Friday, June 16, 2017

Mindful Breathing

I had mentioned the other day that I did some breathing in my backyard.  Mindful breathing is an important think for ALL of us to incorporate into our lives.

Some benefits:  When we have stress of daily life or more specific stress, our brains launch our "fight or flight" response.  This increases our blood pressure and heart rate, muscles tighten and our concentration goes out the window.  This is great if you are going to be run over by a car and it helps you jump out of the way, but if you are worn from the day after day demands, this chronic stress and affect your emotions, your physical health, your thinking and memory.  Mindful breathing can help you pull your attention away from the stress.

Here are the steps:

1. FOCUS - think about your breath. take a full breath in filling your lungs, pay attention to the air leaving the lungs all the way.  pay attention to how your breath feels, warm, cool air? can you hear the sound.

2.  Observe: how you feel, the breath only, don't think about anything but that breath.

3. Don't work too hard on clearing your mind, sometimes that will distract you, just worry about the breath, and relaxing.  I like to think of my color or light pulling in with the breath, reaching all of my painful joints, surrounding my heard and brain. When I breathe out, I picture an ugly gray smoke taking the stress, pain, and worry out of my body.

I like to do this 10 minutes a day.  You can also take a few of these breaths before you have a hard conversation, before a job interview, before reprimanding a child, before eating. It is also good to relax yourself before you get out of bed after waking and to clear your mind and body right before you go to bed.


Thursday, June 15, 2017

HIKING CLUB! Utah County


There are a few people in my office and my family that are excited for hiking this summer and upcoming fall.  We have a schedule of fun hikes scheduled and you are welcome to join us.  I will put information on this blog the day prior to the hike, but here is our tentative schedule.

Saturday: June 10 - Hike to the Y  (this was a blast)
Saturday: June 24 - Big Springs hike (up South fork-meet at 7:30 am in the parking lot by the trail)
Saturday: July 1 - Bridal Veil Falls hike
Saturday: July 8 - Canyon Nature Trail in American Fork.  Meet at 7:30 am
Saturday: July 15 - Pine Hollow in AF. Meet at 7:30 am
Saturday: July 29: Buffalo Peak via Squaw Peak overlook (meet at 7:30 am
Saturday: Aug 5: Horsetail Falls in Alpine Canyon
Saturday: Aug 12: Stewart Falls
Saturday: Aug 19: Battle Creek Falls PG
Saturday: Aug 26: Rock Canyon
Saturday: Sept 2: The Cross in Spanish Fork
Saturday: Sept 9: Rock Canyon
Saturday: Sept 16: Mt Nebo North (8.4 miles!)

We can do these!  Join any and all.

Monday, June 12, 2017

MENU for the WEEK


I usually take the ads that I have received for the week, a notebook and write a MENU for the week.  I look for the produce that is on sale for the week to add to my meals, look at the master list I have in my Household Manual (I will tell you more about that later) of the items I already have in my pantry and freezer, and I set out to make a Menu that is balanced, easy, I think of when I have time to cook and what days are busy for me.

My husband and I like to shop together.  We both enjoy it, and it is a time we have together.  I know some of you with kids like to sneak out on your own.  There are those who shop with kids in tow, so having a list and sticking to it is quick and easy and you can plan what you can spend before hand.

This week, Harmons had cantaloupe for 39 cents a pound and berries 5 packs for 10 dollars. SCORE!  I also grabbed tomatoes, avocados, romaine lettuce, broccoli,oranges and apples, spinach. bananas and nectarines. I grabbed 3 cobs of corn from the local stand as well. I have onions in my garden and frozen peaches and strawberries for smoothies.  I picked up some old fashioned oats to make Jordan's home made granola, salmon, country ribs and a roaster chicken. I also got a loaf of multigrain bread , whole wheat tortillas and some Colby jack cheese and Fage plain yogurt.


Breakfast:  Smoothie with 2 c.spinach, one cup of frozen berries, 1/2 cup of frozen peaches, one orange, 1/2 cup yogurt, handful of almonds, chia seeds, three carrots and 1 cup of coconut milk. blend and enjoy!

Lunch: apple slices with 1/2 cup natural peanut butter, tomato, basil from the garden and a cheese stick chopped to make a salad with balsamic drizzled on it.

Dinner:  chop 1/2 of the cantaloupe and add a pack of blueberries, a salad with romaine, a tomato, 1/2 of the cucumber and onion from the garden and a handful of spinach.  Sliced chicken from the roasted chicken you bought (you will use it in two more dinners), corn on the cob.  I LOVE SUMMER FOOD!

Pack some salad with chicken and some basil for lunch tomorrow.


Breakfast: home made granola parfait:  layer your home made granola with plain yogurt (drizzle with agave or honey if you need sweetness slices strawberries and garnish with mint to make it pretty.

Lunch:  your salad with chicken that you packed last-night

Dinner: chicken quesadillas:  chop 1 cup of the chicken from the roasted chicken, chop some onion and I have cilantro in my garden that I add.  sprinkle on a whole wheat tortilla the cheese, a bit of onion and the chicken, then top with another tortilla. heat griddle and use butter or spray non stick spray and cook on medium until melted. serve with one of the avocados sliced and salsa. I also have frozen corn that I roast on a cookie sheet tossed with olive oil and sprinkle with sweet mesquite seasoning until heated through.  The roasting will bring out the sweetness.  slice a nectarine as well.  Make an extra quesadilla for lunch tomorrow.


Breakfast:  chop some onion and cilantro and peppers ( I also have in my garden). cook in a bit of butter until translucent on the onion and the peppers are soft. Add two beaten eggs and a few shreds of the Colby jack cheese.  Add a slice of the multi-grain bread toasted.

