Since I am a newer sourdough fanatic I have quite a bit of extra sourdough. Honestly, I try not to eat the whole loaf in a couple days so I usually have a quarter of loaf hanging around and found the perfect use of stale sourdough.. Sourdough CROUTONS!
Sourdough croutons provide the perfect crunch to a fresh salad. This homemade version of sourdough croutons does not contain any extra ingredients.
INGREDIENTS
6-8 cups cubed sourdough bread (at least one day old, or sliced and dried; ¾-1 inch cubes)
4 tablespoons olive oil
3 garlic cloves, minced
½ – 1 teaspoon kosher salt
1 teaspoon dried parsley flakes
¼ teaspoon black pepper
INSTRUCTIONS
How to Make Sourdough Croutons:
Preheat your oven to 400ºF and line a baking sheet with parchment paper. Set aside.
If you haven’t already, cut your sourdough bread into ½-1″ cubes.
Add the olive oil, garlic, salt, dried parsley, and black pepper to a very large bowl. Whisk to combine.
Add the cubed dried bread cubes and toss them until they are lightly coated with oil.
Spread the sourdough bread cubes out onto the prepared baking sheet in a single layer.
Bake until browned, 12-18 minutes (mine were done at 15), tossing halfway through baking to ensure even browning.
Allow your sourdough croutons to cool completely before transferring to an airtight storage container or ziploc bag.
Even if you aren’t a “breakfast person”, these healthy breakfast cookies will be your new favorite morning meal! I am trying so hard to eat better and breakfast is just not my thing. Since I love cookies so much I whipped these up and get a little goodness mid morning. The breakfast cookie is something I could get used to!
In a tradition I typically save for my personal journal on the eve of my birthday, I usually write a letter to myself to celebrate, and encourage the constant evolving that I choose to do. These are the words that came today as I reflected on my year and as I turn 53.
Dear beautiful self,
Another year wiser and with a few more wrinkles, I’ve seen you grow in your willingness to reach out and ask (and receive) help. I’ve seen you overcome challenges that were unexpected, and do it with grace and gratitude. I watched you grow your business and become more confident and more self-assured in what you’re here to do. I’ve seen you stay consistent with your strength training program, sometimes battling the pain like wielding a sword against an enemy. I’ve seen you be generous and kind to those who may not have always deserved it. I watched you demonstrate bravery in extremely challenging situations.
As you continue to age, I see you learning to ride the waves of the process of the body changing. I see you worry about the things that you may not have control over and I hope that you remember that like fine wine and good cheese, the aging process just gets better.
I hope that this coming year you will continue to embrace all of you. You will navigate what life hands you with tremendous courage, and also an openness to staying with vulnerability. Your determination to find equanimity—or the balance between effort and ease—will be something that becomes quite easy for you if you stay the course.
As we look to create space for ourselves, discovering Yin style yoga can be a huge awakening. For many of us our constantly committed schedules leaves very little space for anything else. It is also a practice that encourages a person to get comfortable with the uncomfortable.
I am personally devoted to changing this in my life starting this year. I am seeking the fine balance between effort and ease. To do this, I am being deliberate either my choices and incorporating Yin yoga into my practice and teachings.
Yin Yoga is a style of yoga that involves long holds in various seated and reclined poses to access deeper layers of fascia and to quiet the mind. Yin yoga also requires conscious and controlled breathing, often emphasized by relaxed belly breathing. This intimate practice encourages one to connect with their physical self, emotions, and sensations. It’s a simple practice with profound therapeutic benefits for longevity, vitality, flexibility, emotional resilience and much more.
There are three main tenets of Yin Yoga:
find your edge where you can feel the stretch, but without straining
remain still
allow yourself to stay here for some time—typically three to five minutes.
Three to five minutes seems easy, right?
My top five Yin style postures are:
Butterfly: From a seated position, draw the soles of the feet together and slide them away from you creating a “diamond-like” shape of the legs. Fold forward, allowing the spine to round and the head to drop towards the heels. Rest the hands on the floor or on your feet. Hold for 3-6 minutes. TARGET AREA: Inner thighs and groins, outer hips, spine. TIP: sit on the edge of a blanket to elevate the hips and potentially increase the sensation in the hips and/or assist with the flexion of the pelvis. Having the hips higher than the knees can be helpful in the event of sciatica.
