Petra's Pod

5 Ingredients or So ~ Farro Stuffed Peppers

2012-01-06T11:12:00.000-05:00

I love how food can be a vessel and the contents at once. There are so many opportunities for delicious combinations and creative plated expressions. It helps to have fun and love what we are doing, focusing only on that point in time. Food we love does love us back!

First, I washed, halved and pitted fresh red peppers, as well as cooked a few servings of farro according to instructions (about 20 minutes in 1 : 3 ratio of grain : water). Separately, mix together:

- one minced onion & clove of garlic

- one grated zucchini

- 2 cups of roasted pumpkin /or another squash

- pinch of salt & pepper

-turmeric & cumin /or your favorite spice!

- drizzle of olive oil

- fresh peppers for vessel

- cooked farro (a grain with twice the fiber & protein than wheat)

Then I added the cooked and drained farro & a handful of gogi berries. After spooning full the raw peppers, into the oven they went at 350 degrees Fahrenheit for about 25 minutes. I love quick and healthy recipes with a handful of ingredients that I can find in my fridge / pantry at any given moment. Salt, pepper, spices, onion/garlic & oil, don’t apply in my 5 ingredients; they are the staple for most dishes of mine. Enjoy the food you prepare and be well! ~ Petra

Citali Pranyama

2011-08-09T11:40:00.000-04:00

Summer Salads

2011-07-03T18:40:00.001-04:00

Summer is here and we have an abundance of fresh vegetables and fruit to choose from our gardens, farmer’s markets and stores. Salads are my favorite during the hot and busy months, as they are cooling, nutritious and satisfying. Here are a few things to try!

1. Begin with a base: mixed greens, spinach or lettuce.
2. Then add any of your favorite veggies: carrots, cucumbers, tomatoes, cauliflower…
3. Add herbs: chives, mint, dill, tarragon…
4. Add a fruit: strawberry, melon, apple, orange…
5. Make a complete protein by adding a seed/nut: sesame, sunflower, pumpkin…

Stop there or add more including crumbling some feta, goat, blue cheese or tofu! And perhaps a dressing or a drizzle of oil & balsamic vinegar. What are your favorite ingredients or combinations?

Wanderlust Festival in Stratton, VT

2011-07-02T17:48:00.002-04:00

I feel very fortunate that I was able to go to Saturday’s workshops by myself, as well as bring my whole family for the concert on Sunday. Here are just some images from my Wanderlust experience at Stratton, VT!

A playful down-dog during Krishna Das on Sunday at Wanderlust.

Wanderlust’s Off The Mat, Into The World Yoga Aid Challenge on Saturday, celebrated yoga, music, and community. A free class led by Seane Corn accompanied by Michael Franti…it was an INCREDIBLE yoga dance party! Check it out on YouTube. Did you see me?

Friday, July 1st - First Friday Art Walk #18 - ARIA

2011-07-01T17:51:00.000-04:00

The First Friday Art Walk is next Friday, July 1st at 156 The Loft from 5 pm to 9 pm. Opening reception featuring "ARIA" by local photographer Dok Wright. We are venue #18 above 156 Bistro & Bar.

Aria, ‘air’ in Italian, also the musical term for an accompanied song for a solo voice. Each image calls attention to the smallest intricacies, just as in a piece of music, every note plays a role in the final experience. “Aria” exemplifies the play of light & dark to create contrast and balance within the composition: a signature of Dok Wright's current work.

Get your First Friday Art Walk MAP to visit other venues part of this monthly ritual!

Wanderlust Festival is Today through Sunday!

2011-06-23T10:14:00.001-04:00

It's here, Vermont's first Wanderlust Festival in Stratton! Come join the community of yogis & musicians as there is still time to join the fun whether it's for yoga or music or both!I'll be there Saturday for workshops and Sunday night at the music festival with the whole family. ~ Petra

This Friday ~ June 3rd from 5 pm to 9 pm!

2011-06-01T12:04:00.000-04:00

It's the First Friday Art Walk and 156 The Loft is featuring "Natural Sights" by local photographer Jeff Clarke. His black and white landscape photographs capture the essence of New England and beyond. Jeff still shoots black and white film and prints the images in a darkroom.

Come and check out the new exhibition, enjoy the photographs, views, some free appetizers and perhaps treat yourself to a glass of wine or bottle of beer. This Friday, June 3rd from 5 pm to 9 pm, above 156 Bistro & Bar. To inquire about renting 156 The Loft for your next private function, fill out this form or stop by!

A sweet treat for the challenged baker like me!

2011-05-31T12:02:00.002-04:00

I love to cook and generally it tastes good, but when it comes to baking, it's not my forte. Many reasons for that including, I just don't like to measure or follow a long list of ingredients and instructions. I'm mix & go type of mom that may take on baking next decade.

So, for this little cupcakes, I just used a plain pound cake mix out of a box (managed to follow those simple instructions and didn't burn them!). Once cooled, I added a chocolate sauce (used the yummy stuff from a jar for fruit dipping) and topped it off with some sour-cream. It was a simply sweet treat for a boring afternoon!

Only one more Friday!

2011-05-25T07:47:00.001-04:00

Come visit 156 The Loft, above 156 Bistro & Bar and check out "Vermont in Black & White," photographs by Dave Schmidt.

This is the last Friday night that the exhibit will be showing. May 27th from 5 pm to 9 pm. Hope to see you there!

5 or Less Ingredients: Vegetable Stir-Fry with Goji Berries

2011-05-24T11:42:00.004-04:00

When the weather is nice, I need to be outside playing instead of inside cooking so fast yet nutritious meals are important for us. I rarely follow recipes, as I find measuring tedious and my fridge and pantry are always missing an ingredient or two. In my 5 ingredients or less, oil/butter, onion/garlic, spice(s), water, are not counted as those are all generally in everything I cook for lunch/dinner.

Here is delicious stir-fry I made a couple nights ago from what I had left over in my fridge and freezer.

Into a big frying pan/wok I added some olive oil and the following ingredients in order, sauteing each briefly with a pinch of sea salt.

chopped onion & clove of garlic
chopped carrots
a couple handfuls of frozen green beans and frozen peas
cooked brown rice
splash of soy sauce and some freshly cracked black pepper
topped with a handful of Goji Berries

First Friday Art Walk - May 6 from 5-8pm

2011-05-02T15:19:00.001-04:00

Come visit us and check out "Vermont in Black & White," photographs by Dave Schmidt. We are venue #18 for May's First Friday Art Walk!

5 Ingredients or Less: Spinach & Goat Cheese Quiche

2011-04-14T16:42:00.002-04:00

Busy but a healthy bee I want to be, I don't like to follow long recipes and overstock on ingredients that I may not use for a while. For my 5 ingredient recipes, I don't count; oil & butter, salt & pepper, and water, as all of these I always have and use often.

