Exciting Announcement!

Hello friends

I am excited to announce that Marisa's Healthy Bytes is MOVING! Yes- it's MOVING to a bigger and better place.  My own website! 

From now on I will continue to post health tips, recipes, and great information in the integrated BLOG of my website.   Please check it out and SUBSCRIBE to my newsletter here so you don't miss a post!


With that said,  I am now officially OPEN for business!  Check out my SERVICES page and CONTACT ME with questions or to schedule your FREE Health History consultation.

Lastly, I wanted to do my business launch with the BEST program I can offer and I am excited and proud to offer you an amazing 11-Day Clean Eating FALL Detox to enter into the new season refreshed, renewed, and recharged!! 
I've worked really hard to pull this great program together and I am LOVING it! and know that YOU WILL TOO!!

Check out the details and SIGN UP today!

Thanks for following Marisa's Healthy Bytes for the past 11 months and see you at www.marisawiewall.com!

Much love,

P.S. Check out my FACEBOOK page- Like, Follow and Share! 

Back to school Lunchbox!

Back to School is in full swing and that means coming up with what to pack for lunch every-single-day.

I did some research last year (my first year packing lunch) and found soooo many tips, options, and great ideas, that I'd love to share with all of you!

Before I even start talking about lunch, let me advise- BREAKFAST is KING for children.  Studies keep saying that "eating breakfast has a positive effect on children's cognitive performance, particularly in the domains of memory and attention".
Make a good, heavy breakfast with protein, fiber, and fat.  SKIP the sugary cereals and think eggs or oatmeal with nut butter.


I'll start with some TIPS for EASY Lunch:

• Your Food Rule- First make up what your "lunch rule" is.  For example, mine is "one fruit and one vegetable" with every packed lunch. That makes it simpler for me because then I just "fill up" the rest!
• Be creative- think outside the sandwich box! It could be a variety of little snacks or leftovers from the week.
• Freeze, freeze, freeze- cannot stress this one enough.  Baking some zucchini muffins? make a double batch and freeze. While you make breakfast next week put in toaster oven to defrost/warm and they are ready to be packed.  Easy!  Freeze cheese sticks and pack them frozen, they will still be cold by lunchtime. Also, make smoothies and freeze in Freezie Pop Molds.
• Make it fun!- Use cookie cutters to cut the sandwich or use skewers to put cheery tomatoes, cucumbers and cheese cubes. Not necessary but helps to "mix it up"! 
• Get them involved- I ALWAYS advise this with children.  Ask what they'd like, what they think- of course within the realm of healthy options! They might have some great ideas that they see from friends or that they come up with- you'd be surprised!
• Don't underestimate their willingness to eat it- you'd be surprised what they will eat outside of the house.  Without you (with the best intentions, I know) saying "eat your veggies", "one more bite" etc.  

Now, for the lunch ideas:

The Beloved Sandwich

1. Turkey, cheese & greens sandwich, carrot sticks, and a peach.
2. PB&J (or any nut/seed butter), edamame, and apple.
3. Quesadilla, kale chips, and blueberries.

The Surprise "Snack Bag"

1. A (frozen) cheese stick, whole grain crackers, few nuts, cucumber slices, and a banana.
2. Hard boiled egg, broccoli, a pear.
3. Cheese cubes, turkey and grape skewers with two slices avocado and straberries.
4. Carrot and celery sticks with hummus, a cheese stick, apple.
5. Yogurt- WATCH OUT for sugar content! I like to pack my own plain (whole or low fat) and put berries on top, perhaps some granola or nuts; carrots and cherry tomatoes.
6. Homemade Smoothie of choice (on a Freezie Pop Mold), mini oatmeal muffin, and apple slices.

The Baked Goods

1. Whole wheat Zucchini bread, carrots, and pear.
2. Whole wheat Carrot- Applesauce muffin, kale chips and grapes.

The Hot Lunch (Mostly, The Leftover Lunch)

1. Lentil soup, cucumber slices, apple.
2. Chicken soup with side salad of greens with strawberries.
3. Mac and cheese, carrot sticks and cherry tomatoes, berries.
4. Pasta with red meat sauce, kale chips, a pear.
5. Rice and beans, avocado slices, an apple.
6. Fried rice (EASY!- you can even make it the same morning- throw in a pan some oil, leftover rice, frozen peas, frozen corn, perhaps some pieces of carrot, an egg-scrambled and a hint of soy sauce!), pineapple cubes. 

