the art of staycationing

After years worth of regularly vacationing, many people consider vacation to be an annual necessity rather than a special treat. But let's define "vacation."

va·ca·tion [/vāˈkāSHən/] noun 1. an extended period of recreation

Maybe it's not in the official definition, but I think that when most people think of being away or on vacation, a big part of it is simply being away from work. (Not that work isn't awesome...hey Downs Creative, love you guys!) Heading to the beach for a week is certainly nice if you live close or have a large chunk of change laying around that you just don't know what to do with, but have you ever thought about enjoying a vacation...at home? [insert shocked gasps here]  Denying yourself from the traditional vacation doesn't mean you need to deny yourself the enjoyment of taking time off. And guess what? The beach will still probably be there next year.

Vacation destination 2012 - Home Sweet Home!

Obviously, a huge motivation behind opting for a staycation can be saving a buttload of money. Dave and I have always been very dedicated to eliminating debt and we're serious about our financial planning. After totally botching our budget when we bought our house (and lots of expensive things to go with it), we had a whole new appreciation for our usual diligence.

So after 9 months of paying, we're once again "debt-free" (other than the mortgage and Dave's school loans) ;)  This summer, we're going to celebrate by taking a staycation and enjoying our new home. 

In addition to celebrating my week-long birthday extravaganza, 4th of July and our 3-year wedding anniversary, here are a few other staycation ideas we (or you) might enjoy:

• Mini Golf/Go-carting - As something we always enjoy doing on vacation, it will be fun to check out a family fun center that we've never been to. Nothing says vacation like mini golf and go-carting.

• Amusement Park(s) - This is a no-brainer for a successful staycation. Check out parks you've never been to, as well as some of your local favorites. Sometimes, especially with bigger parks, it might be fun to go a few times and enjoy different areas, rides and trashy food. Be sure to check around for local ticket sales and deals.

• Gardening - Maybe this isn't everyone's idea of fun, but I think there are few things as satisfying as toiling and working hard in the dirt, getting absolutely drenched, filthy and exhausted, but then spending a cool evening basking in the glory of a lovely garden.

• Fishing - This is aimed more at Dave, but as long as I don't have to touch the naked worm, kill or injure a fish or see any killed or injured fish, I really enjoy it too. Basically, I like to sit by a lake with a hookless rod and eat snacks.
• Rock Climbing -  This is something cool I've been wanting to check out and there's a great indoor place nearby to practice! Whether it's rock climbing or anything else, make a point to try something new!

• Hit up the aviary, zoo, science center...etc. - Living near a fun city is always helpful when you're staycationing. Take advantage of nearby museums, parks and exhibits you might not otherwise make time for, or see what's new at places you have visited in the past.

• Canoeing - This is a relaxing and fun activity, even for lazy people. If you find the right river and head down stream, you can just relax and enjoy the view, sans rowing.

• Yoga - With how much I work and teach my own yoga each week, I feel guilty about not making time to visit other studios locally and downtown. I definitely plan to attend a class or two, but even if you've never tried yoga, vacation is a perfect time to start!

• Picnicking - (with Fluffernutter sandwiches) Oh yea. Picnicking (and Fluffernutter) scream 'vacation.' We plan to make a day trip to visit a park we've never been to.

• Dog Park - Although this is something we do regularly, it always makes us feel like we're on vacation. At this beautiful park, we love playing with all the different dogs and meeting new, friendly people every time we go. And after all, Zero goes to work too, so he deserves a vacation!

• Paddle-boating - There is just something I love about paddle boats and at $7 per glorious hour, this will be something calm to do at a local park.

All these activities will be supplemented with relaxing, movie-watching, ice-cream eating, picture-taking and sleeping-in. Yes, these are all things we could technically do on any weekend, but we rarely seem to make time for. We also think this staycation is the perfect plan for really breaking-in our first summer in our new house.

Whether you vacation or not, I think it's important to set aside time to enjoy what's already around you. Everyone loves traveling and getting away sometimes, but true contentment starts at home.

Update - The staycation weather severely limited our outdoor activities (over 95º all week!) but we still thoroughly enjoyed our time together. Maybe our next staycation will be enjoyed in the fall, though. :)

see progress - make progress

This was our overgrown garden jungle before I got my hands on it... August 2011

This is some progress, after pruning, digging and weeding... April 2012

Okay, so maybe the following photo doesn't look that different to you since April, but trust me, it is. I'm keeping up with "before" and "after" photos of this overwhelming area so that I don't quit. If I don't look back on how it really was originally, it will feel like I haven't got anywhere.

Here is what's been done since April:

- Area under Magnolia trees has been spruced up. Hostas planted and rock border added around the base.

