Stoked Yogi
set your intention, then breathe it to life
What’SUP with paddle yoga?
In August when I created my Bucket List for 2013, I had no idea that I’d soon be working at Paddle Board Bliss and teaching stand up paddle yoga regularly! But as fate would have it, I am now teaching SUP yoga (aka paddle yoga) and loving every minute of it.
The Bucket List called for me to develop a paddle yoga sequence to teach and share. In alignment with Sivananda yoga sequencing and adapting where necessary to water, I have created a series of postures and breathwork that is adaptable to most levels.
If you want to come try a class, please join me in San Diego!
Read on for a sample of the sequence with photos~ and my thanks to all the yogis who contributed their beautiful energy to these classes and photos.
Begin by making a connection to the board and to the environment. As you paddle, tune into the water and your breath.
Once you’re settled where you want to practice, take a few moments seated and begin breathing deeply into the abdomen. Set an intention for your practice.
Make your way to all fours and begin warming up the spine with some flexion and extension.
Progress into a downward dog, marvelling at your ability to balance and relaxing into the pose.
Flow through sun salutations.
Strengthen the core through with leg raises and dolphins.
Peak pose! Headstand, anyone?
Activate the throat and heart chakras through shoulderstand, bridge, half, or full wheel.
Make like our friends in the water and find yourself in fish pose.
Let yourself fold into sweet surrender with forward bends.
Open the hips. Find mobility in dynamic and static hip openers. 
Flip on over and systematically stretch the spine with a backbend series.
Awaken and activate the spine with a half spinal twist.
Challenge yourself to bakasana, the crow pose. Balance is cultivated through focus and awareness.
Let yourself hang out, hands to feet, releasing all the tension in the spine.
Wiggle on down however you need to, getting completely comfortable for a delicious aqueous savasana.
The train is pulling in to Relaxation Station. Bliss out, baby. You’ve arrived.
Hare Om Tat Sat (For anything that was taught incorrectly, may it be made right in your hearts and minds.)
Namaste. (The light in me recognizes and salutes the light in you.)
❤ Amelia, the Stoked Yogi
Please note all photos are property of Paddle Board Bliss.
surf & sup- the great divide
Have I crossed over to the dark side?
As a surfer, I never thought I would stand-up paddle, period. Let’s not be delicate: I thought stand-up paddle boarders were the enemy. Sometimes, I still think so.
But this spring, after moving onto a sailboat, I became the owner of a stand up paddle board by choice– it seemed a reasonable means of getting from point A to point B, and the kind of water activity one could potentially do while imbibing- case in point, my Brent & I used a SUP to ferry a cooler of beer from a marina store to our boat. For such purposes, paddle boards were totally acceptable to me.
“Just don’t bring ‘em in the lineup,” were my words, “and I’m fine with it.” Since we’re being honest, I figure I should tell you that I may have not-so-accidentally knocked someone off their 11 foot-plus board at Ledbetter Beach in Santa Barbara. The guy was wearing hot pink board shorts, listening to his iPod, and hogging the waves from a lot of surfers. Especially me… He was asking for it. In the interest of honesty, I should also mention that this August I (gulp) surfed a SUP. Yes, it was a SUP only beach, but still- I broke my solemn vow.
Well, here we are, a few months later, and I am not only paddle boarding- gasp- regularly, no less! A I find myself truly enjoying it. I no longer look with hatred and disdain paddle boarders- even in the line-up, I am searching for style and grace in their surfing, and understanding more that it’s not as easy as it looks. Does that mean I’ll be paddle-surfing in the near future?
I doubt it. So far, I’ve preferred my surfing of the horizontal-paddle variety. It’s just my bag, baby. But I will say this: You can’t knock all paddle boarders. There are a whole different set of muscles that are used in paddling into waves standing up- and a different mentality.
AND just because I don’t prefer the SUP board doesn’t mean I’m not into it. Like, if you asked me which I liked better, chocolate or vanilla, I’d say vanilla- most days. Some days, I really like chocolate better. You know what? Just give me swirl. I really don’t like to choose.
That’s how I feel about stand up paddle and surf- they are two distinct entities, like chocolate and vanilla. Both are delicious, and some times you’re in the mood for one or the other- but usually, who not both?
