A day at the Farmer's Market...

Farmer's Markets are filling up this time of year with loads of fresh produce, local milk, free range eggs, homemade breads and goodies, along with unique crafts and interesting conversations. The Farmer's Market is a place where locals unite to meander around the booths, letting their eyes pull them in, and their imaginations go wild.

When spotting a bushel of yellow carrots a few weekends ago I felt immediately intrigued and the hunter and gatherer part within inspired me to go taste one. They had a crisp fresh taste with a hint of citrus flavor and were surprisingly delicious! The creative juices begin to flow as I wondered.... How do I prepare this? What foods would match well with it?

Each experience at a Farmer's Market is completely unique and you can bet all the fresh produce is seasonal and local. In fact you never know what you are going to find there and will enjoy spending time picking out exactly which sweet potato will suit your needs as they will be of many different shapes and sizes. Skip out on making that grocery list until you scope out the available produce from your area because you can't guarantee whether or not there will be purple potatoes or daikon greens ready that week.

Be bold and try new things, most vendors at a Farmer's Market will gladly give you a sample and ideas on how to cook a new item. Our taste buds change periodically and there are so many thousands of ways to prepare something - you are bound to like at-least one of them!

Think of our traditional American grocery stores... a place where the shelves are filled from top to bottom, many varieties of fruits and vegetables are mostly available year round going against the way they grew in nature, noisy ads, machines, and the need to rush out of the store as hurriedly as possible are all influencing our experience. We walk carelessly and grab the first apple we see on the pile because they are all identical in size and shape. We stick them into our carts, wheel them around, grab items from shelves, and then watch someone else bag our groceries for us! This country truly is the land of opportunity and the food supply in America is something to be proud of! Large chain stores are very important for providing staple items like grains, oils, etc that can't be found at

Market's or even locally... they each serve their own place.

Now, take it back... way back. Think of the true hunters and gatherers... they spent hours each day simply collecting food and preparing it to be cooked. They didn't go out with a massive grocery list of "orders to fill," they went out with an open-mind and an empty stomach and were grateful for what crossed their paths for nourishment. Finding food was a highlight of their day and they got to expend creative energy seeking out their meals! Going to the Farmer's Market is like reconnecting with the hunter and gatherer part of yourself that is excited about discovering the nourishment out there! In fact I challenge you visit your local Farmer's Market and then visit your favorite large-chain grocery store and feel the difference for yourself.

Today we live in a society that views taking time to seek out quality, fresh prepared food as inconvenient and we take for granted the nourishment right before us. Major amounts of US dollars are spent supporting non-sustainable agricultural practices and growing food that is going to be used to produce highly processed and refined goods. According to the USDA, Corn is the most widely produced grain at 90% of all grains grown in this country. Most of this corn produced will be used to feed livestock, then it will be used for food an industrial products like high fructose corn syrup in beverages and even fuel ethanol. Farmer's are eternally in debt due to changing regulations and producing what the market wills them to. The current state of our food economy is a trend toward supporting and consuming highly processed foods. This attitude can shift one meal at a time and one shopping trip at a time. Whether your shopping at a Farmer's Market or a large chain store this is an important thought to carry with you.

Spending locally supports the economy and helps make fresh, affordable, and nutritious foods available to more people in your area! Also by buying fresh, locally, and preferably organic vegetables we "vote" with our dollars to support sustainable farming practices. Less toxic emissions in the form of greenhouse gases are released due to lesser amounts of transportation utilized to bring the food from the farm to your table. Bring your own bags to prevent the formation of even more waste in the form of hard to recycle plastic baggies.

Shopping at your local farmers market can also (drum roll, please) help you save money on some items! Imagine that... This week at the Farmer's Market I walked home with:

1-1/4 lbs. local organic purple and red potatoes $3

4 oz. fresh, local alfalfa sprouts $2.5

2 lbs. local, organic fava beans $3

1 lb. local, organic snow peas $3

1/2 gallon local, antibiotic/hormone free, happy cow local milk $3

1/2 pint local, antibiotic/hormone free, happy cow chocolate milk$0.75

1 dozen free range, antibiotic/hormone free, local eggs $5

2 lbs. local roasted peanuts $2

= $22.25

At average grocery stores a half gallon of organic milk ranges from $3.50-4.75. Similarly Alfalfa sprouts of a similar size cost $4.99 at the local grocery store. In addition you miss out on unique local products that are rich in antioxidants (like purple potatoes). Sometimes in chain stores apples are shipped in from Ecuador instead of New York or Pennsylvania, and so on. Thousands of extra miles the food is traveling to go from the farm to your hand! Where you spend your money determines the future of the food industry in our country - where do you want your food to come from?

