Nourish Your Body; Nourish Your Life...

BustOut! SUMMER!

2011-06-17T22:00:00.001-04:00

Visit www.integrativehealthclub.com to register!

Are you ready to lose weight? Are you tired of diet programs that promise the world, yet in the end leave you weighing more than when you started? Do you find standard weight-loss programs unrealistic to maintain? Our personalized weight-busting program will reduce gas and bloating, improve your health and help you lose weight permanently. You know what you want to do; you know what you need to do. Now let Integrative Health Club show you the “how” with our cutting-edge approach.

With “Bust Out! Weight-Loss *Summer* BootCamp” you will:

Bust the bloat - reduce gas and improve digestion
Bust the stress - stop your body from hoarding fat for a dark day
Bust the roadblocks - rebalance your hormonal system, stabilize your blood sugar levels and rid yourself of endless excuses
Bust the plateau - identify food intolerances and discover an active lifestyle you will love
Bust the cravings - understand and control the eight primary causes of cravings
Bust out! - develop a healthy body image and maintain weight loss in a sustainable routine that is custom-fit to your unique lifestyle, now and for good

We guarantee no guilt, no denial, no diets — just our understanding, support and guidance. Together we will introduce gradual lifestyle changes, whole foods and gentle detox to realize your health and weight loss goals. Enjoy individual attention and our extensive weight management expertise as you shed the unwanted weight. This is like no other program in the world — your loss will be a gain for life.

When: Thursday's July 7, 14, 21, 28 August 4, 11 - ANYtime on Thursday... You choose!

Where: ANYwhere! Once you sign up, you will receive all of the necessary information to navigate your private class blog and instructions on how to access each class recording for the assigned Thursday.

What BootCampers Are Saying:

"Helpful aspect is staying connected to something that reminds me to be mindful." - Concord, CA

"During the first week, I could not wait for this program to be over so that I could start eating normally again. A little over two weeks and I am beginning to think that this might be the way I will be eating for the rest of my life." - Lyme, NH

"I have tried several popular weight loss programs, but nothing worked for me. This program does work. I love the whole experimentation with different greens and eating my foods in different proportions and eating whole foods. I also like how you integrate exercise and stress management into the program." - New York, NY

BustOut! Spring Elimination

2011-04-05T06:18:00.004-04:00

It is well known that undiagnosed food allergies and sensitivities are the leading cause of degenerative illness today. In this class we challenge some of the most aggressive and common food-related immune system irritants.

These are the foods that zap your energy, interfere with healthy weight, increase inflammation, suppress your immune system, trigger autoimmune disorders, can be a contributing factor to asthma, eczema, IBS and a host of other health problems.

You will come away with a new understanding of your body and how it reacts to the foods you are eating on daily basis. You will learn how to read the signs your body sends you and avoid promoting further damage. You will significantly reduce your risk of illnesses such as diabetes, heart disease, celiac, autoimmune disorders and cancer.

When: Wednesdays, May 11, 18, 25, June 1, 8 at 7 PM ET

Where: Your own living room! The class will be conducted over the phone. Once you sign up, you will be given a phone number to call at the assigned times. Registration available soon!

Are you ready to BustOut?!

2011-03-16T11:26:00.005-04:00

What BustOut! BootCamp graduates are saying about the program:

The results are so great! I feel lighter and healthier. It may sound weird, but I feel as though my complexion has improved as well. There's somewhat of a natural glow (which I'm assuming is a direct result of eating clean and healthy food).

RH, NYC

This is an extraordinary program and one I would recommend fully. The amount of information is substantial, but it is presented well and in a format that works within a busy schedule. I can honestly say that I have learned so much that I will never look at food, and my intake, the same way again.

MG - Lyme, NH

Awesome program. Tons of info, great coaches, peer experience sharing, personal attention; good for body, mind and the earth ... and results! Changing my life.

MT - NH

Serotonin ~ The Many Road Blocks to Successful Weight Loss

2011-03-09T06:52:00.004-05:00

Serotonin is one of the many neurotransmitters shown to play a key role in various functions including regulating the Circadian rhythm, hormonal function, digestion, metabolism, and mental and emotional health. Recent research has discovered that approximately 90% of the human body’s serotonin is located in the gut, and the remainder is found in the central nervous system. This research shows the correlation between healthy digestion and serotonin production. Read More...

Breakfast - Eating For Energy

2011-02-20T10:01:00.003-05:00

Have you ever given much thought to the fact that the vast majority of us begin our day with dessert? Really, most all commercial cereals, pastries of numerous variety, white toast, bagels, pancakes and waffles, sugary yogurts, large glasses of juice = a major dose of sugar! The food that we start our day with sets us up for how we are going to feel and eat for the rest of the day. When our children "break" their "fast" with sugar rather than multiple whole food sources, how far do you think they will get before they crash? We all know the viscous cycle that begins as soon as we tank... sugar begets more sugar. Read more of my article featured in Upper Valley Healthy Eating Active Living Partnership

Integrative Health Club

2011-02-20T09:51:00.003-05:00

It's where I'm at... check us out! Integrative Health Club

Lentils, veggies, broth & spices... Soup!

2010-10-22T20:04:00.004-04:00

I had no idea what I was going to eat tonight. The rest of the family opted for takeout; with my gluten "thing," sans gluten AND healthy takeout options are... sparse. So, I dusted off the recipe development part of my brain this evening and came up with a beaut!

Basic Lentil Soup - From the Hip

Ingredients

Drizzle extra virgin olive oil
1 small red onion finely chopped
1 large carrot diced
3 celery stalks & leaves sliced1 garlic clove finely chopped
5 kale leaves & stalks chopped
1 can diced tomatoes
Splash or so of what ever wine on hand
2 tsp. ground cumin
1 tsp. turmeric
1/2 tsp. ground cinnamon
1/2 tsp. red pepper flakes
freshly grated nutmeg to taste
1/2 cup yellow lentils rinsed
1/2 cup green lentils rinsed
Salt
Ground pepper
4 cups vegetable broth

Drizzle oil in heavy bottomed pan, add onion & saute for few minutes & then add the carrots & celery. Saute until tender - up to 10 minutes. Add garlic & saute until fragrant. Add Kale. Add wine & can of tomatoes - stir together. Add each spice & stir & cook until you can smell the spices. Add lentils. Salt & pepper between each addition. Bring initially to boil & then turn down to simmer around 45 minutes until lentils are soft. Take 1 cup of the soup & puree in a blender; add back to the soup. Ladle to a bowl, drizzle with olive oil & serve!

Back to School - Basics for Building & Keeping the Immune System Strong - Part 1

2010-08-24T14:40:00.022-04:00

Whether your child is in pre-school or college, the benefits of a hearty immune system will save on many missed days of school, activities and the oodles of discomforts from earaches, tummy aches, headaches, sniffles & sore throats... and from possibly developing certain illnesses and disorders.

Lives of children have no doubt greatly changed over the past 30 to 40 years. Our children live complex and busy lives, and are up against multiple demands that just did not exist when I was a child. The average American child has a schedule that would tax an average adult! With shortened recesses & 20 minute, wolf down, lunches at school in order to squeeze in current requirements along with music lessons, clubs, sports and homework, our children are far more stressed physically and mentally and sick than "yesteryear." When there is downtime (for those who don't get ANY physical exercise... this is A LOT!) it is often spent "plugged in" to the computer, iPods, Xbox & the television.

If our children are overloaded, their immune systems (their defense against illness) are overloaded. Have you noticed the increase in ear infections to obesity to depression in our children in just the past 10 years? Now, if our children are living a busy schedule; so are mom & dad! And if mom & dad are burning the candle, then it isn't unusual for the food choices and the way we eat to reflect the way we are living our lives - chaotic, out of balance and fast - This is not a judgement statement - the processed food companies have been following you and your family and know exactly what they are doing with crafty labels and wording.

Let's add up some basics

A run down body due to:

Stress

Lack of sleep (lights at bedtime from TV & computer & room lights rob natural melatonin; our sleep hormone)

Environmental toxins (pollution, heartier and resistant pathogens, increased electromagnetic exposure, "plugged in" syndrome & over scheduled syndrome)

Processed foods (nutrients stripped from its natural and intended form, artificial coloring, artificial flavoring, artificial sugars, high amounts of refined sugars, salts and oils)

Refined sugary drinks in lieu of basic water

Too much or lack of physical activity

----------------------------------------------

= A compromised immune system that is acidic... BTW, illness loves nothing more than to lay its roots in an acidic environment.

So... what to do? There is much to do, and I advise to take it step by step; if the body recognizes even the teeniest amount of toxins, it absolutely recognizes and appreciates baby steps in the healthy direction.

In this 4 part series, you will receive:

Part 1 - Basics for Building and Keeping the Immune System Strong

Part 2 - Make Breakfast Hearty; Not a Dessert

Part 3 - Snacks That Fuel

Part 4 - Lunch - Slow Down Lunch in a Fast Paced School World

Basics for Building and Keeping the Immune System Strong

1. Hand washing with soap and water before eating (this is a good scrub for at least 20 seconds) Use the antibacterial solutions when soap and water is not available; not instead of the soap and water. Over use of these solutions increase our resistance to pathogens.

2. Consistent bedtime without stimulating lights from TV, computers and video games that rob melatonin. Children cope better with their full days of "to dos" and are less vulnerable to stress and burnout when getting consistent restorative sleep.

3. Down time, but not too much! Sedentary children increase their risk of a compromised immune system, obesity and depression.

4. Exercise. Play outside (bike riding, running, climbing, swinging, jump rope, tag, toss, swimming...), play sports - team, solo, organized or pick up... Just play... move!! Children who are active, are more likely to grow into active adults who benefit from a souped up metabolism, better sleep, increased serotonin, healthy muscles and bones and may help to keep cholesterol and blood pressure in the normal to optimal range.

5. Hydration via PLAIN water. Plain water is greatly underused as a source of hydration, and the vast majority of us, especially children, go throughout their demanding days in various states of de-hydration which leads to headaches, poor concentration, compromised digestion & harboring of toxins and low energy. Your children can easily get into the habit of sipping water throughout the day from a BHT free bottle (Butylated Hydroxytoluene).

6. Take an honest look at how much and how often your children eat processed foods vs whole foods. When eating at home and packing food to send with your children to school, note if the majority of the food has been made in a factory. If most of the food that your children are eating comes from a factory, I feel confident in saying (even w/ the best labeling words companies like you to see like "Low Fat," "Whole Grains," "No Trans Fats...") that their immune system is not optimal, since our bodies just have not yet evolved to handle the types of sugars, colorings, oils, chemicals, synthetics, hormones, pesticides, antibiotics and salts in much of today's processed foods.

7. Begin to shift away from overly processed foods and aim to incorporate more whole foods (variety of greens, vegetables, fruits, berries, nuts & seeds, real whole grains, fermented foods, eggs, clean animal proteins... of course, offering only what your child is not allergic or intolerant to) and minimally processed foods like bread from a bakery with minimal ingredients that you would have in your own home or treats that you might make like banana bread or cookies where YOU control the ingredients. (as an Integrative Nutrition Wellness Educator & Coach, I teach the "how." I know you might be thinking... How do I do all of this!? - Tips will be offered in the next postings of this series)

8. Use treats as exactly as they are intended: now & then. Today, the Standard American Diet (SAD) has children eating "treat food" for breakfast, then for snack, then for lunch, then for snack, then for snack again, then with dinner & then snack again...

9. Have your children take antibiotics only when truly necessary. Antibiotics do their job well at killing bacteria; both invading and beneficial! Antibiotics save lives and we are fortunate to have them; however, they can easily be overused and misused, leaving our children in a deficit of a hearty army of beneficial bacteria to battle invading pathogens. If the beneficial bacteria is not properly restored from each course of antibiotics, the thin mucosal lining of these little tummies (and more mature tummies too!) can become quite porous (leaky gut), which can lead to a host of maladies once food proteins leak out into the blood stream. Did you know that well over 80% of our immune system resides in our gut?

10. Take a probiotic. No need to take a probiotic forever, but if your child has been on one too many courses of antibiotics and other medications, along with eating a diet of overly processed foods, chances are his or her gut flora is out of whack and can greatly benefit from balancing.

With the great increase of: environmental allergies, food allergies (think peanuts & tree nuts...), food intolerances (gluten, casein, corn, soy...), ear infections, yeast (Candida), GI issues, migraines, asthma, eczema, type 2 diabetes, other autoimmune diseases, anxiety, depression and spectrum disorders (ADD, ADHD, PDD, Asperger's, Autism...) over a relatively short period of time, we have got to look at - and take action - with the quality of our children's food and life nutrition for a healthy now and a healthy future... Humans have not changed; our food and the way we live our lives have.

Coming up - Make Breakfast Hearty; Not a Dessert - Part 2

Cucumbers

2010-07-27T16:32:00.004-04:00

Botanically speaking, the cool cucumber is a fruit and not the veggie that we culinar-ily prep and eat. It actually belongs to the gourd family which also grows on a flowery vine and bears seeds within.

With its high water content from the flesh of about 90% and the fiber from the peel, this fruit makes a very low caloric satisfying snack or part of a meal that aids in digestion with a mild diuretic and laxative effect to boot!

Right now in my neck of the woods of the Northeast, cucumbers are flourishing! We didn't plant any this year, and I now see that we didn't have to as we are receiving the overflow from neighboring gardens.

So, what to do with all of those cukes? Soon you may tire of the same ol' same ol' and will want to venture beyond the slices accompanying your salad.

Here are some ways to jazz up the mild flavored cucumber:

Recipes

Watermelon and Cucumber Mint Tsatsiki Salad

Cucumber-Cabbage Salad with Tamarind Dressing

Cold Cucumber and Cubanelle Soup with Cashews and Chives

Fish with Curried Cumber Tomato Water and Tomato Herb Salad

Eat a Pauper Evening Meal

2010-07-14T14:52:00.003-04:00

Photo - French Garden House

Couldn't resist! Yes, I am talking about the final meal of the day where we eat like a Pauper. The one recommended as the smallest and the lightest meal whether you call it dinner or supper.

I will be using the typical French woman as an example (only those not influenced yet by our Western ways). How do French women do it - three meals a day with three course dinners? The bread! The Cheese! The Cream! The pastries.... The wine!!?

Author Mireille Guiliano of the book, French Women Don't Get Fat, describes the difference in how the typical French and American woman view food: "French women take pleasure in...eating well, while American women see it as a conflict and obsess over it. French women typically think about good things to eat. American women typically worry about bad things to eat".

My reading of the aforementioned book echoes quite a bit of my personal and professional philosophy of food and all that surrounds our eating. Per my recommendations, the French also:

Use seasonality for ease and no fail guidance when building a meal to enjoy food at its most flavorful and nutritional peak.

Use small amounts of quality foods. Mireille Guiliano mentions that typically one glass of wine is had during the dinner meal... and not until food has arrived. You know that gorgeous baguette? Just 1 piece is savored or maybe none at all; not 1/2 baguette per person. A sweet for dessert? Perhaps... either a great quality piece of dark chocolate melting slowly or a few small pieces of full of flavor and full of fat cheese and then a true single serving fruit dessert or only a 1 - 3 slowly spaced bites of a pastry like sweet... by the way, the very best bites are only in the first to three bites - no need to go further.

Use all of the senses when eating - so be sure to honor your meals by using plates and glasses that please and some flowers of the season!

Eat slowly and mindfully while chewing thoroughly to savor each bite whether in the company of others and alone.

Eat the larger meal earlier in the day and avoid snacking.

Take the opportunity to walk, walk & walk!

Here is a sample summer menu from French Women Don't Get Fat:

Note - the courses may be greater in number, BUT the servings are much smaller in size

Summer Menu du Jour

Breakfast

Sliver of cheese

1/2 cup muesli with blueberries

Coffe or tea

Lunch

Bacon, lettuce and tomato sandwich

Cup of raspberries

Noncaloric beverage

Dinner

Grilled chicken with rosemary

Fennel gratin

Arugula salad

Grilled peaches with lemon thyme

Glass of white or red wine

Recipe

Grilled Peaches with Lemon Thyme

Serves 4

Peaches are such a delicate fruit, it's difficult - even in season - to find specimens perfect for eating raw. For this dessert, it does not matter; even hard ones will do, as the cooking will tenderize and release juices and flavors.

Ingredients

4 peaches

2 tablespoons olive oil

1 teaspoon honey

1/4 teaspoon pure vanilla extract

4 sprigs lemon thyme, coarsely chopped

1. Rinse the peaches, pat dry, cut in half, and remove the pits. Place the peach halves in a baking dish. Mix together the olive oil, honey and vanilla extract and pour over the peaches. Sprinkle with the lemon thyme. Marinate for 20 minutes, turning over once and basting.

2.Broil or grill the marinated peaches on the barbecue for 2 - 3 minutes on each side, or until the peaches are tender but not soft. Serve immediately, alone or with a scoop of vanilla ice cream.

French Women Don't Get Fat - Mireille Guiliano

Tips from Mireille

~ French women love bread and would ever consider a life without carbs

~ French women don't eat "fat-free," "sugar-free," or anything artificially stripped of natural flavor. They go for the real thing in moderation.

~ French women eat with all five senses, allowing less to seem like more.

~ French women eat three meals a day.

~ French women don't snack all the time.

~ French women never let themselves feel hungry.

~ French women never let themselves feel stuffed.

~ French women eat and serve what's in season, for maximum flavor and value, and know availability does not mean quality.

~ French women drink water all day long.

~ French women do enjoy wine regularly but with meals and only a glass (or maybe two).

~ French women enjoy going to the market.

~ French women plan meals in advance and think in terms on menus (a list of little dishes) even at home.

~ French women walk everywhere they can.

~ French women will dress to take out the garbage (you never know).

~ French women know l'amour fait maigrir (love is slimming).

~ French women eat for pleasure.

~ French women don't diet.

~ French women don't get fat.

Got 10 Minutes?

2010-07-12T16:37:00.001-04:00

Taking a 10 minute walk after your meals is a proven way to burn energy. I am not suggesting that as soon as you finish eating that you hit the pavement, but after clearing the table and doing the dishes should provide you with enough digestion time to avoid any stomach upset or reflux.

The pace should be easy; you don't want to compete with digesting your food, but aid it, get a bit of exercise, give you a leg up on better sleep and to ward off sugary cravings.

In addition to benefitting you physically, you will also foster that quiet, meditative need for peace and tranquility if you head out solo... OR if you bring along a friend or family member, you will add another layer to further foster your relationships.

So, give it a go and carve out 10 minutes after each meal ideally, but at the very least, after your evening meal.

Cheers!

2010-06-22T15:45:00.006-04:00

An Integrative Look at the Food Pyramid

What is Primary Food?

We have a philosophy about food—it’s that everything we consider as a source of nutrition is really just a secondary source of nourishment.

The foods you eat are secondary to all the other things that feed you—your relationships, career, spirituality, and exercise routine. Those are the things we call primary foods.

All that we consider today as nutrition is really just a secondary source of energy.

Think back to a time when you were passionately in love. Everything was exciting. Colors were vibrant. Intimacy was magical. Your lover’s touch and feelings of exhilaration sustained you. You were floating on air, gazing into each other’s eyes. You forgot about food and were high on life.

Remember when, as a child, you were playing outside, having fun? Suddenly, your mother announced dinner was ready, but you were not hungry at all. The passion of play took all of your attention.

Sometimes we are fed not by food but by the energy in our lives.

These moments and feelings demonstrate that everything is food. We take in thousands of experiences in life that can fulfill us physically, mentally, emotionally and spiritually.

We hunger for play, touch, romance, intimacy, love, achievement, success, art, music, self-expression, leadership, excitement, adventure and spirituality.

All of these elements are essential forms of nourishment. The extent to which we are able to incorporate them determines how enjoyable and worthwhile our lives feel.

Adapted from the Institute for Integrative Nutrition

Good Grief, My Life is a Schedule; It's Time to Get Slow

2010-06-08T15:43:00.007-04:00

There is more to life than increasing its speed. -Gandhi

With oodles of commencing festivities beginning in May through June, many of us are pulled in multiple directions with some tasks or activities requiring attention at the same time! In the midst of chaos, how well are we fostering our physical and mental wellbeing?

Perhaps some tasks or events can be put on hold or even deleted from the list of "to do's," but many things must be attended to. In the later case, carving out just a tiny amount of time to prioritize and organize, to be present & mindful in the activity of the moment and to take a deep breath may be the fuel necessary to ground us when we feel that we are in a tornado of commitments.

Though it may not seem like a lot, the below lists great reminders as to how we can slow down to be present, to enjoy and to appreciate life's experiences without the stress.

Below has been adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15,

Leave your watch on the bedside table

Check email only twice a day

Take the scenic route

Light candles before you start to cook dinner

Make up rituals

Say a silent word of thanks and make eye contact with everyone at the table before you start eating

Let the phone ring several times before answering

Make a handmade present for a friend

Set aside one night a week all for yourself

Spend as much time outdoors in natural settings as you possibly can

Pay attention to cycles of the moon and the shifting seasons

Sit for a moment with your eyes closed when you start your computer

Take a few moments before you climb out of bed in the morning to remember your dreams and think about what you want from the day

Factor in an additional 25% every time you estimate how long something will take

Always jump at the chance to play with a child

Never pack your schedule so that there’s no room for a short walk

Take a left where you generally take a right.

Nature, Instinct and Letting Go

2010-05-27T10:22:00.010-04:00

It is most definitely spring; the natural time of renewal - and with renewal the usual, and sometimes uninvited, accompaniment of letting go of what we so preciously embrace is unstopped, yet letting go yields growth.