Lastly, here are some great products for easy lunch box packing:

• Bento lunch box or containers with compartments for those days of mixed, healthy snacks.
• Good thermos- that will keep your hot lunch warm until lunchtime. 
• Freezie Pop Molds- to pack smoothies. Put a couple of ice packs in the lunch box to keep cool.  They will be thawed but still very cold by lunchtime!
• Ice Packs- there are some containers that include ice packs in them.

Need more ideas and beautiful visuals? Here are some fabulous resources.

100 Days of Real Food

Thirty Handmade Days and...
Pinterest, of course... :)

Have a great school year!

XO,

What is a Health Coach?

You might be wondering.  After all, I didn't even know what it was a year ago!

After my nutrition studies at the Nutrition Therapy Institute in Denver, CO I decided to embark on a 1 year program at the Institute for Integrative Nutrition to become a health coach.

Why? Because I slowly realized that nutrition was not THE only answer to health, but that it was much more. (My yoga and meditation trainings were involved in this philosophy.)


My IIN training provided me an understanding that to be healthy you need more than just a good diet- but stress management, activity, a satisfying career, good relationships, etc...

A nutritionist might give you a meal plan, an overwhelming list of what to eat/what not to eat, another list of supplements, etc... but a health coach will help you incorporate healthy habits in a gentle and supportive manner. A health coach is basically an advisor who provides ongoing support and guidance to clients as they set goals and make sustainable changes to improve their health and happiness. We walk you through it and hold you by the hand.

In addition to nutrition, here are some specific concepts I learned and follow as a health coach:

Bio-individuality™: The concept of bio-individuality is that each person has unique food and lifestyle needs. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I support you to make positive changes that are based on your unique needs, lifestyle, preferences, and ancestral background. I use a personalized, holistic approach to ensure that you will have great success.

Primary Food™: It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfillment. It’s not just the food we eat, but all of the other factors present in our daily lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual awareness are essential forms of

nourishment. When these “primary foods” are balanced, what you eat becomes secondary. I will support you in achieving all of your goals, from eating the right foods for your body to living an inspired, fulfilling life.

While Health Coaching is a relatively new concept, it is becoming increasingly popular and effective to improve health.  

• The Huffington Post wrote a great article about why health coaches are important.
• And there is a very informative segment on ABC News about health coaches.
• Men's Journal wrote about the "rise of the health coach".  

More and more, doctors are starting to partner with health coaches. Many have realized they just don't have the time or training to help patients with diet and lifestyle changes but they know it would improve their health.

This is a GREAT article about medical teams partnering with health coaches to better serve a patient. The way medicine should be!

I'm very excited to be starting my business as a heath coach mid-September, so stay tuned for more information on my services and programs!



P.S. Also, make sure to LIKE my Facebook page so you don't miss any great health info, recipes, events, and more! :)

Be well,

Jello (Gelatin) and It's Amazing Health Benefits

Yes, Jello... the sugar and chemical laden food of hospitals, cafeterias, and our childhood. It actually has health benefits. Weeeell... let me get this clear.  NOT the “Jell-O” you can buy in stores which  is packed with sugar and artificial flavors and colors, along with gelatin from conventional animals fed a poor diet.

I'm talking easy, made in 5 minutes, 3 ingredients, homemade Jello! 

This has been my new kick for a sweet treat as I just discovered a ridiculously easy recipe and the amazing health benefits of gelatin. And the best part- my daughter is LOVING it too! :)

But, don't we get it in our diets??
We used to. Traditional diets are typically much higher in gelatin than our modern diets. These cultures wisely practiced eating the whole animal and thus the parts that are high in gelatin- such as skin, tendons, and other gelatinous cuts of meat. But not us! we do the skinless, boneless these days and consider that healthy.

We’ve lost the practice of whole-animal eating, this means that we’re eating a lot less gelatin than our ancestors, if any at all.

