Quinoa Bars

Here I go singing the praises of quinoa again!  See my other post for a delish quinoa salad (and why you should eat it.) 

My friend Lori shared this recipe with me and I have since made them for my kids and the last group of women who came on one of my yoga retreats.  They are fabulous and despite the fact that they look like a dessert bar, they are very healthy.  Love that they satisfy my treat cravings and are guilt-free.  The picture I took shows that I am not a master chef but cut up these looked very pretty.  They were still very soft and chewy even  after I froze a pan for a week.

You should be able to find all of these ingrediants at a grocery store with a decent organic section. The initial 'investment' for the ingredients seems like a lot but it makes around five  8 x 11 pans.

Quinoa Bars

1 cup quinoa flakes
1 cup organic brown rice crispies
1/3 cup organic whey protein powder - vanilla flavored
1/4 cup organic milled flax seeds
1/4 cup of chia seeds
1/2 tsp cinnamon.
1/4 tsp salt
1/4 cup brown rice syrup ** you can use less to reduce sugar, you need just enough to make them stick together
1/4 cup organic agave or honey
1/2 cup all natural peanut butter or nut butter (take a peek at the sugar content - I used the Once Again brand.
2 ++ tsp vanilla extract (I like vanilla)
1/3 cup dark chocolate chips.

In a large bowl mix quinoa through salt.

Place brown rice syrup, agave and nut butter  in small saucepan and heat over medium until warm and easily stirred. Add vanilla.

Pour the liquid over the dry mixture and mix well with a spoon and/or your hands. Make sure it is mixed well.

Spray a 8x11 glass pan with Pam or use parchment paper and spread the mixture out evenly. Melt chocolate chips in microwave - careful not to burn - 30 sec. at a time. Pour melted chocolate over the top and spread into a thin layer.

Freeze for 10 min. to set. Cut and store in the fridge.
Approx. nutrition: Cal. 204 Fat 8.2 Protein 8.2 Sugar 8g

Dang. My Shoulder Hurts.

Not a lot.  But enough to cause a few sleepless nights.  And not because it hurts so much I can't sleep.  Actually it's just an annoying ache.  The sleepless nights are a result of the annoying little voice in my head that says, "What if its more than an injury?"

Regarding the shoulder: I firmly believe that our bodies sends us messages. Interestingly, it is a new annoyance, and on the left side where I  had the trauma of a few breast cancer surgeries.  I have decided that instead of communicating back to this shoulder via fear, (which typically manifests as tightness and pain), I'm trying the acupuncture route.  Interestingly, a femur full of needles is highly relaxing and that hour on the acupuncturist's table is full of moments of breath and meditation on my part.  I have to wonder when I leave, is it the relaxation that dulls the pain, a powerful nerve signal from one quadrant of my body to another, or a combination of both?

Whatever the case may be it seems to be helping.  Again, I'm not entirely sure if its just acceptance or acupuncture but it does seem to be helping.

That said, I'm still scared sometimes. I can wrap my brain around the knowledge that fear doesn't serve me, but my heart doesn't always listen.  I'm not sure I can count on acupuncture or even my beloved yoga practice for completely eliminating that anxiety.

So what are my choices?  Two years post C- word (cancer for those of you who don't know me and may  have just stumbled onto my blog)  and I try to find moments in every day for reflection and gratitude.  It's a new practice and I have found it as meaningful and necessary in my life as my yoga practice and my family life.  Days without reflection leave me feeling irritable and unbalanced.  April and May were incredibly busy and there were too few of those gratitude moments.  June is here, we are days away from being summer island residents, and I'm am breathing a big sigh of thank God it's June breath.

My husband took the big kids to the cabin.  Envious that I could not join them, but today's gratitude moment was a text picture from him of tonight's sunset overlooking Lake Superior.  There are many of those in my near future and it almost makes me giddy with happiness just thinking about it. And in thinking about it, I notice my shoulder doesn't hurt. Hmmmmmm. 

