Set Higher Standards

Never Stop Learning

Ravi Raman — Sun, 28 Jun 2009 22:47:40 +0000

I sat in a few teacher training classes during a workshop held at my yoga studio this weekend. The training is geared for those who are not yet teaching but have the desire to do so.

Since I am already teaching I’ve had several folks ask me why I would sit on a training session that I’ve already done and progressed beyond. My response has simply been that even if the training is a repeat, I am bound to learn something new. It is like going out on your favorite hike for the fifth time or walking into your favorite restaurant for the second time in a week. Just because it isn’t new doesn’t mean your experience the same as it always has been.

There is always a new experience to be had and new lessons to be learned.

In this training, we spent time doing personal introductions and getting feedback on them. I realized how my body language and tone and filler words (and, but) were keeping me from connecting with people in a powerful way. I’ve done literally thousands of introductions at work, in social settings and to begin yoga classes, but never really thought about how important those first few words I say about myself can really shape others impressions of me. Boy am I glad decided to do this workshop again!

Barefoot Running – Vibram Five Fingers Are Worth It

Ravi Raman — Sun, 28 Jun 2009 01:06:48 +0000

I’ve been a runner for the past 15 years. Over this time I’ve suffered countless injuries. Training for marathons and Ironman Triathlons can be tough on your body!

Shin splints. Stress fractures. IT band issues. Knee issues. Plantar fascia issues. I’ve suffered through it all. I can run injury-free as long as keep my mileage fairly low, around 30 miles a week. If I get above 40-50 miles a week for a month or longer – I tend to develop issues. My easy response to this is just to keep my mileage low and cross-train heavily.

There must be a better way to stay healthy while training – without having to cut back on mileage.

Lately, there has been a lot of buzz about barefoot running. The benefits of ditching traditional shoes have been discussed in Men’s Health, bestselling books like “Born to Run” and by popular blogger Tim Ferriss. Running and walking barefoot is what we were built to do as human beings. Ditching heels and overly cushioned trainers are said to be a huge help in curing lower-leg and back injuries as well.

I always enjoyed running around in my yard barefoot when I was a kid, but hardly ever do so nowadays. I spend my work-days in an aweful pair of dress shoes, train in standard running shoes and only walk around barefoot in my home and during my yoga practice. It makes sense that spending more time barefoot is a good thing for lower leg and foot health, so lately I’ve made it a point of doing so as much as possible.

In fact, last month I ordered a pair of Vibram FiveFingers running shoes. They are basically a glorified sock with a 2mm tough rubber sole. Here is what Vibram says about their shoes:

The typical human foot is an anatomical marvel of evolution with 26 bones, 33 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.

That’s why we recommend wearing FiveFingers for exercise, play, and for fun. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.

What’s my verdict? I am now a total convert. The shoes feel incredible, and though I am still “breaking them in” and getting used to running with hardly any padding, I definitely feel better running in them.

I feel more connected with the ground when I run. There is less jarring in my joints since my stride is shortened and quickened. I feel more agile as I run. Running just feels more fun in these barefoot shoes. Just a few hundred yards in these and my stride began to compensate. I can no longer get away with pounding and heel-striking my way through a run. I have naturally shifted to a more mid to fore-foot strike. This results in far less stress on my joints and is overall a more efficient way to run.

I’ve worn the Vibram FiveFingers for about a half-dozen runs and a bunch of walks around town. Already my feet feel stronger. I’ve also worn them in the gym, and I feel much more in control and powerful when lifting – particularly squatting and lunging. I also think that running around in these shoes is helping my balance in yoga practice, so much of balance depends on foot, ankle and toe strength and control.

If you are a casual or serious runner, I highly recommend checking out these shoes. If you are lucky to live in a place where you run around grassy fields barefoot, that is ideal. Otherwise, the Vibram FiveFingers will keep your feet safe and give you all the benefits.

If you are planning to get a pair of these, here are a few things to keep in mind:

The sizing runs small, so you’ll probably need to get at least 1 size smaller than normal.

Fit for these shoes is super important. Try to go to a retail store that carries them to make sure you have a snug fit. The heel should feel snug. If you can’t find a local retailer with them, make sure they fit well before running in them – and be prepared to return them for the proper size if they don’t! I ordered mind through Vibram’s website, ran 100 yards on clean black pavement – realized I had the wrong size and sent them back for the correct size. They processed the return in about a week.

I like the Classic variety (open-top), but there are several other types. I haven’t run in the others, but I like the minimalist look of the classics.

Expect to get a lot of looks from people. These are great conversation starters! Really though, expect to stand out in a crowd for these. I have gotten plenty of looks from people trying to figure out what I was wearing, particularly in the gym! The black color is the most inconspicuous (the kind I have) if you don’t want to be the center of attention wherever you go.

When starting out, just plan on running a mile or so at a time. Give your feet some time to adjust gradually. Wear them for walks around town to break into them.

If you experience any rubbing on your Achilles (like I do) – put a small strip of medical tape on your tendon and you will be fine. I am hoping this friction will go away once the shoes have broken in more (or my skin toughens up).

Are you a barefoot runner? Do you run in the Vibram FiveFingers? How do they feel? Please post a comment and let me know what you think.

Just Do It

Ravi Raman — Sat, 27 Jun 2009 01:32:12 +0000

Just do it.

I really like that slogan. Say what you will about Nike….

When you are on the fence, non-committal, waffling and not sure if you should or shouldn’t do something, just committing and trying it out (in my own experience) is the best approach. Only by committing and just doing it will you ever figure out if it is the right thing to do. By just doing it you can discover your own talents and maybe even discover that whatever you are doing is just not the right thing for you to focus on at this moment. A little bit of action can make the next steps seem so much more clear.

Indecision paralyzes. Decision moves you forward.

Make your move. Just do it.

Difficult Conversations

Ravi Raman — Wed, 24 Jun 2009 05:06:00 +0000

I’ve had a few difficult conversations so far this week. These are the types of conversations that typically are avoided, but really have to happen. The types of discussions that can make even the most seasoned negotiator squirm.

