Friday, November 21, 2014

Bethany's Guide to Henna Haircare

I was a hair dye addict in high school. I tried out every color of the rainbow, not knowing that I was frying my hair with each application. Wanting a more natural look, I switched to trying out natural hair dye, and the dye would leave my hair with a solid sheet of one color. After letting the dye grow out, I tried applying henna to my hair and I fell in love. All of the natural highlights were amplified, and my hair was tinted golden-red. As icing on the cake, henna is a hair conditioner, which means that my hair is in better shape every time I apply it.

I have become very picky about the brand of henna that I buy. One time, I bought "strawberry blond" henna from a bargain brand, and it turned my hair black! The colors must have been switched to the wrong boxes.

Since then, I always buy Rainbow Research Henna. It about $8 at Whole Foods, and I get 2-3 uses out of each container so it is pretty affordable.
I am not a sales person for Rainbow Henna and don't get any kickbacks from them (*but if they need a sales lady and are reading this, I'm up for the job! Just as long as I get free samples of henna)
 My only warning about henna is that it can't be mixed with regular hair dye. One time, I bleached my hair blond and then decided to apply henna on top of the bleached hair. At first it looked fine, but soon patches of my hair turned green! It was very hard to get rid of. The lesson that I learned was that, if I want to anoint my head with henna, I have to maintain a commitment to no hair dye. (especially bleach)

How to apply it
Henna comes in a powder form that needs to be mixed with water to make a paste. (I always use a plastic or wooden spoon to mix it, since the packaging warns against the alloys from a metal spoon damaging the henna)

There are a number of things that it can be mixed with to best suit your hair. Apple cider vinegar, chamomile tea or lemon juice can be added to brighten and bring out golden hues. Coffee can be added to draw out darker tones. Rosemary oil or an egg can be added to condition dry hair.

The paste will take on a mud-like consistency when it is mixed thoroughly. It can be applied like conventional hair dye and allowed to set for at least 1 hour. Unlike conventional hair dye, henna can not damage hair. I sometimes leave the henna on my hair overnight, allowing all of the conditioning goodness to permeate my locks.

Did you know.... henna has historically been used to dye men's beards, eyebrows and horse hooves? In addition to the rich tradition of Mendhi body art and hair coloring, henna has also had some pretty wacky uses over the years. To learn more about the history of henna, visit Earth Henna and read all about it.

Friday, September 26, 2014

Why do our family and friends get under our skin!?

Have you ever caught yourself with a bad attitude? Negative ways of thinking can cause us to self-sabotage, have a poor work ethic, drive others away or damage our sense of self worth.

Here are a few patterns of faulty thinking that are easy to spot.

The people-pleaser: "My opinion is somewhere between what some people think and what everyone else thinks."

The depressed apathetic: "Look at all of those smart people who know what they are talking about. I don't deserve to have a point of view, whatever the people on television say goes."

The pseudo-enlightened: "If everyone would just agree with me and do things exactly the way I do, the world would be a different place."

The martyr: "I have suffered so much in my life, I deserve to have whatever I want- even at the expense of others."

The self-enchanted: "Can we get back to talking about me now!?"

The melodramatic: "I'm having a rough day! I am going to set myself on fire and throw myself off a cliff."

....we could go on and on. I'm sure you could write your own list! I'm being silly with the quotes, but we all know how much these attitudes and thoughts can influence our lives.

When I am reading lists like these, I tend to automatically think of people that these personalities remind me of. Do you have a people-pleasing mom or a melodramatic neighbor? A lot of us do!

However, you might not be thinking of that person for the obvious reason. According to the groundbreaking psychologist, Carl Jung, the behaviors that tend to annoy or bother us in other people are generally ones that can lead to an understanding of ourselves. (In fact, I probably subconsciously wrote that list with myself in mind!)

When it really bothers me that my coworker is acting self-absorbed, it might be because those are behaviors that I am engaging in also. (and if the latter is not true, it may just be that I am afraid of behaving that way or used to in the past.) Instead of directly judging the person the faulty thinking personality reminds us if, it is critical to ask ourselves, "Are there times when I do that?" 

Although we have been talking about these thoughts as if they are always negative, there are times when the attitude can serve me positively if used at the appropriate times and with appropriate measure. It's funny to be melodramatic when making a joke, but it would be horribly detrimental to be melodramatic when correcting a coworkers mistake or when filing a police report. Taking time for self-care is good, but taking selfies all day while the baby is crying is obviously poor judgment.

After recognizing the personality tendency, think about when the behavior is useful and when it is detrimental. This will help give those tendencies purpose, while making room for us to use new ways of thinking in situations where those attitudes and thoughts did not serve us.



