My first two days of grad school have been AMAZING. 

It feels so good to be studying topics I am passionate about and truly interested in. Although I spend hour upon hour reading and studying mental health, I find that I enjoy what I am studying. YAY! 

One of my classes is marriage and family therapy. However the material we are covering applies to all relationships (friendships, marriages, partnerships, family members, etc)

The following five questions can be asked to both people (or a small group of people) and discussed to help strengthen, evaluate, and become aware and mindful of our relationships. 

Each person spends 3-5 minutes answering each question. In between each question you take 1 minute to document in 1-2 sentences the sensations you were feeling as you documented your answer. Complete all questions, then use my guidelines below to begin a discussion. 

1. What is the purpose of a partnership? 

*note how you felt while writing this down in 1 or 2 sentences. 

2. Partnerships and relationships are successful when? (fill in your answers)

*note how you felt while writing this down in 1 or 2 sentences. 

3. Partnerships fail when? (fill in your answers)

*note how you felt while writing this down in 1 or 2 sentences. 

4. What are your non-negotiables in a relationship?

*note how you felt while writing this down in 1 or 2 sentences. 

5. What do you want out of a relationship?

*note how you felt while writing this down in 1 or 2 sentences. 

After you complete the exercise discuss the feelings you wrote down and compare and contrast the emotions you felt. Which of those emotions improve or hurt your relationship? How does that emotion impact your body? Listen and learn from your partner in this exercise and use it as a guide to bring more meaning and awareness to your relationship. 

Tuesday 10: 10 things Yoga has taught me

Here is my Tuesday 10 for today:

10 things yoga teaches you

1. Honor your body. You are exactly where you need to be. Treat your body well. It deserves your utmost respect. 

2. Breathe: In yoga I use my Pranayama breath. Meaning your life force and vital energy drawn out through your breath. It helps me control my anxiety and center myself in the present moment. I honestly believe that this has been the most beneficial thing I have  learned in my yoga practice. I use it everyday. 

3. Be in the present moment. Only focus on what is happening hear and now. 

4. Let go of things that don't serve you. 

5. The light in me honors the light in you (namaste.) Yoga teaches us to honor one another. 

6. You are capable of much more than you think. Your body can endure more than your brain will tell you. 

7. Perpetuates inner awareness. Recognizing what is going on inside your body. 

8. Quiet the mind. Focus on silence rather than the business of your life. Dedicate time to yourself to focus on the beauty and peace found in silence. 

9. Community.

10. Compassion for all living things. 

Yoga has changed my life. I don't know where I would be without it. 

Book Review: Amanda Knox Waiting to Be Heard

"I've thought of ways o make my life worth it, and I want you to remember exactly what makes your life worth it. Don't be lost-don't loose yourself. Read, walk, write, dance, breathe, because so will I." 

-Amanda Knox

Summary: 

In the fall of 2007, twenty-year old college coed Amanda Knox left Seattle to study abroad in Perugia, Italy for one year. But that November 1, her life was shattered when her roommate, British student Meredith Kercher, was murdered in their apartment. Five days later, Amanda was taken into custody and charged by the Italian police; her arrest and the subsequent investigation ignited an international media firestorm. Overnight, this ordinary young American student became the subject of intense scrutiny, forced to endure a barrage of innuendo and speculation. Two years later, after an extremely controversial trial, Amanda was convicted and imprisoned. But in 2011 an appeals court overturned her conviction and vacated the charges. Free at last, she immediately returned home to the U.S., where she has remained silent, until now. 

Review: 

First off,  I thought this book would be an interesting read because just recently the Italian courts decided to reopen the case. I always love throwing in a nonfiction book between reading fiction. I never really followed the story much, just heard it on the news here and there as it happened. I appreciate how blunt and honest Amanda is in her writing. For anyone who is interested in this case, or just about international court systems in general, this book would be a great read for you. It is fast paced, interesting, and gives you a unique look into a complicated case. I think at the time of the murder Amanda was young and naive and really had no idea the trouble she was really in. It is unfortunate that she didn't immediately request a lawyer when the authority began questioning her, that potentially would have saved her life. It is apparent that there was a direct correlation between the scrutiny she faced by the media and authority in Italy and the outcome of the original verdict. I will be interested to follow the case and see what happens as they reopen it again for a third time. 

happy reading!

What fruits & veggies you should always buy organic

Eating clean is a big deal around our house. We eat a lot of whole fresh food each week with a large combination of fruits and vegetables. After much research, digging around on the internet, and reading many health books I have come up with a list that we like to stick to regarding what fruit and veggies to always buy organic. The amount of pesticides used on each fruit and vegetable varies depending on where it grows, the frequency it is grown in, and the shelf life of the product. If you are worried about pesticides in your food use this “what to buy” organic list as a guide for the next time you hit the grocery store isles!

Organic (according to research the following fruit/veggies have the highest pesticide content):

Apples

Strawberries

Grapes

Celery

Peaches

Spinach

Bell peppers

Cucumber potatoes

Tomato

Hot peppers

Kale

Grapes

Squash

*I always buy organic if I will be eating the skin or food exactly how it comes ie. Berries, carrots, , grapes, cherries etc. However if for some reason they do not have the fruit/veggie I want in an organic option I have found that soaking them in water with 1 cup vinegar provides them with a thorough rinse making me feel much better about eating the produce!