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Wundachair: Twist

January 4, 2017 //
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Today is Wednesday. If you follow me on Instagram you will know that I love to participate in Wundachair Wednesday. Who doesn’t absolutely adore ample alliteration? See what I did there?

Today’s video comes to you from my wonderful wundachair. The twist. It is an essential part of my Pilates practice. It just feels so lovely on the whole body. Twisting is especially good for your internal parts. Imagine wringing out your organs, that is what a good twist can help you do. Twisting brings an energy to your workout and follows you throughout your entire day.

My set up is one black spring on the 3rd claw. You can alter your resistance based on your strength and needs. I find this to be the sweet spot of spring loads.

I aimed to keep my hips as level and square as possible for this video. I really focused on twisting from the torso and not from the lower half. Keep the ribs closed and the core engaged. Inhale on the way down and exhale to lift. I think of lifting from my chest. Long beautiful lines. I think imagery is important for this move (as it is for many) You need to keep that mind-body connection. The toes are reaching away and the legs are trying to stay as still as possible (this is a challenge without a teacher holding your feet) Engage the low belly and the obliques.

This is going to work the obliques, very deeply. The shoulders, arms, pecs a bit, lower belly, and even the glutes a bit if they are active while keeping the legs still. The major focus here, though, is the obliques.

Move within your safe range of motion. This is a move where you can over-do it, without even realizing it is about to happen. I would urge you to move with purpose and caution if you have never done this before. Meaning, the twist does not have to be very dramatic the first time and you do not have to go all the way to the floor as you lower the pedal. You must make sure you can get back up! It is awesome to get that pedal all the way down, but now you’re there and cannot get it back to the start, AH what happens then? A fancy ninja backwards roll over/flip into a roll up? Because I cannot pull that off, if you can, please share a video! The focus then should be the movement and strength building. Building blocks to get the pedal as far down as you can press it with a strong and aligned lift back up.

One little note, make sure you are not right next to a wall so when you turn in the opposite direction you don’t have to move your arm in a weird way. My mistake! Ha!

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Categories pilates, Uncategorized, Wunda Chair

Peppermint Jojoba Lip Balm

December 5, 2016 //
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Sometimes when I am feeling a little overwhelmed I stop what I am doing and make some kind of apothecary product. It is Monday and I am already at that point this week. If I am being honest, it is just carrying over from last week (I have/had pneumonia) and the weekend. I am on the verge of turning in my first draft of my research paper and well, that is just stressful.

So, when I am feeling like why am I even studying herbal medicine….I definitely cannot do this….no way…I am not smart enough…graduate school with two kids, a home, a husband, volunteering, etc is way too much….how will I get everything done….I should NOT register for next semester….I stop, and I make something. It brings me back to why I am doing this. I am doing this because I love to make products and use herbal teas to treat illness. I am doing this because I want that knowledge behind creating things.

Today I whipped up some lip balm! It has been Jackson approved. My children love chapstick and lip balm. Both boys. Alex wouldn’t try it because it was in a tin and not a tube and he is 2 and 2 year olds are detail oriented. “It doesn’t look like lip balm because it is not in a tube, therefore, it is definitely not lip balm and that is a hard pass, I want some cheese.” That is basically how it went down.

Without further adieu, here is the recipe. Also, family/friends, if you would like a tin for the holidays, please let me know!

Peppermint Jojoba Lip Balm

  • 1 Tablespoon beeswax pellets
  • 1 Tablespoon refined shea butter
  • `1/2 Tablespoon Jojoba oil
  • 6 drops peppermint essential oil

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Using a double boiler, heat the beeswax, shea butter, and jojoba oil until melted. I used a whisk to whip them together once the pellets were completely melted. Use can also use an electric mixer if you want. I couldn’t find mine.

Add the peppermint oil, and continue to whisk. If it starts to harden, you can put it back over the boiling water as you whisk it. You may need to use an oven mitt if the metal is hot.

