NEW in the MIND BODY Studio


A big big thank you!

Thank you for your continued support and patronage throughout 2016. Without your attendance in classes and workshops, I could not do what I do, which is what I love. So I thank you from the bottom of my heart for helping me support that. As an additional way of saying thank you, I have furthered my education, and have gained new awareness and better understanding of the human body after completing an intensive STOTT Pilates training course. This has allowed me to broaden my class offerings for you as well as improve my current ones.

Last year, I also purchased two Pilates reformers to begin offering private instruction, available at the studio or in my home. I found this odd looking machine after an injury during some of my other sports was causing significant ongoing shoulder pain. I tried many different healing modalities, and ended up landing in a Physical Therapist’s office, who just happened to have a love and understanding of Pilates as well as the human body. I’m excited to begin working with her this coming year at Fusion, Megan Bollinger. After about 6 months on the Pilates Reformer, my shoulder pain was almost non-existent. Given my lifelong passion for learning, I decided to complete a STOTT PILATES Reformer teacher training. You can check out the Pilates Reformer in-depth with me privately, or sample it in my NEW Pilates + Yoga Fusion class offered through Bemidji Community Education.


If it’s been awhile since you stretched your body, calmed your mind, or connected with your breath, I would encourage you to re-dedicate to your Mind/Body practice by finding time on your schedule. Here’s an overview glance of the 2017 Winter/Spring Schedule, but it’s always a good idea to check the website to ensure there has not been a cancellation or change. Morning classes do NOT meet on Bemidji school district out days.

2017 Winter/Spring Schedule

*Community Ed:
*Community Ed:

(begins January 23rd)

(begins February 1st)
*Community Ed: classes are pre-registration only, walk-ins not available. Must sign up for full session.
Rates & Specials
Drop in – 1 class pass, $15 per session, Purchase Now
5-class pass $65 (expires 3 months from purchase date), Purchase Now
10-class pass $100 (expires 3 months from purchase date), Purchase Now


February Share the LOVE Special
Bring a Friend new to YBJ in February, take $5 OFF any 5 or 10 class pass
Expiration date will not begin until you begin using card. You may pre-purchase multiple cards for your use only.

Recipe Corner:

New Year Three-Bean and Artichoke Salad

Prep: 15 m
Ready In: 1 h 15 m1010477

I absolutely LOVE this year-round salad that travels well. I find myself this time of year craving artichokes, perhaps it is because they, like us, have layers. Just like our Yoga practice, and our bodies. The ancient Yogic texts described these layers as the Koshas (Physical Body, Energy Body, Mental Body, Wisdom Body, & Bliss Body). Learn more about the Koshas in this article by Meagan McCrary. Now is the time to peel back a layer or two & enjoy the many layers of this DIVINE salad. It is vegan, but no meat eater will complain! It’s good served by itself or enjoy over spinach & drizzled with olive oil. Bon Appetito!


  • 1 (15.5 ounce) can Great Northern beans, drained
  • 1 (15.5 ounce) can garbanzo beans, drained
  • 1 (15.5 ounce) can black-eyed peas, drained
  • 1 (13.75 ounce) can marinated artichoke hearts, drained and chopped
  • 10 baby tomatoes, halved
  • 3 cloves garlic, minced
  • 3 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 1 tsp onion powder
  • 1/4 cup chopped fresh flat leaf Italian parsley
  • 2 teaspoons crushed dried oregano
  • 1 teaspoon ground black pepper


  1. Mix the Great Northern beans, garbanzo beans, black-eyed peas, artichokes, tomatoes, and garlic together in a bowl. Toss with the olive oil, balsamic vinegar, parsley, oregano, onion powder and black pepper until well mixed. Refrigerate for 1 hour before serving.

Honoring Spirit


Here’s an invitation to enjoy repeating these words slowly, with pauses between phrases for contemplation and absorption of the intention. This practice is called metta, which is sometimes also called a “loving kindness” meditation. It is a common practice in this tradition to “do metta” as a formal spiritual practice daily.

May I be peaceful.   

May I be happy.   

May I be well.   

May I be safe.   

May I be free from suffering.   

May all beings be peaceful.   

May all beings be happy.   

May all beings be well.   

May all beings be safe.   

May all beings be free from suffering.


Asian Inspired Salmon Meatballs with Coconut-Pineapple Rice

Since receiving a spiralizer for Mother’s Day, I have been getting inventive with how to turn ordinary vegetables into exciting creations. This dish doesn’t actually use the spiralizer but the good old fashion food processor so no need for new equipment (not just yet anyway, although I would highly recommend the Paderno 3-Blade Plastic Spiral Vegetable Slicer). This meal is creative, healthy and delicious, I was wowed. Your brain will be soaking up the amino acids in the salmon along with your skin, hair, nails and your eyes will be loving the high Vitamin A content in the carrots. You will be happy inside & out with this dish!