Melting Heart: Start on your hands and knees, and walk the hands forward, allowing the chest and head to drop towards the floor, keeping the thighs more or less vertical. Hold for 3-4 minutes. TARGET AREA: Chest, spine, arms and shoulders. TIP: pad the knees with a blanket; experiment with the angle of the arms if shoulder flexion is compromised.
Lizard lunge: From hands and knees, place your right hand to the center of your mat and step your right foot outside the right hand. Keeping the back knee down, slide it behind the line of the hip, or back far enough to potentially observe sensation in the front of the thigh. Back toes may be untucked or tucked. Hold for 2-3 minutes. TARGET AREA: Hip flexors, quadriceps of back leg, inner groin, hamstrings and outer hip of front leg. TIP: pad the knees with a blanket; remember to play the edge appropriately – this can be a powerful pose!
Bananasana: From your back, bend your knees and plant the feet to the floor. Pick up the hips and move them to the right side of your mat, keeping the sacrum in contact with the floor. Straighten the legs toward the left corner of the mat, and shift the upper body toward the left, creating a “banana-like” shape with the body. Raise the arms overhead, elbows bent or straight, with option of clasping wrists or forearms. Hold for 3-6 minutes (repeat other side). TARGET AREA: Side body, especially the side waist. TIP: explore crossing the ankles – inner ankle over outer or outer ankle over inner – and determine which, if any, is preferred based on what you feel in the target area.
Spinal Twist: Lying on your back, draw your knees into your chest and roll to your right side. Peel the left arm open, allowing the upper body to rest toward the floor, arm extended to the left. Hold for 3-6 minutes (repeat other side). TARGET AREA: Spine, Chest/Arms. TIP: Explore variations of the arms, and turn of the head to influence other potential target areas of the upper body.
Ready to join me in slowing down and getting comfortable with the uncomfortable? Try this practice at home.
Margin is the space between our load and our limits. It is the amount allowed beyond that which is needed. It is something held in reserve for contingencies or unanticipated situations. Margin is the gap between rest and exhaustion, the space between breathing freely and suffocating.
I stumbled across this and it hit me right in the heart.
We’ve all heard the term “having a boundary.” In fact, these days it common lingo when it comes to self care. Several years ago a dear friend of mine talked to me about the word boundaries versus margins. A boundary is something that keeps someone or certain things away from you. Whereas, a margin is what you choose to allow in.
We need boundaries to obviously keep away things that are dangerous to us or could be harmful. We need boundaries to keep toxic people away from us. We need boundaries around our personal and work time. Those are important things for sure. But I’m really looking at the difference between what I protect and keep away, to what I invite and allow in.
What I choose to put inside my margins feels empowering unlike a boundary which feels harsh and cold.
As I begin this new year with seeking equanimity in my life, I’m really paying close attention to what I put inside the margins. As a person who gives so much all the time, I’m learning to give to myself a little, too. Over the last year, I really learned to listen to the things in my life that feed me or drain me. My intention is never to hurt someone while navigating these margins. It can be challenging as I tend to put others needs first. The chronic people pleaser syndrome. I’m committed to putting me a little higher on the pleasing list.
In order to be deliberate with my time and energy, I’ve first identified a few key things. I needed to be really clear as to what drains me and what feeds me.
The things that drain me:
People. I say that with a hint of joking and quite a bit of truth. Considering that I am with people all day every day and again when I get home I’m with more people, it is imperative that I learn to listen to how much people can drain me. If given a choice to be alone or with people, it’s 99% certain that I’m going to choose to be alone.
Mindlessly walking through a department store for the sake of shopping. If I don’t know exactly what I need, there’s no way I’m going to walk into a store just to look. In fact, most of my shopping is done online. I have no interest in being in stores just to kill time.
Soending time in crowded places, unless it’s a crowded coffee shop by myself. Again, partially joking here and a lot of truth. I love being in a crowded coffee shop if I’m by myself. Are we getting a theme here?
Loud and noisy places with lots of people. I’m not a huge fan of crowded spaces and I definitely don’t like to just be in a group of people for no purpose.
