Week 10-12

So, we made it to Phoenix!  Traveling across the country with 2 dogs, a cat, and constant pit stops has finally come to an end.  It took us about 5 days, traveling 9-12 hours per day, and scenic stop in St. Louis, MO.  

Once we settled with family in the valley of the sun I quickly scrambled to try and get back on a normal eating schedule.  The past week was filled with drive-thru menus, greasy food, and upset stomach. I will be happy to never eat another fish fillet sandwich from Mc Donalds again. 

Now, back on track and even a new yoga studio down the street I am ready to go!  I starting showing a little more this week.  Wasn't sure if it was water weight, bloat, or true baby bump.  However, as this photo proves, I do, in fact, have a bump first thing in the morning.  As tiny as it may be it somehow convinces me that this thing living inside me just might be doing that: living.

As I am writing this, it is week 12.  The food themes for the last couple of weeks has been: CHOCOLATE.  I have never been a big sweets person so that was unusual.  It can be a bit tricky to get decent chocolate without the synthetic sugars known as corn syrup/high fructose.  If I need something quick a Hershey's bar will do (only pure ingredients here).  Another new favorite is Ben and Jerry's ice cream (my flavor is chocolate peanut butter).  They advertise NO CORN SYRUP right on the packaging.  However, this particular ice cream is almost double the sugar so I'm careful not to over-indulge. 

For breakfast I alternate between the following: oatmeal, egg wrap, or super toast.  For the oatmeal I add raisins, cinnamon, flax seed oil, walnuts, and Silk milk.  For the egg wrap I simply scramble some eggs, garlic spinach, and wrap it in a high fiber wrap.  Last, super toast is quick and easy: 1-2 slices of raisin Ezekiel Bread (11 grains), homemade peanut butter (thanks Safeway), and sliced bananas.  After breakfast I followup with a brisk walk for 30 minutes via treadmill.  Its so nice to be able to control the speed and incline and not brave the smoggy airs of the west valley.

I was unfortunate to get the flu during this week. I came to discover that there are not a lot of options regarding medication while pregnant.  I woke up one morning with a sore throat.  Throughout the morning I continued my regular routines but continued to feel 'off'.  I felt a little dizzy and almost in a dream-like state.  I decided maybe I needed to eat again, but by afternoon I was starting to get severe body aches.  I checked in with my chiropractor immediately and went straight home.  For the next 12 hours I became very familiar with bath soaks and my neti pot.  I'm grateful that the duration was short and I never reached a fever!  

During the next few weeks I will be going to my first OB appointment.  We should be able to to a sonogram and heart rate monitor.  Until then...

Confessions of a Yoga Instructor: Stress, Breathing, and Chanting? *repeat questions

Confessions of a Yoga Instructor: Stress, Breathing, and Chanting?

By Erica Harris

Q: How can I relieve stress? I have so many things to do and not enough time to do them!

I think we have all had a cluttered mind at one time or another.  I think its important to live a clutter free life and mind.  Is your house cluttered?  Simplify.  For me this means once a year I donate used items and de-clutter the house.  This can also make shopping a mindful experience.  I can think to myself, “Do I really need this or do I just want it.” Can I see myself using it in the future? or will it just make the ‘junk pile’ in a year.  This means all areas of ones life: the car, the house, the purse or wallet, and the workplace.

Keep a to-do list and choose your 6 most important things to complete each day.  If you finish all six then you can always advance to more.  If you have such a list put it away at least 30 minutes before bed.  Allow the items to just 'be' and realize you can always start them again tomorrow. To start winding down for bed, try dimming the lights and lowering noise volumes about an hour before bedtime.  Try reading before bedtime or some pranayama breathing.  For example, try equal breathing while lying down on your back with your eyes closed.  If it feels natural, allow your right hand to rest on your heart, and your left hand on your abdomen.  As you inhale count to 5 and exhale count to five; concentrating on making each breath easy, smooth, and equal.  You may find that this may be difficult at first, just keep practicing and remind yourself that with each breath you are releasing negative and gaining peacefulness.  

Q: What does “Om” mean?

A:  I remember the first time I was in a yoga class and the class chanted ‘om’.  The sound took me by surprise as it echoed in the tiny studio.  The sound that it produced wasn't too unfamiliar.  As a kid I saw a cartoon character, like Donald or Daffy Duck, sit in a lotus position and sing out "oooooommm" as he looked like he was about to go into a deep trance (or hover off the ground).  But other than this, I had no idea what it meant or what it was for.

