God and Guns

I wanted to use this as my status on Facebook just now, but I second-guessed it:

"I'm already seeing the "pray for Paris" all over FB. Please understand that so, so many of these terror attacks are inspired by extreme religious beliefs. When secular folks like me see the words guns and God in the same sentences we are scared. We are scared for legitimate and undeniable reasons. I hope that more religious folks will see the danger in religious extremism and condemn people in the US and around the world for using their religious beliefs as reasons for hate."

See, I'm still a little brainwashed by my Christian upbringing. I don't want to offend or upset Christians because so many of them seem to think there is some sort of war on Christianity in the US. It's too bad because the truth about religion (not just Christianity) is hard and hurtful and painful and needs to be shouted from the rooftops as far as I'm concerned. Bad people using religion to murder, enslave, and terrorize is nothing new or modern. We just have better weaponry now to aid those folks dead set on inflicting terror around the world. Please excuse the pun.

I shouldn't be so hard on Christians because right now it seems that Islamic extremism is quite possibly our greatest threat to global safety. I only wish that the people in this country screaming for more religion and blaming society's perceived downfall on the lack of Jesus in school could take off the goggles for a moment and truly see what it looks like to live somewhere ruled by religious dogma. It generally isn't working out well.

Why? I don't think there is anything wrong with believing in a god. However, no religion is free from judgement. Most major religious dogmas teach their followers that they are somehow better and superior. Believers are encouraged to judge and punish the behavior of non-believers. In the wrong hands (or in the hand of someone who has a gun in the other hand) this belief becomes a pathological excuse for the destruction and massacre of others.

War, murder, persecution, and destruction happen for a myriad of reasons beyond religion. Let me make it clear that I don't believe all religious people are bad apples. They aren't; I know and love very many religious people. However, there needs to be constant awareness and vigilance about the power of religion and what it can do when it seeps into our government and law.

We must be careful about heading into conflicts and wars that only stoke the causes of religious extremism. However, we cannot be silent and allow any religion or religious group to force their beliefs onto others.

As I always say and will continue to say: Love is my religion. Kindness is my dogma. Gratitude is my alter. Peace is my prayer.

To those in Paris and around the world suffering because of violence: no prayer is enough to make it better. I don't have a solution to the problem of terrorism or violence, but I will continue to rally behind the causes of justice through tolerance (NOT acceptance). I will continue to firmly believe the motto of "Do no harm, but take no shit."

Where that leads us, who knows? Please, y'all, love your neighbors.

A Little More on Inspiration

I sometimes get requests for the list of songs on my yoga playlists.  The music I use in my yoga practice is a big deal to me, and I invest an abundance of time and thought into my playlists.  Even if my students aren't listening to the words of the songs, I hope they realize that my goal in planning a playlist is to inspire their practice.  I pick songs with a satisfying tempo to inspire our bodies, and songs with meaningful words to inspire our minds and spirits.  Some songs are, of course, just for fun.  I mean, The Pina Colada Song doesn't really inspire anything besides cringes, right?

What makes music inspiring for our minds and spirits? Music can trigger a memory from youth or from a special day.  My yogis will often hear me say things like, "This takes me back to 7th grade at the roller skating rink," or "Any other children of the 90's remember this one?"  There are times when I have students who weren't even born when I reference a song from the 90s, and I'm certain they think I'm insane.  

Sometimes you find pieces of people you know in a song.  We all have moments where we hear a song and are immediately reminded of a friend or loved one.  Some memories are joyful and some are somber, but no matter what emotions spring forth we are grateful for what these people mean to us.  I have cried more than once in yoga class because of a certain song and how it relates to the struggles I'm having or the joys I'm experiencing.  

Plus, I love to sing along to music while I practice yoga.  Sorry, yogis.  

Starting with this post I will from time to time share some of my favorite yoga playlist songs.  Obviously, you can listen to music outside the yoga studio, so I hope these songs can help carry you and inspire you when you need a little joy.  

The first playlist I'm sharing is one centered around friendship and love.  Forming bonds with others can bring both joy and sorrow.  Grief is the price we pay for loving, but how terrible would it be if we never had anything worth losing or grieving?  

Trouble by Ray LaMontagne 

Song for a Friend by Andreya Triana (gosh, I've shed more tears over this song than I'd like to admit)

Never Quit Loving You by Jill Barber

Umbrella by Rihanna 

Rather Be by Clean Bandit 

What You Don't Do by Lianne La Havas

You Make Me Feel Good by Satin Jackets

Lean on Me by Bill Withers 

Lucky by Jason Mraz and Colbie Caillat

Your Song by Ellie Goulding 

You are the Best Thing by Ray LaMontagne (yeah, I kind of love his voice)

If I Ain't Got You by Alicia Keys

All of Me by Postmodern Jukebox

Just Breathe by Pearl Jam (seriously, if you can listen to the lyrics, "I'm a lucky man to count on both            hands the ones I love," and not be filled with boundless joy then you may not be a human                    being.)

Thank You by Dido

There are probably a hundred more songs I could add to this list, but this is a good start.  Have a song that inspires you?  Please share it with me!!  

 

You're the Inspiration

A friend mentioned a few months ago that, ahem, why am I not blogging?? My response was simple: I lost my inspiration.  And not just for writing.

Inspiration ebbs and flows in all of us.  Sometimes we are excited by new challenges in life, and sometimes we are overwhelmed by "adulting."  I'm constantly telling my yogis to find joy in every day, even in the mundane.  I've mastered finding folding laundry and washing dishes pleasant, but finding joy has been a bit more difficult.  I love baking and cooking, but I hate cleaning up afterwards.  Why cook or bake only to leave myself with piles of dirty dishes and a messy floor?  Ugh.

I've started teaching more yoga classes; I'm up to more than 10 per week on average.  I'm teaching little kids, which is new.  I'm teaching in different spaces, like onstage at a high school auditorium.  I've met new, interesting people with gripping life stories and hilarious personalities.  Yet, I've lost my own yoga practice.  I spend 10+ hours a week teaching yoga, and all teachers (no matter what you teach) know how much planning goes on behind he scenes for just one hour of class.  Plus, I have to travel to each class.  It's exhausting.

One of the reasons why I took on some extra classes was because my fellow yoga teacher RH delivered her daughter prematurely at 25 weeks this summer.  I took over two of her classes while at the same time losing one of the main "substitute" teachers I have in case I need a day off.  RH's baby girl thrived despite arriving early, and RH came back to work.  Here she is with me on her first day back in September.

