Food Allergy Awareness

http://survivalstraps.com/

In honor of Food Allergy Awareness week, I would like to dedicate this post to all who suffer from food allergies, and to those who strive to raise awareness, educate others and inspire action of allergies and anaphylaxis. The current statistics show 15 million Americans with food allergies, including those at risk for life-threatening anaphylaxis. This affects 1 in 13 children in the United States, or roughly 2 in every classroom. FARE is a non-profit organization that was formed in 2012, a merger between the Food Allergy & Anaphylaxis Network and the Food Allergy Initiative. The link below to FARE is devoted to sharing knowledge, research and education about food allergies and anaphylaxis. There are tools and resources available to learn about allergens, symptoms and ways to get involved by learning how to manage and treat reactions.

http://www.foodallergy.org/

I am a mother of a child who has food allergies. Learning to adapt and live without certain foods has been a struggle and a challenge. Children's birthday parties are stressful when your child can't eat the pizza and cake the other kids are enjoying. Going to school, restaurants or having dinner with others can be a nightmare with the risk of potential exposure. We can't leave the house without the EpiPen, Benadryl or our rescue inhaler. My son is 5 now, he is smart, strong, and fully aware of his food allergies. I have taught him to ask about food, inquire what is in it and advocate for himself. He inspires me to continue to research ways to create delicious food without harm, and to share our experiences with others.

Although any food is capable of causing an allergic reaction, there are eight foods that account for 90% of all food allergic reactions in the United States.

Peanut
Tree Nuts
Milk
Egg
Wheat
Soy
Fish
Shellfish

My son has 2 documented allergies in the above list, this is not counting the other allergens of pollen, dust, mold, and animal dander which trigger his asthma symptoms, I'll save that post for another day. A couple years ago, these allergies presented a constant state of fear in me and my husband. With so many questions, we were forced to seek help and inquire with other families and friends about food allergies. Eventually, the connections were made, support systems secured and the information gained has been invaluable. I love to share what I've learned and ease the hearts and minds of others dealing with these issues, in an effort to find a place of confidence and empowerment.

Recently, I was acquainted with another mother whose son has 4 documented allergies in the above list, along with 2 more potential allergens to rice and oats.  My heart went out to her and a kinship developed. How do you create wholesome, nourishing meals when recipes call for ingredients that can't be consumed?

You get creative and find another way.

A stranger in another state, a neighbor down the street, a child on the bus, we are all connected, we all share in the bounty of this world. Sharing food is a way for people to come together, it is one of the most defining forces in all societies. Every celebration and joyful occasion is enjoyed with food as a central point. If you are lucky enough not to have food allergies, I am sure you know someone who does.

Here are some simple offerings in the form of recipes, that I have found success with in my own home.
As with any known allergen, read all food labels and look into cross contamination on shared equipment. Use all your resources, be prepared and trust your instincts.

Banana Blueberry Crumble Muffins

BASIC QUICK BREAD/MAGIC MUFFIN RECIPE

1/2 cup quinoa flour (high protein)

3/4 cup all-purpose flour OR *gluten free flour of your choice for wheat allergy

1/2 tsp baking soda

1/4 tsp baking powder (aluminum free)

1/2 tsp sea salt

1/2 tsp spices (your choice: cinnamon, cardamom, nutmeg, *turmeric to 'orange' veggie puree)

** 1-2 T ground flax for increased omega 3 fatty acid**

1/2 cup light brown sugar OR maple syrup OR agave nectar

*I like to add in 1 T of blackstrap molasses into the pumpkin, sweet potato, carrot bread for increased iron.

1/2 cup canola oil OR vegetable oil of your choice (melted coconut oil is my choice)

1/4 cup plain or vanilla greek yogurt (**egg substitution** try So Delicious coconut yogurt for a milk allergy)

1 tsp vanilla extract (madagascar vanilla extract is really nice:)

1 1/2 cups puree fruit (pumpkin, banana, applesauce)

1/2 cup any vegetable puree of your choice **There are some interesting pre-made fruit & veggie combinations: Apple/Rutabaga, Pears, Peas, and Broccoli, Sweet potato and Pumpkin, Carrot, Apple, Parsnip and Mango and Spinach make really good add-ins**

Fold dry into wet, then add in 1/2 cup of fun extras: *Enjoy Life dairy/soy free mini-chocolate chips,

raisins, prunes, dried cherries, shredded coconut, or fresh berries like frozen blueberries, and peeled, diced apples or pears. 

Get creative, here are some combinations that have worked well together!

Pumpkin, Carrot, Sweet Potato with Mango, Spinach and mini chocolate chips or raisins.

Apple, Rutabaga, Pear, Pea and Broccoli with prunes, raisins or dried cherries with crumble topping.

Banana blueberry with shredded coconut and crumble topping.

*For gluten free flours, I like Pamela's products. The artisan flour blend works great in these recipes.

http://www.pamelasproducts.com/products/baking-mixes/artisan-flour-blend/

OPTIONAL Sugar crumble to top muffins:)

1 cup brown sugar

1 cup all purpose flour OR gluten free flour for wheat allergy

1/2 cup melted butter (Earth Balance Soy/Dairy free butter works great here!)

Mix together and drop onto muffin tops before baking:)

Preheat oven to 350 degrees, canola oil cooking spray is good to prepare loaf pans or use muffin cups.

In a bowl, mix the dry ingredients, set aside.

In a large mixing bowl, whisk the wet ingredients together.

Slowly, add the dry mixture to the wet mixture with a wooden spoon.

Pour the batter into a loaf pan or spoon into muffin cups.

Bake loaf pan for 50-55 minutes, Bake muffins 20-25 minutes.

Cool before serving, cool completely before storing. The muffins freeze well too!