And, why should we eat gelatin?  
Consider these health benefits:

1. Gelatin balances out your meat intake.
Muscle meats and eggs are high in methionine, an amino acid that raises homocysteine levels in the blood and increases our need for homocysteine-neutralizing nutrients like vitamins B6, B12, folate, and choline.

We don’t want high homocysteine in our blood because homocysteine is a significant risk factor for serious diseases like heart disease, stroke, mental illness, and fractures. (This might even explain why researchers sometimes find a correlation between high meat intake and various diseases.)

Those eating lots of animal protein need adequate glycine to balance out the methionine from meat, and you’ll get that from gelatin!

2. Gelatin heals your gut.
Oh you've heard me talk about a healthy gut enough. Gelatin can improve gut integrity and digestive strength by enhancing gastric acid secretion and restoring a healthy mucosal lining in the stomach; low stomach acid and an impaired gut barrier are two common digestive problems in our modern society. Gelatin also absorbs water and helps keep fluid in the digestive tract, promoting good intestinal transit and healthy bowel movements.

Gelatin-rich soups and broths are also one of the key components of the GAPS diet, which has been designed to heal the gut and promote healthy digestion. And healthy intestinal cells prevent leaky gut, which is often at the root of many food intolerances, allergies, inflammatory conditions, and autoimmune diseases.

3. Gelatin makes your skin healthy and beautiful.
Who doesn't want that, right?? Gelatin is a known promotor of skin health. Gelatin provides glycine and proline, two amino acids that are used in the production of collagen. Collagen is one of the primary structural elements of skin, so providing the building blocks for this important protein can ensure that your body is able to create enough of it. You've probably heard or used collagen creams and while great, collagen is not as easily ingested by skin. A diet rich in gelatin may also protect against the aging effects of sunlight, preventing wrinkles in the future.

4. Gelatin protects your joints.
Body builders have been using gelatin for decades to help improve joint health and reduce inflammation. And research shows that athletes who took a hydrolyzed collagen supplement experienced less pain in their joints, which could help improve performance for athletes and competitive fitness buffs. If you exercise a lot, eating gelatin can help keep your joints healthy and pain-free.

Also, if you have inflammatory joint or bone diseases like arthritis or osteoporosis, getting adequate gelatin can potentially help you manage inflammation and pain in your joints, and build stronger bones.

5. Gelatin helps you sleep.
Glycine from gelatin has been found to help with sleep. One study found that 3 grams of glycine given to subjects before bedtime produced measurable improvements in sleep quality.

Glycine is also an inhibitory neurotransmitter, which can decrease anxiety and promote mental calmness. This is because glycine antagonizes norepinephrine, a stress hormone which causes feelings of anxiety and panic. Gelatin can thus help keep you calm and sleeping through the night.

How to Eat More Gelatin
The traditional way to get gelatin is from skin, gelatinous meats, and bone broths. Gelatin is only found in animal foods that come from the body of the

animal itself.

If you avoid bones, animal skin or are vegetarian or vegan, I recommend getting a high-quality gelatin powder to add to food or to create yummy, healthy gelatinous desserts. Gelatin is also somewhat more environmentally-friendly than lean meat because it uses parts of the animal that might not be used otherwise.

A great brand of gelatin is Great Lakes, which comes from grass-fed animals. It’s available in both hydrolyzed and whole form; each type has its own health benefits.

Hydrolyzed means the protein is broken into individual amino acids, making them easier to absorb. Use this type to improve skin and joint health or get better sleep. Hydrolyzed gelatin can be mixed into any type of liquid, including cold liquids, so it can be added to cold smoothies or juices easily. It also is great as a real food protein powder.

Whole protein gelatin is better for improving gut health. It helps carry fluid through the intestines, and can even coat the lining of the digestive tract as a soothing and protective layer. This is the type used to make gummies or jello snacks, and must be mixed into warm liquids.

Ready to make Jello?? 

Serves: 4-6

Ingredients

• 1½ cups of organic or freshly juiced fruit juice of choice* (grape, orange apple)
• ¼ cup cool water
• ¼ cup hot (almost boiling) water
• 1 tablespoon of Whole Gelatin Powder (Great Lakes is a good brand).
• 1-2 cups of fresh fruit* (optional) - Strawberries, blueberries, apples and orange slices are all really good

Note: Can double recipe.

