Chair Yoga Modifications

Many times I come in contact with students in my class who can not do a vinyasa flow-type class. I especially felt I needed to make yoga more accessible for my recent private yoga student. She was almost 8 months pregnant and had some severe hip issues (pre-existing condition before the pregnancy). I was pleased to come into contact with Dr. Howie Shareff of www.youcallthisyoga.org. According to their website: "You Call This Yoga is a 501(c)(3) educational nonprofit founded in 2010 by Dr. Howie Shareff dedicated to the improvement of the public’s health through the development and teaching of chair yoga and gentle mat based programs. The organization reaches hundreds of students from diverse populations as a result of its alignment with agencies that promote the public’s well being, provide educational materials in various media, and facilitate the training of teachers to teach chair and gentle mat yoga. The ultimate goal is to become an integral part of a national wellness agenda."

Check them out if you ever find yourself needing to teach a chair-based class but not sure where to start. I was familiar with forward fold in a chair (doesn't that just feel fantastic? And you could almost duck away while you're in the office ;) "Sit. Stretch. Smile!" :D :D

Check out some of the videos which are all free on the YouTube site. As well as on Facebook and Pintrest.

The End of Winter Comfort Foods

Zucchini Goat Cheese Pizza

-Whole grain pizza dough (can be found in the deli or bakery)

-Zucchini (cut in slices)

-organic tomatoes

-low-fat cream cheese

-goat cheese or chevre'

-basil

Directions: Roll out dough and flatten (you may need to let the dough rest before you do this). Cook dough at 350 degrees (or according to your directions) until just golden brown. Mix together the cheeses with basil and spread over cooked dough. Place remaining ingredients and bake for 400 degrees until hot and bubbly.

Chicken or Veggie Pot Pie

-Ready-made (rolled) pie crust

-frozen peas and carrots

-organic chicken (*optional)

-egg white or milk

-small pie pans or one large one

-chicken broth

-flour or corn starch

Directions: boil chicken in water and spices of your choice (I use garlic and thyme) or put chicken and broth in crock pot. Once chicken is cooked, drain. Add enough chick broth/stock to make a thick soup, add veggies. Add flour or corn starch to thicken. Assemble pie shells by pressing into pie pans. Pour chicken/veggie mixture (be sure its as thick as stew) into the pie shell. Take remaining pie shell and cover and flute edges. Brush egg white or milk on the pie shell to encourage browning. Bake in oven at 350 until golden brown.

Comfort Sandwiches!

You can make any sandwich into a 'comfort', put-on-your-slippers sandwich. This is done by simply grilling both sides. You can achieve this by brushing both sides with butter. Two of my favorites:

Turkey Au Jus

-Turkey

-swiss cheese

-white onion

Directions: Cook onions in beef stock/broth until tender. Add turkey or meat of your choice. Place meat mixture aside (or one your prepared bread). Heat up the broth and start adding flour/corn starch until it thickens a bit--but not too much, you're not making gravy (keep it a darker brown color). Set aside for dip. Assemble sandwich with veggies and cheese and grill both sides. Dip sandwich with every bite. Viola!

Turkey Apple Brie

There is something so comforting about turkey! It must be that thanksgiving day fullness we feel. Here is how to recapture that day in a twist:

-turkey

-brie

-thin sliced granny smith apples

Directions: assemble sandwich and grill both sides.

Turkey Meatballs and/or Meatless Meatballs, with spaghetti!

1 lb ground meat or Bocca Burger

3/4 cup bread crumbs or 3 slices of toasted bread

1/2 cup onion finely chopped (I used dried onion)

2 Tbsp Basil

1 tbsp ground thyme

1 tsp black pepper

1 Tbsp Sea Salt

I egg

Olive Oil

Garlic Powder

spaghetti

Red pasta sauce

Directions: Mix all ingredients together to form your meatballs (or meatless meatballs). Coat balls in oil or pour olive oil on the bottom of a oven safe dish. Bake in oven at 375 (flipping once) until golden brown. Serve hot with spaghetti and red sauce.

