In the US, today is Thanksgiving.  Some lovingly refer to this National Holiday as "Turkey Day."  Friends....this is wrong!  Now, I DO love turkey (and stuffing, mashed potatoes, green beans, and ALL the fixin's that accompany the bird) 

BUT...

I believe this holiday was dubbed with the incorrect nickname!  What is today without Pumpkin Pie?!  NOTHING!!  I'm filling my day with as much pumpkin-ness as possible starting with this beauty for breakfast.

Delicious and packed with protein AND veggies (shh...don't tell the kiddos that pumpkin is a vegetable), this smoothie will fill you up, tame some afternoon cravings, and use up that can of pumpkin you bought just in case you decided to actually MAKE pumpkin pie instead of buying that premade one from the bakery.

Servings - 1 large or 2 mini-smoothies

1 banana, peeled frozen (or use 1 fresh banana and a few ice cubes)

1/2 c pumpkin

1 scoop vanilla protein powder

1 t unsweetened coconut (or almond butter)

1 T maple syrup

1 t vanilla extract

1 t pumpkin pie spice

1 c milk (your choice almond, 2%, etc.)

Add ingredients to high powered blender and blend until smooth and creamy. (If not using a high-powered blender, start with banana & milk blending until smooth.  Then add the remaining ingredients.)

Serve in a glass and sprinkle with a dash of cinnamon or pumpkin pie spice and a dollop of whipped cream on top!

You can today's post at

"Be Still and Live"

I've been invited to share tips for how to simplify your holiday!

Pictured here are some of the local Elizabethton yoga crew. 

The Benefits of Yoga

by Crystal Gray, CYI, E-RYT200

Have you ever tried to get your husband to attend a yoga class only to hear – I don’t have time for meditation – or I'd rather do a "real workout" - or the classic . . . I don’t have a sleepy mat . . . Those are all myths.

The truth is - the benefits of yoga span far and wide. Here are just a couple more reasons to get started today.

Yoga and Alignment

Yoga can help undo the ills of the day, a.k.a. bad postural habits. You know what those habits are – slumping at the computer, craning the neck to hold the phone, sitting with your legs crossed, etc. Correct your postural ills with yoga poses. Alignment is a key to less pain, optimal blood flow and improved organ function.

“Standing yoga poses are invigorating. They refresh the body and mind by removing tension, aches, and pains, They stimulate digestion, regulate the kidneys, and relieve constipation. They improve circulation and breathing. The back, hips, knees, neck and shoulders all gain strength and mobility through practice. 

Yoga for Joint Care

As we age, our joints wear down. Especially with the same day-in, day-out movements wearing the joints down in the same places. Different movements facilitated by yoga poses will bring nutrients to the parts of the joints not normally nourished. Currently I currently have 8 yoga topics in rotation for my classes. This helps ensure all areas of the body are being worked equally. You will not be bored as you start improving on your strength and flexibility.

“Twists are very effective in relieving backaches, headaches and stiffness in the neck and shoulders. As the trunk turns, the kidneys and abdominal organs are activated and exercised. This improves digestion and removes sluggishness. The spine becomes flexible and the hips move more easily.” 

Yoga to improve Blood Pressure

As many know, blood pressure has been known to drop with relaxation. If you have high blood pressure your doctor may have already recommend. Savasana, guided imagery and controlled breathing have all been cited to reduce blood pressure. This does not mean yoga is sleepy time – not at all. With proper breathing you will help reduce stress and lighten your shoulders.

As Nirmala Heriza says in her “Dr. Yoga” book, sun salutes stretch the entire body, increasing circulation into the heart, lungs and all of the major organs, muscles and joints. It tones all of the major muscle groups and promotes spinal flexibility, rejuvenating the nervous system. It is beneficial in the prevention and treatment of arthritis by promoting the secretion of synovial fluid in the joints. 

I hope this helps entice you to attend a yoga class in the future. ~ Namaste

ABOUT THE AUTHOR:

Crystal Gray has been teaching yoga for 10 years and has been an active “yogini”, a female who practices yoga, for over 15 years. Crystal has two yoga teaching certifications; a 230-hour teaching certificate from Johnson City, TN based Kudzu Yoga; and a 500-hour teaching certificate from LightenUp Yoga in Asheville, NC. She has taught 1700+ hours over her 10 years as an instructor.

