Summer Cooling Practices

 

Sitali Breath is a cooling and calming breathing technique in yoga.

I love all the seasons, but hot summer days are not my favorite. The heat and humidity feels heavy and sluggish and I have difficulty focusing and staying motivated. If you find yourself feeling overheated in mind and body, practicing techniques that bring in cooling can be helpful. Staying well hydrated with water/fresh fruits/veggies, minimizing vigorous physical activity, wearing loose-fitting clothing, taking a cool shower, placing an ice pack or cold water on pulse points (forehead, neck, wrists, elbows, groin, or back of knee) can help cool blood circulation and decrease your body temperature.

Over the last few weeks, I've been sharing a few cooling practices in my yoga classes. 

Sitali Breath or Sheetali Pranayama is derived from the word sheetal which means 'cooling' or 'soothing.' Sitali breath helps to reduce stress and lower body temperature in hot climates or after exercise. Practice with awareness and compassion, go slow, and observe your experience with care.

To practice Sitali breath, find a comfortable seated position with an upright or supported spine. Inhale through a curled tongue or pursed lip mouth and exhale long and slow through the nose. Try a few practice rounds, notice the cool air and hissing sound as you inhale, relax the muscles in your face as you close your mouth, exhaling through the nostrils. Once a rhythm is established, continue for 5-8 cycles of Sitali breath, notice how you feel in body and mind. 

Viparita Karani (Legs-up-the-Wall Pose) is a restorative and relaxing yoga pose.

Viparita Karani translates as 'inverted action' or 'reverse action'. This gentle inversion involves lying down on your back with your legs extended up a wall, forming an L-shape with your lower body. Legs up the Wall Pose activates the parasympathetic nervous system, known as 'rest and digest' or 'rest and restore' which refers to the repair or recovery function of the parasympathetic nervous system. Elevating your legs above the level of your heart improves blood circulation, swelling, and fatigue. This yoga position may also help alleviate pressure on the low back and assist in post-workout recovery. Leaning into the support of this pose, adding in a cool cloth or eye pillow can be a rejuvenating experience for body and mind. 

"Because of the dog's joyfulness, our own is increased. It is no small gift."

~from Dog Songs: Poems by Mary Oliver

Listening to the wisdom of animals can enhance our connection with nature, deepen our compassion and empathy, and bring peace into our hearts and minds. 

We are in the 'dog days of summer' for the next few weeks (July 3- August 11), known as a time of intense heat highlighted by Sirius, the 'dog star' that rises and sets with the sun. To locate the bright dog star Sirius, look towards the east, just before sunrise in July and August. My sweet Lilly reminds me how important it is to slow down, rest, and support each other. 

Stay cool!

Sweetness of Summer

 Strawberries are the essence of summer sweetness. 

Each year I look forward to my little strawberry patch, this season I had a pretty good bounty and was able to freeze some berries. The taste of a strawberry is perfection and I love baking with them as well as eating them right of the garden. It's a short and special few weeks to enjoy these fresh berries.

The garden strawberry is closely related to roses, belonging to the Rosaceae family which also includes pears, apples, plums, peaches, apricots, raspberries, and cherries. The connection is a sensory delight and a delicious way to celebrate the beauty of summer. Ripening berries and harvest time is the reason we call June's full moon the 'Strawberry Moon', according to Native American tribes. Coinciding this year before the summer solstice, the moon will appear lower in the sky due to the "lunistice", or lunar standstill, a point at which the moon is at its most tilted position in orbit. The moon's path is a slow moving cycle, this lower moon rise and larger moon illusion won't appear again until 2043. 

To savor this momentary season, my go to dessert recipe has been a 'Summer Strawberry Cake'. 

It's quick, easy to prep, and bakes under an hour, perfect for any summer party or gathering. 

I'll share the recipe below, let me know if you try it!

Summer Strawberry Cake

Preheat the oven to 375 degrees.

With a hand mixer, blend 3 eggs and 1 cup of sugar for 1-2 minutes until light and fluffy. Add in 1 cup of milk of your choice, 1/4 cup avocado oil, and 1 teaspoon of vanilla, rose, or almond extract. In a separate bowl, combine 2 cups of sifted flour, 1 tablespoon of baking powder, and 1 teaspoon of sea salt. Whisk to combine and then slowly add the dry ingredients to the wet ingredients until fully combined. Set the cake mixture aside and prep the strawberries. Wash and hull 1 - 1 1/2 cups of freshly picked strawberries and cut into thin slices. Some may have a heart shape to them:-)

Press down a sheet of parchment paper in a 9x13 pan, then pour half the batter into the prepared pan. Layer half the strawberry slices to the batter, then pour the rest of the cake batter on top. Add the last of the sliced strawberries to the cake batter in any arrangement and sprinkle generously with sugar.

