Nourish Your Body. Feed Your Soul. Shine Your Light.

Month: December 2017

An Unexpected Gift: It Pays to Be Kind

Be kind. 
Whenever possible. 
(It’s always possible).

I’m intentional about being kind to people.

The more days I spend on this earth, the more I realize that everyone is struggling with something or hurting in some way. Each of us is doing the best we can with the skills, tools, and support available to us in the moment. Being kind to others is the least I can do to add goodness into the world and to make someone’s day a little brighter.

Recently, I was at a store in the mall buying a few Christmas gifts.  As I went to check out, I did what I always do and asked the cashier, “How is your day going?”

She paused, looked at me with a bit of surprise and responded, “Oh, uh, wow, thanks for asking. It’s going pretty well.”

I couldn’t help but think of how many people had purchased something that day without making eye contact with her or trying to engage with her in some way. I’ve heard stories of how brutal retail can be during the holidays, as stressed out and hurried customers make last-minute purchases. The least we can do is acknowledge another person’s humanity rather than looking at our cell phones as we check out. Make eye contact. Ask how he or she is doing. Be intentional about engaging with them.

Be kind.

You may find that sometimes, in the most unexpected ways, kindness pays you back.

An Unexpected Gift

Each winter, my husband Bill and I spend a few days in Rehoboth Beach, Delaware for a mini-vacation. We love to walk around the shops, go out to eat and wake up without an alarm. Sometimes we even walk on the beach in our sweats. I look forward to our time there each year.

This year, on our first night there, we decided to check out a new restaurant, Henlopen City Oyster House. I’ve had good experiences using yelp! and this place got 4.5 out of 5 stars from nearly 500 reviews, so I entered into the night optimistically. We were seated at a small, cozy table backing up to the front windows.

Within about ten minutes, an older couple sat down at the table next to us. Bill had ordered a winter mule, and I got my usual hot water and herbal tea. As Bill and I were waiting for our meals to come and enjoying a beet salad, I saw out of the corner of my eye that the couple next to us were both on their phones and not saying much to each other. I was being a bit judgmental, as if I’ve never been in that situation myself…

Our meal arrived, and I could see the couple checking out our plates, so I turned to them, smiled, and said, “He got the scallops, and I got the rockfish.” They appeared a bit flustered, as though I’d caught them in the act of cheating off a neighbor’s paper, but I love engaging with people in conversations about food. I’ve asked my neighbors countless times what they’ve ordered, if it looks good to me. It was my way of connecting to them and being friendly.

We told them it was our first time dining there and asked if they’d been before. It seemed they were regulars, as they knew several people in the restaurant, including the staff. They live in Philadelphia but have a place in Rehoboth. The man told us that they’d just spent a week with family, including a two-year-old and nine-month-old grandchildren, and commented how fun but tiring it can be when kids are that little. We said the same about out our two nieces and nephew. I have no idea how my sister-in-law does it! She’s like superwoman.

The man asked Bill what he did for work, and Bill told him he is an elementary school teacher. “I was, too,” the woman chimed in. “I taught middle school.” She interrupted herself and told us to enjoy our dinner, so we got back to our conversation.

The bulk of our dinner conversation centered on reflections from the year ending and planning for the year to come. I was feeling frustrated with myself for not giving more of my time to other people. I spent so much of this year focusing on myself and recovering from Epstein-Barr Virus that I’ve been feeling selfish and self-centered. I asked several questions over dinner:

  • How do I want to spend my time in service to other people in ways that require me to sacrifice in some way?
  • What do I so deeply care about that I want to devote my time and energy to it?
  • What really stirs my heart?

Bill reminded me that the couples connection and communication workshops we are going to facilitate is one way we’ll serve the people around us in 2018. We talked about being more intentional with our giving and reconsidering some of the causes we donate to financially, so we can feel more connected to what or whom we are supporting.

As we finished up dinner and were waiting for the waiter to bring us our check, he came back to our table empty-handed. He was standing behind Bill, facing me, as he bent down and quietly said, “Your check has been paid for.” 

