For those of you who’ve lost your mother or never really knew her; who’ve lost the child(ren) who've made you a mother or were unable to not conceive as wished; who’ve adopted, fostered or raised a child as your very own; who now nurture a child in your womb; who mother other species or carry on each day continually caring for those around you; & for those of you who are being celebrated by your children &/or celebrating the woman who birthed you into being or the women who've stepped in & showed up for you when you needed them most, YOUR passing along of this love, selfless dedication to others & your sweet, mothering sprit--sometimes silent but surely seen in the eyes that truly matter-- is always honored!
I hope you recognize how loved you are... on this day & every one to follow!

Happy Mother’s Day!

May we all be blessed, in some way, shape or form, by the gift of divine motherly love!

#mothersday #motherhood #momstobe #lessonsinlove #values #gratitude #kindness #compassion #friendship #endlesslove #selfless #dedication #thanksmom #beandbewellness

“Voting with your dollars” causes knee jerk reactions in some who know this action alone cannot incite positive change; this, however, doesn’t detract from its validity & worthwhileness. ‘Tho we may honorably aim to reduce unnecessary consumerism, we still must consume certain resources to live & thrive but, at least, we can make our impact as beneficial as possible through wise decisions, sustainable practices, giving back/paying forward & supporting companies that care! 

That said, I’m happy to share that one of the companies which I love to support for yoga supplies is Jade Yoga!

Among their many eco-conscious offers are natural rubber mats, organic cotton carriers,  genuine cork blocks & other awesome props.  With each order I place, Jade plants trees, preserves rainforest & donates to protecting indigenous trees like Mahogany, Parkia & Macaranga trees which serve as habitat for chimps & other members of the local community/ecosystem!  If you need any yoga supples, let me know & I will be glad to put together an order with my wholesale account & pass along a discount!  To browse Jade's offerings, you can visit www.JadeYoga.com.

Yes, we’re still consuming but, in a sea of complex choices, challenging daily decisions & info overload, all we can do is our best to select ultra durable, biodegradable items & make our highest choices in the moments in which we decide! So, here's to your mindful choice making & thank you for pausing to reflect on not only your own health but the health of the world at large, & for caring like you do, my friends!  

#balance #treadlightly #earthfirst #nevergiveup #choosewisely #putdowntheplastic #jadeyoga

Wherever you are, just remember that you don’t need to go anywhere in particular
in order to keep moving on forward & upward!

You can...
pray,
meditate,
tidy up,
sow seeds,
stroll in the rain,
nurture a house plant,
walk barefoot in the grass,
feel the sun upon your face,
make a simple nourishing meal,
connect with neighbors & loved ones,
teach and be taught by a child,
cultivate patience & trust,
listen to or make some music,
trust in your instincts,
learn something new,
stretch/relax your muscles,
write a lovely note,
do some yoga,
dance,
smile,
breathe...

Wherever you are, keep doing what you can to keep moving forward & shining your bright light, for yourself & us all!
​
#whateverittakes #backtobasics #findyourcalm #findyourcenter #findyourself #neverstopgrowing #neverstoplearning #bethelove #justbeyou 

This cheery little one is so much more than a weed! It provides food for pollinators and wildlife-- plus, all parts of the dandelion (Taraxacum officinale) are considered edible for people too!!

The inulin-/prebiotic-rich taproot supports digestive health, provides food for our microbiome (aka the "friendly flora" in our gut or the good bacteria or in our GI tract), and can be made into a liver-supportive tincture or decoction.  

The vitamin-, mineral- and phytonutrient-rich greens contain support eye health, are lovely in a nourishing Spring soup and, all-in-all, can be a free source of nutrient-dense plant power!

The polyphenol and flavonoid-rich flowers can be dusted and sautéed or air fried for a tasty treat that's considered a delicacy in many countries--
and all of the above can even be washed down with some dandelion wine, if you’re so inclined!

If supporting you in incorporating all this green and yellow goodness into your day, here are a couple of recipes you might like to try...

Fried (or Air Fried) Dandelions

Ingredients

• 40-50 (depending on size) dandelion flowers (remove the hollow stems & trim excess green at top of hollow stem/below flower; soak in a little salt water for 5-10 minutes to help remove bitterness then pat dry w/ kitchen towel to remove excess moisture)
• 3/4 cup organic all-purpose flour (I use whole-grain unbleached wheat but you can use gluten-free, paleo or most any flour here) 
• 1/4 cup organic panko
• 1 tablespoon seasoned salt (I make and use my own- and may sell it someday soon- but you may use garlic salt or any all type of seasoned salt)
• 1/2 tablespoon freshly ground organic black pepper
• 1/2 cup organic coconut oil (any other high smoke point oil or butter from grass-fed cow milk will work too)
• 2 eggs (mine come from the organically-fed, free-rangin' layin' ladies out front but any ol' eggs could do)

Instructions

• Mix flour, panko, seasoned salt and pepper in large bowl until fully combined.
• In separate bowl, beat eggs until light and frothy.
• Toss dandelion flowers into egg mixture and coat well.
• Heat oil in large cast iron skillet or Dutch oven over medium heat, taking caution not to overheat to smoking point.
• Use slotted spoon to remove dandelions from egg mixture and to allow any excess egg to drain.
• Dredge dandelions in flour mixture until completely coated, then remove from flour and cook, in single layer, in hot oil (or Air Fryer*), turning once, until lightly golden brown on both sides (you'll need to do this in stages, repeating until all are cooked).
• Remove from oil and drain on towel on plate and serve immediately.

*If using Air Fryer, you may wish to add a few tablespoons of olive oil or melted butter to egg mixture to create similar taste and 'mouth feel'.

Authors notes:
Since fried food is definitely not amazing for us and can lead to AGEs and other harmful substances that act like free radicals and lead to premature aging, savor, share with others (so that no one eats too many!) or reduce recipe size. 

If you're anything like me, you are passionate about caring for self and living well but also find value in giving yourself a little wiggle room to enjoy life and find balance in it all (without going overboard on rigid restrictions or excessive amounts of self-imposed food 'rules') so perhaps just eat a hearty bowl of veggie soup (that includes some fresh chopped lightly cooked dandelion greens) to help combat the fried-ness of the above treat!
 
