Sistah Stretch!

Rolling out of bed everyday, you're usually so harried, that you hit the ground running to be on time, right? At work, are you stuck at a desk for hours doing the same repetitive task? Feeling virtuous about dashing out for a run or walk? You should! But do you prepare your body first? No? Not good!

Before you engage in any activity--even the most casual--your muscles, tendons, and ligaments all need to S-T-R-E-T-C-H for optimal comfort, conditioning, and health.

Follow these guidelines for safe stretching:

• Take a few minutes to warm up your muscles with a full-body "shimmy"--gently twisting from side to side, and shaking out arms and legs.
• Clear the air with deep breathing. Inhale through the nose, expanding the chest and diaphragm with a full breath then exhale through the open mouth making a "Ha" sound to squeeze out all the stale air from the lungs.
• Focus on arms first: in a sitting position, raise arms overhead and interlace fingers (as seen in the picture). Pull up to elongate the spine, then slowly lean to one side. DO NOT OVER-EXTEND YOURSELF! You should feel a slight release of tension--NOT PAIN! Breathe deeply as instructed above, holding the position 5-8 seconds. Repeat on the other side.
  
• Turn your attention to legs: Sit with legs extended in a comfortable "V" position, then slowly turn toward each leg and bend from the waist aiming to touch your toes. DO NOT BOUNCE! Simply lower the upper body to a comfortable position. You will feel a slight pull--NOT PAIN! 
• Stand to repeat both arm and leg extensions,breathe deeply, and hold positions for 5-8 seconds each.
• Stretch calves: stand arms-length from the wall, move one leg forward, flex foot and place bottom of foot against the wall.Lean forward slightly, just until you feel resistance of calf muscle start to release. Repeat on the other leg.

Regular stretching promotes flexibility, helps relieve stress, and can improve range of motion in your joints, too! Try it!

Every seed--once planted in the soil--struggles to germinate and take root. Many months will pass without any evidence of that fertilized seed sprouting to life. Yet--true to the enlightened guidance, "Believe in things unseen"--the heartiest plants Blossom in their own time.

Our ideas, hopes, dreams, and aspirations are Blossoms of their own kind, incubating within our souls. Fragile at first, they must be tended lovingly and patiently.

To Blossom means to engage in the hard process of becoming. It means laying down strong roots, pulling nourishment from the fertile soil, and following the path most suited to our emergence.
We cannot Blossom without getting soiled--no beautiful flower can. The struggle to break through the soil and grow to full flower is an integral part of gestation. Just as the heavy, dense soil of the plant is its proving ground, so, too, are the obstacles and problems that weigh against our goals.

Do not try to skip over the hard part. To Blossom, we need to build our strength by struggling through the darkness into the light.The seeds of change Blossom in their own season and true to their innate character. They often unfold more slowly or differently than we would have them--but always right and right on time.

Trust and patience are the "parents" of every Blossom. Rely on the divine nature intrinsic in these "parents" and keep believing. The Blossom of your future is close at hand.

It's National Nutrition Month! But where you and WHOLE are concerned, EVERY month is Nutrition Month! Together we're learning that our bodies thrive on quality foods, prepared in the most nutritious fashion, and eaten in the right proportions.

As a centerpiece of WHOLE Body Living, quality nutrition is always a monthly feature in this newsletter because of the health promoting value of good food. If you'll notice each month, we put a spotlight on veggies. That's because a diet built around plant-based foods offers the healing properties our bodies crave.

There's an abundance of research suggesting that vegan and vegetarian diets are the most healthy options for regaining and sustaining health. However, I've coined the phrase "Veg-Friendly" for those of us who still eat fish or small amounts of meat. A very livable eating regime makes veggies, fruits, and whole grains two-thirds of the food on your plate with the remaining one-third meat, fish, poultry, or plant-based protein such as seitan (wheat gluten) or tofu. In essence you flip-the-script, making meat a condiment in your meal. Surprisingly, when you eat this way, you actually get to eat more food and lose weight!