“What?” I asked incredulously, looking at Bill, who was equally shocked.

Our waiter averted his eyes to the couple sitting next to us, smiled, and walked away. I turned to the couple.

“Seriously?! Thank you so much. That was so kind of you!”

They smiled humbly and said, “Merry Christmas. Pass it along to someone else. Enjoy your time in Rehoboth.”

My eyes welled up with tears, and I asked if I could give the woman a hug. Her eyes were a bit glassy, too, and she hugged me back. Her name was Jean, and her partner, Mike.

In all of our years of dining out together, something like this had never happened to us, especially not for a $100 tab.

We walked out to the car giggling like five-year-olds, still stunned by the generosity of two strangers. I was struggling to rationalize why they would have done what they did because we didn’t need it. We could have paid for our dinner. In his loving and gentle way, Bill reframed the situation for me, “We just spent our whole conversation talking about different ways we can give to other people. That was a reminder that it’s okay to receive sometimes, too.”

Receiving is a gift, too. It gives others the opportunity to bless us and bring us joy. It can be so hard to receive sometimes though, can’t it? Instead of trying to rationalize why someone is being kind or generous to us, what if we were to just receive their kindness as an act of love and simply say, “Thank you”?

Starting Your Day Intentionally

As we close out this year, I encourage you to look for ways in which you can be a blessing to someone else today and every day. It is in giving that we receive. Ask this question as you start your day, so you can begin to be more intentional with your time and resources, no matter how abundant or scarce they are:

How can I be a contribution today? 

And if prayer is part of your life, as it is mine, pray this prayer to start your day:

God, show me who you want me to bless today.
Open my eyes to see and my ears to hear the things you want me to see and hear. Help me to notice people.
Help me to give from what I have.
Help me to be kind.

For more on kindness and paying it forward, check out these past posts:

Have you ever been the recipient of a random act of kindness? I’d love to hear about it, so feel free to message me!

15 Inspiring Songs that Got Me Through 2017

As many of you know by now, 2017 was a challenging year for me – physically, emotionally, and mentally. I spent the first half of the year recovering from mono and started seeing an amazing counselor this summer, who has been helping me reframe my thoughts and get into a better place emotionally.

During the first half of 2017, in particular, when I was dealing with the worst of being sick, I felt alone, scared, overwhelmed, frustrated, and sad frequently. I would cry almost every day at some point because I didn’t know why I wasn’t feeling well, why I was feeling so low, and when I would feel better.

But there’s a silver lining to sickness and despair.

We realize we can’t power our way through it but need to tap into others and into a higher power in order to come out on the other side feeling a bit more whole and healed.

We know that suffering produces perseverance; perseverance, character; and character, hope.

~Romans 5

One of the ways I felt supported, encouraged and loved during this year was through music. Music has always had a special place in my life. I spent hours of my childhood and adolescence belting out the likes of Amy Grant, Celine Dion, Mariah Carey, and Shania Twain. I sang in gospel choir in college, and connected with my now husband over a piano in a church on our college campus. I’ve sung at one of my best friend’s weddings.

Music was a significant source of inspiration that picked up me when I was feeling desperate and alone this year. It inspired me and breathed life into me when I felt hopeless. The right song with the perfect lyrics came at just the moment, and I would often cry as it happened, feeling so seen and covered.

Music is powerful and can bring us through times of trial and tribulation. It has for me this year. Below are a few of the songs broke into my heart this year. They came on the radio (95.1 WRBS) or on Pandora at the exact moment I needed them. They gave me hope, comfort and life. I hope they do the same for you or someone you love. Share them with a friend or family member going through a tough time. You never know what song might touch their soul and bring them hope and healing.