A few weeks after RH came back to work, she got the news that her baby was ready to come home from the hospital!!  So, back I went teaching her classes for her while she was off being supermom.  I along with her students missed her but knew she was where she needed to be: home with her toddler and newborn.

About the same time RH was bringing her new baby home from the hospital I was also bringing my new baby home...only my new baby has four legs and fur.  His name is Archie.

Just a few weeks after bringing her baby home, RH was diagnosed with Stage 2 breast cancer.

Yes, I said the same thing out loud that you just said in your head when you read that: What the fuck? This vibrant, easy going, beautiful new mom is about to have her life turned upside down.  Again.  Unlike pretty much everyone else who was filled with tears and expressions of sympathy, RH has henceforth decided to carry on each day with this attitude:

So, what is one to do when it feels like life is just a cycle of work, pay bills, die?  What is one to do when the fountain of inspiration has dried up because adulting is just too taxing and mundane?

Let's start here: October is breast cancer awareness month. I'll be damned if I'm not fully aware of breast cancer after having two very young, vibrant female friends diagnosed in 2015.  Of course being the person that I am I immediately start fighting imaginary battles of my own: got a cough this morning? Cancer.  My stomach hurts? Cancer.  Joints achy? Cancer.

But what would my friends fighting real battles say? Cancer? Cancer ain't got nothin' on them.  Cancer can attack their bodies; chemo can leave them tired and hurting and hairless.  I type these next words with all seriousness and admiration: when I look at these women I don't see the cancer hiding inside them.  I see their spirits cheering everyone on and saying, "Don't be sad for me! Be joyful with me!"

Excitement does not always come in the form of vacations or a new car or a new project at work.  Sometimes excitement comes as cancer. That saying, "same shit, different day" isn't necessarily a bad thing, right? That mundane life you have, those dishes you have to wash, that morning commute to work, those endless days of running kids around to practice...that should be where you find your inspiration.  Why expect inspiration to come knocking at your door?  You may not like what knocks.
PS: Fuck cancer.

Irony

Life, it is so funny.  Sometimes we laugh, and sometimes we don't get the joke.  I'm assuming I'm misusing the context of the word, but life is ironic.

Like how I make a commitment to help others be happy and healthy but end up breaking my ankle.   I've spent the last four weeks hobbling around and gimping my way through teaching yoga.  It's been a great test of learning to appreciate my body. 

Practicing child's pose with a gross black and blue ankle.  

Then let's add in some acid reflux that lead me to believe I had a tumor (hey, I already admitted my problem with being a hypochondriac).  Turns out I just have h pylori, a bacterial infection in my stomach that that cause reflux, ulcers, and if left untreated can cause cancer.  So, I'm on some super strong antibiotics with some unfriendly side effects.  I have a lovely vomit taste in my mouth all the time.  I'm sure the diarrhea can't be far behind.  I spent a lot of time trying to restore my gut flora to a decent balance, and now all that hard work is about to be flushed down the toilet.  Literally.  

Enter in probiotics and kombucha my new best friends.  I'm even going to try making my own kombucha drinks thanks to a friend who is acquiring a SCOBY for me.  Hopefully I don't kill it.  

I'm sure you can see the irony in championing a health challenge and then becoming a gimpy sicko, right??  

Oh well.  You know what they say?

I Am Woman. Hear Me Roar.

The wise words of Helen Reddy (3/4 of you don't have any idea who she is):

I am woman, hear me roar
In numbers too big to ignore
And I know too much to go back an' pretend
'Cause I've heard it all before
And I've been down there on the floor
No one's ever gonna keep me down again

Oh yes, I am wise
But it's wisdom born of pain
Yes, I've paid the price
But look how much I gained
If I have to, I can do anything
I am strong
(Strong)
I am invincible
(Invincible)
I am woman.

You can bend but never break me
'Cause it only serves to make me
More determined to achieve my final goal
And I come back even stronger
Not a novice any longer
'Cause you've deepened the conviction in my soul

 Being forced to take it down a notch thanks to my broken ankle provided me time to read.  I'm not a voracious reader by any means, and I have been known to start a book and never finish it.  One that really impacted me is Pro: Reclaiming Abortion Rights by Katha Pollitt.  I understand that abortion is a touchy subject, and you don't have to agree with me to understand why this book awakened something in me.

I am part of a generation of women (I was born in 1979) who reaped the benefit of decades and decades of struggle not just for reproductive rights, but for human rights in general.  Marital rape wasn't a crime when Roe v. Wade was decided in 1973, and in fact it wasn't until 1993 that marital rape was illegal in all 50 states.  Until 1978 a woman could be fired simply for being pregnant.  Hell, women weren't legally allowed to serve on juries in all 50 states until 1973.  If you don't believe me, Google it.  

In 2015, women still have a long way to go.  The government and our employers get to decide what medical care we can access.  Let that sink in.  The Supreme Court says that your employer can decide what medical services will be covered under your insurance.  Women should be yelling from the rooftops, "WHAT IS GOING ON!??"  Instead, we hide behind misunderstood "religious freedom."  Don't even get me started on religion being used to marginalize and persecute people.  Here's some advice: stop using God, Allah, Jehovah and any other god as an excuse to make your position in society better.  

But I digress.

Women, though expected to care for each and every egg we allow to be fertilized, are not given paid leave when babies are born.  FMLA does not protect a woman's job unless she has (usually) worked in the same place for a year.  Society claims to value human life but undervalues mothers every single minute of every single day.  Women don't make as much as men for the same work.  

Women both young and old are judged and valued according to their appearance.   Girls and women are told that being raped is their fault (because of their clothes, or maybe they were out too late, or maybe she should've known what he was after, or he was owed something).  

Feminist is a dirty word.

Boys are called "pussies" and ridiculed for running/playing/throwing "like a girl."

Men are told to "man up" because obviously showing emotion is weak. 

Corporations are people.  Fertilized eggs are people.  Women? Meh.  

Ladies and gentlemen, we have work to do.

Where do we begin??  Well, as with any many problems the solution isn't simple.  I hope to elaborate more on solutions in later blogs.  My purpose here is to get you thinking critically about the complacency of our generation.  I want y'all to start thinking about solutions.  Until then  Susan B. Anthony has an idea:

I know, she's ancient history, so let's hear from a more recent feminist:

Lessons from the Couch

Yes, friends, I broke my ankle.  Technically, I have an avulsion fracture in the fibula of my left leg caused by tripping over the sash between my basement and my garage.  This marks the second time I've broke a bone by tripping.  In fact, I broke a bone in my left foot the same way eight years ago.

