Nia Fia
Version 2.014

"The function and duty of a quality human being is the sincere and honest development of one's potential."
~ Bruce Lee


Fish for Brain Happiness

Posted on August 7, 2011 at 9:30 PM Comments comments (0)

Eating fish once per week cuts the risk of Alzheimer's by 60%."

~ Steve Gillman's newsletter 8/7/2011

"One American study found a 60% reduction in risk of Alzheimer’s disease in people who ate oily fish at least once a week. Fish oils may help to prevent furring or hardening of the arteries and high blood pressure which can raise dementia risk." ~

How can I stay centered and grounded no matter what

Posted on June 26, 2011 at 7:29 AM Comments comments (0)


"When I am working with clients, one of the first core capabilities I teach them is about is how to minimize getting thrown off balance. They learn how to become more "awake" and grounded.

I'd like to pass on some tips for how you can do this in your own life, because it's a key skill that can help you in several ways:

- minimize the feeling of being out of control in your life

- start building and sharpening your gut-awareness, an important early warning system that's needed to be able to navigate your Disquiet.

- help you perform more effectively in the things that are important to you

- begin to build an ability for you to feel grounded and centered - no matter what

When we are threatened - either physically or emotionally, our "fight or flight" system is activated. Remember that concept from high school biology? It is very real. Having a gun pointed at your head or your mortgage check bounce causes the same amount of adrenaline to be dumped into your system as your blood is diverted to your extremities to help you either run or duke it out. Then, the brain activity diverts energy from the logical part of our brain to the most primitive reptilian part that's in charge of our most basic survival.

So the thing to do is minimize this chemical reaction as much as possible, and to buy some time to let whatever adrenaline that is released dissipate a bit and get our brains back online.

Enter the wisdom from meditation used in martial arts and spiritual traditions. There is something you can learn to do in real-time that will help. It's easy and it works!

The following is a practice adapted from an exercise in a great book called "Retooling on the Run: Real Change for Leaders With No Time", by Stuart Heller and David Surrender.

Below you will see the instructions that I use with my clients. To learn this, I first recommend you actually listen to the instructions told to you while you are sitting quietly with your eyes closed. To hear these instructions, you can listen or download it by going to my blog and clicking on the "Centered Presence Practice" button.

Once you have practiced it a couple of times in a slow relaxed way with your eyes closed, begin trying it real-time in your day-to-day activities. While you are talking to someone, try it - right then. The next time you are in a hectic staff meeting, try it. Eyes open and while you are talking (yes, you can do this while you are doing other things). The next time you're in a conversation that goes ballistic with your spouse or kid, try it.

The more you practice, the more accessible it gets. It can become second nature. When I am in a coaching session with someone, I use this practice myself probably a dozen times inside a 90 minute conversation. It keeps me present and focused. It also comes in handy at home - in thosetouchy situations with my significant other and my teenage son.

Give it a try and let me know how it goes!

The Practice: "Centered Presence"

-  Find your Feet

-  Feel your feet touching the floor.

-  Notice the pressure and the contact between your feet and the floor.

-  Become aware of how warm or cold your feet maybe.

-  Whatever you can sense there, let that awareness increase and spread throughout your body.

-  And take a nice deep breath.

-  Find your Hands

-  Bring your awareness to your hands. What can you feel?

-  Sense the air moving around them. What is their temperature? Whatever sensation you can detect, let it increase and spread throughout your body.

-  And take a deep breath.

-  Find your Head

-  Look and listen to what is going on around you and within you.

-  Tune in to your senses of taste and smell.

-  Notice how your head balances on top of your spine.

-  Let the sensations grow in strength and spread throughout your body.

- While maintaining this quality of sensation, let a new breath emerge.

- Find your Breath Inhale and exhale on purpose

- Focus your attention on the middle of your torso

- Relax and let your breath move to its own rhythm

- Let the sensations grow in strength and spread throughout your body.

Let me know how it goes! Or contact me with any questions at [email protected]

I hope you find this helpful in your life.


The Kapha Type

Posted on June 26, 2011 at 12:20 AM Comments comments (0)


"Kapha types have good endurance, strength and stamina.

  • Although it is easy for you to follow routine, it is healthier for you to periodically break from routine.

  • You tend toward inertia and tend to attach to people or things.

  • Food and security are important to you.

  • The primary organ is the chest.

  • Kapha is often correlated with the production of mucus.

  • Kapha types have a tendency towards congestion, sinusitis, sluggishness, weight gain, diabetes or water retention.

  • In order to be balanced, Kaphas should be physically active, consume little fried or fatty foods, avoid icy drinks, sweets or excessive amounts of bread. They should enjoy plenty of fresh vegetables.

