Chair Yoga Poses for Self-Care

By: Kristin McGee, celebrity yoga and Pilates instructor and wellness expert.


Subscribers to Caring Crate may not be in a position to get out to exercise and stay physically active. I have written a new book, "Chair Yoga: Sit, Stretch and Strengthen Your Way to a Happier, Healthier You" which is exactly what it sounds like: exercises you can do sitting down. Chair yoga is the perfect solution for all of us who find ourselves in a chair for extended periods of time. Chair yoga will help you learn simple exercises you can do daily that will help strengthen and stretch your body while focusing your mind and helping you tap in to your breath. Chair Yoga is crucial for self-care in this day and age because too many of us find ourselves sitting too often; and also feeling mentally drained, anxious, depressed or overwhelmed.


Here are some chair yoga poses you can do to help you take care of your self: body mind and spirit.


Start with ujayii a calming breathing exercise to help ground you in the present moment.

  • Helps To: increase deeper, fuller, diaphragmatic breaths, feeding our muscles with extra oxygen
  • Try It: after a long stint of screen time, whenever you need to relax, focus, and renew your energy


  1. Sit comfortably in your chair with your feet flat on the floor.

  2. Inhale a deep breath through your nose, then exhale a silent extended “ha” sound (like Darth Vader) through the mouth. Repeat this two times.

  3. Now, try creating the silent extended “ha” on both the inhalation and the exhalation with the mouth closed the entire time by closing off the back of the throat.


Next perform Sun Salutation with Twists

  • Works Your: Abdominals, spine, lower and upper back, arms, hips and waist.
  • Try It: When you feel sluggish in your digestion, want to keep your back healthy, feel stuck in your mood or thinking, have a kink in your back or shoulders, want to wring it all out.

If you feel stuck in any way, twists really help get things moving. Twisting is really good for digestion, detoxification and for seeing things from a new perspective. Twists are also extremely good for the back and waist. You can tone and tighten your oblique muscles and massage the vertebrae of the spine with this flow.


  1. Sit tall with your feet hip-width apart firm on the floor, and your hips towards the edge of the chair with your back straight. Inhale, reaching the arms up overhead to press the palms.


2. As you exhale, drop your arms down and around as you twist to your right bringing the left hand on the right knee and the right arm behind you to the top of the chair.

3. Inhale, back up to center arms up.

4. Exhale twist to the left.

5.  Continue this flow for a series of eight to ten cycles. On your last set, stop        hold the twist on each side for five to eight breaths.


Finish with Hands Clasped Behind Head Bowing Forward:

For a major neck relief you may just want to hang your head forward and use your hands to help let it all go. It’s hard to believe how much tension we carry in the neck and this exercise lets us release it all. It’s also a nice way to go inside; and turn off all of the outer distractions, even if just for a minute.

  • Works Your: Head, neck and shoulders
  • Try It: when you’re feeling overwhelmed, want some major release in the neck, need an entire spine stretch, feel stressed, slept weird, need a mental and physical break


  1. Lace your hands behind your head, narrow your elbows forward, and tuck your chin to your chest.

  2. Keep your upper body neutral and focus on stretching the upper back and spine. Folding your nose towards your throat region. Hold for at least five to eight breaths.

I hope you take the time out every day to care for yourself. With Chair Yoga it is fully possible!

2 Anti-Inflammatory Dessert Recipes

While we all love a tasty dessert, knowing that your favourite cookie's ingredients can cause an autoimmune flare or a worsening mood can lead to having to make a very tricky decision.  But, maybe you don't have to make a choice between eating the foods you love and your health.  Certified holistic nutritionist Madeline Given's book "The Anti-Inflammatory Diet Cookbook" is chock full of delicious, easy recipes that can be made in 30 minutes or less.


 Even if you don't have a problem with inflammation, many health conditions are caused by inflammation, so incorporating anti-inflammatory foods into your diet is a great way to take care of yourself.  Madeline, who blogs at,  was nice enough to share her recipes for yummy chewy chocolate chip cookies and mini key lime pie bars from her book with us. 

