Doctor shortage in the U.S.

I heard on the radio this morning that the US is expected to have a shortage of Physicians soon.  Maybe this should frighten me more than it does.  But I just see it as an opportunity.  It's an opportunity to teach our neighbors to heal themselves.
(Look out.  I'm about to get a little controversial here)
One of the reasons we're experiencing this "shortage" is that people go to the doctor for every little thing.  A case of the sniffles shouldn't send you running to the emergency room.
Another reason is that we, as a country, no longer take care of ourselves.  The obesity rate has skyrocketed, even in my lifetime.  We no longer get outside and work for a living.  We sit behind the computer, eating Doritos.  At night, we eat a microwave meal while watching Honey Boo-Boo.  And we wonder why we're so sick!  When will Americans wake up and stop torturing our own bodies?
Also, we've lost the ability to care for ourselves at home.  Our ancestors knew so many at-home remedies, and employed them regularly for self-care.
I'm not saying "don't go to the doctor".  Modern medicine has done so many amazing things and has saved so many lives.  But when are we going to begin to take responsibility for our own actions and behavior patterns?
For those of us who practice alternative healing methods, it's time to start educating.  Talk about the herbs you use, talk about how much water you try to drink.  Talk about how good your yoga classes make you feel.  Help them see another way. 
I believe that if everyone took responsibility for their own health, the demand on the Physicians would be less.  It would only be the sick who see the doctor, freeing up a lot of time for these great healers to heal.
I know this is an opinionated post, and I'd love to hear your comments.

Kombucha!

Brew your own kombucha at home!
Kombucha is an amazing, probiotic drink which is pretty expensive when purchased at the store.  But you can make this wonder drink for just pennies at home.  If you can make tea, you can make kombucha!
To begin, you need:
-a big glass jar (I use a big pickle jar, left over from a concession stand, but you can even just use a quart jar, if you don't want to make much)
-Tea (not herb tea, black tea!)
-water
-sweetener (for true kombucha, use white sugar, for Jun, a relative, use honey)
-a kombucha "mother".  These can usually be obtained by asking around (I have a few at the house right now) or can be ordered online.

Bring your water to a boil, with the tea bags in.  For a gallon of water, I use 5 small tea bags.  Once it's boiling, add your sweetener.  For my gallon of water, I use about 1/2 cup of sugar, or 1/4 cup of honey for Jun.  Make sure this gets evenly distributed.  Let cool completely before adding your "mother".  Cover your jar loosely, like in the photo above.  I use a towel and rubber bands.  Let sit on your counter or in a cupboard for several days, up to several weeks.  When the weather is warmer, it doesn't take as long.  Taste your kombucha periodically, and enjoy when it gets to your liking.
If the kombucha develops an odd smell, or a really gross look, throw it out!  When you're ready to make another batch, repeat the process, and add your new "mother" and a little of your homemade kombucha to the new tea mixture.

For more about kombucha, visit http://www.kombuchahome.com/  Happy brewing!

Can Yoga Help...?

As a yoga teacher, I tend to think yoga can help everything.  But here's a list of some of the health conditions shown by scientific studies to benefit from the practice of yoga.  From Yoga As Medicine:  The Yogic Prescription for Health and Healing by Timothy McCall, MD
Alcoholism & other drug abuse
Anxiety
Asthma
Attention Deficit Hyperactivity Disorder
Cancer
Carpal Tunnel Syndrom
COPD (Emphysema)
Congestive Heart Failure
Depression
Diabetes
Drug Withdrawal
Eating Disorders
Epilepsy
Fibromyalgia
Heart Disease
High Blood Pressure
HIV/Aids
Infertility
Insomnia
Irritable Bowel Syndrome
Monopausal and Perimenopausal Symptoms
Migraine and Tension Headaches
Multiple Sclerosis
Neuroses (e.g. Phobias)
Obsessive-Compulsive Disorder
Osteoarthritis
Osteoporosis
Pain (chronic)
Pancreatitis (chronic)
Pleural Effusion (fluid collection in the lining of the lung)
Post-Heart Attack Rehabilitation
Postoperative Recovery
Post-Polio Syndrome
Pregnancy (both normal and complicated)
Rheumatoid Arthritis
Rhinitis (Inflammation of the Nose)
Schizophrenia
Scoliosis (curvature of the spine)
Sinusitis
Tuberculosis
Urinary Stress Incontinence

Don't compare your body to anyone else's!