They have to happen because if they don’t, the underlying problems don’t get resolved. They fester and grow and get worse until eventually you have to deal with the much larger and more difficult problem. Sometimes confronting people and saying what must be said is the only way to move a situation forward. This is what I realized and did a few times already this week.

It might be an issue with a team-mate or employee, a child, a spouse or a friend. Regardless of who it is, when faced with these uncomfortable conversations, it helps to do the following:

Don’t apologize for what you are saying or for confronting the person. If it isn’t your fault, you shouldn’t apologize. You need to be clear and confident with what you are doing and why before you confront the person.
While confronting the person, go out of your way to say as little as possible and listen as much as possible.
Once you say what must be said, do whatever you can to make the other person feel comfortable in the situation. This doesn’t mean taking them off the hook, it does mean not pushing too far or steam-rolling them. Everyone deserves respect and and a chance to be heard.
If at all possible, make a phone call or meet face to face when confronting someone. E-mail is aweful for this.

Have you had a difficult conversation recently? Any tips to share? Please leave a comment.

Deactivate Facebook and Twitter to Improve Your Focus

Before Defining Your Goals Define Your Fears

Ravi Raman — Mon, 15 Jun 2009 00:30:58 +0000

Tim Ferriss has a short 5-minute video from the Google I/O conference. He talks about first defining your fears as a means to overcome them. I agree that our worst fears never come to pass. They sure can hold us hostage and keep us from acting, but I have never been in a situation where they have actually occurred in my own life!

It is a worthwhile exercise to consider the worst-case scenario when confronted with a big decision. Write it down. Look at it. Laugh at the absurdity of the chance of it actually happening. Recognize that even if it did happen, that you would still be OK at some level (you would still have physical health, or emotional health or good friendships or peace of mind ….etc.). Then press on with newfound confidence that the worst isn’t really all that bad.

Stretch Yourself

Ravi Raman — Sun, 14 Jun 2009 03:20:11 +0000

I stretch everyday, in some way shape or form. I practice yoga or just do a few stretches to move my physical body and get the blood flowing. Stretching isn’t just about flexibility, it also makes you strong.

When you lengthen your muscles you increase the amount of blood that can flow through your tissues, which helps your cells cleanse and fill up with nutrients. The more nutrition you can provide your cells, the stronger and healthier you will become. So yes, stretching can and does make you stronger!

I also stretch myself in other ways every day. I stretch myself at work by taking on challenging projects. I also stretch myself at work and home to use my own creativity to solve hard problems. I stretch myself to motivate others and improve my own levels of health and wellness. I stretch myself to teach more uplifting yoga classes. I stretch myself to just blog more often .

How did you stretch yourself today? Before you answer…..get down on the floor, sit with your legs together and straight out in front of you and just fold forward in a relaxed forward bend. Don’t try to touch your toes, just fold over your legs and surrender to gravity and hold the pose for a few minutes. Releax your head down toward your legs too.

OK, once you get in the pose, now ask yourself the question…how did you stretch yourself today? If you don’t feel completely satisfied with your answer, what are you going to do differently tomorrow to give your self a more inspiring answer?

The Value of Friendship

Ravi Raman — Sun, 07 Jun 2009 06:27:28 +0000

I just got back from a special dinner with a few friends. It got me thinking about the value of friendship.

If there is one truth in this world, it is that we are not alone. In fact, no matter how much we might want to go our own way and do our own thing, we can’t really do anything worth doing without the support of others. The value of friendship is that it is through our friends that we are able to really create achieve things that are bigger than ourself.

Friends provide a sounding board for good ideas, and help you to see bad ideas for what they are. They provide a nurturing environment for the good within you, and help you to externalize those qualities in a way than help you serve the world in a bigger way. Friends aren’t afraid to call you out on the carpet when you aren’t being your true self, and they can help you to see the humor in situations that might otherwise seem incredibly serious.

Friendship is priceless. You can never understate the importance of a close circle of friends. Like anything worth having, there is some effort involved on your part to build and nurture this circle of friends. But rest assured, just like an oak tree stands tall and strong with little care once it grows from a seedling to a young tree, so to will friendships stand strong once they are cultivated. They are worth every minute of time, second of attention and ounce of energy you can give .

When You Have No Other Choice

Ravi Raman — Sat, 06 Jun 2009 07:37:47 +0000

When you have no other choice, you stop making excuses and start doing the things you know need to be done. When you close off all alternatives, it is much easier to commit and make progress.

Most business people I know love the fact that they are able to get so much work done while travelling on airplanes. At least on most flights, cell and e-mail access isn’t an option, so one is left with the only choices of reading the inflight magazine, reading a book, listening to music or actually getting work done. Goodbye internet, hello productivity.

Can you go internet free one day a week? Can you go e-mail free a couple times a week? Can you resolve not to answer your work calls after 5pm or before 9am? Can you commit to eating a leafy green salad with every meal? Can you not turn on your TV after 9pm? Can you stop reading so many blogs and focus more on writing more of your own

What can you do to recreate such situations (like the internet free flight!) in your everyday life – so that you don’t have to rely on your own willpower to achieve a positive result? For example, have organic produce delivered to your door every week so you feel compelled to eat healthy food – so it doesn’t spoil. Join a sports team that will make you feel guilty for not getting out and exercising. Do work in a location that doesn’t have internet access. Sell your TV (or loan it to a friend for a while). Disable your Facebook and Twitter accounts…etc.

Get creative and design a lifestyle that makes it easy for you to be more disciplined and smarter about how you live you life and spend your time.

No related posts.

The Problem With Success

Ravi Raman — Sat, 06 Jun 2009 05:21:35 +0000

The problem with success is that we can never have enough or be good enough. Each time we feel successful we just create another minimum bar that we have to cross to feel successful again. Win a baseball game and there is just another game yet to win. Win a business deal and you need to win not one, but two more deals to feel that much more successful. Win a running race and you need to win another, only faster, to feel more accomplished.Get a raise and you need to get another – bigger raise to even more successful.

