Upgrade Your Oatmeal

New seasons are exciting because they usher in welcome changes to our usual routines. We wear new clothes, watch different sports, and eat seasonal menu items. What's fall without football or summer without ice cream?

Chances are you're less inclined to eat an ice cream cone in February or pumpkin pie in July. Likewise, you may find that your hearty breakfast of choice in the colder months is less appealing now. Still, it's important to enjoy your whole grains and start off your day with a nutritious meal. My new fav alternative to a steaming bowl of oatmeal? Quinoa.

Quinoa is like oatmeal's brawnier, older brother. It's loaded with protein, packed with fiber, and one of the most nutritious foods on the planet. It's great for lunch and dinner but usually overlooked for breakfast. The consistency is lighter than oatmeal, the flavor nuttier, and it can be served hot or cold.

Quick Quinoa Breakfast:

Mix a few splashes of vanilla soy milk and/or a pureed banana into cooked quinoa. Top with honey and fresh berries; feel your day begin with spring in your step.

A Mid-Week Reprieve

This pose is the sleeper hit of all yoga poses. It's easy, unglamorous, and extremely effective. Been on your feet all day? Personal masseur off this week? Feeling sluggish or cranky? Never done yoga? Viparita karani provides the rest and rejuvenation you need. It's the perfect antidote for achy legs, a sore back, an energy slump, or an ornery attitude. It may not look like much, but it's an exceedingly effective way to drain lactic acid out of muscles and, generally, recalibrate your body's flow of energy (consider- it's the opposite of what you do all day, which is stand or sit upright). Try it, and feel free to share your own favorite poses and rejuvenation tricks.

Viparita karani:
Sidle up to a wall.

Lie down with your butt close to the baseboard.

Elevate your legs up against the wall.

For added relaxation prop your hips up with a yoga block or pillow. A towel over your eyes is pure bliss.

Use this movement to conclude a yoga practice or a busy day. Remember to breathe deeply. If you fall asleep- sweet dreams!

The Skinny on Getting Swimsuit Ready

Reader Query: Question for your area of expertise: I'm going on a trip in less than 2 weeks where a bathing suit and skimpy clothing are required. I'm not TOO stressed, but just wondering- what are some last minute food tips/exercise tips/beauty tips that I might use to get beach ready?!

This question comes to us from the phantom, foodie blogger behind DishThisBoston, but I have a sinking suspicion that she's not the only one looking for a few tips to help ease the anxiety associated with shedding layers and showing more skin. Whether you're headed out of town on holiday or to the fitting room to try on some summer duds, looking and feeling fab in less is probably top of mind.

Of course, there is no magic bullet for bikini-clad bliss- particularly when you only have a 2-week lead time. Yet, there are ways to increase the likelihood that your scant wardrobe won't make you want to scurry into a dark corner.

Nutrition:
Guzzle water. It helps flush out your system, including your skin. If you're going to bare more of it, you'll want it to be hydrated and happy.

Get thee to Chinatown, and buy a bamboo steamer. It's the easiest, tastiest, best way to cook the veggies that you need, now, more than ever. I'm not a betting gal, but I'd wage my karma on the fact that you don't get enough fresh vegetables. Allow these nutrient rich, delicious vegetables to make up the bulk of your dinner every night. Enjoy lean protein and whole grains as well. If this all sounds familiar, it's because it's the most healthful, effective way to eat. Period.

Fuel up with fiber. Add some additional fiber to your diet; this will help you stay fuller, longer and regulate your digestive system.

Check your expectations. It's unrealistic to think that you won't indulge. Instead, limit your splurges to one vice at a time. Instead of gorging on pasta, bread, wine, and dessert. Choose your favorite; relish it, and bypass the rest. It would be a shame to miss out on life's culinary gifts by being on a perpetual diet, but be judicious about your choices.

Fitness:
For the most bang for your buck, a jump rope reigns supreme. Buy one; start skipping. Alternate one minute of jumping rope (or jumping jacks if you're missing the Rocky gene) with one minute of a toning exercise like lunges, abs, or push ups. Do this for 10-20 minutes. It is an ass-kicker, but that's the point.

Leave the whip at home and walk. Keep a pair of sneakers handy (e.g. in the trunk, your office, your locker) and walk, instead of driving, whenever possible. It's not only good for your gams, it clears the brain as well and helps heal the environment.

