UBUNTU ~ Matt Lemmler CD Release

Ubuntu
” …the collective is always stronger than the individual. That’s what music is all about-many people working together,

sharing a common creative goal. It’s deep and it’s ancient.”

 Quincy Jones

Matt Lemmler

He sits at the piano composing and creating.  He’s working.  Matt Lemmler is a quiet talent; he doesn’t like to bother his neighbors with his music.  But they love it.  Who wouldn’t love to live next to the beautiful sounds of a New Orleans jazz pianist. 

Born in a family home of musicians in the Lower Ninth Ward in New Orleans, where jazz fills the streets, he was destined to be in this musical space and time.  And now he has his newest CD, UBUNTU, releasing this upcoming weekend.  It is a collection of music that follows his passion, which is evident in his explanations of his song choices for this CD…UBUNTU is a spiritual, soulful and meaningful journey.  Matt tells us Ubuntu, “was a concept first that I had come to find and try to live by, through scriptures, sermons and the truth that is inside all of us.  I read a book by Quincy Jones, my musical mentor since I was a boy, and he shared the views of Ubuntu and that he had received the info, concept and philosophy from Nelson Mandela and Reverend Tutu.  All the Ubuntu quotes, to me, basically, say the same thing: love thy neighbor and help others first, share passions and build relationships based on equality, love and peace.”

For those in New Orleans this weekend, please come out to Matt Lemmler’s New Orleans Jazz Revival Band’s CD release concert of UBUNTU on Friday August 24th at Cafe Istanbul 8pm & 10pm, 2372 St. Claude Ave. and Sunday August 26th at Snug Harbor, 626 Frenchmen 8pm & 10pm.  I will definitely be there!

Now, please join me as Matt Lemmler explains the meanings of his chosen songs for Ubuntu.  It’s like looking into the soul of this jazz musician:

Wade in the Water
A very primitive and chanting take on a classic spiritual. I was very much inspired by the music of John Coltrane’s “A Love Supreme” in orchestrating this and the music of Charles Mingus, Ellington, but also, the history and past of New Orleans’ Congo Square and the African influences in our music and culture and special inspiration from Harold Batiste and Dr John. Makes that spiritual music dig right down deep into our bones. Makes our spirit come alive and just express ourselves the way we are. Just the way we are to praise our existence. Our maker and our bodies. Mind, body and spirit all expressing itself through music and art.
The use of the choir chanting ‘the water’ throughout brings comfort and solace to my soul. The use of the ‘animal sounds’ as a choir and as another type of chant was influenced by the Gulf Oil Spill disaster that brought my attention to all the living beings in and out of the water, everything from microscopic creatures to dolphins, sharks, whales, and humans, all part of everything that makes this garden we live and wade in. It seems to me that their voice and spirit is sometimes ignored by our greed and selfishness. We are all part of this world, even the one’s that don’t have a way to stand up and communicate. This was the first hymn arrangement performed at my Baptism celebration at Williams Trace Church and Wading in that water changed my heart and soul. It grew 1000 times larger and was strengthened by God’s Holy Spirit. So blessed to have found my way back to the Light. The water is great!! I owe one of my 1970’s fears of the water to ‘jaws’ and to my all-time favorite composer John Williams, but also to the movie magic of a live orchestra and composed by one of the world’s greatest living composers, John Williams.

Sheep May Safely Graze
~ J.S.Bach
Inspired by Bach’s passion of music, but also of having the chance to work with my dear brother in music, Kirk Whalum. I was blessed to be able to help produce and perform atTrinity Church’s Jazz Festival and Jazz Mass and also invite Kirk as a special guest artist. His loving spirit and friendship inspired both Sheep May Safely Graze, but also most of Music of Ubuntu including Be Thou Amy Vision, Movin on Up,  These hymns, spirituals and pop songs were arranged for Trinity’s Weekly jazz services, but also put into a Mass format and premiered in 2010 as a Tribute to the Music of New Orleans. It was my last performance as music director for Trinity, before I moved back to my hometown, New Orleans.

Ode to Joy
~Beethoven
I was blessed to have been asked by my dear friend, Jennifer Davis, to orchestrate and perform this piece and others for her funeral. I had travelled and toured with Jenn and her family in the early 90’s with Phantom of the Opera and remained in touch for many years after that tour. During our evacuation from Katrina, Jenn and Paul Edwards helped my family with housing, love and fellowship for many months after Katrina’s aftermath.
Having to witness Jenn’s illness was an extremely painful and beautiful experience to go through, but afterwards, her death and her belief in God’s love, music and her love of her family inspired my heart to understand and feel God’s presence by seeing someone so filled with peace and nobility in their illness and death. Being asked to program and write the music for her funeral brought me to understand my passion of music as a blessing. It led me to create Ubuntu and follow this path towards music as a way to heal, both my soul/spirit and to allow music to heal others in need of spiritual uplifting. This passage in life and witnessing Jennifer’s strength in her Faith and in her illness, was a gift and lesson in my life journey. Her funeral was a celebration of life as her partner, Paul Edwards, expressed in his testimony of love.It was my first experience to sing and worship, while grieving a loss of a loved one, and still having my family by my side, even after divorce. God’s love is amazing to witness.

Be Thou My Vision
Originally inspired by and performed with Kirk Whalum at Trinity’s Jazz Festival. A hymn that always brings comfort to me. It’s so ancient and seems like it’s been part of our existence for many years. This track was one of the pieces that just came together in the studio on just the first take. I remember all of us going back into the control room after tracking and there we were all listening. Afterwards, there was an amazing energy of love and fellowship. It was just perfect and comforting to record, but also to say to ourselves, this came from a more powerful energy than ourselves.