Bake at 375 degrees for 40-45 minutes or until center is done. 

The sugar creates a nice crust, but for more sweetness, add a dollop of ice cream, strawberry jam, or whipped cream on top.

Cool, cut, and enjoy a delicious hunk of this summer strawberry cake.

Yoga for Community Care + Spring/Summer offerings

 

 Each year, I look forward to the beauty and cheer from the flowers. I love finding my favorite blossoms and wait each spring season for the glory of the lady slipper orchid to bloom in the woods close to my home. These endangered flowers show up at the end of May into June and stand strong in a sea of dead leaves and dirt. Their presence is essential for maintaining our ecosystem relying on a process of symbiosis to grow and thrive. The symbolism and history of the lady slipper or moccasin flower, is rooted in Native American folklore telling the story of a brave, young woman searching for medicine to save her tribe. As she journeyed, she lost her moccasins in the snow, collapsing with swollen, frozen feet. The lady slipper that grows in spring is said to sprout up where her footprints once were, and remains a reminder of strength, courage, and the healing power of flowers. Honoring those who came before us and sharing these stories brings perspective to the power and purpose of nature.

Nature is all around us, we are connected to every moment and seasonal/climate shift. As urban populations grow and environmental degradation increases, the human nature connection is vital to preserving biodiversity. Promoting sustainable practices, ensuring access to green spaces for all, and making nature connection a priority can ensure our health and well-being. Spending time in nature has positive effects on our mental and physical health, reducing stress, improving mood, and alleviating symptoms of anxiety and depression. 

Nature is the great connector, serving to inspire creativity, resilience, emphasizing a greater sense of connection with others and the Earth. Erich Fromm's use of the word 'biophilia' describes the human drive to connect with nature and other living things influencing all aspects of our health. Whatever season we are in with nature and our lives, taking the time to observe, notice, and be present has powerful benefits threading us together in this big, expansive, unknown universe we live in. 

This time of year is busy as work/school schedules change and we look toward warmer weather and summer vacations. Finding time to slow down and enjoy the quiet moments of stillness through all the action and movement our busy days bring is at the heart of yoga practice. 

I hope you will join me for a FREE in-person or virtual 4-week yoga series through the Melrose Public Library. We will meet Friday mornings in June at 11:00 AM for an hour long yoga practice. Each class will include accessible yoga poses, attention to breath, and mindful awareness to bring in supportive care and community connection as we shift from spring into summer. Suggested props for class include a yoga mat/towel, and/or blanket, strap, yoga blocks, extra pad for knee cushioning, and an optional eye pillow. Classes are free and open to all to join, expect a a moderate yoga flow where we will move from seated to standing to lying down poses. Register online for either in-person or virtual attendance. If attending in person, please allow extra time for parking and settling into class. 

Yoga and meditation highlights for this season:

Mobility Flow {for the upper body} is a ~ 26 min practice that focuses on releasing tension and tightness in the head, neck, shoulders, and arms.  

'Soften & Shine'  is a guided meditation honoring the beauty of spring into summer.

Please find my updated schedule and links to FREE yoga and meditation below.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-11a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) at the Milano Senior Center.

*NO YOGA on 6/19/25 and 7/3/25.

I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. 

For June, I'm scheduled to sub Yoga Sculpt on Wednesday 6/11 8:30a-9:30a at the Melrose YMCA .

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. I made a nature mandala for our current new moon cycle that leads us from spring into summer. The scent (grape juice & honey) and sight of the purple bearded iris is a spring favorite ~ symbolizing passion and action surrounded by allium flowers, pansy, mint, and bright yellow coreopsis. These small moments help me to stay clear and focused on my intention/goals for this season.

Spring is here!

 

'Spring is not a season, but a promise- a whisper from the earth that in time, all things will bloom again.'

