I have officially started my journey to become a holistic health coach through the Institute of Integrative Nutrition, and it is exciting. I have become really passionate about health and wellness and I am looking forward to sharing what I learn along the way. Tonight’s dinner deserved to be shared. I can tell when I make something really good when my husband compliments me profusely throughout the meal. So that means this meal isn’t just healthy but super tasty. I found this recipe on IIN’s Facebook page, it called for kamut, but I used red quinoa instead.
Side for 4, Generous main dish for 2
- 1/2 cup quinoa
- 1 butternut squash, peeled, seeded and cut into 3/4-inch cubes
- Sea salt and freshly ground black pepper
- Olive oil
- 1 small leek, sliced
- 3 shallots, sliced
- 1/2 teaspoon mustard seeds
- 1/3 teaspoon curry powder
- 1/3 teaspoon ground cumin
- Dash of cayenne pepper (optional)
- 1 tablespoon white wine vinegar
- 1/2 lemon, juiced
- 1/4 cup chopped parsley
- Preheat the oven to 400 degrees.
- Get your quinoa or any grain you choose to use ready
- While the quinoa is cooking, place the cubed butternut squash on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 30 minutes.
- When the quinoa is almost done cooking, heat two tablespoons olive oil in a large saucepan over medium-low heat. Add the leek and shallots, then season with salt and pepper. Sauté gently for 15 minutes or until golden, but not browned.
- Increase heat to medium-high and add mustard seeds, curry powder, cumin and cayenne, if desired. Cook and stir for one minute to bloom the spices. Add the white wine vinegar and cook for two minutes more.
- Remove from heat and add to the cooked quinoa.
- Stir in the lemon juice, roasted squash and fresh parsley. Add salt and pepper, as desired. Toss well and serve warm or at room temperature.
Take a deep breath and enjoy!Post a comment
my new dance room
Starting new things can be tricky. And starting a new job, at a new school has been challenging to navigate. I have been constantly wondering: Where do I go for what? Who do I ask? How will I make friends (for real)? My mind becomes filled with the general thought of – everything is hard. Everything! Like making friends, getting my room set up, planning my curriculum, finding the right person to talk to, etc, etc. Eventually I started to believe the voices in my head, and I felt super stuck. So I took matters into my own hands, and practiced a method I have been learning thanks to my work with Handel.
I write what I want my life to look like. I filled my mini-intention book with big declarations for my day first thing in the morning.
mini green intention book
So this is what I wrote…
I am an irresistible friend. People are drawn to me because I am a good listener. I make people feel valued and I am interesting. I am a source of energy and light and people gravitate towards me.
The moment I walked into the building Tuesday morning a woman who I have not yet met, came directly up to me and introduced herself. I had meaningful conversations with people I had not yet seen since we returned to school, I had a place to sit at lunch, I was an irresistible friend!
I am a powerful leader. I speak with clarity and grace, and I get what I want and what I need seamlessly. It is easy, I attract things effortlessly.
The Result: The materials that I was missing for my dance room were delivered straight to my room. I found more of my missing materials in a pile on the 7th floor. I ate lunch with my boss and went through my whole laundry list of requests that were received openly. I was a powerhouse of clarity and grace!
I know it is silly, I sometimes can’t help but laugh at myself while I am sitting on the subway telling myself ‘You are an irresistible friend Leah!’. haha. BUT IT WORKS! There is something very powerful that happens when you claim something before it has become real. Chasing out the negative thoughts and replacing them with positive ones. By setting my intention for the day ahead my thoughts and actions are channeled and in alignment with my ultimate vision for who I want to be.Post a comment
I just returned from a 12 day vacation that was filled with the most glorious happenings. I saw bright yellow finches flying around purple flowers, an intricately symmetrical spider web glistening in the sun – with the spider waiting patiently in the center of the web, a shooting star, and luminescent jellyfish on a kayak ride home from dinner. I spent time with family and long lost friends, rode my bike, ran around the island, napped in the hammock, and of course soaked in the sun.
One morning I rode my bike out to an isolated beach to do my morning yoga and I literally laughed out loud with how incredible life has been. Then I remembered a sentence I wrote in my journal – defining my dreams through my work with the Handel Group : “The most magical form of life comes from me and I can’t help but laugh with gratitude.” All of a sudden the words I wrote on a piece of paper a few weeks ago were completely my reality. Crazy!
