4 am Yoga Practice

Today was an amazingly beautiful fall day. It was crisp yet warm in the sun. I am a nature girl. i love being in nature, breathing in the fresh air and feeling the sun on my skin (for at least 30 minutes a day to get my D3 of course).

I've had a home yoga practice for a long time. Since having mason and owen i get up before they wake to practice and have my quiet time. some mornings i make my green juice first other mornings i do my yoga practice first. lately i've been almost jumping out of bed to get on the mat at 4am- yes 4am. some mornings i'll even wake automatically at 3:30 and i just get up and go right to the mat. I've even increased my morning practice time to 2 hours most mornings- it all depends on how late the boys sleep. I will do a morning practice even if i 'm going to a yoga class that day. My morning practice consists of breathing, sun salutations, vinyasa flow sequences and body rolling. if you have never tried body rolling with either balls or a foam roller you have got to experience it. it is essential for me to open up various parts of my body such as the pecs, psoas (a hip flexor muscle), piriformis (a hip muscles), IT-band, quads and more. I use it therapeutically with all my clients and patients. The combination of breathing, yoga, body rolling and mindfulness in the morning helps me to get my body and mind prepared for the day.
so when i hear those little feet pop out of bed or a little cry from owen i'm ready to be a mom and live my yoga throughout the day.

every morning i set intentions for the day. today it was to be present and breathe in everything i do and to go with the flow. i've had a very busy last two weeks between work, clients and workshops and i was looking forward to spending a day with my two boys just being present and going with the flow. when i set intentions in the morning i repeat these intentions throughout the day.


The day was perfect!!
i woke at 4 for my yoga practice
boys woke around 6ish
we relaxed, made smoothies and got ready for the day with classical music playing in the background (i'm a big believer in the healing of music so i suggest you experiment with how music makes you feel)
we went to the market to stock up on all our greens and produce and food for the week. i love shopping with the boys. mason is such a helper now. he opens the bags for me while i put all my greens in.
we stopped back at the house to unload, get a snack of apples and almond butter for the boys and blended cantaloupe for me.
we then played soccer and ran around in the back yard. sooooo much fun!!
owen took a nap and mason and i went to the park to play more. he found 2 little friends and they played liked they were best friends forever. i love this about kids. they make friends so easily and just have fun playing. i loved just watching them in action. i stood in the sun just taking in the rays.
next it was time to go home and make dinner. we ate, took baths and relaxed together as a family.
SOOO simple and perfect. it was the exact type of day that i needed.

i challenge everyone to experiment with doing a morning yoga practice and setting an intention for the day.

namate, kelly

Lifelong Learning

I just completed my second physical therapy continuing education course in two weeks. Last weekend i did a course called, "Functional Anatomy" which was a review of anatomy, the muscles and their origins, insertions, actions and functions, possible dysfunctions and treatments. Today i completed a two-day course on "Balance Enhancement and Fall Prevention." I'm reminded again how important it is to continue learning forever- to NEVER STOP BEING A STUDENT.

As a teacher myself i know how satisfying it is to share my knowledge with others and make a profound difference in people's lives. it is just as satisfying for me to be a student. i love to learn and build on my current knowledge base. even though i do a home yoga practice i also take yoga classes from other instructors almost daily. i love being the student, listening to new cues, experiencing new sequences, being silent and going within.


So I challenge everyone to be a student of life everyday. This could be in the form of reading a new book, watching a documentary, taking an art class, taking a new exercise class, observing children play, meditating- there are endless ways to continue to learn everyday!!

Namaste, kelly

Raw Holiday Bliss

The holidays are here soon and there is no better time than now to experiment with some fabulous raw vegan recipes. You do not need to do a completely raw holiday dinner but include just a few items that will impress everyone!!! Raw Vegan foods are loaded with nutrients and enzymes that are otherwise destroyed when you cook food. If you do choose to eat cooked food it is best to eat raw foods with the cooked foods so the enzymes from the raw food can help you digest the cooked food. So get excited for some delicious and nutritious raw vegan holiday recipes!!