Olivia Ann Rose Clark

Spring is here! Longer days, sunshine, and flowers are coming our way. The transition from winter into spring is one of my favorites, bringing in a breath of fresh air and warmer temperatures. Spring is nature's new year, the season of hope, renewal, and new beginnings. The energy of spring is growth and it can be a great time of year for intentions and goal setting. Spring intentions are like seeds, they start out small, requiring time, rest, and patience before they start to grow. This is not a grand life adjustment, it's the mundane actions of your daily habits, the rituals of life that could use a refresh, simple shifts that cultivate new perceptions. Spring is a slow yawn, a long stretch, and a pause before rushing into the events of our day. As the seasons change so do the way we function within them, closets may get a gentle clean out, coats and shoes change up for more outdoor time, we may wake up earlier to practice meditation, read, journal, go for a walk or a run, have breakfast on the porch to feel the sun and listen to the birds, or wave/chat to neighbors going by. Spring gives us an opportunity to begin again, to start or try something new. Give yourself time and space to connect with what is meaningful in your life, what gives you a sense of purpose, what sparks the fire in your heart and mind? 

Plant the seeds of intention and see what blooms for you. 

I recently listened to a podcast called Capacities for Longevity Part 1: Strength which I found insightful. This is the first discussion of a 3 part podcast series on this theme, the other 2 episodes haven't been released yet. I love the question asked within this conversation, "what do you want the last years of your life to feel like?". This resonated with me as a movement teacher and personally as I recently made a pact with my kids to be senior citizens together, which means I need to make it to at least 90 years old(!) -and I want to travel, explore, climb mountains, and swim oceans with my husband. This podcast gives practical guidelines around functional mobility, endurance, and strength training for longevity. 

With regard to quality of life and longevity, there are 5 pillars of wellbeing to consider. 

I'll share them here as an offering for you:

1: Nutrition ~ a balanced diet full of nutrients supports a healthy body and mind. 

2. Exercise ~ physical activity is essential for maintaining mobility, strength, and endurance.

3. Sleep ~ our bodies and minds need rest, all the systems of the body require sleep to function properly. 

4. Mental Health ~ reducing/managing stress, learning new things, and seeking out support when life feels overwhelming.

5. Social Connections ~ finding a sense of community and connection with others contributes to our sense of purpose and emotional wellbeing.

As we move into Spring, here is my teaching schedule + FREE yoga & meditation links: 

Wednesday Chair Yoga (10a-11a) in Melrose, MA at the Metro North YMCA

Thursday Mat Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center

I'll continue to sub in at all 4 Metro North YMCA locations as my schedule allows. My next Yoga Flow sub date is Sunday, 3/30 8:30a-9:30a in Melrose, MA

The Melrose Public Library has an anticipated opening date of April 15, 2025! 

I hope to continue our FREE community library yoga series in-person, details and dates TBD...

In the meantime, I have recorded 2 NEW yoga/movement practices for you!

Wrist Love is a ~20 minute practice that focuses on wrist mobility and flexibility as well as grip strength.

Gentle Yoga for Spring is a ~ 40 minute yoga flow using yoga props for extra support as we transition from winter into spring.

Meditation highlights for this season:

Awaken Your Energy Body is a guided meditation that leads you through the energy centers of your body.

 Moving With The Breath is a guided movement flow that may be helpful when you need a break or a transition point within your day. 

Wishing you ALL a beautiful spring,

Michelle 

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. For the spring equinox, I made a nature mandala of rose quartz, picture jasper, red jasper, scolecite, and a snail shell surrounded by hyacinth flowers and seeds for the pollinators. Honoring the energy of earth connection, this mandala symbolizes meaningful action, reaching out, being a part of the collective community, and making choices that align with my core values. Look around your home, go outside for a walk, get into nature and see what beauty you can gather. Nature mandalas are easy to create, just follow your inner wisdom. 

Winter News + Yoga & Meditation

"Now is no ordinary moment in time. Now is a place of startling individual and collective endings. Now is the space before something else becomes. Now is both a promise and fulfillment of fresh beginnings." 

Octavia Raheem

Life has been full these past few months and one of my new year goals is to SLOW DOWN, REST, and do less. Winter is the season of dormancy, we see it in nature as many plants and animals go to sleep. I wish my schedule allowed a long period of hibernation, but we live in a world that never seems to stop. Some may perceive rest as lazy or giving up, but the reality is that rest is essential for our mental, physical, and emotional health. I recently finished reading "Pause, Rest, Be: Stillness Practices for Courage in Times of Change' by Octavia Raheem. This lovely guidebook is a prescription for rest and resilience in uncertain times. Three simple yoga poses are shared as a way to restore body, mind, and spirit. I've been practicing all of them each week and have felt a spaciousness unfold inside me. Prioritizing stillness, slowness, quietude, and rest takes time, effort, and energy but as the temperatures drop and daylight remains shorter there is a pull to go inside, get cozy, and nourish ourselves with all the comforts of the season. 