Dandelion Jelly
I haven't tried this one yet but this recipe looks good so I intend to, and will post on it after I do!

If you’ve done anything more than appreciate their bright cheery look, dig them up, mow them over or blow on the seeds to make a wish, I’d love to hear how you enjoy dandelions so please feel free to enlighten me and leave a comment below!

Love,
​Amy

⚠️ If you have latex allergy then proceed with caution as the milky sap, particularly exuded from the cut stems, can cause skin irritation, contact dermatitis or other adverse effects.

☘️☘️☘️Considering that today involves the wearing of the green, I'm feeling inspired to share my love of the eating of the greens with a little nod to these Fresh nearly-Spring Stinging Nettles (& succulent Miner’s Lettuce) I just harvested!  Making their way into our home & onto our plates, the Miner's Lettuce became part of a vegetarian taco salad while these Nettles were steamed to soften the fine needle-like hairs (trichomes), which are responsible for imparting the warm, tingling “sting” you may feel shortly after they pierce your skin & release a variety of their phytochemicals into you! That said, you can also eat them in raw form too but you may want to take precautions, like gently scraping the trichomes or folding and thoroughly crushing the leaves prior to ingestion. They may also be ground in mortar and pestle or in blender (makes great vibrant green smoothies!) or dried in dehydrator or open air and then cut or ground for future use in making meals (pesto for zoodles, lasagna, calzones, etc.) in making tea/infusions, tinctures, or in other deceptively nutritious and delicious culinary creations! More on this later as I'm feeling inclined to eventually compile a recipe book to share with my clients as part of a nutrition consulting package or as a stand alone item to share with all!  

​​Now, because I didn’t have gloves with me on my walk, I actually handled these with bare hands & never got ‘stung’ but, if I did, I would have simply sought some nearby-growing Dock leaves (or grabbed some from the Dock growing in our yard once I returned home) & then crushed a few leaves to rub on the affected area for use as an 'antidote' of sorts, to help combat and neutralize the sensation (which I liken to a pulsing pins and needles feeling).  In many instances, I just deal with my brushes with Nettles. I don’t find the sensation to be very offensive and am a big proponent of mind over matter so generally use perspective and a little deep breathing to help offset the stress created by some of life's more challenging situations.  That said, I do honor and respect that each and every one of us is a biochemically unique individual so, while I can find ease despite being 'stung', I realize that this may not be someone else’s experience-- yet or ever! Nevertheless, handling with ‘kid gloves’ & most any thick hand protection should do wonders in helping one avoid the 'burn'--or however one might classify the experience of having been 'bit' by this particular plant-- and to comfortably harvest the potentially-prickly but deliciously nutrition benefits of nature's bounty!  Note: don’t forget the wrists and forearms with a thick long sleeve shirt or other protection, if you're concerned about exposure and Nettles' 'sting'!
​
Of course, I must mention that, in order to help leave no trace-- while leaving some for others and some for yourself for next harvest-- it's vital to only cut or harvest the top sets  of leaves and to generally follow the practice of taking no more than 10% (or less) of what you see around you.  While the world is our oyster, we humans can be far more arrogant and self-serving than is wise for our own good and long-term health of our ecosystems so, again, please be respectful, tread lightly and give thanks, while you're at it, to plant and planet while sustainably reaping the goodness of the seeds that have been sown and nourished by the birds and other creatures who also depend upon Mother Nature's life-giving sustenance. 

Onto the nutritious benefits of the gentle reaping of nature's bounty.  Nettles leaves, especially when harvested in early Spring, are a particularly nice source of vitamins, minerals and other phytochemicals, including but not limited to beta carotene, vitamin C, vitamin K, vitamin B2, Calcium, Magnesium, Potassium and Quercetin.  Because of its lovely nutrient profile, Nettles is known for many research-based results, which include lending a hand (or leaf) in: conferring seasonal allergy relief, promoting joint comfort, assisting with enlarged prostate and providing numerous other science-backed benefits*. Plus, they're a low calorie, nutrient-rich food choice which may help you feel full and satisfied, while reducing food cravings, which are often born of nutrient deficiencies as our bodies tell us, "Feed Me!" but are often met by nutrient-poor foods which only further perpetuate blood sugar spikes, crashes and unhealthy cravings.

If you enjoy Nettles like I do, please let me know in the comments section below how you prefer to use them, as I'm always interested in hearing how others use Earth's harvests to harmoniously support a healthy existence!

*References
Ghorbanibirgani, A., Khalili, A., & Zamani, L. (2013, January). The efficacy of stinging nettle (urtica Dioica) in patients with benign Prostatic Hyperplasia: A randomized double-blind study in 100 patients. Retrieved March 17, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589769/
Randall, C., & H. et. al. (2000, June 1). Randomized controlled trial of nettle sting for treatment of base-of-thumb pain. Retrieved March 17, 2021, from https://journals.sagepub.com/doi/abs/10.1177/014107680009300607
Mittman P. Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Med. 1990 Feb;56(1):44-7. doi: 10.1055/s-2006-960881. PMID: 2192379.
Although many of us choose to ingest and stay well through the benefits of the vegetable/plant kingdom, it is always suggested to consult with your health care professional(s) and pharmacist(s) who are familiar with your unique health history and health status, before making significant dietary changes or including new supplements to your diet— especially if you're choosing  to use Nettles or other plants/herbs in supplement form, are on medication, and/or have any specific medical condition-- to help ensure there are no potential interactions or contraindications with any of your conditions or medications.   