This post was inspired by an exercise that my friend Michele conducted at our local women's group. We did an activity where we drew pictures of people that we admired and people that annoyed us with a short list of things that we found admirable or annoying. After drawing the pictures, we had to consider if those were attributes that also described ourselves. Eerily, every person found the adjectives to fit perfectly!

You can follow Michele Parham's blog at Natural Attachment  She writes about midwifery, unschooling, natural parenting and all kinds of good stuff.

A big part of this post was inspired by some notes that I found from my Social Psychology course. The book can be found on Amazon HERE

Tuesday, July 29, 2014

What Positive Thinking Is (and is not!)

It may be true, perhaps, that Pollyanna ruined optimism for all of us. Frolicking adjacent to reality, Pollyanna gave us an archetype for how to drive our neighbors (and ourselves!) into comfortable, cynical pessimism. Let's not leave all of the blame on poor Pollyanna, though! Self help gurus, religious leaders and some law of attraction gurus can also be found promoting delusional thinking. (the "airy-fairy," as some call it!)

There are a lot of things that positive thinking can do for us. Most of us realize that staying on the negative side can damage our chances of making constructive decisions for the future. However, there is a lot of confusion over what positive thinking is and is not.

Positive thinking is personal

Have you ever been to a new age gathering where someone completely corners you and critiques all of the inner work they think you need to do? Just me? Okay, well, it truly does not make anyone feel empowered to change their lives.

Telling others to think positively will only backfire. We alone our responsible for our thoughts, telling others how to think will only make them feel bad about themselves. After all, this is positive thinking- not positive talking! Focus those positive thoughts toward encouraging others.

Positive thinking is not always happy

Sometimes we are heartbroken face overwhelming suffering. Failure to acknowledge pain can result in bad coping mechanisms and often causes us to behave in ways that are hurtful to ourselves later. When we think positively, it is important to maintain the integrity of reality without spiraling into bad thoughts that are untrue. Facing bad times with the attitude of, "I am going to seek the help that I need" or "I am really sad, but I know that my life is still important" will be much more helpful than being delusional about the heartbreak or spiraling into dark thoughts.

Positive thinking is not delusional

There is a difference between framing things in a positive light and making sh!t up and hoping it comes true. For centuries, humans believed that the earth was flat. In spite of all of that belief, the earth didn't change its shape for all of those people; and it won't change its shape for you, either. Thinking positively can help us gain a lot in life; better relationships, better interpersonal skills, better decision making and can even open up opportunities. However, positive thinking does not make all of our wishes come true or substitute for hard work.

What IS positive thinking? Gratitude!

Maybe Pollyanna had it half-right. When we lose our entitlements and are thankful for what is given to us in this life, it makes positive thinking quite a bit easier.

But why can it be so difficult?

Thinking in a way that is positive and healthy is a deceptively simple concept. Although there are ways one could make their thoughts more constructive overnight, there are often old habits that are tough to break. Seeking counsel is a good idea if one is having a tough time. For those of us who have destructive behaviors to break out of in order to think more positively, Cognitive Behavioral Therapy (facilitated by a licensed counselor) is a great option to consider.

Mt. Mitchell, NC

Tuesday, June 24, 2014

Dancing the Dance: an Interview with Belldance Goddess, Amy Cottrill

Bellydancer, Amy Cottrill, can often be found shaking up Pittsburgh’s events with the art of Middle Eastern dance. Amy’s dance troupe, ElectroBelly, is known for combining the striking blend of traditional bellydance and electronic music. Although Amy, also known by the stage name, “Amethyst,” is best known as a performer and an inspiring teacher; Amy is also a passionate vegan.

photographer credit: Robin L. Houck
I met Amy five years ago; at the first belly dance class I had ever attended. I had a coupon for being in the Pittsburgh Vegan Meetup Group, so I had nothing to lose by showing up and attempting to dance! Unlike other dance classes I had endeavored, this class felt comfortable and safe. Alongside me, there were women who large and slender, tall and short. Body image issues flew out the window as we danced to the beat of a Middle Eastern rhythm. After an exhilarating class, all of the vegans and bellydancers went out to the Double Wide Grill and socialized. Amy and her partner, Bill, impressed me with their commitment to walk the talk when it comes to their compassion for animals.
Currently, Amy is pretty busy coordinating the Pittsburgh Vegan Festival that will take place on July 19th 2014 at the Allegheny UU church.

I am very pleased to release this interview with Amythest about her evolution toward veganism, impressive artistic endeavors and spirituality within dance. Without further ado, I would like to introduce you to Amy!

Bethany: How long have you been bellydancing?