Instructions

1. Pour the cool water in a large mixing cup or quart sized mason jar and add the gelatin powder.
2. Stir briskly until mixed- it will start to thicken a lot.
3. Add the ¼ cup of really hot water and stir to mix- it should be thinner now.
4. Combine this with the juice and mix well.
5. Put the fruit into the container that you are going to make the jello in. 8x8 baking dishes work well.
6. Pour the jello mixture over the fruit and stir lightly to make sure it has coated the fruit too.
7. Put in the fridge, covered, for at least 2 hours or overnight, and serve.
8. Can cut into cubes or scoop out with a melon spoon to make cute shapes.

*Pineapples and fresh pineapple juice have enzymes that won’t let the gelatin set and thus will be runny. I would avoid pineapples for this recipe!

Adapted from: Wellness Mama Blog

Enjoy!

Gluten-free for Dummies

I have a loooong relationship with "gluten".  It all started 10 years ago when I was feeling sluggish and tired and a friend recommended I see a Naturopath. After a few tests, she told me I was sensitive to sugar and gluten and to eliminate them.  I had NO IDEA what gluten even was so she gave me the book "Living Gluten Free for Dummies" (yes, there is such a thing!), and I went on to do a 21-day gluten free diet.

I felt much better- my energy came back, no more crashing in the afternoon, and so my journey with "gluten free living" started.  It has been on and off and my opinion on it has varied a lot through the years and my studies, but I think today I am pretty clear on how I feel about it.

First of all, let's discuss...

What is Gluten?

Gluten is a protein found in grains such as rye, barley and our beloved wheat. It is present in all forms of wheat (bulgur, durum, semolina, spelt, farro and more).  It is in bread, pasta and baked goods, but also in products that may surprise you, like certain brands of chocolate, imitation crab (surimi), deli meats, soy sauce, vitamins and even some kinds of toothpaste.

What is Celiac Disease?
For some people, about 1% of the population, gluten can be a matter of life or death. These people have a condition known as celiac disease. Celiacs are so sensitive to gluten that even a small amount- (really just a trace) - can make them very sick. Because gluten damages the lining of the small intestine in those with celiac disease, it can lead to a host of health problems ranging from chronic diarrhea and abdominal cramping to osteoporosis and even the risk of some cancers.

What is gluten sensitivity?
"Gluten-free" experts say it is not just celiacs the ones that may be getting sick from gluten, but that even people with gluten sensitivity (very hard to diagnose) can have damaging implications to their gut lining, and thus, affecting their general health.

Unfortunately, testing for gluten sensitivity is not very accurate (as it isn't for many other food sensitivities) which is why many in the medical community do not support these claims.  The only real way to know if you are sensitive to gluten, or many other foods for that matter, is to eliminate it for a period of time and if you feel better, you know it was causing you harm.

Why is wheat bad now, if we've been eating it for so long?
Some experts state that modern wheat is not what our grandparents and great grandparents ate. That what we are eating today is scientifically-engineered and it has made for a different chemistry in the wheat.

"Gluten can be difficult to digest in big amounts and modern wheat has three times the gluten as ancient wheat, leading to tremendous inflammation and diseases like thyroid disorders and autoimmune disorders. It also contains a super starch called amylopectin, which the body does not know how to convert to energy, and so instead, the body stores as fat."

Also, with the significant increase in our gluten intake over the past 50 years due to the ubiquity and overconsumption of products made with highly refined wheat flour, we are just beginning to appreciate gluten's impact on our health.

There are a few studies that show that gluten can be bad even for those only sensitive to gluten.

This study talks about the increased prevalence of undiagnosed Celiac.

This study talks about diseases related to gluten sensitivity.


What is a gluten free-diet?
Here is the catch... a gluten-free diet is, well, one that is free of all the grains and substances containing gluten as mentioned above. No beer, bread, cupcakes, soy sauce, pizza, deli meat and even some chocolate!

Seems hard and miserable right?? Don't worry! Our fabulous food industry made every product imaginable as "gluten-free".  And here is where my problem lies...

It’s a surprising statistic, but a study found that 81% of people suffering from celiac disease (gluten intolerance) who followed a gluten-free diet gained weight. That’s because there is a common misconception that anything labeled "gluten-free" must be good for you.