Call me crazy, but I think medicine balls are fantastic. I have one at home; it makes commercial breaks more fun and me more fit!

If you're a yogi, be cognizant that you're not overlooking your practice in favor of a certain result. Instead, use your practice to be more focused and attuned to what your body needs (rest, healthy meals, fresh air) and doesn't (half a cheesecake, three frozen margaritas, and a bagel, egg, and cheese sandwich). Yoga often leads to weight loss, but understand that the physical benefits are truly secondary. We practice yoga to enjoy life more, yet there are plenty of miserable yogis in the world- and skinny people for that matter.

Beauty:
Hit the steam room. It's a powerful and relaxing way to detox your body, clear your head, and reveal your skin's natural glow.

Devise a tan. If your plans include less clothing, a little color helps. Get outside, or get a moisturizer with a bronzing agent. Two weeks is plenty of time to pull off a coup de pallor.

Get buff. Bliss hot salt scrub with rosemary and eucalyptus is practically a vacation, itself. Use it to exfoliate skin and soothe tired muscles.

Every single day, for the next two weeks (and beyond!) think of something great your body does for you. Mentally say "thank you" to your physical being for the ability to walk with a graceful gait, pick up a heavy toddler, or help a pal move into a new apartment. Focusing on the function of your body will enhance its form. You'll stand taller, breathe deeper, and smile bigger because you'll realize that your body doesn't just look good, it helps you live a good life, which is never more evident then when you are on vacation, with sand between your toes, fresh air in your lungs, and the sun warming your exposed skin.

This I am Today

This seemed a fitting quotation at the start of a new week . . .

"Up to a point, man's life is shaped by environment, heredity, and movements and changes in the world about him; then there comes a time when it lies within his grasp to shape the clay of his life into the sort of thing he wishes to be . . . Everyone has within his/her power to say, this I am today, that I shall be tomorrow."

-Louis L'Amour

10 Tips for First-Timers

Being a beginner at anything can be exhilarating and terrifying, intimidating as well as inspiring. First-time experiences spawn new hobbies, loves, and habits; however, they also send us scurrying back to the safety of routine if we're too unsettled or confounded by the new task at hand. Yoga classes confound people all the time. Lack of preparation, unrealistic expectations, and the occasional wave of nausea because no one told you to forgo the nachos before class can all throw your foray into yogic bliss waaaay off course, which is why I'm here to help.

The Top Ten Tips for First-Time Yogis

1. Know before you go. Is the class heated? How long is it? Can you rent a mat onsite, or do you need to bring your own? You don't need to play 20 questions with the studio manager over the phone before your first visit, but you do need to have a vague idea of what you're getting into. Studios and styles of yoga vary greatly. Some rules of the road are only learned through experience- like the social gaffe of wearing fur or leather to Jivamukti in NYC- but lots of information is available up front. Just keep reading . . .

2. Hydrate. Most unpleasant first-time yoga experiences and plenty subsequent unpleasant yoga experiences result from lack of preparation, particularly as it relates to nutrition. If you're venturing into a heated class, this point is especially important: drink lots of water. Similarly, watch what you eat. Yoga aids digestion; however, it can't do so if it has to compete with a latte, a burrito, two Red Bulls, and an afternoon vending machine raid.

3. Skip the mayhem; arrive early. A common foible among beginners is to arrive just on time or, even, a little late. This isn't a restaurant opening party, people. Get there early so that you can acquaint yourself with your surroundings and, perhaps, the teacher. The goal here is to beat the rush, so that the studio's staff can spend enough time helping you get situated before being overrun by throngs of yogi veterans.

4. Back row is best. As previously stated, it's not a swanky restaurant opening, nor is it a Black Eyed Peas concert. The front row is no place for first-timers. The back row is much better, as you'll get the gist of what to do by watching those around you (please note: this should not be confused with looking around the room and staring at others, see #8).

5. Dress the part. Skip the gossamer tank tops, booty shorts, and baggy mesh jerseys. Yoga poses demand a lot from your body and attire. You'll be up, down, upside down, and backwards. Make sure your clothes can comply.

6. Guys, this is important . . . Doff your hats. Sox cap, Yankees lid, Kevin Federline-inspired fedora- doesn't matter what it is- take it off. It's impractical and, frankly, embarrassing for all involved. Don't ask questions; just trust me, here.