Love Foundation
A beautiful piece composed by my dear friend, Michael Hurdle.  Michael asked me to arrange his piece to feature a men’s gospel quartet. Immediately after starting work on Michael’s Love Foundation, I fell in love with its message and it started to bring me comfort and understanding in salvation and it’s blessing of love. This piece along with all the hymns and spirituals on Ubuntu, brought me comfort and peace within my healing heart. To understand God’s light and love and be blessed to experience that within my passion of music was a gift.
I’ll never forget coming home one night and seeing Michael’s gift of leaving me a bible on my doorstep. His love and friendship started my journey to where I am today. I was so touched by this generosity and thoughtfulness.

Colour My World
~Originally arranged  for Offertory at Trinity Jazz Mass
This was inspired by the feeling of gratitude for God blessing men with loving women in this world, and vice versa. To finally truly understand that love that bonds men and women and becomes one. It is a beautiful way and I’m so blessed to have had these loving angels and bonds around me.
Inspired by the music of Chicago, Paul Simon, Herbie Hancock and my first jazz influence, Chuck Mangione.  These artists/bands influenced my arranging passion. I used to listen to Mangione’s music when I was a teenager and was always inspired by his orchestrations and his beautiful flugelhorn horn playing. ‘feels so good’ was a number one hit in the 70’s, and was probably the last time an instrumental/jazz/rock piece ever earned a number one slot on the pop charts. The 70’s was a great time for live horn bands, rock tinged, but heavily jazz influenced. Those were the good old days for me in hearing all these wonderful horn/jazz bands be on radio and in concert halls. Those were the days that arrangers/orchestrators still were still in strong demand.

For the Bread
Originally arranged for Communion at Trinity Jazz Mass. One of my favorite pieces on Ubuntu for its improv and dialogue between the horns and the rhythm section and its beautiful message of Gratitude. A smaller instrumentation but so full of depth and a special communion between the musicians.

Movin On Up
Another song inspired by Kirk Whalum’s visit to Houston, but also from the 70’s TV show, “The Jeffersons”,  jazz pianist Roger Kelloway’s, “All in the Family” and always the spirit of one of my musical/life heroes,  Quincy Jones.

Savior, Like a Shepherd
Originally performed with Kirk Whalum at Trinity Jazz Fest, but also dedicated to my dear friend, Randy Bigbee. Another painful and beautiful lesson was to witness Randy’s loss of his son and to experience and watching how his family’s Faith in God softened their pain/loss and how music can be a healing gift. I still feel pain when I think of this life’s tragedy, but I feel Love and blessings to have Randy as my friend and brother. Thank you, Randy, for showing me the way and also leading me to my first revival!!

Tumbalalaika/Sunrise, Sunset
While I was in the process of arranging the music for Trinity’s jazz mass/Fest, I was also making the transition to move back to New Orleans after living and working in Houston,TX for 5 years. One day, while I was composing upstairs in my studio in New Orleans, my neighbors downstairs, Ellie and Richard, were having some health issues. I remember not knowing what to say or how to make them feel better. I realized that music is what I could offer in hopes of bringing them comfort. Ellie suggested I play/ sing Tumbalalaika. I found the music and fell in love with its tone and vibe. Tumbalalaika made a great verse to Fiddler on the Roof’s, Sunrise/Sunset. It was awakening to me to offer music whenever I couldn’t help in any other way. To give my passion fully to help others and have Faith that music does heal.

Tomorrow
The broadway musical, “Annie” was the first NYC musical I witnessed as a teenager. I remember the experience of performing trumpet with Holy Cross marching band and being invited to NYC to march in Macy’s Thanksgiving Day parade. What an amazing experience to goto NYC for the first time, march in the parade, but also tour the city. We all went to see this musical and I remember being enchanted by the live musicians performing in that orchestra. Hearing those world-class musicians and being in NYC as a child, will always be an inspiration. Having live musicians perform with orchestras is a spiritual experience and I pray that our children get to witness these performances more than ever, as more live music is being cut due to ‘financial’ cuts. Music and the arts should always be made a priority!

Amen
Another great hymn that was performed For Trinity Church’s Jazz Mass. I was inspired by Ray Charles, Quincy Jones, Henry Mancini and Neal Hefti’s “Odd Couple”. The 70’s was a great time to experience all these great tv shows and movies using great jazz inspired scores with outstanding arrangers and studio musicians.One of my mission statements is to keep the art of arranging for live bands alive. A tradition that seems to be a dying art in today’s world of computer and synthesized instruments, yet such a powerful art to bring horns and strings together. To combine various live instruments in order to create a specific sound. To write for specific musicians to creat a specific sound. This is one of the hopes I’d like to share with the music of Ubuntu. A collection of spiritual pieces performed and recorded in a live studio setting. No overdubs, no studio tricks. Just talented, live studio musicians creating music with original arrangements custom-made for the recording. I hope you enjoy this music and support it by having the New Orleans Jazz Revival Band come perform for you.
Amen
Matt Lemmler

Easy Like a Sunday Morning

Waking up to see the sunrise and then go back to bed.

Mimosas in the hot tub.

Morning sex.

Breakfast on the deck.

Read a book.

Ride the streetcar from beginning to end.

Go to a Sunday Jazz Brunch.

Take a long walk in the park.

Wake up to a smile.

Life is easy on a Sunday morning.

Great Things to do with Coconut Oil

Coconut oil has become one of my favorite ingredients in the kitchen.  LOVE the flavor my unrefined coconut oil gives to my eggs, vegetables and meats.  Hell I’ve had spoonfuls of it and it makes me feel great! And the healthy fat it provides my body is so beneficial.

