Potatoe Leek Soup

I love it when I cook up something healthy, filling and yummy.  But, the best part is that everyone loves it including the kids.  Fall is here and you know what that means?  Soup!  If you like leeks, potatoes and 100% pure goodness you will love this delicious Potatoe Leek Soup.

~Enjoy,

Kelley Sue

Recipe:

3 leeks, white parts chopped

1 Vidalia Onion chopped 

2 large potatoes chopped into small pieces (I leave the skin on and like the extra bite, but if you aren't into that peel them.)

6 cups of water or broth (I use both...just depends on what I have in the pantry.  Broth can be veggie or chicken.)

a few knobs of butter

1 tsp Olive Oil

salt and pepper to taste (I use garlic salt)

1.  Saute onions in olive oil and butter for about 5 minutes.

2.  Add leeks.  Saute.  Do not allow to brown.

3.  Add potatoes and water and/or broth.  Add salt and pepper.  Simmer for about 20 min.

4.  Allow to cool off the heat and decide on what consistency is best for your family.  I like mine chunky but my hubby and the kiddies prefer theirs smooth.  Pour into a blender if you want smooth.  Maybe leave a few bits out if you are desired an in between consistency.  

5.  Taste test (my kids favorite part) and decide if soup needs more salt, pepper or butter.  

6.  Serve with garlic Naan or maybe a side salad.

7.  If you are feeling naughty add cheese or cream.

8.  Enjoy!

Choice

Change is hard.  When we experience good changes in life we celebrate them.  We plan dinners and parties with those closest to us.  We even celebrate on social media.  But, when it comes to heart wrenching, difficult life changes that keep us up late at night we clam up and want to close ourselves off from the world.  We refrain from posting on Facebook and if you are like me you unplug altogether.

Change is always there.  But, light is also always there also.  When we go through pain and suffering it is easy to get stuck.  Often times we become uninspired, possibly lose faith, begin eating unhealthy, surrounding ourselves with darkness from the shows we choose to watch to the books we choose to read.  Darkness is always there.  But, light shines through every nook and cranny, every crack in every wall.  Light shines at the end of every dark alley.  You get the idea.  We always have a choice.

“Whatever comes our way, whatever battle we have raging inside of us, we always have a choice. It is our choices that makes us who we are, and we always have a choice to do what's right ~ Let love and forgiveness reign.” 

- Spiderman 3

I've learned the more I resist change the more anxiety builds.  Anxiety feeds off of worry, fear and darkness begins to latch on us like a leech.  The more anxiety which is fed, the more crippled we become.  I've often related this to the symbiote in Spider Man.  Anxiety is like a symbiote.  It envelops its host and creates a bond through which the host's mind can be influenced.  But, when we meditate, pray and surround ourselves with the support of friends and family we allow ourselves to flow naturally through the changes that are taking place in our lives.  We soften and remain open.

It's hard work.  But, possible.  Here are three steps to take charge of anxiety before it takes charge of you.

1.  Meditation - Look up Mindful Meditation or add the Stop, Breathe & Think app to your phone.  The app allows you to choose your mood and a meditation will be chosen for you based off of your emotions.  Meditation allows the brain to redirect itself by creating new pathways.  You may experience the anxiety creeping in begging for your attention, but avoid it by inhaling deeply.  As you breath in imagine your breath gathering up your worries.  Release them through a slow and steady exhale.

2.  Diet - Stay away from the heat!  Spicy foods add more fire to the fire.  Avoid refined sugar and heavy foods that make you feel heavy and sluggish afterward.  Eat often and carry a snack like fresh fruit or carrot sticks with you when traveling.  Also, drink plenty of water!  A friend of mine says she drinks her water at every red light during her commute to and from work.

3.  Exercise - Go hiking!  Exercise helps fight depression.  Try going for a walk or hike for at least 10 to 15 minutes.  Nature helps clear the cob webs!  If you have a dog take them with you!  If you are up for the challenge find a moderate to advanced hike in your area.  The more exercise the better! 

