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

6-Months, makes for sweet nostalgia of yesteryear

Bradley will officially be 6 months this week. One of the hardest decisions was when to start solid food. The doc said he was ready at 5 months. However, after just a few days I felt like his digestive track wasn't ready as he was getting sick after each meal. So, now that the 6-month is approaching we are carefully trying again (with success this time). We knew it was time when we couldn't keep his hands from reaching for our plates, he was sitting up unsupported, and when he started feeding himself imaginary food from his bowl and spoon. During meal time we have him sit with us with his play dinnerware set as we eat delicious food and he eats, well, air. He politely 'chews' with his mouth closed and stares with amazement at all of mommy and daddy's food.

We have been trying to incorporate a lot of Montessori methods into our daily life, and self-feeding is one of them. It was tricky finding cups and plates that were of the perfect size and weight. Most children's spoons are too heavy or too long for them to maneuver. Also, most cups (such as a teacup as we have) are too heavy or far too large requiring the child to use both hands which defeats the purpose. Maria Montessori would have suggested using all glass. However, being a modern mom I just found some 'weighted' BPA-free plastic ones. He is especially good at using the teacup, probably because he sees mommy chug down a cup of coffee every morning.

Another way we have implemented the Montessori technique is by putting emphasis on wooden toys. We found a great toy shop, Brilliant Toy's which have educational toys and a large selection of Montessori-type toys. He got him a wooden baby rattle which he is happy to chew on and hold. Soon the small pieces, similar to a abacus (on the rattle) will be even more intriguing to him. I like how a lot of the toys like this grow with him.

We started doing some early learning programs as well. Another fellow mommy has started her own company that places such emphasis, Foundations Early Learning. We rotate daily with flashcards (some store bought that are straight to the point and some self-made with real photos of Mommy, Daddy, and other family members), Brillkids Little Readers Program, and Baby Signing Time DVDs. He usually is only interested in about 10-15 minutes. As this age, he mostly enjoys direct one-on-one contact such as singing, signing or talking. "If you're happy and you know it" still wins every time with a smile or full-on belly laugh.

The Psychology major has really come out in me as I research early-learning techniques and the modern Montessori methods. I say modern because too rigid is just impracticable. Maria Montessori, for example, didn't believe in infant seats or swings. However, Bradley can only take about 10-15 minutes of tummy time before he is frustrated (he is currently in the scooting stage). So, small durations in the swing or doorway jumper is perfect while mommy is preparing dinner. Another life-saver has been the Ergo Baby Carrier so that I can get some housework done (or fitting in those ever-so-small wine shops).

Last night was a time of reflection as we went through old photos of birth pictures to present. He's getting bigger and taller every day! He's now up to 20 lbs. WOW. We often think, what was life like before Bradley? Seems like so long ago, even if was just a mere 6 months ago that I was sitting on the beach, huge belly, being asked by strangers if I was having twins. :P

It's been 3 months already??

Its true what they say: we live in nanoseconds. Poof high school is over. Poof got married. Blinked again and we had our first son. Now time seems to whirl by even faster.

Bradley was 14 lbs 10 oz. at his last appointment for 8 weeks. He likes to eat just like his mommy:) He sleeps through the night-going to bed around 7 pm and sleeping 5-7 hours, waking, then back to sleep until 7 am. Thank you Babywise!!

Developmentally Bradley is doing great. I reaches for toys, grabs them, smiles, kicks his feet on command, lifting his head, and is just engulfed in the workings of the world around him. He is truly a delightful baby and we are so lucky to have such an easy-going tempered child. Let's hope he stays that way!

Grandpa Brad, Grandma Pat, Grandma/Grandpa Lopez came out to visit us last month. We had a lot of good times going to the beach and (for them) spending time with their grandson and great-grand son. I will be traveling to Arizona this month (October) so the rest of the family and friends can meet Bradley too.

Brad and I have been busy too. We started sailing lessons last month (as soon as I got the 6 week OK from the doctor). Let me tell you, sailing is hard work! Right now we are sailing on small boats called "Sunfish" or "Aquafinn". Once we have completed enough sailing hours we will take thee advanced course to learn how to sail the bigger boats (19 ft+).

I spend a lot of my time with Bradley, going to mommy play groups, cooking, sailing, and working out. Just started running this week and all I can say is WOW. I have never felt so out of breath! Each time it gets easier but I long for the day where I feel like 'me' again. My goal is to do a headstand by next year!

I've decided not to work but I may teach a few private yoga classes here and there.