Paddle boarding is totally different from surfing- it’s so zen. From surfing, I get the amazing high of my adrenaline pumping, my heart knocking against my ribs, and gasping for air. Paddling, I get deep slow breaths, a killer core workout, and an almost meditative calm from the rhythmic stroke of the paddle. With both, I get to observe the marine wildlife, beauty and wonder of the ocean. I mean, really, do they have to be mutually exclusive?
One thing I’ll note about paddle boarding is it has a less competitive culture. So far, the paddle boarders I’ve met enjoy being in the water, appreciating nature, and having a good time as much as anyone else. But… and this is important- they also don’t seem to be out to get me.
I know, hard to believe, right? Ok, ok, so what does all this mean?
It means, if you’re a surfer, you can still enjoy paddle boarding. The ocean is very large- and it’s big enough for everyone. We can share- though I still think that ALL paddle boarders (myself included) should be mindful of where they go, and be aware of their limits. I’m not encouraging a whole fleet of SUPpers to flood Trestles.
But you know what? Most don’t want to. They are happy to just surf the waves they find, the little corners, the small bumps, or the outer reefs. They are stoked just to be in the water doing what they love.
So don’t hate, integrate. But still, kind of, segregate. At least, on my waves.
I ♥ My New Job: Paddle Board Bliss
I feel extremely fortunate to be working at an amazing new job! The circumstances leading up to this hiring were decidedly fortuitous.
How, you ask? Well, in April of this year I responded to a Craigslist San Diego ad for SUP Yoga instructors, even though I wouldn’t be moving to San Diego until June. I couldn’t resist! The job was combining my greatest loves- surfing and yoga, and I simply had to apply (even if it was a few months in advance).
At the time, Taylor replied to me and very sweetly encouraged me to contact her upon my arrival in San Diego. As many of you know, shortly after arrival I had a nasty accident and broke my back, effectively stopping the job hunt then and there. Well, as the healing process wore on, I began meditating and focusing positive thought and prayer on the job/position I would love to have. I didn’t know whether it would be one that I would create, or whether it was possible that a job existed which incorporated surfing, yoga, art, writing, socializing, and nature. Sounds too perfect to be true, right?
Nevertheless, I focused my energy on envisioning what it would feel like to be working doing all the things I love and I sent it out to the universe, with faith that the right job would come along.
In early August, in the first week that I was up and walking again after the accident, I came across a posting on San Diego craigslist- this time for an executive assistant for a SUP Yoga company! How incredibly perfect, especially considering I was recuperating still and had no idea when I’d be able to surf/paddle again! I applied immediately, pouring my heart into a cover letter which I hoped would express my passion for SUP, surf, and yoga. After writing the letter, I went to bed and prayed a fervent prayer:
God, please send me the job that is right for me. Please direct me to a place where I can thrive, where my passions are appreciated, and where I can share this awesome love you give me with other people. (It would be nice if it paid well, too, thanks in advance). I know you’ll send me where I’m supposed to be… just please, please, please, let me work somewhere I can be happy everyday!
The next morning, I woke up and took my dog for a walk. It was my first workout since the accident, and I felt amazing. After the walk, I checked my phone and saw a missed call and voicemail. I checked the voicemail, and as it played back I couldn’t help but grin, and maybe fist pump just a tiny bit. It was Taylor, calling to ask if I was available to interview.
The depression which had been hanging over me like a dark cloud throughout my injury dispersed in a flash. I called Taylor back immediately and scheduled an interview for that very afternoon. As we talked, she mentioned that she thought maybe I’d applied earlier in the year. I affirmed that indeed, I had, and I was so happy to be hearing from her now.
…Long story short, Yours Truly is the newest member of the Paddle Board Bliss team, and I could not be happier! I want to share with you the power of believing. So, what is it you’re hoping for today? What is it you REALLY want? Visualize it, pray for it, imagine it coming to life. Believe that you deserve it, and then go out there and get it! Remember:
Life is full of beauty and joy for those who choose to accept it. And then, when you get it, let yourself be amazed by the magic and grace which abounds in your life. I know I am.
Also, check out my blog post on the Paddle Board Bliss blog. And please, come paddle with us!
