Keys Without Locks Blog posting by Roger Fallecker

We lost Dad to cancer in 1995. When Mom passed away in December, 2010, I inherited the house they built shortly after they married and lived in for the rest of their lives - the home I grew up in.

I’ve spent countless hours moving from room to room, going through drawers, closets and boxes in an attempt to sort out what needed to be discarded and what needed to be passed to Goodwill.  I hate to throw away “perfectly good stuff”, which goes a long way toward explaining why this process is taking so long.

I did have one yard sale...epic fail.

Going from top dresser drawer to top dresser drawer to cigar box (Dad) to jewelry box (Mom), a common theme emerges: Mom and Dad saved keys - evidently EVERY key they ever had reason to own.

Most of the keys are old.  Brass and nickel keys worn smooth by use and time, steel keys, lightly coated with rust.  I hold these keys in my hand and move my fingers across them, wondering whose hands held them, and what valuables and secrets were they were tasked with protecting.

These were keys without locks.

Looking down at my hand, full of keys, it occurs to me that yoga is a key.  All of us are constrained in some way by locks in our lives.  Not hardware store locks, but emotional, physical, psychological or spiritual locks.  Some of us are fortunate or blessed enough be exposed to yoga.  Hopefully, in addition to loving our asana practice, we surrender to all eight limbs of yoga and allow them to unlock the potential to become who we are meant to be.

My first exposure to yoga was actually a non-exposure.  The yoga instructor at the gym I frequented invited me to one of her classes, held at the gym.  I politely thanked her, but said that my “schedule” really didn’t leave room for yoga classes.

Shortly, she moved on to better opportunities. Weeks later, another instructor came to the gym and offered “Power Flow Vinyasa Yoga”.  At the time, this sounded more to my liking, more physical.

I decided to check it out. “I’ll throw an hour at it”, I thought.

Sixty minutes later, I was hooked...addicted to yoga after my first practice!  I knew NOTHING about yoga, except that I wanted more. My mind and my body (perhaps for the first time ever...) were in complete agreement.

I began to ask questions, determined to find out more.  At this point, I went back to the instructor who first tried to introduce me to yoga, realizing that what she had done was “plant a seed”. She patiently answered questions, and recommended books.  In time, she became my principal instructor and my "yoga teacher trainer".

The decision to follow the path defined by the eight limbs of yoga requires a serious commitment.  Although I stumble frequently on that path, I remain committed.

Since that first class, (though a work in progress, with a long way to go) yoga has “rewired” me.  I see life from a different perspective. Where I once saw great differences, I now see commonalities.  I’ve discovered what a strong adversary my ego is as I struggle to overcome it.  I try to do good, while being detached from the outcome.  I’ve come to appreciate silence, and the sound of my breath.  I’m learning to accept what is, while relishing the freedom of living in the present moment.

As I finished that first yoga class, the key completed its mission, and the final tumbler moved aside. The lock opened and dropped away. A door swung open. Before me lay a path, a journey with a beginning, but with no end in sight. I stepped across the threshold, started down the path...and never looked back.

The door is open...care to join me?

A Healthy Pantry

Mind-Body Yoga of Butler's

"Healthy Eating" 

Blog Posting: Shauna McChesney

A Healthy Pantry

A great place to “Get Started” on the path to a healthier life style, is to have a nice supply of healthy ingredients to cook with. Try to keep a nice balance of fresh fruits and veggies in stock in your home. Start by supporting local agriculture and purchasing produce that is in season from a local farm. This not only helps keep down your cost, but it is also very nutrient efficient!

Here are a few items I always have in my kitchen:

Veggies: Onions, Whole Garlic, Bell Peppers, Tomatoes, Zucchini, Spinach, Carrots

Fruits: (Varies by season) Apples, Strawberries, Grapefruit, and also a supply of dried fruits such as Dried Cranberries, Blueberries, Cherries.

Grains/Beans: Brown Rice, Wild Rice, Rolled Oats, Quinoa, Whole Grain Noodles, Mutli-Grain Tortilla Shells, Tortilla Chips (Blue Corn or Multi-Grain), Bread (grain or while wheat) (also make sure to look for bread without added  high fructose corn syrup)  12 grain and  whole wheat   Lots of bean varieties such as dried beans, canned beans, black beans, garbanzo beans, navy beans, lentils etc.

