An Unexpected Joy

After becoming a mother I experienced some significant changes in the way I conceived what a daily ashtanga yoga practice looked like.  In the years before, I had been relatively uncompromising in my approach to practice, and even during my pregnancy I was able to continue doing something that resembled my regular practice fairly closely, which at the time included asana, pranayama and meditation.  Although my asana practice changed considerably over the nine month period, I was still able to carve out a large portion of my morning and fully devote it to a time of personal practice, and pretty much whatever else I wanted to do.  After having our son Jediah, I learned very quickly that my time was no longer my own.

If you do not have children, or if you have never been in the position of having all the responsibility of taking care of a small helpless infant for the first time, then it is easy to underestimate the amount of energy and full-time one-pointed focus that goes into caring for a baby.  All of your heart, soul, body and mind is being drawn out by this tiny being, and there is not a lot of room for anything or anyone else (at least that was my experience).  I honestly felt that I had no time that was my own, and the brief periods I did find, felt like stolen moments, fleeting and unpredictable.  I would try to fit in some kind of semblance of a "regular practice" when Jediah was sleeping, but mostly it turned into a time of much needed rest for my sleep-deprived self. 

Although there were many times during that first year where I found myself frustrated with not being able to practice yoga in the manner I was used to, once I let go and surrendered to what was, rather then trying to force things into the way I wanted them to be, a whole new world opened up.  

Through the experience of motherhood, I was forced to look at my life with new eyes.  I began to see my practice of yoga expanding and reaching out beyond just the practice of asana, pranayama or meditation.  

To my own surprise, part of my yoga practice became singing devotional songs (bhajans) to my baby boy, and this included japa, the regular recitation of a mantra, through hours of crying and sleepless nights.  My new found practice involved embracing my role as a mother in the form of unconditional love, not only directed to my son, but also opening up to include each person I would meet; seeing the beautiful child residing within them, and their need to be seen, accepted, and loved.  For me, yoga became an immediate call to be fully present, whether I was making a meal, washing dishes, or changing diapers.  I practiced surya-namaskara whenever I saw the sun, and the deepest sense of gratitude and devotion would wash over me as I gave thanks for its warmth, for nature, for my precious child, and this beautiful gift of life. 

Don’t get me wrong, I completely still love my daily asana and pranayama practice, and I am so grateful to again have the time and space where I can make them a focused priority in my day once again.

However, I am also so grateful for this gift of motherhood that opened my eyes and my heart in a completely new and unexpected way.  

Even though it is probably the most challenging role of my life, it not only gave me a wondrous, magical little boy, who fills my world with awe and amazement, but it opened my mind to experiencing a greater depth within my own practice of yoga, and allowed me to see more clearly how it ought to be practiced and incorporated into everything I do, in many different ways, and I will be eternally grateful for that.    

Hari Om Tat Sat

Vitamin B12 - What's the big deal?

First off, I am not an expert in nutrition. However, diet and health is an area of interest for me, especially when it comes to promoting a vegetarian or vegan lifestyle.  I have done some research on different topics over the years, mostly in relation to my own choices and health; but recently a student asked me to write about vitamin B12 and whether it is really a problem for someone taking up a vegan diet.  So, I thought this would be a good forum to discuss the issue at hand.

The main criticism of a vegan diet is that it cannot provide adequate nutrition.  The argument goes something like this: "Plant foods are completely lacking in vitamin B12, and obviously if we need a nutrient that we can't get from plants alone, then it is evident that humans are not meant to be strict vegetarians." 

So what's the deal with this vitamin B12?  Do we really need it and is it even important?

As it turns out, vitamin B12 is super important for our health at a fundamental level.  It is needed for cell division, blood formation and making DNA. 

The truth is that neither plants nor animals synthesize vitamin B12.  It is manufactured by microorganisms (bacteria, fungi and algae) and thus, is found in soil, microbial-contaminated water, and feces.  It just so happens that animals and their food byproducts are contaminated with the B12-producing bacteria, and subsequently, become a source of for it.  It may also be that some plant foods are contaminated with these bacteria, but we generally wash away any vitamin B12 prior to eating them.

