Fall Photo at Centennial
The Inner Voice 
A weekly newsletter from Debbie Jensen-Grubb, RYT500
October 15, 20212 - Issue 10
In This Issue
Rib Tickler of the Week
Mantra
Nutrition Prescription - Chocolate
Happy Feet Poses
Ponderings - Thoughts on Friendship
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Yoga Salutes Non-Violence
Please support Yoga Salutes Non-Violence at The Yoga Center of Columbia on November 3, 2012.  All proceeds go to various Domestic Violence Centers in our area.

Sybil Malatras is organizing tag-teams of Gentle Yogis who would like to participate in this successful event at a slower pace.  You can do as many sun salutations as you want!  Get friends/family to sponsor you, or just donate.

There are practice sessions each Saturday of October at 2:15 p.m. for 45 minutes so that you can get into the rhythm of the practice.

Everyone will get a free towel to commemorate your achievement!  You will feel good supporting this admirable cause and yourself in your practice!

Greetings! 
headshot1OMG!!  It's my 10th issue!  The time has flown by so quickly!  I LOVE sharing this newsletter with you and the response back has been so kind and heartwarming.  I am grateful to all of you for allowing me to send this out to you, for reading it(!), and for all the delightful comments I receive about each one.  This truly has been a work of heart.  It brings me joy to write it and I hope that it brings you joy in reading it.  If it inspires you to do some yoga at home and to see how our health really is our responsibility then I am fulfilling my dream.  We really can help ourselves heal through the food we eat, exercise, breathing, and positive thinking.  I feel like I have a whole bunch of friends that I can sit and kabitz with each week.  What fun!   Thank you all.
Rib-Tickler of the Week - hee hee
This week is more of a brain teaser than a joke. Think of it as an anti-Alzheimer's brain-ercize.

Can you answer the next seven questions with the same word?
1.  It has seven letters...(clue)
2.  Preceded God...
3.  Greater than God...
4.  More evil than the Devil...
5.  All poor people have it...
6.  Wealthy people need it...
7.  If you eat it you will die.

Thank you, Nitza (former student who now lives in Greece), for this perplexing puzzle!

(Ponder this before you look at the answer at the bottom of the page.)
Mantra
A mantra is a sound or phrase that aids in the concentration of meditation.  It is a Sanskrit term and literally means 'instrument of thought'.  Here you will find a suggested mantra to use during the week.  Just repeat it whenever you need a lift.

I feel tolerance and compassion and love for all people, myself included.
 
Nutrition Prescription - Chocolate
Chocolate
Choc-o-late!  Aaahhh, just the thought of it makes me smile, relax and....salivate! 
 
How happy I was when I learned that chocolate can actually be healthy for you!

Not all chocolates are though, primarily only the dark chocolate, and the darker (= less processed), the better.  Read the label and choose chocolate that is 70% cocoa or more.

The reason being that they are full of an antioxidant known as flavanols which fights the free radicals in our bodies and lowers blood pressure.  Plus it is 2/3s full of good saturated fats (oleic and stearic) meaning only 1/3 of unhealthy fat.

Chocolate is a complex food with over 300 compounds like serotonin (acts as an anti-depressant), theobromine and caffeine which are stimulants, and it stimulates endorphin production which is why we feel happy when we eat it.

The problem is that cocoa on it's own is bitter, chalky, and nasty tasting so sugar, butter, milk, etc. is added to make it taste better but that adds loads of calories!  Try eating bars with orange, nuts, or other healthier tasty additions.

The recommended 'dosage' (ha!  I like to think of it as taking my medicine) is 30 grams = 1 ounce a day.

Did you know that over half of the world's chocolate is consumed in America?  Curious.