It wasn't until I really started getting serious about my practice that the meaning of om came up again.  "Om" most accurately means "to sound loudly".  It can be found in many different cultures and languages: in Chinese as 唵 and of course, in the ancient Sanskrit writings known as praṇava प्रणव.  The act of chanting om can be of spiritual nature, such as before reading sacred texts, used in personal mantras, or even a symbol of one's spirituality (or God).

As you can see, there is no clear answer of what om means--since it can mean many different things to different people. Sometimes I have students that ask me if yoga is a religion or "Do you have to be Hindu" to properly practice yoga.  I heard another instructor answer this question perfectly, "Yoga can be a spiritual practice, but its not a religion, because it does not dictate the nature of a God to be worshipped". 

You'll find that some instructors will chant om at the end of a yoga practice.  This is a nice way to bring an end to class and to focus on the harmonic vibrations that this powerful sound creates.  So, on the next inhalation, chant om once, if you choose, or just sit and listen to the beautiful sound it makes, noticing how you feel.

My Holiday Picks:

Massage Therapy- What can a massage do for you: reduces anxiety and stress, reduces pain, increases the immune system, improves blood circulation, and is the perfect compliment to your yoga practice. Invigorations is a great full-service massage, skin, and holistic spa right here in Cortland.  Services are well-priced, staff is kind, and the atmosphere is zen.

www.invigorationswellness.com

Cortland Health Foods- Feeling a little under the weather this holiday season?  Try Slippery Elm throat lozenges to relieve a sore throat or grab a multivitamin.  This health food store has some hard to find items like gluten-free products and freshly dried fruits.  I like keeping a bag of raw walnuts and pineapple for a day time snack.

Cortland Health Foods is located next to Blue Frog Coffee on 64 Main St.

Erica Harris has been practicing yoga for 5 years.  If you have a question for me I can be reached at mrs.ericaharris@gmail.com.  For past “Confessions of a Yoga Instructor” check out my blog:  http://EricaHarrisYoga.blogspot.com

Week 5

I am slowly venturing away from pizza this week.  I started off the week with a wonderful trip to Uno's Pizzeria.  I was delighted to discover they have healthy options.  I devoured the whole grain flat bread veggie pizza: spinach, mushrooms, broccoli, tomatoes and low-fat mozzarella.

So far I have only craved healthy food.  Most people crave candy and high-fat foods.  I've never really been like most people.  Even when I was a child adults would offer me cookies which I would politely decline.  Don't get me wrong, I do enjoy cookies, ice cream and chocolate cake--just rarely.  I also find that with a regular yoga practice, anything BUT healthy food makes me feel either sick (from other-eating) or lethargic.  So the theme for this week and to keep it simple by increasing fruits and vegetables.  I don't think most people eat their daily 5 and 5.  I also don't think pregnant women can have enough!  I find myself craving spinach and mushroom especially.

This week I dug through the refrigerator looking for something creative.  I came up with Soy 'Chicken' Lettuce wraps.  Grilled soy 'chicken', yellow rice, fresh organic tomatoes, topping with ginger dressing and wrapped in crisp organic lettuce.  Vegetables, check.  And for dessert? Amy's Organic Apple pie...yum!

week 4

8am

Lots of changes happening but I feel fine, almost as if nothing is different.  Woke up this morning and had a whole wheat (In the last couple of months I have switched to whole wheats/whole grains) bagel and cream cheese.  I smelled peanut butter this morning and I was half tempted to call my neighbor and ask her if she was making a peanut butter sand which.  I thought about it and then convinced myself that I in fact needed a peanut butter sand which.  I had a slab of organic peanut butter on Eziekel bread with raisins.  if you've never had Eziekel bread its awesome!  It contains live grains which significantly increases valuable nutrients.  Plus, its biblical: Ezekiel 4:9., "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it..."

12pm

Had some chicken and cheese tortellini soup with veggies.  Had to get out of the house because all I could smell was stinky feet, don't ask....

Went for a walk with the dogs..then off to yoga.  Had a great class!

5pm

Had a egg white veggie flatbread at Dunkin Donuts. Some snacking in between including a peanut butter energy bar,Stoneyfield super fruits organic yogurt (pomegranate and acai) and pumpkin loaf at a Mary Kay meeting.

11pm

Finding myself with the largest desire for pizza.  Luckily I had one in the freezer: Kashi thin crust pizza, mushroom trio & spinach.

Bun in the Oven

so, for once I'm not talking about food....but I'm going to have a baby!  I thought I'd transition my blogging to being pregnant and my yoga practice.  