Barrels of Fun at 2012 Quiksilver Pt. Mugu Surf Contest
Kui Murphy & Brent Travis
The results are in for the fifth annual Quiksilver sponsored Point Mugu surf competition, and the 2012 finals held a few surprises for the crowds who’d gathered to watch surfers charge draining barrels on Naval Base Ventura County.
Travis, Murphy, Starkey
Pt. Mugu is revered as one of the best waves on the California coast- in fact, it is widely considered to be a world-class wave when it’s pumping. The combination of a south facing beach and submarine canyons creates a steep, powerful, a-frame wave. However, access to the surf area is restricted to active duty or retired military; the opening of the base to the public for this competition is a highly anticipated, once a year event. This years competition brought out the best in military and professional surfers alike, with heaps of barrels and airs drawing oohs and ahhs from beach spectators.
Dane Reynolds in the barrel
The preliminary heats took place on Saturday, in great conditions: head high surf with overhead sets bombing their way to the beach. Standouts during the preliminary heats included two perfect ten waves: the first, a beautifully executed left hander surfed by Coast Guardsman Kuilee Murphy of San Diego; the second perfect ten was awarded to none other than epic aerialist and surfing hall of fame inductee Dane Reynolds.
Sunday finals commenced with only a slight fading of the southwesterly swell, clear sunny skies, and light offshore winds.
Chris Stacy
Chris Stacy
The favorable conditions had everyone stoked to enjoy a day at the beach watching the all day surf spectacular.
Dane Reynolds
Some of the most notable waves included a sick air reverse 360 by local surfer Jake Kelley and a frothy heaving barrel for Dane-R.
Jake Kelley
Jake Kelley gave a comment to the Ventura County Star, stating that the Mugu competition is his “favorite event of the year. Thanks to the military and everyone who makes this event happen.” Ventura county local Cory Arrambide was also killing it in the men’s open final, making hairy drops look effortless and putting the icing on the cake with multiple well-executed airs. The competition circuit should expect to see more of Cory in the next few years.
Cory Arrambide
Cory Arrambide
Matt Merel
It wasn’t just the boys ripping at Mugu this weekend, either. The women’s final was a heated battle between ASP and O’neill team rider Sage Erickson, and Santa Barbara surf chick Demi Boelsterli. Both women were charging hard, pulling in deep, and throwing massive spray with hacking turns. It was a close heat, and inspiring to watch.
Kelly, Faucett, Ronning, Clarke
All in all, it was a weekend full of superior surf performances. Tom Curren surfed alongside his son Pat, renowned aerialist Christian Fletcher dazzled spectators with his mad skills, and everyone in the water looked super stoked to be surfing Mugu.
At the end of the day, the winners were announced, and though I think some poor judging was at hand in the military final, I’ll post the results anyway. Then feel free to stare in amazement at the photos of this years competitors giving Mugu their best.
Kuilee Murphy
Women’s:
*note, Sage Erickson competed but left before judging.
1st: Demi Boelsterli
2nd: Angelita Noche
3rd: Kloee Openshaw
Juniors:
1st: Jake Kelley
2nd: Micky Clarke
3rd: Eric Ronning
4th: Charlie Faucett
Military:
1st: Matt Merel, USCG
2nd: Kuilee Murphy, USCG *should have won. Seriously, ask anyone with eyes.
3rd: Chris Stacy, USAF
4th: Simon Blanco, USCG
Military Awards
Men’s Open:
1st: Dane Reynolds
2nd: Cory Arrambide
3rd: Jeremy Ryan
4th: Mike McCabe
Men’s Open Awards
Dane Reynolds
Please note, if known, the surfers name will be captioned; if not, it will be labeled unknown. Feel free to email me for photos of yourself.
Brent Travis
Jeremy Ryan
Kui Murphy
Make Peace With Your Body… Or It Might Kill You.
When was the last time you looked in the mirror and found no faults in your appearance? In fact, have you ever looked in the mirror and been totally satisfied?
Like so many women (and probably men, let’s not be sexist), I have spent my entire post-pubescent (and the majority of the pre-pubescent days, too) agonizing over my weight. I’ve tried countless diets, gone through many love-hate relationships with the gym, taken prescription and over the counter diet pills, binged, purged, starved, abused, and cursed my body all in pursuit of my ideal appearance.