The problem with success is that we make is so darn hard to feel successful. We create higher and higher hurdles to jump. At some point, it creates more pressure than it is worth. Progress is defined in terms of doing better than others or than how we have done in the past. It is time to throw out the comparisons.

Maybe now is the time to redefine what we mean by success. Instead of defining success by doing more, better, faster, stronger, smarter, longer, etc…how about defining success by simply having to inspire or contribute to others well-being in the process of doing whatever you are doing. How about defining success in terms of simply experiencing joy in the process of doing what you are doing. How about defining success in terms that are fulfilling and sustainable and achievable over the long term?

If you define the rules of your game of life properly, that is to say – in a way that you can actually feel success on a regular basis and feel good in the process, you are bound to experience happiness at a level and consistency that you have never before imagined.

Deactivate Facebook and Twitter to Improve Your Focus

Ravi Raman — Fri, 05 Jun 2009 05:47:27 +0000

Today I have deactivated my Facebook account, and will no longer be posting to my Twitter account. This is another 30-day challenge. I’m an avid social networker, but at the end of the day, I realize that much of the conversations that happen through these networks are not directly supporting my overall goals or well-being.

Participating in social networks is a fantastic thing, but you need to be incredibly disclipined and focused so that you do not begin to allow the network to swallow you whole. As your network builds, the more people will contact you, the bigger and busier your news “feed” will be and the higher the noise-to-signal ratio will become.

You run the risk of becoming a human spam filter just trying to parse through what is valueable vs nice-to-have vs absolute garbage. For me, with over 600 friends on facebook, the information tsunami was difficult to manage. I would check the site several times a day just to see if there was something of interest.

I would get people sending me notes and e-mails on Facebook totally out of the blue and often off-topic. I’d also have lots of “shallow” interactions with people and very few meaningful conversations. In the end, I am not that big on small talk. I would much rather have a few meaningful conversations with people than a hundred casual chats. People can easily contact me through my blog (or my e-mail, which is also posted on this blog).

Lastly, I also have found myself posting updates and photos just to see what other people think…that is to say, just to get a reaction. I don’t think this is healthy behavior or a good use of my time.

Therefore, for the next 30 days, I have deactivated my Facebook account and also will not be using Twitter at all. The only exception with Twitter is that when I post a blog, my site auto-updates to Twitter. I’ll let that continue, I just won’t check it! I am curious to see if I even miss not having this connection to my online network.

You Are The Answer

Ravi Raman — Mon, 01 Jun 2009 03:40:18 +0000

You have the answer. It is not in a book. It is not in a TV show. It is not in the DVD you just got through the mail from NetFlix. It is not in the lecture you are going to hear from your favorite teacher. It is not in the conversation you might be having with your friends at dinner tomorrow. It is not in the Wall Street Journal or The New Yorker. It is definitely not in this blog.

Whatever you are really seeking. Whatever you really need to know. Whatever you think you need to learn and understand by taking in outside information, it is all within you right now.

Deep down you have all the insights you need. The knower, the silent witness – is present in all of us. Our challenge is to quiet the thinking mind to the point where our deep-rooted and all-knowing self can really shine through. This is where meditation and the practice of present moment awareness can be such powerful tools.

Next time you have a big problem, something that has been puzzling you for a long time, something that causes you some level of anxiety or worry. Instead of trying to talk to people about it, read books to find the answer or turning to the Internet; try just quieting your mind.

Go for a walk. Sit in meditation. Go for a jog (no iPod please!). Take a relaxed bike ride. Do something to still your mind. Chances are you will either discover the answer, or realize that the problem isn’t even a problem to begin with and isn’t worth any further attention.

Either way, the solution is a process of discovery, not one of learning. Find the answer within yourself.

Raw Food Challenge – Completed After 30 Days!

Ravi Raman — Fri, 29 May 2009 05:49:48 +0000

(Breakfast! 1 Whole Organic Honeydew Melon)

I’ve reached the final point in my Raw Food 30 Day Challenge. It has been a great adventure. While I experienced some incredible increases in my overall health and wellness, I was also happy to break the 30-day streak with a dinner at a favorite vegan restaurant of mine with some friends last night!

In my previous updates, I wrote about the benefits I was experiencing through this way of eating. Those benefits continued, and if anything became even more pronounced throughout the last 10 days of the challenge. I feel incredibly light. I think clearly. My skin is clear and I really feel great overall.

In terms of body composition, here is where that ended up. Keep in mind that throughout this entire challenge I had no intention to lose weight. I am already fit and slim enough. I also made a point to eat a significant number of calories (mostly through fresh, organic, ripe fruits!). My goal was to try to keep my caloric intake similar to what my previous diet was (roughly 2300 calories per day). I think I struggled to do this for the first 10 days or so, but then got the routine down and was eating plenty.

While I lost over 6 pounds in my first week of the Raw Food Challenge (I wasn’t eating enough), my weight stabilized for a few weeks and then started to rise a bit in the final 10 days. Overall, my bodyfat change shows a 2% drop. Given that I was already very lean at 11% to start, this is a big deal. To put this into perspective, this 2% drop in bodyfat means that I lost about 20% of the total fat on my body in only 30 days!

(Ingredients for my 100% Raw Sundried-Tomato Pasta Sauce)

This is staggering. Aside from the numbers, it is blatantly obvious to me that my body is far healthier. I am slimmer in the right places, my flexibility is far better than before and my skin is so much clearer. I have even noticed small scars on my skin, from long ago, starting to heal.

Perhaps the biggest shift for me has been around food in general. This Raw Food Challenge really gave my body and a mind a reset in terms of what I consider to be real nourishing food. I am now accustomed to eating large meals of just fruit or greens. I don’t need lots of grains or breads or other proteins to feel like I’ve had a meal. I’ve moved away from cravings for fried or spicy foods and my taste buds have become so much more sensitive. I am just so much more aware of what I am putting into my body.

