Good news! You don't need expensive mat cleaning products or exotic ingredients to have a clean yoga mat. Here is a quick and easy guide to yoga mat care and maintenance. 



A few simple do's and don'ts:

• Do wash both sides of your yoga mat. I know this seems like a no-brainer but so many people only wash one side and then they roll the two together and the germs spread. 
• Do wash your mat regularly. I practice daily for hours and wash my mat every 2-3 days. Especially for new mats, the more you wash and use them the stickier they become. Some mats have a film on them at first that get's broken down with use and cleaning.
• Don't submerge your yoga mat in water via the bathtub or the washing machine. It will take FOREVER to dry, decrease the life of your mat, and possibly tear up your machine. 
• Don't feel like you need to buy expensive mat cleaners! You can use things you already have on hand.

Two Simple Ways to Clean a Yoga Mat:

• Mix a couple drops of dish detergent with warm water in a bowl. Dip towel into warm soapy water and wring out excess water. Place yoga mat down on clean surface and scrub the yoga mat in a circular motion from top to bottom. Flip mat over and repeat on second side. 
• Mix 1/5 white vinegar with 4/5 water in a small spray bottle. Dampen a towel with water and spray vinegar solution on towel until saturated. Place yoga mat down on clean surface and scrub the yoga mat in a circular motion from top to bottom. Flip mat over and repeat on second side. 

If your yoga mat allows, you can add a 2-3 drops of your favorite essential oil to either washing solution. Read label on your mat to find out if you can use essential oils on it. Some mats pore become clogged when oils are used and it will make the mat slippery. Some antibacterial essential oils are: Lavender, Eucalyptus and Peppermint. 

Drying Your Mat:

• If possible, place outside in sunshine for 20-30 minutes to air-dry. 
• Otherwise, wipe mat down with a dry towel after washing and hang over the back of a chair or over a door and allow to dry. 

Storing Your Mat:

•  When rolling your mat up flip it over so that the side you want to practice on is facing down and then roll up neatly. That way when you lay your mat down to practice the rolled edges face towards the ground instead of curling up. 

Article by Keri Marino, E-RYT
Keri Marino is an internationally Registered Yoga Teacher and a Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes and workshops. Keri teachers both privately and publicly around the Cary area. 

Infused Waters are a great way to mix your beverage up without drinking something loaded with sugar. As little as 2-3 teaspoons of sugar impacts the blood sugar level and elevates triglycerides. There are 4 grams = 1 teaspoon. Most teas and even all natural sodas have 22-44 grams of sugar per serving. That's the equivalent of 5.5-11 teaspoons of sugar per serving. Diets excessive in sugar and carbohydrate can affect the biochemistry of the brain. They impact the hormone levels and are linked with weight gain, depression and increased fatigue. There are healthier options out there like creating an infused water, teas, flavored soda waters (fizzy!), vegetable and fruit smoothies/juices.

Add a little bit of sea salt if you are overly hydrated and need electrolytes. If you're feeling saucy you can add a dash of cayenne for extra nutritional benefits. The fruits used in this infusion are sources of Vitamin C which can help ward off colds and sickness. Aloe juice is good for the digestive system and anti-inflammatory. I use George's brand aloe vera juice as part of a candida elimination diet - it has no preservatives and tastes like water. Some brands of aloe juice are not filtered or juiced properly and can be harsh on the body and bitter. 

Ingredients:
1/4 of a medium cucumber, very thinly sliced
1/4 of a small granny smith apple, quartered and thinly sliced
1/3 of a small lemon, very thinly sliced into rounds
1 tbl. George's Aloe Vera Juice 
1 quart filtered water
*Add even more of these delicious plant foods to amp up the flavor.
Optional: Dash Pink Himalayan Sea Salt or Cayenne Pepper

Directions:
1. Add all ingredients to a one-quart mason jar. Sit out or place in the fridge until you would like to drink. Refrigerate or drink within 2 hour of making to preserve fruit.

I love herbal tea and it packs some serious health and nutritional benefits. I often times think of tea and healing foods as my secret weapon to ward off illness and weight-gain! Here are some staples that I always have on hand and why:

1. Pau D'Arco aka The Divine Bark

Health Benefits:

• Anti-Fungal: this tea is historically good for eliminating fungus from the body such as Candida  which robs the immune system and destroys balance of bacteria in the digestive system.
• Immune Stimulant & Disease Fighter (also Antibacterial, Antiviral, Antimicrobial & Antitumor)
• Liver and Lymph Cleanser
• Aids in Mucous Reduction

Nutritional Profile:

• Contains: Iron, Calcium, Selenium, Vitamins A, B-Complex and C; Magnesium, Manganese, Zinc, Phosphorous, Potassium and Sodium.
• Naturally Caffeine Free

2. Yerba Mate aka The High-Energy Tonic
Yerba Mate is traditionally served in a Gourd

Health Benefits:

• Energizing to Mind and Body
• Fights Fatigue
• Boosts Metabolism
• Sexual Tonic 

Nutritional Profile:

• Contains: Vitamins A, C, E, B1, B2, Niacin, B5, B Complex; Calcium, Manganese, Iron, Selenium, Potassium, Magnesium, Phosphorus, Zinc
• Caffeinated

3. Peppermint aka The Tummy Soother

Health Benefits:

• Soothes the Digestive System
• Pain-Reliever (when applied topically)
• Aids in Tension and Stress Reduction
• Relieves Congestion (when inhaled)

Nutritional Profile:

• Contains: Vitamin A & C and Manganese, Folate
• Naturally Caffeine Free

4. Chamomile aka The Tranquility Tonic

Health Benefits:

• Reduces Inflammation (also Antibacterial and Antiseptic)
• Sleep Aid
• Reduces Menstrual Cramps, Aches & Pains
• Soothes Muscles

Nutritional Profile:

• Contains: Vitamin A, Folate, Calcium, Potassium and Sodium
• Naturally Caffeine Free

5. Ginger aka The Warming Root

Health Benefits:

• Increases Circulation and Warms the Body (Great for a winter's day)
• Reduces Nausea and Motion Sickness
• Promotes Metabolism and Digestion

Nutritional Profile:

• Contains: Choline, Folate, Calcium, Magnesium, Phosphorus, Potassium and Sodium.
• Naturally Caffeine Free

It's worth mentioning that sometimes the health benefits of tea accrue when a certain quantity is consumed over a period of time. For example, in order to reap the reduction in menstrual cramps of Chamomile tea it should be consume daily for at least 2-3 weeks before cramps are reduced.

Article by Keri Marino.

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Cary area. 

Resources:
20,000 Secrets of Tea: The Most Effective Ways to Benefits from Nature's Healing Herbs by Victoria Zak
Guayaki
World's Healthiest Foods - Peppermint
Nutrition Data 
World's Healthiest Foods - Ginger

First off, let me say that the treatment of eating disorders runs dear to my heart. For several years of my life I suffered from a string of eating disorders. It was a secretive, dark and lonely time for me. One day I got tired of having an obsessive relationship with food and decided it was time to change for good. I've been living eating disorder free since August 2006. This journey of recovery has not been perfect but I've stayed committed. Over time my relationship with food and my body has evolved.


 I started yoga practice the same year I entered recovery. Yoga and the mindfulness practices have been absolutely transformational. So much so that I've devoted my life to sharing these teachings with others. Through yoga I learned to be more aware of my body, thoughts and feelings. From my perspective, when you are more in tune with your experience in the present moment you naturally find yourself making more intuitive and healthy choices - rather than letting obsession guide you.

According to one study, yoga practitioners have 60% less eating disorder symptoms and individuals who engage in cardio exercise have 40% more symptoms of eating disorder. Many individuals who battle with eating disorders are actively engaging in rigorous cardiovascular activity to try to loose weight or balance the scales from a binge. Before I found yoga, I was a long distance runner and I enjoyed burning off tons of calories in a short amount of time. However, if you really want to create a healthier relationship to food and your body - cardio may not be the best exercise option. 

Yoga practice is geared towards promoting union or balance of the body mind and spirit. It helps you listen to your thoughts, feelings, body signals and even the energy of the world around you. Oftentimes, when an experience is uncomfortable or challenging we want to avoid it. I love the quote by Robert Frost, "The best way out is always through." In my experience recovering from eating disorders and working with those in recovery you have to dive into the dark uncomfortable experiences of life in order to move on from them.  Yoga can help you learn to be in the present moment rather than spending your days lost in thoughts and hoping for change. It's like standing up and saying, "I'm ready and willing to do what it takes to get better." 

If you're interested in starting a yoga practice here are some suggestions:

• Find a well-trained yoga teacher in your area. Preferably one with at least a few years of experience or trained in yoga therapy.
• Consider whether you'd prefer: private sessions, small group sessions or normal public classes. Sometimes students benefit most from one-on-one work while other times the experience of having a community is equally healing. 
• Notify your teacher of the journey your on so that they can support you and customize the practice to meet your specific needs. 
• Practice regularly most research on yoga therapy suggests that "dosage" or frequency of practice is integral. Aim to practice 2-3x per week for a minimum of one hour.

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist.  She owns and operates Yoga Unique LLC offering mobile Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Today I volunteered with a group of incredible professionals at the VA in Asheville. Approximately 25 veterans age ranging from late 20's to 70's were in attendance. This population of men and women suffer from a range of health concerns including: PTSD, anxiety, depression, insomnia, chronic pain, addiction, etc. The Asheville Yoga Centerhosted the event and there were yoga therapists and teachers, an acupuncturist, psychotherapist, meditation teacher, a Jin Shin Jyutsu practitioner, integrative health coach and a representative of Helios Warriors on staff for the day. Ashley who works with Asheville Yoga Center and Helios Warriors did a fantastic job organizing the event. 

The Schedule
9-9:45am Group Yoga Practice
9:45-10am Break with Fruit Infused Water and Granola Bars
10-11:30am Small Group Sessions, topics included:

• Ear Acupuncture
• Jin Shin Jyutsu for Self-Care
• Mandala Coloring 
• Meditation
• Pranayama (Breathing Practices for Health and Balance)
• Yoga Therapy for Upper and Lower Body

11:30am-12pm Group Yoga Nidra

I lead the breathing small group and thoroughly enjoyed getting to talk to the veterans about their needs. Most of them were interested in breathing practices to help calm them down and promote relaxation. Several students said they experience shallow breathing, anxiety, overwhelming negative thoughts and physical discomfort. I taught two simple techniques to each group with a combination of: belly breathing, breath retention and/or hand breathing. The students practiced breathing for a total of 8 minutes and spent several minutes talking about the experience afterwards. Here are some of their unfiltered responses:

"I feel calmer."
"I can see better."
"The breathing made me feel anxious but when I focused my mind on the air conditioner noises I felt better. Paying attention to my body makes me more aware of my fears."
"I feel like if I practice regularly this it will be easier to get up off of the couch everyday."
"I feel relaxed."
"I feel more alert."
"I used to breathe like this when I was high on drugs and wanted to look like I wasn't tore up. I would take 4 deep breaths and drive home. It makes me think clearly."
"My belly feels stronger."
"I feel grounded."
"I feel good."
and lastly..."that was hard."

 Overall, there was a visible and understood sense of ease, relief, and lightness in the veterans as they experienced each small group session in the multipurpose room turned peaceful haven. By the end of the day everyone was talking, making eye contact, some smiling and even laughing. It is so incredible to see the shift that can happen in such a short amount of time when human beings come together for a good cause. Today's experience was just another reminder that yoga aids in healing process and that a little bit can go a long way. In my experience as little as 20 minutes per day breathing, meditating and doing yoga postures can improve mood and wellness significantly. For the yoga teachers out there it is easy to start up a program like this in your area but can take time. Start by speaking with those you know in the local hospital network in VA hospitals Recreational Therapists are often a great resource. Most hospitals in our area are now open to exploring collaborations with alternative and complementary care practitioners. 

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Cary area. 

We make a frittata nearly every single week because it is an easy, healthy and portable breakfast! The combination of flavors and vegetables you can use is endless. Breakfast is such an important meal for establishing brain and blood sugar balance for the entire day! Avoid eating a carbohydrate rich breakfast (like cereal) which may lead to sugar cravings, fatigue and irritability. Instead enjoy something rich in protein, healthy fat and vegetables. My husband loves to serve his over a piece of Millet Bread for a gluten-free breakfast sandwich. Here is the Frittata I made for this week upcoming week:

Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Nut-Free, Paleo, Soy-Free

Ingredients:
1 tbl. coconut oil
1 leek, (white and light green parts only) halved and finely sliced
2 garlic cloves, minced
2 pieces, uncured bacon (nitrite/nitrate free) finely chopped
3 handfuls arugula
10-12 cherry tomatoes, halved
8 eggs, pasture-raised
splash coconut milk
sea salt and black pepper to taste
1/2 tsp. Italian seasoning

Directions:
1. Preheat oven to 350 degrees Fahrenheit and grease 8x11 baking dish with coconut oil. 
2. Heat oil in large skillet over medium-high heat. Add leeks, garlic and bacon. Saute 2-3 minutes until fragrant and softened. Add arugula and stir occasionally until greens are wilted.
3. Spread the cooked leek mixture into the bottom of the baking dish. Place sliced cherry tomatoes on top with flat sides facing up.
4. Whisk eggs, salt, pepper, italian seasoning and coconut milk together until combined. 
5. Pour eggs over leek mixture and tomatoes. Place in oven for 30-35 minutes. Or until eggs are cooked thoroughly. 

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Cary area.

Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Paleo

Ingredients:

1-1/2 tbl pasture-raised butter, unsalted (sub coconut oil for strict dairy-free)
4 large heirloom tomatoes, coarsely chopped
1 medium yellow onion, coarsely chopped
3 carrots, coarsely chopped
4 cloves garlic, thinly sliced
1 celery stalk, coarsely chopped
1 palmful fresh basil, finely chopped
1-1/4 teaspoon himalayan sea salt, ground
4 cups chicken stock

Optional Toppings:
1/2 tablespoon coconut oil, melted
1/2 bunch asparagus, chopped
1/2 yellow onion, halved and thinly sliced
Dash sea salt and black pepper

Directions:
1. Melt butter in a dutch oven over medium-high heat. Saute onions, carrots, garlic and celery for 2-3 minutes or until onions are translucent. Preheat oven to 350 degrees Fahrenheit.
2. Stir in  tomatoes, basil, sea salt and chicken stock. Bring to a boil. 
3. Reduce heat to medium-low, cover and let simmer for 20 minutes. 
4. Toss oil, asparagus, onion and seasoning in a medium sized bowl to coat. Place on a baking sheet and roast for 15-17 minutes in preheated oven.
5. Place soup into high-powered blender and leave a small space for air to escape in the top (otherwise you will end up with a tomato soup explosion!) Puree until it reaches a smooth consistency.
6. Ladle soup into serving bowls and top with roasted asparagus. Serve immediately 

Recipe by Keri Marino

According to a study by University of California, Breast Cancer survivors who practiced yoga for three hours per week for three months experienced significant reductions in fatigue and inflammation. Health experts believe that these findings may be generalize-able to other conditions that involve fatigue and inflammation of the body. A second study investigating Iyengar Yoga with participants practicing three hours of yoga per week for three months led to significant reductions in severity of fatigue. Results from these studies show that yoga practice leads to reductions in overall fatigue and the intensity of fatigue. Yoga is an incredible complementary care that pairs well with your doctor's treatment plan, healthy lifestyle choices and regular sleep habits. Find a therapeutic yoga class near you and get to know the other students in the class for best results. Namaste ya'll! :-)

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist.  She owns and operates Yoga Unique LLC offering mobile Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Resources:
International Association of Yoga Therapy
Los Angelos Times
National Center for Complementary and Alternative Medicine

A recent study suggests that yoga meditation may help in reducing risk's of chronic stresses which are linked with reduced risk of Mild Cognitive Impairments and Alzheimer's Disease.Individuals affected by Mild Cognitive Impairment (MCI) may have difficulty remembering events, conversations or people. They may also have impaired decision making abilities and struggle with day-to-day tasks more than they used to. People with MCI paired with chronic stress may have an increased risk of developing Alzheimer's Disease. Chronic stress is linked with the deterioration of the hippocampus of the brain. The hippocampus acts to retrieve memories and is impacted with MCI and Alzheimer's. In a study published by Neuroscience Letters, fourteen individuals aged 55-90 suffering from MCI were separated them into control groups receiving no treatment and those undergoing 8 weeks of yoga and meditation. The specific yoga and meditation technique used was Mindfulness Based Stress-Reduction (MBSR). By the end of the 8 weeks, the MBSR Group displayed more connectivity between the hippocampus and other parts of the brain, as well as, less bilateral atrophy in the hippocampus. The atrophy was reduced in both the left and brain hemispheres overall. Astonishingly, the brain shows incredible plasticity producing change in as little as four days of MBSR practice towards reduced stress levels. Wow, that means with a dedicated practice we should be able to rewire our brain which impacts our stress, thoughts and feelings which in turn prevents disease and promotes health. One of the many reasons I love, love, love the rich practice of yoga and meditation!

See the full article here.