7. Shhhh. Some things are sacred. You don't gab in church or chatter during your buddy's back-swing. Similarly, don't talk in yoga class. Yoga is the experience of reconnecting to yourself. If you want to catch up with a pal, it's better for everyone if the two of you did so at Starbucks.

8. Keep your eyes on the prize. Glimpsing around the room, initially, is somewhat necessary because you don't know the lingo yet so newbies need a visual point of reference. Looking around for interesting outfits, dating prospects, or a distraction from your practice is counter-productive. For more insight on the power and energy of your gaze, see a past post relating to "drishti" and snowboarding.

9. Experience gratitude. You can practice yoga for the rest of your life, so there's no need to conquer it all on the first try. Instead of fretting if you fumble with poses, be grateful that you have a healthy body that allows you to try new things, express yourself, and unwind.

10. Rest. Deep, meaningful rest is one of the greatest gifts that yoga practice gives us. Relish this from the start.

Greatest Hits

I've learned a lot about you recently. You, being the reader. I've learned that you find a few yoga poses totally loathsome and certain books utterly lovable. Many of you are humorous. Some profound. All candid. Your insights are refreshing, your questions thoughtful, your wit engaging.

It's just a shame that I am often the only one who gets to enjoy your insight. So, here's a selection of some of my favorite pieces of feedback and inquiries directed to askomgal@gmail.com. I've concealed identities but encourage you to keep sending your input, posting your thoughts, and asking great questions.

Some of the site's greatest hits:

"I sometimes tell folks. Yoga is to India as U2 is to Ireland. Originally
from one country, but now the property of the universe. No?"

-A Friend from India

"Just read the blog comment recommending M. Oliver's "Wild Geese." A former student, on hearing of my diagnosis two years ago, cut this poem out, pasted it to the front of a blank postcard and mailed it to me, hand decorated with little scrolls in brown ink. It was so powerful that I actually recite it while my "head" is literally trapped in the MRI machines up at Brigham, and lots of other times too. A great, longish mantra."

-A Former English Teacher

"Took Karen's bootcamp today at Charlestown yoga and was introduced to my new least favorite pose, Bird of Paradise, which I shall lovingly refer to as Vulture pose as I felt like falling over and dying at that point in the class. Seriously- legs, one up and one down- arms bound behind the back and beneath the thigh/knee and back straight!?! I didn't think it could be done, but I just watched an Internet video on it leading me now to conclude that there are aliens out there posing as yogis . . . "

-A Yogi, Runner, & Thoughtful Reader

"I very much dislike half pigeon. Especially when the instructor pushes you to bend forward and put your forehead to your mat. I see the red light telling me to stop almost every single time I do this pose. Disclaimer: I also happen to not care for real flying pigeons on the street. This may be a factor as to why I can't stand this pose."

-Comical Reader "Kate"

"The first cut is the deepest; the darkest hour is just before dawn, and the first step is the hardest. Get your shoes on and out the door- the rest will take care of itself."

- Running Coach & Former Winner of the Boston Marathon

How Does Your Garden Grow?

"Every single one of us at birth is given an emotional acre all our own. You get one, your awful Uncle Phil gets one, I get one, Tricia Nixon gets one. And as long as you don't hurt anyone, you really get to do with your acre as you please. You can plant fruit trees or flowers or alphabetized rows of vegetables, or nothing at all. If you want your acre to look like a giant garage sale , or an auto-wrecking yard, that's what you get to do with it. There's a fence around your acre, though, with a gate, and if people keep coming onto your land and sliming it or trying to get you to do what they think is right, you get to ask them to leave. And they have to go, because this is your acre."

- Anne Lamott, Bird by Bird: Some Instructions on Writing and Life

A Pose You Can Part With

Okay, the jig is up. I love yoga. It's well documented, but I have my quirks. There are a few, select poses that I could stand to obliterate from the yoga canon with zero remorse. Well, actually, maybe just one. Camel [right].

I have a friend who loathes tree pose the way most people loathe the center seat on a crowded airplane while flanked by a crying baby and someone who brought their own tuna sandwich.

Sometimes, there are justifiable reasons for why we dislike certain poses. For me, camel doesn't provide anything that other, more enjoyable, less painful backbends do. Sometimes, it's purely emotional. For a time, triangle pose made a fellow teacher friend of mine want to run out of the room, which is a bit of an occupational hazard for a yoga teacher. She's over that now, proving that there's probably hope for the rest of us too. The bottom line is that our tastes change, and yoga poses are no different. The key is to stay open-minded, find something enjoyable about the posture, or modify it. Running out of the room is not recommended.

