Isn’t it crazy how complicated we make our lives through technological advances? The things that are supposed to make our lives “easier,” can in fact make our lives less meaningful. Think of all of your acquaintances; they all have mobile phones, right? And many, if not all, have Blackberries or other email-functioning mobile devices. This is just one example of how technology dominates our lives.
Americans are seduced into thinking that we need these items in order to be satisfied. Think of how many young lives are sucked up by video games. Think of how many miles are put on our vehicles. Think of hours used in cyber world.
I challenge you all to try to simplify your lives some. Go back to basics. Spend time “in person” with your close friends as opposed to skyping with them! Encourage your kids to “go outside and play.” Play with them! Fly a kite!
This reflection was inspired by a new Canadian friend that Brent and I met in Montreal. Francois owns a Bed and Breakfast. He and his wife Isabelle opted to make this their career so they could spend more time with their two children. Francois mentioned several facets of their lives that I admire and each facet revolves around the notion of simplicity. Here are just a few.
1.) His children are given a choice to either go outside and play or play an educational game on the computer (no Wii in this family)! They choose outside almost every time! 2.) The family owns only one car and they use it sparingly. 3.) Many of their friends take holidays to far-away places like Cuba. They stay close-to-home generally. 4.) They bring LIFE to their home with COLOR as opposed to material objects. One immediately feels at peace merely by looking at the walls. 5.) The family takes strolls through parks together.
Don’t let technology interfere with your life. Yes, I am usually writing about food and encouraging you to feed yourself this nutrient or that nutrient and I’m also telling you to avoid this toxin or that toxin. Remember though, that relationships are of primary importance to your health. So too is nature. You can experience both by simplifying your life a bit. Turn your computer off now and go get a coffee with a chum!
I know, it's been well over a month since I've written. I have been busy with food, nutrition, and all the wonderful bits I like to share with you all--as a result, I will have plenty to update you with weekly. First of all, I want to inform you that I have had a sprouting success. It happened way back in April. I decided to sprout mung beans! Folks, they're so easy, and so delicious!!!
You take 1/4 cup of mung beans and soak them in a 2-cup size mason jar (fill the jar almost to the top). Close the lid and instead of using the jarring top, line it with cheese cloth. Soak for 24 hours. Drain well (the cheese cloth is an awesome strainer). Then each morning and each night, rinse the sprouting mung beans well. Be sure to drain well. I rest the jar on its side on a small shelf and then place a bowl under it to catch any excess water. In less than a week, you will have delicious sprouts!
The nutrients of sprouts compared to their non-sprouted counterpart increase exponentially. Here is a breakdown of the increase in nutrients that mung bean sprouts have compared to mung beans (source: sproutnet.com)
Energy content - calories
Decrease 15 per cent.
Total carbohydrate content
Decrease 15 per cent
Protein availability
Increase 30 per cent
Calcium content
Increase 34 per cent
Potassium content
Increase 80 per cent
Sodium content
Increase 690 per cent
Iron content
Increase 40 per cent
Phosphorous content
Increase 56 per cent
Vitamin A content
Increase 285 per cent
Thiamine or Vitamin B1 content
Increase 208 per cent
Riboflavin or Vitamin B2 content
Increase 515 per cent
Niacin or Vitamin B3 content
Increase 256 per cent
Ascorbic acid or Vitamin C content
An infinite increase
I hope you all try this out! In my next blog update, you will learn about my container gardens!!!
As many of you know, I am extremely dedicated to sustainable eating. I devote much of my time to learning new ways to eat sustainably and to live green! My latest adventure has been sprouting! I am starting with fenugreek seeds and red lentils. The lentils are getting there (but I think they may not be working because they were "split" lentils). The fenugreek seeds became moldy! ACCCK! But you know me, I refuse to give up on this adventure. This weekend I will try lima beans and mung beans. You better believe that if I get them to sprout, I will share my images here!
I urge you all to try sprouting. It's an excellent way to get nutrients. Sprouted legumes and seeds have 700X the nutrients of their non-sprouted counterparts. They are phenomenal for antioxidants, fiber, and protein. They will be a necessary component of my spring detox (don't worry you can buy them at the store; you won't be required to make your own). If you do DARE, here's an excellent resource on how to start your sprouts!