Spinach & Goat Cheese Quiche

Pie crust ~ make it if you love it or buy a pre-made/frozen one (I like the Spelt or Whole Wheat frozen crusts)
As if making scrambled eggs, mix together 2 eggs and some milk (an approximate ratio of 1:2)
Saute a little onion & garlic, once onion is translucent, add a few handfuls of spinach
Add all the goodness into the pie shell
Add salt & pepper to the egg & milk mixture and pour over the saute veggies into the shell
Crumble some goat cheese over the top and bake (400 degrees F for 20-30 minutes until liquid is cooked and fluffy, and the top of the pie has golden spots)

My Second Birth Experience

2011-04-10T16:17:00.002-04:00

When awoke on a Sunday, my due date, it felt like an ordinary day in my pregnancy. Since our boy hadn't been born yet, my selfish wish was that he would be a week late. I did not want him to be born on Thanksgiving, like my daughter was 2 years ago. I did feel a little guilty for having the midwife and assistant at our house instead of theirs for the holiday.

After breakfast, I happily went to the Pre-Natal yoga class- and oh did it feel SO good to stretch & breathe! After-wards, I decided to go to the craft fair to continue some early holiday shopping.... Of course lots of sweet people asked me when I was due and I got to respond TODAY! more than a dozen times. Funny to see people's expressions when I told them- some looked & sounded shocked as if I should be home waiting for my water to break. LOL! Later that day, my husband and I had romantic lunch together, and that evening, we joined my daughter and in-laws at a restaurant for dinner.

I bathed and got our daughter to bed, and once she was asleep, I caught up on emails while my husband went to work. Around 11pm, still Sunday, my due date, I started to get cramps. I went to bed to try and sleep but the cramps didn't go away like the last couple of nights. Instead they got a little stronger and more frequent. Hmmmm, I thought, that's strange. When I heard my husband open the door, I got out of bed, and asked him to time my sensations, just in case they were contractions. Within a half hour, we figured I must be in labor as my contractions were about 30 to 40 seconds long and 2 +/- minutes apart. Finally, we decided to call our midwife, who came shortly after midnight, and her assistant arrived around 2 am. Our boy took his first breath at 3:30am, just a few hours after my due date and my first sensations.

It was the "perfect storm" on a full moon, the last day of Scorpio (I really wanted a Scorpio- a water sign like me.) The labor, for lack of better words, was fast and furious! I spent most of my time on hands and knees, and the last hour was pushing on a birthing stool, slightly reclined & leaning on my husband seated behind me.

This birth surprised us all as it was much faster than my first labor. My first birth with our daughter built up slowly and took 15 hours, while the second with my son was only about 4 hours. My husbands words: "I felt like I got hit by a train." He was setting up the birthing trough most of the time while I was laboring but I was never able to get in for the water therapy I craved as the trough leaked and my labor was just too fast anyway for the hassle of trying to get in to it and then back out. So a couple hours after birth, I took the longest shower of my life, until all the hot water was gone :) Then it was time to rest.

5 Ingredients or Less: Roasted Carrots & Parsnips with Quinoa

2011-04-07T16:45:00.001-04:00

I'm loving our local farmshare and trying to use everything can be a challenge. Right now we have many root vegetables, that go well with the season as some days and nights are still cold, and comfort food is soothing. With kids and a busy schedule, I like quick and easy meals that have 5 ingredients or less. I don't count oil/butter, salt/pepper, or water in the five as those are always in my house and a staple in most of my dishes. I also don't follow recipes well nor do I spend the time to measure each ingredient. So here's a simple and quick dish that makes a great lunch or dinner ~ and because there are no measurements, use what you have and want!

Roasted Carrots & Parsnips with Quinoa

Cut a few carrots and parsnips (I cut circles as that's easiest for me but any shape will work)
Add some oil (and butter optional) to the bottom of a baking dish
Add chopped onion & garlic to dish and the cut carrots & parsnips
Season with salt, pepper and your special dry or fresh herb (I love sprinkling my salt-free dried medley to everything)
Place covered baking dish into the oven at 350-375 degrees F for 30-45 minutes until soft but no mushy
On the stove-top or in a rice-cooker, cook some quinua according to the directions on the package (generally a ratio of 2:1 of water to quinoa simmering covered for 15 minutes until the germ separates from the seed)
Serve yourself some quinoa with the roasted veggies, mixed or separate and enjoy!

Saucha ~ Cleanliness

2011-04-02T13:06:00.001-04:00

Spring! One reason to take a New Year's resolution and give it another try. Maybe it's to get more organized, exercise and floss more or eat healthier? We have patterns that form and as nature transforms beginning new patterns, why shouldn't we? As the snow melts and the ground thaws, eventually all the brown and yuck turn again into bright and textured landscapes. We all need some saucha this month to wash away the leftovers of winter and prepare for summer.

There are many places that we may want to cleanse...Do you hear your body calling "me first?" Or maybe it's the oven, closet, bathroom, car, etc...ignore them for now, they'll be there waiting AFTER you tend to your body, your self first. We can renovate a home or build a new house, but we only have one body and mind in this lifetime.

Through asana (postures) and pranyama (breath work), we can cleanse our bodies to become lighter and our minds to become clearer. What we consume for liquid and food, and how we take care of our personal hygiene, contribute to our physical cleanliness that affects our nonphysical or spiritual saucha. When we feel good and internal conflict is nonexistent, it's easier to interact with our external world with ease and less attachment. Confidence shines when our body and mind are in unison, and the rest flows into the plan.

Like a tree budding in spring, make the time to assess the places within your body and mind that need attention and alteration. Nourish all the buds within, spring clean your body & mind, change unwanted habits, one at a time. Observe and encourage each bud as it opens into something new and take great care of your blossoms!

Teaching many classes this week!

2011-02-21T22:39:00.004-05:00

Finally made it to my blog! It's been a little too long... Here are the many classes that I'll be teaching this week, subbing several for some of my favorite teachers at evolution yoga.

TUESDAY, February 22
evening Core Vinyasa I/II from 7:30 pm to 8:30 pm

THURSDAY, February 24
Post-Natal Yoga (babies 6weeks to pre-crawling welcome!) from 10:25 am to 11:40 am
lunchtime Vinyasa I/II from 12 pm to 1 pm
evening Pre-Natal Yoga from 5:45 pm to 7:15 pm

SATURDAY, February 26
morning Vinyasa I/II from 9:05 am to 10:30 am

SUNDAY, February 27
Pre-Natal Yoga from 10:05 am to 11:30 am
Post-Natal Yoga (babies 6weeks to pre-crawling welcome!) from 12:15 pm to 1:30 pm

Belly Bowl

2010-11-15T14:38:00.004-05:00

In mid November, I had the pleasure of having my first Belly Bowl created. At 38 weeks pregnant, Jen Labie from Leaning Tree Studio and Evolution Yoga & PT, used my baby full belly to create two pottery bowls as a wonderful reminder and keepsake of our second pregnancy. The clay on my belly was cool and as she shaped the mold, it felt like a soothing massage!

