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  • Metta Meditation + Things I'm Grateful For

    Metta Meditation + Things I'm Grateful For

    In yoga class last night, 
    The flow was good. Very good.
    But the message was even better.
    And the timing was perfect.
    Brittni led us through a loving-kindness meditation.
    Metta meditation.

    Not familiar?

    The Greater Good Science Center, out of the University of California Berkeley, describes loving-kindess (or "metta") meditation as the simple practice of directing well-wishes towards other people

    And also yourself.

    It's a simple, yet powerful way to feel happier, pump up the positivity, get yourself on a trajectory of growth, feel more connected, and even change the way you approach life! 

    Pretty awesome, eh? 

    How does it work? You simply direct kind, loving feelings to yourself, others (those you love, as well as those you've been feeling tension/negativity towards), and finally, all beings everywhere. It only take a few minutes to do, and it's something anyone can do - including the little ones!

    Check out this awesome video to get a better feel for how this works!

    I'd gone into class feeling some tension about something (doesn't matter what) someone (doesn't matter who) had said earlier this week. And the metta meditation was exactly what I'd needed.

    It left me feeling peace, ease, perspective, compassion, and love for the person who'd been weighing on my mind. It felt like a weight had been lifted: Free from the negativity and the tension. Ready and able to move on. 

    And that's where the gratitude comes in.

    To me, gratitude is like a reality check.
    Yeah, things may be crazy at times.
    Life may feel really hard.
    And it may seem silly to stop and think about what you're grateful for. 

    But I've found that, especially in those most challenging moments, when we take the time to focus on what's good in our lives (love, friendship, being brave, overcoming fear, telling your story, time to listen, being heard, sitting in the sunshine, making a big change, a hug, a hand, doing what's right), something incredible happens.

    A shift.
    And a lightness. 
    And over time, it grows. 


    So I invite you to pause for a moment today.
    Or even a few times today!
    To direct some metta at yourself, the people in your life, and the world. 
    Lord knows we can (all) always use more loving-kindness.

    Maybe even start a list!

    I'll kick things off with 5 big things I'm feeling especially grateful for this morning:

    • Love in my life.
      From family and friends.
      People who lift me up, cheer me on, and genuinely care.
      I am so grateful for you.
    • Community.
      My tribe.
      And there are many, actually.
      This one is forever shifting and expanding.
      But the magic that happens when you connect with people who "get" you is hard to describe. 
      And I am so grateful for this.
    • Meaningful work.
      The opporunity to do soemthing that lights me up and makes me feel alive.
      With food, natural health, self-care, supporting, educating, empowering.
      But most of all: People
      For this I am massively grateful.
    • My Health.
      The ability to breathe clearly, move freely, dance, stretch, run, relax, travel, and snuggle.
      These were not always things I could easily do.
      And I cherish them now more than ever.
    • And even: The Hard Stuff
      Because it's shaped and molded me into who I am today.
      It's an excellent teacher.
      I am stronger, clearer, and more confident in who I am and what I'm capable of because of the challenges.

    And you? What are you thankful for right now?


    Happy Thanksgiving, dear readers!

    Wherever you may find yourselves today,

    May you be happy,
    May you be healthy,
    May you be safe,
    May you be peaceful,
    And may you be at ease.

    Katie
    XO

  • In Words + Photos: Afternoon Tea & Oils

    In Words + Photos: Afternoon Tea & Oils

    Back in January, I posted a photo on my Facebook page from a Tea & Essential Oils gathering I'd hosted the night before.

    I'd invited a couple of friends over who'd expressed an interest in learning more about essential oils. I served tea and chocolate, shared my essential oils story, and taught my friends the basics of essential oils. It was a lot of fun! Super laid back and chill.

    About a week later, I was on the phone with a friend from upstate New York. She'd seen the photo and had a crazy [awesome] idea.

    For at least two decades now, she, her sister, and their mother have been getting together once a year for a mother-daughters afternoon tea. They'd meet somewhere special, spend a few days together exploring the area, and, of course, have tea. They've been all over New York City, in various other cities and states, and even had tea at the beach one year! 

