November Challenge: Breathing and Booties

Don't Be a Turkey...

Get Your Breathing and Booties in tip-top shape!

Good Mantra

The Month of November reminds us to be thankful for all of the great things in our lives...with that in mind, be thankful for your body with the November Health & Fitness Challenge. With controlled breathing, you can conquer any workout! With a sexy booty, you can conquer any pair of jeans #illtakethoseodds! Get your butts in gear, it's time for a workout challenge!

The Importance of Healthy Breathing Techniques...

Expand your Breath, Expand Your Lung Power

Oxygen is Essential to our bodies and Responsible for: body functions, reactions, and processes, weight loss, energy levels, proper blood flow, removing toxins and waste, purifying the body, and to strengthen organs, tissue, muscles, and cells...the list goes on!! Remember, our body's are made-up of oxygen which is required for brain power and necessary to our survival.

That being said, training your breathing technique is much like athletic training. It doesn't necessarily mean Hocus-Pocus-Weirdo-Hippie-Meditation...RELAX! This is your personal health, take your breathing technique to your own personal comfort level!! The more that you focus and practice on your breathing techniques, the better oxygen consumption, lung strengthening, mental clarity, and energy-saving capabilities you will have. After this challenge, you will be able to train harder, workout longer, and control your body one breath at a time. Don't let your lungs tire before your body, they need proper training too!

So what is this proper breathing technique mumbo jumbo you speak of?? Let's see, I learned about the importance of breathing during my Hot Yoga classes at Arrichion Gym. I was running a lot during that time too and began Hot Yoga classes as a supplemental exercise. I had no clue that I would learn so much about breathing and how much my running ability would improve as a result.

Breathing Technique: Stress Relief

I began taking classes last November and realized that during the majority of the poses, we were required to inhale and exhale through our noses deeply, feeling the air reach our lower bellies. I was used to inhaling through my nose and exhaling through my mouth...oops! During our poses, we focus on inhaling slowly (pushing out our stomach), holding our breath momentarily, and slowly exhaling (sucking in our stomach)...I know that this sounds backwards, but we were born breathing like this.

We are to focus on steadiness and control, allow our tummy to slowly fill with air and expand, breathing to full lung capacity (feeling your breath in your chest and bottom portions of your abdomen). It is important to make sure that the air has fully left our bodies to expel all stale air in our lungs. We tend to breathe with equal steadiness and time counts; however, you will find different breathing variations. Over time, I found that I was able to control my breathing a lot better during running and training, lower my heart rate, gain better control over my workouts, and had an overwhelming noticeable difference in my energy levels and endurance.

Slow and controlled breathing techniques will help to relax your body and mind after a stressful day or workout. This month, calm your nerves and conquer fitness with the Trendy Kendie Breathing Challenge. I have provided various articles and videos allowing you to choose and try different breathing techniques. That way, we can keep it interesting and find different techniques to suit all different needs. Expand your lung capacity, mental clarity, and energy levels by vowing to try breathing techniques every day for a minimum of 10 minutes.

Here are a Few Articles Explaining the importance of oxygen in our bodies...Check 'Em Out!

Amazing Article- Yoga Breathing Pranayama: The Importance of Breathing

Why Are Breathing Exercises Important?

Runner Dude's Blog: Breathing For Beginning Runners

Deep Breathing: The Truly Essential Exercise

The Breathing Technique Challenge

Just 10 Minutes a Day!

Youtube Fitness Video: Belly Breathing

Deep Breathing Techniques

Articles:

Article: 4 Breathing Techniques: Belly, Complete, Humming and Chinese

Pursed-Lip Breathing Technique

Article- Yoga Breathing

Breathe

Videos:

Correct Workout Breathing Techniques: Weight Training & Cardio by Six Pack Factory

Pranayama (meaning: "energy" "to stretch") Technique-YouTube Breathing For Energy by Anita Goa

Tip: Inhale: Naval Goes Out Exhale: Naval Goes In (Sounds Confusing but is correct)

Deep Breathing YouTube Video Exercises Technique for Running, Relaxation, and Anxiety

