T-minus 5 Days Until We’re in Nicaragua!

  It’s that time of year again where we say goodbye to Central Oregon winter and hello to Nicaraguan sunshine. This go around we will be adventuring up around Matagalpa and Esteli before heading down to San Juan del Sur. I promise to take LOTS of pictures… Steve just got me a new camera for Valentine’s Day, so I’m super excited to take it out and play with it. This trip is another half play/ half work trip. We will be checking out Finca Esperanza Verde for a possible future yoga retreat then heading down the coast to check out Aqua Wellness just north of San Juan del Sur. This year I will be hosting my second yoga retreat in Nicaragua at Costa Dulce, which I’m super excited about. I love how it feels like you’re at the edge of the world, just you, a handful of other yogis, and the ocean. It pretty much rocks. I hope to post … Continue reading

Nicaragua Yoga and Surf Retreat

I finally get to combine my favorite activities: yoga, water, travel, hiking and food!!! Steve and I will be hosting an All-Inclusive Yoga and Surf Retreat in San Juan del Sur, Nicaragua February 28- March 7, 2015. We’d like to … Continue reading

Lobster Mushroom Bisque

  OMG…. Heaven in a bowl!!! I seriously couldn’t get enough of this stuff. When are we going mushroom hunting again??? Unfortunately lobster mushroom season is slowly coming to an end in the Pacific Northwest. This was my first season … Continue reading

Big Slide Lake

So this past weekend Steve, the pups and I went on our first backpacking trip of the season. We usually get started with our backpacking season earlier in the year, but this spring we went on a trip to Nicaragua … Continue reading

Monkey-ing Around At Sepilok

Steve and I spent a night in Sepilok on our way to the Kinabatangan River. And I’m so happy we did. We stayed at Sepilok B&B which was adorable AND it had AC!!! Not a whole lot of food options … Continue reading

The Anti-Green Juice

  Us yogis and foodies are always blabbing about the benefits of green juice and green smoothies, but what about purple juice, orange juice, or pink juice? I made a pretty rockin’ orange juice today….with no actual oranges in it. … Continue reading

Central America Packing List

On of our favorite places to travel to is Central America and fortunately we get to spend time there every couple of years. It is, after all, where Steve and I met. Sometimes our trips are short ten day trips … Continue reading

A Weekend In Bend

So you’re planning a trip to Bend, huh? Maybe you’re coming for the killer mountain biking,  the brewery scene, or maybe just to get some more Vitamin D in your life. Steve and I have been living in Bend for 8 months now and we’re loving every minute of it. Need help deciding what to do on  your Bend holiday? Don’t stress… soon enough you’ll be in Bend. Here ya go! And you’re welcome, in advance.

1. Go Mountain Biking!!!

There are so many trails here and a fair number of them link up to each other. Try out the Deschutes River Trail for some easier trails or head over to Phils if you want to get crazy…. or link them up for an epic day of trail riding. Pine Mountain Sports, Bend Cyclery and Cog Wild are great resources for planning your trip.

Deschutes River Trail Lava Island Falls to Aspen

Mountain bike along the Deschutes River.

2. Get out on the Water!!!

Loose your fear of water and sign up for a kayak lesson with Tumalo Creek. Tumalo Creek is in the Old Mill District and literally right on the Deschutes River. Already comfortable on the water? Check out one of the whitewater trips they offer or try out SUP. I cannot wait for the days to be long and hot, so I can head out to Sparks Lake and Devils Lake for a little SUP action. Tumalo Creek also provides SUP lessons.

SUP at Tumalo Creek

SUP at Tumalo Creek

3. Hit the trail with your own two feet.

Try summiting South Sister or hiking into Green Lakes. You’ll have stunning views of Bachelor, Broken Top, and the Sisters. Legs sore from all the mountain biking? Try out the Deschutes River Trail. There are many loop options in town, but there are also options for out and back hikes that are gentle on aching bodies that take in beautiful waterfalls like Benham and Dillon Falls. Have time for a backpacking trip? Try out the Broken Top Loop or hike into Jefferson Park.

South Sister

The trail to South Sister.

4. Take a yoga class.

Yes, you can do yoga anywhere, but after all of the intense exercise your body will need a good stretch. My favorites: Juniper Yoga for hot sweaty yoga or a juicy yin class, The Yoga Lab for detailed instruction, and Groove Yoga for pumping music and a sweaty good time. Or schedule a private yoga session with Ambuja Yoga or Yoga Indigo.

Yoga at Pioneer Park

Yoga at Pioneer Park

5. Drink beer!!!

Okay this one’s a no-brainer. But if you don’t have time visit them all how do you choose? Well, my favorite is Crux Fermentation. They’re just off of Colorado Ave., east of 97. In my opinion they have the best beer in town…and they DEFINITELY have the best view in town. They have a huge patio and grassy lawn in which to hang out and appreciate the mountain views and chill with friends. Next up is Boneyard, in downtown Bend. They don’t serve food, there is nowhere to sit, and they only serve beer tasters and growler fills…. And Wednesday nights the growler fills are only 7 bucks!!!! BOOM!!! My third fave is Good Life, they have a handful of beers on tap and they have a nice big grassy area to chill and play lawn games…. lawn darts anyone? If you’re feeling particularly boozy try out the Ale Trail, just space it out over a couple of days, so you don’t make an ass out of yourself… we see it all too often.

Crux Fermentation

Crux all lit up at night.

6. Have Breakfast at The Victorian Cafe.

Breakfast at the Vic has got to be one of my favorite meals in town. Let’s start with the Proud Mary, a gigantic bloody mary with a grilled skewer of housemade sausage, cherry tomato, red onion and a prawn topped with a chunk of pepper jack cheese. The Proud Mary also has peperoncinis, green olives and a breadstick. Heaven!!! And for breakfast… eggs benedict. They’re the best in town and the specials are to die for… duck, wild boar, lobster….you name it, the Victorian has done a special with it. And don’t forget the french toast!!!! Warning: you may need to clear your schedule for the rest of the day.