Asian Inspired Salmon Meatballs with Coconut-Pineapple Rice:


For the sauce:

1⁄4 cup coconut aminos

1 medium garlic clove, mince

1 tsp minced ginger

1 Tbsp honey

1/2 tsp sesame seeds

Pepper (to taste)


For the salmon meatballs:

1 cup broccoli florets

1/4 cup ground flax seed

2 cans (5 ounce) wild caught salmon

1/2 yellow onion, diced

2 tsp garlic, minced

Salt & pepper (to taste)


For the carrot “rice”:

1 Tbsp Coconut oil 

1 tsp ginger, minced

1/2 cup chopped scallions, green & white parts

4 large carrots, shredded in food processor and then put back in & pulsed for a few seconds to make a “rice”-like consistency

1 cup pineapple, diced



  1. Preheat oven to 400°F. Line a baking sheet with parchment paper
  2. Make the sauce. Whisk the ingredients in a small bowl & set aside
  3. Make the salmon meatballs. Place broccoli florets in a food processor and pulse until the consistency of bread crumbs. In large mixing bowl, add the salmon (liquid and all), onion, garlic, flax seed, salt & pepper and broccoli “bread crumbs”.  Mash with fork until salmon is broken apart and ingredients are well blended and evenly dispersed. Using your hands, form the mixture into 1-inch balls and place on the prepared baking sheet. Bake for 11-13 minutes, flipping halfway through.
  4. Prepare the rice. In a large non-stick skillet over medium heat, add the coconut oil. When the oil is heated, add the ginger, garlic, and onions. Cook until fragrant, about 1 minute, then add the carrot “rice”, pineapple, and 1 Tbsp of sauce. Season with salt & pepper and toss to combine. Cook 5-7 minutes or until slightly softened.
  5. Divide the rice into portions and top each with salmon balls and brush sauce over the top. Serve sauce on the side to dip and garnish with additional scallions and sesame seeds.

Pizza & movie night – clean eating style

FIMG_0007or the most part since making the change to “clean eating”, I have been eating such enjoyable food, I haven’t looked back to my processed, unhealthy food habit days once. That is, unless it’s pizza night. The first time I made this, I had to prove it to a family member (no names mentioned) that this pizza crust was in fact made from cauliflower. It is so flavorful and yummy even my very picky kids prefer it to standard flour crust pizza.

Cauliflower crust pizza


  • ½ head cauliflower
  • 1 egg, beaten
  • 1 tsp italian seasonings
  • 1 tsp garlic powder
  • salt & pepper to taste
  • organic pizza sauce & toppings of your choice (I usually use uncured Applegate Farms pepperoni, sautéed bell peppers & mushrooms for the adult’s half, fresh basil and mozzarella cheese)DIRECTIONS:

  1. To rice the cauliflower, cut florets into chunks and pulse in a food processor until you see rice-like bits. Do not over process, you don’t want mush. They also now sell cauliflower crumbles to skip this step.
  2. Steam the riced cauliflower in steamer basket for 6 minutes. Transfer riced cauliflower to a fine mesh strainer and drain completely. Once drained, transfer riced cauliflower to a clean dish towel and wrap the sides around the cauliflower while gently pressing out excess water. This drying process is important!
  3. Preheat oven to 425 degrees. Spray a cookie sheet with non-stick cooking spray or use pizza stone.
  4. In a medium bowl, combine cauliflower, 1 egg and spices. Making sure everything is well mixed, place your “dough” on the cookie sheet and pat out a 9″ round. Be sure not to press it too thin as it’s easy to create holes.
  5. Bake your dough at 425 degrees for 10 minutes.
  6. Remove from oven. Add sauce, mozzarella cheese, and your favorite pre-cooked toppings to your pizza. Place pizza back in oven just until cheese is melted, approx 6 minutes, be sure to keep an eye on it! Cutting & removal from pan work best with metal pie cutter so you can get under the crust & it doesn’t crumble.

I hope you enjoy this family favorite of mine! Bon Appetito! Now the hard part…what movie do we watch?

Clean grass-fed beef meatballs


There are so many different variations on the classic meatball, here’s my clean eating variation. These are also great to make a big batch and freeze for clean freezer meals. To do so, simply double, triple or quadruple the recipe for however many extra meals you would like to have on hand. Great for a party. I will be serving these Christmas Day as I have guests in and out during the day so people can just graze without guilt!

You can serve these meatballs so many different ways, on their own as an appetizer, with an “un-noodle” option such as kelp noodles, spaghetti squash, sautéed bell peppers (shown above) or zucchini noodles, or if you’re going traditional grab some spaghetti sauce. Tap into your Italian roots. Buon Appetito!