I've learned so much more this time from being "grounded," maybe better defined as "couched."  Eight years ago, I stepped off my front porch on a lovely Spring day and rolled my ankle.  At that time my hubby was three hours away working in another city.  I was pregnant and had three other kids to take care of, but I got them all loaded up and we headed to the doctor.  My husband had to come and get me and the kids and drive us to my dad's so that someone would be around to help out the gimpy pregnant lady.  I was so busy trying to care for everyone else that I didn't really worry much about myself.

Fast forward eight years to me once again rolling my ankle on yet another lovely Spring day.  Curses!  This time I drove myself to the doctor all alone while my oldest babysat the other kids.  I may be stuck in a boot, but my kids can pretty much do all the chores.  No one needs a diaper change.  Sure, I've still been cooking the meals, but they can make a sandwich or get a bowl of cereal.  In other words, this time around I can actually rest.

Rest is medicine for a broken ankle.  Resting is so difficult for me; I can't even sit through a movie without getting restless.  I know that others have bigger problems than a broken ankle, but for me this injury is pretty devastating.  I can't teach yoga.  I can't go for a run.  I can't spend the day running errands.  I can't help anyone.  I can only rest.  (and eat cookies)

This time around things are much different.  This morning as I hobbled to the post office I wasn't chasing after a toddler and hoping to just get in and out as fast as possible.  No, this morning I could hobble and limp and take my sweet time.  I had time to notice the man walking with a cane.  He wasn't wearing a boot; he was just handicapped.  Life had thrown him a permanent "boot," one which he doesn't get to take off in a few weeks.  I was grateful to limp along today knowing that my boot is here to help and support me through a temporary injury.  Thank you, boot.

Last time I broke my ankle I wasn't yet practicing yoga.  This time around I'm not just practicing, I am teaching.  The bottom line hit me pretty hard: I can't teach yoga.  I can't, and that hurts more than the ankle.

But I can still practice.  My practice doesn't look the same right now as it did a week ago.  I have to remember the one thing I tell my students all the time: your yoga doesn't have to look like everyone else's yoga.  Your yoga, no matter what it looks like, is still yoga.  Will my yoga look like this?

Not for awhile.  Right now, my yoga looks like this:

And that's cool because it's still my yoga.  Friends, I've had to learn to take my own advice many times in the last few years.  That in itself is a pretty tough lesson.  In the next few weeks I'll have to follow another piece of my own advice: listen to your body.  What my mind wants will be irrelevant for the next few weeks.  My ankle is the boss of me, and I'm going to let it rule.  I'm going to be grateful for the time to heal and for the lessons I'm learning.

Thanks, boot.  Thanks for the lessons.

Handy

I blame the Girl Scout cookies.  

You know what I mean.  I was doing so well reducing sugar until cookie season.  I can't blame the cookies for all the pasta I've eaten this month, but I cannot be held responsible for the sugar.  Curse you, cookies!!  

Honestly, I absolutely do have control of what I put in my mouth.  I've made some bad food choices in February, but this week I am working on rebooting the diet plan.  I was talking to one of the trainers at the gym where I work, and she started following a diet called "intuitive eating."  Basically, you eat whatever you want focusing on nutritionally dense food and "junk food" in moderation with the understanding that some things you eat aren't actually food (Fruity Pebbles, Totino's pizza, Cheetos, Girl Scout cookies...).  This diet plan assumes that you can be intuitive as to what foods are nutritious or not.  The problem is that there are so many people who think (thanks to advertising) a Hot Pocket or a Lean Cuisine meal meet the definition of food.  They don't.  Intuitive eating is definitely something to explore, though, because it allows you to eat what you want when you want it.  There isn't any denial of food, but intuitive eating demands some conscientiousness about what exactly food is.

She also mentioned how she was using My Fitness Pal and had the same problems with it cursing her out for eating too much fat or eggs, etc.  I felt better about ditching My Fitness Pal after talking to her about its shortfalls.  Again, counting calories is important in weight loss, but I strongly believe that eating whole, nutritious food is much more important than dwelling on calories.  

Enough food talk.  More fun talk.  This is good stuff right here:

I always say that our bodies are really amazing things, and our fingers are no exception.  I mentioned earlier that I have a young friend battling cancer.  If you are able, please consider using a finger to clink this link to read her story and donate to her Go Fund Me campaign.   Jenn is truly kind and bubbly and smart and beautiful and strong; I really don't have enough adjectives in my vocabulary to complement her.  

Our hands are one of the most impressive tools on Earth.  Their dexterity is unmatched in nature.  Our hands are expressive and warm (or cold, like mine).  They hold the ones we love.  They change our babies' diapers and lovingly stroke our pets.  My favorite thing that hands do?  High fives.  

What will your hands do today?  Whether you type an email or bake a loaf of bread, take a moment to appreciate how great your hands are.  And remember to give a high five or two while you're at it.

Friendsy

Oh, the cats.  One's a cuddler, and one's a rascal.  Can you tell which is which??

Moving on...my last post was, well, sort of a downer.  Part of being your best is vocalizing your struggles and asking for help when you need it.  I felt so much love and light sent to me after my post, and it was amazing.  Thanks to everyone for the kind words and encouragement.

What I learned from writing the post is that I'm not the only one fighting imaginary battles.  Even battles that are imaginary still require weapons, and friends are the perfect weapon.   Girl Scouts has been promoting a program called Be a Friend First, and it most certainly isn't just for kids.  We don't always have the words to make our friends feel better, but we always have coffee or hugs or ears.  We always have a shoulder to cry on.  Even if you don't think you'll have the words to help, just be a friend.  Just be.  (Oh look, more yoga advice)

Of course, sometimes when I'm with a friend...

That's it.  I just wanted to make sure everyone knows that emotional slumps don't have to last.  When life is a frenzy, count on your friendsies.

Fighting Imaginary Battles

Hello, readers!  It has been a day or two since I've blogged.  I spent a few days in a pretty deep funk after hearing bad news from a few friends.  Unexpected death and cancer were only two of the tragedies faced by friends and acquaintances this month.  I spent so many years being sleep deprived and raising babies/toddlers that I never really had the time to reflect outward to what was going on around me.  Now that my own home life isn't so all-consuming and I can exist outside of my own front door I realize the terrible things life throws at us.  Now, surely I've had some shit slung in my direction, but nothing was ever so bad as to make me feel the proximity of mortality.