A few announcements...

The Milano Senior Center in Melrose, MA will be offering a FREE month of classes this January. I will be at the open house event on January 28, 2:30pm-4pm to promote our yoga classes, chat, and answer any questions. Details about the event, class schedules, and other news can be found in the January newsletter.

Starting in March, my friend and fellow yoga teacher Mimi Izzo will be teaching the Monday morning chair yoga class at the McCarthy Senior Center in Wakefield, MA. 

Our next seasonal yoga series through the Melrose Public Library is TBD as we hope to move into our newly renovated library sometime in 2025. 

Please find my updated teaching schedule and links to FREE yoga and meditation below.

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center.

{There will be NO CLASS on 1/20 or 2/17, Mimi Izzo will take over in March!}

Wednesday Chair Yoga (10a-11a) in Melrose, MA at the Metro North YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center.

I'll sub at all 4 Metro North YMCA locations as my schedule allows. 

Gentle Yoga in Saugus, MA on Saturday 3/1/25 at 10:15a

+

Yoga Flow in Melrose, MA on Sunday 3/30/25 at 8:30a

FREE yoga videos on YouTube

FREE guided meditation on Insight Timer

Yoga and meditation highlights for this season:

Rest & Restore is a guided exploration of mind and body through the observation of breath and sensation. The intention is to offer support through self holding techniques (reiki) and breath awareness to restore us in these darker days of winter before spring arrives. 

Gentle Chair Yoga is a ~40 minute yoga flow using the support of a chair.

Winter Flow offers ~60 minutes of mat yoga with props. 

Mindfulness in Schools

 

I brought mindful movement, breathing, and meditation to our MVMMS 6th graders. Many thanks to The Bridge Melrose for inviting me! We had 6 hour long sessions with ~50 students per session. With the assistance of our MVMMS teachers, I was able to have a discussion about mindfulness, offer a Q&A period after viewing a short video on mindfulness, guide mindful movement, breathing, and close with a meditation experience. We used many techniques to become aware of the present moment with the goal of providing these practices as resources, support, and coping tools. 

Mindfulness is observing our thoughts, emotions, sensations, or experiences in the present moment. It is a skill that is developed over time to help build self awareness, self control, enhance focus/attention, manage stress, and improve academic performance. I had fun with all the kiddos and was inspired by their knowledge and participation in the activities. 

Sharing mindfulness in the community, our schools, and our home is an ongoing effort. My friends over at Pathways to Restorative Communitites are continuing this work by offering another 4-week session of Restorative Practices for Parents & Caregivers at the The Worklery in Melrose, MA starting Thursday 1/23/25. 

As a parent and caregiver in my community, I have a vested interest in the mental, emotional, and physical wellbeing of young people. They are our future. Setting a standard of respect, integrity, safety, care, and kindness assists our younger generation to feel valued and to thrive.

November Gratitude + Yoga {holiday schedule}

November is the month of thankfulness, showing appreciation for all we are and all we have. Consciously noticing, observing, giving, and receiving acts of kindness and care have positive benefits on our overall wellbeing. A consistent practice has the capacity to rewire the neural pathways in the brain. A single act of gratitude can decrease negative mindset, boost emotional resilience, decrease feelings of stress, and enhance the flexibility of the mind. Cultivating the practice of gratitude is cumulative and it can be practiced anytime, anywhere. 

Here are a few ways to practice gratitude: 

Keep a gratitude journal. 

Establish a daily, weekly, monthly, or yearly practice of writing down what you are grateful for. 

Share your gratitude with others. 

Saying "thank you" is a powerful way to show respect. 

It translates as "I see you", "I value you", and "I appreciate you".

Create or bake something sweet for someone. 

Try this easy homemade almond butter granola recipe, it makes a great gift.

Experience a gratitude meditation. 

Start by observing where you are in the moment. Use your senses to notice your surroundings, take in the shadows and the light, any movement or stillness. Are there sounds in the space you are in? Do you hear any sounds outside the space you are in? Notice the texture of the clothes against your skin, the temperature of the air around you. Tune into any scents or lingering tastes in your mouth. Once you feel connected with your body and mind, turn your attention to recalling an ordinary moment, or any situation that brought you feelings of thankfulness, connection, or belonging. There are no rules to what you can appreciate. In addition to feeling grateful to someone or something, gratitude can also be a moment of paused reflection or an action. Feeling the warmth of the sun on your skin, choosing a moment of rest, enjoying a sip of coffee or tea, snuggling your pet, or listening to your favorite music are all mindful moments. Breathe deeply as you hold space for gratitude in your heart. 