And over the past few months I found out other wonderful personal benefits of coconut oil.  With research, I’ve found that not just what we put in our bodies is harmful to us, but also what we put ON our bodies can be harmful also.  Liz Wolfe at Cave Girl Eats says, “If you’re serious about improving your health from all angles, take the ‘I don’t eat crap’ mentality one step farther – start getting rid of the crap in your self-care products. What do you have to lose?”  And if you think all skin products are safe because they are on the shelf, think again.  Liz also says, “The best part, though, is the new sense of connection to your body that arises when you take your routine out of the hands of Methylparaben and Benzalkonium Chloride. There are very few laws governing the ingredients in personal care products. If an ingredient won’t kill you instantly, it can probably find its way into a PCP.  A product has only to contain CARBON to be TECHNICALLY considered part of an “organic” body product. “Dermatologist Tested” means very little. And “Non-comedogenic” simply means the product doesn’t cause comedones. Zits. Congratulations, Zit-fighting product. Your best advertising technique is to tell everyone your product doesn’t. Cause. Zits. Because if it did, I suppose we’d have a REAL problem on our hands.”

Rubbing layers of chemical-filled creams, lotions and sunscreen on our bodies goes IN to our pores.  Even the hair products we use can enter the body.  Knowing all this I have started in simple ways to change some of my daily body care habits and like all things in my life these days I have a goal to change all my body care to natural products.  I don’t eat junk anymore and I don’t want to put junk on my body anymore.  I’m going to live this Paleo lifestyle inside and out!

Since it will take some time and effort to make soap, lotions and other products, I started with the best and easiest product I could find already at home…Coconut oil!

1. No more lotions from Bath and Body or Victoria Secret…I started spreading on coconut oil all over my body after my shower instead of lotion.  Smells delicious and my skin feels wonderful; super soft.  No more dry crusty feet or elbows! Eventually I will add some other scents to infuse into the oil.
2. Coconut oil makes a perfect make-up remover.  I looked at the ingredients in my regular make-up remover and couldn’t believe all that went into it and the coconut oil worked great.
3. Have you seen how expensive products for hair shine or de-frizz are?  Forget them…try a little (just a little!) coconut oil to smooth onto your hair.  Works great, well the best it can in Louisiana humidity!
4. And for hair again, it makes a great occasional full conditioner.  Put a good amount over your hair and leave on for about 30-60 minutes then wash out with shampoo or even cider vinegar works too if you want to go very natural.
5. For make up I use coconut oil  to put on my face before foundation and I use very little of that anymore.  I know you are thinking your skin would break-out, but believe me my skin is very sensitive growing up with acne, and it’s done wonders for my skin.  I believe eating real food only and putting good products on my skin, the appearance is much better!
6. For the lips. Makes a nice light gloss and moisturizer for my lips. I found a small little container for my purse to put on whenever.
7. And finally one I haven’t tried, but will (on a day off alone first…LOL) is for deodorant!  Cavegirleats.com says, “go with the trusty combo of baking soda and coconut oil. A swipe of oil topped with a dash of BS will leave you odor-free all day.”

That’s a start!  I’ve been searching for good recipes also for lotions, bars for soap or insect repellents, shampoos and even laundry cleaners and I have found some great ones on http://cavegirleats.com/ and http://wellnessmama.com/ if you would like to check them out.  And if you try them before I do or have recipes of your own, then pass them to me and I’ll share.

Well, I know you’re thinking I’m going hippy, but it’s more Paleo hippy…it’s the hippy that’s healthy and smells good…like coconuts.

No Regrets!

My Dad told me to never have regrets, no matter what decisions I make.  He said you can’t have regrets because you learn from your mistakes.  He taught me well even though I took a million different directions in my life, and I learned and had plenty of experiences that may have felt regretful at the time, but then led to something special.  I also believe the above statement…don’t regret the things you didn’t do in life…chances you didn’t take.  I know too many people who stay in situations that make them unhappy and feel stuck.  “Too involved, too old, not enough money…I can’t”.

All changes and situations in our life, good or bad, are life-learning and help you grow.  I know this well.  These situations will assist in the decision-making in our life and lead us to happiness.  At least I would hope.  No one said it would be easy to obtain.

Do you accept the fear, embrace it and take chances? Do you have anything or anyone in your life that holds you back? Are the people closest to you supportive of you in what you do and the chances you want to take?  Maybe you have the love of your life and they support you fully, but then you hold yourself back from a goal or a dream.  Or perhaps you want to take a chance on a career change, but have no support.  Or maybe you’re in love with someone you feel you cannot have in your life…or maybe you’re out of love with someone you feel you cannot leave.

So if you had to do it all over again, would you be in the relationship you are in now, have the friends you have now, have the job you have now, have the home you have now, live in the city you live now?  Are the 5 or even 10 people you are closest to now the same people you would choose if you had the chance to do it over again? Are you living the life you had hoped for yourself?  Are you happy in each aspect of your life?

Are you willing to take a chance, make that leap and that change in your life that will make you happy?

We have this one little life to live.  Don’t have any regrets.

It’s Not Just a Diet, It’s a Lifestyle

Paleo diet, Caveman (or Cavewoman) diet…whatever you want to call it, it’s more than a diet, it’s a decision to change your life for the better.  It’s about obtaining and maintaining ultimate health…more and great sleep…forming a community…little stress…making time to play…make time for yourself…positive attitude…loving yourself…more fun…lifting heavy things and enjoying it…happiness.  It’s getting back to the basics.  Adapt to nature.  It’s about spending time with family and friends, laughing together, eating together, playing together…sharing life.