(100% Raw Kelp Noodles w/ Almond-Cilantro Pesto)

Another thing I’ve gained from this experiment is that I’ve started to care less about what other people think about what I do. I’m far more comfortable to just be the way I am, and serve as an example for others – as opposed to trying to fit in. I guess when you sit down at a lunch table with a half-dozen bananas, you learn to stop paying too much attention to what other people think about you, and just do what you have to do! After all, which is better – a few bananas or a Big Mac? Why then do people gawk at someone eating a bunch of bananas but think nothing of eating half a cow? You just gotta laugh!

So, with all these benefits – Why am I not going to continue the 100% Raw Food Diet? Well, first of all I am convinced that eating a large amount of water rich, fresh, ripe and organic fruits and veggies is the way to go. I will absolutely continue to eat a very high percentage of raw foods.

(More 100% Raw Kelp Noodles w/ Sesame-Pepper-Ginger-Turmeric Pesto)

However, I do also enjoy the social aspects that food has to offer. I enjoy the vegan meals that my family will make on occasion and I do enjoy the occasional cup of hot tea or a vegan donut every now and then! I don’t feel like foregoing those things.

I am also aware of the stress that comes with trying to be 100% anything. That takes a toll on the body just as much as a poor diet or lack of exercise does. I don’t want to fall into another trap of trying to be an absolutist. Going forward, I’m going to enjoy as much raw food as I can – probably 50% or so of my diet – focusing on fresh fruits and veggies (as opposed to high fat raw foods), and see where that takes me.

Who Will You Become?

Ravi Raman — Mon, 25 May 2009 23:32:07 +0000

Think about the five people you spend the most time with right now. That is what you will become. Your personal and professional achievements and attitudes will be shaped by these five people. Choose wisely.

If you spend your time hanging around people who have a poor work ethic, no goals and a “woe is me” attitude, that is what you will inherit. If you spend your days with people who make excuses why things aren’t going their way. Why luck never shines on them. Why life is so hard. Why success is so fleeting and had to grasp. That is what will come your way.

On the flip side, if you spend your time with people who have a positive outlook, work hard and carry a mind-set that their future is the result of their actions and intentions; that is what you will inherit. You will see that excuses are the easy way out and stop making then. You will see that luck frequents the prepared not the lucky. You will find that even in hardship there is beauty and learning to be had. You will see that success shines on everyone, you just have to be still enough to notice. You will find all this and more coming your way.

Friends are hard to find. Good friends even harder. Think about who you spend your time with. Are their attitudes and intentions in line with how you want to live your life? If not, you owe it to yourself to keep looking.

When You Have No Other Choice

Raw Food Challenge – Day 20 Update

Ravi Raman — Sun, 17 May 2009 02:41:10 +0000

Wow, time really does fly by! It seems like just a few days ago I was contemplating this little experiment. It really has not been anywhere near as challenging as I thought it would be. My food cravings for cooked foods have diminished even more as I’ve gotten smarter about eating more total calories and also eating the right types of foods.

Over the past week, I’ve started to experiment with some new foods and recipes, and have started to cultivate a keen taste for my morning fruit smoothies and evening veggie soups (un – cooked of course)! I actually look forward to these!

In my last update, after 11 days on the 100% raw food diet, I lost a bit of weight – quite a bit actually. Despite going out of my way to keep my caloric intake even, I lost 6 pounds in the first 11 days, almost all of that coming off in the first week alone. Luckily, the weight loss has stopped, and actually started to reverse itself a bit. This is good since I am already lean and not looking to lose much total body-weight overall.

Some highlights I’ve experienced since my check-in on Day 11:

This morning I weighed in at 1375lbs and 12% bodyfat, which is a gain of 1.5lbs over the past 10 days. The bodyfat % varies a bit due to hydration levels, so I assume that is pretty constant – which is great!
I find it a lot easier to eat large quantities of veggies, fruits and salads. Either my brain has come to recognize that meals can consist of only veggies or fruits, my stomach has become more elastic – or both!
My skin continues to be far clearer than normal.
My overall flexibility levels are far better than on my vegan diet. I have not practiced yoga nearly as much as normal in the past week, but I still feel very limber.
My energy levels are quite high overall – no “crashes” in the afternoon at work or in the evenings after eating. I feel quite light and energetic all the time.
I have lost any desire whatesoever for coffee or caffeinated products.
I sleep very well, and wake up feeling refreshed. This hasn’t changed.
I am getting much better vascularity over my body – I can see veins that I never knew I had! No – I won’t be entering a bodybuilding competition any time soon.
I am realizing that it is totally possible to be a junk food raw vegan! How? Well – let’s just say I’ve discovered the world of gourmet raw food. We have a few great raw cafes around here, and the food is amazing (and far better for you than most cooked food meals) but eating heavy meals with lots of nuts, seeds and sprouted grains, oils and rich raw desserts will leave you feeling lethargic and heavy. There are also things like raw flax crackers, raw breadsticks (made from seeds) and of course…raw almond and coconut butter! Overeating these foods could spell disaster, so I am keeping myself from over-indulging on these things.

What have I been eating?

I am still eating fruit smoothies in the morning and veggie soups in the evening. This hasn’t changed. I’ve been branching out and eating other fruits like honeydews, watermelon, strawberries as well since they are in season. I also buy papayas every now and then. However, I’ve been cutting back on the raw cacao consumption a bit. I like the stuff, but notice that overdoing it will give me a mild headache.

Here are a few random food pics:

(Romaine lettuce, tomato, sprouts and a home-made avocado and pineeapple dressing!)

(Papaya is great for breakfast! I’ll eat a large one before work.)

(Who says you need Gatorade? Watermelon is the among the world’s best post-workout foods. I ate this small watermelon after cycling 30 miles in the sunny Seattle roads around Lake Washington!)

Raw Food Challenge – Day 11 Update

Ravi Raman — Sun, 10 May 2009 00:09:52 +0000

Today is Day 11 of my Raw Food 30 Day Challenge. I really didn’t expect it to be this easy. I feel absolutely fantastic and have absolutely no detox symptoms to speak of. In fact, this transition from my vegan diet to a 100% raw food diet is easier than my transition from lacto-ovo vegetarian to vegan.

