Practicing Mindful Eating....It's Pretty Cool!

(Originally written June 11, 2015)

As I sat at my computer, freshly roasted veggies in hand, I began reading a webpage that had caught my attention earlier. I was half paying attention the the website, half listening to Deepok Chopra’s book, What Are You Hungry For?, and half eating (I guess that should be broken down into thirds, but you know what I mean. Doing many things at once, none of which had my full attention.) And then I hear Deepok explain what it is to eat mindfully and how this is what one should be doing during meals. He said sit quietly with your food and eat. You’re not to sit at your computer (oops!), you’re  not to be reading (double oops!), talking, doing other things…just eating and being present and aware of the moment and the food. You're to use your 5 senses to really be focused on the food. Enjoy the colors and smell of the food before eating, bless & thank the food and all who gave to it, truly taste the food, listen to it if it crunches or crackles, notice the way it feels on your tongue or in your teeth. 

So, I paused ol’ Deepok, excused myself from my computer, and went outside to sit on my patio, under the umbrella. I sat with my bowl of food and just ate. It was immediately wonderful. I noticed that right away, my eating slowed down. I wasn’t shoveling food into my mouth with my focus on an interesting webpage. Rather, I chewed more and chewed slower. I tasted the food in my mouth. I noticed that I really enjoyed the taste of the olive oil on the roasted vegetables. I felt calm as I paused between bites and looked around at the trees blowing slightly. I realized, too, that I wasn’t hungry enough to finish the whole bowl of veggies, no matter how delicious. The awareness and slower pace, gave my body time to register that it was full and satisfied.

After this experience, even though it was so pleasant, I thought about how difficult it might be to try to instill this new eating protocol when I'm eating with friends or family. It's extra difficult in our culture, as we use the time of eating together, specifically to socialize. Maybe I can at least try suggesting that when we eat together, we take the first 5 minutes being silent, eating with mindfulness & gratitude. Just being mindful of the food. Tasting it. Enjoying it. Eating is slowly and calmly. Taking time to be fully present, without the distractions of a conversation. Like many new things, it's a practice. It will take time to remove the old habits of eating and working or talking, but it will be worth it in mind and spirit, each time that I do have a mindful meal. Here's to new practices! 

(*Since writing this piece, I did try it a few times with my boyfriend, and we both love it. BUT, we usually forget about this and get right down to the business of talking as soon as the food hits the table. After re-reading this post, I am re-motivated to do the 5 minute mindful rule again! We also try not to forget to bless and have gratitude for the food and all who helped get it to our plates.)

by Brooke NisbetE-RYT200, RYT500Yoga Teacher | Yoga Teacher Trainer | Yoga Mentor | Wellness Guide

http://peaceloveyogahealth.wix.com/brookenisbet

My Travel Volunteer Experience in Haiti (Twice!)

I don’t know whose smile was bigger, Amy Fletcher’s (founder of PHOH) or the beautiful Haitian assistants and translators. This is my thought as I meet Amy and the Haitian crew for the first time in Haiti. She’s arrived with her husband, sister, and Kathy Fischer in tow, and we are all saying hello as we pack into the van for our first destination.

This is how my first trip to Haiti with Project House of Hope began. It was an absolutely beautiful January day in Haiti, and I immediately felt safe, happy and pleased that I’d come. Of course, for me, traveling to new foreign lands makes me feel so alive. This was my first trip to Haiti, and it was off to a great start.

With the beautiful kids of Project House of Hope!
Amy is bottom left, and Kathy is top right next to me. 