There is a whole process that goes into How to Taste Chocolate Properly.  I think I'll have to practice this until I get it right.  Invite your friends over and practice together!
What better way than to let them know you love them?
Happy Feet Poses

Happy Feet Poses
Our feet are the foundation of our bodies.  We play in bare feet in yoga because they are so connected with the rest of the body...all they way up to the top of the head!  The structure of the foot effects the structure of your whole body, by healing your foot problems you'll begin to release tension in your legs, hips, back, and spine too.

The Happy Feet Poses are meant to help align the lower leg muscles, spread the toes and make them flexible, and strengthen the muscles from the toes to the knees.  I use the FootRubz (FootRubz) ball to help release the plantar fascia of the feet which releases the connective tissue all the way up to the hips and beyond.

The great thing about these poses is that you can do them just about anytime.  Do the foot massage when you are relaxing and watching TV in the evening (it will help you to sleep better); you can do the Happy Feet Poses when sitting anywhere (maybe in that boring meeting or at your desk?).

Your feet are the friends of the body.  If you ignore or mistreat them then they will let you down and bring you pain and regret.  Give them a little love and they will love you right back, supporting you through your whole life.

Start loving your feet, it just takes 10 minutes, by joining me in the video above.
Ponderings - Friendship
What would we do without our friends?  What would life be like?  Rather dreary, I think.

Friends are there for us when we are down and when we are up.  They help support us in following our dreams and work with us to make them come true.  In friendships there is a connection on the most basic of levels...from the heart, where there is no need for words.

You can live next door or be continents away yet your energies are still together even if you don't see each other for awhile you can pick up right where you left off.

When you find a true friend it is the greatest of gifts.  To know that someone has your back even when you screw up royally, have disagreements, look a mess, and embarrass yourself they are there lifting you up (sometimes carrying you) and reminding you that it will all be better soon.  They hold your heart in their hands with the greatest of care.

Sometimes friends are in your family, sometimes we have to find our family in our friends.

The world would not nearly be so much fun without our friends to share it with.   Someone you can spend hours with doing almost nothing, talking about everything like two peas in a pod sharing the experience of life.

A true friend is a treasure of life, held in the heart.  A blessing to be grateful for, honored, and respected.  It is a two-way street, giving and receiving, allowing and letting go, challenging and defending, always loving unconditionally.

Most people are acquaintances that we know, a friend is that one pearl in the ocean of life that washes upon your shore and shares with you the masterpieces of moments that make up your life.

A good definition of a friend is from Ralph Waldo Emerson:  "A friend is one before whom I think aloud".  That kind of says it all, doesn't it?  A person whom you can reveal your inner most thoughts and feel safe in doing so.  Safe in that I can trust that person to understand, relate, and help me understand myself without judging or criticizing.

Here is a quote that I love about friendship:
"If you are alone, I'll be your shadow.  If you want to cry, I'll be your shoulder.  If you want a hug, I'll be your pillow.  If you need to be happy, I'll be your smile...but anytime you need a friend, I'll just be me."

How to be a good friend.  This was written for teenagers but works for us all.
True friendship is priceless.  You become the best version of yourself when you are with your true friend.  Tell your friends what they mean to you.  Don't let an opportunity go by to let them know how you cherish their friendship, for life is fleeting, and another chance may not come.  Thank you, Maureen, for being my friend!
Namaste,
Debbie
The next TWO workshops are:
Healthy Joints Workshop:
Head and Shoulders
Saturday, November 10th
10:30 a.m. - 12:30 p.m.
~
Yoga Nidra
Sunday, November 11th
1:00 p.m. - 2:30 p.m.
You can register at 410-720-4340 or online at www.columbiayoga.com

 

Answer to Brain Teaser
Were you able to guess the answer?  I know I didn't get it.  Only 5% of Stanford University graduates got the answer right so don't worry if you didn't either.  OK, you want to know what it is.....nothing!

Nothing has seven letters.  Nothing preceded God.  Nothing is greater than God.  Nothing is more evil than the devil.  All poor people have nothing.  All wealthy people need nothing.  If you eat nothing, you will die.