Youtube Video: Breath of Fire
We do this pose at my Hot Yoga Gym, Arrichion

Youtube Video Pranayama

The Apple Bottom Booty Challenge

HAHA

Your Challenge if you choose to Accept: 4 Booty Workouts per Week
Minimum: 10 Minutes

Try some Basic Moves Demonstrated Below:

Ball Leg Lifts, Glute Kickbacks, Squats & Elastic Band Squats, Jump Squat, Front Squats, Elastic Band Kickbacks, Ball Squats, Lunges, Butt Stretch, Single Dumbbell Squats, Lying Butt Bridge, Bench Step-Ups, Exercise Ball Butt Lifts, & Leg Lifts...Now Get Those Butts Into Shape!!

Fitness Magazines Best 10 Butt Exercises

Leg Lift and Bridge Combo

Body Rock TV: Sexy Booty Shape-up
 (YouTube Video) Intermediate Challenge

Body Rock Bombshell Butt Workout: YouTube Routine

Body Rock Butt and Legs Challenge:
Beginner-Intermediate Youtube Video

Youtube Livestrong Woman Beautiful Booty Workout

Ashley Borden Single-Leg Booty Youtube Workout

Don't Ever Give Up!! Challenge Yourself, Friends, and Family Members. 

Be a Role-Model for others by Encouraging, Spreading the Word, and by leaving Comments & Tips. 

  Check back for NEW Workout Challenge Updates!! Need More?? 

Visit my Trendy Kendie Health & Fitness Tips Board on Pinterest

CHALLENGE BEINGS NOVEMBER 1st, 2012 & ENDS DECEMBER 1st, 2012

Stuffed Squash...Stuffed Face!!

Squash Your Bad Food Cravings...

Eat up this Amazing Fall Dish and Enjoy Nature's Flavors!

My close friends visited last weekend and brought me a Dumpling Squash and Edamame from their vegetable share, a pretty sweet offering! I have never prepared either, but I am sure glad that I had the opportunity!! Stamped and approved by my roommate and I,  these tasty food items will make their way into my oven again!

Ingredients for 2:

• One Dumpling Squash
• Rice Blend
• Grapeseed Oil or Butter
• Salt & Pepper
• Spicy Peppers (Cayenne, Serrano, Chili, Habanero, or Jalapenos)
• One Bundle of Kale
• Toppings (optional): Cream Cheese, Butter, Goat Cheese, Parmesan
• Edamame

Dumpling Squash Stuffed with a Rice Blend

Preparation Time: 45-1 hour

Pre-heat Oven: 385°F

Variations: Sweet or Spicy

Dumpling Squash stuffed with a Rice Blend

The Dumpling Squash is a little bit harder to halve than an Acorn Squash, and I also found it creamier in taste...yummmyyy!! I prepared the Dumpling Squash the same way that I have prepared Acorn Squash in the past...if it ain't broke, don't fix it! This time, I added a slight variation and stuffed the Dumpling Squash with a Rice Blend...fancy huh?! 

Let's Begin! Start by cutting your Dumpling Squash in half, remove seeds, and guts (strings and the soft tissue connected to the seeds). Add Grapeseed Oil (Vegan option) and/or Kerrygold Butter coating the insides of your squash and leaving a small oil puddle in the middle of each piece (when your squash is ready, the extra oil or butter will mix in with your squash making it super creamy). Add Garlic, Serrano Peppers, and Salt & Pepper. Tip: If, you would like a sweet option, sprinkle Sweet Cinnamon all over the inside of the squash which tastes great too! 

Bake for about 30-40 minutes until the inside begins to soften...then, it is time to add your rice.   

Stuffing: Basmati, Wild, Brown & Red Rice Blend

Add Garlic, Salt & Pepper, Serrano Peppers to your rice for a super-awesome flavor. Cook your rice blend (make sure you do not overcook and have mushy rice). Add your rice inside of the squash, re-salt & pepper and cook for another 20-30 minutes. Your squash is ready when, you can poke through it with a fork. It'll be soft, a similar consistency to potatoes when they are ready for mashing. Use the shell as your bowl and scrape down the squash walls blending with your rice mix as you eat.