Proud Mary at the Victorian Cafe

The Proud Mary….

7. Pre-hike/mountain bike coffee.

There is only one place in town that I visit regularly for a hot cup of joe and that’s Strictly Organic on Bond and Arizona. They usually have 4 different organic drip coffees available on top of all the foofy drinks. I’m partially addicted to their breakfast burritos (get the green salsa) and it’s one of my favorite places to meet friends for coffee or tea. They also have a patio to soak up the morning sun and a drive-up window for people on the go.

Strictly Organic

Strictly Organic’s patio.

I hope this helps you plan your weekend in Bend. If you have any questions send me a message.

Visit Bend‘s website has great info about things to do in town and a calendar of local events too.

McKenzie River Trail & Clear Lake

Koosah-falls-mckenzie-river-trail

Koosah Falls on the McKenzie River

The McKenzie River Trail is a super popular trail in the Cascade Range. It’s one that I’ve always skipped because I love alpine hiking. After a recommendation from one of my coworkers I figured it was about time to give it a shot, especially with all of the higher hikes still covered in snow.

Quick Stats

Distance: ~26 miles one way from end to end; we did a 12 mile loop taking in Koosah Falls, Sahalie Falls, and Clear Lake.

Time: ~ 5 hrs.

Difficulty: easy to moderate (moderate only due to distance)

Permits: None required

Pros: Beautiful waterfalls, whitewater, and a crystal clear lake

Cons: BUSY!!!! We were up there on a Sunday, once we were away from the falls it wasn’t quite as bad

Dog friendly: So-So, On weekdays it would be fine, but there were loads of people on the Waterfalls Trail, not as much fun for the dogs, but Clear Lake had great swimming for them. Part of the trail crosses lava rock on a paved path with no shade, might be too hot for their paws on a really hot day.

McKenzie-river-trail-view

View of the McKenzie River Trail…you can see it’s not that strenuous…. unless you’re on a mountain bike.

We started our hike at the Koosah Waterfall parking area off of Hwy. 126/McKenzie Hwy. The well maintained trail winds down to a couple of different viewpoints for Koosah Falls, where you will find loads of people snapping pics, it’s easy to understand why, Koosah Falls is stunning. From there we headed up toward Sahalie Falls, less than a mile away. Both of the waterfalls were gushing, yay springtime, and the McKenzie River is so clear, it is magical.

McKenzie_river_trail_sahalie_waterfall

Sahalie Falls

From the waterfalls the trail follows along the McKenzie river a bit further and then crosses highway 126 for Clear Lake, which is supposed to have the best diving in Oregon. There is a forest, that has been preserved by the cold waters, and you can dive through it/around it. The water in Clear Lake really was crystal clear and it looked deceptively like Caribbean water. So no misnomer here.

McKenzie_river_trail_clear_lake

Our first glimpse of Clear Lake

Sal and Jedi went for a dip in the chilly water and incidentally Steve and I ended up nearly  soaked after all of their frantic shaking (My prAna Halle Pants saved me). There were a handful of boats out on Clear Lake, just people out fishing, paddling around and enjoying the beautiful weather. I couldn’t help, but think how awesome it would be to take a standup paddleboard out on the lake. This summer for sure!

McKenzie_river_trail_clear_lake_sal

Typical…Sal playing catch with whatever stick he can find…no matter how cold the water is

We followed the trail around to the opposite side of Clear Lake, where we found a beautiful pool where water enters the lake through the lava rock. Amazing. I love nature. It’s so beautiful and I love how accessible it is in Oregon. We knew that we wanted to hike atleast 10 miles, but were up for more, so we just followed the trail passed the lake. It eventually crossed another road, followed the river for a bit more, and ended at the trailhead.

McKenzie_river_trail_clear_lake

A little further around the lake….you can really see how clear the water is!!!

McKenzie_river_trail_clear_lake_pool

Pool where water pours through the lava rock at Clear Lake

For our return hike we followed the path back to Clear Lake, then took the other path that lads around the opposite side, goes around a cove and through the Clear Lake Resort. We were pretty hungry, so we stopped for a snack, almonds, Gin-Gins, dried apricots, carrots, and cherry tomatoes for us and carrots and cherry tomatoes for the pups. They’re suckers for veggies. We continued on the path until it met up with the path that brought us to Clear Lake. We continued back the way we came, across the highway, until we came to a bridge that crosses over the McKenzie River. At this point we were on the Waterfall Loop portion of the Mckenzie River Trail, from here we had the opportunity to see the waterfalls (Sahalie and Koosah) from a different angle.

Bridge-mckenzie-river-waterfall-loop-trail

Crossing the bridge for the Mckenzie River Trail Waterfall Loop

The path follows along the river for a bit further. It then enters a parking area, where if you turn left and cross the bridge you can pick up the trail again just on the other side of the river. From here the rest is easy. Enjoy the views of the river for a bit more and then one last glimpse of Koosah Falls before heading up to the parking area.

Koosah-falls-mckenzie-river-trail

Koosah Falls, near the end of our hike.

Note: Portions of the trail are multi-use, which means mountain bikers will be on the trail too. This would be an epic day of mountain biking. There is a shuttle service here too, so you would just have to ride end-to-end. If you’re in the Bend area and don’t want to drive out to the trail, Cog Wild runs a shuttle a couple of days a week.

Steve Is About To Pop His Nica Cherry

Steve and I had been tossing around the idea of a trip to Nicaragua for over a year now!!! We were talking about it while we were still on our Southeast Asia trip!!! Well ticket prices have been down lately, so we bit the bullet and we will be spending 10 glorious days in Nicaragua. Soaking up the sun and spending our days surfing, practicing yoga and watching the sunset with Flor de Caña in hand…. sounds pretty heavenly to me. We will also be scouting locations for a possible yoga/surf retreat.