As jobs have changed or dissipated overnight en masse
and as others arduously mediate at the interface between virus and human,
worries about paying bills and maintaining health are rampant...
while the earth steadily remains open
for ‘business as usual’.
As dust settles, may we see overdrive for almighty dollar
be replaced with new levels of security & stability,
in exchange for simply being the beautifully creative, responsible creatures
that our planet needs us to be
for our highest collective good!
​
#nomorebusinessasusual
#shift
#bethechange
#thelifeyouwereborntolive
#Peacebeginswithin
#loveyourmother
#dailymeditation
#cultivatetrust

Well, "the pause" is now upon us--
For years now, I’ve been extolling the virtues of  residing in the stillness and sacred space that is found within the pause. LOL
All joking aside, despite the frustrating fact that gyms are ordered to be closed and gatherings are now limited to six or less with limited commingling of different households, online classes are still going strong and there is always space in them for you to feel free to invite whomever you might like to join you--
no pauses (other than an intentional kumbhaka or brief breath retention),
no masks,
no restrictions...
just deep breathing, lovely community and love across the miles and airways! 

Although this is supposed to be temporary, we all know that this is a year of adjustment, shift and acceptance so who knows how long the new restrictions will be in place or what they may morph into next. That said, I’m still here for you and would love to see your kind face on your mat in the comfort of your home and would love to be a source of movement guidance and a part of your self care routine.  Let's set our intentions, introspectively examine our rich inner lives, breathe through the challenges, and find ourselves in a place of acceptance--
allowing our innermost peace and light, that may be found in the still pauses between the inhalations and exhalations, to bubble to the surface and radiate outward and beyond!

If you’re struggling with anything other than staying active, please also keep feeling free to reach out!  Whether it’s a request for a reduced rate, wellness or nutrition coaching, ideas on how to eat well on a limited budget, support in crystallizing what truly matters to you or even just a little perspective shift to remind you of how far you’ve come and of your divine nature, I am here for you in whatever way I can be and will continue to encourage and support you on your ongoing journey along the glorious path to your best you!

Wishing you wellness on all levels, now and always...

xo,
Amy

can be ​In light of the massive amount of challenges that currently face us all as individuals and community members of our world at large, it may be far too easy to slip into worry, fear, anger, grief or other difficult emotions or states of being,  or to project out into the future in anticipatory grief, (looking to the future and visualizing the worst). While so many compassionate and sensitive souls can envision a better world in which to live and are choosing to rise up and fight for justice and what they believe in, it can still very tough to stay focused and remain true to ourselves while supporting others and just causes. 

Feeling out of control can invoke real response in the body but is often something we can shift from when working toward a sense of stability.  Nevertheless, being in control can be quite an illusion of sorts.  Although we may wish to have things be or feel more predictable or stable, there really never is a guarantee on tomorrow.  This is often what  people mean when they say things like all we have is the present moment. So, therein another question lies, "How are we feeling and what are we doing or being in the present moments of each day?".  Are we filling them with anticipatory grief, or anticipating other unwanted outcomes that have not yet-- or may never-- come to fruition thus unnecessarily experiencing the stress that our bodies feel when consciously or unconsciously embodying these negative or worrisome thoughts and emotions? As difficult as it may be to acknowledge, we may shape our realty but we really have no healthy way to control others or the world around us.  While this may make it sound like it's pointless to even try to "fix" things that are "broken" or help "heal" those who are wounded or in pain, in actuality, we can make a difference but may need to examine a new more efficient way of going about it.

Although projecting far into the future for perhaps too many present moments of our days may be our learned or even unconscious pattern, we can surely work on examining ourselves and replacing thought patterns that invoke stress and strife with those that may better serve us now-- in the present moments of our lives-- in order to shape a healthy outcome.  Choosing and acting from as centered, healthy and grounded of a place as possible helps to ensure that we make more solid choices that can better shape our future. 

In times of stress, we may choose to bury ourselves in work or shift into caregiver mode so as to have something to do instead of sitting with any anxiety or pain or other emotions and bodily effects that may reside deep within or feel like they're lurking just below the surface ready to rise up and wreak havoc at any time.  But what if we view these as just parts of us that are striving for attention, recognition, love and a form of release?  What if we took the time to allow these sensations and feelings to help us to better understand precisely more about where they are coming from and to (as unpleasant as the experience may be) to allow them to be acknowledged in order to transform them and ourselves in the process?

While stripping it down to being able to be with and find contentment with self, and to be able to love ourselves through the perceived ugly, undesirable or otherwise unpleasant traits, and to love ourselves in spite of and including our past "mistakes", is generally never "easy", it is one of the most beautiful gifts we can give ourselves from which we can grow and learn.  If we view loving self as selfish then we miss a key point of inclusive unconditional love.  We must love the body we have and work to care for the gifts we have been given, so that we can then exemplify this care and concern for our children and others; so that they, too, can see and understand that it is acceptable and essential to care for self-- even if the lesson is learning to move past thinking that self care is narcissism.  

It has been said that peace begins within and that you have to love yourself to love others.  While we may not have cultivated a lot of self love thus far over the course of our lives, we may know or hold great love for a child or other special one in our life.  Even if we love another deeply, we may be even more able to amplify that love by practicing, meditating, and working to share this positivity in more directions, starting with including self and more "others" in this love trajectory!  Radical love involves striving to dance around the center line of balance finding time, effort and energy to dedicate and care for both self AND other, other AND self!  When we can love and support ourselves and others through their dark nights of the soul and support our own self with deep love and compassion for our own inner child during our own personal dark nights of the soul, the perceived things that separate us can dissipate so that what remains is more love, more high truth, and a refreshed appreciation for living beings and life itself!

Instead of only pointing fingers, focusing upon or finding the faults that will almost always exist, let us turn the lens upon ourselves and look deep within to find the beautiful loving center  From this place, let us shine this light to transform the undesirable and continue to shine further forward from there!  Let us also remember that there is no finish line... after all, we call contemplative arts, like meditation, practice for a reason!  Each and every day will present us with a new challenge as the only thing constant is change!  Therefore, let us continue to embrace the opportunities for growth and take time away or to step back when we need to and then regain our practice over and over and over again! 

Self care, self love and self kindness can come in many forms such as yoga, a silent walk in the woods, sitting by a favorite tree or sharing a heart felt conversation with a trusted ally.  But, perhaps, one of the most simple and effective ways to cultivate this self love to then share with others is through meditation.  Spending time in meditation each day requires nothing more than 5 minutes and a somewhat quiet place (or a noisy place with earplugs!). 