Letting go of winter yields spring

Letting go of the beautiful spring apple blossoms yield luscious autumn fruit

Letting go of the baby bird yields flight and freedom

Letting go, little by little, of our children’s dependence yields confidence, competence and independence.

Each spring for the last several years we have had the honor of viewing the process of a mother bird build her nest in the inner corner of a column of our front stoop. She appears to know that time is at hand for her impending eggs, so she readily completes her nest. She lays her eggs, leaves to feed to nourish her body and returns to warm and protect the eggs. Once hatched, she continues to protect, but must leave to find nourishment for not only her now, but for her brood. All the aforementioned successfully achieved without a manual.

This spring only one baby bird hatched, and from my human thinking mind and heart, I am in joy of this invitation to watch such an amazing process; I am of concern for the baby bird fearing that it may fall from the nest and I am in awe of how such a tiny being can gulp down a dragon fly far larger than its body without choking.

My human thinking mind and heart are now attached to this baby bird. Every few days the baby bird appears less fluffy, more feathery and greatly increases in size. With its rapid physical development and developing curiosity of peering more daringly out of its nest, my human thinking mind and heart are now anticipating flight – of letting go.

And yes, as unstoppable nature must keep on, the mother bird and baby bird took flight suddenly one evening without saying goodbye; I doubt they ever looked back.

As we approach endings this spring to what we hold dear, will we do so like the mother bird with open wings and release with the trust of what flight has the potential to yield?

Zach, you will soon fly solo on the roads; please land safely

Hailey, elementary and middle school years have prepared you for your next educational and social nest

Felix, your Mama needs you to slow down; my wings still cradle

Curious?

2010-05-18T07:19:00.009-04:00

It's not too late to register for the first call of the teleworkshop series that will take place

tomorrow!

* 65% of Americans are now overweight - that number continues to rise.
* Have you ever wondered why we are designed to make the excess body fat in the first place?
* Why do we gain weight?
* Why can't the extra calories just run right through us?

Come find out how food, stress and hormones are intertwined and influence belly bloat and fat whether you consider yourself to be an "apple" or a "pear" shape.

At Courting Cake we take pride in giving the body what it needs by way of whole nutrient rich foods and lifestyle.

Click here to find out more and to register.

Look what you can make with 2 overripe bananas...

2010-05-11T09:04:00.004-04:00

Here is a recipe I just sent off to my clients who just wrapped up the Food Elimination Class - Level 1 series and thought that you, too, might enjoy!

Recipe

Banana Coconut Chocolate Chip Cookies

Ingredients

2 bananas, mashed
1/4 cup canola oil**
1/4 cup maple syrup
1/2 teaspoon vanilla extract
1 cup rolled oats**
2/3 cup brown rice flour
1/4 teaspoon baking soda
1/2 cup shredded unsweetened dried coconut
Pinch of sea salt
1/4 cup semi-sweet, dark chocolate chips**

Preheat oven to 350

In medium bowl, combine bananas, oil, syrup and vanilla. In separate medium bowl, combine oats, flour, baking soda, coconut and salt. Add the banana mixture to the dry ingredients and blend until just combined (do not over stir - fold in chocolate chips).

Line cookie sheet with parchment paper and drop batter by the heaping teaspoon onto sheet. There is not need to roll, flatten or shape the mounds. Place in oven and bake 14 minutes or until lightly browned. Remove from oven and place directly on wire rack to cool.

MAKES 1 1/2 dozen cookies

CLEAN FOOD, Terry Walters, copyright 2009, Sterling Publishing, Co., Inc.

**Canola oil is made from rapeseed and there is some controversy over the safety of this oil - if you have olive oil on hand or coconut oil; you can use in its place.

**If you are still avoiding gluten, be sure to use certified gluten free oats

**If gluten and casein free, you can easily find chocolate chips free of these proteins

Food Elimination Class - Level 1 - LIVE!!

2010-05-03T16:55:00.007-04:00

Here is your opportunity to take the much buzzed about “Mini Food Elimination Class” live! Because this class is also offered via teleconferencing, people from coast to coast are now experiencing the health benefits of getting away from the over consumption of overly processed foods that have become throughout the day, every day staples. In this level 1 class you will eliminate the most common food culprits that exacerbate most of our cultures' immune system woes leading to weight issues, food and seasonal allergies, food intolerance and auto-immune diseases to offer a few examples. Participants don't go through this alone!!!! In addition to meeting for the 4 classes of the series, you will have access to participate in an on-line forum for support & inspiration... You will receive daily communication of support, tips or recipes from me and you will also offer support, ideas, experiences and inspiration.

"Can I take this class even if I don't think that I am having a problem with foods?"

Answer - Yes!

I have had people take my class for a variety of reasons:

Greatly suspect a food or foods are causing multiple issues
Want to lessen their allergic response to seasonal allergies
Want to feel less bloated after eating
Want to gain more energy & sleep better
Want to use this experience to springboard them into learning about shopping, preparing and eating more whole foods... AND how to bring mindfulness about doing so for lifelong benefits

"The mini food elimination class was really great! I realized that when I am more mindful about my eating, I feel really terrific in many areas of my life-more energy, more clarity, better sleep, and more grounded and even-keeled in my mood and emotions! I also realized that you are "fed" in many other ways aside from just food-and that this is important to focus on, as well, if you want to maintain some balance in your life." - Former class participant

Details

Instructor - Michele B. Estes
What - Mini Food Elimination Class Series – Level 1
Where - Hanover Recreation Center
When - Thursday mornings 10 – 11:30am – May 20, 27 and June 3 & 17
Fees - $165
Optional fees - Greens Glorious Greens Cookbook - $20 (buy the 1st class)
Informational shopping trip to the Hanover Co-op - $10

REGRISTRATION DEADLINE - MONDAY, MAY 17

Breakthrough Health Teleworkshop

2010-05-02T12:06:00.006-04:00

We all know what we should be doing to live a life of vibrant health, but with so many fad diets, exercise gizmos and the latest one pill fix all ads bombarding us via various media; we are completely confused, and we should be because these diets and products are geared toward the masses, and not the individual. The concept of bio-individuality is that each person has their own nutritional needs. So, when the experts say, “dairy is good for you” or “fat is unhealthy,” it’s too much of a generalization. One person’s food is another person’s poison, and that’s why fad diets don’t work in the long run. At Courting Cake we look at your age, health, activity level, blood type, metabolic rate and personal preferences to determine your dietary needs.

Are you ready for a refreshing change and take charge of your health for good?

Here is what you can expect during your Breakthrough Health Teleworkshop experience:

* Add foods most missing in the Standard American Diet
* Learn what your food habits really are
* Discover that every aspect of your life nourishes you
* Identify and break down road blocks that interfere with implementing and maintaining healthy nutrition and positive life habits
* Gain energy – reclaim your intuition - lose weight – embrace physical exercise
* Feel grounded in your body and emotions
* Gain skills to foster well rounded happy living

Just two hours a month is all it takes!

Details

When: May 12, at 8PM, May 26, June 9, 23, July 7, 21 at 8:15 PM

Where: From your own living room... or anywhere!

Fee: $155 - Elimination Diet Workshop participants get 25% off!

Refer a friend and a get an additional 25% off!

How do I register? Visit us at: http://www.courtingcake.blogspot.com/

Flat Belly Teleworkshop

2010-04-28T19:57:00.008-04:00

* Surprising foods that burn belly fat (you will be shocked!)

* 3 "health" foods that you should NEVER eat (these can actually increase your stomach fat)

* 3 motivation secrets to keep you in TOP shape for life! Your belly will thank us.

* 4 unique "tricks" to reduce junk-food cravings.

* The best of workouts that burn abdominal fat faster than typical "cardio" — would you believe that crunches can make your belly look bigger?!

* Exercise is not necessary — your belly will be gone either way.

* No pills, no gimmicks, no hype, no trends and NO CRUNCHES!

This teleworkshop series will be taught by my business partner, Sandra Dubrov and me via "Courting Cake."

Find out more and sign up here

Dandelion Greens

2010-04-26T16:55:00.010-04:00

I grew up eating them. Each early spring, my dad could be seen at least a couple of times a week with a 5 gallon bucket and his jack knife ready to forage for these bitter greens. I can’t say that I LOVED them as a child, but I did not at all dislike them, as it was just a given that we would eat them. In fact, they were present on our table 1 to 2 times per week until the short season was over.

This weed has a purpose to animals and to humans, as it holds more health benefits than just the pure glee it brings to yellow nosed & chinned children who pop off the flower heads, make abundant bouquets and help to seed lawns and fields by blowing the fluffy white lion’s mane about. As fun as all of that is, it’s the bitters from the young tender greens that yield their nutrient, diuretic and alkalizing tonic effect after a long acidic winter. In the very early spring animals like deer can be seen hoofing away at the dirt to get to these greens, as they are guided by their intuition to bring alkalinity to their system that became acidic over the long winter. Intuitively, we also know (or did at one time) that the seasons give us what we need precisely when we need it.

The French term I heard as a child for dandelion was pissenlit – or “piss the bed” for its gentle diuretic effect. I also remember the wine crocks glugging away in the upstairs hallway of my Grand-mère’s house when she made dandelion wine. Also, the French often drink fresh dandelion tea in the spring at dinner time for aided digestion using the bitter elements to encourage the production of proper levels of hydrochloric acid and digestive enzymes. Actually, the entire plant from flower, to leaf to root is edible and holds a host of vitamin, minerals and medicinal properties. According to Identifying and Harvesting Edible and Medicinal Plants in Wild (and Not So Wild) Places, “The leaves are more nutritious than anything you can buy. They're higher in beta-carotene than carrots. The iron and calcium content is phenomenal, greater than spinach. You also get vitamins B-1, B-2, B-5, B-6, B-12, C, E, P, and D, biotin, inositol, potassium, phosphorus, magnesium, and zinc by using a tasty, free vegetable that grows on virtually every lawn. The root contains the sugar inulin, plus many medicinal substances.”

Go outside and take a look at your lawn, there is a reason why you are being showered with “those weeds;” you have been gifted with a powerful seasonal food! Give them a try.

From the cookbook many of my clients and I use – Greens Glorious Greens by Johnna Albi & Chaterine Walthers –

Polenta Topped with Dandelion Greens
Serves 4 as a side dish

Ingredients

3 ¼ cups water
1 cup white or yellow corn grits
2 cups water
2 bunches dandelion greens (to equal 4 cups chopped) that have been washed, stemmed and chopped.
2 teaspoons olive oil
2 teaspoons minced garlic
Salt and pepper to taste
1/3 cup pecorino Romano or Parmesan cheese
Lemon wedges

In a large, heavy-bottomed pot, bring water to boil. Slowly whisk in corn grits and salt, and stir continuously until mixture thickens. Turn heat to low and cook uncovered for 20 – 30 minutes, stirring often to prevent sticking. Polenta is ready when mixture pulls away from sides and a wooden spoon will stand up in the center. Spread polenta into an 8 x 8 inch pan or pie plate. Refrigerate (uncovered) until polenta cools – at least half an hour, until it is firm and can be cut with a knife.

In a large skillet with a lid, bring 2 cups of water to a boil. Add chopped dandelion greens and boil quickly for 3 to 4 minutes. Drain and set aside, saving cooking liquid for drinking.

Wash and dry skillet. In the same skillet, heat oil over medium heat. Add garlic and sizzle for 30 seconds to 1 minute. Add cooked dandelion greens and salt and stir to coat greens with garlicky oil. Cover and cook for 1 minute, until greens are hot.

To grill polenta, brush a stove-top grill or cast-iron skillet with olive oil. Cut polenta into 2 x 3 inch strips and grill for 3 to 4 minutes on each side. Polenta strips should be crispy golden and hot.

To serve, place grilled polenta on plates and distribute dandelions greens along the center of the polenta. Sprinkle with the cheese. Serve with lemon wedges.

CLEAN FOOD

2010-04-16T21:22:00.005-04:00

“The seasons are what a symphony ought to be: four perfect movements in harmony with each other.” – Arthur Rubenstein

My sister-in-law recently gifted me with what instantaneously has become my very most favorite of cookbooks; in fact, it hasn’t even made it to the book cases that house my collection of foodie love literature. The book is entitled, CLEAN FOOD – A SEASONAL GUIDE TO EATING CLOSE TO THE SOURCE, by Terry Walters. Already captured by the clean title (in keeping with how I like my food), I skipped right past the inside front cover, past the inside back cover and past the entire back of the book, and began right away with the first season of recipes – “Spring,” and every single page thereafter.

Somewhere around “Summer,” I began to notice that Terry’s ideas about food, interjected here and there throughout the pages, was striking a familiar tone to my food philosophies. Then a little later towards “Fall,” I began to nod my head in agreement more and more and began thinking, “Wow! Terry would fit right in with the Institute for Integrative Nutrition; the school where I received my formal training to educate and coach individuals and groups in regards to food and life nourishment…. Hmmm, perhaps it’s time to read about the author!

Terry Walters: “is a holistic health counselor, food educator, and motivational speaker and is devoted to teaching people how to make healthy choices. She draws from extensive educational and life experience including training from the Institute for Integrative Nutrition, the Natural Gourmet Cookery School, and the Chopra Center.” CLEAN FOOD, Terry Walters, copyright 2009, Sterling Publishing, Co., Inc.

Next, as I approached “Winter,” I realized that it hadn’t at all occurred to me up until nearing the end of the book, that each of the recipes are completely Vegan; I am not even a vegetarian. I was so enthralled with the… well, “Clean” recipes that I never noticed.

Spring

“Oh, give us pleasure in the flowers today; and give us not to think so far away as the uncertain harvest; keep us here all simply in the springing of the year.” – Robert Frost

Recipe

Spring Greens with Apricot Vinaigrette

“To be appealing and delicious, as tossed salad does not need to be decorated with fancy fixings, nor do hearty greens need to be sautéed or steamed. These greens and herbs fall into both categories. Experiment with different combinations and don’t be afraid to try something new. A trip to your local farm or farmers’ market can fill your salad bowl with all sorts of unusual findings. You might also enjoy this salad with some sliced avocado and pumpkin seeds.” – Terry Walters

Ingredients

6 cups spring greens and herbs of choice (try baby chard, bok choy, fennel, fennel fronds, escarole, romaine lettuce, mustard greens, parcel, dill, chives, garlic scapes or other)

Vinaigrette

1 garlic clove, minced
1 small shallot, minced
Juice of 2 Meyer lemons
¼ cup apricot juice
¼ cup balsamic vinegar
½ cup extra virgin olive oil
1 tablespoon maple mustard
1 tablespoons maple syrup
Pinch of sea salt

Tear greens into pieces and place in large bowl. In separate bowl, whisk together vinaigrette ingredients. Pour vinaigrette over greens, toss and serve.

CLEAN FOOD, Terry Walters, copyright 2009, Sterling Publishing, Co., Inc.

A "Dear John" to my treadmill

2010-04-05T07:19:00.003-04:00

Well, babe thanks for getting me here, but it is time to bid you farewell… for now. The revitalizing morning air, vitamin sunshine, the smell of the dirt and the song of the birds are calling to me. I’m sorry, but you can only take me so far. Our 30 minute rendezvous in the basement while watching Dr. Oz have been swell, but only that. I need more: new sites, sounds and mileage!

You’ll be fine while I sow my wild running oats, because you know that one day I will return when the skies gray and the temps plummet for winter slumber. Hey, try to understand, you will always be my rock; what got me here, but for now… this girl's got to run!

Ramps

2010-04-02T09:07:00.004-04:00

Their season is short and their season is now. Ramps are found all the way from the South of Carolina up to Canada. This small bulbous, skinny stemmed vegetable is often called a wild leek, but looks more like scallions, except for the broad fanning leaf. Yielding an onion and garlic like flavor, they are a great addition to many dishes.

Ramp leaves are edible, but best in early spring as they toughen with the approach of early summer. Because the entire vegetable can be used; raw or cooked, they offer an easy punch of flavor to any raw green salad, omelet or soup! A bit of warning though… just be sure that you are not the only one eating these little pungent beauties, as this bust of nutrient rich flavor will have you foraging alone for your next bunch of ramps!

Here are a few recipes to try:

Scrambled Eggs with Ramps, Morels and Asparagus

Olive oil or ghee can be used in place of the butter.

Ramp and Sausage Risotto

Ghee will work in place of the butter. Also, freshly grated Parmesan is suggested in the risotto. If you cannot eat dairy/casein, you can use nutritional yeast in its place. I know, it sounds odd, but it will offer that cheese flavor!

Roasted Chicken, Ramps and Potatoes

Got Belly Fat?

2010-03-30T09:17:00.005-04:00

I have noticed that there is this general thought that around middle age there is nothing women can do about the excess middle that tends to accumulate; it is just a part of getting older. Well, I would like to argue that this does not have to be so. Actually, you don’t have to be of middle age to have this out of body balance belly bloat and fat - even more and more teens and women in their 20’s are sporting the “muffin top,” “spare tire,” “tummy pillow…”

Although bio-individuality plays a huge role in storage of belly bloat and fat, so do other factors. As we age, our bodies change, but we often don’t adjust our eating of what and how much to accommodate these changes.

Curious? Are you someone who feels that belly fat is just part of aging and that there is nothing that can be done about it?

Food sensitivities and intolerances are on the rise in America, and are contributing to a host of maladies; belly bloat and fat is just one clear symptom that something you are eating (not just how much) is causing inflammation and most likely an overgrowth of unfriendly gut bacteria. If something you are eating is causing your belly to bloat, just imagine what it is doing elsewhere in the body that you cannot see.

Want to find out what you are reacting to and blast that bloat now and for good? Join Sandra Dubrov and me of “Courting Cake” on April 8th and get started.

Registration deadline is April 6 – click here for details

Sign up! First Class Begins April 8th

2010-03-26T10:26:00.009-04:00

The "Food Elimination Class" has become so popular that my business partner, Sandra Dubrov, and I are now offering this class via tele-class. This is a level 1 class where you will eliminate the most common food culprits that exacerbate most of our cultures' immune system woes leading to weight issues, food and seasonal allergies, food intolerance and auto-immune diseases to offer a few examples. Participants don't go through this alone!!!! In addition to the 4 classes of the series, daily forum style communication is offered for support & inspiration... You will get to know one another & offer support, ideas, experiences and inspiration as well.

"Can I take this class even if I don't think that I am having a problem with foods?"

Answer - Yes!

I have had people take my live class for a variety of reasons:

Greatly suspect a food or foods are causing multiple issues
Want to lessen their allergic response to seasonal allergies
Want to feel less bloated after eating
Want to gain more energy & sleep better
Want to use this experience to springboard them into learning about shopping, preparing and eating more whole foods... AND how to bring mindfulness about doing so for lifelong benefits

At “Courting Cake” we do not anguish over counting calories or fat grams, rather we put our faith in whole foods that nourish and heal the body to meet each client at this particular time in their life, and to reconnect them with their born intuition to flourish in optimal wellness. Perhaps you can have your cake & The Tastier Side of Health!

Class Details and to Register - visit us @ http://www.courtingcake.blogspot.com/

Tea Time - 5 to Try!

2010-03-20T09:00:00.004-04:00

After a good guzzle of water, the next drink of choice for me first thing in the morning is one glorious mug of coffee; I am in utter love with it: the alluring smell of the rich coffee beans, the ritual of grinding the beans (Felix most often lends a hand), scooping, pouring, sipping… ahhhh…Mostly, I tend to keep it to just the one mug, but now and then I get on an afternoon coffee kick which leaves me a little too jazzed… sometimes all the way into the next day! So, I am now making an effort to bring mindfulness to my afternoon desire for something hot & flavorful, and reach for some of my favorite teas with lots of jazz on the tongue, but without all that jazz in my body.

Here are my favorite 5 to try:

Yerba Mate

Kalahari Red Tea
Mayan Cocoa Spice
Easy Now
Raw apple cider vinegar & raw honey - 1 to 3 tsp ACV & 1 tsp raw honey w/ hot (not boiling) water from the kettle

Each of these teas has grounding and healing properties and just tastes great.

Leave a comment of your favorite tea!

Come to Class

2010-03-17T20:23:00.006-04:00

80% of spectrum and ADHD kids respond to the gluten-free/casein-free diet

Find out if dietary intervention can help your child, and learn the easiest and safest way to implement the diet.

Who:

Sandra Dubrov CHC, AADP

http://www.sandradubrov.com/

Integrative Health Counselor and Homotoxicologist

Mom of a recovered autistic seven-year-old

At her New York practice, Sandra works with families of autistic, neurodevelopmentally and chronically ill children. She specializes in dietary therapies and homeopathic detoxification to bring about dramatic changes in kids' health.

Why:

You've heard of the gluten-free/casein-free diet. Now is your chance to get the facts and give your child the opportunity to try this highly effective therapy. You will receive plenty of scientific information, along with Sandra's stash of tools that you can use right away, to make a huge difference in your child's health without turning your life upside down. You will walk away with recipes, food lists, meal plans and yummy samples of gluten-free treats. Don't miss this one-time opportunity to hear Sandra speak. Sign up now!

You may see:

an increase in eye contact

a decrease in stimming

improved language

better attention to task

more compliance

reduced tantrums

improved energy level

better sleep

better gastrointestinal function

a child who is more comfortable in his/her skin

You will get:

plenty of information to get started

a list of things to eat

a list of things not to eat

plenty of kid-friendly recipes

helpful handouts

links to websites for shopping and additional information

25% off future teleclasses

Where:

Richard W. Black Recreation and Senior Center - 48 Lebanon Street - Hanover, NH - Rm. 215

Details:

Thursday, March 25th 9:30am - 11:00am

Cost: $35 online, $45 at the door.

Space is limited. Sign up now!
Go to: www.courtingcake.blogspot.com

Unable to make it? Let us know if you are interested in a teleclass option.