6 Activities to Develop a Better Relationship with Yourself

February is often a month where we tend to prioritize self-love.  While loving yourself sounds simple, actually putting it into practice can be really hard and overwhelming.  Like with someone else, I believe you need to really get to know yourself before you can truly love yourself and all that you are.  Julie Reisler's new book, "Get a PhD in YOU: A Workbook to Miraculous Self-Discovery" is all about doing just that.


Julie was nice enough to share a selection of activities from her book that are all about getting to know yourself and investing in yourself so you can really foster that deep self-connection and self-love.  These practices are perfect for incorporating into your self-care routine or journaling practice.



“Happiness is not something ready-made. It comes from your own actions.”

~Dalai Lama


Start your research and reflection

Here’s an even better analogy: scientists are trained to do research. In order to come up with findings to a hypothesis, they have to first do their research. As you embark on your quest of knowing and honoring yourself in order to make change, it’s going to take research, time, growth experiences, and lots of nurturing. Change takes patience, practice, pace, and persistence. It's important to start reflecting on how you really feel about yourself and the internal messages you generate. The following exercises are inspired by my own inner transformation to self-love.

I first became aware of the idea of using a mirror as part of feeling and generating self-love through personal growth teacher and author Louise Hay. Mirror work, as Louise Hay coins it, is essentially the practice of deeply looking at one’s self in the mirror and repeating personal affirmations and messages of self-love. 

How do you actually feel about yourself when you look in the mirror. We do it everyday, all the time, be it in an actual mirror or perhaps in the reflection of a store window or in someone else’s sunglasses (yup – I’ve done that too and it’s totally human). To gauge where you are on the self-love spectrum just think of your self-love capacity like a gas tank that is somewhere between empty and full. How full is your self-love tank?

Begin by looking at yourself (in the mirror or, if you're not ready for that, look at a photograph of yourself, etc.). What do you notice? What do you feel about the person looking back into your eyes? Are you feeling connected or as though you haven’t really seen your own self for years? Do you want to cry? Look away? Feeling a tad uncomfy with this practice? Just notice, while trying to do so without judgment. Most days I am able to stare at my own eyes, blow a kiss back to myself, and know that I’m a special divine creature because I’m alive, kickin’ and here to say that out loud. On good days I even feel this in my bones. On other days, I respond to myself with a less-than-kind remark. When that happens, I know I need to sit with the discomfort of not feeling enough or loving myself fully. At these moments I ask myself, “How can I love myself more today so I have more to give others?” or “How can I connect with my higher self, the internal aspect of me that has a divine right to be on the planet.” The physical mirror becomes a pathway connecting my surface self to my true inner self. This practice affirms that all healing, happiness, and peace is created out of love.

The point here is to build a relationship with yourself. I’ve found that learning to truly connect with myself has worked brilliantly with the mirror. Wherever you are along the spectrum of self-love and connection is perfectly fine. It’s information as to how you view yourself – literally – and how you feel about your reflection.

Illuminate Your Inner and Outer Self

 My intention is to strengthen your relationship between your inner and outer reflections. If you’re noticing that you want to turn away, laugh or do anything but this exercise, it’s a good idea to start with connecting to your inner self. I’ve outlined below ways to do this. Start with your gifts and what you appreciate about yourself. Nurture and acknowledge your inner self first until you feel grounded, connected and comfortable looking in the mirror while recognizing them.

Here are 3 reflection practices that help connect you to your whole glorious self:

 1.    Personal Bests Practice. List one area of interest you’re naturally good at and one personal quality you love about yourself (if this feels fun, list 2, 3 or as many as you’d like). __________________________________________________________________________________________________________________________________________________________________

Your natural interests and the natural qualities of your personality are how you develop and express your most authentic self to the world. Most of us forget the natural gifts we have and use every day to be of service to others and create a life filled with satisfaction. Focus on your gifts and qualities for at least a minute. Allow appreciation, gratitude or whatever feeling comes up to flow and circulate like golden light through your body and mind.