Many processed gluten-free foods and gluten-free junk foods not only contain almost twice the calories as their traditional counterparts, but they can also be double the price. In addition, processed gluten-free foods are lower in fiber, so you won’t stay full as long, and many people who follow a gluten-free diet using these products are missing out on the benefits of good carbohydrates like brown rice, fruits or beans, which all help to regulate blood sugar.

The long list of ingredients on some of those gluten-free breads is pretty awful!
To the point that if you don’t already have a digestive problem you are surely going to give yourself one! Sorghum, contained in many gluten-free products can be extremely hard to digest – especially if its not processed properly. Tapioca starch and almond flour, in large quantities (on a daily basis), can lead to inflammation and thyroid troubles. And, xanthan gum, used in many gluten-free products, can cause gastrointestinal distress, lung problems, and blood sugar imbalances.

There is a way to go gluten-free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein, and other whole grains.

My point of view today:
Gluten-containing products have been in the human food supply for thousands of years. Asians ate wheat-based noodles, the French ate croissants, people in the middle east ate chapattis and pita bread, and all over Europe various types of bread have been staple foods for centuries. Wheat is in the bible and was even called the “Staff of Life” by the ancient Egyptians!

So why is (gluten) wheat getting such a bad rap?

Here's the thing. The human digestive system has deteriorated over the past 70 years due to large amounts of sugar, highly processed and chemicalized foods, excess stress, lack of proper chewing, moms not breastfeeding their babies, overuse of antibiotics that destroy intestinal flora, and various other reasons.

But, it’s much easier to blame the wheat and gluten for our sudden onslaught of tummy troubles!

Also, as mentioned above, the gluten in modern wheat, due to the mechanized process of commercially producing mass quantities of bread in the shortest amounts of time, was hybridized to contain higher levels of gluten so it could withstand the mixing pressure of the production process.

I believe it is these factors, and not just gluten, that are causing so much of the problems and diseases.  Also, the amount of wheat we eat these days is much more than ever!

But let me make this clear... there are times in therapeutic situations and severely sensitive folks that eliminating gluten is best, at least (and maybe just) until the digestive tract is repaired.

What is one to do?

1. Clean up your daily diet. That means take out all the CRAP that mimics food and eat real food!
2. Heal your digestive system by incorporating collagen and amino acid rich bone stocks.
3. Recolonize your intestines with good bacteria by eating fermented foods like sauerkraut, kimchi, kefir, and yogurt.
4. Chew your food! Can't stress this enough!… carbohydrate digestion begins in the mouth not in the stomach. 
5. Relax, and don’t eat the whole loaf. I know once you get that mouthwatering hot-baked bread into your mouth you’ll naturally want to scarf down the entire loaf. Don’t do it! That won’t make you feel good, you’ll be very angry, and will probably blame me for suggesting you eat wheat! ; )

Be well! 
XO,

Need help feeding your children healthy meals?

This week I met with a client- a friend and a mom herself- who wanted help in feeding her children healthy foods.  While this a BIG topic and one that I like to work on with clients one-on-one over a period of time, there are a few tips that can help with creating healthy habits around food for your children.

Here are my TOP 10 TIPS for creating HEALTHY EATING HABITS in children:

1. Have FAMILY MEALS as much as possible.Make eating together as a family a priority.  It may not be possible every day, but do it as much as you can.  If one parent or child is home late, have dinner with the family members that are there and leave a hot plate for the late one. According to a 2011 study in Pediatrics, families that share at least 3 meals per week have children who eat healthier, are at healthier weights, and are less likely to have disordered eating than families who eat together less often.
   
   
2. DON’T INTERFERE with eating.
   Parents should take charge of the when, where and what of eating and children get to decide whether and how much to eat.  Ellyn Satter’s "Division of Responsibility" helps children preserve their food regulation skills, builds trust and allows kids to move along food acceptance at their own pace. That means no bribing with dessert, asking for more bites, restricting portions, eating between structured meals or short-order cooking.
   
