Quote: Courage

Don't be too timid or squeamish about your actions. All life is an experiment. The more experiments you make the better."

-Ralph Waldo Emerson

10 Healthy Things to Do in 2010

1). New Year; new asana. If you want to broaden your understanding of yoga, try a new style this year. If you're a dedicated ashtangi, drop into a Restorative, Yin, or Kripalu class. Worship at the sweaty throne of Bikram? Refine your alignment in Iyengar. Love the fast pace of Baptiste or Vinyasa? Experiment with longer holds in Forrest yoga, greater emphasis on philosophy with Jivamukti, or heart-centered intention in Anusara. The purpose of practicing yoga is to evoke balance in our lives, thus it's important to inspire balance by including some variety in our practice.

2). Less reality TV; more reality. Look, I don't want to be a downer, but too much TV over-stimulates your brain (especially before bed), fattens your ass, saps your creativity, and erodes the personal, one-on-one relationships with real people that matter in your life. This year, watch the shows that inspire and entertain you, but cool it with the incessant background noise, relentless channel surfing, and late-night brain drain.

3). Forgive someone. Speaking of real people . . . They make mistakes. Big ones. Hurtful ones. Unforgivable ones. Forgive them anyway. Besides being the compassionate thing to do, it's crucial to your health. The anger we feel toward others, if allowed to fester, pollutes our thoughts, and as the Buddha once explained, "All that we are is a result of what we have thought."

4). Make this your mantra: Eat whole foods. You can eat at the grocery chain Whole Foods too, if you like, but that's not what I mean here. Whole foods are characterized by being as close to their natural, original states as possible. Skip the latest diets, swearing off carbs, and counting calories. Eat real food; think about where it came from; know how it got to your plate. Savor each bite. Eating mindfully will change your life and your body. Promise.

5). Get thee to Goodwill. Most of us have too much stuff. Get rid of what you don't need; give it to someone who does. It's a wonderful way to create space, physically and psychologically.

6). Turn your world upside down. If you only do one yoga pose all year, make it an inversion. If you're familiar with uttanasa, viparita karani, shoulder stand, and downward dog (your head is below your heart in all of these poses, directing fresh blood to your brain), perhaps set an intention to learn more advanced poses such as headstand, forearm stand, or handstand. These potent postures provide immediate shifts in perspective and are among the most effective asanas you can perform.

7). Get acquainted with karma. Making resolutions to be a better person in the coming year are nice, but they don't mean squat until you take action. The word karma actually translates to mean "action." To that end, good actions beget good actions and negative ones do the opposite. If this is the year you plan to take action in your community, help others in need, or volunteer for a cause in which you believe, quit talking about it. Find your focus, and take action.

8). Skip town. Taking a mental holiday need not be expensive or time-consuming, but it's important to get a change of scenery on occasion. Maybe you spend a weekend in the mountains, drive to the beach for a day, or simply take a walk in a different part of town. Experiencing new places and people keeps us young.

9). Write it down. No matter what your goals are, you are more likely to achieve them if you write them down. Trying to lose weight? Keep a food diary. Need to get your personal finances in order? Write down everything on which you spend money over the course of a month, then strategize where you can make improvements. Hoping to cultivate a better relationship with someone special? Send them a hand-written, heartfelt note. Writing things down allows us to see the truth in black and white, and that is the most powerful step toward change.

10). Meditate. It always helps. It never hurts. It costs nothing. It improves everything.

Happy New Year!

2009: Year in Review

A few of the year's highlights in this little yogified corner of the blogosphere . . .

It started with a radio appearance at the end of 2008 when I went on Mariellen Burns's show in Boston to chat about setting life goals and healthy intentions in 2009. It was great; I brought Mariellen an amaryllis plant; she joked about killing it on contact. We fielded questions from listeners and weighed in on everything from losing weight to finding a recession-friendly fitness program to starting a yoga practice and more. Then, some guy called in and went bat sh*t crazy on everyone. I'm not kidding. Click here to listen to the show.

Days after I enraged listeners, err, listener (singular), with my highly controversial statements regarding extremist ideas such as drinking plenty of water, we rang in 2009. I shared a post about making and keeping resolutions; President Barack Obama took office, and, soon thereafter, I took to the icy streets of Boston to begin training for my first marathon (Boston). Following my first 9-mile run through the infamous Newton hills, including the one they call "Heartbreak," I went home and cried. I'm not sure if it was the icicles that formed in my hairline as temperatures dipped into the single digits or the realization that Heartbreak "hill" is actually a series of four punishing, sloping inclines that stretch on for eternity, but I was rattled.

Always the entertainer, Om Bro provided comic relief with a wellness inquiry of his own (from a post in late January):

Om Bro: How do 3 a.m. shots of whiskey fit into your 09 health and wellness plans for me?

Me: Hmmm. By whiskey, do u mean “wheat grass?”

Om Bro: Sure, you can call it that.

Then, in February, I gave Cupid a piece of my mind.

In March, marathon training kicked into high gear, as did my fundraising for Fit Girls, the charity for which I ran. I co-hosted a party along with Lululemon to raise money for the running, reading, and community service programs that Fit Girls provides young girls, and I taught a Yoga for Runners workshop at A Little Yoga, one of many new studios that opened in Boston in 2009. Thankfully, I survived a 21-mile training run, the longest run of my life at the time, in the month of March. Check out the video footage of me- dazed and exhausted- icing my knees with frozen edamame. Resourceful , eh?

March also featured a helpful post called "Different Styles of Yoga Decoded;" it remains one of the blog's most highly trafficked articles and prompted lots of great comments from readers.

In April, I ran the Boston Marathon. The whole thing. I wish I had a triumphant photo to share with you here, but honestly, I look like a half-tranquilized horse on the verge of vomiting in just about every one. You may recall my om gal-pal Christina declaring, "There are no hero shots [in the Boston Marathon]." For the record: She's right.

In May, I revealed "Zen and the Art of Swimsuit Season," went on the radio again (this time on The Frankie Boyer Show), raved about a fun yoga flick called Enlighten Up! by another om gal-pal, Kate Churchill, and . . . [insert drum roll, please] . . . spent a day in the presence of His Holiness the 14th Dalai Lama. Here's the recap; photos and videos included.

Things heated up around here during the summer months. In June, I did my best Flashdance impression for a photo shoot for ShoestringMag.com, fielded a great question from a reader in Chicago about being a yogi and drinking alcohol, and got a little goofy in a video with one of my best yogi gal pals, fellow teacher Chanel Luck.

We also bid good-bye to Michael Jackson in June. May he rest in peace . . .

July delivered more insightful questions and feedback from readers, including how to handle grief through yoga. This post was picked up by the Boston Globe's website, Boston.com, and featured on its homepage. I was very grateful, still am.

August went like this: I turned 30 and met Deepak Chopra on the same day. It was a life moment. Enough said.

September marked the 3rd annual Global Mala event, celebrated on the U.N.'s International Day of Peace. My BFF requested some fitness advice on how to edge out her family in their own version of the Biggest Loser, and I cried every time I tuned into the actual show, along with the rest of the country. (What, you didn't sob at each weigh-in? Seriously? Have you no soul!).

I've neglected to mention it, but I started keeping secrets in October, such as the one about some new VIP private yoga clients on Boston's sports scene. Shhhhhh. I also explained why yoga is safe for sore knees, who are some of yoga's most influential pioneers, and what the heck yamas and niyamas are.

With November came a cameo appearance from Om Bro . . . and a spike in web traffic from OmGal.com's female-skewed audience. Coincidence? Hmmm.

Yoga for Athletes from OmGal.com from Rebecca Pacheco on Vimeo.

We closed the year in December with healthy snacks for weight loss, a killer gift giving guide for yogi types, and correspondence from my recent trip to Kripalu. Thank you, everyone, for reading, commenting, asking questions, becoming a Fan on Facebook, following on Twitter, passing along your favorite posts to friends, attending my workshops and classes in Boston this year, and so much more. You are among my biggest blessings in 2009. Now, let's raise a glass of kombucha, and set our sights on 2010!

If you have any requests for content you'd like to see in the new decade, things you liked in 2009 or didn't like, please comment. Om shanti!

Saptah Chanting Ceremony at Kripalu

Despite insecurities surrounding my wretched singing voice, I participated in last night's Saptah chanting ceremony here at Kripalu. The long-standing tradition is the yoga and meditation center's way of celebrating the conclusion of one year and beginning of the next. We opened with a mantra honoring the Hindu god Ganesh, known as the Remover of Obstacles. It's customary in India to pray to Ganesh before beginning any new ventures (e.g. the New Year, a new job, business, project, relationship, etc.), as his guidance will help ensure a clear path to success. Here's a very brief clip that I thought you might enjoy. Best of luck with all your upcoming ventures in 2010.

If you're interested in learning more about chanting, here's an informative post about getting started.

Greetings from Kripalu!

Dear Readers:

My apologies for the sparse posts of late. I am currently away at a yoga and meditation center called Kripalu, creating my own little retreat with plenty of yoga, vegetables, and quiet moments for writing (some of my favorite things). Right now, I'm in the center's Solarium awaiting sunrise; the only sounds are the tapping of my laptop keys and whistling Berkshire wind outside. Just now the sky started turning from black to navy blue to azure.

I promise I'll return to the blogosphere in full force soon, with plenty of new inspiration to share. Until then, I thought I'd pass along a snapshot from the halls of Kripalu (above). Really, what more is there to say than that?

Many blessings to you as you bid farewell to another year and set your own authentic intentions for 2010.

Om Gal

Expecting Snow?

Here, in New England, we're expecting snow today, which made me recall this simple zen proverb:

"No snowflake ever falls in the wrong place."

Stay warm,

Om Gal

Playing with the Boys

When I was 5, my parents signed me up for karate (OK, my Dad signed me up for karate). I liked it. I thought the uniforms were cool. I was good at standing up very straight and being somberly quiet while the teacher was talking, and this was thought to be an indicator of good discipline, which is of paramount importance for an aspiring karate kid. With any luck, I thought, I could be the next Daniel-son. There was just one problem . . . I wasn't a "son." I was a girl, the only one in the class.

Fast forward 25 years and I'm still attempting to spar with the boys; this time, in a boxing class at the New York Athletic Club, one of the oldest athletic clubs in the country. Last month, Om Bro suggested we jump in the ring, and I thought, 'What better way for siblings to do some adult bonding than to punch each other in the face?' Kidding, of course. If Reece punched me in the face, I'd be knocked out quicker than someone on Ambien [insert obvious Tiger Woods joke of choice, here]. Not to mention, I'm pretty sure that showing up to my photo shoot the next day for Reader's Digest with a shiner would have been poor form.


When it came to my fighting form, however, I held my own, save for the times I needed to put my knees on the floor during the hundreds of push-ups we did, including countless sets on our fists and finger tips. The workout was grueling, featuring 10 sets of 2 minutes of punching a heavy bag nonstop. Despite the badass wrist wraps that our Ukrainian coach Sergei put around my hands, both wrists felt like they might snap only halfway through the series. Had I stayed for the full two hours (I thought class was only an hour and thus made plans to meet NYC Gal for lunch), who knows what kind of state I'd be in. As it was, my hands were quivering for more than hour afterward, which significantly impeded my ability to text or properly lift a fork (two staple activities for me). So, you know, this was serious stuff.


In general, I loved pushing my fitness limits and learning to throw a proper hook, but more than that, the experience made me reflect on how gender affects our workout choices, preferences, and performance. Have you ever been the only guy in a yoga class? The only gal in the company golf tournament? Do you prefer all-female health clubs? Have you ever been intimidated by a workout you wanted to try because of your gender? I would love to hear your experiences or insights, guys and gals.


Or, if you're boxer, feel free to share some pointers. My upper cut needs work.

Om Gal Holiday Wish List

Ahhh, the holidays. Indulgence. Materialism. And, copious amounts of sugar. What could be better?

How about writing a self-indulgent blog post about the material possessions I covet most this holiday season while stuffing my face with red and green M&Ms?

I'm kidding, of course. (Truth be told, I have an irrational fear of red M&Ms. I don't mind green ones, but the reds seem unnatural to me. Do I realize that this is a thoroughly ridiculous assessment? Yes. Yes, I do).

Back to the indulgence and materialism part . . . While the following Om Gal Wish List does contain some items I might not mind seeing under the family tree this year (ahem, Om Bro), I've compiled this collection of gift ideas with the finest yogi readers in the blogosphere in mind (that's you). My intention is that this list inspires a few holiday shopping solutions for all the om guys and gals out there who are looking to spread some holiday cheer-- of the smart, soulful, and stylish variety. The selections below range in price, whimsy, wearability, and overall wellness-inducing affect, so there's something here for everyone. Enjoy!

Under $5

Give the gift of Ganesh . . . or Lakshmi . . . or Saraswati . . . I love giving tiny trinkets of inspiration to my om pals. To learn more about the symbolic meaning of the gods and goddesses often depicted in yoga iconography, click here. The above mentioned deities summon protection, prosperity, and creativity, respectively. Colorful stickers or mini statuettes make perfect mementos for friends and are modestly priced. Boston boasts several small boutiques with vast collections of these items. A few worth noting include Tibet Arts, Utso, and Prem La. (Photo: A colorful sticker depicting Saraswati; goddess of creativity, learning, and literature; watches over my laptop as I write).

Confession? I'm a cheap date. A $5 gift card to Starbucks buys me two mornings worth of happiness. And, by "happiness," I mean a venti Awake tea topped with steamed soy milk. For this, you've bought my love. Yet, somehow, I don't think I'm alone in this.

Before the days of iTunes, my version of downloading music was laying on my bedroom floor, listening to the radio, and waiting for the DJ to play my favorite song, at which point I would frantically hit "Record" on my tape deck. (It's sad- but true). Today, even with so much music at my fingertips, I still relish homemade compilations. My friend, Chanel of YogaThree, makes killer play lists, and, in general, I think sharing music is a treasured gift. Try it! Your friends will appreciate your creativity, thoughtfulness, and mad DJ skills.

Under $10

Pucker up, people! Smith's Rosebud Minted Lip Balm becomes a handbag, gym bag, puffy coat pocket, makeup kit staple. Simple. As. That. (Available at Sephora, $7).

The Baby Rib One-Shoulder Shirt caught my eye at American Apparel because it's fashionable, wallet-friendly, and fun. Maybe lacking one shoulder drops the price? Whatever the reason, your fashionista pals will love it, and your bank account won't need a bailout at a mere $9.

Speaking of bank accounts, the Buddha Buddha Peace Bank (Urban Outfitters) is the perfect gift for friends or family members whose "money corner" could use an infusion of creativity, abundance, and color.

Under $25

This newfangled interpretation of the Lego block is uber practical and hip-looking too. No batteries necessary, the Retro Block iPod Speaker transforms your iPod into a stereo. Perfect for travel and downright genius, actually.

Nothing lifts a mood faster than the whiff of a lovely fragrance. Go the aromatherapy route with essential oils from Whole Foods (e.g. peppermint for energy, lavender for relaxation), or treat friends with swish taste to a portable dose of designer perfume. My latest fav: Stella McCartney Eau de Parfum Roll On, for a sensible $17.

For both male and female fitness buffs, Laird Hamilton's book Force of Nature is a great resource. There's plenty to admire and emulate about the giant wave surfer's approach to life, health, and chiseled muscles. Ladies, did I mention there are pictures?

Under $50

Allegedly, these compression sleeves for arms or legs by Zensah, worn by the likes of NBA stars Ray Allen, Dwight Howard and others, help circulation, aid muscle recovery, and regulate body temperature- which is all fine and good- but let's face it, recipients will love them because the look pretty badass.

Yeah, yeah, yeah, I know my team, the New England Patriots, is struggling this season, but I still intend to rock a retro NFL beanie on the slopes this winter. Bunny slopes . . . but, still.

Yogis like being barefoot, and so do more and more runners (as evidenced by the barefoot running craze of late). Why not give the gift of going barefoot or, at least, feeling flip flop clad all year-long? The Vagabond Chill Shoe by Sanuk is a fuzzy, comfy, stylish slip-on with a sole that mimics that of a flip flop. Your om guy will love these. For gals, check out the Dreamcatcher Boot. I have a pair, and they look great with everything from tights to leggings to jeans. Plus, they feel dreamy.

Under $100

Remember the copious amounts of sugar, characteristic of the holidays, that I mentioned earlier? This influx of sweets takes a nasty toll on our bodies. Pair this with too many trips to crowded malls, too many cocktails at your holiday work party, and too many tiresome family gathering conversations about why you're not [insert appropriate response: employed, married, pregnant, divorced] ________ yet, and you have a recipe for feeling waaaay out of balance. Nip this energetic, physical, and psychological heaviness by giving the gift of Balance and Vitality. Yup, they come in a box now, thanks to the newly launched, "yogi-built," high-end nutritional supplement creator YogaEarth. (Disclosure: I'm on the company's "yogi board"). Designed to improve health and enhance performance on and off the yoga mat, a month's supply of either of these elixirs is the remedy for holiday stress and excess.

Maybe people have an emotional attachment to ratty college T-shirts with pit stains and faded colors. Perhaps they believe they must tolerate chafing from their running gear. There's a chance they don't know they need not look like a slob while sweating like a pig at the gym. Enter lululemon's Run Swiftly Tech shirt. Made for both men and women, this piece of gear is every crummy T-shirt's worst nightmare. (Your days are numbered, tattered tee!). The Run Swiftly wicks sweat, washes like a champ, and feels light and lovely in heat and cold. It even looks flattering. So flattering, in fact, that after wearing one in a recent video post (above), snarky NYC Gal remarked, "Dude, when did you get boobs?" (Such restraint, she has). "That's impossible," I explained, "Must be the shirt."