 2.    Strength Divining Practice. Reflect on your outer and inner strengths. Look into the mirror, embracing and acknowledging what you were born with as a strength (perhaps something like physical stamina or vocal abilities or something less obvious like your ability to laugh at yourself which makes others laugh, too). Consider what strengths you have developed over the years. This might be traits like resilience, persistence, compassion, self-honesty, or empathetic listening. Feel the beauty and power of your outer/inner strengths for 15 seconds. Build to 30 seconds, 45 seconds and eventually 1 minute. It might feel weird at first and that is ok. It’s very normal to shift back and forth from acceptance to judgment. Our minds are designed to generate chatter and to compare. Work on connecting back to your highest self, the YOU that exists and has nothing to do with appearances or what others deem important.  Notice what it feels like in your body to acknowledge your strengths. Notice anything different in your eyes or face as you consider your strengths? Maybe you don’t notice anything but you feel a warmth in your chest or uplifting in your spirit. Note what you feel. This is an indication of your increased connection to the essence of you.


3. Loving Looks Practice. Once you feel solid in your ability to look at the mirror and focus on your self, you might decide to try holding your attention on specific parts of your body. What do you see that you can appreciate?  Start with your eyes. Notice the black of your pupil. Embrace the outer color of your eyes. What might they be saying to you? Can you appreciate your eyes as the be-holder of all your life experience? Can you find appreciation in having eyes in the first place?  Look at your lips. Focus on the shape, creases, color and outline. You took your first breath with these lips, and nourishment and speech flow through these lips. How does it feel to connect more intimately with your eyes, lips and perhaps rest of your face. 

Note what is it like to focus on your appearance with appreciation vs. judgment? What other part of your body could use else some love and attention so that you feel like the whole package? 


Society creates false standards of beauty and success. When you break from falsely trying to identity with, or compare yourself, to these standards your open yourself to the fuller expression of your true essence.


Daily Magical Practices #1: YOU Declarations

It takes practice to get comfortable with really connecting to YOU and your love for your amazing self. I know this because I practice it daily.

 This is a world-changing love investment in YOU. The more we invest in loving ourselves as our unique, authentic, and incredible selves, the more goodness we can give to one another and ultimately to our family, friends, communities, nations, and planet. Making a difference and giving of ourselves to others is one of the most rewarding gifts. In order to love anyone else, we must learn first how to love ourselves. When we take any step forward towards actualizing our best selves, the Universe (God, Higher Power, Divine Goddess, Mother Earth, Source Energy, etc.) always rewards us.

 Getting comfy with reflection and declaration time

What you say to yourself impacts how you feel and what you believe. This is a practice that develops clear intention. It allows you to pay attention to the words you choose and how those words make you feel. Want to change how you talk to yourself? Try at least one of these declarations every day. Pick and choose the affirmations that resonate with you. Change it up so you are really hearing it and feeling it. Many of my declarations have been inspired by Louise Hay’s Mirror Work affirmations. If these words don’t feel good, create ones that speak to YOU.


  • I love myself.
  • I am enough.
  • I am whole.
  • I am worthy.
  • I believe in myself.
  •  I believe in myself enough to follow my dreams.
  • I am learning every day.
  • I accept who I am right now.
  • I forgive myself for all my past mistakes.
  • I trust myself and my decisions.
  • My best life is unfolding before my eyes.
  • Today, I am joyful and peaceful.
  •  I am beautiful on the inside and outside.
  • I shine my inner light to others in the world.
  • I am a unique gift with greatness to share.
  •  I love all of me and am grateful for my life exactly as it is today.
  • I reflect love, joy, light, and ease.
  • I am a divine creature here to be my best self in all areas of life.
  •  I am divinely guided, inspired, and protected.
  • I honor my eyes that look back at me and all of my life.
  • I see my internal and external beauty and the beauty of everyone.
  • As I expand my ability to love myself, I am able to love others more and more.
  • I radiate strength, courage, love and peace.
  •  I am learning how to love myself more and more.
  • I appreciate the miracle that I am.