Guilt Free Energy

Finding a decent snack for this family is not an easy task.  I have always been a label reader and would prefer to have as little junk food in the house as possible. Once upon a time if something was labeled "natural" I would pick it up without a second thought.  More recently, I am skeptical of many food companies marketing techniques and the food production methods. It is struggle to feed this growing family because of the high costs of food, now add the fact that 90% of what stocks the inner aisles of the typical grocery store doesn't even qualify as real food!  I began to feel as though the only way to serve a safe and healthy snack was to make it with all organic ingredients myself.  Great idea for this well-intentioned mama but not always practical with my schedule.

More recently, I have been on a quest to find an energy bar that does not contain soy.  I am a reformed Luna bar addict who probably averaged three to five a week before a morning work out to gain the morning energy boost I needed. It wasn't til after the bout with breast cancer that I started completely avoiding soy completely understanding that a very high majority of it is over processed. There is a real and dangerous link between breast cancer and soy. Luna specifically tauts the benefits of many of its organic ingredients claiming that it is 70% organic.  But the soy in their bar is not. (See also ingredient labels of Cliff bars).

The first time I tried to find an energy bar without soy at the grocery store I was overwhelmed.  There was nothing available that contained great high quality ingredients and was free of soy.  Nothing.

Just by chance one day I noticed another yoga teacher mentioned  Yoga Earth's Keen-Wah bar.  I am a huge quinoa fan! I ordered a box and was thrilled with my find. A great source of iron and protein! Organic and yummy.  Something quick and healthy that I could give to the kids without the guilt and the work.  I enjoyed them so much I bought a few more boxes to share with my yoga clients.  I received a very positive response from them as well.

Did a little research on the company too and really love their company values on using high quality ingredients which are ethically sourced as well as sustainable. I love that! 

They tell me there are some more flavors coming up the pike very soon.  I'm thrilled to find these treats and will be sharing them in gift bags for the up-coming island retreaters this summer.   

Yesterday I ran out.  My very active fifteen year old griped, "Mom, I really was looking forward to one of those this morning, you can't run out."  I will happily try not to.

 

Amy 1, Fear 0

Recently I wrote an article on my experiences as a breast cancer survivor for the Organization Living Beyond Breast Cancer. In it, I sang the praises of the healing components of yoga and the blessings I have reaped as both a teacher and a practitioner. 

I received many positive responses.  But one woman challenged me that women should not practice certain poses after a mastectomy. In particular she wrote of the risks of lymphedema that can occur in women who practice downward facing dog following a mastectomy.  Lympedema is chronic swelling of the arm in which lymph nodes were removed.  It can occur after the surgery or any time later. And I practice hundreds of downward facing dogs.

I really had to reflect on her concerns and her knowledge of the risks involved.  I am aware of the risk.  And yet, at the end of the day this yogi chooses to continue her practice. As a survivor I have to face the fear of  cancer returning.  I would prefer to live my life not fearing a small potential risk when the rewards I reap from my practice are so monumental.

My complete response to her concerns were recently posted on the Living Beyond Breast Cancer's Blog and you can click here to read it.
 
So the title of this blog post isn't 100% accurate.  Sometimes fear wins in my everyday life.  But this time, I decided I wasn't going to let fear rule my decision.  Yoga brings me joy and joy is a much nicer emotion.  In this instance that's the direction I'm headed.

New! Fall Yoga and Wellness Retreat

New! Fall Yoga and Wellness Retreat September 23rd-26th , 2012

This retreat is an opportunity for every woman to step away from the pressures of everyday life. Discover both a connection with nature and develop skills to stay in tune with a healthy life even after you leave the island.  In addition this retreat will be a celebration in the courage and strength of every woman. Some small details (stay tuned) are still under wrap but as those unfold it will just be vegan frosting on the cake. 

