Travel to your Edge: South Africa
Have you ever felt embarassed to Om in yoga class? Read my article to calm your fears! http://www.elephantjournal.com/2012/06/embarrassed-to-om-joey-soto
Feeling Stressed? Read this article on Meditation for Stress, written by Yoga & Meditation Instructor, Joey Soto and Family Law Attorney, Vanessa Nellis, published in the May 2012 Volume of the San Fernando Valley Bar Association Magazine. Learn some tips on how to de-stress at work!
Balance can be defined as “a state of equilibrium, equal distribution of weight and mental steadiness or emotional stability. It is a habit of calm behavior and judgment.” I met Joey Soto early one morning after a workout at 24-hour fitness in Santa Monica. Our conversation flowed, as we both agreed on having a “healthy balance” of nutrition and fitness in life. Joey focuses on the balance in yoga and meditation/breathing exercises for the mind, while I, as a Registered Dietitian, focus on the balance of nutrients your body requires daily through foods and beverages. Also, being a Certified Personal Trainer, I focus on implementing a fitness plan that can work in conjunction with your nutrition plan to suit your lifestyle.
Balance in regards to a stable weight can be related to the simple equation: calories in= calories out. However, this is not as easy as it sounds! There are many things that affect weight including genetics, age, height, activity level, sleep, and stress. That is why I’m here as a Registered Dietitian to help you understand which foods are healthy and the recommended portion you should eat them for a state of “equilibrium.” Nutrition is very individualized and I do not believe in a “one fits all approach.” We are not robots and therefore are not expected to eat perfectly everyday or participate in max intensity exercise daily. I believe it’s important to enjoy life and “live it to the fullest!” Moderation in all things is key to a healthy weight and lifestyle.
“Are you craving a piece of chocolate or cookie, seeing that Valentine’s Day is right around the corner?” I recommend that you have a small piece! If you deprive yourself, you’re likely to find yourself overeating a large meal (or the dessert your were originally craving) later. I love the dark chocolate covered almonds with sea salt and turbinado sugar from Trader Joe’s! (If you haven’t tried them, I recommend that you go buy them today and you will not be disappointed!). The serving size is 13 almonds, however you only need two or three max to satisfy your craving in a healthy way (i.e. this dessert is high in antioxidants and monounsaturated fats which help to lower your bad cholesterol). Another healthy “sweet tooth suggestion” is to try ½ of a warm oatmeal raisin cookie and pair it with a scoop of nonfat plain Greek yogurt and fresh blueberries on top. The photo at right shows my balanced healthy breakfast of egg white vegetable omelette with avocado and fresh berries!
I encourage you to shift your focus to eat mindfully and focus on the here and now experience of eating including sight, flavor, texture, the amount of food and thoughts/feelings you have about it. I believe in treating your mind and body RIGHT! If you give your body the right nutrients, it will thank you. More importantly, when you are craving something, it is a sign that you aren’t getting enough of something else (i.e. signs of inadequate total calories or protein or heart healthy fats, antioxidants, water, etc.). Our bodies are smarter than we think and will send signals to notify us of these needs. Life is about enjoying nutrition and giving your body the “healthy fuel it needs” to carry on through the day. You will be more focused, efficient, have more energy, better blood sugar control and maintain a healthy weight when you eat “balanced meals” (small, frequent meals containing whole grains, lean proteins and heart healthy fats) throughout the day. Eat “treats” in moderation and maintain self-control. I recommend to pre portion your “treat of the day” out and then put them away in the cupboard or fridge. If you eat something like chips or cookies out of a bag or box in front of the television, you will likely lose count of how much you’ve eaten and feel overly full before you know it, not to mention the calories add up quickly! Mindless munching is common at night while relaxing after a long, stressful day. People oftentimes turn to food as comfort or as a reward, when it should never be viewed as this. Treat yourself to a massage, a manicure and/or pedicure, walk with your pet, a yoga class or game of golf, tennis, soccer or basketball with friends.
With the combination of a physical balance in yoga with Joey Soto and a nutritional physiological balance of food/beverages and looking at “food as medicine,” I believe you will reach the perfect equilibrium (hence the name of my business- Nutrition For Body And Mind). Please don’t let the stresses of the world or life, knock you off your feet! Many people make “losing weight” or “joining a gym” part of their New Years Resolutions. I recommend you shift these “resolutions” to goals that can fit into your daily lifestyle. Make SMART goals!