- Gigantic stump up in front of the shed was annihilated by my Dad's chainsaw

- Planted Primrose, baby Liriopes and wildflower seeds.

- Existing Irises, Daylilies, Lambs Ear and a few other things I can't identify from other areas of the yard were separated and transplanted to fill in spaces. (Now you know why I made a rain barrel!)

- Removed random patch of rocks in the yard (front lower left), filled it and planted grass seed.

- Hedge border was pruned (hacked) by our well-intentioned neighbors, prompting our next big undertaking...a new land survey and a fence. :)

Current garden after much transplanting and weeding! June 2012

June 2012

It's slow-going, but I find that taking pictures along the way of any large project is a nice way to reminisce (about how miserably hard it was), stay motivated and see how far you've come. Give it a try next time you feel overwhelmed with a big job!

attention pittsburgh yogis!

Whether or not you consider yourself a ___________ yogi (fill in the blank with whatever you should not be insecure about), events like this deserve your attention and consideration. A full day extravaganza of yoga classes, workshops and healthy living information, there will be something for everyone....apparently, even a t-shirt.

One of my main goals as a yoga instructor is to empower students to reach their full potential, on and off the mat. In order to improve in any way, everyone must at some point step out of a comfort zone. Events like this offer a simple way to really get a taste of many different styles of yoga and fitness, discovering what resonates personally. Besides participating in yoga, you can expect to discover new teaching/practice inspiration, support local businesses and studios, meet new people and relax.

I am proud and excited that my city is participating in something like this. I love studying yoga and its effect on the mind/body. I cannot wait to see how this event will impact my practice, my students and the community. If you can't make it, be sure to check back here for an update after the event.

Namaste, Pittsburgh!

rain barrel DIY

With all the planting and gardening I am always working on, I've been going through a LOT of water lately. With 5 baby hemlocks, 2 baby blue spruce, transplanted hostas, daylillies and liriope, plus tons of growing bulbs and seeds, I was not amused with our water bill. I thought that now might be a good time to invest in a rain barrel!

The first place I looked was....a rain barrel store. Yes, they exist and there is randomly one within 2 miles of my house. Go figure! They had plenty of rain barrels to choose from, but even the typical  barrels (sans hose bibs or anything special) cost upwards of $45. Although I know a barrel isn't something you have to replace often, I knew I could do better than that.

I looked around and found used rain barrels of various size and color at a local fleatique. (L&L Fleatique in Adamsburg, if you're local!) $14 for a 55 gallon barrel? That's better. Now to make it into a functional rain barrel with a spout that won't serve as a breeding ground for mosquitoes. Hmmm....

It wasn't as hard as I thought it would be and it was certainly well worth my time and a few simple materials. Here's what I bought besides the rain barrel:

11/16 Drill Bit

- 1/2" hose bib

- Two 1/2" washers (one for the inside and one for the outside)

- One 1/2" lock nut (for the inside)

- One 11/16" hole cutting drill bit (be sure you get one that's just for wood since you only need to cut through plastic...otherwise, they're like $20)

- Screen for the top (this came in a large roll, but was only about $7)

- Adhesive caulking (I already had this)

Once you have all this stuff around, it's a quick project! Here's what to do:

 - Clean it: If you have a used barrel, I would definitely recommend cleaning it out. (Ours actually came with a few olives floating in their nasty olive juice from it's previous life. It was lovely.) I just used dish soap and a hose. Be sure to rinse it really well if you're planning to use the water for plants. Soapy water is harmful for plants.

- Mark a spot for the hose bib: Stand the barrel up and make a mark for how high you want the faucet to be. Keep in mind that you might want to be able to fit a large bucket or watering can underneath, but you'll want it as low as possible for optimal water pressure. Also, maybe estimate a few inches higher if you plan to dig out an area for the barrel to sit in.

- Drill hole for the hose bib: Lay the barrel on it's side. Using your new hole cutting bit, drill a hole.

- Establish threads in the barrel: Next, take your hose bib and thread it through the plastic. It will be a tight fit, but you don't want it to leak later. Be sure to keep it as straight as possible as you thread so that you don't make crooked threads. Once you get it in, go ahead and back it out.

- Add washer and attach hose bib: Now that you have the threads started, it will be easier to secure the bib. Apply caulking to one of the washers and place it over the hole, threading the bib back into place. You may want to add more caulk around the lip of the washer, just incase.

- The fun part: Crawl inside the barrel. :) Bring a flashlight, the other washer, caulk, a wrench and the nut. Apply caulk to the washer the same way, thread the nut on and secure it as tightly as you can. Add some extra caulk as needed, and then get the heck out of the barrel before your husband rolls you down the hill!

