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Simple Living - September 2009
Dear Friends,
Our goal at Lotus Garden Meditation Center is to provide a sanctuary dedicated to your cultivation of a healthy and peaceful mental, physical, and spiritually balanced life.
As we enter the flu season, it is especially important that we care for the welfare and health of ourselves and those around us. The most effective way to prevent the spread of illness when you are sick is to limit contact with those that are well.
In order to avoid the spread of illness, we humbly ask that you not attend any classes at Lotus Garden if you are sick or becoming sick and until all of your symptoms have been completely cleared for at least a couple of days.
If you have not yet added a personal yoga mat to your practice, I would suggest investing in one. Not only does this prevent the spread of germs between mat-users, it may also inspire you to add a regular home practice to your daily routine. Even if you can only fit 10-20 minutes, any amount of yoga added to your day is beneficial.
I recommend the practice of "Neti" as described in our newsletter entitled, "Spring Clearing." If you do not have that article just let us know and we can send it to you. Neti, when practiced regularly, is a wonderful way to prevent illness.
On our end, we will be using our ozone and ionizing machine overnight in the yoga studio to sterilize the room. We will also be keeping the doors and windows open between classes to circulate fresh-air flow and will keep a window slightly open to increase fresh-air flow during your class.
By being conscious of one another's welfare, taking care of our bodies through proper rest and nutrition, and learning to implement healthy habits of a yoga lifestyle, we can work together to stay healthy.
Opportunities to help us grow are everywhere and the yogic precept of svadhyaya, or self inquiry helps us find them.
Through the practice of yoga and meditation, we can develop an affinity for reflection and contemplation.
To use a current example, while the worldwide financial crisis has been difficult for most of us, how many of us recognize the opportunity we have to simplify our lives? If your life is overrun with mortgages, repayments, X boxes, playstations and more fancy gadgets than you know what to do with, this could be your chance to discover a simpler more harmonious life.
I recently came across this amusing tale about life's complications...
Once a saintly teacher presented his student with a copy of the holy Bhagavad Gita, advising him to begin a very dedicated study of the book. The renounced student began his study of the Gita sitting inside a cave on the Vindhya Hills, however, a small mouse in the cave started nibbling the pages of the Gita everyday.
Being extremely perturbed with the mischief by the mouse, the student brought a kitten from a nearby village. Then milk was required for the maintenance of the kitten.
Considering all the related problems of acquiring milk everyday, the need for keeping a cow was very strongly felt by the student. A kind-hearted person gifted one cow, but now anxiety for maintaining the cow loomed large in the heart of the student. So that the cow might be safe and comfortable, the renounced student built a barn with much labor and effort.
Thereafter came the anxiety for the day-to-day care and maintenance of the cow, providing her with regular fodder and water.
Over and above this, the renounced student was very anxious about spoiling his study of the Gita while caring for the cow, and decided to appoint a cowherd. The cowherd took charge of maintaining the cow. But then, who was going to feed the cowherd and supervise his duties regularly?
Finally, after much deliberation, the anxious renunciate got married. Gradually, his family swelled. He acquired vast property, servants and a palatial house. The student thus became a dedicated family man, leaving aside his study of the Gita.
After a long lapse of time, the teacher, trying to find his student, happened to come to the front of the student's residence. Looking at the opulence and the host of family members, he asked his student, "What is all of this?" Then the student submitted with folded hands, "O master, this is the family I had to build up for the sake of your Gita, you remember?"
Of course, this tale is not meant to be a critism of marriage and family, it's simply an illustration of how complicated our lives become, almost without realizing it.
What often begins as something so simple and straightforward, along the way can turn into a maze of complexity. The practice of svadhyaya is a chance to regularly contemplate our selves and our lives and decide whether we are heading in a direction that is healthy, helpful and wholesome. It is the chance to rediscover the beauty of a simple life.
If you are already eating a vegetarian diet or if you are considering moving in that direction, then simply by eating enough food from a variety of sources (consuming sufficient calories for your energy needs), you will automatically be getting enough protein. That's because each and every plant food contains complete protein in varying amounts. Some plant foods, including broccoli, asparagus, bamboo shoots, and Brussel sprouts are very high in protein, containing a higher percentage of protein (as a percentage of total calories) than beef, milk or eggs.
Although many people are under the misconception that they need a lot of protein to be healthy, in fact, high protein diets have been linked to several health related problems. Excess protein is broken down by the liver and excreted by the kidneys as urea. Urea acts as a diuretic, causing water and minerals to be lost from the kidneys.
One of the most important minerals lost in this way is calcium.
Calcium is related to osteoporosis- brittle bones that can break very easily. Osteoporosis does not appear to be a problem, however, in countries where protein needs are met from the more traditional plant-based meals, such as the rice and vegetables of China; the beans, rice and tortillas of Mexico; and the vegetable curries and pea dahls of India. This has led many doctors, scientists, and researchers to conclude that the animal-based, high protein diet of the western countries may be responsible for our high rates of osteoporosis.
Other problems associated with high-protein diets include kidney stones, reduced kidney function, gout, and cancer of the breast, prostrate, pancreas, colon, rectum and uterus.
A meat-based diet contains too much protein, which is not good for our health. A vegetarian diet is usually lower in protein, provided you are not overdoing protein-rich dairy products or eating too many legumes. More than one meal a day of high protein legumes such as beans, peas and lentils, can lead to protein overload even in a vegetarian diet.
Rather than worrying about not getting enough protein (which is almost impossible if you are eating sensibly), we should be more concerned about our sources of protein. If your protein is coming from animal sources, not only are you getting too much, but you are also getting cholesterol, saturated fat, no fiber, and no carbohydrates, and each of these extras can cause major health problems in their own right.