Rest and renew in this fall wellness retreat. Madeline Island is truly vibrant in the fall as the changing leaves glow against the background of the magnificent Lake Superior. This retreat will be a celebration of the spirit of woman as we honor The Courage is Contagious scholarship recipients as well as find ways of tapping into our own inner warrior. Besides developing a yoga practice we will focus on all things wellness including juicing, connecting to nature, hiking, biking, or kayaking (considering weather) , and journaling. By the end of the stay you can call yourself a connoisseur of courage. This retreat is all-inclusive and includes:


3 night stay at the Stunning Light keeper’s Lodge overlooking Lake Superior


Daily yoga


Delicious gourmet and organic meals.


Meditation and tips on how to develop your own meditation practice.


A guided hike through the magnificent State Park


A 30 minute massage


Expert discussions on the topics of health and wellness.


Return home feeling refreshed and renewed with a toolkit of information on how to continue experiencing your best life.




Luxe private room and bathroom overlooking Lake Superior: 1,585.00 per person

Shared room with 2 queen beds and shared bath 1,190.00 If you do not book with someone you know we will help you find a roommate.

More details on our website http://www.madelineislandyogaretreats.com or

email: amy@cleanspirityoga.com with questions.

I Heart Heart Openers

When I first started to teach and practice yoga the idea of heart openers meant a nice backbendy stretch.  I didn't understand the physiological benefits nor the emotional connection when incorporating breath into this practice my body now craves. Looking back I realize now that it was a directive from my ego, that desire to be gumbiesque and push through a pose. 

Over time, with the combination of a breast cancer battle and an immersion into yoga training, I began to feel how the heart openers left my entire heart expanded with so much more room to breathe. When the radiation doctors told me I would lose lung capacity with radiation, I would go home and lengthen my spine in heart openers hoping to re-capture some space lost.  When the plastic surgeon suggested I use my latissumus muscles to re-create breast tissue; I declined, wondering how that would impact my ability to crack open my heart with Urdhva Dhanurasana (wheel) pose.

Lately, through the practice of just focusing singularly on the breath as I move into backbend, I've noticed a bit more expansion.  Without admitting that this initially fed my ego (OK, I admit it), I had to mentally retreat and focus on the idea of not pushing....just breathing; knowing that this gentle method of opening was the right way to both practice and teach.

Ustrasana or Camel pose

Pictured are the full version of camel and a modified version which is where everyone should begin.  If you are a beginner to yoga or you have a tendency towards lower back problems, I strongly recommend the modified version of camel. The full backbend version is an advanced posture meant for the individual who has developed his/her practice. 

You can leave the tops of the feet flat, or tuck the toes under to move into half camel. Take the hands behind you, palms flat and fingers reaching towards your feet. Push off the hands to lift the hips (knees stay on the floor). Hold for 5-10 breaths. Come back to hero pose and repeat 2-3 times.

Modified Ustrasana

Advanced: take your hands to your ankles and push down to lift your chest. Pelvis comes forward slightly as each breath works to continue lifting your heart upward. Emphasize the breath.  Lengthen your side body.  As you exhale imagine your breath exits through your side body. You can allow your chin to drop slowly but be mindful of your neck and do not take it back if this bothers your neck.  Hold for 5-7 breaths. Move slowly to exit this pose beginning with the life of your head.  Take one hand at a time to your low back to support yourself as you come out of the pose.

Don't expect an emotional response or release the first few times you practice.  But do take moments to breathe following a backbend and quietly observe how you feel and what you notice.  Each practice, notice any differences.  It took years for me to fully recognize the value of these poses; making them all that more valuable to me now.

Goodnight 2011

It's always interesting to close down a year for me. There is always so much anticipation leading up to Christmas but its the days after that I appreciate the quiet and the extra time with my family. And then there is  time to reflect on the old year and anticipate the new.

Looking back on 2011 I am grateful for many things.  New friends on retreats, long standing friendships that I had a chance to develop, and of course good health.  At times I felt busier than ever before. Maybe because of that I am more nostalgic as my children have rapidly grown and it has finally occurred to me that these fleeting moments cannot be paused.  I miss having a baby in the house and have realized that perhaps I need to stop "babying" the seven year old who has ignored my requests to stop growing. And as the oldest begins planning a list of colleges to visit, I can't help but look at his 6 foot 2 inch man child face and wonder when he stopped playing with Thomas the Tank engine.