Each of these women weigh 154 lbs.  I saw this from EJNamaste Fitness and Yoga Inspiration, on facebook.
What strikes me is that the four in the middle are around the same height, but carry their weight very differently.  But aren't they all beautiful?  So stop comparing!  God made you beautiful.
Also, notice the confidence radiating from each of those faces.  That's inner beauty shining through. 
If you want to be more beautiful, practice yoga, but not just the movement (asana)...practice the meditation, practice the lifestyle....and your confidence will shine through, also.

Recognizing Automatic Negative Thoughts

Do you suffer from negative thought patterns?  (samskaras)
In The Mindful Way Through Depression,  by Williams, Teasdale, Segal and Kabat-Zinn, the authors offer the following practice:

"The following is the same list of automatic thoughts reported by people who were currently depressed that we saw in Chapter 1.
1-I feel like I'm up against the world
2-I'm no good
3-Why can't I ever succeed?
4-No one understands me.
5-I've let people down
6-I don't think I can go on
7-I wish I were a better person
8-I'm so weak
9-My life's not going the way I want to.
10-I'm so disappointed in myself
11-Nothing feels good anymore.
12-I can't stand this anymore
13-I can't get started
14-What's wrong with me?
15-I wish I were somewhere else
16-I can't get things together
17-I hate myself
18-I'm worthless
19-I wish I could just disappear
20-What's the matter with me
21-I'm a loser
22-My life is a mess
23-I'm a failure
24-I'll never make it.
25-I feel so helpless
26-Something has to change
27-There must be something wrong with me.
28-My future is bleak
29-It's just not worth it.
30-I can't finish anything
As you look at the thoughts on the list, think about how strongly, if at all, you would believe each of the thoughts if it popped into your head RIGHT NOW.
When you have finished, think back to a time when you were at your most depressed and then return once more to the list.  Think now about how strongly you would have believed each of those thoughts had they occurred AT THAT TIME"

If you've ever struggled with depression, or if you know someone who has, I recommend you read The Mindful Way Through Depression.  It might just change your life.

Why food fermentation?

 

Why fermented foods?

Probiotics, that’s why!

For the entire history of man, people have been fermenting foods, whether intentionally or not.  Before refrigeration, it was often a matter of survival.  Most fresh foods won’t keep long.  Imagine your life without fridge or freezer…  Winters like this would be hard.  Sure, things would stay cold out there right now (as I write this, there’s a state of emergency in TN for all the ice!) but what about tomorrow, when it gets above freezing.  Well, there goes dinner…

Now, pretty much everyone in the US has a fridge or freezer, and many people have multiples of each.  But we still see fermented products for sale at every grocery store.  They are delicious and nutritious.

We’ve all heard of the benefits of taking probiotics, especially when we take antibiotics.  We have to replenish the “good bacteria” in the gut.  It’s part of our immune system, and helps us to digest.  But the easiest, cheapest, and yummiest probiotics don’t come from a pill.  They come in the form of fermented foods.  One of the most amazing probiotics is called Lactobacilli, and it happily grows on any kitchen counter, or in the back corner of any basement.  You just have to set up the correct conditions.

I talked about home fermentation in another post, but if you want to make your belly happy without getting into your own chemistry experiments, look for these foods at the grocery store:

Yogurt (look for live-cultures)

Kefir

Sauerkraut (check the label)

Some home-canned pickles, chutneys, and fermented relishes can be found at the farmers’ markets, too.

Get your gut happy again with fermented foods!

Bubble, bubble, toil and trouble...

Lately, I’ve been reigniting my love for food fermentation.  Several months ago, I managed to kill my kombucha mama.  (If you’ve never tried kombucha, go to Earth Fare or Natural Foods and pick up a bottle.  It might be your new love, too!)  But the wonderful Tammy Ozment shared some of hers.  So, I am waiting, not so patiently, for my first batch of Tammy Kombucha to ferment on my kitchen counter.  Also, I just scheduled with Marc Williams, from botanyeveryday.com, to teach a fermented foods class in March for us.  So the excitement was bubbling…

Then, I discovered that Earth Fare had (has?) the book, Wild Fermentation on sale for only $12.50!  I’ve been wanting that book a long time, so with the ice storm, I read the whole thing in less than a day.  Sandor Katz goes about fermentation in just my style:  few rules, lots of creativity.