It’s been 5 years since I was last in Nicaragua…. I can’t believe it’s been so long and I cannot wait to share it with Steve. When you tell people that you’re going to Nicaragua you’ll get one of two responses: DON’T GO!!! It’s dangerous!!! or OMG!!! I’m so jealous!!! Well, for all the naysayers Nicaragua is probably the safest country in Central America…even safer than Costa Rica. It’s still splendidly cheap!!! It’s absolutely gorgeous and Nicaraguans have hearts of gold (well probably not all of them).

I like to tell people about a little story from my last trip to Nicaragua. My friend Evan, from Two Farts In The Wind, and I were bussing it from Granada to Rivas and on to Isla de Ometepe. Well, at the time, this little jaunt involved a bus switch-a-roo on the side of the highway. We rushed off of our first bus and ran up to our second bus and hopped in the backdoor, only to realize that we had left our backpacks on the roof of the previous bus. Shit!! Shit!!! Shit!!! But to our lovely surprise, we looked out the backdoor of the bus and there were two Nicaraguan guys running down the highway with our bags over their heads. Bringing them to us!!! AMAZING!!! Nicaragua had my heart from that point on.

When Evan and I went to Nicaragua we had only two weeks. We divided our time between Granada (where we took day trips to Laguna de Apoyo (we walked), Volcan Masaya, and the Masaya Handicraft Market), Isla de Ometepe (where we climbed a jungle clad volcano, swam in a spring, and found some howler monkeys), and Little Corn Island (where we snorkeled, went scuba diving, and pooped our brains out). So this trip to Nicaragua Steve and I are heading down south, near the Costa Rican border, to the town of San Juan del Sur. From San Juan we will have access to some of Nicaragua’s most wild coastline, perfect surf breaks and serene yoga spots.

To hold you over, here are a few pics from my 2009 Nicaragua Trip.

Volcan Masaya

Evan, from Two Farts In The Wind, and I at Volcan Masaya.

Volcan Masaya Crater

An epic stinky crater…check out how steep the sides are!!!

VOlcan Masaya

Evan and I at the Volcan Masaya upper viewpoint

Masaya Handicraft Market

The handicraft market in Masaya

Nicaragua Hitchhiking

Hitchhiking in Nica….here’s proof that you can survice

 

Granada

Granada

Isla de Ometepe volcanoes

Isla de Ometepe and it’s volcanoes

Howler monkeys on Ometepe

Howler monkeys on Ometepe

 

Volcan Maderas guide

Hanging out in the cloud forest with our guide on the way to the top of Volcan Maderas

Volcan Maderas group photo

Evan, Anton and I made it to the top…soaked and completely covered in mud

Evan and Anton sink in the mud at Volcan Maderas lake

Evan and Anton sinking in the mud at Volcan Maderas lake

Baseball game at Volcan Maderas

The boys went for a “swim” in the Volcano lake, while I watched a local baseball game.

Muddy shoes

Volcan Maderas made me throw out my shoes…

Post volcano hike dip at Ojos de Agua on Ometepe.

Post volcano hike dip at Ojos de Agua on Ometepe.

Locals fishing on little corn island

Local fisherman and his daughter on Little Corn Island

Nicaragua Little Corn

Paradise….

Nica Little Corn jungle path

The jungle path from Sunset to Sunrise.

Our Rasta digs on Little Corn...not too shabby...okay...kinda shabby.

Our Rasta digs on Little Corn…not too shabby…okay…kinda shabby.

Lights out

Since most of the business run on generators power is only available for a few hours each day…oh well, time to drink more Tona.

Beautiful Beach on Nica Little Corn

One of many small beautiful beaches on Little Corn Island

No shampoo

This is what my hair looked like after two weeks of sweat and salt water with no shampoo.

Group photo on little corn

Evan and I made new friends and met fellow travel blogger Ian who posts a fun travel blog on travelpod

I cannot wait for more Central American Shenanigans!!!!

 

 

 

Prosciutto, Grilled Fennel, & Grapefruit Salad

Thank you Martha Stewert for this amazing salad!!!! My husband is now hooked on grapefruit… and it used to be a struggle to get him to eat it. The salad we made was pretty similar to Martha’s but we made our own dressing and we brushed the fennel with olive oil when we grilled it.

Prosciutto Fennel Grapefruit Salad

So many flavors going on…. the bitterness of the rocket, the clean citrus flavor from the grapefruit, the saltiness from the prosciutto and olives and the richness from the cheese…

Ingredients

2 servings.

1 bulb of fennel, green stalks removed, sliced into 1/3-1/2 inch slices
4 slices of prosciutto
1 ruby red grapefruit, slice off the rind and then pull apart and remove the tough skins that separate the segments, then cut into bite size pieces
6 garlic stuffed green olives, sliced
2 large handfuls of rocket greens (or arugula)
fresh shaved parmesan
1 T. olive oil for brushing the fennel

3 T. grapefruit juice
3 T. olive oil
2 T. sherry vinegar
1 T thinly sliced shallot
1 t. honey
salt and pepper to taste

Instructions

1. Heat up the grill to medium heat. Brush the fennel with olive oil and season with salt and pepper and grill for about 12 minutes, flipping every three minutes or so. Make sure you don’t burn the fennel… burnt fennel is pretty nasty!!! You may need to brush the fennel with  more olive oil to keep it from sticking to the grill.

2. Grill the prosciutto for a few minutes so it gets a nice smoky flavor.

3. Prepare your salad dressing by combining grapefruit juice, olive oil, sherry vinegar, honey, shallot, salt and pepper and whisking it well.

4. Prepare your salad by arranging the rocket greens, green olives, grapefruit, prosciutto, fennel and parmesan on salad plates. Drizzle with the grapefruit vinaigrette and enjoy.