Nuts: Almonds, Cashews, Walnuts, Nut butters all natural organic

Snacks: Salsa, Hummus, Dried Fruit, Granola bars.  (I personally also enjoy Cascadian Farms organic bars, Kind bars and Paraná bars) 

Seasonings: EVOO, Sea Salt, Black Pepper, Chili Powder, Cumin, Turmeric, Raw Honey, or Fresh Dried Herbs

Broth: Organic Free Range chicken broth and Organic vegetable broth

This is merely an outline of some good places to get started when stocking a healthy pantry - If you have any other  ingredients you would like to add to our list, or other suggestions, please feel free to comment below.

Also remember to take into consideration the needs and likes of your family and feel free to modify accordingly!

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Yummy Pumpkin Seeds

1.) Preheat oven to 325 degrees F

2.) Rinse pumpkin seeds thoroughly under cold water and pick out any pulp and strings.

3) Dip Paper towel in EVOO and coat thin layer on baking sheet

4.) Place  pumpkin seeds in a single layer on baking sheet spreading them out.

5.) Sprinkle with desired seasoning and bake for approximately 25 minutes, or until lightly toasted. Make sure to stir you seeds about 10 minutes into baking!

6.) Let cool, and enjoy!

A few seasoning options:

-Sea salt

-Sea salt & Paprika

-Sea Salt & Garlic Powder

-Cinnamon &  brown sugar

-Lemon Pepper Seasoning, Oregano, Sea Salt

-Italian Seasoning & Sea Salt

-Chili powder & Sea Salt

Great News About Pumpkin Seeds!  1 ounce of roasted Pumpkin seeds equals 1 gram of fiber, contains high amounts of Chlorophyll, Zinc, &  Omega-3 fatty acids!

Wholesome Spaghetti

Mind-Body Yoga of Butler's

"Healthy Eating" 

Blog Posting: Shauna McChesney

Want to start eating healthy but not sure

• Where to start

• What to eat
• How to cook delicious recipes for the whole family

At Mind-Body Yoga of Butler we want to provide a collection of recipes straight from our home kitchens

All our recipes have been tested time and time again. We will include additional notes on  where to get certain items, facts about the foods you are eating, added options so you can adjust the recipes to fit your family, other readings, links and videos to watch.

By providing an archive of information we hope to help create a healthy rich community right here in Butler, PA.

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This Week's Recipe 

Wholesome Spaghetti with a fresh Salad

Serves  2- 3

  

Ingredients:

Spaghetti Squash

1/2 Onion

Garlic Clove

1/2 Bell Pepper

1/2 Small zucchini

EVOO (extra virgin olive oil)

I Jar Tomato Pasta Sauce

Sprinkle of Fresh Asiago and Parmesan cheese (optional)   

Getting started:  Preheat oven to 375.

Cut squash in half lengthwise.  Scrape out the seeds and pulp as you would with any squash or pumpkin. Bake rind side up about 45 minutes at 375 F.

While squash is baking: Dice onion &  garlic add to Sautee pan with a little EVOO.

Dice up pepper & zucchini  add to pan.   Sautee  for about 5 - 7 mins until onion is translucent. Add pasta sauce.

Prepare Fresh Salad: Dice Carrot, Bell Pepper, Celery, and toss over a bed of mixed salad greens. Set to the side. 

Let cool for about 5- 10 mins:  Scrape the inside of  squash with a fork.  Separating strands by running a fork through in the "from stem to stern" direction. Place Spaghetti Squash strands into dish and top with pasta sauce mixture.  Sprinkle with a little Fresh Cheese (optional)

* When looking for Spaghetti Sauce make sure you read labels- Try Classico or Mama Rosa tomato pasta sauce.  Both all natural without added high fructose corn syrup

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Look for a post from us weekly, we are always open to suggestions, feel free to email us, post comments or stop by our studio.

If you are interested in us featuring a recipe from your kitchen please email Shauna@mind-bodyyoga.com