Spiral Zucchini & Shrimp.  This is now a family favorite. Offering thanks to a friend who shared the recipe! Simple. One pan. Easy. Delicious. 2T olive oil; crushed red pepper flakes - to taste ; 1 pound of de- veined raw shrimp ( optional, of course ); 2 cloves minced garlic; 3 medium to large zuchhini ” spiralized ” - could be sliced thin on a mandolin, too!; 1/2 lemon; 1 cup sliced grape tomatoes. Skillet at medium heat. Add olive oil, red pepper flakes and garlic. Add shrimp. Cook 3 - 5 minutes until the shrimp is opaque/pink. Set aside cooked shrimp.  Add zucchini to pan.  Cook until tender.  Add tomatoes. Re-add shrimp to warm.  Squeeze lemon. Serve & enjoy!


Apple & Blue Cheese Coleslaw. I love coleslaw! This is an excellent variation! 2 pounds of slaw. 5 celery stalks chopped. 2 apples chopped. 3/4 cup veganaise (mayo). 2 T red wine vinegar. 1 T honey. 3/4 cup crumbled blue cheese. Combine first 3 ingredients. Whisk mayo, vinegar, honey. Combine all and mix in blue cheese. Serve with fresh spinach or your favorite crunchy green. Enjoy!

Apple & Blue Cheese Coleslaw. I love coleslaw! This is an excellent variation! 2 pounds of slaw. 5 celery stalks chopped. 2 apples chopped. 3/4 cup veganaise (mayo). 2 T red wine vinegar. 1 T honey. 3/4 cup crumbled blue cheese. Combine first 3 ingredients. Whisk mayo, vinegar, honey. Combine all and mix in blue cheese. Serve with fresh spinach or your favorite crunchy green. Enjoy!


Pelvic Integrity is at the heart of a healthy vibrant psoas. When one psoas is tighter than the other it is almost always because of disrupted pelvic integrity. Remember the psoas is a messenger so don’t shoot the messenger! Instead, balance your pelvis to balance your psoas. Key reminders:

1) Sit on top and in front of both your sits bones (tuberosities)
2) Keep both feet on the floor (do not cross your legs)
3) Stand with weight distributed on both feet
4) Avoid or fill in all bucket seats (scooped bottom chairs & car seats)
5) Remove items from back pockets before sitting (i.e. wallets, phones)
6) Stop over stretching sacral iliac joints (i.e.poorly executed lunges)
7) Articulate your hip sockets

NOTE: Find explainations and specific explorations in “Chapter Three: Centering The Pelvis” in my book Core Awareness: Enhancing Yoga, Pilates, Exercise, and Dance

Liz Koch, May 2014 email message




We want our ligaments to be tight & strong with only a slight amount of give or play. Ligaments weaken as a result of diminished use & become vulnerable to injury. If we injure our back and stop picking things up as well as stop bending, then we will lose ligament strength.
Tom Myers & Ben Benjamin webinar on 11/20/11 (via lisalong)

Leg Slides. A wonderful post-partum exercise. Also good as an exploratory movement for everyone to feel how the legs connect to center.




Gujarati Cauliflower. One head of cauliflower chopped. 1 tablespoon sunflower oil. 1/2 teaspoon mustard seeds. 1 teaspoon turmeric. 1/2 teaspoon sea salt. 1/2 Teaspoon curry powder, mild. 3/4 Cup water. 1 tablespoon coriander powder. In a medium skillet heat oil and add mustard seeds. When they pop, add turmeric, salt and cauliflower. Mix well. Cover and cook for five minutes over medium heat. Then, 
add rest of ingredients, including water. Cook another five minutes over low heat, covered.

Gujarati Cauliflower. One head of cauliflower chopped. 1 tablespoon sunflower oil. 1/2 teaspoon mustard seeds. 1 teaspoon turmeric. 1/2 teaspoon sea salt. 1/2 Teaspoon curry powder, mild. 3/4 Cup water. 1 tablespoon coriander powder. In a medium skillet heat oil and add mustard seeds. When they pop, add turmeric, salt and cauliflower. Mix well. Cover and cook for five minutes over medium heat. Then,
add rest of ingredients, including water. Cook another five minutes over low heat, covered.


Parkinson’s as it progresses  is heavy to bear.

Parkinson’s as it progresses is heavy to bear.


Sunday Rest

Sunday Rest


Homework for my Classes