Then pour the mixture into small tins or lip balm tubes.

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Still warm, so it is a bit translucent

These are 1oz tins. You can double, triple, etc the recipe to make larger batches. This made almost two full tins. For larger batches, the electric whisk may be a better option. I think the hand whisk worked well with this small batch. Peppermint can be overwhelming as an oil. It is powerful! I erred on the side of caution with it. You can play with the drops, one or two more if you want it stronger, one less if you want even more subtlety.

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Cooled and ready to use!

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Categories apothecary, Aromatherapy, Healthy Living

Roasted Veggie Rice

January 26, 2016 //
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One of my go to ways to cook veggies is to roast them. There is something perfectly yummy about a nice roasted vegetable, am I right? No? Just me?!? Ha! I am sure if you are reading this then perhaps, you too are a veggie fan. This is a recipe I have been perfecting over time. It started out a bit different. A hit, but different. Most recently I created this version and it was bananas good! My nearly 5 year old (9 more days!!) said it was the best thing I ever made. Let me repeat that so it can sink in, my 5 year old said something that consisted of ROASTED vegetables and brown rice, was the best thing I have ever cooked! When a 5 year old tells you that, you just quit right then and there. You cannot create anything as delicious as that ever again. Your work here is done. You may retire. Without further ado, I present to you the best recipe I have ever made, according to Jackson.

(If you hate it, don’t worry, the toddler (16months) wouldn’t even let me put one scoop in his mouth. You can join his team.)

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Roasted Veggie Rice

For the roasted veggies:

  • 1 red bell pepper
  • 1 orange pepper
  • 2-3 zucchini
  • 2-3 cloves garlic
  • 1 container grape or cherry tomatoes
  • 1/3 cup olive oil

For the rice:

  • 2 cups (or one bag) of Volcano Rice. You can use brown rice as well, 2 cups. Cook per directions
  • 1 small package basil, chopped
  • handful chives, chopped
  • 1/3 cup pine nuts
  • 2 lemons, juiced
  • 1/3 cup olive oil
  • 1/2 tsp sea salt
  • fresh black pepper to taste
  • feta cheese to taste and optional

Preheat oven to 425. Combine the roasted veggie ingredients in a large bowl, mix/toss well. Lay evenly on a parchment paper lined baking sheet. Bake until the veggies are cooked through and are slightly brown.

Meanwhile, prepare rice to package directions. The Volcano Rice takes about 30 minutes to simmer. Adjust your prep according to the rice you use, brown rice takes longer.

Add the lemon juice, olive oil, salt, and pepper to a small bowl. Whisk well. When the rice is done, transfer to a large serving bowl. Pour the dressing over the rice and mix well. Add the basil, chives, and pine nuts, again, mix well. When the veggies are done add them to the rice mixture. Combine well. Serve with feta. I keep that on the side because Jackson is not a big feta fan.

It is a simple recipe and was a big hit. I was very happy with how it turned out. Jackson said the zucchini felt good on his teeth. haha He is a veggie lover though. Tonight he has requested broccoli because and I quote “I just love the way you cook it mommy.” I hope you enjoy this roasted veggie rice as much as he does.

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Categories Uncategorized

Pasta Primavera

June 26, 2015 //
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Here is my take on pasta primavera. I do love veggies oh so much. There is something particularly delicious about roasted or grilled veggies. I could just eat those every single day of my life.

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Pasta Primavera

  • 1 lb whole wheat pasta
  • 1 large zucchini
  • 1 red bell pepper
  • 1/2 sweet onion
  • 1 carrot (you could add two. I only had one left!)
  • 1 Tbsp Herbes de Provence
  • Olive oil spray, to taste (I use a sprayer that I fill myself)
  • 1/4 tsp sea salt
  • black pepper to taste
  • 2 vine ripe tomatoes
  • Balsamic vinegar, to taste

Preheat oven to 450. Line a baking pan with parchment paper.