Your turn. Take a stab at it. Try writing your own YOU affirmative declarations.











Reminder: You must master a new way to think before you can master a new way to be. ~Marianne Williamson


Creative Activity: Daily Mirror Magic

 I ‘m a creativity appreciator and believe in the power of affirming through action. When I work with clients, I often combine the practice of mirror declarations with the action of creating one’s own Magic Mirror!

 Yep, we’re talking about getting crafty here, friends! You are going to make your very own Self-Lovin’ Mirror Magic!

The goal here is to get creative and have fun!

Here’s what you’ll need:

•          A handheld mirror (easy to find and inexpensive at a local drug store)

•          Glue

•          Glitter

•          Scissors

•          Ribbon, feathers, beads, stickers, fabric (anything you want for decorating—as elaborate or as simple as you desire)

•          Indelible markers (such as black, various rainbow colors, and metallic colors like gold or silver)

•          Favorite statement or words related to what you’d like to be reminded of when you look in the mirror

Statement examples:


•    Beauty comes first from within

•    Be You; Everyone else is taken

•    I am beautiful on the inside and out

•    I radiate light, love, and peace

Affirmative word examples:

•    courage

•    strength

•    light

•    love

•    wisdom

•    beauty

•    joy

•    peace

•    truth

•    kindness

 Step 1. Arrange all your goodies on a table. Light a gorgeous candle, put on your fave chill music (some of my favorites are the Wailin’ Jennies, James Taylor, and Allison Krauss), and you’re ready to make your very own Magic Mirror.

Step 2.  Decorate the back of the mirror with fabrics, glitter, stickers, words, or whatever floats your boat. I love the idea of writing a quote around the interior (reflective side) of the mirror, and perhaps adding a word or two that inspires you. This is going to be your Self-Lovin’ mirror to use daily, so let your imagination go wild.

Step 3. Use your mirror daily to see the best in yourself by reflecting on your true whole beauty inside and out. Let your Magic Mirror be a tool that helps fill up your self-love tank when you are feeling low.

 Make it a Daily Habit

Saying the phrase "I love myself" or looking at yourself and repeating "I’m learning to love everything about me internally and externally" has enormous benefits. By doing Mirror Magic every day, you are recreating your truth to be one of self-love. This belief about yourself was not formed overnight, and it will not shift overnight. Change in habit of thought takes time.

 I also want you to start practicing saying declarations to yourself using any mirror you come across. Remember, others have no friggin’ idea what you are saying to yourself in your head. Thankfully we can’t hear one another’s inner monologue. I often wink at myself, which reminds me I have eyes to wink with and that life is meant to be joyful and fun.

Let’s say you had a rough conversation with your boss. Use your mirror to remind yourself of how loved you are. Maybe you’re feeling less-than or in a hyper-comparative mode? Go to the bathroom, lock the door and soothe yourself with loving words as you gaze into your mirror. You are learning to give yourself what you need. Yay you!

 Changing how you literally see yourself starts with being a reflection of those desired changes during mirror play. You reflect back to yourself your inner light and divinity. This is a gift to YOU and to others because you will continue to reflect that to the planet.

 “What if we could pause, take a breath, and choose to see doing the work as a voyage? This is the sweet spot of change on its way.”

~Julie Reisler

Writing prompt: If you want some help focusing on what you learned in this chapter, you can use this writing prompt to begin your journaling.


·      “I am beginning to take charge of creating the life I want by...”