    And this year, my friend was thinking, maybe it was time to come to Baltimore! Inspired by my photo, she wondered if I'd be interested in hosting a "culinary nutrition" style Afternoon Tea & Oils class for her, her sister, and her mom. 

    I instantly said: Yes! 
    And then thought: What the heck will I do?!

    I've been to one high tea before - at the Ritz Carlton, with friends of mine, in elementary school. (With our American Girl dolls in tow, if I'm not mistaken.) So I certainly was no expert on planning tea parties. But I reminded myself that my friend had invited me to get creative, do what made sense to me, and to give it the culinary nutrition twist that she knows I love.

    And here's the thing: I love tea, food, and essential oils. So to get to plan a day around those three most wonderful things, for three incredible women, was going to be amazing! And adventure? Yes. But definitely amazing. What an opportunity!

    PREP

    My tea party guests had booked their flights and hotel and were Baltimore-bound, flying in from New York the day before the big event. They'd be staying at the Inn at the Black Olive, a luxury organic-themed, eco-conscious boutique hotel tucked just between Fells Point and Harbor East. I'd heard wonderful things about it!

    I stopped by that morning to drop off a welcome card and gift: A bottle of Grapefruit essential oil. Just a drop in your hands, cupped in front of your face and breathed in deeply is instantly uplifting. It's also awesome in a glass of water, adding the perfect amount of flavor (I use two or three drops) and helping to support the metabolism and curb cravings. I thought it would make a refreshing welcome for weary travelers.

    If you haven't yet been to the Inn, I recommend putting it on your to-do list. The Agora Organic Market on the ground floor is lovely! Green juices, smoothies, organic cafe fare, and even a selection of biodynamic wines. 

    That evening, with help from my best bud, I set the table with some of my favorite colors, textures, patterns, and flowers: A table runner from our trip to Bali, gorgeous cloth napkins from Anthropologie, a sugar jar Eddie brought home from México, and a bright bouquet of red tulips, gifted to us by a recent guest. Thank you, Kath and Mel.

    Next up? Prepping the menu. I wanted to feature a mix of my favorite brands, Baltimore makers, and homemade items. Here's what I came up with:


    TEA

    The first course was Tea. In keeping with my culinary nutrition theme, I decided on a traditional yogi tea, which, according to Ayurvedic wisdom, helps to purify the blood, lungs, and circulatory system and cleanses the liver. It's a warming, spicy blend of cardamom, peppercorns, ginger, clove, and cinnamon, sweetened with a touch of local raw honey. Simmer for about 15 minutes and you're good to go. It was a hit! On the side, I offered coconut palm sugar, homemade maple hemp milk, and a local organic milk (just in case). 

    In addition to the yogi tea, I offered a selection of some of my favorite organic teas from Traditional Medicinals: Ginger, Raspberry Leaf, Cup of Calm, and Peppermint, each of them soothing and health-supportive in its own way.

    Yogi Tea

    Ingredients:
    2 quarts (8 cups) water
    5 sticks cinnamon
    1 tablespoon whole cloves
    1 tablespoon whole cardamom seeds
    1/2 tablespoon whole peppercorns
    1 inch ginger root, freshly sliced
    almond milk, optional
    raw honey, optional

    Instructions:

    • Place all ingredients in a medium-sized pot
    • Simmer for 20-30 minutes
    • Serve alone or with a touch of milk and raw honey

    Note: 
    You can simmer much longer (2-3 hours, even) if you like, but 20-30 minutes will do the job.

    The last of the teas was, I think, an unexpected one: Kombucha, from Hex Ferments, which I picked up at our local Farmers Market the morning of. Hex is awesome because they use organic tea, organic free-trade cane sugar, filtered water, and local, organic and wild foraged herbs to create their super lovely and unique kombuchas. For our afternoon, I chose the Butterfly Lime (the purple one up there) and Parsley varieties.

    Kombucha is a big culinary nutrition player because it's a natural source of probiotics, which help to keep our guts (where nearly three quarters of our immune systems live) strong and healthy. 