A test of faith

The past several years have been filled with trials that have tested my faith, my patience and my trust in God.  If daily prayers were posted on social media my prayers for desiring to trust more would have the most "likes".  I strive to teach from where I am in the present moment.  If I'm feeling stuck on a particular day then I may teach a lesson about embracing fear or expanding the heart.  If I am concerned about someone dear to me I may teach a compassionate meditation during class.  Or if I'm overwhelmed and uninspired I may teach a lesson inspired by one of my favorite authors such as E.B. White, Roald Dahl or Dr. Suess.

Have you ever felt like your life is a movie playing before your own eyes while you are on the outside looking in?  I sure have.  I've learned to sit back and watch my life unfold.  But, this hasn't always been the case.  Throughout the past several years there have been times I have felt like I was put on auto pilot.  Just walking, breathing and going about the day out of routine.  Wake and spend time with the Lord, drive the kids to piano, teach, go to the grocery, visit my grandma and so on.  Sometimes with very little emotion while being guided throughout the day.  On the lowest days I have been my worst critic.  I can relate to Sour Kangaroo in Dr. Suess' Horton Hears A Who.  On the so-so days I have felt like Dorothy in The Wizard of Oz just trying to stay on yellow brick road in hopes to get home.  On better days I somehow manage to be cool, calm and collected (even wise) like Charlotte in E.B. White's Charlotte's Web.  Truth be told, on those days I'm just exhausted and numb.  Usually I'm going about the day in constant dialogue with the Lord.  Walking through the day in a mindful meditation while He leads me about the day and gets me where I need to be.

A few of the top most stressful life changes include a job change, commuting, moving and a death in the family.  In the past three years our family has experienced all of these.  Through these changes I have felt helpless, angry, numb, challenged and terrified.  

“Life is a series of natural and spontaneous changes. Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” ― Lao Tzu

Life is full of change.  Some change is exciting and other changes are unexpected and sometimes frightening.  Some we celebrate and others make us want to run and hide.  But, when we allow ourselves to embrace all change something magical happens.

When we go through suffering we are given an opportunity to experience growth more deeply.  Deep within our souls.  So deep within our core that we may experience nausea or pain.  When life throws us lemons we are given an opportunity to make lemonade.  We are also given an opportunity to practice YESES. YES to friends who offer to help out with the kids!  YES to strangers who have prepared a warm meal for us!  YES to opportunities like teaching a class even though I may not feel up to it!  YES to living life even though it feels like everyone else around me is falling apart!  YES to hiking to the top of Stone Mountain!  And, YES to my children who make me laugh everyday!  

Investigate

WHAT PRESSES YOUR BUTTONS is under investigation!  Get a clue and start searching for clues.  What works for you and what doesn't?

When our buttons are pushed we react.  It's a natural response.  Most of us push buttons right back.  But, what if we chose not to?  What would happen?  What if we found a reset button?  What if we took a moment to pause?  

Breathe.  Scan.  Search for clues!

What if we actually listened to what the other person has to say without taking anything personally?  Without judgement.  What if we mindfully chose to open our hearts and understand where our friend, brother, sister, mother or the lady on the other side of the check out line was coming from?  Last week we focused on AWARENESS while we focused on our breath.  

What would happen if we welcomed CURIOSITY?  What if after our buttons have been pushed we were to STOP, zoom in on the problem and on what is happening within our bodies and searched for clues for finding our own "reset button"?  
  

The next time your buttons are pushed try these exercises:

1.  Get a Clue.  Become your very own private investigator and explore which button has been pushed.  Jot down the clues.  Do you feel misunderstood?  Left out?  Unheard?  Blamed? Most likely it is a familiar feeling that you have experienced before.  This is an opportunity for you to heal the wound.  Breathe deeply into the familiar pain, anger or discomfort.  Try not to react.  Release your breath and simply become aware of what pushes your buttons.  It is healing to journal about this.  Ask yourself what this experience is triggering inside of you?  What does this moment remind you of?  Why does this feel so familiar to you?  One of the reasons why we become upset is because the same buttons have been pushed before.

2.  Sa Ta Na Ma Meditation.  Sit in Easy Seat with your palms up on your thighs.  Close your eyes if you wish.  Take a deep and steady breath in through your nose.  Slowly exhale.  Take a mother deep breath in and rise up through the spine rolling your shoulders back and down.  Take a few seconds to find your natural breath.  Press your thumb and forefinger together with intention and say, "Sa".  Press your thumb and middle finger together and say, "Ta".  Press your ring finger and thumb together and say, "Na".  Then press your pinky finger and thumb together and say, "Ma".  Practice this in your regular voice three times.  In a whisper.  Then, silently.  Return to a whisper and then in your regular voice again.  Sit silently with your palms up and relaxed for several seconds returning to your natural breath.  Then, gently open your eyes and become aware of the shift in your energy and the sense of calmness you have achieved.  This mantra helps us to break habits because it accesses the level of the mind where habits are created.  

What Pushes Your Buttons?

What pushes your buttons?  Being criticized?  Being told on?  Being yelled at?  Feeling unaccepted?  The kids arguing?  Your sibling?  Loud noises?  Traffic?  The baby crying?  Being interrupted?  We've all had our buttons pushed.  Most likely we've even said to someone, "Don't push my buttons!"  It may even seem that our family members, spouse, friends, siblings or co-workers know exactly which buttons to push. 

When someone pushes your buttons what is your response?  Do you bite back?  Do you stomp off growling with your shoulders slumped forward and your head down?  Do you stuff your feelings away letting them boil up inside?  Do your eyes begin to fume with fire, watering because you wish someone would see it from your side?  Or do you stand strong, breathing calmly without reacting while listening openly?  Imagine if you had the tools to steer your perception to gain control of the situation.  

Bottom line, our buttons are going to get pushed and when they do it is an opportunity for growth.  I know, you didn't want to hear that.  But seriously, when we take a moment to not react and pause we experience stillness.  An opportunity for clarity appears.  When we practice this our perception shifts.

This past week I overheard my children arguing and walked into the room ready to separate them, but when I entered the room I decided to observe.  Trust me, this wasn't easy.  I don't know why this happened.  It just did.  I chose to honor the little voice inside of me that tugged at me and suggested that I remain calm and observe the situation.  I became aware of my breath and chose to not react.  I noticed that my children knew exactly which buttons to push.  They weren't listening to their brother or sister.  They were fired up and reacting while taking things personally.  They were committed to getting their point across.  Sound familiar?  I found myself wondering what would happen if one of them became silent and actually listened to what the other one had to say.  Without judgement.  Without anger.  I began to take note of how they could do such a thing.

As you may of already guessed, this did not happen and they continued to argue throughout the day.  I mindfully chose to give them space and encouraged them work it out together (and they eventually did).  But, throughout the day I continued to take notes and searched for clues on how they could shift the situation.  

I chose to share my study with my Saturday morning family yoga class.  And, everyone was able to relate.  Children, parents, grownups (without children).  I realized this is just the start to something bigger.  Something life changing! 

The next time your buttons are pushed try cultivating stillness by practicing this exercise:

1.  Remain Open.  Ask yourself if there is room for growth in this experience.  How can you grow in this moment?  Could your heart open more by rolling your shoulders back and down?  What part of your body needs to relax?  Breathe into that space and as you exhale release any tension you may be holding.  Don't overanalyze or judge yourself or the person pushing your buttons.  Just observe and remain open.