I think difference is that I am both far more educated and also have connected into a support system of people that I have learned a ton from – from various raw food online forums like Give It To Me Raw and 30 Bananas A Day, and through a few friends (like Darrick) who have been walking down this path for a while. I’ve also been reading a ton of books and online resources (including Dr. Doug Graham’s 80-10-10 and David Wolfe’s Sunfood Diet).

When making any life shift, it helps not to go it alone!

What has shifted for me in the past 11 days? A lot! Here is a run down on what I am currently experiencing.

I weight myself at the same time every day. I started this experiment at 142.0 lbs and 12% bodyfat. This morning, after 11 days I weighed 136.5 lbs and 11% bodyfat. So I have lost almost 6 pounds in 11 days. In fact, I lost the entire weight in the first 6 days, since then my weight has stabalized. I am not trying to lose weight, but it is happening.
My strength levels feel the same on an absolute sense, but I feel a lot stronger relative to my own body weight. This becomes obvious to me during my yoga practice.
My cravings for coffee, hot teas or any other cooked food has diminished. At some points I do crave some crunchy snacks or vegan pizza/pastas, but these pass by quickly and are no more pronounced than when I was eating my standard vegan diet.
I think far more clearly! Really it is hard to explain, but I can think a lot better and focus on a single topic without distraction even easier than before.
I am less attached to others people’s comment and feedback: be it praise or criticism.
My yoga practice feels incredible, my flexibility is improving on an almost daily basis. In fact, certain parts of my body (like my hamstrings) that have been tight for a decade (despite 8 years of yoga practice) are starting to loosen up in pretty deep ways.
Perhaps most noticeably, my skin is super clear. My face especially, no blemishes at all. The rest of my body also looks far more clear. Even my hair seems to be thicker and my nails are stronger.
I do not smell! At all…in fact, even before on my vegan diet, I never had any issues with body odor. However, now on a 100% raw food diet, I have no odor whatsoever. I don’t wear deodorant (actually haven’t for the past year or so) and have no need to! If you don’t like the way you smell – change your diet!
I sleep incredibly well. I’ve still been sleeping the same amount, though I do notice that I can wake up earlier if I need to (to teach a yoga class for example) and feel wide awake. No groggy feeling in the morning.

So what does my diet consist of? Keep in mind that I both have a very active lifestyle (I teach and practice yoga every day) and also a very busy lifestyle (I have a career in high technology/software). So my diet focuses on getting enough total calories while also fitting into my work and yoga schedule. Here is what I do on a typical day. It goes without saying that everything is always organic!

Breakfast: almost always my breakfast is a large fruit smoothie. Typically this would include 2-4 large bananas with some maca root powder, hemp seed protein and perhaps some cacao powder. Sometimes I will just stick with the fruits (usually bananas) and sometimes add some greens in (like kale).

Snacks: I’ll usually eat 2-4 pieces of fruit during the day, usually a couple things in mid-morning and a few more in the afternoon. On a weekend, I will eat even more. For example, below are 4 navels I ate before a two hour walk this afternoon.

Lunch: A large bowl of field greens – a really massive bowl! This could be equal to half a large head of romaine; an avocado, a carrot and some nuts or seed either in raw form or in a raw food seed bar. I have a bag of goji berries and cacao seed next to my desk at work. I’ll usually have a small handful of goji and about 10-15 cacao seed during the day.

Dinner: I’ll usually make a large vegetable soup smoothie, and eat this with some flax crackers or some other raw food cracker made from seeds. For my veggie soup, I’ll really throw the kitchen sink in the Vita-Mix! This includes typically a hot pepper, some green onions, broccoli, carrot, ginger and some avocado. Blended together it makes the most incredible creamy veggie soup ever! Just add some chunky salsa for some texture. In addition, I might eat some other fruits or greens (I love eating bok choy) later in the evening if I am still hungry.

In total, I shoot for 2500 calories per day. At first I was struggling to get enough, but now I am pretty happy with my overall caloric intake. I am never hungry!

I’ll post another update next week. In the meantime, if you have any tips for recipes I should try. Please let me know in the comments!

Raw Food 30-Day Challenge

Ravi Raman — Wed, 29 Apr 2009 04:17:55 +0000

Starting tomorrow morning I will be embarking on a 30-Day Raw Food Challenge. I’ve done the raw food thing before, most recently as part of a 3-day fruit feast and also for a few months last year as well.

The issue is, last year I wasn’t 100% raw, I did cooked food meals now and then – usually at dinner time. I also wasn’t nearly as educated in terms of what to eat, and such ended up not eating enough calories or nutrient dense superfoods (like goji berries, cacao, maca root, acai, etc.).

This time I am more educated, more motivated and have experience at my side from past successful and not-so-successful experiments with my diet.

I’ll also note a few of the reasons why I am doing this challenge. At the end of the day, I am a big believer that the motivations for doing something are the true driving force for any positive and lasting change.

So why am I doing this 30-day Raw Food Challenge?

There are numerous studies and articles that point to raw or mostly raw food diets as a key factor in positively impacting overall human health and longevity.
I personally know several raw foodists that are not only surviving, but thriving on a raw food diet.
During my last raw food experiment, while I had some breakthrough and positive experiences – right now I am much more well-informed and better prepared to not fall into some of the traps/issues I ran into last time.
Primarily raw and water-rich foods are important factors in helping the body naturally cleanse and detoxify.
My diet right now features a high percentage of raw foods – about 30-50% on most days. Moving to 100% will be a big challenge but is doable – and will help me dislodge some unhealthy eating habits that I have developed lately (eating too late, eating fried foods, eating too large meals, etc.).
During past experiences with fasting or eating raw foods, I experienced a profound heightened sense of mental performance and a deeper ability to meditate and connect to the present moment. I am interested to see how the 30-Day Raw Food Challenge impacts my meditation practice.
I am curious to see how my yoga practice is impacted through a Raw Food diet. In past experiences, I’ve noticed increased flexibility and a higher strength-to-weight ratio when eating a raw or mostly raw diet.

For reference, my current body weight is 142.0lbs and body fat is 11% (as measured by a Tanita-brand body fat measurement scale). I’ll be tracking this throughout the challenge.

So there it is. The journey starts tomorrow. If you have walked down this path before and have any tips, please do share in the comments! If you are willing to take this journey with me (even for a few days, a week or the full month) – that would be cool as well!

5 Tips For More Energy

Ravi Raman — Wed, 22 Apr 2009 03:27:34 +0000

People ask me all the time about what I eat (since I am Vegan) and what kind of smoothies I drink and why. Most people ask me these questions because they want to loose a few pounds or gain some strength, but in almost all cases I think the real motivation for the question is something deeper.

People are really looking to have more energy to live their lives. I’m not just talking about being able to keep your eyes open during a boring meeting at work. I’m talking about having the energy to perform at a high level both in mental pursuits (working on a hard problem at work or in school) and physical pursuits (like a power yoga class!).

I thought it would be good to share my top 5 tips for energizing your life. These are things that I do on a regular basis – and they work. I think experience is the best teacher – and I have learned well

Avoid Caffeine. I know I know – sacrilege! Despite the supposed health benefits of drinking coffee (and even tea), the reality is that when you borrow energy you need to pay it back. This might not be what you want to hear, but it is the truth. If you are serious about energizing your body – cut the caffeine.
Hydrate. Your body is 75% water. Your body also has 2-3x as much lymph fluid in your body as it does blood. Lymph is the watery substance in between your cells that allows nutrients to flow in and toxins to flow out of your cells. Staying well-hydrated is critical to proper energy transfer into and out of the cells. A great way to stay hydrate is not just to drink water, but to avoid dehydrating your body with caffeine, refined sugars and other highly processed (and dehydrated) foods.
Eat Nutrient Dense Foods. I’ve written a great post about this. In summary, you should focus on eating plenty of fresh fruits and green/bright colored veggies that have high water content and high nutrient contents on a per-calorie basis. Did you know that brocolli has more protein than steak on a per-calorie basis? The truth is sometimes surprising but it is the truth nonetheless.
Eliminate Refined Sugars. If it says “cane sugar,” “brown rice syrup,” “corn syrup,” or any other kind of processed sugar on the package, don’t eat it. This includes most energy bars! Your body will just experience a sugar rush and crash cycle when you consume these things. Instead, eat fresh fruits. The sugar in the fruits is processed differently by the body and they won’t cause the same spike in blood sugar. You’ll also help your body to stay hydrated.
Breath Properly! This is perhaps the single most effective thing you can do. I wrote a long post about the importance of proper breath work. If you are at all committed to having more energy in your days – you should read this post. Essentially, cultivate a practice of consistent and deep nasal breathing – especially under times of stress and while sleeping. It may take some practice but the benefits are well worth it.

Have any other tips to share? Please let me know in the comments!

Alkaline Diet Tips – Interview With Wellness Expert Ross Bridgeford

Ravi Raman — Mon, 20 Apr 2009 03:39:19 +0000

You are what you eat.

This statement is so simple but true. I’ve written at length about the importance of eating a wholesome diet full of fresh and organic plant-based food. I’ve also written a bit about the power of an alkaline diet – a way of eating that focuses on supplying the proper nutrients to the body so it can naturally cleanse and provide you with sustainable power.

I’m really happy about today’s post, featuring an interview I recently finished with Ross Bridgeford – Co-Founder of Energise for Life, Europe’s #1 alkaline diet and nutrition store (check out his Energise Blog for more great tips!). Ross has been living the alkaline lifestyle for a while, and has a ton of great insights on how to live a healthier and more energized life.

I think you’ll find this interview incredibly informative. Enjoy!

Ross and Callum (Left to Right) – founders of Energiseforlife.com

–

Hi Ross, thanks so much for taking the time to do this interview. I’ve been checking out your blog and website for a while now. When did you first start to develop an interest in energizing and healthy foods and proper nutrition?

I probably first had an interest when I was about 14 and I became vegetarian after reading an essay by Moby. It changed my way of thinking about meat and food in general and from that day onwards I’ve not eaten meat. It helped that my Dad has always grown his own vegetables so I’ve grown up absolutely loving fresh foods. Cutting out meat wasn’t a big deal at all because I just loved vegetables!

But I still wasn’t really healthy, and my real interest in energizing and being healthy came from day four at UPW London in 2003. [Ravi: note - UPW stands for Unleash the Power Within, and is a personal growth program led by Tony Robbins] I had set so many goals and thought that if I’m going to achieve all of this I’m going to need some energy!

The concept of alkalizing just made so much sense right away and so I spent the next year learning and then launched energiseforlife.com in 2004. Since then reading and learning about health, nutrition and fitness has been a healthy addiction

Who are your mentors? Who do you look up to and learn from?

I have a few. Tony Robbins is always someone who I draw inspiration from, learn from and I am enjoying his tweets immensely!

Dr Young is an inspiration in terms of his work and research into the alkaline lifestyle and his commitment and energy towards spreading this knowledge as far and wide as possible. His work ethic is truly admirable. He is also a very kind and funny guy.

There are heaps of other bloggers who I respect: Rand Fishkin of seomoz has built something spectacular from being a really nice guy, a strong personality and through constant, dedicated application. I think a lot of people relate to him and respect him because he is always humble. Steve Pavlina because his work ethic and drive are incredible. Darren Rowse of problogger because he is just so smart and Seth Godin for being able to blog absolute genius in less than 200 words every day. He is so prolific, I’m still not sure how he does it. Oh and Tim Ferris because reading his book took the life I was trying to create forward about 10 years in 2 weeks.

I think my mentors are all honest, driven and able to communicate in a way that makes you want to get out of your seat and DO SOMETHING NOW!

What’s the story behind your website Energiseforlife.com?

Well, after that UPW in 2003, Callum (my brother) and I really wanted to apply all of this info we had learned. We wanted the energy of Tony Robbins! But we found pretty quickly that not only was there very little info on the web at that time, but every site said something different and nobody seemed to say anything useful!.