My husband and I started trying about 2 months ago.  I wasn't expecting to get pregnant so quickly since most women take anywhere from 6 months to a year on average.  Perhaps I can credit the foods I eat and fertility-friendly yoga.  

A few days ago I took a home pregnancy test.  I stared blankly at the test's results in disbelief.  So many emotions were racing through me: excitement, joyfulness, terrified.  I've already read a lot of parenting books, pregnancy, and delivery methods.  When asking those that I know that have recently giving birth they all say "go for the drugs!"  I barely take Tylenol.  Do I change everything about my lifestyle on the day of my delivery to escape pain?  Don't get me wrong, I don't deal with pain very well...I loathe shots, I get dizzy when my blood is drawn, and even a paper cut hurts for days.

Finding out I was pregnant was interesting.  For the last week or so I have felt out of breath, dizzy, bloated, and I suddenly started breaking out like a teenager.  When I was teaching my classes I could barely catch my breath and I wasn't even completing a full vinyasa!  My sense of smell also became border-line werewolf-like.  I could smell popcorn from a building away, someone making chicken noodle soup, and old vomit (when I walked into a convention center at a hotel).  On the plus side of smelling everything..I'm smelling EVERYTHING!  This is great because it makes life seem fuller and food taste fantastic.  In fact, that is probably one of the main reasons I keep eating.  The final clue was that I experience my own implantation, which is when fertilization takes place.  Before a morning yoga class I noticed some spotting.  I came home to take the test and voila!

Currently, I would like my future child to know that we are really excited even though your life is just beginning.

My workout program is continuing as usual: 3 times per week for 1 hour of yoga.  Then, at least 30 minutes every day of some sort of excerise such as raking the leaves, vacuuming, walking up 5-stairs that make me winded now, etc.  I'm listening to my body, slowing down when I need to, drinking more water, and increasing calories.  I can still do all yoga poses in the first trimester so I will take advantage by getting as many headstand as I can before my 2nd trimester approaches.  This is my all-time favorite pose!  By 12 weeks I plan on finding a local prenatal yoga class.

Confessions of a Yoga Instructor: The Winter Blues

By Erica Harris

In a few months we will once agin be looking out our windows to notice a clean white blanket of snow neatly laid on the earth.  The first snowfall seems like an exciting novelty: my husband and I run around the house seeing if we can guess how many inches of snow there is.  A few weeks pass, the novelty may have worn off, and some find themselves feeling blue.  Some people describe this as seasonal depression, since the winter months keeps more people indoors and away from their regular activities.  Reason number #101 to do yoga is to fight depression.  Depression is an unusual state: starting gradual, then sudden.  Some people experience mild forms such as with seasonal depression, and others live with depression for months, or years at a time.  Depression is stereotypically pronounced more in women, since women usually seek help for depression or vocalize their physiological state more with others.  However, this does not mean men are immune.  Some doctors believe depression can be inherited or be cause by imbalance in the brain due to outside variables such as stress.  There are signs of depression, that if lasting more than a month, or that seem to just not go away, it may be time to let your doctor know.  Some of these signs are:

Sleeping too much or difficulty sleeping.

Difficulty concentrating, especially on activities that used to be easy.

 Feeling hopeless or helpless

Negative thoughts consume your thought process, no matter how much you try to rid them.

You have lost your appetite or you can’t stop eating.

You become much more irritable and short-tempered (perhaps friends and family have noticed this).

You have thoughts that life is not worth living, or even contemplating ending it yourself (seek help immediately if this is the case).* If you feel like you need someone to talk to or just to listen, contact your local crisis line.  For Tompkins County you can call 607-272-1616 day or night.

Yoga for the Body

Here are some practical yoga poses you can do to feel more energy and feel happier.  Please note that there are some contradictions for these poses.  If you have any neck, shoulder, or back injuries, modify as needed.  Before starting any excerise plan consult your doctor.  You can learn how to do these poses by searching for them by name or by visiting a local yoga instructor.

Downward-Facing Dog: the benefits of this pose is promoting blood flow, arm strengthening, and hamstring stretch.

Legs-Up-The-Wall: the benefits of this pose is promoting blood flow, increase energy, quiets the mind, stimulates the thyroid, and releases the back.

Bow Pose-the benefits of this pose is strengthening the back, reducing lower back pain, strengthening the shoulders, promoting digestion, and elevated mind.