It is so easy to think and believe that the world comes at you, but really – the world, your world is coming from you. Reality comes from your thoughts, your breath, your food, your interactions, your experiences, your relationship to yourself, to others – it all is coming from YOU. That is some pretty powerful stuff right there, and important to remember your power when you are feeling blocked, frustrated, lost – because that is a natural part of life too. At the same time – when life just simply rocks, acknowledge yourself because you created just that.Post a comment
I was inspired by this blog post, to do something grand for my very sweet guy. So I decided to bake him a cherry pie. He has been nostalgic for a while for this taste, so I gathered some cherries and wrestled the pits out of their case.
I made a healthy crust: almond milk, whole wheat flour, and canola oil. Rolled and rolled it out nice and flat, then set it to bake…and well, you could certainly taste the healthiness in the crust. Since it has remained almost full under foil ever since.
It may have been burned, with cherry juice bubbling ferociously over- it certainly was not the most beautiful pie around. Still the sentiment of love, appreciation, and surprise remained strong and true, and that’s all that counts for me and you.Post a comment
Boy, what a gift it has been to be a student these past two weeks. I have been soaking up all sorts of information in all types of forms, from yoga classes, to one big and juicy dance workshop, to preparing for the upcoming school year with trainings for technology, language immersion, and mindfulness. I have certainly been taking. But that’s OK – because I have spent the whole year making: teaching, planning, brainstorming, questioning, reflecting, researching, GIVING etc. This is a sweet break to receive and reflect.
The buffer of time and space is VITAL for me to renew and reenergize so I can continue to be the fantastically productive, creative, thoughtful, and compassionate being that I strive to be. I have rediscovered the beauty of the outer edges of my feet in downward facing dog, the power of planning lessons with the end in mind, and the fine balance of utilizing technology.
With technology as a big component of my school, we were prompted to complete the sentence: My Digital Life is like … and there were many awesome responses:
- the cheese section at Whole Foods (so many choices, you have your favorites that you always go to, sometimes you try something new, and sometimes you end up with a belly ache)
- a black hole (where in the world did that past hour go? what did I even do?)
- a road trip (you know where you want to go, but sometimes you end up on these exciting detours discovering something new, and then other times you end up somewhere you really just don’t want to be
This conversation lead to the guideline of being a maker rather than a taker when it comes to using the internet (and can be applicable to many other parts of life). What can be created? What is the ratio of consuming vs. creating? How often do I mindlessly check the Facebook feed, my email, then back to the newsfeed, and back to my email? Well, when I am tired or waiting – a little too much, and rarely does that surfing leave me feeling better or more fulfilled. How often do I put meaningful content out there? …
What a clear way to put it: be a maker and not a taker. I never thought of it like that, but I think with that model in my mind I may leave the computer feeling less drained and unrooted and perhaps more nourished and excited. What do you think?Post a comment
I have changed cities as briskly as having to change costumes in 3 minutes time. Getting out of my old costume and into my new costume with just enough time to get back on stage, and back to the show. I left DC after a full day of camp on Friday afternoon, and arrived in NYC just in time for a Saturday morning training for my new job. So my first week in my ‘new costume’ has been quick and filled to the brim with wonderful happenings.
It has included visits with many awesome friends both planned and unplanned. Picnicking while listening to the Philharmonic in Prospect Park. Being treated to a complimentary mango sorbet at Fig & Olive. Making this tasty chocolate and strawberry smoothie. Taking a heart pumping yoga class at 6 am that was only an elevator ride away. Having the time to reflect and grow as an early childhood dance educator at the 92 St Y’s Wonderdance Summer Intensive. Morning runs over the Brooklyn Bridge and watching the sunset right outside 1 Brooklyn Bridge.
So things have been good. It feels incredible to be back, and I feel like I am right where I belong. This week I will begin a two week training for my new job, get together with some more friends and family, see some apartments, and hopefully indulge in some healthier eating.Post a comment
What does your body, mind, and spirit need to feel free and rock out? Identify what you need to feel balanced and grounded, then surround yourself with those things so you can open up and really be.
