By Janine Bibeau
Energize your core to burn maximum calories. Spring is a perfect time to loose extra weight because that is exactly what your body is programed to do. In the cold months of Winter, your body naturally wants to pack on a few pounds. That way your internal organs have more protection from the cold and you have a surplus of calories in case your are unable to find food...think back to hunting and gathering times. Come Spring, your body is ready to move and shed those extra pounds.
The following is also a great sequence to help clear the mind and rejuvenate your energy during a work day!

Here is a short sequence to get your core revved up.

1. Breath- Sit in a comfortable position. Reach the crown of the head toward the ceiling to lengthen the spine. With each inhale push out your belly as if your are filling a balloon for the slow count of three. With each exhale, slowly suck in your stomach as if your are trying to put on a pair of jeans that is a little too tight(slow count of three). Constrict the throat lightly so that the breath mimics the sound of ocean waves. Do this for at least 10 rounds.

2. Table Top Pose- Come to all fours. Hands are directly under shoulders and knees directly under hips. Extend the right leg long as you inhale. Flex the foot and lengthen through the heal. On the exhale bend the extended leg and pull it in towards the nose. Throughout this entire movement try to keep the bellybutton pulled in to the spine. For an added challenge also extend the left arm and pull in towards the body on the exhale. Repeat 10 times on this side and then switch the the left leg. Speed the breath and movement up a bit to begin creating heat.

3. Plank Pose- Place the hands on the mat so that the wrists are directly under the shoulders.  Keep the arms long and spread the fingers wide. Lengthen out the legs behind you, keeping the back side of the body in a long diagonal through the heels. If your form becomes compromised with fatigue and you wish to modify, drop to the knees. Lean forward so the shoulders are over the wrists. Do not put pressure directly on the knee, but just above the knee on the thigh. This will allow you to keep that diagonal line from the crown of the head to the knees. Hold for the slow count of 10 and then come to child's pose. Repeat 3 times.

4. Chair with a Twist- Sand in Mountain pose to begin. Engage the legs by pushing the feet into the ground. Inhale the arms up overhead. As you exhale, push the palms together and draw them down to the heart. As you do this bend the knees and hips as if you were going to sit in a chair behind you. Make sure that the knees do not creep out over the toes to protect the knee joint. Send the weight into the heels. Inhale and draw the arms out to the sides and back up to the ceiling. Repeat 3 times.
Now add the twist! As you bend in the knees and bring the hands to the heart, twist at the core, bringing the left elbow towards the right thigh and look over your right shoulder.  Keep the hands pushing together as you inhale them up towards the ceiling and straighten the legs long.  Repeat on the other side. Twisting on the exhale and reaching on the inhale. Repeat 10 times on each side for a total of 20 twists.

When is a good time to begin this sequence?
~When you wake up for the day
~Before your workout, run, etc.
~After your workout
~To break up the workday! Get moving every hour if you sit at a desk.

~Spring Health Guide~

By Janine Bibeau
Spring Cleaning is more than washing windows!
Many of us think of giving the house a good clean when we think of Spring.  Yes, Spring is a wonderful time to clean off the grime of Winter. Open the windows. Dust away the wood stove debris. Declutter and weed out.
It is also important to do a little "Spring Cleaning" for your body and mind too!
In Ayurveda, Spring is Kapha season. If we are balanced, we should feel strong and grounded in Spring. 

So how do you make sure that you are balanced this Spring?
Here is my quick guide. Check back soon for more detailed posts on how to sprout at home, eating green, Spring exercise, and Spring meditation. Don't want to miss it? Sign up for my newsletter!

1. Get Outside
The weather is warmer and the sun is present more hours of the day. Take advantage of this beautiful weather and go for a brisk walk, a jog, hike, or take your daily exercises out in the fresh air. Aim for at least 1 hour a day. If one hour seems out of reach because of stamina or lack of time, try two 30 minute blocks or three 20 minute blocks. Also, check back to see my guide on how to fire up the core to burn maximum calories!

Get your hands dirty. Connect with the Earth and your roots by digging in the dirt. This is a fabulous way to get grounded. It is also a fantastic way to detox from the electromagnetic field pollution given off by electronics, your cell phone for example.