The recommended intake of B12 is actually quite small (2.4mcg for those over the age of 14yrs);  but a deficiency is a very serious problem leading ultimately to irreversible nerve damage.
Fortunately, we are able to store, recycle, and reuse vitamin B12 very efficiently, and only excrete a tiny fraction from our internal stores each day.  However, over time, if we do not replenish our stores from either the food in our diet or from supplements, a deficiency may occur.

Numerous studies have demonstrated that any actual deficiencies of B12 in vegetarian or vegan diets is mainly due to poor meal planning. (Leitzmann C. 2005. Vegetarian diets: what are the advantages? Forum of Nutrition. (57) 147-56)  Obviously, any diet based on a single starchy staple (root vegetable, rice, pasta, or bread) will not only lack vitamin B12, but also protein, iron, zinc, and calcium.  The answer to the problem is super simple though, simply incorporate nutrient-rich plant foods, such as nuts, legumes, leafy greens, fortified non-dairy milk, and fortified whole-grain cereals.  This will significantly improve the bioavailability of nutrients, while also being an effective solution to bigger environmental problems and global hunger issues.

In truth, vitamin B12 deficiencies are very rare, and usually take quiet a long time to develop, anywhere from 3-15 years, and can occur in both vegans and non-vegetarians alike.  It is a condition that mostly arises from malabsorption, or a poor or highly restricted diet, or if a person has been vegan for many years without taking any form of supplementation or fortified foods.

If a deficiency goes untreated it may cause symptoms such as: weakness, a feeling of being extremely tired or light-headed, tingling or numbness in the fingers, arms and legs, nerve damage, difficulty with balance, heart palpitations and shortness of breath, pale skin, sore tongue, bruising or bleeding easily, bleeding gums, upset stomach, weight loss, reduced appetite, indigestion, and diarrhea or constipation.  

Vitamin B12 is especially important during pregnancy and lactation, as well as for infants and children.  

So, if you are incorporating the practice of ahimsa (non-harming) into your life by choosing a vegan diet, (meaning you don't eat any animal products: seafood, meat, poultry, milk, cheese or eggs) it is important to make sure you are getting enough vitamin B12, and even more so if you are planning on becoming pregnant, currently are pregnant, or breastfeeding. 

Luckily the number of vegan foods that are fortified with vitamin B12, along with other essential vitamins and minerals, has increased significantly over the past few years, and vitamin B12 from fortified foods is actually more easily absorbed then B12 from animal sources.
(Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline. National Academy Press. Washington, DC, 1998)

Some Common Myths
- Nature provides every nutrient we need.  Consuming supplements or fortified foods of any kind is unnecessary if your vegan diet is truly optimal.
- Fermented foods, sprouts, mushrooms, dulse and other sea vegetables, spirulina, algae, and raw plant foods (with or without bits of dirt on them) provide plenty of vitamin B12 for people.
- You make plenty of B12 in your mouth and small intestine to supply your daily needs.
- Some vitamin B12 originating from bacteria in the large intestine goes against the current and travels upstream to the absorption site for B12 in the small intestine.
- Some people manage with no reliable dietary or supplementary source of vitamin B12. 
(Brenda Davis, RD and Vesnto Melina, MS, RD. 2010. Becoming Raw. 169-170)

Food Sources of Vitamin B12
- Plants do not require B12 and therefore have no mechanism to produce, absorb, or store it, so humans cannot obtain vitamin B12 from any plant sources.
- If humans are not obtaining B12 in their diet from animal sources you can easily obtain enough vitamin B12 from Fortified Plant-based foods (yeast extracts like Marmite / Vegemite, nutritional yeast, fortified breakfast cereals, soy / almond milk, fortified veggie burgers / vegetable stocks)

Nutritional Yeast is a GREAT vegan source of vitamin B12.
Here is an amazingly delicious recipe for homemade vegan macaroni & "cheese" using nutritional yeast.  Happy Cooking! 