The whole process took less than an hour long, and was completely comfortable and fun! Now we are waiting for the finished bowls (takes about 6 weeks) to dried and painted. My husband and daughter came with me, and they were sweet observers and helped choose different colors for the two pieces.

Oh I can't wait to see our Belly Bowls! And they are completely customized, not only with your belly size and shape, colors chosen, but also an engraving at the bottom with the baby's name and birth date! The pictures are from a previous client as we forgot to take our own pictures, so don't forget your camera. I will certainly post our finished Belly Bowls next year... For more information or to schedule your Belly Bowl, email Jen Labie!

Goodbye and Hello

2010-11-10T12:48:00.007-05:00

Colorful fall, where have you gone? There are only a few clues left behind, that you were here not to long ago at all. And even though the winter solstice hasn't arrived, the new season is upon us and you are far behind.

With only one more week of teaching, I'm ready to be resting and learning. Another addition to our family will be arriving, and we'll be hibernating while we are all smiling. Welcoming a new season, a new baby, a new soul...So grateful are we to be settled into this precious life, so let it snow!

My maternity leave...

2010-11-02T13:39:00.003-04:00

Starts in a couple weeks! As long as the baby doesn't come early, I'll be teaching for two more weeks at Evolution Yoga. My maternity leave begins the week of November 16th and continues through the end of the year. I'm really excited for welcoming our second baby into our world, and taking some time to rest and adjust to our new family of four!

I'll certainly be back to teaching next year, the first week of January 2011. During my absence, Thursday morning Post Natal yoga (10:25am to 11:40am) will be taught by Jenny Sugar, and Saturday morning Vinyasa (9:05am to 10:30am) will be taught by Bill O'Conner. Thank you to these two wonderful teachers!

The Saturday's Pre Natal yoga (12pm to 1:30pm) will be canceled for the remainder of this year, so there are only TWO more classes left. Namaste ~ Petra

Just sharing a quote...

2010-10-16T15:38:00.000-04:00

“There is vitality, a life force, an energy, a quickening, that is translated through you into action, and because there is only one of you in all time, this expression is unique. And if you block it, it will never exist through any other medium and will be lost.” (Martha Graham)

Sign of Labor!

2010-10-14T20:30:00.004-04:00

This is such a fun product, and I'll be putting mine to use soon! They also have flags and decals with "Doula on Duty" and "Midwife on the Move."

Just think, when you're are really rushing to get to the hospital or birthing center, this should help move some of the traffic out of the way or at least the understanding erratic driving :)

Go to the Sign of Labor site to order yours!

Teaching a few more classes this week!

2010-09-30T16:40:00.006-04:00

I'll be teaching a total of 7 classes this week at Evolution Yoga & PT and I'm 33 weeks pregnant! OM! Here's my schedule for this week including my regular classes and the classes I'll be subbing:

THURSDAY 9/30
Post Natal ~ 10:25 am to 11:40 am
Vinyasa ~ 12 pm to 1 pm
Pre Natal ~ 5:45 pm to 7:15 pm

SATURDAY 10/2
Vinyasa (Level 1/2) ~ 9:05 am to 10:30 am
Pre Natal ~ 12 pm to 1:30 pm

SUNDAY 10/3
Pre Natal ~ 10:05 am to 11:30 am
Post Natal ~ 12:15 pm to 1:30 pm

Also teaching Pre-Natal Yoga!

2010-09-03T22:23:00.004-04:00

So excited to start teaching a Pre-Natal Yoga class while I'm still pregnant! I'll be leading the class every Saturday from 12 pm to 1:30 pm until I go into labor (Thanksgiving~ish) at Evolution Yoga & PT in Burlington, VT ~ starting September 18th!

I'm back to teaching!

2010-08-26T21:43:00.004-04:00

I'm very excited to announce that I'll be teaching yoga THIS fall until our second baby arrives...Starting the week of September 8th, at Evolution Yoga on Kilburn Street in Burlington, VT.

Thursdays - Post-Natal - 10:25 to 11:40 am
(babies are welcome in this class! +/- 6 weeks to crawling)

Saturdays - Vinyasa level I/II - 9:05 am to 10:30 am

Here's a sneak peak at the rest of the NEW full fall schedule!

VT Salutation Nation article...

2010-08-10T13:00:00.002-04:00

Here's the article from the Burlington Free Press about lululemon Salutation Nation on our very own North Beach in Burlington, Vermont. For photos click here.

We (myself and baby in my belly) had a wonderful time with my mom, practicing on the lawn facing the Lake Champlain. It was the perfect morning, with the sun shining and a refreshing cool breeze. Thank you for all the spectacular teachers and people that created, taught, assisted, and made this event one to remember forever! Namaste!!

Harvesting...

2010-08-09T07:51:00.000-04:00

What a delicious and nutritious reward for all the work in the spring of building a couple 6 x 16 foot raised beds, filling them with soil and compost...then planting and watering... and taking good loving care of our plants. For the past few weeks and more to come, we are enjoying the fruits of our labor!This week, I found more zucchini and cucumbers, winter squash and three kinds of tomatoes! We are also growing cauliflower, broccoli, kale, chard, watermelon, corn, snap peas and a couple more vegetables, as well as a full herb garden. I am so happy for the success of our first REAL garden!

Teaching Pre & Post Natal Classes TODAY!

2010-08-08T06:11:00.000-04:00

Me and my 25 week pregnant belly will be subbing at Evolution Yoga TODAY Sunday, August 8th.

Pre-Natal Yoga ~ 10:05 am to 11:30 am

Post-Natal Yoga ~ 12:15 pm to 1:30 pm
(babies 6 weeks to crawling are welcome in class!)

Click here for more information about the classes!

Salutation Nation TODAY!

2010-08-07T05:02:00.002-04:00

Have you heard about lululmon athletica's Salutation Nation!?! It's TODAY!!!!!!

Organized and sponsored by lululemon athletica, 25,000 yogis up & down the entire East Coast will be practicing yoga outside at the same time!

Our VT event will be led by the fabulous Jane Jarecki Lanza and Emily Garrett! Take part in this complimentary and amazing event open to all levels!

August 7th, 2010
9 am to 10 am
North Beach
60 Institute Road, Burlington VT 05401

For more details click here!

Festivals!

2010-08-06T11:41:00.003-04:00

I love summer and only wish there was more time to go to so many fabulous events! Here are just a couple coming up:

Liberate
Saturday & Sunday
August 20 & 21
Sheldon, VT

Hudson Valley Green Festival
Saturday
September 4
Mills-Norrie State Park
Staatsburg, NY

Some Home Birth Facts...

2010-08-05T13:07:00.002-04:00

Just saw this article on FB that a friend posted and I was happy that there are more statistics and information available about birthing at home. After having a wonderful home birth with my first child, and planning my second in about 15 +/- weeks, I believe in the process and experience. If you have a choice and support to try a home birth, here are some reasons why it just may be better for you and your baby ... 10 Homebirth facts No One's Telling You

Catch your zzz's

2010-08-04T08:57:00.002-04:00

Whether a parent or not, a child or adult, we all go through phases of sleeping little or a lot...