Many of my clients complain about fatigue they experience every work day around 2:00 PM or 3:00 PM. That's generally when they reach for their second or third cup of coffee or caffeine of choice. By reconfiguring their lunches, I have probably helped well over 100 people to overcome this incredibly unpleasant slump! If you experience this slump, look at your lunches. Are you getting enough complex carbs (such as brown rice, millet, quinoa, wheat berries)? What about lean proteins? You need BOTH for energy!! An easy answer could be a turkey sandwich on sprouted bread (rich in protein and fiber). A tastier option is Shannon's Grain Bliss. I make this occasionally on Sundays and blend it in with green salads throughout the week. It's tasty on it's own too. It's yummy served warm or cold!
SHANNON's GRAIN BLISS!
Ingredients: 3/4 cup dry red lentils soaked overnight 1 cup wheat berries soaked overnight 2 cups cooked brown rice 1 can "no salt added" organic chickpeas 1/3 cup Israeli couscous
Dressing: 1/3 cup rice vinegar 2 Tablespoons sesame oil 2 Tablespoons Tamari 3 Tablespoons agave nectar 1 Tablespoon hot sauce
Boil the wheat berries for 2-3 hours until tender in huge pot of water. Drain. Cook lentils in boiling water for 10 minutes or until tender. Drain. Bring just over 1/2 cup of water to boil. Add couscous. simmer for 5-8 minutes until couscous is cooked and all water is soaked up.
Mix all ingredients. Combine all dressing ingredients. Stir well. Pour over grains and mix well!
Many of my friends are still in shock that I consume meat at all so announcing that I had buffalo freaked many out to an extent. My recipe creations are based on the combination of taste and health. The food has to qualify as delicious and has to be healthful. I get it right most of the time. Of course, I won’t be publishing a blog about the rice pilaf that I burned or even the grilled healthy turkey Ruben sandwiches I made whereby the bread stuck to the pan and the sandwich was no longer consumable as a sandwich (fork and knife were required)!
Anyway, back to buffalo! It’s so good for you! It’s a great alternative to beef. It’s leaner than beef. It contains very high levels of the fat-blocker and anti-carcinogen, conjugated linolaic acid (CLA). CLA can help prevent cancer, obesity, diabetes, and a number of immune disorders. Buffalo is also high in iron and vitamin B12.
I decided to make a meatloaf using ground turkey and ground buffalo. It was delicious! This recipe is easy and uses a lot of ingredients that I tend to have on-hand in the pantry.
Ingredients:
8 ounces ground buffalo
8 ounces ground turkey
1 egg whipped well
1 1/4 cup Trader Joe's bread crumbs
1/4 cup rolled oats
1/4 cup ground flaxseed
3/4 cup Newman's Own medium salsa (separated into 1/2 cup and 1/4 cup)
5 mushrooms chopped in small pieces
1 small onion chopped and sauteed in olive oil
3 cloves of garlic minced
Directions:
Mix all ingredients well, reserving ¼ cup of salsa. Form into 9X4 bread pan. Bake for 45 minutes at 375. Pull out spread ¼ cup salsa on the top and bake for 20 more minutes! Voila1 I served this with roasted sweet potatoes and Brussels sprouts.
New York City has been a model to follow when it comes to health initiatives. First it was no smoking in restaurants, and then no trans fats, and now watching the salt shaker. Mayor Bloomberg announced this week that he will take on the salt enemy with restaurants. This brings me much relief. Salt is a major risk factor when it comes to heart disease and for me, I find that often, "too much salt" is my only complaint at fine NYC restaurants. This move could lead to better health in a city where many people eat nearly all of their meals out.
So often people ask me what type of diet I follow. My eating style certainly doesn't fit "neatly" into any category, but if I had to classify it, I would have to say that it is a combination of clean and Mediterranean. I consume an abundance of vegetables, fruits, nuts, seeds, whole grains, fish, and olives are my friends!