Vanilla Cupcakes with Piped Frosting and Fresh Strawberries

Banana Cupcakes with Frosting and Sprinkles

MY FAVORITE CUPCAKES

2/3 cup non-dairy milk (I use vanilla flavored So Delicious Coconut Milk, Vanilla Rice Milk works well too)

1 tsp. apple cider vinegar (I use Bragg's Raw Organic Unfiltered ACV)

2/3 cup agave nectar (light) or Maple syrup

1/3 cup vegetable oil (I use safflower, canola or coconut oil)

2 tsp vanilla extract

*option add 1 1/2 cups banana puree

1 cup all-purpose flour OR *gluten free flour for wheat allergy

1/3 cup whole wheat pastry OR gluten free flour (**If you want chocolate cupcakes add 1/3 cocoa powder)

1 tsp baking powder

1/2 tsp baking soda

pinch (1 tsp) fine sea salt

*For gluten free flours, I like Pamela's products. The artisan flour blend works great!

http://www.pamelasproducts.com/products/baking-mixes/artisan-flour-blend/

Combine the milk and vinegar in a medium bowl, set aside for 5 minutes or until it bubbles a little, if it doesn't bubble, keep stirring the mixture until it does. Add the agave nectar, oil, vanilla extract and stir.

In a separate bowl, combine the flours, baking powder, baking soda and salt. Add the wet ingredients to the dry, a mixer is great here to minimize any lumps. Spoon the batter into the cupcake liners, bake for 18-22 minutes. Tops should be slightly springy when pressed. Cool the cupcakes completely before frosting.

FROSTING

1 1/2 cups powdered sugar

1/4 cup softened butter (I use Earth Balance Soy/Dairy free butter, it works great:)

1-2 T Vanilla flavored milk (I use So Delicious Coconut milk) add slowly so the frosting isn't too liquid.

1/2 tsp vanilla extract

1/2 tsp maple syrup

*option add 1/3 cup cocoa powder if you want chocolate frosting

Whisk or blend together, the mixer is great here:)

Cool cupcakes completely before frosting and storing. These cupcakes freeze well too:)

I love using old fashioned pipettes to create designs on the cupcakes, otherwise a broad, flat spreading knife works well too:) Fresh fruit and fun sprinkles are great additions to these sweet treats!

Enjoy!

A Mother's Garden

Happy Mother's Day

My Mother kept a garden, 

a garden of the heart,

She planted all the good things

that gave my life a start.

She turned me to the sunshine

and encouraged me to dream.

Fostering and nurturing

the seeds of self esteem.

And when the winds and rain came,

she protected me enough-

But not too much because she knew

I'd need to stand up strong and tough.

Her constant good example

always taught me right from wrong-

Markers for my pathway

that will last a lifetime long.

I am my Mother's garden.

I am her legacy-

And I hope she feels the love

reflected back from me.

Author unknown

Awaken the Spine

"The roots of a tree are pulled deeply down towards the center of the earth while the trunk grows vertically towards the sky, elongating and spreading through the branches into the space around it. The deeper the roots penetrate into the ground, traveling below the surface of the earth, the taller and stronger the tree. The central point of the tree, where it touches the earth's surface, corresponds in our body to the waist at the level of the fifth lumbar vertebra, where the human spine moves in both directions." Vanda Scaravelli

I have always prided myself on my health, self-care, body mechanics and spinal awareness, but sometimes injury is inevitable. I'm not sure if it was one specific event or a series of events, but suddenly I had a debilitating back injury. It interfered with everything in my life. My work and my family suffered along with me. The pain and immobility worsened, soon I had a bulging bruise in my low back that could not be ignored.

Once you have a back injury, it stops you in your tracks. The acute pain must be dealt with first. The immobility next, and the problem solving around how to function manifests itself in a whirlwind of anxiety, fear and doubt. I have responsibility outside of myself that extends too far and too wide, I had to ask for help. Calling out to work, asking my husband to come home early, leaning on childcare to stay longer, leaving dirty dishes, laundry and not making dinner = GUILT. In this situation, my guilt was an imaginary remorse, I refocused and remembered that things could be worse and I have the power to make it better. So, I called in my reinforcements and began to let others in and find help.

I spent the first week making phone calls and a plan. I was unable to stretch, twist or lift heavy objects. The most important thing was to rest with ice and be patient. Which is very hard to do with young children on a good day. The second week I was able to breathe through some light stretching, walk and continue my work and teaching schedule. In retrospect, I would not be writing this post if it weren't for my family and friends. Their love and support is immeasurable and really got me through the third and fourth weeks of injury. When I returned to work, my co-workers expressed concern, asked about my recovery, and shared their own personal stories making me feel more connected to the compassionate community that I am surrounded by.

It has been five weeks now, and things are improved. The injury has changed my yoga practice and my life. Care must be taken in all things physical or the injury returns. I know it is still there lurking behind every twist and turn. I now must be armed with core defense and awareness. I am careful with myself and sensitive to what I am doing in the moment I am doing it. These days, I am grateful for my open-heart and awakened spine.

This post is dedicated to all who assisted me through my healing process, especially my husband and parents. My healing is still ongoing and I need to remain mindful when I am at work, but I must credit two therapists and their flexible efforts in assisting me. Their special talent and skills clearly improved my health and well being.
Thank you.

Dustienne Miller is a women's health physical therapist and yoga teacher whose knowledge and gifted intuition diagnosed, treated and gently reconnected my heart to my lower body.
www.yourpaceyoga.com


Jennifer Murphy is a licensed massage therapist at Lilac Massage Therapy, whose healing hands continue to help me keep my acute and chronic back pain under control.
www.lilacseniormassage.com

Impermanence

I have a Bird in spring

I have a Bird in spring
Which for myself doth sing—
The spring decoys.
And as the summer nears—
And as the Rose appears,
Robin is gone.

Yet do I not repine
Knowing that Bird of mine
Though flown—
Learneth beyond the sea
Melody new for me
And will return.

Fast is a safer hand
Held in a truer Land
Are mine—
And though they now depart,
Tell I my doubting heart
They're thine.

In a serener Bright,
In a more golden light
I see
Each little doubt and fear,
Each little discord here
Removed.

