Bikram Yoga Benefits

Have you ever tried Bikram Yoga?  Well, if you have you know first hand how intense it can be.  I did it a few years ago and it did become somewhat addictive but it’s time-consuming.  The class is ninety minutes and you are totally drenched afterward!  You literally have to peel your clothes off your body so this is not a lunch time workout.  (Unless, of course, you have a few hours!)  I did love it though and was able to I stretch my body in directions I had no idea I could stretch.

I saw a coupon on Living Social yesterday for 5 classes for $25, which is a great price but after reading the fine print discovered it was for “new students only”.  Damn fine print. I did however find a list of the benefits for 20 of the 26/27 poses that are done. I love knowing which pose helps with what so I thought I would share it.

You can do these poses at home without the 102 degree heat and still reap the benefits.  And, by the way, the girls on the website look NOTHING like the people taking the class so don’t let that intimidate you!

Keep it Real! – Andrea


Living 80/20

One of my favorite little tips I learned while studying at IIN was the 80/20 rule.   Choosing whole foods 80% of the time and   enjoying treats like desserts, pizza, and alcohol 20% of the time is an easy way to get the benefits of a healthy diet without feeling deprived.  Eating greens and beans 100% of the time just isn’t sustainable and will probably lead to a major pig-out at some point!

Charlie and I shared this amazing pile of shrimp nachos on Saturday night.  I paired mine with a yummy lime margarita and loved every minute of it!

Peace and greens, (80% of the time:)


Healthy Bones

It’s Osteoporosis Month so I thought I would share some statistics that you might find shocking, I know I did.  I have always thought of osteoporosis as something that you worry about after the age of 55 or 60. Wrong!  We begin losing bone density after 30 years of age unless we are consistently taking care of them.

Americans consume more dairy products than most populations in the world but have the highest rate of hip fractures.  Animal protein actually causes an acidic environment in the body.  In its effort to stay alkaline, the body then pulls the calcium out of our bones and then excretes it.  Plant protein (especially leafy greens and shiitake mushrooms) is a better way to get calcium.

Keeping physically active and engaging in light weight training are two of the best things you can do for your bones.  Weight training doesn’t have to take place in a gym and you don’t even need to buy a pair of dumbbells.  Using your own body weight for planks, push-ups, yoga, and Pilates will do the trick.  Of course, light weights will work great as well.  Do as many reps as it takes to feel the burn, just 10 minutes 3 times per week.

Peace and greens,


I have $2,000.00 worth of tuition credit to give away!

I have had a lot of inquiries lately on my experience and education with IIN.  I have nothing but the best to say.  I honestly feel like if there was a shortened curriculum and it was a requirement for high school graduation, our health care crisis in America would no longer be an issue.  Dr. Andrew Weil, David Wolfe, Deepak Chopra, Walter Willett – Harvard Public School of Health and David Katz – Yale Prevention Research Center are a few of the many fabulous instructors that teach at IIN. Love, love, love IIN! 

So, to all of my friends out there that have been on the fence about moving forward on an education in Health Coaching, I just wanted to let you know that IIN has given me 2 scholarships to pass on to a friend or family member.  Each scholarship is up to $1,000.00 and that amount doesn’t come available very often.

If you are interested or have any questions just let me know. 

Make it Matter. – Andrea

Mint Pea Mash

My favorite new side dish, especially when you need something quick! We don’t always think of peas as being a nutrition powerhouse but new studies have shown that they are full of a unique assortment of health-protective phytonutrients. One of these phytonutrients–a polyphenol called coumestrol–is thought to offer protection from stomach cancer.  Peas are also a great source of key antioxidants and anti-inflammatories.

This dish couldn’t be simpler, but feels like comfort food to me.  I paired it with steamed mashed cauliflower (I actually ended up mashing them together just slightly) and the boys loved it too.

Mint Pea Mash

2 T olive oil

1 minced onion

1 handful fresh mint leaves, chopped

1 lb frozen peas

Heat olive oil in a large saucepan.  Add onion, cook for about a minute.  Add mint and frozen peas.  Cover and let steam for 5-10 minutes on medium low.  Add sea salt and pepper to taste.  YUM!


Peas and greens,


Sunbutter and Fruit for Lunch

Anyone with a family member allergic to nuts probably already knows about Sunbutter, but for those of you lucky enough to be allergy-free I thought it was worth a mention.  Sunbutter is made just like peanut butter or almond butter except it’s made with sunflower seed kernels.  Sunflower seeds are full of vitamin E and selenium and have been shown to lower cholesterol, help prevent colon cancer, lessen asthma and menopause symptoms, and act as an anti-inflammatory for the whole body.  My Charlie spreads Sunbutter on toast or a graham cracker, and usually loves it in a wrap with a banana and honey.

I say “usually” because he has lost interest in the banana, Sunbutter, honey wrap lately.  This has been a staple for him so I panicked a little when he started turning down my offers to make one for his lunch.  Then we decided to get a little more creative with what fruit we could pair with the Sunbutter and honey.  Thinly sliced apples, strawberries, mango?  Sounds a bit different but when you think about all the types of jam and jelly that we put with peanut butter it makes perfect sense.  Kids love to play chef and invent their own meals and Charlie has had fun thinking up new fruits to try with his Sunbutter.  Of course, peanut butter will work great for this too.  Let your kids pick out some fruit at the market (or make you a shopping list!), clean it, slice it, and let them play around with dipping it in their favorite nut or Sunbutter to see what combinations they like best.  You may get a few good school lunch ideas in the process!

Eat well,


Happy Mother’s Day

On Children

And a woman who held a babe against

her bosom said, Speak to us of Children.

And he said:

Your children are not your children.

They are the sons and daughters of Life’s

longing for itself.

They come through you but not from


And though they are with you yet they

belong not to you.

You may give them your love but not

your thoughts,

For they have their own thoughts.

You may house their bodies but not

their souls,

For their souls dwell in the house of to-

morrow, which you cannot visit, not even

in your dreams.

You may strive to be like them, but seek

not to make them like you.

For life goes not backward nor tarries

with yesterday.

You are the bows from which your chil-

dren as living arrows are set forth.

The archer sees the mark upon the path

of the infinite, and He bends you with His

might that His arrows may go swift and far.

Let your bending in the archer’s hand

be for gladness:

For even as He loves the arrow that flies,

so He loves also the bow that is stable.

– Kahlil Gibran

I bow to the bow for your flexibility, agility and strength.