When your squash is ready, add more Grapeseed Oil and/or Butter, Salt & Pepper, and toppings such as:  Cream Cheese, Parmesan, Goat Cheese, Hummus, etc.

Kale

Preparation Time: 15 minutes

1 Bunch of Kale feeds 2 People

Sauteed Kale with Garlic & Serrano Peppers

Kale is loaded with many health benefits...so, dig in!! Fill and heat your saucepan with Grapeseed Oil adding in your Garlic, Salt & Pepper, and chopped Serrano Peppers for a spicy kick (may substitute with Chili, Habanero, Cayenne or Jalapeno Peppers). Chop up the Kale and add to the mix with extra Grapeseed Oil if needed. Saute for about 15 mins until your Kale is at your desired texture.

Edamame:

Preparation Time: 15 minutes

Medium Heat: Steamed

Edamame

Add an 1-2 inches of water into your saucepan and bring to a boil. Add your Edamame and season with Garlic, Salt & Pepper, and an herb blend. Cover your Saucepan which will steam your Edamame. Steam for 10-15 mins, shell, and eat your Soybeans. Yummy!!

And Voila...

Stuffed Dumpling Squash (Rice Blend), Kale & Edamame

It's just so purdy, how am I gonna eat it?!

November Book Club...Challenge Your Mind!

Anything Oprah can do, I can do Better...

November Book Club: Reading Our Way to the Top!

The Fountainhead:
Get it Here for Cheap

There is no feeling to describe the amazing ability the power of a great book has over us. Books have the ability to paint visual landscapes, put us in scenarios and adventures that explore gray areas, and provide us with the ability to challenge and understand different perspectives. The Trendy Kendie Book Club is created to read and evaluate all different genres of literature, and I am very open to book suggestions and commentary. 

I have always wanted to participate in a Book Club, because I generally like to discuss and explore different perspectives and ideals. Since, I am no longer in school, it would be nice to continue the class tradition of spreading different views...so, I decided to create my own! There is nothing better than the smell of a freshly opened book and the feeling of dissecting an author's brilliant masterpiece.

Wanna Break it Down?? Lets start with the Trendy Kendie November Book Club Launch. My favorite book of all time is, Atlas Shrugged by Ayn Rand, and I thought I would choose our first book by the same author, The Fountainhead (Pre-Atlas Shrugged). I would like to begin our book club November 1st and discuss different portions of the novel throughout November. Gimme a shout if you are going to participate!! That way, I'll know how many people are joining the club!

GET YOUR BOOKS NOW!!!

Trendy Kendie November Book Club Itinerary:

November 1st-7th Pages: 1-100

November 8th-14th Pages: 101-200

November 15th-21st Pages: 201-300

November 22nd-28th Pages: 301-400

Nov 29th-Dec 5th Pages: 401-500

December 6th-12th Pages: 501-600

December 13th-19th Pages: 601-704 (The End)

Happy Reading...I Can't Wait!!

Friday "Fun Day" Food Trucks!

Ding! Ding! Ding! Pack o' Cupcakes: Round 2...

After all, I like a Good Challenge!

Good Eats: Food Truck Friday.
Cold-Brew: Smuttynose Pumpkin Ale.

Food Truck Fridays are beginning to become a favorite outdoor activity of mine! Gourmet Food Trucks just a quick walk from my apartment and it's byob...what more could you ask for?! The South End Food Trucks are not your typical processed-junkie-fried-fair-foods; instead, a lot of the trucks use organic ingredients, support local farms, serve amazing flavor-combinations, and owned by brilliant chefs.

You are allowed to consume alcohol at this event within the truck perimeters but no alcohol is available for purchase. The Common Market is located right next to the food truck area and has an amazing craft beer and wine selection that you are able to carry over.

I suggest sampling a variety of foods a d trucks! Every Friday, I have noticed different trucks, menus, picnic tables (first come, first serve), and some times a movie screen! If you can't find a table, bring a blanket or lawn chairs, and make your own picnic spot.

Here is a list of trucks that I have had the pleasure of sampling:

The Tin Kitchen

This truck is Ah-mazing, and the very first truck that I sampled...BEST Veggie Tacos I've ever had, hands down! As per their Menu Description: Roasted Sweet Potato Hash, Stewed White Beans, Goat Cheese Crumbles, & a Fresh Herb Salad...yuuummmmyyyy!