Then will I not repine,
Knowing that Bird of mine
Though flown
Shall in a distant tree
Bright melody for me
Return. 

Emily Dickinson

The one constant in life is change. Change of mind, change of heart and change in body. These three triads of inner connection extend into the outer world, environment, circumstances and relationships. Every day we are faced with a myriad of changes, some are small, some are larger. Some of us have an easier transition with change, others do not. I am the other, I find difficulty in adapting, I strive to remain carefree and calm in chaos. I tend to cope by keeping my emotions hidden and then lashing out in a brutal manner on myself or my loved ones.

In an effort to stay rational, I direct my attention to the concept of Impermanence, an undeniable and inescapable fact of human existence. No human being that belongs to this earth is free from growing old, falling sick, decaying and passing away. In this world there is nothing fixed or permanent or stable. Everything is subject to change and alteration. According to Buddhist thought, "Decay is inherent in all component things." We see this in the Spring, flowers rise from the earth, bloom and perish. We can choose to accept change, embrace it and look forward to the surprise of its unfolding, or resist it with every fiber of our being. The latter is probably not healthy and will inevitably lead to unhappiness, misery and sorrow in this life. For some people, change is needed, necessary, a hope for a new situation. Impermanence and change are undeniable truths to our existence.

My oldest son is in his last couple months of preschool and their curriculum is based on recognizing the moment we are living in. The season, the month, the days of the week as well as letters, numbers, reading and writing. Poems, rhymes and songs are used to emphasize seasonal teachings. This week, as we welcome the beginning signs of spring, the children were taught the old English proverb, "March comes in like a lion and goes out like a lamb." I was surprised as I looked at the pages that were brought home. The lamb was colored black, it had two sharp horns atop its head, no eyes, and a large mouth filled with purple teeth. The lion was smiling contentedly in a coat of pale orange and yellow. A child's perception of living in New England. Yesterday began with the snow and ended with the sun.

My schedule is rigorous, I have placed high demands on myself this year. My husband has been working away from home, balancing opposite work schedules, planning for home renovation, child care and family time has been no easy task. I must force myself to stop cleaning, washing, folding and cooking. I must embrace my husband when he comes home and linger in his arms. I must sing songs, dance and read silly books to my children. Soon, they will be gone from my nest, leading their own lives, making their own decisions. I must turn to face the sun and leave the dirt just for today. Find love and glory in life and enjoy all that is possible in this moment.

Lovingkindness

"In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you."  ~Buddha

Metta meditation is the mindful practice and cultivation of lovingkindness. This meditation uses words, images, and feelings to evoke lovingkindness and friendliness toward yourself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in your heart. With a loving heart as the background, all that we attempt, all that we encounter will open and flow more easily. You can begin the practice of lovingkindness by sitting comfortably in a quiet place. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans or preoccupations.

Begin with yourself. Breathe gently, and recite inwardly the following traditional phrases directed toward our own well-being. You begin with yourself because without loving yourself it is almost impossible to love others.


May I be filled with lovingkindness.

May I be peaceful and at ease.

May I be safe and healthy in body and mind.

May I be happy. 


After this you can include others: Spend some time wishing well to a wider circle of family and friends.
Then gradually extend your meditation to include your community, neighbors, people everywhere, animals, all living beings on earth, the whole universe.

Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. This will take patience and practice. But as your heart opens, first to loved ones and friends, you will find that in the end you won't want to close it anymore.

Lovingkindness can be practiced anywhere. You can use this meditation while traveling, in traffic, standing in lines, during any activity of daily life where your mind is free, whenever there is a pause, choose lovingkindness. As you silently practice this meditation among people, you will come to feel a wonderful connection with them ~ this is the power of lovingkindness. It will calm your mind and keep you connected to your heart.


May we all be filled with lovingkindness.

May we all be peaceful and at ease.

May we all be safe and healthy in body and mind.

May we all be happy.

Let It Be

"When I find myself in times of trouble, Mother Mary comes to me. Speaking words of wisdom, Let it be. And in my hour of darkness, she is standing right in front of me, speaking words of wisdom, Let it be."
McCartney/Lennon

Recently, I enjoyed a 3 hour Yin Yoga workshop hosted by the yoga community in which I teach. Yin Yoga is a quiet practice that focuses on the internal energy that arises while holding yoga postures for a specified period of time. The poses apply moderate stress to the connective tissues, tendons, fascia and ligaments with the goal being to increase circulation of synovial fluid within the joint, and improve flexibility. It is a wonderful complementary practice in an effort to strengthen the internal body for more intermediate exercise that moves at a faster pace, consistent with yang energy. On a deeper level, yin yoga postures help to improve the flow of qi (chee) or energy that may be stagnant or deficient within the body. Subsequently, organ health, immunity and emotional well-being are affected in a positive way. The title of the workshop was ~The Art of Equanimity~ maintaining an even, balanced mind in the face of stress, chaos, or crisis. Equanimity is one of the four sublime attitudes in Buddhist philosophy. With loving kindness, compassion, and sympathetic joy as the other three pathways to awakening.

3 hours can be a long time, for me it went quickly, connecting with breath and enjoying the physical sensations intensify. The joy in the process of this style of yoga is acknowledging the subtle changes that occur. Just when you think you can't endure holding a shape any longer, you breathe deeper, the mind shifts and you are refocused, enjoying a different view of the situation. The power of the mind and body is amazing. In teaching yoga, I emphasize the awareness of breath, alignment of the body and an awake quality of the mind. A balanced yoga practice, focuses on the inhale followed by the exhale, combining it with movement that assists and opens joints, strengthens and lengthens the skeletal and muscular body, while creating a sense of peace, lightness and ease in the heart and mind.