"Thankfully a new study just published in the journal Sleep has found that those periods of 'recovery sleep' are good for us and can actually undo some of the damage caused by sleep deprivation." To read full CNN article follow this link.

As a newer parent to a 20-month old, and expecting our second child in a few months, the amount of sleep all of us get is constantly changing. I was relieved to know that 'sleeping in late' is healthy and beneficial!

So the next time you take the whole night or day or both to sleep, don't feel guilty, your recharging yourself!

Teaching Pre & Post Natal Classes!

2010-08-03T21:25:00.004-04:00

Me and my 25 week pregnant belly will be subbing at Evolution Yoga THIS Sunday, August 8th.

Pre-Natal Yoga ~ 10:05 am to 11:30 am

Post-Natal Yoga ~ 12:15 pm to 1:30 pm
(babies 6 weeks to crawling are welcome in class!)

Click here for more information about the classes!

Yoga and Pregnancy

2010-07-28T08:24:00.000-04:00

Yoga is a wonderful and safe way to stay fit during pregnancy, as well as a great place to meet other expecting moms. Teaching and practicing during my first pregnancy, made me feel healthy and strong, and prepared me well for my home birth.

Here are a couple of sweet Prenatal yoga sequences by FitSugar, to open your birthing hips and stretch your hamstrings, as well as some more hip and back stretches.

Pregnant a second time!

2010-07-27T10:02:00.004-04:00

I am so thankful and delighted to be carrying our second child! For the first few weeks, I was fortunate not to have any symptoms besides fatigue, and with chasing around my daughther, it was easy to forget what was happening inside. Now at 23 weeks pregnant, there are many gentle reminders throughout the day of the little baby growing inside. Moving limbs, thirst and hunger, cravings, sore body parts, lots of extra pillows in bed, and frequent stops to the bathroom.

Comparatively, so far, both pregnancies have been almost identical. Except that my body remembered how to be pregnant, and thus the weight has been gained faster. Some of my maternity clothes that fit in my 7th month first pregnancy, were out-grown a few weeks earlier! C'est la vie! My weight will most likely plateau, and much of it will come off during labor and delivery and shortly after. I remember with my first, I lost 30 pounds almost immediately! And yes, there will be some left over pounds for nursing resources and perhaps a bit extra. For those who worry about pregnancy weight gain, please don't! Your body and baby will gain exactly what they need to be well nourished, as long as your diet and activity level are healthy.

Staying hydrated...

2010-07-26T21:01:00.003-04:00

Keeping hydrated is vital to our life for all of our cells and systems to function; we ARE mostly made up of water. Weather you're sweating just from living in the heat or created by exercising, remember that we all need approximately HALF our Body Weight (lbs.) of water in ounces, just for daily function.

For example, a 150 lbs. person should be consuming 75 ounces of water a day or almost 9.5 cups. MORE water is needed daily when adding exercise or other activities that make you sweat.

One can also check their hydration status by their urine; the clearer it is the better hydrated your body is at that time. Also, when we suffer from dehydration, not only is our urine darker, we can also be tired and weak, have a headache, have dizziness and nausea, muscle cramps, dry skin and more.

If you're bored by drinking so much water daily, here are some simple tips:

Eat plenty of fruits and vegetables, many of which have 55-85% water content
Add a lemon/lime/cucumber/etc. to your water
Dilute an electrolyte drink with water (and cut the sugar)
Add a few drops or a teaspoon of syrup (I love raspberry!)

WhatsMomDoing.com

2010-07-20T10:16:00.001-04:00

I love Burlington, VT for so many things, places and people it has to offer.... and so after driving by a place for a few months, and wondering what it was, one day the timing aligned that I remember to research it online. I found the best Internet salon boutique! I don't like to get my haircut often, as many salons seem impersonal and rushed and busy and lots of fake blah-blah-blah .... so after going to WhatsMomDoing.com? I refuse to go anywhere else! It's an experience that all moms will remember. If you haven't been, you should go and meet Cheryle!

To ALL the Stay at Home Moms...

2010-07-19T22:36:00.000-04:00

What do you tell others about what you do all day? If your taking time off from your job and career, is there a title or description that suits all the roles that you play and hats that you wear?

Here's a funny article I got from a friend from the Washington Post : Tell Me About It ... so true and well articulated. I am very grateful for being with my daughter every hour of everyday, and I think being a domestic can be one of the most challenging jobs in the world. Thankfully, I get plenty of blissful breaks during the days and evenings to recharge and remember what it's like to be a woman, and an individual.

Naturally, after some long weeks, I've wondered about my value to our household ... Am I worth $138K a year as a stay-at-home-mom?! It's amusing to put a value on something that's priceless, however, it made me feel a bit better, especially including the laughter after reading various articles about the translated monetary worth. Try the Salary Wizard for yourself!

Words....

2010-07-18T20:23:00.001-04:00

"Words mean more than what is set down on paper. It takes the human voice to infuse them with deeper meaning."
~ Maya Angelou

I find myself nodding and smiling when I found this quote. So many times I have been in a yoga class and heard something that I've read. Yet when the teacher says it out loud, a new dimension of it's meaning appears ... and the light inside becomes brighter.

Teaching PreNatal Yoga!

2010-07-18T07:11:00.004-04:00

I'm honored and happy to write that I'll be teaching ~

PreNatal Yoga at Evolution on

Thursday, July 22 from 5:45 pm to 7:15 pm.

And....I'm 23 weeks pregnant with our second :)

Recycling Old Magazines...

2010-07-15T22:15:00.003-04:00

After months and years of saving many of my magazine subscriptions, I realized that I haven't looked at them in ages! They take up a significant amount of room and I needed to clean out our basement by purging a lot of things that I don't need, use or want...but what to do with all those colorful magazines?! Besides recycling them on Monday, I searched and came across many fabulous ideas:

1. Donate them to organizations; Kid's clubs, Nursing homes, places where people wait...
2. Create things from magazines such like these...
3. Make collages and dream books...
4. Pass them on to friends and family...
5. and many other things!

So the next time you are recycling or throwing away your trash, search out some other options to reuse what you have, to reduce pollution and make someone happy :)

Salutation Nation!

2010-07-14T08:21:00.000-04:00

Have you heard about Salutation Nation!?!

Organized and sponsored by lululemon athletica, 25,000 yogis up & down the entire East Coast will be practicing yoga outside at the same time! Our VT event will be led by the fabulous Jane Jarecki Lanza and Emily Garrett! Take part in this complimentary and amazing event open to all levels!

August 7th, 2010
9 am to 10 am
North Beach
60 Institute Road, Burlington VT 05401

For more details click here!

Yoga on the Mountain

2010-07-13T10:21:00.004-04:00

A benefit for The Vermont Community Yoga Project on Saturday, July 31, 2010.

