaming, so we get the maximum benefit from eating cruciferous vegetables raw; however, some production of ITC in cooked cruciferous vegetables may occur in the gut once the vegetables have been ingested.

Cruciferous vegetables are not only the most powerful anti-cancer foods in existence, they are also the most nutrient-dense of all vegetables. Although the National Cancer Institute recommends 5-9 servings of fruits and vegetables per day for cancer prevention, they have not yet established specific recommendations for cruciferous vegetables. I recommend 6 fresh fruits and 8 total servings of vegetables per day, including 2 servings of cruciferous vegetables, one raw and one cooked. Consuming a large variety of these ITC-rich cruciferous vegetables within an overall nutrient-dense diet can provide us with a profound level of protection against cancer.

List of cruciferous vegetables:
•    Arugula
•    Bok choy
•    Broccoli
•    Broccoli rabe
•    Broccolini
•    Brussels sprouts
•    Cabbage
•    Cauliflower
•    Collards
•    Horseradish
•    Kale
•    Kohlrabi
•    Mache
•    Mustard greens
•    Radish
•    Red cabbage
•    Rutabaga
•    Turnips
•    Turnip greens
•    Watercress

Recipe: Braised Bok Choy
Serves: 2
Ingredients:
•    8 baby bok choy or 3 regular bok choy
•    1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
•    2 cups coarsely chopped shiitake mushrooms
•    2 large cloves garlic, chopped (optional)
•    1 tablespoon unhulled sesame seeds, lightly toasted*
*Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.

Instructions:
1.    Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
2.    Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.
3.    Remove bok choy; add mushrooms and garlic to the liquid in the pan.
4.    Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.

For an extensive collection of green vegetable recipes like these, visit Dr. Fuhrman’s website and check out his most recent book, Eat for Health.

References:

1. Walters DG, Young PJ, Agus C, Knize MG, Boobis AR, Gooderham NJ, et al. Cruciferous vegetable consumption alters the metabolism of the dietary carcinogen 2-amino-1-methyl-6-phenylimidazo [4,5-b]pyridine (PhIP) in humans. Carcinogenesis 2004;25:1659–69.

2. Brandi G et al. Mechanisms of action and antiproliferative properties of Brassica oleracea juice in human breast cancer cell lines. J Nutr 2005;135(6):1503-9

3. Higdon JV et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic
Evidence and Mechanistic Basis. Pharmacol Res. 2007 March ; 55(3): 224–236

4. Gamet-Payrastre I et al. Sulforaphane, a naturally occurring isothiocyanate induces cell cycle arrest and apoptosis in HT29 human colon cancer cells. Cancer Res 2000;60:1426-1433

5. Bhattacharya A et al. Inhibition of Bladder Cancer Development by Allyl Isothiocyanate.
Carcinogenesis. 2009 Dec 2. [Epub ahead of print]

6. Yuan F et al. Anti-estrogenic activities of indole-3-carbinol in cervical cells: implication for prevention of cervical cancer. Anticancer Res. 1999 May-Jun;19(3A):1673-80.

7. Dalessandri KM, Firestone GL, Fitch MD, Bradlow HL, Bjeldanes LF. Pilot study: effect of 3,3?-diindolylmethane supplements on urinary hormone metabolites in postmenopausal women with a history of early-stage breast cancer. Nutr Cancer 2004;50:161–7.

8. Michaud DS et al. Frut and vegetable intake and incidence of bladder cancer in a male prospective cohort. J Natl Cancer Inst 1999; 91(7):605-13

9. Cohen JH et al. Fruit and vegetable intake and prostate cancer risk. J Natl Cancer Inst 2000;92(1):61-68

10. Larsson SC, Hakansson N, Naslund I, Bergkvist L, Wolk A. Fruit and vegetable consumption in relation to pancreatic cancer: a prospective study. Cancer Epidemiol Biomarkers Prev 2006;15:301–305.