Cut the zucchini, pepper, onion, and carrots into pieces. Arrange neatly on the baking pan. Spray with olive oil until all pieces are coated. Shake the Herbes and sea salt over the veggies. Set in oven. Keep an eye on them. Roast until they begin to brown and the veggies are tender. I even added another coat of olive oil and flipped them around while they cooked.

Meanwhile prepare the pasta. Chop the tomatoes into chunks. When veggies are done add everything to a large bowl and mix to combine. Drizzle balsamic vinegar over and mix again. This is to taste. I prefer to be generous because the sweetness of the vinegar really pulls this dish together!

They made yummy leftovers. I just reheated it all in a pan adding a touch more balsamic vinegar and olive oil.

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Categories Uncategorized

Lemony Parm Chicken and Asparagus

May 30, 2015 //
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I made this recipe on Wednesday night. I was going to post it on Thursday. However, I had my very first migraine! It was debilitating! I was down for the count from 1am until about 7pm. I was able to muster up the strength to take the boys outside so they could get their wiggles out. But the thought of sitting in front of a computer screen was even more nauseating. Yesterday I was just busy with the kiddos. Here were are on Saturday morning. Recently I have been getting cravings for asparagus. It must be what happens when you get into your 30’s! HA! I have been incorporating it into dishes here and there. Thankfully my family is enjoying it as well.

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Lemony Parm Chicken and Asparagus 

  • 2 boneless skinless chicken breasts, diced
  • 1 clove of garlic
  • drizzle of olive oil to taste
  • 2 Tbsp white wine vinegar
  • 1 lemon, juiced
  • 1 tsp thyme
  • sea salt to taste
  • fresh black pepper to taste
  • 1 bunch of asparagus
  • handfuls of spinach, chopped
  • 3/4 oz container of chives
  • parmesan cheese, to taste.
  • Brown/red rice, to serve over, optional

Heat the garlic in the pan with the olive oil. Once fragrant, add the chicken. Begin to cook chicken through. Add the vinegar, lemon juice, thyme, sea salt, and black pepper. Cook until you no longer see pink. Meanwhile, cut the asparagus into smaller pieces. Once the chicken is no longer pink, add the asparagus. Cook uncovered for a few minutes. Cover, and continue to cook until the chicken is cooked through and the asparagus is tender. Remove cover, add the chopped spinach and chives. Turn heat down. Let spinach wilt. Turn off heat and serve over rice.

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Categories Chicken

Ginger Curry Turkey with Brown Rice Noodles

May 20, 2015 //
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This recipe is being posted out of sheer luck. Well, maybe some skill was involved, but there was luck there too. Getting dinner to the table last night was hectic to say the least. It was very busy and loud in my kitchen. I was hoping it would be yummy. I wasn’t convinced though as I scooped it into bowls. My cooking had been a touch distracted. I had two boys who equally wanted attention. One wanted to help me cook and CHOP food. The other had bumped his head as I started prepping and so he wasn’t in the mood to be left in the pack and play for an extended period of time. (He hit his head because he is a 7 month old baby who is already cruising along furniture and he has no fear!)

I learned to trust myself a little more. Or at least give myself some credit. This dish was so yummy! We were all raving about it.

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Ginger Curry Turkey with Brown Rice Noodles

  • 1lb ground turkey breast
  • 1/2 sweet onion, chopped
  • 1 garlic clove, chopped
  • olive oil
  • 2 tbsp Ginger Rice Vinegar
  • 1/2 Tbsp Malaysian Ginger Curry
  • 1/2 tsp sea salt
  • 1/4 tsp red pepper flakes
  • 2 head broccoli
  • 4 small carrots, chopped
  • a couple handfuls of spinach, chopped
  • Brown rice noodles, cooked according to package
  • Sambal Oelek, optional.

Combine the onion and garlic in a large pan or stir fry pan. Pour olive oil over to coat pan. Cook until onions begin to get tender. Add the turkey meat and begin to brown. Add the vinegar, curry powder, and sea salt.

