Welcome to GreenYogi Nutrition where I share my passion for real-food nutrition, recipes, fitness and yoga for overall health and wellness.

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Gratitude Journal Reflection

gratitudejournalRight around Thanksgiving, I decided to try a completing a 21-Day Gratitude Journal, and also encouraged the teachers at my school to do the same. I wanted to post the pictures here because I know many of my readers do not follow me on Instagram or Facebook – where the gratitude journal was originally posted.

Overall, it was an awesome exercise of gratitude. Some days were harder than others, not because I wasn’t grateful for things in my life, but just because I was feeling blah. I decided to just go with it and if I missed a day, no biggie, I just picked up where I left off. I have a tendency to be really hard on myself, and when trying to pay gratitude to all the beautiful things in life, being hard on myself has no place.

Here’s recap for your enjoyment.

Day 1 – my family

Day 2 – siblings

Day 3 – my niece Alley

Day 4 – friends

Day 5 – my parents

Day 6 – colleagues

Day 7 – yoga

Day 8 – the beach

Day 9 – sunsets

Day 10 – lifelong learning

Day 11 – strength: Strength in life, difficult situations, and yoga.

Day 12 – hope

Day 13 – precious moments

Day 14 – I am grateful for the pure joy this time of the year brings my children (holiday season).

Day 15 – I am grateful to be someone’s marigold.

My friend recently shared with me such an incredible compliment “you’re my marigold Jenny.” 🌼 Read this great article about supporting each other, especially during the first year of teaching. http://www.cultofpedagogy.com/marigolds/

Day 16 – homemade ornaments

Day 17 – our garden

Day 18 – homemade gifts for friends

Day 19 – my little blessings

Day 20 – our pantry

Day 21 – new adventures

Have you ever completed a gratitude journal? What did you think?

💚 Jenny

 

Wellness Check-in ~ November Edition

Happy Thanksgiving Everyone!

In keeping up with our wellness initiative at school, we sent out our monthly check-in message for November yesterday and I wanted to share it with you too.

How is everyone doing in the wellness department? Has our wellness enthusiasm gone down the tubes as we entered this extremely busy season of conferences, the holidays, and life in general? I sure hope not! The busier we are, the more important a role wellness plays in order to maintain our happiness and sanity. 😉 Life happens, I totally get it. Look how long it’s taken me to get out this email! I’ve been thinking about you guys and your wellness reminder since November 1st and I am just finally sending it to you. Better late than never… 🙂

Some things we have been up to this month – great job everyone!

  • social gatherings at friends homes
  • family gatherings
  • girls night out
  • paint night out
  • Spartan race finisher
  • half marathons, 5K’s, indoor cycling, rowing, yoga, HIIT training

spartanCTvX-jWUsAALF0o

For November and December, we would like to propose the following areas of wellness to focus on: Emotional/Spiritual, Social, and Physical.

Emotional and Spiritual: These components tend go hand-in-hand, especially during the holiday season.

A few ideas on this topic:

  • Maybe take some time to reflect on your year: give yourself a pat on the back for all of your accomplishments and set goals for next year.
  • Think about what makes you happy – are you doing any of these things?
  • What you are grateful for? Consider keeping a 21 Day Gratitude Journal – perfect timing with Thanksgiving and the holiday season upon us. I think I’m going to start one on Thanksgiving Day!
  • How you are taking time for yourself during what tends to be an extremely busy time?

Social: The holidays are a perfect time for the social wellness component. There are often many gatherings of both friends and family and time to catch up with friends and family that you may only see a few times a year. This is all good stuff. Try to enjoy each moment, even though sometimes times with family can be stressful as well. 😉

Physical: It’s always a good reminder for everyone about the physical wellness component. As the weather gets colder, we tend to move less. Remember, even if it’s 10 minutes a day, it’s still movement.

A few ideas on this topic:

  • Walk around the playground during recess duty
  • Walk around your floor a few times before or after school
  • Whatever you choose, remember it’s for you, it should be something you enjoy.

I hope the teachers at my school read this message and smile. I also hope it encourages them to remember how important wellness is for everyone and to take care of themselves in any way that makes sense in their lives, especially now that the holiday season is upon us!