It makes perfect sense that the Mediterranean Diet helps fight depression. It is an extremely balanced and healthy way to eat. Naturally, if your diet is balanced and healthy, you feel more balanced mentally. Trust me, I know. Run into me after a few days of not eating optimally; I am not the most pleasant person (you can ask my husband!!). Also, monounsaturated fats are high in the Mediterranean Diet and these fats are shown to be excellent for brain health. STAY TUNED FOR "MY FAVORITE FATS" series. In 2010, I will be contributing at least one blog a month on my favorite fats. Why? Because many of you are afraid of fats; I once was too. Not anymore; I couldn't imagine my life without them. You'll learn why next year!
Meanwhile, check out this summary about the study that explored the connection between the Mediterranean Diet and Depression:
Mediterranean Diet Helps Prevent Depression The benefits of eating the Mediterranean diet on cardiovascular disease risk are well known. Now it appears that adhering to this dietary pattern also may prevent incidence of depression. Researchers at University Las Palmas in Spain followed 10,094 individuals for four years who, at study entry, were not depressed. Those people who adhered the most to the Mediterranean diet through the study period had a 30-percent lower incidence of depression than individuals who did not. The Mediterranean diet consists of low meat intake, moderate intake of alcohol and dairy products, and high intake of fruits, nuts, vegetables, cereals, and fish. The researchers found dose-response relationships for fruits and nuts, the monounsaturated-to-saturated fats ratio, and legume intake.Archives of General Psychiatry 2009;66:1090-1098.
Are you looking for a quick antioxidant kick and aren't the biggest veggie lover on the planet? Great news!! Consuming parsley is just as good for you as those leafy greens you often hear me preach about (kale, boy choy, collards, and arguula). Parsley is high in Vitamin K, vitamin C, vitamin A, and folate. Perhaps more important is the fact that parsley contains volatile oils and flavonoids, which protect our cells against oxidative damage. We could all use this protection. All of us are exposed to toxins on a daily basis (thanks to industrialization and processed foods) and these toxins damage our cells. We also create stress on our cells by doing healthy things, like exercising!
Try parsley in your diet today! It's great with fish and poultry. Awesome in soups! I have even used it as a "main green" in my salads!
Earlier this week, I had one of those REALLY long days at work, where somehow, a million distractions came my way, and at the end of the day, my "To Do" list had maybe one or two things (out of 20 +) crossed off. I came home that night, and all I could think about was making a soup. Sometimes I am in no mood to make soup, as it does require a lot of effort (chopping and so forth). But there are times, when I think the meditative motions of chopping, slicing, peeling, etc. can be extremely therapeutic. I made this borscht recipe and served it warm with grilled cheese(organic local sharp cheddar on local multigrain). It's autumn and what better way to feed your body than with an antioxidant-rich soup? With the swine flu scares, we need to keep our immune systems strong!!! So this was a double-dose of therapy for me. Making the soup and consuming it!
Thanks to my friend Judy for sending me this recipe!
Russian Vegetarian Borscht
1 tablespoon vegetable oil (I used extra virgin olive) 1 tablespoon butter (I used ghee) 1 onion, chopped (didn't have an onion, so I didn't use it) 3 medium size carrots, peeled and sliced (I used 5--more vitamin A) 1 small parsnip, cut into thin 2-inch strips (I used 3) 3 medium size beets, cut into thin 2-inch strips 2 large garlic cloves, finely minced (I used 6 cloves---great anit-viral properties) 1 bay leaf 1 tablespoon sugar (no sugar for me) 6 cups vegetable or chicken broth (I used 8 cups Pacific Mushroom broth) 1 small cabbage, cut into 2-inch chunks 3 medium size potatoes, peeled and diced into 1/2-inch pieces (I used 4) 1/4 cup tomato puree (I used 1/2 cup) Salt and freshly ground black pepper to taste (no salt as there was some in the broth) 1/4 cup Balsamic or red wine vinegar Sour cream for accompaniment (I used yogurt) Directions: In a Dutch oven, heat oil and butter over medium heat and saute onion, carrots, parsnip and beets until onion is translucent.Stir in the garlic, bay leaf and sugar and cook for 30 seconds. Add broth, cabbage, potatoes and tomato puree, salt and pepper. Simmer, covered until vegetables are tender, about 20 to 30 minutes. Remove from heat and stir in vinegar. To serve: Ladle cold soup into bowls and place a dollop of sour cream (or yogurt) on top. Serves 6.