Meanwhile cook the noodles according to package.

Once the meat is browned through add the red pepper flakes, carrots, and broccoli. Once veggies are tender add the spinach and cook until spinach wilts. Add the cooked noodles, breaking them apart into smaller pieces. Mix all together well. Serve in bowls with a scoop of Sambal Oelek if desired. It gives it a nice spiciness!

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Categories Uncategorized

Grilled Chicken and Veggies with Greek Seasoning Sauce

May 18, 2015 //
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I finally have a new recipe to share! I have made a few new dishes since my last recipe post. Some have flopped. Some have just been eh, ok. Nothing to write home about. Some have been in a mad rush to get dinner on the table. I didn’t pay attention to what measurements I was using nor did I take the time to write down anything I threw together. Last night I did take the time.

It is that time of year where we use our grill multiple times a week. I love the smell of food on the grill. My mouth waters at the aromas.

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Grilled Chicken and Veggies with a Greek Seasoning Sauce

For the chicken:

  • 2 boneless skinless chicken breasts
  • sea salt to taste
  • pepper to taste

Slice the chicken thinly. Sprinkle with sea salt and pepper on both sides. Cook through on grill. This will vary depending on your grill. I have to always keep my burner on low and it still cooks things rather quickly, so I have to watch the food.

For the veggies:

Assorted veggies of your choice. For this dinner I used

  • 2 red bell peppers
  • 2 zucchini
  • 1/2 sweet onion
  • 1 container white mushrooms
  • Olive oil
  • Balsamic vinegar

Cut up the veggies and add to a large bowl. Drizzle with olive oil and balsamic vinegar. Mix well. Pour onto a grill pan on your grill. Flip frequently. Until veggies are tender and some pieces start to brown.

Greek Seasoning Sauce

  • 1 clove garlic, pressed
  • drizzle olive oil
  • 1/2 Tbsp Greek Seasoning
  • 2 lemons, juiced
  • 1 Tbsp balsamic vinegar

Heat the garlic and olive oil in a pan. Add the lemon juice, Greek seasoning, and balsamic vinegar. Simmer the sauce until the chicken is ready. Keep it on a low heat.

Once chicken and veggies are done put the veggies in a bowl or on a plate. Place the chicken on a separate plate. Coarsely chop the chicken into pieces. Add to a bowl. Pour the sauce over the chicken and mix well. Serve the chicken and veggies over a whole wheat pita.

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Categories Chicken

Snow Pea Lime Chicken

April 27, 2015 //
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AH! This past week has been crazy! So much has happened. I really did not come up with any new recipes until last night. I was supposed to grill some chicken. I had a new poultry rub idea ready to go. The potatoes were in the oven. Alexander suddenly decided he was starving and exhausted even though he had recently eaten. Babies, I tell ya! I had to halt my food prep and go nurse a sweet little almost 7 month old to sleep for a nappy nap. The potatoes were already cooking. I had to switch it up once I was done because I was short on time now. Pan chicken is always a quick dish for me to whip up. I thought of this on the fly. I was inspired by the snow peas we purchased. This is the very first time I have cooked with snow peas. I hate regular peas. They make me gag. I have tried and I just cannot enjoy the flavor of them. Snow peas taste a bit different though, so I decided to try them again. I really enjoyed this dish. It was light and fresh and very spring like! It looks like snow peas may become a more frequent veggie in our home. Jackson also enjoyed them. He said “Yum. They’re kind of like green beans!” Truth!

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Snow Pea Lime Chicken

  • 2 boneless skinless chicken breasts
  • 2 Tbsp olive oil
  • 2 Tbsp orange blossom vinegar
  • 3 limes
  • 1/2 tsp white pepper
  • 1/2 tsp thyme
  • 1/2 tsp ground mustard
  • pinch sea salt
  • 1 orange pepper, diced
  • 3 carrots julienned
  • 1/2 lb snow peas
  • 3 green onions, chopped

Juice two of the limes. Set the 3rd one aside for later.