Inspiring Songs that Got Me through 2017

They say it only takes a little faith
To move a mountain
Well good thing
A little faith is all I have, right now
But God, when You choose
To leave mountains unmovable
Oh give me the strength to be able to sing
It is well with my soul

You can’t add a single day by worrying
You’ll worry your life away
Oh don’t worry your life away
You can’t change a single thing by freaking out
It’s just gonna close you in
Oh don’t let the trouble win
You may feel alone
But you’re not on your own

He started something good and I’m gonna believe it
He started something good and He’s gonna complete it
So I’ll celebrate the truth
His work in me ain’t through
I’m just unfinished


Truth is harder than a lie
The dark seems safer than the light
And everyone has a heart that loves to hide
I’m a mess and so are you
We’ve built walls nobody can get through
Yeah, it may be hard, but the best thing we could ever do, ever do

Bring your brokenness, and I’ll bring mine
‘Cause love can heal what hurt divides
And mercy’s waiting on the other side
If we’re honest


Just because you’re broken
Doesn’t mean you’re hopeless
Go ahead and turn the page
Don’t be afraid of better days
Put the past behind you
Grace has redefined you
You don’t have to stay this way

There’s a brokenness inside of you
There’s a wound that still reminds you
Of the fear, shame and rejection 
You have seen it, you have seen it
You know it’s time to get up
But your heart’s paralyzed, you’re so stuck
You’re past the point of trying again
You’re defeated, you’re defeated
But something inside you can’t deny
You hear the call of your creator
I made you for more, unlocked the door
I wanna restore your glory
So rise
Breaking the dark, piercing the night
You’re made to shine
An army of hope
Bringing the world
A radiant light
A radiant light
You were made to rise, rise

Oh, my soul
Oh, how you worry
Oh, how you’re weary, from fearing you lost control
This was the one thing, you didn’t see coming
And no one would blame you, though
If you cried in private
If you tried to hide it away, so no one knows
No one will see, if you stop believing
Oh, my soul
You are not alone

On the mountains I will bow my life to the One who set me there
In the valley I will lift my eyes to the One who sees me there
When I’m standing on the mountain I didn’t get there on my own
When I’m walking through the valley I know I am not alone

As I walk this great unknown
Questions come and questions go
Was there purpose for the pain?
Did I cry these tears in vain?
I don’t want to live in fear
I want to trust that You are near
Trust Your grace can be seen
In both triumph and tragedy
I have this hope
In the depth of my soul
In the flood or the fire
You’re with me and You won’t let go

I know it’s all you’ve got to just, be strong
And it’s a fight just to keep it together, together
I know you think, that you are too far gone
But hope is never lost
Hope is never lost
Hold on, don’t let go
Hold on, don’t let go
Just take, one step, closer 
Put one foot in front of the other
You’ll, get through this 
Just follow the light in the darkness 
You’re gonna be ok   

Where were You?
When I had no one to turn to
You carried me through
On your shoulders, black and blue
I never knew
The footprints in the sand were You
Were You
One set of footprints, on a path I’d been on
Now I know they were Yours all along

Well I called your name a long time ago
And you sprung a well from a heart of stone
But I was careful then what I let you see
Only thought you wanted the best of me
The less I trust you, the less I grow
The more you love me, the more I know
I don’t have to be afraid to show all of me, all of me


But sometimes I still try to take control
Cause I get scared when I can’t see the end
And all You want from me is to let go
You’re parting waters
Making a way for me
You’re moving mountains that I don’t even see
You’ve answered my prayer before I even speak
All You need for me to be is still


There is a wrestling in my heart and my mind
A disturbance and a tension I cannot seem to drive
And if I’m honest, there’s quite a bit of fear
To sit here in this silence and really hear You

What will You ask of me?
Will I listen to Your voice when You speak?

Help me to move, help me to see
Help me to do whatever You would ask of me
Help me to go, God help me to stay
I’m feeling so alone here
And I know that You’re faithful
But I can barely breathe
God help me

How about you? Are there any songs that have lifted you up and inspired you in times of difficulty, pain or suffering? I’d love to know! Feel free to share them below.

Nia: Reclaiming the Joy of Movement

We are born with an innate desire to move, to explore, and to find joy and freedom in our bodies.

We move for pleasure, responding to our body’s call to express and release itself through movement. As children, we climb, dance, skip, jump, twirl, and run. When I was younger, I played soccer and softball and loved jumping rope and roller skating.

Yet as we grow older, we become self-conscious, reserved and restricted, and even disconnected from our bodies. The idea of moving our bodies as freely as we once did when we were kids can trigger feelings of anxiety or fear of embarrassment or shame.

We stop moving in ways we enjoy and turn movement into a means to an end, usually so we can lose weight or tone up, especially for women.

Once I entered college, I opted for movement that would be a good calorie burn and keep me in shape. I took part in group exercise classes like spinning and boot camps, spent hours on treadmills and elliptical machines, and lifted weights. I convinced myself that the endorphin rush I felt at the end of the workout made it worthwhile, even if I didn’t look forward to class and was counting down the minutes until it was over..

About a decade ago, I was introduced to a form of movement that made me feel alive – Zumba, a choreographed, Latin-inspired dance class. The music brought me back to my semester abroad in Southern Spain, and the dance steps made me feel free, sexy and playful. Unfortunately, after a few years, my favorite Zumba instructors left my gym, and I found myself going to class less and less over time.

Then, about three years ago, I discovered Nia.

Nia is a sensory-based movement experience that blends 52 moves with movement forms from dance arts, martial arts and healing arts. Flexibility, agility, mobility, stability and strength are the five sensations at the foundation of Nia. The class empowers people of all shapes and sizes by connecting the body, mind, emotions and spirit.

Lola Manekin, who married into the family of friends of my parents, tried to expose me to Nia at a time when I had no interest or openness to trying it. She’s from Brazil and learned at a young age to trust her body and its wisdom. Nia was a way for her to share that gift. Each time I saw her, she encouraged me to check out one of her Nia classes. I had no idea what Nia was, but when I looked up a class on YouTube to see what it was all about, I was further dissuaded from trying it.

“What are those people doing? They’re moving in all sorts of weird ways. No thanks. Not for me.”

I have a tendency to be tightly wound and a strong desire to be in control, and what I saw in the video challenged both of those inclinations. It almost seemed as though the people in the videos were too free.

Each time I ran into Lola, she would nudge me again to come to one of her classes…and I would politely decline, hoping she would eventually stop asking.

About three years ago, my friend Dori and I decided to try a Nia class. We’d been taking Zumba together for some time and were curious to see what this Nia thing was all about and if it was as great as Lola had said. We nervously entered the room on the first day of class, and were greeted by Alba, who welcomed us with enthusiasm, love and kindness. She assured us that there was no wrong way to do Nia and encouraged us to move our bodies in ways that felt good.

I don’t remember everything that happened in that class, but I do remember how it made me feel in my body and in my soul.

Open

Playful

Alive

Flowing

Free

Something in me was awakened.

I was invited to move my body without judging myself or worrying about how I looked.

Photo Credit: Billy Michels Photography

I was reminded of the joy of movement.

I continued taking classes and eventually found my way to one of Lola’s classes. After all of those years of nudging, I finally responded and realized why she had been so intentional about inviting me for so long.

Over the past three years, Nia has helped me reclaim the joy of movement. I regularly practice Nia at my favorite mind-body studio in Baltimore called Movement Lab.

Nia has given me permission to release, to move freely, and to connect with my body and embrace its desire to dance and play.

Nia is an invitation to shift from confinement to openness, from restriction to freedom, from judgment to joy. It helps me loosen up and not take myself so seriously. It makes me feel like a kid again.

Nia is about reconnecting with and loving my body rather than trying to shame it or fix it. As we find freedom and connection in our bodies, we experience freedom and connection in our minds as well. We open up to whatever it is our body is telling us it needs physically and emotionally in that moment – more flexibility, strength, agility or stability – and we respond.

Nia calls us to balance and embrace both our masculine and feminine energies. The masculine energy leads and gives; it is contracting and tight (think martial arts moves). Feminine energy receives and invites us to soften; it is expansive and fluid (think undulations and twirling).

For me and many others, Nia is the foundation of a community of people who love, support, and encourage each other. We come together in times of celebration and lift each other up in times of struggle.

