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. 

Pregnancy Yoga Certified!

Its official, I'm certified to teach pregnancy yoga.  Although I have not had children myself, I can see how yoga can benefit women during and after pregnancy.  At the training in Boston, we practiced doing the specialized poses equipped with out own belly made out of a pillow.  It was amazing to me just how much this pillow changed my practice.  For example, in forward fold I found myself widening my feet distance and not folding as far as I once could before.  Or how the extra weight of just a mere pillow changed balancing postures.

One of the best postures we learned, and thought I would pass on to you, is Relaxing Queen Pose (shown above).  You can enjoy this pose pregnant or not.  Simply find a surface (such as a chair, or we used step risers since we were in a gym).  Place pillows on your elevated surface, underneath your sit bones, underneath the ankles, and arms.  Allow the head to rest on the elevated surface.  Make sure that every surface that touches your body is complete with something soft such as a towel or pillow.  Complete by relaxing the eyes or eye pillow.

Homemade Blackberry & Raspberry Jam

So, instead of following directions I just followed my intuition..gasp! The first time I made strawberry jelly I followed the directions on the pectin box (5 cups of berries and 7 cups of sugar) 7 cups of sugar???? It didn't seem right at the time but I proceeded with the request anyway.  The jelly set perfectly but it was the sweetest thing I have ever tasted and is still sitting in my freezer :(  However, sometimes I dollop a small spoonful into my oatmeal and its quite good.  So, here is my recipe and I will let you know how it turns out in 24 hours :)

Erica's Naturally Sweet (with a little help from cane sugar) Jam ** see original recipe at the bottom

2 cups of crushed and strained blackberries/raspberries

*I strained most of the berries since we don't like a lot of seeds.  Then just added seeds by eye and texture desired.

1/2 box of pectin

1 cup cane sugar

1 pot of boiling water so that jars can submerge in at least 2 inches *its a good tip to do this before you start so its ready when you need it.

Step 1: Wash berries (my berries had been sitting in the refrigerator for the last 3 days so they were nice and sweet yet tart.

Step 2: Crush berries with a masher and strain about half of the mixture through. Add seeds as desired.

Step 3: Bring fruit mixture to a high boil while stirring in pectin.

Then, add sugar all at once and continue cooking for 1 minute while stirring.

Remove from heat and skim off foam (photo shown).

Step 4: pour immediately into clean jars making sure to leave about 1/8 inch. Screw on lids tightly.

Step 5: Place jars in boiling water bath. Submerge jars at least 2 inches. Cook for 10 minutes covered.

Step 6: Take jars out with tongs--be careful! Let cool at room temperature only if pop do not 'pop'.  If they do pop you know you will need to eventually refrigerate.  If you did it correctly you can keep the jam unopened in a dry place for up to 1 year.

TO MAKE JUICE

• 4 cups blackberries
• 5 cups water (or enough to cover berries by an inch)

TO MAKE JELLY

• 3 3/4 cups juice
• 4 1/2 cups sugar

• 1 (1 3/4 ounce) box dry pectin
• 1/2 teaspoon butter (optional)

Directions

1. 1

   FOR JUICE: Lightly mash berries and cook in water on top of stove for about 20 mins over medium/med high heat.

2. 2

   FOR JELLY: Strain berries through cheesecloth, wire mesh strainer or seive. SAVE JUICE! Discard berries and seeds.

3. 3

   Measure sugar exactly. (do not reduce or use sugar substitute) Set aside.

4. 4

   Measure juice exactly. Place juice and pectin in a 6 to 8 quart saucepot. Add butter now (if using) to reduce foaming.

5. 5

   Bring mixture to FULL ROLLING BOIL (a boil that does not stop bubbling when stirred) on high heat, STIRRING CONSTANTLY!

6. 6

   Stir in all of sugar. Return to rolling boil and boil exactly one minute, Stirring constantly.

7. 7

   Remove from heat and skim off any foam.

8. 8

   Quickly ladle into prepared jars, within 1/8 inch of top. Wipe jar rims and threads with damp cloth. Cover with two piece lids. Screw on tightly.

9. 9

   Process in a hot water bath for 5 mins or use the inversion method.

10. 10

    NOTE: All instructions are included with pectin.

11. 11

    Save any left over juice for a second batch! Can add up to 1/2 cup of water to juice if needed to make exact measurement.

Confessions from a Yoga Instructor: Why "Hot Yoga?"

By Erica Harris, Instructor at Mighty Yoga

If you think about it, it makes sense.

Any exercise program focuses on warming up our bodies before vigorous activity. The temperature of the yoga room is similar to our body's own temperature. This accelerates improvement in many of the benefits of your yoga practice.

Regular exercisers recognize that peak performance occurs when fully warmed up and your body generates heat from the inside radiating out and into your muscles.