1-Month Check In

I can't believe its been a month! It seems like a whirlwind of lack of sleep, hundreds of diapers changes, midnight feedings (and 2 am, 4am, 5am...) and the transition of becoming completely selfless to another little person. I thought to myself today, "when was the last time I showered?" "Have I brushed my teeth?" Choosing the breast-feed is one of the most rewarding experiences. There is something very gratifying knowing you are providing life to your child. And, as a direct result they are satisfied, nourished, and growing. At first it was a challenge since it seemed like he was feeding almost every hour! I guess I never realized how little sleep one could really get when nightly feedings called. Baby may cry out at 2 a.m. for a feeding. It takes about 20-30 minutes to feed and then sleepily back to bed. Before I could drift off to a deep sleep baby was hungry again! There was many times I thought I just can't do this. Usually those times would come around 4am-my personal melting point. I would tenderly nudge my husband to change the baby or bring the baby to me. It seemed like just the extra effort of getting out of the bed and walking less than 2 feet was exhausting. My husband has been a life-saver.

Now, a month into being a mother it feels like an eternity ago that I was in the hospital wondering what my little one would look like. I feel great and even got the OK to start light walking and stretching. Since its hot outside I try and walk the mall or early morning since my new wake up time is 7am. Its funny how becoming a parent makes you a morning person. Every morning I feel hung over and almost at my breaking point (esp. if its been one of those night of constant feedings). But then I see Bradley's little face when his eyes are wide open and all of those thoughts just melt away. Its like God gives mommy's super powers. Some times I wonder how one could even function after so many days of little to no sleep.

I'm still striving to eat healthy, organic, and local. And breast-feeding especially requires drinking even more water and an extra 500 calories. I'm so happy I can eat tomatoes again! I even had my first glass of wine. I simply pumped milk ahead of time and timed my glass of California merlot around our feeding schedule. Things I'm looking forward to is my first run and my first (and Bradley's) swim.

Once I get some free time (haha) I will finish writing my birth story. Until then...

Welcome Bradley Kenneth Harris III

Born July 18th 2010 at 6:24 p.m. weighing 9 lbs 10 oz.

39 weeks and counting!

So, any day now we will meet baby Bradley :) I am enjoying these last couple of weeks catching up on sleep, seeing movies, cooking, baking, and spending lots of time at the pool and beach!

I can't wait to be able to lay on my stomach again or go for a run. Guess I have a little time before all that...

29 weeks: Ginger vs. Tums

How I am feeling:
29 weeks are here and I have officially graduated to the 3rd trimester! It seems like the first day of my 29th week the indigestion came. It's not all the time but just when I am lying down at the end of the day. I have come to learn this is a slight case of acid reflux--something I have never experienced! As soon as my body is in a parallel position it invites all of the acid juices in my stomach to travel up to my throat. I become nauseous and immediately spring out of bed which stops the sensation. So, night time becomes a dancing in and out of bed game. Up I go to use the restroom, down I go to sleep. Tossing back and forth from side to side so that one side of my body is numb from lack of circulation. And up again from the acid reflux. I've tried everything. And finally I found relief. I tried ginger candy which caught my mouth on fire and the bitter taste was something unbearable. I tried positioning 2 pillows under my head, 1 under my back, and straddling a Boppy pregnancy pillow. This had temporary relief--and it makes sense: if the head and throat are elevated there would be less likelihood that the acid could travel to the throat. However, I was still being awakened out of my sleep to the unpleasant sensation. But at least I don't actually vomit, one of my least favorite things haha. Next, I tried cutting out acid-based foods: tomatoes, citrus, chocolate, and coffee. Its tough because those are all things I love. I don't drink much coffee but tomatoes were especially a daily consumption. The avoidance of these foods seems to help a bit but not completely. So what I find that works now is tums before every meal, acid-food avoidance, and Yogi organic Ginger Tea before bed. I also am sure not to snack 2-3 hours before bedtime. I still seem to have mild discomfort but at least I get a few more hours of shut-eye than I did before.

Baby Bradley is very active! By 8am he is demanding breakfast, he seems to like yoga as he moves about during class, noon its time to eat again, and then dinner by 5pm..sounds like a schedule to me! :)

What I am up to:
I just starting taking a new yoga class that is offered on base. Overall its a great class: challenging let a good stretch. However, I was disturbed about some of the instructors recomended positions. For example, crunches on a balance ball. This motion just didn't feel right and I was always taught that any type of ab crunch while pregnant was NOT permitted. Also, several times during class we were on our backs which I opted not to do as well. Just a friendly reminder that weather you're pregnant or not (but esp if you are) pay attention to your own body and do what feels right for you and your baby. Challenging yourself is great but nothing should hurt! I plan on asking the instructor for a little clarification as to how these positions are beneficial.