Amy: Learning since 1997, teaching and performing professionally since 2001

Bethany: Why did you decide to teach?

Amy: Sometimes women do not have a positive dance experience.  I had friends who had asked me to teach them privately.  I wanted to help women have a positive dance experience, and help connect them with this beautiful artform, and with other women, in a positive space.

Bethany: What kind of journey has veganism taken you on?

Amy: Vegan living has improved my whole lifestyle, awareness and health.  Becoming vegan cleared up bad headaches, skin and digestive problems I had (but did not understand until they went away due to the change in my diet). 

Veganism has led me to connect with like-minded people who care about making a positive change for our planet and its inhabitants of all sorts.  Veganism has connected me to a very positive community of people; and has helped me feel more alive and awake.

Bethany: What was your first experience with veganism?

Amy: I became vegetarian at a very young age due to a near-death experience, and connecting the feeling of not wanting to die with the realization that other living beings also have a natural desire to live and do not want to die.

It has always a very spiritual belief of mine, not to murder.

When I was in kindergarten, I ate a fast food hamburger and spent 3 months in the hospital on dialysis, fearing my death.  My kidneys, liver and spleen all shut down, as I suffered from HUS.  Sometime before that date, I had a DPT shot, so there was a question about whether the illness was a reaction to the DPT shot or (e-coli) contaminated meat.  …

...Miraculously, I survived.  Then, one day, my family went to the country on a trip, and a farmer had left a gate open, and our car almost hit a cow who was in the middle of the road, around a bend.  He stared through the windshield and I stared into his eyes, and felt the fear I saw in his eyes.  I realized he must have felt how I had felt in the hospital - fear, and a natural desire to live and not die. 

I laughed at the "steak" sign on the farm, and asked why that was on a cow farm.  My parents explained what meat was, and I will never forget the terrifying and sad feeling that came over me, and the realization I had, that killing a living being, a being who has a life (which is sacred and beautiful), and making the decision of taking away his life (as if it should be anyone's decision) just to for the selfish reason to eat his dead body, is horribly wrong and disturbing....  

...My mom sympathized with my thoughts on the subject, but wasn't sure what she was supposed to do since she had always been taught and believed people need to eat meat to be healthy. 

It wasn't until years later when I was 10 years old, when my parents switched my care to an Indian doctor who understood vegetarianism, that my mom became educated on the subject and happily let me become vegetarian since the doctor helped her understand how healthy a choice it actually is to stop eating meat.  As soon as she knew it was healthy for me, [my mom] was okay with it.....

I spent my childhood as a lonely vegetarian, the only one I knew, often mocked and ridiculed for my decision and beliefs, mostly by adults outside of my household.

I was in high school by the time I finally met another vegetarian, followed by meeting whole groups of vegans (outside of school)!  
I really started to think about the comment I'd sometimes hear, "But, you eat cheese, and that comes from an animal"; so I looked into it until I found out that supporting the dairy industry not only supports harm and eventual slaughter of the factory farmed dairy cows (which I had not yet known), but it also directly supports the veal industry, as their babies are taken from them, kept in horrible conditions and then killed while still very young.  I also learned that most cheese isn't even vegetarian, as it contains cow stomach lining. 

When I learned of this, there was no way I could pretend I didn't know and go on my selfish way supporting it.  I'd think of a mom and baby being separated and then murdered, since that is the reality of what happens to the animals.  So, I had to become vegan, although it was hard since I loved so many dairy foods.  I already abstained from eating eggs since I cracked open an egg full of blood while baking with my mom once (I guess a fertilized egg got in the batch some how).  So, giving up dairy was next, no matter how difficult a change it would be at first!

Then, one day soon after, someone randomly handed me a leaflet and there was information on it about a group in Pittsburgh (at the time) called Animal Passion, and I called them and was amazed to find out I wasn't the only vegan in Pittsburgh!  I met my first vegan friend through that group and finally, for the first time, felt like someone understood me!  From that point on, I met and made friends with many vegans!

Bethany: Have you had any mentors that have guided you along your journey?

Amy: Glenn Grodin of Animal Passion was my first vegan friend.  He introduced me to his friends, a whole group of wonderful vegans, who also became my friends and mentors. 

He took me to the East EndFood Co-Op for my first time, where I was shocked to find a whole grocery store full of options for me, and to see and try a raw fig for the first time (not squished into a processed cookie).  He corrected my embarrassing and hilarious mispronunciation of the word "vegan", since he was the first real, live vegan I had met after previously only having read about veganism at the time that I had decided to become vegan. 