Author and Life Designer™ Julie Reisler, is the founder and CEO of Empowered Living.  Julie has a Master's Degree in  Coaching and more than 12 certifications in health and wellbeing. In Julie’s book, Get a PhD in YOUA course in miraculous self-discovery (now on Amazon), she authentically shares the extensive personal-growth wisdom that came from her own struggles with body image, relationships, and feeling "not enough."  Julie traded limited thinking and damaging habits for honoring and loving herself, and is committed to helping you do the same. Julie now coaches and works with individuals and groups looking to maximize potential and become more purposeful and passionate in their life. Julie is an international speaker, teaches courses for fortune 500 companies, is a faculty member at Georgetown University's Health Coaching program and loves helping you to uncover your best self. She is a mama of two, step-mama of one, happily remarried, and in love with her very imperfect life. For more info on Julie, go to or

Inside the Box: Self-Love

We couldn't let the box before Valentine's Day go by without incorporating a little self-love!  This box was filled with goodies that were designed to help you pamper yourself and treat yourself with plenty of love and affection.

       Lemon Sweet Jewelry Lava Rock Bangle

This gorgeous, modern bracelet is perfect to add a little something bright and sparkly to your day.  In addition to being beautiful, it also functions as a diffuser bracelet. Just add a few drops of your favourite essential oil to boost your mood.

Gypsy Botanicals Love Heart Chakra Blend

This diffuser blend can be added to your bracelet or diffused in your favourite diffuser.  Handmade in Vancouver, B.C., this essential oil blend has notes of ylang-ylang, rose, amyris, and rosewood, and is designed to inspire compassion, forgiveness, and self-love.

Beth and Olivia Rose Geranium Bath Bomb Square

Relax with this skin-softening bath bomb handmade in Vancouver. This bath bomb has a lovely scent of rose and geranium, dried rose petals, and uses pink clay for natural colour and to help detoxify your skin.

              Hagensborg Chocolates Truffle Pig Assorted Chocolate Mini Box

Treat yourself to some delicious European chocolate truffles!  This adorable little box contains a variety of chocolates to sample.

Inside the Box: New Year, New Intentions

January's box was all about setting new intentions with the start of this new year.  We curated a variety of items to help you with living intentionally and to inspire you throughout the start of the year.  Here's what was in the box:

May You Know Joy Seeds of Intention Cards

This deck of cards is the perfect way to introduce intention into your daily routine, and to also inspire self-compassion and self-care.  Each card has a daily intention, which means you can easily pick one each day and focus on it throughout your day.  For more ideas about how to use your Seeds of Intention Cards, check out Adrienne, the creator's guest post: Giving Attention to Our Intentions.

Streetlights at Midnight Inspirational Print

It can be easy to get bogged down in the day to day, so we wanted to include an inspirational print to help keep you going throughout 2017.  Streetlights at Midnight is owned by Kacie, a maker who uses her experience with chronic illness to create a motivating and supportive line of prints.

Mini Wooden Easel

This mini wooden easel was included to display either your print or your Seeds of Intention cards wherever you'd like!

SoulStamps Affirmations Temporary Tattoos

Sometimes you need to have a reminder with you at all times.  These affirmation temporary tattoos from SoulStamps can be placed anywhere so you can see the message you need whenever you're looking for a little extra encouragement.

SeaLuxe Carpe Diem Exfoliating Soap Bar

We love SeaLuxe, and their Carpe Diem Soap, inspired to help you seize the day, fits perfectly in this box.  The soap exfoliates with natural loofa and contains shea butter and cambrian clay to help nourish and detoxify your skin.  We're also big fans of the invigorating scent!

Southern Culture Foods Shortstacks Pancake and Waffle Mix

Sometimes, there's not better way to start the day than with some delicious pancakes or waffles (no matter what time of day!).  We included this delicious mix in yummy flavours from Southern Culture because we love that it's all-natural and GMO-free!

Giving Attention To Our Intentions

In our New Year, New Intentions Box, we included a beautiful set of intention cards.  These Seeds of Intentions cards are designed by Adrienne Enns of May You Know Joy. In this post, Adrienne talks about the importance of intentions and how you can get the most out of your Seeds of Intentions Cards.

I believe in intentions. The energy behind them makes them powerfully transformative. But where does that energy come from? And how is it sustained?