I am so grateful to teach affordable and accessible yoga in my community. 

Thank you for showing up.

Please find my updated schedule and links to yoga and meditation below.

Weekly in-person yoga classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center. 

{There will be NO CLASS on 12/23 and 1/20, Mimi Izzo will sub on 12/30}

Wednesday Chair Yoga (10a-11a) in Melrose at YMCA Metro North.

{There will be NO CLASS on 12/25 or 1/1}

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center. {There will be NO CLASS 12/26 or 1/2}

I'll continue to sub in yoga classes at all YMCA Metro North branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. 

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Many thanks to all who joined our 4 week 'Mindful Yoga for Fall' series through the Melrose Public Library. I shared gentle movement, breathing techniques, and meditation to carry us during the election weeks and beyond. The timing of this series was intentional. Sharing these practices as resources and ways to cope connects us all. Thank you to our Friends at the MPL for supporting our community with yoga. Our next seasonal yoga series is TBD as we hope to move into our newly renovated library in 2025.

I loved watching these dahlia blossoms grow this past summer into fall. 

I'll definitely be planting them again next spring as they brought so much cheer and hope. 

Mindful Yoga for Fall

 

"Nature is an alchemist, gathering the last of summer's green and turning it to gold."

Laura Jaworski

October is here with all its magic and beauty. I hope you are enjoying the cooler weather and first few weeks of autumn. I love to celebrate this beautiful, golden month by baking anything with pumpkin, making spiced cider, inviting friends over for a fire, stringing up festive lights to balance out the dark, and cooking all the hearty soups/stews with veggies I grew in my garden or bought at local farms. Last month, I shared a few harvest moon recipes from my home to yours ~ check them out here.

This season brings with it transitions in nature and for some of us schedule changes. For me, there is a shift towards self care, commitment, and supportive routines. Last month, I signed up for an 8-week strength and fitness class at my local Y with the goal of  increasing muscle and bone strength. I'm gaining knowledge, confidence, and inspiration from women who are on the same path and lifting heavier weights. I love learning new things and it turns out that is essential for brain health. Check out this ~40 minute lecture from 'Exercise and the Brain Symposium' with Dr. Art Kramer. 

With my kids back in school, the house is quieter during the day, I can follow through on tasks without interruption, I can snuggle my dog, and thoughtfully plan yoga classes to share each week. I'm adding another chair yoga class (starts October 2) to my weekly schedule at the Melrose Y and offering a FREE 4-week online yoga series through the Melrose Public Library on Tuesdays 11:00am-12:00pm.

Starting October 22, I'll guide you through a Mindful Yoga Flow for fall. 

As we shift into cooler temperatures, with shorter days and longer nights, adding in more grounding, warming practices can help balance the mind, body, and spirit. Each class will include accessible yoga poses, attention to breath, and mindful meditation to bring support and community care for our current season. Suggested props: a yoga mat/towel, chair, strap, blocks, blanket, extra pad for knee cushioning, and a bolster or pillow. Classes are free and open to all to join. Separate registration is required for each session. Registration begins on Tuesday October 15.

Please find my updated schedule and links to FREE yoga and meditation below.

Weekly in-person yoga classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center. 

*NEW* Wednesday Chair Yoga (10a-11a) in Melrose at YMCA Metro North.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center. 

I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. 

 I'm scheduled to teach Gentle Yoga on October 5 and 26 10:15a-11:15a and November 9, 10:15a-11:15a at YMCA Metro North in Saugus.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

To honor the beginning of fall I made a nature mandala with summer blossoms of sunflower, rose, marigold, and nasturtium surrounded by a wreath of oak leaves to symbolize hope, love, cheer, strength, and transitions. 

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. September's full moon and lunar eclipse led to the fall equinox, a time of balance and transformation, offering reflection on what we have accomplished. These mandalas symbolize intention in the ordinary moments of the day, staying connected to the earth as the seasons change. Look around your home, go outside for a walk, get into nature, see what beauty you can gather. Nature mandalas are easy to create, just follow your inner wisdom.

Harvest Moon Recipes

 

"To plant a garden is to believe in tomorrow."