Ryan & his Pork Belly Tacos

Kelly and her BBQ Beef Brisket Tacos with Chips & Salsa 

The Herban Legend

I have eaten at The Herban Legend two times and both equally satisfying...my brother agrees!! The first dish I had is their Fried Green Tomato Grilled Cheese and as per the Herban Legend Menu Shawarmn: an Arabic Style seasoned Grilled Chicken, Tzatziki Sauce, Tabouleh, and Tomatoes wrapped in a Middle Eastern Flatbread.

Herban Legend: Fried Green Tomato Grilled Cheese 

Shawarma courtesy of The Herban Legend Website
I forgot to take a picture...Boooo!

Turkey And...

Sometimes it's hard to find a Vegetarian option. This past week, I settled for turkey...bad girl! Turkey And... was super delicious, and I would definitely recommend their Turkey Burger with Fries (shh...)!

I have yet to try out:

• Papi Queso (I thought this place was Burgers but just found out via Twitter it's a Gourmet Grilled Cheese Truck-trying this next time)...Update: tried, see below.
• Wingzza Truck: Wings and Pizza...
• AutoBurger & FryGuys: This line is always busy, but I don't eat burgers anymore...I opted for their Bean Burger, and I absolutely loved it!!! SUPER AMAZINGLY Delicious!!!!
• NapolitanosMkt: An Italian Truck

Now, it's time for some super-yummy dessert...

Southern Cake Queen

Last Friday, I had the pleasure of indulging in 2 Cupcake Rounds...Go Team!! I tried the Red Velvet Cupcake and a Chocolate Hazelnut-infused Cupcake...Oh myyyyy, super good!! $10/4-pack. My friends sampled a Rainbow Vanilla Cupcake and a Pumpkin Cupcake paired with a Smuttynose Pumpkin Ale...great choices as well!

Southern Cake Queen

Southern Cake Queen Cupcake Round 2..Go Tanya!

Babies & Kiddies are welcome, my 4 year old niece loves the food truck rallies...

Don't be shy, get out there and be somebody!

Food Truck Update 10.26.2012

Papi Queso: this Gourmet Grilled Cheese Truck has excellent flavor combinations, and I am so glad that I tried it out this past weekend! My brother and 5 friends also ate dinner from this truck and the general consensus, AWESOMELY DELICIOUS!

Papi Queso: Mushroom and Leek Grilled Cheese

Funky Fun Frames...Studio Launch!

You have the Pictures...We'll Help You Put Them on the Wall!
Colorful Unique Frames...Yes Please!

Portrait Creations New Boutique Frame Launch

Portrait Creations is pleased to announce that we will be offering a Brand New Boutique Frame Line that will offer different color options, shapes, and sizes. Our goal is to offer unique competitively-priced frames that will match all different areas of your household. Our framing options may be ordered in a variety of sizes (sheet package sizes & wall portraits), Shapes (ovals, rectangles, squares, different corner options), and storyboard products that hold multiple portraits that may be switched out over time. 

Color Wall Construction...leave it to the Professionals!

I painted...so, I made the men hang the frames!

Frame Line Color Options...look at all of them!

Storyboard Options: 4x6 and 5x7 Frames

Portrait Creations: 5x7 Storyboard Frame

Portrait Creations: 4x6 Storyboard Frame

Don't Forget to Ask About Our New Line at Your Next Portrait Creations Session!

Have any Questions?? Shoot me an E-mail at kfrank@portraitcreationsnc.com or

Contact our Studio at 704.540.9915...Happy Framing!

This is My Zombie Killin' Shirt

Zombies Eat Your Brains Out...

NOM, NOM, NOM!! Can't Touch This!

Zombies Attack!

WOW, what a super-fun-great Event!! I hope you didn't miss out and survived the Zombie Challenge with all of your brain intact?! I am so glad that I had the opportunity to check out Renaissance Park, and I have to say, it's pretty sweet and packed with fun stuff (trails, golf, picnic areas, tennis courts, softball fields, and pretty much the works)! I plan on running some of their trails in the future...as, I have become accustomed to the woods after getting lost multiple times while off-trailin' in hopes of keepin' my brains, what's left of 'em!!