To find your life balance, schedule a nutrition consultation or personal training session with Courtney Walberg, Registered Dietitian, Certified Personal Trainer, and Founder of Nutrition For Body And Mind (http://www.cwnutritionforbodyandmind.com/). Healthy Regards! - Courtney
This past Holiday Season, I’ve been thinking a lot about what it means to be jealous. I have so much gratitude for everything in my life. Yet, I find myself feeling jealous of others’ achievements and wondering “Why can’t I do that or have that?” I decided to sit and to investigate why that is. My yoga studies have taught me to explore the thinking mind and the feeling body. I pondered what jealousy is all about and dove deeper into what I was feeling.
“Jealous” currently ranks in the top 20% of Merriam-Webster.com lookups online. Wikipedia defines Jealousy as: “an emotion and typically refers to the negative thoughts and feelings of insecurity, fear, and anxiety over an anticipated loss of something that the person values, particularly in reference to a human connection. Jealousy often consists of a combination of presenting emotions such as anger, sadness and disgust. It is not to be confused with envy. Jealousy has been observed in infants five months and older.”
Wow! So much of jealousy is rooted in the anticipated loss of something. Jealousy isn’t about a real incidence warranting feelings of loss; it’s about observing something and facing how you would feel if you had it and how you would feel if you didn’t. It’s about projecting what you think you should have, but don’t because you feel undeserving.
As I meditated on my thoughts and feelings around jealousy, I realized that what I felt wasn’t a longing for what others had. It was insecurity and fear. I wished that I had the guts to act a certain way and to not inhibit myself while trying to achieve the things in life I so deeply desire. At the root, I wished I was fearless.
An incident with my family occurred this Holiday Season where I called others out on acting with jealousy, only to realize that I may have instigated the jealous flow in the first place! I asked myself why I felt this way. My answer was that I simply desired to feel included in Holiday Plans and validated by others. I took a moment to reflect on these deep rooted insecurities and my inner wisdom spoke, “If I continue to temper my dreams of traveling the world teaching yoga with feelings of unworthiness and the need to feel validated by others, then I am setting myself up for self-defeat.
Today, I will start shifting my thoughts by changing this feeling. I’m exchanging jealous for zealous. My zealous desire to travel and teach yoga is not about me at all, it’s about serving others and within the line of grace, there is no question of whether or not I deserve it or need to be accepted by others, rather, the question is: “How may I better serve others?” Removing the ego from the equation of life purpose allows one to reveal the truth: Your thoughts aren’t you. No! Your thoughts are only what you decide to believe in and continually reinforce in your mind. You are so much more than your thoughts. We are beings gifted with an inner light of inspiration that shouts the truth of what we are here to do. I feel it loud and clear: I am here to teach the gift of yoga to the world and to you. Where can you trade jealous for zealous in your life?
Read Published Article here – http://www.elephantjournal.com/2012/01/trading-jealous-with-zealous–joey-soto/
Check out this video with Jenny & Gahtlin to see a great example of how yoga can be a part of travel, service, and a loving relationship!:
This video and other inspiring tips are included in my SotoYoga Newsletter. Sign up for my monthly newsletter
Hi Yogis and Friends!
Here is my yoga teaching schedule through the holidays. Come and join me! You know you need some yoga
• Thursday, 15th- 7-8:30pm Bodies in Motion, Westside (West LA)
• Friday, 16th – 7am-8:15am Naam Yoga Los Angeles (Santa Monica) Come and get a 3-day free yoga guest pass!
• Friday, 16th – 4pm-5:15pm The Yoga Collective(Santa Monica)
• Monday, 19th – 7am-8:15am Naam Yoga Los Angeles (Santa Monica) Come and get a 3-day free yoga guest pass!
• Monday, 19th – 6:1pm-7:15pm Bodies in Motion, Century City
• Tuesday-Thursday – Privates
• Friday, 23rd – 7am-8:15am Bodies in Motion, Westside (West LA)
• Friday, 23rd – 4pm-5:15pm Yoga Collective (Santa Monica)
• Monday, 26th – 6:15pm-7:15pm Bodies in Motion, Century City
• Friday, 30th – Out of town. I have a sub for my YogaCo 4-5:15pm class.
• Monday, Jan 2nd – 6:15pm-7:15pm Bodies in Motion, Century City – This week of Jan 2nd I’ll resume my regular class schedule teaching public classes Mondays (Bodies in Motion) and Fridays (Yoga Collective), with Privates Tuesday-Thursday.
Links to Gym/Studio Locations:
Bodies in Motion, Westside
Naam Yoga Los Angeles
Bodies in Motion, Century City
I hope to see you for some yoga fun!