  • Kapha types should allow excitement, change and challenge to become a regular part of their lives."


  KAPHA roams peacefully through the forest, meandering amongst the sweet scent of flowers and trees, stopping to talk with deer and to ponder the day. Slow and steady from forest to meadow, from valley to mountain, steadfast and strong through all walks of life.

Kapha is a combination of the elements Water and Earth. Kapha reflects the qualities of those elements such as heavy, cold, wet, slow, steady, soft, sweet, thick, oily and smooth. Think of Kapha as cohesive, literally giving shape, density, form and structure to the body. The Kapha dosha is responsible for mental functions like memory, serenity, faith, forgiveness, devotion, and emotions like love, affection, calmness, patience, sympathy, attachment, depression, greed and lethargy. Kapha provides the function of growth, development, stability, lubrication, and storage within the body. Those with predominant Kapha are susceptible to weight gain, respiratory congestion, depression, and oversleeping. Kapha is aggravated by sweet, sour, and salty tastes, cold, damp climates, excessive sleep, and lack of stimulating exercise. The tastes of bitter, pungent (spicy), and astringent balances Kapha, along with energetic activities, dry heat, invigorating scents, and energizing teas and spices to maintain their profound stamina and generous spirit.




Kapha: Oily skin (Earth & Water)


Kapha doshas are associated with structure. Kapha people are calm, loving, honorable and true to their word. They can sometimes become lethargic, slow to change or dull if not driven by others. When in balance they are patient, insightful and compassionate, but when imbalanced they can become controlling and insecure and physical symptoms of sinus congestion and weight gain can develop.


Kapha Skin:

Common Skin Problems: Kapha skin is prone to cystic acne, wet eczema, blackheads and excessively oily skin.


Caring for Kapha Skin: Healthy Kapha skin is smooth and free from wrinkles. Lucky you!  Use more detoxifying face masks such as our Chocolate and Peppermint Detoxifying Face Mask with Peppermint Activator. If you have oily skin exfoliating once or twice a week is very beneficial to the skin. Using a Nourishing Facial Oil for Oily skin with  ingredients such as jojoba  is important to balance out your sebum production. Kapha skin is more prone to breakouts. Try our Essential Blemish Stick that contains a unique blend of botanicals, including turmeric and neem that are effective in killing bacteria and reducing inflammation.


Once you know your skin type you have a great deal of control over the texture, clarity, and long-term health of your facial skin. The primary goal of Ayurveda is keeping our dohas in balance. Explore what Vysada has to offer for your skin type below.

  • Greasy, thickened skin, more tolerant of sun.
  • More likely to trap dirt in skin due to larger pores.
  • More prone to cystic acne, which can leave scars.

To Balance Kapha:

Take a hike in the mountains

Cook a spicy meal for friends

Avoid too many sweet or deep fried foods as they add oiliness to your skin


What's Your Ayurvedic Type?

Posted on June 25, 2011 at 11:09 PM Comments comments (0)


Kapha: Your constitution shows a likely kapha (water) dosha. Those with this dosha are vulnerable to respiratory problems and allergies.

Kaphas are slow, deliberate people with a mild, easygoing manner borne of good muscle structure and a healthy constitution. At their best, they have exceptional stamina and a metabolism that is able to pace itself. At their worst, they become plodding bureaucrats unable to get past the minutiae of life. Kapha imbalances manifests itself mostly in a slowing down of metabolism and obesity. The prescription for Kapha imbalances is to help them snap out of it. Bitter foods that will shock their system, aerobic exercises, adventurous activities that will take away from the routine."


Click here for more information about the Kapha dosha.


Hugs: Good for Your Health

Posted on June 12, 2011 at 11:28 PM Comments comments (0)

According to USAToday:

"A brief hug and 10 minutes of handholding with a romantic partner greatly reduce the harmful physical effects of stress..."

Ahhhhh.... I miss real life hugs.... Maybe I should go stand at the corner   :(

On a lighter note.... somebody put together a cost analysis of hugs.  This is the first and my favorite:

"We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth" - Virginia Satir, family therapist

Setting Lifetime Goals Part 7

Posted on June 4, 2011 at 5:54 PM Comments comments (0)

from mindtools...

"The first step in setting personal goals is to consider what you want to achieve in your lifetime (or at least, by a significant and distant age in the future). Setting lifetime goals gives you the overall perspective that shapes all other aspects of your decision making."

Number 7: "Physical - Are there any athletic goals that you want to achieve, or do you want good health deep into old age? What steps are you going to take to achieve this?"

I want to have a healthy BMI (18-24.9) and be as healthy as possible physically for as long as I am able to.  I'm willing to establish an exercise regime and a healthy diet to achieve these goals.  I am also interested in joining recreational activities that are healthy and athletic.