Like many of you, the flu that is spreading like wildfire struck me! After several meetings with contagious co-workers, I contracted the flu despite my almost-obsessive efforts to prevent it (taking vitamin C, zinc lozenges, colloidal silver, vitamin A, eating tons of vegetables, and homemade chicken soup, washing my hands every half hour).
I had to live with Mr. Flu for about a week, but my symptoms were not nearly as severe as most people I know, probably due in part to avoiding sugar, drinking lots of kombucha, and continuing to eat a lot of vegetables.
The two things that comforted me the most were the Netti Pot and Epsom salts. Many grocery chains (like Whole Foods and Wegmans) as well as local health food stores sell Netti Pots. You fill it with warm water and add a teaspoon of sea salt (I’d add less at first because it can be harsh). You stand over a sink and tilt your head to one side, pouring the Netti into the nostril opposite the side you are tilting toward. The water will drain out the other nostril. And then repeat with the other nostril. This is such an effective method of decongesting your sinuses! Every night I took a hot bath, adding a cup of Epsom salts. Epsom salts have magnesium, which your skin will absorb, soothing aches and pains.
If you are struck with the flu, take good care of yourself. Nurse yourself back to better health; soon your blah feeling will be a distant memory!
This past weekend I lead a spring cleansing and detoxification workshop at Easton Yoga. I presented three different types of cleanses that individuals could experiment with based on their current eating style, whether or not they cleansed before, and what would be possible for them to accommodate. I wanted everyone to acknowledge that a detox of any sort will reap a plethora of benefits. Detoxing is a gift you give to yourself.
As I am one who most certainly walks my talk, I started one of my detox programs myself. Even though my lifestyle and eating habits (lots of vegetables daily, little to no weekly alcohol consumption, no coffee consumption, little meat consumption, little dairy consumption, daily consumption of whole grains) qualifies me for my most stringent cleanse (mostly raw veggies and veggie juices), I chose to implement my most lenient cleanse (raw veggies and fruits, some whole grains, and steamed veggies with a savory sauce). And I chose to make the cleanse even MORE lenient by implementing more legumes, whole grains, and nuts and seeds. This decision was practical for me. I am an athlete, so I need these complex carbohydrates and protein to fuel my running, biking and swimming. And I feel great!
How has my diet changed these past few days? No caffeine (I am quite astounded by the fact that I actually have MORE energy than ever). I am drinking even more water than usual. No processed foods and no animal products. I confess that I am missing my morning egg wraps. And my husband melted my heart when he ate a yummy Nature's Path pop tart in front of me yesterday. However, I feel vibrant and balanced.
Perhaps the most beneficial part of my cleanse has been the complementary practices. I have been doing sun salutations every morning. I have been dry brushing my skin after every shower. I have been reflecting more on all that I am grateful for (where I live, my family, my friends, my talents, my dog).
So when will I stop my cleanse? Probably soon. When my husband is finished with his semester at school, I think a toast with a nice frothy beer is due! And I may just have some chicken fingers as well!
My New Years Resolution this year is a simple one: really walk my talk. I am passionate about healthy eating and healthy living. I have committed so much time, attention and effort over the years to helping others prioritize their health and wellness. And I proudly assert that I usually prioritize my health and wellness too. But this year, I am going to do so with passion. 2009 is the year that I can say I transitioned my life into a most amazing balance. So what have I been doing so far: more yoga and meditation, retaining sermons from church, plenty of exercise, quality time with my family, friends, and dog, and lots more home cooking.