Combine the chicken, lime juice, olive oil, vinegar, white pepper, thyme, ground mustard, and sea salt in a large pan. Begin to cook. Once the chicken no longer looks pink add the orange peppers. Cook until they soften. Once the have softened, add the carrots and snow peas. Cook until chicken is cooked through. Meanwhile juice the 3rd lime. Once chicken is cooked, turn off heat and add the remaining lime juice and green onions.

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Categories Chicken

Arugula Balsamic Tomato Pizza

April 16, 2015 //
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Last night was build your own pizza and grill it night. We use Flatouts for our crusts because they are thin and small enough for a little personal pizza. We love doing this because everyone gets to eat exactly what they want. I am not one to eat heavy pizza very often. So, I especially love this because I can keep my toppings fresh and my cheese to a minimum.

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Arugula Balsamic Tomato Pizza

  • 1 Flatout pizza crust
  • Olive oil for brushing
  • 1 vine ripe tomato
  • 5 small balls fresh mozzarella, cut in half
  • 1 Tbsp Fig Balsamic Vinegar (or any balsamic vinegar of your liking)
  • 1/2 lemon, juiced
  • Handful of baby arugula, chopped

Follow the instructions on your flatout pizza crust. I grilled the crust, plain, for 1 minute. Seriously, 1 minute. Then I added my toppings. I brushed with olive oil. Laid the sliced tomatoes on the crust. Added the 10 halves of mozzarella. Drizzle the balsamic vinegar over the whole pizza. I placed mine on a baking pan because my grill gets very hot very fast. This keeps the crust from getting too burnt. While allowing the cheese to melt. The vinegar seems to soak through a touch, so watch the pizza and every few seconds use a spatula to lift under the crust.

Once the cheese is a bit melted and the tomatoes have softened (3-4 minutes) remove from grill and add the arugula. Drizzle the lemon juice over the whole thing. Enjoy!

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Categories dinner

Citrus Mango Black Bean Salad

April 14, 2015 //
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Here is a great meatless Monday (or any day!) meal. I just happened to make it on a Monday. I know that there is the meatless Monday trend right now. I am not rigid about never eating meat on Monday specifically, but I have no issue with skipping meat for a meal or two throughout the week. This just happened to work out. It was so lovely outside yesterday. I did not feel like dragging the boys to a grocery store. I wanted to just hang out outside as much as we could. Which is what we did!

This is a great summer flavored meal. I also have to give a special thanks to my cute sous chef. We were discussing what I should put in this recipe. I almost went with pineapple. He said “no let’s do mango, it’s my favorite!” Which is true. The child loves to eat mangoes. I went with his suggestion and the flavors were a yummy combo.

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Citrus Mango Black Bean Salad

  • 2 red bell peppers, chopped
  • 1 Tbsp olive oil
  • 1 tsp lime zest
  • 1 lime, juiced
  • 1/2 lemon, juiced
  • 1/2 orange, juiced
  • 1 tsp ground cumin
  • 1 cup frozen corn
  • 1/2 Tbsp Orange Blossom vinegar
  • pinch of sea salt
  • 1 can black beans, rinsed and drained
  • Several large handfuls of spinach, chopped
  • 1 generous cup of diced mango
  • 1/2 cup chopped green onion
  • Cilantro to taste
  • Whole wheat pitas

Saute the red peppers in the olive oil until they begin to get tender. Add the frozen corn, lime juice, lemon juice, orange juice, lime zest, cumin, vinegar, and sea salt. Continue to cook for another few minutes until the corn is also tender. Add the black beans, mix well, heat through. Add the spinach and let it begin to wilt. Turn off heat and add the green onion and cilantro, mix well. Let it stand for a couple minutes. Add the mango and mix. Scoop onto mini whole wheat pitas.

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Categories Recipes
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