Some vendors even offer discounts if you bring back the carton to reduce waste! Many Farmer's Markets are on the cutting edge and accepting electronic payment along with EBT. A day at the Farmer's

Market is indicative of People working together to keep costs down and the local economy strong!

Most importantly enjoy being a part of the community! :-)

To find out more about Farmer's Markets in your area contact your local Chamber of Commerce.

A few links to enjoy:

http://www.ers.usda.gov/Briefing/Corn/

http://www.foodincmovie.com/

http://www.cookyourlifemovie.com/

Moving and Shaking:

http://www.jamieoliver.com/campaigns/jamies-food-revolution/petition

Blackberry Tea Infusion

Lightly sweetened tea blend with the hint of blackberry and the astringent qualities of green tea with the balancing smoothness of white tea.

Ingredients:

1/2 gallon water, plus more

1 blackberry tea bag

1 white tea bag

3 green tea bags

1/4 c. organic cane sugar

Cooking Instructions:

1. Fill 1/2 gallon pitcher with water and pour water into a large sauce pan. Boil water to full open boil. Turn off heat and stir in tea bags and sugar. Cover and set aside to steep and cool. Pour into pitcher and fill with extra water.

From a simple sugar perspective: all sugars are created equal whether they come from honey, agave, molasses, brown sugar, or white sugar. However, some of the sugars do undergo less processing yielding a more natural product. For example, some types of honey like raw, and local honey are believed to help reduce allergy issues. You can substitute you favorite sweetener!

Album Release Picnic - Yoga: Exploring the Practice

Due to requests from several students a Yoga practice cd entitled, "Yoga: Exploring the Practice," was born. This CD is intended to be used by those experienced with Yoga and have gone to a regular class for a few months at least. Having a foundational knowledge of the practice of hatha Yoga (the physical practice of Yoga on mats) will help you to enjoy the practice and be in the moment. The sequence of poses utilized are designed to warm up the body, build strength overall and especially in the core muscles, open the hips, deeply cool down, and relax. Most students have rated this practice sequence as being "moderate intensity." So you can expect a challenge and a deeply de-stressing relaxation! Pick your favorite soothing music on as background noise turn on the CD and immerse yourself fully into the moment!

In addition to the hour long physical practice of Yoga, you will also find a meditation, mantra chanting, and laughter Yoga.

The mantra on the CD is a traditional Sanskrit mantra:

Ohm Namah Shivaya Gurave

Satchidananda Murtaye

Nishprapanchaya Shantaya

Niralambhaya Tejase

Sanskrit words have several English meanings. One interpretation of this mantra: is an offering of honor to the teacher that lives inside all things and every aspect of life. Every moment is an opportunity to be happy, aware, and feel bliss. This mantra suggests a link between a God, a life force, breath (whatever you call "it") and these higher states of consciousness. This mantra is about honoring the teacher within all things and feeling unity!

The CD will be released Saturday, May 1st from 12-2pm at Sweetheart Circle. Join us for some complimentary refreshments, and pick up a copy! CD's are $10 each or 3 for $25.

Copies will also be available online through iTunes and Amazon.com.

Contact: KeriR0202@gmail.com for more details.

