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Today, our children live in a world of busy parents'
schedules, academic pressures, after-school groups
and lessons, and competitive sports. These
influences can be as stressful for our kids as they are
for adults. The bustling pace of our children's lives can
have a profound effect on their innate joy.
In teaching yoga to children, I have found that yoga can help counter these pressures. When children learn techniques for health, relaxation, and inner fulfillment, they can navigate life's challenges with a little more ease. Teaching yoga to children as young as two years old encourages self-esteem and body awareness with a physical activity that's noncompetitive. Teaching yoga in schools or as part of daily family life is a great gift to give our children. Why Teach Yoga to Your Children
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Healing Series
This is the third installment in a multi-part series on health and nutrition tips for those suffering from autoimmune diseases. This issue focuses on removing harmful foods, or foods that overstimulate the immune system, from the diet. The following foods may in fact be contributing to many autoimmune disease processes and symptoms. If you have autoimmune disease, start slowly, but begin to eliminate some of these common culprits and see if you notice a difference in how you feel. Foods That Harm the Immune System
Fast food, packaged cookies, chips and ready-to- eat frozen or boxed meals are generally highly processed and contain chemicals such as flavorings and additives which, when eaten regularly, can put a strain on the liver, upset hormones and send your immune system into overdrive. Drinking coffee or alcohol and eating sugar, too much red meat, the wrong kinds of fats and processed "diet" foods can all deplete the immune system. Culprit: Caffeine Pharmacologically, caffeine belongs in the same category of stimulant drugs as cocaine and amphetamines. Caffeine stimulates the body to produce cortisol, which acts as a stimulant to raise stress levels and competes with other hormone receptor sites, including progesterone. In women, a deficiency in progesterone can lead to estrogen dominance and its related conditions: menstrual cramps, PMS, osteoporosis, breast cancer, fibrocystic breasts, uterine cancer, endometriosis, fibroid, early miscarriages, infertility, high blood pressure, bloating, blood clotting (increased risk of strokes), fat gain, allergies, autoimmune disorders such as lupus erythematosus and thyroiditis, irregular or heavy bleeding, low energy, low stress resistance, exaggerated stress reactions, menopausal symptoms, and more. Decaffeinated coffee may be just as bad because carcinogens such as formaldehyde may be used in the decaffeination process. And, because decaffeinated drinks are highly acidic, it could actually aggravate the immune system more than the caffeinated variety. In fact, research has linked decaf coffee to the onset of rheumatoid arthritis. Aggressor: Alcohol Alcohol stimulates the production of TNF-alpha cells, and launches an inflammatory response that can lead to all kinds of health problems, including autoimmune disease. Additionally, alcohol puts a strain on the liver, causing it to be less effective at filtering and removing other harmful toxins from the body. Suspect: Sugar On average, Americans consume more than 100 pounds of refined sugar each year (via candy, pastries, and even foods like catsup and canned soups) with canned soft drinks being the single biggest source. Sugar also comprises ingredients ending in "ose" like sucrose, glucose, etc. All these products should be eaten very occasionally, or avoided if possible. Eating refined sugary confections can elevate the mood and induce a sense of relaxation because the insulin that is released to lower blood sugar levels also promotes the release of serotonin in the brain. So it is easy to literally become addicted to things made from a combination of sugar, fat and white flour, as these contain simple carbohydrates and have the greatest impact, although the effect will only last one or two hours. Then, as in all addictions, there is a downside to their feel-good effects as these simple carbohydrates also produce crashes in serotonin levels. In addition, sugar can acidify the blood. The body's cells are slightly alkaline, so they must remain that way to keep functioning properly. High consumption of sugar can lead to the loss of trace mineral chromium, which further fuels the cravings for sugar. A diet laden with cookies, candies, cakes, doughnuts, etc., can promote immune dysfunction, and lead to hormonal disruption and mineral deficiencies. Menace: Meat It is also now known that eating too much red meat can aggravate an inflammatory response. Red