Last year, Scott and I made homemade sauerkraut.  It was awesome, and met with rave reviews.  I wanted to start a batch last night, but was not going to brave the icy roads for a couple heads of cabbage!  But I had some turnips.  So, currently, on the kitchen cabinet, sets a quart jar of “sauerruben”, or fermented turnips.  If I get moving later today, I might make the same thing, but with carrots.  I love how Katz encourages you to try stuff.   In a week or so, we’ll find out if we like sauerruben!

For those reading this and worrying about my health, afraid of listeria and other monsters lurking in my crocks, fear not.  I am careful to keep my containers and hands clean, and watch for any signs of yuckiness.  If it smells bad, don’t eat it….or just try a tiny bite….  Also, Katz says that in all his years of home fermentation, he never made anyone sick, or even heard of a case.  In fact, a few years ago, the government did a study and found that most of the cases of milk-borne illnesses came from PASTEURIZED milk products!

I have also made lots of yogurt and plan to make kefir soon.  So, don’t be afraid.  Get the book, take the class, but start fermenting!

Green Soup

In the winter time, I just can't force myself to eat a cold salad.  Nor should I.  Ayurvedically, I'm a Vata.  Brrr...  So, warm food for me.  And now, I love GREEN SOUP.
I came across an article in Reader's Digest about green soup, and gave it a try.  It needed a little salt, but otherwise, delicious and very green and nutritious.  Here's what I did, but you can make your own:
4 cups spinach
2 cups kale
2 cups veggie broth
1 onion, chopped
a little olive oil
salt to taste
In one pot, cook down your kale, with a little oil.  In a saute pan, brown the onions with a drizzle of oil.  (This is a great place to add a little more flavor.  Next time I plan to add tumeric!)  Once the kale wilts, add your broth, spinach & onions.  Let this mixture cook down.  Use a hand blender on the whole pot & enjoy!
Nutrients and vitality!

Visceral Fat-Hidden Destroyer!

We all associate the big Santa Claus belly with an unhealthy person, correct?  But it may be the fat you CAN’T see that’s causing health issues.  The fat we see just under the skin is subcutaneous fat, but visceral fat, the fat around your belly organs is much more dangerous for your health.

Researchers at Wake Forest Baptist Medical Center recommend eating more soluble fiber from veggies, fruit and beans, and exercising more.  They found that when you eat 10 grams more in soluble fiber every day, your visceral fat actually declines 3.7% in 5 years.  If you increase your activity, you can decrease this fat 7.4% in five years!  Some ways to get more soluble fiber include apples, peas, and pinto beans.  So hit the produce section of the grocery store today!

If you need more help with your eating, check out our new Weight Management Program at www.mountainyogatn.com/whatsnew

Avoiding Pesticides-the Dirty Dozen

If you're like me, you try to buy as much organic food as possible.  But that gets so expensive!  How do you "go organic" on a budget?  One way is to shop by the Environmental Working Group's Dirty Dozen list.  Each year, the EWG puts out a list of those foods which are most likely to contain pesticides.  They call this list, their "Dirty Dozen".  To go along with it, they also list the "Clean Fifteen", which are least likely to have pesticides.  According to the EWG, the average consumer can reduce their exposure of pesticides up to 90% simply by going organic for the Dozen.
This year's list:
Dirty Dozen
Apples
Celery
Sweet Bell Peppers
Peaches
Strawberries
Nectarines
Grapes
Spinach, Kale & Collard Greens
Lettuce
Cucumbers
Blueberries
Potatoes

Clean Fifteen
Mushrooms
Watermelons
Oranges
Sweet Potatoes
Canteloupe
Kiwi Fruit
Eggplant
Mango
Asparagus
Sweet Peas
Cabbage
Avocado
Pineapple
Sweet Corn
Onions