Audrey Hepburn

The harvest moon is often connected to abundance, appreciation, and the completion of a cycle. For me, it's a reminder to express gratitude for all we have and all we are, celebrating the end of a journey and the beginning of another. On this full harvest moon, I'm grateful for garden abundance. My passion for gardening began with my grandmother, who lived next door to me while I was growing up. She had an amazing farmhouse with a big, beautiful garden that I wrote about in a past post. In addition to sowing the gifts of growing herbs and vegetables, my grandmother taught me how to play the piano and encouraged my love for reading. One of the first books I remember reading by myself in her barn library was 'The Secret Garden' by Frances Hodgsen Burnett. It is still one of my favorite stories. 

Having a garden is to delight in the senses and to hold onto hope. To greet each day with a walk through the garden to see what is sprouting, what is blooming, what needs watering, and what needs tending is a routine I will miss as fall and winter arrives. 

Now is the time to enjoy the bounty of the season, however small the harvest. 

Here are two favorite late summer recipes from my home to yours. 

Heart{y} Garden Tomato Soup

This homemade tomato soup recipe roasts all the veggies enhancing the delicious flavor that each vegetable brings. My kids love it as it balances perfectly with a yummy hunk of sourdough bread, grilled sandwich, or a salad. 

Fill a large roasting pan with cut up garden tomato. I planted a few Roma tomato vines this year and they roast up nicely. I also added 2 small cut up zucchini, 1 medium sized farmer's market vidalia onion, 1 large yellow, orange, or red pepper, and a whole garlic bulb. I added in 2 jalepeno peppers sliced lengthwise for kick. Drizzle everything with a good amount of olive oil, salt, pepper, and red pepper flake, then add in 1 cup of water. Lastly, add in any fresh herbs for roasting; I used thyme and rosemary. Roast at 375 for an hour or until all the veggies are soft. Allow 5-10 minutes of cooling, remove the garlic and spoon out the soft garlic cloves, throw away the papery skin before using an immersion blender to puree the veggies into soup. Season to taste with salt, pepper, and fresh herbs. 

Buon Appetito!

In our home, no meal is complete without a little sweet:-) 

Easy Peasy Pumpkin Bread 

I bake something sweet for my kids every week. We play around with different combinations of ingredients and flavors. The recipe below has been gifted to friends, neighbors, and teachers, we call them 'love loaves'. I carry on the tradition as my mom made them for me and the smell of baked goodies filling the kitchen brings in a warm, welcome feeling. 

In a large bowl, add 2 cups of flour (I use a GF flour blend), 1/2 cup sugar, 1/2 cup of brown sugar, 1 tablespoon of baking powder, 1 teaspoon of sea salt, and 2 teaspoons of pumpkin pie spice. Mix the dry ingredients together and make a small well in the middle of the bowl. In the well, add 2 eggs, 1 cup of pureed pumpkin, 1 teaspoon of vanilla extract, and 1 cup of milk (I use almond milk). Mix all the ingredients together to form a batter, then add 1 stick of melted butter (vegan butter works too) and mix again until blended.

Pumpkin is delicious on its own, but tasty add-ins are great, I used raisins for 2 of my loaves and a combination of chocolate chips and butterscotch chips for the other 2 loaves. My mom adds chopped walnuts and raisins to her pumpkin bread, I think chocolate and pumpkin make a perfect match.

Add the batter to a lined muffin pan or use parchment paper to line 4 mini loaf pans. Sprinkle cinnamon and sugar on top, then bake at 375 for 20-25 minutes for the muffins or 30-40 minutes for the mini loaves, use a toothpick to make sure they are thoroughly baked.

Enjoy the delicious bounty and beauty of the season!

Back to September {after school snacks}

 

It's September again and I'm back to baking all the yummy treats for my kiddos, even though they complain that I don't have any good snacks; you know the salty, crunchy, hydrogenated oil, and high fructose corn syrup filled junk they call "good" snacks!? Someday, the scent of cinnamon and vanilla will transport them back in time to a kitchen filled with heart(y) snacks made with love. Here are a few of our favorite recipes that fill the belly and the home with comfort. 