Enter the Loving-kindness practice, a form of reverent meditation in which we practice self-love which we then extend outward toward all living beings-- even and especially those for whom we may have disdain or much worse.  Taking time to practice this form of self-care and then extending this care and concern to others is a wonderful way to be inclusive.  For those of us who selflessly care for others, it asks us to examine if we are looking within-- and looking within with love!  For those of us who may be actual recipients of wrongdoings or who generally tend to feel victimized or for those of us who have not yet found forgiveness or who may currently be finding ourselves in a state of perpetually blaming others for their perceived or actual misgivings or hurtful actions, the Loving-kindness practice asks us to cultivate forgiveness and love and well wishes for both self and others (even those who may have done harm).  While there are so many positive affirmations, mantras, prayers or meditations from which to choose, the Loving-kindness meditation is one which I hope you can try and derive much from!  

Please also know that if you do not feel ready to forgive or do not feel safe or prepared to focus upon the idea of exhibiting love and forgiveness for those who have caused you or your loved ones harm, then please feel free to simply omit the final portion of this practice until you feel open to the idea of sending care and concern or facing (in your mind's eye) the ones who have hurt you most. 

Loving Kindness Meditation
Find yourself in comfortable position, preferably with straight spine, and take the opportunity to turn your attention within to ease into the calm, centered space within your body and breath.  Allow your breath to be a vehicle to drive yourself to a deeper sense of self and acceptance and connection with all that is within and around you. 

Envision being wrapped in the warm loving embrace of a time in which you felt the most love and joy and warmth you've ever experienced. 
Maintaining this feeling of love turned within, say silently or out loud, 
"May I be safe, physically and emotionally well and filled with love."

Next, envision a dear loved one, family member, mentor or other who has been like family to you and brought you much goodness. With this loved one in mind, send your love outward toward them and say silently or out loud,
"May you be safe, physically and emotionally well and filled with love."

Now, envision a friend or other person who value and appreciate to appear before you in your mind's eye.  Silently, or out loud repeat the words,
"May you be safe, physically and emotionally well and filled with love."

The, allow an image of a neutral person to appear before you in your mind; someone you may not know very well and toward whom you do not have any particularly strong feeling. Repeat again, 
"May you be safe, physically and emotionally well and filled with love."

Finally, allow the image of a person for whom you have much distaste or may have even viewed as an enemy to appear before you in your mind's eye.  Direct these same words to this person now,
"May you be safe, physically and emotionally well and filled with love."

​If we ALL just TRULY focus a little more on more unconditional LOVE, then maybe we will find that there is less time to focus on all of the factors that divide us instead of those that unite us.  Cultivating right action and loving self and other can have an immense impact on all of our actions and may just even shape our world in the way we want to see it be changed!  We are all children of the universe, each and every one and we all deserve the opportunity to transform and be transformed and to live in a way that benefits the masses!  Be the cause that has a positive effect!  Be the transformation!  Be the reflection of the divine... as a holy microcosm of the magnanimous macrocosm! Be the catalyst for change than begins within!

Not the most beautiful looking homemade loaves of whole grain sourdough but they’re delicious and didn’t require anything but flour, water and salt— no yeast packets necessary! Just naturally leavened, by allowing friendly flora and wild yeasts in the environment to work their fermentation magic to yield a slightly sour work of edible art! Not bad for my first foray into harnessing the power of sourdough starters!

​The scientist in me is completely enamored by how nature works & loves that the wild ambient yeasts, that are present nearly everywhere in the environment, can be harnessed to leaven bread!  When you purchase a jar, packets or cake of yeast, you are getting just one commercially cultivated species (Saccharomyces cerevisiae) and using it to leaven your bread  but when you create your own sourdough starter by allowing the wild microflora in the environment to culture or ferment a flour water paste in a cupboard for just under a week, you're ultimately harnessing the power of multiple species of wild organisms to leaven your bread, making for, in my opinion, a more complexly flavorful loaf. 

Although using just one species may seem easier, more convenient or more predictable, using wild yeast to do the work for you can be a humbling, exciting, and free way to get your bread to rise!  Its like going solar instead of paying the power company, or perhaps more closely akin to sun drying all those leftover tomatoes  from your garden instead of plugging in the dehydrator and paying for electricity when the sun will do it for you for free!  Not to mention that there's no factory production, packaging material, delivery truck shipments or any of that so the carbon footprint is reduced!  I know you'll still need power up the oven (unless you have one that's solar-powered) but I'm talking about  reducing the footprint, not eliminating it altogether-- for everything we humans do will have an impact but if we can make that impact as low and as beneficial as possible then that's a significant step in a healthy direction!

Now, onto a small snippet of the health benefits of allowing wild yeasts to do the work but, first, a little more about the workers who make the magic happen.  As mentioned, there are many more species in the flour and in your local environment than just S. cerevisiae so we must also give credit to other some yeast species, like Saccharoymyces exigus, Hanensula anomola, Candida tropicalis, which also contribute to the flavor and, most importantly, the creation of the gases that allow the bread to "rise". 

But yeasts are not the only stars in sourdough starter; there are various lactic acid producing bacteria (LAB)  such as Lactobacillus sanfranciscensis, Lactobacillus plantarum and Lactobacillis brevis that symbiotically live in harmony with the yeast. in the starter.  Even still, LAB species aren't the only friendly-flora here so let's give a little credit to the other important species of bacteria, like Leuconostoc, Pediococcus, Enterococcus,  Streptococcus,  Weissella, and Lactococcus, which help support the process.  Like cooperative community members that are all essential, these yeast and bacteria species can best accomplish their objective by working  together as a team (which, in this case, is a fabulous loaf of bread!).

Further, it's been noted that the sourdough starter is not stable without the presence of both bacteria and yeast.  Bacteria need the yeast to "eat" and digest (through the yeasts' endogenous carb-digesting amylase enzymes) the flour's complex starches into simpler sugars and alcohols (which are food for the bacteria).  Then, as the bacteria eat and digest these simpler sugars (like maltose), they, in turn, create beneficial acids that flavor the bread. Yeast need the lactobacillus bacteria species to produce the lactic acid (as a biproduct of their digesting the sugars) as the yeast is more stable in an acidic environment.  The relationship is far more complex and does not stop here but the long and short of it is that their symbiotic teamwork is a beautiful thing that results in what we’ve come to expect in a loaf of leavened sourdough!