2. Breathe Deep
Think of your body as you would your home. In New England, the first warm day we have, we are opening the windows and letting fresh air in. Do the same for your Prana Pathways! Use your breath to move the energy within your body. Each morning, breathe deep. Inhale through the nose, filling the lungs. Exhale through the nose and completely deflate the lungs. Try to equalize the length of the inhale and exhale. If you are congested, try humming on the exhale. The vibrations are great for unclogging the nasal passage ways. Also, try tapping or thumping on the chest as you exhale if the congestion is located more in the lungs!

3. Start Sprouting
Sprouts are nutrient packed little buggers! They actually have more protein per pound than lean meat and they have loads more absorbable and diverse nutrients. They are so easy to grow! The Squeeze blog will be posting my article on how to sprout on March 27, 2017!  You can certainly buy your own sprouts.  However, if you do, know that they have most likely been rinsed with a bleach solution. When sprouts are commercially grown and need to travel, they are at risk for growing bacteria. Growing them at home in conditions that you know are clean, eating them promptly, and rinsing them with a vinegar and water mixture ensures that your sprouts are more fresh and safe! Aim to eat 1 cup per day on top of salads, in smoothies, or on sandwiches. I even like to top my grilled salmon with sprouts!

4. Burn Out The Gunk
Spring allergies and congestion have you down? Burn out that gunk with spice. To clear mucus drink this: Hot water, lemon, raw honey, and cayenne.
Or make this: Mix 1/2 cup raw honey and 1/2 cup ground turmeric. Put the two ingredients on a wooden cutting board and use a metal butter knife to fold them together. Using the same method, add 1/2 tablespoon cayenne. Take 1 tablespoon a day until symptoms are cleared.
I also love my Fire Cider recipe and doTERRA's Immune Boosting Blend to help ward off colds in the first place.

5. Mimic Nature
Eat your spouts and anything green! Load up on green leafy vegetables, both steamed and raw.  They help us to be lighter in the heavy season of Kapha, while providing an abundance of nutrients. Sprouts and green leaves, like micro greens, are the first food to grow when the temperatures rise. Eat them in abundance and leave the heavy and savory casseroles, mac and cheese, and sweets behind. If your lawn is untreated, add small and tender dandelion greens to your salads and smoothies! They are absolutely packed with nutrients...even more so than spinach and kale.

Move like nature too. Bring more fluidity to your yoga practice now. Think of the snow melting and all of the streams beginning to flow again. Instead of holding a pose, try flowing through a few at a time. For example, do a few sun salutations, cat and cow, or flow from warrior II to exalted warrior again and again. The key is to keep moving, rather than posing in stillness for all of your poses. Or, a great way to bring fluidity to your movements is to dance!

Spring is such a miraculous time of year. Gift yourself the time to notice all of the subtle changes that happen each day, whether it be in yourself or in nature!

I am not a doctor. I have studied yoga, Ayurveda, and plant based nutrition. These recommendations come from that knowledge. Please consult a doctor if you have any questions or concerns about any of these recommendations.

~What's The Deal With Decaf?~
By Janine Bibeau
Many of us think "going decaf" is the healthiest choice, particularly when a woman is pregnant or nursing. We are told by our doctors that cutting back on caffeine is the healthiest choice for our babies. What they don't tell us is that the process in which some types of coffee is decaffeinated may have potential risks.

Almost four years ago, I participated in a whole foods cleanse. I learned so much about myself during those 28 days. One of the most important lessons that I learned was that my love of coffee was not serving me at all. The caffeine was causing my anxiety to skyrocket and was aggravating to my digestive system.

I also significantly cut down on my refined sugar intake at the same time. I fully omitted these two things from my diet (with the exception of special occasions for sugar).  Not long after doing so, I found that I had less headaches, my blood sugar regulated and I had less shaking, I sweat less, had less bloating, and nearly no heartburn at all.

Omitting caffeinated beverages and eating very little refined sugar was life changing for me!

After having a baby, and being somewhat sleep deprived, I craved coffee. I love the smell, the taste, and the ritual of it. I started having a cup of decaf in the morning. I was shocked when I learned how some decaf coffee is made. Read on to see what I found in my research! 

