1. NUTRITIOUS FOOD
   Fuel yourself with food in its natural state, unprocessed, and a wide variety. Plant food that is rich in fiber, antioxidants, vitamins and minerals helps your body do the job it was intended to do - to heal and prevent disease. Food that was designed by companies to have a long shelf life, create addicts (lifelong customers), and maximize profit are NOT designed to help your body do its job. Sure, they may provide calories which give us energy, but most processed foods have excess calories and are deficient in nutrients. Keep it simple - a variety of colors, raw and cooked, fruits, vegetables, legumes, seeds, and nuts!
   
   
2. STRESS MANAGEMENT
   Chronic stress can make you sick. Stress is our bodies natural response to change or triggers in environment. Stress triggers our sympathetic nervous system "fight or flight" response, to protect us from perceived dangers. Let's face it, most of us are not in danger most of the time, but live perpetually in "fight or flight" mode based upon our thoughts and worries. It is imperative that you find ways to activate your parasympathetic nervous system "rest and digest" response. Meditation, yoga and breathing exercises are a great way to undo the physiological damage from chronic stress. I tell clients every day that if you are eating healthy and exercising, but chronically stressed out, your immune system is compromised leaving you prone to disease.  Come to one of our donation based weekly meditation classes if you are new to this!
   
   
3. QUALITY SLEEP
   Never underestimate the power of a good nights sleep. Sleep deprivation can affect your health and happiness on a deep level. Much cellular repair that our bodies require take place during sleep, as energy can be allocated to other functions when we aren't walking around, talking, and doing our waking tasks.  Inadequate sleep is associated with accelerated aging of the brain, impaired cognitive function, elevated cholesterol, increased blood cholesterol levels, and obesity according to studies. So, don't feel guilty about sleeping - consider it a gift to yourself contributing your overall health. And when you are healthier that benefits all your loved ones as well!
   
   
4. LOVE & FRIENDSHIPS
   Us human beings are social creatures, even if you don't consider yourself to be social. Meaning we get feelings of pleasure including a dopamine response in our brain's pleasure center when we have satisfying interactions with others. You don't have to have a million friends, maybe you even enjoy interactions with companion animals, such as cats and dogs.  "We are creatures of community. Those individuals, societies, and cultures who learned to take care of each other, to love each other, and to nurture relationships with each other during the past several hundred thousand years were more likely to survive than those who did not. Those people who did not learn to take care of each other often did not make it." -Dean Ornish
   
   
5. PHYSICAL ACTIVITY & SUNSHINE
   Physical activity is vital to keep your body operating at its best! There are all sorts of physiological functions that occur when you exercise including cancer prevention! Not only does exercise help you maintain a healthy body, but it also provides a pleasure endorphin response in the brain, helping ward off depression.  Better yet, physical activity combined with some sunshine can make you feel high on life! Our skin converts sun exposure (specifically UVB rays) to Vitamin D (actually a hormone), which is proven to prevent all sorts of  chronic diseases. During the summer months get outside a few minutes every day and let your skin do its magic job of taking in some rays and making them do their job!
   
   Back to exercise now: physical activity is NOT optional, but if you don't like going to the gym that is A-OKAY! You can do anything that you enjoy. If you have been very sedentary and are just starting to get up and moving, it may feel uncomfortable in the beginning. You may wonder how anyone could ever enjoy it! I promise that once your muscles, lungs and heart get stronger you will then wonder why you waited so long to start. If you aren't sure how to begin, just put on some of your favorite music, get up off the sofa and start dancing! Sound silly to you? I think staying sedentary is much sillier, so lets get that body moving!

As I mentioned above, there is a synergistic relationship to all of these five behaviors. If you start eating healthy and hydrating, managing stress, sleeping well, exercising AND spending some time with friends you will feel like a superstar! I think you should get started right NOW!

~ Monica

WHEN:   Mondays, 5:30 - 7:30pm,    Feb 29, March 7, 14, 21, & 28
WHERE:   PuraVegan Cafe!
WHO:     Taught by Monica
$ 195 for all five sessions   (includes meal, handouts, recipes, discussion & new friends!!! )

Discover which foods are optimal for weight management, learn about various health topics including blood pressure and digestion, and get empowered with the practical cooking skills needed to help you on your journey to better health. In our classes, attendees do all of this while enjoying a cooking demonstration and tasting delicious, healthful dishes in a supportive group setting.
Featured Class Topics

• Power of Your Plate
• Let’s Go!
• Getting in Gear
• Breaking the Food Seduction
• Keys for Natural Appetite Control

Praise for the Program
“I enjoyed tasting healthy foods I would never have cooked! I hope to lower my cholesterol, blood sugars, and weight by eating more fruits, vegetables, grains, and legumes!”
—Bonnie W., Kennewick Community Education, Kennewick, Wash.