Wishing everyone a very Happy Thanksgiving! We have a lot to be thankful for this year and always. <3

xoxo

Jenny

 

 

October 2015 CSA Wrap-Up

Happy Fall Everyone! This fall has been absolutely beautiful in terms of weather and another awesome CSA month. I do love the fall season, the weather, the apples, the pumpkins 🎃, but was especially sad to say goodbye to the summer sunshine and time outdoors. This October we did our share of apple picking and farm visiting, so we’ve been trying to get outdoors as much as possible in our free time, but it’s still hard to be inside all day… I seriously wish I could suck the sunshine into me when I’m inside so much – which is why I’ve been religiously taking my vitamin D (the sunshine vitamin). ☀️

Fall recipes are in full effect over here at the Murphy home. We have made our share of roasted everything: brussel sprouts, cauliflower, sweet potatoes, butternut squash, and even eggplant. Every Sunday we have a big Sunday dinner that usually involves a lot of roasting yumminess. Who’s coming over for dinner? In celebration of Halloween this past weekend, we made our very first pot roast. My mom would be so proud! <3

We had an abundance of apples once again this fall so of course I made a fair share of apple cake, apple-cinnamon muffins, apple crisp, and pumpkin carrot muffins. I cannot take complete credit for all of the recipes, but will be sure to post about the apple and pumpkin recipes that I loved and will make again. Paleo baking is generally challenging for me, and I consider myself a pretty good baker, but the combination of grain-free flours and eggs sometimes yield a very moist bread, muffin or cake. I’ll keep on trying until I get it right! Apple crisp is always delicious and comes out perfectly, so we make that a few times. 🍎

apple crisp

Okay, here we go, let’s review this amazing fall month’s harvest of CSA-awesomeness.

Week 17: broccoli, swiss chard, baby spinach, red cubanelle pepper, golden beets, bosc pears, red leaf lettuce

csa week 17-2

Week 18: spencer apples/bocs pears, orange cauliflower, broccolini, parsley, red leaf lettuce, spinach, green peppers, carrots, beets

csa week 18-1

Week 19: romano beans, green leaf lettuce, broccoli florets, pullet eggs, escarole, kale, festival squash, macintosh apples, green peppers

Recipes: apple-cinnamon muffins, pumpkin carrot muffins

csa week 19-1

Week 20: butterkin squash, broccoli florets, red cabbage, escarole, green pepper, grape tomatoes, spinach, empire apples, cilantro

Recipes: roasted and mashed butterkin squash, raw sauerkraut, apple crisp

csa week 20-1

We got the biggest red cabbage I have ever seen in my life the last week of the CSA and my real food/paleo brain thought, raw sauerkraut, you have to make it! And so I did – cooking adventure… here I come! It definitely took some muscle work to salt and squeeze the water out of the cabbage to begin the fermenting process so I’m praying it is delicious and worth it. It is still fermenting in our pantry as I write this post. I will definitely have post my cabbage to sauerkraut making experience including a taste test and the results of my experiment when it is completely done. It seriously feels like an experiment because it’s sitting in the dark in the pantry and I check on it every two days.

raw sauerkraut 2

What kinds of recipes have you been making this fall? Anything you look forward to making around this time of the year? Please share!

Until next time…

xoxo

Jenny

#BillionMileRace Challenge

Our Wellness Initiative at Runkle is going well so far. I am so glad to hear about many people moving their bodies and making time for themselves in so many different ways. I’ve wanted to get us involved in something where we can track our miles. While at the annual MassCUE Conference last week, I ran into the #BillionMileRace team. I also saw them this summer at the BLC Conference and knowing I wanted to go forward with our Wellness Initiative at Runkle, I am glad they were at MassCUE to remind me to sign us up!

Here’s a message I sent out to my teachers:

Find out more about #BillionMileRace here: http://www.billionmilerace.org/about

What does joining the #BillionMileRace Challenge mean for Runkle?

We now have a place to log any and all movement miles for teachers and students.

How to get involved:

  • Estimate any steps/miles you and your students take over the course of the week (at recess, walking around the building, taking movement breaks, etc.). Use a step counter or your iPhone.
  • Complete this form so I can start adding your miles to our school’s profile on billionmilerace.org: http://goo.gl/forms/IAQFY9EJVW

Did you know the iPhone has a built-in step counter? Even if you don’t use it for your own steps, you can use it when your class is moving. Search for the Pedometer app on your phone and start tracking your steps! 🙂

Get Social:

If you are on social media, you can Tweet or Instagram (tag me), or post to my Facebook group – anything you are doing related to wellness. Remember to use the hashtag #runklewellness. If you and your class are walking or running, you can use the hashtag #billionmilerace as well.

