Yoga+Music365 (day26) – Cardinology by Ryan Adams and the Cardinals – -Recipe Edition!

  Each Tuesday I’ll share an easy, nutritious recipe so you can join me in the home-cooked self-care.

Today’s recipe was found on WordPress at Healthy Habits Coach. Check out her blog for more healthy recipes and tips.

 I love beets and am always looking for ways to get more vegetables in my body. To be honest, I like buying them more than making them. This salad was easy and delicious. The easy is really important because I hate making salads.

Even if you don’t like beets, you should try it. It doesn’t taste very “beet-y” – it’s cool, crisp, crunchy,  a bit sweet, a bit tart and it’s really pretty. I wish I had a picture, but I never remember to take photos of my food.

Beet and Grapefruit Salad (for 2)
½ beet, grated (RAW – I kept the skin on)
1 pink grapefruit, peeled and diced {I used blood oranges instead}
1 stock of celery, diced
¼ cup red onion, diced {I omitted – we didn’t have any}
Balsamic Vinaigrette to moisten
Slivered roasted almonds to sprinkle on top

Mix and enjoy.

Please let me know if you made the recipe and what you think. Also tell me what you like and want to hear more about.

Today’s yoga brought to you by the home practice! It’s a half-marathon training day.

Today’s music is Cardinology by Ryan Adams and the Cardinals

Don’t forget FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online

I’m teaching 3/5/10 – so mark your calendar.

For the month of February, I’m teaching a Level 1/2 on Mondays at 5:45. Come join me.

Music Roundup! Week 2

Sorry for the delay. The day got away from me – in a good way. Let me count the ways…

1. First day of half-marathon training = success!

2. Baby shower where I didn’t know anyone except the guest of honor = success! I love meeting new, interesting women from all walks of life.

3. Running into a new friend at the library and chatting like crazy in the cold.

Each Saturday I’ll share my thoughts on the music of the week. Please keep in mind I am not a music critic, just a girl with a musical obsession that needs to be tempered.

Yoga+Music365 is my effort to expand my musical horizons by listening to a new album every day in 2010.

I’m always looking for new music, so please send me the titles of albums that you absolutely can not live without, albums you wish were on everyone’s iPods and albums you play over and over despite no one else “getting it”.

The albums don’t have to be new releases, just new to me.

NOTE: I’m linking to MySpace when it’s available because of the ease of listening to songs, not because of a love of MySpace.


Day 8:

Title: New Seasons by the Sadies


Nothing really stood out for me.

Will I listen again?

Maybe. We’ll see what other gems reveal themselves this year.

Day 9:

Title: The Reminder by Feist(full disclosure: I’ve heard this one before, but not in 2010).


  1. So Sorry
  2. Past in Present
  3. 1234

Will I listen again?

Absolutely! I’m not sure what it is about this Canadian singer that makes me keep coming back, but I do.

Day 10:

Title: Noble Beast by Andrew Bird


Will I listen again?

I will keep trying, but none of these songs is nearly as good as the songs on the Andrew Bird mix CD my friend Michelle made for me. I would give you some of those names, but she didn’t give me the names. I did figure out “Nervous Tic Motion of the Head to the Left.” Listen now.

Day 11:

Title: Stay Positive by The Hold Steady (full disclosure: I’ve heard this one before, but not in 2010).


Sequestered In Memphis

Will I listen again?

I have it, but I don’t ever listen to it. I have a strange disconnected relationship to The Hold Steady. I saw them live last spring and couldn’t stop smiling because they so clearly have a great time playing and their songs are fist-pumping athems of classic American rock, but for some reason I’m always listening to something else. Maybe now that I’m going to be walking a lot more I’ll add them to the mix and see if that helps.

Day 12:

Title: Middle Cyclone by Neko Case


  1. This Tornado Loves You
  2. People Got A Lot of Nerve

Will I listen again?

YES! Although I will have to keep myself from always listening to Fox Confessor Brings the Flood. The title track has a lyric that I believe is connected to my tear ducts.

Will I ever see you again
Will there be no one above me to put my faith in
Every time – a tear in my eye. I don’t know why, but that’s some powerful music.

Day 13:

Title: Emotionalism by The Avett Brothers


  1. Shame
  2. Paranoia in B-Flat Major

Brotherly harmonies!

Will I listen again?

Yes! Love, love, love! We may just have to go see them when they come to the Crest in April.

 Day 14:

Title: Trouble in Mind by Hayes Carll (full disclosure: I’ve heard this one before, but not in 2010).


1. Drunkin’ Poet’s Dream

2. It’s a Shame

3. She Left Me for Jesus

Will I listen again?