Zeolite

So I decided I would do a 30-day detox using zeolite. This was prompted with the flu-riden town I was living in. I had been talked into getting the nasal mist Flu vaccine and was opting-out for my 6 month-old. Vaccines, such as the flu vaccine, has a lot of additives such as aluminum which is a heavy metal toxin.

We are surrounded by toxins every day and especially if you live in a big city the toxins can start to build up. Some people may have higher toxins than others. For example, we live in a military base that has been in the news for the last century of known aluminum in the water. What could such toxins do to a person? This information is still unknown but there are many victims claiming rare forms of cancer, diabetes, tumors, and more. For this reasons I have chosen not to drink the drinking water (nor have I ever drank so called 'safe' municipal water). Sure, I still cook with the water, (boiling it first) and bathe in it (including my son).

Another factor that now puts me at higher risks for toxins is my recent c-section that required a spinal tap. "A spinal anesthetic involves the insertion of a needle, usually in the lumbar (low back) region, followed by the injection of a local anesthetic solution. The needle is then withdrawn, and the anesthetic effect occurs quite rapidly. Spinal anesthesia has been around for a long time, and is recognized as a safe and effective means of providing anesthesia for cesarean section. Because the onset of anesthesia is very rapid and reliable, some centers use spinal anesthesia routinely for elective c-sections. "

Since my surgery I have had back pain. This could be due to weakened muscles. I have also noticed an increase in PMS, back pain before and during my menstrual cycle and increase in flow.

So, this leads me to my quests for better health and well-being. A friend of mine recommended zeolite. When doing this type of detox it is important to drink lots of water to prevent dehydration.

Day 1: So how do I feel? Like I have to pee every minute. I feel a little sleepy, which is common. Will update in a few days.

Sippy Cups

We had our first scare of constipation this month. Its common for babies to go through a little constipation after starting solids. Bradley's first food was some organic avacados-which we both enjoyed eating. We then moved on to sweet potatoes and then pumpkin. Everything was going smoothy (no pun here!) until I started noticing he hadn't soiled a diaper in about a week! But this wasn't too uncommon since some breastfeed babies don't need to eliminate every day. You see, breast-milk is so efficient that the body absorbs all of it and doesn't have any left over waste. Baby may strain a little or cry but poop should be soft. Normally this is the case. However, this time he was pooping little rabbit pellets. Hope this isn't too graphic! ;) He would strain and cry and only pass about a centimeter's worth of waste. So, per the doctor, it was suggested to start him on 4 oz of juice per day. I said "Great! We can practice using our cup!"

Montessori philosophy does not condone the use of 'sippy cups'-these are cups that have a lid on them to prevent spills. By pouring a very small amount of liquid in a cup without a lid you are teaching the child hand and eye coordination and cause and effect. However, for this particular instance a bottle filled with 4 oz of juice did the trick. We still practice with our little cup by putting a bit of water in it. And in the bath he is always experimenting with cups.

I am still on a quest for a weighted glass cup (might just have to order one out of a Montessori catalogue). We have also experimented in just removing the lid on a sippy cup that has 2 handles. Ironically, he seems to like the one handle plastic tea cup better.

So are sippy cups bad? No. For me, I don't mind cleaning up a few dribbles of liquid here and there-or especially since were just practicing with water now, spilling isn't really an issue. It's important for him to see and do practical life just like mommy and daddy. He longs to pick up his cup just as he do and take it to his mouth to chew on. I feel that sippy cups also encourage an "on-the-go" lifestyle-which we are not. I don't like to see kids drinking out of sippy cups and eating fast food in the back seat.

Getting ready for Spring!

