The psoas (pronounced so-az) has come up a few times in our live classes in the last several months. Really, it was just in passing as we looked at anatomy related to the tongue, pelvic floor, diaphragm, and heart.

But it sparked some curiosity.

In fact, I had three members reach out to request a series on the psoas. So I chucked March's arches & waves series and started prepping for the upcoming Hips + Psoas series.

I have to admit. I'm pretty excited about it. The psoas is a fascinating muscle... and some would say not just a muscle.

Recently, a person asked:

"I'm interested in the Feldenkrais concept to "go slow without hurrying." Whether it's while eating, walking, etc. Can you explain more about it and how to cultivate that practice?"

My response was relatively short, so I'll expand upon it here. And, I ask that you join me in sharing your experience with fast, slow & hurrying in the comments below. Together, we can start to paint a more comprehensive picture of how to cultivate change.

A few weeks ago, I went on a relatively short and easy hike in the woods, a trail I had been on before. It led to a beautiful watering hole where a stream became a waterfall, ultimately flowing into a large pool for swimming before continuing onward. The trail was quite wide and did not have many obstructions to deal with; it was also relatively flat.

Along I plodded, anxious to reach the water to cool off as it was an exceptionally hot and muggy day. Halfway there and my feet and back were already tiring. By the time I reached all the action, which was only a mile in, my feet had moved past tiring to aching.

I love the taste of cardamom for sweet treats and savory dishes. Most of the cardamom bought here in the states is green cardamom. It has a strong, sweet, pungent flavor and aroma, with hints of lemon and mint. But there’s also black cardamom with a smoky note and hint of menthol. Green cardamom pairs nicely with sweet treats (think Scandinavian baked goods), fruit, and savory dishes like curries and kababs. Yes. It is that dynamic.

Today we’ll create some simple Cardamom Bliss Balls for a super simple tasty treat. They’re a perfect match for your morning coffee or afternoon tea.

There is no life without movement. From the blood that pulses through our veins to the actions required to gather and consume food, your mind and body are intimately connected. And while your brain is the master control system for your body’s movement, the way you move can also affect how you think and feel.

Some of the functions for movement are obvious — like hunting and gathering. Other critical aspects of movement may be less obvious — like the way movement acts as an extension of your cardiovascular system or primary pump for your lymphatic system. And then, there are all the other ways movement impacts you emotionally, mentally, and socially.

There’s a lot I could say about movement. But for today, we'll focus on the importance of moving more in everyday life.

The star of this dish is rooty dish is the knobby celery root. But this funky root doesn’t party alone. It’s joined by its skin-loving companion, the carrot, and Omega-rich fish friend. If you’re looking for a new dish to add to your menu that will nourish you through the midlife ‘pause (hello perimenopause) and be great for the family and on the go, then this Polish fish dish is for you.

 One thing we can do for our loved ones, community, planet, and social change is to understand how we can be health and wellness warriors from our own personal emotional and physical well-being. So let’s start with what everyone on the planet does. Poops! 

Your poops are an excellent indicator of your total health. Your gut and brain are in constant communication via the amazing Vagus Nerve, which I LOVE to talk about. If you are feeling depressed, experiencing mood swings, and all digestive issues, your communication between the brain and gut are not getting along and this disruption is the beginning of many symptoms and diseases. 

This year our Crab Apple trees are fruiting to the point of limbs nearly touching the ground.

Now, if you are in upstate New York and have an apple tree in your yard, then you know that all apples are about to start abandoning their post. You may have already experienced these tiny tarts dive-bombing your car and your head. You might even be enjoying the sweet stench of those that are composting themselves right there on your lawn.

When a branch finally made contact with my thick head the other day, I realized that I needed to do something about it. Really?! Why on earth was I letting these wonderfully organic and insanely accessible food bits go to rot? And why-oh-why wasn't I enjoying the reaching up, squatting down, and all the wonderful movements associated with gathering my harvest. So I grabbed two of my largest bowls (one for each tree) and started collecting my bounty.

I recently created a short movement practice for a student titled, "reConnecting The Pelvis & Jaw." I’m sure that you know that the jaw impacts your teeth and other mouthy parts. But did you also know that the jaw and its movements play a pivotal role in balance — physically and emotionally?

The upper jaw, part of the cranium, connects most intimately with the spine and back of the body. Every movement the upper jaw makes reverberates through the spine. One of the best ways to feel this is to sense the connection between the pelvis and the jaw. Once you've made the connection, you can refine your ability to feel how the jaw movements transmit down the spine.

You can’t beat a warm and gooey baked banana. This super simple recipe is a perfect dessert for quenching your sweet-tooth without the guilt. Plus, these delicious morsels will make your house smell divine!