Here’s what I know for sure: finding true love is possible for anyone at any age if you’re willing to prepare yourself, on all levels, to become a magnet for love.

This wonderful Universe of ours is set up to deliver the people and things we draw to us that are consistent with our personal belief systems. If you don’t believe you will ever find the ONE, then, guess what? You get to be right …you probably won’t.

If, however, you learn to believe that the ONE is not only out there, but is ALSO LOOKING FOR YOU, then true love can be yours.

The basic Law of Attraction states that you will attract the things that match your state of belief. Believing that your soul mate is out there is critical to the preparation of manifestation.

I believe that the Universe is always mirroring back to us our beliefs about ourselves and the world. If we believe the world is a loving and friendly place, then most of the time that will be our experience. But, if we believe the world is a chaotic, stressful and fearful place, then that becomes our reality. So, believing and knowing that your soul mate is out there is the most important part of the formula.

What if I told you that it is not your job to know how your soul mate is going to appear? What if I told you that it is only your job to be ready, willing and open to love? Think about it this way: you really don’t know where air comes from, but you do believe that it’s always there for you, right?

The same is true for love. It is there for you. It has always been there for you. You just need to remember the love that you are, and once you do, the Universe will deliver the perfect soul mate to you.

Here is what worked for me, and I know it can work for you: When I was in my early forties,, I decided to manifest my soul mate using everything I had ever learned about manifestation, psychology, spirituality, and the Law of Attraction. My intentions became crystal clear while I simultaneously cleared out the clutter in my house and in my heart. I learned and invented techniques, rituals, visualizations and prayers that helped me prepare my body, mind, spirit and home for an amazing relationship. And they worked. I met my husband, Brian, who has exceeded all of my desires and expectations. He was and is everything I ever wished for.

Big love is possible for anyone of any age who is willing to become a magnet for love. Continue to live each day in the knowingness that you are in a loving, committed relationship as you savor the waiting for your beloved to arrive.

Top ten things to do and remember to manifest your soul mate:

1. Be the loving person that you are. Find ways to express more love to everyone in your life.
2. Live in the knowingness that you are in a loving, committed relationship.
3. Live that truth every day as you savor the waiting for your beloved to arrive.
4. Create a “vision map” of your romantic vision and look at it daily.
5. Write a list of the most important qualities your soul mate will possess.
6. Heal your heart of any past hurts that will prevent you from magnetizing big love.
7. Clear out the clutter in your home and create space for your beloved (especially in your closets).
8. Create an altar in the relationship corner of your home.
9. Listen to your intuition to take action when opportunities present themselves.

10. Fall in love with yourself. Know that you are loveable

Hyla Ridenour

The journey of a thousand miles begins with a single step. Although I still have many miles to travel on my journey, I have to marvel at how far I have come. It was not long ago that I took frequent trips to the McDonalds’ drive-thru where I would order a “number two” off the menu (a two cheeseburger meal complete with a medium size fry and soda). I did not have a problem eating both cheeseburgers, the fries, or the drink, and would often “supersize” my meal, followed by a cigarette or two.

Several years later, I ditched the smokes and became interested in health and fitness, particularly bodybuilding. The chiseled, lean bodies I saw in fitness magazines became obsessions, and I gave up the McDonalds, opting for oatmeal, egg whites, chicken breasts, tuna (straight from a can – eek!), and whey protein shakes. While my body became leaner, I did not necessarily feel healthy. Although I exercised often and ate what I thought was a healthy diet, I was seriously disconnected from what I was putting into my body. The bodybuilding gave me confidence, and one of my proudest moments was stepping on stage in a bodybuilding competition one year after my youngest was born. However, after a few years of the high protein regime, I was literally “chickened-out.” In fall 2006, I gave up meat completely, cold turkey, just weeks before Thanksgiving, and my daughter told me I was a disgrace to the holiday. That is when the real journey began.