Pledge to do 108 Sun Salutations on top Mt.Philo, in Charlotte, VT.

Led by Sofi Dillof, starting at 8:30 am!

All levels are welcome and the salutations will be varied. RSVP on Facebook today!

Burlington, VT ~ a LEAN city!

2010-06-03T22:14:00.005-04:00

From the heaviest to the leanest, number 1 being the worst (fattest) and number 100 being the best (leanest) city, Burlington, VT is the second leanest city according to MSN's Health & Fitness article from May 2010.

Here are the top ten leanest cities, followed by their letter grade:

91. Aurora, Colo. = B+
92. Denver = A-
93. Cincinnati, Ohio = A-
94. Portland, Ore = A-
95. Albuquerque, N.M. = A-
96. Austin, Texas = A
97. Seattle = A
98. Washington, D.C. = A
99. Burlington, Vt. = A+
100. San Francisco = A+

Keep up the good work Vermont!

Benefit Class for WHBW May 15 at the Chace Mill

2010-05-06T16:07:00.000-04:00

Come practice yoga with compassion and dedication to victims and survivors of domestic violence and violence in general. Together we will send a message of strength, empowerment, love and peace to our community that we do not tolerate violence. And come celebrate our beloved Chace Mill studio space and honor the amazing gifts we have all receieved there, from each other and from within!Please join yoga instructor Michele Schmidt for an "I’ll Yoga For You" class to benefit Women Helping Battered Women (WHBW). Saturday May 15, 2010 from 2 pm to 3:30 pm at Yoga Vermont, Chace Mill Studio C. This is a vinyasa style class taught for all levels. Suggested donation $20, please bring cash or a check made out to WHBW. All proceeds go to benefit WHBW!

Only 4 Classes!

2010-05-04T20:46:00.003-04:00

With season's changing, I find myself at a juncture that I have not been to yet. Life's circumstances are suggesting that I pause for a while and rest. This month, I will be finishing my Vinyasa teachings at Yoga Vermont. Sadly, there are only 4 classes left for me on this schedule...

Thursdays from 6pm to 7:30pm in the downtown Church Street studio :)

YVT Chace Mill Update

2010-05-04T08:54:00.001-04:00

Sadly, the last day that the Yoga Vermont Chace Mill studio C will be open is May 22, 2010. Afterward, YVT classes will resume only at the downtown Church Street studio.

Starting in June, the Chace Mill space will continue to fill the world with yoga! It'll be a new studio with two local teachers leading classes... More information coming soon!

Yoga Vermont update

2010-04-24T07:09:00.001-04:00

"Our lease at the Chace Mill ends May 31. Classes will continue at the downtown studio. Please note, we will no longer be selling 10 class cards after April 15, as we don't expect the swipe card system to be in effect after June 30. We hope you will use your existing cards, share them, enjoy them and make the most of them during this 3 month period. In the meantime, as of April 15, we will reduce the single class drop in rate to $12, making it comparable to the 10 class card price.
Month passes will still be available. For details, please visit facebook or the YVT blog!"

WaLL Yoga CANCELED

2010-04-23T09:03:00.002-04:00

The last two workshops, April 25th and May 30th, have been canceled and will not be rescheduled at this time. Thank you for all those that have attended WaLL Yoga! I had a fantastic time teaching, and exploring the support and benefits of postures using our Chace Mill walls.

WaLL Yoga workshops!

2010-04-17T19:47:00.000-04:00

Walls surround us physically and mentally, provide safety & structure, give support, explore limitations and challenge imagination.

Why not take our practice vertically to our walls?

Whether you are a beginner or advanced in your practice, WaLL Yoga will offer ~ Alignment awareness, Expansion potential, Balance support, Strengthening stretches, Restorative relaxation and more ~ it’s up to you!

Each class will begin with guided meditation and conclude with a long relaxation/meditation time for reflexion and rest.

Last SUNDAY of the month

April 25
May 30
from 1 pm - 3 pm

Yoga Vermont's Chace Mill upstairs studio

One Mill Street, Burlington, VT
$14 per class or $115 / YVT ten classes

2nd Annual Burlington Yoga Conference

2010-04-01T09:31:00.000-04:00

Finally, a yoga conference in beautiful Burlington, Vermont! Once again, it's held at the Davis Center at the University of Vermont, on Saturday, May 1, 2010. A full day of yoga, meditation, and Ayurveda in the forms of practice and discussion. Go the website to read in detail about all the workshops being offered by many inspirational teachers.

Just breathe...

2010-03-26T10:33:00.001-04:00

When days and nights seem long, at a moment when you feel your blood boiling, simply stop and breathe. It's much easier said then done, like many things. Creating small changes or adding new techniques, with repetition and practice, will develop a habit that becomes a part of you.

Listening to our breath like the waves of the ocean is incredibly calming, soothing, and relaxing. Just the pause of taking your attention inwards, temporarily blocking everything else in your external environment, is powerful and rejuvenating. Our breath is our life-force, a tool for healing our mental and physical wounds, expanding into the infinite space, as well as settling into ourselves. So notice your breath often; it's sound, it's depth, it's rhythm, it's powers. Our breath is always with us!

WaLL Yoga workshops!

2010-03-19T19:46:00.000-04:00

Walls surround us physically and mentally, provide safety & structure, give support, explore limitations and challenge imagination.

Why not take our practice vertically to our walls?

Each class will begin with guided meditation and conclude with a long relaxation/meditation time for reflexion and rest.

Last SUNDAY of the month

March 28
April 25
May 30
from 1 pm - 3 pm

Yoga Vermont's Chace Mill upstairs studio

One Mill Street, Burlington, VT
$14 per class or $115 / YVT ten classes

Third-hand Smoke and Babies!

2010-03-03T09:41:00.000-05:00

Each decade, each year we learn more about what is healthy and what is hazardous. We've learned about the risks of direct smoking and then second-hand smoke. Now there's information about third-hand smoke ~ the toxic residue left on clothes, skin, hair, furniture, floor, walls, etc., after the cigarette has long been extinguished. This is harmful to all especially those that are still growing & developing, kids!

"Children's immature immune systems may mistake components of smoke for dangerous germs and attack them, beginning the inflammatory process that ends in bronchitis or asthma. Other components may interfere with development of the nervous system. Plus, babies who are crawling and mouthing things have a higher risk of exposure."

Please read this article Third-hand Smoke and Babies and share it with others to protect yourself, your kids, and all those that you love.

Nourish...

2010-03-02T19:48:00.003-05:00

Just a few definitions of nourish (dictionary.com) ~

to sustain with food or nutriment; supply with what is necessary for life, health, and growth
to cherish, foster, keep alive, maintain
to strengthen, build up, or promote

What nourishes ... your mind? ... your body? ... your spirit?

A NEW Place for Kids & Parents!

2010-02-28T19:55:00.003-05:00

There's a lot to do in our Vermont community for kids and parents, but we feel that it would be richer if there was another place to go with our kids (ages +/- 0 to 5 years-old), where kids and parents could interact as well as attend workshops, network, play, rest & eat, and perhaps more!

Please click on this link to fill out our survey. Your answers are confidential and will be only used to further develop our idea into a facility coop/business in our community.

WaLL Yoga workshops!

2010-02-19T19:45:00.002-05:00

Walls surround us physically and mentally, provide safety & structure, give support, explore limitations and challenge imagination.

Why not take our practice vertically to our walls?

Each class will begin with guided meditation and conclude with a long relaxation/meditation time for reflexion and rest.

Last SUNDAY of the month

February 28
March 28
April 25
May 30
from 1 pm - 3 pm

Yoga Vermont's Chace Mill upstairs studio

One Mill Street, Burlington, VT
$14 per class or $115 / YVT ten classes

Subbing Vinyasa Saturday!

2010-02-17T14:56:00.000-05:00

I'll be subbing an hour long Vinyasa at Yoga Vermont's downtown Church Street studio, THIS Saturday the 17th from 12:30 pm to 1:30 pm. For my up to date schedule, click here or go to the Schedule page.

Subbing Vinyasa Tuesday!

2010-02-15T14:48:00.008-05:00

I'm back from vacation and I will be teaching Vinyasa tomorrow, Tuesday, February 16. Subbing an hour and a half long Vinyasa at Yoga Vermont's downtown Church Street studio from 6 pm to 7:30pm. Come stretch and strengthen with me!

WaLL Yoga workshops!

2010-01-23T06:38:00.001-05:00

Last Sunday of the month starting in January! For more information click here.

Teaching Vinyasa THIS Saturday downtown!

2010-01-22T08:04:00.002-05:00

I'll be subbing a class at Yoga Vermont's downtown studio THIS Saturday the 23rd from 10 am to 11:30 am. Come stretch, strengthen and soak up the beautiful fourth floor studio overlooking Church Street!

Yoga Benefit for Haiti at Yoga Vermont

2010-01-21T11:48:00.000-05:00

Yoga Vermont will host a special benefit class for Haiti Relief efforts on Saturday, January 23rd from 11-12:30 at the Chace Mill in Studio C. Sofi Dillof will lead the class. Suggested minimum donation $20. All proceeds to go directly to Partners In Health and their relief efforts in Haiti.

Home in the USA!

2010-01-20T09:09:00.002-05:00

Today marks my 23rd anniversary of my first flight and stepping foot on American soil. My parents and I had a successful escape from the former Czechoslovakia, before the revolution and before the Berlin Wall came down.

WE were lucky and I often remember my refugee days, and assimilating to a new continent and culture. I would never change the past as it has made me who I am today, and it reminds me that we are ALL fortunate in America. Positive energy and optimism go a long way and can overcome any barriers. Be happy, be thankful, be present in each day, hour and minute whenever possible!

WaLL Yoga workshops!

2010-01-19T19:15:00.009-05:00

Walls surround us physically and mentally, provide safety & structure, give support, explore limitations and challenge imagination.

Why not take our practice vertically to our walls?

Each class will begin with guided meditation and conclude with a long relaxation/meditation time for reflexion and rest.

Last SUNDAY of the month

January 31
February 28
March 28
April 25
May 30
from 1 pm - 3 pm

Yoga Vermont's Chace Mill upstairs studio

One Mill Street, Burlington, VT
$14 per class or $115 / YVT ten classes

Subbing PreNatal Yoga at YVT

2010-01-12T10:10:00.000-05:00

I'll be subbing a PreNatal yoga class this Saturday the 16th of January at Yoga Vermont's Chace Mill from Noon to 1:30 pm in the bright yellow studio downstairs!

Resolutions for the new year

2010-01-12T07:57:00.001-05:00

It's a tradition that I love, when many of us make new resolutions to celebrate the upcoming future and say goodbye to the past. I find my list simplifying each year yet getting longer :) if that makes sense! Almost a couple of weeks into the new year and I've begun some changes, even though the frequency is less than I had hoped. I am taking my time and realizing that I cannot change them all at once.

New Schedule!

2010-01-11T21:41:00.003-05:00

The new Winter/Spring Yoga Vermont schedule starts next Monday the 18th! I will no longer be teaching the same classes as I did during the Fall. Instead, I will be teaching THURSDAY nights from 6 pm to 7:30 pm at the YVT downtown Church Street studio for the next few months and subbing sporadically so check out my schedule updates!

Happy New Year!

2010-01-02T13:57:00.000-05:00

Let there be peace & love in all our hearts!
Clarity & courage in our minds!
Strength & confidence in our bodies!
and fulfilling nourishment for our spirits!

HolidaYoga Vinyasa

2009-12-23T09:07:00.000-05:00

Teaching New Year's Eve & Day!

2009-12-22T07:01:00.000-05:00

YES! Yes! YES! I will be teaching my regular classes next week during the holiday; come strengthen, stretch and relax with me at Yoga Vermont's downtown Church Street studio!

Thursday, December 31 from 12:30 pm to 1:30 pm
and
Friday, January 1 from 6 pm to 7:30 pm

Happy Winter Solsitce!

2009-12-21T09:50:00.004-05:00

The shortest day of the year is here! Enjoy the long nights and the short days during this cold season to slow down, rest and hibernate. Take some time to celebrate all changes ~ in your environment, of seasons, the length of days & nights. Also, cultivate the changes within yourself, and your family perhaps...Change is good, and the transition may be difficult and exhausting especially with less sunlight and cold air. Hopefully we will be rejuvenated once we have settled into new routines, habits and seasons. OM!

Teaching NEXT week!

2009-12-18T11:28:00.004-05:00

YES! I will be teaching my regular Vinyasa classes next week during the holiday; come warm up, stretch and relax at Yoga Vermont's downtown Church Street studio with me!

Thursday, December 24 from 12:30 pm to 1:30 pm
and
Friday, December 25 from 6 pm to 7:30 pm

Subs this week!

2009-12-16T11:22:00.000-05:00

Happy Holidays to everyone! We are taking a short vacation to New York City, so I will have substitutes this week at the Yoga Vermont downtown Church Street studio.

December 17: George will be teaching Thursday 12:30-1:30 pm
December 18: Bethany will be teaching Friday 6-7:30 pm

Happy belated Thanksgiving!

2009-11-30T23:03:00.002-05:00

Hope that ALL had a wonderful and warm Thanksgiving holiday and hopefully a long and restful weekend. I was especially excited for the feast, as last year on this holiday, I was in labor, and so were not able to celebrate with our family. We were growing our family by bringing a new addition, our daughter into this world!

We have SO much to be thankful for! Yesterday, today, tomorrow & every day!

Black Friday Vinyasa!