Looking ahead, I love January because it almost always inspires people to start fresh with a new fitness program or focus on health. As a yoga teacher, (and one who writes occasionally),  I am excited to share my passion for healthful living with others.  Inevitably my yoga classes are busier then usual with an renewed interest in developing a practice. I love that!

I wrote a piece for The Athleta Chi blog on Considering the Possibilities of the New Year.  I kind of like the idea of envisioning 2012 as one big possibility. Goodnight 2011; hello 2012.

Headstand on Madeline's Capser Trail.  Gain a new perspective by flipping upside down.

My Quinoa Kick

     For many reasons I have become a quinoa fan.  So much so, that our family has had some sort of quinoa (pronounced "keen-wah") dish in our fridge for the last three weeks. I've been met with some reluctance from my kids but I keep experimenting with it. Here's why:

1. Great source of protein. We don't eat much meat in our house and having kids in athletics requires that they are getting enough protein from other sources.  As a cancer survivor I really don't want my girls getting their protein from soy  (another blog post) so this really works for us.

2. One cup of quinoa equals 30% of daily magnesium (which is why it is great for people with migraines) and 15% of daily iron.

3. Contains no gluten or wheat.

4.  Fits with every season.  Asparagus, garlic, and parmesan in the spring. Mint, tomatoes, and lemon juice in the summer (or roasted corn, black beans, and cilantro - yummo).   And,  recently I roasted some garlic and sweet potatoes, toasted some pecans, and added it to my quinoa base with a large handful of dried cherries.  For lunch I sprinkled some gorgonzola on top, warmed it up and it was fantastic. I've followed a few recipes but I've discovered that quinoa is really easiest because I can take any flavor combination and turn it into a great side dish or even a meal.  My next idea is wilted kale and mushrooms. Can you hear my kids groaning yet?

Not exactly rocket science but here's my base:  It seems to work for any kind of quinoa and I've experimented with both red and white. White is pretty easy to find; Trader Joes carries the red variety.

Quinoa Base.

Rinse the quinoa seed well.  It will have a bitter flavor if you leave this out.

The rule of thumb is 2 cups of water to 1 cup of quinoa.  I use vegetable broth instead of water if I'm serving it with roasted veggies and this gives it great flavor. Worth mentioning, the vegetable broth version tastes a bit weird with mint and fruits.

Cook it about 15 minutes til it becomes translucent and spirals out.  Make sure you stir or it will burn the bottom (been there). Fluff with a fork.

I always add the juice of a half a lemon, 2-3 tablespoons of olive or grapeseed oil, and sea salt to taste.

Not really a recipe but hopefully some ideas to inspire your experiments.  I will admit I bought a package and looked at it for quite a few months before I broke it open.  But the more I make it, the more I like it.....and I really like the health benefits of it.

I think I'll start sneaking it in soups next.

Quinoa with roasted sweet potatoes and garlic, dried cherries, and toasted pecans.

I Heart Martha Stewart

If you can't find me it is because I haven't been released from cloud nine yet.  I'm up there, floating around feeling a happy buzz only second to that great yoga bliss you experience after an invigorating yoga class. Pinch me please.

I got word today that my treasured project in action,  Madeline Island Yoga Retreats was featured in the November issue of Martha Stewart's Whole Living as one of their inspiring getaways.  My favorite part?  Highlighting this retreat opportunity in beautiful Wisconsin amongst more oft considered exotic travel locale. 

You can pick up an issue at Target (and other retail stores which carry fine magazine).  If you frequent the Eau Claire Target you will find it front in center of the magazine aisle, right where I carefully rearranged it.  When I got the raised eyebrow from the guy in red I just told him I was pretty sure that was where Martha would have wanted it.