Loud music. Loud people. Loud environments.
The things that feed me:
Being alone.
Setting goals and creating action plans.
Making sourdough bread.
Spending time in my garden.
Long, solitary walks.
A jigsaw puzzle that allows my mind to wander.
Before saying yes to anything these days, I am learning to stop and ask myself the following—
Does the serve me today?
Will this feed me or drain me?
Am I saying yes to please someone else?
Does this feel good to me?
Margin is the space between load and limit. It is the amount allowed beyond that which is needed.
If it’s going to push me past my limit, then it’s a no. I’m trying really hard to recognize when my load is full and not add on anything that would break that limit. As I do things that feed me, my load reduces and I have space for more. Tuning inward to myself is key, then listening, and then choosing wisely.
Imagine a self paced program that is on your own time that includes yoga, mindfulness, wellness coaching, intention setting, self care and much more delivered right to your inbox?
Beginnings is for you are wanting to make changes to your life and need a little push and motivation.
It’s time for you to begin.
It’s time for YOU.
Starting in January this three day program will be available for YOU. The content is yours forever and you can revisit it any time you feel like you need to begin again. That happens to all of us, believe me.
This program called Beginnings is well explained in this short video.
About Stacie
Stacie believes that it is her life purpose to share the gift of Yoga with anyone who is willing to say yes. In addition to raising a family and being an advocate for those with disabilities, Stacie is founder of Embracing Spirit Yoga which specializes in bringing adaptive Yoga into community centers and rehabilitation clinics. Bringing her depth of compassion to the mat–or the chair–she offers students the opportunity to grow as an individual in all aspects of their life.
With over sixteen years experience, Stacie Wyatt is an experienced 500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Certified Trauma Informed Coach, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.
Stacie brings her personal life experience of raising a daughter with a disability and over 12 years working in special education to her everyday Yoga classes.
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.”
Melodie Beattie
Dear Friends,
This is a special time of year when we find ourselves being thankful and appreciative. A practice of gratitude can truly change your life. Many years ago I began a daily gratitude journal and after a short time I realized that throughout my day I was looking for things to be able to write down in my journal. What a life-changer to be on the look-out for what is good versus what is lack. In times of fear or sadness, I can open up my journal and be reminded of all that I really do have in my life.
I encourage you to spend some time each day acknowledging a few things in your life that you can be grateful for, including yourself! I believe so much in a gratitude practice I am challenging my group homes to participate in a gratitude challenge and I cannot wait to see how they do! Research says that a gratitude practice can boost neurotransmitter serotonin and activate the brain stem to produce dopamine. Dopamine is our brain’s pleasure chemical. The more we think positive, grateful thoughts, the healthier and happier we feel. Amazing, eh?
I have a few ways you can join me in developing a gratitude practice. I am starting a 10 days of Gratitude Virtual Yoga Series and a fun 21 day Gratitude Challenge online. Shoot me a message to get access to those so that you can join me in this fun process. My YouTube channel has my entire library available, including the 10 days of gratitude series.
When we think of abundance we often think of the tangible, material, often obvious things in our life to be grateful for; house, food, car, employment, etc. I would like to offer up acknowledging the abundance of less visible things, such as the love you feel for someone, the colors that surround your life, the sounds of music and laughter, the aroma that fills your home from a hearty soup, or the growth that you have shown this year.
Soak in all that is untouchable. Fill your heart with the fullness of simply being alive and experiencing the sensations each day offers. I often use my five sense to tap into abundance in the moment.
As I reflect on my life, I know for sure that I am incredibly thankful for the path that has led me to each of you.
Grateful,
Stacie
Yoga Offerings
Studio Yoga Classes
Mondays at 515pm is typically full but occasionally spots are open. Please message me to ensure you have spot.