    SNACKS

    For the savory portion of the menu, I served a beautiful Coconut Veggie Curry, which my incredibly talented husband (primarily) whipped up the night before. He's so amazing with food, and - having witnessed my "food as medicine" journey and hearing me teach about the importance of understanding the quality of the food we eat/buy - he's very much on board with what I do these days. He's the greatest. Thanks, Babe.

    To accompany the curry, I made the most adorable little tea sandwiches, inspired by the one and only Meg, of Beard & Bonnet. Hummus, lentils, cucumber, dill. Simple flavors that came together very nicely, I thought. Loved them. And have already made them again several times.

    Coconut Veggie Curry

    Ingredients:
    3 tablespoons coconut oil 
    1 onion, roughly chopped
    5 cloves of garlic, minced
    2 cups carrots, chopped
    4 stalks of celery
    1 crown of broccoli, roughly chopped
    1 sweet potato, peeled and diced
    1 tablespoon curry powder
    1 tablespoon dried parsley
    1 tablespoon dried basil
    1/2 teaspoon ground cayenne, more to taste
    1 teaspoon sea salt, more to taste
    1 teaspoon ground black pepper, more/less to taste
    1 teaspoon ground ginger
    1 BPA-free can diced tomatoes, fire roasted
    1 BPA-free can coconut milk
    8 cups vegetable stock (or water), more or less depeneding on desired consistency

    Instructions:

    • Heat coconut oil in a large pot over medium heat
    • Add all vegetables to the pot
    • Add spices and sautée until just softened, about 10 minutes (stirring frequently)
    • Add diced tomatos, coconut milk, and vegetable stock
    • Bring to a boil, then decrease the heat and simmer (uncovered) for 30 minutes
    • Allow to cool (enough to transfer to the blender)
    • Puree soup (we used the Vitamix), then return pureed soup to pot, rewarming as needed

    SWEETS

    My favorite course, of course, was the Sweets. And this one I've gotta share a little story about.

    Synchronicity. God. The Universe.
    Whatever you believe, somebody had my back and believed in this tea party.
    And I have proof.

    First, I made a trip to Jinji's (chocolate genius) the day before the party, to pick up a few items. All of her ingredients are raw and vegan, and she does everything in the most creative, quality, heart-filled way imagineable, with the most interesting flavors and combinations. On top of that, she is just the nicest - and so is the whole Jinji's team!

    And would you believe that, just as I arrived, she was putting the finishing touches on a green tea truffle?! It was obviously M.T.B. Meant to be. She sent me home with a collection of Matcha Gunpowder, Mace Stuck Pot Rice (a new favorite), and Lavender Lemonade beauties.

    And then: I wandered over to PlantBar to see if they might have anything there that would fit the occasion. And guess what!? They had a raw Chai Cheesecake. Craziness! And oh my goodness was it good.

    Inspired by a recipe my aunt brought to our Easter get-together this year, I also created a batch of Lemon Blackberry Melts, but with a raspberry surprise in the middle! Such a genius idea, and one I'd never seen before. The only thing I changed was: I used a combination of fresh-squeezed lemon juice and three drops of Lemon essential oil. They were a challenge to recreate, but so worth it. 

    OILS

    To finish off the afternoon, I planned an Introduction to Essential Oils class. 

    What are essential oils?
    How long have they been around?
    How can I use them?
    What can I use them for?
    What do I need to know in choosing the right essential oils for me and my family?

    All this and more was covered, along with a lot of sampling and smelling of the oils, discussing common uses, and sharing some of my favorite resources. We even did a little DIY session, creating customized fresh air sprays and sugar scrubs for the bath or shower. Lavender, Vanilla, Frankincense and Orange, Grapefruit, Clove, Peppermint. A feast for the senses, to be sure. Want to learn more about my favorite oils? Shoot me an email here.

    The sun was starting to set as I waved goodbye to my friends. It had been a beautiful day, getting to know these three beautiful women and, I hope, providing a space to sip, savor, relax, connect, and learn together.

