Meditation has saved me.

I've worked in public relations for almost 15 years, and for just about that long, I've been stressed out and anxious. PR is regularly ranked amongst firefighters and airline pilots as one of the highest stress careers. Caffeine contributes to my stress and anxiousness, but it's a must-have to get my day going. And go, go, go is what I've done. From long days in the office, straight to a business dinner, to organizing media on a red carpet for a nightclub opening (all in one day) when I worked in Las Vegas - to months-long trips when I did PR for the blimp and an action sports event company. When not traveling or opening nightclubs, I'm regularly answering emails and responding to customer comments on social media during my personal time. PR is a lifestyle, not just a career.

Almost three years ago, during a rough time, I met a good friend - who was also going through a rough time - for a spontaneous weekend retreat. After a few glasses of wine one evening, this friend asked if I wanted to meditate. What?! (Cue the skepticism) Isn't meditation for hippies and those few well-known enlightened gurus?

Luckily, I agreed to partake and we did a guided meditation via my friend's iPhone. It was a 15-minute meditation, during which, I struggled to stay focused on the mantras and visualizations and ignore the constant to-do lists my brain relentlessly reviewed. I struggled to keep my eyes closed and I struggled to sit still. I struggled to quiet the negative chatter in my head. 

I was surprised by how much work it took to meditate. Part of the reason I'd never attempted it in the past was my insistence that I'd never be able to quiet the thoughts running through my brain a million miles an hour - and indeed, it took work. Somehow...when the 15 minutes was up, I felt more relaxed and at ease. 

When I returned home following the weekend getaway, I made it my mission to continue this practice. I downloaded an app called "Calm" to my phone. I alternated between the two free guided meditations. With my hurried lifestyle and my hurried mind, I decided to could only handle 5-minute meditations. During many of my sessions I took the entire five minutes trying to quiet my mind. Some weeks I'd do four meditations, some weeks none. (Newsflash: I am not perfect).

I always observed that when I committed to the five minutes and did my best to follow the guided meditation (whether focusing on my breath or doing a body scan or repeating a mantra), I felt surprisingly calmer. Not just my mind, but my body. I looked at situations differently following those five minutes of calm. I made more rational decisions following those five minutes of calm.

Fast forward three years, and I'm still a work in progress. There have been months at a time that have gone by with no meditation, and there have been days where I have felt that meditation was the only thing that helped me make it through that day. 

I recently began attending a yoga studio that offers a 30-minute meditation prior to a restorative yoga class. Some of those 30-minutes are guided and some are just silent. Regularly, my mind wanders from the visualization to all of the problems in my head (and even the teacher assures that her mind does the same), but with practice, I count my breaths or return to whatever visual is being provided that week and work to gain calm and stillness.

It is amazing what quieting our mind for just a few minutes can do for our overall wellbeing:

• Meditation has been proven to reduce stress and anxiety.
• Meditation can increase attention and concentration.
• Meditation or mindfulness is often used as a treatment in those who are experiencing depression.

But don't take my word for it, there are a plethora of articles on the topic, just do a simple Google search. 

Any good teacher will tell you it's a marathon, not a sprint. Mindfulness requires regular practice. Not every practice will be perfect, in fact, most won't. Your mind will wander. But stick with it, and the benefits to your mind and body will be well worth the effort.

If you're ready to give meditation a try, here are a few apps I recommend (I like the free ones):

Calm

Stop, Breathe & Think

When I'm not meditating indoors with the help of an app, I enjoy getting outside in nature. A good hike, sunshine and fresh air will quiet my mind like nothing else.

Comment below and let me know if you meditate, and what app or practice you participate in.

Arrows

I've always had a fascination with the arrow and its symbolism.  When I was in elementary school, I participated in a father/daughter program through the YMCA. When you reached the age of 13, they held a ceremony where you "broke arrow" meaning you were graduating from the program and moving on to a new chapter in your life. During the ceremony, the daughter grips the end of the arrow near the arrowhead symbolizing direction and moving on, and the father grips the end of the arrow near the feathers, symbolizing their role in guiding their daughter. It is discussed how the arrowhead directs the arrow, however, an arrow cannot fly straight and steady without the feathers. 

In Native American symbolism, an arrow signifies direction and movement. An arrow pointing left is meant to ward off evil, while an arrow pointing right is for protection, an arrow pointing down symbolizes peace. Groups of arrows signify that many are stronger than one, which can be broken. A crossed arrow represents friendship. A broken arrow symbolizes peace.

I recently came across this quote about arrows and thought it worth sharing. "An arrow can only be shot by pulling it backward. So when life is dragging you back with difficulties, it means that it’s going to launch you into something great. So just focus, and keep aiming!" - Unknown

Eat Local: Farmers Markets, CSA's and Community Gardens

‘Local’ is the biggest food trend in years, according to the USDA. The number of certified organic operations in the US has vastly increased, and the natural and organic food market is set to outpace the growth of the total U.S. food market. Check out this article for more information: http://newhope360.com/agriculture/local-biggest-food-trend-decades-says-usda  

So, what does it mean to eat locally? 