YES!  These dudes opened for Old97’s on their Blame it on Gravity Tour in 2008 and were rocking enough to capture my attention. Plus the pedal steel player looks like a 1967 version of Jimmy Page.

Please leave a comment about what you think I should be listening to this year.

Or send me a CD – Yoga+Music365 c/o Tami Hackbarth PO BOX 188616 Sacramento, CA 95818.

Yesterday’s yoga brought to you by: the post walk/run stretch by Fleet Feet in Sacramento.

Today’s yoga brought to you by: the kitchen!

Yesterday’s music is Acid Tongue by Jenny Lewis

Today’s music is Re-Arrange Us by Mates of State


Yoga+Music365 (day12) – Middle Cyclone by Neko Case

  Each Tuesday I’ll share an easy, nutritious recipe so you can join me in the home-cooked self-care.

Since my first week back, I’ve slipped a bit back into my habit of reading awesome blogs (Fluent Self being my favorite FREE therapy) in the morning before work.

Sometimes I get so caught up in the online goodness. Then I realize if I don’t leave RIGHT NOW, I’m going to be late. Which of course gives me a little adrenaline rush before work as I’m then rushing around trying to figure out at the last-minute what I’m going to grab quickly that will still nourish my body.

It’s not pretty, but I’m most alert first thing in the morning so that’s when I like to read the most… so sue me.

Here’s my easy quick healthy breakfast for the week.

Manna Bread (cinnamon date) with butter, jam or honey. I slice it, heat it for 45 seconds in the microwave or lightly toast it, spread and go. I eat it in the car (I know, I know) on the way to work with a warm cup of Pacific Natural Foods Almond Milk.

By the time I’ve gotten to work, my belly is full and I feel like I’ve taken care of myself even though I was a crazy rushed person.

Tell me: Do you have any super quick, easy, delicious food ideas that help you feel well cared for? If so, leave me a comment and I’ll try them too.

Today’s yoga brought to you by Madeleine at It’s All Yoga in Sacramento. Gentle Yoga with Madeleine is like getting a little kiss on the forehead after a long day. In other words, just what I need at the end of the day. LOVE her!

Today’s music is Middle Cyclone by Neko Case.

Don’t forget FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online

Yoga+Music365 (day6) – Flower of Avalon by Tracy Grammer

I slept horribly last night. It was hard to turn off my head and fall asleep. I woke up several times and had a hard time turning my head off to go back to sleep. The alarm went off way too early today. Needless to say, the adrenaline of returning to school has gone.



All this self-care mindfulness is working!  Rather than sitting on the couch waiting for bedtime to arrive, I went to a yoga class and a walk with a friend. So thank you readers for getting my butt off the couch.

Yoga = Kim at It’s All Yoga – (check out the “Word of the Year”). Check out the comments and leave your word of the year.

Kim reminded us that our practice is a good way to witness our thoughts and patterns. We were working on balance poses today. She kindly reminded us to not get too attached one way or the other to the outcome.  So nice to have someone telling you again and again what you need to hear.

She also gave some incredibly clear and concise instruction for Vasisthasana. I got into the pose feeling very balanced and strong – what a huge difference!  

Today’s Music: Flowers of Avalon Tracy Grammer

Stayed tuned for the weekly music roundup and my love letter to the yoga props I love.

Please let me know what you like and want to hear more about.

Yoga+Music365 (day5) – Narrow Stairs by Death Cab for Cutie

Starting today, each Tuesday I’ll share an easy, nutritious recipe so you can join me in the home-cooked self-care.

One of the ways that helps me feel really cared for is home cooking. I’m not a huge foodie or someone who likes to spend a lot of time in the kitchen. I do, however get a huge sense of accomplishment from having cooked and a huge sense of comfort from having eaten healthy, nutritious food.

Breakfast sets the tone for the rest of my day. If I eat a warm, home-cooked breakfast I usually end of eating well the rest of the day. When I do this frequently, my immune system stays intact and I don’t catch every plague that comes into my classroom. Or at least it doesn’t kill me like it used to.

Today’s recipe is from my friend Suzan whose daughter runs New Leaf Ayurveda. While I haven’t been out to the center myself, I have eaten some of their Food For Friends meals – delicious!


Serves 1

Cube one apple

Put apple in saucepan

Cover with filtered water

Throw in a couple of whole cloves, some vanilla, and lots of cinnamon

Cook apples until soft and water has evaporated.

Remove cloves mash apple with a masher.


I like to stir in some quinoa or leftover brown rice, Udo’s oil, ricotta cheese and sliced almonds for a well-rounded breakfast. 

Whenever I eat this at school my students always comment that it smells like apple pie. I have to agree!