- Add screen to the top: Lay the screen over the lid and cut a square about 4" wider than the edge. Placing it over the top of the barrel, use the outer edge of the barrel lid to thread it in place. Then you can trim the excess screen.

- Put your barrel where you want it: You may need to dig a bit to level the ground, but just be sure that wherever you put it is stable. You're not going to want to try to move it when it's full and certainly don't want to worry about it tipping over.

- Cut your down spout: Cut your downspout so that it will end just above the screen of the barrel. This part can be challenging, if you don't have a good saw. I have a Sawsall that did the job, but I tried part of it with an Xacto knife, just out of curiosity. It was difficult, so if you need a saw, you can borrow mine. :)

For about $20 and 20 minutes, we're proud of this little DIY project...and you can guarantee our faces will be pressed up against that sunroom window watching the water pour in as soon as it rains.

UPDATE: We liked our first rain barrel so much that we decided to add 2 more! Getting 3 rain barrels to link and drain properly wasn't necessarily smooth-sailing since I had no idea what I was doing, but you can check out the process here and avoid making the same mistakes I did. :)

yoga for the feet

Ahh, the oft forgotten foot! Neglected at the gym, crammed into various styles of unforgiving shoes, hidden under socks or footie pajamas (is that just me?), tramped upon and disrespected daily. Outside of some occasional scrutiny, the feet, ankles and toes might be some of the most under-appreciated and neglected body parts.

Shame on us for not giving our feet undivided attention. ;) Although we can't necessarily have a foot massage every day, we can give credit where credit is due. Take a look at your feet and pay attention to warning signs and how they feel. Irregularities in our feet can indicate a wide array of health problems, many of which can be prevented and resolved through regular yoga practice. In fact, I myself straightened out my high-arch along with its corresponding knee, hip and lower back issues all through yoga practice. You can even ask my chiropractor. :)

Much of our balance, mobility and circulation is enabled through healthy tootsies. Take a look at the following to see how you can have your own foot-focused yoga practice!

Learning to spread and activate the toes can relieve pain, strengthen the foot and improve your yoga practice.

Focus on balance:

When it comes to steady balance and correct overall posture, our natural uninhibited feet know best. Whenever possible and socially acceptable, free your feet from the confines of socks and shoes and allow your soles to connect with the ground. Every time we use our unsupported feet for balance, we are strengthening, stretching and stabilizing the entire surface of the foot as well as the ankle and shin. Be careful if you're relying on shoe insoles to correct a foot imbalance; they often only serve as a crutch.

Practicing balance poses will help you become more aware of the surface of your foot. Your balance will suffer if your foot is not grounded on the mat. Think of poses practiced on one foot such as Tree pose or asanas such as Crescent Lunge or Garland where we might balance on both feet.

Fan out the toes:

You may have heard your yoga instructor cue you to "spread the toes wide," which helps to open the surface area of the foot and connect all 4 corners into the mat. It's a conscious way to expand and relax the foot in standing asanas. But after years of neglect and unforgiving shoes, many students aren't actually able to lift and spread the toes. So, to work on the opening toes, you can try wearing those dorky toe shoes, or you can work on them manually with your fingers. 

Manual toe stretching

Without forcing it, try to slip one finger between each toe in your favorite seated posture (maybe Easy Seated or Stacked Fire Log pose). It definitely feels weird, as it's not something we normally do in daily life, but with time, the surrounding muscles will loosen making way for a more healthy foot and toe base. It also won't feel so creepy after a while.

Roll the ankles: 

Stiff ankles can be a source of contention on and off the mat. Take some time to really warm-up and loosen the ankles, rolling loosely in one direction and the other. Working on the ankles will allow you to move deeper into many beneficial ankle/foot poses such as Downward Facing Dog and all of the Warrior series.

Massage the feet:

If you've ever received or given yourself a foot massage, you may notice that some spots are terribly ticklish, uncomfortable or even painful. While many people enjoy having their feet massaged, others find it so uncomfortable and irritating that it's not even feasible. Those people need it the most. Even if your foot doesn't normally hurt, hating foot massage is a red flag for muscle imbalances. Barring serious injury, if it feels sensitive and tight, gentle massage will help increase blood flow to that area and loosen and relax the surrounding muscles.

If you're not feeling a deep release from massaging your foot with your fingers, try standing up and gently rolling (one foot at a time, please) the sole of your foot across a tennis ball. Tennis balls provide just the right amount of cushion and support for all sorts of massage and it's a great way to knead out the foot. Over time, your feet will not be as sensitive.


During your next yoga practice, focus on your feet as an intention for your practice. You might be surprised what you discover!

national pollinator week!