Lastly, allowing these wild species time to feed upon, ferment and help pre-digest some of the flour and water starter (and dough, once the starter and bread ingredients are mixed) lends to the creation of beneficial acids and substances and yields a bread that may be easier for us to digest than a more rapidly-produced loaf that has not had the opportunity to go through this natural process. 

As for the process of making bread with a starter (which is sometimes also known as a preferment, leaven or levain), the bubbly flour starter that you will create over the course of just under a week is what you will add to more flour, water and salt in order to make the dough.  After mixing the bread ingredients with the starter, most recipes will then direct you to fold or stretch the dough at intervals for a few hours before letting it rest and rise at room temperature for a few more hours (or overnight in the refrigerator).  Then, it's typically suggested to bake the bread at a fairly high temperature in a covered Dutch oven before removing the lid and baking uncovered for the final duration, in order to form a nice brown crispy crust that encases a deliciously chewy interior. 

So there is a little bit on the process of how sourdough starter and bread are made along with a bit of the science behind it!  One of the recipes I used was a bit simpler than some of the more traditional sourdough recipes but the more traditional recipes resulted in a better tasting and textured bread.  That said, I'm going to have to play around and try another few round of rounds :) over the course of a few more weeks before I can confidently share what works best for me and before I may be able to see if I can simplify a more complex recipe into something that feels like a manageable output of effort, energy and time, and results in an end product we can really enjoy sinking our teeth into! ​

FIRE CIDER

Equipment:

• 4 pint-sized or 2 quart-sized glass mason jars (or any wide-mouth glass container with tightly sealable lid)
• Grater (if you don’t have a grater you can finely slice although grating should expedite the process)
• Sharp knife
• Waxed paper, if using metal mason jar lids
• Fine mesh strainer, clean coffee filter or cheesecloth

 Ingredients:

• 1/4 cup peeled, grated ginger root
• 1/4 cup peeled, grated horseradish root
• 1/4 cup peeled, grated turmeric root (if unavailable, use 1 tsp. dried- although fresh is best!)
• 1/4 cup thinly sliced white onion
• 1/4 cup minced or grated garlic
• 1 thinly sliced jalapeno pepper
• 1 thinly sliced organic lemon (rind and all)
• 32 ounce bottle raw organic apple cider vinegar (you will have leftover)
• a few sprigs of fresh thyme (if available)
• 1/8 teaspoon crushed peppercorns

​Instructions:

• Place all ingredients, except apple cider vinegar, into jar(s) and lightly pack down.
• Fill jar(s) with apple cider vinegar until all contents are completely submerged (feeling free to use clean non-metal weight to help keep solids submerged).
• Place a piece of waxed paper between glass jar lip(s) and metal lid(s) (to prevent acids from corroding metal), tighten lid(s) and store at room temperature in dark pantry, cabinet etc. for ~3-4 weeks. 
• Gently swirl jar throughout this time period, if desired.
• After ingredients have infused their goodness into the vinegar for above time period, shake jar(s) and then strain liquid into clean jar(s).
• Due to its acidic pH, fire cider can be stored for ~six months at room temperature or slightly longer in refrigerator (although it's suggested to consume while fresh and just make a new batch, as needed, since it’s such a relatively simple process!)

​Serving suggestions:

• Mix with raw local-to-you honey for a delicious sweet 'n' sour oxymel immune boost that can be taken right off the spoon or in a small shot glass!
• Combine with a little olive oil for a delicious mista-style salad dressing.
• Drizzle over cooked quinoa or other grain. 
• Use to dress a Mediterranean-style rice or veggie bowl.
• Place in large bowl with olive oil cooked pasta, chopped onion, chopped celery, grated carrot, cooked corn kernels, chickpeas, parsley, garlic, salt and pepper and toss for a zippy pasta salad (or omit pasta and add chopped zucchini or other vegetable(s) to reduce carbohydrate count).
• Place in jar with warm, sliced, cooked beets and olive or sesame oil and refrigerate overnight for quick pickled beets.
• Put in jar with cucumber slices or spears and refrigerate for quick pickles.
• Try creatively using in place of vinegar in other recipes, when applicable.

What’s your favorite way to enjoy fire cider? Let me know in the comments below! Enjoy!
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Toxic burdens plague us all and, hard as we may try, we cannot control EVERYTHING around us.  Although we may have less ability to quickly change some things (such as our regional air quality or the chemical residues in city water supplies), we do surely have great influence on and can change other things (like the foods we choose to eat and the chemicals we use to clean our homes!).  While we may not be able to exercise choice on all levels, we can think twice and choose well on that which we bring into our home environment, into our bodies and into so many other levels of our existence.

Although we may feel that we have less freedoms than we once did, most of us still have ample opportunities to read labels, vote with our dollars and work to surround ourselves with our best possible choices. 

Some examples of things to consider when truthfully examining areas in which you may grow and improve include (but are not limited to!) diet, hydration, sleep, physical activity, thought patterns, and other lifestyle factors. 

Let's take a little closer look at each point:

• poor diet- nutrients are not rich in all foods so we much choose those which meet our recommended daily intake and enrich our lives!  Fill daily nutrient needs first then consider allowing for a little "treat", if you're even still interested.  Once we've fulfilled daily nutrient needs, we may begin to feel more satisfied and may even 'lose our taste' for 'junk food'.  Synthetic chemical-laden "phood" (not viewed as food thus called this by some) and 'better living through chemistry' need not necessarily apply to ingredients used to create our meals.  As a general principle, choose whole foods that grow in nature and avoid stuff that is fabricated in a lab and even chemically modified or preserved in order to be able to sit on a shelf for a far more excessive time than perhaps any food ever should!  Even if we still crave or desire something, we can always work on moderating intake and maybe even find ourselves satiated by an improved version of an old beloved comfort food (which we may possibly enjoy a bit more regularly without guilt, shame or regret if choosing a modified version). For more info on recipe conversion and deceptively delicious improved versions of your old favorites, don't hesitate to reach out via the contact page.
• poor sleep- while sleep patterns vary from person to another and there is no one hard fast rule for exactly how much and from what time to what time sleep must occur, sleep experts do generally suggest that one gets 7 to 8 hours of sleep daily. It's even suggested that one aim to obtain sleep during the hours of 10pm and 2 am when possible, as these hours may prove to work with a body's natural sleep and wake cycles in a way that leaves one feeling more refreshed than if one got an equivalent amout of sleep outside the hours of 10 and 2.   For more information on sleep and supporting healthy sleep hygiene, read this blog.
• dehydration- just don't. Our bodies are largely composed of water and not only does this precious resource fill our cells and the spaces between, it also vital for allowing the body to metabolize food, to break down and excrete toxins, to help lubricate joints and so much more!  Without this lifegiving fluid none of us could exist. In fact, with the exception of very rare cases, death ensues within days if we have no access to fresh water. Just stay hydrated and learn to love the basic flavor or lack thereof of cool, clear, water!  Beverages don't have to be exciting to hydrate and support health but if you can't shake the feeling that they should be, then try getting into the habit of sipping herbal tea.  Hydrating liquids, naturally flavored by nutrients- win-win!
• negative thought patterns and self-talk- self-depricating "humor" really isn't that funny especially when used more than as a once off type of thing (if even that). Cultivate kindness toward others, beginning with self. If it seems difficult or impossible to find anything nice to say about yourself then please consider reaching out to a health care provider who can help you strategize on finding ways to positively support yourself and your mental and emotional well-being. You may also appreciate meditation classes as a tool to help reframe your thought processes and help shape more positive outcomes in your world.
• inadequate physical activity/sedentary lifestyle- health care professionals suggest a 1/2 hour of daily physical activity for most adults. Although nutrient needs change over the course of our lives depending upon our where we are in our life cycle (adolescence, pregnancy, convalescence, etc.) physical activity needs do not, so find something enjoyable that you can do for at least 20-30 minutes a day, even if that means doing an exercice video, taking a local yoga class, making a pact with a friend to walk around the block after work, walking briskly on work breaks, riding an exercise bike, hitting the treadmill or any of the countless other ways to move your body!  While the saying "no pain no gain" need not apply to physical activity, "use it or lose it" applies to us all!  Decrease in muscle mass occurs within a few short weeks of immobility so this use it or lose it principle is for real!  Plus, your body's muscle cells burn or metabolize more calories than an equal amount of fat cells so if you get lazy on moving those muscles, then you also may begin to require less calories.  Then, if you don't adjust and lower caloric intake, you may rapidly pack on the pounds.  Even if you do lower caloric intake, you still may find it increasingly difficult to achieve adequate or optimal nutrient intake levels so moving it really is a better case scenario! 
• inappropriate/excess use of pharmaceutical medications- while medications can surely support health and even be lifesaving, the average adult is on approximately 5 pharmaceutical prescription which are not without their side effects and (in some cases) contraindications with other medications and even foods.  While doctors aim to consider all factors, sometimes communication between practitioners can fall short (like the amount of one-on-one time you may actually have with your doctor) leaving us with chemical cocktails that may not be entirely in our best interest.  While it's critical to be educated on what you may take and why, it is nevertheless, vital that you do not stop taking any medications without first clearing this and establishing a protocol with your practitioner.  An ounce of prevention is worth a pound of cure so ensure that you avoid any health complications that result from failure to communicate your wishes or failure to clear any changes in medication dosages with your physician.  
• synthetic chemical exposure in the home- although keeping a tidy home can be good for both physical body and psyche, using toxic chemicals to "clean" things may not be the healthiest for people or planet. From the phosphates in laundry detergents to the known carcinogens in jewelry cleaners and dry cleaning and from triclosan in antibacterial soaps to chemicals in oven cleaners, toxins ubiquitously lurk in far more places that one may ever imagine.  It is always advisable to shun questionable chemicals  and choose safer alternatives like baking soda, vinegar, salt and naturally antimicrobial organic essential oils, like lemon, lemongrass and thyme.  While the saying 'cleanliness is next to Godliness' may be rooted in good intentions, excess exposure to the toxins that "clean" may just send you to your grave to meet you maker sooner than is necessary!  
• cigarette smoke- whether first or second, it goes without saying and is always suggested that one avoid exposure at all costs. 

Of course, there are numerous other burdens that we may encounter but the examples above are a good starting point when choosing to examine and accept that each and every one of us can surely improve upon ourselves in some way or another for the greater good of all!  I hope that even this simple read is just enough to encourage you to take the time to look within and examine what may be holding you back from being an even better version of yourself!  Now that's something for which I'll always be happy to cheer you on! 

ln addition to Sunday Vinyasa and Yin classes, I'm excited to offer a pointed 7-part Sankalpa (resolve/intention setting) series, starting on Wed. 12/4! No need to wait until New Years to set your resolutions! Carpe diem today (and every day) in whatever way you can-- even if it just means looking inward at your hearts deepest desires, reframing your thoughts and/or taking a solid step toward your best you! Please join us and, as always, feel free to reach out with any questions, anytime! 

​Despite the amazing technological advancements that benefit us, there’s a delicate balance to be stricken and a time and a place to put down the tech.  A recent study from Common Sense Media shows that screen time use for entertainment is at an all-time high for both children and adults alike.  According to their research, our innately tech-savvy children from 12-18 years of age spend an average of 9 hours a day in front of their electronics while those from 8-12 years log 6 hours of daily screen time.  Even the screen time of those 8 years old and younger has risen to nearly an hour a day.
 
Many healthcare professionals feel that appropriate screen time should be something to the effect of a few hours a day.  Time spent in excess of these hours can have adverse socioemotional and physical health implications including, but surely not limited to: eye strain, sleep-wake cycle disruption, “text neck” and additional unhealthy posture changes and physiological effects.  Although most of us know that it’s in our best interest to minimize the time that we spend staring at a screen, so many of us too regularly fall short of this goal.
 
With this shortcoming in mind, here are just a few tips and tricks that may assist with tuning out and turning off, and with dropping in to some delicious downtime and deep restful sleep!
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1. Disengage from devices (phones, computers, tablets, e-readers etc.) at least one but ideally two or more hours before your head hits the bed. The short wavelength blue light that’s emitted from screens (and fluorescent bulbs and LED lights as well as the sun) is more adept at affecting our sleep hormone (melatonin) than any other color/wavelength.  Normally, the brain’s pineal gland begins to release sleep-inducing melatonin a few hours before bedtime but blue light exposure (after the sun’s natural source of it has set) can delay or disrupt the pineal gland’s melatonin release, resulting in increased alertness into the wee hours and a reset of the body’s internal clock (circadian rhythm) to a later schedule.  In addition to taking longer to fall asleep, REM sleep (dreamtime) may also be minimized and result in difficulty waking or increased fatigue or grogginess upon waking.  This is especially problematic for teens, whose circadian rhythms are already naturally shifting; resulting in even greater feelings or ‘jet lag’ and the associated lack of focus and interest that can accompany fatigue and insufficient restful sleep. 1,2  Minimizing exposure to sleep-disruptive blue light may in turn minimize adverse effects upon melatonin production so, if you do read after sundown and before bed, consider print versions of your reading materials.  If not choosing print versions, dim the screen light and select the nighttime feature on your device and consider blue light blocking glasses.   Blue light blocking eyewear  is available in prescription, over-the-counter magnifying “cheater/reader”, and no magnification and can be found in various brick and mortar and online locations.
2. Creating a boundary and avoiding working while in bed can help the body to associate the bedroom with rest or sleep or activities other than business duties.  Hint: this may also have a beneficial effect upon healthy libido too.  Do keep in mind, though, that it can take a few weeks to establish a new pattern, train the body to adjust to healthy new habits and begin to then reap results so don’t give up after just a week or two if not seeing immediate benefits.  
3. Get outside daily! Not only does the vitamin D that we make through sun exposure assist with bone health, it can also help support healthy sleep and wake cycles and can affect nociception or “pain receptor” activity (as sleep deprivation is related to abnormally increased sensitivity to pain).3,4  Although research is still exploring the relationship between vitamin D production/intake and sleep and this vitamins many mechanisms of action upon the body, it is clear that getting out into the sunshine (and without sunglasses) for a short and appropriate amount of time can have far-reaching effects on so many bodily systems.
4. Avoid caffeine approximately 6 hours prior to retiring for the evening.5 Although this substance may be a driving force in our rise and shine routine, reliance upon its central nervous system stimulation effects and excess intake can take its toll and rob us of healthy sleep.  In addition to pick-me-up effects, coffee or other caffeinated beverages may come with some health benefits but be sure to allow ample time for its metabolism and consider a cup of refreshing peppermint or a nourishing and adrenal supportive herbal tea in the afternoon, so that caffeine's stimulating effects don’t rob you of your precious zzz’s.
5. Schedule sleep time rituals that set the stage for healthy rest. This may look different for each individual but could be something as simple as beginning any combination of the following  a couple of hours before bedtime: sipping a cup of warm caffeine-free organic chamomile lavender tea, doing some light stretches or restorative yoga, enjoying a warm bath or shower, dimming the lights throughout the home, breaking out a light read, playing some delta brainwave music or listening to a recorded sleep meditation.
6. Aim to avoid eating too close to bedtime (and be mindful of what you ingest if you do) as digestive difficulties due to indigestion can wreak havoc with restful sleep.
7. Consider discussing supplementation with your healthcare provider, as magnesium, vitamin D,  B-complex vitamins, nervine herbs, essential oil capsules or other supplements that are designed for safe internal use may assist with restful sleep, by calming the nervous system, minimizing leg cramps and supporting you in other areas that may present challenges and stand In the way of a good night’s sleep and a healthy you!  Hint: Poor rest can affect stress and cortisol levels too and play a role in sabotaging efforts to maintain healthy blood sugar levels, healthy weight, healthy mood and more!
8. Consider a few drops of an organic Essential Oil or Essential Oil blend that’s safe and designed for use in the diffuser, on the pillow, or for topical application on the body.  Inhalation of the vapors that result from steam distillation and concentration of the precious chemicals within organic plants can elicit many physiological benefits including calm, focus, and mood improvement. When choosing essential oils, you may wish to consider those, such as lavender, Roman chamomile, clary sage, cardamom, bergamot, hops, spikenard, sweet marjoram or vetiver, which are known to contain chemicals that help calm and soothe frazzled nerves and induce sweet sleep. Blends of these which are specifically designed to help aid sleep, bust stress and support mood are available-- and may be best if collecting essential oil single notes and blending your own formulas is not up your alley.  Note: Some essential oils and blends can even be used by little ones but be sure to choose an oil or blend that is safely and specifically designed for babies and, as always, discuss the use of essential oil and supplements with your doctor, pediatrician and healthcare provider any time you are interested in including new items into your (or those you care for) health care regimen.
9. Breathwork! Can be done alone or coupled with essential oils but breathwork that aims to lengthen the exhalation can help support the vagus nerve to release neurotransmitters that aid in supporting a calm restful state of mind and overall being.6

 
Don’t forget that setting the stage for proper sleep and establishing healthy patterns can begin at any age.  Also, keep in mind that most of these tips involve dietary and lifestyle choices. Healthy habits ideally start at home in our youth—but it’s never too late to form new health-supportive habits for ourselves!

Please feel free to leave any questions or comments to which I can reply and please reach out if you're interested in joining me for any of the yoga, breathwork and meditation/manifestation classes that I offer.  See current schedule here! 

I'm also available for Scientific Aromatherapy education and Make-n-take classes and DIY workshops for those of you who'd like to host an event or talk about a time for your next studio gathering with me.  Just reach out via the contact page and we can connect!

References

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As National Yoga month comes to a close and we officially usher in Fall, there's no better time to recharge your practice and commit to continuing to step along your ever-evolving wellness journey.  At the time of year in which the days draw shorter, we may be inclined to draw within and to seek shelter and warmth at the hearth of home however it can be all-too-easy to fall prey to hibernation mode and to transform this into a form of neglecting one's commitment to physical, emotional and mental well-being.  

Enter Pranayama, an almost effortless, "easy as breathing" practice that can energize, inspire and support your outlook and physical, emotional and mental well-being.

Health authorities view breathwork, like pranayama, as a powerful tool to help induce relaxation, still the mind, energize the body, strengthen the diaphragm, aid those with respiratory challenges, support heart health and impart many additional benefits.  While there are numerous breath patterns, one need not know them all to support his or her wellbeing and this breathwork requires nothing more than the ability to sit or (stand or lie down) and attend to the breath.  

While the idea or principle of focusing on the breath is simple, the actual practice may be surprisingly more challenging, as the mind can surely try to 'steal the show'.  This is however is, in part, why we call it a practice-returning the attention to the breath is something that we can do over an over again until we may begin to find greater success in still the minds darting thoughts or allowing them to float by like clouds in the sky while we give ourselves the gift of time to breathe and chance to experience the often elusive but surely attainable peace from within. 

There are nearly endless ways to support our self-care endeavors yet one thing that most all have in common is that they require us to commit to scheduling this time into our to-do list to be sure it gets done and so that we are sure we leave some time in a day for ourselves to simply be! 

​If you're interested in carving a little time for your self and exploring some of the many styles of breathwork and the role they may play in your physical, emotional and mental well-being, then join me for my upcoming 8 part Pre-holiday Breathwork Series 2019.  Created with love for all of us who wish to fortify our stress management skills and proactively support ourselves in manifesting a more gratitude-filled, stress-free holiday season!  Please also feel free to reach out via the contact form to inquire about other ways that I may support you with your self-care time!

Yoga is frequently defined as a posture-based fitness and stress management/relaxation regimen.  Its mere mention seems to most often conjure images of bodies on mats contorting themselves into various shapes but yoga actually consists of so much more than just a physical practice.

It can be seen as a form of moving meditation and as a way of training the body and mind to be still.  It can be practiced to aid its practitioners into living a graceful and centered life with ease in one's own skin. In fact, images of poses were depicted on ancient tablets from the Indus Valley and indicate that the practice of performing yoga asanas (also thought of as poses or shapes) was in effect over 5,500 years ago as vital part of a system of philosophies, world views, and teachings that emerged in ancient India to help one better oneself, physically mentally and spiritually.  

While the full scope, meaning and magnitude of yoga is far greater than this blog post will reach, many still seek to understand the difference between the various "styles" of yoga in relation to which class is best for them. 

In order to best understand what the class you are interested in taking holds in store for you, it is typically best to contact the specific teacher who will be leading the class- as each yoga teacher will have his or her unique teaching style.  Knowing that that your teacher has your needs in mind and is a good fit for you is a great first place to begin and he ir she should also be able to direct you to a yoga class that is best for you. That said, here is a short little synopsis of some of the many more popular styles of yoga that may be offered in a city or town near you!
  
​Hatha- Generally a gentle class with a focus on static poses that subtly stretch and strengthen.  Hatha can deliver both physical activity and opportunity for releasing tension and can be great for both those new to yoga & those already well on their way!
Vinyasa- This type of class typically supports strength, flexibility & more by gently flowing from one pose to another while linking/coordinating breath to movement. A dynamic and rhythmic class that may serve as a moving meditation.
Power Vinyasa- A generaly more demanding and vigorous version of the above that may involve more repetitions, a faster pace and advanced modifications or options/opportunitites.
Slow Flow Vinyasa- A somewhat slower-paced version of a standard Vinyasa, this style of class is good for those new to yoga but interested in trying Vinyasa (and it's Sun Salutations) in a way that may allow for greater opportunity for a bit more personal instruction or gentle exploration into Vinyasa. 
Yin- Supports flexibility & circulation of connective tissue of joints through seated poses which are held for longer durations- great for those who think they're not flexible but are open to becoming more so!
Iyengar- Developed by B.K.S. Iyengar, this style of Yoga places emphasis on detail, precision and alignment in the performance of posture and breath control. Often involves holding poses for longer durations to build heat in and strengthen the muscles and to support ability to support reaching targeted alignment goals.
Hot Yoga- Typically refers to any yoga class (e.g. Bikram, CorePower, Modo etc.) which is practiced in a room that's heated anywhere from ~95 to ~105 degrees Fahrenheit. Good for those interested in working up a profuse sweat. This style is not advised  during pregnancy as it may exessvely raise the body temperature.  May also be contraindicated with certain health conditions, so it is suggested that individuals consult with their doctor/health care provider to discuss whether this style is appropriate for them.
Kundalini- Yoga which practices various poses but often emphasizes series or rapid repetitions of deep inhalations and exhalations.  Aims to awaken the Kundalini energy that is believed to reside at the base of the spine and to allow it to travel up the spine and engage involvement and movement of the 7 energy centers or chakras that also are believed to reside along the spine from the base of the spine through the crown of the head.
Ashtanga-Most often involves a continuous, increasingly challenging series of poses and coordinated breathwork to produce much heat within the body and profuse perspiration which is believed to help lighten and purify the body. Like Vinyasa, it includes Sun Salutations but Ashtanga is typically more structured than Vinyasa and extends well beyond physical postures.

While the study of yoga's historical roots and purpose is nearly limitless and while there are surely other styles practiced (and new twists on yoga that regularly arise), the descriptions above aim to help you better understand which class style(s) may most resonate with you!  If still in doubt, just phone or email and know that an answer is likely right there at your fingertips! 

After many years, I finally decided to deepen my practice and commit to taking the plunge and becoming a registered yoga instructor.  I couldn't have done it without all the generous sharing of knowledge and imparting of wisdom of Marci Jory and Jordan Castellanos at Thrive Yoga and Wellness in Oregon City!  Yoga teaching here I come!