Savory Herb Stuffing
*instead of a turkey this year go for the raw vegan choice of a nut stuffing or loaf. To make this recipe into a nut loaf just shape it into a loaf and dehydrate at 118 degrees for 12 hours.

1 cup soaked raw almonds (or walnuts)- finely ground in a food processor
1 cup soaked raw pumpkin seeds- finely ground in a food processor
1 cup soaked raw sunflower seeds- finely ground in a food processor
1/3 cup chopped yellow onion
¾ cup diced celery
1 ¼ chopped mushrooms- marinate in 2 tbsp wheat-free tamari for 1 hour
2 tbsp olive oil
¼ tsp sea salt
½ tsp black pepper
1 ½ tsp kelp
1 ½ tsp dulse
1 ½ tsp sage
1 ½ tsp thyme

*Prior to eating all nuts and seeds they should be soaked and rinsed to remove enzyme inhibitors. Soak nuts for 8 hours and seeds for 4 hours, drain and rinse.

In a large mixing bowl combine all ingredients and serve.

Serving Suggestions: Take the stem out of a collard leaf and roll some of the stuffing in the collard leaf with other veggies such as sprouts, carrots and red peppers. Or just place the herb stuffing on a romaine leaf and enjoy.

Cauliflower Spinach Mash

2 ½ cups cauliflower- ground in a food processor
¼ cup raw macadamia nuts (or almonds or walnuts) (soaked for 8 hours, drained and rinsed)- ground in food processor
1 handful of spinach
¼ cup olive oil
1 tsp sea salt
1 clove garlic, crushed
Fresh ground pepper to taste
*I love adding a dash of cumin, tumeric and cayenne too!!
*if you want this recipe to resemble mash potatoes omit the spinach and additional seasonings.

Place all ingredients (except black pepper) into a food processor and mix until fluffy. Top with fresh ground pepper if you choose.


Kale Raisen Salad

1/4 cup raisins (soaked in warm water for 10 minutes)
1 bunch Kale stems removed
3 tbsp olive oil
3 tbsp lemon juice and or orange juice or mixture of the two
1/4 tsp sea salt
1/4 tsp pepper
2 tbsp pumpkin seeds (or pine nuts or sunflower seeds)
2 tbsp raisins
*Sometimes I add a dash of cinnamon to this recipe.
*I also like adding a few chopped soaked sun-dried tomatoes to this recipe. It adds color and flavor!!

Soak raisins in warm water for approximately 10 minutes, drain and save soaking water.
In blender or food processor, combine olive oil, lemon juice, salt, pepper and soaked raisins. If after blending, it is too thick add some of the raisin soaked water to thin.
Mix dressing with Kale and let stand for at least 15 minutes. Toss in the pine nuts and remaining raisins when ready to serve

Use the above recipes to make a plate of mouthwatering nutrient-dense and delicious food to enjoy with family and friends!! Plate like this:

*Serve the Savory Herb Stuffing in a collard wrap with sprouts, red peppers and carrots. Maybe keep a few marinated mushrooms to add into the wrap too. I would add a little avocado too. Or you can make a bed of greens with the Kale Raisen Salad and place the Savory Herb Stuffing on top.

*A scoop of Cauliflower Spinach Mash. I always want to include more greens so I add the spinach and extra spices.

*A large serving of Kale Raisen Salad.

Or just experiment with one recipe at a time at your next holiday event.
This meal is one no one will forget!! Enjoy and please send me your comments!!