 

Finding the Beauty…

If you follow my blog regularly you’d think that I’m always going on perfect hikes with perfect weather and going on amazing trips with perfectly planned itineraries, but that is not the case. Often times we will head out for a hike/snowshoe etc. and are not able to get to the trailhead because of snow (or downed trees) or are not be able to find the trailhead at all… we’ll get lost or maybe even find that the trail is burnt or that the valley is so full of smoke you can’t see the nearby mountains. Our tent has been stolen, we’ve had large animals in camp, we’ve ran out of water with multiple miles still left and we’ve spent entire days walking in the rain. Traveling provides a whole different set of uncomfortable situations: not knowing the language or what you’re eating, getting sick, or perhaps spending hours or even days waiting for that bus or plane.

Kinabatangan Rain Storm

It can and will rain on your birthday…especially if you’re in the Bornean Rainforest…get ready to be soaked… I was happy to be wearing shorts for this boat ride.

These “not so fun,” surely uncomfortable, possibly disappointing, occasionally dangerous experiences are what we learn the most from. We can’t be afraid of the challenge….the only solution is to embrace it. Sometimes embracing the uncomfortable is nearly impossible, especially when you’re frustrated, exhausted and feel like screaming, but if you can do it, if you can stay in the moment, you might find something beautiful, something enjoyable.

Pole Creek Fire B/W2

A burnt forest means tons of wildflowers… well, after awhile anyway.

Pole Creek flower

Hello beautiful… I’m happy you’re here.

Some of my best experiences were born in uncomfortable moments….finding the lone flower in a burned out forest, sharing a meal of horse intestines with new friends, or rerouting a pre-planned itinerary. By embracing the uncomfortable, the disappointing, the challenging I have found freedom. SO let go of your expectations and find the beauty.

Sapa friends

Our friends treated us to a dinner of horse intestine and apricot wine followed by a trip to the love market.

Sapa friends love market

Helped the guys decide on new shirts at the Sapa Love Market.

 

 

East Meets West Red Curry

I made an AMAZING curry for Steve and I last week. He was craving braised beef short ribs and I was craving Thai curry and Indian curry…. I really couldn’t decide. So I decided to combine them all into one amazing dish.

East meets west red curry

We devoured this Thai-Indian fusion… I had no idea it would be so delicious!!!

Ingredients

Serves 3-4.

1 1/2 pounds beef short ribs
1 head of cauliflower, cut into bite size pieces
1/2 of a large eggplant ( 1/4 inch slices if you’re going to grill it, 1/2 inch cubes if you’re going to roast it)
1 1/2 onions, chopped
5-6 cloves garlic, minced
3 cups coconut milk
3 cups beef broth
2 tablespoons of tomato paste
1 teaspoon garam masala
1 teaspoon ground cumin seeds
1 teaspoon cayenne
fresh ground sea salt and black pepper to taste
3 dried bay leaves (2 fresh if you have them)
1-2 star anise ( I love it, so I put two in, but one is probably plenty)
1 tablespoon fish sauce
1 tablespoon coconut oil or vegetable oil
2/3 cup of green onions, 1/4 inch slices
3/4 cup of fresh basil, sliced
homemade red curry paste

Red Curry Paste

5-6 dried thai chilis, soaked in water for 15 minutes
1 1/2 tablespoons lemongrass, chopped
1/4-1/2 teaspoon cumin seeds
1/4 teaspoon coriander seeds
1 1/2 teaspoons galangal, chopped
1 teaspoon ginger, chopped
1/2 teaspoon lime zest
1 shallot, minced
1-2 cloves garlic, minced
1/4 teaspoon salt

Instructions for Curry Paste

1. Combine all Red Curry Ingredients in a mortar and pestle, and pound it until it’s a paste like consistency.

2. Will make between two and three Tablespoons of curry paste. I used all of it for the East Meets West Red Curry.

Instructions for East Meets West Red Curry

1. Preheat the oven to 400 degrees Fahrenheit and move the oven rack to the middle.

2. Sprinkle eggplant with salt and place it on a cutting board lined with paper towels, this will draw some of the moisture out of the eggplant.

3. Prepare your short ribs. On a cookie sheet lined with aluminum foil (and lightly greased) place your short ribs. Next, season the short ribs on all sides with the cumin seeds, cayenne, garam masala and salt and pepper and really rub the spices into the short ribs.

4. If you will be roasting your eggplant toss it lightly in oil, salt and pepper and go ahead and place it on the cookie sheet with the short ribs.

5. Cook the short ribs (and eggplant if you’re roasting it) for about 20 minutes, until the short ribs are browned.

6. While the short ribs are cooking you can grill your eggplant, brush it with oil and season with salt and pepper before placing it on the grill. Grill for 4-5 minutes on each side on medium-high heat.

7. Now is the time to prepare your red curry paste, if you haven’t already, this takes about 10 minutes.

8. In a dutch oven (over low-medium heat), add one tablespoon of oil, tomato paste, and the red curry paste. Saute for 1-2 minutes to bring out the flavors and then add the onions. Saute the onions for about 4 minutes until soft and then add the garlic and saute for another 2-3 minutes.

9. Add in the coconut milk, beef broth, bay leaves, star anise and fish sauce. Bring to a simmer.

10. Remove the short ribs from the oven and place them in the dutch oven with the curry (set aside the eggplant for later) and turn the oven temperature down to 300 degrees Fahrenheit.

11. Cover the dutch oven and place it in the oven for 3 hrs.; after about 1 1/2 hours you may need to rotate the short ribs to make sure they are evenly cooking in the curry. If you do it right the meet will fall right off of the bone.

12. Carefully remove the dutch oven from the oven and put it on the stovetop on medium/medium-high heat. Skim as much fat as you can off of the top. Add the cauliflower and eggplant and cook for another 5-6 minutes or until cauliflower is fork tender.

13. Reduce the heat and stir in the basil, green onions, salt and pepper. A squeeze of lime is delicious too.

14. It’s finally done!!! And it’s so worth the wait.

Serve with brown rice.


Deschutes River Trail: Lava Island Falls to Aspen

Deschutes River trail lava island falls to Aspen

Steve and I couldn’t believe how beautiful it was….we did this hike in January and it was gorgeous!!!