Essental Yoga–Gratitude
By opening the energy of the heart we naturally bring an openness and appreciation into our lives. Join me Wednesday November 15th at 630pm for a wonderful aroma filled gentle yoga class that brings together the practice of yoga with a perfectly curated combination of essential oils to bring about feelings of thankfulness and gratitude. Cost: $25
Are you wanting to have access to a yoga or pilates practice at home that fits into your busy schedule? I offer chair yoga, sensation and intuition based guided gentle yoga, pilates and meditation without having to log in to a specific class time. All of my classes are offered at a donation. You can find ALL of my videos on my website! If you are struggling with developing a home practice, let’s talk. I would love to help you find a way to love practicing at home. Here is a great article that may help you get started.
ESSENTIAL YOGA–GRATITUDE
If you cannot make the in-person class this online class is a great option and includes the application of essential oils throughout the practice. Please reach out to me if you need samples to fully enjoy this class. Donations are appreciated.
What if I told you I could give you some systematic choices and alternatives that are life sustaining and could possibly change all of your answers to the above questions? What if I was in your corner WITH you as you bravely began to navigate across new territory? What if I held the map for you as you take the first few steps? What if I was in your corner to cheer you on and encourage you to live your best self?
This bundle also makes an amazing gift. The awesome thing about this program is that the recorded content is yours to keep and return to over and over. Cost: $325
Two private yoga sessions ($90.00)
Assessment and Personalized Wellness plan ($125.00)
Two follow up Wellness Sessions ($90.00)
Seven days of Wellness Program to motivate and inspire you ($125.00)
One-hour body work/energy session. ($60.00)
Crystal and Essential Oil Blend based on your primary wellness goal ($22)
Just want to pick and choose a few of my offerings? Send me a message and we will find the perfect combination for your needs.
Essential Oils
Many of you know that I use and rely on essential oils to maintain the health of my mind, body, and spirit. I use them throughout my home from cleaning, for pain management, energy, sleep, mood and much more. One of my favorite things is helping others get started using natural remedies and plant medicine.
You will also get an awesome welcome package from me, access to my exclusive VIP community group, on going education and mentoring, and much more. It is easy to get started! I am also happy to chat personally with you to find the perfect options for your needs. If you already are a customer consider gifting someone you love with the same amazing benefits! I can help you!
This wonderfully earth, spicy and warm aroma is the perfect blend to bring about feelings of thanks and gratitude. This is my MOST popular curated blend I have available. It smells heavenly. These make great gifts, too.
Siberian fir; breaking negative emotional and spiritual patterns
Frankincense; raise awareness, shine your bright light
Grapefruit; appreciate who you are
Wild Orange; abundance and bright future, gladness to the heart
Geranium; heart opening, realize security in what you do have
Clove; instills power, sense of protection, integrity
Amber chips—A fossilized tree resin, amber radiates laughter, vitality, and courage. This stone holds the protective energy of our beloved trees, the guardians of Earth. Radiating the golden ray, amber shines light on new paths as obstacles become the stepping stones of growth. Amplifying one’s life force and physical drive to fulfill one’s destiny of simply being human. Amber clears depression, stimulates the intellect and promotes self-confidence and creative self-expression. It encourages decision-making, spontaneity and brings wisdom, balance and patience.
Did you know you can use essential oils in your favorites dishes in place of dried herbs or zests of citrus? Plus, they can add a great aroma to your house!
The evidence for the impact of gratitude isn’t just anecdotal. There is scientific evidence for the benefits of gratitude. There have been numerous studies on the effects of gratitude. It’s been scientifically proven to improve the lives of those who practice it.
However, as the cold winds begin to blow, we know we must hold on tight to our branches until it’s our time to fall. It’s interesting because none of us want to drop. We just want to stay in our spot, high above the ground and admire the magnificent atmosphere fall brings.
1.Gratitude Makes You Mentally Stronger Living a grateful lifestyle can make you mentally tougher. It doesn’t mean you won’t still have to deal with stress. It just means that you’ll be able to deal with it much easier. Stress won’t have as debilitating an effect if you’re practicing gratitude regularly. In one study, it was shown that Vietnam veterans who suffered from post-traumatic stress disorder (PTSD) fared much better when they practiced gratitude. As a matter of fact, the study made it clear that the veterans who practiced gratitude were able to cope with their condition much more effectively than those who didn’t.