Glenn was Pittsburgh's hardest-working and most dedicated animal rights activist.  He was the first person to help me realize, not only was I not the only vegan in Pittsburgh, but that I was part of a whole community of vegans, and I was understood in my shared beliefs, and certainly not alone!  Glenn helped me step onto an even healthier path, choosing natural foods over processed foods, organic over conventional. 

Glenn Grodin passed away, and Pittsburgh lost one of the most valuable animal rights activists, and I lost a really great friend.  He was a wonderful friend, mentor, and person. 

Bethany: What is the best piece of advice you have been given?

Amy: The best piece of advice I've been given, in regards to veganism, is to cook home made meals with whole foods as often as possible, read labels and avoid artificial ingredients.

Bethany: Okay, back to the dancing! I noticed that you tie spirituality into some of your dance workshops and events. What is sacred dance?

Amy: Sacred dance is religious or spiritual dance, and can be found represented by people of various religions or paths.

My own style of sacred dance combines bellydance with Pagan spirituality, and incorporates the Elements of Earth, Air, Fire and Water; Gods and Goddesses; Magic; meditation and guided visualization; story-telling; healing, positive intentions and goals, community, and more.

Photographer credit: J. Harrison
Bethany: How have you tied your passion for veganism, spirituality and bellydance together?

Amy: I have so many healthy interests which go hand-in-hand, such as bellydance, sacred dance, massage therapy (I graduated school as a massage therapist years ago), yoga, veganism, healing foods and environmentalism.  Everything is tied together.  Each of the mentioned ideas is a way to contribute to healing ourselves and the planet.

I often host events which include a mixture of healing and cultural arts, bellydance and sacred dance, and vegan food.  I believe in promoting all of those things, especially when they can be promoted together at one event.  Promoting cultural awareness and diversity connects us to other people.  Promoting a healthy diet for ourselves, animals and the planet connect us even more deeply with the world around us.

Humans are not totally separate from the earth, animals, and each other, as some may feel during a society-driven, rush around lifestyle; but each is connected to and has an effect on the others.  Humans often see mind, body and spirit as separate, when in fact the healthiest humans embrace rather than deny the connection between all three parts of the self.

Once you connect your mind, body and spirit, you connect with yourself.  Once you connect with yourself, it becomes easier to see your connection with others – people, the earth on which our lives depend; the animals who are all part of the same earth, environment and life.  Feeling the connection not only within parts of yourself, but between yourself and everything around you which makes up our world and our lives, makes it easier to want to live a good life full of connection, healing and love, rather than a life of blindly accepting murder of animals, illness from eating their dead bodies, and environmental destruction (and all while being disconnected from yourself and everything around you). 

If we kill all the animals, destroy their homes (which is also our home, our earth), and don’t take care of our own bodies, minds and spirits, we live a sad life of destruction, which will not end well for ourselves or our planet.

Bellydance and sacred dance are a beautiful way to connect the mind, body and spirit, while also connecting one person to another, and people of the present to people of the ancient past.

The belly is a sacred space within the body, where life grows, breath flows, feelings and energy live.  Through bellydance, we connect with our center, our bellies; and by moving in this sacred way together, we connect with the other dancers and with dancers of the ancient past, from which this dance has it’s roots.  It is very spiritual and powerful to connect with our ancestors in this way, through moving our bodies and breath in a way which they once did when their bodies were alive, so many years ago, especially while expressing spirituality in our dancing, as our ancestors did during ritualistic dancing.

Dancing and connecting in such a way helps open the possibility of reaching even further outside of the self to connect with other parts and beings of the world around you, past, present and future.  If you combine sacred movement and connection with healthy and clean/murder-free eating, you have a cleaner and healthier body, mind and soul, and a more clear conscience.

Bethany: What have been some of your most profound experiences with bellydance?

Amy: Studying under master instructor Ansuya Rathor of Bellydance Superstars has been incredible.  Her mother/teacher was one of the innovators of the American Cabaret style of bellydance in the 60s and 70s.  Studying under Ansuya has been very freeing as a dancer, as she promotes freedom of self-expression and innovation within the ancient dance form.  Ansuya encourages her students to learn about the authentic history, culture and forms of the dance while also being true to yourself, your own creativity and expression, and the innovation and progression of dance.

Ansuya also appreciates the connection of spirituality, veganism and bellydance, and it’s nice to learn from someone who shares similar views about the dance we love so much.  She has lived a vegan lifestyle at times and has talked about the connection.

Bethany: What is the most amusing thing that has happened at a bellydance event?

