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DAY 1: A Shamanic Meditative Journey; DAY 2: : Sufi Breath: An Ancient Transcendental Breathwork

Mind Your Body Oasis is excited to announce that we have a special guest coming to our Center to host a powerful 2 Day Transformational Shamanic Workshop. You have the option to come to one or both days and we are pleased to be offering our guests a reduced donation for joining us for the complete workshop.

Omar Ahmadzai is a Mystic and Ayahuasquero who like many of us has spent a lifetime searching for the deeper meaning of existence. He is the Director of Speakers at the Universal TheoGnostic Society, an International Non-Pro t Civil Society, and the Director of The Shamanic Healing Center located in Portalon, Costa Rica. He resides in Miami Beach FL and at our Center in Costa Rica.
He travels the world speaking on behalf of Humanity, Spirituality, and Ancient Mysticism including Shamanic “Tools of Divination” that include ancient meditation techniques and plant- based medicines that have been used by the Mystics and Sages of all ages.

Omar’s book, “Journey In Spirit: The Art of Awakening” is being released in the summer of 2016.

Day 1 – A Shamanic Meditative Journey
Drawing from various ancient traditions of mysticism, this guided meditation will bring you into a timeless journey in spirit through vibration and sacred breath.
As spiritual beings our universal language is Vibration, and this form of communication cannot be taught it can only be experienced. Vibration is beyond time and space and within our Innerverse is alchemically opened; we enter into new familiar understanding of that which has always existed.
This Shamanic Meditation will bring many ancient vibrations together with the use of Shamanic Tools such as crystal bowls, Native American Flutes, the Chakapa from the Rainforests of Peru, to sacred drums from the Middle East in a precise symbiotic.
Sacred breath is used symbiotically with rhythmic beats and mantra creating a focused transcendental state of exploration within the deepest dimensions of your Inner Verse.
Through the creation of these vibrations our ancient memory is awakened, our connection to our cosmic ancestry is understood, and karma is shaken and then removed, providing the space for new beginnings.
Coming out of our Shamanic Journey all are open to share from their personal experience and an open format Q&A is held to reflect and expand on all subjections pertaining to Spirituality and the process of Awakening.


Day 2: Sufi Breath: An Ancient Transcendental Breathwork
Our breath is our Essence; it is our connection to the divine within. With proper cultivation, our breath transforms into a river of consciousness, flowing through us, activating our chakras and delving us deeper into a higher state of existence. On this day we will build off of the work from the previous day and dive deeper into this vibrational experience with the addition of longer Holotropic Breathwork and deeper patterns of sound created by various ancient shamanic tools such as the rattles and Chakapa from the rainforests of Peru to the flutes and hand drums of the Native Americans and many others.
Coming out of our Transcendental Journey all are open to share from their personal experience and an open format Q&A is held to reflect and expand on all subjections pertaining to Spirituality and the process of Awakening.

Day 1


Day 1: 7pm-9:30pm
Introduction Into Shamanic Meditation (30 mins)
Shamanic Meditation (1hr)
Limpia (Shamanic Energy Bath/Cleanse) (30 mins)
Q&A: 1 hour

Day 2 (2-3 hrs), Saturday Start 11am-?
Event includes:
Introduction to Sufi Breath and Mysticism (30 mins)
Sufi Breath: A Holotropic Breathwork (1-1.5hr)
Limpia (Shamanic Energy Bath/Cleanse) (30 Mins)
Open Floor Q&A: (1 hr +)

Listen to Omar playing flute at a workshop:

$55 each workshop ($90 for both) paid via PayPal or venmo to


July 16th, 2016|Uncategorized|

Back Up at the Crack of Dawn Growing Good Food by Dawn Olson

IT’S ALIVE!!  No, not Frankenstein silly, the soil.  Let’s learn about the wonderful underworld of this planet’s greatest resource (beside women).  Topsoil, dirt, loam, ground, and Earth (Wind and Fire, I couldn’t resist) are the medians in which plants live and thrive.  It’s in this deep dark space where lurking just below the earth’s surface we discover the secrets of growing good food.  Besides the usual worms, bugs, insects, and bees, (yes, bees live underground, we’ll explore them later), living soil contains microorganisms.  Translation—teeny tiny creatures that live on other living or decomposing matter.  Important point of order here, even dead matter supports life.  So let’s get this straight, soil is alive for plant growth and when it’s rotting, how can that be?  Read on Alice!

Fungi called mycorrhizae (my-cor-rhi-zee) or (my crow rises) and plants enter into a “friends with benefits” relationship.  Plants agreed to let these fungi hang-out on its roots, the fungi agreed to act as hair extensions, improving roots’ reach 100-fold.  If your mind is not blow yet, check this out.  These filaments called fungus roots actually help plants communicate with one another faster than twitter.



SAY WHAT!!  Plants talk?  That’s like asking if women gossip…we deny it, but you know we do.  Alright, before I go all Avatar on you, plants actually release chemicals when they are under stress (can you say, “B.O.”).  Then these chemicals get detected by other plants and this warning allows them to put up defensive shields for incoming diseases and pests alike.  Why is this important you ask…because, if given a chance most plants (like women) are designed to fend for themselves.  They do not need our chemicals to live and thrive.  If you want to grow good food, most of your effort should be in the building of healthy soil.


Like the Fifty Shades trilogy, healthy soil is comprised of three things:  air, organic matter, and rock minerals.  Plants need air because roots actually breathe, hence why plants die when overwatered, they basically drown.  First safety tip, overwatering is bad.  The ground goes anaerobic, (no oxygen), roots rot then die, followed closely by the plant.  I digress.  Back to the trilogy of soil, since you can’t buy bag-o-air, how does one put air into the soil?  Why, you just work the soil with lots of organic matter and rock minerals.  See how easy this is?  Pssst, that’s how Mother Nature does it.  Through erosion, rocks get ground down to minerals and debris decomposes into organic matter.  Then, ta-da dark, rich soil forms in which new flora and fauna spring forth.  There you have it, the circle of life!

Well, we are not getting any younger here so we can’t wait for rocks and debris to decompose. fungi2

I get that, so you can either make or buy compost, there is your bag-o-organic matter.  And you can also buy bag-o-minerals such as lava or green sand.  Now, these two get mixed into the existing soil and it will not only aerate the soil, but jump start the “friends with benefits,” arrangement.  However, always a however, if using store bought compost, it is probably sterile, so you’ll need something to stimulate and excite the fungi, they are easily excited.  Like most kids today, fungi and bacteria love sugar.  They feed on the kind of sugar found in dry molasses or diluted liquid molasses, yes like the one that goes in pecan pie.  Iver makes the best pecan pie, yum…I digress, again.

Here is an award-winning, life-giving, good-food grow’n recipe for luscious (like that word) soil:

Open a bottle of wine and let it breathe.

For every 100 sq. feet (10’x10’) of existing soil add:

5 cups of mineral rock

5 bags of compost

Get your man or some young kid to mix and stir, a lot.  Yes, he can fire up the tiller and go like crazy, but only do this once when you first start a garden.  Otherwise, you will pulverize all those micros that you have worked so hard to establish.  Then pour yourself a nice tall glass of wine, swirl gently as you water the mixture thoroughly.  With a garden hose in one hand and your drink in the other, strike a pose and toast the brilliance of Mother Nature and yourself.  You, sister, have just created soil.

So, let’s review for those of you who have slept since the last blog.  I convinced you by wit and dazzling blogging to grow or seek out good food.  In this writing, you were wowed by the “Oh, so easy” way of making soil.  Next month we shall “Release the Kraken!”  This feat is achieved by the magic of transforming garbage into compost, compost into tea, and tea into organic fertilizer.  How exciting!!!

Check out Mother Nature’s wicked sense of humor:  Fungi boobs and weiners in the garden.

fungifungi weiner


July 6th, 2016|Uncategorized|

June Student of the month Michelle Keefe

I would like to introduce the June student of the Month Michelle Keefe. I apologize for the late posting of this blog MYBO has done a little website remodel… Never the less we are very proud of our student of the month Michelle. She is growing stronger mentally and physically everyday by practicing yoga here at MYBO. Thanks for practicing with us… Namaste


Tell us a little about yourself! What does your 9-5 look like? Where are you from? What are your hobbies? What are you passionate about?

I am relatively new to the DC area, having moved here last fall.  I spent the last 2 years before that in Ohio, but Florida will always be my home.



Arlington though has quickly become my new home.  I love this area and enjoy all the wonderful things that it has to offer.  I live in Crystal City and love everything that we have right here to see and do.  It’s the perfect location!

For work, I am in sales in the education industry.  I have always been in sales over the years with most of that in the pharmaceutical industry before I wound up in education.  I am fortunate to be able to hear successes of students who have been able to get into colleges or achieve goals that they never thought possible.  It is often quite inspiring! One of my favorite things outside of work is spoiling my 11 year old Yorkie named Bogey.

Now that it is summer, you can often find this Florida girl out enjoying the sun by the pool.  I love to continue to see and do all that I can in the DC area, as I often still feel like a tourist in my new home.  I love live music, spending time with friends, and traveling.  I am a big sports fan and love going to games, as well as catching big games on tv.  My favorite teams are my FSU Seminoles, Tampa Bay Bucs, and Tampa Bay Lightning.  I am quickly becoming a Washington Nationals fan though, and other local teams are growing on me.  I love to travel and have so many places I want to visit.  Each year, I make a trip or two to Texas to visit my family and my 2 year old nephew.  I will get to meet my new niece and nephew or nephews this fall when my sister has the twins she’s expecting!

How long have you been practicing yoga? What made you try yoga for the first time?

I have practiced yoga consistently since June 2015.  I had done Bikram for a while back in 2011, but work travel kept it from becoming a lasting habit.  Then last summer a friend had been trying to get me to go to her studio when I was in Ohio.  I agreed and that’s when yoga really took hold.  I tried to keep it up as I could after moving to DC.  I tried other studios and online streaming some after moving.  Then I found my way to MYBO and I have never been happier.

What is your motivation to practice yoga regularly? What is the biggest physical and/or mental benefit you have noticed from doing yoga?

Yoga has been a journey for me in that I had to find the right studio to really grasp all of the benefits.  I liked the experience of Bikram before and liked the vinyasa classes I took in Ohio.  Yet being here at MYBO, all types of classes are available.  That includes restorative that I have previously only ever done online.  Yet that is never the same as being in class.  I truly feel having found a studio that allows me to enjoy a well-rounded practice has made me see much more of what yoga can offer.

I have always loved the stress relief of yoga.  What I can appreciate now in a way I never have before is the deeper impact of yoga.  It’s not just my body feeling better and improving, though that is important.  That might be what drew me to it, but I have grasped so much more in recent months.  I enjoy the better sleep that has come since I made efforts to practice daily. I like seeing the progress I have made in certain poses or my practice as a whole.  It’s more than just physical benefits though for me now.  I can let stress and situations go much easier than I have in the past.  I have started to become fascinated in learning more about yoga philosophy and the spiritual elements of a regular practice.  I have learned more about myself in a few months than I ever expected and know that is only going to continue.  Yoga is no longer just a form of exercise, but it has truly become a way of life.

What do you love most about MYBO?

The studio here at MYBO is like none I have ever seen. I say that not just here in the DMV, but even as compared to other places I have lived.  The quality of teaching is wonderful, regardless of the style of class.  The support and encouragement that each teacher provides is appreciated.  The focus of the month has really resonated with me on many occasions.  I love the MYBO community, as it’s so nice to see friendly faces in my regular classes.  As someone who is newer to the area, I never expected to find friends in yoga class.  Yet I have and that is so indicative of the culture that has been built at MYBO.  I also never complain about the cool towel at the end of a tough hot class either!


June 18th, 2016|Uncategorized|

Crack of Dawn Growing Good Food

with Dawn Olson

Dawn OlsonHey, what’s a nice girl like you, doing in a field like this? Grow’in good food, baby! How does a woman veteran go from flying jets over the earth, to cooling her jets digging in the earth? Good question and it requires a story. So there I was…I found my 50-year old retired self in a new town, no kids in school, few social connections to speak of and honestly, a little lonely on my sprawling Texas ranch. (We don’t call them farms or ranchettes in these here parts)   A local Botanical Garden was offering an organic veggie growing course and I thought, hey anyone who gets their hands dirty might prove fun. Well, five years and 500 connections later, growing good food delivered a huge social network, an incredible training ground (no pun intended), and an adventure that beats The Sims or Candy Crush Saga any day.

Read on, you wanna be farmer girls or you serious types about the benefits of growing good food.  Disclaimer before we begin-I got no degree in Agriculture, but neither did our farming ancestors. Although my grandparents were Iowa farmers, my only experience there was climbing the apple trees and getting yelled at for breaking branches. What is it with young girls and apple trees? I digress! As a life-long learner and classic over-achiever, I’ve read 53 books on agriculture, watched dozens of videos, taken numerous courses, endured lectures, and got organically certified (not to be mistaken with certifiable). Impressive as that sounds, it is actually the dirt caked nails, bug bites, scraped knees, dead plants and finally, the bountiful produce that are the greatest teachers in agriculture.

So, if you have a sense of humor, and want to learn about growing food, then this is your blog.   Can you remember a time when you bit into a cold juicy-sweet red watermelon, sucked that juice down and then launched the seeds in rapid-fire across the fence or at your sister? Oh come on, I can’t be the only one with that childhood.   Okay, you serious types, how about gently cutting a soft delicate peach into elegant slices, then carefully laying them over mounds of vanilla ice cream, and using a spoon the size of a fry pan, gobble it down? Ah, memories of good food from childhood. What happen?

Here is the history of dirt (another pun, she’s on a roll). Well ladies, we went from Queen of Food to Queen of Work World.   Now, before you get your vanishing edge microfiber with lace Bikini panties in a bind, hear me out. You know what happens when women leave a space unattended for very long, it goes awry. That is what happened with our food industry. In an effort to respond to busy women everywhere, processed foods filled the void. I will let you all

research the effects of that, but heart disease, diabetes, obesity, and cancer followed suit. Enough said!

Good news is, good food is coming back from near extinction and here is where you can find it, grow it, or support those who do. Now, back to the field of dreams, or in my case, field of peas.   Sun Tzu said, “The Art of Gardening is to never take yourself too serious.” Have you met ME, Mr. Tzu? For the most part we are some serious women, me included.   And gardening is serious business, why it can be life or death, at least for the plant that is. Like I said, I began this journey as a novice grower. The extent of my farming included a pot, bag-o-dirt and a plant from a box store, sound familiar? But when my family gave up eating anything with eyes or a mama, (yes, we are vegetarians, no we won’t try to convert you, and just for the record, we still like chocolate and booze), we decided to grow our own food.

You can do that? Why, yes you can!! Our 4K River Ranch sits nestled (I like that word) next to the Brazos River in Palo Pinto County, our food is grown for Community Supported Agriculture (CSA) and the North Central Texas Farmer’s Market Corp. families. We utilize sustainable practices such a rain capture system, solar panels, a hoop house, and permaculture techniques. Yes, I still shave my legs. We use no chemicals of any kind and work hard to rebuild the bee population, restore native grasses, and provide habitat for wildlife, which includes my husband-Iver.

This sometimes serious, mostly funny, but quite informative blog will tell you how we grow food. But wait there is more, in addition to the knowledge that you can improve and control your health (individual results may vary), support growers, help the earth, why you may even save mankind from itself (Okay, made that one up). But if we don’t get our food right, we may go the way of the dinosaurs, whom I think discovered Twinkies and the rest is history.

Why should you come with me to learn about growing life-enriching food, mysteries of soil cosmos, earthly Growing Good Foodwonders, and other fun stuff?  Because ladies, you are the only hope to help fix our food system.   Those of us with gray hair or chemically altered gray hair were responsible for catapulting women into the workforce, now we need to help women protect themselves and their families. This is my quest towards that endeavor. May the forbs be with you!  Okay, that’s really bad garden humor.

Stay tune, in July we talk “friends with benefits” and prepare the ground for the microbe invasion. Let’s get down and dirty, talking about the dark underworld of earth’s greatest creation (besides women) the soil.

Books to read:
Skinny Bitch, Rory Freedman and Kim Barnouin. “A no-nonsense, tough love guide for savvy girls who want to stop eating crap and start looking fabulous!”

June 2nd, 2016|Uncategorized|

May Student of the Month: Alyssa San Juan

Congrats Alyssa!  Alyssa is an outstanding ambassador for MYBO and demonstrates the consistent practice, yogi lifestyle, and willingness to help others that shape a true yogi!

Tell us about yourself!  What does your 9-5 look like?  Where are you from?  What are your hobbies?  What are you passionate about?

I live in Pentagon City with my husband Cesar and our sweet little toy Yorkie, Winston.  I’m a nanny in Crystal City.  I care for the most amazing 11-month-old little girl during the day.

I am from Cedar Rapids, Iowa.

Some of my hobbies include traveling, cooking, yoga (obviously), and going out and trying new restaurants.  My husband and I are foodies and DC has some of the best food.  We love going out for tapas and wine.  Clarendon is one of my favorite neighborhoods in this area.  It has everything: really good restaurants and great shops.  Lululemon and Whole Foods are my favorite stores.  As crazy as it sounds, I love walking around Whole Foods.  I could spend hours in there.

I’ve recently gotten really interested in essential oils.  I’ve been reading a lot about how the oils can have an effect on someone and their moods/emotions.

I’m very passionate about my family.  My husband and I hope to start a family soon.  Until then we will continue to focus on our dog Winston.  Since he is so little we like to take him everywhere.  In summer they have these events called “Yappy Hour” at some restaurants, so we love to take him to those.

How long have you been practicing yoga?  What made you try yoga for the first time? 

I’ve been practicing yoga since 2012.  I was living in New Orleans at the time and a friend of mine was talking about going to a Bikram Yoga class.  I was very intrigued.  She ended up not going and I ended up with a monthly membership.  I was hooked.  I loved everything about it.  I felt so amazing after every class and the studio made me feel so welcome.  I completed a 30-day Bikram challenge while I was in New Orleans.  From there I knew I wanted to learn more about yoga, so I guess that’s what really started my yoga journey.  Last summer I did my 200-hour teacher training in DC.

What is your motivation to practice yoga regularly?  What is the biggest physical and/or mental benefit you have noticed from doing yoga?

Since I have been doing yoga regularly  I’ve not only noticed a change in my physical body, but it also encourages me to make other healthy decisions as far as eating habits and such.  Through yoga I am constantly looking for ways to better myself mentally and physically.  I have a mental clarity that I never had before.  I feel a lot more relaxed than I used to be.  And I love that I am always a student to yoga, meaning I am always learning.  There is so much to learn about yoga and I love waking up everyday knowing I will learn something new.

I try to share yoga with my friends and family.  I have gotten a couple friends to come to classes with me.  I love the bond yoga brings to people.  I have also encouraged my aunt to do a teacher training.  She lives in St. Louis and is currently in training.

What do you love most about MYBO?

MYBO is a big family and I really love that aspect.  Everyone welcomed me in with open arms.  When I first started volunteering at the studio everyone went out of their way to get to know me and introduce themselves.  It was the best experience and that’s what kept me coming back.  I love this studio and I have finally found my yoga family and that makes me so happy.  Amanda has not only created a wonderful studio, but also an amazing family.  I am so proud to be part of that family.

IMG_6400       IMG_7903 (1)

May 2nd, 2016|Uncategorized|

May Teacher of the Month: Lara Truppo

Congratulations Lara!

Join Lara on Sunday and Monday evenings for Yoga for Inflexible Humans and on Wednesday evenings for Power Yogalates.  Experience the broad scope of her teaching styles, from the healing aspects of yoga therapy to the challenging Ashtanga yoga.

How many years have you been teaching yoga?

I started teaching yoga in the year 2008 while I was still stationed in Germany: my mentor was a Master Yoga and Ballet instructor, and I became hypnotized by this combination and her teaching style, as I am also a former ballet and contemporary dancer.

What is your favorite style to teach?

Ashtanga yoga has been my favorite teaching style for the longest time.  I thoroughly enjoy the discipline, the mental and physical challenges, and the benefits from practicing Ashtanga yoga.  It has always been very natural for me to share my devotion with my students.

What made you want to become a yoga teacher?

Yoga is fundamental to my life, I was actually a yogi before I formally became a teacher.  So many principles and meanings and goals of yoga have been taught to me early on in my life, being born and raised in Italy.  It is not until I teach and share yoga, and learn with my students, that I grow as an instructor and as a yoga practitioner.

Then I injured myself and I had to consider so many different aspects of myself and my health: that is why I expanded my learning by studying yoga therapy, which continues to amaze me and allows me to heal each day physically, and allows me to face just about anything.

What is your advice to someone considering becoming a yoga teacher?

As an aspiring yoga instructor, it is important to learn about yoga and learn from an accredited yoga teacher training in order to start becoming familiar with this beautiful discipline.  As we absorb all that there is to discover, we start relating to something specific from which we build our trust and our path.  The more you believe in yoga, the more you can grow as an instructor.

What is your favorite part of teaching at MYBO?

I am enjoying very much teaching at the MYBO studio.  Since the beginning I have valued being part of a small business committed to bringing the community together and taking the initiative to promote yoga.  I personally respect Amanda so much for doing it, and can relate to the hard work and challenges, as I was once a business owner and one of my business areas was a yoga studio…I love meeting with students new to yoga and being able to introduce the important foundation.

Thank you Amanda and her great staff for this opportunity!!!!!




May 2nd, 2016|Uncategorized|

Using Glycemic Index and Glycemic Load When Choosing Food for Weight Loss

When trying to lose weight there are many confusing, controversial, and fad “diet” tactics out there to differentiate in order to determine the best, and healthiest, choice for our personal needs.  There is no such thing as a “quick fix” that doesn’t also involve extreme sacrifices and, often, a quick regain of any weight lost.  For example, removing carbohydrates from one’s diet is a popular trend.  However, carbohydrates are a crucial fuel our bodies need to function and perform and cutting them completely from a diet, A) is nearly impossible, and B) leaves us with little to no energy for the important exercise and fitness component of weight loss.  The more beneficial approach is to alter the types and amounts of carbohydrates we consume.  Referencing a particular food’s glycemic index and glycemic load can assist in making informed choices.


What is Glycemic Index?

The glycemic index is, essentially, a ranking of the carbohydrates present in a particular food in relation to how quickly they are digested and absorbed into the bloodstream.  Our digestive system converts these carbohydrates to glucose, or blood sugar.

Foods with a high glycemic index cause a rapid spike in blood sugar (think of a “sugar rush”) which triggers the body to release more insulin.  This is followed a few hours later with a sharp drop in blood sugar (or “crash”), making you feel hungry again.  This increased insulin secretion also inhibits fat burning, which ultimately is our goal.

Aside from being counterproductive to weight loss, long-term cycles of these spikes in blood sugar and insulin bursts may exhaust the pancreatic cells that release the insulin and this can lead to diabetes.  High blood sugar may also increase the amount of triglycerides in your blood, as well as decrease the HDL (high-density lipoprotein, the good cholesterol), increasing the risk factors for cardiovascular disease.  

Graph, touched up

Okay, Now What is Glycemic Load?

A food’s glycemic load is a measurement of its impact on our blood sugar.  This figure combines the glycemic index and the amount of carbohydrates, in grams, of a food.

(GI x Carbs) ÷ 100 = GL

When we eat foods with a low glycemic load, glucose is more steadily released throughout our body.  Thus, our blood sugar levels remain more consistent over a longer period of time.  This lowers our insulin demands and potential future health risks. The most tangible benefit is feeling fuller for longer, and not experiencing a hard crash that sends us running for potato chips (bad!).

You may be familiar with the concept of eating 5 or so smaller meals throughout the day, or eating a little food every few hours.  When the snacks and meals we choose have a low glycemic load we sustain the satisfied feeling longer.  In between lunch and dinner, for example, reaching for a healthy snack can gently bump the blood sugar back up to a level we can maintain until our next meal.

How Do I Make Better Food Choices?

Since no one is telling you to erase carbohydrates from your memory, we need to examine what healthy ones should look like.  Depending on your individual needs and goals, you likely need to adjust several macronutrients in your meals (protein, fats, carbohydrates, fiber).  Many eating habits benefit from increasing your lean protein intake, which can help you feel full while consuming lesser amounts of starchy things.  Speaking with a nutrition expert, such as a certified holistic health coach, can address your personal goals and nutrient needs.

There is nothing inherently wrong with carbs such as brown rice or a sweet potato, but in America we have gotten used to grossly oversized proportions.  This is where glycemic load comes into play (grams of carbs per serving).  It helps to hone in on the quality of carbohydrate so we are optimally fueled without the blood sugar and insulin spikes.

For example, let’s compare two popular breakfast cereals:


When reading the side of the box you may look at how many carbohydrates it contains and see that they are very similar.  However, the glycemic index of Corn Flakes is much higher, meaning it has less beneficial carbohydrates that will be quickly converted to glucose and accelerated to your blood, causing the insulin spike and, later, crash.  All-Bran is made with a whole grain and an equal sized bowl will be more slowly digested and converted to glucose, and will sustain the feeling of satisfaction and steady energy for a longer period of time.

What is a “Bad Carbohydrate?”

The most beneficial carbohydrates can be summed up as whole grains, legumes, fruits, and vegetables.  Carbs that do not provide much nutritional benefit are items such as white rice, white bread, potatoes, crackers, pasta, dried fruits, cookies, and sweets.  While the “good carbs” contain some sugars they are naturally occurring ones, as they are grown in nature.  They often contain a lot of fiber as well, which our body needs.  Items like white flours, rice, table sugar, and packaged foods are heavily processed, often diminishing the nutrient values.

Do not be fooled by some fruits, however!  Some fruits have very high GL, such as dried fruits and bananas, so do a little research before you shop.



The best ways to lower your overall daily glycemic load are:

  1. Increase whole grains, nuts, legumes, fruits, and non-starchy vegetables
  2. Decrease high glycemic index starchy foods such as potatoes, white rice, white bread
  3. Decrease sugary foods such as cookies, cake, processed foods, soft drinks
  4. Purchase whole foods, as in foods that look the same as they do when found in nature!


Talking Numbers

In order to determine the best foods based on GI and GL let’s review the established parameters:GLGI


Ready, Set, Go!

Keep in mind that glycemic load and glycemic index are only part of constructing a well-rounded eating plan for weight loss and health benefits.  Consider meeting with our nutrition expert and certified holistic health coach, Amanda Shipe, so you can be the healthiest you possible.  Amanda delivers a personalized plan for your overall health by examining your lifestyle, cravings, sleep quality, and more in her whole-body and whole food approach to helping you achieve your goals.  Utilizing tools such as BIA (bio-impedance analysis) can measure muscle-to-fat ratio and intracellular-to-extracellular health.  Over time, this can measure the progress of restoring good health through lifestyle changes.

For more information on nutrition counseling or the upcoming group nutrition workshop series, please reach out to:

Amanda Shipe
Owner and Founder, Mind Your Body Oasis
Certified Holistic Health Coach, Certified Pilates Instructor, Registered Yoga Teacher

By: Kathleen Kneeland


Atkinson, F.S., Foster-Powell, K., & Brand-Miller, J.C. (2008).  International tables of glycemic index and glycemic load values: 2008.  Diabetes Care, 31 (12), 2281-2283.

Retrieved from:

Foster-Powell, K., Holt, S.H.A., & Brand-Miller, J.C., (2002). International tables of glycemic index and glycemic load values: 2002.  The American Journal of Clinical Nutrition, 76, 5-56.

Higdon, J., Drake, V.J., & Liu, S., (2009). Glycemic index and glycemic load. Micronutrient Information Center.

*This link leads to a website provided by the Linus Pauling Institute at Oregon State University.  Kathleen Kneeland is not affiliated or endorsed by the Linus Pauling Institute or Oregon State University.

Larsen, T.M., Stine-Mathilde, D., vanBaak, M., Jebb, S.A., Papadaki, A., Pfeiffer, A.F.H., …Astrup, A. (2010). Diets with high or low protein content and glycemic index for weight-loss maintenance.  New England Journal of Medicine, 363, 2102-2113. Doi: 10.1056/NEJMoa1007137.

McMillan-Price, J., Petocz, P., Atkinson, F., O’Neill, K., Samman, S., Steinbeck, K., …Brand-Miller, J. (2006). Comparison of four diets or varying glycemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults. JAMA Internal Medicine, 166, 1466-1475. Doi: 10.1001/archinte. 166.14.1466.

April 13th, 2016|Nutrition|

April Focus of the Month

Flow: The State of Being.


“Most of the human experience is a state of doing. Tasks, to-do lists, goals, event planning, taking care of people, animals, companies, houses, etc.

We typically navigate in the world always in a state of listening to the left side of the brain. We can think of the left side of the brain relating to the ego identity and the lower mind. The practice of yoga can be approached this way by a very goal oriented way of thinking. Taking goals, ego, and ambition to the mat and thinking of the practice as a means of gain for the I, me, and selfish mine while attaching to the outcome and allowing criticism, comparison, or defeat to run the experience.

When we are in the right side of the brain we are in a state of receiving, presence, and in yoga terms – the highest self. There is more of an appreciation of the experience of the practice and the relationship that is being created within and all around. The practice is approached with acceptance, inspiration, and creation of union and communion within as well as the community around.

When one practices with sincerity and persistence with the intention of being rather than trying or doing a state of uninterrupted focus or dhyana, meditation; the 7 limb of the 8 limb path of yoga, is achieved. We all have experienced dhyana in many different ways in our life we can also think of it like being present, or immersed in what your doing, or being in the flow.

In positive psychology, flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does. Named by Mihály Csíkszentmihályi, flow is completely focused motivation. It is a single-minded immersion and represents perhaps the ultimate experience in harnessing the emotions in the service of performing and learning. In flow, the emotions are not just contained and channeled, but positive, energized, and aligned with the task at hand. The hallmark of flow is a feeling of spontaneous joy, even rapture, while performing a task, although flow is also described (below) as a deep focus on nothing but the activity – not even oneself or one’s emotions.

The flow state can also be thought of as the 8 limb samadhi full absorption of consciousness into the state of bliss, ananda. When one is focused on one task at hand or one pointed focus; Eka graha, one can find ease in action which is one of the fundamental principles of yoga, Steadiness and sweetness. When we become busy it feels fulfilling to the ego to multi task and have tons of things to do. Like going to the bathroom and sending a text, walking the dog, talking on the phone and eating a snack. This may seem productive but over time can drain the senses and focus. Which is similar to hyper focus. Hyperfocus is not always described in a positive light. Some examples include spending “too much” time on a task or getting side-tracked and pleasurably absorbed by one aspect of an assignment or task to the detriment of the overall assignment. In some cases, hyperfocus can “capture” a person, perhaps causing them to appear unfocused or to start several projects, but complete few.”

Submitted by Soozie Kinstler. 

April 4th, 2016|Integrative Wellness|

April Teacher of the Month

Congrats Amanda!

Join us for morning classes with our April Teacher of the Month – Amanda Babineau! She’ll help to brighten your early mornings and add a little zen to your day! Get to know Amanda below:

Tell us a little about yourself! Where are you from? What are your hobbies?

I was raised in New Hampshire and moved to this area 5 years ago. I have played soccer my whole life and continue to play. I also enjoy cooking and baking, traveling, playing the guitar, family and friends, live music, and arts and crafts.

How many years have you been teaching yoga? 

I have been teaching yoga for exactly one year now.

What is your favorite style to teach? 

My favorite style to teach is Hot Vinyasa.

What made you want to become a yoga teacher?

I wanted to become a Yoga Teacher to be able to contribute to the yoga community and bring yoga to other people’s lives.

What is your advice to someone considering becoming a yoga teacher?

My advice for those who are considering being a yoga teacher, don’t think about all the reasons why you are too busy to commit to tge training, just do it, because you will not regret it!

What is your favorite part of teaching at MYBO?

MYBO is a very unique Wellness Oasis and I have never found a place like it. Every day that I walk into the studio, whether to teach or practice, I feel comfortable and happy, as well as, a sense of peace.


April 4th, 2016|Yoga|

April Student of the Month

Congrats Angela!

Angela is so consistent in her practice, she completely deserves to be honored as our April Student of the Month! We love seeing this Yogi’s smiling face everyday! Get to know Angela below:

Tell us a little about yourself! What does your 9-5 look like? Where are you from? What are your hobbies? What are you passionate about?

I am a Diplomat Wife from Texas. I am passionate about Jesus and my family, fitness and cooking. My 9-5 is 8 hours of intensive Chinese language training, plus two hours of homework.

How long have you been practicing yoga? What made you try yoga for the first time?

I just started doing yoga last November. Since we move all the time, I do whatever is available where I am. Those of you who know me know I am very flexible–both literally and figuratively.

What is your motivation to practice yoga regularly? What is the biggest physical and/or mental benefit you have noticed from doing yoga?

As for motivation and benefits, first there is the daily benefit. If I didn’t have yoga, there are some days I don’t think I could go back to hunching over those tiny characters. Then there is the long-term benefit. After three months of international travel and camping last summer, I could barely get in and out of our truck. All of that pain and stiffness is now much better.

What do you love most about MYBO?

I love the teachers and I love the community. The handstand workshop last month was a real eye-opener: that there are so many hard-working guys and gals with a similar goal.

Keep up your amazing progress Angela!


April 4th, 2016|Yoga|