Baking bananas bring out the fruit's natural sweetness and turn them golden with a soft, gooey texture. They taste amazing all on their own, or you can dress them up with a range of toppings. I like mine with toasted pecans, walnuts, or coconut.

Here's a little background on this probiotic delight. I think you'll find that it be your new go-to gut-loving drink. They're super easy to make, and once you have the hang it, you can experiment with a flavor of the season. 

Kvass is a traditional fermented Slavic and Baltic beverage commonly made from rye bread. The bread-based Kvass tastes a bit like a sweet, non-alcoholic beer. From my research, Kvass only has up to 1% alcohol content (usually less). My first experience of this bubbly beverage was a somewhat traditional Beet Kvass. Since then, I've experimented with gluten-free recipes like the sweet and rooty Orange, Ginger, and Carrot Kvass. Now that peaches are in season, it's time for a different brew. 

I love the simplicity of this recipe. A shortlist of ingredients makes prep a breeze. Plus, these pancakes keep well for 2-3 days and reheat quickly in a toaster oven. So I always double or triple the recipe so that my efforts can continue to nourish me over the course of a few days.

You’ll get the best results with this recipe if you use ripe bananas: go for the ones that already have brown spots. You'll also find that making smaller pancakes will give you the best results. The larger ones tend to break apart when they’re flipped. Pile up a big stack of pancakes on your plate, top it all off with some coconut yogurt, berries, and drizzle maple syrup (or honey, if you like), and enjoy!

What is this one single thing that profoundly impacts your brain and body, both in the short- and long-term?

It's simple: sleep.

Would you be shocked to know some researchers say that "good sleep guarantees well-being and mental health"?(1) 

Why is sleep so crucial? What is sleep, and how do we do it? How much is "enough quality sleep"? How does it do these incredible things for health and wellness? And, most importantly, how can you get better sleep?

This recipe is one of my favorite summer Polish dishes! Traditionally, Chłodnik is served with warm mashed potatoes. Together they create a combination that is rich with flavors, varying textures, and contrasting temperatures. Every bite is a sensorial delight. 

Chłodnik (pronounced h-wo-d-neek, meaning cooler) is perfect for those hot summer days. Plus, this lacto-fortified bowl of flavor will nourish your gut with each bite. Thanks to those wee microbes, the soup is in a lacto-fremented kefir or buttermilk base, it keeps well for nearly a week as the live probiotic bacteria feed on the sugary starches in the veggies. It's one of those great dishes that can nourish your palate for days on end. 

A few weeks ago, I went on a relatively short and easy hike in the woods, a trail I had been on before. It led to a beautiful watering hole where a stream became a waterfall, ultimately flowing into a large pool for swimming before continuing onward. The trail was quite wide and did not have many obstructions to deal with; it was also relatively flat.

Along I plodded, anxious to reach the water to cool off as it was an exceptionally hot and muggy day. Halfway there and my feet and back were already tiring. By the time I reached all the action, which was only a mile in, my feet had moved past tiring to aching.

Sleep is an active process. Your body might be still, but your biology is bustling with activity. All of that internal nocturnal activity is crucial for living well.

Sleep also plays a massive role in detoxification. Your body has been using sleep to recharge and repair itself since before you were born. It’s no surprise that many sleep disorders are now linked to chronic pain, decreased cognitive function, depression, chronic pain, and neurological diseases, like Alzheimer’s.

Kvass is a newcomer in my life — a very welcome newcomer! As you probably know, consuming a variety of fermented foods helps you get all the health benefits of bacteria and keeps your colonies refreshed and varied. This is why I always embrace any new fermented food I learn about, and kvass is a must-try.

When you think of meditation, you probably don’t associate it with better digestion and gut health. I know I didn’t until I learned just how much unresolved stress influences our gut health and just how powerful meditation is for decreasing stress and improving our ability to digest.

This is a wonderful recipe for a quick and nourishing breakfast! It's even fancy enough to serve at your next Sunday Brunch, and it's guaranteed to rock your taste buds. 

Kale is a super-duper nourishing and low oxalate food. You can cook, blend it, massage it, and serve it in a stew. It's packed with antioxidants, and it's a cruciferous vegetable, which means it can block an enzyme that causes swelling in the joints. Just one cup of kale contains 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. That's some serious nourishment.

Did you know that the most abundant tissue in the body, is none other than “connective” tissue?

Your lifestyle can drastically impact your fascia. But for this post, we’ll focus on nourishing our tissues with our fork because we all want to be continually supplying our joints (and the rest of our bodies) with ample nutrition to make them as robust as possible!