The BEST Mac & "Cheese" You'll Ever Eat! 

What You Need: 

1 1/2 pounds pasta, preferably macaroni (could be gluten-free)

"Cheese" Sauce:

1 1/2 cups unsweetened nondairy milk

1 1/2 cups nutritional yeast

1 cup canola or vegetable oil

1 cup water

1/3 cup tamari or soy sauce

1/4 (12 ounce) block firm (not silken) tofu

1 tablespoon garlic powder

1 tablespoon paprika

1 tablespoon vegesal or in lack of fancy product, just use some sea salt

1 dollop mustard (optional) 

1. Preheat oven to 350 degrees Fahrenheit. Boil water in a big pot and cook pasta according to package directions.

2. Add all of the "cheese" sauce ingredients in a blender and process until smooth. Once pasta is cooked, drain and put it in the baking pan (about the size of a brownie pan). Pour the "cheese" sauce over the pasta.

3. Bake until the top of the pasta looks slightly browned and crispy, about 15 minutes.

This is very simple and tastes amazing! 

If you are cooking for yourself, it will last about 5 days if you eat it for all three meals of the day.

Preparation Time: 

about 8 minutes; Cooking Time: 15 minutes

SIT, RELAX, GIVE THANKS, AND ENJOY

Eagle Boy

Some of you know our son Jediah Om, so you will know I'm not exaggerating (like all good mother's should) when I say that he is a magical magician, and one of the most imaginative and creative people I have ever met.  If he meets you and connects with you, he will not stop talking or telling you stories.  Your will be introduced to a new world that is both a wonderful and wacky place of bizarre and lovely possibilities mixed with interesting "facts" that you never knew existed.

While we were in Mysore India last year, he renamed himself "Eagle Boy".  This is something he came up with all on his own, and completely out of the blue.  We thought it would be just for a day, or a week, or maybe a month; however, the legacy of "Eagle Boy" continues on, and he reminds us of his true identity whenever we forget (which pretty much happens on a daily basis).  He is quite admit that he is NOT "Superman" nor "Superboy" or any typical Super Hero at all, but he is Eagle Boy!

So I decided to do a little research into what the eagle represents, and I found that the eagle has been revered in every culture pretty much from the beginning of time.  It has a bright and deeply spiritual message to share.  The eagle symbolizes the Great Spirit.  It is thought to be the king of the skies and a messenger to the gods.  It has been honoured throughout the ages as an embodiment of penetrating discernment, courage, strength, higher wisdom, knowledge of magic, and immortality.

It represents our fundamental connection to the Divine, an ability to see hidden spiritual truths and rise above the material world to merge with the Eye of the Sun, the essence of all life, freedom, and creation.

All I can say is Wow!  When you hear that your child will be your greatest teacher, you don't expect it to appear before you so literally!  

Obviously my interest in eagles has increased quite significantly since my own little Eagle Boy manifested right before my eyes.   Recently I have become more inspired by this apparition, and have been finding new ways to harness my own inner Eagle Girl power.   

Come to think of it, I believe there is something we can all learn from immersing ourselves more deeply in the essence of our natural world, and meditating on how to embody its energy with conscious awareness in our lives.  Mother Nature is filled with metaphors and powerful examples to motivate us to discover our inner strengths, expand our vision, and find victory in our individual Soul Quest as we walk along this path together.  

Is this not what the practice of Yoga is really all about?  
To move us back towards a more natural state of being, returning us to ourselves, and in doing so, creating more harmony between ourselves and the entire planet.

So, I encourage to you to get outside today, breathe deep, and awaken that Ancient Timeless Child that resides within.  

Go find the secret key, hidden away just for you, inside the vast expansiveness that surrounds, and unlock your purpose for being born here on this earth, at this precise time.  Now is the moment where we must reach for the sky, soar like an eagle, and start living a life more intimately aligned with the Great Spirit.  

"But those who trust in the LORD will find renewed strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint."  

Isaiah 40:31