Today, I am a gluten-free vegan with many of my meals being high raw or living, depending on the season and my budget. I traded in whey protein shakes for spinach smoothies, and instead of endless hours in the gym or running several miles, I practice yoga, nearly exclusively. In fact, I am currently working toward becoming a registered yoga teacher at the 200-hour level. Yoga has changed my life, and I can’t wait to share it with others.

Personally, I do not suffer from a chronic disease or illness, but my mission is to create a healthy body and to live each day to the fullest. My new lifestyle is a kinder, gentler approach to caring for myself. I have spent most of my adult life being too hard on my body, from unhealthy behavior and dietary habits to obsessive control around eating a certain amount of protein, carbohydrates, and fat each day. In truth, I was seeking the illusion of perfection. Through this process, I have learned that perfection does not exist, and I do not want to be perfect (boring). It is an ever changing and evolving process.

As I write this, beginning a new year, I recount previous New Year’s resolutions to lose weight, get fit, and be leaner. 2010 is the first year that I have not “resolved” to be anything or anyone different than who I am, where I am, in this current space in time. It has taken me years to get to this point, and it doesn’t happen overnight. Take one step at a time, and make one change at a time. One step leads to another, and you will look back at all of the miles you have covered, just as I have. All you have to do is vow to love yourself for who you are and let your health and wellbeing be the ultimate result of self love.

Hyla Ridenour is living a fulfilled life just outside of Portland, Oregon with her husband and two fantastic children. She enjoys yoga, cooking vegan and raw meals, chillaxin’ on the couch with her family and making the most of each and every moment.

The biggest ad in the Walgreens cosmetics aisle these days isn’t the airbrushed model hawking L’Oreal, but the huge cardboard archway with the Axe logo leading like a beacon to an aisle stuffed with flashy cans of body spray. This is where the boys come to be cool, to man up, to make the ladies swoon at their feet – or so the ads make them believe.

As the New York Times reported, male body products are all the rage among teenagers and even the pre-teen crowd. One mom counted 18 different products in the bathroom of her 13- and 14-year old boys – the body washes, exfoliators, body hydrators, body sprays, deodorant, shaving cream and hair products they think they can’t live without.

This is the beauty industry’s wet dream: to finally have the other 50% of adolescents churning with anxiety, desperate to own products that promise to make them attractive and acceptable (but always fall short). The marketing machine is selling such anxieties in a myriad of subtle ways – book tie-ins, gaming sites, endorsements from hip-hop stars and extreme athletes. A Kardashian sister was reportedly paid six figures to tweet about loving the smell of Axe. (In reality, most girls are holding their noses behind the guy’s back.)

The irony of this story, which the Times missed entirely, is that the ads promise virility and masculinity, yet the products may have the exact opposite effect on the bodies of developing boys. Most fragranced products contain diethyl phthalate, a chemical that has been linked to sperm damage and feminized genitals. Many of the products, from body spray to shampoo, also contain parabens, a chemical that acts like estrogen in the body.

In all, the 18 body-care products used by the above-mentioned teenagers contain roughly 200 synthetic chemicals that the boys are putting on their bodies each day before breakfast. This daily dose includes dozens of chemicals linked to cancer, skin problems, allergies and hormone disruption, according to an analysis of a typical suite of these products on the Skin Deep database.

How’s that for an ick factor?

By this point in the story, you may be shaking your head in disbelief. But the ugly truth is that companies are allowed to put nearly any chemical into beauty products in unlimited amounts, without conducting safety assessments and without listing all the chemicals on labels. Toxic products are often marketed as “pure,” “gentle,” “hypo-allergenic” and even “organic,” since there are no legal standards for these terms on personal care products.

The beauty industry is in desperate need of a safety makeover. The broken regulatory system keeps consumers in the dark about what they’re really buying and holds the industry back from innovating the next generation of non-toxic products. Why make safer products if they don’t have to? To help change the laws, join the Campaign for Safe Cosmetics at www.safecosmetics.org.