Amy: My former dance partner Shanti (only “former” because she is busy with her family now) performed at a private event with me.  A server walked by, offering guests pizza from a large tray.  Shanti took a tray full of pizza from a server, balanced it on her head, and danced around the room kneeling down in front of guests, offering them a slice of pizza from the tray on top of her head.  Guests would remove a piece of pizza from the tray and Shanti would get up and dance off to the next guest.  It was unplanned, just something she did on a whim, and it was quite entertaining!

Bethany: Is there a project you are particularly proud of?

Artist, John Ross with dancer, Sarah Hall
ReModel Gala 2009
photographer credit: Marcel Walker
Amy: I started an event series called the ReModel Gala, which promotes recycling, bellydance and art.  Local artists are each paired up with a bellydancer.  The artist creates a bellydance costume using all recycled/recyclable and reused materials.  The dancers perform in the costumes at the Gala, and judges choose winning designers based on rules in relation to materials used, recycling and creativity.  Eco-friendly prizes from local businesses are awarded.  Each event serves as a fundraiser for an eco-friendly charity.  Vegan food is served at each event, to promote the most eco-friendly diet.

My favorite costume in the competitions so far was at the first Gala, and was designed by artist John Ross.  The costume was worn at the Gala by dancer Sarah Hall.  The costume was made with reused record albums and covers.  It was very unique and gorgeous, and fit the dancer beautifully as she performed bellydance.

Bethany: Are there other types of dance or art that you enjoy?

Amy: I am a huge fan of Indian dance.  I myself have only taken a few Indian dance classes, so I’m just an occasional student of the dance.  But, I love watching Indian dance so much!  So, I include Indian dancers in many of my shows and workshops.

I’m also a huge fan of crossing cultures and blending forms of expression.  One of my favorite past ElectroBelly shows, which I hosted some years ago, included bellydance and break dance on stage together during the same piece, electronic music DJs, a VJ with a visuals screen, and more.

Thank you so much for interviewing with me, Amy!

Join Amy at the upcoming Pittsburgh Vegan Festival on July 19th and stay tuned for details on a Sacred Dance Festival and Vegan Bazaar

You can find Amythest's class and workshop schedule or book her for an event at Pittsburgh Bellydance

Be sure to Like Amythest on Facebook, also!

Friday, January 31, 2014

How to Open a Young Coconut

Young coconuts are, perhaps, the most delicious nut on the planet. (Can you believe coconuts are considered a nut and not a fruit?) Unlike the coarse, brown-shelled mature coconut, young coconuts are contained in a thick white husk that can be intimidating to coconut virgins everywhere. If you have tried the mature coconuts at the average supermarket, you may have noticed that the "meat" is impossibly hardy and difficult to use in recipes. However, the "meat" is much easier to use in young coconuts, as it has more of a Jell-O texture and can be easily blended, chopped or scooped with a spoon.

I get especially excited about coconuts as they possess nutrients that are good for your brain such as medium chain fatty acids. They also have antimicrobial properties that could potentially help your immune system as well as electrolytes that are essential for nerve conduction and heart health. Coconuts are also rich in cytokinins, a plant hormone that may have anti-cancer properties. The thing that I like most about coconuts are not just that they are healthy, but they are also delicious. I will not plug my nose and eat or drink anything, it has to taste good.

The first time I bought a young coconut, I was so excited to eat it. However, I had no idea how to open it. I stood in front of my counter with my tiny, maybe a little bit dull, kitchen knife in bewilderment. I chopped, stabbed and, generally speaking, tortured the poor thing before I realized how to cut a hole in the top.

Now a coconut veteran, I bought some coconuts for myself the other day and had them ready to eat in minutes. I took some pictures so you can follow along and be sipping on that coconut water in no time.

What you will need:
A young coconut
A large kitchen knife
Possibly a straw

Step 1) Saw off the point on the top of the coconut with a serrated knife

Step 2) In a sawing motion, cut downward on the three sides

Step 3) Tap the top of the coconut with the lowest point on your knife. You will be making a circle all of the way around. With my knives the way they are, I go around the coconut two or three times. If you want to spare your knifes, you could also use a hammer and a brand new, sterilized nail.

Step 5) Once you have gone all of the way around a time or two, the top can be pulled back like the top of a can.

Step 6) Poke a hole in the jelly and enjoy that delicious coconut water!

After drinking the electrolyte-rich water, the jelly can be scraped out with a spoon.

I hope this tutorial helped you have a frustration-free coconut experience!

Much love,


More about coconuts:

As a side note, I saw Gabriel Cousens, M.D. speak two years ago and he was mentioning that a lot of vegans forget that they are already on a lowfat diet simply by being vegan; they actually can neglect to get enough fat in their diets! He recommended coconuts and chia seeds as dietary staples to stay balanced.