Come to Class

2010-03-11T08:49:00.006-05:00

You don't live in the Upper Valley of NH & VT OR in the NYC area but want to take the much talked about "Food Elimination Class?" We've got you covered - please join Sandra Dubrov and me of “Courting Cake” for a unique tele-class option - Date TBA sooooooon!

("Courting Cake's" launch is imminent! 3...2...)

Give your body a rest from common foods that:

Deplete your energy
Interfere with healthy weight
Increase inflammation
Suppress your immune system
Many people are sensitive to
Can exacerbate seasonal allergies
Promote belly fat (adipose tissue)
Can worsen and/or trigger autoimmune responses
Can be a contributing factor to asthma, eczema, IBS and many others

What the buzz is all about:

“Great in every way: organized, interesting, balanced… (plus – huge plus—I feel really good)."

"The mini food elimination class was really great! I realized that when I am more mindful about my eating, I feel really terrific in many areas of my life-more energy, more clarity, better sleep, and more grounded and even-keeled in my mood and emotions! I also realized that you are "fed" in many other ways aside from just food-and that this is important to focus on, as well, if you want to maintain some balance in your life."

"Thanks, Michele for your knowledge on the subject, your trip to the grocery store with us, and your overall relaxed and non-judgmental attitude as we all approached this in our unique ways!"

"The class was out of this world; so fun... I continue to feel terrific, thanks so much!"

Tempted? Stay tuned for sign up information.

Broccolini

2010-03-03T19:50:00.005-05:00

Now that I have discovered broccolini, I don’t think that I will ever go back to broccoli. Before I was first introduced to it through my CSA last summer, I was content with broccoli, but compared to broccolini, it now reminds me of a very stodgy uptight tree. That summery Tuesday I unloaded my veggie basket to veggies that had just burst into season, and broccolini was among the cluster. I noticed how delicately the tender stalks haphazardly bent this way and that, and the speck of a yellow open bud mixed in here and there within the florets appeared so imperfectly perfect; I loved it before I tasted it! I just assumed that this is how local organically grown broccoli looks. It wasn’t until I eyed this much sweeter and tender green while perusing the produce section at my local Co-op and realized that what I have landed on is not your average broccoli.

Broccolini is actually a hybrid of broccoli and gai lan or Chinese kale; it is sometimes called baby broccoli or asparation as it is known in Europe. Like broccoli it is rich in vitamin C and is a great source of vitamin A, potassium, iron and fiber. The flavor is much lighter and a bit sweeter than broccoli, and because it is far more delicate the stalks are less woody, it does not require peeling. It also takes less time to cook and is much easier to eat raw than broccoli; in fact, my usual method of preparation is to cut of the just the very ends, place in a pan, add a small amount of water, sprinkle with sea salt, pop on the lid & heat until I see steam; it’s easy, easy… easy!

To add a little more pizazz, you can saute in olive oil or ghee, chopped garlic, lemon zest, lemon juice, pine nuts along with salt and pepper.

For even MORE pizazz, check out these recipes:

Broccolini with Smoked Paprika, Almonds and Garlic

Spicy Stir Fried Brown Rice with Broccolini and Scallops

Broccolini with Itallian Herb Oil

Chewy Cookies Please!

2010-02-22T12:14:00.003-05:00

“How would you like your cookies, Nooley – crispy or chewy?” Like there was an answer other than chewy and my dad knew it, but as a young child he always asked me before making cookies. The three usual to be enjoyed were chocolate chip, peanut butter and my absolute most favorite of all, oatmeal!

Since becoming gluten free, I have not found a commercially made cookie or cookie mix to fit the just right bite, chew & flavor of what I want a cookie to be. Knowing that there is no way I will settle for a cakey or hard cookie, I just don’t eat them, as I never took the experimental leap to develop a gluten free cookie recipe, but my sister recently did! At Christmas this year, Karen presented me with a gorgeous mouth-watering platter decked out with Maple Pecan Coffee Cake, Ginger Bread Cake and the most scrumptious cookies I have had with or without gluten – White Chocolate & Cranberry Oatmeal Cookies.

Yesterday I had a craving for oatmeal cookies; it also marked the 11th day of my fathers’ passing. Perhaps there was some need of comfort with this craving, or I just wanted cookies. I made some modifications to Karen’s cookies knowing that Felix (7) & Hailey (13) would rather not have the cranberries (Zach, happy either way, (15) will eat just about anything), so I left them out & used the only chocolate I had on hand – dark. They turned out delicious AND chewy! At Christmas, my dad did have my sister’s take on oatmeal cookies; he was rather delighted.

White Chocolate & Cranberry Oatmeal Cookies
By Karen Lee Boutin

Ingredients

½ cup sorgum flour
¼ cup coconut flour
¼ cup white rice flour
½ tsp baking soda
½ tsp xantham gum
Pinch of sea salt & nutmeg
¾ cup certified gluten free oats
1 stick + 1Tbsp butter (can use non-dairy buttery sticks or coconut oil)
½ cup dark brown sugar
½ cup granulated sugar
1 egg
1 tsp vanilla
½ -2/3 cup dried cranberries or ½ cup each cranberries & chopped nuts
2/3 – ¾ cup white chocolate chips or dark

Instructions

Heat oven to 350. Sift dry ingredients at least 4 times. Add oats. Cream butter with sugars. Add egg & vanilla. Mix wet & dry ingredients & fold in the cranberries, chips & nuts (optional). Place walnut sized balls of dough onto a parchment lined cookie sheet & flatten slightly. Bake 12 minutes. Let sit 3 – 5 minutes before taking of the cookie sheet. Cool completely on wire rack.

Any dried fruit would work.
Yields 24 – 30 cookies

Cheers!

2010-02-18T17:57:00.004-05:00

Happy 1st birthday, Nourish Your Body; Nourish Your Life!

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

2010-02-18T11:03:00.003-05:00

If you are a mother, a father, a grandparent, an aunt, an uncle, a sister, a brother, a teacher, a doctor, a friend or a child; please, I urge you to carve out 21 minutes and 53 seconds to view this video with Jamie Oliver as he presents his TED Prize wish.

He has so magnificently nailed my passion; my mission:

“I wish for everyone to help create a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity.” Jamie Oliver

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Gluten-Free Chocolate-Chocolate Chip Granola Bars

2010-02-15T15:29:00.010-05:00

GLUTEN-FREE CHOCOLATE-CHOCOLATE CHIP GRANOLA BARS
This is a two-day project, but the actual time invested is minimal.

Recipe developed and written by Sandra Dubrov HC, AADP

Certified Integrative Health Counselor Special Diets Consultant
917 640-6824

http://www.gogfcf.com/
http://unfitchick.blogspot.com/
http://nycgreenmarkets.blogspot.com/

INGREDIENTS

List 1

3 cups rolled oats (I like Bob's Red Mill)
1 1/2 cups blanched almonds or walnuts
1 1/2 cups sunflower seeds

List 2

3/4 cup maple syrup
3/4 cup coconut oil
2 tablespoons of cacao powder (I like TerrAmazon Organic Cacao Powder)
1/2 tsp vanilla

List 3

1/2 cup chocolate chips (I use Enjoy Life semi-sweet chocolate chips)
1/2 cup dried blueberries or cherries (optional)

Evening of day one -

Take the ingredients on List 1, place in a large bowl and cover with water. Let sit on the counter overnight.

Day two -

1. Preheat oven to 325 degrees
2. Drain and rinse the pre-soaked ingredients. Squeeze out the excess water. Place in a food processor. Add the ingredients from List 2 and give it a good whirl. If you like your granola bars more like cake, let the blender go longer. If you want some texture and crunch, leave the batter lumpy.

3. Add List 3 and mix by hand
4. Spread in a thin layer on a cookie sheet lined with parchment paper. Bake for 1 hour
5. Remove from oven and cut into bars. Place back into oven and bake for another 30 minutes
6. Cool on a wire rack

The bars are gluten, dairy, egg and soy free
* Bob’s Red Mill offers certified gluten free oats

Put a Little Love in Your Heart

2010-02-05T10:26:00.007-05:00

I was watching and eavesdropping on a group of senior men on a recent morning at one of my local café’s prior to meeting up with a friend. I surmised that this meeting of about 10 gentlemen was not merely serendipitous, but a planned encounter of like minded and like spirited peers. Each were taking turns reading aloud light hearted, comical literature, laughing, adding comments here and there, going off topic & then back again to the sharing. Their exuberance captured me. Questions surfaced: How old are they; possibly mid to late 70’s… 80’s? When they disperse, where will they go? What will the rest of their day be like? When will they meet again? I observed how intent, relaxed, healthy and genuinely happy they each looked; what they were eating and drinking during their social time appeared secondary.

As an Integrative Nutrition & Wellness Counselor, I am fascinated with all aspects of health; the foods we eat, and the nourishment we get from the way we live our lives. The group of gentlemen I had the pleasure of sharing time with on this morning (they didn’t realize I was taking part in their gathering), exemplified the later; nutrition that feeds a healthy mind, a healthy spirit and a healthy heart. I have to wonder if this activity of pleasurable socialization has always been part of their lives; therefore, contributing to their glowing longevity.

Let’s put aside heart healthy Omega3, garlic & kale for a moment and ask yourself: What nourishes your wellbeing? What feeds your heart? Is it that “Aaah” blissful and precious moment completely to yourself that rejuvenates? How about sharing company with someone that you feel of utmost comfort? Perhaps it’s a weekly social gathering with cohorts that contributes to nurturing your overall health. For me it’s many and varied things, including the warming in my heart I received from a gathering of spirited senior gents.

Things that make you go Mmmmmm…

La Bete Noire - "Black Beast"

Bon Appetite

Ingredients

Cake

1 cup water
3/4 cup sugar
9 tablespoons (1 stick plus 1 tablespoon) unsalted butter, diced
18 ounces bittersweet (not unsweetened) or semisweet chocolate, chopped
6 large eggs

Ganache

1 cup heavy whipping cream
8 ounces bittersweet (not unsweetened) or semisweet chocolate, chopped
Lightly sweetened whipped cream

Preparation

For cake:

Preheat oven to 350°F. Butter 10-inch-diameter springform pan. Line bottom of pan with parchment round; butter parchment. Wrap 3 layers of heavy-duty foil around outside of pan, bringing foil to top of rim. Combine 1 cup water and sugar in small saucepan. Bring to boil over medium heat, stirring until sugar dissolves. Simmer 5 minutes. Remove from heat.

Melt butter in large saucepan over low heat. Add chocolate and whisk until smooth. Whisk sugar syrup into chocolate; cool slightly. Add eggs to chocolate mixture and whisk until well blended. Pour batter into prepared pan. Place cake pan in large roasting pan. Add enough hot water to roasting pan to come halfway up sides of cake pan.

Bake cake until center no longer moves when pan is gently shaken, about 50 minutes. Remove from water bath; transfer to rack. Cool completely in pan.

For ganache:

Bring whipping cream to simmer in small saucepan over medium heat. Remove from heat. Add chocolate and whisk until smooth. Pour over top of cake still in pan. Gently shake pan to distribute ganache evenly over top of cake. Refrigerate cake in pan until ganache is set, about 2 hours. DO AHEAD: Can be made 2 days ahead. Cover and keep refrigerated.

Run knife around pan sides to loosen cake; release sides. Cut cake into wedges and serve with whipped cream.

I have only made this as is, and have not played with modifying the dairy.

You're Brushing Your Teeth with What?

2010-02-03T17:52:00.004-05:00

If you are using commercial toothpaste, you are washing your own mouth out with soap! Call it detergent if you like or perhaps by its chemical name of Sodium Lauryl Sulfate (SLS). SLS is what is added to items that we use daily like shampoo, mouthwash, toothpaste, laundry detergent, dish soap, stain removers, carpet cleaners, mascara… and these are just some of the many items to mention. It has really no purpose in products that we use on and in our body except to activate foaming to make us believe that foam equals clean. Now, if you want to use it in industrial applications, I understand that it works well as engine degreasers, floor cleaners, and car wash soaps.

More and more research is finding that SLS in toothpaste & mouthwashes cause microscopic damage to the oral mucosa (that nice shiny that lines the inside of your mouth), and is a leading cause of apthous ulcers or, as we all know them; canker sores. Also, the drying, color stripping action that takes place on your scalp and hair with the use of shampoos with SLS also happens in your mouth, setting up the right conditions for halitosis – AKA – bad breath.

This post is more to give you a heads up about SLS in oral hygiene products and how that can lead to canker sores and not so much about canker sores themselves; but since I have brought up the topic, and to be fair, I should mention other causes of canker sores. If you have a propensity towards these sores from some of the below reasons mentioned, you would still be wise to eliminate the SLS variable.

Common triggers for canker sores:

SLS found in toothpaste and some mouthwashes
Allergies to food Products and certain preservatives
Trauma from brushing your teeth too vigorously
Lip biting
Stress
Trauma from eating hard, rough foods (potato chips, pretzels)
Deficiencies in Vitamin B12, iron, and folic acid.

Also, some people with systemic conditions like Crohn's Disease, Celiac Disease, Ulcerative Colitis, and gluten hypersensitivity (wheat allergy) are more inclined to experience these mouth sores.

To reduce your frequency, or perhaps even eliminate your trigger for developing canker sores, try switching to SLS-free toothpaste & mouthwash; it may just spare you unnecessary pain.

This link shares just some SLS-free options: http://www.dentist.net/sls-free-toothpaste.asp

The King of Squashes

2010-02-01T14:54:00.016-05:00

This post is by one of my most dear to my heart friends and colleague, Sandy. This is Sandy's second post on Nourish Your Body; Nourish Your Life - her first entitled entry, Pickles, was posted back in July of'09. Sandy and I have a lot in common, as we are both parents and health counselors & educators who are passionate about nourishing the body and healing the body via whole food and whole living. Both our commonality and our differences equal our strengths as a combined force in educating Nourished Body and Nourished Living. Let me further introduce Sandy to you, as she will be sharing more of her expertise on this blog as we collaborate on several inspiring projects that we will launch and present to you in the very near future.

Sandra Dubrov:

Sandra is an integrative health counselor and homotoxicologist. She is certified by Columbia University and an accredited member of the American Association of Drugless Practitioners, an organization that certifies health professionals who do not work with pharmaceuticals. As a homotoxicologist, she has studied under some of the most prominent professionals in the field, including respected lecturer and autism recovery expert Mary Coyle, and Dr. Gregory Ellis, an author and a leading authority on natural detox and sports nutrition.Sandra is a mom of two boys, ages seven and five, and the wife of a reluctant health nut (shhh! don't tell him). As with many in complimentary medicine, a personal crisis brought her to health counseling. Her older son, Adam, was diagnosed (by his pediatrician, three psychologists, a developmental pediatrician and a pediatric neurologist) with autism at the age of two. It was a long road that brought him to being the fully-recovered, neurotypical seven-year-old he is today. Homotoxicology utilizes cellular drainage and detoxification, nutrition, and time-tested homeopathic techniques to stimulate the self-healing mechanism in your body. It is a therapy geared to enable you to move to the next level of health. Her areas of specialization include neurodevelopmentally delayed kids, chronic illness and sports nutrition. Although Sandra's practice is located in New York City, her clients are worldwide. If you have questions or wish to schedule a phone consultation, email Sandra at sandra.dubrov@gmail.com

Sandra Dubrov HC, AADP
Certified Integrative Health Counselor Special Diets Consultant

917 640-6824

Want to know more about me? Go to http://www.gogfcf.com/

Procrastinating? Check out my blogs at

http://unfitchick.blogspot.com/

http://nycgreenmarkets.blogspot.com/

Gingered Butternut Squash Soup

I eat butternut squash all through fall and winter. It is packed with vitamins A and C, several B vitamins, and minerals such as potassium, manganese and tryptophan, an amino acid that helps you make serotonin and helps your body fight stress, relax and sleep.

Nothing beats the easy preparation and incredible versatility of this vegetable. I mash it for a side dish, turn it into pancakes, or add it to pasta along with leeks and hazelnuts. But my all-time favorite is my Gingered Butternut Squash soup.

Recipe

1 butternut squash, halved lengthwise and seeded
2 tablespoons coconut oil
2 cups thinly sliced onion
1 cup pecans
1 Granny Smith apple, peeled and chopped
2 tablespoons maple syrup
4 teaspoons minced fresh ginger
3 garlic cloves, coarsely chopped
1 cinnamon stick
1/4 teaspoon ground nutmeg
3 cups (or more) vegetable broth

Preheat oven to 350°F. Line baking sheet with parchment paper. Place squash, cut side down, on baking sheet. Bake until squash is very soft, about 50 minutes. Using paring knife, remove peel from squash; discard peel. Heat oil in heavy large pot over medium-low heat. Saute onion until lightly brown. Add maple syrup, ginger, garlic, nutmeg and cinnamon. Cover pot and cook for 5 minutes. Add squash, apple, pecans and chicken broth. Bring to boil. Reduce heat to medium-low. Cover and simmer 10 minutes. Discard cinnamon stick. Puree using a submersible blender. Season soup with salt and pepper. Bring to simmer, thinning soup with more broth if necessary. Ladle into bowls. Garnish with chopped apple, toasted pumpkin seeds and a sprinkle of olive oil.

Why Coconuts?

2010-01-30T10:46:00.005-05:00

In my last two posts, I suggest using coconut food in my recipes in the form of flour and oil. Most of you know that coconuts contain saturated fats, so why on earth would I propose using what may be considered an unhealthy food? Yes, coconuts contain saturated fats, but did you know that (without getting heaving into the properties); this kind of saturated fat is good for you… VERY good for you, AND we all need a certain amount of saturated fats. Let’s not forget that coconuts sustained the “Gilligan’s Island” lot until they were rescued.

Bear with me for a moment, because here, size matters and it has to do with the length of the fatty chains - there are small, medium and long chain fatty acids. Coconut oil is mostly comprised of the medium chain fatty acid and lauric acid as found in breast milk, and we all know how wonderful that is! We respond to and metabolize each fatty acid differently depending on its size. The MCFA does not have a negative effect on cholesterol like long chain fatty acids (LCFA) found in some margarines, fast fatty foods, processed junk foods that put more strain on the overall digestive system including the liver and pancreas, and LCFA’s can be deposited into the arteries in the form of lipids as in cholesterol. To the polar opposite, MCFA’s may help to lower the risk of both atherosclerosis and heart disease. I could go on, but that is enough of sharing my “nerd area.”

Here are some of the noted benefits of the coconut direct from the Coconut Research Center:

Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
Expels or kills tapeworms, lice, giardia, and other parasites.
Provides a nutritional source of quick energy.
Boosts energy and endurance, enhancing physical and athletic performance.
Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
Improves insulin secretion and utilization of blood glucose.
Relieves stress on pancreas and enzyme systems of the body.
Reduces symptoms associated with pancreatitis.
Helps relieve symptoms and reduce health risks associated with diabetes.
Reduces problems associated with malabsorption syndrome and cystic fibrosis.
Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
Helps protect against osteoporosis.
Helps relieve symptoms associated with gallbladder disease.
Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
Improves digestion and bowel function.
Relieves pain and irritation caused by hemorrhoids.
Reduces inflammation.
Supports tissue healing and repair.
Supports and aids immune system function.
Helps protect the body from breast, colon, and other cancers.
Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
Helps prevent periodontal disease and tooth decay.
Functions as a protective antioxidant.
Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
Does not deplete the body's antioxidant reserves like other oils do.
Improves utilization of essential fatty acids and protects them from oxidation.
Helps relieve symptoms associated with chronic fatigue syndrome.
Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
Reduces epileptic seizures.
Helps protect against kidney disease and bladder infections.
Dissolves kidney stones.
Helps prevent liver disease.
Is lower in calories than all other fats.
Supports thyroid function.
Promotes loss of excess weight by increasing metabolic rate.
Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
Helps prevent obesity and overweight problems.
Applied topically helps to form a chemical barrier on the skin to ward of infection.
Reduces symptoms associated the psoriasis, eczema, and dermatitis.
Supports the natural chemical balance of the skin.
Softens skin and helps relieve dryness and flaking.
Prevents wrinkles, sagging skin, and age spots.
Promotes healthy looking hair and complexion.
Provides protection form damaging effects of ultraviolet radiation form the sun.
Helps control dandruff.
Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
Has no harmful or discomforting side effects.
Is completely non-toxic to humans.

In addition to eating coconut in its various forms, you can also use it topically as a beneficial face and body moisturizer. You will look shiny at first, but within minutes this beautiful oil will absorb and begin its hydrating and free radical repelling action. Also, think about where coconuts, the “Tree of Life,” grow… right? See, nature often give you what you need where you are, and many islanders of the tropics have been using coconut oil to protect their skin against the sun for thousands of years without blocking the healthy vitamin D benefits the sun delivers. To protect themselves from the burning rays of the hot tropical sun they applied a thin layer of coconut oil over their entire body. This would protect them from sunburn, improve skin, tone, and help keep annoying insects away.

Please, please when choosing a coconut oil look for:

Pure virgin
Organic
Unrefined

Smoothie:

1 banana
Mango either fresh or frozen (as much as you like)
½ cup coconut milk
½ cup coconut water
½ cup carrot juice (not very tropical, but I like it)
Can add a splash of vanilla, cinnamon & nutmeg
Ice

Blend and enjoy!

Brownies

2010-01-24T17:52:00.003-05:00

Currently, not a working camera to show you the goods! Will make again & add soon.