- Being conscious of where your food comes from and being able to trace its origins
- Supporting local farmers, eating food that is grown or raised near where you live
- Knowing your food is grown or raised on a small-scale vs. mass produced by a large corporation

Interested in eating locally?  Here are a few ways to do it:

1) Visit your community farmer’s market. Depending on the climate in your area, the farmer’s market may be seasonal or year round. It’s a great opportunity to purchase affordable food (sometimes cheaper than your local grocery store), and meet those who are growing the produce, raising the meat, cultivating the honey, etc. In Salt Lake, the Downtown Farmer’s Market runs every Saturday from June-October, and if you don’t arrive early, you’re out of luck. Aside from the amazing fresh produce, you can find honey, a variety of cheese and meat, fresh flowers, etc. Here’s a photo of a few items I picked up last summer - plums, peaches, and a great local honey butter. I am counting down the days until the market opens this year!

2) Another option is to participate in Community Supported Agriculture or a CSA. When you participate in a local farm’s CSA, you’re investing in the farm for a season, and in return you receive a weekly bundle of fresh food from the farm. CSA’s range in cost (from $50 to $800 for a season), but the return on investment is worth it; a fresh basket of fruits and vegetables, meat and cheese - many of which are free from artificial growth hormones, pesticides, etc. You can participate in a variety of CSA’s. Here’s a great site that will connect you with a farmer’s market or CSA in your area: http://www.localharvest.org/

3) While you’re at it, why not just grow it yourself? Don’t have a yard?  Community gardens are pieces of land that are gardened and maintained by a group of people, and they're popping up all over urban settings. A great way to meet your neighbors, support the community and grow your own food at the same time. Plots are usually offered for $10-$50 for a single plot for a season. They vary in size, but you have the opportunity to plant anything you’d like...tomatos, blueberries, carrots, pumpkins. Many community gardens offer educational workshops, as well as youth programs. If you’d like to find a community garden in your area, visit: http://www.communitygarden.org.

Tell me, what does 'local food' mean to you?  And how do you eat locally?

6 Ways to Eat Healthy on a Budget!

Eating healthy can be expensive! Whether you eat local, organic, or just try to shop smart, oftentimes we're in a rush and don't have time to shop around. But you don't have to sacrifice your health to save a few dollars. If you have a little extra time, here are some tips on saving big!

1) Shop store circulars. You know...the weekly ads that arrive in your mailbox, that more often than not get thrown away with the junk. If you have extra time, and don't mind getting your groceries at more than one store, shop the ads! Flip through and mark the items that are on sale at each store. Perhaps you pick up your produce at one store, and your meat at another. Sometimes it can mean saving big bucks! Sprouts has weekly specials that come out each Wednesday, and if you shop Wednesday, you're lucky! Wednesday are promoted as 'Double Ad Wednesdays' since the weeks deals overlap...twice the bargains!

2) Coupons! You don't have to devote as much time as an extreme couponer to save some dough. Most every grocery store and market has coupons on their website. Simply select the coupons you want, and print. Some stores, like Smiths, even let you select the coupons you're going to use and digitally add them to your store rewards card. No wasted paper, ink and no messing with scissors. Just simply select and swipe. Couldn't be easier! On the same note, visit the website of your favorite product, and you just might find a manufacturer's coupon.

Sprouts: http://sprouts.com/coupons
Whole Foods: http://www.wholefoodsmarket.com/coupons
Smiths: http://kroger.softcoin.com/programs/kroger/digital_coupons/?campaign=DigitalCoupons&banner=Smiths
Target: http://coupons.target.com/grocery-coupons
Albertsons: http://www.albertsons.com/our-stores-2/online-coupons/
Walmart: http://coupons.walmart.com/


3) Speaking of rewards cards...GET ONE! It's silly not to. They're free, and you can save dollars on certain items. It adds up! Not to mention, stores like Smiths even give you discounts on gasoline with every dollar you spend using your rewards card.

4) Shop outside the traditional grocery store. Visit your local community coop, farmers market, or participate in a CSA. Coops purchase quality products based on their participants' requests and then sell for a discounted price based on the bulk quantity they buy in. Farmers markets are a great place to buy local, support the community, and you have the ability to bargain on goods. When you join a CSA, you're supporting a local farm for a season. You have the ability to volunteer on the land, and your share of the farm changes each week/month/season based on what's growing.

5) Buy in bulk! I recently discovered that Costco, yes Costco, has an amazing selection of organic products. Everything from fresh produce (which you can freeze if the quantity is too large), to grains like quinoa, to marinara sauce to meats to peanut butter to coffee. Every store is different, and you have to do a bit of searching, but who doesn't love cruising the aisles at Costco? Especially on a sample day! Am I right, or am I right? Feel free to reference other warehouse stores as well.

6) Grow your own! For the amount of food they produce, plants are cheap. And if you have the time and patience, seeds are even cheaper. Plant your own food garden - whether you have a large yard, or just enough room for an urban garden on your apartment balcony. Imagine the excitement of plucking your own orange off your beautiful orange tree, or picking your own peppers from the ground. Pretty rewarding, and definitely a dollar saver. Plus, you know there are no pesticides and chemicals touching your home-grown produce.