Today’s yoga = Viparita Karani on my new Hugger Mugger (god, I love that name!) bolster.

Yep, just one pose.

But it’s a really, really good one.

Try it!

Please leave me a comment about anything you like or want to know more about.

***1/6/09 edit

I forgot the music link – Death Cab for Cutie.




Yoga+Music365 (day4) – My Maudlin Career by Camera Obscura

Today I returned to work after more than two weeks off. The real self-care challenge begins now that I’ve been pushed out of the comfy nest of my house back into the real world.

I’m happy to report that the self-care plan continued!

Setting limits on pre-work screen time helped me start the day without being late, nutritious food kept me fueled and recognizing that my students work at a way slower pace the first day from vacation helped me ease back into work more smoothly than in the past.

Today’s music link: Camera Obscura.

Today’s yoga brought to you by It’s All Yoga in Sacramento.

In the coming weeks I’ll be adding some regular posts on yoga and self-care. Topics I’m thinking about are:

  •  A weekly music round-up
  • Yoga props and how I use them
  • My favorite yoga and/or poetry books
  • Nourishing, yet tasty and easy recipes
  • Self-massage tips (keep it clean, people!)
  • General self-care ideas
  • Anything else you are interested in. Just let me know what you are interested in reading.

One of my supportive commenters, Mamasattva, asked for music links. You ask and you shall receive!

Yoga+Music365 (day3) – In Our Nature by Jose Gonzalez

My inner teacher this morning would like to share some insights that came up during class today. Just a warning, not all insights are pleasant or very “yoga” like (whatever that means)…


Here’s a pet peeve… if you are new to a studio and need to fill out the new student form, wouldn’t it be a good idea to get to the studio a few minutes before class starts? I am just saying that your late arrival didn’t just inconvenience you. The people who planned and actually got to class on time all have to shift their mats to make room for you.

Not the end of the world, however in case you are wondering if that bugged anyone, it did.


Just yesterday I wondered who wears perfume because of all the advertisements I was choking on while trying to read a magazine. I thought, I don’t think I know a single person that wears perfume daily. I wonder if the perfume companies are hurting for money…. (don’t mock me for my stupid thoughts, you know you have them too).

Well, silly me. When you ask the universe a question, even a silly one like who still wears perfume – the universe feels compelled to answer it.

This morning’s yoga class gave me my answer. I found out that someone still wears perfume.


It didn’t hit me until I was coming up from a forward bend and my nose started dripping on my mat. Snot literally dripping out of my nose onto the mat. Fast! Like I can’t even catch it fast. Disgusting, I know. Imagine how I felt! As I rushed back to grab a tissue, I looked for the culprit and was unable to figure out who was offending my nostrils. 

The perfume in question was a lovely scent, however probably more appropriate anywhere in the world other than a hugely crowded beginning of the year yoga class.

No one is smelling like roses at the end of the class, so let’s not try to begin the class that way either.


Don’t think I am just bitching about others. 

Wasn’t it just the other day when I was talking about how I never left a yoga class feeling worse than when I went in?

Again, it’s like I was just tempting the universe to prove me wrong.

I kept looking at other people on their mats and comparing myself to them. I know this kind of thinking isn’t popular in yoga circles, but sometimes it just happens. Or at least it happens to me.

I was thinking why can they do that twisty around thingy when I am having trouble sitting this morning?

They even seem to be enjoying this ridiculous amount of flow… Hey wait a minute! We never do this much flow… why are we now?

I HATE FLOW! That’s it, I’m not doing any more….

My inner teacher spoke loudly to me today.  I think she reminded me that if I want to not bugged by tardiness, perfume and competition maybe I need to spend a bit more time in my kitchen being my own teacher.

Anyone else have any yoga class pet peeves?

Yoga+Music365 (day2) – Furr by Blitzen Trapper

I feel so very virtuous! I practiced yoga all by myself at home for 45 minutes and it didn’t feel like a chore, weird, lonely or anything else negative. I also didn’t feel awkward or fumble around for what to do next (all of which has happened in the past).

This is a huge deal for me because I’ve been so spoiled by finding such amazing teachers in Sacramento. It’s All Yoga has an embarrassment of riches in this way and by working the front desk, I get all the free yoga I can do.

But let’s be honest, sometimes classes don’t fit into your schedule or you just can’t be bothered to get all the way dressed or your hair just isn’t public ready and so you’ve got to do your own practice at home. Believe me, I know it sounds crazy and like a big hassle. And honestly when others do such a great job teaching why should I do it for myself?

Check out my post on starting a home practice to see my reasoning.