Under $150

Atop an om gal's list? A gift from down under. Yoga lifestyle brand Abi & Joseph, headquartered in Australia, is now available in the States. With luxe fabrics and elegant designs, you'll be tempted to wear these glamorous pieces of gear before and after class more than during it, like this beautiful Ballet Wrap Top. Hells-to-the-no would I wear this to a sweaty yoga session, but you can bet I'd wear it everywhere else. (Special treat: use promotional code OMGAL at checkout for a discount).

It's very simple: Buy someone a gift certificate for bodywork, such as a massage, Reiki, or acupuncture, and they will love you forever . . . or, at least, until New Year's.

Unlimited yoga, a personal training session with your local version of Jillian Michaels, or several classes at a swank Pilates studio would make any yogi swoon. Know your audience though, and notice I said "yogi." Don't go giving fitness-related gifts to someone who might take offense. Capiche? Moreover, be sure to do your research on which studio or health club is the gift recipient's favorite.

Not in the spirit of giving material goods this season? Donate to a favorite charitable cause on behalf of someone else. Here are a few organizations of which I am a fan. Perhaps their missions will interest you too:

AIDS Action Committee

Artists for Humanity

Christmas in the City

Dana-Farber

Fit Girls

Fresh Air Fund

GreenLight Fund

One More

Room to Grow

Roxbury Prep Charter School

YogaHope

Please feel free to add your own favorite nonprofit organizations and/or gift suggestions for the holidays by posting a comment. Happy Hanukkah, Merry Christmas, many blessings to you!

Quote: Happiness is an Element

"Happiness is not an elusive bird, perched high near the ceiling, which, with the help of more or less complicated ladders, you have to work to catch. Happiness is an element, which, like air, is everywhere."

-Jacques Henri Lartigue

Reader Query: Healthy Snacks for Weight Loss

I always love the recipes that you post. Just wondering what some of your favorite snacks would be for someone trying to lose some weight! Thanks!

-S.

As a serial snacker (and sometimes, a snacker of cereal), I always keep a stash of healthy treats up my sleeve (or in my gym bag, desk drawer, suitcase, etc.). Here are a few of my favorites, divided by the type of fix you seek:

Sweet:

-Quinoa (cooked) with a splash of vanilla rice milk, drizzled with honey.

-Ginger snaps (the all-natural kind!).

-Plain, non-fat (or low fat) Greek yogurt with wheat germ, flax seed powder, 1 dried fig (sliced), and agave syrup.

Salty:

-Popcorn (be sure to choose the air popped kind with just a touch of sea salt and olive oil; Whole Foods sells one that I loooove).

-Miso soup (The Mishima brand makes a great, all natural version that comes in portable envelopes; simply add boiling water and stir).

-Edamame (boil, drain, and sprinkle with sea salt).

Spicy:

-Spicy V-8 (the 5.5 oz. cans land in my grocery cart each week).

-Whole grain pita chips with salsa.

-Wasabi flavored rice crackers.

Chewy:

-Goji berries (Confession? I'm slightly obsessed with this sweet, Himalayan candy from the gods).

-Ginger People candies (just a couple does the trick).

-Lara Bars (perfect for stowing in your gym bag, glove compartment, handbag, etc.).

Chocolatey:

-No Pudge Brownies (There's even a recipe on the box for a single-serving).

-Chocolate flavored soy milk.

-Chocolate Underground flavored Stonyfield Organic Yogurt

Chilly:

-Skinny Cow ice cream sandwiches.

-Organic So Delicious Dairy Free dessert in Chocolate Velvet.

-Homemade Popsicles (use 100% juice and freeze in molds available at any kitchen supply store).

Crunchy:

-Carrots, celery, cucumbers, and hummus.

-Apple with almond butter.

-Peanut butter flax seed cookies.

Thirsty?

Sometimes the body confuses thirst with hunger, so be sure to drink plenty of water throughout the day, especially if you're trying to lose weight. For more filling beverages that pack serious nutritional benefits, try these:

-Kombucha (This fruity, tangy, fizzy tea beverage is an acquired taste, but once you get over the somewhat off-putting smell and live, floating cultures, you'll be hooked. No, really, I swear).

-Coconut water (Billed as nature's sports beverage, you'll find yourself asking Gatorade-who?).

-YogaEarth yogi-built nutritional supplements (For a free one-week supply of this miracle elixir, which helps the body prepare and recover from yoga practice, click here).

Enjoy, and thank you for writing!

-Om Gal

Readers, please share your own favorite, healthy snacks by posting a comment.