In the meantime, what’s the parent or girlfriend of an over-anxious body-spraying teenage boy to do? Showing him a Skin Deep analysis of his products, along with information about how phthalates may be impacting masculinity, may make a lasting impression. (Keep in mind that phthalates aren’t listed on product labels; avoid them by avoiding products with fragrance.)

Some honest feedback about what it’s like to smell them coming also wouldn’t hurt. As Stephenie Mullen, the mom quoted in the NYT story, wrote on her blog: “being in a car with my Axe covered boys (is) like going for a jog behind a mosquito truck.”

As it turns out, that image of the noxious spray cloud isn’t far off the mark from what’s happening in the bathroom each morning.

Deepak Chopra

There is a long tradition, both East and West, about sacred words. We don’t resort to that kind of thing very much in modern life. If you are a devout Catholic you repeat the rosary, and in many sorts of Buddhist and Hindu meditations a mantra is repeated over and over. There are two reasons for this, usually. One is that the repeated words go directly to God, as prayers do. The other is that repetition fills the mind with a deeper intention that can create a good effect.

I wonder if it isn’t time to consider how words can help to heal. I’ve been fascinated for a long time about how to update traditional spiritual practices, and this one is especially promising.

What can a mere word do to heal?

In ordinary life words can be incredibly powerful, creating instantaneous, often dramatic changes in mind and body. Think of the difference between hearing the words “You’re hired” and “You’re fired.” How many lives have been changed by “I love you”? Yet we actually know very little about how to consciously employ the effect that a single word can have.

Let me make some suggestions for you to ponder:

Withhold harsh words: Being honest doesn’t mean being brutal. In the name of telling the truth, we’ve all heard — and said — things we’re sorry were ever uttered. It’s worth remembering that every cell in your body is eavesdropping on the brain, and when you feel hurt or shocked by what you hear, the same shock is occurring to hundreds of billions of cells.

I became a doctor just on the cusp of a big change in this regard. It used to be that physicians hardly ever told fatally ill patients that they were dying, often withholding even the diagnosis. (When the last emperor of Japan died, he was not told his diagnosis — the old practice still holds in other cultures.) It was thought that receiving bad news could hasten a person’s death and impair his chances of recovery. This effect is known as nocebo, the reverse of placebo. In essence, your body metabolized bad news and becomes sicker, or it metabolizes good news and starts to heal.

Today, we believe it is only ethical to give patients full disclosure about their illness, and on the whole that is the right thing to do. But it doesn’t erase the nocebo effect. Leaving medicine aside, consider withholding harsh, harmful truths in daily life. There is no reason to discourage a child, for example, by saying hurtful things.

It’s well known in psychology that descriptive statements (such as “you’re lazy, you can’t be trusted, you’ll never be as smart as your sister,” etc.) make a much deeper impression than prescriptive statements (such as “pick up your room, remember to come home on time, be nice to your sister” etc.). Sometimes a single derogatory sentence from a parent or close friend can remain stuck in the brain for life, serving as a toxic seed that grows into a belief that one will never be good enough, smart enough, or beautiful enough. It’s much harder to remove these seeds than not to plant them in the first place.

Words that heal: Besides holding back on harsh and derogatory words, saying words that heal really works. Offering reassurance in an anxious situation settles people. Reminding someone that they are loved, respected, and valued should be a habit. Such words serve to bond two people together at a deep level if the words are backed up with simple, sincere, believable emotion — not over-stated emotion but natural feeling. We tend to be shy about exposing ourselves emotionally, but only if you try can you gain the benefit.

Then there are words we say only to ourselves, silent words of healing. In the East there are thousands of such formulas, many gathered under the loose term of mantra, that are repeated in order to infuse the mind with their good effect. You can’t get much effect from repeating a word like love, compassion, kindness, and forgiveness when your mind is agitated or filled with the flotsam of everyday life. But if you deepen your awareness through meditation, which brings one’s attention to a level of silence beneath the surface static, then healing words can have quite a strong effect.