I’ll stop here and explain that I’ve actually traveled to Haiti twice now with PHOH. My first trip in January 2015 was so amazing, that I HAD to go back as soon as possible. So I found myself back in Haiti this past June 2015. For my first trip, I raised money for my flight and expenses. Everyone was so pleased to donate, as my mission to meet, help and even teach yoga to orphans in Haiti touched everyone’s heart. In about 3 months, I raised $2,300 dollars and then was off to Haiti. For my second trip, I had vowed to use my tax refund money to cover costs, and dip into my personal savings to cover the balance. It was so worth it to me to spend this money on going back to Haiti to see the orphans, and to meet the newest additions. After my first trip, and getting to know the darlings in the orphanages (they will win your heart without even trying), I couldn’t imagine not going right back! In addition to spending time with the kids, I had the pleasure of being involved in many other projects. For example, teaching yoga to the Women’s Empowerment Group that PHOH has started. What fun to teach these ladies who had never even HEARD of yoga or meditation. (When we were done, they wanted to know right away when the next class would be.) I assisted with Goats for Hope, and the health and wellness fun run for the kids in the village. I also assisted projects such as: teaching ladies how to make home-made mosquito repellent, and how to sew with sewing machines (Having no sewing skills, I babysat while the other volunteers taught the sewing classes). I also assisted the dance teachers as they taught the orphans how do to tap and ballet. I taught yoga to kids at a local school that is in desperate need of assistance. And, to top it off, all of the people I interacted with had a big smile and were so kind and as helpful as possible. I’m talking from the hotel staff, to the translators, to the leaders in the churches, and beyond.

Teaching yoga to the Women's Empowerment Group 

Admittedly, I’m well traveled and have been to several developing nations, so not much shocked me or was brand new to me. So, it took no time for me to fall into a rhythm each day. For a traveler new to developing nations, it may take a little more adjusting, but I know Amy and her whole crew do their very best to make new travelers feel comfortable.

I could go on and on about each of my trips, but I know blogs are supposed to be short enough to not lose people’s attention. Let me end with a few final points. What made me feel safe while I was in Haiti? First of all, Amy has been to Haiti countless times and speaks basic Creole to meet your needs around town, at the orphanage, and at the hotel. The translators that PHOH uses have incredible English & patience. They can assist you in any way you need from cell phone function to changing your airline tickets, and so much more. Everyone has a smile and is ready for a good laugh. This made me feel right at home early on. Amy is like a mother-hen; she has her eyes on you all of the time and wants you safe at all costs. You are connected with PHOH people from the moment you step out of the airport upon landing, until you return to the airport to head home. Most of the trips are busy and filled with going here and there for projects, events, service and visits all day. But on occasion you get to relax at the beach or the pool, and it’s quite nice. The coastal area of Montrious is quite beautiful and something to behold. Maybe you’ll even get to drink from a freshly cut coconut! 

Drinking freshly cut coconut water!

by Brooke Nisbet

E-RYT200, RYT500

Yoga Teacher | Yoga Teacher Trainer | Yoga Mentor | Wellness Guide

http://peaceloveyogahealth.wix.com/brookenisbet

You can also find this blog post on The Project House of Hope page here: http://www.projecthouseofhope.com/news

Hey...Where Did I Go?

(Just found the draft of this post that was written in 2013...thought I'd go ahead and post, even though it's nearly 3 years old.)

Each day I spend in my new town (Daphne, AL), I grow further and further away from my past. Well, "duh" you might say…but there's something different about this kind of distance. We all grow away from our past, in the literal sense, but it doesn't mean we change or transform. We just move forward into the future, chronologically. Now that I’m spending the majority of my time happily solo with my new life unfolding ever more each day, I realize that in changing from my recent past, I'm actually coming back to the best parts of the real me. 

After my divorce, like many newly single people, I turned over a new leaf & redefined myself. I was 39 and single and decided that, "No" was no longer a part of my vocabulary, that pink was my favorite color (hated it until that point), and discovered that when clothes fit right and were sexy, they could be fun to wear! This time in my life was very transformative.  I was in the space that was all about me, all of the time. If I wanted to move to a new home or town or country, or change jobs...I no longer had to consult with anyone! If I wanted to buy a convertible BMW, I could in a snap (and I did)! If I wanted to jet off to Bali for Winter Break...then I did just that. This freedom to be me 24/7 was incredible. I know that during those few years, I changed a lot and dated tons of guys for the first time in my life. All of it was fun, enjoyable, powerful and exactly what I needed at that time. 

