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Who Am I? - November 2009
Dear Friends,
Traditionally, Thanksgiving is a time to spend with family and loved ones - a time to share with each other a special feast and to acknowledge all that we are thankful for.
Of course, it can also be a stressful time if you are the one planning the family gathering or preparing the feast, but don't worry - yoga and meditation can help with that too!
Whatever your situation may be, the essence of Thanksgiving is taking time to truly give thanks. There is so much to be thankful for. As human beings, we have the God-given ability for higher thinking.
No other form of life has the capability for self-realization, the ability to answer the questions, "Who am I?" and "Why am I here?" We have been blessed with the facilities not only to discover the answers to these important questions, but to cultivate a higher consciousness.
We can practice the art of yoga - union and harmony with the Supreme - and weave this practice into all our daily activities. Through our practice we are able to develop a deeper sense of gratitude and humility, giving way to the gift of inner peace, satisfaction, and fulfillment. We learn how freeing it can be to live simply and to appreciate divine rather than material bounty.
I hope you and your family have a blessed and happy Thanksgiving holiday.
The vibrant colors of autumn leaves and the brisk morning air remind us that Thanksgiving is just around the corner. To help you plan your feast, we're including some delicious recipes that will undoubtedly become family favorites!
If you are attempting to observe the yogic principle of Ahimsa, or non-violence, by adopting a vegetarian diet, you are in luck - all these recipes are vegetarian dishes that will satisfy everyone at the table, including non-vegetarians.
Happy feasting!
Tofu Turkey Cutlets
A crowd-pleasing turkey alternative, high in protein and cholesterol free.
1 ½ pound firm or regular Tofu ¼ cup Soy Sauce ¼ cup Wheat Germ ¼ cup Nutritional Yeast ¼ tsp Celery Salt ¼ tsp powdered Sage ¼ tsp Thyme 2 Tbsp oil
Towel-dry the tofu and cut it in two on the diagonal. Lay the halves on the cut edge, and then cut each half in 4 large triangular slices. Cut once more in half to create smaller triangle cutlets. One block yields 16 cutlets. Pour the soy sauce onto a baking tray large enough to accommodate the tofu, and let it marinate for 15 minutes, turning once.
Mix the wheat germ, nutritional yeast, celery salt, sage, and thyme on a plate. Heat a griddle, non-stick pan, or skillet until it's hot, and then add oil just to coat it. The amount will depend on the size and type of pan.
When the oil is hot, dredge the tofu in the yeast mixture, and fry it until golden, turning once. This takes 10 to 15 minutes. Make the gravy while the tofu is cooking.
Serve the tofu on a platter in a single layer doused with gravy. Garnish with minced parsley. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Vegetarian Gravy
Avoid the high fat and cholesterol of traditional gravy with this savory alternative.
1 cup besan (chickpea/garbanzo bean) flour ½ stick butter or ¼ cup extra virgin olive oil ½ tsp. basil ½ tsp. thyme ½ tsp. pepper ½ tsp. celery salt or Spike
Melt butter and spices, then add flour. Combine in frying pan and, while stirring constantly, brown flour. When nicely toasted, add:
3 cups water ¼ cup soy sauce or tamari
Use whisk and stir constantly to prevent lumps. Cook until mixture thickens slightly to desired consistency. Serves 6-8. (You may add fresh parsley, peas or sautéed mushrooms or onions to your cooked gravy or serve as is). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Another healthier and flavorful substitue for a traditionally not-so-healthy side dish.
1 ½ cup chopped celery (one bunch = ~ 4 cups) ¾ cup chopped onions ½ cup butter or 3/4 cup extra virgin olive oil 1 ¼tsp salt (if using oil, add 1 ½ tsp) ½ tsp sage 1 tsp dried thyme leaves 1 tsp poultry seasoning (can add dried savory also) ½ tsp black pepper 1/8 cup raisins 1/8 cup chopped nuts (pine nuts, walnuts...) 8 cups soft whole wheat bread cubes (1 loaf= ~8-10 cups) ½ cup pure water (if using oil add ¾ cup)
Sauté first 8 ingredients. When celery is soft, add raisins and nuts and cook for one more minute. Pour on top of bread cubes and mix. Then pour water onto stuffing and mix. Put in casserole pan with lid.