meat is taken to mean beef, pork, lamb and processed meats such as sausages, deli meat, bacon and hot dogs. Consuming large amounts of red meat may be an independent risk factor for rheumatoid arthritis. The high collagen content of meat may lead to collagen sensitization and the production of anti-collagen antibodies in certain susceptible individuals. High consumption of red meat, especially processed meat, is also linked to a higher incidence of bowel, breast and pancreatic cancer. Barbecued meat is particularly bad as it combines burnt meat with oxidized sugar, which further increases the risk of cell mutation in the body. The Wrong Fats Trans fats are artificially hydrogenated oils used primarily to extend the shelf life of food. Extra hydrogen is pumped into polyunsaturated vegetable oils to saturate the carbon molecules in them, thereby damaging the original fat molecule. The human body does not know what to do with this damaged fat, so molecules of the oil actually break off in the digestive tract to become free radicals. Margarine, butter substitutes and any food containing hydrogenated or partially-hydrogenated oils contain trans fats, even if "trans fat" is not listed on the label. High heat used in the process of rendering oil from plants (sunflower, corn, soy, and safflower) as well as cooking with those vegetable oils changes the chemical structure of healthy polyunsaturated fats into trans fats. Likewise, when unsaturated oils are left out in the open air for extended periods of time, as they often are in deep fryers and many home kitchens, they oxidize and turn rancid, which also creates trans fats. Any diet that is heavy on trans-fats or hydrogenated fats can have a pro-inflammatory effect and may ultimately contribute to diabetes and heart disease. Fad Foods Products labeled "low fat," "sugar free," "reduced calorie," "lite", etc., are often packed with artificial sweeteners, chemical additives and hydrogenated oils. In fact, trans fats have been the secret ingredient in a lot of low-fat "health foods" since the 1970s. Anything you eat or drink that has been highly processed - such as "diet" foods - are likely to contain manmade ingredients that can stress the immune system. |
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Black Bean and Squash Enchiladas
These enchiladas are prepared family style, rolled into a baking dish. This is healthful comfort food that warms up chilly autumn days and celebrates the bounty of fall harvest. Green Chile Sauce:
1 cup vegetable broth 1 tablespoon arrowroot starch dissolved in a little cold water 1 generous cup chopped roasted green chiles - hot or mild, (freshly roasted fall green chiles peeled and seeded are delicious, but canned works just fine) 2-3 cloves garlic, minced Ground cumin and chili powder, to taste (approximately 1/2 tsp. each) Enchiladas: 1 15-oz can black beans, rinsed, drained 2 heaping cups roasted fresh squash (You may use butternut, acorn or kabocha. Even fresh pumpkin works great in this recipe!) * 3-4 cloves garlic, minced fresh juice from 1 lime 2 or more tablespoons chopped roasted green chiles 1/4 teaspoon ground cumin 1/4 teaspoon chili powder, or curry - mild or spicy 2-4 tablespoons vegetable or canola oil, as needed 8 corn tortillas 1 cup shredded Monterey Jack cheese, if desired sea salt and black pepper, to taste. * To roast the squash, first peel and cube the squash, removing all seeds and fibers from the interior. Spread the cubes evenly in a roasting pan and sprinkle with salt and pepper, maybe even a little dash of cinnamon to help make them sweet. Drizzle with olive oil. Roast in the oven at 400 degrees F for about 45 minutes, tossing once or twice to ensure even roasting. Squash can be roasted up to 24 hours in advance of making this enchilada recipe. To Assemble: Preheat your oven to 350 degrees F. Choose a baking dish that holds 8 enchiladas. Make the Green Chile Sauce by combining the broth, dissolved arrowroot, green chiles, garlic and spices in a sauce pan and heating over medium-high heat. Bring to a high simmer. Simmer until thickened. Set aside until cool. In the meantime, assemble the Enchilada ingredients using a mixing bowl. First, combine the drained black beans with minced garlic and lime juice. Toss to coat the beans. Gently fold in the roasted squash with the remaining chopped green chiles; add the spices last. Season with sea salt and pepper. Note: adding a tablespoon or two of goat cheese or cream cheese to the filling makes these babies rich and delicious. Pour about 1/4 cup of the Green Chile Sauce into the bottom of the baking dish to evenly coat. In a heavy skillet, heat the canola oil. Lightly cook the corn tortillas to soften them - one at a time - just before you stuff each one. Lay the first hot tortilla in the sauced baking dish; wet it with the sauce. Spoon 1/8 of the black bean and squash mixture down the center. Wrap and roll the tortilla to the end of the baking dish. Repeat for the remaining tortillas. Top with the rest of the sauce. If you like your enchiladas cheesy, top with shredded Monterey Jack cheese. Bake for 20 to 25 minutes, until the sauce is hot and bubbling around the edges. Serves 4. |