Raw Yoga Mom Update

ELIZABETH'S GONE RAW


Last friday i went to Elizabeth's Gone Raw's 5-course raw vegan dinner and it was just amazing: kale chips, dolmas, arugala and marinated mushroom salad, sorbet, olive raviolis and pumpkin cheesecake. DELISH!!! The only downfall about dinners like this is that it is soooo much more food than i am used to eating at one sitting and my belly just does not like it. my energy is sapped after i eat a meal like this. I'm very sensitive to food and its like my body just gets overwhelmed. so for two days after i eat like this i detox- water with lemon, green juices and fresh fruit and veggies- very simple!! now of course what i know i should do is ask to take the dessert home but its sooo hard when it looks sooooo delicious- but i will do it next time!!

COLD WEATHER EATING: MY FAVORITE WARMING MEAL




The cooler weather is upon us and soon the shorter days. during this time i crave a hearty warm meal occasionally. i don't eat much cooked food but when i do my favorite is the meal i did today- and it was very yummy and satisfying. here is my favorite:
cooked quinoa
baked or steamed sweet potatoe
chopped cilantro
chunks of avocado
green peas (or broccoli or any other veggie you want)
dash of sea salt to taste
In one big bowl i put approximately 1/2 cup cooked quinoa, 1 small sweet potato (in chunks and slightly mashed), handful of peas, chunks of avocado, a handful of chopped cilantro and a dash of sea salt.
i love when the really warm quinoa melts the cooler avocado- sooo yummy!!

MOM'S GROUPS, SUPPORT AND EDUCATE YOURSELF!!!

This morning i spoke to a group of moms in regards to nutrition. i love working with moms and families because i, as a mother, wife etc can relate to many of the issues they have. Motherhood is challenging and getting support from other moms and professionals that can help you find solutions to issues is the key. one big problem with nutrition today is that the media and marketing campaigns send out the wrong information. I challenge all moms and families to do some research and learn why we should not "go with the flow" in regards to what the government and the media tell us to eat. Watch some movies on the topic such as "The Future of Food" or "Food Inc." You will never eat the same. I'm always happy to talk with moms groups so please pass the word.

PICTURES FROM THE PUMPKIN PATCH
I love this time of year and i love going to the pumpkin patches. This year we did Homestead Farms and Butler's Orchard. I love the big sliding board!!





Namaste, Kelly

Healthy Kid's B-day Party Food

Mason celebrated his 4th b-day on October 19th. we had a big b-day party for him that started with loads of outdoor activity- soccer, games and more. We were blessed with the most beautiful day in October!! It was sunny and just the perfect temp. I was faced with the question of what food to provide for kids and parents that will be Delicious but also Nutritious (or at least not harmful). I don't want to be that crazy mom that has no birthday cake and only serves fruit- even though i would sooo much rather do that. I had my friend and colleague, Rachel Merga, make a "healthier" b-day cake with an amazing picture of a transformer on it!! Mason is all about Transformers now. Everyone loved it and i could feel good that it had nothing that could possibly harm the kids. If you buy these terrible mainstream cakes from Giant (or many other stores) you are literally feeding your kids and guests chemicals that can seriously harm them.
i also served fabulous "oat energy balls" that i make often for my kids and events. i have loads of variations of these balls and other energy balls but this is a good base that almost everyone loves. You can vary the nuts and seeds, the nut/seed butter, the dried fruit, the type of sugar etc. Just play with it. i often add carob for more calcium or Sun Warrior Vanilla Protein Powder for more protein. i also provided a fruit and veggie tray and organic apple juice. i went around to each child and asked if they wanted some colorful fruit with their cake. almost everyone took some!! I loved it!!

Here is the "Oat Energy Balls" recipe:

Energy Bites:
2 ½ cups rolled oats
½ cup raw pumpkin seeds
½ cup raisins
2 tbsp raw sunflower seeds
1 tsp cinnamon
½ cup almond butter, sunflower seed butter or any nut/seed butter you prefer
1/3 cup plus 1 tbsp honey or agave nectar (i'm not a fan of agave so i use a variety of other sweeteners- lucuma, mesquite, stevia, dates etc. Date paste works very well because it combines everything).
2 tbsp barley malt syrup (i don't often use this or i use less. I substitute the other sweeteners)
1 tsp vanilla extract

1. grind ½ cup oats and ¼ cup pumpkin seeds in food processor until powdery. Transfer to a medium bowl and set aside.
2. combine remaining 2 cups oats, remaining ¼ cup pumpkin seeds, raisins, sunflower seeds and cinnamon in large bowl. Stir in almond butter, honey, barley malt syrup and vanilla until soft dough forms.
3. moisten hands, and roll dough into 1 inch ball. Coat balls in oat-pumpkin seed powder. Place in freezer for 20 minutes to set, then serve or store in the fridge.

Namaste, Kelly

CRAVE dc

good evening, I'm featured in a new book called CRAVE DC. check out www.thecravecompany.com. CRAVE Washington DC is "The Urban Girl's Manifesto." It is the ultimate guide to the places women CRAVE in the Washington DC Metropolitan Area, including more than 100 women you need to know. it is a fun book that provides you with info on many unique women owned businesses in DC. if you would like to purchase one you can pick them up at balance studio in bethesda, md or call or email me and you are welcome to pick one up at my house. all money from the books will go towards nutrition programs for kids and families through Bradley Wellness, LLC. Above is the spread that is included in the book in addition to this extra photo of me taken at the photo shoot.

Check out the book and explore the many fascinating women working to make a difference in the Washington DC area.

namaste, kelly

Max Strom & Green Juice/ Smoothie Feast

Welcome everyone,
This past weekend Max Strom was in town and i took his workshops. He is such an inspiration and a gifted yoga practitioner and teacher. Every time i take class or workshops with him he has this ability to calm my body and mind. i step out from class, into the real world, and the calmness holds. He inspired many thoughts in me but one very important one is a calm mind leads to a calm body- and if we have agitation in either the other is effected. Think about how often we talk to ourselves and say negative things- this can agitate the body causing physical symptoms. if we lay awake at night because the mind is racing with thoughts the body is often tense and never gets to restore or rejuvenate as it should during sleep.
I also love that Max teaches BREATH first and ASANAs second. I know that breathing is the most important thing about a yoga practice and can make a huge impact on our daily lives. It is only with breath that yoga relaxes the nervous system. i challenge you to focus more on the breath during yoga and in your daily life- take notice of the difference it makes.
I'm rereading his book, "A life worth breathing." I highly recommend this to everyone!!

I'm doing a green juice/fruit/green smoothie cleanse. i usually do a cleanse like this when i do a weekend of workshops or am practicing yoga more often each day. i feel more connected with my body when i eat simple. the combination of eating/drinking light and practicing yoga several times daily leaves me with a calm and clear mind and a connected body.
my days are basically:
wake
water and probiotic
yoga
kombucha
yoga class
E-3 live shots
green juice and supplements
fruit
yoga
green smoothie

My green smoothie recipe tonight was:
2 cups water
1 very large organic mango (i also ate mango this afternoon!! i'm a little obsessed with them right now!!)
2 handful greens
1 cups strawberries
1 banana
2 scoops vanilla sun warrior raw fermented brown rice protein powder
1 large scoop acai powder
1 large scoop pure synergy
**i drank it slowly over an hour and a half while we ate (or drank) dinner, cleaned up and played.

for dinner the boys had their green smoothies, strawberry and mango chunks, avocado with sea salt and nutritional yeast (cheese) and a little quinoa and bean dish. after dinner they enjoyed a delicious raw vegan almond vanilla ice cream with sprinkles of bee pollen. Mason said he wants chocolate chips in the ice cream next time- so i'll get some cacao chunks for the next batch i make. Yummy! I look forward to this one.



The above pics are from a recent day at the river watching the airplanes and sailboats go by while having a picnic with friends. It was a beautiful day!!
Namaste, Kelly