Don't forget your costume...makes for a way more funnnn race!

Marcie Gettin' Wiggy Wit it!!

This is My Zombie Killin' Shirt

I will definitely try this Challenge out again next year!! I loved being a human, because the feeling of being chased by Zombies is pretty nice for the ol' adrenaline rush and running speed! 

My Zombie Killin' Shirt

RRRRUUUUUUNNNNN

Gregory FX did a fantastic job of the Zombie Make-up...peeps were seriously creepy! Really cool to see everybody out in their "Zombie Best" making for a super scary run! Not gonna' lie, after this challenge...if, I'm ever caught in a Zombie Apocalypse, just off me!! I can't deal with the nervous energy and human screamssssss-AAAAHHHHHHH!

Zombies Waiting to Attack
Make-up courtesy of Gregory FX

Chalk up another Great Run with Great Friends!! 

Injuries are NOT the End!!! OUUUCCChhhhh!!

The Tale of the Silver Lining Sprain...

Don't Give-up...This Too Shall Pass!

So, you hurt your ankle...what are ya gonna do?? CRY ABOUT IT?! I'll admit, for the first couple of weeks after my "step-in-a-pothole-stupid-ankle-sprain" I was celebrating the pity party of a century...hatin' life, and hatin' everything!! As the runners passed by, I grew angrier and that kind of attitude wasn't going to help but only hinder the next 4-6 weeks. I was presented with two choices: sulk on the couch or change my workout routine and attitude...I'm really glad that I chose the latter, because I found a great silver lining that came to me during my run yesterday! I thought that I would share it with you all! In case, you ever have an injury...maybe, you will choose the same path?

It is important to nurse your injury back to health. Be diligent, pay attention to your body and most importantly, don't give-up!

• Tape Your Injury. View this Youtube How to Tape Video!
• Ice & Elevate every day! A Medical Journal Study about ice decreasing pain, swelling, and injury time. How to Ice your Injury.
• Massage the injured area to increase blood flow, reduce swelling and scar tissue build-up.
• Train and restore strength. If you are too scared to use your injured area, it will continue to lose muscle mass and get worse! 
• Hot Yoga and Deep Stretching.

Do something different that your injury can handle, that you enjoy, and fill the workout void!

I began a Garden & Pumpkin Patch...

DIY Garden Box and Pumpkin Patch!! 

Hot Yoga at Arrichion Gym which I LOVE!! Hot Yoga really helped stretch and heal my ankle. They have a gym in Charlotte and Raleigh and offer a $20/20 Classes/20 Days Trial for Beginner students.

Different Routine Ideas:

• Walking
• Read if you're couch bound...Atlas Shrugged and The Harry Potter Series FTW
• Hot Yoga
• Gardening
• Weights
• Push-ups
• Abs
• Vibrams Five Fingers- help with muscle rehabilitation and strengthening
• Canoeing and Kayaking

The Silver Lining...

Lately, I have been focusing and noticing massive amounts of improvement in my running posture. Running Posture is very important to reduce injuries, knots, and sore muscles. I have noticed that as my posture improves, the faster I am able to run with less energy required!!

With my ankle injury, I was able to take the time to focus on posture errors during my daily walks and gradually corrected a lot of mistakes that helped out my running in the future. I needed a reason to slow things down, notice sloppy mistakes, and to fix posture problems. With Hot Yoga, I am able to control my breathing via nose instead of mouth, and I have noticed a major increase in strength & flexibility. Hot Yoga rocks and I'm really enjoying the new hobby which is a great running supplement!

So, that being said, I have found that I am kinda' glad in the grand scheme of things, that I stepped into the pothole. During rehabilitation, I learned self-determination and the importance of running and personal health to me (self-validation). The Garden is pretty fun too...YES!

Running Posture that I continue to focus on improving... 