    I am beyond grateful to have been invited to be even a small part of such a longstanding, special tradition. I hope they enjoyed themselves! And I hope it won't be long until they find themselves in Charm City again.

    They'll always be welcome here. With love and tea and oils.

  • What You'll Find Here

    What You'll Find Here

    Hello Love,

    I love this photograph from our trip to Tulum. 
    It feels like freedom, peace, and warmth.
    Invites you to have a seat. To share some food together. To share some time together.

    How are you, my friend? 

    I've been meaning to write this for a while now. Just haven't known exactly where to start, I guess. It's been a long time since we've connected this way, and I've missed you

    How've you been? I mean, really: How are you? 

    How do you feel?
    What's good in your world?
    What are you loving right now? And who?
    What do you want more of?
    And how do you want to feel?


    In a way, I suppose I've been asking myself these very same questions. 

    It's amazing how easily we can get lost in our lives, as we're learning, exploring, fumbling, feeling, and finding our way through. 

    Things can get heavy. And tight. And confusing. And feel like too much.


    Sometimes (used to be most times), when that happens to me, I turn inward. Push through. I keep those feelings of overwhelm and fear to myself. 

    Other times (better times), I breathe, meditate, and create. 

    And that helps. A lot, actually.


    But what I've discovered is that the real magic, the release, the ease, the acceptance, and the greatest sense of love is in connection.

    Community. Support. Sisterhood. Family. Tribe.

    Sometimes it's a community of two. Sometimes 10. Sometimes many more.

    But feeling understood and loved, unconditionally, is where it's at.

    Being honest, being vulnerable, being who we are. With ourselves and our people.

    These days, I'm craving simple things. 

    Clean, nourishing food. Gentle movement. Connection. Fresh air. And soothing spaces.

    I'm hugging more. Telling you I love you, because I do. And because if not now, then when? 

    I'm practicing being in the moment. And trusting the timing. 

    Letting go. Accepting. And re-connecting.

    All the while, I'm taking my time and being patient with myself, as I become the most genuine version of myself I've ever been, stripping away the superficial stuff. 

    I share this with you because I want to let you in. I want you to know where my mind's been. And where I am now.

    The past year has been full of joy, challenges, love, leaps, and figuring stuff out.

    It's been wonderful and tearful and beautiful. 

    So what's good in my life?

    So much love. Friends + family. Work - coaching, teaching, collaborating, empowering, leading - that is more aligned with what I believe than ever before. Adventures. Community. And peace.

    And what do I want more of?

    All of the above. I want to let go of what no longer serves me, take better care of myself, do yoga, laugh, learn, and connect with people who want the same.

    In the end, I want to leave more love in the world and help people find their happy place.

    Which brings me to you, my dear friend.

    Because that's what you'll find here.

    Food? Yes. But so much more. 

    Because there's so much more to life than food.
    And especially worrying about food.

    So let's enjoy food again. Let's uncomplicate, savor, and appreciate.

    And while we're at it, let's not forget about all the other things that make life awesome.

    Whether it's real food, culinary nutrition, travel adventures, holistic living, essential oils, natural solutions, yoga, musical medicine, inspirational folks, mindful living, life stories, or community you're looking for, it'll be here.

    Shared honestly and freely. From me to you. 

    Though I do hope you'll share, too.

    And I thank you, so very kindly, for being a part of this community. Part of my life. It surely wouldn't be the same without you. 

    Love + Light,
    Katie
    XO

  • Delicata What?

    Delicata What?

    Hey Loves!

    It's been far too long since we've connected here. Time to nip that in the bud! I've missed you!

    How are you? How's life going for you? 

    The last few months have been a bit of a wild (and awesome) ride for me. I've been TA-ing for the most wonderful Culinary Nutrition Expert program, teaching people how to use essential oils to improve their (and their families') lives, and working on a very cool group coaching program!! (Definitely keep an eye out for that one - because I'll be sharing all the details very soon!)

    Lots of good things! And lots to be grateful for. 