I do not remember the last time I had a brownie – really! Even though I develop and write the recipes of various confections, I do not actually eat them on a regular basis. For me they are truly treats; kind of old fashioned if you think about it, because many years ago we did not consume sweets throughout the day each day as the Standard American tends to in their Diet of today (SAD). Though I am not mindlessly munching treats, I do absolutely enjoy and savor them when I do have them. Today, our oldest son, Zachary (15), had an alpine ski race on our home hill and the ski parents provided lunch for the racers and for all those working the race. I signed up for a dessert dish, and feeling that I have not come up with a new sweet in awhile, this event gave me the opportunity, and I landed on brownies!

Brownies are actually quite easy to make, as a truly delicious brownie only takes minimal ingredients. Before shifting to gluten free eating, I was mad about a brownie recipe from our town’s cookbook – Lyme’s Library of Recipes - for its simplicity, ease and moist chocolaty flavor. So, what would be a better guide than “Theda’s Brownies” on page 158? I modified the flour, the fat and added xantham gum to give that gluteny consistency that we all love; here is my modified version of “Theda’s Brownie:”

Recipe

1 cup chocolate bits or 1 bar semi-sweet chocolate (please read the label – you want a gluten free & dairy free chocolate chip or bar)
1/3 cup coconut oil (organic, cold pressed & unrefined)
2 eggs
1 cup sugar
½ cup coconut flour
¼ tsp. sea salt
½ tsp baking powder (GF)
¼ tsp xantham gum
1 tsp. vanilla
• Extra chocolate chips if desired!

I use a make-shift double boiler of two pots that sit a top each other to melt the chocolate into the coconut oil. In a small mixing bowl mix the eggs, sugar and vanilla. In a larger bowl sift (I use a fine mesh strainer place over the bowl) the flour, salt, baking powder and xantham gum at least 3 times to completely blend. Hint: When I blend flours, I make sure that I have my bowl, the strainer AND a sheet of wax paper. I place the strainer on the bowl, add the dry ingredients to be sifted, sift into the bowl, then place the now empty strainer onto the wax paper, empty the first round of sifted ingredients from the bowl back into the strainer, place the strainer back over the bowl, and then empty all of the fallen dry ingredients from the wax paper back into the strainer, sift and continue this easy no mess method for at least 3 times, and save the wax paper for several sifting sessions to come.

Drizzle slowly and whisk the melted chocolate into the small bowl of egg, sugar and vanilla, add to the dry ingredients, mix well (I use a spoonula which will come in handy for scraping the gooey sides of the bowl) and empty into a small oiled (olive oil) baking dish. Bake @ 375 for 25 minutes.

Felix (7) and I just made another batch this afternoon after the ski race. He wanted the brownies to be extra chocolaty; actually “double fudge” was his exact request, so we added a good sprinkle of chocolate chips to the top of the batter just before baking!

Thanks, Theda for the guidance!

The 8 Causes of Cravings

2010-01-12T20:42:00.003-05:00

Now that we are day 12 into the New Year, I must ask – “How is it going?” I thought that it might be a good time to post something about cravings because we often think of cravings as bad or that we are weak and lack willpower, and since many of us make weight loss a resolution, I thought that perhaps you are finding that you are butting heads with your cravings!

Below is my take away from my experience at the Institute for Integrative Nutrition in regards to the various reasons why we crave:

The body is amazing. It knows when to go to sleep, wake up, go to the bathroom, maintain 98.6 degrees, and tighten the eyes when the light gets bright. It knows the miracle of pregnancy and childbirth. Your heart never misses a beat. Your lungs are always breathing. The body is a super-computer, and it never makes mistakes.

Look at the foods, deficits and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

The eight primary causes of cravings are:

1. Water. Lack of water can send the message that you are thirsty and on the verge of dehydration, which occurs as a mild hunger, so the first thing to do when you get a strange craving is drink a full glass of water. Also, an excess of water can bring on a craving so be sure that your water intake is well balanced.

2. Lack of primary food. Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little or the wrong type), being bored, stressed, or uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food.

3. Yin/yang imbalance. Certain foods have more yin qualities (expansive) while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang). Eating too many raw foods (yin) may cause cravings for extremely cooked (dehydrated) foods or vise versa.

4. Inside coming out. Oftentimes, cravings come from foods that we have recently eaten, foods eaten by our ancestors or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one’s ancestral or childhood foods.

5. Seasonal. Often the body craves foods that balance out the elements of the season. In the spring, people crave detoxifying foods like leafy greens or citrus foods. In the summer, people crave cooling foods like fruit, raw foods and ice cream, and in the fall people crave grounding foods like squash, onions and nuts. During winter many crave hot and heat-producing foods like meat, oil and fat. Cravings can also be associated with the holidays, for foods like turkey, eggnog or sweets, etc.

6. Lack of nutrients. If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings and overall inadequate nutrition produces cravings for non-nutritional forms of energy like caffeine.

7. Hormonal. When women experience menstruation, pregnancy or menopause, fluctuating testosterone and estrogen levels may cause strange cravings.

8. De-evolution. When things are going extremely well, sometimes a self-sabotage syndrome happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

Healthier Version of Hot Chocolate:

Craving hot chocolate? Nothing wrong with that! Perhaps, as mentioned in #4, that it was a drink of comfort from childhood. To have a healthier version of hot chocolate, there are several ways to go about this – first, the chocolate drinks that come out of those machines at convenient stores are usually loaded with funky fats, weird sugars, soy, gluten and powered poor quality dairy. Buying the chocolate drink mix sold in packets or in a can? Read the label; you want to avoid the above mentioned if you want to shoot for a healthier version.

So, here are several options using either:

Raw organic 100% cacao – this is the purest of the pure!

At least 80% organic cacao w/out gluten, soy, corn syrup and dairy – can be a solid bar or powder like the Equal Exchange or Fair Trade brands of cacao mixes.

If you drink milk, make it whole organic free of not only pesticides, but also free of growth hormones and antibiotics (raw or pasteurized – your choice)

If you are dairy free, I have found that organic whole coconut milk yields a really creamy drink! You can also search other non-dairy milks to use instead or use a combination of the coconut milk and non-dairy milk; just read the labels!

To sweeten, you can try – raw honey, agave nectar, stevia, sucanat… natural!

Gently heat the cacao/chocolate into the milk of choice, add sweetener as desired, sip and enjoy!

Spaghetti Squash Fiesta

2010-01-09T17:23:00.012-05:00

As I look ahead to the up and coming week, I am already thinking about our weeknight dinners. Our children are all busy with after school mid-week alpine ski training, and when they get home from school and a cold outdoor athletic day, I want to provide them with something that I know will warm, nourish AND be enjoyed! Here is a recipe that I came up with years ago, but have not made in quite a long time, but will this week!

Spaghetti Squash Fiesta

Ingredients:

1 large spaghetti squash split in half length wise and seeded
Extra virgin olive oil
Sea salt and ground pepper

1 lb. ground meat of choice or a combination of ground meats (I use local or regional, small farm, grass fed, free of pesticides, growth hormones and antibiotics)

To make your own taco seasoning mix, use a combination of ground chili pepper, ground cumin, pepper flakes, dried oregano, lots of fresh garlic, and one diced onion OR use 1 pkg. organic taco seasonings - Look for non GMO, no trans fats, gluten and dairy free… Honestly, I don’t measure the “make your own” and I mostly use the organic mix.

¼ cup to ½ cup of red wine
Water added to the wine to equal 2/3 cup liquid
¼ cup to ½ cup favorite salsa

Great Additions:

Greens of choice, diced tomato, avocado, corn, cilantro, lime wedges, diced scallions… if you can eat dairy, I suggest a quality sharp cheddar; I take a small block of organic raw sharp & shred it myself (if you want to avoid various food starches and other ingredients that just do not belong on cheese, then I do not suggest the pre-shredded) and a spoonful of organic sour cream to add to the finished dish.

Drizzle the split and seeded spaghetti squash with extra virgin olive oil, sprinkle with sea salt and ground pepper. Place on heavy bottomed baking pan and roast for 45 minutes in a 425 oven. While squash is roasting, brown ground meat(s) in heavy skillet over medium heat until no longer pink. Add the taco seasonings and stir until combined. Pour in the wine and water and salsa and stir. Lower the flame and cook until liquid is absorbed but still quite moist. When squash is done, let cool a bit so it can be handled. With a fork scrape loose the “spaghetti,” place a heaping of greens on your plate, top with the squash, the seasoned meat and embellish with the additional ingredients.

Serves 4

Come to Class - New Dates

2010-01-07T17:23:00.006-05:00

The Mini Food Elimination Class will now take place:

Wednesday Evenings from 6:30pm - 8:00pm
February 24 & March 3, 10 & 24 2010
**Optional informational shopping trip to Hanover Co-op @ 9am February 27
Registration Deadline – February 22nd

Give your body a rest & detox from common foods that:

Are consumed throughout the day most days
Increase inflammation
Many people are sensitive to
Can exacerbate seasonal allergies
Can worsen and/or trigger auto-immune response

You will eliminate:

Gluten
Dairy/casein
Eggs
Soy
Nightshade vegetables
Corn
Peanuts
Artificial sugars

You will add foods that are most missing from the American diet:

An abundance of green leafy vegetable
A host of in season fruits and vegetables
Live fermented foods
Numerous non-gluten whole grains
Clean animal proteins (if not vegetarian or vegan)
Beans & lentils
Nuts & seeds
Natural sugars with a low glycemic load

Do you want to:

Gain energy
Reduce cravings
Feel grounded
Feel light in your digestion & in body
Have less gas & bloating
Gain a sense of overall wellbeing...

Please contact me @ michele.b.estes@gmail.com to register and for further class details

Easy as One, Two or Three!

2009-12-28T15:32:00.005-05:00

2010 – A new year, a new decade and the intentions of a new beginning loom in our heads, hopes and hearts. Perhaps it is the intention to lose weight, to exercise more… or just to begin! Some of us have other goals like running a 5K or perhaps a full marathon, finding a new career path or volunteering time to a cause that has captured you. Whatever it is, we tend to jump in really fast towards reaching these goals, and many of us don’t really know how to stay the course or even how to begin.

I like to use the analogy of painting a room: you can’t just open the can of paint and start brushing the color on the wall… well, you can, but soon you will realize that this approach will have you stopped in your messy, yet colorful, tracks, frustrated and perhaps throwing in the paint brush to never finish what you set out to do. Meeting your goals first begins with approaching your goals. Like painting a room, you first have prep work like moving or covering furniture, washing away dirt, sweeping the cobwebs out of the corners, sanding down some of the surfaces to accept the paint best, taping around surfaces that you don’t want paint to get on, laying down the drip cloths… Meeting your new health and life goals also requires approaching your goals with some prep.

So, how to start? First of all, you don’t need New Year’s Day or a Monday to begin a new; you can begin as soon as you finish reading this blog post. Remember that one good health act lays the foundation for the next. Because only you know what your goals are, my suggestion to you is to right now to think of one, two or three things that you know you could be doing that will benefit your health and or life. Stuck?? Here are a few popular and realistic examples:

1. Drink more water – okay, we all know this, but we don’t do it – why? Usually because we are trying to take on drinking water along with 10 other healthy new regimes and we burn out; too much all at once!! OR we filling ourselves by drinking too much of what our bodies don't need. (Drinking more water will help with losing weight, sleep, energy, cravings, mood…)

2. Floss… daily – no special workout clothes or shoes necessary; in fact, you can do it naked if so inclined. Really, this health habit will make your mouth feel wonderful, and will build upon the drinking more water.

3. Move your body… even for 5 minutes and commit to doing something physical daily (a jaunt up and down your stairs for 5 minutes, a walk up and down your driveway for 5 minutes, running in place, stretching, yoga poses…. ANYTHING)! It is a start if you don’t at all exercise, and exercising is extremely addictive and you will soon add minute after minute to the 5 you are starting with.

You see what I am getting at? You don’t have to start your health and life intentions like a freight train; many of us can’t keep up with all of the changes, crash and never resume.

Homework:

1. Choose one, two or three things that you know that you could be doing to better your health and or life.

2. Chunk down the activity to its simplest form (Want to remind yourself to drink more water? Write yourself notes, put out your favorite glass, cup or sports bottle where you can’t help but to see it, ask a friend to pick up this hydrating activity with you. Reaching for a sugary drink? Reach for the water first; maybe you won’t want that sugary drink after all!! Want to start a walking regime? Do you have the proper footwear? If you don’t, where and when do you plan to get them… Chunk down your road blocks)

3. For the next two weeks stick to the one, two or three activities. You will be amazed at how wonderful you feel by making realistic incremental changes, and you will be ready for more.

4. Want someone to hold you accountable and to guide you to meet your health and life goals? You can hire a health counselor like me! Not only do I work with people locally, but I have worked with clients throughout the US via phone consultation. You can find my contact information to the right of this post.

What ever your health or life goals may be, chunking down the overall goal(s) into teeny tiny steps will ensure with not only reaching your goal(s), but maintaining and building upon that accomplishment for life.

What's in your can of paint? Want to share your one to three activities that you know you could be doing to improve your health and life? Leave a comment; you will be setting your intention and inspiring others.

Cheers to a healthy and inspiring year!

Come To Class!

2009-12-22T20:08:00.015-05:00

Kick off the New Year & new decade with a commitment to overall wellness

Who: Michele B. Estes - CHC, AADP - Integrative Nutrition & Wellness Practitioner - Educator - Counselor

What: Mini Food Elimination Class

Where: Richard W. Black Center - Hanover, NH

When: Thursdays - 6:30pm - 8:00pm -- January 14, 21, 28 & February 11 2010

Why: To give your body a rest and detox from common foods that:

* Are consumed throughout the day most days

* Increase inflammation

* Many people are sensitive to

* Can exacerbate seasonal allergies

* Can worsen and/or trigger auto-immune responses

How: contact michele.b.estes@gmail.com to sign up

Do you want to:

* Increase energy

* Reduce cravings

* Feel grounded

* Feel light in your digestion & in body

* Have less gas & bloating

* Gain a sense of overall wellbeing

I look forward to working with you in 2010!

To the best gift you can give to yourself - health!

Cheers,

Chele

Joy

2009-12-13T08:58:00.003-05:00

My daughter Hailey & dear friend Ellie (both 13) brought our most recent snowfall to joy and life!
Cheers

Epsom Salts for Face & Body

2009-12-09T09:10:00.003-05:00

Dry winter air tends to leave our skin thirsty, rough and dry. Epsom salts mixed with your favorite cleansing cream or the oils I suggest below wonderfully exfoliates, is naturally emollient, detoxifies and provides relaxation.

Use these inexpensive and readily available ingredients and tips for beautiful winter skin:

Face: At least a couple nights a week before bed mix a half-teaspoon of Epsom salt with your favorite cleansing cream or the following therapeutic oils of unrefined organic sesame or coconut. Gently massage the mix into your skin and rinse with cool water.

Skin exfoliation: Massage handfuls of Epsom salt over wet skin, starting with your feet and continuing up towards the face, rinse in the shower or tub and end by moisturizing with one of the unrefined organic oils suggested.

Full body soak: Dissolve 2 cups of the Epsom salts in a warm to hot bath and soak for at least 20 minutes to benefit from the relaxing effects of the magnesium sulfate. Not only will your skin benefit from the moisturizing effect, but according to the Epsom Salt Industry Council , a good soak in the salts can relieve stress in many ways by:

Raising the body's level of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.

Offsetting excess levels of adrenaline generated by pressure and stress; magnesium ions relax and reduce irritability by lowering the affects of adrenaline.

Helping to regulate the electrical functions that spark through miles of nerves.

Lowering blood pressure.

Researchers have found that magnesium also increases energy and stamina by encouraging the production of ATP (adenosine triphosphate), the energy packets made in the cells. Experts recommend soaking with Epsom Salt at least three times a week to look better, feel better and have more energy.

If you have a medical condition, please do consult with your doctor first, just to be safe.

Enjoy

10 Tips for Staying on Course & Healthy During the Holidays

2009-12-02T16:51:00.007-05:00

Derailment from a healthy eating regime and exercise routine during the holiday season is only a given if you allow stress to take over. There is no denying that an increase in social gatherings, children’s activities, food, alcohol, money spending and exercising patience as each day rolls closer towards January 1st increases the level of stress on our body and mind.

Here are 10 tips that can help you to maintain or create balance in your life as we approach what can easily become a tug of war between joy and stress:

1. Be organized

Tip -

a) Make lists:

What must you accomplish and what would you like to accomplish
Try to distinguish between “must” and“like”
Setting a time line with each of your tasks will help keep you focused & will greatly help to prevent last minute chaos

b) Prioritize:

Look at your lists; are you being realistic?
Are you expecting too much from yourself?
Ask yourself – “Who is dictating what is on my list, and what can I cross off without ever doing?”

2. Stay hydrated; your cravings will be lighter and you will have more energy.

Tip - Sip hot water throughout the day. Read more…

3. Increase your intake of green leafy vegetables, as greens cleanse the blood and give light and uplifting energy. Green leafy vegetables are the number one food under consumed in the American culture. Many of my clients incorporate greens beginning at breakfast in smoothies or in an omelet for example; it sets a great nourishing tone for the day.

Tip - Think about greens as the foundation of your diet, and make it literally the foundation of your plate! Take a larger than your normal amount of greens and place on your plate and then place your meal on top! Not only will it look like it is from a “froo-froo” restaurant, but it will most likely ensure that you will eat it. Whatever your intake of green leafy vegetables you are currently consuming; increase by one or two servings as the weeks go on, and by New Year’s you will have a new healthy habit in place.

4. Incorporate whole grains. Since simple carbohydrates of various bread hors d’oeurves, cocktails and dessert sweets are generously present at holiday gatherings, make it a must to eat quality whole grains during non-party meals.

Tip – Whole grains such as brown rice, quinoa and millet are complex carbohydrates that provide a steady delivery of energy, protein, fiber and B-vitamins which enhance immune function during times of stress.

5. Keep up your exercise routine; it will provide a needed break for body and mind, offer energy and keep your immune system hearty.

Tip – If you have a difficult time connecting with your routine during this holiday period, rather than throwing in the towel with an all or nothing approach, instead, connect with a friend for motivation; a walk, a yoga class or just stretching can give your mind and body the fuel and restoration to help keep up your energy and combat stress. Try not to be so hard on yourself if this is less than your usual activity; just making a connection with exercise is enough to make post holiday re-entry much easier! If this is more than what you are used to doing, just think how far ahead you will be when the New Year rolls in! As sugar begets sugar; exercise usually leads to more.

6. Take probiotics. Since 80 plus percent of our immune system dwells in the intestinal walls, taking probiotics will deliver a good army of bacteria to help ward off a variety of pathogens and boost the immune system which can be weakened by too much activity, little sleep, no exercise, poor food choices including too much sugar, caffeine and alcohol – aka… stress!

Tip – Not all probiotics are created equal. I warn you that good quality probiotics come with a higher price tag, but they are worth it! Probiotics are live cultures & MUST live in your refrigerator… please, not in the cupboard.

7. Take a bath

Tip – A couple of large handfuls of Epsom Salts and at least a 20 minute soak will not only provide relaxation via the naturally occurring magnesium in the salts, but will also draw out impurities. If you are not a bath person, you can still benefit by soaking your feet.

8. Breathe

Tip – Breathing from your upper chest (shallow breathing) may be a sign of stress which can further create a vicious cycle of stress and can cause more than physical discomfort of tight upper back, shoulder and chest muscles, but can lead to fatigue, forgetfulness, emotional tension, feelings of anxiety, panic and indigestion. Try these easy breathing techniques and modify them according to where you are... such as feeling tension whether you are running a marathon of errands or stuck in traffic…

Pranayama
Nadi Shodhana

9. Exercise mindfulness

Tip – Whether it is a cocktail party or holiday gift shopping, prepare mentally for the event. For example, if you do not want to ruin your entire next day because you had one too many, plan for eating well before the party, go in hydrated and have water for every alcoholic beverage and just slow down; your body will be ever so grateful.

10. Stay within your financial and emotional means. Remind yourself that you are only one person and that this season of giving is not a competition of who got whom the “best” gift, and that the quantity of gifts or the monetary value are not signs of appreciation or love.

Tip – Refrain from negative self talk, as we tend to believe what we tell ourselves. When you find yourself thinking or saying something undeservedly negative, try a few affirmations (again, we believe what we tell ourselves):

Here are a few from Louise L. Hay:

I am the cool, calm expression of peace and love
I bring peace to every corner of my life
I feel tolerance and compassion and love for all people, myself included

Well wishes for a healthy and peaceful holiday season

On Giving Thanks

2009-11-26T09:48:00.005-05:00

He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has. ~Epictetus

The Gluten Free & Dairy Free Thanksgiving

2009-11-18T18:21:00.009-05:00

Whether this will be a first of many gluten free and dairy free holiday meals, or a one time event because you have a guest who must abstain from gluten and or dairy, this entry will be your guide to a meal all will enjoy and be thankful for.

First, let us acknowledge that many foods at a meal like Thanksgiving are already free of gluten and dairy; here are some of the usual suspects:

The Turkey
Potatoes
Yams
Squashes (butternut, acorn, red kuri, delicata, winter, pumpkin…)
Green vegetables (All leafy, Brussels sprouts, green beans, peas, asparagus…)
Root vegetables (carrots, parsnips, beets, turnips…)
Fruits (figs, cranberries, citrus, grapes, apples, pears, persimmon, pomegranate…)

It’s all of the “stuff” that we do to and around all of the whole foods mentioned above that makes it not safe for those who are gluten and/or dairy free. Not to fret; you do not have to go without bread, stuffing, gravy, pies and so on… You just need to become familiar with some flours and non-dairy oils AND embrace the abundant array of whole foods.