“The instructor’s enthusiasm and knowledge made the class one of the best classes I've sat in. The food was delicious! I know the changes I've made will be permanent. I've lost weight, gained energy, and feel the best I've felt in years!”
—Leah M., Southlake Library, Southlake, Texas

“This class is helping me change my life. And I am so very grateful for being able to take it. Thank you for making that needed change possible. I will worry a lot less about my diabetes and expect the weight to drop.”
—Barbara B., Dayspring Enrichment Center, Wasilla, Ark.

In 2011, PCRM delivered our lifesaving message through 1,300 classes, to more than 9,000 people, in more than 150 cities.

written by Monica Stoutenborough, PuraVegan Owner
Ten years ago I never would have believed that I could feel this amazing. In fact, I didn't even realize just how bad I felt until I started feeling GREAT! I was 30 years old, beginning to gain weight, accumulate a variety of medications, suffered from regular migraines, and serious digestive pain. In spite of all that I thought that I was healthy simply because I was a vegetarian. Boy was I wrong. I was surviving on processed vegetarian food that was lacking in nutrients but abundant in calories, cholesterol, additives and lots of words/chemicals that I cannot pronounce. 

In 2007, I took the plunge to eat a healthy oil-free plant based diet and it was a real shocker. Before I knew it my migraine medication had expired because I wasn't requiring it, my digestion pain was gone, I lost 30 pounds and felt like a super human! My weight loss took place over many months, but the relief from pain and discomfort was almost overnight. I felt like I discovered something that was too good to be true and became the office health nut at my job. ​​

In assembling the amazing group of employees and teachers at PuraVegan we have built a team of passionate, positive, health focused people that want to help YOU. Please come in and try a class, the food, check out some of the books in our shop - many of them were motivators and catalysts for change during my transformative period and that is why we stock them.

I teach a De-Stress Yoga and Meditation class every single Thursday evening at 5:30pm.  I don't care how healthy you eat - if you are stressed out your immunity is still compromised. It is time to take care of yourself and your whole body. Do not think that you have to be affluent, skinny, perfect or anything other than what you already are to start living the life that you desire. Your time is now - and we at PuraVegan would love to help support you on your path to feeling AWESOME!  You start from here and now.

Sincerely,
​Monica

This is for our meditation students that would like a guided meditation for at home. Kim Eng guides you through a ten minute breath focused meditation.

"Take Action! An inch of movement will bring you closer to your goals than a mile of intention." ~Dr. Steve Maraboli

It's December, do you remember what resolutions & goals you set last January? Did you accomplish any of these goals, make progress, or forget about them by February? If you fall in to the later category you are not alone. According to Forbes Magazine only 8% of people are successful in achieving their New Years Resolution. Here's the thing, intentions are great to get us started, but action is what gets us where we really want to go.

You've heard the saying 'the road to hell is paved with good intentions'. Of course most of us 'intend' to better our lives each New Year by eating healthier, losing weight, quitting smoking, or exercising more. But we seem to either lose sight of, or just get worn out by, the work that is required to make a real lasting change in our lives. What if we took resolutions and intentions out of the equation and just focused on one thing, one action step that we can take each day to move us closer to how we want to be? Instead of saying to yourself, "2016 is the year I will lose these extra pounds!", what about saying 'I will do one healthy/new/scary thing each day!' Would that take some of the pressure off yourself to clear some huge self imposed hurdle, to break it down to a daily goal? After all, small 'wins' can snowball and help us build momentum to keep moving in the right direction.

I believe in being kind and compassionate to yourself. I also believe in stepping outside of your comfort zone to stretch yourself, to grow, to evolve and maybe even surprise yourself. We can start to make change in our life with something as simple as spending 5 minutes first thing in the morning in silent meditation, just allowing ourselves to breathe and set the tone for the day. Or how about going to bed at night with a guided loving-kindness meditation online to end the day with gratitude. Maybe you don't feel ready to come to a yoga class yet, but you could check out some short beginner yoga videos online in the comfort of your home. The simple movement and breathing can actually start to shift how you live your life by allowing you to really honor your body and spirit, to really listen to what you need.