When I took on the diet part I didn’t know about anything more than taking control of my health, which really, when you take care of this main part the rest of it falls into place.  With all the research I did, I realized in order to have the best health possible I would have to put the whole picture into perspective.

Surprisingly most of the changes came naturally with the diet; hard to explain.  Even though I’ve adapted to the diet 100%, I am still working on the lifestyle…this requires more discoveries, more time and more changes I am more than willing to make.  I like this life.

• Exercise becomes more natural.  Lift heavy things.  Take long walks (walk dogs).  Feel stronger.
• Enjoy nature.  Listen to the night sounds.  Savor the sound of waves on a beach.  Watch sunsets and sunrises. Encounter nature alone or with others.  You will just be more aware of your surroundings.
• Discover all the parks around you.  I know of several parks in Southeast Louisiana that I would love to visit again.  It’s peaceful.
• Enjoy the sun and feel the benefits of natural vitamin D without coating our skin with chemicals.
• Sleep for 8-9 hours a night because it makes us feel good, productive and necessary for good health.
• Learn to appreciate real food and how it is made.  Discover real farmers who raise animals, vegetables, eggs and fruits in a natural way.  You will just be more thoughtful about your food and make better decisions about what you put in your body when you commit to only eating whole real food.
• Discover new local places to get your meats like a local butcher or a farmer’s market.  Plant some vegetables or herbs.
• Researching to know what foods make you healthy and why.  What nutrients and vitamins are contained in food you eat.  It not only gives you more knowledge for yourself, but you will be able to help others.
• Spending time with family and the people you love.  My last trip home was more significant to me than I ever thought it would be and that is saying a lot. Laughing, playing, cooking together.  From sunsets and boating to a concert to happy hours to BBQ family gatherings to cooking together and laughing together.  Really enjoy good times.
• Finding people with like interests with the Paleo lifestyle and forming a little community of friends to bond with.  Maybe it’s in the city or an online group.
• Simple living.  Cut things out that have no meaning.  Throw things away that aren’t necessary.  Maybe it’s time to just live a little more basic because it is really all you need.  You will find you will appreciate what you own more than before.  It might be papers, books, Mardi Gras beads, clothes that don’t fit.  Maybe it’s people in your life that clutter your head.
• Enjoy slow living.  Have a campfire or make a fire pit.  Walk in the rain…I do have my shrimp boots :). Have a picnic.  Go camping.  Go canoeing or kayaking.  Go fishing. Go boating to enjoy that sunset. Plant a garden. Stare up at the sky and star-gaze.  Play games.  Be silly. Throw water balloons.  Build a fort inside or outside.
• Be creative.  Creative art, writing (hey who would have thought I would have started a blog!), photography, building things, collecting, sewing.  Make it fun.  Creating makes you happy…believe me.

You get the idea.  I still like the Paleo or Caveman lifestyle to describe it…maybe that forgotten world is really what it’s supposed to be like for us humans. We know all animals should eat, live and play in their own natural way, but that’s changed for us, but why? Sure progress is wonderful, but not if we are too sick, too busy or sad to enjoy it.  It’s a nice feeling to eventually have a stress-free, peaceful, happy life…one in which I am fulfilled on the outside and the inside.  Euphoria.  That’s what I’m striving for.  I feel I make discoveries about myself, my life and my surroundings daily.  Ever-changing.  Becoming fearless.

Love this song…it’s a little primal in sound and the only words “Don’t think about all those things you fear, just be glad to be here”.

Red Dress Run…Summer Fun in New Orleans

It’s hot here and it’s been raining for what seems to be several weeks.  This does not stop New Orleans from having fun.  Thankfully the rain ended early today for one of the most fun times here…the Red Dress Run.  One week after the Satchmo Fest and tonight we have Dirty Linen Night on Royal Street.  And Red will mix with the dirty whites of the gallery seekers tonight.

I worked today, but this does not stop me or anyone else witnessing the effects of Red Dress Run.  I watch my neighbors stumbling in their houses all adorned in their red dresses.  Even my neighbors, who I always think of as very straight-laced came house a little wobbly, slurring words shouting of a great time and that I need to come next year!  As the sun sets they are still lingering in the neighborhoods.

The “race” is downtown starting and ending in the French Quarter…not sure how many of the 8000 or so ever make it to the end with the bar hopping in between!  When I lived in the Quarter, if I didn’t participate, it sure was fun to walk around and take in the red dress sightings.  Nothing like a straight hairy beer-bellied guy in a too tight red dress he borrowed from his wife!  Very funny!

For 18 years this run has been going on and proceeds go to various charities and non-profits and it’s just plain ole a hell of a lot of fun.  So if you’re not from here check it out and put in on your calendar and don’t be afraid of a little Louisiana heat.  Check out Red Dress Run on Facebook or the Hash House Harriers who are the self-proclaimed group the “drinking club with a running problem”.  So mark your calendars…I don’t want to miss this again next year!

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Note: some of the pics are from local photographer and cookbook author Roy Guste who has some amazing photos of New Orleans!  You can also find him on Facebook.

Be Prolific, Not Perfect

“Rabbit’s clever,” said Pooh thoughtfully.
“Yes,” said Piglet, “Rabbit’s clever.”
“And he has Brain.”
“Yes,” said Piglet, “Rabbit has Brain.”
There was a long silence.
“I suppose,” said Pooh, “that that’s why he never understands anything.”
– A. A. Milne ~ Winnie-The-Pooh

Just a thought tonight.