I have been a critical care nurse for 15 years, working with families and patients during times of crisis. My understanding of coping with mental and physical stress is sharing and gathering resources, knowledge, compassion, empathy and patience. The power of equanimity has been a friend, a light in a dark hour, witnessing pain and sadness, enduring stress and challenge is a part of life but there must be a balance to stay alive. We have to wrap our arms around each other for support and love. We must make mistakes to learn and laugh at ourselves. Working in healthcare and studying yoga and mindfulness, I have come to the realization that every hour, every minute, every second, every breath is new. Constant change exists moment to moment and I am living this moment now. My challenge in life is not my professional work, studying for a test, speaking in public or holding a yoga pose for 5-10 minutes, it is the gift of raising children, they are my greatest teachers, helping me to find true self. When I am able to pause for a moment and reflect, and all my jumbled thoughts collect. Alone in my room, I clearly see the good and the bad that is really me.

Being a mother of young children may not offer me much time to have a sitting meditation practice, a peaceful night's sleep, a hot shower, or any time alone. But it does offer a moment to moment approach of acknowledging the provoking self driven needs of a toddler and preschooler. My boys are in constant survival mode, working with sensation and emotion that sends direct signals to their bellies or brains. I have never known dual emotions such as frustration, anger, irritation and a love so full, boundless and protective in one swift second. I can respond with love and understanding or I can scream, sob, and show my fierce inability to hold my emotions together. In the short 5 years of motherhood, I have experienced both sides of reaction. Driven by loving kindness, compassion and joy, staying focused and composed in the tornado of boys circling around me morning, noon and night is my meditation.

My words do not speak my truth, my actions do. How do we react to the everyday or stressful situation? How do we stay calm in the storm of emotions that build up and don't release? My feelings can sometimes be confused and tight, filled with uncertainty and fear. Other times I am confident and feel whole, solid and exacting. Life is an unknown series of events that presents an impact on body, mind and spirit. You have a choice on how you are going to respond to what the world offers you. You can let something or someone dictate the way you react to things. But, if you look within yourself, you realize you have the power to make things happen.  Life experiences, positive and negative, are tools that better assist us in our present situation. It is essential to understand that everything is not under our control, there are things in our life we can direct in a certain way but the outcome remains unknown until it happens.

My husband is always reminding me to lower my expectations in life and maintain basic requirements for a situation requiring discipline or safety. Dinner tonight with my boys was a difficult situation. My husband and I tried to talk to each other, food was flying onto the floor, I could analyze why the screaming, whining and inconsolable crying was occurring or I could just roll with it. Naps were needed but not taken, the food was not eaten or liked, listening and communication was non- existent. My oldest son, who was trying to be good and eat his meal without complaint, said "Mom, you need to go easier on yourself, just let it be."

The Old and The Young

"This is the hand you used to hold, when I was only 5 years old."

As of today, I have been a mother for 5 years. It seems like only yesterday a lively, kicking baby was growing inside me, he came 3 weeks too early and forever changed my life. Blessed with two beautiful, healthy boys, hand in hand, I show them the way to be kind, to share, to listen, to learn.

I remember when I was 5 years old in preschool, we all stood in a line and waited our turn to step up on the chair while the teacher pressed our little hands into a plaster mold. A cherished memory, my mother saved this piece of artwork for 37 years and now my sweet, snuggly, loving baby is a strong, smart, independent boy. It only took 5 minutes to blow out 5 candles, make 5 wishes and open one too many presents. The Polar Express themed party complete with songs, tickets, trains and snowdrift cupcakes celebrated his love of engines and all things that move.

Conversations from our birthday brunch ranged from christmas time get togethers, plans for the New Year, to the future of our parents retirement and our own life stresses. Work balance, child care, life insurance applications, bills to pay, stocks, bonds, college savings, and a home that needs major renovation. Our parents discussed healthcare, politics, will and estate planning, social security and various medical problems. I think the heavy topics are shared to make them easier to deal with, going it together instead of alone. Birthdays are a reminder that we all get older, there is a time limit on this earth. As the cupcakes were eaten, crumpled wrapping paper went flying, coffee almost spilled, new toys were opened and played with, slowly the true gift was unveiled. From the old to the young, three generations in one room connected by love, moments of life that form who we were, who we are, and who we will become. The beautiful words of Katrina Kenison solidify my feelings of living presently and sending out hope for our future. "Let's inhabit our own lives as generously and joyously as we can for as long as we can."

My youngest son turned 2 at the beginning of January, his sweet Winnie-the-Pooh birthday reflected his dynamic nature, ending with a wild dance party in our living room with our neighborhood friends. We are lucky, we live in a warm, welcoming, safe community, surrounded by couples who have children the same age as ours. As many parents know, winter birthdays can be tricky, party planning after the holidays isn't easy, cold and unpredictable weather inhibits outdoor fun, expensive adventure and creative parties are available, but I prefer to keep it simple. Honoring the actual birthdate and possibly the hour of arrival, blowing out the same number of candles as your new age and enjoying the same number of wishes, sweet cakes homemade with love, and spending time with friends and family. If it rains or snows we go with the flow, stay in the moment, smile and take in the beauty of life and all it has to offer.

All is Calm, All is Bright

"Fill me up with love, Fill me love, love, love." D. Matthews

It is Christmas Eve morning, I am sitting in my small kitchen sipping coffee and watching the clouds slowly pass by. It is mild and the snow is melting. My boys are playing quietly, together. I am enjoying the calm and stillness of this moment.

We are making christmas cookies today, the challenge will be not to eat all the dough before it is rolled, shaped and decorated. I have a holiday music playlist ready to go and we are awaiting the arrival of my Mom before we get started. My expectations are low, as it is not about the outcome but the time spent together. The gifts that are treasured the most are experiences filled with attention and love.

Enjoying holiday traditions with my boys, create memories that will hopefully bring back a feeling of warmth, happiness and a fondness for celebrating seasonal milestones. I love reading about how other families make their holidays special, and also how to make the most out of what we already have. This season, my oldest is almost 5, and it is the perfect age for enjoying everything, as it is all exciting and new. We cut out paper trees, wreaths and snowflakes to hang in our windows. Our sprightly elf is watching over us, we have candles and lights around the house and our vintage silver tree has only fallen over once, thanks to my little one. My boys are curious, mischievous and lively. Their eyes are twinkling, their dimples are merry! Their cheeks are like roses from running and playing, and their cherry red noses are drippy and stuffy!