The only downside about coconuts is that they are difficult if not impossible to find organic in northern regions. (Due to the fungicide they are dipped in before transportation to prevent mold) Some think that young coconuts have such a thick husk and shell, the fungicides have not found their way into the inside. I would prefer organic if I could find and afford it, but I do eat the conventional ones in the meantime.

Sources for nutritional facts:

Pub Med

Wednesday, January 22, 2014

A Few Ways to Feel Beautiful (according to me!)

I have found that a lot of people find their way in to the health food world to lose weight, slim down and look better. There are endless books, documentaries and magazines on dieting, fitness and health foods in the pursuit of beauty. A lot of people use this information to slim down, lose necessary weight and feel lighter; others, however, just seem to torture themselves.
I feel like people often are missing the point when they pursue beauty rather than health. The feeling of being beautiful can often be fleeting, and it is an all too common experience to be at a healthy weight and state of health and still feel unhappy with how one looks.
Fed up with all of the superficial bull$h!#, I would like to share a few ways I like to be beautiful that does not have anything to do with weight.

Hold your head up high
Having good posture will give one a confident edge that will carry out in all aspects of life. Mind-body awareness has a lot of I personally have a hard time with this one, but I try to remember the cues from an Alexander Technique workshop I took once that has really helped with my mind-body awareness.

Proper Nourishment
Staying well hydrated and nourished can give ones skin a lovely glow. Eating a lot of fresh, raw produce (I like to eat a LOT of raw food, but even just one additional serving a day can have health benefits) and drinking green juice or water can do wonders for improving overall health.

There is nothing that makes someone more approachable than a genuine smile. If it is hard to just naturally smile, practice thinking joyful thoughts when your mind is resting (ie, you are not in the middle of something that needs your concentration) and dismiss the negative thoughts. Smiling in front of a mirror can also boost

Even if there is weight to lose, muscle to build or acne to clear up- accept yourself for where you are at today. Pick out the qualities about yourself that are likable and capitalize on them. No one is perfect, and the expectation of such can be terribly damaging. There are probably so many imperfect people in your life that you love; why not make yourself one of them.

Doing something creative (whether it be visual, musical, edible or whatever your passion is) can really make a person glow. Practicing some sort of art can also help work through deep emotions that can hold one back from their full potential.

Avoid harsh criticism, gossip and complaining
I have found that some of the most beautiful people can suddenly appear to be very unattractive after opening their mouths and hateful or rude words are expressed. I have caught myself complaining a number of times lately and realized that I don't really want to be a complainer. This habit can be curbed by noticing when one is doing it, and then promptly replacing the negative comment with a positive one. It is very important that self-regulating occurs with the voice of a thoughtful mentor rather than a harsh critic.

Decorate yourself
Fun hairstyles, jewelry, makeup and lotions are all fun ways to have some style. I like to play around with fashion, it is one of those things that is more fun when it is taken lightly.

Practice listening intently
The best social advice I have ever heard was from Oprah, who once said that she likes to pretend that she is interviewing everyone that she talks to. (although, in her case, she usually is interviewing most people that she talks to!) Follow up questions and an appropriate amount of eye contact reassures the person you are talking to that they have your full attention.

Aerobic exercise
The tool of aerobic exercise has the power to make eyes shine, skin glow, stimulate the production of beneficial neurotransmitters and make the cardiovascular system stronger. I like to do some intervals of walking, running and jogging to get my heart pumping.

Laughter really is the best medicine! A good laugh can bring people closer together, raise serotonin levels and get the blood pumping. According to WebMD; "We change physiologically when we laugh. We stretch muscles throughout our face and body, our pulse and blood pressure go up, and we breathe faster, sending more oxygen to our tissues."

Focus on other things
When virtually anything is put under a microscope, the flaws are much easier to see. While it is important to focus on ones self sometimes, (Quite often, in fact!) putting energy into other projects, relationships and activities can boost self-esteem and reduce anxiety. It is especially esteem-boosting to spend time on projects that you personally excel at and feel like you are benefiting others when you do them.

Whatever you like to do to feel beautiful, remember to be kind to yourself!

Much love,

Bethany < 3

Monday, January 13, 2014

10 Ceramic Pieces that Blow my Mind

Pottery is an art that I can easily lose myself in. From squishing the clay between my own fingers to admiring pottery made by others, I just can not get enough of it. In my free time, I like to collect pictures of pottery to oooh and ahhhh at. Today I picked out a few favorites to share and I hope you like them as much as I do!

1) Theresa Brooks's intricate coil vase looks as though it were made of soft-petaled flowers. I particularly like this vase because it has a weightless feel to it even though it is a very large vase. Click here to see the full collection and learn more about this artist.