   
3. Expose children to a VARIETY of nutritious food.
   Aim to slowly add meals to your rotation that include a variety of food groups- lean proteins, fruits, vegetables, dairy or non-dairy alternatives, grains and fat. A recent study in the American Journal of Clinical Nutrition showed that offering a variety of vegetables or fruit instead of one type increased kids’ consumption by 24% (94% vs. 70%).
   
   
4. Teach kids about FOOD before nutrition.
   Children learn the most about food and nutrition with hands-on experiences, like going to the store or the farmer’s market, growing food and/or helping prepare meals.  When you gradually teach a child to cook, you teach them a vital self-care skill they will use for life. According to a 2012 study in Public Health with 5th grade students, “Higher frequency of helping prepare and cook food at home was associated with higher fruit and vegetable preference and with higher self-efficacy for selecting and eating healthy foods."
   
   
5. Eat WHOLE FOODS.
   This mostly means, serve a fruit and/or a vegetable at every meal and every snack—every-single-day. And be satisfied with one happy bite!
   
   
6. Teach kids to TUNE IN to their body.  
   Researchers at the University of Minnesota found that young adults who use hunger and fullness to guide eating not only have a lower body mass index but are less likely to have disordered eating (the girls who listened to their body were also less likely to binge-eat and diet). This goes with #10 and many of us were raised to "eat the whole plate" but this way, we never learn to follow our hunger and fullness cues to guide us in eating. Honor your child's feelings of hunger and fullness.
   
   
7. Serve food with an EXPECTANT ATTITUDE.
   No matter how many times your child has refused a food, always serve it with the expectation
   
   that they will eat it. When parents avoid the “picky eating” label and raise their expectations without exerting force, kids eventually follow suit.
   
   
8. Embrace COOKING.
   As parents we spend a huge chunk of time shopping, preparing, and serving meals.  As I see it, we have a choice.  We can hate every minute of it or embrace our role as provider.  I choose to embrace and have fun with it!
   
   
9. STRUCTURE meals and snacks.Having regular meals and snack times in designated areas, instead of grazing or giving in to food requests, on demand, helps children regulate their food intake, ask for food less often, and feel secure about eating. It also helps them feel hungry (which is OK, by the way!) and come to the table more eager to eat the structured meal.
   
   
10. Make PEACE with waste.Oooh, this is the hardest for me!  If you were raised “not to waste food”, try to ignore the well-intentioned lesson. The truth is, children are allowed not to like some things (just like you don’t like everything, right?) and yes, it might have to go to waste.  Also, if you push food into children just for the sake of not wasting, it will teach them to finish their meals even if they are not hungry anymore (believe me, I still personally struggle with this!), so make peace with wasting some food- or better yet- save it for later, compost, or eat it yourself! :)

If you'd like further help and would like to see me for a FREE intake meeting, let me know! 

xo,

Summer is for SALADS!

While I can't stand salads in the winter, I can't get enough of them in the Summer. (I know, it feels more like Spring in Chicago right now, but... I'm in denial!)

There are the easy, "greens + any-vegetables-in-the-fridge" type salads that I make all the time.  Greek salads, the famous "arugula/beat/goat cheese combo" salad, caprese, and the newer kale salads.

But I found these more unique and yet incredibly simple and interesting recipes, and after making them- I'm hooked!

Shaved Summer Squash Salad
(From Bon Appétit)

3 tablespoons whole almonds
1 pound summer squash (a mix of green and yellow)
2 1/2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice
1 minced garlic clove
Kosher salt and freshly ground black pepper
Baby arugula
Pecorino cheese (optional)

Roast almonds and coarsely crush. Meanwhile, trim the ends off summer squash. Using a vegetable peeler, thinly slice the squash lengthwise into strips and transfer to a large bowl.
In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, minced garlic clove, and kosher salt to taste. Pour dressing over squash. Let stand for a few minutes, then add a few handfuls of baby arugula. Shave a little Pecorino over the squash and toss. Season with kosher salt and freshly ground black pepper. Garnish with the crushed almonds.

Makes 4 servings.

Pecorino and Bean Salad
(From Giada de Laurentiis)

2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 teaspoons finely chopped fresh rosemary leaves
2 cups (9 ounces) shelled organic edamame beans

1 (15-ounce) can cannellini beans, drained and rinsed
5 ounces pecorino, cut into 1/2-inch chunks
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon finely ground black pepper

In a small, nonstick skillet, heat the oil over medium-low heat. Add the garlic and cook until fragrant, but not brown, about 30 seconds. Remove the pan from the heat and stir in the rosemary. Set aside.