Most of you probably don't know this, but I am a raging hypochondriac.  I worry constantly that I have cancer or heart problems or whatever.  Some days I will fixate on a "symptom" for the entire day or even days.  Pain in my side?  Cancer.  Lack of energy and weight loss?  Cancer or maybe a heart problem.  Lord knows I've googled symptoms a time or two, which is NEVER a good idea.  Yes, I've even had blood work and an MRI in the past because my doctor knew I wouldn't believe his diagnosis of "too much caffeine" or "flu-like virus" or "acid reflux."  I have spent hours thinking about who will help my husband raise my children and make sure they get to school, pondering who will make their lunches and kiss them goodnight if I am gone.

I don't like this feeling of helplessness against pain and despair.  No amount of religion or philosophy will ever convince me that there is a purpose to suffering and despondency.  I'm not a big believer in "what doesn't kill you makes you stronger."

I know it makes me sound like a pessimist.  I know it makes me sound a little crazy.  Okay, maybe a lot crazy.  Here's what I've come to realize: I can't escape pain or despair.  I can't.  It's inevitable.

I also can't and shouldn't anticipate pain or suffering.

Worrying about something will not change the outcome for the better.

Many folks turn to God or religion or the hope of an afterlife to help relieve suffering.  Most of us, even folks like me who aren't religious, have a philosophy to help us reconcile life's unfairness and help us cope with loss and hurt.  I haven't had trouble losing weight during the Best Me challenge, but I have had some trouble shedding the emotional heaviness of dealing with suffering and loss and my own mortality.

So, friends, I've added something more to making myself the best I can be: honoring with all my heart the words I use in each and every yoga class I teach.

For what has been, thank you.
To what will be, yes.

I am mortal, but I am fierce.  I have lived already been given 35 years of a breathtaking life, and I know plenty of folks who weren't blessed with 35 birthdays.  I am too blessed to be stressed, so to speak, and I will stop anticipating suffering.   Send me some light this week, friends.  My heart needs to be refilled with calm and confidence so that I can continue to send love to those I know who are actually in pain and fighting real battles, not just imaginary ones.

Best Me Challenge Update

I stopped counting calories, and my commitment to adding more cardio has fallen short.  However, the scale is still reflecting progress.

I'm pleased with the weight loss, but my $100 yoga pants are now sliding down my hips while I work out.  Sigh.  So, I've decided that the 3/4 box of Thin Mints I ate yesterday is really a sort of "food belt" that I will use to hold up my pants.  A fellow yoga instructor suggested we wear suspenders to hold up our yoga pants.  I'd like weight to melt off my thighs and calves, but as usual it is coming off my belly and boobs.  We can't fight genetics.

Obviously, I've added some sugar back to my diet mostly in the form of Girl Scout cookies.  I've also been drinking an occasional margarita which also adds some sugar in the form of agave nectar.  Sugar is sugar in all it's forms, remember, with maybe the exception of honey that also has lots of other nutritional value.

How are you all doing?  It can be easy to become complacent in a diet/fitness routine, but don't give up!  Be honest with yourself about where you're failing, and be grateful for how far you've come.

Something I encourage you to add if you haven't already is a bit of time for reflection, meditation, or prayer.  I like to light a candle and focus on it for a minute while thinking of those I know who need some love and light.  Don't forget to take time to be thankful and to rejoice when you or others are also succeeding and thriving.  Being the Best Me means taking some time to decide what kind of energy I'm going to send out into the universe.

Super Bowl Recipes

And on that note...on to some nutritious Super Bowl party recipes!

Super Bowl Sunday is another one of those days where folks like to indulge in lots of food and booze.  I don't really even like football that much, but food and booze...I love them.

However, I don't really want to get out of control eating huge amounts of sugar.  I'll make foods with lots of protein and fiber.  I'll drink a glass or two of wine or have one or two margaritas.  I will remind myself that I am far too old to to get drunk on a Sunday night.

And then, I will make loads of guacamole.  It's the easiest and tastiest party food ever invented.  All it takes is avocados, salt, lime juice, onion.  Put it in a food processor (or mash by hand), and add in tomatoes or garlic or whatever.  I have a friend who insists on adding red curry paste to her guac.  To each her own.  Add some corn chips (preferably lower in salt), and you are good to go.

But what about those weirdos who don't like guacamole?  Frankly, I'm not sure if I can trust anyone who won't eat an avocado, but I digress.  How about hummus?  I like to add red pepper flakes or Sriracha to my hummus.  My kids love it with soda crackers (Saltines), and we call it hillbilly hummus.  Feeling extra ambitious??  You can turn hummus into this delicious layered dip.

So, you don't like guac or hummus?  Oh, the horror!!  Well, I've got some treats for you, too. These meatballs are tasty.  The sauce has coconut aminos which you can find at Natural Grocers or Whole Foods.  Or what about deviled eggs?  Or my favorite sweet potato nachos?  White bean and chicken chili? The possibilities for a nutritious, low-sugar yet still splurgy Super Bowl party are endless.

However you decide to enjoy Sunday's game, I hope you do it with folks you love and food you love.  Save the guilt for another day.  Like Monday.  When you'll be back on the treadmill and the yoga studio.  :-)

Counting Calories, aka Hangry

Since January 1 I have been counting calories using the My Fitness Pal ap.  I wanted to see how much I could eat for 1700 calories, my daily allotment.  I generally get an extra 200-300 calories for 50 minutes of yoga and my 10 minute mile.  So, I get 2000 calories on the days I work out.

And I'm hangry.  You know, hungry + angry = hangry.

It isn't just about sugar.  I really don't miss all the cookies and crap I was eating.  If I get a sugar craving, I can generally curb it with some tea or a smoothie made with coconut water or some paleo fudge.  What irritates me about counting calories with My Fitness Pal is that it gets fussy with me when I eat an egg.  It gets fussy when I eat too much fat.  It doesn't consider that I mostly eat plant-based fat.  It doesn't distinguish good calories and bad calories.  It doesn't say, "Hey, why'd you eat a Hot Pocket?" (Well, maybe it does.  I didn't eat one.)  It does say, "Eggs have a lot of cholesterol."

So?

Any ap that scolds me for eating real, whole food???  Well, in the wise words of the Dude: this aggression will not stand, man.