Fish Pose-the benefits of this pose is elevated mind, stimulated the thyroid, straightens the shoulders, breaks up congestion, relief for allergies, and openness through the chest and nasal passageways.

Child’s Pose-the benefits for this pose is promoting calmness, peacefulness, stretching the lower back and arms.

Warrior I & II-the benefits of this pose is the sense of powerfulness, grounding, gaining balance and equilibrium both mentally and physically.

Yoga for the Mind

Yoga helps some of these symptoms of the winter time blues, depression, or just general stress. Excerise releases feel-good endorphins or can even promote balance in serotonin levels.  When serotonin levels are out of balance a person can experience fatigue, irritability, and just overall ‘blah’ feeling.  Another aspect in yoga that is reconditioned is in the mind.  Our mind is so powerful and influential.  Many times we feed our mind negativity, “I’ll never be good enough to get that promotion”, “I’m too fat and I should just give up”, and many more negative (and even untrue) thoughts we give yourselves.  Yoga encourages positive thinking and mantras (also known as affirmations).  A mantra is something positive we tell ourselves.  In the previous examples its simple, just make our statements positive: “I am an excellent employee and I will get the next upcoming promotion”, “I’m motivated to loose weight so that I can be healthy and feel great”.  

For more information of this subject and for some practical yoga poses you can try: www.yogajournal.com/lifestyle/2562

Erica Harris has been practicing yoga for 5 years.  If you have a question for me I can be reached at mrs.ericaharris@gmail.com.  For past “Confessions of a Yoga Instructor” check out my blog:  http://EricaHarrisYoga.blogspot.com

Yoga 101

Confessions of a Yoga Instructor: Yoga Etiquette

By Erica Harris

Imagine you are sitting in a tranquil sitting posture in your local studio.  Your mind starts to drift form the days errands, deadlines, and chores back at home.  For a few moments you experience a tiny glimpse of bliss: thinking only of your smooth, calming, breath.  Suddenly, your awareness comes back to where you are as you are jolted out of your zen state: someone talking loudly on their cell phone enters the room, voice echoing through the small studio.  “She said what? What? Really.... And what did he say? Well that is just unacceptable.  Hey I better get going I’m at my yoga class. Oh yeah, I come here about twice per week now.  Its right off of main street.  Remember that old pizza shop where we saw Jim last week?.....” 

Have you ever been in this situation? So what is yoga etiquette? Keep these 3 Yoga Etiquette tips in mind:

Be on time, be present

Usually you want to show up to class about 10 minutes before the start of class.  This allows time to get settled, use the bathroom, or ask questions.  Turn off all cellphones during class to silent.  Sometimes it can be just as distracting to hear a vibrating phone on a wooden floor in a silent room.  Try to take care of all cell phone conversations before you enter class.  Be respectful of those yogis that come to class early to unwind.  Sometimes students may need to leave early.  Although, “Savasana”, or final relaxation is an important component to any yoga practice, it is understandable if you have to leave early.  It might be a good idea to let your instructor know that you need to leave early.

 Talking during class

Many times I am asked if its okay to ask questions during class.  Since many yoga class rely on a flow format questions should be reserved till the end of class. Many instructors are more than happy to clarify poses or find a good modification pose.

What do you do if you think you are doing a pose wrong during class?  Many instructors follow a similar technique on how to correct students.  First, instructors will correct a student(s) verbally.  The best thing you can do is listen.  Listen to suggestions the instructor is giving on how to do a pose.  Next, if spoken communication is unsuccessful, an instructor may demonstrate a pose.  This provides further clarity to the students.  Lastly, if even further clarity is needed, an instructor may ask a student if its okay to touch them.  This allows the instructor to slightly touch the student and how them exactly where their arms should be in Warrior II for example.  Many times I find that even without touch many students follow the lead with my hands.

 Personal Hygiene 

It is respectful to not wear any perfume or cologne when practicing yoga with others.  Also, being respectful in good personal hygiene habits and clothing.  for example, concealing body order is appreciated by others around you especially since there is opportunity for sweating during class.  Clothing should be respectful and not too revealing.  Many people enjoy wearing workout pants that are easy to move in and a shirt.  Its also a good idea to bring a towel to class to help with any sweat cleanup.