(And who wouldn’t want to hear a quote from Winnie the Pooh and Ghandi in the same post?!)

We do this to ourselves and mostly others convince us of this…be perfect.  Be disappointed in yourself if you are not perfect.  Wow, how messed up!  I do this to myself in my art…trying to make it perfect, but why?  Will it be worth more? Or is it just to make me feel better about myself…make it look like I tried harder, but only to myself.  When I just have to look at my painting and say Yeah, looks pretty damn good and I’m done. Sign it and it’s over.

Some are so busy trying to be perfect that they self-destruct or fail miserably.  They are so consumed with their perfection they would rather lose a relationship, lose respect or lose composure than to be seen as imperfect.

For others sometimes I see this fear they have of what “they”, will think of them.  “They” can be family, friends or people you don’t even know.  I see people judge and be judged all the time. Hell, I see it on Facebook daily…wear this…this job is better than yours…you can’t be in this type of relationship…you must believe my religion…you must vote for my guy…the “you are wrong I am right” attitude.  How pompous!  They don’t say these things because they care or really want to give guidance. This person can believe what they want, but they don’t need to impose it on others to make you perfect in their eyes. People want to tell you how to live your life; if what you do is acceptable to them.  If you allow them to run your life, first they will feel they need to control everyone else in their lives in the same manner, and second you will not be living your own life.  This person cannot tell you how to dress, what job you should have, who to vote for, what God to believe in, how much money you should make, or what relationship is perfect for you in their eyes.  You live this life to be happy…to love yourself…to love others…a self-satisfying life.  Don’t question yourself because of the intrusion of others thoughts, live your life according to your own beliefs and believe me happiness and inner peace will prevail.

We need to be creative to the best of our abilites…be productive in all that we do….live a life that completes us.  And just stop and be satisfied that we have done our best according to ourselves, be happy with what decisions we make and know we don’t have to be perfect.  We can make mistakes and still succeed knowing we were prolific and not perfect.

And yep, be happy with the work we did, sign the painting and move on.

 A “No” uttered from deepest conviction is better and greater than a “Yes” merely uttered to please,

or what is worse, to avoid trouble.

~Mahatma Gandhi

Breathe In, Breathe Out

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Three days with no phone, no Internet and no television.  Ahhh felt great…and although most times I love our advanced ways of life, I sure do appreciate rustic semi-primitive life.

My brother, Paul, his wife, Kim and I have just returned from Long Lake in the southern central part of Michigan. Rolling hills, country side, small towns, Amish villages and many lakes filled with summer vacation homes and boats. People from the cities flock here on the weekends looking for their escape from reality. Kim’s family has been coming to their cottage for many years; her grandfather having built the house in the 1940’s and most of her life is filled with wonderful memories that include times on this lake.

And we’ve created new memories the past few days.  Boating, swimming in the lake, home-cooked meals, campfires, sunning on the dock and sunset cruises. My dogs, Mama Bear and Bandit enjoyed hikes in the woods and their first boat rides on the pontoon boat.  We all shared childhood memories and dreams of living like this all the time.  Why can’t it always feel this good…this relaxing?  Really, why can’t it?  Although I love living in New Orleans, the thoughts of traffic, construction and busy neighborhoods really can squeeze the life out of you sometimes…making it difficult to relax.  Being at that lake was like it’s own form of meditation for me and I’m sure for Paul and Kim too.  Actually I know it has, because it brings them home to figure out what obsticles lie in their way trying to incorporate more of that oasis of a lake in their regular life.  And how can I when I get back to New Orleans?  More walks in the parks, strolling the quiet areas of the French Quarter, hiking the swamps and woods…I don’t know.  Breathe in, breathe out…

But I will have some great memories left for me on this trip…a refreshed feeling.  There is no sense of urgency right now.

My favorite part to this song: “I’m going where the sun keeps shining, through the pouring rain…going where the weather suits my clothes.”

Two pups on a journey

Last years vacation

My dogs, Mama Bear and Bandit, love a trip.  Every walk is an adventure for them already.  So when we leave out tonight on our long car ride to Michigan, they will think of it as an exploration…a journey…a mission.  I have taken the same route for the past few years with them.  Do they remember the smells at the stops along the way?  Is it a memory for them or is each trip unique…new smells, new discoveries.

These two beautiful dogs of mine have been on an adventure their whole lives.  They were both rescued by Animal Rescue New Orleans separately after Hurricane Katrina.  Bandit was running around Harahan…the Hound of Harahan they called him.  He was first seen as pup, I believe, with his mom and siblings and was separated from the group and then on his own.  Apparently as a feral dog, although fearing humans, he was fed quite well by restaurants, bars and an older woman, Miss Sue, who left him ground beef and rice.  Mama Bear however had a tough little life, also a feral dog she wandered the streets battered and bruised with her 2 puppies and was eventually found by a group of boys from out-of-town (many people came to rescue and rebuild after Katrina) under a house with her pups scared to death.  ARNO found a home for Mama Bear’s puppies together at a home out-of-state.  This is where Mama Bear and Bandit met….two lonely, frightened feral dogs, rescued by humans and not knowing what all this meant.