I think I will be saying adios to My Fitness Pal, although I have really enjoyed the feeling I get from staying under my calorie goal.  My feelings of joy fade quickly when I realize My Fitness Pal is silently judging me for eating too many avocados. I'm not sure, but I think My Fitness Pal bases it's recommendations on the current USDA My Plate guidelines.  The problem is that the USDA guidelines are politically motivated; the food industry lobby is reflected in the guidelines.  For example, eating/drinking dairy isn't necessary, but the dairy industry gets subsidies from the government anyway.  Cheese and milk are tasty but aren't necessarily a part of a healthy diet.

For years we were told (to great detriment) that eating fat makes us fat.  We stopped eating fat, and we all got fatter.  Could it be that the true problem isn't fat but sugar??

It's an interesting question: does counting calories really matter?  Well, yes.  The conundrum is that it is possible that not all calories are equal.  When I eat an avocado I'm not eating empty calories. Avocados are filled with fiber which means your body takes longer to digest them than say a can of soda.  Watch the movie Fed Up; it goes into great detail about the exploration of the value of calories.

Amidst all the murky waters of food science, one thing is clear: processed foods are not good.  Not all calories are the same.  Remember when I started this challenge I said that I would be approaching the challenge from the perspective of my mind, body, and spirit.   Well, my mind and spirit have not been happy with My Fitness Pal.  It makes me hangry.

So, bye bye for now, Pal.

I will continue to watch portion size and watch the amount of sugar I eat.  I will continue to add cardio exercise and more water.  I will also continue to eat lots of avocados and coconut oil and nuts and eggs.  Sorry, Pal.

In Defense of Excess

Hey there, beautiful.  I hope that you enjoy making new connections with yourself and others during this first month of our Best Me challenge.  I added in a little more sugar this week in the form of almond milk ice cream bars, but I'm still not eating much pasta or bread.  I splurged yesterday on one of my weekly friend dates by eating a whole bunch of Indian food (naan, papadum, jasmine rice, goa chicken), but enjoying a favorite restaurant with a favorite friend was well worth the extra calories.

If you've ever had a friend who would quite literally punch someone in the face for you...well, this is mine.  Her father is suffering from cancer, and I hope that our weekly dates are making her life a little brighter.  If weekly trips to Starbucks and The Oven don't cheer her up, I don't know what will.  Haha!

So, what about splurging?  Whether it's food or shoes or pedicures, we all have something that just makes us feel better.  For me it has always been food with friends.  Lunch dates, ice cream dates, coffee dates...my friends and I love to gather around food.  Some people go fishing or shopping or running together.  I often gather with friends to do yoga (and drink mimosas...oops).

I don't discourage splurging with purpose.  In fact, I encourage you to gather with friends, and if it means you eat an extra 500 calories, oh well.  I know, it doesn't sound like very good dieting advice, but being healthy isn't just about how many calories you eat.

There are certain things that we absolutely must do it excess in order to be happy:

Love one another.
Go on dates.
Be grateful.
Cuddle.
Rest.
Hug.

So, we are going to eat whole foods.  We are going to stop eating so much sugar.  We are going to get moving.  We are going to love cooking and yoga and napping.

We are going to choose health and happiness over what we think our lives/bodies should look like.  We are going to choose friendship and love and peace over resentment and judgement.

We are going to enjoy life and its indulgences.

When you're feeling like you need something healthy to come back to, I have the perfect smoothie: green tea and tropical fruit.

Start by brewing some extra strong green tea.  I brew mine in a little Mason jar.  I pop on the lid and put it in the fridge overnight.  When you're ready, combine the green tea with 1/2-1 cup on frozen mixed tropical fruit in a blender.  If you're really smart you might have some extra frozen bananas to add into your smoothie because frozen bananas give smoothies amazing texture.  Add in some honey (honey is sugar, but it's sugar filled with lots of nutrients), and blend well.  You can toss in some chia seeds or flax seeds if you'd like.  Enjoy!

On Resentment...and Meatballs

Let's talk for a moment about resentment.  One definition of resentment is "bitter indignation at having been treated unfairly."  (Thanks, Google).  Resentment is toxic, as toxic to you as smoking.  It will scar and discolor you.  It will never let you move on.  Resentment is as heavy as obesity.  It will ruin your heart just like the constant consumption of fried foods.

We've all been treated unfairly by others.  However, we mentally cause so much more resentment in our own brains than actually exists.  "Gosh, I work hard every day.  Why don't I have an expensive car/house/________ like they do?"  "You know, I eat healthy and exercise every day.  Why don't I look like she does?"  "I do so much more work than ______ does, but no one ever tells me I do a great job around here."  "I deserve ________ more than __________ because I ______________"

We tell our children all the time that life isn't fair, but we fail to understand our own lesson.  So, I'll say it again: LIFE ISN'T FAIR.  Not today.  Not tomorrow.

Does it really matter?  There are absolutely times when we or others are horribly wronged and we must stand up and do something.  I feel very strongly about certain social inequalities and class inequalities.  We should actively defend social causes.  But those day-to-day unfairnesses that are often just created in our brains???  They've got to go.

How do I cope with resentment?  Well, gratitude is a great warrior in the cause against resentment.  I aim to be amazed each day by what I have and focus less on what I don't.  Every single day I need to be reminded of what's good in my life, and my yoga practice gives me that time.  Is that me pimping yoga again??  Yes.  Yes it is.  In that same vein, remember that happiness and peace and contentment aren't found in material things.

Another way to cope with resentment is to let it air out.  Talk to someone who you know can encourage you and support you and complement you.  I find this strategy very helpful when dealing with resentment toward myself.  "I'm too fat."  "I'm a terrible mom."  "I can't _________ like she does."  All these self-doubts and self-discontentments are unnecessary for growth.  I know that I have friends who will always have kind words for me, and I turn to them when I'm feeling down on myself.

So, more peace; less resentment.  Let's work on that.  On to the meatballs!

I used to have a favorite meatball recipe that was filled with delicious cheese.  Dairy and I aren't friends anymore, so I had to find another favorite recipe.  Chicken and quinoa meatballs are quick, nutritious and versatile.  You can surely use ground beef  or turkey instead of ground chicken if you prefer.  I personally hate ground turkey.  Here's the basic ingredient list for the Italian meatballs I make most often:

1lb ground chicken (I buy Smart Chicken mainly because it's the easiest to find)
1 cup cooked quinoa (1/2c. well-rinsed quinoa + 1 cup water, cooked for about 15 minutes)
1 egg
handful (maybe 1/3 cup) whole oats
salt (these guys need quite a bit)
black pepper
red pepper flakes
garlic or garlic powder
onion or onion powder
Dried oregano, basil, and/or fennel
1/2 cup spinach leaves torn into pieces

I don't really measure spices and seasonings, so I guessed.  This is what it looks like before I add the meat and quinoa:

Do you like my awesome Spiderman cup/flower vase?