• Be Light on your Feet (think deer-like ha)
• Shoulders back and relaxed (think of a cape on your shoulders)
• Arms close to your sides, with hands light, not flaring out but at a 90 degree angle rocking forward/backward.
• Neck posture is straight, chin is straight forward, relaxed, and stacked over your shoulders. When you put your head down, you will close-up your chest causing shortness of breath. 
• Tip: During hills, keep your head up and relaxed to keep your airways open.
• Use Your Abs: try to separate your upper and lower body at times to make your abs strong. When your alignment is on point, you'll increase in your speed and distance quickly! 
• Pay attention to areas and sides of your body that tense up, clench, and aren't aligning properly. When your posture is on track, you're able to increase your speed without as much force. 
• Nose breathing will keep your heart rate low and breathing consistent.
• Tip: Stretch and constantly readjust bad posture to form new habits and better posture.

See, when we think our lives are over and BLAH BLAH BBBBBLLAAAAHHHH...

Stop, Think, and Learn...that's what we're here for, folks!! 
Soo...uhhhhh...BREAK A LEG! 

Sneeze Away Your Allergies...

It's Time For a Neti Pot!
I'm Tired of Saying God Bless You!

Mountain Rose Herbs White Ceramic Neti Pot $12.90 or Grab one
locally at The Healthy Home Market in the South End, Area in Charlotte, NC.

The Neti Pot is quite the little Hidden Gem...Don't Worry, It's Cheap!!

I have been allergy free for about 5 years now, and I owe my success simply to the Neti Pot. Even as a child, I suffered from the seasonal allergy symptoms...never-ending runny nose, itchy eyes, wheezy-tight-chest, sinus colds, chest colds, and the list goes on! My mom has severe asthma, and my allergies ranged from excessive pet dander, molds (Fall), and pollen (Spring/Summer) which caused a need for medications like Allegra and Claritin on a daily basis.

Clean Your Sinuses!

• Allegra:
• Cost: $28.99 for 45 Capsules (45 Day Supply) at Walgreens
• Active Ingredients:
• Fexofenadine HCL: 180 Mg/daily dose (24 Hrs) an anti-histamine with side effects ranging from headache, nausea, muscle pain, etc.
• Inactive Ingredients:
• Colloidal Silicone Dioxide: 
• Croscarmellose Sodium: responsible for delivering the drug ingredients due to its absorbing and expanding properties which may also cause abdominal pain and intestinal blockage when expanding and absorbing liquids.
• Hypromellose:
• Iron Oxide Blends:
• Magnesium Stearate: use as a lubricant for vitamin capsules.
• Microcrystalline Cellulose: an Insoluble Fiber 
• Polyethylene Glycol:
• Providone: is a lighter form of iodine that is less toxic but more of a disinfectant. It kills bacteria. This could be a bad product killing healthy germs and cells in our bodies.
• Pregelatinized Starch:  a starch derivative that absorbs water and allows for proper absorption.
• Titanium Dioxide: used as a food-whitener, uv-ray blocker, and flavor-enhancer.

WOW!! That many crazy ingredients to cure allergies?? Doubtful! With that much garbage, you're bound to develop a whole new set of problems and allergies...

• Claritin:
• Cost: $29.99 for 45 Capsules (45 Day Supply) at Walgreens
• Active Ingredients:
• Loratadine: 10 Mg/daily dose (24 Hrs). 
• Read this Article about the Dangers of Loratadine that range from: headaches, insomnia, sinus infections, conjunctivitis, decrease in libido, dizziness, tremors, etc.
• Inactive Ingredients:
• Corn Starch
• Lactose Monohydrate is a sugar found in milk which may pose a problem if, you are Lactose Intolerant. This food additive is also known to cause bloating as a side-effect.
• Magnesium Stearate: used as a lubricant for vitamin capsules.

Boooooooo

Taking a pill every day for the rest of my life was not an option for me. So, I began reading and researching to determine an alternative way to treat my allergies. A lot of medicines are created and derived from natural ingredients and based on their characteristics and properties. Why take the synthetic-chemically version, when, I can go directly to the source??