Quick Stats

Distance: approx. 4 miles

Time: 2 hours (at a leisurely pace)

Difficulty: Easy

Dog Friendly: Yes, Off-leash in the wintertime

Permits: Yes, Northwest Forest Pass

Pros: Beautiful, easy trail minutes from town, option to make hike as easy or short as you like

Cons: Can be busy on weekends.

I love heading out to the Deschutes when I only have a couple of hours to kill. It’s so peaceful and the dogs can run and swim and act like maniacs. The trail is popular with dog-walkers because it’s off-leash part of the year and in some sections I think it’s off-leash all year. The trail doesn’t really gain any elevation in this section, just tiny amounts here and there. It follows right along the river and Lava Island is a bird sanctuary, so there are always birds to be seen….. and other “critters.”

Deschutes River Wildlife

Wildlife of the Deshutes River…. ROARRRR!!!

Also, you can’t actually see Lava Island Falls from the trail…if you want to see waterfalls head to Dillon Falls or Benham Falls, both along the Deschutes River trail.

Deschutes River Trail Lava Island Falls to Aspen

Sunny January day!!!

Even in winter the trail is accessible and used by bikers and hikers. And it’s easy enough that you’re friend who NEVER hikes would probably enjoy it. I never need much of a reason to get out here…it’s just so beautiful. In fact, I will probably head out here today….I need to break in my new Brooks Cascadia 9 Trail Runners anyway.

Deschutes River Trail Lava Island to Aspen

I love the old vintage-y look to this photo

Seriously we have seen lots of birds out here: hawks, owls, a bald eagle…. and tons of the usual suspects too.

Deschutes River wildlife

Look out for the T-Rex downriver!!!

To get to the Deschutes River Trail from Bend you just head west on Hwy. 46 for about 7 miles and then turn left (South) onto Forest Road 41, and then east on 4120. Super easy and less than 15 minutes from town!!!

Resources

Best Hikes with Dogs Oregonby Ellen Morris Bishop is indispensable. It’s one of our go to guides for Oregon.

 

 

 

 

Vista Butte Snowshoe

Vista Butte Autumn and Steve

We made it to the top!!! What a view!!!

This winter season hasn’t necessarily been the best for outdoor pursuits, but Steve and I have managed to go snowshoeing at Vista Butte Sno-Park twice this season. It’s literally a twenty minute drive, at most, from our house, it’s relatively easy and it has pretty decent views of Mt. Bachelor, South Sister and Broken Top. Honestly we like this trail because it is little used, so we can let the dogs run around and play in the snow without having to worry about them getting in the way of other snowshoers/skiers.

Quick Stats

Distance: 4 miles roundtrip

Time: 3 hours or less

Difficulty: moderate

Season: mid-December through March

Dog Friendly: Well…if you go to the Deschutes Forest Service site they say dogs are restricted, but the trail is little used, so I don’t think there is a big deal…just don’t leave doggy landmines around for unsuspecting snowshoers/skiers.

Pros: Close to Bend, not much trail traffic, terrific views with little work

Cons: Shares a busy parking space on the side of the highway with snowmobilers, crosses two snowmobile tracks

Permit: Sno-Park Pass required Nov.1 to May 1

Vista Butte view of Mt. Bachelor

Mt. Bachelor

To get to the trailhead head west on Highway 46 for about 18 miles. The Vista Butte Sno-Park is on the right side of Hwy. 46 and is literally just a wide space in the highway directly before the turnoff for Sunriver (Hwy. 45). The parking area for Vista Butte will probably have a handful of snowmobile trailers, but don’t worry you only see/hear them in a couple of places on the trail.

Vista Butte Sal and Jedi

Sal and Jedi in action!!!

For Steve and I this is a pretty easy snowshoe and I think most people in moderate shape will have an okay time with it. The trail gains around 700 ft over about 2 miles with the first quarter mile essentially completely flat. The trail gradually begins to gain elevation.

Vista Butte trail Steve

Loving the fresh air!!! And don’t forget the blue diamonds mark the way.

At about a half-mile in you will get a glimpse of your destination through the trees. And you’ll come to a junction with the lower loop trail. I’ve heard that the lower loop trail is more gradual, but we took the upper loop both times and it was beautiful, so I can’t tell you from experience. The trail does cross two snowmobile tracks, so be mindful and put your pups on leash, so no one gets hurt.

Vista Butte Ice 1

It was super icy when we went up the first time…pellets of ice everywhere.

Vista Butte Bachelor BW

Bring on the snow!!!

Cross the snowmobile tracks and stay on the Butte Trail. You’ll come to an area labeled Bruce’s Ballpark…I’m not sure what the story is behind that, but continue past it and head up the hill along the main trail. There are occasionally boot paths that take a short cut up to the top, but protect the plant life and stay as the trail….trust me it’s not much further. You will be stoked when you get to the top!!! You’ll be blessed with views of Bachelor, Broken Top and South Sister.

Vista Butte view of South Sister and Broken Top

South Sister on the left and Broken Top on the right.

Vista Butte Broken Top View

Broken Top peeking through the trees

Vista Butte View

Looking northeast… I think…

Return the way you came, or maybe check out the lower loop trail.

Vista Butte Ice

One more pic of the crazy ice!!!

Resources

Snowshoe Routes: Oregon by Shea Andersen
Deschutes Forest Service website

 

Healthy Lentil Soup

Healthy Lentil Soup

Yum!!! Perfect soup for the cold weather we’ve been having.

I’ve gotta be honest. I haven’t been eating alot of meat lately and I’ve been feeling a bit tired. And the weather has been pretty shitty, so I made a GIANT batch of lentil soup hoping that it would give me the protein and vitamin boost I’ve been needing. This recipe would be easy enough to make vegetarian or vegan, but I’m not that picky. This soup is a hodge-podge of different lentil soup recipes I’ve seen around the internet…. if I saw an ingredient I liked I just added it to the Crock Pot. I love Crock Pot meals because sometimes I really don’t have the energy to cook up a big meal…. and this recipe makes so much food I was able to put half of it in the freezer.

Ingredients

10-12 servings.

16 oz. green lentils
1 large onion, chopped
3 garlic cloves, minced
3 celery stalks, 1/4 inch slices
3 carrots, 1/4 inch slices
2 leeks, sliced, white and light green parts only
1/2 bunch of swiss chard, stems removed and sliced
1 28 oz. can of organic tomatoes in juice, diced
4 cups of vegetable broth
4 cups of chicken broth
1 T. olive oil
2-3 bay leaves
1 1/2 t. dried thyme
1 t. chili pepper flakes
sea salt and fresh ground black pepper to taste
sour cream or plain yogurt, for garnish
fresh cilantro, for garnish

Instructions

1. In a large saute pan heat up the olive oil over medium heat, add the onions and saute until they “sweat” and are slightly translucent (took about 5 minutes), then add the minced garlic and cook for another minute or two being careful not to burn the garlic. Adjust the heat if necessary.

2. In a large Crock Pot combine all of the other ingredients except the salt and pepper. Add in the onions and garlic and stir it all up.

3. Set Crock Pot to low heat (cook time 8-10 hours) or high heat (4-5 hours).

Note: We do not have a large Crock Pot, we have a smallish one, so if you also have a smallish one, cut the recipe in half. Or do what I did and let it finish on the stove top in a dutch oven. I cooked it for about two hours covered on low-medium heat, at a simmer. And it turned out perfectly.

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Yoga and the Immune System

I’ve spent the previous month working on a research paper for my yoga teacher training and it was pretty tedious. I love learning, but it was taking up all of my spare time….to the point where I wasn’t even practicing yoga as much as normally would. Well, it is finally finished…and I have my freedom back. I wrote my paper on yoga and the immune system, specifically how to affects an under active immune system. I am by no means an expert on the topic, but I thought I could atleast post what I found and the resources I used.

Throughout my life I’ve always had problems with getting colds and upper respiratory infections, but I’ve noticed that when yoga is a part of my daily routine I am generally healthier, less likely to succumb to illness and less stressed out. So I’ve been curious as to whether my general wellness has been coincidence or related to my yoga practice. Much of the research on yoga and the immune system has been based on questionnaires instead of scientific evidence. Recently, more research has been done analyzing mono nuclear blood cells (MNBCs), RNA and genome analysis, but the studies have just begun. In 2013 Harvard University began a two-year study on the effects of yoga and meditation and I look forward to their results. In assembling my research I broke the yogic lifestyle down into its main components: asana, pranayama, meditation and diet and how each of these aspects relates to the function of the immune system.

 Overview of the Immune System

We will begin our exploration of yoga and the immune system by reviewing the components of the immune system. The chief organs and tissues of the immune system are the bone marrow, spleen, thymus, tonsils, Peyer’s patches, Appendix, the lymphatic nodes and vessels and the blood capillaries. In addition to these organs and tissues, the body has an auxiliary immune system that helps the body combat invading microbes. According to Steve Parker, author of The Human Body Book (2013), the auxiliary immune system consists of the lacrimal glands of the eye, the mouth and throat (production of mucus and antibacterial saliva), the respiratory tract from nose to lungs (mucus and cilia help trap and remove foreign particles and microbes), the stomach, intestines and genitourinary tract (acids, enzymes and “friendly” bacteria eliminate ingested microbes) and the skin (the body’s first line of defense against invading organisms).

Where do immune cells come from? Immune system cells, lymphocytes and phagocytes develop from stem cells within the bone marrow in a process known as lymphopoeisis. The lymphocytes are differentiated into either B cells or T cells. B cells mature within the bone marrow and make gamma globulins, protein antibodies that act on antigens (foreign proteins). The thymus, located in the mediastinum, produces 5 types of T-cells in a process called T-cell education. The 5 T-cells created are:

1)    Memory cells
2)    Lymphokine-producing cells (Lymphokines are proteins that are toxic to microbes)
3)    Cytotoxic T cells (Killer Cells)
4)    Helper T cells
5)    Suppressor T cells (Anatomy & Physiology Made Easy, 157)

The thymus is largest and most active in infancy and childhood; beginning in the teenage years the thymus decreases in activity and function as the stroma cells are replaced with adipose tissue. Although the thymus continues to decrease in productivity, the process of lymphopoeisis continues throughout adulthood.

The body has two types of immune responses: non-specific and specific and they can occur simultaneously. A non-specific immune response is a reaction to any kind of bodily damage (ex. burn) or to the presence of microbes or parasites. In a non-specific reaction, white blood cells flood the damaged area and destroy invading microbes. The main type of non-specific immune response is inflammation. There are two types of specific immune response the first is cell-mediated, which begins when T-cells recognize foreign antigens. Once the antigen is recognized, T cells rapidly multiply and enlists the help of B cells to initiate an antibody response and macrophages to destroy foreign microorganisms. The second type of specific response is antibody-mediated. When B cells recognize antigens (foreign proteins) they rapidly multiply with some of the B cells developing into antibody producing plasma cells. The antibodies attach to a microbe’s antigen sites, marking the microbe for destruction by a process known as phagocytosis, in which the microbe is engulfed and destroyed by a phagocyte (ex. a macrophage).

Not only do immune cells circulate throughout the blood system, they also circulate through the lymphatic system. The lymphatic system is comprised of lymphatic vessels and lymph nodes or glands. The lymphatic vessels gather lymph from the interstitial fluid between cells, and through a system of capillaries, lymphatics and one way valves the lymph fluid is moved toward the lymph nodes. The lymph nodes hold an important position within the immune system. The lymph nodes drain lymph fluid from nearly all of the tissues in the body. Within the lymph nodes lymphocytes are produced, stored and readied for an immune response. The immune response within the lymph nodes is capable of filtering and cleansing the lymph through a process in which macrophages engulf dangerous microbes and debris. The filtered lymph is then circulated out of the lymph nodes into the thoracic duct and into the blood stream at the right and left subclavian veins.

A healthy immune system can eliminate viruses, bacteria and cancerous cells from the body. General tips to maintain a healthy, balanced immune system generally consist of stress management and proper rest, diet, and exercise. Can a complete, balanced yoga practice boost the body’s immune system?

 Yogic Diet and the Immune System

The old saying, “You are what you eat” is a friendly reminder to eat healthy, whole foods that will encourage health and wellbeing. According to the Yoga Sutras of Patanjali the yogic diet is one that doesn’t add toxins to the body and it is “free of meat, fish, eggs, stimulants and excessive spice” (Satchidananda, 144). The reason for such a diet is to allow the body to sit in meditation without the interruption and discomfort of “pain, stiffness, bile, gas, etc.” (Satchidananda, 144). The yogic diet, avoids rajasic foods (ex. stimulants, heavily spiced and salty foods, and refined sugars) which can lead to overactivity and tamasic foods (ex. meat, eggs, drugs and alcohol) which can lead to lethargy, in favor of sattvic foods, which are pure, whole foods that provide the body with easily digested essential nutrients, maximum energy, vitality, strength and endurance (Yoga Mind and Body, 129).

A diet high in healthy, whole vegetables and fruits, like the yogic diet, provides the body with necessary nutrients, like phytochemicals, vitamins and minerals, for optimal function. According to Dr. Joel Fuhrman, “A phytochemically deficient diet is largely responsible for a weak immune system. Populations with a much higher intake of vegetables have much lower rates of cancer, and the longest-living populations throughout history have been those with the highest intake of vegetables in the diet (Fuhrman, 19).” Plants rich in phytochemicals are usually characterized by black, blue, red, green, and orange colors and are rich in not only vitamins, minerals and antioxidants, but also phytochemicals like carotenoids, flavanoids, polyphenols and many more micronutrients. Dr. Fuhrman also states that green vegetables have the most immune-supporting micronutrients and that diets high in raw, green vegetables are associated with a reduced risk of cancer (Fuhrman, 26). One study in Vietnam, found that children with a micronutrient rich diet had a lower rate of respiratory illness than the children in the control group, who were on a rice based diet (Fuhrman, 32). It is also shown that micronutrients like lutein, lycopene, folate, bioflavanoids, riboflavin, zinc, and selenium have immune-modulating functions (Fuhrman, 33). Recent studies have shown that the nutritional health of the host affects the genetic sequence of invading pathogens (Fuhrman, 34).  Isothiocyanates, found in cruciferous vegetables, “have been shown to increase the immune system’s cell-killing capacity and heighten the resistance to viral infection” (Fuhrman, 65). Mushrooms, berries and pomegranates also contribute to immune function.

The yogic diet utilizes nuts, seeds and lentils as the main sources of protein and fat. Flax seeds, sunflower seeds, pumpkin seeds and sesame seeds are excellent sources of vital nutrients necessary for a healthy body and immune system. Seeds provide a range of nutrients from omega-3s to vitamin E, calcium and zinc. Zinc (15 mg/day) supports antibody-mediated and cell-mediated immunity, and therefore can help fight off infections and cancer. Dr. Fuhrman concluded, through utilizing Cochrane meta-analysis, that zinc supplements help reduce both cold symptoms and the length of infection (102). Fat is also an important part of a healthy diet. Healthy fats enhance the absorption of fat-soluble vitamins and phytonutrients.

The yogic diet avoids both caffeine and alcohol, both of which suppress the immune system. Caffeine stimulates the sympathetic nervous system, which is responsible for the fight-or-flight response and increased stress hormones. “Caffeine stresses the adrenals, the glands that sit on top of the kidneys and support the body’s immunity and energy” (Guthrie, Yoga Journal). “A 2006 study published in “Pharmacology, Biochemistry, and Behavior” found that men and women given large amounts of caffeine, three 250-milligram doses, experienced the release of higher levels of the stress hormone cortisol in response to physical and mental stress (Daniels, 2014).” Elevated cortisol levels are known to decrease the ability of your immune system to fight infections (Daniels, 2014).” Numerous studies have been done on the effects of alcohol on the immune system. While having a glass of wine or a beer may enhance immune function by increasing circulating lymphocytes, leukocytes, neutrophils, and basophils (Zabriskie). “Investigators suggest that excessive alcohol exposure weakens host defenses by impairing function of T and B lymphocytes, natural killer cells and monocytes and macrophages, decreasing the inflammatory response, altering cytokine production and causing abnormal reactive oxygen intermediate generation (Zabriskie)” the affects of binge drinking may last for up to 24 hours after the consumption of alcohol. Excessive consumption of alcohol causes liver cells to swell with fat, which can lead to alcoholic hepatitis when the liver floods with leucocytes (white blood cells) and becomes inflamed. Even moderate alcohol consumption suppresses the immune system for up to 16 hours by decreasing monocyte function and the circulation of cytokines (Zabriskie). The yogic diet, rich in vegetables and fruit and lacking alcohol and caffeine, allows the immune system to function optimally and brings balance to the body and mind.

 Meditation and the Immune System

There are a handful of studies about the benefits of meditation on the body and mind, but unfortunately there aren’t too many on its effects on the immune system (although there are quite a few on its effects on cancer). “One study found that people who attended an eight-week mindfulness meditation class (a three-hour class once a week, plus daily meditation for an hour) ended up with stronger immune systems than those people who didn’t meditate” (Guthrie, yoga journal). When practicing meditation, you release stressful thoughts and emotions and create a more positive mental, emotional, physical state, which increases oxygen and blood flow and general well-being, including thoughts of compassion, love and contentment.  According to Doc Lew Childre, “the emotions of happiness and joy have been scientifically demonstrated to increase the presence of white blood cells and the levels of antibody immunoglobulin A, both of which are fundamental to the immune response (Childre, 48-53).” A University of Wisconsin study lead by Dr. Richard Davidson found that practicing mindfulness meditation increased the activation of the left frontal portion of the brain, the area associated with lower anxiety and a more positive outlook. Dr. Davidson and his team of researchers also found that a practice in mindfulness meditation increased levels of antibodies circulating in the blood in response to the study administered flu vaccine. Harvard University began a two-year study in 2013 studying the practice of kundalini yoga and meditation and their affects on gene expression, particularly the genes that regulate stress and immune function. I am looking forward to seeing the results from the Harvard University study. I also think that the Harvard study might spark interest from other researchers in the fields of immunology and integrative medicine.