At Gili Trawangan in the Gili Islands, off of Bali.

But this life of being a player finally began to dwindle and change, as all things do. (The only thing that stays the same, is change.) I started becoming tired of meaningless dates. I grew weary of the superficial dating life, of unintelligent but hot guys, of the power trips that came with getting any man in the bar that I wanted. I began to wonder if anyone would actually want me as a real girlfriend...an independent, successful woman actually gets less play. As the doubt began to rise in my mind, it made me vulnerable. And, inevitably THAT'S when I met that person that seemed head and shoulders above the rest. And even though I had some HUGE red flags going up all around me, I was so in need of what this new person was offering & saying to me. So, I ignored the red flags and dove in head first, lapping up the much needed attention being relentlessly poured upon me. And while I was wrapped up in the relationship that became serious much faster than was comfortable for me, it was hard to really see that I was losing my foundational self. Maybe that's just another sign that this person wasn't the right match for me. But, again, I ignored all signs. At one point, I was so deep into the relationship (he desperately wanted to marry me) that I felt too guilty to walk away and get back to me. The further away I got from me, the more isolated and discontented I felt. And I'm not saying it was my boyfriend that did anything to me (he was just being him), it's just how I related to him. His energy wrapped heavily around me and I allowed him to encompass me to the point of feeling suffocated and trapped (which is unusual for me). 

When you allow yourself to be drawn into a relationship that doesn't serve you, you begin to make subtle changes that can take you away from the true essence that is you. And there you are one day....far, far away from the foundation of you"ness" that you loved and that brought harmony to your soul.

Now, he and I are no longer together, and I am back to being just me. I have no more relationship expectations upon me, nor me putting any relationship expectations upon anyone else,  I am realizing just how much of me I had let go. The simple things that fed my soul and made me feel really good (traveling, night with the girls, time alone). I've missed those things! Talking a walk each morning or in the evening. Hopping up to do my yoga home practice at any time of the day. Eating my "crazy" healthy foods without worrying if anyone else is satisfied. Eating dinner at whatever time I want. Waking up late or early.  Putting on peaceful music rather than the blaring TV. Finding myself smiling for no reason other than because from my toes through the top of my head....I am feeling inner-peace and all is well.

Finding myself again is like returning to a long lost soul-mate. This reunion of self is a reminder to not ever let the soulful parts of me go again, no matter who I'm with. And for that matter, to unite with a partner that nourishes and supports my soul, not removes me from it (accidentally or on purpose). I need to remember to continue feeding my soul, even if my significant other doesn't understand it or would rather have me spend more time focused on him. I'm no good to anyone else, if I'm not first good to myself.

In 2011, when I was feeling extremely suffocated by that ex boyfriend, the documentary about Amelia Earhart came on TV. I remember one of her quotes on agreeing to get married really resonated with me. So much so that I had to write it down in my quote book, in order to keep it with me forever. "I may have to keep some place where I can go to be myself now and then, for I can not guarantee to endure all of the confinements of even an attractive cage." Amelia Earhart. 

by Brooke Nisbet

RYT

Yoga Teacher | Life Liver | Peace Seeker

Transformative Yoga Retreat...My Personal Experience

I entered the summer of 2008 feeling so depressed, disconnected and alone. At the time, I was a school teacher living overseas. Usually summer brought a feeling of happiness, freedom and reconnecting with friends and family. Not this summer. I had been divorced for about 2 months, and was initially very happy with letting go of what had become an exhausting & toxic relationship. I relished in the abundance of freedom and "Me" time. But, as I hopped on the 12 hr. flight home from Japan to New York, heading into my  first summer in 13 years that wouldn't include my ex-husband, the sadness and loneliness of being 39 yrs old and single hit me hard. On top of that, my Aunt Sue had cancer. She was much more than an aunt, she was like a mother to me, a best friend and someone with whom I connected deeply. This would likely be her last summer. That hit me even harder. And then came the reminder that I no longer had a husband's shoulder to cry on while my aunt died. Utter depression. I don't know how many of the 12 hours of that flight I spent crying. 

