In This Issue
• Teacher Training Recap, Facebook and More •
• Intermediate Modules •
• The Great Protein Question•
• Ongoing Events •
• Upcoming Events •
• July Perth Workshop •
• Yoga Playlist •
• Raw Recipe •
Vibrant Living Yoga
The Yoga Barn
Vibrant Living Yoga Weekly Classes
The Yoga Shala Kerobokan, Bali
Vibrant Living Yoga
with Heather Bonker,
The Yoga Barn
• Oct 18 – Nov 15, 2009
Vibrant Living Yoga Teacher Training,
Ubud - Bali
• Nov 18 – Dec 3, 2009 •
Vibrant Living Yoga Intermediate Module,
Ubud - Bali
• Jan 25 – Jan 30, 2010•
Art of Vibrant Living Yoga
Ubud - Bali
• Feb 1 – Feb 14, 2010 •
Vibrant Living Yoga Intermediate Module,
Ubud - Bali
July 24 - 26, 2009
Coming up this July 24 - 26, Radiantly Alive returns to Australia to lead a weekend workshop at YogaOm studio in Perth. And, for those traveling from (or connecting through) Indonesia, AirAsia recently released direct flights between Bali and Perth. For workshop details and to register, contact Regi at firstname.lastname@example.org.
|Music to Inspire: Our latest playlist for yoga
Here's our latest set of music for yoga, featured during one of our classes at the May 2009 Yoga Teacher Training. Enjoy!
1. Cold Morning - Bhagavan Das
2. OM Hum Hanumate Namaha! - Jai Uttal
3. One Too Many Mornings - The Chemical Brothers
4. Amrita Flux - Sacred System
5. Stoppa & Nobby/Sweet Lassi DUB - Stoppa & Nobby
6. Braided Hair - 1 Giant Leap
7. Call Of The Tribes (Remix) - Karunesh
8. Honey Supatone 2 dub - Tosca
9. Buscando Paz - O-Maya
10. Moira's Theme - Groove Armada
11. One Love (People Get Ready) - Bob Marley
12. Track 15 - Nightmares On Wax
13. The Great Gig In The Sky - Kirsty Rock
14. Sanati (Featuring
Natacha Atlas) - Toires
15. Rebel Music - Krayzie Bone - Bob Marley
16. Redemption Song - Bob Marley
17. Sunrise - Argun & Guardians
18. I Shall Be Released (live) - Chrissie Hynde
19. Killing The Blues - Shawn Colvin
| Recipe Corner:
6 cup cacao powder
1 Tbs spirulina
1 Tbs maca
1 tsp salt
½ tsp vanilla
¾ cup coconut sugar
1 cup cacao butter
1 tsp cinnamon
¼ tsp nutmeg
Mix above ingredients, and then pulse in a food processor with 1 ½ cup raisins.
Roll into logs, roll in chocolate powder, chill, then slice and serve.
|Radiantly Alive July 2009 Newsletter
"The world is but a canvas to our imaginations." ~ Henry David Thoreau
"It sometimes seems that intense desire creates not only its own opportunities, but its own talents." –Eric Hoffer
back in Bali after spending last week in Hong Kong at a yoga
conference. As I look out from my desk at the picture perfect
landscape, palm fronds waving lightly in the morning sun, and relish in
the sound of the waterfall below, I so appreciate the contrast.
most cities, Hong Kong is whirling with activity, and yet mostly people
seem dulled, caught in a groove of dissatisfaction. Seeing that reminds
me of the value of contrast, the
benefit in seeing the contrast between what we’re living and what we
would like to be living. If we can see that, we’re lucky. We’re half
way to realizing what we want.
barriers that keep people in their tedious grooves are mostly made of
lack of belief in the possibility of creating what they want. As Stevie
Wonder said “just because a record has a groove don’t make it in the
The woman interviewed in this video might be a reminder of what we truly know is possible, an inspiration. She shows a refreshingly ordinary and grounded way of perceiving and being in the world.
better is always as close at hand has directing out thoughts toward
what we want. The contrast – what we’re not enjoying – can be immensely
helpful in setting our compass anew.
|VIbrant Living Yoga Teacher Trainings: May/June Recap, Facebook and Looking Ahead
|What a success and blast. This year's training had students join us from 17 different countries. How inspiring to be surrounded by so many people actively changing themselves, and the world around them.
Check our latest photo album of shots during the teacher training which we just uploaded on Facebook. And - if you're not yet our friend on Facebook, send us a friend request! It's another great way to stay up to date on what we're doing and offering, and connect with the rest of the Radiantly Alive family.
More information is available on our site. Contact us at email@example.com or (62) 81 337 823 719 to join us in Bali
|You Asked for More....Yoga Teacher Training Intermediate Modules
|New in 2009 - is the addition of our Vibrant Living Yoga Intermediate Modules. These are a unique and powerful opportunity to dive much deeper, a rare chance to study with the world’s top yoga teachers in an intimate program specifically designed for the intermediate practitioner. Custom designed for those who teach yoga, though valuable for those who don’t, the Vibrant Living Yoga Intermediate Teacher Training modules intelligently synthesize a blend of potent components to create a magical gestalt of experience.