Here is just one of oodles of menus to follow or test one or two recipes or to use as a guide. Please note that I cook from the “hip” so to speak and have a knack for just putting things together; you do not need exact measurements with some of these recipes except for the baked goods. Below you will find this as I describe some of the “recipes:”

Hors d’oeuvres:

White Bea, Sun driedTomato and Feta Bites -

If you cannot eat dairy then leave out the feta and Parmesan cheese. I can eat a little casein/dairy here and there… I think, and instead of the two cheeses mentioned above, I used a bit of goat cheese. For the toast points, the Bavarian brand of gluten free toast bread works WONDERFULLY here! Cut the squares of bread diagonally into four points per slice, brush with extra virgin olive oil, sprinkle with coarse sea salt & freshly ground pepper. Broil for 3 minutes +/- or until slightly brown. Serve with the bean dip.

An assortment of:

Olives, caper berries, pickles…
Smoked fish
Smoked or cured meats
Nuts Cut veggies
Fruits

Soup:

Worth posting the Puree of Butternut Squash & Cauliflower with Herbs de Provence yet again. This soup works quite well for Thanksgiving; you can always substitute the butternut squash for pumpkin if you prefer.

OR

Corn-Soup Topped with Roasted Corn Guacamole

Salad:

Mixed greens, with roasted pear, candied pecans & pomegranate seeds. If you can have dairy, a round of goat cheese works nice here.

This salad has a nice presentation when plated individually. In a large bowl, dress the salad, plate; add slices of roasted pear, candied pecans, and a sprinkle of the pomegranate seeds and a round of goat cheese.

Saute whole pecans in a little ghee sprinkle with a little salt & sugar.

Cut pears in half (can leave skin on if you like), core, slice as thin or thick as you like, drizzle with olive oil & roast in a 400 degree oven until tender.

Halve pomegranate horizontally, place large bowl in sink, take on half of the pomegranate and hold in palm of one hand seeds facing palm. With a large wooden spoon, hit the top of the pomegranate & squeeze the fruit to allow the seeds to fall onto your hand and then into the bowl; proceed with the other half.

Dress with: 1/3 cup extra virgin olive oil, ¼ cup raw apple cider vinegar, 2 or 3 garlic clovers chopped, 2 tbsp. raw honey. Whisk until all is incorporated.

Main meal:

Turkey – Prepare as you like, but remember that you can use olive oil and/or ghee here!

Gravy – Again, prepare as you like, but to thicken you can use white rice flour in the same way that you would use white flour from wheat by mixing a paste of a liquid (water, wine or stock with the flour). I like to add white wine & herbs as well.

Stuffing/dressing - Gluten Free Corn Bread Sausage Stuffing. This requires making gluten free corn bread a couple of days ahead to let it stale up a bit.

Potatoes – Small red smashed potatoes. Boil the potatoes with the delicate skins intact. When tender, drain the water, add stock of choice and smash with a potato masher or fork. Add as much or little of the stock until you achieve the consistency you like. To this you can add previously roasted garlic, herbs of choice & some olive oil and/or ghee for a buttery flavor & salt & pepper.

Squash - Delicata squash can be halved, seeded & cut into slices. The wonderful thing about this squash is that you do not have to peel it! Add a drizzle of olive oil, salt & pepper. You can also add sweetness with some brown sugar or some maple syrup. Roast in a 400 degree oven for 30 to 40 minutes depending upon how thick the slices are. You are shooting for tender & some carmalization.

Green Leafy Vegetables –

Brussels sprouts with pancetta, pine nuts and dried cranberries. Cut each sprout in half & slice/shred. Cut pancetta in to small pieces (I usually have the deli cut a round that is about ½” thick & then dice it @ home). Brown the pancetta in a heavy bottomed frying pan. Drain on a small plate lined with a paper towel. In same pan add the shredded sprouts, add a bit of olive oil, salt & pepper & the pine nuts; sauté until beginning to brown. Add pancetta & a handful of dried cranberries. The amounts will vary according to your guests.

Chop and sauté kale with olive oil, chopped garlic, lemon zest and juice.

Dessert:

Pumpkin pie - Make your desired pumpkin pie filling taking note that you can substitute whole coconut milk for the dairy. Here is a simple crust to try from the Organic Kitchen – making the most of fresh and seasonal produce cookbook:

Pastry:

1 cup brown rice flower
1 cup cornmeal
½ cup butter OR non hydrogenated margarine (Earth’s Balance)
2 tablespoons unrefined sugar
1 egg yolk
Chilled water

With fingers crumble the butter of choice into the brown rice flower & cornmeal until the mixture resembles fine breadcrumbs. Add sugar, egg yolk & enough chilled water to make a smooth, soft but not sticky dough. Wrap in plastic wrap & chill for 30 minutes. Press into a 9 ½ inch loose bottomed quiche/tart pan; be sure to cover the bottom of the pan and up the sides. You can trip the edge of the pastry with a knife. Bake according to your pie directions.

Sautéed apples over ice cream -

A great non-dairy ice cream is the “Purely Decadent – Made with Coconut milk” brand. Slice and sauté apples in ghee, cinnamon, nutmeg, brown sugar & nuts of your choice if desired… you can add some more warmth & spice with rum. Serve warm over the ice cream.

Figs with Honey Yogurt Cream Melted coconut ice cream kept chilled in the fridge would work well here in place of the dairy.

Well wishes for a peaceful Thanksgiving

Gluten Free Corn Bread & Sausage Stuffing

2009-11-17T15:46:00.008-05:00

"The Gluten Free and Dairy Free Thanksgiving" soon to follow

Cornbread – Makes one large loaf:

1 ½ cups cornmeal
2/3 cup white rice flour
¼ cup quinoa or amaranth or sorghum flour
1 tbsp. baking power (gluten free)
1 tsp. xantham gum
1 tsp. sea salt
1 tsp. granulated sugar
1 cup tepid non-dairy milk
2 eggs
3 tbsp. melted ghee

Instructions:

375 degree oven
Grease loaf pan with olive oil
Sift first 6 ingredients 3 or 4 times
Add sugar, tepid non-dariy milk (warm slightly), eggs & melted ghee to the dry mix & stir until just incorporated
Bake for 30 minutes +/- or until lightly brown
Let cool in pan for 10 minutes, run knife around edges & cool on baking rack.

For stuffing:

When bread is completely cool, cut into cubes with a serrated bread knife. Spread cubes on a baking sheet for a couple of days to dry a bit.

Sausage (chooses the flavor & amount you like)
1 large onion, peeled & chopped
3 carrots, diced
3 celery stalks with leafy tops, diced
Fresh herbs of choice
White wine
Stock of choice
Sea salt
Ground pepper

Take sausage out of casings & brown the amount of sausage (sweet, hot or combination of both) you want to use (I would probably use 3 links of the sweet & 2 links of the hot). Drain on a plate lined with paper towels. Drain some of the fat out of the pan if too much for you & sauté chopped onion, celery & carrots until soft. De glaze with white wine if it gets dry. In a large bowl add the cubed cornbread, sausage & sautéed vegetables. Add chopped fresh herbs like flat leaf Italian parsley, thyme, sage… to taste, sea salt & pepper & toss lightly to incorporate. Now add liquid… until moist, but not overly wet. You can add a combination of white wine & stock of choice. Save to stuff OR you can bake outside of the bird in a baking dish @ 350 for at least 30 minutes.

Nadi Shodhana

2009-11-03T16:10:00.008-05:00

Written by guest blogger, Theresa Mundy, DC, RYT

Theresa lives here in beautiful Lyme, NH with her husband Michael Mundy, DC & their three children. Theresa is a Doctor of Chiropractic & has been practicing for 20 years. Theresa has studied & practiced yoga for almost 30 years with a concentration in a mix of Vinyasa & Iyengar yoga with her teacher of 12 years, and has recently completed certification as a Registered Yoga Teacher through Kripalu Yoga Center in Lenox, MA

Read Theresa’s post on Pranayama and visit her website to learn more about her practice and how you can join a group class or sign on for private instruction.

It’s that time again here in the Northeast, as well as many other places, where the temps are dropping and the snow is beginning to fly signaling neti pot season. Dry houses with heat and woodstoves make for parched sinuses and sticky nasal passages. How wonderful a neti is! To compliment your neti pot use there is a pranayama practice that I really like and find so calming, centering, and clearing – Nadi Shodhana(alternate nostril breath).

In yogic and ayurvedic philosophy, nadis are channels of energy within the body much like the meridian channels of Chinese medicine and acupuncture. Prana flows through these channels and keeps us in balance – body, mind and soul. Nadi Shodhana balances two of these channels, the pingala, and the Ida and is said to also balance the nervous system through restoring balance of the left and right hemispheres of the brain. It is wonderful to do after you have used the neti pot, but can be done anytime and is nice to do before bedtime.

Here’s the nitty gritty:

1) Sit in any easy, comfortable position; cross-legged on a cushion, or in a chair.

2) Take your right hand and fold the forefinger and middle finger down towards the palm; three fingers remain up, the thumb, the pinky and the ring finger.

3) Place the ring and pinky finger together like one finger. Close off the right nostril with the thumb and inhale through the left nostril.

4) At the top of the inhalation, close off the left nostril with the pink and ring finger and immediately exhale through the right nostril.

5) As soon as you finish exhaling through the right, inhale through the right, keeping the left nostril closed with the pinky and ring finger.

6) When you reach the top of your inhalation again, close off the right nostril and exhale through the left. Then inhale through the left nostril (still closing off the right nostril with your thumb), and at the top of the inhalation, close of the left and exhale through the right. Continue in this manner, always remembering to close off at the top of each inhalation.

Nadi Shodhana can be practiced for up to 15 minutes. If you have an irritation of the throat or sinuses, use caution.

Happy Breathing!!

Photo Credit - Katrine Naleid

Neti Pot - Every Home Should Have One

2009-10-28T14:39:00.019-04:00

Speckled here and there on this blog I have referred to Ayurvedic practices or therapies, and the use of the neti pot is another great therapeutic practice deeply rooted in Ayurvedic medicine and has been used for thousands of years for cleansing the sinuses. Since the nasal passage is a gateway for many pathogens, it would be worth investigating this simple little looking tea pot that is used as a tool to irrigate the sinus tract with a salt and water mix to help prevent and/or treat some of our most common of complaints leading to the number one reason we visit our doctors here in the states: sinus issues.

So, why would you want to use this small devise that delivers a stream of saline solution in one nostril and then out the other? Because, anyone can benefit from this practice as it helps to remove the build up of accumulated debris like dust and pollen making this a wonderful practice for any allergy sufferer, especially those prone to sinusitis. There is also benefit with helping to ward off a cold by keeping the nasal passage clean and moist which may hinder invaders from setting up camp in the nasal and sinus cavity. If a cold has already taken hold, use the neti pot to break up & flush out the mucus which will bring relief and may reduce the risk of a secondary bacterial infection from developing.

Instructions: (e-How To – How to do just about anything)

Things you’ll need: Neti pot Warm water Unionized salt
Step 1

Run the water in your sink until it runs warm. Using water that's too cold will be quite a shock, and water that's too hot can damage delicate sinus tissues. Test a splash of water on the inner aspect of your wrist, as you'd test a baby bottle.

Step 2

Fill your neti pot with the warm water.

Step 3

Add 1/4 teaspoon of salt to the neti pot, and agitate until the salt is completely dissolved.

Step 4

Stand at your sink, leaning forward at the hip so that your head and shoulders are positioned over the basin.

Step 5

Tilt your head to the left.

Step 6

Tilt your head slightly forward (maintaining the leftward tilt).

Step 7

Raise the neti pot, and place the spout to or just inside your right nostril (don't go in too deep... you only need it just inside the opening).

Step 8

Breathe through your mouth, and relax.

Step 9

Raise the end of the neti pot slowly, allowing the warm water to flow into your right nostril, through the sinuses, and out through your left nostril. At first, you will feel a strange, tickling sensation akin to when you accidentally sniff in a little water at the pool. This sensation will go away.

Step 10

Use half of your liquid, then remove the neti pot from your right nostril

Step 11

Tilt your head to the right this time (remembering to tilt the head forward as well).

Step 12

Put the neti pot to your left nostril, and repeat the process until the neti pot is empty.

Step 13

You will most likely need to blow your nose afterwards. Do not be surprised if there is a large amount of mucus when you blow your nose.

Tips & Warnings

As soon as you've finished, thoroughly dry your neti pot.

Always be sure to maintain the forward-tilt of your head. If you do not, the water will not run out through the opposite nostril. It will instead run down your throat.

To add to the above:

When blowing your nose, please blow gently; you do not want to further insult the mucus membranes.

You can also find salt specifically for your neti pot most likely sold right next to the pot.

To boost fighting a pathogen, you can add a drop of grapefruit seed extract which has antiviral, antibacterial and anti fungal properties.

As stated above, anyone can benefit by using a neti pot whether it is for preventative measures or for treating an acute nasal/sinus problem. Do, however, continue to seek the assistance of your health practitioner if you are not well.

Bottoms up!

Photo credit - Web M.D.

Vitamin Water - On my pet peeve list

2009-10-20T19:29:00.011-04:00

The body doesn’t handle large amounts of fructose well. You can maintain life with intravenous glucose, but not with intravenous fructose; severe derangement of liver function results. There’s also evidence that a high intake of fructose elevates levels of circulating fats (serum triglycerides), increasing the risk of heart disease. I never use fructose in my home. ~ Dr. Andrew Weil

Glaceau, the previous owners of “Vitamin Water” has really got us convinced that the word “vitamin” coupled with the word “water” will lure us to this liquid of a candy watering hole, and all the while believing that this watery drink is actually good for us. Glaceau was smart to have chosen these two healthful words because this drink has quite a following and, cha-ching for present owners, Coca Cola, as they are benefiting by selling VOLUMES of this colored sugar water; however, our children are not at all benefiting.

Let’s get to the sugar of it: The children in our nation are becoming heavier and heavier; catapulting a large majority into once only considered adult diseases like type 2 diabetes, high cholesterol, high blood pressure and, for some, sealing the deal with an early future of coronary heart disease and all of its complications. Sugary drinks like “Vitamin Water” are misleading in their advertising and further leading our children to consume high caloric and nutrient deficient liquid that is greatly contributing to our current childhood obesity epidemic.

Let us dissect “Vitamin Water” using xxx (triple antioxidants) for the exemplar:

Nutritional Info

(Please take note that these vitamins are not even attached to a whole food and are, therefore missing the naturally occurring enzymes to properly absorb the full vitamin percentages listed – Michele Estes)

Serving size: 8 fl oz, Servings per container: 2.5;
Amount per serving: Calories: 50;
Total fat: 0g, Sodium: 0mg;
Total carbohydrates: 13g;
Sugar: 13g;
Protein: 0g;
Vitamin C: 100%;
Vitamin B3: 10%;
Vitamin B6: 10%;
Vitamin B12: 10%;
Vitamin B5: 10%

Ingredients

Vapor distilled, deionized water and/or reverse osmosis water, crystalline fructose, citric acid, vegetable juice (color), ascorbic acid (vitamin C), natural flavor, berry and fruit extracts (acai, blueberry, pomegranate and apple), magnesium lactate (electrolyte), calcium lactate (electrolyte), monopotassium phosphate (electrolyte), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), cyanocobalamin (B12)

In my “Vitamin Water” research, each 20 oz bottle contains less than 1% fruit juice, leaving water and fructose as the main ingredients… AKA sugar water with the essence of juice extract. Take note that the 20 oz bottle is not one serving; although, most would typically consume the entire bottle as a single serving. Each of the “Vitamin Waters” that I looked at considers a 20 oz bottle to be 2.5 servings; therefore, upping the sugar grams from 13 grams per serving to 32.5 grams per bottle for a grand total of 8.125 teaspoons of the crystalline fructose sugar per bottle.

Crystalline fructose (Fructose - The Golden Spiral 1.27.09)

So, there is a new criminal in town. Seems to be the next generation of high fructose corn syrup. But this guy is even more devious placing himself in “healthy” drinks. I am referring to crystalline fructose. It is produced by allowing HFCS to crystallize. It is then dried and milled into the desired particle size for packaging. As a result, it is 100% fructose.

Here is another reason to avoid crystalline fructose…. arsenic. Yes. The processing of this molecule allows for acceptable levels of arsenic, heavy metals, lead and chloride. Again, these are toxic chemicals that your body is unable to process. The impact on your health is immeasurable.

The biggest reason this particular molecule is so bad is because of the products it is being placed in: health drinks. Vitamin Water seems to be the most popular of the beverages, but other examples are FUZE, Mistic, SoBe, Snapple and W20 for Women.

This is just another example of how the food industry and the corn industry have managed to get a toxic substance into the food you eat. As people get away from HFCS, there is something to easily replace it. And as people become more aware of CF, there will be another substitution. This is an ongoing process that is damaging the health of Americans.

Much of my work with adults is to reconnect them to whole foods and to help break sugar and food chemical habits & addiction along with demystifying food advertising terms and lures. Adults have really only been faced with sugary and chemicalized processed foods over the past 30 years, so a fair amount of adults remember when a sugary treat was just that; a treat, and not the now common place, multiple times per day indulgence that our children face and partake.

Childhood obesity and the numerous ills as a result is needless and 100% preventable, and not many children are taking on whole food/real food eating and physical activity on their own; they need adult intervention via education, exposure to whole foods, parental modeling and support. There are many layers and contributors to the childhood obesity epidemic and sugary drinks like "Vitamin Water" top the list.

Soups on!

2009-10-10T12:50:00.011-04:00

As mentioned in a previous post, I could possibly eat soup everyday. Soup instantly comforts, soothes & nourishes the body & soul. Soup ideas are endless and the process does not have to be an all day task.

Some soups can be quickly put together by using a good quality store bought or a previously made & frozen stock. Here are some ideas to add to your favorite stock for either a large amount or a single serving:

Salsa
Chopped garlic
Chopped spring onion
Grated ginger
Hot sauce
Diced carrot
Diced celery
Chopped onion
Shredded cabbage
Previously roasted root vegetables
Canned beans
Fresh herbs: cilantro, parsley, oregano, tarragon…
Left over chicken
Left over fish
Tofu
Hot sauce
Lemon or lime wedges

Now that the wheels are spinning, think about what else you can add or combine.

Here are some ideas that take a little longer when you have a bit more time and receive enjoyment from the process:

Puree of Cauliflower & Butternut Squash Soup with Herbs du Provence

Curried Chicken Coconut Soup

Soup with Hazelnut Gremolata Here you can replace the butter with ghee

Spicy African Stew

Adapted from the What’s for Supper? 30- Minute Recipes from the Co-op

Choose your favorite thick and chunky salsa in spiciness that appeals to you and your family then add rice, vegetables, chickpeas, and peanut butter to create the flavors of Africa in a hearty, good-for-you stew.

Ingredients:

1 Tbsp. or more of extra virgin olive oil
1 medium onion, chopped
1 medium sweet potato diced (original recipe says to peel – I don’t like to take away the precious nutrients)
2 cloves of garlic minced – I like to use about 4
1 small (or more) zucchini peeled & diced (again, here I choose not to peel)
48 ounces broth or stock of your choice (vegetable or chicken both work here)
¾ tsp. dried thyme leaves (I use fresh, so I double the amount & give a little chop)
½ tsp. cumin powder (I like more cumin, so I use 1 to 2 tsp)
¾ cup long-grain white rice (this is the quick cook rice – it is fast but ultra refined. You can use brown rice; just cook a little longer)
16 oz salsa of your choice
2 cans chick peas, drained and rinsed
1/3 creamy peanut butter (I highly recommend a natural peanut butter that does not have added sugar! If allergic to peanuts you can substitute with sun butter made from sunflower seeds)

In a large saucepan, heat the oil to medium high and sauté the onions, sweet potato, garlic and zucchini until onion is softened, about 5 minutes. Add the stock, thyme, cumin, and rice. Bring to a boil, reduce heat, and simmer covered for 15 minutes (longer if using whole grain rice – up to ½ hour)

Add the salsa and beans and bring to a boil. Add the peanut butter and stir until completely combined. If using whole grain rice, check to see if you need to cook a bit longer. Serve hot.

Chicken Soup with tarragon

Ingredients:

½ medium to large red onion/peeled & chopped
Chicken meat from small roasting chicken (2 ~ 2 ½ lbs.) Can be pre-roasted or not!
2 large or 3 small leeks (cut at light green/split in ½ length wise/washed/thinly slice up length)
2 large carrots/peeled and diced
2 large celery stocks/split length wise an diced
2 to 3 garlic cloves chopped, or as much as you like!
1 14 ½ oz can diced tomatoes with juice
¼ to 1/3 bottle GOOD white wine
Approximately 2 Tbsp. tarragon chopped
Approximately 3 Tbsp. flat leaf parsley chopped
2 32 fl. oz good chicken stock or homemade
Sea salt and ground pepper to taste
Extra virgin olive oil for sautéing vegetables

Heat heavy bottomed large pot over medium heat. Drizzle olive oil in hot pan. Add leeks, red onion, carrots and celery. Stir occasionally. If cooking too fast lower heat. When vegetables have begun to soften, add the chopped garlic, and stir until fragrant. Add the wine, stir, and let cook for a couple of minutes. Stir in tomatoes and its juice. Stir in the chicken in as large or as small cut up pieces as you like. Stir in the tarragon and parsley. Pour in the stock and simmer with a lid at least for 1 hour. Do not boil.

I like to serve with brown or brown rice pasta made separately and added to individual bowls of soup.

Nourishing Your Spirit

2009-10-03T15:24:00.009-04:00

"Dance like nobody is watching" - Chrystal Boyd

As much as your palate and body initially signals its need for fruits, vegetables and various proteins for pleasure and satisfaction, to then further be processed and assimilated via the magic of your internal body mechanics to deliver vital nutrients throughout for energy and overall health; your spirit requires non-food nutrition to fuel and thrive as well. What most favorably feeds your spirit is as individual as what best feeds your body; you are bio-individual in every aspect of your being.