Will I Become Iron Deficient?
Spinach has 14 times the iron of a typical sirloin steak! Yes, meat is a decent source of iron, but vegetables are actually better.
This is due to their vitamin C content (which is not found in meat, dairy products, eggs, fats, or sugar) that assists the absorption of iron. Good sources of iron are green leafy vegetables, dried apricots, prunes, peaches, raisins, dates, legumes, nuts, whole grains, blackstrap molasses, tofu, alfalfa sprouts, peas, pumpkin seeds, wheat germ, bran and soymilk.
What About Vitamin B12?
Although not present in significant quantities in plant foods, B-12 is widely found in fortified foods, such as bread, cereal and soymilk. It is also found in nutritional yeast, a delicious and healthful addition to many foods.
An added bonus: nutritional yeast is also an excellent source of protein. Look for it at Whole Foods, Elliots, or other natural foods stores (Winco has it too!). If you feel the need to supplement, B-12 is available in many vegetarian formulas. The main point is to be relaxed enough about nutrition to be able to enjoy your vegetarian experience.
Be adventurous and try new foods. Don't be put off by seemingly long lists of ingredients, most of them are just herbs and spices and are easy to obtain.
Famous Vegetarians
Carl Lewis (athlete of the century), Albert Einstein, Jerry Seinfeld, Leonardo da Vinci, Benjamin Franklin, Leo Tolstoy, William Shatner, Jenny Garth, Alicia Silverstone, Kim Basinger, Richard Gere, Peter Gabriel, Socrates, Plato, Sir Isaac Newton, Albert Schweitzer and many more!
Need Help Becoming a Vegetarian?
If you've been thinking about becoming a vegetarian and don't know where to begin, or simply need some support with transitioning to a healthier lifestyle, Lotus Garden Meditation Center is here to help.
If you have any questions about vegetarianism, just ask one of our friendly, volunteer staff.
Ginseng has been highly prized in Asian Medicine for centuries. It is known to increase energy levels, boost the immune system and help the body deal with the effects of stress. Studies have shown that ginseng can help lower incidences of influenza, colds, and increase natural killer cell activity levels. Ginseng root is available to purchase from Whole Foods, and most Asian markets, including SF Market in Sacramento. It's easist to use if you purchase a packet of dried, thin sliced root segments.
Ingredients
3-5 thinly sliced slices ginseng root
1 cup boiling water
1 tsp honey
Method
Pour boiling water over 3-5 thin slices of ginseng and let steep for 5 minutes- more if you prefer a stronger tea, less if you prefer a weaker tea. Ginseng has a slightly bitter flavor so sweeten if you like.
While we have found the information in this newsletter to be beneficial in our pursuit of a healthy, balanced life, the content is no way intended to replace medical advice. Please always seek medical advice for your particular situation.
Yoga Asana
Eagle Pose
(Garudasana in Sanskrit)
Benefits:
Strengthens legs, improves balance, concentration, coordination; enhances the flexibility of the shoulders; strengthens the knees, ankles and calf muscles. Eagle pose helps to tone the thighs and is said to eliminate cellulite.
Instructions:
1. Starting in mountain pose, place your hands on your hips.
2. Bend your knees. Wrap your right knee around your left, so that your right foot is hooked around your left ankle.
3. Breathing normally, stretch your arms out to the side at shoulder level. Then bend your left elbow to bring your left hand, pointing upward, to just in front of your nose.
4. Keeping your shoulders level, bring your right arm under the left, crossing at the elbows, then entwine your arms to press your palms together as flat as possible.
5. Keep your spine and head in as straight a line as you can.
6. Breathing normally, hold the position for five seconds- longer if possible.
7. Return to mountain pose and repeat, wrapping your left leg around your right.
Gem of Wisdom
"The nonpermanent appearance of happiness and distress, and their disappearance in due course, are like the appearance and disappearance of winter and summer seasons. They rise from sense perception. One must learn to tolerate them without being disturbed."
~Bhagavad-gita, Chapter 2, Text 14
New Student Special!
14 Days for $14
(pay $14 at your first class then come to as many classes as you like within the following 14 day period)
New student introductory special valid at Lotus Garden Meditation Center for first time students, includes Hatha Yoga, Little Lotus Yoga and Tai Chi.
Bring a friend for yoga at Lotus Garden Meditation Center and your friend takes the class for free. Offer valid for first time students only and includes Hatha Yoga and Tai Chi. Yoga teachers have coupons available upon request.
Our goal at Lotus Garden Meditation Center is to provide a sanctuary dedicated to your cultivation of a healthy and peaceful mental, physical, and spiritually balanced life. 
Once a saintly teacher presented his student with a copy of the holy Bhagavad Gita, advising him to begin a very dedicated study of the book. The renounced student began his study of the Gita sitting inside a cave on the Vindhya Hills, however, a small mouse in the cave started nibbling the pages of the Gita everyday. 
Thereafter came the anxiety for the day-to-day care and maintenance of the cow, providing her with regular fodder and water. 
Osteoporosis does not appear to be a problem, however, in countries where protein needs are met from the more traditional plant-based meals, such as the rice and vegetables of China; the beans, rice and tortillas of Mexico; and the vegetable curries and pea dahls of India. This has led many doctors, scientists, and researchers to conclude that the animal-based, high protein diet of the western countries may be responsible for our high rates of osteoporosis.
Spinach has 14 times the iron of a typical sirloin steak! Yes, meat is a decent source of iron, but vegetables are actually better. 
The main point is to be relaxed enough about nutrition to be able to enjoy your vegetarian experience. 