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Share Your Yoga
Proudly continuing this new column inspired by and based on YOU, my readers - family, friends, clients, even strangers - who have reached out to me in some way to share your stories. I have received so many emails over the years about how your lives have been impacted by yoga. Your stories are funny, personal, unique and usually have some element of triumph - yeah! So, I believe everyone can relate in some way by reading these insightful and heartfelt testimonials. Most importantly, in relating we connect, feel and grow...and maybe even smile. Yoga at Work Brings Peace and Clarity
After three and a half years teaching yoga to Children's Hospital employees, it was a bittersweet moment when the time came this summer for me to pass the torch. I have deeply loved working with all of the amazing staff at Children's and watching so many grow on their spiritual paths. This month's Yoga in Real Life column is a lovely email I received from one of my longtime students in The Children's Hospital's Employee Yoga Program. Her words touched me so deeply. Many thanks to Cheryl and all of my students for sharing in the little yoga community we created together at Children's. I know many great things lie ahead for the employee yoga program as Children's moves out to Fitzsimons and yoga will have its own dedicated space in the gym where employees can practice and meditate regularly. "The Children's Hospital yoga program began in October 2003 when Sara saw an opportunity to enhance employee health and wellbeing. Sara worked with Employee Health Services to coordinate convenient, affordable noon and evening classes for a nominal donation of $5.00 per class. Sara's gentle, nurturing style has encouraged hundreds of staff members to try yoga for the first time. I've been practicing yoga three or four times a week since Sara's very first class in 2003. The Children's Hospital yoga program started me on a journey toward better physical health, greater clarity, less stress, calmer emotions, and a higher spirituality. Yoga heals. It brings yogis and yoginis in touch with our core selves. We have learned that yoga is practiced both on and off the mat; the challenges of yoga are the same as those challenges we face in our lives and our jobs. I am so very grateful to everyone who has helped establish and maintain this special program. Yoga has changed my life and the lives of others." - Cheryl |
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Invest in Your Health
As we transition from summer into fall and winter, why not purchase a personalized yoga or nutrition package for yourself or for someone you love? A renewed commitment to health can make the transition into the chilly months ahead a little easier. Warm up from the inside by learning to prepare healthful soups and comfort dishes from seasonal fall produce. Or fuel your fire with a rigorous vinyasa yoga class in your own home. Yoga Working with a private yoga teacher offers many benefits to beginning students who are looking to learn some basic skills before joining a studio or community class. Private yoga lessons focus solely on you! Classes are geared to how you feel, what you want to work on and the level of intensity or relaxation you want to achieve. Private yoga is perfect for people who live with chronic illnesses, have injuries, lead busy, stress- filled lives, or just want a little one-on-one instruction to help them advance in their yoga practice. Nutrition Through nutrition therapy, I can help educate you and your family on preventing or reversing health problems by reviewing your intake of food, understanding your relationship to food, and ascertaining how you feel when you eat certain foods. The nutrition equation for most people is basically all about balance! When you purchase a nutrition therapy package, together we will find how you can be your best in body, mind and spirit - and how proper nutrition can bring that balance in to your life. Package pricing:
Call or email me
today to find out more, or to purchase one of
these great packages: (720) 810-7027.
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Contemplate...
Keep up the great work and let your light shine on!
 Sara Peternell
Personalized Yoga & Nutrition Services
email:
sara@sarapeternell.com
phone:
720.810.7027
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