Do you know what feeds your spirit? Have you ever identified the various feelings and/or emotions when your spirit has been tickled? How about the numerous ways you receive spiritual stimulation? For some, religion and spirituality are tightly interwoven, and for others religion is separate or non-existent from spirituality; not right or wrong, just rightfully individual.

Various sources kindle my spirit by way of my daily blessings:

My complete and utter loves… my family; each present boasting their individual traits and experiences to make our family perfectly ours

My wonderful and eclectic mix of friends who provide unconditional time and personalities that feed the various parts of me

My silly cock-a-poo pooch named Milo who can outright frustrate me when he gets into the garbage, but melts me when he requests a tummy rub after his garbage snatching scolding

A really fantastic cup of coffee

The fore mentioned are only a few my “givens,” but not at all to be confused with “taken for granted.”

Then there are ever changing sources of spirit nourishment:

The distinct scent of fallen autumn leaves that marvelously walloped me as I stepped out of my car yesterday when I picked up my children after school

Hearing Felix (7) state, “the first thing I am going to do when I see Christopher (his buddy) is smile”

When shivering from the chilly damp air and for a brief moment the sun is warm on my back

Catching a privileged moment of watching children dancing their bodies from pure glee

Being part of a community that tirelessly and selflessly rally skill, talent and raw kindness to give support to a family… RAIN, chilled or shine

Often, we only concentrate on feeding our body nourishing foods, and that of course is of great importance; however, we often neglect checking in with nourishing the part that lives within; where we house our silliness, our joy, our passions… our spirit. When this part of our being is undernourished, no amount of kale or quinoa can wholly nourish.

Endless streams of opportunity to nourish our spirit are present at all times, and like pathways in a healthy body are opened when fed nourishing foods, so open are the pathways to our spirit when we feed, acknowledge and accept our blessings.

Autumn

2009-09-18T18:11:00.006-04:00

The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one. -Mark Twain

As we bid farewell to my favorite of days… the lazy summer, “what ever shall we do with this day” days, autumn, without missing a beat, is tiptoeing in with chillier and much foggier mornings, the subtle hue changes in the landscape, the thoughts of starting the fireplace a blaze while enjoying a glass of red wine and the splash of excitement that often feels a bit like New Year’s. As the earth is preparing for slumber; in some ways, we are embracing nostalgia yet rousing novelty. There is a sense of fresh starts, hunkering down into new schedules, and the eagerness, or perhaps dread, to organize in the hope of staying on top of the piles of “to dos.”

Have you ever wished for a few more hours in the day? Tim & I have three children: Zach just entered his freshman year of high school, Hailey is now queen of the hill as an 8th grader, and Felix is a studious and deliciously charming 2nd grader. Just the fore mentioned fills out our calendar with carpooling, play dates, school events, extra curricular activities and sports. Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? Through my business training at the Institute for Integrative Nutrition, I became privy to the secret that managing your time well isn’t working more hours, but rather the secret is working smarter, not harder. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. I am mostly the first, but shake it up a bit when I get out of routine. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.

There isn’t a right or wrong, so rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps that I have taken away from my training to streamline your days at work and at home. Try the first one or two that jump out at you:

Allocate time for planning and organizing.

Create to-do lists that are realistic, not intimidating. Use only one to-do list.

Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.

Practice the art of intelligent neglect: Eliminate trivial tasks.

Prioritize what is most important and do that first.

Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.

If you say yes to everything that comes your way, learn to say no.

Ask for help and delegate.

In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper.

Leave work with a clear head and a clean desk.

Acknowledge yourself daily for all that you have accomplished.

Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. The procrastinator, like moi, usually procrastinates when a task seems too daunting, too large, too complex, or when I begin to feel overwhelmed and think I won’t be able to handle it. I have learned that when I get that “deer in the headlights” feeling to “chunk” down the task(s): break the large task into smaller, manageable action steps and start with the first one. Many of us also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”

As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.

Recipe

Roasted Root Vegetables

Who does this recipe really belong to? I see variations on the web, on televised cooking shows and in numerous magazines, and I have been roasting root vegetable for years. Roasting root vegetables provides a wonderful side dish when in colorful cut pieces or roughly mashed, a quick re-heat to add to the next days lunch, or broth can be added and then pureed into a soup; such versatility! I usually just use what ever root vegetables I have on hand, but if you want to plan ahead, here is a good and easy combination:

Any amount of:

Carrots (don’t bother peeling)
Parsnips (ditto)
Beets (“)
White Potatoes (“)
Yams (“)
Onion and garlic are great additions

Cut all vegetable approximately the same size, drizzle with extra virgin olive oil, sprinkle with sea salt, ground pepper & herbs de province. Roast on a heavy bottomed baking pan in a 400 degree oven for 35 to 45 minutes depending on how large or small the vegetables have been cut. You can stir with a spatula off and on throughout the roasting. You will want the vegetables to be tender with a bit of caramelizaton. The smell is divine & the taste is delicious!

Beware of the Parallel Shift

2009-09-15T21:03:00.003-04:00

Gluten free? What do we think of when becoming gluten free? Perhaps all of the foods we can no longer eat like: breads, pasta, crackers, pretzels, bagels, pancakes, muffins, pizza, cookies, cake, pie, chicken nuggets, gravies, some sauces, stews, and oodles of other products where gluten is hidden such as soups, dressings & candies. In recent years, eating all of the above mentioned has been made rather easy for those who must adhere to gluten free eating, as companies have leaped on the gluten free product wagon reinforcing the notion that these foods are daily must haves, and provide those of us with various forms of gluten intolerance much of the Standard American Diet (SAD) fare that we have grown up with and grown crazy in love with. So, now gluten intolerant folks can have their pretzels, nuggets & cakes, and yes, eat it too… but perhaps too much!

Becoming gluten free because the protein is causing serious ill health issues is reason to ban gluten containing foods; removing gluten from the diet is number one priority. Sadly, what I am finding is that many people needing to make this shift to non-gluten eating are doing so in an unhealthy manner via the numerous processed non-gluten versions of what they were eating prior to diagnosis or discovery; making a parallel shift only! Again, the first priority is to eat absolutely no gluten; however, this shift from many overly processed gluten containing products toward the, now numerous, overly processed non-gluten containing products is not at all a healthy shift; it is just the Standard American Diet sans gluten!

Now, I absolutely love and greatly enjoy bread food treats, and I am thrilled when I come up with a bread, cookie or pastry recipe, but I cannot imagine eating non-gluten bread, pasta, crackers, cereal, bagels or muffin and so forth on a daily basis; I would not be nearly as healthy or my current body structure if I did! When I work with clients who know that gluten is a severe health problem for them (and those without a gluten issue as well), I guide them towards incorporating foods that are most missing in the American diet (bread is not the missing food folks!): green leafy vegetables, in season vegetables, in season fruits, whole grains (not boxes, bags an cans that say made from whole grains, but the real deal), legumes, nuts, seeds, healthy fats & oils and the least processed and least contaminated animal proteins. Bread foods, whether they contain gluten or not, appear to no longer be treats in our culture, instead they are common place; they have become the “food I just could not live without!” THAT is indeed SAD!

If you are finding that gluten is causing health problems and you need to eat without it, now may be a great time to check in with your bread food habits as you are making a shift towards better health. A couple of options are 1. You can make the parallel shift sans gluten & feel better OR 2. You can make a divergent shift by eating mostly whole foods with the treat of the non-gluten bread foods now and then and feel outstanding!

Come To Class - Autumn Class Dates

2009-09-11T19:14:00.010-04:00

Come to class and discover foods that make you feel your best!

* Gain energy
* Reduce cravings
* Feel grounded
* Feel light in your digestion & body
* Have less gas & bloating
* Gain a sense of overall wellbeing

Visit my Events page to learn more

Come to Class

2009-09-03T16:48:00.013-04:00

Fall 2009 - Mini Food Elimination class dates and time to be announced soon... stay tuned.

This is what people are saying about the spring 2009 Mini Food Elimination class:

“great in every way: organized, interesting, balanced… (plus – huge plus — I feel really good)."

"The mini food elimination class was really great! I realized that when I am more mindful about my eating, I feel really terrific in many areas of my life - more energy, more clarity, better sleep, and more grounded and even-keeled in my mood and emotions! I also realized that you are "fed" in many other ways aside from just food - and that this is important to focus on, as well, if you want to maintain some balance in your life."

"Thanks, Michele for your knowledge on the subject, your trip to the grocery store with us, and your overall relaxed and non-judgmental attitude as we all approached this in our unique ways!"

"The class was out of this world; so fun... I continue to feel terrific, thanks so much!"

Ghee

2009-09-02T13:48:00.003-04:00

I mention using ghee quite a bit when modifying recipes, and in recipes that I create that call for or require the taste of butter, but I have not mentioned what this golden gem of discovery actually is, and how I have been able to continue to enjoy butter, as the dairy protein casein apparently continues to grow in dislike of me.

Ghee is a Sanskrit word for clarified butter and is primarily used in traditional Indian cooking of today and for thousands of years past. Antioxidant rich ghee has been noted to offer many health benefits such as aiding digestion by stimulating the secretion of stomach acids (Yes… contrary to popular pharmaceutical pushing belief, many of our digestion woes comes from too little acid… not too much… a future topic), help protect against peptic ulcers & promote healthy skin & eyes to name a few. Even though ghee is created from butter which contains lactose and casein; two properties that are bothersome for many, the clarifying actually removes the lactose and casein and goes something like this: melting & simmering butter to bubbles, and then lowering the heat leads to the formation of three separate layers of foam; each needing to be removed - first the moisture layer, then the butter solid layer & finally the milk solid layer. Once each layer of the foam is removed & the darker golden sediment on the bottom is strained, the now golden and clear liquid of ghee no longer contains lactose or casein; I know… very cool!

I have never made my own ghee, and lucky for me, I do not have to since 3 local food co-op stores and a health food store in my area offers ghee made by Purity Farms . Purity farm’s ghee is of great quality: it is rich in antioxidants, it is organic, lactose free, casein free, salt free, Kosher and does not contain trans fats or Genetically Modified Organisms (GMO’s).

Ghee has a high temperature point and is loved by many professional and at home chefs for this reason. Also, ghee does not required refrigeration due to the removal of the moisture, butter solids and milk solids. Yes, you can store it on you shelf where it will stay readily spread-able, and providing the cover to the jar is tight and is free of added moisture; it will not go rancid!

If you eat free of dairy free because of enzyme or protein reasons, and you miss butter, I highly suggest giving ghee try.

It's Hot & I Want a Cold One!

2009-08-22T08:11:00.006-04:00

People with celiac sprue & gluten intolerance enjoy beer too. We did not lose our taste for a good brew upon diagnosis or discovery; just the luxury of having easy access to one that is safe. Though wine is my usual alcoholic beverage of choice, I do find that I miss the freedom of having a beer anywhere I go when the “I want a beer” mood strikes! Now, I cannot cry about it too much, as now there are a few gluten free beers commercially available in some stores, and if you are really, really, REALLY lucky, you just might find a bar or restaurant that carries one.

Okay… If I do not venture all that far from Lyme then I am one of the really, really, REALLY lucky ones! My local food co-op stores in the neighboring town & city of Hanover, NH & Lebanon, NH carry two gluten free beers: Red Bridge by Anheuser-Bush & Bard’s Tale, but the icing to all of this is that our one and only restaurant in my home small town of Lyme, NH carries the TWO that I just mentioned above! This is highly and wonderfully unusual! Stella’s is a goldmine, not just because the food is delicious, but because they “get it.” Much of their food is made from locally grown produce; they understand and accommodate those with food intolerances and along with a fabulous wine selection, they have the two fore mentioned gluten free beers to boot.

All that I have stated thus far is great, but only if I do not leave this sacred bubble of Lyme! So, what to do when out of this comfort zone & craving a cold one? If I am traveling where I will have access to a refrigerator, I bring my own supply, and when I am in a store or a restaurant or a bar that does not carry non gluten beer (most do not), I make it known that non gluten beer is something that they are missing and should have by saying something like (with a smile!): “Hey, do you carry that fabulous gluten free beer (name)?” “There are so many people like me who miss a good beer; it would be a hit!” “Oh, the restaurant in my town carries two!” You have GOT to let retailers, restaurants and bars know that there is a demand for gluten free beer!

According to the German Purity Law beer is not beer unless it has barley in it; I think that it is a matter of perspective. Gluten free beer does not contain the glutenous grains of barley or wheat; instead, breweries may use grains in isolation or in combination of sorghum, rice, buckwheat or millet (some use honey or molasses to ferment) in addition to the naturally non gluten hops. I should mention that these non barley & wheat beers are not just for those who cannot consume gluten; they are for everyone!

Here is a small list of beers available in the US & abroad that you may find hits the spot when the “I want a beer” mood strikes:

USA

• Red Bridge by Anheuser –Bush – found in some stores
• Bard’s Tale – found in some stores
New Grist by Lakefront Brewery
• Mbege Ale & Shakparo – African Style beers by Sprecher Brewery
• Rampo Valley Gluten Free Honey Lager (Kosher & certified for Passover)

Canada

• La Messagere by Microbrasserie Nouvelle France based in Quebec – found in some stores (I found this brand @ Metro Marche in St. Jovite, Quebec)

United Kingdom

• Green’s Gluten Free Beer
• Fine Ale Club
• Hambleton Toleration Ale

Australia

• Silly Yak’s Gold by Silly Yak Beverages (Won a bronze medal in the Australian 2006 International Beer Awards)
• O’Brien (brown ale, premium lager & pale ale)

Cheers,
Chele

Still Learning

2009-08-16T17:43:00.005-04:00

Human behavior is fascinating; just because you know what is good for you, perhaps even necessary, doesn’t mean you adhere to that knowledge, and living with food intolerances in a world where you are clearly the minority isn’t any exception. I believe that it is innate to want to feel “normal,” and though not often, I do find that I mourn freedom in placing what should be a simple and normal meal order when dining out without having to ask the necessary:

“Is the chicken breaded or dredged in flour?”
“It says pecan crusted on the fish, but could you check to see if there is also flour in that.”
“Do you thicken the soup with flour?”
“Do the french fries come frozen (wheat starch)?”
“Instead of butter, can you use olive oil?”
“No croutons, cheese or tomatoes on my salad please.”
“Is the salsa fresh…? I can only eat cooked tomatoes.” (Yes, I do insert why I am asking; heaven forbid this stranger thinks that I am picky rather than having food intolerances!)

Every now and then, I begin to wonder if the question “Is this all in your head” (Yes, I have been asked) is really all in my head and not in my gut, so I again tempt fate… conclusion: it is not at all in my head!

Yes, I did it again, except this time it was not accidental. I was not even craving dairy or gluten; just the treat of normalcy. On our most recent trip to Quebec, I decided to let loose! Oh yeah… I am a gastronomic dare devil! I did not ask for my dish to be made without butter; I ate some cheese on the nachos; I had a bit of goat cheese with my gluten free crackers; I did not inquire about the sprinkle of powdery spice mix on my hand cut, in house fries… AND I even ate previously bagged, frozen & made out of house fries! My fear of heights jaunt on the zip line course early on in our trip proved less dangerous than my reckless eating.

So what is the big deal, it was just a little here and there! My consumption of my culprits may have been small, but the damage has been done. Now most food that I eat since this error in my judgment leaves me wanting to curl up into the fetal position to stop what feels like a scorching lead ball lodged in my abdomen as I am being cranked just one more notch in a vice. Sadly, this is an all too familiar feeling reminding me that my “normal” works for me, and that I am my most vibrant and healthy when I adhere to fresh fruits (accept raw tomatoes and avocados), an abundance of fresh green leafy vegetables, a colorful array of root and other vegetables, clean animal proteins, legumes, a small amount of non-gluten grains and healthy oils.

I have the knowledge to heal the damage; it will take some time, and once healed, I hope to remember and retain that it is better to feel like the odd, pain in the __ __ __ patron than to endure the damage and the pain in the gut.

Simple Soothing Healing Drinks:

Sipping hot water

Raw apple cider vinegar & raw honey

1 to 2 tsp. raw apple cider vinegar
1 tsp. raw honey
Up to 8oz of warm to hot (not boiling) water

Carrot juice, spirulina & aloe vera juice

Carrot juice, spirulina (blue green algae powder) & aloe vera juice are each soothing and restorative to the digestive tract. Each is nutrient dense and is easily digested and absorbed, making them a great food choice for those with damage to the digestive tract, those with cancer and the elderly.

When system is fragile:

½ cup carrot juice
2 Tbsp. aloe vera juice
1 tsp. spirulina
Shake or blend well

When feeling up to it:

½ cup or more of carrot juice
2 Tbsp. aloe vera juice
1 tsp. spirulina
½ to 1 cup non-dairy milk of choice like rice, hemp or almond

Other add-ins:

Raw honey
Bee pollen
Blueberries
Fresh or frozen cherries
Use a blender when using the add-ins

Much Ado about Blueberries

2009-08-06T12:26:00.009-04:00

I am rather particular about blueberries. They appear more persnickety than other berries. When out of season, the frozen berries seem to lose flavor and in season blueberries, if not at absolute peak, can either yield tart or bitter; but, when landing on the right pick your own bush or a pint of locally just picked for you, the deep blue round gems hazed with white don’t even have a chance of making it into a pie, muffins or cobbler.

Blueberries rank # 1 with antioxidant health benefits, according to the US Department of Agriculture Human Nutrition Center. Antioxidants can neutralize “free radicals” that can lead to cancer and other age related illnesses. With all of the nutrient dense goodness, blueberries are listed along side other “super foods” like raw cacao, raw honey & the goji berry.

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

“Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits,” says Ann Kulze, MD, of Charleston, S.C., author ofDr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. “I tell everyone to have a serving (about 1/2 cup) every day,” Dr. Kulze says. “Frozen are just as good as fresh.” Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Resource~ WebMD.com

Like all whole fruits and vegetables, blueberries are automatically gluten free and get an eat all you want green light. As mentioned above, with the tastiest of blueberries, there is no need to go further than whole and raw; however, there are times when a confection enhanced with this berry is warranted. Here is one to taste:

Recipe

Blueberry Almond Tart with Lemon Curd

Almond Tart Crust

1 Cup almond meal

½ Cup coconut flour

¼ cup granulated sugar

¼ tsp. fine sea salt

2 Tbsp. coconut milk (not lite)

2 Tbsp. ghee

Place each ingredient into a bowl and blend with a fork or by hand; blend until crumbly & press into a lightly greased (olive oil or ghee) 9” tart or pie pan.

Lemon Curd

Adapted from the Joy of Baking

Changes made to this recipe: I use ghee instead of the butter & the zest from 2 lemons

Assembly

Set oven to 350

You will need 1 pint fresh blueberries

Fill the crust filled 9” pie or tart pan with ½ of the lemon curd; spread along the bottom of the tart. The remaining lemon curd can be saved for another pie!

Evenly distribute the pint of blueberries on top of the lemon curd

Bake for 20 to 25 minutes

Be patient & let cool

Store in the refrigerator

Pickles

2009-07-24T10:52:00.004-04:00

Written by guest blogger, Sandra Dubrov, HC, AADP

Sandra is a Certified Integrative Health Counselor and a Special Diets Consultant; she lives in New York City with her husband and their two young boys. You can find out more about Sandra and her practice by visiting http://www.gogfcf.com/

Who doesn’t love pickles? Crunchy and salty, they satisfy two of the three addictive food cravings (you'll have to go somewhere else if you want sweet). Did you know that you could pickle any fruit or vegetable? Chutneys, sauerkraut, kimchi, carrots, beets, garlic, tomatoes, corn, green beans, even ketchup – the list is endless; you are only limited by the space in your refrigerator.Pickling – also known as lacto-fermentation – preserves digestive enzymes, increases natural probiotics and enhances vitamin absorbability. Pickles can sit in your refrigerator for months and only increase in flavor. They also provide valuable nutrition during the winter months.Traditionally, pickles of all kinds have been served as a garnish to meats. Medicinally, they can be used to aid digestion and resolve many gastro-intestinal disorders. Modern mass-production techniques have changed the nature of pickles and eliminated their health benefits. So if you want to buy the real thing, look for words such as 'lacto-fermented,' 'raw' and 'unpasteurized.' If you find vinegar among the ingredients, the health benefits will have been lost. My favorite place to buy pickles is the Hawthorne Valley Farm stand at the Union Square Green market. They have a huge selection and they'll let you sample. Personally, I live on their kimchi. If you're adventurous enough to try your hand at pickling, you will find it incredibly easy. Some great books that can help along the way include the now infamous Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods, and the good old standby Making Sauerkraut and Pickled Vegetables at Home.

Recipe

5 or 6 Kirby or Persian cucumber - enough to fill the jar

4 cloves of garlic, minced

3 or 4 twigs of dill

1 Tb. sea salt

10 peppercorns

1 bay leaf

1 tbsp fresh whey (the liquid on top of your plain yogurt)

3 oak leaves (optional, but worth the effort as they will make the pickles extra crunchy)

1 cup filtered water

very clean 1 qt. wide-mouth mason jar with screw-top lid

Line the bottom of the jar with garlic, dill, peppercorns, oak leaves and the bay leaf. Scrub the cucumbers. Stuff the jar full of the cucumbers. Dissolve sea salt in the filtered water. Pour water and whey over the cucumbers. Make sure that the vegetables are completely covered and the liquid is about one inch below the edge of the jar. Place a saucer under the jar and place the cover on tightly. Let sit on the counter for 3 days. Every day, unscrew the top to let the gasses out.