For the full article, please visit www.ewg.org/foodnews

New Year's Resolution Weight Management Program

The time is upon us!  People are thinking beyond the Holidays and into the New Year.  My husband actually told me something he thinks I should resolve to do in 2013.  I thought that was my job?  Oh, well.
But many of us are resolving to eat better this year, to lose weight, or just for health reasons.  It's one of my New Year's Resolutions.  I eat pretty healthfully, but sometimes, I cheat & eat junk.  I'm going to do better!
One way you can get help to "do better" is through a program we're offering at the studio.  It's a Weight Management Program, with Registered Dietitian, Cindy Holmes.  I've spoken to Cindy at-length about healthy eating, and I love what she has so say.  She's all about the REAL FOOD.
If you join the program, you'll get a PERSONALIZED plan, designed specifically for you, based on your lifestyle.  You can jump-start December 15th, or meet with her to begin January 1.  There are 3 levels of our plan, from the basics, all the way up to a lot of extra care and attention from Cindy.  She'll walk with you every step of the way.
Registration is $25, but plans start at just $99 for 3-months.  You can't beat the price.
For more info & to register, go to www.mountainyogatn.com/whatsnew.html

Fitting it all in...making time for fitness

My eyes have recently been open to just how hard most women work. I guess I’ve thought it was just me. That my work takes over my life, my house is messier than anyone else’s, and that there are never enough hours in the day to do what I have to do, much less what I want to do. Other women make it seem easy & blissful.


Even without kids, our lives seem so full. There’s always more I could be doing for the studio. The house always needs a touch-up, if not a whole cleaning crew. The animals always need attention, or cleaning up after. There are always groceries, laundry, dishes, and so many things that need my attention. There’s certainly not time for socializing, getting together with family, or practicing the other hobbies I love.

As women, we have high expectations for ourselves. We believe we have to excel at work, keep a beautiful home, raise perfect children, have a healthful dinner on the table each night, and somehow keep our bodies in top shape! It simply cannot be done.

So, for those women who can’t find one spare minute to join a gym or attend a yoga class, I have the following suggestions:

-Move around more at work. Not everyone can teach yoga for a living, but you can move and stretch at your desk, and get up at least once an hour. Is there a place you can stand up for a while to accomplish tasks?

-Incorporate more walking into your day. Can you walk to work (or ride a bike?) or even to the grocery store? Can you invite a co-worker to walk with you during a meeting, instead of sitting? Every now and then, can you walk to a co-worker’s office, instead of just sending that e-mail?

-Make healthy food easier. Health food now comes in convenience packs! Try pre-cut carrots, broccoli, and other veggies as a snack, or a quick start to dinner. Most grocery stores now have an organic section, with lots of to-go items, such as applesauce, packaged nut butters, and other healthful treats. Keep these things at your home, and at your desk, and you’ll be more likely to grab something good for you.

-Examine your priorities. What are you doing that’s simply not important to your life or your goals? Are you reading too many of the humorous e-mails your friends send? Are you really going to make all those things you’re searching for on Pinterest? Does the house have to be perfect, or will “good-enough” do for today?

Some small changes can really make a huge impact on your life and your health. Choose one way to be healthier, and implement that one little change today. You won’t regret it.

Mindfulness & Multi-tasking?

In thinking about how much I “need” to get done today, I came up with a question: Can I multi-task and be mindful at the same time? The answer I came up with is a definite “maybe”.


The idea of mindfulness is that we are engaged in the immediate task. This moment. A classic example is that when we’re handwashing the dishes, we are not worrying about the future or the past, but are fully present, washing dishes. We concentrate on the dish itself, the smell of the soap, the feel of the bubbles, etc.

But our world is a multi-tasking world. And we’ve got so much to do. Can we multi-task, and still be honest mindfulness practitioners?

I say “maybe” because so many things in our world have become automated. At this moment, writing this post, I am multi-tasking. I’m blessed to be able to work from home some of the time, so right now I am:

-washing laundry (automated)

-washing dishes (automated-LOVE my dishwasher!)

-cooking dinner (automated-the crockpot is a modern miracle)

-free-ranging the chickens

-spending time at home, which I love

-spending time with my animals, who are happier when mommy sits with them.

But with all this going on, I can still focus entirely on what I’m writing.

I would say that we can use modern technology to allow us to mindfully multi-task. Use our machines, our technology to do what they were meant to do: to simplify our lives. By selectively using modern conveniences, we are free to focus on the task at hand.

Sugar-sweetened drinks bad for your heart.

Men who drink sugary drinks have a 20% higher risk of heart disease and higher levels of blood lipids. This is from IDEA Fitness Journal, May 2012. The writer sites research by Frank B. Hu, MD, PhD of Harvard School of Public Health. If you’re a man who drinks 12-oz sugary drink every day, your heart is at risk!