As we start to get our miles tracked, I will tweet and Instagram pictures of our progress. Do you think we can walk and run 1 billion miles? Now that would be awesome!

Until next time,

Jenny

xoxo

Wellness Check-In ~ October Edition

Hi guys! In keeping up with the Wellness Initiative at my school, I sent a message to teachers asking and reminding them about how they are incorporating the components of wellness into their lives. So far, it’s been going well. Teachers will stop into my classroom or see me around the building and share with me what they’ve been up to and how they have been incorporating wellness into their days and weeks. All positive so far!

My message:

How is everyone doing with our wellness components this month? We suggested a few areas of wellness for September & October: physical, social and career

Here is what some of us have been up to:

  • running in races: 5K’s, 10K’s, Half marathons
  • practicing yoga + barre
  • riding indoor cycling bike
  • walking outside
  • swimming
  • rowing
  • dinner with friends + family
  • professional development
  • team planning meetings
  • cross-grade collaboration

I wanted to remind everyone that even if you only move for 10 minutes a day, it is still something. And, that some weeks maybe you’re just not feeling it. All of it is okay. Give yourself a break, take a deep breath, and it will all be okay. 🙂

In terms of exercise, some weeks we just can’t seem to get moving or fit in exercise, which is why even if it’s just 10 minutes a day, it counts!  I remember I used to get so down on myself if I didn’t stick to my exercise routine, and that is the worst thing I could have done. If a week goes by and you’re not as active as you would like, there’s always a new week around the corner. The point is not to dwell on the past or put unnecessary stress on yourself. Keep going and keep trying, that’s what matters.

One workout I’ve been doing if I only have a short amount of time is a quick HIIT (High Intensity Interval Training) workout by Chalene Johnson (one of my faves) on YouTube. Short, quick, strength building, and sweaty – the perfect combination. Another one I like is from Fitness Blender. They have a ton of workout videos on YouTube which are so convenient when you want to move a little and can’t get to the gym or go for a walk or run. Finally, Natalie Jill is pretty awesome in general, but I first found her videos when searching for effective core workouts. This is just one example – so many of them are fantastic.

What have you been up to in terms of wellness? Do you have any favorite YouTube channels for quick and intense workouts? Share them with me!

Until next time,

Jenny

xoxo

September 2015 CSA Wrap-Up

Hi friends! Well, we started off September feeling like summer and we’re wrapped up September feeling like fall. While I do truly love the fall season, I was a little sad to say goodbye to summer this year. I really enjoyed time with my boys, and truly do cherish each moment as they are growing way too fast right before my very eyes. We had so much fun together at the park, at the pool, at the farm, at the beach, and just playing – they love to play. I also love the sunshine and the excessive Vitamin D. sunny I try to get as much as I can while staying safe in the sun. It is truly the happy vitamin for sure!

September came and went as usual. We all transitioned well back to school, while still missing our summer relaxation mode. Thankfully, we were able to enjoy the gorgeous weather and enjoyed some peach picking, which was new for us this year, and of course our annual apple picking tradition. We can’t have September go by without some Macouns – our favorites! apple

IMG_2077IMG_2155

Our own garden was still producing a few lovely veggies like butternut squash and eggplant. My friends at school have been enjoying my random deliveries of eggplant. 😉

This month’s CSA was great as usual. We got our share of lettuces, beets, and all different kinds of apples, which Braden absolutely loves. He sees an apple sitting on the counter and has to eat it right away. We were sad to see the fish share come to an end. That always happens in September. It was such a treat to have fresh, local fish every other week.

One vegetable I had never tried was the butterkin squash. It was delicious. It looked like a cross between a butternut squash and a pumpkin. It was bright orange on the inside. I roasted it with a butternut squash from our garden, then pureed it with some grass-fed butter and cinnamon, and enjoyed it for a few dinners!

Week 13: artisan tomatoes, paula red apples, peaches, broccoli crowns, cubanelle pepper, red leaf lettuce, corn, beets, swiss chard, lima beans, basil

csa week 13-3

Week 14: Boston lettuce, baby arugula, tomatoes, beets, romano beans, grape tomatoes, broccoli, orange cauliflower, radish

csa week 14-2 

Week 15: shell beans, swiss chard, acorn squash, carrots, green leaf lettuce, corn, beets, McIntosh apples csa week 15-2  

Week 16: Tuscan kale, corn, butterkin squash, red leaf lettuce, orange cauliflower, golden beets, gala apples, green cabbage

csa week 16-3

What delicious things have you been making as we delve into this lovely fall season?