After 3 days place the jar in the refrigerator. If any mold grows on top of the liquid, just skim it off. The pickles will continue to develop a more complex and delicious flavor as they age.

Hungry For Change?

2009-07-22T11:27:00.009-04:00

Whether working one on one with my clients or teaching a class, I find it vital to bring forth awareness as to where our food comes from. Multi media advertising has made it much too easy to purchase overly processed food products, milks & meats that claim that they are healthy and that they are better than their competitor. We trust the ads and believe that we are making safe and healthy choices; have you ever noticed that truly healthy foods are rarely advertised? How much do we know about the process of how that food came to be, and how much do we know of how that food made its way to your hands and into your home. You have the right to know if your meats were raised in inhumane and contaminated conditions, you have the right to know if your vegetables were grown in salmonella & E.-coli contaminated soil & watered with unclean irrigation systems. Knowledge is power, and it can keep you and your family healthy.

Michele Estes

How much do we really know about the food we buy at our local supermarkets and serve to our families?

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

Do you know what your kids are really eating at school? Explore the Hungry For Change Cafeteria and learn what schools are actually serving for lunch.

By Hungry For Change

Check out this link to see when and where Food Inc. will be playing in your area:

Official Food, Inc. Movie Site - Hungry For Change?

Local Food Product: Update - Simply Sue's Granola

2009-07-09T08:08:00.005-04:00

Sue Hanlon, of Simply Sue's Granola, is pleased to share that her granola is now available at King Arthur Flour in Norwich, VT! In addition to the King Arthur Baker's Store, you can find Simply Sue's Granola at the following locations:

Stella’s Italian Market & Kitchen – 5 Main Street, Lyme, NH

The River Valley Farm Stand - Sherrie & Pat Tullar, 603.353.4120, Rt. 10, Lyme, NH

Farm-Way – 286 Waits River Road, Bradford, VT

Lyme Farm Fresh - The River Road, Lyme, NH

You can also order direct by calling 603.353.9933 OR send your request to s.hanlon@live.com

Simply Sue’s Granola (Click here to read complete original post)

• Simple product, simple lifestyle

• Healthy, low fat, no hydrogenated oils

• Ingredients you can read and understand

• Active people, active lifestyles (fuel your fun)

• Locally produced

• For people who like good food

• Small batches which are baked with care

I have been baking granola for over 25 years. I was making it for myself, my family, and to give away as gifts. Every time I gave it to someone – they loved it and asked for more. Why did they like it better than the store bought granola? Why did they ask for more? Well, for one thing it was homemade. Two, it was just so darn simple. Three, it is healthy. There is not a lot of fat (just a small amount of canola oil is added to each batch) and it does not use hydrogenated oil. In fact, every word on the ingredient list is easy to read and understand. So, I decided to start making my granola to sell locally and wa-laa! Simply Sue’s was born.

This granola is made up of simple ingredients - oats, wheat germ, honey, and oil. Then I throw in some nuts and fruit, but it could be made without either of those. I think people are trying to simply their lives. When they see a product as simple as this they say – this will fit into my lifestyle of trying to pare down and go back to basics. Also, this granola is made locally and everyone is feeling good about purchasing local products these days.

People always ask me, how do you eat your granola? Simply Sue’s granola can be eaten many different ways. You can eat it for breakfast – I generally mix it with another cereal and then add soy milk and flax seeds. It can be eaten for lunch – mixed with yogurt and fruit. It can be eaten for dessert. Or, it can be eaten as a snack right out of the bag any time of day, on road trips, or on the trail. Again, it is just sooooo easy!

Written by Sue Hanlon

Please note that Simply Sue’s Granola contains gluten

Rain

2009-07-03T08:11:00.003-04:00

We have had a lot of cloud cover and rain in the Connecticut River Valley of Vermont & New Hampshire this spring and summer. In fact, June broke records with some having tracked 21 sunless days out of the 30. We are now at the beginning of July & still no sun and mostly rain. Many of us are buzzing about the rain: the gardens are water logged, can’t take the boat out, another beach less day, the persistent gloom… And throughout all of this sogginess, Felix (6), started a summer day camp with lots of busy outdoor fun planned. Each day at pick up time I ask him how the day went, and he cheerfully reports on the swimming, boating, archery, nature activities and so forth, but does not at all weigh on the rain; all is wonderful.

Here are some quotes that may help the rest of us non 6 year olds carry on as the rain continues to fall...

The way I see it, if you want the rainbow, you gotta put up with the rain. ~ Dolly Parton

The best thing one can do when it's raining is to let it rain. ~Henry Wadsworth Longfellow

The rain began again. It fell heavily, easily, with no meaning or intention but the fulfillment of its own nature, which was to fall and fall. ~Helen Garner

Some people walk in the rain, others just get wet. ~Roger Miller

I’m singing in the rain, just singing in the rain; what a wonderful feeling, I’m happy again. ~Arthur Freed

Felix is off to another day of adventure, and I’m going out for my run now… in the rain.

Try Something New

2009-06-30T09:19:00.004-04:00

The man who does things makes many mistakes, but he never makes the biggest mistake of all – doing nothing. -Benjamin Franklin

Farmers’ Markets bursting with fresh produce, campfires, sand between the toes, fireflies, kids are out of school, extended daylight & those crazy, lazy, hazy days of summer are here! Just as numerous plants are blooming, in many ways, so are we. Summer feels so promising; the glorious feeling of sunshine on our skin, increased energy with the longer days and altered schedules lend to the feeling of trying something new.

Throughout the year many of us live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency, fear of unfamiliar territory, or for circumstances that seem as if they are beyond our control. The lack of variety in doing the same things over and over tends to idle not only our minds, but also our bodies and hearts. If you are feeling hesitant to break your routine, you might find it interesting that fear and excitement has the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says “scary!” see if you can re-frame it as “exciting!”

Is there something that you have never tried before, or have not done in a long time? Be the creator of your adventure; whatever that means for you. Perhaps this is the summer that you learn to sail, find new swimming holes, plant that fabulous herb garden, join a hiking club, take local day trips to places that you really know nothing about, set out for more exotic travel or set a personal challenge goal.

Whatever adventure calls to you, use this summer to make it happen and enjoy the life you came here for. Increasing new experiences and excitement in your life can decrease your need for and dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Go forth and seize the possibilities, but I must warn you that you may experience massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun.

Strawberries - Carpe Diem!

2009-06-24T08:41:00.004-04:00

Time is of the essence! Here in New England strawberry season is short, and ever so precious. Sure we can eat strawberries throughout the year via our California suppliers, but they just do not boast the same highly sweet and sugary scent that tempt and tickle the taste buds with dazzling red through to the center juicy that runs down the chin with the first bite of a truly in season, just picked and local strawberry!

I taste the beginning of summer when I eat the ripest of local strawberries, and knowing that these tasty gems are brimming with vitamin C and fiber, are an abundant source of phytonutrients that may help protect cardiovascular health, brain function & guard against cancers, and possess anti-inflammatory properties are an added bonus!

We know that we like our strawberries dipped in chocolate on shortcake, powered with sugar, with rhubarb, in pies, in daiquiris and right off the vine… or is it a bush? While perusing through my latest Eating Well magazine, I came across a simple strawberry recipe of savory & sweet.

Recipes:

Green Salad with Strawberries & Goat Cheese

It is suggested to add grilled chicken breast to make it a meal

1 tablespoon pure maple syrup or brown sugar

2 tablespoons red-wine vinegar

1 tablespoon extra-virgin olive oil

¼ teaspoon salt

freshly ground pepper to taste

3 cups baby spinach

3 cups watercress though stems removed

2 ½ cups sliced fresh strawberries (about 12 ounces)

1/3 cup fresh chives cut into 2-inch pieces

1/2 cup toasted chopped pecans

1/4 cup crumbled goat cheese

Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese. (If you are casein free, you can omit the goat cheese)

Gluten free? No need to feel left out of eating strawberry shortcake with these biscuits.

Prepare your strawberries as you like; I typically slice about 1 quart of fresh strawberries and sprinkle them with an organic & minimally processed sugar or maple syrup & let them macerate for at least an hour or more.

Drop Biscuits

4 eggs

¼ cup ghee, melted

¼ cup raw honey

¼ teaspoon sea salt

1/3 cup sifted coconut flour

¼ teaspoon baking powder

Blend together eggs, ghee, honey, and salt. Combine coconut flour with baking powder and whisk into batter until there are no lumps remaining. Drop batter by the spoonful onto greased cookie sheet. Bake at 400 degrees F (205 C) for 10 minutes +/-. Makes 8 biscuits.

Picking strawberries with little ones? Bring along this much loved book, The Little Mouse, The Red Ripe Strawberry, and The Big Hungry Bear, by Don and Audrey Wood along to your strawberry picking outing, and read it aloud as you all stop to take pleasure in eating your freshly picked red ripe strawberries!

If you live in the upper and or lower valley region of New Hampshire or Vermont you will not be at a loss as where to locate delicious local strawberries; check out the latest issue of Tidbits –Valley Food & Farm’s Local Ag Bulletin to choose your next berry picking excursion.

Let's Salsa

2009-06-22T08:03:00.006-04:00

Salsas, sauces and pesto can make an already good meal truly fantastic, and with fresh herbs, fruits and vegetables beginning to flourish either in your own garden or at local farms, making your own condiments is quite easy, tasty and rewarding!

Think outside the bag of tortilla chips & the jar of El Paso; no doubt a striking duo, but there are many kinds of salsas, sauces & pesto to accompany meats, fish, pastas and vegetables. It can look rather intimidating, but it really is just a matter of assembly & then chopping or blending!

Here are three new accompaniments to try:

Chimichurri Sauce - Bon Appetit gets all the credit for this vibrant tangy green sauce that I often make to accompany chicken, beef or grilled vegetables; it is a must try!

Parsley Pepita Pesto - If you read my blog you know by now that I just love pine nuts, but here the pine nuts are replaced by pumpkin seeds for refreshing twist.

Mango and Mint Salsa - Try another fruit other than tomato.

I often think of what flavors I enjoy, so for an example, this time of year with fish I lean towards something that translates to fresh & summery. I chop & toss together pineapple, mango, garlic, jalapeno, green onion, lime zest, flesh & juice, cilantro & a small amount of olive oil. Try experimenting with different combinations; you may just create a new and jazzy food favorite!

Swiss Chard - Love It!

2009-06-19T10:07:00.006-04:00

This leafy green vegetable is by far my most favorite. The vibrant fanning green leaves, and the variety of colorful stalks of magenta or beet, happy yellow & crisp white are beautiful to look at, and the mix of salty with slight bitter sends the message of a mellow buttery to my taste buds that seals the must have deal. It is related to beets & spinach, and like most greens, it is versatile & can be eaten stalk to leaf; cooked or raw.

Yes it is delicious, AND yes… good for you! Its concentrated beta-carotene content makes it a fabulous source for vitamin A, and the combination of calcium, magnesium & vitamin K offers essential nutrients for maintaining good bone health. Swiss chard also offers free radical disbarment via its antioxidant source of vitamin C along with fiber & many other nutrients like: iron, vitamin E, manganese, riboflavin, B6…

That is the good & here is a word of awareness; Swiss chard is a food (this goes for spinach as well) that contains oxalates. When oxalates become too abundant in the body they can cause some problems for people who have kidney and gallbladder issues. If this applies to you, you may want to check with your health care professional to know the amount and how often you can eat based on your individual needs.

Preparation - my method

I love to toss in whatever I have on hand. I chop the stalks & begin sautéing those first in olive oil since they are hardy & take a bit longer to cook, and then I chop & add the leaves. Depending upon my taste mood, I may add another leafy green, some garlic, perhaps something from the onion family, a can of drained & rinsed white beans (really liking these of late), zest & juice of lemon & pine nuts that I always have in reach! I may add white wine or crushed tomatoes or capers & dried oregano… the list goes on…

Official recipes:

Seared Rainbow Chard with Leeks

Chicken and Swiss Chard Enchilada Casserole If you do not eat dairy, you could use re fried beans instead!

Halibut in Chard Leaves with Lemon Thyme Butter Ghee would work beautifully here to replace the butter if dairy/casein free.

Farmer’s markets and farm stands are beginning to burst with an assortment of greens, and I highly recommend visiting a few; just being in these green environments makes you want to touch, smell and taste these organic goodies!

Baking Outside the White Flour Sack

2009-06-06T21:20:00.011-04:00

Eating and living free of gluten has truly been a lifesaver. I cannot image what my health would be if I never discovered that this protein, which is benign for most, was immensely compromising my health & living; one person’s food is another person’s poison. I state my gratitude for this discovery, and for my knowledge of how to live wonderfully without gluten because I still hear, with all kindness intended, how awful this must be & how sorry people are that I cannot eat certain foods. When giving thought to the amount of “bread meals” we typically consume throughout the day each day (cereal, toast, muffin, pastry, bagel, pancakes or waffles for breakfast; handful of crackers, pretzels, goldfish, cookies, bagel or pastry item for a snack; sandwich, pasta, croutons, breaded foods, pizza, calzones, burritos… for lunch, more snack, dinner with the bread basket… ) I can understand the compassion for what I may be missing.

No worries because ultimately I am not missing out, as my diligent abstinence from this lone floured bread world (I do have an accidental glutening here & there – see my February 20th posting) has catapulted me into more whole food eating and has, in addition, introduced me to an abundance of flours that exist beneath the limelight of the standard white flour processed from wheat. These flours are not exclusive to those unable to eat standard flour; however, they carry a bit of a stigma of being for only those with special dietary needs, which sounds so clinical (of course you would want to stay away) resulting in the majority of the population never experiencing the array of flours that are as accessible as standard white flour.

Here are just some flours free of gluten:

Amaranth

Almond meal/flour

Brown rice

Buckwheat flour

Corn (blue & yellow) meal

Corn starch

Millet flour

Potato Flour

Quinoa flour

Sorghum flour

Soy flour

Tapioca flour

Teff flour

White sweet rice

That make goodies like:

Breads

Pancakes

Waffles

Pasta

Pizza crust

Pie crust

Cakes

Muffins

Crackers

Cookies

Brownies

And the list goes on and on…

In this muffin recipe I use 4 flours

Blueberry Lemon Muffins

(You could use strawberries & rhubarb for a more in season muffin instead of the blueberries)

Ingredients

2 cups flour blend (1/2 cup sorghum flour, ½ cup white rice flour, ½ cup almond meal/flour, ½ amaranth)

1 tsp. baking soda

1 tsp. Xantham gum

½ tsp. sea salt

¼ tsp. nutmeg

3 eggs

¾ cup sugar

½ cup olive oil (I like extra virgin)

Juice from ½ lemon (can use more!)

Zest from 1 whole lemon

1 tsp. vanilla

1 cup fresh blueberries

Directions

Sift all of the dry ingredients at least 3 times in 1 bowl (very important to thoroughly blend non-gluten flours).

Mix all wet ingredients (this includes the sugar & the blueberries) in another bowl.

Add all of the dry mix to the wet & stir to incorporate.

Brush olive oil into the muffin tins or use liners.

Fill each muffin space near to the top.

Bake @ 350 for 25 minutes.

Let cool 12 minutes.

If not using paper liners, run a knife around each muffin, lift out & continue cooling on cooling rack.

PRANAYAMA

2009-06-03T08:27:00.007-04:00

Written by guest blogger, Theresa Mundy, DC

Theresa lives here in beautiful Lyme, NH with her husband Michael Mundy, DC & their three children. Theresa is a Doctor of Chiropractic & has been practicing for 20 years. Theresa has studied & practiced yoga for almost 30 years with a concentration in a mix of Vinyasa & Iyengar yoga with her teacher of 12 years, and is soon to complete & obtain certification as a Registered Yoga Teacher through Kripalu Yoga Center in Lenox, MA

Food, air, water; basic needs but so vital to our health and well‐being. They are simple enough that we often take them for granted. Many of us can relate to the need for fresh, whole food, and clean pure water, but air and breath; we often overlook how oxygenating our bodies can affect our energy and our over all health. Yet the way we breathe can indeed have a major impact on how we live, feel, and perform in our day‐to‐day activities.

In yoga we know prana as the vital energy force in our bodies. Imbalances in prana can cause us to feel lethargic, anxious and flighty or agitated and irritable. Pranayama, or intentional breathing exercises, are used to increase and balance prana in our bodies and help us to create states of optimum wellbeing. Breathing happens automatically and is controlled by our brainstem. We usually don’t think about how we are breathing, it just happens. Stress, bad posture, and poor lifestyle choices can cause our breathing to become shallow and restricted (breathing from the upper chest only) and maybe even reversed (sucking our abdomen in on the in breath). This gives us less oxygen and decreases our energy.

Dirgha pranayama, the full yogic breath, is an easy pranayama to learn and goes a long way in helping us to balance our energy. This simple exercise can have profound effects and is great to do daily. Next time stress has you running and feeling scattered, try it.

To Begin:

1) Ly down in a comfortable position on your back – on your bed or maybe the floor. Make sure you are comfortable though.

2) Close your eyes and begin by just watching your breath. You might notice the natural rise and fall of your abdomen. Don’t try to change anything, just watch the breath come and go.

3) Placing your hands on your abdomen, start breathing into your belly; deepening the breath in this area. Think of a baby, breathing nice and soft into the belly. The diaphragm drops and the abdomen becomes full like a balloon; rising up and then falling away. Try and keep the breath centered here and take 3‐4 rounds in this manner.

4) Next move your hands to the sides of the ribcage. Breathe here as if you could inhale and exhale through the windows of your ribcage – the little spaces between the ribs. Try and keep the breath centered here and take 3‐4 rounds breathing in this manner.

5) Then move your hands to your upper chest, just under your collarbones. Breathe here as if you could tuck the breath under the collarbones; inhaling and exhaling from the upper chest. Take 3‐4 rounds like this.

6) Now put all three parts together, breathing first into your belly, then the rib cage, and lastly the upper chest. Exhale from the upper chest, and then the ribs and finally the abdomen. Keep the exhale long and smooth and the inhale full. Take 5 or so rounds of this 3 part breath, dirgha pranayama. Trying to fill each part fully and exhaling in reverse.

NOTE: It is important to take a few rounds of normal breathing in between the breath control techniques. So, for example, after a few rounds of belly breathing, take a few rounds of normal breath. Then continue with the exercise. Stop the breath if you notice you are short of breath or agitated and anxious. Rest a bit and then try again.

When first practicing dirgha pranayama it might be difficult to coordinate the breath and feel it in each part. Relax, don’t try too hard. Notice where you feel the breath constricted and just see if you can breathe into these areas. With practice you will find that you are able to breathe deeper and bring more oxygen to all your cells. Dirgha pranayama is centering and grounding while also helping to strengthen the muscles of breathing like the diaphragm and the intercostal muscles of the ribs.

Variation:

See if you can establish some kind of rhythm with counting on your inhalations and exhalations. Try making your exhalations double the time of your inhalations. So, for example, if you inhale to a count of 3, exhale to a count of 6. Let the counting number evolve gradually. Most important is to keep a smooth even rhythm.

HAPPY BREATHING!!!

The Kid's Menu

2009-05-30T16:57:00.007-04:00

Chicken nuggets

Macaroni & cheese

Grilled cheese sandwich

Hot dogs

Cheese pizza, French fries, Cheese Nachos...

Hold the pickles; hold the lettuce... AND any other green or vibrantly colored veggie for that matter! Do our youngest of people; the most pure & vulnerable of beings with rapidly developing organs naturally gravitate toward colorless, sodium overloaded kidney taxing, nutrient depleted simple carbohydrates or are we conditioning them with repeated exposure?

Before going any further with this topic, I want to preface that our older children have ordered & consumed many of the above items from “The Kid’s Menu” during their younger days & Felix (nearly 7) is of no exception being the youngest; however, we are MUCH better now with re-directing towards healthier options. This posting is not at all about eating 100% perfect (that actually has a name & can be harmful… saving that topic for another post!), but rather about observing & questioning what is going on with our cultural view of restaurant food & our young children?! I am utterly intrigued with this concept of kid food vs. adult food & how in about a generation’s time we have lost control of our children’s nourishment.

Why?

1. The above foods are inexpensive.

2. The food is no doubt fast (another interesting topic… exercising patience in the world of instant gratification).

3. Most children will be happy with this food selection, therefore lending to a possible struggle free outing as a family.

4. Restaurants want your business & know that kids will eat these foods. If the kids are happy, so are mom & dad!

I am not suggesting to never ordering the most common of “kid’s food,” but I am concerned with what message is being delivered to our children when the least healthy of offerings are considered to be so special that they deserve its own menu targeted to our youngest. Are we, the parents, or the restaurants assuming our children will not like vegetables or the soup or the non-pulverized, non-chemicalized & non breaded chicken? When giving our children “The Kid’s Menu,” are we insulting them? Are we altering their intuition? The restaurants control what they want to serve & to whom they want to target, but ultimately it is up to us… the parents, to guide our children’s nourishment.

What to do? The conditioning that we parents practice around food nourishment at home will pay off in so many ways, but will also be of great help when out at the restaurants. Treating our children how we want them to already be around food rather than giving them a junk filled menu which implies our expectation of them regarding their food choices is a profound message; if we want our children to make healthy food choices, then offer healthy food choices. We are their role model, so we need to walk our talk! When children see us eating healthy food, they will too. Also, leave it to the restaurants to do the short order cooking & cook just one meal for the family when at home; not several! Eating at least one meal together each day as a family offers ongoing cohesive food experiences fostering essential food and family nourishment.