Many of you probably don't know or care that it's National Pollinator Week, but pollinators are kind of a big deal. Besides working tirelessly in beautiful gardens everywhere, 1/3 of every bite you eat is totally dependent on a pollinator. The least we can do is celebrate them once a year.

Hummingbirds, beetles, bees, butterflies/moths & Ronald McDonald bats are all important pollinators

Pollination is the transfer of pollen from the anthers of a flower to the stigma of the same flower or of another flower.  Pollination is a prerequisite for fertilization, which allows the flower to develop seeds. (Clearly, pretty important.) Here's some info about Pollinator Week:

"Five years ago the U.S. Senate’s unanimous approval and designation of the final week in June as “National Pollinator Week” marked a necessary step toward addressing the urgent issue of declining pollinator populations.  Pollinator Week has now grown to be an international celebration of the valuable ecosystem services provided by bees, birds, butterflies, bats and beetles. The growing concern for pollinators is a sign of progress, but it is vital that we continue to maximize our collective effort.  The U.S. Secretary of Agriculture signs the proclamation every year."  -Pollinator.org

Surprisingly, many people are still uninformed about the challenges currently facing bats and honey bees, both of whose futures are frighteningly uncertain. In 2006, the first case of White Nose Syndrome was discovered in a bat cave in New York. Since then, the rapidly spreading fungal disease has been associated with the deaths of 5-6.7 million North American bats. Once contracted, the mortality rat of White Nose Syndrome is 95%. It continues to spread without any progress in prevention or treatment. (Besides the important role bats play in pollination, a single brown bat can eat up to 1000 mosquitoes in one hour.)

As for honey bees, Colony Collapse Disorder was first discovered in 2006. Colony Collapse Disorder (or CCD) is a phenomenon in which worker bees from a beehive or colony abruptly disappear. Specialty crops, especially almonds, depend on bee pollination so heavily that the sharp decline in bee populations has begun to affect harvests. No one knows what is causing CCD or how to prevent it, but according to this informative bee blog:

"Current theories being researched include new strains of bacterial or viral infections, pesticide poisoning, or invasive pests. Stress is also thought to contribute to colony collapse, like when bees continuously pollinate crops with low nutritional value. And with fewer bees to go around, entire hives are being trucked farther and farther, placing more stress on those adult worker bees that escape contamination."

Regardless of what's causing CCD, scientists are still working tirelessly to find a way to control the decline.

The remaining types of pollinators aren't safe either. Historically, hummingbirds were killed for their feathers, but today, habitat loss and destruction are a big threat to hummingbirds. Pesticides remain the main threat for beetles and butterflies. It's important to spread awareness about Pollinator Week not just because it's an excuse to have a picnic, but because people need to get involved. There are many simple ways in which to help, (like donating or volunteering) Check out some ideas here and below:

This week, in some small way, celebrate the thousands of teensy-weensy helping hands behind our food and gardens!

yoga myths [for future-yogis]

I know that yoga can be intimidating. I've been there. That moment of apprehension before stepping into your first yoga class, you might feel worried about doing the poses "correctly," worried what others are thinking, or just not knowing what to expect. The good news is: a lot of common stereotypes about yoga are inaccurate and if you're patient, you can find a class, atmosphere and an instructor that work for you.

Take a look at the following list and let go of these yoga myths:

1.) Yoga is for pretzel people: Becoming more flexible is only one very small goal of yoga. More important aspects you will discover are tuning in to your body, letting go of ego, calming the mind and cultivating a steady, even breath. Ask your yoga instructor for modifications in any poses that ever make you uncomfortable.

2.) Yoga is for women: This is a huge, irritating and unfortunate misconception in much of our Western culture. A Yoga Journal study recently found that as many as 4 out of 5 yoga practitioners in the United States are women, yet historically, yoga was practiced and studied almost exclusively by men!  Whether it's sociological or psychological, many men in our society are unwilling to try, intimidated by or uninterested in yoga. Thankfully, there are also many dedicated, focused and accomplished male practitioners and teachers who are helping to break this stereotype and welcome more men into the studio.