Lunch:  quesadilla and carrot sticks, with an orange.

Dinner:  Salmon (I like to put mine on double tin foil, pour 2 T melted butter, squeeze 1/2 lemon, sprinkle with lemon pepper and cajun seasoning and 2 cloves of minced garlic.  I grill until browned and flaky in the center.  I cook enough for lunch the next day.  Roasted potatoes:  chop yukon gold or red potatoes into one inch chunks, toss with olive oil and put on cookie sheet.  generously sprinkle sweet mesquite seasoning and roast on 400 for 30 minutes, or until browned and fork tender.  Add a salad of the romaine and the other 1/2 of the cucumber, and serve the other 1/2 of the cantaloupe with a carton of raspberries.


Breakfast:  smoothie with one banana, 2 T peanut butter, 2 cups spinach, one cup of coconut milk, one T cocoa powder and lots of ice.

Lunch: leftover salmon and potatoes

Dinner:  Tortilla soup with the end of the chicken.  chop one onion, red pepper and brown in a bit of olive oil (you can also add a jalapeno if you like heat.  Add one cup of corn and heat through.  Add 3 cups of chicken broth, a can of tomatoes with chilis in it, a can or two of black beans, and the rest of the roasted chicken, chopped.  Add chili powder, salt and pepper and a bit of cayenn pepper to taste.  simmer for 20 minutes so flavors can meld.  put tortilla chips, cheese and sour cream (we use the Fage yogurt instead) and chopped cilantro and avocado for people to top their soup.  serve a bowl of chopped apple and blueberries on the side.


Breakfast:  home made granola, chopped nectarine, chia seed and yogurt bowl  (put your ribs in the crock pot before you leave for work)

Lunch: leftover soup and a banana

Dinner:  crock-pot ribs (brown ribs well on a broiler in the oven, both sides) stick in crock pot with 2 cups bbq sauce, one cup water and squeeze one lemon and 2 T brown sugar.  Mix then cook on low for 8 hours.  Bake some sweet potatoes to serve with the ribs, and saute some broccoli in a pan with 2 T butter, lemon pepper and a bit of salt and4T water until tender.


Breakfast:  oats with chopped almonds and blueberries with coconut milk

Lunch: Nicoise salad:  hard boiled eggs, green beans, tomato and chicken with olives.  You can put whatever vegies or meat in here that you like.  Sometimes I put tuna if I dont have chicken, and broccoli instead of beans.

Dinner:  Grilled cheese sandwiches on the whole wheat bread with tomato soup.  add a bit of milk instead of water.  add an orange and an apple chopped.


Breakfast:  granola and milk, berries

Lunch:  leftover grab bag from the fridge.  We will eat whatever is leftover.

Dinner:  Flank Steak BBQ for fathers day. Green salad, corn on the cob and watermelon

TUESDAY: Garden Madness

Happy Garden Day!  I just want you to know that I got ready for work this morning, packed my lunch, then went out in the backyard with my daughter Jordan, and we took 10 minutes to sit quietly, center ourselves, focus on our goals for the day and BREATHE!  We were out by my rose bushes and the smell was so sweet, the sun so warm on our faces and it was heavenly.

I want to tell you about my roses.  I have been married to my second husband Jeff since 2007, yes, 10 years this year!  For my first anniversary, he bought me a beautiful rose bush.  This has been a tradition every year, and we have some beautiful roses, each with memories of the hard, the good and the events of that year of marriage.  I will share some pictures of these roses.

My daughter Jordan got married in April to her honey Adrian, and they planted a sapling that was part of their wedding ceremony so they can visit this tree up in a meadow up the canyon.

Think of planting trees or bushes for special times.  I have heard of trees for births, my friend received a "Rose of Sharon" to celebrate her mother when she passed away as a sweet reminder of her.

Friday, June 9, 2017

Blog Layout

Blog Layout:

This is a little guide to let you know how this blog will be set up.
Every day will have a different theme, all to do with what I am concentrating on in my life.
You may want to visit every Monday, to get my menu and recipe's, my tips on preparing food
Or you may be into music, exercise, or mind health.  Here is the guideline:

Monday Menu: I will post our Menu for the week, ideas on how to power cook on the week end for the whole week, healthy snack ideas, cooking tricks and recipes

Tuesday: I will be in my garden, showing pictures of my flower, English, shade garden, annuals and perennials, veggie garden, fruit trees, ideas for container gardens and growing veggies in pots and in the soil. Organic pesticides and how to use your produce in your meals.

Wednesday: Mind and Meditation. I will be learning how to ground, how to Meditate, clear the mind and energy in your body and mine.  Yoga, healing, nature.

Thursday: Physical health- this is where I will discuss my exercise, get knowledge from others who have different ideas on weight training, yoga, hiking, swimming, biking, dancing, Zumba, running, walking, cardio, hearth health.  I will also share my progress here.

Friday: Family Friday- this is where I will share my family, my love for them. I will share fun things to do together as a family, ideas for family counsels, communication, activities, and goals.  I LOVE my family and this is important to me.

Inspiration Saturday: I will have a write up from those in life who inspire me!  

Sunday: This is where I will share my love of music, old school, classical, contemporary and all that MOVES ME.

Tuesday, June 6, 2017


Welcome to my new corner of the world.  This is a journey through finding myself again, living life fuller, getting healthy: spiritually, mentally and physically.  I am going to share what I love, cooking, gardening, the earth, my family and music.

I am going to let you know what works and what doesn't for ME with my yard, my relationships, my journey to health.

Please come join me, share ideas and be a part of this incredible life we all are part of!