Good things happened though…Bandit and Mama Bear became buddies…friends…or I call them soul mates.  If you never have believed in soul mates, the moment you spent time with them you would believe.  These two were ARNO’s first feral rescues and the love they showed these dogs is almost impossible to describe.  They domesticated them and cared for them like they were their own children and no home would be good enough for either of them.  Until I came along.  Three years ago I lost my dog, Molly.  I was devastated, but to know and love Molly, would be to know you could pass on love to another animal…she made it easy, the angel she was.  About a month later I went to ARNO just to see.  I walked a few dogs and played with them then they brought out Bandit to me.  One ear up and one ear down…he was quiet, kind of sad and extremely sweet…and he came home with me.  We became buddies.  He took well to my cats (another story of course). And then we moved.  A bigger house with a yard in New Orleans.  I had wanted a yard again for Molly, but now Bandit would get that yard and I was so excited…he needed this!  He loved the house, found a chair to lay in and he was happy.

But, he was sad when I left for work…he cried.  My neighbor told me he cried all day.  I felt so bad for him, but what could I do?  Well, a few weeks before Christmas I was on Facebook and happen to see a little letter about Mama Bear…she was still at the shelter and needed her forever home and then it said she was so sad and lonely because she missed her friend Bandit.  I cried…sobbed.  She can’t be alone…that’s why Bandit was crying…he missed her too.  I replied to the email on the post and asked if I could adopt Mama Bear.  Now I had everyone at ARNO crying…this was HUGE!  This was their dream and a Christmas gift.  So I took Bandit the next day to the shelter to get his girl.  Wow…happiness!  Everyone was there to see these soul mates ride off in the sunset together.

They are inseparable!  They are so happy together and they make me happy too.  There is nothing sweeter than to be on one of our many walks and see Mama Bear reach over and give her Bandit a kiss.  It always makes me smile.  They really love each other.

That is why our trips, our journeys are so special…every walk is special.  And when we go to Michigan, people say “You are driving all that way by yourself?”…No, I have Bandit and Mama Bear with me…we are off on our big adventure.

It Really is the Best Medicine

The laughing fit was today.  My friend and co-worker was reading an article online to us about pick-up lines and he started laughing…laughing so hard he couldn’t speak to tell us what was even funny!  Apparently Steve Martin came to his mind as the “Wild and Crazy Guy” back in the old Saturday Night Live days.  The laughing fit went on so long that all 4 of us were cracking up!  It’s infectious…when you hear someone laughing genuinely hard; it is automatic you will laugh along with them.

This reminded me of my mom.  Now just to go back, she was in the hospital battling leukemia in a hospital in Toronto and the one thing that makes me smile still about that whole sad situation was a time we walked in to visit her and she was laughing so hard with her roommate about something silly…and she always used the line “laughing so hard I’ll pee my pants!”.  They couldn’t even remember what they were laughing about that was so funny…tears of joy!  It was so good to see her laugh…you could see it made her feel better.

Again a wonderful memory.  My dad was the epitome of a fun time.  He created the definition of laughter…he loved to laugh and to make everyone around him do the same.  He mastered it.  For anyone who remembers him, the memory will always include something funny he did or said…and whoever tells the story will inevitably start laughing.  I can think of too many right now!

From one moment to another, it reminded me that laughter really is the best medicine. It’s infectious, contagious…and priceless. When you share your laughter you can make a whole room happy if even just for a few moments.  It enhances relationships between friends or couples.  Your fondest memories quite often include laughing. Or maybe you look at a friend and that one look brings back something so funny you bust out with laughter. It lightens the load from your shoulders, keeps you grounded, improves a bad mood, decreases stress, relaxes your muscles…and it’s free medicine.

So laugh at yourself, laugh with friends…that good ole belly laugh, laugh so hard it hurts, the embarrass yourself giggle, the face turns red and you start crying kind, laugh so hard while you are drinking it comes out your nose, laugh so hard no sound is coming out, laugh so hard you squeeze your eyes shut while shaking your head, laugh so hard it gives you a cramp in your side…and laugh so hard you gotta pee your pants! Giggle, chortle, chuckle, howl, guffaw.

The best part of it is looking back on the moment, if it doesn’t at least make you laugh again, it will bring a smile to your face.  Ahh I feel better now!

And I’m Feeling Good

“For what it’s worth: it’s never too late or, in my case, too early to be whoever you want to be. There’s no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view. I hope you live a life you’re proud of. If you find that you’re not, I hope you have the courage to start all over again.” ― Eric Roth, The Curious Case of Benjamin Button screenplay

The fear of change is very real, but all it takes is believing in yourself and the movement of one step forward.  What do you have to lose? Even if you tell yourself you can’t make a change, you have to think past that; think past the heart pounding or the lump in your throat and just move forward.  Every time you make a decision to do something that makes you feel better about yourself or makes a beneficial change in your life, your whole experience will be great.

When you stick to your health and fitness goals the change may take a while but great things happen to you.  I am often asked about my change and my experience.  The first step was the decision to make the change in my life and these are the wonderful things that happened to me.

The first time I was able to buy a smaller clothing size.

Learning how to weight train properly and then managing my own training routine.

Deciding to eat clean and feeling proud of the change in how I felt and then quickly losing weight.

Meeting my first goal of losing 25 lbs.

The time I could fit in my skinny clothes, which were a size 4.

Reaching my next goal of losing 35 lbs and feeling confident and hungry for more.

The time I went to buy a pair of jeans and it was a size 0 and so happy I told everyone about it, even the girl at the store!

Going to a different store and verifying it really was a size 0.

The feeling that I could do anything!

Bringing all my former skinny clothes to the Salvation Army.

Noticing some muscle definition.

Reaching my next goal of 40 lbs lost.

Changing my eating and living plan again, deciding it is a life change to give up sugar, processed foods and grains.

Losing 2 more pounds for a total of 42 lbs and 2 more inches off my waist!

Being able to lift heavier weights easier.