Bake at 350 degrees for 15-20 minutes until hot. Serves 6-8. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Fresh Cranberry and Orange Relish Cranberries are loaded with anitoxidants and other health promoting nutrients. Orange is the perfect compliment. You'll never go back to canned!
1 package Trader Joe's whole cranberries 1 large orange ½ cup sugar 2 tablespoons honey
Zest orange than peel and cut it. In food processor, pulse all ingredients including orange zest until well mixed. Refrigerate and let sit overnight for best results. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Pumpkin Bread
A festive sweet bread to serve Thanksgiving morning with a cozy cup of tea, or anytime of day for that matter!
2 Tbsp "Ener-g Egg Replacer"** ½ cup Water (replaces 4 eggs and works great!)
1 cup Vegetable Oil 2 ½ cups Sugar 2 cups canned Pumpkin
3 ½ cups sifted Flour 2 tsp Baking Soda 2 tsp Cinnamon ½ tsp Nutmeg ½ tsp ground Cloves ½ tsp Salt
Either 1 cup Golden Raisins or pecans or both
Place Ener-g Egg Replacer and water together in a small bowl, whisk together until smooth and foamy, set aside (I use hand held blender).
In a large bowl, combine oil, sugar, pumpkin, and egg replacer mix. Blend together until thoroughly mixed.
In a smaller bowl, add all dry ingredients and combine with a whisk or fork.
Add dry ingredients to large bowl, fold into wet mixture with a wooden spoon, scraping sides, until all ingredients are just mixed.
Fold in pecans and/or raisins.
Pour batter into well greased and floured bread pans (Pam Baking Spray works great!). Bake for 1 hour (or so) at 350. Check center with tester stick to make sure baked all the way through. Makes 2 standard size loaves or 3 small loaves.
**A powder substance found in any health food store in baking section. Comes in a yellow box (1 tsp powder + 2 Tbls water = 1 egg).
Health Tip
Spice Up Your Health with Cinnamon!
This warming and delicious spice is not only a compliment to many of your Holiday goodies, it is also loaded with health benefits.
The following benefits are supported by well-documented research. Most of the information was excerpeted from The World's Healthiest Foods website (WHFoods.org).
Anti-clotting and anti-inflammatory
Cinnamaldehyde, one of the essential oils found in cinnamon bark, has been well-researched for its effects on blood platelets. Platelets are constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop bleeding, but under normal circumstances, they can make blood flow inadequate if they clump together too much. The cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. This same component also acts as an anti-inflammatory agent.
Anti-Microbial Activity
Cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida.
Blood Sugar Control
Seasoning a high carb food with cinnamon can help lessen its impact on your blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating.
Cinnamon's Scent Boosts Brain Function
Not only does consuming cinnamon improve the body's ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity!
Nutrients To Protect Against Cancer and Cholesterol
In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber is helpful in the prevention of colon cancer and the lowering of cholesterol levels, which is in turn helpful in preventing atherosclerosis and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from constipation or diarrhea.
A Traditional Warming Remedy
In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.
With all these benefits, don't be afraid to splurge on cinnamon! Try it sprinkled on whole wheat toast or add a cinnamon stick to steamed milk with a touch of honey. Lessen the guilt at dessert by sprinkling some cinnamon atop a scoop of vanilla ice cream. Make a simple tea of cinnamon and ginger, and of course, use cinnamon to flavor your favorite breads and pies.
LGMC News!
Ayurveda Workshop Becoming Healthy Naturally
On October 24th and 25th, Lotus Garden Meditation Center and New Leaf Ayurveda hosted an Ayurvedic workshop for the community.