This morning I saw over 9 doe and fawns in our backyard. I couldn't help but smile since I knew spring is upon us. I am a big advocate for a clean home and natural products. But how does one clean with natural products without spending lots of money? Don't get me wrong, I love supporting such company's like 7th Generation, Shaklee, and Arm and Hammer, just to name a few. However, I found that making my own was just as easy. So, without further delay here are my tested kitchen and laundry recipes:

Homemade Dish Soap

8 cups water

1 cup grated Dr. Bronner's Castile bar soap . I used peppermint becuase I like the way it smells. I have also used almond lemon. FYI: a few drops of lemon will make it an disinfectant.
(see substitution option below*)

Essential oil (optional) When I get my hands on some, I am going to start adding Thieves' oil which acts as an ANTI-VIRAL disinfectant--aka flu and cold fighter!

Put soap flakes in pan and add water. Set stovetop to medium heat. Bring to boil, stirring occasionally.

Once soap is dissolved, lower heat and simmer for 10 minutes.

Remove from heat and let cool. If using essential oil, add 10-15 drops before soap hardens. Pour into a reusable dish soap bottle.

Homemade Laundry Detergent

1 quart Water (boiling) (that's 32 oz if you are metric-minded)
2 cups Bar soap (grated) *8I use Dr. Bronner's Baby Bar soap. This can be found in health food stores. about $2-$4
2 cups Borax (found in the laundry aisle for under $3)
2 cups Washing Soda (also found in the laundry aisle for under $3)

• Add finely grated bar soap to the boiling water and stir until soap is melted. You can keep on low heat until soap is melted.
• Pour the soap water into a large, clean pail and add the Borax and Washing Soda. Stir well until all is dissolved.
• Add 2 gallons of water, stir until well mixed. I did this step in a large bucket that can be bought for $1 at Lowe's.
• Cover pail and use 1/4 cup for each load of laundry. Stir the soap each time you use it (will gel). I covered the bucket with plastic wrap for about an hour and voila! Perfect gel that I could pour into my old laundry detergent bottle.

So, how much does the break down to per load you ask? About .06 cents. Store bought will run you anywhere from .25-.75 cents.

My Toy Top Picks for 0-6 Months

I remember the day we brought home my son Bradley from the hospital. I won't lie, that first week was rough. At the hospital he seemed to sleep and sleep. But then something happened the 5th day or so (all a blur now) and he wanted to nurse every hour at some points. One night it seemed like as soon as I put him down he was crying out of hunger. I felt my breast and I was dry out of milk! Now what? Should I try and supplement with formula? I'm holding him and he's crying and I'm feeling so helpless so I start to sing. I couldn't think of any catchy nursery rhymes so I stat to sing "Silent Night" which was weird because it was July but maybe its because I just so desperately wanted a silent baby and a silent night. I learned a lot about supply and demand in those weeks. If yourbaby is hungry your body will produce. I actually heard once that a baby's cry can actually stimulate mother's milk and cause let-down (the process in which the milk starts to flow). I held off using a pump for at least 8 weeks too since I was advised that breastfeeding is the best way for encouraging milk production. So we breastfed and we did it often. After all, he was almost a 10 lbs. hungry baby boy! After about a week or so my husband and I found ourself saying "He's slept, he's eaten, and he's been changed (in that order. I will come back to this later), Now what?" How could we enrich our son's life during these first few weeks of his life? He was an observant baby from the beginning, opening his eyes often and looking into our faces.

By 3-4 months, right around the time of the first social smile I started introducing soft books to him. I remember that he would sit on my lap and immediately clasp his hands together as if waiting in anticipation for me to read to him. Now, 6 months later, he will bat at the pages, but soon get bored and want to stand or do something else. How I long for the days when he will ask me "Please mommy? Will you read me another book?"

....

My top picks:

1. Soft Books

My favorite are the Begin Smart books. They come in hardback or soft books (like the kind baby can drool on). What I liked about the 0-6 month series is they kept my son's interest for the duration of the book. The infant stimulation book was especially good in showing contrasting colors and shapes. We would read the books for free at Barns and Noble to determine which ones worked before we bought. Because sometimes no matter how much you want them to like a particular book, they just don't.