Preheat the oven to 350 degrees.  Mix all the ingredients together using your hands; touching raw mean sucks, but your hands are perfect tools.  Line a baking sheet with foil and spray with cooking spray.  Use a scoop to form meatballs, like this:

Bake for about 20 minutes.  Serve with pasta or zucchini noodles.  You can also add your favorite (not loaded with sugar) marinara sauce.  These freeze really well, so make extra.

You can change up the seasonings however you'd like.  Season them like you would a meatloaf and serve them with potatoes (or my favorite: fauxtatoes.  Fauxtatoes are the bomb).  Make some mushroom gravy for them to swim in.  Yeah, buddy.

2015: less resentment; more meatballs.

Investing Where it Matters Most

Being wealthy.  Being rich.  Managing investments.  Having a savings account.  Making sacrifices that may or may not pay off in the long run.  All of these things are vital.

I'm not, however, talking about money.

I'm talking about investing your time and energy and resources where they matter most.  I'm talking about having a savings account of good karma.  I'm talking about the wealth and richness you get by feeling good and being happy and grateful and amazed by what you have.

I'm also talking about defending and protecting the people you love by feeding them healthy food and encouraging them to exercise and read and explore and smile.  Sometimes you will literally need to protect and defend those you love from the harsh words and actions of others.  Sometimes you will need to protect those you love from their own harmful behaviors and words toward themselves.  

It goes back to the whole "village" concept: when those around me thrive then my life is also more secure and improved.  Sometimes, however, our investments do not pay off.  Sometimes we invest time and energy and maybe even money into people who turn out to be toxic.  We have to stop investing in people who make us feel unappreciated or lonely or hurt.  Just like we eliminate toxic food from our diets, we have to let go of toxic people.

You have to learn to say no to people who may need your help if helping them means you feel worse or taken advantage of.  When doing things for others fills your plate so full that you feel overwhelmed, then something has to give.  When your sister calls for the tenth time in a week to complain about her job, and you feel yourself wanting to scream...don't answer the phone.  When your daughter decides she wants to take ballet, but she already plays violin and does swimming lessons and plays soccer...just say no.  It isn't okay to overextend yourself to make someone happy.  Just like actual money in a checking account, your emotional checking account can be overdrawn.  NO is a complete sentence that doesn't require explanation.  Saying no can and will make you feel guilty sometimes, but you cannot help anyone else if you are drained.  Period.

Figuring out just what exactly to invest and how much and in whom is an enormous challenge.  Remember to place great value on yourself and your body and your time.  Invest your goodness in people who return goodness to you and to others.  Don't extend yourself beyond your limits, even for those people who are most important to you.  Tell them they are important and loved and cherished, and then remind them that if they love you they will understand why you have to say no.  And then let no be a complete sentence.

Stay the Course

Two weeks in to the Best Me challenge, and I'm still going strong.  I'm still keeping my food and exercise diary.  I stayed the course for 10 days with my sugar detox, and I'm still not eating refined sugar.  Thanks to cutting out sugar (and most pasta and bread), I'm already losing weight.

Staying inspired can be difficult.  You'll want to give up.  Don't.

So, what am I doing to stay inspired to improve myself and those around me??  Well, honestly, stepping on the scale has helped me stay inspired as far as my diet goes.  I know that the changes I've made in my diet are working.  If I had not decided to blog my Best Me commitments I probably never would have purchased a scale.  I don't want it to become something that I dread something that causes anxiety.

Of course, there's yoga.  Yoga is the sunshine on a cloudy day.  I'm even back to leading friendsies yoga on Saturday mornings.  Anytime I can share yoga with friends is a good time for me.

I'm setting up plenty of "dates" with friends and leaving sappy cards on my husband's dresser.  No one has better friends than I do, but I might be biased.  I am grateful every day for the friends I've made; they are strong, happy, hard-working, bloom-where-you're-planted women (and men!) and I can't imagine life without them.  I am also grateful for the people that haven't continued on my journey with me, people from whom I've grown apart.  There is a saying that people can either inspire you or drain you.  Letting go of people who drain you is healthy and helps you become your best.

Sappy card for the hubs

I had some crazy sugar cravings yesterday, and instead of eating a bag of chocolate chips I made this awesome fudge.  It tastes like Thin Mints.  Cooking is a huge inspiration for me, researching recipes and trying new foods.  Sometimes all it takes to inspire me in the kitchen is something as simple as a new kitchen tool.  Take for example, my new Veggetti Spiral Vegetable Slicer.  I've made so many zucchini noodles it isn't even funny.  Zucchini + olive oil + salt = amazingness.

My husband inspires me every day.  He's doing this challenge with me, you know.  I've never, ever seen him count a calorie or watch a portion size, and we've been together since 1996.  His participation is a big deal to me.  

What inspires you?  Art?  Dancing?  Books?  Whatever it is, pursue it.  In that same regard, let go of what dulls your spirit or weighs you down.  Being an anchor is vastly different than being unnecessary weight.  Realize that you could be inspiring those around you, or weighing them down, and build yourself according to what you want from your life.  

How's It Going?

So, we're a little more than a week into our Best Me challenge.  I am entering all my food and exercise into My Fitness Pal.  I have drastically cut down the amount of added sugar I am eating, but I am still sweetening my coffee.  I'm not eating bread or tortillas or other foods loaded with white flour right now.  So, I have the healthy eating thing down pretty well.

What do I need to improve??  I need to drink more water.  I have been drinking lots of green tea, but I am still only drinking about 5 glasses of water a day.  I'd like that to be more like 10.

I also need to add more cardiovascular exercise.  I don't like it.  I don't.  I hate running.  I hate cycling.  Zumba classes are taught at the same time that I am teaching yoga.  Excuses, excuses.  I am going to add one day of work on the elliptical or a group fitness class to my week.  It will be tough, but I am committed.

I had a cheat day for my son's birthday party last night, but I'm back on track today.  It takes a lot to fall off the wagon and then get right back on, so I'm definitely giving myself a pat on the back for that.

Beyond the food and exercise commitments, I've even been spending more time with face-to-face contact with friends.  I even had a yoga date with friends on Friday night, combining two of my favorite things!  I also sent a few encouraging texts to those I couldn't see in person this week.