I’ve been asking myself these questions because last year, I launched my Seeds of Intention Cards. The deck contains 42 cards, each of which proposes a daily intention.  For example: “For today, I connect with nature.” Or: “For today, I am kind to myself.”


Many people like to pick a card in the morning and take the chosen card as their intention for the day. But my experience with these cards has shown me that choosing a card is just the beginning.

Yes, it’s important that we identify our intentions, but it’s equally important that we give attention to our intentions.

I can pull a card and set an intention, but the energy only begins to build when I mindfully return to my purpose over and over. Paying attention to my intentions keeps me true to my purpose.  I keep coming back into alignment throughout the day.

The idea of giving attention to our intentions really resonates with me. It also raises some useful questions in my mind.


Going deeper with intentions

  •    What energy am I putting behind these intentions?
  •    Am I distracted from my intention by focusing on gossip, problems, and annoyances, or am I paying attention to things that truly fulfill me?
  • What can I do today to enact my intention?

My own intentions are a work in progress and will be for the rest of my life. When I ask myself these questions, something very big shifts. I approach the world in a way that feels very true and authentic.


Putting energy behind intentions

 Start by picking a card in the morning. Then, throughout the day, ask yourself one or more of the questions above.

If you picked the card “I connect with nature,” you will make a point of actually taking a walk in the freshly fallen snow.

If you picked the card: “I will be kind to myself,” you step away from your desk when your body tells you to take a break.


I would love to hear how you are using your Seeds of Intention Cards. How have your intentions manifested in your life? Comment below to share your experiences and ideas.





3 Soul-Soothing Soup & Stew Recipes

Katherine & Ryan Harvey, authors of The Bare Bones Broth Cookbook: 125 Gut-Friendly Recipes to Heal, Strengthen, and Nourish the Body and owners of Bare Bones Broth Co. share 3 of their favourite recipes from the book.  These nourishing recipes are also freezable, making them a great thing to have on hand.






We love using coconut milk in our cooking. Not only is it flavorful, but it’s also a great way to sneak healthy fat into your diet. Speaking to broth’s versatility, this recipe can be sipped like a hot beverage or used as a base for soup. If you want to make it into a meal, just add grilled chicken and mushrooms and you can have a healthy stew in under 20 minutes.


2 cups Chicken Bone Broth

¼ cup peeled and minced fresh ginger

1 cup coconut milk

Juice of 2 limes

1 teaspoon sea salt

IN a saucepan over medium-high heat, combine all the ingredients and bring to a simmer. Cook for 5 minutes, then transfer to a blender and blend until smooth. Alternatively, you can blend the mixture using an immersion blender or in a food processor.

STRAIN the broth through a fine-mesh strainer and serve, or cool, cover, and refrigerate it. The broth will last for up to 1 week in the refrigerator, or 1 year in the freezer.



Serves: 4 to 6

Prep time: 15 minutes

Cook time: 35 minutes


This simple soup can be eaten hot or cold, in winter, or in summer. Many are aware of the healing benefits of carrots, mainly the antioxidant-rich carotenoids that are known to pack anticancer powers. We love them because they’re a simple and delicious food. Combine them with a hefty dose of gelatin-rich bone broth, a touch of lemongrass and ginger, and you’re left with a bowl of soup that beats any sugar-laden cold-pressed juice on the market.



2 tablespoons ghee or olive oil

1½ cups onion, peeled and diced

1½ pounds carrots, peeled and thinly sliced

2 tablespoons peeled and minced fresh ginger

One 2-inch-long piece lemongrass, pounded

4 cups Chicken Bone Broth



In a large saucepan over medium heat, heat the ghee or oil. Add the onions and sweat until translucent, about 8 minutes, stirring occasionally.

Add the carrots, ginger, and lemongrass and stir to coat all of the vegetables with the ghee or oil. Reduce the heat to medium-low and cook for 10 minutes.

Add the broth and increase the heat to medium. Bring the soup to a simmer and cook until the carrots are tender, about 15 minutes.