Any other ideas? How do you save money and eat healthy?

*Now You Know, Now You Grow

Saturday Morning

What do Saturday morning's mean to you? What are your favorite memories?

When I was a kid growing up in South Florida, every Saturday meant a trip to Dunkin Donuts (chocolate glazed donut) and the beach with my family! The warm air (okay, more like hot!), the sand on my feet, and the salt on my skin. Such a cherished memory.

Now that I live in the mountains of Utah, Saturday mornings in the summer in Salt Lake City mean Downtown Farmer's Market!!

Mid-chew! Enjoying a peach with prosciutto from Caputo's

 From June - October, Pioneer Park in downtown Salt Lake is taken over by local artists and crafters, local farmers, and bakers and cheesemakers! It's the cat's meow.

Beautiful juicy raspberries straight from Bear Lake

Some of my favorites include the local honey and eat-with-a-spoon honey butter (so mmm!) from Knight Family Honey, the delicious goat cheese from Drake Family Farms (apricot & honey and jalapeno are my faves), and of course Ruby Snap's gourmet cookies!

Ruby Snap Cookie with marzipan and pine nuts!

I also try to go on a hike at least once a week in the summer. With so many incredible trails, it's always hard to pick one. Just recently I went down to Zion National Park and hiked both the Emerald Pools and The Narrows. Zion is just magic to me, and The Narrows are a must on anyone's bucket list. This was my fourth trip to Zion, and I anticipate many more in the future!



Welcome to Zion National Park!



View from the beautiful Cliffrose Lodge

 

Stopping for a moment to take in The Narrows

Spectacular red rocks



Picking an apple at a local lodge

 

Happiness is a Journey...

I have a refrigerator magnet given to me by my mother that says "Happiness is a journey, not a destination." And it couldn't be more true.

Life gives everyone lemons, some more than others, and I am a firm believer that happiness isn't something we just wake up with every morning. It takes effort, and is something we must consciously strive for.

Negativity is all around us. Aside from whatever stress or misgivings we each have going on in our daily lives with work, school, family, friends, relationships, health, we are bombarded with scenes and images of crime, hatred, inhumanity, injustice, and violence on our television sets, our computers and our mobile devices. We are treated unfairly at work, we get into an argument with a loved one, we fail a test at school, we are hit with a health crisis, we get our heart broken. The negativity seems to carry a larger impact on our minutes, days and lives than the positive. And yet, we cannot crawl into a dark hole and hide. We must digest and process and overcome all of this on a daily basis, and muster a smile. We must find a way to block out the negative in order to present ourselves as fabulous, well-functioning, contributing human beings, and engage in meaningful relationships, and share love with those around us.

It is our daily journey to spread happiness and love and light in a place that is peppered with sadness and hatred and darkness. It is our daily task to find the pockets of beauty that exist. Beauty is there. There is more of it than we can see. Behind the bad test score, is a mother who will help pick you up no matter how many times you fall down. Following the violence, is a community that comes together to rebuild and spread love. After the failed relationship, is an opportunity to make connections with people you might not have met otherwise.

I challenge each of you to look for the beauty in your days. Or better yet, create the beauty. Smile at a stranger. Lend a hand to someone in need. Mail a card to someone you haven't spoken to in awhile. Play with a child the way you played when you were a child.

Remember, happiness is a journey, not a destination. We must make the effort for ourselves, and for others.

Sharing some happiness from my life:

Love.

Kindness.

Adventure.

S'mores!

Wine = Happiness, right?

Friendship and silliness.

Wonder. Amazement. Snow.

Sand and salt water.

Wide open roads.

Feet in the sand. Warm sun on the skin.

Sun. Boards. Beautiful day.

Flowers.

Fresh mountain air.

Nature.

When life hands you lemons...

*Now You Grow

Quinoa for Breakfast?

Quinoa Oatmeal Bake

Ingredients:
3/4 cup quinoa
3/4 cup rolled oats
1 tsp baking powder
1-2 bananas, sliced
1 handful of organic blueberries or strawberries (add more for sweetness)2 cups of almond milk (vanilla)
1 egg
2 tsp vanilla
2 healthy shakes of cinnamon
1 shake of salt or sea salt
a drizzle of organic amber agave nectar
coconut oil

Rinse the quinoa in a strainer, under water until the water runs clear.

1. In one bowl, mix together the quinoa, oats, baking powder, cinnamon and salt.
   
2. In a second bowl, lightly beat the egg and incorporate the almond milk and vanilla.
3. Grease your casserole with coconut oil (yum!)
4. Cut the bananas into thin slices and cover the bottom of the casserole. Sprinkle some blueberries or strawberries across the bottom as well.
5. Spread the mixture in the first bowl (quinoa, oats, etc.) evenly across the casserole.
   
6. Pour the mixture in the second bowl (egg, almond milk, vanilla) on top.
7. Sprinkle some additional banana slices and berries across the top, and drizzle with organic amber agave nectar
8. Bake at 375 degrees for 40 - 50 minutes, until mixture is slightly browned.