Today, I want to be fit. I mean, not just fit, but chiseled, sculpted, and lean. My dream body is the body of a fitness model. I’m not talking about a female body builder- I don’t need the bulging biceps and the greasy, frighteningly tan skin. What I do want is to look in the mirror and feel strong, sexy, and confident. I want to be able to wear any outfit, any swimsuit, or nothing at all, and feel completely proud of my body- not only for it’s aesthetic, but also for it’s power. A healthy and strong body is the ticket to a lifetime of happiness.
Making goals for the body. Notice the almost-abs.
In the Sivananda tradition of yoga, there is an expression that states: “Health is wealth. Peace of mind is happiness. Yoga shows the way.” Whether yoga is the way for you is not the point of this message. However, I urge you to consider the statement that “Health is wealth.” No matter what circumstances we encounter in life, our body has the potential to be our constant burden, or our most powerful ally. When I consider my physical body as a separate entity from my mind, I find myself stopping to reflect on how I have treated this ally, this partner and friend in my life journey.
Frankly, I haven’t been a very good partner to my body. There have been times when I refused to listen to her needs. For a period in my early twenties, I was downright abusive to my sweet body. I force fed her massive quantities of alcohol, filled her lungs with poisonous noxious gasses from cigarette smoke, and damaged her liver with dangerous prescription pills.
Making trouble for the body. Notice the beer.
Not only did I pump her full of nasty toxic substances, but I deprived her of many things she needed to thrive and function optimally. Refusing to feed my body was a common form of abuse, one that spiraled out of control and led to disturbing anorectic thought patterns and behaviors. Other tortures included excessive use of drugs to the point that my body-ally was physically ill and could not get out of bed. One common practice was depriving my body of sleep and pushing it to party or exercise, when all the body really needed was rest.
Perhaps your story is similar to mine. You may have different habits, vices, or indulgences. When you examine your relationship with your body, you are likely to find at least one flaw; undoubtedly, you also find room to improve.
Your body is your partner in life. He or she is the only person who has been with you every waking moment since the time of your birth. He/she is also the stalwart companion who will usher you through the veil from this world into the next. It is your choice how you will treat your partner. You can be a loyal, supportive, nourishing, encouraging friend… or you can be a harmful hurricane of destruction against which your body has no defense. Your body is at your mercy. Whether or not your body thrives depends primarily on how you choose to treat it.
Turning twenty-five felt like a milestone in my life. I have existed for over one quarter of a century. In the grand scheme of things, such a tiny span of time is not even a blip on the cosmic radar. But in my little world, twenty-five years is a long time- long enough to figure out that I don’t want to live twenty-five more years treated my most integrated partner like a big pile of dog poop. Like Tim McGraw said… “My next thirty years, I’m gonna watch my weight; eat a few more salads and not stay out so late.” I don’t know if anyone has noticed, but Old TImmy is looking alright!
I want my body to be able to live her dream. The dream of my body is to become a fluid, elegant, graceful, and powerful force of dynamic energy. She wants to be able to climb mountains and dive to the depths of the sea. She wants to charge big waves, and balance elegantly on her head. She yearns for healthy, clean lungs to deeply inhale the air and the energy of the world around her. She fantasizes of lengthening and stretching her muscles to their limits- and then, maybe, pushing a little bit further. She and I are one.
Making peace with the body. Notice the yoga.
I want legs that are powerful path-makers, and arms that can comfort or carry a friend in need. I want organs free of toxins, and a heart that beats steady and true. I want eyes that can see the majesty of nature, the colors of the flowers, and the brilliance of a sunset.
It’s up to my mind to help my body achieve all her dreams. We have to work together to overcome challenges, large and small. When my brain says, “I want another cookie,” I should ask my body what she wants, and then listen to the voice that replies “Six-pack abs!” When my brain demands a whole bottle of wine, my body will say “Just one glass.” When my body cries out “Please exercise me!” the brain should agree “Yes, let’s!”