To attend one of Crystals local yoga classes in Johnson City, Elizabethon or Erwin visit her website for full details. www.Yogaforthehealthofit.com

References: Timothy McCall, M.D., Yoga As Medicine, 2007, Yoga Journal Contributor

BELOW ARE DIRECTIONS TO YOGA CLASS AT:
Elizabethton Recreation Center
300 W. Mill Street, Elizabethton, TN 37643
Tel. 423-547-6441

From gas, bloating, acid reflux, indigestion, diarrhea, constipation, "digestive distress" affect everyone at some point in time!  We appreciate REAL food answers to our health stuff.  And so I share with you...

7 Foods for a Healthy Belly

If you don't subscribe to Food Matters newsletter, do it now!  And find the movies "Food Matters" and "Hungry for Change" on Netflix.  Life changing...

Incorporating healthy foods can be overwhelming!  As a health coach, I support my clients to make changes based on your unique needs, lifestyle, and preferences.  I use a personalized, holisic approach so that you have LONG TERM success.

Maybe you want more energy and are tired of always being tired. Maybe you have those nagging cravings that you can’t seem to get under control. Or, perhaps it’s time to finally figure out how to look and feel great in your own body.  If any of this sounds familiar, then we need to talk.  

Can one conversation change your life? YES!!

Your next step is to schedule a free health consultation.

Happy Digesting...

-:- Christy

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I'm so glad that sprouting seeds takes less time (and energy) than growing a baby!  Seed starting is so rewarding and makes me feel like I can conquer the world...or at least keep a basil plant alive for 3 days.  

We started out with a garden plan from www.GrowVeg.com that I mentioned in last Friday's post "Seed Starting Tips".  I don't garden without this plan!  It's my garden brain!  

According to my garden "brain's" feature that tells you how many plants of each variety you need,  (I'm telling ya, www.GrowVeg.com !)  I need 85 tomato plants and 8 basil plants.  Do you know how much it would cost to get 85 tomato plants!?  A lot more than planting these seeds did!

Only 3 short days ago, these little baby seedlings were simply just "boring ol'" seeds!  Now, they're one step closer to being FOOD!

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I've found that making healthier choices in food leads to a desire to grow your own food!  That's how it happened for our family.  

If you're new to gardening, learn from me…TAKE SMALL STEPS!  It's a great idea to buy plants from a local greenhouse so that you can focus your time and efforts on building your garden area and adding good stuff to your soil instead of fretting over why your Hillbilly Potato Leaf Tomato seeds didn’t germinate!  

Build garden + build soil = great accomplishment

If you’ve established your garden space, amended your soil, and have a season of gardening "under your belt", you might be ready to dive into starting your own seeds.  Know this, you DO NOT need an elaborate setup for seed starting.  The top of the refrigerator is a great, warm, spot to sprout seeds.  A warm, sunny window provides some great “grow lights”.  Remember my advice, “Learn from me…take small steps”?  That being said, check out our “Germination Station”.  

Here’s my system for seed starting.  It’s definitely not the only way (or necessarily the easiest), but it works perfectly for us!

-Is it too late/too early to start seeds?  I'll refer you to MY seed starting "bible." www.PlantingByColor.com

-Do I plant various seeds differently?  The seed packets typically have good instructions for how to plant the seed inside.  I never can remember the germination time, the plant spacing

-How deep do I plant a seed?  A general "rule of thumb"  is to cover the seed with dirt only as deep as the seed size.  For example:  Basil seeds are tiny, specks the size of black pepper  and only should be covered with a sprinkling of soil.  

-How long do I leave the seeds covered with a clear "dome"?  When the seeds begin to sprout, just uncover them and be sure they are getting adequate light.  A "shop light" is an inexpensive alternative to "grow lights."

-When do I water my seeds?  It's best to combine your seed starting mix with some water before placing into your pots.  This allows the soil to be damp without adding water that could disturb the newly placed seeds.  I do this by combining seed starting mix and a little water in a bucket (with a little shovel) until the "dirt" can be squeezed into a ball.  Be sure you CAN'T squeeze water out of the ball of dirt.  If there's too much water, just add a bit more seed starting mix and stir again.  Moniter the dirt over the next few days and use a spray bottle of water to keep the dirt moist.  Once the seeds have sprouted, begin "bottom watering" by placing the pots in a tub/pan of water and allowing the soil to soak it up. Don't use a a watering can or cup!   You could disturb the seedling and "wash away" your hard work!