Beautiful on the inside, Beautiful on the Outside

Fall is in the air.  Trees span out beyond the town’s rolling hills resembling a paint-by-number painting.  Carefully selected hues of orange and red on every twist and turn of the maple tree.  As we take the journey to the next season, how can we feel beautiful, inside and out?  Join me in my top pick’s for fall:

Beautiful on the inside:

Yoga

Practicing yoga can be good for your mental health!  During the winter months may people report feelings of ‘winter-blues’ or cabin fever.  One of the best ways to feel energized (and even warm) is by practicing yoga.  It will detoxify from the inside through twisting postures and increase core temperature while leaving skin with a healthy glow.  Check out Cortland Yoga Center classes (37 Main St Cortland; Inside the Beach House Mall. www.CortlandYoga.com)  My favorite pose for winter-time blues? Legs up the wall.

Antioxidants

If you haven’t read last week’s entry, you need to check out Mona-Vie.  It is a fruit drink full of the same amount of antioxidants as eating 13 fruits and vegetables!  You can find this drink and other healthy choices at “Origins” by Coffee Mania (95 Clinton St Homer. The corner of 281 and 41).  I love the drinks at this cafe because all drinks are made with cane sugar rather than synthesized sugars like corn syrup.  My favorite drink? Chai latte with skim milk.

Beautiful on the outside:

 Mary Kay

During the winter months I always notice my hands becoming increasingly dry.  I love Mary Kay’s Satin Hands® Pampering set.  Step 1 is an extra emollient night cream.  Step 2 hand scrub to exfoliate dead skin.  Step three is a velvety conditioner that keeps hands soft for hours!  It was even awarded the 2007 SELF Healthy Beauty award for “Best Hand Scrub."  Contact your local Mary Kay beauty consultant to order or for a free demonstration: www.MaryKay.com  My favorite picks?  Satin Hands® and Satin Lips®.

2.  Bangles Bags & Bling

For a fabulous place to go so that you can look your best check out this Cortland’s hidden secret boutique: Bangles Bags & Bling (839 Route 13 # 1 Cortland. www.banglesbagsandbling.com) This place has unique jewelry, bags, sunglasses, clothing, gift ideas, and so much more!  This season, why not try a fashionable mini scarf tied at the neck or a 1940’s dangle earrings or chunky bracelet.  This season is vintage inspired so look for lace, dark antique jewelry, and big colorful bags.  Be sure to find out how you can have your own Girlfriends Party where you can earn FREE products!  My favorite picks? Black beaded bracelet, pearl necklace, soft white scarf, big red leather bag.

Yoga for the Common Cold

By Erica Harris

With all the talk of the flu and and colds starting to rear its ugly head in the workplace and at school, what can the healthy conscious do?  Even after taking vitamins, eating healthy, and exercising, we still might contract a virus.  For many years I used to suffer with the "strep throat" virus, or Streptococcus bacteria.  Common symptoms are: difficulty shallowing, general discomfort in the throat area, swelling or reddening in the throat, or fever that begins suddenly.  One of the purest ways to temporarily relieve pain is by ingesting honey or hot tea with honey.  A woman I used to work with swore by Organic Throat Coat ®.  Its a little thicker than most teas and has a licorice flavor.  The tea is a soothing blend of organic licorice root  [PhEur] 760 mg, Organic slippery elm bark  [USP] 80 mg, Organic licorice root dry aqueous extract (8:1) 60 mg, Organic marshmallow root  [PhEur] 60 mg. Another way to alleviate throat discomfort is through yoga. For example, go to a quiet place and come into lion pose (see below). You can sit with legs crossed if this is more comfortable, or on the back of the heels. Place the hands on the knees (palms down) and fingers outstretched.  Imagine that all the new breath is flowing through the crown of your head, down the throat, into the belly, and shooting out the fingertips.  Open the mouth nice and wide, sticking out the tongue and say "haaaaaaaaaa" (just like at the doctor's office).  Try looking upwards or between the eyes (but without crossed eyes)  Why does it work?  Not only does this pose prevent the signs of aging by tightening the neck and sliming the facial muscles, it also releases the muscle in the throat.  Many professional singers use this pose to preserve their voices and to literally exercise their vocal cords. In ancient tests, it is said that lion pose destroys diseases and promotes immediate well-being.  Its best to perform this pose at the first onset of a sore throat (but it can be down later too).

90 day antioxidant challenge!