Wondering what a retreat would look/feel like?  It's a good thing.  Just ask Martha.

Sent to me by my techy web guy......I thought this was sweet.

A Latte-Less Life

Hello. My name is Amy and I am a Starbucks addict. I wasn't fully functioning without that nice warm foamy drink in my grasp each early morning.  I still have a tendency to romance the drink, the smells, the happy warm snuggly thoughts that would ensue....geez.

But it finally happened.  After countless attempts (typically after New Years), I have tried to eliminate caffeine from my diet. I was never successful and it was usually the headaches that would do me in.  And then I would say to myself, "I do a lot of stuff right; everyone needs one little vice right?  Justification at it's worst.

It was the simplest trick that worked for me.  Someone told me to drink an 8oz glass of water right when I woke up.  It sounded like a good idea for the hydration benefits so I added that to my routine, such a creature of habit am I.  By the time I had finished my 8 oz, I wasn't scrambling for the coffee to quench my thirst and wake up my senses; the water was doing the trick.

So, I cut back to one, and then a half of one, .....and three weeks ago I gave it up all together.  I was almost panicky over teaching one of my 5:30 am Yoga for Runners classes without the ummpf that I would get  from my early am Joe but I surprisingly made it through.  And amazingly, felt good.  Yes, I did experience a few tired days.  I just continued to drink as much water as I could. And, it was really only a few days.

The thing I have noticed the most,  dare I say this,  but there seems to be an increased clarity in my focus throughout the day.  In addition, I am not absolutely drained by 6 pm at night (which also happens to be the time of the day when my kiddos seems to require the most energy).  Better sleep?  I kind of think so too.  And lastly, maybe its coincidence, but I kind of think my flexibility increased. I really do!   Just a bit, but some poses even feel different.  That one came to a total surprise to me but when I did a little research, there is quite a bit of health info on coffee impacting our flexibility.

So there it is.  I am really quite pleased with my new latte less life.  Starbucks sees a lot less of my green and I am for the first time in my life getting the recommended amount of water in my diet.  Kind of super cool.

I would love to know your thoughts out there friends.  And this doesn't mean I can't join you for a "coffee date" once in a while.  I'll just be there with my new friend, Mrs H20. Oh dear, I wonder if eliminating sugar is a possibility......

Butternut Squash, Kale, and Orzo Soup

Healthy Soup for Fall Days

     When the seasons change and the air gets crisp I'm always inspired to re-focus on the family food.  I  miss the summer food terribly (especially fresh caught whitefish on Madeline Island) but love the colors of fall and how they transpire in our food and table.  A friend made me this fantastic fall minestrone soup and I loved it.  I am especially delighted that is another way to get kale into our meals.  Don't be afraid of it.....it gives a nice texture to this bountiful soup. (which, by the way, warmed up nicely for a few lunches too).

Hope you enjoy!

1 tsp. oil

1 cup chopped onion

2 minced garlic cloves

6 cups veg. broth

2.5 cups cubed baking potato

2.5 cups cubed butternut squash

1 cup of 1 inch cut green beans

1/2 cup diced carrot

1 tsp. dried oregano

1/2 tsp. black pepper

4 cups chopped kale

1/2 cup uncooked orzo

1 can 16 cannellini beans drained

1/2 cup parmesan cheese

Heat oil & sauté onion & garlic for couple minutes to tender.  Add broth & next 7 ingredients & bring to a boil.  Reduce heat & simmer 3 minutes.  Add kale, orzo, and beans & cook 5 minutes until orzo is done & veggies tender.  Sprinkle w/ cheese.

I served this with Quesadillas.  I used Giada’s sun dried tomato pesto (available at Target) and spread it on the tortillas with Monterey Jack cheese and brushed with olive oil.  Toast in a skillet to bottom is lightly browned and cheese is melted.  Flip over for a minute, cut into quarters and serve.

Just in Time: Sunscreen Safety



Best sunscreen for kids: all top-rated products
 contain either zinc or titanium minerals to help cut UVA
exposures for sunscreen users.