Lots of questions come up surrounding the lore of holidays, I am feeling my way and allowing stories and experiences to be the segue into what we discuss. Santa Claus is on every street corner in December and it can be confusing to little ones who believe in the magic of giving. What a wonderful opportunity to strengthen the importance of charity and embrace the universal quality of being a part of this world. We filled 2 bags with toys and clothes and dropped it off to our local donation center. The entire experience took a day, and the extended discussion resonated. When my husband came home it was the highlight of our dinner conversation. Another holiday tradition built and strengthened with love.

Tonight, after our parties with neighbors, friends, and family, we will settle our sugar plums into bed. Our stockings hung on the woodwork with care, I'll snuggle up with my husband for a short winter's nap, and awake to the bells on Christmas day.

'I Heard The Bells on Christmas Day'

I heard the bells on Christmas Day

Their old familiar carols play,

And wild and sweet the words repeat

Of peace on earth, good will to men.

I thought how, as the day had come,

The belfries of all Christendom

Had rolled along the unbroken song

Of peace on earth, good will to men.

And in despair I bowed my head:

"There is no peace on earth," I said,

"For hate is strong and mocks the song

Of peace on earth, good will to men."

Then pealed the bells more loud and deep:

God is not dead, nor doth he sleep;

The wrong shall fail, the right prevail,

With peace on earth, good will to men.

Till, ringing, singing, on its way,

The world revolved from night to day, 

A voice, a chime, a chant sublime,

Of peace on earth, good will to men!

Henry Wadsworth Longfellow 1867

Celebrate

"True living arrives by attending to the smallest moment and finding the eternal inside of it. S.M. Kidd"

37 years, 37 candles, 37 wishes, many more blessings than I can count. A snowy birthday with lots of love, sweetness and joy. Everyday is a celebration of life, my husband reminds me of this, and my boys are the examples. All you need is love, love is all you need.

Another year older,

Another year wiser.

My gifts are wrapped up as people.

Come into my life, laugh, smile.

Won't you stay a while with me?

Holding hands,

Singing songs,

Long distance calls.

My wish is for PEACE and LOVE,

HAPPINESS and HOPE.

Thanks for the time

Thanks for the space

Cheers to you and me

Cheers to you and me

Here's to you and me.

Michelle Heron

December 14, 2010

With Thanks

"Singing we'll all be together, even when we're not together, with our arms around each other, with our faith still in each other."  N. Case

It's Tuesday night, my oven is on the fritz, I couldn't roast a turkey even if I wanted to.  It seems like a lot of work anyway. So, I went to the market and bought a pre-cooked chicken, homemade mashed potatoes, stuffing, biscuits and gravy. We had what my Dad calls a "winner, winner, chicken dinner." The boys ate most of their portions and my husband was very thankful for his, as he skipped lunch to get home to us sooner. This was our Thanksgiving meal. We all held hands and sang our song, "I'm thankful for my friends and my family, I'm thankful for the food I eat, I'm happy as can be."

As a nurse, I have to work weekends and holidays. My choice, but I always wonder what it would be like to have time off along with everyone else. I work at night and it seems like I have a different view of working life all around. This year, I am hoping to have my Christmas holiday, the balance of scheduling is a constant struggle. I never really minded working the off shifts, but now that my boys are getting bigger and engaging more in the celebration of the seasons, I miss seeing them interact with family and friends, enjoying the holiday without me. I recognize how lucky I am to have my life, my loves, my freedom and my work. Service professionals in military, safety, security and healthcare are not with their families either, their sacrifices keep our extended community protected and sheltered.

Despite the brightness and beauty of the season, the holidays bring melancholy memories of loved ones that are no longer with us. Loss weighs heavier on our hearts, as we are still alive on this earth bound by the cycle of life. Our goal is to honor and remember their spirit and the gifts they have given, and that we continue to receive. When I close my eyes, we are all together sharing a meal, toasting a drink, and sharing a bountiful ritual of gratefulness.

The world offers opportunities to become a part of something larger than ourselves. All living beings who are in pain, sick, suffering or enduring a tremendous tragedy need our help and our love. Sending out a prayer into the universe is important and necessary.

May we all be filled with loving kindness

May we all be peaceful and at ease

May we all be safe and healthy

May we all be happy

A Healing Home

It's cold and flu season and no matter how well you care for yourself, that sneaky, ever-changing virus can hold your body hostage with its irritating symptoms of runny or stuffy nose, cough, congestion, sore throat, headache and muscle weakness. If you have children, it seems that pesky virus can sneak back in just when you think you are improving.  Although there is still no cure for the common cold and without getting too scientific, chicken soup remains a wonderful option to tackle cold and flu symptoms. There are various recipes for chicken soup, but most contain specific ingredients that in combination create a powerful impact on your health and healing.

When we take the time to care for ourselves and those we love, there is a strong energetic current that connects us. Our hands can offer comfort, compassion and tenderness through healing touch. There are many benefits to gentle touch. It is calming, relaxing and helps to balance your physical, mental, and emotional well-being.  You have the power to provide healing touch on yourself, others or seek out a certified healing touch or Reiki practitioner. Better yet, find an instructional Reiki class and bring the power of healing touch into your home yourself.

Children are very responsive to healing touch. Congested babies and toddlers are miserable, and as a parent if you are sick too, it is double misery. Hot, steamy, showers can help encourage congestion out of the body. A couple drops of essential oils into a shower or bath offer an alternative therapy to decrease inflammation and open airways. Essential oils are a powerful plant based defense system for our bodies. 