Other than exercising I am getting plenty of activity in by walking the beach! Really started to notice a difference in my calves after just the first day! I also still enjoy cooking, baking, and of course eating! I'm especially enjoying all of the fresh seafood here in North Carolina. Just a word of caution though: it is recommended that a pregnant woman consumes about 4-5 oz. of fish per week because of the possible mercury content. I esepcially enjoy shrimp and salmon. Another food favorite for the past couple of months, and I guess you would say its turned into a craving: peas. Sometimes I crave them at the end of the night like a dessert. Peas are high in fiber so perhaps this is a way my body is telling me what I need.

Week 20-21

So, our baby now has a name! And his name is: Bradley Kenneth Harris III! I went to my ultrasound during week 20 and saw our little Bradley for the first time (except I didn't know it was a boy just yet). He was very active, and in fact would barely sit still for us to take some pictures! Even though I was so convinced I was having a girl, once I saw him I had the funny feeling he was a boy. I told the doctor to write down the sex of the baby on a sheet of paper so that Brad and I could open it together that coming weekend. I still felt a mixture of surprise, a little disappointment, and excitement as the idea of having a boy started to sink in.

I am happy that our baby is healthy and is becoming more and more active every day. He really likes chocolate and dislikes onions (go figure..but I still eat it anyway just in smaller quantities). Overall, I am striving to get at least 5 fruits and 5 vegetables every day. Its hard! I really enjoy spinach, yellow squash, and zucchini lately. Along with eating healthy I have also got a bit of a sweet tooth. This is odd for me since I have never really been into sweets or that after dinner piece of cake. But I have good reason, I swear! :) I am taking a Wilton cake decorating class and each week we are required to bake a cake! I use this opportunity to practice the cake I will have at my baby shower next month (March 27th for those of you that live in Phoenix). My friend Kristin and I went major baby shopping last weekend, well kind of. We registered for items on my baby shower registry at Babies R Us. Things have really changed since the last time I did any babysitting! It seems like there is a gadget for everything! In my shopping I considered all the different options out there. Breast-feed? Organic? Brand-name? Generic? I decided anything that is good for me must be good for Bradley. First of all, diapers. I decided disposable diapers would be easiest for me. I won't have time to be doing loads and loads of more laundry so cloth diapers were out of the picture for now. However, I have always been sensitive to the smell of diapers. I don't even like going down that dreaded isle. It seems like most of the brand of diapers out there don't provide a list of ingredients either (yes, diapers have ingredients). Except, for Huggies. they are a little less popular than pampers but i figured I will give them a try. There are also some good organic ones made by Seventh Generation or Natures Earth. All will be trial and error to come. Next, the decision to breast-feed never seemed like a question to me. I mean free food for baby and healthy for brain development etc? I'm in!

The last few weeks I have seen the scale go to some strange numbers and I'm beginning to loose sight of my knees and feet! Overall, I still don't have any complaints for this pregnancy. At times, its difficult to sleep but I seem to manage. I am still getting daily exercise by walking the dogs, hiking, or just walking in general seems to be work now that I think about it ;) I'm doing more home-based yoga these days since the studio I go to teaches yoga at night and I prefer during the day. Also, monthly pre-natal massage seems to be helping a lot with circulation (don't want any veins here!)

If you're in the Phoenix area and can't make it to the shower let's make sure we at least meet up--a cup of coffee, yoga class, whatever!

The photos below are me at 21 weeks. Why take my photos of a bare belly and post them all over the internet? I'm proud of my body! And you should be too! No matter what shape or size we are all beautiful. And yes, I'm sure you will see me after all of this too. We can take the beautiful journey together of how the body changes for pregnancy and returns to fit shape afterwards. Namaste!

Week 14

This week Brad and I went for my first ultrasound.  I'm always nervous to go to the doctors because of my fear of needles but today I was especially anxious.  I couldn't help but wonder if I really had a living human being growing inside me.  I have never really 'felt' pregnant.  I guess I lot of new moms feel this way too.  As soon as the doctor brought the ultrasound wand to my tummy there it was!  A tiny baby floating around.  It was swimming and twirling and waving its tiny hands at us.  This made me laugh (almost uncontrollably).  I don't know who was happier to see each other.

A lot of women report that they just feel like they know the sex of their baby.  From the beginning I have 'felt' it was a girl.  I feel a special bonding when I see other little girls.  But either way, boy or girl, I will be delighted.  I guess we will all now in about 5 weeks.

I'm still keeping with my daily excerise routines and even added hiking.  Its so beautiful to hike in Arizona during the winter-perfect temperatures minimal sun.  Hiking is challenging but a bearable challenge.  The only place I feel it is I get out of breath much easier.  Another noticeable change this week is the sharp pains in my back are a little more frequent.  Don't worry though, this is pretty common.  It usually happens when I am about to stand up or switching positions while sleeping.  Food wise I have slowed dramatically.  I don't feel hungry all the time and my portions are smaller meals throughout the day.

photo of Baby Harris, and me hiking with my friend's 4 month old baby, Brinley (getting some practice in)

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.