3.) Yoga is dangerous: Thanks to some recent media hysteria including controversial articles such as this one from the New York Times, some people have wrongfully deemed yoga as unsafe. (Naturally, any happily practicing yogi or informed instructor will defend the benefits of yoga with vehemence, so perhaps I'm biased.) I understand that being unprepared for Bikram yoga or hot yoga can be dangerous for beginners, or that outside of the watchful eye of an experienced instructor one might not properly cater to their limitations. But the fact of the matter is: yoga is about connecting and paying attention to your body. It is not a sport and it is never meant to be painful. Not only that, but there are literally dozens of different types and forms of yoga, many of which do not even include physical postures or asanas, so they're no more hazardous than breathing. :)

4.) Yoga is a religious practice: It's true that yoga is linked to Hinduism and Buddhism and is an integral part of those religions, however, yoga in and of itself, is not a religion and need not be associated with any particular faith. Depending on what type of yoga class you attend, the spiritual aspect may be played up or played down. If you're uncomfortable with either style, be sure to check with the instructor or studio beforehand. Yoga also often includes some time for personal meditation that can be used however you choose. (Read more about savasana here.) Many yogiis simply view this as a time to quiet the mind and connect with the breath.

5.) Yoga has no cardio benefit: Running, swimming or biking are activities that people usually associate with cardio workouts. But cardiovascular exercise, or cardio for short, is loosely defined as any physical activity which raises the heart rate, strengthens the heart and increases lung capacity. According to the University of Maryland Medical Center, "Deep yoga breathing helps to condition the heart and lungs and makes them stronger." Again, acknowledging the many types of yoga that are available, you may or may not be achieving a sustained cardiovascular-stimulating state, but let's just say, if you are, you'll know it. :)

6.) If you already workout, you don't need yoga: If you already workout regularly in other ways, that's great! But don't be fooled into thinking that yoga isn't good enough or important to include in your schedule. Not only is it great cross-training for whatever you already do, but yoga helps to keep muscles throughout the body and the spinal column aligned and symmetrical. Another little-known fact is that yoga is isometric (opposing muscles contract and cause movement with no change in resistance) and isotonic (muscle-building contractions against resistance). Lastly, yoga is therapeutic, helps heal and prevent injuries, improves chronic conditions and illnesses, and balances mental stress.

7.) Yoga is for Prius-driving hipsters: This is just another naive stereotype. Yogis come in all shapes, sizes and personalities. Being mindful, peaceful or awesome is not a prerequisite for yoga and no one is judging you or your style. [I suppose do wish I drove a Prius, but that is just a coincidence and has nothing to do with my yoga practice. ;) ]  

I know that these lists have been done before and I realize that many of these myths will prevail, but if any of this information has been even slightly encouraging for just one nervous future-yogi, then this post has served it's purpose. Pass this along to those who need to hear it! :) Namaste!

5 faux pas of diy

We all try to prepare before any DIY project, but the fact of the matter is, we're susceptible to certain pitfalls of enthusiasm. It's easy to get over-excited and ambitious, especially with all the tutorials, videos and kits that make knocking out that wall look so oh-so-simple! All I need is a large hammer!

But maybe before you jump into your next project, take some time to plan ahead. Although planning is not always the fun part, lack thereof can be a real challenge later on. Don't let these 5 faux pas cramp your style along the way:

Bob Vila, original host of "This Old House"

1) Ignoring reality - Being overly optimistic about your skills is definitely the number 1 damper for any DIY project. Remind yourself that you are not MacGyver, Ty Pennington or Bob Vila. :( You might not realize you're in over your head until it's way too late. Although you can't prepare for every surprise challenge along the way, try and take off your rose-colored-glasses beforehand. Consider your options, do you research and don't assume that YouTube videos will rescue you in the midst of your conundrum.

2) Unrealistic budget - I know that budgeting can be a big bummer when it comes to any home renovation project, but a budget that has been pulled from the deep and endless pit of denial is even worse. If you're getting into any project without the help of a professional, make sure you are aware of all the steps, supplies, materials and possibilities, being sure to allow for some wiggle room in your costs. Running out of money half-way through your DIY spree is not fun.

3) Lack of Tools - Sometimes it's hard to know exactly what tools you'll need until you realize you're missing it. If you're not sure you have all the proper gadgets, contact a family friend, dad or neighbor in advance to see if you might be able to borrow something. Don't try to rig up something because nobody wants to end up with a DIY project that looks like a DIY project. :)

4) Indecisiveness - Depending on what you're doing, this might not be that big of a deal. Some things can be easily changed or revisited later, but if you're tearing out walls or installing kitchen cabinetry, make sure that you spend some time creating an image of the end-product as best you can. Before you dig in, line up any swatches, take photos, make sketches and brainstorm your brain out. Sites like Pinterest or the DIY Network are extremely helpful for initial brainstorming, prep and idea organization, so take advantage of them if you're having trouble. It's normal to get freaked out in the midst of a difficult project or after the first roll of paint goes up the wall, but now is not the time second guess your overall vision. Take care of all the waffling early on.

5) Unrealistic Timeline - We're all pumped to get to that "after" phase, but rushing any good DIY project usually makes for a sloppy (and most likely drawn-out) end product. Set goals for your timeline and try to stick to it, but stay flexible. Be sure to allow time for eating and sleeping...and maybe some yoga.