Almond Butter Granola

Preheat the oven to 325 and in a large bowl, mix together:

2 1/2 cups rolled oats

1/2 cup chopped almonds or cashews (optional)

1/4 cup pumpkin seeds (the green ones)

2 Tablespoons ground flaxseed

2 Tablespoons chia seeds

1/2 teaspoon ground cinnamon

1/2 teaspoon sea salt flakes

To the dry ingredients, add in:

1 teaspoon of vanilla or almond extract

1/4 cup maple syrup

1 egg white or 1/4 cup coconut oil (melted)

1/3 cup natural creamy almond butter (well mixed)

Pour all ingredients on a parchment lined baking sheet and spread out evenly. Bake for 25-30 minutes, stirring once or until the granola is golden brown. Remove from the oven and allow to cool completely before storing in a container or jar. Our granola doesn't usually last for more than a week, but it could last up to a month if stored in an airtight container and kept cool. This recipe is so versatile, the granola tastes great on yogurt, smoothie bowls, fruit, and on its own as a cereal with fresh berries. 

Apple Nachos

Melt 2 ounces of chocolate chips, 1/4 cup almond butter, and 1-2 Tablespoons of milk (I use almond milk) stir until combined. Drizzle melted chocolate over sliced apples, garnish with almond butter granola, and a sprinkle of cinnamon. 

Star Anise Apple Cake

Preheat the oven to 375 and line an 8x8 cake pan with parchment paper. 

In a large bowl whisk together:

 1 cup flour (I use a GF flour blend)

1 cup of almond flour

2 tablespoons of baking powder

1 teaspoon of sea salt

Create a well in the center of the flour mixture and add in:

2 eggs

1/2 cup milk (I use almond or oat)

1 stick melted butter (vegan or non-vegan)

Combine all ingredients until fully blended.

In a separate bowl mix together:

3 apples peeled and diced

3/4 cup brown sugar

1 teaspoon of freshly grated star anise

Add the sugar apple mixture to the batter, then pour into prepared pan. Bake for 30-40 minutes or until center is done, cool completely before slicing. This cake goes well with a cup of fresh (hot or cold) cider. 

Happy Baking!

Summer into Fall

Sunrise at Cadillac Mountain

As a family we usually take a week or two off at the end of August into September. It is one of my favorite seasonal transition times as the humid weather eases and the air begins to shift. It is also the time I met my husband (30 years ago this year!) and we try to share the day with each other and our kids. This summer we traveled to Maine to visit Acadia National Park. We spent 5 days canoeing, kayaking, swimming, biking, hiking, camping, and enjoying nature. We breathed in the clean air mingled with the scent of ocean and evergreens, felt the cool, clear freshwater on our skin, listened to the sounds of summer bugs, owls hooting, and hawks screeching, observed the vastness of the night sky, and ate delicious, fresh food taking in each experience that stimulated our senses. We explored Mount Desert Island and all its dangerous cliffs and rocky edges on foot, on bike, and on boat, sometimes all in one day! One of the highlights of our time was hiking up Cadillac Mountain to see the sunrise. We awoke at 3am and entered the trailhead by 3:45a with bright flashlights. The hike in the dark was challenging and exciting. As we ascended the 1530 feet it took to get to the summit the sky began to open up with light. Once we reached the top, we walked towards the eastern point of the mountain. We found a spot to rest and settled in for the full sunrise experience, which lasted only a few minutes. The soft pink and yellow pre-dawn colors expanded across the sky as the sun started to peak out of the horizon. We sat together quietly until the orange glow cast a shadow on the water and we started our descent. 

I'm sharing how I spent my summer vacation with you because it took a lot of energy and a lot of endurance. This vacation was one of planning and presence, we wanted our kids to have time away from screens and connection as a family before school started. We also wanted to keep up with them, to try new things, and seek out adventure. Even though this vacation had moments of peace, quiet and stillness, there wasn't much rest going on. So, when we returned home I was spent, but there was a rush to unpack, wash and fold laundry, restock the refrigerator, and prep for school starting. Parenting can be a mental, emotional, and physical whirlwind with so much responsibility and exertion. Caring for and supporting a teen and a pre-teen requires modeling healthy habits and practicing self care as a parent, finding that balance can be tricky. 

As I get older, I notice my body changing. What was once easy is now harder. I'll admit I was weary of the climb down the mountain for my achy knees, BUT since I have been putting in the effort to get stronger, my knees kept up with it all. Over the last few years, I have learned how to create my own programs for progressive movement. In addition to yoga, my body was craving more to keep up my mental and physical strength and stamina. This experience has shifted the way I share yoga in my group classes. As a teacher of movement, I seek out and learn from other teachers because I want to discover new ways to keep myself healthy and resilient. This fall, I'll continue to teach my weekly yoga classes in Melrose/Wakefield AND focus on my personal practice. Starting Tuesday 9/3, my friend Nicole Wade will be leading an 8 week program called Fitness for Menopause at the Melrose YMCA. I'll be there with a few friends learning more about strength training for this phase of life. If you are ready to progress your practice, I hope to see you!