2.Gratitude Makes You Healthier. Gratitude is not only great for your mental health, it can help you physically too. It can boost your immune system and make it easier for you to adopt healthier habits. It’s been shown that those who practice gratitude also participate in other healthy activities such as exercising and eating healthier. In another study, it was shown that gratitude has other health benefits. In this study, people who suffered from neuromuscular disorders were examined. The group that wrote in a gratitude journal daily were found to be much healthier than the control group. They also slept better and reported fewer health symptoms.
3.Gratitude Makes You More Productive. Robert A. Emmons, one of the leading authorities on the science of gratitude said this about one of his studies: “Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period compared to subjects in the other experimental conditions.”
4. Gratitude Makes You Happier. Focusing on the things that are going right in our lives is absolutely crucial if you’re going to be happy. After all, how can you be happy if you always focus on the negative parts of your life? Gratitude enables you to really see how blessed you truly are.
5. Gratitude Allows You To Impact Others. Everyone wants to feel like they matter. It’s the reason we do many of the things we do. When we help others, we feel a sense of significance. When you express heartfelt gratitude to someone else, you are showing them how important they really are. You’re drawing attention to an action they took that made your life better.
Thank You
So many of you have been so supportive of me during this unusual time in our lives. I am so blessed that I can continue to share my passion and touch your life. It means a lot to me that you know that you are very important to me, and I am incredibly grateful that our paths have crossed. I believe that now more than ever, we need to recognize the people and meaningful connections that we all have.
As always, it is my hope that you stay healthy and happy in your mind, body and spirit.
I love people—I really do. But I also love taking care of my introverted self and my favorite way to do that is to go into the forest. To commune with the trees and be totally at peace and in oneness by the sights and sounds.
Research is showing that visiting a forest has real, quantifiable health benefits, both mental and physical. Even five minutes around trees or in green spaces may improve health. Think of it as a prescription with no negative side effects that’s also free.
Health Benefits From Forests
Exposure to forests and trees:
boosts the immune system
lowers blood pressure
reduces stress
improves mood
increases ability to focus, even in children with ADHD
accelerates recovery from surgery or illness
increases energy level
improves sleep
Usually on Saturday mornings I take off on a solo hike and find that silent, yet so alive space. I usually visit one of my favorite tree friends I have ever known. She has been a friend for many years and though I haven’t gone to say hello in a long time, she still greets me with the same wonderful welcome. Over the years on this trail, I have played on the icy trails and I basked in the warm sun. I love to cross over the miles of Mother Earth and it usually is just what I need to refuel and get clarity on a few things weighing on me.
I love how the sound of my feet crunching the earth somehow brings the answers I have been seeking. It’s like the world stops for a moment and I can listen.
I am often reminded again just how blessed I am and how grateful I am that my life has unfolded in perfection. Just like the trees and how they know exactly when to let go and when to grow, I find myself in the same cycle.
During these solo walks I reconnect with the truth of myself. I find the quiet space between my thoughts. I receive all the goodness the trees offer.
Of course putting my hands on my favorite tree friend never hurts.
Over the last 10 years Self care has become my passion. I work hard and learning ways to refuel has been my mission.
Most of you know that I walk a LOT everyday and that provides me with lots of mental clarity, and a healthy body. I enjoy nature and love to take a breather outside several times to watch nature throughout the day. (Today after work I even saw two bear cubs eating apples from a tree along my trail).
But come evening time, bubble baths or a long hot shower is how I leave the day behind.
I have a weekly ritual of using a mud mask and it’s so amazing. My skin feels clean, refreshed and energized while also becoming so soft.
The doTERRA SPA Detoxifying Mud Mask is a natural clay mask infused with CPTG® essential oils of Myrrh, Juniper Berry, and Grapefruit that promotes purifying benefits while reducing the appearance of pores, fine lines, and wrinkles.
Shea butter provides moisturization and balances the skin
Malachite extract is rich in copper and provides detoxifying benefits
Lentil seed extract helps reduce the appearance of pores
The natural earth clay, kaolin, is naturally rich in minerals to help purify the skin and to help reduce the appearance of oily skin
Grab yours here! The entire skin care line is amazing, too! Take a peek while you’re looking at that link. If you’re curious how to start swapping out less natural things in your home for pure and natural things, check out this gorgeous downloadable ebook and let’s chat!