    But in the midst of a lot of professional goodness, I found that my self-care routine had been taking a bit of a back seat. (Raise your hand if that sounds familiar.) I know I'm not the only one who struggles with maintaining self-care and work-life balance! 

    It's an ongoing thing. Life is always gonna be busy, right? Things are always gonna happen.

    So what are we gonna do about that? Well, I've decided that I've got to stop putting myself last. And you know what's kind of awesome and amazing?

    I'm finding that my relationships, my body, and my business will ALL benefit from my re-commitment to self-care.

    You can't take care of others if you're not taking care of yourself.

    AmIright? So from here on out - and I'm putting it out into the interwebs for all of you to hear...and hold me accountable - I'm recommitting to doing what I need to do in order to love and respect myself AND be able to serve all of you best

    Let's start with food! Today, I've got a delicious delicata squash salad for you. It's seasonal, simple, and so delicious. If you haven't had delicata squash before, then you need to try this. It's a personal fave, inspired by a recipe a dear friend of mine sent me last year! Ready? Here we go:

    Super Simple Delicata Salad

    Ingredients:
    1 delicata squash
    1/2 tablespoon EVOO (or coconut oil)
    1 teaspoon pure maple syrup
    Sea salt and ground black pepper, to taste
    Leafy greens Enough to fill a plate. (I used mesclun and spinach.)
    1/4 cup of walnuts (roughly chopped)
    1 tablespoon of dried cranberries

    For salad dressing:
    1/2 tablespoon EVOO
    1/2 tablespoon balsamic vinegar
    1 teaspoon dijon mustard
    Splash of freshly squeezed lemon juice

    Instructions:

    • Wash squash and slice it in half long-ways. Scoop out the seeds. 
    • Slice squash into half-medallions (as pictured) and place in a medium-size bowl.
    • Add EVOO, maple syrup, and sprinkle of sea salt and black pepper. Toss to combine/lightly coat.
    • Place on parchment paper-lined cooking sheet and bake for 20 minutes at 350F.
    • Place greens on plate, and sprinkle walnuts and cranberries on top.
    • In a small bowl, mix all salad dressing ingredients together.
    • When squash is finished baking, add it to the top of your salad. The warmth of the squash will warm your salad just the right amount, making it a nice salad for cold weather.
    • Drizzle with salad dressing, and enjoy!

    Let me know what you think! And take me up on this self-care challenge: Do at least one thing today to take care of yourself. What will it be? You are so worth it, my friend. XO

    Love,
    Katie

  • Feels So Right Today

    Feels So Right Today

    The rain is seriously coming down in our neck of the woods.

    All day. Non-stop. But it feels right, somehow.

    As I wrote on my Facbook page this morning: 

    Sometimes a rainy day just seems so fitting. A gentle, welcome, washing away. In-between time. The past is the past, but still lingers. And the future lies just ahead, a glimmer of gold, sparkling on the horizon. If you're lucky, you're somewhere safe and warm, and you're beginning to feel the joy, the hope, the thrill, even - of the promise of tomorrow. Of new beginnings. Light a candle, brew some tea, burn some incense. Write, read, sing, rest, stretch, reflect. Create. Dream. Envision. Take a moment to let the awareness of what is good in your life set in. And another to begin to let a new story unfold. Our time here is only so long. Let's do it right.

    What is it you want to do? To feel? To experience? To leave behind in this lifetime? 

    And what is one simple thing you can do today - to start moving in that direction? 

    This is one of my favorite conversations to have with people. It helps uncover what really matters, what keeps us from achieving our goals, and what we can do to start growing into the vision we have for ourselves.

    I am here to listen, and to help you find your way. Please don't hesitate to reach out

    Sending so much love your way, today and always.

    Katie
    XO

  • Today I Choose Awareness

    Today I Choose Awareness

    Today, I choose awareness. I choose to be aware of the beauty of life and living. I choose to be aware of the simple pleasures in life. I choose awareness of joy, awareness of peace, and awareness of love.

    Good Saturday Morning, Loves.

    Today's message is a simple one. Awareness.

    It's been a long week for me. A long few days, really. Lots of emotions and questions and tension and analysis. Lots of sleepless nights and stressful days. 