2009-11-22T07:50:00.001-05:00

I'll be teaching my regular class this upcoming Friday night from 6 pm to 7:30 pm at the Church Street Yoga Vermont studio ~ come practice, relax & wind-down after your feasting and shopping! Also, check out the YV T blog for the complete revised Thanksgiving holiday schedule!

Subbing Vinyasa Wednesday night!

2009-11-21T08:46:00.002-05:00

I'll be subbing at the Church Street Yoga Vermont studio, this Wednesday before Thanksgiving from 6 pm to 7:30 pm!

Peas of Mind

2009-09-15T08:20:00.005-04:00

Busy moms and growing kids need nourishing and healthy food. I love cooking and making my own baby food, but it's nice to have a few convenient items in the fridge and freezer that are ready to eat! Next time you're shopping, try Pease of Mind that makes great snacks for kids!

Live your LIFE...

2009-09-14T22:31:00.005-04:00

LIVE your LIFE .... like it's the only ONE!

LIVE your LIFE .... like it's the only DAY!

LIVE your LIFE .... like it's the only WAY!

Another Accolade for Burlington, VT!

2009-09-13T11:28:00.000-04:00

According to Backpacker Magazine, Burlington is #8 of the winning 25 "Best Cities to Raise an Outdoor Kid" check it out the full article by clicking here. LOVE Burlington! LOVE raising my baby here! My personal goal for this fall is to hike Camel's Hump and Mountain Mansfield with the 17-pounder on my back this October! Enjoy our great outdoors!!

South End Art Hop 2009!

2009-09-10T11:39:00.004-04:00

Starts tomorrow! The Art Hop weekend is Friday (5 pm to 9 pm) and Saturday (10 am to 5 pm), September 11 and 12, 2009. As always there are lots of sites to visit and artists' work to see. Each year there is more to do and explore, and it's always a fun time for everyone in the family!

Book Recommendation ...

2009-09-10T09:31:00.001-04:00

"Meditations from the Mat" by Rolf Gates and Katrina Kenison

I like relevant reads that I can pick up and put down and not get lost if I let days or weeks go by in between. This book is full of good stories, examples and interpretations of the eight-limb path of yoga (the limbs being; yamas, niyamas, asana, pranayama, pratyahara, dharana, dyana, and samadhi). There are 365 anecdotes that are inspiring and refreshing!

Learn to Unlearn

2009-09-09T08:12:00.000-04:00

"The first problem for all of us, men and women, is not to learn, but to unlearn" - Gloria Stienem

So true! We have habits, good and not so good, and many that we may not even really notice. Perhaps it's our standing and sitting postures, the way we process information and respond, how we walk, run, breathe, eat & sleep... subtle movements, actions, thoughts, words, etc... that set in over months and years that in order to change, we have to become aware and then undo. Breaking the pattern, I find, can be much harder than incorporating something new. Keep persistent and be open to the process...it may take days, weeks or months to change.

Subbing Vinyasa Thursday night!

2009-09-08T08:12:00.001-04:00

I will be subbing Vinyasa class at Yoga Vermont on Thursday, September 24th at the downtown Church Street studio from 6 pm to 7:3o pm. For my monthly schedule, click here or go to the top of my blog and click on Schedule!

Yoga Vermont Fall Schedule!

2009-09-07T11:06:00.002-04:00

Starts TODAY on Labor Day! I will be teaching a couple of Vinyasa classes this fall at the downtown Church Street studio on Thursdays from 12:30 pm to 1:30 pm as well as Friday nights from 6 pm to 7:30 pm. Sadly, I will no longer be teaching Saturday mornings, but Danny will taking over that slot. There are also many new instructors and classes at Yoga Vermont this fall! Check out the schedule online!

Follow me on Twitter @ petraspod

2009-09-03T10:57:00.000-04:00

My gosh! Summertime is always busy as much as I say to myself, "Relax, rest and soak up the sun," I found myself running around playing with other mamas and babies, teaching classes and working. It was mighty hot and humid ~ the month of August ~ our complete summer in four weeks here in Burlington. LOL! Maybe that's why I didn't get to blog all month ... the keyboard was too sticky and my brain was overheated. Well, partially that's true. I've been cheating on my blog with TWITTER! I finally subscribed and got addicted to twittering... Follow me there @ petraspod!

Seminars for Success Summit ~ August 11-14, 2009!

2009-07-30T06:56:00.000-04:00

Four days of industry experts delivering insights and workshops covering Google Analytics, Adwords, Optimizer, and more...

Join us in Burlington, Vermont for the third annual OM Boot Camp event that is now known as Seminars for Success Summit. Once again, we will cover in depth training on Google's online marketing suite of tools and dive into strategic insights at the thought leadership day. Reserve your spot today or request more information. Plus each night you'll experience the best Vermont has to offer while socializing with peers.

Food Portions...or Servings?

2009-07-16T10:07:00.001-04:00

Are tricky! I still struggle with my portions as my eyes change the size of my servings in this world of over-inflated meals and packaging; it's misleading and confusing. The food label is a great tool, but a serving on a package is not the same as a recommended serving size of food for an individual. Servings on food labels can vary in size, distorting the portion and referring to different amounts of calories and nutrients consumed.

For example, on a box of pasta, the serving size may be 2.5 oz = 70g = 1/3 cup dry = 1 cup cooked pasta. However, one serving size of pasta is only 1/2 cup cooked.

Here are the basics, suggested servings according the the USDA Food Pyramid:

Meat & Beans: 2 to 3 ounces (about the size of a deck of cards) of cooked lean meat/poultry/fish, 1/2 cup cooked dry beans/tofu, 1 egg, 2 tablespoons peanut butter, and 1/2 cup of nuts
Grain: One slice, one ounce of cold cereal or 1/2 cup of cooked pasta/rice/hot cereal.
Fruit: One piece of fresh medium-sized fruit, 1/2 cup of chopped/cooked/canned fruit, and 3/4 cup of fruit juice
Dairy: One cup of milk, 2 ounces of process cheese and 1 1/2 ounces of natural cheese
Vegetables (non-starchy): 1/2 cup cooked, 3/4 cup veggie juice and 1 cup of raw leafy

Seminars for Success Summit 2009

2009-07-14T09:49:00.006-04:00

Four days of industry experts delivering insights and workshops covering Google Analytics, Adwords, Optimizer, and more...

Join us in Burlington, Vermont this August for the third annual OM Boot Camp event that is now known as Seminars for Success Summit. Once again, we will cover in depth training on Google's online marketing suite of tools and dive into strategic insights at the thought leadership day. Reserve your spot today or request more information. Plus each night you'll experience the best Vermont has to offer while socializing with peers.

Seven Months Postpartum

2009-06-29T10:49:00.002-04:00

Until recently, I did not think that it was possible to be bitten, with only a couple of precious tiny bottom teeth. Well, to my shocking surprise during one afternoon nursing session, my baby bit me! Yes...the nipple! OUCH! Afterwards, she tried a few more times which included this little devilish laugh, eyes wide and happy, waiting for my reaction. I got a good tip earlier; don't react! At first I thought it was silly but it seemed to work. It's been a few days and my nipples are not pierced, and my fear of potentially hazardous nursing is gone. Another random note; on Mira's seventh month birthday, she peed in her potty for the first time!