This past year for my birthday, I invited friends to join me for a Nia class, and Lola was kind enough to put together a custom playlist with some of my favorites 90s hip-hop and pop music. It felt more like a dance party than a workout class. We had so much fun! At the end of class, Lola had everyone form a circle around me and sing Happy Birthday to me. I experienced a profound sense of gratitude and love that day as I joyfully danced my way into my 34th year of life.

What a joy.

What a life-giving gift.

Alba, thank you for creating such an open and inviting initial Nia experience for me, one that helped me overcome my reservations and explore freedom in my body.

Heather and Steph, thank you for the spaces you have created as Nia instructors to invite me to be myself and embrace my femininity.

Lola, thank you for how you lead and love. I’m so grateful to you for bringing Nia to Baltimore and for your vision to create Movement Lab, where we can move our bodies so freely and joyfully and reconnect with ourselves and each other. Thank you for being so intentional and insistent about inviting me to be part of such a special community.

Thank you all for helping me reclaim the joy of movement.

Photo Credit: Billy Michels Photography

If you want to join me for a Nia class, let me know, or check out Movement Lab’s schedule here. If you are outside of the Baltimore area, find a Nia class near you here.

Dig Deeper

This is Lola’s TED Talk about the joy of movement and her journey with Nia. She shares how she helps women in her community find balance, be authentic and celebrate themselves and one another through Nia.

My friend, Heather Huddleston, also did a TED Talk about her experience with Nia and how transformative and healing it has been for her. She suffered from painfully paralyzing PTSD (post-traumatic stress disorder) that overtook her body. After seeking answers and healing from a number of other modalities, she discovered Nia and has since found freedom from years of pain.

 

Chai-Spiced Almond Butter Smoothie

We just had our first snowfall in Baltimore this weekend.  With the colder weather comes an innate craving for warmer comfort foods, like this chicken tikka masala dish we had for dinner in our Instant Pot last night.

Because I try to eat seasonally and pay attention to what my body is craving at different times of the year, I find myself eating fewer salads but more soups and fewer smoothies but more oatmeal.

On days I do want a smoothie, I shy away from tropical flavors and other combinations better suited for summer and load up my smoothies with warming, grounding spices!

That’s how the idea for this Chai Almond Butter Smoothie came to be. I’ve made other spiced smoothies like this Snickerdoodle one, this Turmeric Golden Milk one (two of the most popular recipes on my blog!), and this newer Apple Cinnamon version. Today’s smoothie contains some similar spices, but it pays homage to one of my favorite drinks.

Chai tea.

Chai tea is made with a blend of spices, including cinnamon, clove, cardamom, ginger, and a hint of black pepper. All of these spices are highly anti-inflammatory, immune boosting, and digestive-supporting and some even have anti-viral properties.

We tend to forget about spices when we are focusing on upgrading what we are eating or drinking, but, as you can see, they are powerhouses of nutrients!

Today’s smoothie uses a blend of those spices and some almond butter for protein, fat and creaminess, all of which will keep you coming back for more!

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Chai Almond Butter Smoothie

This fall-spiced smoothie is packed with anti-inflammatory compounds and tastes like a cup of chai tea!

Course Breakfast
Cuisine Smoothie
Prep Time 3 minutes
Total Time 3 minutes
Servings 1 person
Author Rachel Druckenmiller

Ingredients

  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cardamom
  • 1/8 teaspoon ground clove
  • pinch black pepper
  • 1/4 teaspoon vanilla extract
  • 1 Medjool date pit removed
  • 2 tablespoons almond butter
  • 1 frozen banana (peel it first!)
  • 3/4 cup unsweetened almond milk
  • 1 scoop unflavored protein powder or collagen peptides (optional)

Instructions

  1. Combine all ingredients in a blender and blend until smooth, about 45-60 seconds. Add up to 1/4 cup more almond milk, if needed. Pour into a glass and enjoy!