So, I've been going to my local watering hole, Coffee Mania, for the last 2 years. I have completely abandoned my grande skinny latte from the big chain store Starbucks and am full heartedly embracing good local businesses.  This business is unique since they roast their own beans.  The owners Craig and Michelle are absolutely obsessed with quality and freshness.  Their kids work behind the register, they drink and breathe coffee--people with a true passion for their work and passion for their coffee.  They established their own artisan-roasted coffee in Cortland to meet the demand for roasted coffee.  Tiny drive thru Coffee Mania stands were placed in the Cortland and central NY area for connivence.  In 2008 the owners opened their local shop called "Origins" by Coffee Mania.  This is a cozy, modern-styled cafe situated between route 281 and route 90. A warm electric fireplace, small tv to keep up with the news is nestled in a small corner.  There are also bar seating that overlooks traffic with large open windows.  There is even a small private table to conduct business meetings or share a tea pot service with friends.  The selection of fresh roasted coffee, (that can often be seen delivered by Michelle, a busy mom and roaster), and various coffee accessories makes this cafe more than just a cafe.  What keeps me coming back week after week?  Sure, anyone can make coffee at home. I even own my own espresso machine to make lattes.  The smiles on the baristas faces keeps me coming.  They are always quick to recognize me (even by name) and even offer suggestions to try a new drink or pastry.  They take the conversation slow with that good old "southern hospitality" (I know, I'm in the north now) yet, still being poised and professional.

So, the newest drink I am trying, (besides a cold chai with 2 shots of espresso) is Mona-Vie.  It caught my eye in its sleek wine bottle and bright foil-colored neck (ok, so I thought it WAS wine!)  When I asked what this intriguing drink was the staff was quite knowledgeable about its contents and to my surprise health benefits.  Mona-Vie: the premier Açaí (ah-sigh-ee) blend (look for the purple top) is packed with a blend of 19 fruits, including the Açaí berry. So, what is the Açaí berry? The Açaí berry is a superfood-which is a high phytonutrient content said to have high nutritional benefits.  The berry has been described as an explosion of berry flavors and chocolate undertones. The berry is picked in the rain forests of Brazil. It was mentioned as the number 1 superfood on Oparh's top picks.  The pulp contains a concentration of antioxidants that help with premature aging, and 10 times more antioxidants than red grapes, blueberries, and even red wine.  As a result many people have claimed weight loss, better health, and over all sense of well-being.

Mona-Vie comes in 3 different varieties: purple (original blend), green (targets healthy joints) and red (targets cholesterol).  My husband and I are taking a 90 day challenge this flu season.  At the end of our day (along with a daily multi-vitamin and excerise) we are consuming a 4-oz shot of Mona-Vie. In just 4 oz of Mona-Vie, this delicious juice has "the equivalent antioxidant capability to 13 servings of fruits and vegetables!" (from the approved claims list from www.monavie.com)

So, if you see Brad and I out in town--ask us how we are feeling! Its been 7 days of our challenge and we both feel great.  It tastes good and its a nice after dinner treat. We hope that you also take the challenge to reduce your chances of getting the flu this season.  Salut and bottoms up!

In case you haven't heard on the other social networking sites yet, I have become a Mary Kay Beauty Consultant! I decided this opportunity was too good to pass up and it compliments my yoga career and my passion for health and wellness.

I use Mary Kay products and love that they are made in the U.S.A., they are great for my skin, and they are cheaper than some other products I was using (and those of you that know me, you know I am always looking for ways to save money! :)

SO, with that being said I am promoting my official debut party (Sept. 30th @7pm--those of you that live in NY will get a special invitation to that) and you can come over and celebrate this new journey I'm taking with some of my homemade goodies..I'm thinking key lime pie is in order :)

Until then my website is up for orders and I'm giving you 10% off because I like you! :) Also, no shipping since I have too many friends that don't live in NY. If you would prefer an order in person I would be happy to do a facial or other product demonstration. Also, please don't forget Mary Kay sells Men's products and they're great! DON'T let your husband wash his face with bar soap! Replace it with MK facial soap made exclusively for men (and yes, its in bar form). Ok, I'll get off my soap box haha :)

Here's the website: www.MaryKay.com/ericamharris

A little known veggie..Bok Choy

This is my new favorite veggie and great superfood! Its easy to cook (just like spinach) and so delicious.  I prefer to sauté my bok choy with olive oil and minced garlic. I also splash a little rice wine and cook until stalks are soft.  Serve with rice. **Bok Choy is also great in udon soup!

The following information was taken from this website.

Why Eat It

Bok choy, also known as Pak choi or Peking cabbage, forms a small but elongated head (not round like European cabbage) with plump white stalks and deep green leaves. A member of thebrassica family, bok choy offers nutritional assets similar to those of other cabbages: It is rich inVitamin C and contains significant amounts of nitrogen compounds known as indoles, as well as fiber--both of which appear to lower the risk of various forms of cancer. Bok choy is also a good source of folate (folic acid). And with its deep green leaves, bok choy has more beta-carotene than other cabbages, and it also supplies considerably more calcium. The stalks and leaves have quite different textures, so in culinary terms, it's like getting two vegetables for the price of one.