Wellness For You

I was so inspired by a class I took this summer that I decided  to propose a Wellness Initiative for the teachers at my school. Well, I did it! I sent this out in mid-September and hope to send out bi-weekly updates and check-ins as inspiration and guidance on their wellness journeys. Together, with my colleague, our Physical Education and Health teacher, we are excited to see how this takes shape over the course of the school year.

Dear Teachers & Friends,

Our Wellness Initiative is here! Each month we will make suggestions of activities to incorporate into your month from a few of the wellness categories. If you have ideas you would like to share, please pass them along. The more ideas the better!

For September & October we would like to propose the following areas of wellness to focus on:
Physical
  • we encourage you to move your body, even if it’s only for 10 minutes a day
  • start your morning with some simple moves: squats, planks, step-ups, etc.
  • do a circle around your floor during the day
  • take a longer route to the office, or the printer
  • walk around the block before you go into your house and begin your evening
Social 
  • back to school time can be very busy – try to make time to connect with family and friends
  • we do such a great job of this over the summer, remember the fun times, and keep them going through the fall months (and take advantage of being outside!)
Career
  • many of us are involved in professional development opportunities in the fall (meetings, conferences, courses)
  • we are also starting off our yearly evaluation process
  • be sure to put yourself first in this endeavor, you are a lifelong learner, enjoy the experience and create goals that help you and mean something to you

In closing, we hope you are inspired throughout the year and have fun in this wellness endeavor.
  • If you would like more detailed information about our initiative ideas and the 7 components of wellness, please visit: http://bit.ly/wellnessforteachers
  • If you are interested in working with us on this initiative, please let us know
  • If you tweet something related to wellness use the hashtags #runklewellness #wellnessforteachers

What do you think of this idea?

Until next time,

Jenny

Back to School with Persistent Kindness

Happy Labor Day, end of summer and back to school everyone! Today in New England it is HOT and definitely does not feel like back to school weather, but alas, here we are. We started back to school last week. While we were sad to say goodbye to summer, everyone had a great week. Brendan started first grade (and he absolutely loved it!) and Braden started back to his school too. We all survived and got back into our routines pretty quickly.

We had the opportunity to share positive summer experiences at our opening meeting with teachers on Tuesday. We had some great experiences shared from traveling to Greece to deepen curriculum learning to traveling to South Africa to continue work with teachers and students. I shared a few ideas from my summer professional development experiences and wanted to share them with you as well.

  1. Let’s re-think our classroom spaces. Kids (and humans actually) were meant to move, not sit still. With tools like GoNoodle, lots of teachers are making time for movement breaks, but I think we need to think about our spaces in a completely different way than we have before. Some schools are re-thinking their spaces and designing classrooms to increase student engagement. At the BLC conference this July, Erin Klein of Kleinspiration.com and a second grade teacher and mom shared excellent resources to get teachers thinking about their classroom spaces and how we can think outside the box a little to design classroom spaces that support and engage students. I highly recommend checking out her website and following her on Twitter and Pinterest.
  2. Being Well: I took a course entitled Being Well. We learned about the seven components of wellness, similar to what is taught to students in a Health Curriculum. We discussed the importance to wellness in our lives and the challenge of balancing all aspects of wellness each day. I proposed to the teachers at my school to be their “Wellness Warrior” this school year, along with the help of some of my like-minded colleagues, and guide them through monthly activities that remind us of an aspect of wellness that we can focus on for that month. I’m still brainstorming what this will look like when it is rolled out, but I hope it serves as a good reminder that we have to take care of ourselves in order to be our best… as parents, spouses, friends, and certainly teachers in the classroom.
  3. Persistent Kindness: I had the pleasure of attending Darren Kuropatwa’s presentations each day of the BLC conference. One was on Digital Ethics which tied in perfectly to the Digital Citizenship curriculum that I teach to my students. He gave the presentation as if we were his high school students and the stories and videos he shared were unforgettable. One quote that he shared, that he shares and challenges all students to embrace is this, and is going to be my motto this year:

persistent kindness

I was so inspired by this quote, when Darren asked us to use an awesome app called Phonto and share an inspirational quote, any quote, I created mine with this quote from Darren.