Actually having muscle definition in my arms and legs and noticing stomach muscles for once in my life!

And others noticing too!

Being able to do 2 semi-assisted pull-ups.

At 44 years old I now look younger and feel 20 years younger.

Feeling super confident, sexy, healthy and alive!

I made the decision to step forward and change my life; to nourish myself and my well-being and I don’t mind patting myself on the back because I feel good!  And if you are looking to make that change…go ahead give yourself the push to take that step!

“When people are ready to, they change. They never do it before then, and sometimes they die before they get around to it. You can’t make them change if they don’t want to, just like when they do want to, you can’t stop them.” ― Andy Warhol, Andy Warhol in His Own Words

Find Yourself, Live Now, Find Happiness

I have invited a dear friend as a guest blogger.  She says we were sisters in a prior life and I also believe this is true…

As a society we spend so much time making lists, adding to and crossing off, that we never live for NOW. I told my Mom just today to stop worrying about when she will be able to go home, (she is staying with me until after her foot surgery at MD Anderson for melanoma), just enjoy being HERE. As Westerners we have been indulged with belongings and an extreme sense of urgency. We worry now for tomorrow, we worry now for next week, and we always want to be somewhere other than where we are now. We have done this our entire lives; we raise our children that way. We do not know how to experience NOW.  We spend lots of time preparing for things and then when the time comes we have no idea how to enjoy the moment, we are on to the next worry of the day.

I am that person that Pogirl discussed with a life of frustration, stress and anxiety. This has caused health problems and exhaustion.  I went to the Dharma Center for meditation, to de-stress and to find a center.

Religion has never made much sense to me and Eastern philosophy answers my questions in a way that I can understand and believe. “Blind Faith” is just not in me.

To make sense of it all, I have resigned myself to the scientific belief that energy is neither created nor destroyed and I believe our soul is energy. I am not trying to say there is no Creator, because I believe there is, but I do have trouble believing in the “all seeing, all knowing” Creator that allows such evil and suffering in the world.

At the Dharma Center and with Buddhism in general they teach you to live in the NOW. Experience NOW, Live NOW, Love NOW and learn to just BE.  Don’t spend your life waiting anxiously for what is next.  It only causes anxiety and stress.  Live Now and Know You! That is what I am finding to be the path to happiness.

Rebekah (aka Rebel)

Sleep is Calling My Name…

My eyes are half closed so this will be a quick post. I am on call this week for work…my duty. It requires about 70 hours in the office plus weekends, phone calls out of the office and waking up at 0345 each morning. Even though my personal time is shortened by about 3-4 hours each day during this week, that doesn’t mean I skip any workouts. I try to keep them to an hour and work as hard as I can. Of course add in time for the dogs and cats, preparing meals, dishes, laundry, grocery shopping, errands, maybe some time for artwork and of course blogging…this leads to less sleep and one tired chick.  But you know what does not get done? Housecleaning. Screw it!  It’s not high on my list when my time is so valuable.  There is no choosing between “me” time and mopping floors.  That kind of stuff in your life won’t vanish…it will still be there when you are ready to tackle it.

Lesson:  do what’s important in your life first, keep your obligations, minimize chaos, keep time for yourself, and please don’t worry about cleaning the damn house! Oh and sleep. I just turned on my nature sounds app.

Peaceful.  Sweet dreams.

Focus ~ Desire ~ Dedication ~ MOTIVATION

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I read motivational quotes for fitness and life; absorb them and live them.  I watch motivational videos to keep me going.  I try to inspire others.

There are no excuses for me anymore.  I have FOCUS, DESIRE and DEDICATION and it’s all from the motivation to reach my goals, and the next goal after, and my future goals.  From the moment I stepped in the gym one and a half years ago I told myself I would press on…you can do this Denise…I can move through the pain…I can lift heavier weights…I can lose weight…I can be healthy…I can be stronger.  The “I can” led to “I will” then “I AM”.  I FOCUS on HAPPINESS.

Motivation is a very powerful word.  If you don’t have it in any aspect of your life then you cannot succeed.  If you want to succeed then find pictures, videos, quotes, anything to get you to focus on your goals…talk to someone you know who will keep you motivated.  Make sure you have goals set and stick to them.  Write down your goes and put them where you can see them…on your desktop, on your mirror, on your fridge.  Know you CAN and WILL reach your goals.  You are the ONLY person who will make it happen so plan to keep yourself MOTIVATED.  YOU CREATE your desire and your dedication.  You have NO EXCUSES!

I have been watching this video for about a year now.  For a long time I watched on my phone as soon as I got to the gym along with a couple other videos.  The words and the are motivating enough and the workout aspect makes you strive to do more, but the video of Brock Mealer working to reach his goal to walk is very inspiring and he can’t help but to motivate you.  Doctors told him he wouldn’t walk again, maybe a 1% chance.  He was in a automobile accident on Christmas Eve with his family that killed his father and his brother’s girlfriend and left him confined to a wheelchair.  With the encouragement of his mother and brother, a Michigan football player, and the motivation to walk, he sought the help of the strength and conditioning staff at the University of Michigan. His goal was to walk out on the football field for the first game touch the banner that many Victors had before him.   You can read the story, but watch this video. That, my friends, is motivation and determination.