All that being said, not everyone knows where to start a home practice. Since I totally have been resisting doing one even though it was a requirement in my yoga teacher training, I figure I should share what is making it possible for me.

1. I’ve got some sequences written just for me by my yoga study buddy Erin. She rocks and is one of the people teaching free Fridays at 4:30 at It’s All Yoga, so if you are lucky enough to go when she’s teaching, she’ll love you up too. I’ll share her magic sequence from today.

2. I have a yoga mat that is so squishy and sticky and yummy it begs me to use it. Long story short, I’ve been test driving a Jade Harmony Professional mat over the last few months at the studio. The company is on Facebook and Twitter and they like to give stuff away. Jade sent me a teacher demo blemished mat in Sedona Red (and I was supposed to give it to my husband but,)  I love its blemish.  In fact, I think it’s little hiccup stripe makes it even more beautiful.

PS – I love social media and have won so much stuff on Facebook and Twitter that now I think of it as the magic universe.

Here’s the lovely sequence from Erin. Yes, we were talking menu metaphors when we were writing these =)


Start in CR (constructive rest) with lazy belly breaths, landing, arriving

Knees to chest arms out to a ‘t’ – lower knees to either side and bringing them back in with strong belly exhalation (3-5 times each side)

Back to CR, breathe

Opposite arm/leg extensions using breath (from Mary Paffard Belly Work Article)

*exhale as you extend right leg and left arm out straight, inhale extended, and exhale to bring the limbs back to CR (3-5 for each side)


Roll spine to come to Uttanasana

reverse swan dive up

exhale hands to heart

full breath cycle @ heart

inhale arms sweep back up, baby backbend

exhale Uttanasana

inhale flat back

exhale Uttanasana

step back into playful, squirmy Adho Mukha Svanasana


When you’re ready, right leg lunge

Virabhadrasana I and hold for some breaths (belly belly belly)

Clasp hands or strap behind back (shoulder opener)

Lower torso down to inside of thigh with arms clasped behind pointing toward ceiling

Hold for a couple breath cycles as comfy

Exhale upright, release arms and raise them back to Virabhadrasana I

(heart feel more open than first Virabhadrasana I?)


Flow: Plank, Chaturanga Dandasana, Cobra/up dog, Down Dog

Step to Uttanasana


REPEAT ENTRÉE on Left side

 Cheese Plate


To Belly with limbs fully extended, raising opposite Arm/Leg with inhales, releasing with exhales (4-5 times each side)  *Similar to how we started except on the belly.


Come onto back, knees to chest, gentle rolls

Figure 4 stretch w/ right leg on top

Figure 4 with twist (sole of right foot to floor on left side, looking right)

Repeat on Left and anything else you need/feel like doing before Savasana


Savasana (10 mins)

Yoga+Music365 (day1) – 500 Days of Summer Soundtrack

Yesterday I made my big proclamation that I would do some yoga and listen to new music every day in 2010.  I’m calling it the Yoga+Music365.

Today during class at It’s All Yoga (where else?), Michelle spoke about all things “new year” – resolutions, intentions, to-do’s, shoulds, cultural expectations and this got me thinking about my reasoning for taking on this self-imposed yoga+music challenge.

To be honest, I got caught up in the Best of 2009 Challenge fever of writing about my previously unkept resolutions and decided to try last year’s again. Of course with the added twist of the additional 11 months.

How hard could this be anyway? I made it a whole 19 days last year before I got sick and gave up.

Then it sunk in that I had just announced to the universe that I was going to do something every day for a year.

What if something came up and I couldn’t do one or both?

Did I just commit myself to another thing?

Aren’t I already overcommitted?

What if I don’t feel like it?

What if I failed?


So after class today I talked to Michelle. It became clear to me why I was swimming in fear on day one because on the surface it just doesn’t make sense.

I love yoga. It feels great. I’ve never felt worse after a class or even rolling out on my mat at home. In fact, I can say yoga has never failed to actually make me feel better. So that’s not it.

My little music experiment last year expanded my horizons so much that I’m still listening to some mix CDs friends made me and loving them.  If I hadn’t gone on my Old97’s fast last year,  I wouldn’t have ever been introduced to Ryan Adams or Andrew Bird or Neko Case, so that’s not it.

In talking to Michelle, I realized that yoga and music are really good self-care for me. When all planets are aligned i.e. — I go to bed early, sleep well, eat healthy food, listen to music, write, read, exercise, do yoga, play with my friends, and laugh — I am a very happy girl.

When I don’t, I’m not.

Ultimately, I think I am taking on this challenge so that I will be reminded to put my self-care as a top priority in my life.

So here is to a year of doing less of what doesn’t serve me and doing more of what does.