We have to be a team, my body and I. Without my body, I’m just a disembodied consciousness. Without my mind, the body would be a lonely zombie. I’m teaching them to love each other, we’re working towards integration. And one of these days, we’ll look in the mirror, and body and mind will both say, “Nice work. Thank you for treating us so well.”
Making nice with the body. Notice the smile.
You, as much as anyone in the universe, deserve your love and respect.
– Buddha
Smells Like Freedom.
Today marks fifteen days since I’ve surfed.
I’ve filled my days with reading, blogging, writing fifty pages of my epic saga. Steven King’s epic saga (according to him) is his seven novel compilation, The Dark Tower series. He started writing it at age nineteen and finished at age fifty seven. Thirty-eight years, it took him to finish the epic saga. If mine goes at that pace, you can look for it in the year 2050. I’ll be sixty-five. I’ll probably have grand-children.
I’ve taken a few walks… to the kitchen. I’ve eaten more than my fair share of trail mix. I’ve abused the privilege of having a bell with which to summon Brent, or anyone else within earshot, and upon their arrival thinking up a task for them to complete.
Because he loves me and pities me being bound to a bed for ANOTHER two weeks, Brent has bought me a few consolation prizes. The first was an iPad. I know, cha-ching!, right? Well, we needed the 4-G internet connection since we don’t have the ‘net on the boat. Not that we’re on the boat… but we will be! Soon! This is only a temporary setback, this nagging injury of mine. So the iPad was prize number one, and it staved off my depression for a whole week.
One afternoon we were discussing a blog post I wrote and posted, only to retract it immediately. It was entitled, the Broken Girl’s Guide to Having Fun and it was about all the things I am doing to keep myself entertained while I am bedridden. I thought it was funny, but I will admit it pushed the envelope a bit when it comes to… polite talk. Certain topics, like bathroom visits, are not appropriate for the blog, and this was brought to my attention, gently, but firmly. I started to cry, mostly because I am a bit off due to the pain medication I’m taking, but also because I have little to do besides write and I wanted to have a pity party. Sweet, loving Brent wanted to distract me from my woes, so he enticed me to cheer up with a little online shopping.
I spent four precious hours of my life hmm-ing and haww-ing over what I wanted to purchase as consolation prize number two. I finally settled on a black Body Glove bikini with a cross-back top and brazilian bottoms.
It’s hard to find swimsuit tops that stay put while surfing, but the Body Glove Smoothies Action Top is one of the best I’ve tried. For three days, I was content with consolation prize number two.
Alas, my contentment came to an end. After a particularly trying day, in which I insisted on walking a lap through the house with my walker, we had another melt-down. Brent caught me tottering around the kitchen without my walker, trying to cut a peach into pieces to eat. He scolded me and sent me back to bed, where I cried and bemoaned my sorry existence. And such was the impetus for purchasing consolation prize number three.
As some of you may know, in the hospital they cut off my favorite wetsuit, a spring suit with short legs and long arms, which made me feel like Gidget (lovely female surfer, in case you don’t know the reference). It was very saddening to me because I loved that wetsuit very much. When I dried my tears, Brent asked if I knew what wetsuit I was going to get next.
I scoured the internet looking for one that was just right. After five hours of debating- long leg or short leg? Long sleeve or short sleeve? I finally settled on the O’neill Long Jane 2:1 wetsuit.
Isn’t she a beauty? After placing the order, I fell fast asleep and dreamed about cross-stepping on a perfect right-hander in Scorpion Bay, wearing my new long jane wetsuit.
The days dragged on as I waited for the package to arrive in the mail. Two days passed, then three, then four. On the fifth day, a package arrived and was brought to be where I lay in my bed. I felt like a little kid on Christmas as I tore into the plastic bag, only to find another plastic bag. Inside the second was my new wetsuit. I took it out and draped it across my lap, caressing the neoprene and rubbing it against my cheek. Then, I closed my eyes, and buried my face in the wetsuit, inhaling deeply the scent of rubber and glue. With the smell came the sensation of salt spray on my face, and the feeling of gliding across a perfect wave. As I exhaled, I opened my eyes, which had tears in them once again.
This time, they were tears of joy. I looked at Brent and said, “Thank you. I love it. It smells like freedom.”