Not the Same ‘Ole Breakfast

I love breakfast…a good Cavewoman breakfast! I think it should be a good hearty meal that puts fuel in my body to start my day. It gives me energy, not the kind of meal that makes you want to nap. So are you tired of the usual or ready to take the white-knuckled hold off that cereal box?  Think outside that box and eat some great tasting food that can keep you full until lunch.  On the weekdays I eat when I get to work, dragging out my containers of food.  Inevitably everyday someone makes a comment about my food…”Smells great”, “You’re eating dinner for breakfast?” and my favorite “You’re really going to eat all that!”.  The food you put in your body should be thoughtfully made and it should make you feel great.  And they should be easy.  When I plan a breakfast I usually make a few to several servings to save me time for the rest of the week.  I do the same for my lunches or when I need a quick nutrient dense meal after my workout.

I won’t put calories, or fat content, or carb content for any of my recipes.  Know the portion size you need or desire.  It’s just me and I’m on a budget so when I get home from the grocery I portion the meat in 4, 6 or 8 oz and freeze. (Next purchase is one of those vacuum pack Foodsavers).  Also, on this way of eating I eat good-sized portions of food and I am full.  Since I do not eat sugar, processed foods, grains, soy or legumes this leaves the door wide open on how much I can eat.

Here are some of my favorites and as I continue to create more or find some good ones online I will post:

Breakfast “sausage” meatballs with 2 hard-boiled eggs and broccoli

This was today’s breakfast:Turkey Sausage Meatballs with eggs and broccoli

To make the meatballs:

1 lb of ground turkey or ground pork or a combo

2 eggs (free range)

4 tbsp-approx course ground flax-seed (no breadcrumbs!)

4 good shakes of cayenne

4 good shakes of tumeric (optional

4 good shakes of sea salt or kosher salt

garlic powder, onion powder and poultry seasoning – a good amount of each

Make into meatballs and fry in unrefined coconut oil.  This makes 16 meatballs.  You can freeze them or keep them for the next few days.  Partially cook your broccoli so you can just reheat.  Top with some grass-fed butter.  And 2 hard-boiled eggs.  I usually make 8 or 10 to have available for the next 2-3 days for meals and snacks.

Other breakfast ideas:

• Sweet Potato patty topped with bacon and a fried egg, fried in the bacon grease or coconut oil.  Season the mashed sweet potato with cinnamon, chili powder, cumin, salt & cayenne then form in a patty and fried up in the bacon oil or coconut oil. Don’t forget some veggies.
• Green Eggs and Ham: chop spinach, broccoli, green onions, salt and pepper, saute then scramble in 2 free range eggs.  Serve over a ham steak or slices of good ham (low sodium, not processed) – homemade pesto would be great also if time and ingredients permit.
• Pulled pork cooked with diced apples, onions and garlic and served with vegetables and top with some walnuts.  Crock pot the pork so you have quite a few meals.
• Sweet potato hash from Everyday Paleo and she has a lot of great recipes especially if you have kids.  Here is the recipe http://everydaypaleo.com/2010/09/25/baa-baa-breakfast/ very simple and you can use it a variety of ways.  Looks like a good snack too.
• Another one I like from Everyday Paleo is the Paleo Apple Muffin recipe.  Have one with 2 pieces of low sodium/low or no sugar bacon and a fried egg. http://everydaypaleo.com/2010/07/07/server-problem-solved-and-paleo-apple-muffins/
• Grass-fed beef burger or steak topped with sautéed spinach and mushrooms and an egg.  Cook the egg any you want.
• Chili with spinach and avocado recipe:

 Saute 1 chopped onion, 6-8 garlic, 1 chopped red bell pepper, Anaheim or jalapeno pepper, celery in coconut oil and put in crock pot.

Add to crock pot approx 3lb grass-fed beef roast.

Add 8-10 sliced mushrooms and 2 tomatoes diced

Season well with chili powder (lots), cumin (lots), sea salt, pepper, garlic powder, cayenne, onion powder

Let cook overnight and it will make you about 12 servings

Serve hot over spinach and topped with sliced avocado and or a fried egg.

• Chicken breast topped with an egg, avocado and vegetable (fried or poached) – hint for egg in a microwave: grease a ramekin and carefully break an egg inside and microwave for 20 seconds
• Muffin Eggs – many recipes online, but basically grease muffin tins well, season and cook some beef or bacon or turkey and chop some vegetables and place in the tins.  Pour beaten eggs overtop the meat and veggie mixture almost to the top and bake for 20-25 minutes at 350 degree oven.
• Pumpkin pancakes (or banana) recipe – I am still playing with this recipe, but here is the approximate recipe and work with it and it will be good

Makes approx 18-20 pancakes and they freeze well to take out when needed:

3 cups of almond flour or coconut flour or a combination

7 or 8 whole free range eggs

1/2 cup unsweetened peanut or almond butter (any nut butter)

1 can organic pumpkin or 2 bananas mashed

3 tbsp organic unrefined coconut oil

3 tbsp vanilla

2 tsp baking powder

2 tbsp cinnamon

1 tbsp pumpkin pie spice (optional)

1 cup unsweetened almond milk or 1 can organic full fat coconut milk

1/2 cup ground flax-seed

3 handfuls fresh spinach

1/2 tsp salt

Put all the ingredients in a blender until it’s pancake batter consistency.  Adjust with wet or dry ingredients.  Refrigerate for about 30 min to set.   With coconut oil heated in your pan, drop by 1/4 cup full into hot oil and flip as you would a pancake.  They are not big, but 2 or 3 will fill you up.  Top with a tablespoon of organic unsweetened apple sauce or diced apple or any seasonal fruit and a couple of pieces of bacon.

There is many more recipes you can find online or just be creative.  Basically breakfast doesn’t have to be what you think it should be…just use real whole ingredients, plan and cook ahead when you can, make it satisfying and most of all enjoy your food!

If you have any good ideas for breakfast that would follow this plan, please let us know!