Your Pelvic Floor, Up Close & Personal, was our biggest event to date and a smashing success--ladies gathered here on Saturday morning, traveling from Blackfoot, Pocatello, Jackson and Bozeman. Over tea and coffee we learned anatomy of the pelvic floor with Dr. Renee Fredrickson, OB/Gyn. Understanding the mechanics of the body and specifically the pelvic floor, we learned that having a pelvis and/or pelvic floor that is misaligned can affect the entire body. (Did you know that if you have stiffness in the jaw or TMJ it might be related to your pelvic floor?!) Dr. Fredrickson walked us through many pelvic floor dysfunctions and defined the differences between a hypertonic and a hypotonic pelvic floor and the issues that surround each.
After a networking break, Lindsey Kelley, E-RYT200, RPYT, further explained hypertonicity and hypotonicity and led us through a series of postures allowing each of us to identify and to feel our pelvic floors.
During lunch (all recipes are linked here) we used the time to meet new friends, ask questions and connect specifically with some of the healthcare providers who were also attending the event. These special guests were, Dr. Cheryl Callaghan, MD of Care Women’s Health, Elizabeth Smedley, NP-C of Portneuf Medical Center, Urology Specialists and Stephanie Richards, social liaison at Meadowland Therapy. A very special thank you to these caring professionals for attending personally and connecting professionally.
Our afternoon was filled with breathing and movement. (Did you know there is a remarkable connection between breathing and the pelvic floor, just sitting and breathing correctly can improve many pelvic floor dysfunctions.)
Renee and Lindsey had a “Question Basket” available throughout the day, allowing anyone to ask questions anonymously and the last session of the day was spent getting answers.
Yoga for the Pelvic Floor, a four week extension to the workshop begins Wednesday, July 25 at 7 pm. It's a four week series of classes to implement breathing and yoga for pelvic floor issues. To register, click here or phone (208) 681-3846.
Rise Krispie Treats—the Adult Version
1 stick butter
10 oz pkg mini marshmallow
¼ - ½ t kosher salt
7-8 c rice krispies
¼ - ½ c semi-sweet chocolate chips
Assemble all of your ingredients before you begin, this goes quickly and you need to be ready. Spray a 9x13 pan with cooking spray and have it nearby.
Put the butter in a large heavy bottomed deep pot over med low heat. Melt the butter, stirring occasionally. As soon as the butter melts you must stay with it and slowly stir it. You are toasting the butter, so stir and watch for it to turn the color of peanut butter.
As soon as the butter is ready, dump in the entire package of marshmallows and stir, reduce the heat to low and as soon as most of the marshmallows are melted, remove the pot from the heat. I move mine to a hot pad and continue to stir. Add the rice krispies, I start with 7 cups and continue to add until I get a good mix of mallow and krispies, not too dry, not too gooey. At this point add the salt, sprinkling it over the mixture and stirring it. When everything is completely mixed, add the chips and put the entire mixture in the 9 x 13 pan. (I moisten my hand with a bit of water and press the mixture into the pan.)
Let it cool, if you can, and then cut into small squares—this stuff is lethal, so go easy.
1 head romaine lettuce
1 c baby spinach, washed and drained
1 c arugula, washed and drained
1 c strawberries, washed and sliced into ¼ in sections
1 fugi apple, washed, cored and diced
1/2 c crumbled feta cheese (I omitted the feta cheese at yesterday's workshop to make it dairy free.)
Slice the romaine lettuce into ½ in. cross sections, wash and drain in a salad spinner or colander. Put all the prepared greens and fruit in a large bowl and set aside.
½ c strawberries, washed
1-2 TB cider vinegar or rice vinegar
2 TB honey
¼ c EVOO
Place berries, vinegar, honey and salt into a blender and process on high to liquefy the berries. Put the blender on low and slowly pour in just enough EVOO to emulsify the dressing. (I prefer to put the strawberry mixture in a small bowl and add the EVOO while whisking, less mess for me and I have better visual control.) Dress the salad and toast the almonds.