What's your least favorite yoga pose and why?

A Running List: 6 Rules of the Road

I've never run a marathon- not yet, at least. Still, my love of running stretches across many years and miles and through lots of well-worn sneakers. I'd characterize it as an on-again, off-again love affair, usually contingent upon the weather, and at this time of year, I'm completely smitten. In my head, my jaunts along the Charles River, around Castle Island, and on Cape Cod tend to get philosophic, given the scenery and newly breaking weather. I was feeling particularly reflective on Monday, following the Boston Marathon, so I started making a mental list of the life lessons I've learned as a runner and enthusiastic spectator of other runners (yes, friends, that was me, who scaled a lamp post on Comm. Ave to get a better view as you trekked past, en route to the finish line).

Lesson #1: Running from your problems is healthy. I started running from mine around the time that problems loom pretty large, freshman year of high school. At the time, I didn't go far- a couple miles to start- but it was enough to provide some much needed distance from the stuff that made me anxious or glum (also known as, being a teenager, come to find out). I can't recall what I used to think about, but I know that by the time I returned home, most of what bugged me had dissipated. I still run to sort out my thoughts and find it to be a meditative process. I don't actually believe that I'm running from my troubles as much as I am hurdling over them, learning to leave them far behind . . . until I am just a tiny speck waving at them from a distance.

Lesson #2: Tread lightly upon the Earth. If you run among nature (i.e. outdoors), chances are you contemplate it on occasion. Maybe you're not drafting sonnets in your melon as you hightail it through the Common, but you've, no doubt, soaked in a sunset or two, observed new leaves or blossoms, or inhaled deeply while passing said blossoms. I find that running and walking are great ways to connect to the Earth, appreciate it, and revisit how we can help preserve it. This weekend, I used my old running shoes to help protect the environment- by recycling them, of course! Simply drop off your unwanted kicks at Niketown. Any brand is permissible, Nike or not. It's a small gesture, but you'll feel lighter for having done it- so light, in fact, that it might be tough to discern whether you're running faster due to the new sneakers you'll inevitably buy or the good deed afforded by your old ones.

Lesson #3: Invest in the success of others. Boston's current reign as the best sports city on the planet is well documented (Take that, NYC Gal). However, while watching several friends and thousands of strangers achieve their goals of running the marathon, I was reminded of how much we excel as spectators as well. At any crucial point along the marathon course, people watching the race become completely invested in the success of total strangers. If a runner begins to cramp and visibly lose heart in Kenmore Square, the entire block erupts in cheers to help fuel him/her along. It's an amazing demonstration of intention and energy. Suddenly, people find themselves wholly committed to helping unknown, sweaty, and near delirious runners dig deep into their own reserves and draw out some remnant of energy to propel them to the end. What's more, the marathoner isn't the only beneficiary. Consider: what if you treated the dreams of others (even strangers) with as much care and concern as you do your own?

Lesson #4: Share the road. Sure, some days tunnel vision is comforting and necessary. We gaze straight ahead and preserve our energy by avoiding the distractions around us. Yet, it can also be reinvigorating to share this portion of your day with others. Wave to your neighbor retrieving the paper; chuckle at the disobedient dog who insists on following you, not his owner; smile at a fellow athlete braving the early morning hours or relishing the last ones of dusk. Sharing enhances our lives. We learned it in pre-school; we just tend to forget it as adults.

Lesson #5: Boost your own mood. You can seek external forces, but, ultimately, "Happiness is an inside job." Call it endorphins, a "runner's high," or the satisfaction of fitting into your favorite jeans; running makes you happy. Don't believe me? Try it. A total rookie? Even better! Start by running 5 minutes and walking 10. The next time out, run 10; walk 5. Build up your running minutes steadily. Soon, you'll feel your confidence do the same.

Lesson #6: Keep it simple. Lots of sports require lots of gear. Running is as simple and pure as it gets. Buy great shoes; get moving.

Congratulations to my friends Jennelle, Jack, Chris, Mike, Matt, Kevin, Jason, Di, Amy, and everyone on the Dana-Farber Marathon Challenge Running Team.

Do You Walk the Walk?

"All know the way; few actually walk it."

-Bodhidharma