Needless to say it was an interesting visit home that summer. (My Aunt's house was always my "home" in the US the entire time I lived overseas). My brother and father arrived for our usual summer gathering at my aunt's house, as did my cousins and other family members. I remember at least one night, while we all sat at the dinner table, I had to excuse myself from the table and run to my bedroom to cry about my divorce and my aunt's impending departure from the earth. That summer turned out to be the last time I ever saw her in person. And I wasn't fully present due to my emotional roller coaster from the circumstances surrounding my divorce. That just sucked. When I left that summer, as I hugged my aunt goodbye, I said my usual, "See you next summer!"...and added, "Right?" Knowing I wouldn't. She replied, "Yes, of course honey!" knowing she would be gone by then. 

Aunt Sue and me in FL. Summer 1999.

And, wow, what the heck does this have to do with a yoga retreat? Well, the 12 hr return flight to Japan was once again fraught with tears and puffy eyes. I knew that I needed SOMETHING to help me put some of the pieces of my life back together before starting the new school year and my new single life. I was a mess and needed some super glue for my soul. Enter a Surf & Yoga Retreat! It was a week long retreat in Bali, Indonesia that was filled with daily yoga, learning how to surf, clean eating, sight seeing and new friends. As a newly single women, with basically only married friends, I felt alone and misunderstood. Don't get me wrong, my friends were amazing and supportive, but they had NO idea how it felt to be alone after being married for so long. So, ummmm, yes...I absolutely needed to get away and have soul recharging time with like-minded people. 

The amazing ladies I met at the Yoga & Surf Retreat. 

So, I booked the retreat, and to this day, I am incredibly grateful that I did. I met some amazing women, many of whom I still keep in touch with. I healed my body and spirit doing daily morning yoga by the pool (and this was well before I ever even thought about being a yoga teacher). The time spent surfing in the ocean healed my soul and mind, and brought out the playful child in me. Every night, I had someone amazing to talk to. I heard stories about my new friends' paths and journeys. I ate the most delicious food...and it was so nice to not have to cook and clean up for the week. I'd been to Bali before, but not as a tourist in a group. It was fun to go exploring and shopping with new friends. Some days, I just laid at the pool and read a book, other days were spent getting massages and pedicures. There was also time for introspection, reflection, reading and journaling. Each day brought exactly what I needed. And by the time I stepped off the plane, back home in Japan, I was truly transformed. I was calm, yet re-energized to start teaching a new school year. I was clear headed about my divorce and ready to start my single life with confidence. My body was feeling healthy and cared for, and I had a smile plastered to my face. Much needed inner peace and calm surrounded my heart. 

My first time surfing! 

I've been on 2 other yoga retreats, during less dramatic times in my life, and I've always returned home refreshed and transformed in some way. Shoot, if possible, I'd recommend some sort of retreat or getaway (different from "vacation" with family) each year as restoration for the mind, body and soul.

by Brooke Nisbet
E-RYT200, RYT500
Yoga Teacher | Yoga Teacher Trainer | Yoga Mentor | Wellness Guide
http://peaceloveyogahealth.wix.com/brookenisbet

Slowing Down as a Sign of Strength (Adrenal Fatigue/Exhaustion)

For the past three days, I have spent more time in my rocking chair on my front porch than I have in months. Until my integrative medicine doctor said I needed to rest, I just looked at myself as being lazy and wimpy, if I felt tired. I kept pushing myself through the 3pm slump with mental fog and exhaustion, with a double espresso and sheer will power (yet, I was not very productive and miserably sleepy). I kept putting on a facade of energy and excitement in the face of friends and at work. It's like I have official medical permission now to just sit, without the inner critic telling me I'm wasting perfectly good time. And, damn it feels so good. Even in my yoga practice, I've chosen to do basic poses and slower transitions that don’t challenge me as much. I took a walk this evening, not speed walking but at a good pace...at whatever pace I wanted. Not the pace I "should" walk in order to burn calories, but at the pace that just felt good to my body and mind. I even took a nap on the couch! I NEVER take naps....naps are for the weak and lazy (says my inner critic...who is clearly very uneducated about how adrenals will heal.) As the weekend is winding down I feel so much less stress....which is one of the other key factors to overcoming adrenal exhaustion. 