Nasal irrigation with a netti pot or nosefrida for little ones is very helpful as well. Getting the mucous out of the chest eases congestion and nasal irrigation is a wonderful way to do this. As your children get older, teaching them how to blow their nose, and cough up phlegm is a good habit. http://www.fridababy.com

Follow this with lots of cuddling, snuggling, gentle massage of backs and bellies, and hug therapy can promote rest and healing for all.  According to Kathleen Keating author of "The Hug Therapy Book", touch is the primary way we contact and connect with each other. Our skin is the antennae that feels, touches and meets the world outside of ourselves. With touch we meet, bond, and belong.    http://www.bykathleenkeating.com

As a mother of a child with asthma, I know all too well how quickly cold congestion from a virus can spread into a nightmare of respiratory distress. Both my sons have had one too many emergency room visits, and overnight hospital admissions. When sickness invades our home and affects my children, I fight it with all I've got. Knowledge and experience can lessen the stress of sickness, but sleep deprivation doesn't help with coping or healing. Leaning on your support systems and finding balance to care for yourself while caring for others is most important. My younger son has his first ear infection and developed croup from his recent cold. My husband noticed his cough quickly, another trip to the pediatrician, and we are armed with more fighting power.

One of the most important things you can do is rest and hydrate yourself and your child. Water is essential to help balance homeostasis while fighting off a virus or bacteria. The body's natural immune defense can cause low to high fevers in children. Hydration is key in helping the body fight illness. Encourage small sips of water throughout the day, or make your own popsicles with frozen fruit of your choice, maple syrup and water. My boys love frozen banana, frozen mango, peach and strawberry blended together.

Frequent hand washing with mild soap is also essential, avoid antibacterial soap if possible as it disrupts the body's natural microbiome defense. Consider wiping down counters, doors, door knobs, refrigerators and bathroom fixtures often with a natural essential oil/water and vinegar solution to decrease the spread of illness within your home and to your family. A wonderful combination of wild orange, clove, cinnamon, eucalyptus, and rosemary is great for cleaning and making your home smell amazing. Another key tip is to wash bed linens and switch out your toothbrush after an illness, so as not to reinfect yourself.

Here is my chicken soup recipe and other small offerings for rejuvenating your immune system. It is also a great meal for recovery and healing wounds after surgery, illnesses or inflammation. The bone broth from the chicken offers increased mineral and amino acid bioavailability which aid in making collagen. The pointier the joints (chicken feet and legs) used in a chicken soup or bone broth produce a gelatinous consistency that contains the denatured/broken down collagen proteins that help boost the immune system.

Chicken Soup with Shiitake and Ginger

4-6 organic chicken thighs and legs (skin on, bone in) and 1-2 chicken feet (ask your butcher)

*4-6 cups filtered water or bone broth

2-3 T organic extra virgin olive oil

2-3 T organic grass fed butter

2-3 large cloves finely chopped garlic

2-3 T freshly grated ginger 

1 large sweet onion chopped into crescent moons

1 cup thinly chopped shiitake mushrooms (dry brushed)

2-3 rinsed celery ribs cut into 1/2" diagonal crescent moons

4-5 medium sized organic carrots unpeeled (rinse and scrub) and sliced into circles

2-3 strips wild atlantic Nori (sea vegetable)

sea salt, fresh ground pepper, thyme, rosemary, lavender (herbs de provence), turmeric and cumin to taste

Place thawed chicken in a large pot with 4-6 cups water and boil to make your own chicken broth add a pinch of sea salt.  Simmer chicken in water to make broth for 30-40  minutes on medium heat, use a spoon to strain off extra foam, but don't remove all of it.

In another large stove pot, (I like to use my Le Creuset dutch oven)  add olive oil, butter, garlic, ginger, onion, celery, carrots, mushrooms, seasonings and saute until tender to make a mirepoix.

Slowly add chicken broth, chicken thighs, legs and feet to the mirepoix. Cut up the Nori strips and add to the soup.  Simmer soup for 2-3 hours or until the chicken falls off the bone.  Before serving, I de-bone and de-skin the chicken, then place the pieces of chicken back into the soup.  

For the little ones, serve the broth over rice cereal or with warm fresh bread to dip. My boys don't like anything floating in their soup except chicken and carrots, so I infuse all the healthy ingredients into the broth and then strain it.

For the adults, I like to add a bunch of fresh herbs just before serving, sliced into strips.  Fresh basil, cilantro, flat leaf parsley, napa cabbage, lemongrass, scallion, baby bok choy, baby spinach, kale or swiss chard adds crunch and texture. Sometimes, I add more grated ginger or freshly sliced thai chiles to zest it up. Season to taste.

Another option is to add 1/2 cup of sweet brown rice to the soup and simmer for 3 hours creating a congee, also known as rice porridge.  The rice thickens the soup adding texture and heartiness.  The congee is nice for little ones too.

Homemade chicken broth is the most important ingredient, I use it as a base for most of my soup recipes. You can simplify the soup and just use, carrot, celery and onion as well. Lots of add-in or substitutions, sweet potato, butternut squash, parsnips, turnips, white or purple carrot, fennel and leeks depending on the season.

After you remove the chicken from the bone, don't throw the bones away. You can put them in a crock pot with water, 1-2 tsp of apple cider vinegar, as well as the ends and scraps of your veggies that were cut off for the soup. Simmer in a crock pot for 24 hours to soften the marrow to make bone broth.

*Bone broth is a wonderful option to use instead of filtered water, with more amazing nutritional benefits than chicken broth. If you have bone broth on hand, add it to your chicken soup for a power packed healing soup. Here are some links to the benefits of bone broth and how to make it.

http://lotus-life.postach.io/post/making-chicken-bone-broth

http://www.westonaprice.org/health-topics/broth-is-beautiful

Vegetarian Options

It is also possible to create a healing soup from vegetables. Here are some easy ways to incorporate a nourishing, vegetable based soup into your diet.