Alongside this, buying the products such as sprouters and juicers and the supplements was impossible! You had to order greens from America, sprouters from Europe, pH drops from Canada and other bits from Australia. All of of these sites were really badly designed too which didn’t give you much confidence that your products would ever turn up!

I was previously a marketing consultant to start-up businesses and Callum was an IT guru for Accenture, so we figured we could do a better job and both set about creating energiseforlife.com. We just wanted to make it really easy for people to a) learn all about alkalizing and b) get hold of everything they needed to make it happen.

Five or so years later here we are…!

What exactly is an alkaline diet?

The alkaline diet can be explained really simply, or really scientifically – so I’ll go for the simple version. When you are living an alkaline lifestyle you are aiming to consume 70-80% foods & drinks which have an alkalising effect on the body. These foods include vegetables, good fats, low sugar fruits, salads, nuts, seeds, fatty fish, water, herbal teas etc. while acidic foods include meats, dairy, sweets, sugar, fizzy drinks, alcohol etc.

To put it most simply you eat the foods you know are good for you and avoid the ones you know are bad. There are only a few gray areas, so it really is that simple. I’ve read so many different explanations of that and most people really overcook the explanation.

It makes sense doesn’t it? It just makes sense to focus 70-80% of your diet around healthy, fresh, raw, vibrant foods rather than unhealthy fats, processed, sugary, refined foods.

And if you are into the science of it, here is the philosophy behind it all:

Your body HAS to keep the pH of your blood, cells and other fluids at just slightly alkaline (pH 7.365) and it will do ANYTHING it has to in order to maintain this pH balance. To do this, your body calls upon its store of alkaline buffers, which it draws upon to neutralize the acids we ingest or create through bodily processes. This store of buffers is very easily depleted because most of us eat and drink such strong acids. To put this in context, the pH scale is logarithmic – so pH 6 is 10x more acidic than pH 7, meaning pH 5 is 100x times more acidic than pH 7 and pH 4 is 1000x more acidic. Coke has a pH of between 2 and 3. So you can see how a diet filled with meats, dairy, fizzy drinks, alcohol etc would quickly deplete these buffers.

And when we deplete these buffers and still ingest more acids…what happens? The body is forced into drawing upon the alkaline minerals it has to buffer which causes havoc in the body – for instance, if the body is constantly drawing calcium to neutralize the acids we consume then the symptoms of osteoporosis emerge (hence the recent research articles linking cola consumption with osteoporosis).

This is just one example. Another outcome is that the body also hangs onto excess fat to protect our body/organs from the damage caused in an acidic state. Another outcome is that we ingest high levels of sugar, the sugar ferments in the blood, creating more acids, which creates acid wastes, which feeds the sugar which has fermented into bacteria, yeast, fungus which create more acid wastes etc and a vicious cycle of acid creation further depletes the alkaline buffers resulting in skin conditions, yeast infections, mood and emotional problems, diabetes and a whole heap of other symptoms.

By eating 70-80% alkaline foods we not only take this stress away from the body, but we also flood our body with vitamins, fiber, minerals, nutrients, good fats, proteins, antioxidants etc. which build the blood, cleanse our system and ultimately make us feel great.

Still, the simple explanation is the one I prefer – eat lots of great, fresh foods and treat treats as a treat.

What are the benefits of an alkaline diet?

Where to start! Personally I have experienced more energy than ever before, I never get ill any more (I used to get coughs, colds, flu every 6-8 weeks), clear skin (I used to have pretty terrible acne), perfect weight (I always struggled with being underweight), I need less sleep, I don’t get afternoon fatigue anymore, my thoughts are clearer and I get MUCH better results from the gym, both in terms of weights and running.

This is a good time for you to ask too because I launched an online Alkaline Diet course in December so I have had plenty of people emailing me their results lately! Some highlights include:

a lady who was housebound with Fibromyalgia for 3 years is now active, exercising and feeling great
people are losing serious amounts of fat after many years of trying
libido increases!
people with years of Irritable Bowel Syndrome (IBS) and other digestive problems are saying they are completely back to normal
eczema and other dermatological problems are clearing up
people are reporting having heaps more energy

These emails are so motivating to me and make me pretty proud that I did a good job with my designing the alkaline diet course!

How has adopting this way of being impacted your life?

Apart from the benefits listed above to my health, this has impacted me in so many ways. With the extra energy I have these days I simply get so much more done – work wise and fun wise! I am achieving so many personal, professional and fun goals – it is just fantastic. There is no way I could have ever been so productive before! And you know how success breeds success, so feeling so fantastic physically makes it easier and more fun to achieve my goals which makes me feel great emotionally and it all snowballs.

And when you’re in such a great state of mind it draws more into your life and you put more energy and more positivity out there – which can only be a good thing!

What are a few simple things that anyone can do to alkalize their body?

Heh – the question I get asked more than any other! My advice is always to try and start with the few core, big areas you can apply right now and which will make the biggest impact on your health, life and energy:

water: aim for 3-4 litres of good quality, clean water every day
fats: learn about good fats! They are so important! Consume 3 tablespoons of omega 3 each day (read here for more info)
exercise: if you exercise aerobically for 30+ minutes 3 times per week you will seriously notice the difference!
greens: try to eat a salad, even a small one with lunch and dinner each day and make one meal per day 80% raw, fresh vegetables
one vice: try to pick the once vice that once eliminated would make the biggest difference to your life. Then set a 3 week plan to cut it out!

If you do these then I PROMISE you’ll feel amazing!

What are your favorite books right now relating to health and vitality?

If anyone is serious about increasing their health and vitality then I have to recommend my online Alkaline Lifestyle Course. I’m so proud of it! But second top of my list for anyone who wants to learn more about health is always The pH Miracle by Dr Robert Young.

More recently I’ve enjoyed The China Study by Colin Campbell – very eye opening and Tom Venuto’s new book/ebook – The Body Fat Solution which is a good build upon his first book Burn the Fat, Feed the Muscle.

With all health books I think there is something to learn, even if you don’t agree 100% with everything said. It’s good to always keep an open mind!