Home cooking all the time isn’t easy, trust me I know. It can be a challenge, but it’s one I take with joy! So, last night, after a long day of work, I was ready to make a quiche. In fact, for the past six months or so, I have made a weekly quiche. My pantry makes it easy; I always have healthy frozen pie crusts on hand, fresh farm eggs, low-fat organic plain yogurt, mustard, an organic cheese and vegetables. But last night, there was one dilemma: the yogurt I had was bad! Ack – what to do??!! It was already 8:00 PM; there was no way I was going to make a grocery store run! I improvised using what I had on hand…and this is what I came up with. It took a little more time and effort that a quiche, but it was in fact healthier, more wholesome, and oh so delicious!
Mediterranean Frittata (Serves 4)
Ingredients: - 6 farm fresh eggs - 4 organic cloves of garlic minced - 4 organic red potatoes, cubed - 2 teaspoons dried mint - 1 can artichokes, quartered - 1 red pepper, diced - Handful of Kalamata olives, chopped - 3 packed cups of fresh organic spinach - 2 Tablespoons of olive oil - sea salt and pepper to taste - 4 ounces of French sheep feta…YUM!
Directions: First, chop the potatoes and then boil them for 10 minutes in a pot of water, until they are just about tender. Wile they are boiling, chop all other veggies. Drain the potatoes. Heail 1 Tablespoon of olive oil on an iron skillet over medium heat. Add the garlic. Stir for one minute. Add the potatoes and stir frequently for about 12 minutes or until they become almost crispy. Add the chopped red peppers and artichokes, stir for 5 minutes or until the peppers start to become soft. Add the mint, olives, and spinach. Stir well until spinach wilts. Add sea salt and pepper to taste. Remove veggies from pan. Beat all six eggs (I did it in my Kitchenaid Mixer). Heat the second tablespoon of olive oil in the same iron skillet. Add eggs. Let cook over medium heat until eggs begin to solidify by top is still slightly liquefied. Pour vegetables over the eggs. Sprinkle with feta. Place skillet under your broiler for 5 minutes.
This was So so so tasty, and because it’s just Brent and me, we had it again for breakfast this morning!
The wide array of diets that have sneaked themselves into books available to consumers everywhere amazes me at times. And one diet recommends the exact opposite of the next. It’s no wonder clients come to me confused all of the time.
Regardless of the merit of these diets, I try to keep myself abreast on the popular diets so that I know where my clients are coming from when they make the decision to work with me.
One diet book that I have had on my shelf for over a year is The Maker’s Diet. The author Jordan Rubin promotes this diet as one that is holistic and assures that this diet will help people to boost their immune system, attain and maintain an ideal weight, have abundant energy, improve their physical appearance, reduce stress and improve digestion. Upon reading these promises on the book jacket, I thought to myself “Interesting, these sound like results that my clients achieve through my approach to health and nutrition.”
As a Christian myself, the title of course captivated me. I was so curious as to how Rubin was able to delineate a way that God designed us to eat and to perhaps mimic the way Christ ate. I often times thought about the food that is mentioned in the bible; it is so wholesome: millet, fish, wine, apples, figs, olives, spelt, barley. I also marveled at the fasts that took place in the bible. It has always occurred to me that people prioritized health in biblical times.
I spent the past month reading The Maker’s Diet. I don’t feel as though I learned a whole lot from this book. However, I am impressed with the memoir-type element of this book. Years ago, Rubin had a SEVERE case of IBS and was able to heal himself by following what he now calls the Maker’s Diet. The guy was deathly ill, weighing in at 110 pounds at one point in time. Rubin’s transformative diet consisted of natural meats and grains (not manufactured in big factory farms), fermented dairy forms (not ultra-pasteurized and pumped with antibiotics and hormones), a lot of vegetables, and fruits and a soil supplement called HSOs. Rubin also mentions the way in which prayer, aromatherapy, and therapeutic music helped in the recovery process.
I do believe that Rubin’s approach to dieting s quite holistic and holds merit. He talks about the importance of “clean” food, which I agree with. I think we are certainly meant to eat foods as naturally as possible. How much healthier we would all be if we ate wholesome foods derived from the earth as opposed to foods that have been sitting on a shelf in the grocery store for longer than my book has been sitting on my bookshelf or foods that have come from animals but have been processed to the maximum degree.Rubin also talks about avoiding toxic health, beauty, and household products, which I also agree with.