It is taught that healing words, when said at a subtle level of the mind, can do several things. They can purify the mind of negative thoughts by introducing a more positive effect (such as replacing “It’s my fault” with “Blame won’t help anybody”). A healing word can bring comfort; it can add a positive element to your surroundings. It can improve your mood and the overall tone of your demeanor, which others will notice and take heed of.

I’m suggesting that healing words need to play a more important role in our lives. This is a vast territory worth exploring. As a society, we’ve become experts at words that definitely don’t heal: gossip, cynicism, skepticism, accusation, partisan wrangling, smear campaigns, and character assassination. As a result, we know all about the bad effects of such words. Why not consider the positive effect of saying words that work in the opposite way?

Through his over two decades of work since leaving his medical practice, Deepak Chopra continues to revolutionize common wisdom about the crucial connection between body, mind, spirit, and healing. His mission of “bridging the technological miracles of the west with the wisdom of the east” remains his thrust and provides the basis for his recognition as one of India’s historically greatest ambassadors to the west. See this blog and more at www.Intent.com.

Rush Limbaugh was rushed to a Hawaii hospital in late December, reportedly suffering from severe chest pains. The concern was a possible heart attack, but fortunately, tests showed no such problem.

This health scare should still be a wake-up call. As a doctor, I’m offering one bit of advice, not just to Rush, but to all Americans: We need to be more conservative. As conservative as possible, in fact.

With our diets, that is. Many Americans are far too liberal with their servings of meat, dairy products, eggs, and other less-than-healthy foods. And they are getting more so with each passing year. Per capita annual meat intake has risen roughly 70 pounds in the last century, and cheese intake has jumped by nearly 30 pounds in the same time period.

This huge load of cholesterol, fat, and calories has fueled epidemics of obesity, heart disease, diabetes, and other health problems. And these diseases are taxing our health care system like never before. As a nation, we now spend $147 billion on obesity-related medical costs every year. During these tough economic times, we should be tightening our belts. But let’s face it: Our belts are rapidly moving in the opposite direction.

In our grandparents’ day, people knew the value of humble beans, vegetables, and fruits, often growing them in their own family gardens. These foods have essentially no cholesterol and very little saturated fat. It pays to give them renewed respect. Indeed, people who stick to an entirely plant-based diet, as part of an overall healthy lifestyle, can do more than just prevent heart disease; they can actually reverse it, as was demonstrated in the now-classic studies of Dean Ornish, M.D.

A plant-based diet can also help you slim down, improve diabetes and hypertension, and feel like yourself again. It can also fight some types of cancer. Fruits and vegetables are packed with antioxidants and other nutrients that boost the immune system. And fiber-rich vegan diets help quickly flush carcinogens and other toxins from the body.

The only good thing about a health scare is that it reminds us how important our diets and lifestyles are to our well-beings. It’s time to trade our cheeseburgers for veggie burgers, beef tacos for bean burritos, and remote controls for tennis shoes. Yes, that’s my prescription for Rush—but it’s also my prescription for us all.

Photo by Diana Mrazikova

Well, here we are at the end of January. Have you stuck with all your New Year’s resolutions? I always appreciate the chance for self improvement, but for some reason, New Year’s resolutions just don’t feel real to me. So this year, I decided to do something different. Instead of making a list of things I wanted to change in the upcoming year, I decided to reflect on some things I learned this past year. The hope is that the lessons will be my reminder for who I want to be and how I want to live in 2010.