Keeping that in mind, I stumbled across an old practice that I could easily incorporate with my daily morning routine. If a practice has worked for 1000's of years, is free, healthy, relaxing, I will consider the results; even if, a recent study tells me otherwise. The way I see it, a handful of studies sponsored by the Pharmaceutical Companies vs. Ancient Alternative Medicine Practice...I'll take the latter every time!!

I purchased a Neti Pot from Mountain Rose Herbs (you can find them at The Healthy Home Market as well) in order to try this cleansing method, and it is safe to say that this product and practice has changed my life and completely cured my allergies. I can't believe it, and I never thought that I would be one of those people attending Yoga sessions breathing out of my nose-wooohooo!! I find the Neti Pot practice very relaxing, super effective, AHHH-MAZING, and the best cure possible. I very rarely suffer from any allergy symptoms or problems and haven't taken any pharmaceutical drugs in years. I run outdoors, hike, camp, garden, etc. and enjoy kicking allergies in the face!

Try the Neti Pot out for yourself. Make sure that you follow the proper procedure provided below. Read the various tips to increase your Neti Pot success and perform the proper etiquette. You will need 1-2 Weeks for your sinuses to open up, begin clearing, proper streams to flow, and to learn the proper technique. Don't give up...keep trying this method out, and it will be impossible to go back to the "pill-a-day" garbage idea!

The Neti Pot Technique:

1. Distilled or Boiled Water: You must boil your tap water or use distilled water. NOTE: If, you do not follow this step, you will risk the potential harm from bacteria reaching your brain and sinus cavities (the same risk is presented when, you dive into a lake and water goes up your nose...don't panic)! I use Distilled Water from my distiller to avoid heavy metals, chemicals, Sodium Fluoride and various other harmful toxins! Check out my brand new blog that talks about the dangers of Sodium Fluoride in our drinking water and the health benefits of distilled water, HERE!
2. Salt: I use Sea Salt, add a pinch to your water as a minor abrasive necessary to clean all the icky-junk from our noses (roughly an 1/8th of a tsp). If you find your sinuses are a little dry, use less salt.
3. Luke-warm water: When your water is warm, fill your Neti Pot up...it is time!
4. Steps:
• Tip your Head slightly to the right: we will begin by cleaning out the right nostril...so, the water spout will begin in your left nostril. Don't strain your neck or tip it too much, because the water will tip into your ear, and it's annoying. If you start to feel too much pressure near your ears, slightly straighten your head and mildly-reduce water flow.
• Breathing: you will breathe constantly out of your mouth...just breathe slowly, steadily, and lightly while you are using your Neti Pot. 
• Suction: Do NOT create a suction by closing your mouth at any time during the Neti Pot process. Keep your mouth comfortably open and breathe lightly.
• Pour the Water: you do NOT need to pour the water, the Neti Pot is made to automatically pour water when sitting flat. Hold your pot straight, tip slightly, place lightly in your left nostril and with your slightly tipped-head, the water will begin pouring out the right-side of your nostril. NOTE: keep in mind, if you have clogged sinuses, it will take a couple of weeks to clear a path and create a smooth water stream.
• Stay still and lightly blow your nose after your pot has emptied.
• Repeat on the other side.
• I use my Neti Pot 4-6 times/week

Here are a couple of Youtube Videos Showing you the Proper Technique

Dr Oz

The Neti Pot Technique & Demonstration

Tips:

• Multi-task while making your morning coffee: I boil my Neti Pot water when, I am making my morning coffee. I use distilled water now, and I don't need to boil to kill bacteria anymore, I just warm the water. If you are using tap water, you MUST wait until the water has had plenty of time to boil. As soon as I am ready for my first cup of coffee, the water has come to a boil, and I am ready to remove and let it cool (15-30 Mins depending on the pot size). 
• The stream may not flow perfectly in the beginning. As your sinuses begin to heal and clear away gunk and build-up. Your Neti Pot experience will be quick (3-5 minutes), relaxing, and make you feel great.
• Water in your Ear: Practice makes perfect...if you tip your head over too much in the beginning, swab a q-tip with Apple Cider Vinegar, lightly swab the inside of your ear, and it will sizzle up the extra water and reduce any inflammation and irritation. Don't have Apple Cider Vinegar around? You can do a Hydrogen Peroxide swab too.
• Relax your shoulders, breathing, and posture. 