Last few weeks in Georgia Class Schedule

Hello all! Graduation is two weeks away - yay! My teaching schedule for the rest of the time while I am in Statesboro is as follows:

April 25-May 1

Sunday: Beginner Yoga 5:30-6:20pm @ the RAC

Monday: Yoga Clinic 8-9:30pm @ the RAC

Tuesday: Advanced Yoga 7-8am @ the RAC

Mid-Day Flow Yoga 12-1pm@the RAC

Flow Yoga 6-7pm @ Ogeechee Technical College

Wednesday: Rise and Shine Yoga 7-8am @ the RAC

Flow Yoga 5:30-6:20pm @ the RAC

Thursday: Restorative Yoga 5:45-6:45pm @ the Honey Bowen Building

May 2-8

Monday: Flow Yoga 6:30-7:30pm @ the RAC

Tuesday: Advanced Yoga 7-8am @ the RAC

Flow Yoga 6-7pm @ Ogeechee Technical College

Wednesday: Rise and Shine Yoga 7-8am @ the RAC

Flow Yoga 5:30-6:20pm @ the RAC

Thursday: Community Flow Yoga 5:45-6:45pm @ the Honey Bowen Building

May 9-15

Monday: Flow Yoga 6-7pm @ Ogeechee Technical College

Tuesday: Flow Yoga 6-7pm @ Ogeechee Technical College

Thursday: Community Flow Yoga 5:45-6:45pm @ the Honey Bowen Building

I am available for Private lessons, contact me at KeriR0202@gmail.com for more details!

Chocolate Chip-A-Root Bites

This recipe is the culmination of months worth of effort to create a high quality baked product that is friendly to food allergies and contains root vegetables. It's a moist, dense, rich chocolate flavored, low calorie, low fat treat. In addition, this product is very low in sodium, low in saturated fat, and a great source of antioxidants! Don't let all the health claims fool you - these are delicious!

Ingredients: see ingredient notes below*

1 c. sorghum flour

3/4 tsp. guar gum

1/4 tsp. salt

1 tsp. aluminum-free baking powder

1/4 c. unsweetened cocoa powder

2 tbl. brown sugar

1/4 tsp. vanilla extract

3.8 oz dark berry applesauce

1/2 c. unsweetened applesauce

1/4 c. original flavored rice milk

1-1/2 c. peeled butternut squash, grated

1-1/2 c. unpeeled sweet potato, grated

1/3 c. dairy-free, gluten-free semisweet chocolate chips

Cooking Instructions:

1. Preheat oven to 350 degrees Fahrenheit or 176 degrees Celsius.

2. Spray two mini-muffins pans with cooking spray.

3. In a medium sized bowl, mix together: flour and all dry ingredients except sugar and chocolate chips. Whisk to combine and set aside.

4. In a large bowl, whisk together: all wet ingredients except vegetables until light and fluffy. Stir in vegetables. Fold in chocolate chips.

5. Spoon mixture evenly into 42 muffin cups (omit one column) approximately 1 to 1-1/2 tablespoons per bite. Bake in preheated oven for 25-30 minutes or until tooth pick inserted in center of muffin comes out dry. Enjoy!

Serving Size = 1 bite. At under 40 calories per bite you can indulge guilt free on a few of these!

*Recipe options: note that any substitutions will alter the nutritional and allergen content

- In place of sorghum flour: all purpose gluten-free flour, rice flour, whole wheat flour, etc.

- You can purchase aluiminum-free baking powder at a health food store.

- Dark berry apple sauce refers to pre-made applesauce in individual 3.8 oz containers, find this with your premade applesauces at your local grocery store. Avoid ones containing high fructose corn syrup as this promotes storage of extra fat in the body. Fat accumulation around the abdomen and lower torso is related to increased risk of diseases.

- Rice milk may be substituted with cows, almond, or your favorite milk option. Soy has been widely researched for around 40 years now. Some research suggests that the consumption of Soy is beneficial due to it's ability to mimic estrogen. This product is used to relieve symptoms of menopause which is indicative of a decrease in the hormone estrogen in the body and physical symptoms like the loss of menstruation. Other new research from a long-term study suggests that Soy can lead to premature aging, growth disorders, thyroid gland problems, infertility, and tumor growth. Consider the facts!

Follow your bliss...

Everyday the times slips by and it grows ever closer to my graduation from college. When I think back of all that I've done with my life over the past 24 years I realize school has ruled all of my major life decisions.