Eating to DeStress?!

2009-06-26T08:15:00.003-04:00

Sure! Stress comes in all forms including physical, mental, emotional, social and environmental stimulus. We all handle the reaction to "it" differently, which is why it can manifest in so many ways; various illnesses and complications including headaches, fatigue, insomnia, and much more. Even though it's psychological, stress has REAL physical side effects on blood pressure, heartbeat, hormones, muscles, and digestion. Research has shown that certain vitamins and minerals reverse the affects of stress. Here are just a few with some dietary sources:

Vitamin C = Cantaloupe, Blueberries, Oranges, Pineapple, Lemon, Mango, Asparagus, Kale, Collard, Radishes, Onion

Magnesium = Avocado, Banana, Apple, Apricots, Cantaloupes, Lemon, Spinach, and other Green & Leafy Vegetables, Almonds, Brown Rice, Oatmeal, Lima Beans

Vitamin B-12 = Almonds, Salmon, Tuna, lean Beef, Blue, Gorgonzola and Camembert Cheeses, King Crab, Clams

Vitamin E = Almonds, Walnuts, Pistachios, Wheat Germ, Sunflower Seeds

Zinc = Almonds, Eggs, Whole Grains, Pecans, Lima Beans, Mushrooms, Pumpkin & Sunflower Seeds

Calcium = Dairy, Kale, Collard Greens, Broccoli, Figs, Oats, Asparagus, Sesame Seeds

Happy Summer Solstice!

2009-06-21T23:28:00.002-04:00

This time of year is so magical! It seems like the sun stands still with never ending daylight. I don't want to believe that this is only temporary and that the days are gradually, from this point forward, getting shorter again. So... Celebrate this season with boundless energy, heat and light within yourself and others. Give gratitude to the gardens that nourish your body with fresh food, to the joys of summer that nourishes the mind, and to the movement that nourishes your spirit.

Another LinkedIn Recommendation

2009-06-13T10:04:00.000-04:00

“Petra is an outstanding yoga teacher and I have taken pre natal, post natal and Vinyasa from her. Her classes are so fluid and inspiring and I always leave feeling completely restored. Her pre natal class helped me achieve my goal for a natural birth through her outstanding breathing and visualization techniques. Her post natal class was perfect for the recovering body and also integrated in baby yoga so both mom and baby could particpate in class. Her Vinyasa class is superior to any I have taken and her fluidity and instruction throughout the practice is unmatched.” Stephanie Glock May 2009

LinkedIn Recommendations

2009-06-12T08:53:00.005-04:00

“Petra is a wonderful, wonderful person. I feel calmer just being around her! She has simple, straight-forward and insightful ideas for overall health and wellness. She is a total pleasure to be around and takes a very calm, poised, relaxed attitude toward situations and problems. Her grace is inspiring. I'd wholeheartedly recommend her to anyone looking for either great yoga instruction or a nutritionist!” Rachel Samuelian June 2009 hired Petra as a Yoga Instructor/Nutritionist in 2009

Friday night's class

2009-06-11T20:48:00.002-04:00

Due to a small family scheduling emergency, the fabulous Keri Johnson will be subbing the 6 pm Vinyasa class downtown at Yoga Vermont on Friday, the 12th of June. I will be most certainly teaching Saturday morning!

Six Months Postpartum

2009-06-05T22:41:00.001-04:00

Baby is growing. Belly is shrinking. Hair is still falling out but less. Hard to believe that it's been a half a year since birth, yet I find myself still adjusting to the new demands of motherhood. Small prices to pay for having a happy and healthy baby...with two teeth! It was a relief that all the teething symptoms for the last couple of months were real! Hold on tight...only twenty or so teeth to go and of course, other major milestones. The second half of the year will be an exciting ride!

How many calories should I eat?

2009-06-04T22:45:00.004-04:00

For those that love details and math, you can swim in your weekly food journal for hours adding up all the calories consumed in foods and drinks, and calories expended in activities like exercise. But it all starts with the question of how many calories do you need to maintain your current weight?

There are lots of factors that go into a very complex formula including age, gender, height, weight, etc...An easy estimate to determine the number of calories that a person should be consuming, is to multiply the current body weight by 12 (the magic number) which would give a fair calculation of the number of calories needed per day. Example ~ 150 pound person x 12 = approximately 1,800 calories/day.

Weight-loss is a lifestyle change, and studies tell us that by shedding 1 to 2 pounds per week, is a healthy way to get to your goal and stay there forever or at least a long while. One pound = 3,500 calories. So if you are working towards losing ONE pound per week, subtract 500 calories per day, or subtract 1,000 calories a day to shed TWO pounds per week. This can be done by either eating that many calories less and/or burning more calories through exercise. It's your choice!

Simple Healthy Meals

2009-06-02T08:31:00.001-04:00

I love quick, easy and healthy meals. My trick? Using only a handful of ingredients or less, per meal or side dish (excluding salt, pepper & other spices). You may be wondering, so what is this on my plate?!

Burger: mashed Black Beans, Cornmeal, minced Shallots, and diced Tomatoes.

Salad: Arugula, sliced Strawberries, sauteed Pine Nuts and some Honey Mustard dressing.

Teaching New Class!

2009-06-01T09:42:00.004-04:00

Starting this Friday, June 5th, I will be teaching Vinyasa from 6 to 7:30 pm at the Yoga Vermont downtown studio on Church Street. Every Friday for the summer, I will be there promoting strength, flexibility, endurance and relaxation!

New Yoga Vermont Schedule

2009-05-28T23:08:00.003-04:00

Starts Monday, June 1st! That's this coming Monday ~ Check out the preview at the YVT Blog for the Downtown and the Chace Mill studios. I will be keeping my downtown Vinyasa classes on Thursdays from 12:30 to 1:30 pm and Saturdays from 10 to 11:30 am for the summer!

Mama & Baby Gathering this Saturday!

2009-05-26T09:27:00.004-04:00

This Saturday the 30th of May, Mira and I will be at the Yoga Vermont Chace Mill studio at 3 pm for an hour prior to class to welcome anyone who wants to play and chat!

We'll be co-teaching the last Mama & Baby Yoga class from 4 pm to 5:30 pm. You can come to one or both; we'd love to see you!

Local Farmer's Market

2009-05-21T22:12:00.000-04:00

Finally, spring is here, summer's around the corner, yielding local and fresh food again! Yum! Thank you to all the farmers and crafters! The Burlington Farmer's Market has already begun and is held every Saturday from 8:30 am to 2 pm at City Hall Park, rain or shine! through October.

There are also several other farmer's markets in Vermont, farm stands and pick-your-own farms, many of which can be located at the Vermont's Agriculture website. Join the Eat Local National Challenge!