It will be a month still before I can get back in the water. In the meantime, you can find me in my room, sniffing my wetsuit and spraying myself in the face with a bottle of salt water.
Dear Nike, Squeaky Shoes Suck.
Hello, gentle reader.
I’m sure at one point or another you have purchased a product, only to find a few months later that it is dissatisfactory in some way. Perhaps, as is the case here, the product you purchased was relatively expensive, like over fifty dollars. When your relatively expensive purchased product turned out to be dissatisfactory, how did you resolve the situation? I have found over the years, that sometimes the best way to resolve dissatisfaction is to ask for what you want.
Below you will find a letter I recently composed to Nike, informing them about our dissatisfaction with a pair of running shoes Brent purchased. The shoes were Nike Lunarfly +3 running shoes.
In keeping true to my word to Nike, I am publishing the letter on this blog, so that you all can be aware of how Nike handles this complaint.
Here is the letter:
Nike USA Inc.
Consumer Services
One Bowman Drive
Beaverton, OR. 97005-6453
Dear Nike Production Team & Consumer Services,
Hi. Please, allow us to introduce ourselves. We are Brent and Amelia Travis of San Diego, CA.
First, let me say that we are both regular Nike consumers for the past fifteen years. Nike is usually our first choice when purchasing athletic apparel and shoes. Unfortunately, we are very dissatisfied with the quality of the last pair of shoes we purchased from a Nike retailer.
Brent is currently serving our country as a Boatswainsmate Second Class for the United States Coast Guard. He is currently assigned to PACTACLET, otherwise known as Pacific Area Tactical Law Enforcement Team. His job requires him to stay physically fit, and he does so by surfing, running, and lifting weights, as well as regular Crossfit-style workouts. In order for Brent to do his job well, he has to work out often- and his Nike shoes are part of his daily workout.
The shoes you will find enclosed in this package, after only a few months of use, have started making an obnoxious squeaking noise every time Brent takes a step. It may seem like a small nuisance, but considering the amount of time Brent spends in his Nike shoes, he would like them to not squeak. I feel confident that the engineering and design of Nike shoes is such that they should last at least a year before needing to be replaced. Brent wore these shoes for just five months before they started squeaking. Please note, it is the right shoe that squeaks. We are paying the postage to return them directly to Nike, so that you can improve the design and eliminate this flaw.
In 1995, I wrote a letter to Nike regarding the use of child labor in production facilities. I still have the response letter I received, and it reminded me what high standards Nike has in responding to consumers. So today we are writing, and asking you to replace the shoes we are sending in. Your proactive choice to replace them will ensure our continuing loyalty to the Nike brand for years to come, and we will certainly share our positive experience with Nike on our blogs, www.stokedyogi.com and www.salth2orx.com. We will eagerly await your response. Thank you in advance,
Brent & Amelia Travis
Now, Gentle reader: Stay tuned for a follow up post on Nike’s response!
Eat Healthy, Be Hot!
Some of you may know that I recently (May 2012), made a big life change and moved onto a sailboat in San Diego. For this clothes horse and accessory junkie, getting rid of all my designer duds- from Dior stilettos to Betsey Johnson dresses- was a painful process, wrought with anxiety and maybe even a few tears. Shallow as it is, I relied on those clothes and shoes to make me feel amazing when I wanted to dress up and go out. One evening, over a glass of red wine, i was sharing my difficulties with my friend Liz, and she gave me some valuable words of wisdom. She said this:
“It’s nice to have expensive things, but your real accessories are with you all the time. Take care of your skin, take care of your hair, and take care of your teeth. When you have radiant skin, shining hair, and pearly teeth, no one is even looking at your outfit. It could be from Forever 21, it could be from Gucci, but when YOU look good inside the clothes, the clothes don’t matter.”
Wow! What true words. I thought about what Liz said, and the next day I was at the consignment shop with arms full of dresses, shoes, and purses. I walked out of the shop lighter, more free, and a thousand dollars richer! It’s good to let go of excess baggage. Doing so got me thinking about the advice I’d been given. I eat a pretty healthy diet, and practice yoga regularly. I lift weights, surf, and jog a few times a week. I wear sunscreen (most of the time) and hats when I’m in the sun for an extended period of time. But thinking over the times in my life when I’ve felt the MOST stunning…
The most beautiful I’ve ever felt was in August and September 2011, when I was eating a plant-based diet, with the occasional piece of fish, and juicing daily. During that time, my skin was glowing, I lost weight naturally and easily, and I had boundless energy!