The workshop was a big success as participants learned many practical ways to heal themselves with natural remedies, using food as medicine, and by making changes in their diet and lifestyles.
Not only was Nicole an expert teacher, but she also inspired participants to begin implementing healthier lifestyle practices immediately. Due to popular demand, Lotus Garden will continue to offer Ayurveda programs to the community in the future.
Yoga Meditation Relaxation at IADT
Students and Faculty at the International Academy of Design and Technology Learn Techniques for Chilling-Out Between Classes
On November 4th, Amy, Dawn, and Meg packed up the outreach kit, along with some delicious energy balls and lemonade and headed to the International Academy of Design and Technology in Sacramento to volunteer their time conducting two yoga meditation relaxation sessions.
Amy led the morning session, which was attended by several faculty of the Academy. One teacher even brought "paperwork" to the "meeting" in case there was a lull where she could get some work done. It was a strong statement regarding our busy, often chaotic workday that never seems to give our mind a moment's peace. As she shared her intentions with us, we all laughed while acknowledging that tendency in each of us to eek out every minute of the day in order to satisfy the strong pull of the mind - and how difficult it is to quiet it down.
As the Gauranga breathing filled the room, you could feel the tension gradually melt away. Everyone commented on how relaxed and refreshed they felt after the session. The faculty united in their plan to begin incorporating some "Gauranga breathing" into their lunch break.
We all experienced how remarkable it is that just 15 minutes of simple stretching and breathing, combined with the soothing sounds of mantra meditation, can provide a profound sense of relaxation and rejuvenation in the midst of one's busy day!
The afternoon session was equally enjoyable. This time, an audience of about 12 students trickled in during one of the breaks between classes. As they entered the semi-dark room, filled with calming music playing softly in the background, you could sense an instant release of the tension they may have brought with them.
Dawn led the group in some deep three-part yoga breathing, chair yoga, and guided meditation. Those who were able to stay a little longer learned japa meditation, and were given japa beads to take with them. Following the session, the students enjoyed some lovely lavender lemonade and the last of the energy balls.
Easter Seals Visits Lotus Garden!
A Healthy Happy Day with the Sweet Hearts from Easter Seals Adult Day Care
On November 4th, 10 wonderful adults who are physically challenged joined us at Lotus Garden for stretching exercises in our yoga studio. We put down yoga mats, laid our bodies down, put our feet up and down and had a wonderful and joyous time together while engaging in simple and fun movements.
We sat up straight and practiced deep yoga breathing, along with some singing and chanting. Soft and strong deep tones came from a man who couldn't speak but could sing. Wow! Some played drums, others wooden blocks. Everyone had a musical instrument and everyone was wearing a big sweet smile.
All enjoyed each other's company as we ate lunch out on the picnic tables. The goats enjoyed the lunch leftovers and the affection.
It's always a wonderful visit. We are grateful to be able to share the peace of Lotus Garden with our friends from Easter Seals and to have the chance to meet and do yoga and meditation with each of them.
We look forward to Easter Seals program attendees coming to visit again. Their next visit is a cooking class where we'll share delicious vegetarian food and recipes.
Three-Day Mountain Retreat
The Wisdom of Yoga
On November 6th, 7th, and 8th, approximately 35 guests, along with ten or more Lotus Garden staff, spent three wonderful days in the beautiful Northern California Mountains, just south of Calistoga. Despite a misty and cloudy beginning, Friday's rain and clouds gave way to a clear, cool, and crisp weekend that was truly a mountain get-a-way.
Our three-day mountain retreat is hosted twice a year at a quintessential retreat lodge, dotted by rustic but comfortable cabins throughout the grounds. The weekend is filled with a host of activities, including scrumptious vegetarian meals, Kirtan, yoga, Chi Kung, nature hikes, and good fellowship.
Weekend highlights included philosophy and meditation classes lead by Phenop das, Uddhava dasi, and Rupanuga das, in addition to some personal story telling by Uddhava dasi on the final morning of the retreat.