For years I faithfully slathered myself and my kids with sunscreen all summer.  Spending our summer days on Lake Superior, I was hyper mindful of how fast one of my fair skinned babes could get burned.  But as many of you know, I am a recent cancer survivor and my attention has been redirected to all of the chemicals our family comes in contact with on a daily basis.  Some of it I can't control.  But at the very least I can be a conscious consumer and limit the toxicity that crosses our paths.

So, as I’ve been planning our summer months ahead I’ve been scanning sunscreen labels for the past several weeks trying to make sense out of the countless choices.  Admittedly, I didn’t know what I was looking for until today when a very nice link appeared on my email list.  The Environmental Working Group has put together a great list of sunscreens to keep you and your family a little safer.

So I’m sharing….. And just for the purpose of reiteration I’m highlighting two ingredients to put on your own personal blacklist when you are filling your cart with sun safety.

Vitamin A:  Who knew?  Apparently studies suggest that this ingredient may speed the development of skin tumors and lesions. The FDA study of vitamin A’s photocarcinogenic properties raises the possibility that it results in cancerous tumors when used on skin exposed to sunlight. So put it in sunscreen? Um, no thank you.

Oxybenzone – This is the most common active ingredient in sunscreen and was in every bottle in my medicine cabinet.   Experts raise concerns about its use in sunscreens for children because of its ability to penetrate the skin (hello bloodstream) and its connection with allergic reactions and potential hormone disruption.  The hormone disruption point really gets me as my personal tumor was related to some crazed estrogen and progesterone hormones (many breast cancers are) and I can’t help but wonder if these chemicals are related to the rise in cancer incidence.

The good news is that there is quite a list of safe(r) products on the market.  One that especially caught my eye was The Livestrong brand that can be found on Amazon.com.  Leave it to Livestrong to be on the forefront of anti-cancer products. 

The Benefits of Rest

Fiona has an inherent comprehension of the value of rest.

I came down with a cold this week.  A bad one that lingered in my head for several days and made me head achy, emotional,  and irritable.  You would think that after kicking cancer's ass I could handle the common cold. But my mood was as crappy as the dreary weather outside.  I was crabby with my lack of energy, I was crabby that I never feel like I can give my best to my yoga clients when I can't even breathe through my own practice, and I was darn crabby with my family who still expect all of the same things out of me when I am sick. And, have the nerve to ask me why I am so crabby.  I'll be the first to admit I haven't handled this one with much grace.

Bottom line is that getting sick really puts the brakes on my carefully planned life. Yet, the irony is that I'm quite sure I got sick pushing myself to be prepared for our annual Easter party.  There were several nights of late night egg stuffing and party prep stress resulting in a body that did not get much rest.

I search out a healthy life in all areas except one.  In my world rest doesn’t usually get the credit it deserves.  It is underrated.  I know of the relationship between sleep and the immune response; please just tell that to my control freak personality.

The body doesn’t do its healing in action mode. It requires a break to drop into healing mode and create those t-lymphocytes that aid the immune system. According to Diwakar Balachandran, MD, director of the Sleep Center at the University of Texas“A lot of studies show our T-cells go down if we are sleep deprived,” Balachandran says. “And inflammatory cytokines go up. ... This could potentially lead to the greater risk of developing a cold or flu.”

So why do I  resist this rest? Why the push to get more and more done? I blame it on two things, my personality and my generation.  I mentioned before that I was somewhat of a control freak.  I used to consider that a positive character trait.  Now, I'm not so sure.  In addition we  live in a society that socially rewards the overachiever.  We give credit to those who accomplish at superhuman speed.  And what falls by the wayside..............rest.

So as I sit here, Kleenex box in hand, I crave the balance in my life that only exists in a healthy and energetic body.  Balance to be the best woman and mother I can be, which requires one thing more than anything else at this point, the acceptance that it is going to take an extra week to get back on track.  This mama needs rest.