We get our vegetable, herb & flower seeds from seed saving family & friends and these places:

Baker Creek Heirloom Seeds - www.rareseeds.com

Seed Savers - www.seedsavers.org

Sow True Seed - www.sowtrueseed.com

I could NOT plan my garden without www.GrowVeg.com  SERIOUSLY!   They feature a 30-day free trial too!!  My favorite feature begins in the 2nd year of gardening with this service.  Let me explain...  It's best practice to rotate crops around your garden so that the soil isn't depleted of nutrients!  Grow Veg shows an "alert" when I plan to plant a crop that isn't a good crop rotation!  This feature ALONE is worth the $25 annual subscription!  

Then, there's www.MySquareFootGarden.net  Again, could NOT garden without this one!  Based on your location in the United States and your area's "frost date", My Square Foot Garden offers a planting & transplating schedule by the week!  I no longer have to wonder if it's time to plant cucumbers or is it too late to plant broccoli in the spring!  I LOVE this tool!  (And it's FREE!)

*These are not affiliate links, and we don't "earn" anything for recommedning them.  These suggested companies helps are what WE use for planning, planting, and growing in our own gardens!*

I have the honor of introducting you to today's guest blogger, Crystal Gray, certified Yoga instructor!  Enjoy -  Christy

The Benefits of Yoga

by Crystal Gray, CYI, E-RYT200

The benefits of yoga span far and wide. As a matter of fact, that is what attracted me to pursue a career as a yoga instructor.  Yoga allows me to help others preserve their health – and in many situations reclaim their health.  At the same time it keeps me healthy and happy. 

Here are just a few benefits of yoga;

Yoga and Flexibility – yoga seems to be best known for its stretching component.  Flexibility leads to improved internal and external health.  Have you ever heard that if you can touch your toes, your veins and arteries could be more flexible, too?  It’s true. This means that blood clots may have a better chance of passing through veins and that your arteries may be less likely to stiffen.

Yoga and Strength – weight-bearing exercises build muscle (strength), as do repetitions of seated and reclining poses.  It is a myth to believe that you don’t build muscle in yoga classes. Let us not forget that weight-bearing exercise prevents osteoporosis. If you are out to build muscle, ask your instructor about the focus of the yoga class you are about to attend.  Each instructor teaches differently; some teach all stretching others all strength, I teach a blend.

I hope this helps entice you to attend a yoga class in the future.
~ Namaste

ABOUT THE AUTHOR: Crystal Gray has been teaching yoga for 10 years and has been an active “yogini”, a female who practices yoga, for over 15 years.  Crystal has two yoga teaching certifications; a 230-hour teaching certificate from Johnson City, TN based Kudzu Yoga; and a 500-hour teaching certificate from LightenUp Yoga in Asheville, NC.  She has taught 1700+ hours over her 10 years as an instructor.

To attend one of Crystals local yoga classes in Johnson City, Elizabethon or Erwin visit her website for full details www.Yogaforthehealthofit.com

References:  Timothy McCall, M.D., Yoga As Medicine, 2007, Yoga Journal Contributor

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Cleaning sprays contain loads of chemicals and toxins that contaminate the air of your home for you and your family.  Detoxify your home by switching to natural cleaners like citrus infused vinegar.

Vinegar is effective in eliminating bacteria, mold, and germs because of it’s acidity. It works GREAT, is super cheap, AND is non toxic which is a win for the environment PLUS it’s safe to use around kids & pets.  

A lot of people like the idea of using vinegar as a natural cleaner but can't tolerate the "coloring Easter eggs" smell.  I love to infused vinegar so that I get the cleansing properties but not the strong smell.  This is my favorite cleaning solution - Citrus Infused Vinegar.  You won't find this "specialty" Citrus vinegar at your local Walmart store. 

To make your own Citrus Infused cleaner:

Save citrus rinds from lemons, grapefruit, limes, etc.  (No "fruit" or white stringy (pith) parts are helpful, just the peel is needed) and store them in a quart sized mason jar in the freezer.  When the jar is full of citrus rinds, fill the jar to the top with white vinegar.  Cover with the lid (if using a metal lid, please place a pieces of plastic wrap between the jar & the lid or the lid with rust and corrode from the prolonged contact with the vinegar.)

Place jar in a sunny place like your kitchen windowsill for about 4 weeks or until the citrus peels lose their color.  The vinegar will resemble the color of strong lemonade (or…well, other things) and will smell citrusy when opened.

Remove and compost the citrus peels and pour citrus infused vinegar into a clearly labeled jar.  (Or this "suspect concoction" might be discarded by your husband who might think it's something besides Citrus Vinegar...just sayin').

Add to your bucket/refillable mop as you would traditional floor cleaner and dilute with warm water.  Add 2-3 drops of doTERRA's lemon essential oil or Citrus Bliss essential oil blend for an added bonus of a cleaning booster plus a refreshing, natural scent that will cleanse your home.

To learn more about detoxifying your home and "green cleaning", join us for Clean Green  and Medicine Cabinet Makeover!

Just some of the ways we live naturally at Windy Ridge Naturals.  

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People are afraid of the flu...and rightfully so.  You get the "flu shot" is to avoid losing a week of your life stuck in bed, feeling horrible.  Not to mention, there's the following week of recovery when you're exhausted, and you think you'll never feel "right" again.  (We won't even GO into why parents have their children get the flu shot...being a sick adult is bad enough...don't mess with my kids!)

Unfortunately, the flu shot doesn't always prevent you from getting the flu, as the vaccine doesn't protect from ALL flu strains, just the ones the labs believe will be the most prevalent this year.  (Thank you medical lab people for doing your best...)  

Your BEST bet is flu prevention.  Our family chooses to do everything we can in order to build strong immune systems to combat the flu virus.

According to herbalist Paul Bergner, elderberry disables an enzyme present in the flu virus that prevents it from being able to enter a cell. In other words, it stops the flu from getting into your body, thus preventing the spread of the virus. In clinical trials, taking elderberry has removed all flu symptoms within 2 days in 90% of participants. Patients who took the placebo took, on average, 6 days to recover*.

According to the a 2002 study in the Journal of International Medical Research.  "It's likely that antioxidants called flavonoids -- which are contained in the extract -- stimulate the immune system, writes Thom. Also, other compounds in elderberry, called anthocyanins, have an anti-inflammatory effect; this could explain the effect on aches, pains, and fever. " (source)

Russell Greenfield, MD, a leading practitioner of integrative medicine and medical director of Carolinas Integrative Health, advocates treating flu with black elderberry, he says in a news release. 'It can be given to children and adults, and with no known side effects or negative interactions,' he says. " (source)

You can find organic Elderberry Syrup, ALL NATURAL, handcrafted and made to order, in our shop or purchase Sambucol from your local pharmacy.  (During cold and flu season, many pharmacies find it difficult to keep in stock.)

* Paul Bergner. The Healing Power of Echinacea and Goldenseal, 1997.

I love to eat.  I love to cook.  I love to teach.  Put it all together and what do you get...?  Real food...Real easy! 

After my husband, Larry, and I together lost over 125 pounds, we're always asked, "How did you do it?"  Our reply, "We ate real food, not too much, mostly produce & protein."  Their blank stare that followed is expected.  Almost as if they are saying, "Of course you ate REAL food...who eats pretend food?!  Now seriously, how'd you do it?" 

It's is published and available on Amazon or you can get a FREE copy when you come to a "Real food, Real easy" wellness class at our farm!  Find out for yourself what "real food" is and how it can change your life...

...just like it did ours!

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I almost titled this post "Tools I CANNOT live without", but thought that might be a bit meladramtic; however, to make cooking REAL food, real easy, these tools ARE super duper helpful and I highly recommend each one!  Dinner (and breakfast and lunch) would NOT be the same without them...

The following are affiliate links. 

These are our all time favorite knives!! They are sturdy, sharp and reasonably priced. We have a few of each size (because it seems like they're always dirty.) The peeler makes peeling veggies so easy, the paring knife is the perfect size for most jobs and is very sharp.  The tomato knife is the ONLY knife for cutting a ripe tomato without it squishing out everwhere.  

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