We were also treated to a drum lesson by Monty. Gathered in a "drum circle," anyone who wanted to could engage in Kirtan (group meditation consisting of singing and chanting), accompanied by the beat of beginning drummers and more experienced alike.
As the retreat ended and we all said our goodbyes, it felt as though many new friends had been made, the soul nourished, and the mind had been freed from all worry - at least for a small slice of time!
Upcoming Event!
Feng Shui for 2010 - Year of the Metal Tiger!
The ancient Chinese art of Feng Shui has been alive for over 4,000 years. It is one of the eight rays of Traditional Chinese Medicine.
Feng Shui is sometimes referred to as "acupuncture for the home." As a practitioner of acupuncture or acupressure would diagnose the blocked energy pathways within the meridians of the body and try to unblock these pathways with certain pressure points or needles, so a
Feng Shui practitioner looks for blockages within the pathways of the home or environment.
Specific points are targeted with Feng Shui adjustments which unblock energy patterns.
Sandra Ruggles will present a Feng Shui workshop on Saturday January 16, 2010, 2:30 to 4:30pm at Lotus Garden Meditation Center!
Learn how to create a home and business that supports your lifestyle and goals
Learn how to use basic Feng Shui principles room by room, including color theory, design, and furniture placement
Learn The Four Pillars of Chinese Astrology and how it relates to your destiny and environment
You will be given an easy, step by step action plan to detoxify and declutter your home or office for optimal energy flow
You will learn how to create a Sacred Healing space in your home or office for meditation and prayer
Learn the Feng Shui cures and remedies for 2010- Year of the Metal Tiger!
Bring your floorplan and Sandra will walk you through a step by step method of doing your own Feng Shui consultation.
Bonus Gift! Receive a Feng Shui Blueprint to use immediately with your floorplan!
Starting on December 1st, please note the following changes to our yoga schedule:
Gena will be teaching Yoga Asana Level I/II on Wednesdays, 6:30 to 8pm.
Kristy will be teaching Yoga Asana Level I/II on Mondays, 7 to 8:30pm.
Yoga Asana
Alternate Nostril Breathing (Nadi Sodhana)
This simple practice is ideal for fast relief of holiday stress, antime, anywhere.
- The exercise produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity, which also helps you to to feel more balanced.
-Yogis consider this to be the best technique to calm the mind and the nervous system.
Technique:
1. Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
2. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round.
3. Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round.
Start by doing three rounds, adding one per week until you are doing seven rounds.
Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced.
If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice throat breathing.
Portions of article excerpted from HolisticOnline.com
Gem of Wisdom
"Everything animate or inanimate that is within the universe is controlled and owned by the Lord. One should therefore accept only those things necessary for himself, which are set aside as his quota, and one should not accept other things, knowing well to whom they belong."
Sri Ishopanishad: Mantra One
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.
Traditionally, Thanksgiving is a time to spend with family and loved ones - a time to share with each other a special feast and to acknowledge all that we are thankful for. 
If you are attempting to observe the yogic principle of Ahimsa, or non-violence, by adopting a vegetarian diet, you are in luck - all these recipes are vegetarian dishes that will satisfy everyone at the table, including non-vegetarians.
On October 24th and 25th, Lotus Garden Meditation Center and New Leaf Ayurveda hosted an Ayurvedic workshop for the community. 
On November 6th, 7th, and 8th, approximately 35 guests, along with ten or more Lotus Garden staff, spent three wonderful days in the beautiful Northern California Mountains, just south of Calistoga. Despite a misty and cloudy beginning, Friday's rain and clouds gave way to a clear, cool, and crisp weekend that was truly a mountain get-a-way. 
"Everything animate or inanimate that is within the universe is controlled and owned by the Lord. One should therefore accept only those things necessary for himself, which are set aside as his quota, and one should not accept other things, knowing well to whom they belong."