Don't worry, I think we all have fallen into every single one of these traps. Luckily for me, they've only been minor set backs, but had I been more patient and prepared, the project execution would have been more smooth and efficient. This list will help me next time!

"When we put down ideas of what life should be like, we are free to wholeheartedly say yes to our life as it is." - Tara Brach

6 tips for savoring savasana

Savasana Pose - spine and neck are elongated, feet and legs relax open, palms face upward

Deepen mental focus throughout your life and yoga practice by working on your savasana.



Savasana, Sanskrit for "Corpse Pose," is the supine resting posture typically performed at the end of a yoga class. Yogis all over the world use this time to quiet the mind and body, allowing the asana practice to settle in. Simultaneously existing as one of the easiest and most difficult yoga postures, it deserves our attention and even a blog post. What should we really be doing in savasana? How does savasana really impact our yoga practice? And what can we do to improve it? The following are a few tips that will (hopefully) help you to work toward your best savasana...ever:

1) Take your time settling in: Whether or not your instructor cues it every time, take a few moments before complete stillness to really let go. Scan your body a few inches at a time from head to toes, flexing and releasing any areas of tension. Pay special attention to your neck and shoulders, lower back and hips, imagining that you are melting into your mat. If lying in the typical savasana (as shown above) isn't completely comfortable, feel free to move your legs or arms into whatever posture feels best for you; just try to find a reclined pose in which you can remain comfortable and stationary for a few minutes and keep your eyes closed.

2) Release the ujjayi breath: Your strong ujjayi breath was used to build and maintain internal heat throughout practice, carrying you through the asanas and helping to keep your mind focused. Now that you're in savasana, allow your breath to return to it's natural rhythm, cooling down the body. You may still continue to focus on your breathing to help keep your mind from wandering.

3) Realize that savasana is essential: When you're doing your best to squeeze in a practice or you're plotting out the rest of you're important day, it may be tempting to skip or shorten your time in savasana. Maybe you feel that the real tangible portion of practice is over and now you are just biding your time for a few minutes before rolling up the mat. This attitude could not be farther from the truth. 

Unfortunately, the folks who most desperately need savasana are often the ones who truly take it for granted. They might feel confined, awkward and restless or just consider it as a time to run through the upcoming "to-do" list. (If this is you, please read-on!) Savasana is arguably the most important part of practice. Especially if we take no other time for meditation or prayer, it is imperative that we use our savasana to intentionally practice slowing down the spinning mind and decompressing. There is plenty of interesting science behind the benefits of meditation and relaxation, but here is one summary in simple terms by yogi Bryan Kest:

"Thought alone can facilitate the secretion of hormones and chemicals into the bloodstream that provoke a mental or physical reaction. The heart rate may rise, blood pressure become elevated, (hypertension), stomach may secrete acid, the muscles may tighten, etc... So within this corpse pose there is a practice happening..." - Bryan Kest

(Read a bit more about the importance of savasana here.)

We are pursuing intentional and focused repose of the mind, body and spirit. Through repetition in savasana, we strive to achieve and refine physiological relaxation during a relaxed state; off the mat, we are then more likely to remain calm or unwind quicker during times of stress.

4) Set an intention: Savasana is a time to learn to be present with yourself, connecting your mind, body and spirit. Strive to remain conscious and focus on being totally present in the moment. If there is something you're struggling with or working on in your life or yoga practice, use this time to meditate or pray about your goal. Whether it is patience, strength, confidence or peace, your positive energy will have a positive impact.

5) Stop with the fidgeting: Do you really have an itch there or are you just starting to become uncomfortable with the silence? Sometimes, when we're distracted in any yoga asana, we turn to little habits and mannerisms that won't necessarily come off as fidgeting. These little traditions might be subconscious. Next time you're in savasana, try to admit these patterns to yourself if they exist and check your frame of mind when they occur. If you feel distracted, try to bring your focus back to your breath.

6) Acknowledge that savasana is literally only a few minutes of your time: I find it very interesting (and sad) that savasana in traditional Eastern yoga is anywhere from 20-30 minutes. Here in our hustle-bustle Western world, it's usually only held for 2-5 minutes. I understand that it's a challenge to surrender the mind and savasana will always be a work in progress, but if you really feel like savasana is taking forever, just remind yourself why you're there and recognize your need for those few minutes.