4-6 cups of water

2-3 T extra virgin olive oil

2-3 large cloves finely chopped garlic

2-3 T freshly grated ginger 

1 T plus 2 tsp of shoyu (*see recipe below for my soy free version)

1 T chickpea miso (traditional japanese fermented beans, this one is soy free and power packed with probiotics)

1 large sweet onion chopped into crescent moons

1-2 medium sized organic carrots unpeeled (rinsed and scrubbed) cut lengthwise or an a diagonal

1 cup shiitake mushrooms (dry brushed)

1-2 (rinsed) celery stalks cut into 1/2" diagonal crescent moons

1 cup dried daikon, soaked in 1 cup of water for 5 minutes, reserve the soaking water

2 pieces of kombu (sea vegetable) halved

In a large saucepan, layer the ingredients in this order: kombu, onion, garlic, ginger, miso, carrot, celery, shiitake mushrooms and dried daikon. It is believed that by layering vegetables and allowing them to cook undisturbed, their nutritional energy gets even more concentrated. Pour the water on top, including the reserved dried daikon water and bring to a boil over high heat.  Reduce to a gentle simmer and add 1 tsp shoyu.  Continue cooking for another 35 minutes, then add the remaining tsp of shoyu.  Cook for 5 minutes and remove from heat.

This a rich and hearty vegetable broth easily served by itself, over sweet brown rice, or with chopped greens and spices as listed above with the healing chicken soup.

Soy free Shoyu

1 cup vegetable broth (see above recipe)

1 T balsamic vinegar

2 tsp unsulphured molasses

1 tsp sea salt

pinch garlic powder

pinch of ginger powder

Combine all ingredients into a small saucepan.  Bring to a boil over medium high heat, stirring frequently.  Reduce heat to medium and allow to lightly boil for 5 minutes.  Allow to cool then store in an air tight container in the fridge for up to 1 week.


Apple Tea  (helps thin congestion)

2 cups water

2 T grated ginger + juice

2 T grated lemon zest + juice of 1 lemon (oranges are good too)

1/4 cup raw unfiltered organic apple cider vinegar

*2-3 spoonfuls local organic raw honey (not to be consumed by infants under 1 year)

1-2 cinnamon sticks for infusion

Simmer all ingredients for at least 30 minutes to infuse mixture together.  Strain and serve. For the little ones, I add apple juice or orange juice to cool it off and cut the vinegar taste.

Magic Mix  (natural cough suppressant)

*1/4 cup local organic raw honey (not to be consumed by children under 1 year)

1 T unsulphured organic molasses

2 T fresh grated ginger

2 T ground cinnamon

1 T each of ground turmeric and cardamom

1 tsp ground black pepper

Mix above ingredients together creating a paste, take 1 spoonful 3 times a day and before bed to help suppress cough and thin congestion.  You can store this mixture for up to 3 months in the refrigerator, but I like to make in small batches to keep it fresh.

Aromatic Chest Rub (breathing comfort)

1/2 cup extra virgin organic olive oil or organic virgin unrefined coconut oil

2 tsp. castor oil

10 drops essential oil mixture of eucalyptus, peppermint, lavender, rosemary, frankincense, and chamomile

10 drops essential oil mixture of lemon or wild orange

Whisk ingredients together and place in an airtight container, then refrigerate to harden.

Make your own balm or buy a pre-made certified organic chest balm. Mountain Rose Herbs offers essential oils and blends to help open nasal passages and relieve chest congestion. We diffuse them in our home and massage a diluted version onto chests and backs after a steamy shower and breathe in. For little ones, cupping your palm and very gently provide short, quick pats onto the right and left sides of the upper and middle back helps to loosen mucous and congestion, also known as chest physical therapy.

Just Breathe

"Breathe, breathe in the air." Waters, Wright, & Gilmour

October brings a cool, crisp feeling into the air, deeply breathing in and out consciously enlivens the soul and connects us to the constancy of change. This season is burning red, vibrant orange, and golden yellow. There is so much beauty to take in, it is a multiple sensory experience of sight, sound, touch, taste and smell.  Fall is for celebrating a full harvest moon, reaping the benefits of sweet, sharp apples and buttery, sugar pumpkins, gazing into the burning blaze of a fire, feeling the warmth, and settling into autumn delight. We enjoy friends, family and seasonal transitions as the earth prepares for winter.

Spending active, quality time in nature especially in the fall is a glorious experience. Once the body begins to move in rhythm, the breath follows.

In yoga, the breath is the spark of the practice. Every movement and sensation is guided by the quality of the breath.  Riding the breath like a wave, focusing on the deepening, tide-like movement of air in and out of the lungs, unites mind, body and breath.

Noticing the breath, acknowledging its presence in our life, we can allow it to help us through challenging moments and re-direct our awareness into this moment, making an effort towards mindful living.

Breathe: To inhale and exhale air naturally and freely. To be alive. To pause, to rest or regain breath. To move, or blow air gently. To allow air to pass through. To be manifested or suggested, as an idea or feeling. To reach fullness of flavor and aroma through exposure to air.

Pranayama is a sanskrit word meaning "extension of the life force." Prana is the life force or vital energy and Yama is to extend or draw out.  There are three functions of breathing, inhalation or puraka, exhalation or rechaka, and retention or kumbhaka.  The lungs are the organs that function during the cycle of breath, the diaphragm is a large muscle below the lungs that contracts during inhale and relaxes during exhale. Holding or retaining the breath increases carbon dioxide levels in the blood, raises the internal temperature, and increases the absorption of oxygen. Preferably, the inhale and exhale is practiced through the nostrils with the mouth closed, as long as there is no congestion. The muscles of the face are soft and relaxed, particularly the muscles of the mouth and throat remain easeful.

The spine must be uplifted, alive and strong so the muscles of the respiratory system and diaphragm can function properly and freely. In order to do this, find a comfortable seated position. An easy cross-legged position or sitting on the heels, use of a pillow or block is helpful to maintain spinal alignment. To inhale is a passive motion and to exhale is an active motion. The movement of inhalation is an "undoing"movement in which tension is released.  The body must be relaxed so that the lungs can receive the inflow of air. Exhale completely, let go and surrender the weight of the body to sink towards the ground.