    I woke up feeling like I needed to connect with you - and also with myself. 

    I needed to simplify. Let go. Shift into more peaceful thinking. Un-complicate, decompress, and slow down.

    Ever feel this way? 

    If you have, or you do, and you're aching to return to a place of calm and ease, then I offer this invitation. 

    Ask yourself what you need in this moment?

    This is powerful.

    Let the answer come freely. No judgement. No over-analyzing. Just truth. 

    It might be small. Like mine today: Be aware. Appreciate the beauty of life and living. Gratitude for the simplicity.

    A few minutes to yourself.
    An hour of time in nature.
    Making art.
    Planting seeds.
    Skyping with your husband who's far away.
    A picnic with your love.
    A date with your best friend.
    Yoga.
    Rollerblading.
    A drive through the woods, windows down.
    Farmers markets.
    Sunshine on your face.
    Flowers in the window.
    A chapter from a book you love.
    A verse from a favorite poem.
    A jam session in the car. Or anywhere, really.
    Banana soup with your best bud.
    Floating in the ocean.
    Swinging on a swing.
    Watching the people you love and loving them even more.

    Or it could be major. Huge. If you could do one thing, change one thing, think one thing, choose one thing that would make a massive difference in your life - for the positive, what would that be?

    You might surprise yourself at how easily the answer comes.

    At how obvious the solution is.

    And how simple.

    Whatever it is you need, right now, ask yourself:

    What do you most need in order to feel more peaceful, more in tune with yourself, and more free? 

    It's up to you. And it's already inside of you. Go within. 

    And feel free to share below. 

    So much love to you today - and always. XO

  • Is Your Job Making You Sick?

    Is Your Job Making You Sick?

    YES, changing your life, growing, stretching, learning, expanding, making a difference, doing work that satisfies you, and living in gratitude and love is possible.

    For me, it started with saying YES to a friend who offered to listen, hear, support, and encourage me. She told me about her experience at the Institute for Integrative Nutrition, which I'd been considering, too.

    I said YES to IIN - and things began to shift immediately.

    The community of likeminded, positive, inspiring people is like no other.

    Best investment. Loving the journey. And excited to invite YOU to join the wellness revolution, too!

    Between now and July 4th, you can save $1500 when you say YES and enroll at the largest, most life-changing nutrition school in the world.

    The ripple effect is real.

    Let me know if you'd like to learn more! http://bit.ly/1jiUHTH

  • Culinary Nutrition + Lemon Lentil Veg Soup

    Culinary Nutrition + Lemon Lentil Veg Soup

    I was not a natural in the kitchen.

    I loved watching the Food Network and eating amazing food! But it used to be that my husband's asking me to take care of dinner (a rare occasion, since he was the only one who could cook in our relationship) would be an anxiety-provoking experience.

    What to make?
    How to make it?
    How long will it take?
    What will it taste like?!
    Can't you just make it? Pleeease?

    Fortunately, that's no longer an issue. In fact, now I probably take care of dinner just as often as he does - if not more!

    What changed? 

    My first attempts at cooking were the result of changing the way I ate - in order to heal myself and get on with my life. It worked! But the food wasn't always that impressive. It tasted good to me, but there was very little rhyme or reason behind the "recipes" (if you could even call them that!). 

    Now, things are very different.

    It's easy for me to make dinner. I'm more-than-comfortable in the kitchen. I love it, actually! I'm even confidently creating my own recipes. (It's crrrazy dude!)

    I knew a lot about nutrition, but I'd wanted to up my game (take it to the next level) and finally learn how to prepare awesome food for myself, my family, and my coaching practice

    From the moment I saw Meghan's Culinary Nutrition Expert program, I knew I had to do it.

    I just had a sense that I needed that program - personally and professionaly. 

    And I was right. But what I got so far exceeded my expectations.

    It's an information-packed, challenging-but-totally-worth-it, life-changing course.

    And if you're thinking about going for it this time around, then do yourself (and your family, friends, and clients) a favor - and take the leap!

