Stoking the Fire

Fall descends around us, as the notorious Cleveland weather swings the pendulum from warm Autumnal days to inches of snow, setting us in a panic to find our snow brushes and sheep lined boots. Our body senses the change, as the first cool days set into our bones, chilling us down to our core as we have yet to acclimate to the changes around us. 

Our deciduous trees are our shining in all of their glory, beckoning us to share the space with them as they glow with rich amber and ruby tones. There is something very special about the fall, a chance to connect with nature, connect with something pure and organic, a sense of home. John Muir captures the essence of nature so eloquently as he states "Nature's peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves." (Our National Parks, 1901). As we witness the changes around us, we must also become in-tune with the changes within. 

While the leaves fall around us, some of the greatest growth occurs out of sight, underneath the soil as roots continue to establish themselves in the moist and fertile soils. Energy is conserved into the core, protecting the plant for the cold winter months. The human body is much like the rest of nature, as we work in harmony with the changing winds and cooler temperatures. Evolution has created a creature so resilient - able to withstand the long Cleveland winter months. 

As the days become shorter, and the evenings descend upon us, our body begins to crave the smells and flavors of fall in all of their richness. Pumpkin spice, anyone? It's no mystery why Starbucks is celebrating 10 years of slinging pumpkin spice lattes.  Pumpkins are from the cucurbitae family, one of the most popular crops in the United States, annually producing 1.5 billion pounds. As the fall sets into our body, we are biologically hardwired to conserve energy, allowing the metabolic fire to keep burning. Pumpkins are rich in beta carotene (precursor to vitamin A), fiber and low in calories - that is until we combine it with sugar and cream. As you look at your jar of pumpkin spice mix, we can make note that the majority of the spice mix is cinnamon, as well as nutmeg, ginger and allspice. Each of these spices are warming to the senses, especially cinnamon which has shown to reduce inflammation, fight harmful bacteria and serve as an antioxidant. These spices are warming to the soul as we sit with family, enjoying home cooked meals, carving pumpkins, and savoring those first sips of a pumpkin spice latte. 

This all leads us back to the internal fire. A few weeks earlier I ventured into the cold, and  stepped foot into the Cleveland Yoga studio as the heat and humidity wrapped around my skin. It was a Saturday afternoon, and I unrolled my mat, surrounded by some of my dearest friends. Our colorful, and well loved mats lay next to each other as I was reminded of the children's story where everyone rolls over, and someone falls out of the bed. We were each there to stoke the fire.  Although the smells were not those of pumpkin spice and all things nice, they were smells of comfort, warmth and familiarity. We tuned into that internal craving for warmth, to be part of the community, and chance to take a walk on the wild side, as our cares dropped off like autumn leaves.

Embrace the change, accept that summer has come and gone, and presence yourself to the changes that are occurring both externally and internally. Root down, and recognize that the more you ground yourself down to the goodness that surrounds you - community, family, personal well being - the more you nourish your soul, creating a strength capable of weathering any storm that comes your way and allowing for future growth when the spring winds come.




Pumpkin Blondies: 
Courtesy of Kaitlin Corkran:

2 1/3 cup unbleached whole wheat flour
1 tablespoon pumpkin spice
1 teaspoon cinnamon
1 teaspoon baking soda
3/4 teaspoon salt

1 cup unsalted butter
1/2 cup granulated sugar
1/2 cup brown sugar
1 large egg
2 teaspoons vanilla extract
1 (15oz) can pumpkin puree
2 cups semi-sweet chocolate chips
3/4 cup toasted walnuts or pecans

- Set oven to 350 degrees
- Line 13 x 9 inch pan with parchment and cooking spray or oil
- Whisk all dry ingredients together in medium bowl
- Cream butter with sugars using a hand-mixer or standing mixer, then add egg and vanilla.
- Beat in pumpkin (it takes on a curdled look - no fear, this is normal)
- Mix in dry ingredients and spread onto prepared pan
- Bake for 35-40 minutes until a toothpick comes out with just a few crumbs attached
- Let cool completely, and enjoy!

Setting Limits to be Limitless

What's the greatest thing getting in the way of your own success? Most likely you. We often battle the inner voice telling us to do more, do less, say yes, say no, and the biggest one, you have to be a certain way to succeed. A dear friend and teacher of mine emphasized this idea in her Sunday morning yoga class as she reminded us to be our own teacher. At this point I had flipped into wheel after a slippery attempt to go into handstand. To listen to that inner monologue and while taking suggestions from the teacher, do what is best for your own well being. I often fly around, exerting more effort into a handstand than necessary and the greatest lesson of that morning? How to fall.

The past few months in between fuelskool posts have been just that - a lesson in falling, getting up, and realizing that there are so many hands offered out to help pull me back up. That outstretched hand is the result of years of building community, developing friendships, and finding those in your life that make you believe that the love you feel is a direct result of what you believe you deserve.  The people that surround me come from a place of support, inspiration and allowing my goals to be limitless.

In addition to listening to my inner monologue, I have come to realize that setting limits can be the best way to be limitless: harnessing more energy by using what you already have. By using the human body as a perfectly efficient machine we can tap into fuel sources that nature intended. I have recently been eating more clean, trying to eliminate processed carbohydrates and include more natural fat sources (which are friggin' delicious) Before I get into some diet rant, let's just say that by eating more clean, it quiets that inner voice which can morph into a ravenous yelling beast - fat acts to shoosh and swaddle the beast (in a nice blanket of almond butter) putting it to sleep for a long nap.

Long rides in the gorgeous fall weather, hot and sweaty yoga sessions and trail runs through the beautiful woods of Northeast Ohio can leave you blissed-out, until that beast begins to awaken. How does one calm the beast and stay in your bliss? Snacks!

Here's my latest favorite creation:

*** one quick note: remember the inner teacher comment? Well, sometimes that teacher needs to guide your cooking. So listen to your own desires, flavors and feel free to play with these recipes. I know I sure didn't measure anything - so these are estimates :)

Lemon Vanilla Coconut Bars:

Set oven to 350 degrees (325 if using convection)

1/2 c. coconut flour (high fiber, full of delicious and filling natural fats)
1 1/2 c. coconut flakes, unsweetened
2 scoops of your favorite vanilla protein powder...the more natural the better (optional)
2 tablespoons chia seeds
2 tablespoons hemp seeds
1/2 c. toasted almond slivers and/or sunflower seeds
1/3 c. dried cranberries
zest from one lemon (only the yellow part, white pith is bitter)
2 eggs
1/4 c. almond milk, or coconut milk, or water
1/2 c. apple sauce (I use homemade, which is sugar free)

Mix all ingredients together. This should be the consistency of a thick pancake or brownie batter. Pour and spread into a oiled 9x9 baking pan.

Bake for 20-25 minutes until edges are slightly brown.

Let cool and enjoy! These will last for about 5-7 days, if you can refrain from eating them for that long.

*** more notes: if chocolate if your thing, leave out lemon zest and add mini chocolate chips.