For those who are new to building strength, I created a 4 part 'Yoga for Strength' series that takes you through accessible ways to add resistance training and functional movement into your practice. I recently added two FREE classes on my YouTube page to get you started. 

Check out:

Chair Yoga with Weights

Yoga for Strength

Please find my fall schedule and links to FREE yoga and meditation below.

Weekly in-person classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center will resume after Labor Day on Monday 9/9/24, no class on 11/11/24.

Thursday Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center, no class on 11/28/24.

I'll sub yoga classes as I can at all 4 YMCA Metro North branches. 

Fall Yoga at the Melrose Public Library is TBD.

Thanks to ALL who joined for our summer library yoga sessions! The library renovation is close to completion and the big move may delay some offerings. I'm excited to continue these seasonal sessions in-person when possible. 

You can find all my free yoga videos here and guided meditations here.

The sunflower symbolizes a long life and lasting happiness. I have been waiting all summer for my sunflowers to bloom. I was given two pots of sunflower seedlings in June, they are now standing tall and opening towards the sun. 

Summertime Yoga

 

"Slow buds the pink dawn like a rose from night's gray and cloudy sheath, softly and still it grows and grows, petal by petal, leaf by leaf." Susan Coolidge

Summer is the time to enjoy all the earth elements, soak in the sunshine, breathe in the air, swim in the ocean, and be in nature. In years past, I have taken time off from teaching yoga while my kids are on school break. As my kids grow older, they are more independent, responsible, and focused on their own interests. I am finding myself with more personal time on days off to unwind, tend to my garden, read the many books I have stacked up, and to share the practice of yoga that brings joy and peace to my body, heart, and mind. This being the season of longer days, I'm looking forward to vacation with family and friends, moments of play, spontaneity, and relaxation. I aim to bring that energy into my life by not overfilling my schedule and creating spaciousness in my offerings. 

Please find my summer schedule and links to FREE yoga and meditation below.

Weekly in-person classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center will be led by my friend and colleague Mimi Izzo for July and August. 

Thursday Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center will continue with me. 

I'll sub in yoga classes as I can at all 4 YMCA Metro North branches in Melrose, Saugus, Peabody, and Lynn. I'm scheduled to teach Yoga Flow on Sunday July 28 10a-11a in Peabody, Gentle Yoga on Saturday August 10 10:15a-11:15a in Saugus, and Chair Yoga on Friday August 16 11a-12n in Peabody. 

Starting July 16, I'll be sharing FREE virtual yoga at my local library on Tuesdays 11a-12n. I'll guide you through 4 weeks of a slow flow, restorative poses, focused breathing, and mindful meditation to soften into summer. Register for each class on the Melrose Public Library website or call 781-665-2313 for assistance. 

I recently recorded 2 new videos and posted to my YouTube page. 

Chair Yoga with Weights is a ~30 minute active seated practice.

Summer Slow Flow is a ~55 minute practice to welcome the warmth and light of the season. 

You can find all my yoga videos here and my guided meditations here.

Lastly, Joshin Kokyu Ho is a reiki breathing technique known as the light breath. I share this technique often in my yoga classes, it's a gentle breath to welcome in Summer.

Find a comfortable seat with your spine supported, place your tongue at the roof of your mouth. Bring your awareness to the crown of your head, inhale through the nose, pull the breath into your body and imagine light pouring in through the crown of your head. As you hold the breath in your body for 1-2 seconds imagine the light extending down into your heart, arms, lower abdomen, and legs. Release your tongue to the lower palate as you exhale through your nose, allow the image of light to flow out through your hands, fingertips, feet, and toes. Imagine the light surrounding you and with every breath in and out the light continues to hold you. As you surround yourself with healing light, allow this light to extend outward. You may want to bring someone, something, or someplace into your mind's eye and transform the image of light into loving kindness energy. This practice of holding, caring, and supporting is reiki light energy. When you feel complete, return to a natural flow of breath. Notice how you feel.

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. 

June's new moon nature mandala led to the summer solstice, the longest day when the sun "stands still" holding light. These mandalas symbolize intention in the ordinary moments of the day, staying connected to the earth as the seasons change. Look around your home, go outside for a walk, get into nature, see what beauty you can gather. Nature mandalas are easy to create, follow your inner wisdom.