    Today is the day, guys. Life's too short not to do what you love. 

    Here's a peak at what's on the other side:

    • Real time pre-recorded workshop videos
    • Accompanying course materials (resources + recipes)
    • Weekly live-stream office hours with Meghan (includes demonstrations and Q&A)
    • Reading materials
    • Meghan’s business coaching workshop
    • Goal setting workshops
    • Home study & cooking assignments

    Use my link to learn more - and tell them I sent ya! 


    And in the meantime, give this recipe a shot! It's a super easy-and-delicious Lemon Lentil Vegetable Soup, and it's the "Meghan recipe" I've made and remade most often.

    Ingredients:
    1 tablespoon coconut oil (or olive oil)
    1 medium (average-sized) onion, diced
    4 carrots, sliced
    5 celery stalks, sliced
    3/4 cup red lentils, rinsed and drained*
    3/4 cup green lentils, rinsed and drained
    3-4 tablespoons fresh lemon juice
    6 cups water
    1 teaspoon sea salt (more to taste)
    1/2 teaspoon cayenne (more to taste) 
    1/2 avocado (garnish)
    * Or just use all red or all all green lentils.

    Instructions:
    Heat oil over low-medium heat. Sauté onions until just translucent. Add carrots, celery, lentils, lemon juice, water, sea salt, and cayenne. Cover, bring to a boil, and then reduce heat and simmer for 20 minutes. (I've found that you'll need a little longer if you're using green lentils.) Add avocado as garnish. It's such a creamy, delicious addition!

    Notes: I also love adding broccoli (2 cups, chopped up small) and 2-3 cups of sliced-up greens (spinach, mesclun, kale) at the end. I'll turn off the heat, mix in the broccoli and greens, and then re-cover to let the hot soup cook the broccoli and greens with no added heat. Hope you love it!

    And, if you'd like to see the original recipe (not much different from what you see here), you can find it on Meghan's page: http://bit.ly/1o5Vq19

  • For You, Mom, With Love

    For You, Mom, With Love

    For You, Mom, With Love

    For wanting me
    For choosing Dad
    For morning sickness, a giant belly, and stretch marks
    For fourteen hours of labor
    For what your body did to give me mine
    For surviving
    For late nights and early mornings
    For giving me a sister
    For my "smiling eyes"
    For Photo albums, American Girl dolls, and rollerblades
    For legos, toy trucks, a Playskool doctor’s kit
    For ginger ale and toast when I was sick
    For music and for singing
    For all of us together in the minivan
    For all of us together
    For Band-Aids and icy pops
    Birthday parties and holidays
    Homework and family dinners
    Fruits and veggies
    Doing exercise videos in the living room together
    Vacations and slumber parties
    For board games and books
    For Goodnight Moon
    The Giving Tree
    And Love You Forever
    For chores and trips

    For the love of family
    For thoughtful cards and generous gifts
    For teaching me right from wrong
    And letting me make my own mistakes
    For letting me decide what I believed in
    And supporting me when I did
    For warnings and discipline
    Curfews and rules
    For always seeing the best in me
    For holding me while I cried
    For endless pride
    For cheering me on at soccer
    And knowing the names of all my friends
    For trusting me
    For calling often
    And leaving long messages
    And fighting the urge to leave long messages
    For wanting to know what I’m up to
    For writing to me when I’m away
    For sending me to summer camp and taking me to Europe
    For always being there
    Always
    Always
    And always
    At school, after school
    At gymnastics and Girl Scouts
    At dance, swim team, soccer, camping, chorus, and talent shows
    For dentists, doctors, orthodontists, gynecologists, allergists, gastroenterologists
    And everything in between
    For doing the dishes when you come over - even when I tell you not to
    For bringing me newspaper clippings about things I love
    For asking questions
    For Free To Be You And Me
    For Raffi and Tom Chapin

    For peace rallies
    And burning your bras
    For telling us the truth
    And all the many millions of little things that make you so awesome
    And all the many millions of things I'm forgetting right now
    For being you
    For being beautiful
    For having the biggest heart
    For leading by example
    For letting me do my thing
    And for your endless boundless limitless growing love
    I thank you
    And am forever grateful.