BLC15 Digital Ethics

My job as an Instructional Technology Teacher is multifaceted, to say the least. My primary role is to help teachers integrate and weave technology throughout the curriculum in grades K-8. I wear so many more hats though. Oftentimes, especially at the start of the new school year, I am troubleshooting Smartboards, installing toner cartridges, managing student usernames, helping teachers fix things, figuring out schedules, oh and teach students too, just to name a few. Throughout all of the little tasks I do each and every day, my goal is always to empower teachers to embrace technology, not fear it. I hope that my experiences at BLC, coupled with the notion of balanced wellness, help me remain positive throughout the stressful moments this school year and allow me to be present when my teachers and students need it.

A few ideas for this year:

  • Just breathe… in the face of adversity, act with persistent kindness
  • Inspire my teachers through a wellness initiative each month – we must take care of ourselves <3

Here’s to a fabulous year everyone!

xoxo

Jenny

August 2015 CSA Wrap-Up

We are very sad to say goodbye to August. It was a beautiful month. We had lots of fun, outdoor time with the kiddos, lots of relaxing and enjoying the beautiful weather, our garden was abundantly flourishing so many veggies, and our CSA was awesome as usual.

Here’s a recap of the month:

Week 9: pickle cucumber, Tuscan kale, zucchini squash, wax beans, romano beans, eggplant, basil, wild blueberries

Recipes: smoothies, salads, blueberry muffins

csa week 9-3

Week 10: peaches, cucumbers, radish, zucchini, wax beans, Tuscan kale, red leaf lettuce, baby arugula, green pepper + fish share: tuna (excuse the photography this week – it was pouring and we were on our way out of town!) csa week 10-3

Week 11: chinese eggplant, green beans, zucchini, tomatoes, Tuscan kale, basil, baby spinach, red leaf lettuce, gold beets

Recipes: tomato + cucumber salads, green smoothies, chicken & zucchini poppers

csa week 11-1

Week 12: tomatoes, corn, green pepper, zucchini, green leaf lettuce, summer squash, muskmelon, pickle cucumber, beets, wax beans + fish share: cod

Recipes: tomato + cucumber salads, beet + daikon salad, grilled cod with green leaf lettuce salad + tomatoes csa week 12-2

August is a big month for tomatoes and zucchini in our own garden. The tomatoes grew so tall this year and yielded a huge amount of tomatoes. Just this month we have made and canned three batches of salsa – that’s 30 pounds of tomatoes in salsa! We also made one batch of sauce with another 10 pounds of tomatoes. We grow primarily Roma tomatoes and they are perfect for both of these recipes. Zucchini has been quite plentiful as well. We have made zucchini poppers (chicken + zucchini meatballs, recipe coming I promise) every week this month. We have also made zucchini noodles or zoodles, and we have given a lot away to our friends!

one day of tomatoes abundance

What do you make with tomatoes this time of year?

Until next time…

xoxo

Jenny

Chicken & Zucchini Poppers

With the abundance of zucchini that is currently happening in our garden this very moment, I have been searching for zucchini recipes, and not necessarily treats like breads or muffins. Last summer I made savory zucchini cups, which were similar to zucchini fritters except baked in a muffin tin. They were good, but not out of this world. I wanted to incorporate the zucchini into a meatball in some way and created this delicious recipe. They are so quick and easy to make and the kids love them!

zucchini poppers 1

Chicken & Zucchini Poppers

Yields: 20 meatballs

Ingredients:

  • 1 pound ground chicken or turkey
  • 2 cups zucchini (shredded)
  • ½ cup cilantro (chopped)
  • 2 scallions (chopped)
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • cooking oil (olive oil, coconut oil, ghee)

Directions:

  1. Add ground chicken or turkey, shredded zucchini, cilantro, scallions, salt and pepper to a large mixing bowl.
  2. Mix well with hands.
  3. Form into bite-size balls and place on a baking sheet.
  4. Bake at 400º for 20 minutes. Turn once halfway through baking time.
  5. These can also be cooked in a skillet on the stovetop with a little olive oil, coconut oil or ghee.
  6. Serve as an appetizer, snack, or for dinner atop some spaghetti squash or zucchini noodles.

Have you made anything awesome with zucchini this season?

xoxo

Jenny