Change does not happen overnight, but the person taking a short walk each day is literally going to be miles ahead of the person who stays on the couch. So take action today, THIS IS YOUR LIFE! Interested in trying out some basic yoga and meditation at PuraVegan to kick off the New Year? I'm offering a 75 minute Intro to Yoga Class on Saturday January 9, 2016. Check out the website for details, call, or sign up in person. In the meantime, I also encourage you to check out the Meditation & Yoga Nidra classes currently on the schedule. If you're ready to start now, we're here for you and we'd love to see you!
​

written by: Tara Beckmann

​When you see or hear something about yoga, does it just seem like something that requires you to be young, flexible, thin, basically ‘in shape’ to practice, and that it is therefore, not for you? Have you seen posts on social media that make yoga look like more like a performance or a feat of contortionism that appears to put the body in terribly uncomfortable looking positions and just thought, ‘No thanks.'? 
I’d like to help in any way I can to make the practice appear less intimidating, more approachable, and actually doable! My hope is that more people will see that yoga is a deeply personal practice, something you do for yourself, and that it can be whatever you want it to be, whether you come to our studio or any other, or simply decide to start a practice at home. Know that your choices are not limited to ‘hot' ‘power' ‘flow’ ‘vinyasa’ or whatever classes. You do not have to do headstands if that’s not your thing, and in fact, I highly recommend checking out beginner, basic, yin, restorative classes, or intro classes if you are indeed a newbie. If you haven’t practiced in a while, or maybe you used to run, hike, bike, weight train or whatever, and you’re just interested in getting yourself moving again, you might actually enjoy a Zen Yoga class with me. I used to weight train and hike, I love to move, and I’ve always been active in general. 
As time went on though, the weights and the trails left me feeling sore, and not really in a positive growing pain kind of way. More like a repetitive use kind of soreness. In addition to that, I had always struggled with insomnia, anxiety and depression. I got sober and stress did not magically disappear, in fact it got a lot worse at times. I struggled with socializing and feelings of loneliness and isolation. For me personally, going to a yoga class became a way to be around other people, but not in a way that I felt obligated to talk necessarily. It became an opportunity to take ah hour long break from ‘reality', to check in with myself, to clear my mind by moving my body, breathing, and linking that breath with the movement. t’s a powerful tool for connecting to your own intuition, to find your own inner reserve and resolve, to get down on the mat and simply get to know your body. For all of these reasons, I decided to study so I could teach this practice to others to help them find a better experience of life in the way that it’s helped me.
My yoga practice gives me the ability to have a gentler, kinder and more compassionate relationship with my own body and mind. It is self care, daily hygiene, a time to work out the kinks in my system, both physically and mentally. It calms and settles me, and I can assure you that more times than not it looks nothing like an Instagram worthy post.

We all can quickly come up with a list of obstacles preventing us from taking time to exercise, prepare a healthy meal or relax, but the most frequent reason I hear is guilt. So often we feel guilty for taking action, time or money to do something that improves our health and/or happiness. I say hogwash! How can you be a patient and kind parent, spouse or friend if you are stressed out, run down, or operating on crappy fuel and junk food?

You owe it not just to yourself, but to your loved ones to take care of you! If you have ever flown, you know that each and every time you fly the attendants will remind you that in the case of an emergency you should put on your own oxygen mask before helping others. Why is that? Well you can only go so long without oxygen right? You only have a matter of minutes before you will pass out. After you have passed out you cannot help anyone! In fact, then others will need to help you instead. So, put on that oxygen mask immediately, and you can be of service to the entire plane. 

Is this any different than real life? I would argue that it isn't. It's likely that you have a number of others that depend upon you including children, pets, co-workers, family members, neighbors and others in your community. If you are neglecting to take care of your health, you won't be able to help anyone else for too long. If you are stressed out and under nourished it is a matter of time before you will exhaust yourself or even worse get sick. Long-term stress that goes on for years can have even more serious results such as chronic diseases including cancers and depression. But with a little planning you can take a few minutes for yourself and take action to feel great for years to come!

Here are some suggestions / reminders of ways that you can help yourself out:

• Start your day with alone time to journal, meditate, breath or any introspective activity to help you connect with yourself, your purpose, and set your intention for the day.
• End your day with a few moments of alone time as well. Set the tone for restful sleep by establishing a bed time ritual. Rituals provide a sense of reliability and calm that can help with stress management. Rituals could include journalling, meditation, breathing, or whatever you enjoy.
• No time or funds to go to a gym? Hit the stairwell at work whenever you have a free minute - perhaps replacing the trip to the coffee machine with this activity. Take time to walk around the building at work on your lunch hour. 
• Build self-care into your calendar. That's right - literally make an appointment with yourself. Use that time however you like. Go sit in the park for an hour, or walk, take a bath, or whatever makes YOU happy.
• Batch cook healthy meals so you can well with less time in the kitchen. You can prepare large quantities of soups, salads, juices and snacks, even freezing some to manage your time.

These are just a few ideas, I think you get it. The main point is do NOT feel guilty about taking time for you. This life is a gift and so is your body. Take good care of it and reap the benefits of self care. .