- Much like a plant – I need water, sunshine, and healthy nutrients, which includes a daily piece of dark chocolate.
- I need to feel connected to my body and move it AT LEAST once a day. Yoga, running, dancing, biking, walking all encouraged.
- I need rest – including a good nights sleep and naping when I feel depleted – never underestimate the power of a good nap!
- Finally, LOVE , we all need it – so I surround myself with wonderful people, an amazing husband, and stay connected to my family and friends even though they may be far.
With those things in order, I feel the encouragement of the light and then able to give to this world all my beauty. Whatever that may look like. What do you need?Post a comment
When my elementary students walk into class they find their spots, close their eyes, place their thumb and pointer finger together, and breathe quietly for a few breaths together. This beginning routine gives me a chance to catch my breath, but it also gives the kids a chance to get ready and get centered for our time together. Those beginning moments are peaceful, but the best is when I see a student fall into that shape and breath without my instruction. I see it working, and I want to offer more. So I went on Amazon and gathered all I could, and have been on a major mindful kick lately.
I have been devouring any and every resource about mindfulness. Being mindful is something that seems obvious, simple, and accessible, but how often throughout the day do we really focus on our breath and the thoughts in our mind? Mindfulness is being present – and with all the to do lists, replays of past events in our brains, and constant internal dialogues – it takes practice to know when and how to press the p a u s e b u t t o n & b r e a t h e.
I notice a big shift when I am able to slow down and bring my awareness to my breath – no matter what I am doing, my mind slows down, even if for only a moment. I become more clear, calm, and grounded. I have experienced the actual benefits of being mindful and I am thrilled to share these lessons of mindfulness to my students as they begin to navigate through life. More practical and age appropriate activities to come.Post a comment
I’d like to know who makes smooth transitions into the next phase of their life, because I certainly do not. I never have. My history runs long and deep of tumultuous transitions. Tears accompanied every change I have ever made – whether it was moving to a new town in in middle school, going to college, being a teacher for the first time, moving to Italy, getting married, moving to DC, or now moving back to NYC – I become an emotional wreck.
While I am a sensitive and emotional being, I also consider myself to be relatively grounded. But when one phase of my life begins to fade away and another is ready to take its place I melt down, I fumble, I cry. Now this isn’t because I don’t want to embrace whatever is coming next, I just freak out because it feels overwhelming, uncertain, and unclear.
The rest of my world can feel this shaky energy too, since everything has been breaking down around me: the car, my bike, and schedule mishaps – you name it. My outer world reflects the inner world of my mind– so instead of doing less yoga because I am so busy packing and running around (which is what has happened) I actually have to do more. My next week will be filled to the brim with as many downward dogs and warriors that I can squeeze in.
Don’t get me wrong, my goal isn’t to eliminate tears, because I think it is healthy to let those lips tremble and tears flow freely every once in a while. That is my current expression of letting go and processing one stage of my life in order to make room for the next one. However, I’d just like to keep the melt downs to a minimum, and I am sure my husband would agree, and celebrate what is to come. One more week and one day until I am on my way to back to NYC!Post a comment
Yesterday’s yoga class was the first time that I ever ‘stuck’ my handstand while in the middle of the room.
…all for about a second or two, before I freaked and I didn’t know where to go or what to do. At that point my body was moving faster than my mind, so my feet fell all the way over head and I landed in wheel. It was awesome. I had no idea I could pull off that signature move that the 8-year-old version of myself loved to do so often.
I have been practicing handstand for about 6 months now. Every time I practiced kicking up without the support of a wall, I would hold back a little because of the narrative in my head. ‘You are going to fall and land on your neck, you will knock over your computer, you will fall into something, someone.’ It generally ended up with a big old – ‘BAD IDEA LEAH, STOP!’ So I did practice kicking up, but not with all of my heart and soul. I let that narrative rule me for a while. What I learned from arriving into handstand for those brief moments was that all of my fears that were dictating my actions were way worse than what actually ended up happening.
I also realized that practicing with space surrounding me is key, so that there would be nothing that would be in my line of falling. With that said – new apartment will come with a spacious yoga sanctuary!Post a comment