2. Musical Instruments

As soon as the baby can hold object in their hands give them something that makes noise! I love implementing music into our son's daily life. For example, during tummy time (which we started the second day he got home from the hospital-maily because I was a new mommy excited to play with all of these new toys!) I would play some classical music in the background. Tummy time would last as long as he was happy. Now, at 6 months, he enjoys playing with his maraca (shown in photo) and a jingle bell. Both toys are meant for older kids so its important to only provide them with these toys during supervised play. The maraca actually said for ages 2+. I looked everywhere for a rattle that wouldn't be too heavy and that he could easily grasp the handle. I just happened to find this maraca in a toy store, Brilliant Sky (and I have also seen some at local music stores).

3. Wooden Toys

Maria Montessori believed in simple organic materials for children's toys. She would have scoffed at plastic toys and 'busy lights' and sounds. When I'm out looking for my next Montessori development toy I am looking for something that safe, practical, and natural. Wood is a great material and is light weight and fun for the little one's to chew on. I found a great line of products that specialize in wooden rattles, Montgomery Schoolhouse. Right now he enjoys shaking the rattle and chewing on its edges. In the center of the rattle there are moving parts that look similar to a abacus. This is supposed to help the child go from a hand grasp (grasping things with the entire hand or that 'pawing' or 'batting' approach) to the pincher grasp, which is something the Montessori emphasizes. The pincher grasp is very useful in the future when it comes to self-feeding. Another toy, that really isn't even a toy, is a wooden comb. I give it to him while I am brushing my own hair. He mostly looks at it with awe and drools on its wooden teeth.:)

4. Cups, plates, and spoons

I am a huge fan of self-feeding. Hand any baby, who has the holding thing down, a spoon and watch how he/she naturally put it to their mouth! Bradley enjoys eating his pretend food while we have dinner. And now, at 6 months, we are starting cereal. We take turns here. Most of the time its a fight because he grasps the spoon and puts it in his mouth. The goal here is to get most of the cereal in his mouth :) Finding a spoon can be difficult since most spoons are too long r too heavy for baby. Choose one that is all metal or mostly-metal with a rubber tip (they love to chew on these). The metal adds some nice weight and makes it easier for baby. I found a nice set of plates, tea cups, and utensils. He enjoys watching mommy drink from the teacups while saying 'yum yum yum'.

5. Flash Cards

I am always on a quest for flash cards that are short and to the point. I like the pictures to be real-life or practical looking. For example, I don't need a lion wearing a safari outfit and driving a car. We really enjoy the touch and feel flash cards-they are to the point and Bradley gets really excited to feel the different textures. Its important to say the word clearly for baby and even run your finger under the word as you say it. It gets them to associate the word with reading. Another project we have been doing is making our own flashcards. I noticed Bradley staring at a wedding photo of my husband and I that was hanging on the refrigerator. So taking very large close-up shots of family, pets, and common household items-printing the word on it and then laminate. There are some nice electronic versions of this for the ipod/iphone such as "Baby Signs" (sign language cards) or "Baby's First Words" flash cards. However, at this age, all he wants to do it touch and drool on my ipod.

Different Direction for 2011

As my friends and family may know, my blog in the past has been a fun way to stay in touch, various recipes/my passion for food talk, or my former personal yoga business. Although I still cook and bake my personal yoga business is slowly starting to fade out for the time being. It was disappointing at first not being able to find a good market for yoga in the Jacksonville area. However, with my new full-time job as 'mommy' am feel like I am fulfilling my true inner-self. I still practice yoga for myself and my son but as for Erica Harris Yoga.com I am closing down the site.

With that said, I am turning to a new direction for 2011. In my efforts to keep all things simple in my life I have been doing a lot of research on the Montessori method. Unfortunately there isn't a whole lot of practical information for the modern montessori mom. I feel like, as mother's, we need to take charge and go back to simplicity. I will address this in this blog by talking and sharing about topics that I am a passionate advocate for: 1. Breastfeeding 2. Organic Food 3. Montessori Method