Savasana should be a time of bliss for your mind and body. Savor it. If you already embrace savasana, there is always room to improve by lengthening the duration or trying a simple guided meditation. (If you have a smart phone, there are even all sorts of free meditation apps you can download to practice.) If it's not always relaxing, that's okay, but please don't throw in the towel (or the mat, for that matter). Just like the physical yoga postures, with time and diligence, savasana will begin to feel more natural. You'll be able to take the peace and emotional control you cultivate during your practice and carry it throughout your daily life. The world could use more peace and emotional control! Namaste :)

table transformation

My roommate from college just graduated from vet school and is in the process of house-hunting. (Yay!) I needed to think of a good gift, but I wanted it to be something personal, so naturally, I decided to up-cycle a piece of furniture for her! After some hunting around, I found a neglected old Drexel end-table that was full of potential.

$8 Drexel end table found at Goodwill

The top of the table had some beautiful inlaid wood detail, but was in pretty bad shape. I wasn't sure I would be able to salvage it without painting over it, but I had to try because I instantly had a vision for it.

I used my trusty Minwax Red Mahogany stain and pre-treated the worst (lightest) parts with a little paint brush. After that dried a bit, I then used a clean rag (read: old sock) to smooth the rest of the stain on, working with the grain. It was a bit difficult because of how the seams met, but the color came out beautiful, as usual.

I could have stopped here, but I wanted this little table to be special to my friend. Being that she is a total purple-aholic, I knew I could get away with a fun shade. Steeling myself, I went with a more grown-up subtle color from the Martha Stewart line of Glidden paint, called Wampum. It was the only purple I could find that had some gray undertone.

Sanded and stained top and shelf

After 1 coat of paint

I adore this color and how it turned out, but it certainly did not appear like the swatch. It's much more lilac and less gray than I'd planned. I'm still considering using the leftovers to paint our upstairs bathroom. [I'm also secretly considering keeping this lovely table and giving my friend a purple gift card!] ;)

The finished little purple table

I'd like to think I gave this little end table a new lease on life. From a dark corner of Goodwill, surrounded by other unwanted and misfit furniture, she was rescued and renewed. She is now draped in a creamy and calming hue contrasting with her glossy and dramatic mahogany wood tones.

Label inside of drawer - Ink pen sprayed with a coat of clear polyurethane

New floral knob detail

May she forever be graced with coasters, her flower-knobbed drawer be brimming with treasures and her little shelf be piled high with favorite books!

Inlaid wood detail

gluten-free? you mean me?

My mom has always hated to cook and my dad has always hated to eat. Perfect pair, right? Sure, but that also means that I never really picked up many useful cooking tips and tricks. In the 3 years since I've been married, I've come a LONG way in my cooking adventures. For the first year, Dave protected me from the horror that I considered cooking to be and did most of the grocery shopping and dinners. Ignorance is bliss. Eventually though, it became obvious that I couldn't avoid cooking forever. I started to become frighteningly curious about cooking and I wanted to incorporate new foods and healthy recipes into our healthy lifestyle.

One of my first infamous experiments involved a soup that called for 3 cloves of garlic. It was then that I learned a very valuable lesson: the difference between a BULB and a CLOVE. Idiot, I know. Another incident for a family picnic involved me turning on a pot full of corn-on-the-cob (sans water) only to smell burnt popcorn 20 minutes later. I could go on all day assuring you that from crock-pots to hard-boiled eggs, I've truly failed it all.

Did you know that eggs will explode the entire way out of the pot if left unattended?

These exploratory trials progressed varying in degree of severity, anger and success, but over time, I did develop a recipe book and became comfortable with a handful of go-to dishes. I also worked on setting timers.

Just tryin to toast some freakin bread...

This year, when my husband decided to go gluten-free for health reasons, I obviously planned to join him for support. I started a Gluten-Free Pinterest board and assured him that everything would be fine, but internally, I flew into a panic. Gluten was in everything! It haunted me from every label. What would we eat? Why me!? And the worst shock of all...no more pizza delivery to bail us out!

Flash-forward to now, much to my surprise, the months that followed have not been as hard as I'd thought. In fact, going gluten-free has forced me to think about cooking more. Perhaps it's partially due to my obsessive nature, but 6 months in, I've tried tons of new recipes, become slightly more comfortable with deviating from the exact directions of said recipes and have ended up with many more successes than failures. I've found plenty of gluten-free substitutes, helpful gluten-free blogs (see the right of this blog) and even a few local places to buy discounted gluten-free things, like cereal and flour. Although it definitely takes more planning, thinking and reading labels, I've become a better and more informed cook because of it. 

Goal vs. Results - 2011 Halloween Party

Goal vs. Results - 2011 Halloween Party

Don't get me wrong, I still get freaked out if I'm cooking more than 2 things at one time and I can't say, "I love cooking" without sneering, but where would I be had we not made a gluten-free commitment? (I think these photos can answer that.)

The bottom line is: don't be afraid to experiment, especially when it comes to your health and diet. Unless you have a personal chef, you're never going to escape the chore that meal preparation can be. But the more prepared you are for the challenge, the less of a chore it will be! Dietary restrictions can be freeing! :)

let there be [better] light

Back sun-room light fixture

One thing our house definitely did not come with was noteworthy light fixtures. In most rooms, you will find a non-nondescript brass fitting with nothing but a naked bulb glaring down at you. Charmingly simple? Industrial? Shabby Chic? Maybe not...

The one that plagues me the most is in the back sun-room at the entrance we use daily. Even though we rarely turn the light on, the barren bulb still greets me right when I come in the door.

Since this is one of our homiest rooms, I wanted to find an equally welcoming light fixture, without spending hundreds of dollars. Naturally, the first place I looked was Restore. I just so happened to wander in on day when all light fixtures were half off. The little lantern I had my eye on was a whopping $8 before the sale.  :)

I bet a lot of people walked right past this poor little lantern without even giving it a second glance. My husband was quick to voice his opinion that it looked "old" (even though our house was built in 1922...), but I saw pure potential in this little gem.

$4 lantern before the makeover.

I thought the brass and frosted flower designs on the glass were what really made it look dated, so I was planning to spray-paint the brass parts glossy white and frost the glass over completely. It would be a plain and simple makeover.

BUT THEN...during a fitful cleaning frenzy in the basement, I came across the leftover scraps of window film from our upstairs bathroom project. "Why did I save these pieces!?" I grumbled and flung them over my shoulder into the trash, just as the light-bulb went on over my head. After some quick measurements, I realized I had literally just enough (down to the inch) to cover the glass of this lantern. I pinched myself and then got to work.

Here's what I did:

- I disassembled the lantern as best I could. I had really hoped I would be able to get the glass panels out, but no such luck without breaking something. This was as "disassembled" as I could get it.

Sorry for the blurry photo, but I was excited to get started.

- So I taped it all up with painter's tape and pieces of paper painstakingly cut to cover each glass panel
- Spray-painted the whole thing white with white Rustoleum
- Traced and trimmed out the glass shapes onto my window film
- Applied window film
- Squealed with delight at the result

I realize the suspense is agonizing, but you'll just have to wait for the "after" because my work here is done. (AKA I don't trust myself to mess with electricity, so I'll need to get help hanging it.) Stay tuned!

UPDATE:
So here it is!

Quite an improvement, if you ask me! :)

alternate nostril breathing

When a student recently asked me about our alternate nostril breathing practice, I explained that it actually helps to create synapses in the brain between the left and right hemisphere. This was not exactly the answer anyone expected. :)

Alternate nostril breathing is a breathing exercise (pranayama) to help restore imbalances in your brain. It is a relaxing technique, usually practiced at the beginning or end of a class and will leave the practitioner feeling refreshed and alert. It's not just bringing extra oxygen into your blood and brain, there's some very interesting science behind it.

Your nostrils contain nerve endings that are directly linked to your brain and nervous system. Breathing in through your left nostril will stimulate the right “feeling ” hemisphere of the brain for increased alertness, while breathing in only through the right will stimulate the left “thinking” hemisphere and calm the mind. A little memory hook, right nostril = relax, left = alert

Research has shown that we all tend to favor one nostril or the other throughout the day. You may notice it sometimes and it may switch every few hours or so, but we don't always breathe openly through both nostrils. It has also been found that during times of congestion, brain activity on the hemisphere linked to the less congested nostril is more active than the clogged up nostril and corresponding hemisphere. (Now you know why you feel so dopey when you get a bad head cold and both nostrils are obstructed)

Consciously alternating your breath between nostrils activates the brain as a whole for increased function and helps to correct these imbalances in nostril functioning and brain functioning. Cool, huh? Here are some of the main impressive benefits of this pranayama:

Maybe it's just me, but I definitely think I could use some extra brain function sometimes. :)  Alternate nostril breathing is not complicated to practice, it's just a slow intentional deep breathing technique. If you'd like to try it, follow the directions below.

Alternate nostril breathing is safe for most people to practice, but under no circumstances should anything be forced. As with any pranayama exercise, if you feel too congested or if you ever begin to feel light headed for any reason, please stop and return your breathing to normal.

This pranayama is a great option for that little mid-afternoon boost. So maybe next time you're ready to turn to coffee or caffeinated soda, try a few rounds of caffeine and sugar-free alternate nostril breathing.

Namaste!

For more interesting articles and studies on alternate nostril breathing and its immediate effects on the brain, metabolic processes and immune system, check here.