The perfect balance

Beginning January 23 on Saturday mornings at 10:30 a.m. I will be offering a NEW Grounded Yoga class at Newnan Karate Center for ages 5 + and all levels.  There is something very sweet about teaching all ages.  I think we experience a softening that doesn't take place in an adult yoga class.  I've been told time and time again by other adults who have tried yoga for the first time that they walked out feeling intimidated.  Children help us keep it real!  Yoga shouldn't be intimidating.  Yoga shouldn't be only about the poses.  Yoga shouldn't leave us feeling small or inadequate.  

Saturdays Grounded Yoga class is for those of us who wish to step out of our head and into our heart.  When we mix laughter, playfulness and seriousness we walk away feeling refreshed and renewed, creating the perfect balance for the day!  

Click on the "classes" link above for more information.

Sat Nam

2016 Birthday Bucket List

This year has been one heck of a year!  A year of growth.  Lots of stillness.  And the best part, some good quality time with the Lord!

Last year I created a bucket list.  And when I go back to it to see what I did and didn't do I feel pretty good about it.  I've added one more goal to have 39 goals total (one goal per year).

1.  Enjoy eating a delicious grass fed, free range burger on my birthday and not feel bad about it.  ✓
2.  Commit to a daily yoga practice.  Break out in pigeon pose by the end of the year!  ✓
3.  Get a 1 hr. full body massage.  (I am very excited about this!!!)

4.  Put flowers on my grandaddy and brothers graves.

5.  Visit my dad in Terre Haute, Indiana.  ✓
6.  Visit Rock City.
7.  Become more involved in Grounded Yoga.  ✓
8.  Take in the good and bad days with my grandmother.  ✓
9.  Have a date night with my hubby at least one night a month.
10.  Snuggle with my kids as much as possible.  ✓
11.  C-O-M-M-U-N-I-T-Y. ✓
12.  Tell my mom and my grandmother I love them as often as possible.  ✓
13.  Have a spa date with my sister.
14.  Read the children's "Storybook Bible".  ✓
15.  Study therapeutics with Martin Kirk.
16.  Take a weekend trip to Ashville, North Carolina.
17.  Garden.
18.  Drink more water!
19.  Read more. And stick to one book at a time.
20.  Sit out the "technology basket" for all cell phones during family time.  (Actually keep phone in the basket.). ✓
21.  Rise with the sun and meditate.
22.  Rest at sun down. This can include sipping on tea or warm Almond Milk and/or reading a good book, taking a soothing bath, yoga, meditation, etc. ✓
23.  No technology after 10 p.m.!! (This allows for more snuggle time.) ✓
24.  Sneak up and love on my man more often. ✓
25.  Go away for a weekend adventure with my mom. No kids! (I rarely make time for alone time with my mom and it is so important.)
26.  Be patient.
27.  Be patient with myself.  ✓
28.  Make more time for "girlie time".
29.  To challenge myself after knee injury, hike a level I trail by the end of this year. ✓ 
30.  Live more colorfully! Draw and paint more!! And, yes mama, this may mean I'm getting a tattoo. ;) ✓
31.  Walk Janie Girl daily! (I missed this the most when I injured my knee.)

32.  Skype with my cousin, Jenny and her boys at least once a month. ✓
33.  Visit the "7 Places You Have to Visit That You Didn't Know Existed" (I grew up going to Callaway Gardens and Jekyll Island and so I have replaced them with two other locations.)

       1.  Bellwood Quarry

       2.  Callaway Gardens, Pine Mountain, Ga. Rocktown   ✓
       3.  Brasstown Bald   ✓
       4.  Fricks Cave

       5.  Talulah Falls  ✓
       6.  Cumberland Island

       7.  Jekyll Island, Ga.Providence Canyon (a.k.a. Georgia's Little Grand Canyon). ✓
34.  Get a haircut!  ✓
35.  Take a class at Country Gardens.

36.  Write a cook book with my grandmother's recipes.
37.  Organize a book of poems in memory of my grandmother.
38.  Write a "love note" to my dearest and closest friends and family the old fashioned way... snail mail.
39.  Laugh more!!!