What are you struggling with?  How are you succeeding?  I've already heard from some of you about how this challenge as influenced your choices and how some of you have fallen off the wagon.  Let's take this opportunity to be proud of our accomplishments this week.  Let's also take some time to reflect on what we need to improve and develop a plan of action.

If there's anything I can personally do to make your challenge more successful please let me know.  Part of being the Best Me is asking for help when needed and offering help when asked.

Plan Ahead

Before you start reading, please pay attention because I've added quite a few links in this post to recipes I use often.  Click on the link to view the recipe.  Okay, proceed.

The most important part of being able to cook from scratch food even on the busiest night is this: planning ahead.  Even those of us who work outside of the home beyond juggling all the at-home chores have an obligation to cook nutritious food for our families.  Food is fuel.  Food is disease prevention (or causation).  Food is happiness.  Food is a big deal, and planning meals ahead of time makes from-scratch cooking so much easier.

I generally only plan meals a couple of days in advance, but sometimes I get really crazy and plan a whole week in advance.  You'll notice many of my recipes allow me to cook meat from frozen because I generally forget to thaw it.  I spend a chunk of my Sunday doing some quick planning, usually baking some bread, and maybe making granola bars and/or muffins and/or tortillas.  I also sort out what's getting low in the fridge or pantry.

So, here's a typical supper plan for me...

Tonight I made beef stroganoff for the kids and Colby.  Colby (beers with friends) and Dade (pep band) are both gone this evening, so I needed to cook something that reheats easily.  Stroganoff is fast and reheatable.  Perfect.  My recipe is simple: Start by cooking one cup of rice (we like jasmine) with two cups of water or broth.  While that is cooking, brown one pound of ground beef.  Once it is browned, stir in two tablespoons of flour and one packet of onion soup mix.  I know, onion soup mix isn't the healthiest, but remember what I said about choosing your battles.  Add in about 3/4 cup of water and one cup of sour cream (or non-dairy sour cream).  When it is warmed through, dump in the rice.  Stir and add in more water if you want.  I used to add mushrooms to the stroganoff, but the kids prefer it without.  That's it.  Thirty minutes from pan to table even if you forgot to thaw the ground beef.

If this one eats my stroganoff then you know it's good!

Non-dairy sour cream...this one is our favorite.

Lots going on here...

Evelyn hard at work.  

While the stroganoff was cooking, I was also making some vegetable soup for myself.   I used purple potatoes and a bag of frozen mixed veggies and my homemade chicken broth.  Speaking of chicken broth, I saved all the scraps from chopping veggies as well as some random veggies sitting in the fridge waiting to be eaten because tomorrow night I'm roasting a chicken.  And what happens when I roast a chicken??  Broth.

Hello, veggie scraps

Hello, soup

Oh, look...see that planning thing I told you about?  I have some soup for the freezer for the future and some in the fridge for lunch tomorrow.  This soup is really good, and you can pretty much eat as much of it as you want without feeling guilty.

Hello, lunch

So, I'm using the veggie scraps from my soup in the broth I will be making tomorrow night after roasting a  chicken.  Hey, I don't even have to thaw the whole chicken before I roast it.  I can toss that frozen son of a gun into the slow cooker in the morning and BAM!  Dinner is served.  If you have an extra slow cooker you can put a chicken in one and bake potatoes in the other.  Double BAM!  Or just roast two chickens and have tons of leftovers to help you out with that whole planning thing.

My family will eat the whole chicken, but if you have leftovers you can plan yet another meal with the leftover chicken (chicken wraps, chicken on salad greens, these amazeballs nachos, bbq chicken pizza on homemade crust, chicken and dumplings, etc.).  The possibilities are endless!  This planning thing is pretty.freaking.sweet.

More Than Just a Number

Okay, so two things about the following photo: Yes, I know I have Hobbit feet, and yes this is the first time I've purchased a scale in about 10 years.

Now everyone knows how much I weigh and that I have Hobbit feet.  It really isn't so bad.  Remember what I said in an earlier post: your weight is just a number that you can use as a stepping stone and just one of the many ways to gauge your progress.   Now that I've weighed myself I don't need to worry about that for awhile.

There will be lots of numbers on your Best Me journey if you decide you'd like to lose a few pounds: weight, calories, minutes of exercise, steps you've walked, pants size, and maybe price tags.  However, there is so much more to you and your best self than a number can ever measure.  

Becoming obsessed with how much you weigh and how many calories you're eating can and will bleed you dry emotionally.  Yes, overweight people can have severe eating disorders despite what popular culture might tell you.  Whenever those numbers start to creep into your brain try to tell yourself what those around you tell you...I love you.  You're a great friend.  Thanks you for being you.  You're the best!  

I say it so often in my yoga practice: treat yourself like you want others to treat you.  It's sort of the opposite of the golden rule, but you deserve nothing less than the best from yourself!  Would you call someone you love fat or stupid or worthless??  Then why do it to yourself?  You are truly deserving of your own love and affection no matter what the numbers might say.  Although stepping on the scale can be a wake up call, I don't want it to be the alarm that makes you feel bad about yourself.  I want your numbers to be only a small part of what makes you who you are.  

Always remember the most important number: one.  

One life you have been given to live and enjoy and explore. 

One day at a time, one moment at a time to live that life free from undeserved criticism.

One love for yourself that spreads like wildfire to those around you.  Keep that fire burning because that fire can light a thousand candles without ever being diminished (thanks for that one, Buddha).  

Namaste, friends!  And remember that when you start to get down on yourself that you have a village of friends and family who would love to remind you how amazing are.  We are only a phone call, coffee date, yoga class, or text away.  

Living in the Moment

Warrior II pose.  Maybe this photo isn't great for demonstrating form because I was two whiskey drinks in to a night out with friends, but you get the idea.  Warrior II helps build strong bones and muscles.  It helps open up your groin and hips.  It invigorates your core and makes you feel powerful.

However, there is symbolism beyond the physical benefits of Warrior II.  As I look toward my forward hand, as I am in this photo, I am looking forward to the future.  I can set intentions, set realistic goals, and envision what my life could be like with dedication and determination.  If I were to turn my head and look back toward my backward hand, I could see my past and all the events that have made me stronger.  All the mistakes and people and choices that made me who I am.  All the happiness, all the joy, all the pain.  It all made me who I am today.

But where is my body?  Where is my brain and consciousness?  I am in the center, in the present, living each moment, enjoying every breath.  While we look forward and backward we must always remember that we are alive right now in this moment.  And this moment??  This moment is the beginning of anything you want.  Anxiety comes from thinking too much about what the future holds, and depression comes from focusing too much on the past.  Life is lived in the present; stop dwelling on what you can't change.   Focus on your breath, and as you do you can literally feel each moment.