Varieties

The most commonly seen bok choy in American markets has thick, chalk-white stalks and deep green, veined leaves. Asian markets offer several other varieties, some of which have green stalks. Tat soi is another variety; its leaves grow in a large, flat rosette.

Availability

Bok choy is available year-round. If you can't find it at your supermarket, look for it at an Asian market.

Shopping

The stalks of bok choy should be thick and fleshy, but firm; the leaves should be crisp and green. Avoid bok choy with bruised or slimy spots.

Storage

Place unwashed heads of bok choy in a loosely closed plastic bag and refrigerate for no more than a day or two. Bok choy is more perishable than head cabbages.

Preparation

Rinse under cold running water and shake dry. Small (baby) bok choy has a mild enough flavor to eat raw; the stalks resemble celery (although they are not "stringy" like celery), and the finely shredded leaves can go into salads. More mature specimens have a sharper flavor that is tamed with cooking: The stalks turn sweet and almost creamy, and the leaves taste something like Swiss chard.

Baby bok choy can be cooked whole by steaming or braising. When cooking more mature specimens, you'll want to cut the leaves from the stalks because the stalks will take longer to cook. Slice the stalks, and begin cooking them first. When the stalks begin to soften (about 2 minutes), add the shredded leaves and cook just until wilted.

Bok choy is a natural for stir-fries and can also be steamed. The shredded leaves are a refreshing last-minute addition to a simple soup or broth.

Nutrition Chart

Bok choy/1 cup cooked
Calories	20
Total Fat (g)	0.3
Saturated fat (g)	0
Monounsaturated fat (g)	0
Polyunsaturated fat (g)	0.1
Dietary fiber (g)	2.7
Protein (g)	3
Carbohydrate (g)	3
Sodium (mg)	58
Beta-carotene (mg)	2.6
Vitamin C (mg)	44
Folate (mcg)	69
Vitamin B6 (mg)	0.3
Calcium (mg)	158
Potassium (mg)	631

Cortland's Best Beauty Supplies is at Best Way

I needed a new travel hairdryer for my trip to France.  I checked at Walmart and didn't find anything that would do.  Most were too large and bulky.  I started to drive home defeated, and wondering if I should make the 25 minute drive to ithaca when I noticed a quaint beauty supply store on route 281 (next to Friendly's).  The outside I had driven by many times, noting that there was a beauty supply store in Cortland, who knew?  I parked my car and walked up to the house-like building, with a wooden textured roof and fragrant garden to the left of the shop.  I was greeted by the store owner, Erika, (which is also my name) and immediately she was egger to help.  I ended up walking out with a cute purple, collapsable, travel blow dryer, and become a new frequent shopper.

Best Way Barber & Beauty Supplies has been in Cortland for over 40 years!  It has often been the 'go-to' place for local stylists and barbers.  However, it seems to be one of Cortland's gem stores that not many people know about.  With competitive prices, unique hair products and accessories, Best Way has everything! Upon walking in, one could feel a little overwhelmed by how many products are stuffed into this store--however, for any beauty enthusiast or just the average person, the selection is incomparable!  

Erika specializes in wig and extension designs.  Why pay hundreds of dollars for permanent extensions when you can clip in new length?  There are also some many wigs to choose from: real hair, synthetic hair...curly, straight, red, brown, black..well you get the point!

Stop by today and ask for Erika! She'll point you in the right direction for all of your beauty supply needs. Also, be sure to ask for this amazing hemp oil serum that completely changed the texture of my hair! Just a few drops made it silky smooth, shiny, and soft!

Check out Best Way on Facebook!

Devil's Mini-Cakes with Cream Cheese Frosting

Ingredients

Mini-Cakes

Pam's Organic Olive Oil cooking spray (to spray on custard cups)

2 cups cane sugar

1 cup butter

1 teaspoon vanilla

3/4 teaspoon almond extract

2 large eggs

2 1/2 cups Softsilk Cake flour

1 cup cocoa power (unsweetened)

2 teaspoons baking soda

1/2 teaspoon salt

2 1/4 cups buttermilk

Red food coloring

Frosting

1 8 oz. package of cream cheese

2 cups powdered sugar

1 1/2 teaspoon vanilla

1/4 cup butter

Directions:

Mix sugar, butter, vanilla, almond extract together.