There are three processes that can be used to decaffeinate coffee.
1. The Direct Process uses methyl chloride or ethyl acetate to remove caffeine.  Methyl Chloride is listed as a possible carcinogen by the National Cancer Institute but considered "safe" by the FDA because only trace amounts end up in your coffee. Because the coffee is roasted at a high temperature, they believe that the compounds most likely vaporize.
Using ethyl acetate is considered to be a "natural method" because this compound is naturally found in some fruits, however it is a synthetic version that is used in the decaffeinating process. Synthetic is not natural and is a risk in my book.
Our FDA has approved too many unhealthy "foods" for me to believe that using these two chemicals are truly safe. Especially if you plan on drinking coffee decaffeinated by these chemicals daily.

2. The Water Method, or Swiss Method, uses only filtered water and a charcoal filter to decaffeinate. This is usually specified on the coffee's packaging, but if you are buying organic coffee it most likely has been decaffeinated using this technique.

3. The last method is the newest method. It uses liquid CO2 is used to remove the caffeine. 

The Direct Process, which uses one of two chemicals in the decaffeinating process, sends up immediate red flags for me. There does not seem to be a whole lot of readily available information on the CO2 process. So, in my opinion, the water process is the safest and I buy coffee made using this method.

It is also important to note that your decaf is not completely caffeine free. The FDA requires that 97% of caffeine be removed in order for it to be considered decaffeinated. Depending on the type of bean, that could mean that your decaf actually has up to 18 milligrams of caffeine!

Cheers!

http://drinks.seriouseats.com/
http://www.coffeeconfidential.org/health/decaffeination/
http://www.coffeereview.com
http://www.foxnews.com/food-drink/2014/08/25/truth-about-decaf-coffee.html

~Valentine's Metta Meditation~
A Loving-Kindness Meditation For EVERY Age
By Janine Bibeau

Valentine's Day is around the corner. On Valentine's Day we send cards, buy chocolates, maybe gift ourselves a massage, and give our loved ones an extra snuggle. Although it has become a hugely marketed holiday, I love Valentine's Day!

When I taught Kindergarten and First Grade, it was my favorite holiday to celebrate with my students. They lit up with pure joy at the sight of all of their Valentine's. They opened and read each one with more focus than I could imagine they had on Christmas morning.  They thanked each classmate for their Valentine, whether it was a homemade paper heart that looked more like a square, a Sponge Bob tattoo, or a scratch and sniff sticker. They were genuinely grateful that their classmates had thought of them.

It feels good to be acknowledged and loved.

This week, the girls in my Wednesday afternoon class practiced a variation of a metta meditation.  This is a simple meditation that can help to relax and fill you with joy, while cultivating love for others too!  Enjoy!

Sit in a comfortable seated position or lay down.

Close the eyes and begin to focus on the breath. Breathe in and out through the nose. Slow, deep breaths.

With each inhale, imagine that you are filling the body with love in the color red. The first deep breath fills your head with love and red. With the second breath, you fill up even more with love. Now the head, neck, and shoulders are red and filled with love.

Continue to allow love in with each breath. Filling the entire body, from the top of the head to the tips of the toes. Visualize this.

After you have imagined filling your entire body with love and the warmth of the color red, begin to think of someone who you feel may need a bit more love at this time. It could be a sick friend, a lonely loved one, or maybe even a person or group of people that you have never met.   As you inhale, continue to sip in love for yourself.  As you exhale, imagine sending love to the person you have chosen. Imagine filling them with love, while keeping some love for yourself.

Repeat this for at least 10 breaths.

After you have finished, begin to slowly move the body in any way that feels good to you. Stretch the fingers, the neck, or the legs. Gently open the eyes.

Namaste.

~Foods To Buy Organic Even If You're On A Budget~
By Janine Bibeau

This world can be a scary place. Especially when it comes to choosing the most healthy food for you and your family. You think you are being healthy by serving fruits and vegetables, only to find out they are laced with harmful cancer causing chemicals.
It can be expensive buying all organic. This post will give you some information on what fruits and vegetables are the most high risk. I try to buy all organic, however when I cannot, these are the guidelines that I go by.

Humans Beware!
These foods have very high pesticide loads.