On Another Note...

• Hives and Bug Bites: apply Apple Cider Vinegar on a damp cotton-ball to remove the allergic reaction and itch while restoring the PH Balance to your skin. *the smell will decrease as it dries.
• Shortness of Breath and Tightness of Chest: consume a swig (half of a shot glass) of Apple Cider Vinegar diluted with 2-4 ounces of water (to prevent tooth-enamel wear) which will instantly break-up mucus, remove inflammation and instantly restore common breathing patterns. Smelling the ACV with break-up your stuffy sinuses as well.

Happy Neti-Pot, Happy Nose!

Root for Root Medley...Please?

Parsnips, Beets, Carrots...OH MY!!

Cooking With Colors...Isn't It So Purdddyyy??

It's Fall, a time to bust out the warm clothing, admire the beautiful colors, and cuisine options. Nature has so many bold colors and flavors to experiment with so, don't miss out on the endless Fall options! I suggest starting with the dish that my old roommate, Meredith, coined and created "The Root Medley" yummmmm! 

The picture doesn't do this dish justice! The pretty colors, super delicious smell, and great textures make for a great yet, simple dish! WOW company with this flavor trio that will leave you wanting more!! There are a lot of great nutritional benefits in this dish, and I have found the nutritional facts for every ingredient, please check out the caption links below and reach for that second helping!

Beets

All Different Colored Carrots

Parsnips

TIP: Parsnips have a great, creamy texture, and super-yummy flavor! Pack in the nutrients and mix a few into your Mashed Potatoes next time (you can boil them at the same time and in the same pot as your potatoes)!

Cooking Time: 35-45 minutes and 5-10 minutes Prep

Pre-heat Oven 375°F Cook in a Ceramic Dish, Covered.

Ingredients:

• Carrots (add different colored carrots for more vitamins and colors)
• Parsnips
• Beets
• Garlic Clove
• Spicy Peppers (optional)

Directions

• Clean & Scrub all of your vegetables (I leave the skins on for more nutrients)
• Dice in cubes
• Toss Grapeseed Oil or Extra Virgin Olive Oil until vegetables are lightly covered
• Add Salt & Pepper and Garlic 
• Spicy Peppers are optional (Jalapenos, Serrano, Cayenne)
• Cover and Stir Occasionally. 
• If you like your roots firmer, remove from your oven towards the early side of the timer.

This is a Great Side to Pair with: Roasted Acorn or Butternut Squash, Roasted Garlic-Stuffed Chicken (if, you have to eat meat GRR), a Baked Potato, Baked Sweet Potato, Yams, Mini-Pumpkins stuffed with Rice, Homemade Garlic Bread & Cheese Plate, Grain Choice with Mixed Vegetables, Parsnip Mashed Potatoes, Roasted Stuffed Peppers, etc.

Happy Fall Eating!! NOM! NOM! NOM!

A Market for Hipsters...Ain't Stoppin' Me!

Where Hipster Meets Local Gal!

I'll take a Beer with My Skinny Jeans!

The Common Market

I don't care what people say, the Hipster Kids got it goin' on!! I know they cry often, dress funky, and love a miserable time...but for once, they got it right with, The Common Market, located right in the heart of South End Charlotte. I LOVE THIS PLACE!!

The Common Market is stocked with a great Wine & Beer selection, super yummy food (breakfast, soup, salads, sandwiches, wraps, sides) all made with quality ingredients...a lot of gluten-free, vegan, and vegetarian options as well. They have a bunch of really unique snacks, chocolate bars, cupcakes, side salads, and drinks...like trendy and cool?? It hit the nail on the head. Like Live Music?? Pop your bottle right at the counter and step outside for a patio filled with eclectic tables, chairs and people...if you time it right, a great DJ or Musician will serenade you while you get your buzz on!

The Common Market Twitter

I love the Tree Hugger Wrap, Handsome Henry's Grilled Cheese, and don't forget to wash it all down with a Hoptimus Prime!! Finnniiisssshhhhh HEEEERRRRRRR!!!

A little bit of market, goes a long way! Enjoy!!