mindfulness, soup + paella

The rays of sunlight we encounter through out the day offer moments to practice mindfulness.

Mindfulness is widely popular now, and for good reason. Mindfulness-based programs sprung up America in the 70s and 90s. Long before that, Sati, which means to be mindful and aware of reality, emerged from Buddhism. Taking time through out your day to approach your thoughts without judgement, with a wink of curiosity and most of all kindness, has really been shown to relieve the chaos that often times consumes our minds and offer a more peaceful day to day.

Mindfulness has three components: our INTENTION, our ATTENTION and our ATTITUDE. These components were developed by Dr. Shapiro, a huge advocate of mindfulness.

INTENTIONs often bloom into broader self explorations. Essentially, this is the purpose of your mindfulness and meditations.

ATTENTION some studies show our minds are wandering up to 47% of the time or at least on autopilot! So is that a waste of time? Maybe. Practicing being in the present moment, actively bringing your thoughts to the moment leads to cortical thickening, the growth of neural tissue, responding to repeated practice. Dr. Shapiro said, “what you practice grows stronger.”

ATTITUDE at first a non-judgmental or even kind attitude can feel contrived. With practice, you’ll come to believe it and enjoy the benefits your body reaps when it is in a calmer more learning state of being. Curiosity, kindness and acceptance, we could all use a bit more of these constructive feelings.

A gush of dopamine is released into our reward system when you see something beautiful, in the moment. There are many ways to get that dopamine rush these days, especially the trillion ways to on our devices. Boo! So, here is some encouragement, to go smell those roses, notice the day’s light, the color of someones eyes, and find that kindness with you and others.

Join me at Radiant Yoga Shala for a 6 week class on Mindful Eating, starting October 15th. Click here for more info and registration.


I made the delicious meals for a client and while everything was cooling the sun came in the counter engulfed in this lovely golden light. Noticing was a lovely moment, thanks dopamine :)

Golden Chicken Soup

1 cup cooked rice

1 onion, diced

2-3 cloves of garlic

2 t of ground turmeric or use a micro planner and use fresh turmeric

1 t ground cumin

2 t thyme

1/4 t ground nutmeg

lots of black pepper, and salt to taste

1 carrot, diced

2 stalks celery, diced

3-4 little red radishes or 2 “ piece of daikon radish, diced (optional) or a sweet potato would be delicious-use what you have here

1/2-3/4 pound chicken thighs or breasts

Simmer chicken in 1 cup of water, 1 T of salt covered until cooked (about 10 minutes)

Get rice cooking, 1/2 cup to 1 cup water.

In a medium pot, saute onions and garlic in about 2 T choice fat, on medium heat, for about 5 minutes, stirring occasionally with a spatula or wooden spoon. Add spices and salt and pepper.

Stir to coat, the add celery and carrots, stir to coat as well, add a splash of water and cover.

Prepare organize the rest of your ingredients. Add radish/potato, add another splash of water, integrate all of the ingredients, cover for about 5 minutes.

Chicken should be done add cooking liquid to veggies plus enough water/broth to cover+ an inch. Let chicken cool a bit to shred (or you can cube before cooking)

Bring to a simmer, add chicken and let cook for 20 minutes or so. Add fresh herbs, green to serve for an extra flavor and nutrient blast!


This spring and summer, I mastered this ancient dish. Though it sure does take time I’ve developed a quicker version that is still delicious and yes changed almost ever time I make it, based on produce I have and the other dishes I am making. Some day I’ll get one of my recipes down on paper. It such a pleasure to make, and even more so to eat!

Here are two great recipes one from the OG photo/recipe blog 101 cookbooks and the other from a trusty site the Kitchn (they have two recipes, this one is quicker and has meat)

Left overs Waldorf salad + enduring the holidays

WALDORF SALAD adapted from the Lost Kitchen

1 apple or 1 pear, cut into 1" cubes

1/4 cup of rasins, currents or gogi berries

1 small fennel bulb, cored and sliced 

2 celery stalks, sliced into half moons

Grated zest & juice from 1/2-1 lemon or orange (depending on how much tang & tart you like)

1/2 cup nuts (walnuts are traditional, use what you have. candied, raw, or roasted)

Up to a cup of left over meat

1/3 cup mayo if making without meat 1/2 cup mayo if using meat

1/3 cup coarsely chopped parsley

salt & pepper to taste

1-2 large handfuls of choice greens. Anything from romaine to kale. Adding some spicy or bitter greens such as arugula or radicchio can make this salad even more complex & delicious.

In a medium bowl, combine the fruit, fennel, celery and lemon juice/zest. Mix up to coat the produce with the lemon. Add in nuts and set aside.

In a larger/serving bowl combine meat, mayo, parsley, salt and pepper, then transfer lemony produce into to the large bowl and stir to combine flavors. Serve on a bed of greens or mix the greens right in.




TAKE you body weight in POUNDS, divide that in half and the product is the base amount of OUNCES of water you should drink a day

DRINK an extra 8 OUNCES of water to every 4 OUNCES of alcohol or caffeine

SQUEEZE half a lemon into water in the morning for a nice shot of immune boosting Vitamin C

do your best, you'll feel and see the difference


Portland community,

We invite you to our Evening Retreat on December 7th from 6-8. In the heart of the holiday season, envision a nourishing yoga class complimented with healthy nibbles & an elixir. Our hope is you leave refreshed, relaxed, inspired and with warm muscles & belly.


A lovely passage from Braiding Sweetgrass by Robin Wall Kimmerer

Today we have gathered and when we look upon the faces around us we see that the cycles of life continue. We have been given the duty to live in balance and harmony with each other and all living things. So now let us ring our minds together as one as we give greeting and thanks to each other a People. Now our minds are one. 

-An excerpt from the Thanksgiving Address known well by the Onondaga Nation