I applause Rubin for dissecting several popular diets and declaring what factors are good about each diet and what factors make the diets ineffective. He shares helpful resources in the book and also has quite appealing recipes! I’ll let you know when I try some out.
Now, on to what I do not like about the book. The book did not delve deeply into the connection between God and the diet. I think the book could have just as well been called The Natural Diet. Also, Rubin’s suggestions on how to avoid getting sick are somewhat implausible suggestions: never flying on an airplane, don’t swim in chlorinated pools (Hello! I’m a triathlete…if I were to swim in lakes, etc., all of the time then I’d have bacteria to worry about!!! And without indoor pools I’d never be able to swim from October-May! And might I add, swimming is amazing for relaxation. ), don’t get tattoosor pierce the skin ( I haven’t seen much research that shows serious consequences of those – I say moderation!), don’t wear contacts, no aerobic exercise (instead something he calls functional fitness).
I’ll be fair and say that I already do follow some of his suggestions like not using fluoride in my toothpaste, and I do breathe with long, deep breaths. Basically, I take his advice with a grain of salt. My approach to nutrition and health is that it has to be NATURAL and also SCIENTIFALLY BASED. I have not seen any literature on contact lenses and the destruction of your immune system.
I do believe God wants us to eat naturally and healthfully…these foods give us the vitality to work for peace, and to follow our callings to make the world a better and more just place! He wants us to respect our bodies as our temples. I also believe though that God would never want us to become extremely compulsive and restrictive about how we live our lives.We have to enjoy life!
If your diet consists of many processed foods, then I think following Rubin’s 40 day diet may benefit you – it’s almost like a cleanse (I’ll be writing about cleansing in my next blog entry, so stay tuned). He also recommends supplemental exercises, cleansing drinks, and vitamins, and aromatherapy throughout the day. Though I think these are great ideas (especially the aromatherapy), I think it would be unrealistic for the average person to be able to follow his plan to a T.
If you have read this book, I’d love to see your comments in the comment section!
One of the aspects of the Lehigh Valley that lured me to move here was the fact that there are hundreds of organic farms, and tons of places to pick blueberries, strawberries, peaches, and later this fall, apples and pears.
This summer has been extremely eventful for me.I moved here at the beginning of June.Brent and I have been away almost every week traveling for business and occasionally for pleasure.
One of our trips was down to the Carolinas – was it beautiful!I was inspired by the community of Carrboro, North Carolina.This town bordersChapel Hill.There is a phenomenal food co-op there called the Weaver Street Market, and I swear that more people travel by bicycle here than by car.Several artists and writers resided there – convincing me that maybe I can continue to do this entrepreneurial thing and maybe I can publish a book someday soon.
So the idea of beginning a blog started creeping up on me this summer – I needed something to motivate me to write more frequently.So here we go!
In case you do not know me, I’ll tell you this: I am a holistic nutrition coach, living in Bethlehem, Pennsylvania.I work with clients via phone, email, and in-person.Most of my in-person sessions are conducted in New York City every week.I also offer retreats a couple of times each year.I work with a wide array of individuals including: competitive athletes, people desiring to lose weight, recover from eating disorders, recover from various digestive disorders, balance their hormones, treat or prevent diabetes, or to simply learn how to adapt to a healthy lifestyle without going crazy! In addition to nutrition coaching, I’m also a competitive runner and I write for various organizations including New York Road Runners.So, you see, my careers(s) keep me very busy!
I don’t like being busy, believe me.Like many of you, I often have to remind myself to relax, to breathe, and to prioritize fun! This brings me to the point of my first entry.In my busyness, I missed blueberry season.It is very important to me to eat seasonally; I feel that it helps us to achieve balance and it also gives us the nutrients our bodies need for each season.So, while I have been buying local corn at the grocery store (DELICIOUS); I completely missed out on blueberry picking!This minor mishap reminds me to slow down (even more), and to spend time outdoors every day, maybe doing a walking meditation, so that I do not forget the “now.”And perhaps I will go apple picking this fall...after my wedding!