Each of the 14-day intermediate modules stands alone as a complete experience, and any three of them may be combined to meet the requirements for the Yoga Alliance 500 hour training (prerequisites apply). Daniel Aaron, E-RYT 500, orchestrates the curriculum along with guest gurus in the styles of Ashtanga, Iyengar, Jivamukti and more. Dates for the upcoming Module are Nov 18 - Dec 2. See our site, or contact Heather at firstname.lastname@example.org or (62) 81 337 823 719 to join us in Bali.
|The Great Protein Question!
|Or more often it’s the great protein debate. The first question I usually hear when someone finds out I choose a cruelty-free lifestyle, a vegetarian diet, is ‘how do you get your protein?’ It’s a good question. And whether one is choosing a raw, vegan diet or a cooked one – or even if someone chooses to eat meat – being smart about our protein ingestion is helpful. If we’re into bodybuilding, the question is even more important.
While most people’s protein needs are usually less than they think, anyone engaged in building muscle – and you’re either building it or losing it (anabolism or catabolism) – needs more than the average person. Like everything in life, we’re either growing or decaying, living or dying - we’re either part of the solution, or part of the problem.
Let’s get right into the good news. For those of us choosing a diet that minimizes harm in the world (vegan), and specifically raw, the protein we ingest is much more assimilable than cooked and/or meat protein.
Body building nutrition recommends approximately 1 gram of protein per pound of body weight per day; some say more, some say less. In other words, a body builder who weighs 150lbs would consume more than 150 grams of protein per day. That’s a lot. Part of why fitness nutritionists recommend so much – whether they realize it or not – is because cooking instantly renders 50% or more of the protein unusable. Plus, protein that comes from animal source is very difficult for the body to utilize. The amount of energy (and enzymes) required to breakdown animal flesh and make it into energy for the human who consumes it is phenomenal.
What about regular people (not body builders)? The truth is most people need far less protein than we think. An essential truth for everyone – regardless of what we eat – is that everyone’s nutritional needs are different. It’s called bio-chemical individuality. We all need different amounts of protein in different ratios to how much carbohydrate and how much fat we need. Moreover, we all respond differently to different sources of protein, carbs and fats (macronutrients).
To enrich the discussion further, important factors such as how much we eat, how frequently – and key: how we eat – determines a great deal about our health, digestion and assimilation. As Hippocrates said, "Man is not nourished by what he swallows, but by what he digests and uses." Or, put more crassly, instead of ‘we are what we eat,’ the saying ought to be ‘we are what we don’t poop.’
By eating smaller meals more frequently, we maximize our protein assimilation. By chewing well and eating slowly we increase it more. Approaching our meals in relaxed and grateful state makes a huge difference in nutritional absorption, and in nourishment in general.
While most people eating a raw diet will automatically get enough protein, especially if we are paying attention to how we feel, to how foods affect us, it’s worthwhile knowing about some nutritional powerhouses that can add some insurance. With protein – and with nutrition in general, including considerations of phytonutrients and minerals – I find superfoods are a fantastic way to ensure (health insurance) that I’m at optimal thriving.
We live in an exciting time where the world’s most nutritious superfoods are available to us instantly. By including a few of these highly digestible, protein dense, superfoods, you ensure that your protein levels stay high. My favorites are spirulina, bee pollen, hemp protein, sprouts and raw brown rice protein.
Spirulina may be the most protein rich food on the planet, with a protein content approximately 70%. Full of antioxidants, natural beta carotene, mixed carotenoids, chlorophyll, vitamin B12, gamma linolenic acid (GLA), riboflavin, and other phytonutrients, spirulina is certainly one of the top most nutritious foods.
In addition to a high concentration of amino acids (approximately 66% protein), bee pollen also contains as many as 60 trace minerals, putting it in the nutritional elite class.
All nuts and seeds contain concentrated protein. Some more than others. Hemp seed – in addition to being a perfectly balanced source of essential fatty acids, omega 3 and 6 – is packed with protein. Eating a freshly powdered form of it, which is often called Hemp protein or Hemp powder, maximizes digestibility and protein.
Sprouted nuts and seeds, including grasses, not only contain a great deal of protein, as well as phytonutrients, they are easily made in any climate. They additionally provide extra vitamins and minerals.
For most who have experimented with protein powders and supplements over the years, there’s been dissatisfaction with the results from both soy and whey based products. The introduction of a completely raw, vegan protein powder - Sunwarrior Protein Powder - is exciting news. It’s become a staple for me and many high caliber athletes and nutrition gurus. For more information about this exciting supplement, check out their site.
Including even a small amount of any of the protein rich superfoods will virtually guarantee that you’re getting more than enough protein.
What are the more ordinary sources of protein? Nuts, seeds, green leafy vegetables, goji berries, sea vegetables. Less than great sources of protein include all soy products, as the detriments outweigh the benefits. Like with so many nutritional considerations, education is helpful, and the bottom line is that we all have to experiment and find what works for us. If we’re eating whole organic foods, especially vital ones that haven’t been cooked, we will naturally come into our perfect balance.
We hope our newsletter provides you with some inspiration or education – that it’s useful. If you’d like to hear about something in particular, or have questions, we welcome your input
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