  • 1 pound grass-fed beef
  • 2 Tbsp almond milk
  • 2 Tbsp nutritional yeast (also called brewer’s yeast) (I found this locally at Harmony)
  • 1 locally raised, cage free, free range egg
  • 1 clove garlic, minced (more if vampires are near) 
  • Big handful of flat leaf Italian parsley, chopped finely
  • 1 Tbsp dried oregano (I like my spice, if you don’t tame this down by ½ or ⅓)
  • Himalayan sea salt & pepper to taste


  1. Preheat oven to 400 degrees.
  2. Prepare baking sheet by lining with unbleached parchment paper.
  3. Place all ingredients in large mixing bowl, roll up your sleeves, take off your rings and prepare to get your hands messy.
  4. Mix all ingredients well, I use my hands, call me a Neanderthal if you wish, but I find it works best. You’ll be using your hands to roll the meatballs anyway, so why not.
  5. Grab a nice “meat-bally” sized portion of meat mixture, place in your palm and roll into a ball.
  6. Place meatball on parchment lined baking sheet. Space meatballs approximately ½” apart.
  7. Bake for 15 minutes at 400 degrees.
  8. Serve plain, with spaghetti sauce or with an “un-noodle” option discussed above.

Clean eating Thanksgiving meal plan

“Failing to plan is planning to fail.” – Alan Lakein

I am hosting Thanksgiving this year so luckily I get to choose the recipes that my guests will be enjoying. Being a holiday, these dishes need to be delicious. It’s one thing to enforce my kids try bites of a healthy dish I decide to serve up on a week night, but these are guests who drove many miles to spend a holiday that’s all about the food. Thanksgiving has always had a special place in my heart. The older I get, the more I realize I love this holiday because it’s really about our “presence” rather than “presents“. Now of course I’m going to indulge on a slice of my aunt Becky’s delectable pie. But the rest of the meal is going to be traditional, but cleaned up. The following recipes have been tried and proven holiday worthy by my tribe, I hope yours enjoys as much as ours. Here’s my Clean eating Thanksgiving meal plan. Bon Appétit!

The turkey: that’s easy season with salt/pepper and grill on the Weber for 2 – 2.5 hours depending on the size

  • ⅔ cup organic gluten free all-purpose flour
  • ½ cup organic yellow cornmeal
  • 3 tablespoons granulated sugar
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • 1 teaspoon arrow root powder
  • 1 (15 ounce) can corn, drained
  • 1 (14.75 ounce) can creamed corn
  • 1 cup plain Greek yogurt
  • ½ cup butter, melted
  1. Preheat oven to 350 degrees F.
  2. Combine first 6 ingredients in a bowl, mix well.
  3. Add can of corn and can of creamed corn, sour cream, and melted butter. Mix well.
  4. Pour into a greased 9×13 pan/dish and bake uncovered for 45 minutes.

Regarding the dessert, if you’re indulging in a slice of pie or your favorite dessert, I say go for it & enjoy every bite. Part of this process of healthier eating is determining what is really worth “indulging upon”. Is it ice cream? pecan pie? Maybe for you it’s a beer or glass of wine? Choose one, enjoy and find that inner teacher within. “Mere guru dev” (Sanskrit).

Enjoy, drive safe, hug your loved ones and then put on some stretchy pants and show your family some of those Yoga poses that you’ve been learning. Peace. Love. Namaste!

Pecan-Crusted Walleye Fingers Recipe

Pecan Crusted Walleye FingersIn May 1965, the state Legislature passed a bill which was signed into law by Governor Rolvaag, designating the walleye as the
state fish. And for good reason, it’s not only delicious, high in protein and a great combination of 3-6-9 fats and amino acids, however, fishermen/women declare that catching the Zen Caveperson’s meal of choice for tonight’s dinner is an elusive feat. Lucky for you Zen Caveperson’s, you can now buy Red Lake Walleye locally in Bemidji at several retail locations such as Harmony, Luken’s, Marketplace, Rod’s Meats, Bemidji Locker or online at: 

Pecan-Crusted Walleye Fingers:


6 Walleye fillets*

2 large eggs

1⁄2 cup finely chopped pecans

1⁄2 cup almond flour

1 tsp garlic powder

1 tsp lemon pepper seasoning

1⁄2 tsp salt

Coconut oil cooking spray


Preheat oven to 350°F.

Cut fillets crosswise into 1-inch strips.

Whisk together eggs and 1⁄4 cup water. Place egg mixture in a shallow dish.

Combine pecans and remaining ingredients in another shallow dish. Dip fish in egg; dredge in pecan mixture. Place parchment paper on a baking sheet coated with cooking spray.

Arrange fish on rack; bake 15 minutes or until fish flakes easily with fork

*You may be substitute other firm white fish such as catfish or grouper if you can’t catch or buy walleye but really there’s no excuse not to be eating the state fish of Minnesota, Zen Cavepersons, find it locally at Harmony, Luken’s, Marketplace, Rod’s Meats, Bemidji Locker or online: