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.

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My husband is not a vegetable eater.  He lives a busy lifestyle so its not uncommon for him to run through fast food places or snack on peanut butter and jelly sandwiches.  Now that we are both approaching 30......(gasp) we have been taking a little better care of ourselves.  We both take Shaklee's multi-vitamin.  My husband takes the Men's Health multi-vitamin.

He also takes a vitamin b-complex to compensate for his on-the-go lifestyle.  I take women's Vitalea and the vitamin b-complex.

To place an order or to browse more Shaklee products visit my website here.

Eating my way through New York City 2009

Good friends, great times enjoying sushi!

Ok, so I've held on to these photos long enough..its time to share with the world.  Well, maybe not the world, but defiantly YOU if you're reading this.  My best friend and I welcomed a friend to the United States last april in NYC.  We seemed to have an asian fetish while we were there: going to China Town and eating sushi daily from local markets.  Here are my top picks:

First stop was IchiUmi Japanese and seafood buffet located on 6 E. 32nd St.  Upon walking in we soon discovered ourselves in a Japanese seafood heaven.  There was a (seemed like) 50 ft buffet of sushi, sashimi, and other seafood delicacies including whole soft shell crab and shrimp.  My favorite was the fresh clams and stuffed seafood mushrooms.  Also, the sushi was so fresh and presentation was a work of art.  We stayed there long enough to have 3 servings PLUS a meander at the dessert buffet.  The desserts were so small and each one made with delicate and delicious care.  Only come here if you love authentic japanese food/seafood and if you're hungry!

We tried another place close to Grand Central Station and 42 st. (the name escapes me for the time being).  This restaurant is high-class and fine Chinese cuisine. I sampled the traditional cantonese spicy soft crab shell.  The spices were savory and crab was succulent.  However, spicy can not be emphasized enough!  I would have enjoyed it more if they weren't out of lobster, but the crab had excellent flavor.  I hear that the roasted rabbit is their specialty dish but I will have to try it next time.

Next, I had the pleasure of trying my first udon noodle soup at a chic place called Gomen Kudasai in New Paltz, NY (about 1 hour outside of NYC). We had this restaurant all to ourselves--too bad more people do not know of this place!  Their beautiful boutique welcomes you as you enter: my best friend bought some Japanese traditional trimming shears and I bought some chopsticks (with holder).  The udon noodles were extra thick and tasted doughy.  The broth was delectable and I was disappointed when I neared the bottom of my tall bowl.  The restaurant also specializes in traditional Japanese pickling featuring pickles, cabbage, and beets.

Next, a night out with great friends at Oskini Japanese restaurant near Bard College.  This place had great presentation and atmosphere.  Great sushi and many different options that are reasonable in price.