Even after controlling for other risk factors, these sweet drinks still have an effect. The men in the study had higher triglycerides and CRPs (an inflammation marker) and lower levels of HDL cholesterol. All of which are pointing to heart disease!

I’m heart-broken! I always go for the “real sugar” instead of all the fake stuff. What about my cokes from Mexico? I’m assuming that if it’s this pronounced with men, it applies to women, too.

Oh, well. I’m grateful for honey. Raw, local honey only makes the heart happy.

Is Junk Food Cheaper?

“But it’s cheaper to eat at McDonald’s” Have you ever heard that? Worse yet, have you ever said that? It’s ok. I’m not surprised. It’s a common misconception. In September 2011, Mark Bittman wrote an article for the New York Times called, “Is Junk Food Really Cheaper?” He went to McDonald’s, and ordered an assortment of foods for a family of four. It totaled $28, or $7 per person. He reasoned that meals at home are so much less expensive. For about $14, a roast chicken and veggies, with a salad and milk would feed four or more people! And there are even cheaper ways to provide a good, wholesome meal.

In August of that same year, Slow Food USA set up a campaign to have members share their $5 meal ideas. Their members submitted over 5,000 meal plans, all for under $5 per person.

Eating slow food, versus fast food, doesn’t just make sense, it also makes “cents”!

For more information, and a link to these cheap & healthy slow food meals, go to www.slowfoodusa.org

Strength training & mental health

Mental health concerns affect us all. If you don’t have a mental health problem, you at least know someone who does. But what works? What kind of exercise helps? In 2010, the American Journal of Lifestyle Medicine included an article entitled, Mental Health Benefits of Strength Training in Adults (O’Connor, Herring, & Caravalho, 4 (5), 377-96.) Following are just a few highlights from that article:

According to the article, 15% of the US population reports frequent anxiety symptoms, lasting 15-30 days a month. That’s a lot of anxiety! It’s normal to experience occasional anxiety, but this type of prolonged anxiety can interrupt sleep, cause mental distress, body pain, poor health and limitations on what a person can accomplish, physically. The authors looked at seven different studies with resistance training, and found that strength training can be a meaningful intervention for those with anxiety.

They also studied depression, with 18 studies, with the conclusion that resistance training is linked to large reductions in depression.

25% of the US population experiences persistent fatigue symptoms. Chronic fatigue is a debilitating illness. But O’Connor & colleagues found that 94% of studies found that exercise is significantly beneficial…even more so than drug or cognitive-behavioral interventions.

This same article also addressed positive results of resistance training on cognition, self-esteem, and sleep. Resistance training may also improve central nervous system functioning, which can affect mental health.

What does this have to do with yoga? An active yoga practice isn’t just stretching and breathing (although those are definitely a big part). In yoga, we use the weight of the body as resistance for our strength training. I was a personal trainer before I became a yoga teacher, and I find that my core strength is even greater now than it was then. Your practice should include a good dose of resistance training, which will help your mind be healthy, too!

www.mountainyogatn.com

Forage & Feast Recipes

Below are my quick adaptations of the recipes Marc gave out at his Forage & Feast.  You haven't tried any of these until you've tried them with wild ingredients!  If you get a chance, check out Marc's work at his website or his facebook page.
From Marc Williams at www.botanyeveryday.com

Basic Pesto
2c Fresh herbs
2 large garlic cloves or similar
1/2 c freshly grated hard cheese
1/4 c nuts or seeds
1/2 c oil
salt & pepper to taste
Combine all ingredients in a food processor, blender or mortar pestle
Save nuts and/or seeds till last to preserve texture

Basic Dressing
2/3 c oil
1/3 c acid (vinegar, lemon juice, orange juice)
1/4 c fresh herbs
1 garlic clove or similar
sea salt to taste
Combine ingredients in blender, adding oil last while blender is running to ensure emulsification

Herbal Tea
1 c fresh herbs per gallon (1/2 c dry)
options: (just a few of Marcs are listed here!)
peppermint, applemint, spearmint, lemon balm, rosemary, holy basil, yarrow, dandelion, echinacia, sassafrass, spice bush, ginger, honeysuckle flower, ginseng, honey, licorice, stevia, maple syrup
Bring water to a boil then turn off heat.  Steep ingredients to desired length of time ( at least 15-20 minutes)
Strain and sweeten if desired to taste

Zumba!