Here are a few things I learned in 2009:

1. I can go six weeks without eating sugar.
2. I never want to do that ever again.
3. Saying what you mean and meaning what you say can be scary sometimes.
4. Speaking the truth gets a little easier each time you do it.
5. Traveling is magical, inspiring, and life-changing.
6. Traveling is challenging, confronting, and miserable.
7. It is nearly impossible for me to sleep with someone and not develop intense feelings for him.
8. Unless I’m traveling and leaving the country the following day. Then it’s just plain fun.
9. I can pee perfectly into a cup, while driving (cruise control on a highway), and not spill a drop.
10. Unless I pee so much that the cup gets filled—and I don’t realize it—and the cup runneth over.
11. I could blame the pee-smell in my car on my dogs.
12. I prefer to just tell the truth and laugh about it.
13. Giving my heart to someone who hasn’t earned it is foolish and painful.
14. Being open and vulnerable and jumping in with both feet is laudable. (However, it too may be foolish and painful.)
15. There are few things more terrifying than karaoke.
16. There are few things more liberating than karaoke.
17. A woman’s chemistry can make her crazy.
18. A man’s chemistry can make her fuckin’ batshit.
19. Instincts should never be ignored.
20. Sometimes, it’s hard to tell where your instincts start and your baggage stops.
21. Regret is a waste of time.
22. I struggle with time management.
23. I’m afraid love may not exist the way I want it to.
24. I couldn’t give up on love if I tried.
25. I will likely learn all of this all over again in 2010 (except the pee-spilling thing—lesson learned).

Suzanne Stephens

Every day, and many times throughout the day, your body and mind are in different places. Perhaps your body feels heavy and drained as your mind is wired and frenzied. Maybe your body feels wired while your mind is heavy and sluggish.

Living with Multiple Sclerosis, I learned to add yoga to my life. Rather than considering success as doing an hour of asana every day, I add my yoga practice throughout each day. There’s no judgment. Just practice.

Yoga is not just asana (physical postures). Asana–what most people recognize as yoga–is done in most group yoga classes. But asana only represents a piece of the whole. Yoga is also breath work (pranayama), meditation, self study, and ritual. You don’t have to be a Buddha-on-the-mountaintop-pretzel-person to practice yoga; all you have to be is yourself.

Here’s how you can add yoga to your day right now.

Begin by asking yourself: How does my body feel right now? How does my mind feel right now? Make no judgment of your answer, just notice. Ask yourself many times throughout the day as your answers will differ.

Adopt the mantra: “Make no judgment! Just notice.” Consider this as a practice in observance. By doing this you become more aware of your body and mind, making it easier to see patterns, trends, and triggers. As a result, it becomes harder to ignore your body’s needs as you pay more attention.

Notice your breath. In our asana practice, we link our breath with our movement. As postures get more difficult, we listen to our breath to bring it back to that smooth, steady place that feels just right in our bodies. Therefore, as each day begins, establish a smooth steady breath speed just like you do at the beginning of your asana practice (How-to: Beginning Yoga Breath Video).

As your day goes on, check in with that breath. Has it become shallow and just in the neck? Is it a complete full torso breath? Is your breath a reflection of your day perhaps? How often can you catch yourself holding your breath? When you’re stressed or anxious, your breath becomes more hurried and shallow. When you’re relaxed the breath tends to lengthen. Treat this as a practice in observance as you “make no judgment” and bring your breath back to that smooth, steady place.

Bring in your asana. Mountain Pose or Tadasana is a pose that we find ourselves in daily when standing up. If you don’t stand, there’s the seated version (Dandasana) for you. If seated isn’t available to you, then there’s always lying on the back. The point is that it’s always available. As you inhale, lift your heart (from standing, seated, or lying). As you do this, you’ll notice your spirits lifting as well.

I practice this many times every day. Especially on days when I’m feeling crummy: I breathe in, lift my heart, and instantly I begin to feel better. Try it. Practice this while brushing your teeth, while doing dishes, while waiting in line, while on the toilet. You get the idea.

Become mindful. Meditation is simply a one-pointed focus. It’s not easy. It takes work and patience to tame your “monkey mind.” Become mindful in all that you do. Notice the way you feel, notice the smells, the sounds, and the very action of whatever you’re doing. Practicing this while eating is a favorite of mine. How often do you find yourself doing five other things while eating? Are you eating now while reading this? Instead, stop and just be mindful of eating. Notice every texture you taste and feel, notice the feeling of vitality that begins with each chew (are you chewing?), and notice the colors of the food on your plate or in your glass. Take the time to notice and be present with whatever you’re doing. Mindfulness can be added and practiced in innumerable ways throughout your day.