Transfer the mixture to a blender and blend smooth, blending in batches if necessary. Season with sea salt to taste and serve immediately. Alternatively, you can refrigerate the soup for up to 1 week, or freeze it for up to 6 months.




Serves: 4

Prep time: 10 minutes

Cook time: 20 minutes


If you and your family enjoy Greek flavors as much as we do, then this stew will quickly become a favorite in your household. We love lemon, artichokes, and olives, so this dish just makes sense to us. We almost always leave the skin on our chicken thighs so we can render out some of the fat and crisp the skin to perfection.



1 tablespoon granulated garlic

1 teaspoon sea salt

1 teaspoon dried oregano

2 pounds bone-in, skin-on chicken thighs

2 tablespoons ghee or olive oil

½ red onion, peeled and chopped

2 garlic cloves, minced

¼ cup capers with brine

½ lemon, thinly sliced

¼ cup white wine

3 cups Chicken Bone Broth

2 cups canned artichoke hearts

1 cup kalamata olives

1½ teaspoons chopped fresh oregano



In a large bowl, combine the granulated garlic, ½ teaspoon of the sea salt, and the dried oregano. Add the chicken thighs and rub the seasoning into the chicken until evenly coated; set aside. You can also cover and refrigerate the chicken thighs and marinate for 2 to 24 hours.

When you’re ready to cook the chicken, heat the ghee or oil in a cast-iron skillet or sauté pan over medium-heat.


Remove the marinated chicken thighs from the bowl and, using paper towels, pat the chicken thighs dry. Place the chicken thighs, skin side down, in the hot ghee or oil, spacing them evenly, and cook for 6 to 8 minutes, or until the skin begins to brown. Turn chicken thighs and brown on the opposite sides for 5 minutes. Remove from the skillet and set aside.


In the same skillet over medium heat, add the onion, garlic, capers, and the remaining ½ teaspoon sea salt. Cook for 5 minutes, stirring occasionally. Add the lemon slices.

Add the white wine and deglaze the skillet, stirring to loosen any browned bits stuck to the bottom . Bring to a simmer and let cook for 5 minutes.


Add the chicken broth, return the thighs to skillet, and bring to a simmer. Simmer for 5 minutes.

Add the artichokes and olives and continue simmering for 10 minutes.


Remove the chicken thighs from the skillet, pull the meat from the bones and roughly chop. Add the chicken meat back into the skillet and stir to distribute evenly. To serve, scoop the stew into serving bowls and garnish with the chopped fresh oregano.


The stew or any leftovers can be refrigerated for up to 1 week, or frozen for up to 6 months.

Almond Joy and Ginger Cookies

Looking for a winter baking recipe that'll also nourish your body? Kate O'Donnell, author of "The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well" shares her recipe for Almond Joy and Ginger Cookies. 


Almond Joy and Ginger Cookies

Makes 12.  

I love a sweet treat, especially this time of year. I always bring a treat with me to a gathering, so I can enjoy something without white sugar and flour. I can digest a little of that stuff, but not a lot. This cookie recipe is my absolute holiday standby. For increased decadence, cacao nibs can be substituted with chocolate chips! 

These crunchy, chewy, flourless, sugarless almond joy cookies leave nothing to be desired. Fresh ginger adds a little kick and makes these cookies digestible. These are a great recipe to make for a holiday gathering, and will travel well.


Dry Ingredients

¾ cup almond meal

¼ cup unsweetened shredded coconut

¼ tsp baking powder

1/8 tsp salt

¼ cup sucanat or coconut sugar

2 Tbsp cacao nibs


Wet Ingredients

1 egg

1.5 Tbsp coconut oil

¼ tsp pure vanilla extract

1 tsp finely grated ginger


Mix the dry ingredients together.

Beat the egg with a fork until it expands.

Add the rest of the wet to the egg.

Add the dry to the wet just until it is mixed together.

Drop in 1 Tbsp balls, 2-3” apart on cookie sheet greased with coconut oil.  

Bake at 375 for 8-10 minutes.

Cool before removing.