For the first time in my life, I choose what is next and what interests to pursue, etc. To be honest this absolutely scared the stuff out of me! Doubts came flooding down like a thick rain storm covering everything. I kept thinking... do I go after an internship? do I need a masters degree? how can I make the money I need? what field do I pursue? what type of job ? where do I pursue a job?

.... In the midst of all these questions my mind was running in self-defeating circles. I felt stress manifesting in my body in the form of tight muscles and a lump in my throat that I just couldn't seem to shake. I saw the tears rolling down my cheeks and I witnessed first hand the turmoil inside. No matter how many conversations I had with parents and my loving boyfriend over all the options that I had... I still struggled with "making" choice over what to do.

Frustrated over the months of indecision... I finally decided to just let go and see what comes. Letting go was one of the most liberating and challenging aspects of this process. At the very core of my nature... I wanted a plan, and I had to face the realization that what I really needed was the exact opposite.

In all my "trying" to "make" a decision I was only adding to the stress, and feeding self-hate (doubt) by succumbing to fears. At the very essence of this inner battle, lied fears that I was inadequate or not enough. We all face similar emotions and have the choice to let the fears subside as we breathe into all the good that lies within us.

Once I let go I really just fell into a quiet place and allowed the wheels of my mind to slow down. Weeks later, I happened upon a quote by the scholar Joseph Campbell...

"Follow your bliss. If you do follow your bliss,

you put yourself on a kind of track,

that has been there all along waiting for you,

and the life you are living,

is the life you ought to be living.

When you can see that,

you begin to meet people

who are in the field of your bliss,

and they open doors to you.

I say, follow your bliss and don't be afraid,

and doors will open,

where you didn't know they existed.

Follow your bliss,

and door will open for you that wouldn't have opened for anyone else."

After reading this, I sat in simple cross legged position in the middle of the day, with the sun shining through the windows, and tears of happiness gliding down my face. I felt a smile instinctively curl up onto my lips and I cried and laughed through the simplicity of this. The answer lay openly in front of me.

All along... through those months of indecision I knew and talked openly about how much I loved Yoga and wanted nothing more than to share it with the world. Yoga to me is bliss, practicing it, reading about it, and talking about it gives me limitless amounts of unconditional happiness.

So I have my answer, I am going to follow my bliss... by giving in to all that is Yoga. :-)

May all beings know peace, may all beings feel love from all sides, and may all beings seek their bliss!

March Yoga Schedule

Classes Open to the Public:

Tuesdays

6:00-7:00PM - Yoga - All Levels. Ogeechee Technical College Auditorium.

This class is an 8 week series that begins March 23: attend the entire series for $60 or drop in for $10.

Thursdays

5:45-6:45PM - Community Flow Yoga - All Levels. Honey Bowen Community Center. $5

Classes for RAC members:

Monday

8:00-9:30PM - Private Yoga Clinics on the last Monday of every month.

Tuesday

7:00-8:00AM - Advanced Yoga.

12:00-1:00PM - Yoga - All Levels.

Wednesday

7:00-8:00AM - Yoga - All Levels.

5:00-5:20PM - Yin Yoga/Stretch.

5:30-6:20PM - Yoga - All Levels.

Sunday

5:30-6:20PM - Beginner Yoga.

6:30-6:50PM - Yin Yoga/Stretch.

I am also available for private Yoga lessons, contact me for details at KeriR0202@gmail.com.

For all Yoga classes wear stretchy comfortable pants, and a shirt that can be tucked in and/or you will be comfortable bending over in. Bringing your own equipment is encouraged. However, extra props and mats are provided.

Namaste :-)

Lift Off :-)

Yoga, life, and love are all about patience and persistence.

When you enter into the practice of Yoga come with an open heart from a place of loving kindness. As Yogi's we observe ahimsa or non-violence and that includes in our thoughts. Sometimes when we think of Yoga we imagine these incredibly challenging poses and feel defeated before we even begin.

The poses that overwhelm us are every bit as challenging as they appear and we are fortunate to have the healthy bodies, and minds that allow us to even attempt them. Arm balances and inverted poses are very strengthening, and nurturing for our bodies and deserve multiple attempts before writing them off. In fact pushing into your edges in life (the things that challenge you) actually makes you stronger and more able to handle any situation that may come your way.