Zumba is fun, sometimes silly, and totally a “girl-thing”. But is it doing anything to help you lose weight? The Journal of Sports Science and Medicine (2012; 11, 357-58) thinks so. In a recent study funded by the American Council on Exercise, scientists measured the HR and VO2 of Zumba participants. What they found was that they were expending at least 300 calories per workout, which is the accepted guideline for weight loss and healthy weight maintenance. The Journal concluded that “regular participation in Zumba should positively affect body composition.”


At Mountain Yoga, we offer a Zumba class on Fridays at 10 am. It’s upbeat, it’s fun, and it’s proven to help you lose weight. What are you waiting for? The class is only $5, and it’s not crowded. So, bring your fitness shoes and a friend, and start burning calories!
www.mountainyogatn.com

Niyama: Svadhyaya (spiritual study)

Svadhyaya is one of my favorites.  It's simply spiritual study.  It's reading scriptures, or anything that inspires you.
I love to read.  Since the great tv extraction of 2011, I read all the time.  I have several books going at any given time.  One that's just for fun (I have a strange love of shoot-'em-ups), one that's work or business-related, and something spiritual. 
I know I've mentioned some of these books before, but here are some I recommend from my library:
-The Bible.  One excellent, easy-to-read translation is the ESV, or English Standard Version.  Start with the New Testament, but when you want to get deeper, try the Old.  I especially love the Samuels.  They're like ancient shoot-'em-ups.
-The Thich Nhat Hanh Collection, which includes Peace Is Every Step, Teachings on Love, The Stone Boy and Other Stories
-The Language of Letting Go & More Language of Letting Go, by Melody Beattie.  Melody is a recovered addict, and writes specifically for AA members, but the lessons apply to all of us.
-My Stroke of Insight, by Jill Bolte Taylor, Ph.D.  Jill, a brain scientist, suffered a stroke, and it's all about her journey.  Excellent for anyone, but especially family members of stroke-survivors.
-The Mindful Way through Depression, by Williams, Teasdale, Segal, and Kabat-Zinn.  This book will change your inner dialogue, and how you approach mental health.
-Meditations from the Mat by Rolf Gates & Katrina Kenison.  A great daily study, to help you understand yoga philosophy and your own yoga practice better.
-A Path With Heart, by Jack Kornfield.  As a monk who now lives in the "real world", Jack has some great insights into living outside an ashram while practicing meditation.
-Yoga:  The Spirit and Practice of Moving into Stillness, by Erich Schiffmann.  This is a great place to begin to design an at-home practice.
-Job's Body:  A handbook for body work, by Deane Juhan.  This one's for you anatomy geeks out there.  If you are a massage therapist, a yoga teacher, or a body-worker of any sort, this is a great book.  It changed my understanding of connective tissues, and even of brain function.  Not light reading, but worth slogging through.
So, today, try to make a few minutes for your own inspiring study.  And if you run out of books, let me know...I've got a few more like these sitting around...
-

Niyama: Tapasya (austerity)

As I write this blog post, the thought pops into my head:  "who are you to write about austerity?"  Some days, I think I live a simple life.  We have no children, no tv, no debt.  I feel very content most of the time, especially concerning material things.  I have few wants.  But is my life simple?
Today, I would have to say "no".  Today's to-do list won't fit on the dayplanner page, so I'm having to look at what MUST be done today, and what can wait.  I have spent the day (again) making phone calls to the landlord, the gas company, two different computer guys, and returning phone calls for people who are interested in trying yoga.  I've taught 2 yoga classes, gone to two meetings, cleaned some at the studio, and it's not even 2 pm.  I can't say that's simple.
But that's life these days.  Any of us who don't practice our yoga in a cave somewhere have to deal with the different directions our lives pull us.  We have obligations, responsibilities, and to-do lists.
I think this Niyama is at least partially about how we deal with it all.  Simplicity in life, in knowing our values.  Simplicity in what we know to be True, Right, and worthy of our time and efforts.
When we love something, and devote much of our time to it, I believe that is simplicity.  The things I value most in life are:  God, my husband, my family, Mountain Yoga, my practice, and our numerous pets.  This week, I have made time for each of these.  Not as much as I would like.  But when I look back through my week, I have spent the majority of my time on what I value. 

I believe there's just a little simplicity in that.