~ Dirgha Breath or Simple Deep Breathing ~

Bring awareness to your natural flow of breath, inhaling and exhaling. Notice the parts of the body that expand and contract as you move the breath. As the upper body rises to meet the inhalation, feel the upper chest lift and the rib cage expand. Pull the breath into the belly, feel the fullness of the breath at the base of the spine, hold or retain the breath in the body for one to two seconds. Feel the energy, the life force circulate and permeate your body and mind from the inside out, then release the breath. As you exhale, the breath moves along the spine up and out, the lower body softens, rooting the pelvis closer to the earth. The Dirgha breath or three-part breath is engaged as the body moves into a rhythm connecting the presence of mind to the breath. On the inhale, the upper chest, the upper back, and the rib cage expands and lifts.  The breath is slowly pulled into the base of the spine, filling the abdomen and low back.  The momentary retention of breath occurs and then the exhale moves up and out along the spine. This is the whole body breathing.

~ Ujayii Breath or Ocean Breath ~

From a place of focus and connection to a simple deep breath, there is a layer of inner vibration or sound that can be created using a gentle constriction of the back of the throat upon the exhale. Building on the principles of simple deep breathing or the Dirgha three-part breath, pull the breath into both nostrils and into the back of the throat. The upper chest, rib cage and abdomen fill with breath, hold the breath for one to two seconds and feel the energy circulate. Your lungs are full of breath and the back of the body is widened. Softly and slowly exhale and release the breath from the base of the spine, relaxing the rib cage and softening the upper chest. Gently pressing the tip of the tongue towards the back of the front teeth, the exhale occurs through both nostrils as the throat constricts. There will be a slight hissing sound as the breath escapes the body. This is deeply relaxing and the cycle begins again.  Imagine calm waves moving onto shore as you inhale and as you exhale visualize the pull of the tide drawing the water back out to sea.

Any time taken to sit quietly and rejoice in the power of the breath to restore a sense of calm and ease to the mind and body is time well spent. One minute, five minutes, twenty minutes or more, connecting to breath or moving in sync with the breath unites the mind and body, allowing a greater sense of connection to self, to others and to the universe. 

Summertime

'Nature' is what we see- The Hill- the Afternoon- Squirrel- Eclipse- the Bumble bee- Nay-Nature is Heaven-
'Nature' is what we hear- The Bobolink- the Sea- Thunder- the Cricket- Nay- Nature is Harmony-
'Nature is what we know- But have no Art to say- So impotent our Wisdom is To Her Simplicity.
Emily Dickinson

Summer is bittersweet. The beginning is full of hope and excitement filled with warm, sunny, long, languid days. The smell of blossoming flowers in the air, butterflies, bees and birds are swooping around happily. Sleeping in with the windows open, lounging in bed with my boys softly breathing beside me, a perfect summer dream. Going to the beach in the evening, watching the waves moving in and out, an easeful and peaceful release. While I can create my own rhythm and routine, the reality is that I can't lay in bed, I have a life full of responsibility. These beautiful, summer days are for squeezing out every second of fun. Seeking new adventures and excitement for my boys on a daily basis is an expectation, while still working, balancing schedules and maintaining household duties. My husband wakes at 6am, off to work, home by 6pm, and without missing a beat, helmets are on, and they are all speeding away on their bikes as another adventure unfolds.

The boys of summer are covered with dirt, they jump into every puddle, collect pocketfuls of sand, drip popsicle juice everywhere, they live in bathing suits and pools, lakes and oceans become their bath tub. Slowly seeping into the heat of mid-summer, family vacation is finally here, and then it rains. We discover that relaxing with young children is impossible, cranky kids need naps and a constant supply of food. Long car rides, expensive tickets to amusement parks, museums, train rides, and beach permits, time off from work, can create stress if expectations are high. Stay in the moment, try not to hold onto potential outcomes, learn to let go and surrender into the true potential of summer. Right now, I love every dirty hug, sticky kiss and sweetly intended bouquet of flowers personally handpicked out of my garden.

I remember my own summers of freedom, swimming, reading, playing with friends. Summer nights lit by big, full, yellow moons that hung in the sky while I stayed out past my bedtime. Breathing in the night air with my heart beating hard against my chest, memories endure as you feel it all. Being in nature and enjoying all her beauty intensifies physical sensations. Waiting for the soft, quiet stillness as a hummingbird feeds on the nectar of flowers in bloom, listening to the song of crickets and summer bugs, watching the bats fly overhead as the sun goes down and the owls hoot in the big pine trees that sway with the wind. Close your eyes and remember these moments of feeling alive, share the simple enjoyments of each season, find connection and balance with our Earth. New memories are made by opening up all senses, acknowledging the complexity and mystery of life, 'Nature is Heaven.'

Three months go quick and here I am at the end of our summer days. Sitting on my front porch, enjoying the sound of loud, smashing trucks and quick quarrels, while my eyes focus on large iridescent bubbles lightly floating over small heads. All of a sudden the days are shorter, the nights are creeping in earlier and the temperature has dropped. Most of us who live in New England can't wait for the start of fall. These early autumn days of blue sky, warm sun and cool, starry nights require fleece jackets and soft, faded jeans to come out from the bottom of drawers. Then another hot day sneaks in and you are glad the last air conditioner is still in the window, and at least one fan is in the house. Preparations are made for school, early bedtime and I still have to switch out the laundry, fold it and make dinner. Everyone says these are the golden days, enjoy them while you can. Enjoy every moment of life, celebrate it, laugh often and do everything with the intention of love in your heart.

So, I take a deep breath in and smile happily to myself.

On the last day of August we celebrated at my parents house with good friends, enjoying dinner and time together on a beautiful evening. As I stepped out of the house into the setting sun, I saw one lonely dandelion left on the lawn. I stopped, picked it up and held it up to the sky. Before I made my wish, I paused and thought of all the loveliness in my life. Gratitude filled my heart as I heard my boys squeals of laughter behind me. I said my wish aloud into the universe and watched as all the last fluffy, white blossoms flew away.