• Apples
• Celery
• Cherry Tomatoes
• Cucumbers
• Grapes
• Hot Peppers
• Nectarines (imported)
• Peaches
• Spinach
• Strawberries
• Sweet Bell Peppers
• Kale/Collard Greens
• Summer Squash
• Corn-92% of U.S. corn is genetically modified (The Center For Food Safety)
• White Potatoes
  
• Papayas-because there are many genetically modified varieties
• Soy products(tofu, edamame, etc)-94% of soybeans are genetically modified

Budget Buddies
The following foods were found by The Environmental Working Group to be relatively low in pesticide residue.

1. Asparagus
2. Avocados
3. Cabbage
4. Cantaloupe
5. Eggplant
6. Grapefruit
7. Kiwi
8. Mangoes
9. Mushrooms
10. Onions
11. Pineapples
12. Sweet Peas
13. Sweet Potatoes

http://www.centerforfoodsafety.org/issues/311/ge-foods/about-ge-foods#
from http://www.realfarmacy.com/plu-code-fruit/

~BREATHE~
~Lessons Learned From a Children's Book~
By Janine Bibeau
We live in a stressful world.  Stress is a part of life no matter who are you are. As adults, we know when we are at our breaking point. We most likely know some of the triggers that can push us over the edge. Children also feel stress. They feel their own stress and they can feel yours too.

Learning to cope with stress is one of life's most important lessons because ...stress happens at every age.

So, how do you cope? I have found that years of practicing yoga has helped me to reset my mind and body. Through this practice, I have made a permanent change. In this blog post, I will focus on the yogic coping skill that I have found to be the most effective for myself and my clients.

Your breath is a more powerful tool than you can imagine.

  You breathe in and oxygen flows into the lungs, which is then carried through the blood stream to nourish every part of your living body. Your breath is your living existence, your life force, your prana. 
  When we feel stress of any kind, our body and mind react. We switch into survival mode. Our heart races and the breath quickens. This is our body trying to get more oxygen and cope with the stress.  It is preparing to flee the stressful situation. This all stems back to times when it was not uncommon to have to run from a predator while out in the wilderness hunting or gathering.

   Scott Magoon has written a beautiful children's book that illustrates so clearly the importance of taking moments to breathe throughout our day. Each page of the book Breathe depicts an event of a whale's day. Some events are joyous and fun, others are stressful. The important lesson is that the whale could not control everything that happened to him. What he could control is how he reacted. He took time throughout the day to stop and breathe.
  And it wasn't just after the stressful events that he took a few moments to breathe. Take time to practice your breathing skills before the stress happens!
   No matter what your age, you can learn to control your breath and use it as a tool to calm the body and mind. It takes practice. So practice when you are not stressed to the max. That way when you are stressed, your body will know what to do. Make it a habit like the whale.
   When a child is upset, we often tell them to "take a deep breath." Sometimes it works. It works really well if that child has been taught how to breath and has had time to practice! The same goes for you. Use the guide below to learn and practice your breath. You can even practice with the whole family!
    Be prepared for stress in your life. Someone cuts you off. A pipe bursts in your home. Something at your job goes haywire....anything can happen. So practice first!

Give it a try:
1. Sit comfortably in a chair with feet flat on the ground.
2. Bring your hands up to rest on your lap.
3. Draw the crown of your head toward the ceiling, bringing your back away from the back rest, and growing the spine tall.
4. Inhale slowly and fully through the nose. Fill the lungs.
5. Exhale slowly and fully through the nose. Deflate the lungs.
6. Try to match the length of your inhale and the length of your exhale.
7. Focus on your breath. Slow down. Breathe.

  Sounds simple enough right? Give it a try. Breathe in and out for at least 5-10 full breaths. Notice how you feel when you are finished. If it is challenging to focus on your breath, begin by relaxing the shoulders. Take a little more time to set it up and make sure your body is ready. Roll your head a few times. You can even try sighing out of the mouth loudly before you begin.
  Practicing once will help once. Practice everyday and you will begin to really see a change. Your body will naturally turn to this breath when it is stressed. You may not even notice it until the situation has passed! It only takes a few minutes. Dedicate that time to yourself! You deserve it.