If you like chai-flavored foods, try some of these other recipes on my blog:

I’m Into It! Grainful, Chickpea Croutons & Yoga with Adriene

I started this “I’m Into It” series back in the summer, and I’ve gotten great feedback from you about it, so thanks for taking the time to let me know what you think! With all the rage about Instant Pot these days (especially post-Black Friday and Cyber Monday), make sure you check out my last post in the series about my favorite Instant Pot recipes.

Today, we’re going to be looking at one of my favorite frozen meal options, what I use to add some crunch and protein to just about every salad I make, and take a look at my #1 channel on YouTube for at-home yoga classes. I hope you learn something that inspires you to take action and try one of these!

Grainful

I found out about these guys at the Natural Products Expo in Baltimore in September. I almost missed their booth because it was off the beaten path, but I’m so glad I stopped by. Grainful puts a savory spin on a breakfast favorite…steel cut oats!

Most of us don’t think that oats can be used for anything but oatmeal, but we’re selling them short when we think that way.

Grainful products are chef-inspired frozen entrees and meal kits made with 100% whole grain steel cut oats. They are certified gluten-free, non-GMO (not genetically modified), high in fiber and protein, and made with REAL ingredients. Many of them are vegan or vegetarian, too.

Most frozen meals have an ingredient list as long as your arm, but what I love about Grainful products is that I recognize everything on the ingredient list. Take my favorite meal they make – Tuscan Bean and Kale. Here’s the ingredient list:

Water, Kidney Beans, Garbanzo Beans, 100% Whole Grain Steel Cut Oats, Tomatoes, Kale, Tomato Paste, Onions, Garlic, Tomato Flakes, Olive Oil, Salt, Spices (Granulated Garlic, Parsley, Oregano, Basil).

That’s what the ingredients would look like if I were to make that dish at home, which is exactly how it should be. We don’t have to sacrifice quality just because we’re not making it ourselves.

Buy It: You can find Grainful products near you by using this store locator. Where I live (Baltimore area), you can find their products (frozen case and in the natural food aisle) at ShopRite, Safeway, Giant and Wegmans.

Biena Snacks

Over the past few years, roasted chickpeas have become a pantry staple for us. They are a good source of fiber and protein, make a great substitute for the crunch of croutons on a salad, and are a filling snack. I’ve even added them to trail mix for a protein boost and a hint of salt.

I love knowing the stories behind the companies I support, and Biena’s is worth sharing!

Biena started with Poorvi Patodia. While pregnant, she was searching for a healthier way to satisfy her snack cravings. Inspired by a favorite childhood snack, she started experimenting with roasted chickpeas in her own kitchen, developing a unique way to roast chickpeas to make them light and crispy, yet still maintain the protein, fiber and nutrients of a whole chickpea. Poorvi launched Biena in 2012, at a time when the trend around plant-protein snacks was still in it’s infancy.

They have a ton of flavors, but I’d say the Sea Salt and Rockin’ Ranch are my favorites. Both are vegan, too!

Buy It: Find Biena Snacks near you by using their store locator. For all of my local peeps in Baltimore, you can find them at Target, Giant, and CVS.

Yoga with Adriene

If I lived in Austin, Texas, I would want to hang out with this woman ALL THE TIME. I’ve been using her yoga videos for the past three years for my at-home practice. She posts hundreds of FREE videos on YouTube, and with 2.8 million subscribers, she clearly has a huge fan club.

My favorite series (so far!) is 30 Days of Yoga, but she has others like Morning Yoga, Yoga for Digestion, Yoga for Beginners, Yoga on the Road, and even Yoga for Anxiety.

If you’re looking for an easy way to move more without having to leave the comfort of your home, you have to check out her videos. You could even go through a series with a friend, so if any of you want to start one of her series and want me to partner with you, so we can hold each other accountable, let me know!

Try It: To subscribe to Adriene’s channel and check out all of her free yoga videos, click here.

There you have it, my friends! Those are just a few of the things I’m “into” at the moment.

What about you? Have you tried any new recipes or products that you think I should know about? Feel free to email me or leave a comment below!

With a whole lot of love and gratitude for YOU,

Rachel

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