¼ c sliced almonds
Put the almonds in a sauté pan over med. high heat and toast just until they begin the turn color. Move them to a plate to cool for a few minutes and then add them to the salad.
**Options: You can add crumbled feta cheese if you want more protein in the salad, or parmesan shavings. You can use any number of nuts, pecans, walnuts or pumpkin seeds. Toast them in the same way.
Barley & Bulgar Wheat Salad
I love making large salads especially in the summer, one dish wonders that can be put together in the morning before the heat of the day when it's just too hot to cook. With a mix of veggies, proteins and carbs they can be a light meal or really complement a grilled chicken breast of lovely piece of fish. I begin making this recipe as soon as we are harvesting asparagus, (for that variation, click here) when the asparagus season is over I switch to fresh cucumbers and tomatoes. This same salad will take yet another incarnation when the string beans come on, it's just a really versatile recipe. If you try it, please let me know what you think, especially if you create yet another version with a new twist.
Barley & Bulgar Wheat Salad
1 c. barley
2 c. water
¼ t salt
1 c. bulgar wheat
2 c. water
1/4 t salt
1 c. frozen peas
1 c. frozen edamame
1 c. celery, sliced and diced
¼ - ½ c EVOO
1 large lemon
¼ t salt, pepper
3 TB Italian parsley, washed & minced
several chive stems, washed & minced
1 t fresh thyme, washed & minced
several mint leaves, washed & minced
5-10 mini cucumbers, peeled and sliced
2 large tomatoes, diced
3 TB raw pumpkin seeds
Put the pumpkin seeds in a small dry sauté pan over med. high heat. Toast the seeds until they begin to pop. Remove the pan from the heat and let the seeds cool. Set aside.
Place barley, 2 c. water and ¼ t salt in a medium saucepan over med. high heat and bring to the boil. As soon as the barley comes to the boil reduce the heat and set a timer for 10 min. Watch the barley, checking for doneness and that it does not boil dry. It will take anywhere from 10 to 20 min., depending upon how firm you want it. I like it “al dente”, not mushy, but chewy with a little bite to it. As soon as the barley is done, drain off any remaining water and put it in a large bowl to cool down. Stir in 1-2 TB of EVOO, just enough to make the barley glossy. Season it with salt and pepper to taste then cover and refrigerate at least two hours or overnight.
Place bulgar wheat, 2 c. water and 1/4 t salt in a medium saucepan over med. high heat and bring to the boil. As soon as the wheat comes to the boil reduce the heat, and set the timer for 5 min. Cover the saucepan and remove it from the heat. In ten minutes check the wheat, it should be cooked through, but not mushy. Fluff it with a fork and drain any remaining water. Move the wheat to a large bowl to cool and add 1-2 TB of EVOO. Check it for seasoning, you may need to add salt and pepper. Refrigerate at least two hours or overnight.
Once the barley and wheat has cooled prepare your veggies. To prepare the frozen peas place them into a small microwavable bowl, cover with cold water and a pinch of salt and microwave for 1 ½ - 2 minutes, until they are unfrozen but still cold. Drain and add to the barley mixture.
You can also prepare the edamame in the microwave. Put the edamame in a small bowl, cover with water and salt and microwave on high for 4 minutes, drain and rinse under cold water to cool. Add the edamame to the barley mixture.
Zest the entire lemon, add half of the zest to a small mixing bowl and reserve the other half in another small bowl. Squeeze the juice into the small mixing bowl, you want ¼ c. Add ¼ t salt, garlic powder and stir into the lemon juice to incorporate it. Add just enough EVOO to create an emulsion. (Adding an equal amount of the EVOO while whisking the juice mixture will emulsify the dressing.)
Stir the dressing into the barley mixture, mixing to incorporate the dressing. Add the parsley, mint and thyme and season to taste. If your salad is dry add more EVOO and if you like it zestier you can add the remaining lemon zest. Add the tomatoes. Garnish with the chives and sprinkle the toasted pumpkin seeds over the top. Serve at room temperature or chill for a couple of hours before serving.
Yogi, instructor, seeker