2) This hand-built vase by Susan Anderson spirals inward with an implied sense of infinity. This vase particularly speaks to me because of the non-linear quality about it. To see more of Susan Anderson's work, click Here.

3) This octopus collection by Shayne Greco is so realistic, I could imagine being a bit afraid of washing my face in this bowl. What I love about these pieces is that the sea creatures have an illusion of movement and life. To see the full collection and learn more about Shayne Greco, click Here.

4) As seen in Toronto, Coe and Waito's collection of jellyfish give the viewer a feeling of being underwater as the pieces float weightlessly in the exhibit. I like the immense amount of detail on the tentacles  and the way the jellyfish seem to be realistically puffing up as they reach for the ceiling. Coe and Waito's full collection and biography can be viewed Here.

5) These wheel-thrown vases by Jennifer McCurdy speak volumes with negative space. I love how the space twists around and up, giving the illusion that the pot may vanish with the wind. Jennifer McCurdy explains her creative process in her biography on her website,

"After throwing my vessel on the potter's wheel, I alter the form to set up a movement of soft shadow. When the porcelain is leather hard, I carve patterns to add energy and counterpoint. I fire my work to cone 10, where the porcelain becomes non-porous and translucent."

To learn more about Jennifer McCurdy and see her full collection of intricate pottery, click Here.

6) This incredible wheel-thrown vase by Linda Nowell uses negative space to create contrast between the interior darkness and outer light. I love the intricacy of the top half with the heavy handedness of the lower half. To learn more about Linda Nowell, click Here.

Here is a page that shows pictures of how the vase was created

7) These etched vases by Melanie Ferguson posses an illusion of illumination. The yellow on the sides further the idea that the pot is so full of light it is just bursting at the seams. I also love the weightlessness of the lower half with the slightly heavier top. To learn more about Melanie Ferguson and view the full collection, click Here.

8) This wheel thrown vase by Anne Goldman spirals outward with a feeling of unraveling rather than infinity. I love the sea shell texture on the outside compared to the inner smoothness. To see more of Anne Goldman's pottery, click Here.

9) These pit fired coil pots by Kay Lynne Sattler seem to radiate light like the Hawaiian heritage that inspires her art. I love the contrast, the light and the curling of the dark outer pot to the golden interior. To discover more of Kay Lynne Sattler's art, click Here.

10) This surreal porcelain collection by Kate MacDowell depicts a delicate view of what lies beneath the surface. I love how the pieces are more intricate at the deeper levels. There is a lot of metaphor here, but your interpretation is as good as mine. To learn more about Kate MacDowell, click Here.

Friday, January 10, 2014

Staying Warm, Happy and Healthy all Winter

I had the most difficult time last Fall staying on a healthy, high raw diet as the temperatures fell. When it's cold outside, the last thing I want to do is eat cold food. As I have been experimenting throughout the season, I have found a few things that have helped me stay healthy, happy and warm.

1) Warm Herbs
I have found that warm herbs are excellent for helping my body stay warm. My favorites are ginger, cinnamon and garlic. Garlic is especially wonderful since it also has anti-viral properties, which is always useful this time of year.
I can add these to a smoothie, a salad or a juice and it does the job just as well as a cooked dish.

2) Wearing Proper Layers
I've got my long johns under my pajama pants under my jeans. I look a little chubby, but it works! Never underestimate the power of layering.

3) Drinking Tea
Warm teas (such as ginger or chai rather than cool teas like peppermint) add both temperature and herbal warmth on a chilly Winter day.

4) Soup, Soup, Soup!
I like to eat warm soup made with miso, garlic or potatoes. It's not raw, but it does the job!

5) A little bit of exercise helps
Taking a brisk walk or doing a few minutes of aerobic exercise indoors does wonders to warm me up.

6) Brave the cold and visit a friend
Having a good visit with a friend over a cup of tea can make the cold feel like an adventure rather than a curse.

7) Try to have fun!
Try out skiing, ice skating, sled riding and snow man building. Making the most of these cold days helps me look forward to them when the season changes again next year.