Just relaxing....not doing anything.  

For the past year, I've been working through hypothyroidism (a condition in which the thyroid gland does not make enough thyroid hormone...and you gain, gain, gain weight NO MATTER WHAT YOU DO, and you’re foggy headed in the afternoons, have poor sleep, losing your hair, wake up tired, to name a few symptoms. Check here for a full list of symptoms: hypothyroidism), which has many of the same symptoms as adrenal fatigue and adrenal exhaustion. All of this caused by Epstein Barr Virus having traveled to, and taken up residence in my thyroid (Check out the Medical Medium book for more on this new found information on EBV. I'm adding this today, 12/8/2105, to this blog). So, just as I am seeing some headway with naturally getting my thyroid back on track....the adrenal glands start to really want some attention, too. I had an adrenal saliva test done (best way to test adrenals) 4 months apart, and my cortisol levels were still too low. So, now it's full focus on the adrenals to get them ship-shape. One of the most critical remedies is rest and de-stress. Ha! Much easier said than done! Being self employed, I'm pushing myself all of the time and working nearly any chance I get. Slowing down was not in the books. But, if I want to get through this and support my body....then I MUST SLOW DOWN. For me, it doesn't even mean I'm working less, per se, it's more about how I'm spending my time off and my time in my home office. If I'm at home working and feel sleepy during that 3pm slump time...I will now take a 20 min. nap. If I have time off, I won't rush out to meet friends...I'll take my time or maybe not go at all. I've had to adjust my diet yet again (working on cutting out caffeine and alcohol...those are true enemies of the adrenal glands). But, I'm so tired, I've lost some of my fight and stubbornness to keep on like I was before. I'm ok with giving those things up. I also know that if I stay focused on recovering, then it will happen faster, easier and more peacefully. Full adrenal ecovery is my goal and I believe it’s possible. Then, in turn, my thyroid will be better supported and should make a full recovery as well! I'll share below the herbs I've used to help support my adrenal glands. Please remember, I am in no way recommending these herbs to anyone, nor am I a doctor. Just sharing what I have used. 

RECOVERING FROM ADRENAL FATIGUE OR EXHAUSTION HERBAL PROTOCAL:

• Take supplements that support the adrenals! Ashwaganda, Maca, Schisandra, Rhodiola, Siberian Ginseng (Eluethro), Chromium B complex, zinc, Licorice, B6 (Pantothenic Acid), Vitamin C (3,000mg daily), 5-MTHF, barley grass juice extract powder, plant based omega 3 (critical to use plant based, not fish), and Lemon Balm. Spirulina powder in a smoothie (or take a tablet), and take Magnesium and Holy Basil at bedtime.
• The following are top foods to support healing your adrenals (from Medical Medium book): wild blueberries, bananas, garlic, broccoli, kale, raspberries, blackberries, romaine lettuce, sprouts, asparagus, and red-skinned apples. 
• What NOT to eat (from Medical Medium book): Even though others will tell you differently eat, begin eating as much of a plant based diet as possible. Remove meat from your diet completely or as much as you can. Fat from any animal protein puts a strain on your pancreas and live and eventually creates insulin resistance. (Even "lean" meat.) 
• Eat within 30 min. of waking up! And drink 8oz of filtered water with organic lemon juice (about 2tbsps) upon waking. 
• Kundalini Yoga for Adrenals: https://www.youtube.com/watch?v=GaBds-N-dZc
• Moderate exercise or yoga class that doesn’t leave you exhausted or overly tired. You don’t want to go hard with your workouts during this time. It will burn out your adrenals even more. 
• Sleeping until 9am when possible (Adrenals rest and restore from 7-9am), even if it’s just on weekends/days off.
• Take a nap during the day, if possible. Around 10am and 3pm…esp. if you’re body is letting you know it needs it! You won’t have to do this forever, just while you’re adrenals are recovering.
• Plant based diet is your best bet, even though other research will tell you differently (check out the adrenal section of the Medical Medium book).
• Avoid animal products as much as possible: cheese, milk, butter, yogurt
• Avoid sugar…processed or refined especially. But DO eat lots of fruit! Natural fructose from any and all fruit is excellent for rebuilding your health! 
• Avoid caffeine and alcohol