If you find your nervousness sparking up or thoughts like "I'll never be able to do that" running through your mind reconnect with the moment and clear your mind by practicing some deep cleansing breaths. On exhales send those negative vibrations away and open yourself up to a new moment. Allow yourself to let go of fears and come into a place of exploration or play.

Afterall, it's just Yoga :-)

Bakasana or Crane balance pose is a beautiful asana that utilizes the strength of your core muscles, arms, and wrists. The pose is also great for opening up the hips, strengthening the inner thighs, and stretching the muscles of the upper back. The full pose is completed with straight arms directly under the shoulders, back rounds up to the ceiling, inner thighs hug the upper arms, knees outside the arm pit, with toes lifting and point back.

There are many ways to work towards embodying Crane pose. Build a foundation of strength by practicing the following poses and holding for 5-10 full deep breaths. Work gradually, repeating these basic movements, and create lasting strength in your arm balancing practice.

Building foundational strength:

1. Come into a squatting position with the ball mounts of the feet on the mat and the heels and toes together. Plant the palms down under the shoulders, spreading the fingers wide. Lean weight into the arms.

2. Bend the elbows, hug the inner thighs onto the outside of the arms. Squeeze the inner thighs into the legs. Hug the knees up to the arm pits.

3. Repeat variation #2, lean into the arms this time and on inhales lift the upper back up toward the ceiling. Back rounds upwards while you lean into your hands, hugging the legs into the arms.

4. From variation #3, feel the strength in your body and lift one toe at a time lightly stretching it back behind you. Alternate slowly, mindfully lifting one foot at a time back behind you. Keep rounding the back up to the ceiling and hugging the legs in.

Embodying the full pose:

5. From variation #3, slowly lift both toes simultaneous off the mat and extend them back behind you with bent elbows for a full Crowe pose.

6. From variation #5, gradually straighten your arms for full Crane pose.

In preparation for arm balances practice: squats like malasana, and standing postures like warrior 1 and trikonsana (triangle) to warm up and stretch the muscles of the legs.

Following arm balances do some gentle wrist rolls and wrist stretches to relieve this area.

Introducing... Chocolate Chip Root Vegetable Muffins

This recipe is a work in progress. I'm a Nutrition major at Georgia Southern University and as part of our capstone experience we design a food product from scratch, produce over 24 variations of the recipe, market, do research, etc. These muffins are my brain child - they cater to all the major food allergies, contain whole grain flour, minimal amounts of sugar, and each muffin contains either 1/3 cup to 1/4 cup vegetables per serving. The chocolate flavor overpowers the vegetables which provide a moist, soft texture. I will be posting my final recipe in a few months. To the many people who requested this recipe...Enjoy!

Ingredients:

1 cup sorghum flour

3/4 tsp. guar gum

1/4 tsp. salt

3/4 tsp. aluminum free baking powder

1/4 cup unsweetened cocoa powder

1/4 cup granulated sugar

2 tbl. brown sugar, packed

1 lg. egg

1/4 cup extra virgin olive oil

1/2 tsp. vanilla extract

1/2 cup unsweetened applesauce (if you make from scratch - unpeeled)

1 1/2 cups unpeeled butternut squash, grated

1 1/2 cups unpeeled sweet potato, grated

1/3 cup dairy-free, gluten-free semisweet chocolate chips

Cooking Instructions:

1. Preheat oven to 350 degrees Fahrenheit or 176 degrees Celsius.

2. Spray either one 6-cup jumbo muffin pan or one 12-cup muffin pan. (If you use the 6-cup pan each muffin contains 1/2 c. vegetables, if you use the 12-cup pan each muffin contains 1/4 c. vegetables).

3. In a medium sized bowl, combine: flour, guar gum, salt, baking powder, and cocoa powder. Whisk to combine.

4. In a large bowl, whisk together: sugars, egg, oil, and vanilla until light and fluffy. Stir in applesauce and vegetables. Add dry ingredients to wet ingredients stirring until just combined.

Fold in chocolate chips.

5. Evenly spoon mixture into muffin cups. Bake in preheated oven for 25-30 minutes until toothpick inserted in middle of muffin comes out dry.