 Asanas and the Immune System

Asanas, inversions in particular, are great for increasing the circulation of lymph throughout the body. Lymph is affected by gravity; therefore by lowering the head below the heart the lymph is able to flow into the “respiratory organs where germs often enter the body. When [the body] returns to an upright position, gravity drains the lymph, sending it through [the] lymph nodes for cleansing” (White, Yoga Journal). According to Timothy McCall, author of Yoga as Medicine, “when you contract and stretch muscles, move organs around, and come in and out of yoga postures, lymph flow improves and with it lymphatic system function (McCall, 37).” Heart openers like Bridge Pose, Cobra Pose, and Camel Pose may also increase circulation to the thymus, the immunity powerhouse where disease fighting T-cells are created (Guthrie, Yoga Journal).

According to BKS Iyengar the following series of asanas can strengthen a low immune system. This series, done in a restorative fashion utilizes props, such as: bolsters, blocks, straps, rolled towels, and chairs. By supporting the neck, chest and head with the use of props the body is able to relax and the lymph can move freely.

1)    Setubandha Sarvangasana (Bridge Pose)
2)    Supta Baddhakonasana (Reclining Bound Angle Posture [Cobbler’s Pose])
3)    Supta Virasana (Reclining Hero Pose)
4)    Setubandha Sarvangasana (Bridge Pose)
5)    Adho Mukha Svanasana (Downward Facing Dog Pose)
6)    Salamba Sirsasana (Headstand)
7)    Viparita Dandasana (Inverted Staff Pose)
8)    Salamba Sarvangasana (Shoulderstand)
9)    Halasana (Plough Pose)
10) Setubandha Sarvangasana (Bridge Pose)
11) Viparita Karani (Inverted Lake Pose [Legs up the Wall with/hips on a bolster])
12) Savasana (Corpse Pose with torso propped up on bolster and head propped up slightly higher)
13) Ujjayi Pranayama (in Corpse Pose)
14)  Viloma 2 Pranayama (2 second pause after each exhale)(in Corpse Pose)
(Iyengar, 286)

Dr. Paul Martin states that, “moderate exercise elicits phagocytic activity in white blood cells” and “decreases biological reactivity to stressors” (Martin, 247-248). He also makes the case that extreme exercise increases stress, which decreases our immune system’s ability to function (Martin, 248-249). For example, intense exercise may create “a drop in two main classes of antibodies (IgA and IgM), a decline in the number and responsiveness of circulating lymphocytes and a drop in natural killer cell activity” (Martin, 249). As yoga practitioners it is important to practice ahimsa on ourselves and to remember to gently challenge ourselves without overdoing it.

 Pranayama and the Immune System

There are many benefits to the practice of pranayama; beyond calming the mind and soothing the nerves, pranayama benefits the respiratory and digestive systems, which support the immune system. The practice of Ujjayi Pranayama, according to B.K.S. Iyengar “aerates the lungs, removes phlegm, [and] gives endurance (Iyengar, Light on Yoga, 443).”  Surya Bhedana, a pranayama practice of inhaling through the right nostril and exhaling through the left nostril “increases digestive power, soothes and invigorates the nerves, and cleans the sinuses (Iyengar, Light on Yoga, 445).” Iyengar also teaches that, “Both Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas, and abdominal muscles. Thus the digestion is improved, the sinuses are drained, the eyes feel cool and one has a general sense of exhilaration (Iyengar, Light on Yoga, 450).” One other pranayama practice that may boost the immune system is called Sitali Pranayama, Sitali is a cooling pranayama in which the mouth forms an O and the tongue curls up on the outer edges, the inhale is through the tongue and mouth and the exhale is through the nose, using Ujjayi technique. This method of pranayama is “beneficial in cases of low fever and biliousness (Iyengar, Light on Yoga 452)” and “activates the liver and spleen (Iyengar, Light on Yoga, 452).” By calming the mind and soothing the nerves, a strong practice in pranayama can reduce stress and its associated hormones, thereby allowing the body to utilize its energy optimally. Pranayama’s ability to cleanse the sinuses, drain mucus, and activate the spleen brings balance to the immune system and boosts the immune systems ability to recognize and remove foreign microbes and damaged or infected cells.

Yogis have been applying yogic principles and practices to live healthy, fulfilling lives for centuries; and modern medicine is just now realizing the benefits of a full yogic practice, one that includes asana, pranayama, meditation and proper diet. One small study conducted by the University of Oslo found that a practice in yoga, pranayama, and meditation (Sudarshan Kriya and Related Practices) had a “rapid and significantly greater effect on gene expression in PBMCs compared with the control regimen” (Qu S., 2013) of walking followed by listening to relaxing music. PBMCs are peripheral blood mononuclear cells like lymphocytes, macrophages and monocytes that function as the body’s main line of defense against invading organisms. With each scientific study being conducted on the practice of yoga scientists are finding multiple health benefits. Western medical practitioners are realizing the benefits of yoga as a method to reduce stress, boost the immune system, and heal the human body.

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University Of Wisconsin-Madison. (2003, February 4). University Of Wisconsin Study Reports Sustained Changes In Brain And Immune Function After Meditation. ScienceDaily. Retrieved February 5, 2014 from www.sciencedaily.com/releases/2003/02/030204074125.htm

Qu S, Olafsrud SM, Meza-Zepeda LA, Saatcioglu F (2013) Rapid Gene Expression Changes in Peripheral Blood Lymphocytes upon Practice of a Comprehensive Yoga Program. PLoS ONE 8(4): e61910. doi:10.1371/journal.pone.0061910

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