Let's make a commitment to spend more time in Warrior II pose both physically (by practicing the pose) and mentally (by practicing its symbolism).

Need to add some inspirational songs to your playlist to help you remember to stay present??  Here are a few of my favorites.  You can click on the link to see the video.

1. Living in the Moment by Jason Mraz

2.  Be Here Now by Ray LaMontagne

3.  Shake It Out by Florence and the Machine

4.  Just Keep Breathing by We the Kings

Life is Like a Loaf of Bread

Fresh baked bread is one of the most belly-warming gifts you can give your family.  I will never say otherwise: mastering yeast dough can be tricky.  If you don't have a high-quality stand mixer (like Kitchenaid) or a bread machine you have to knead and knead and knead.  Frankly, ain't nobody got time for that.  I make four loaves a week, and if I had to hand-knead the dough I probably wouldn't do it.  Don't get me wrong, it can be done, and I used to knead bread by hand before I got a stand mixer.  Now, my Kitchenaid 6 quart is my best friend in the kitchen.

This is the best bread recipe I've found.  I often substitute coconut oil for butter and part whole wheat flour for all-purpose flour.  I buy yeast at Sam's club in large bricks (remember: extra yeast needs to be stored in the fridge).  You can also buy it at the grocery store in a jar; the packets just seem really useless if you're going to be baking with yeast every week.  Even though I am not an expert and am still learning, I would be happy to help you learn to make yeast dough if you'd like.  Yesterday, in fact, when I made bread I let it rise too long.  Oh well.  It still tastes good.

Bread gets a bad name, and somewhat rightly so.  The loaf of bread you buy in a bag at the store is basically bleached flour, sugar, and air.  When you make bread from scratch YOU control what goes into it making it vastly more nutritious and safe...and DELICIOUS!!

Back to my original theory: Life is a lot like a loaf of bread.  I know it seems a bit ridiculous, but it's true.  There are a few things that have to happen in order for us to become who we are, just like that happy little loaf of bread.

First, the best and simplest ingredients make the best loaf.  Bread isn't fancy; it's simple and satisfying.  Bread doesn't demand or require an expensive list of components.  Neither should we demand what we don't need or require expensive goods to be happy.  Confucius said, "Life is really simple, but we insist on making it complicated."  Letting go of comparison is the first step to enjoying the simple life.

Next, bread needs to to beat up.  Bread needs to be kneaded and pushed around and folded and turned upside down.  Every single one of us has gone through times when we felt like we couldn't take it any longer; like going on was just too hard.  It's cliche, but as the saying goes, "Tough times don't last, but tough people do."  Every push, every tug, every turn is making you better.

What happens if we knead our loaf of bread but don't let it rest??  It never becomes a loaf of bread.  It  instead becomes a hard, crusty log of cooked dough.  Bread needs to rest in order to rise, as do we.   Rest is our time to reflect on what we love and what we need to change.  Rest is our time to recharge our batteries.  Rest is what lets us recover from life's pounding and become what we truly are.

Finally, bread needs a friend to help it turn from dough to loaf: heat.  Now, I'm not saying that you need heat, but this time of the year a little sun wouldn't hurt, you know?  What you need is a friend to compliment you and to provide you exactly what you need (not too much, not too little) to live life to its fullest.  I hope that making a commitment to building your Village is part of your Best Me plan because your little loaf of bread is counting on it!

If you haven't already started a consistent yoga practice, I wish that you would.  Yoga provides you with some vital parts of your life as a loaf of bread.  :-)

More Food Friends

January 1 was day one of the Best Me 2015 Challenge.  It was the first day of a drastic reduction in my sugar intake.  So far, so good.  I entered all my food into My Fitness Pal, and I had calories to spare at bedtime.  However, I didn't feel at all hungry, so I feel really good about that.

I want to share a few more food friends today, but as I continue to share these friends I want you to remember what I said about choosing your battles.  I don't always make everything from scratch.  I don't always buy the healthiest option.  I certainly hope you don't judge me or anyone else for her food choices.  I want this challenge to inspire you to make healthier upgrades to your pantries and refrigerators and not inspire sanctimonious food shaming of others.  

I like to have healthier convenience foods on hand to prevent me from going to a drive thru.  See what I mean by choosing my battles??  

These burgers are great when you're having an Indian food craving.  They don't need a bun at all.  

My kids have tried every single type of organic macaroni and cheese, and these two are their favorite.  Trader Joe's also carries a couple of tasty all-natural macaroni and cheeses that aren't organic but are free from artificial colors and flavors.  

Even my meat-loving husband loves these burgers.  Don't get me wrong, I have nothing against beef hamburgers, but they require a lot more time, effort, and mess.  Also, limiting consumption of red meat really brings down my grocery bill.

Seriously, that's a great looking vegan burger on a homemade bun with a little mayo.  

Another great snack time or breakfast time food friend is the smoothie.  One of my kids' favorite is what I call a monkey smoothie: frozen bananas, powdered peanut butter, and whole milk (or non-dairy milk if you want).  It's basically like eating ice cream.  The older three can make smoothies all by themselves, and they love adding nuts, unsweetened coconut, cocoa powder, and spinach to their smoothies.  My personal favorite smoothies are made with coconut water (I freaking love coconut water...but it has a lot of sugar, so it's off the menu right now).  

Remember my food friend the roasted chicken??  Well, she comes back as another food friend: chicken broth.  Homemade chicken broth is not only versatile, but it also imparts lots of nutritional benefits.    It's really nothing more than veggies, salt, water, and chicken carcass.  I dump it all in the slow cooker and let it cook overnight.

Good morning, beautiful.

I have a great straining system set up with a large measuring cup/bowl, a fine mesh colander, and a bowl for scraps.

Strain the broth, put it in WIDE-MOUTHED glass jars (or it will explode), and put it in the freezer.  

Remember that bowl in the photo filled with all the bones and veggies and chunks from the broth?  Guess who gets to eat that?

It was cold and snowy, so the girls didn't want to come outside...

...until they realized the delicious treat that awaited them!

Yes, we feed our chickens chicken bones and meat.  Chickens are NOT vegetarians, and they will, in fact, kill and eat other chickens that are sick or injured. Why would I throw away bones and scraps when the hens could eat them?? 

See, I give the scraps from one of my favorite food friends (broth) to my favorite friends who give me food (hens).  It's the circle of food friends.  Haha