On a personal experience I have noticed my students are able to get into poses they don’t general have the flexibility for.  When I do yoga in a heated room, especially a hot yoga room, I sweat a lot! Its probably a good idea to bring a towel and defiantly drink water before class, a little during, and a lot afterwards.  During class, I feel challenged by all the sweating and rewarded by the poses.  After class there is a sense of rejuvenation and detox.  When we sweat we are cleansing our bodies-I’ve even noticed healthier skin!

For my regular hatha style classes (Spark! Studio, TC3, and private yoga) I use the space to my advantage.  For example, the first 15 min. are crucial for warm up. So, don’t be surprised if we sweat a lot during that time.  Once we get to the balancing poses (about mid-way through the class) our bodies will natural start to cool themselves.  Another extremely important time to have a warm body is during our back posing sequences (bow, locus, wheel, bridge, etc.)  By the time we hit the floor in savasana our bodies are cooler and the fans or outside air comes on: and it feel AMAZING!

Mighty Yoga studio is unique in which we are able to control the temperature more accurately.  So when you arrive to your first class we are ready to go!  Be prepared to be challenged and amazed with what your body can do! How do you know if you can do power yoga at Mighty Yoga? "If you can sit down on the floor and get back up, then you can do Power Yoga!"

http://www.mightyyoga.com

Matté Factor Ithaca, NY

Friendly service. I was greeted by a long-haired man named Andrew.  He had kind eyes that seemed to never look away.  After I placed my order he engaged me in conversation "where are you from," "what will you do today," "where did you graduate-what did you study," etc. etc. etc.  I sat down in my private wooden booth: its twisting logs and knotted lacquer table engulfed me.  Looking up: the ceiling was perfect molding but had an old colonial feel.  Large oak trees intertwined through the cafe (some fake, some real) and I felt as if I was in a tropical rain forrest.  Andrew served my hot lentil soup with virgin olive oil dripping on the steamy hot bread.  My chai was upgraded from a small to gigantic-in hopes I would return I'm assuming.  We engaged in another casual conversation and I was left alone to devour my tea.  I look forward to returning. 

Chai Latte: extra spicy, foamy, and smooth. Lacking the creaminess that some other cafe has but overall and very different cup of tea!

Maté Factor is just a short walk from Mighty Yoga studio.  So grab a chai before or after class or some of their well-known all natural fruit smoothies and juices.

Maté Factor

607) 256-2056

143 E State St 

Ithaca, NY 14850

matefactor.com

Confessions of a Yoga Instructor

If you're an instructor you can almost sense the energy when you walk into the studio (or wherever you are teaching).  You glance around you and perhaps you see smiling faces, upright postures, and sparkling eyes.  However, what does one do if its just the opposite?  The air seems tight and heavy.  Blank stares.  Little response.  I walked into a private class this morning and immediately could tell that something was amiss.  I decided to investigate further.  Noticing the some-what slumped posture and adverting eye contact.  Was is me? Were they upset, feeling resistant, or perhaps something else?  I decided to open our session with a few heart-opening positions.  It seems like when we are holding anger inside it is displayed physically.  For example, rounded or hunched shoulders and posture.  To the student, they may feel like they have a tightness in their chest or a racing heart.  Or perhaps they are completely unaware of their tenseness.  Perhaps they have been wearing this mask (of anger or sadness) inside their hearts for days, months, or years.  As someone who has struggled with depression myself I can always relate to this.  For me, depression comes in a form of sleep--I LOVE to sleep.  Now, there's nothing wrong with sleep or those special naps after lunch.  However, in the past, I found myself sleeping more than being a awake. Or hiding the amount of time I was spending sleeping or wasting away in front of the television.  

Here is the opening sequence I used to open the chest: surrendering anger or frustration. Release pain, suffering, and depression.  Receiving joy, encouragement, rejuvenation.

*Photos are from www.yogajournal.com

*If hips are tight try bending the knees more.

*Start in forward fold doing a few chair (Utkatasana) to mountain pose (tadasana) flow series. Then, move into this pose from straddle stretch-reaching the arms forward; lifting the hips up.

Sun Salutation series:

1. Mountain pose (tadasana)

2. Forward Fold

3. Warrior I (from ff reaching forward and up with the arms)

4. Opening to Warrior II with open mudra or open palms (mantra: "Opening, receiving, forgiving, accepting")

5.  Low lunge opening palms to the sky (mantra: "surrendering")

6. Pushing to plank (push-up pose). Coming on the tip-toes and rounding the back.

7. Lowering down for 1 vinyassa: ending in upward-facing dog or cobra. If there are no neck issues you may slightly turn your head. (mantra: "awakening, peace, simplicity")

8. pushing back to cat-keeping the toes curled under. (mantra: "letting go")

9. Downward facing dog

10. Inhale both feet back to forward fold--to mountain pose (tadasana)

Repeat this sequence 4-8 times.

At the end of our session I could see the water well up in the eyes and I knew it was time for a final relaxation.  I quietly collected my things and said a silent prayer.