I simply must give a shout-out to my friends today. Living so far away from my family and built-in support structure, I find that when I'm feeling low...its easy to sink really low. But I find such solace in my friends here. Just by making me laugh, or commiserating with me, or even being selfless enough to listen to me wrap my head around the same story a million times - - they completely save me. For me, friends are like expensive "dress-up" clothes: I have very few, but each one is of the very best quality. I don't know what I would do without them (my friends...not clothing).
One of my friends, Colleen, made some delicious chili last night. I love observing how the food that people prepare completely represents their personalities. In this case, the chili (and Colleen) were sweet (butternut squash), warm, spicy (cayenne), and completely comforting. Colleen is such an uplifting presence. Her confident and caring energy always brings me instant comfort. In the same way, her chili was so nourishing and calming. I loved it.
Colleen's Black Bean Chili w. Butternut Squash & Swiss Chard
Colleen got this recipe from www.epicurious.com but the spicy cayenne kick (that rivals her personality) was her own contribution.
- 2 tablespoons olive oil
- 2 1/2 cups chopped onions
- 3 garlic cloves, chopped
- 2 1/2 cups butternut squash, peeled and chopped
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 3 15 oz. cans black beans, drained and rinsed
- 2 1/2 cups vegetable broth
- 28 oz. can diced tomatoes
- 3 cups swiss chard, chopped
- cayenne pepper, to taste
- optional: cheddar cheese, sour cream, and blue tortilla chips
Heat the oil in a heavy, large pot over medium-high heat. Add onions and garlic; saute until tender and golden, about 9 minutes. Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to a boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Stir in chard; simmer until chard is tender. Season to taste with salt and pepper. serves 4-6 with option for seconds...or thirds
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In the same way that food speaks to each cook's persona, fitness classes often speak to each instructor's personality. My friend Emma teaches a wonderful yoga class that nourishes my muscles in the same way that Colleen's food nourishes my stomach. Her soothing voice and crisp, detailed instruction inspires me every time I happen to drop into her class. Her classes are challenging (you should see her abdominal muscles!), but somehow still feel great all over. In the same way that her class is intense and, conversely, soothing, her personality is full of fire and passion - and somehow - also full of nurturing love and delicate concern. She has the ability to comfort me, challenge me, inspire me, and make me laugh...all at the same time.
Emma's Side-Bending Warrior Sequence
Here is a little yoga combination that Emma gave today in her class. It manages to prove challenging on the legs and obliques and still feel really great through the torso.
1) Begin in a low lunge with your right foot front. Your right knee should be tracking over your right ankle. Both hips should be square in front of you and your left toes should be pressing into the floor behind you. Hold this pose for three deep breaths.
2) Slowly spin your back heel into the floor and press the pinky-edge side of your left foot into your yoga mat. Bring your right hand to the floor (or ankle, or calf) inside your right leg. Begin to open your hips and stack your shoulders vertically into extended side angle pose. Try to relax your neck away from your ears and reach your left hand overhead towards the front of your mat. Take three deep breaths.
3) Gently straighten your right leg into triangle pose. The right hand can be balanced on the floor or move up onto your right shin or quadricep if it feels better. Try to find a vertical line from your left hand (which should reach towards the ceiling) and your right hand (which is on the floor, shin, or quadricep). The crown of your head should reach towards the front of your mat. Hold here for three breaths.
4) Keeping your legs straight, gently reach up through the torso into reverse triangle pose. Your left hand will gently support the body by resting on your left quadricep or calf. Your right hand will gently reach overhead towards the back of your mat. Shoulders are still stacked vertically. Squeeze the inner thighs together. Take three deep breaths.
5) From here, simply bend your right knee into reverse warrior pose. The depth of bend in your front knee will determine the level of intensity through your legs. Keep reaching back with your right hand and lengthening the right side of your torso. Hold here from three breaths.
6) Gently cartwheel your hands down to the floor, releasing your left heel off the floor, and transition back into low lunge.
7) Carefully step your left foot to meet your right foot at the front of your mat in a forward fold. If your back or hamspring muscles are tight, keep the knees bent here.
8) Step your right foot back into a low lunge and repeat the sequence on the second side, holding each posture for three breaths.
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