My regular beauty breakfast- Green Juice. Can you believe one person can drink all that produce? Blueberries, orange, green grapes, kale, celery, cucumber, green apples, and lemon. [Breville Juice Fountain Plus]
What is it about plant foods that make us feel so beautiful, inside and out?
The answer is micronutrients. Macronutrients are carbohydrates, protein, and fats, all of which we require in large amounts to maintain a healthy body. Micronutrients are commonly referred to as “vitamins and minerals.” Micronutrients include such minerals as flouride, selenium, sodium, iodine, copper and zinc. They also include vitamins such as vitamin C, A, D, E and K, as well as the B-complex vitamins. Though we need them only in minute quantities (hence the name), micronutrient deficiencies can cause serious health problems, as well as make us look older, tired, and dull.
So what should we eat to stay beautiful, radiant, and happy? Following is a list of some beneficial beauty foods, and how they boost your radiance:
- Strawberries: Vitamin C in strawberries is the building block of Collagen, which is responsible for keeping skin smooth. One cup of strawberries has over 100% of the recommended daily value of Vitamin C.
- Romaine lettuce: Vitamin A in romaine lettuce is important for regeneration and revitalization of skin cells. Eat six leaves of romaine lettuce to get 100% of the recommended daily value.
- Almonds*: Vitamin E in almonds is an antioxidant that neutralizes the oxidant effect of free radicals, which are molecules that damage collagen and cause skin dryness, fine lines and wrinkles. Eat raw almonds, almond butter, or apply almond oil directly to skin. *If you don’t care for almonds, try sunflower seeds- sunbuttter is super tasty and good gor you!
- Green or Black Tea: Tea also contains antioxidants such as EGCG that helps protect you from skin cancer, as well as prevents the breakdown of collagen. Drink a cup anytime you want a bit of energy, but remember that green tea contains caffeine, so avoid if you’re on a cleanse.
- Dark Leafy Greens: There are so many benefits to eating dark leafy greens, I hardly know where to start! Most have a lot of water, which hydrates the body and improves appearance of skin and hair. The high fiber content is beneficial for appetite management, because eating them keeps you full longer than other greens. Collard and kale are two greens that are rich in calcium, which helps to keep your teeth strong. Dark greens also contain phytochemicals, which are amazing disease-fighting agents.
Want an awesome recipe for kale? Try this Pink Summer Salad from Haylie Duff, courtesy of Hello Giggles. Boost it’s beautifying power by adding almonds and romaine, and you’ve got yourself a Super Sexy Skin Saving Salad!
- Blueberries: Vitamin A, Vitamin C, fiber, antioxidants… blueberries are a powerhouse when it comes to their nutritional benefits. Ripe, juicy organic blueberries are also amazingly delicious, like natures candy! I eat them by the handful, but if you want to make a meal of it, combine 1/2 cup greek yogurt with strawberries, blueberries, almonds, and a drizzle of honey, and you’ve got a delicious sweet treat that’s healthy as well.
- Tomatoes: These beauty boosters contain lycopene, which is a carotenoid that fights free radicals in the body. This means that tomatoes are cancer-fighters! Tomato juice can be used to reduce skin oiliness, lighten skin tone, cleanse skin, tighten pores, remove blackheads, and reduce acne. Who knew?! For details on how to incorporate tomato juice into your beauty routine, visit Dr. Granny’s site and read more.
- Salmon: This tasty fish is a skin superhero due to the high concentration of omega-3 fatty acids it contains. These healthy fats nourish the skin by reducing the body’s production of inflammatory substances, decreasing clogged pores, and averting fine lines and wrinkles. My favorite way to cook salmon is simple: Lemon juice, lemon pepper, dash of sea salt, and pinch of garlic. Wrap it up in foil, skin down, toss it in the oven for twenty minutes at 350, and you’re all set for dinner.
Click this photo to get the recipe for Kiwi-Mango Salmon. Two beauty foods in one dish!