What is your typical daily diet like?
I try to keep it quite relaxed. In the beginning I had to be incredibly organized to make sure I always had the right foods, but now I am in good habits so I know that if I have a core of 10-12 ingredients in I can make it a good healthy day! When I first started I found it very useful to plan out my meals for the next three days, breakfast, lunch and dinner and then buy the ingredients specific to those meals. If I didn’t do that I would always find myself with an empty fridge – and that is when most people slip up.

Anyway, so an average day would be something like:

Breakfast: green vegetable juice or smoothie (like your green ones!). For the juice I’ll happily just juice whatever is in the fridge, but it is usually a core of spinach, cucumber, celery and lettuce. Additional bits and pieces might be capsicum, green beans, kale, broccoli, carrot, tomato etc.

For smoothies, I usually have a base of avocado (makes it lovely and creamy), cucumber, spinach and then add whatever else I fancy, with a little bit of veggie stock.

A couple of times a week if I am in a hurry I might have oats cooked in water and soy milk, with LSA, wheatgerm and maybe a banana thrown in. Or a wheat/gluten free muesli with almonds, seeds etc.

These breakfast foods keep me going til lunch with a few snacks thrown in.

For snacks I will usually have nuts, seeds etc if I am just peckish. If I get more hungry I might have some sprouted bread with avocado, tomato & olive oil, or a wrap or something like that.

Lunch: often either veggie wraps and/or a big salad. If I have cooked a big healthy meal the night before I’ll have leftovers from that too.

Dinner: there are all manner of lovely alkaline dinners to be had! Check out some of the recipes on my blog. I’ve developed alkaline green curry, alkaline lasagnas and all manner of stir-fry’s. I’ll also happily have a big bowl of soup, heaps of veggies with olive oil and lemon squeezed over, giant salads etc or a combo of all three. Dinner is so easy to have healthy, 60% or more raw and still be delicious.

If I’m cooking for others I’ll often do fish too (still quite alkaline and better for non-veg, non-alkaline girlfriend/guests etc). My favorite to do for them is either steamed salmon in a lemon and dill or to stir-fry prawns in coconut oil and cover with a chili-lime dressing. I just substitute in organic tofu for me!

Drinks: I’m always sipping green drinks and green juices (like these) or warm water with lemon squeezed in. Oh, or herbal tea. It’s easy to stay hydrated!

What is your favorite recipe for an alkaline lunch or dinner?

Me and my girlfriend recently made up/stumbled upon two crackers – a Creamy Zucchini Pasta sauce that we have with spelt pasta and Tom Yum Soup. My staple lunch is to simply have brown rice with sliced tomato, avocado, spinach and lightly steamed broccoli with lemon and olive oil over the top. Always a winner – the textures are so awesome together and it is really filling!

Any other final tips or recommendations for someone looking to improve the quality of their health and daily energy levels?

There is nothing more effective for increasing your daily energy levels than drinking 3-4 liters of good quality, clean water each day. Even if this sounds like a lot, build up to it and try it and you’ll be amazed at how you ever got by being so dehydrated!

–

Thanks a lot Ross! I’m gonna try out some of those recipes for sure! For those of you interested in learning more about how to alkalize your body, please check our Ross’s blog and the Energise for Life supersite!

How To Save Money on Taxes

Ravi Raman — Tue, 14 Apr 2009 04:36:41 +0000

The deadline is quickly approaching for those of us in the United States. In preparing my taxes this year, I realized a curious little truth. There are two sets of tax rules in this country. One for the educated and another totally different set for the uneducated.

This has nothing to do with one’s actual level of schooling. It has everything to do with one’s actual understanding of the tax codes themselves. They are arcane at times, stupefying at others, but those who take the time to understand them stand to make a solid bounty every year.

This is not about trying to get out of paying one’s dues and evading fees. It is simply about being smart and not overpaying where you don’t need to.

Let me give you a personal example. I am happily employed with a great career as a Product Planning Manager at a large software company. As part of this job I incur a large tax burden – as would anyone in a professional career. I made donations to charity and have a few deductions – but nothing too extreme. However, I also pursue a passion outside of my day-job, in the form of yoga. Last year I took the step forward and actually started teaching.

As part of my journey to start teaching yoga, I applies for a business license (very easy to do) and this year I filed my taxes not only for my day-job, but also for my yoga business.

Since I am now in the business of yoga, that opens a number of doors in terms of tax savings. I am able to write-off all the yoga trainings I attend (many thousands of dollars worth in the past year), my yoga clothing, travel and meals related to my training and other books and supplies for this business. I can even write-off auto mileage incurred while traveling to teach or attend workshops and classes.

The simple fact that I took the step forward and turned what was a serious hobby into a real business with the intent to make a profit (I do get paid for teaching!) opened the doors to a huge bounty of write-offs – saving me many thousands of dollars in taxes.

You might be thinking that I probably didn’t enough from teaching yoga to exceed all those expenses. Here is where it gets interesting. You see, even though my expenses were far more than what I made as a yoga teacher this year, I am able to write off those expenses from the income from my day job! This is a really big deal – and something I would guess that most of the American public is completely unaware of.

The same could hold true if you choose to become a “professional” blogger, writer, teacher, fitness instructor, etc…..with a business license and an intent to earn a profit – you open the door to a host of tax savings by offsetting income you make through another career.

If you haven’t taken the time to study the tax code – it is well worth it: www.irs.gov.

Kale Apple Smoothie

Ravi Raman — Mon, 13 Apr 2009 01:11:05 +0000

This is a great detoxifying drink. The apple takes a bit of the bitter edge off of the Kale, without making it too sweet. It is failry thin and easy to drink down.

Recipe = 5-7 large leaves of organic Kale (with center stem removed) + 1 small organic red delicious apple + 16 ounces water + Vita-Mix! Blend on high for 30 seconds.This makes 3 tall glasses. Total calories <100.

The mixture separates pretty quickly. So drink one glass and then turn on the Vita-Mix blender (low speed) for a few seconds before pouring your next glass.