When I absolutely can't stand it, it helps to remember that it is all temporary : )

Jaymes and I running around in the snow last Winter

Tuesday, January 7, 2014

How to Make Green Juice (without a Juicer) In 15 Minutes

I love fresh green juice. It is full of super-vitamins, makes me feel amazing when I drink it and is a great way to stay hydrated. I have noticed that I am usually, specifically, hungry for more raw, fresh foods in the following meals when I have a green juice in the morning.
I juiced a lot when I first started my raw food diet. I was recovering from serious health ailments, and healing was my full time job. I had juice three times a day, and more often during my 40 day juice feast. (Although it wasn't like I was doing all of that juicing for myself, my family helped me a lot.)
However, as time went on, my health returned and my schedule began to fill up. Juicing became less frequent as my life became more hectic. After moving from a home with counter space to an apartment with very little, I stopped juicing altogether.
Thankfully, I discovered an easier way to make my morning green juice that does not involve using a juicer. Now that green juice is again a part of my daily routine, I have noticed a big change in my health and I am so thankful.

Here is a walk through of how I have been making green juice without a juicer

What you will need to get started:

1 head of romaine lettuce
1 Pear
1 Apple
1 Beet
1 chunk of Ginger

(The greens and fruit are completely optional. Mix it up! The sky is the limit!)

A Nutmilk Bag
Nutmilk bags were originally created to strain almond milk. (hence the awkward name) They generally cost around six dollars and can be found online

A Big, Wide Bowl

A Blender

Step One: Chop up the Fruits and Veggies

 Step Two: Throw them veggetubbles in a Blender with Water

I used quite a bit of water on this occasion to counterbalance the amount of fruit sugar in the beets
Step Three: Blend it up!

Step Four: Strain It
At this point, you will want your large bowl to be sitting in the sink. With the nutmilk bag around the top of the blender, gently pour the liquid in to the bowl.

Step 5: Milk it! This is where things get weird. Squeeze the nutmilk bag until all that is left in the bag is dry pulp. This usually takes me about one to two minutes.

I like to pull the string on the top before I start milking the juice, but you don't have to

After the juice is thoroughly extracted, it is ready to drink;

but before you run off and enjoy that juice, be sure to clean up first
The bag can be flipped inside out to empty the pulp
It takes about thirty seconds to rinse this bag off. I like to run my nutmilk bags through the washer every so often to kill any bacteria.

And there you have it, two quarts of beet-red green juice in fifteen minutes without a juicer


Monday, January 6, 2014

Meditating with Mandalas

Meditation is a practice that comes in many shapes and sizes. Meditation tends to conjure images of someone sitting cross-legged practicing stillness. While it is true that this is the most common type of meditation, there are many other kinds. In fact, meditation can be used while walking, drawing, playing the drums, knitting or doing anything repetitive.

The key is to match breathing to the repetition (Tip: If I am walking more quickly than I would like to breathe, I take a breath every two steps rather than every single one) and allow all other thoughts to be put to the side until another time. A repeated mantra (phrase), prayer, or affirmation is often helpful.

The type of meditation people find most helpful tends to relate to their personality type. Because I am a visual person, I find the using mandalas to be incredible helpful when meditating. A mandala is nothing more than a circular, often repetitive, image. Mandalas are used to represent the universe, cycles of life and seasonal rhythm in traditional Hindu and Buddhist traditions.

I often find that I do not need to apply the mental energy that I would while traditionally meditating. Maybe it is because I am so entertained by the colors, lines and shapes unfolding before my eyes, it becomes very easy to put away my other thoughts and allow the meditation to come automatically. I still try to make the time to practice stillness, because both forms of meditation offer different things that I equally need.

The Specifics

I like to use the same pattern that you would see in the center of a sunflower or pinecone. (The pattern is called a phyllotaxis) It looks complicated, but it is actually very simple to draw.

I use a simple graph to guide the shape.

First, I like to draw three rings.

Second, I divide it like a pie

Third, I put a big X over each "square"
It will start to look like this
Keep going, and it will look like this:

In the middle, I ordinarily would curve the middle lines, but I had to space them out funny because I made this mandala via computer. So, the lines are funny- but you get the idea.

Now, you could just leave it like this and color it

Or, you could erase the graphed lines (the pie shape) and color it like I did this time

Of course, the end result has nothing to do with the actual meditation, and really the outcome is the least consequential aspect to this variety of drawing. The healing is in the process!

Interesting Facts About Meditation

In the popular health psychology bookMind Over Medicine, Lissa Rankin, M.D. explains a few of the benefits of practicing meditation. "Meditation has been shown to decrease stress-related cortisol, reduce respiration and heart rate, reduce the metabolic rate, increase blood flow in the brain, increase activity in the left prefrontal cortex (which is observed in happier people), strengthen the immune system, and lead to a state of relaxation."

(Here is a great article by Lissa Rankin about how and why to utilize meditation)

Pioneer of meditation reserach and acceptance of meditation in the medical field, Herbert Benson, M.D. believes that, "Any condition that's caused or worsened by stress can be alleviated through meditation" (You can read the rest of this article Here.)