Strategies when at the restaurant:

1. Maybe you compromise here & there. Order one of the least junky offerings off the kid’s menu & add a great side of vegetables from the main menu. “Would you like a crunchy salad, the broccoli or the carrots?” Keep planting the healthy seed!

2. Only order sides from the main menu (See my March 27th post called Taking Sides); the kiddos may have fun piecing together some great foods for a unique meal that can be shared.

3. Have all of the children split an entrée from the main menu.

4. Prep your children before your outing by having a conversation about sharing food off the main menu. “What might you like?” “Anything that you haven’t tried and would like to order tonight?” "The great thing about going out to restaurants is that we get to easily try new foods..."

Our generation has dug ourselves into a junk food hole which we are passing on to our children & we know that we want to climb out. Kid's only menus are just one of the many ways this hazardous cycle continues. We can take back control of our children's nourishment by refusing the kid’s menu & suggesting that restaurants offer smaller portions off the main menu. We can model our own healthy food choices and have ongoing dialog about healthy food & offer ample opportunities for trying a variety of whole foods; therefore, guiding our children towards a healthier food foundation and perhaps insuring that future generations will not have to re-learn eating intuitively.

High Fructose Corn Syrup... What Do You Think?

2009-05-18T10:32:00.008-04:00

Have you seen this commercial claiming that High Fructose Corn Syrup is "all natural" and "no worse for you than sugar?"

See the video here.

The Corn Refiners Association has spent $30M on this ad campaign to boost the reputation of High Fructose Corn Syrup. Read this response article written by a fellow Institute for Integrative Nutrition graduate here

Up for a challenge? If you consume foods that require its removal from a can, bottle, box or wrapper; read the label. Does it contain High Fructose Corn Syrup? Note how many food products contain HFCS; this is a great exercise for the kids! Would you be willing to not eat any processed foods that contain this ingredient for 1 week?

Post your comments; I would love to hear from you!

Local Food Product: Simply Sue's Granola

2009-05-13T17:02:00.010-04:00

We have a blended pantry in our home, as we have a mix of gluten & non gluten foods living in harmony on the shelves. Everything I cook & now pretty much bake does not contain gluten; however, we do have bread, cereal & granola for my 4 glorious, gobbling, gluten eating family members. Our oldest son, Zach, is a granola vacuum, and enjoys topping off yogurt and berries with it, blended into a smoothie, and of course… just by the handful!

Our best granola discovery is created right here in Lyme, NH by Sue Hanlon of “Simply Sue’s Granola;” a product that she has been making for over 25 years for family and friends. In August 2008, Sue released her healthy, crunchy creation to the public, and can be found at the following locations:

Stella’s Italian Market & Kitchen – 5 Main Street, Lyme, NH

The River Valley Farm Stand - Sherrie & Pat Tullar, 603.353.4120, Rt. 10, Lyme, NH

Farm-Way – 286 Waits River Road, Bradford, VT

You can also order direct by calling 603.353.9933 OR send your request to s.hanlon@live.com

Written by Michele Estes

Simply Sue’s Granola

• Simple product, simple lifestyle

• Healthy, low fat, no hydrogenated oils

• Ingredients you can read and understand

• Active people, active lifestyles (fuel your fun)

• Locally produced

• For people who like good food

• Small batches which are baked with care

I have been baking granola for over 25 years. I was making it for myself, my family, and to give away as gifts. Every time I gave it to someone – they loved it and asked for more. Why did they like it better than the store bought granola? Why did they ask for more? Well, for one thing it was homemade. Two, it was just so darn simple. Three, it is healthy. There is not a lot of fat (just a small amount of canola oil is added to each batch) and it does not use hydrogenated oil. In fact, every word on the ingredient list is easy to read and understand. So, I decided to start making my granola to sell locally and wa-laa! Simply Sue’s was born.

This granola is made up of simple ingredients - oats, wheat germ, honey, and oil. Then I throw in some nuts and fruit, but it could be made without either of those. I think people are trying to simply their lives. When they see a product as simple as this they say – this will fit into my lifestyle of trying to pare down and go back to basics. Also, this granola is made locally and everyone is feeling good about purchasing local products these days.

People always ask me, how do you eat your granola? Simply Sue’s granola can be eaten many different ways. You can eat it for breakfast – I generally mix it with another cereal and then add soy milk and flax seeds. It can be eaten for lunch – mixed with yogurt and fruit. It can be eaten for dessert. Or, it can be eaten as a snack right out of the bag any time of day, on road trips, or on the trail. Again, it is just sooooo easy!

Written by Sue Hanlon

Please note that Simply Sue’s Granola contains gluten

In Praise of the Little Guys... Sardines

2009-05-12T14:24:00.003-04:00

Oh, come on! If you haven’t tried them, then don’t dismiss these tiny, silvery, nutrient packed modest buggers of a fish so hastily. Granted, when I lift the tab on the tin & begin to pull back, I am not thinking of the beauty that await. I agree that they are not terribly tempting to the eye, but they are well worth further exploration.

I happen to really enjoy sardines, and of late incorporate them into my lunch about twice a week. Because they are so tiny, they are among the safest fish to eat because they are less likely to be laden with heavy metal toxins unlike their lager cousins. If you do decide to give sardines a try, you will not only be amazed at how good they taste, but how good they are for you; in fact, there is an entire diet dedicated to this teeny fish called… “The Sardine Diet.”

Health benefits:

Sardines are one of the few foods that contain Coenzyme Q10; a vitamin like substance that is beneficial to cardiovascular health. Additionally, sardines are an ample source of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D (a vitamin that many of us are dangerously deficient in these days… that’s another post!). In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled "The Unsung Sardine.” He writes, "ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach."

How to eat them:

I am pretty basic with how I eat sardines; I either place the sleek silver fish on top of a salad or I consume them directly from the can. So, to shake it up for your palate and mine, I have found the following sardine recipes:

Sicillian-Style Pasta with Sardines If you are gluten free, use the brown rice pasta & either leave the bread crumbs out or use gluten free bread crumbs.

Grilled Fresh Sardines with Fennel and Preserved Lemon

Sardine and Watercress Salad with Shredded Potato Cake This recipes calls for butter; you can use olive oil or Ghee

Give them a try, and if you tried them as a kid & didn't like them them... try, try again!

Out to Lunch... Family Nourishment

2009-04-27T14:45:00.013-04:00

Since our children were newborns we have taken them out to restaurants for breakfast, brunch, lunch & dinner. During their infancy & very early childhood we were often approached by fellow patrons and staff with a smile & an added comment of how nicely behaved our children were… “We hardly knew they were here!” Or a hand on one of our shoulders; “Enjoy them; they grow up so fast.” Now and then we received a “My goodness, isn’t it late for your baby to be out?” I would smile & then look at our already content & sleeping baby.

Tim & I felt it necessary to expose our children to restaurant culture ASAP, as we enjoy not only the culinary aspect, but the social as well, in addition to our interest in travel which automatically requires all out flexibility of palate to patience. So, we started early & it has been of benefit to Tim & me, to each of our children and to our family as a whole.

One of our most enjoyable family dining experiences in the past couple of years takes place on the average of every couple of months, usually on a Friday or Saturday, between the hours of 1pm & 3pm +/- (actual table time) and is located about 4.5 hours NW of our home in Lyme in the Quebec village of St. Jovite. Antipasto is the former home to St. Jovite’s railroad depot. Zachary’s orthodontist has told us stories of his train arrival to the station 50 plus years ago where a horse drawn sleigh would transport the visiting skiers and luggage to their lodge; not because it was a froo-froo resort thing to do, but because this was the winter transportation.

Our lunch usually begins with a walk up & down main street to visit a few of our favorite shops like the natural health food store pour moi & the pet shop where we go “gaga” over the new puppies & kittens, and feel a thrill of fear as we walk skittishly past the un-caged HUGE exotic bird named Lola. If a haircut is needed, we will hit up the local salon for a very Quebec-Esq coiffure for the kids & then it is time to eat. If the weather is warm we make it a must to eat outside facing main street in order to fully enjoy the Antipasto experience. We then look at the menu; fooling ourselves into thinking that we may order other than our usual:

Felix: Spaghetti with a red meat sauce (“Ya know… they put real meat in that sauce.”)

Hailey: Fettuccini Alfredo

Zach: Well… he actually does shake it up a bit by ordering a variety

Tim: Pasta with a light creamy sauce & spicy sausage with black olives throughout

Moi: Bib lettuce greens with artichoke hearts dressed in lemon & oil with a side spicy sausage, those little pickles & spicy pickled pearl onions.

Prior to the main meal the rest of the family pass around the bread, and we order one large slice of mozzarella fried to crispy brown in olive oil, served with a drizzle of pesto & lemon wedges (this isn’t the breaded stick version). Tim & I split a ½ carafe of “the red.” All is good! While we wait for our food, we tell animated stories; some new, many old, play hang-man with Felix & LAUGH… a lot! By meals end, we contemplate dessert. I have an espresso, Felix may have his new found dessert of Chocolat Chaud au la crème served in a large bowl, and the rest of the family may or may not partake. From time to time we still receive a nice comment from a fellow patron or staff & then it’s off to the neighboring village of Mont Tremblant where we stay. We don’t know what we will do next, but we do know that we are filled with food, drink, stories & laughter; we may forgo dinner that night, as we feel pleasantly nourished.

Zachary - almost 15, Hailey - soon to be 13 & Felix is nearly 7

Cool, Crisp, Slightly Sweet, Versatile, Healing… Fennel

2009-04-21T17:27:00.005-04:00

Fennel is a bulbous & versatile plant that hints at the flavor of anise. This entirely edible vegetable, from seed to leaf, range in use from culinary to medicinal. It can be used in salads, side dishes, soups, teas & in therapeutic tinctures. It is cool & crisp when raw and mellows when roasted to caramelization.

This spring vegetable contains a unique blend of phytonutrients, including the flavonoids rutin, quercitin, and various kaempferol glycosides, making it a powerful antioxidant. As far back as ancient China to present day, each component of the fennel plant has been used to aid:

Digestion

Stomach upset

Bloating

Gas

Appetite

Upper repertory ailments

Bronchial & asthma conditions

Congestion

Conjunctivitis

Muscular pain

Breast milk flow

Colic in infants

Enjoy fennel seeds as a quick, soothing digestive in tea or to just to chew on. The bulb is delicious raw, grilled or roasted and the leaves make a savory & aromatic addition to salads, fish or chicken.

Check out the following links to recipes using fennel:

Carrot Fennel Soup

Fennel Rice Salad

Fennel Slaw

Mixed Greens with Tangerines and Fennel

Roasted Fennel with Olives and Garlic

Sea Bass and Spicy Tomato Sauce over Braised Fennel

Mediterranean Supper Omelet with Fennel, Olives & Dill This recipe calls for goat cheese. If you are casein sensitive you will want to omit.

If you have never had fennel, give it a try; you may enjoy its versatility and end up adding it to your vegetable repertoire.

Come to Class

2009-04-20T08:15:00.009-04:00

A reminder that the registration deadline for the 10 Day Mini Food Elimination Cleanse is April 3oth.

If you want to give your body a rest from common foods that:

Are consumed throughout the day most days

Increase inflammation

Many people are sensitive to

Can exacerbate seasonal allergies

Can worsen & may trigger auto-immune responses

Please visit my events page on my website to find out more information and to register.

The class environment will be greatly informative, lively (lots of group interaction) & extremely supportive!

Cook Once, Be Thrifty & Eat Thrice

2009-04-13T21:25:00.008-04:00

Making a great meal appear when there is seemingly “nothing to eat” is made easy when you have great staple pantry items and make at least twice the amount of a good base like rice or quinoa & a great variety of vegetables. Times are tight, and we are definitely feeling it in the grocery arena. I seem to be spending about the same amount of money and bringing home less and less… This stinks for several reasons, one being that grocery shopping is like a sport for me; it really is a great pleasure of mine & I miss my frequent jaunts throughout the fresh produce, meat/fish & bulk bin departments.

What to do? I still buy the best quality that I am willing to spend, eat less at one sitting and make more from it in the long run; cook less expensive items like whole grains & vegetables once and eat two or three times from it. In regards to quality animal products, I have a difficult time purchasing from mainstreamed factory farms with inhumane and contaminated conditions. So Instead, I buy animal products with caution, which means that I shoot to buy mostly local small farmed animal products free of pesticides, growth hormones and antibiotics which sits better on my conscious & in my body, but not on my pocketbook; as you might think, this does cost much more… much more!

So, I have cut back to making about 2 dinner meals with meat each week to save a little cash, and the rest of the time we are eating more fresh vegetables, whole grains, beans and eggs. By cooking more rice for example and more vegetables at the time of preparing the meat meals and having my favorite pantry items on hand, subsequent delicious dinners and lunches are easily obtained throughout the week.

Here is a list of fridge and pantry items that I like to have on hand to make pulling together an inexpensive yet tasty meal easy:

Bavarian Gluten-Free Toast Bread, Tinkyada Pasta Joy, Ghee (is butter, but the clarifying process makes it lactose AND casein free), extra virgin olive oil, variety of rice, quinoa, millet, ine nuts, almonds, pumpkin seeds, peanut butter, raw honey, raw apple cider vinegar, capers, olives, raw fermented sauerkraut & other fermented vegetables (full of enzymes & probiotics), dried fruit (prunes, cranberries that are fruit sweetened, apricots…),sardines, salmon (canned – pantry – fresh – fridge), garlic, onions, lemons & limes, yams/sweet potatoes, variety of canned beans (black, white, pinto, kidney…), refried beans, hummus, artichoke hearts (canned for quick salads & pasta & chicken dishes), fresh and dried herbs and spices, fresh fruit & fresh berries, fresh vegetables, salad greens, fresh or good quality canned tomatoes, red and white wine (I enjoy a glass, but cook A LOT with it), eggs, and homemade or good quality store bought stock.

Here are a few ways I use my staple fridge & pantry items:

Combining sweet from cranberries or prunes with salty from olives or capers & crunchy from pine nuts & savory from dried or fresh herbs & garlic sautéed in olive oil & wine with diced tomatoes makes a great base for meat, eggs, veggies, rice or pasta…

Give life to leftover rice & vegetables with zest of lemon & its juice with fresh or dried oregano & garlic & olive oil & serve over fresh greens.

Take leftover vegetables & make an omelet or frittata & serve over fresh or leftover cooked greens.

Leftover or just roasted Yams on top of greens & leftover rice or quinoa with chopped cilantro & lime juice; add some beans for protein.

Make a pureed soup by placing a mish-mash of leftover vegetables & blending with some stock; add herbs & spices that you like.

Have you noticed your food shopping habits change with increased food prices? What are your strategies for eating healthy in our current economy?

Debunking Low Fat

2009-04-07T20:45:00.003-04:00

Fat free, reduced fat, low fat; when these words appear on a box, can or bottle we tend to believe that they are good for us… healthy. However, unless it is a whole real food as nature intended, this left over from the 90’s “health” belief often translates to increased carbohydrates, high glycemic load, full of refined sugars, artificial sugars & numerous chemicals… this stuff is bad for your cardiovascular health!

For a culture that consumes a large amount of these low fat products, we are not getting any healthier or thinner. Our bodies need fat to be healthy as I have mentioned in my “Oil & Fats… No Need to Avoid” Post (March 5, 2009). We often relate fat in our food to ending up as fat on our bodies, and this is just not true. Our brain and organs are starving for this crucial food; when we deny our body healthy fat, we become out of balance & we crave sugar… like we need that!

Here is my rule of thumb; if it has been denatured & de-fatted, enriched because the nature intended nutrients were destroyed in the denaturing process, and chemicals are added to fill in the now nutrient depleted food; then I don’t buy it, and I then I really don’t fork over the cash to buy it.

Do we really want to eat low fat cheese? If you have ever tasted really, really good whole fat cheese, why deny yourself of this pleasure? Unless you have a casein or lactose issue, then eat it! Enjoy it! Really, you probably won’t eat it until you are sick; there is no need, because the fat in it will satisfy you. There just isn’t any satisfaction in low fat & no fat cheese!

I am not encouraging overeating of any food, but I am encouraging rethinking these low fat products. Also, I am bit concerned that our culture is so afraid to eat food as intended, and is more comfortable eating the denatured chemical laden alternative.

Asparagus: Spring Vegetable with Year Round Appeal

2009-04-02T19:10:00.014-04:00

This beautifully slender nutrient rich green vegetable, with a hint of brown & purple is such a delight that it presents itself to us at the markets and in side dishes year round. Asparagus does holds up nicely, even in January; however, like that succulent red through to the center June strawberry and the snappy tart mid-September apple, asparagus is at its very best when available locally in the spring.

As much as I like to eat locally grown, in season fruits & vegetables, I confess to preparing & enjoying this never tiring green almost weekly throughout the year! Here are some of the easy ways I prepare asparagus:

Break or cut of woody ends, steam for 4 minutes, drain, drizzle with extra virgin olive oil, add the zest and juice of ½ to a whole lemon, sprinkle with sea salt & ground pepper & toss in some pine nuts (can be toasted a head or not).

Break or cut off woody ends, place on heavy bottomed, oven proof pan, drizzle with extra virgin olive oil, add sea salt & pepper & roast in a 400 degree oven anywhere from 8 to 12 minutes depending upon how thick or thin the spears. Take out of oven & drizzle with a good balsamic vinegar.

Roll the spears in extra virgin olive oil, sprinkle with sea salt & ground pepper & place on the grill!

AND… The ever so popular asparagus spear wrapped in prosciutto & roasted in a 400degree oven from 8 to 12 minutes, again, depending upon the thickness of the spear.

For more asparagus inspiration; check out these links:

Asparagus, Peas & Basil (Piselli con Asparagi e Basilico) – If dairy free you can replace the butter with ghee or olive oil

Roasted Asparagus and Wild Mushroom Fricassee – you can use ghee or olive oil here instead of the butter

Tuna, Asparagus and New Potato Salad with Chive Vinaigrette and Fried Capers

Gemelli with Asparagus, Smoked Salmon & Dill - Tinkyada Pasta Joy makes a variety of great brown rice pastas. If you are dairy free, just leave out the cream & drizzle your pasta with olive oil… Trust me; this will still taste FABULOUS!!

10 Reasons to Buy Local

2009-03-30T16:33:00.005-04:00

Now that it is spring many of us are not only itching to get back into our own gardens, but to hit up local farms in order to buy the freshest, tastiest & most nutritious produce, and to connect with the farmers and their community. You can buy produce daily, every few days or even purchase a CSA(Community Supported Agriculture) which will provide you with a weekly basket of that particular farms in season fruits & vegetables. Some CSA's like Cedar Circle Farm in Thetford, VT include freshly baked bread.

Here are some of the most popular reasons to buy local:

1. Local food tastes better Most likely the fruits and vegetables were picked in the last couple of days yielding the best color and flavor. Produce that travels long distances (For us who live in New England that would be California, Florida, Chile or Holland) is days older. The sugars in the produce turn to starches, plant cells shrink, and flavor and vitality diminishes.

2. Local food is more nutritious Once harvested, produce quickly loses nutrients. Here is something to think about; produce that is flash-frozen very shortly after harvest is often more nutritious than “fresh” produce that is on the supermarket shelf for a week. Hitting up a local farm stand or farmer's market offer the freshest and most nutritious of produce since it is sold right after it’s picked.

3. Local food preserves genetic diversity Large commercial/factory farms grow a relatively small number of hybrid fruits and vegetables that are able to withstand the rigors of harvesting, packing, shipping and storage; leaving little genetic diversity in the food supply. By contrast, family farms grow a huge number of varieties to extend their growing season, provide eye-catching colors and great flavor. Many varieties are “heirlooms” passed down through the generations because of their excellent flavor. These older varieties contain the genetic structure of hundreds or thousands of years of human selection and may provide the diversity needed to thrive in a changing climate.

4. Local food promotes energy conservation

The average distance our food travels is 1500 miles, mostly by air and truck; therefore, increasing our dependence on petroleum. When buying locally, you conserve the energy that is used for transport.

5. Local food supports local farmers The American family farmer is a vanishing breed - there are less than 1,000,000 people who claim farming as a primary occupation (although, I have a hunch that this number will begin to increase as our economy decreases) Why? Maybe because it’s hard to make a living: family farmers get less than 10 cents of every retail food dollar. By buying locally, the middleman disappears and the farmer gets full retail price, helping farmers continue to farm.

6. Local food builds community Get to know the farmers who grow your food; you will build understanding, trust and a connection to your neighbors & to your environment. The weather, the seasons and the science of growing food offer great lessons in nature and agriculture. Visiting local farms with children and grandchildren brings that education and appreciation to the next generation.

7. Local food preserves open space As you enjoy visits to the country, notice the lush green fields of crops, meadows of various wildflowers, picturesque barns and rolling pastures, remember that our treasured agricultural landscape survives only when farms are financially viable. By spending your money on locally grown food, you are increasing the value of the land to the farmer; making development less likely.

8. Local food keeps your taxes in check

For every $1 in revenue raised by residential development, governments spend $1.17 on services, which increases taxes. For every $1 in revenue raised by a farm, a forest or open space, governments spend $0.34 cents on services.

9. Local food supports the environment and benefits wildlife Family farmers respect and value fertile soil and clean water, and their farms provide the fields, meadows, forests, ponds and buildings as homes for many beloved and important species of wildlife.

10. Local food is about the future By supporting local farms now, we help to keep them in our communities; therefore, ensuring our children and grandchildren have access to safe, nourishing, flavorful and abundant food. When you choose to buy locally, and make your choices known, you raise the consciousness of your family, friends and neighbors.

Vital Communities is a wealth of local agricultural information. If you are interested in incorporating more local foods and local activities during this up and coming active agricultural season, I encourage you to sign up for their free newsletter