- Sweet Potatoes: Beta-carotene in sweet potatoes is what gives them their rich reddish-orange pigment. It’s also an antioxidant which helps protect your skin against damage from sun exposure. Dice them into small cubes, toss in olive oil until coated, sprinkle with turmeric, a pinch of nutmeg, and a few dashes of Bragg’s Liquid Aminos, and bake in a casserole dish for 25 minutes at 400 degrees. So delicious- when I make these, there are never leftovers! Even my die-hard fast-food loving friends compliment me on these potatoes, and it’s the simplest recipe ever!
- Kiwi: This furry little fruit is packed with Vitamin C, which supports collagen and elastin production, keeping your skin supple and smooth. Unlike some other fruits, whose vitamin C evaporates out soon after being picked, the furry skin on kiwi keeps the vitamin C locked in until you eat it. Try kiwis in a tropical fruit salad with mango, papaya, starfruit or dragon fruit. Kiwis are also super scrumptious juiced. I like kiwi-apple-strawberry-lime juice. It’s so sweet, you can add a cup of spinach, and you won’t even taste it! So tasty over ice on a hot summer day.
So, now you know some foods which will help you stay radiant and keep your skin looking younger than it’s years. There are also a few nasty skin-harming foods that you should try to avoid at all cost. The first is a toxic substance that is, according to some studies, as addictive as crack cocaine. You know the one I’m talking about… SUGAR. Oh, how it pains me to write this! I love sugar. I love it in all it’s glorious forms. In the past year, I’ve made an effort to choose sugar sources that are not refined, such as turbinado, honey, and agave. Though being mindful of what we consume is always a good idea, sadly, even my “natural” sugars still have negative effects on the skin. Glycation is the breakdown of sugars by the body. This process damages collagen, which keeps skin smooth and firm. So what’s a girl with a sweet tooth to do?
Skip the sugar (even natural sugars like honey and agave) and try stevia instead. It’s an herbal sweetener that doesn’t trigger glycation. It’s great for baking, or for sweetening coffee or tea. If it’s chocolate you’re after (which is cocoa with milk and refined sugar), then allow me to introduce you to my new friend, Carob! Carob is a tropical pod that contains a sweet, edible pulp and inedible seeds. When dried and ground, the result is a powder that looks very much like cocoa powder. I recently tasted oatmeal cookies made with sucanat (raw unrefined sugar) and carob, and they were the BEST oatmeal cookies I’ve ever had. I’ll round up the recipe and post it here soon.
Also, when eating for beautiful skin, be very wary of conventionally produced animal products, including meat, dairy, and poultry. They are often chock full of hormones, which can lead to acne breakouts, as well as more serious risks like increased cancer rate. If meat and poultry are part of your diet, carefully check the packaging of your meat and try to choose organic, grass-fed, free-range animal products. The closer you get to the source, the better the meat will be for you. Our bodies produce hormones and carefully regulate them. Unfortunately, a conventional American diet is saturated with excess hormones and steroids from animal products. Ovarian cysts, breast cancer, and many other types of cancer have been linked to hormones and steroids in food. Read this article, published by researchers at Cornell University, and see what you think.
Many women think that cutting calories is the best way to quickly lose weight. Warning!: Deprivation and restriction may work to lose weight quickly, but you risk starving your body of micronutrients which are vital to cell regeneration and healthy cell divison. Fatty acids are essential to having glowy, dewy skin. A strict low fat diet may result in acne, dry hair, dry skin, broken fingernails, and mental confusion. So if you want to be beautiful, EAT! Just choose wisely, and eat well.
Choosing foods which are “whole,” meaning closest to their natural state (like freshly picked fruits and vegetables) will ensure that you’re getting the most available enzymes, vitamins, and nutrients from your food. So treat yourself right today, eat healthy, and be hot!
❤ Mela, the Stoked Yogi
UP NEXT: Diet and nutrition are the building blocks of looking and feeling great. When combined with regular exercise, you have an unstoppable program! Coming soon, a post about exercise and beauty. How can yoga whittle your waistline? How can lifting weights remove the bat-wings on triceps, or the turkey gobble under the chin? You’ll have to come back to find out!
Stoked Yogi 