Stiff cake flour and cocoa gradually into mixture.

Stir in butter milk 1 cup at a time..add food coloring

pour into large custard bowls. Bake at 350 degree until toothpick comes out clean.

(about 45 minutes)

Mix all frosting ingredients and frost on cakes once they are cooled.

Taking a Break from Pies..to Yoga and what I've been up to

As many of you know, I am still working towards my 200 RYT certification* (see details below), recognized by International Yoga Alliance.  I am currently certified to teach Level 1 and Level 2, which I am very grateful for!  YogaFit is great because it allows me to obtain my certification on my own time without going away for a 2 week intensive training.  So what is Level 1 and 2?  Level 1 is the basic yoga postures (such as triangle, downward facing dog, Warrior 1 & 2, and more).  We also become familiar with the basic yoga sun salutation.  This training is a 2 day training--by the end in which you will have confidence to teach your first class.  Upon completion I was required to volunteer 8 hours of yoga to the community.  I choose to do so at Tompkins Cortland Community College (TC3) in Dryden over a year ago.  After about a year of teaching I decided it was time to receive my level 2 certification.  This included more pose breakdowns, new yogi breathing techniques, and techniques to verbally adjust students.

Most recently, I became prenatal certified.  I am offering prenatal classes at Spark Studios in Lansing starting in September. Classes will be a 4 week format and 60 minutes per class. All materials will be provided (blocks, mats, & bolsters (comfy yoga cushion when we are in restful positions). A 4 week session is $75 and will need to be paid up front. We do have make-up days and cancelation policies-please inquire within. 

At YogaFit, we have created a prenatal yoga program that is unlike any other available on the market. It was designed exclusively for us by an experienced OBGYN who has practiced yoga for many years. The result is a class that is completely safe for women in their first, second, or third trimester. Our classes can relieve the general aches and pains that come with pregnancy, as well as problems relating to morning sickness. 

For more information: http://www.ericaharrisyoga.com or http://www.yogafit.com 
Call Erica at 607-283-3355 

As a reminder, if anyone would like to either become a yoga instructor or deepen your practice go to www.yogafit.com and look for a level 1 class to get started.

Yoga Alliance 200 RYT

The following Trainings comprise the trainings you are required to complete in order to qualify for YogaFit’s 200-hour Yoga Alliance-approved Training Program. To ensure your request form is processed in a timely manner, please retain copies of your Certificates of Completion for each of the following mandatory training programs.

Mandatory program components:

• Level 1
• Level 1/Integration (retrain)
• Purchase and review of YogaFit's Level ONE dvd
• Level 2
• Level 3
• Level 2 or 3/Integration (retrain)
• YogaFit Seniors (learn more about props and modifications)
• Anatomy and Alignment (New 2-day training!)
• Level 4 (offered at Mind Body Fitness Conferences only)
• Level 5 (New 2-day training lead by Beth Shaw! Learn communication, yoga techniques and open your heart/mind/spirit; offered at Mind Body Fitness Conferences only)
• One additional specialty training: YogaFit Pre/Postnatal or Yogafit Kids!

Lemon Meringue Pie

1 package (4.3 oz. size) lemon pudding and pie filling mix (NOT instant pudding mix) 

3/4 cup granulated sugar 

3 cups water 

Juice of 1 lemon (3 tbsp.) --I used lemon juice concentrate.

3 egg yolks, well beaten 

Grated peel of 1/2 lemon or orange zest.

1 (9-inch) frozen deep-dish pie shell, thawed and baked or refrigerated crust, formed and baked or home-made crust which you should know by now by reading my blog :)

Three-Egg Meringue* (See Recipe Below) 

Instructions:
In a saucepan, thoroughly combine pudding mix and sugar. Gradually blend in water and lemon juice. Stir in egg yolks. Bring to full boil over medium heat, stirring constantly with rubber spatula, until thickened. Stir in lemon peel. I also added a little bit of orange zest for something different. Pour into baked pie crust. Top pie with Three-Egg Meringue (recipe follows), sealing well at edges. Bake at 350 degrees F for 12 to 15 minutes. Cool for 2-1/2 to 3 hours before serving. This is very important to ensure it cuts beautifully. 

Three-Egg Meringue 

In a mixing bowl, with an electric mixer, beat 3 egg whites with 1/4 tsp. cream of tartar until foamy. Gradually add 6 tbsp. sugar and beat until stiff peaks form.