    Happy Mother's Day to you, Mom.
    And to all moms - wishing you an extra beautiful day of love and appreciation. XO

  • Amping Up The Love

    Amping Up The Love

    Today is not about the cards, flowers, chocolate, or gifts.

    It's not about spending a ton of money.
    Or stressing out about where to get a dinner reservation. 

    It's simply about love.

    About saying, Hey, I'm really glad you're in my life.
    Thanks for being the greatest friend.
    You're amazing, and I should tell you that more often.
    Or, I feel so lucky to have you. To know you. To be inspired by you.

    It's about sitting down to dinner together.
    And really listening to each other.
    Appreciating each other.

    It's about sitting with yourself.
    And really listening to yourself.
    Being honest with yourself.

    It's about sitting in acceptance, nurturing, and love.
    For your life, your dreams, and everything that makes you you.

    To me, Valentine's Day is just about amping up the love. A reminder, of sorts. 

    Take a moment today to be grateful for the love in your life. 
    Past and present.
    Near and far.
    Within and all around you.

  • Morning Pages

    Morning Pages

    Cold, rainy, gray day. 

    So what'd I do? I made myself a cup of turmeric tea, threw an acorn squash in the oven, lit a bunch of candles, and pulled out my journal. 

    Morning pages. It's something I discovered in nutrition school. Sit and write. Pen to paper. (Before I check my cell phone or open my laptop.) 

    First, whatever comes to mind - how I'm feeling, what I'm obsessing over, what I want, what I need, what's good and bad.

    Next, gratitudes. Three things. Today I wrote: 

    • a warm, dry, loving home
    • time and space to create
    • this right now; light and love and excitement
    I keep it simple. After that there may be more to get out. Or maybe not. I keep it simple. The whole thing takes about 15 minutes.
     
    This simple practice keeps me grounded and grateful, but also dreaming and creative. Do you do your own morning pages? Or have a special morning ritual of some sort? Share with me in the comments below! I'd love to hear about it.

    Katie
    XO 
  • What Are Ya Doin' New Year's?

    What Are Ya Doin' New Year's?


    Happy Monday, Loves!
    Click on "listen here" above to lisen to today's selection - it's a good one! 

    Hope you've all been enjoying the holidays and soaking up all the love and goodness this time of year brings. I'm super grateful for the time I've been able to spend with friends and family - and I'm looking forward to what the new year will bring.

    Whether you're going out to celebrate tomorrow night or just taking it easy and relaxing at home, I've got a suggestion. Spend a little quality time with yourself before ringing in the new year. Take some time to reflect, let the gratitude flow, and get where you want to be (mentally) for this next chapter of your life.

    Rather than stress over resolutions and such, I like the idea of "letting go" and "inviting in". Grab your journal, your planner, or just a piece of paper (wherever you like to keep important things), and make two columns: one called "Let Go" and the other "Invite In".

    Need a little help? I've created this little gem to guide you on your way. Simply click and print. Spend a little time on this before the ball drops. And then tuck it away somewhere special. This is medicine for your soul.  

    Set the ambience. Make yourself a cup of tea, light some candles, sit by the warmth of the fire - or the glow of the Christmas tree. Whatever makes you feel cozy and inspired right now.

    Now, start writing. Start with gratitude. Consider life as you know it. What's been going great? What are you most thankful for this year? Super amazing bonus experience: Send someone a heartfelt note of gratitude - and watch what happens!

    Next, begin to let go. Let go of all the things that no longer serve you. Write them down. Putting pen to paper on this one will help you get clear on what you're ready to be done with. And what you want instead.

    The last step is to invite in. All good things here! And get personal. After all, this is your one precious life. What do you want more of this year? Or maybe it's something you've never experienced before? Think about how you want to feel and how you want to live. Let the good stuff flow. 

    Share with me! In the comments below, tell me one thing you're inviting in this year. Here's to an awesome year ahead! Can't wait to share it with you! 

    XO,
    Katie