Adrenal Recovery Soup

The following vegetable/vegan soup recipe has proved helpful in adrenal support. This high-energy soup, called “Taz,” comes from Dolores S. Downey’s “Balancing body chemistry with nutrition” seminars.

·      16 oz. organic green beans  

·      1 cup chopped organic celery 

·      1 organic zucchini, sliced 

·      1 medium organic onion, chopped 

·      1 cup organic tomato juice or 1 can of organic diced tomatoes (even fire roasted is nice)

·      1 cup spring water 

·      2 tbsp. raw honey 

·      1 tsp. organic paprika 

·      1 cup organic vegetable broth

Combine ingredients and simmer for one hour until vegetables are tender. Pepper to taste.

by Brooke Nisbet

E-RYT200, RYT500

Yoga Teacher | Yoga Teacher Trainer | Yoga Mentor | Wellness Guide

http://peaceloveyogahealth.wix.com/brookenisbet

Are You Bound Like an Elephant?

When wild elephants are domesticated as babies, they are chained to a huge tree or to a thick iron stake driven deep into the ground.  This stake/tree is physically able to hold the young elephant, despite the elephant’s repeated attempts to pull free and escape. After many unsuccessful attempts at freedom, the young elephant associates pain with pulling on the stake or tree, thus breaking its desire to be free.

This belief is carried into the elephant’s adulthood. When the elephant is full-grown, he could easily break free from the small stake to which he is now chained; yet he never even attempts to do so. This intelligent, powerful creature is held captive, not by any physical restraint, but by his own mind filled with memories and his belief in them.  He doesn’t think he can, so he can’t, and the memory of the pain stops him from trying.

What’s holding you back?  Are you like the elephant who feels held back by current circumstances or old memories? Do you look at others and think, "I wish I had the courage/brains/fortitude to do what she's doing, but I don't." If you were to truly look at your life, and become aware of the “rules” that are in place and who set them (you) and why….you may notice that when analyzed they seem arbitrary and can be let go. Rather than going through your life feeling chained to people, places, jobs, situations…begin to shift your awareness and start to take note of where freedom, albiet hidden, exists! For instance, you will tell yourself that you just can’t change jobs, even though you are miserable.  You’ve assured yourself it’s just not possible, so you place your proverbial stake in the ground at the office that you find depressing, never even thinking of breaking free and finding something that better suits you.

Once you realize that you are often only as trapped/chained as you choose to be, suddenly a sense of freedom may kick in. Being free to do what feels good, follow your dreams, cook a new meal at home, drive a different route to work, try a new fitness regimen...can actually be quite scary.  When you’re not used to freedom, it’s uncomfortable and unsettling. You would think it’s liberating…but at first glance, it’s often scary. Work on being aware that the fear you’re feeling is just the ego's way of  trying to make you doubt yourself and to force you into staying with the status quo. Change challenges you, it takes effort, it might make you grow, it might create new outcomes. But,  the ego prefers things to stay just as they are. Once you realize that this is what’s happening, then take note, push the ego and fear aside, and pull your stake out of the ground!  You will be amazed at what lies ahead of you when you retrain your brain from bound to boundless! 

by Brooke Nisbet

E-RYT200, RYT500

Yoga Teacher | Yoga Teacher Trainer | Yoga Mentor | Wellness Guide

http://peaceloveyogahealth.wix.com/brookenisbet