Self Study. Pick up the Yoga Sutras of Patanjali or a cookbook with healthy recipes. The goal in yoga is to control the random fluctuations of the mind and to see things as they are, not as we project them or would rather have them be. We must take good care of ourselves and treat our bodies kindly. Study the 8 limbs of Yoga or the Sutras. By looking at ways to better ourselves we begin to become the best version of ourselves. This is different for each of us, as it should be.

I study the Sutras to calm my mind and promote right thinking, rather than focus on the downward spiral of self-doubt that my mind leans towards at times. I study cookbooks and books on nutrition to teach myself about eating well. What can you do to bring yourself to a more balanced and healthy place?

Maybe it’s focusing on nutrition, listening more than you speak, or speaking more kindly to yourself. Yoga is a lifelong practice. You can practice once and feel awesome, but your practice will grow with you if you continue to practice. It’s not called “Got it;” it’s not called “Mastery;” it’s called “Practice” for a reason. Breathing, eating, and resting are all opportunities to practice. Coming to my class doesn’t constitute practice alone; it’s only part of it. The practice resides in each of you. One of my favorite yoga quotes comes from Pattabhi Jois, “Yoga is 99% practice and 1% theory.” Pay attention. Make no judgment. See how yoga empowers you!

Suzanne Stephens is a Yoga Instructor (500RYT) trained in the Viniyoga lineage and teaches Yoga Empowered for Chronic Illness in Seattle, WA and online via her blog Yoga Empowered Online for Chronic Illness. She’s allergic to eggs, thinks “Shaun of the Dead” is one of the greatest movies of all time and can be found strutting to whatever theme song it is that is playing in her head.

Adrienne Martin

Two summers ago, I had one of those ‘a-ha’ moments. It was August and this message came to me, “What if, Adrienne, you are perfect as you are, right now, in this very moment. What if we are ALL perfect as we are right now?”

Well that idea blew away every single one of my previous beliefs and thoughts. BUT, I bought into it and spent an entire bliss-filled week living this truth. I felt lighter and happier than I ever had before. A friend told me, “You look different, better.” A complete sense of peace and wonder filled my body, mind and spirit. And it felt like I was happy for no real reason at all, as I had always relied on external stimulus to give me a feeling of happiness.

But it was fleeting. Within a week, I began to question everything and even wanted to speed up the process by trying harder at this peace and bliss, thinking I could perfect it and make it become even better. I also began to think that I was completely delusional and silly.

I now know that this was my ego struggling to stay alive. Who am I without all those past beliefs and ties? Who am I if I am not always trying to lose 20 pounds? Who am I if I am not worried about what people think? How can I be perfect, how can right now be perfect, if I am not skinny, rich and going, doing and achieving constantly?

The ego identifies with outside sources which feeds its “life.” So when we are stuck in our story, our beliefs and our attachments, we look to outside stimulus to make us whole. For me it has always been food, a boozy beverage and approval from men that make me feel whole and happy.

When I had this a-ha moment, it was like all that slipped away effortlessly. I ate when I was hungry and easily picked light, nutrient-rich foods. I was not emotionally hungry at all. I felt very creative and idea after idea came to me, many of which manifested with ease. I was very present and in the moment. And for the first time in my life I was not trying to achieve anything or beating myself up for everything (which in my life has included, believe it or not, breathing).

I long for this blissful feeling to return. These days I focus on not trying so hard. I work on finding peace in small moments of time and being truly grateful for all I have. I feel as though my body and mind need to catch up to where my spirit is, where my true being lies. My spiritual teacher told me recently, “The body is dense and your true spirit has a very high vibration so it takes time to infuse this high vibration into the reality of your physical being.”