Yoga CD

hello all! Wanted to give you an update on the progress with my upcoming Yoga CD. I'm going to record the CD during the second week of March. The Yoga CD is going to include: a one-hour Yoga practice, a guided meditation, and some mantra chanting. Look for more information to be released here on the blog soon. Tentative release date is scheduled for the last week in March.

"Finding" Time to Practice

One of the most common questions I hear from students, teachers in training, etc... is, "when do you find time to practice Yoga?"

I encourage you to answer a few questions:

- What counts as a Yoga practice?

- Why do I want to practice?

- Am I attached to what happens in my practice?

Food for thought:

- Every moment is an opportunity for practice. Think of life as a perpetual opportunity to learn. Standing in the line at the grocery store you can rotate your inner thighs back, extend your spine up, and practice some deep breathing.

Bring your Yoga practice off your mat and into your daily life. Riding in the car is an excellent time to focus on extending the spine, rotating the buttock flesh down, and lifting the low belly.

As Westerner's, we need to be creative in our practice. Yoga doesn't have to be practiced in a quiet room all alone. Instead of mindlessly repeating your daily tasks think about incorporating the principles talked about in Yoga class into your routine. Ex: practice standing poses (like Tadasana in the shower! ;-)

It is VERY important to specifically set aside time for your meditation and Yoga practice. Start slow with goals for five minutes then work your way up. Also, remember that the whole point of practicing Yoga is to tune into your body, spirit, and mind - so one pose done mindfully for several deep breaths is a Yoga practice.

- Think about what your motivations for practicing are. When you sit down, honor yourself by connecting with the part of you that wants to be nourished by your practice. All the reasons to practice Yoga/Meditation/Wellness are created equal. Taking time to really root ourselves in intention can enhance the spiritual aspects of any practice.

Examples of intentions: Listening in, softening the heart, Letting go, tapping into to energy, spreading love, etc.

- Let go of expectations when you sit down on your mat and center yourself. Open yourself up completely to the unique moment presented you and allow inspirations to come, guiding you sometimes into poses that you didn't "plan" on practicing that day.

Your body is constantly trying to communicate with you - listen! Sometimes our mind will tell us that a vigorous, backbending practice is best - when truly a more nurturing, restorative practice, would serve our highest good that day. If there are poses where you feel resistance, practice those more often with an open mind. Everyday you practice is unique, all moments are once in a lifetime.

Finally, as many times throughout the day send gratitude in to yourself, to God (light, breath, Jesus, etc), to all living creatures, etc. Find things to be thankful for, like health, going deeper in forward fold, or feeling love and respect from a friend. No moment is to small to feel grateful for!

Sweet Potato Hash Browns

A delicious recipe for a brightly colored twist on the traditional potato hash browns.

Ingredients:

1 medium sweet potato, rinsed, unpeeled and chopped into large pieces

3 red skinned potatoes, rinsed, unpeeled, and chopped into large pieces

1/3 butter nut squash, rinsed, seeded, and chopped into large pieces

2 small zucchini, rinsed and chopped into large pieces

2 tablespoons extra virgin olive oil,divided

2 tablespoons unsalted butter

1 tablespoon creole seasoning

1 teaspoon cajun seasoning

freshly ground black pepper

1 large tomato, diced

Cooking Instructions:

1. In a food processor, grate sweet potatoes, red potatoes, butternut squash, and zucchini. Mix grated vegetables, half the olive oil, and seasonings together to combine and set aside.

2. In a large skillet, heat remaining oil and butter over medium high heat. Place grated vegetables in the hot skillet in two batches, flatten with a spatula. Turn every 3 minutes until lightly golden brown. Serve immediately with diced tomato.

This recipe is a great way to pack in a variety of vegetables and colors into your meal!

Adjusting for your dosha:

Vata: replace red potatoes with extra sweet potato or squash. Reduce the creole seasoning to half tablespoon.

Pitta: replace sweet potato with extra red skinned potatoes and/or butternut squash. Replace creole seasoning with unsalted lemon pepper seasoning. Replace cajun seasoning with basil.

Kapha: overall, this is not a kapha friendly and is not recommended.