So I am learning patience (not my strong suit) and enjoying the journey, the now. The more I do that, amazingly, the more rich my life becomes.

So what I would like to pose to you is this: What if you are perfect as you are right now? Because here is the truth. You are. You are a beautiful, wonderful being put on this earth to be nothing but happy and content. While it may be true that you feel there is more for you on your path, trust that it will come. There is so much action in non-action. I know that this contradicts EVERYTHING that we are told in our society but it is true.

Love yourself, bask in your perfectly imperfect life, look at the world in wonder, listen with full ears and a full heart, focus on the abundance that is all around you and slowly but surely, watch the magic unfold.

Adrienne Martin is a licensed acupuncturist and health and wellness educator in the Greater Boston area. For more information, visit www.adriennemartin.com.

By Maria Mooney

What would a notable New Jersey Senator want with little ol’ me? I asked myself this very question at the start of 2010 when I received a call from Senator Joseph Kyrillos’ office asking me to come in and share my story, which is explained in detail here. Shortly after, I gained my composure and reminded myself that I am special, unique, and worthy of the Senator’s time because my passion brings me joy and provides me with endless opportunities to serve others. Before I reveal the outcome of our electrifying meeting, allow me to provide you with some basic pointers pertaining to advocacy work and the “how to’s” of meeting with your legislator.

1. E-mail, call, or write a letter to your legislator about the topic of interest you have a desire to advocate for. Make it short and sweet, while adding the most important details and leaving out extraneous information. Remember, these are busy folks, so be memorable and BE KIND!

2. Before your meeting, make Google your friend. Read up on your legislator’s biography, the issues he/she is a champion for, committees he/she serves on, and awards he/she has received. Knowledge is power no matter what the circumstance.

3. Prepare the documents that you will be presenting to your legislator, and if you are like me, carry them in a bright colored folder! I chose bright orange (pink and purple were runners up). For example, I left a brochure explaining RSD/CRPS, my resume, and my first CSL blog post with information on crazysexylife.com. What is a meeting with a senator without mentioning Kris Carr and Crazy Sexy Life?

4. If you know your nerves often get the best of you, practice speaking beforehand. Keep in mind, you will have thirty minutes or less to meet with your legislator, so use your time wisely. Kill him/her with kindness, passion, and a snazzy outfit. A little sparkle never hurt anyone!

5. Meet with your legislator! Make eye contact, remember your manners, and use body language that expresses confidence. Convey to him/her that your message is unique and your cause is worth his/her time, effort, and backing.

6. Follow up with your legislator and his/her staff within a few business days expressing your gratitude for the opportunity. Let him/her know that you are excited and will be in touch to follow through with what you discussed together.

7. Pat yourself on the back for a job well done! You just met with a legislator!

Meeting with Senator Kyrillos was like meeting with a very accomplished friend. His presence and charm are undeniable, but his ability to make you feel comfortable on the spot is pure magic. A few minutes into our conversation, I stopped shaking and started doing what I do best, which is advocate for holistic, compassionate, affordable, integrative, and individualized care for persons with chronic pain and illness. I want the patients to be viewed as the expert, minimizing the large power differential that exists between doctor and patient, and the health professional to be the facilitator of holistic and integrative care. “First, do no harm,” is a principle that has been overlooked in recent years, creating a system where diseases progress and individuals are left to solve their problems alone.

The Senator’s main question was, “How can I help you accomplish your goals?” We came to the following action plan:

1. Create a personalized website for persons with chronic pain.

2. Write a proposal to Congress (where I will testify) and a press release.

3. Increase my own advocacy work. My long-term goal is to lecture to health professionals in hospitals across the country about chronic pain, illness, and disability and the above mentioned topics of interest.

For now, I am thrilled with the outcome of our meeting and excited for what the future holds. As a budding social worker, advocacy runs through my veins, and my life is dedicated to the service of others, especially the vulnerable and the oppressed. Remember, YOU can make a difference! Now, go forth and serve others!