Combine the edamame beans, cannellini beans, cheese, parsley, and salt and pepper in a serving bowl. Add the garlic mixture and toss well until all the ingredients are coated.

How easy are these?! Try them out for your next summer gathering, pot luck, picnic, or even a super easy dinner side dish! 

Enjoy! :)

Do you get a sad feeling when back from vacation?

Hello again, I'm back!

After a fabulous two week vacation, it's been hard- and sad- coming back.

My vacay started in Puerto Rico for my high school class 20 year reunion, followed by a girl's weekend with my crazy high school girlfriends in beautiful Villa Montaña Beach Resort in Isabela, PR.

We had a blast! remembering old, care-free, and fun times; laying in the sun; laughing around a bonfire; and yes...drinking... I will admit LOTS of drinking was involved.

Later I went to St. John in the US Virgin Islands with my family, my parents, my brother and his family, and my sister's kids.  What an amazing time we had!

We have been going to St. John every summer for 25 years, since 1989 when my parents got a time share villa in what is now the Westin Resort.  I've probably been 20 out of the 25 summers, and I must say- I DO NOT GET TIRED.  It is to me the.best.vacation.ever! Completely mindless- our biggest decisions of the day are "what beach are we going?" and "what are we eating and drinking?".

Oooh the beaches.... they are the MOST beautiful I have ever seen- white sands, clear blue waters, and lush green mountains that surround the beach to set and even more incredible scenery.

So of course it would be hard to come back from vacations! I looked at my desk- full of mail, hundreds of emails unread and unattended, bills to pay, studying to do, unpacking, laundry, grocery store run- work, work, work to be done.


There was sadness in me for the past two days, but I've been practicing mindfulness and gratitude. Last night, as I picked up my forgotten-for-2-weeks gratitude journal, I opened it and saw all the things I was listing as been grateful for right before I left, and of course, the last one was "going on vacation".

So, shouldn't I come back and say "I am grateful for the awesome vacation I just had" and be happy for it?

Yes!... so today, I decided to approach this sadness with gratitude.

Gratitude for a fabulous vacation...
Gratitude for seeing my friends and sharing with them an unforgettable reunion and weekend...
Gratitude that me and my family remained healthy during the whole two weeks...
Gratitude for spending time with my family...
Gratitude for seeing my daughter play, laugh, and enjoy the company of her cousins...
Gratitude for the amazing setting I was able to enjoy...


The more I think about it, I can go on and on.... and this way... a deep, sincere, and happy smile is showing up on my face. :)

If you are just coming back or will be heading to vacation this Summer, don't forget to be grateful for it.

XO,  

Our (most likely now annual) Pig Roast- Thanks Michael Pollan.

This last Saturday we had about 100 people at our farm for our first party and pig roast. We called it a "farm-warming" since the farm is relatively new and we are just starting this huge undertaking.

I must admit, Paul gets WAY more excited than I do about these parties.  I always have fun during the party; afterwards I smile thinking about how great it was, but before... I can become a sort of "party witch".

The fact is the day could not have been more perfect- the weather was low 70's, gorgeous blue skies, and a delicious breeze that is pretty much always present at our farm.  Our guests, especially the children, had genuine smiles of joy being out surrounded by nature and the freedom it brings. And besides the fact that I was only able to talk to people 5 minutes at a time; that I was busy for weeks- shopping, preparing, working; and that it caused a number of "arguments" between My husband and I- I LOVED every minute of it.

Now I'll tell you a little story abut our friend- the pig- that we roasted.  The pig came from a hog farmer who is a farm neighbor. He told us he would not be able to pick up the pig at the butcher on time and so we had to do it.  We just had to pick it up, have it in our car a few hours until he was able to come to our farm to set the roaster.  I freaked out by the thought of having a dead pig in the back of our car! But the whole time I thought "Ok, it will be covered and it will just be a very heavy (160lb to be exact) big, black, bag or box in our car".  But there it was... the whole pig, in a clear plastic bag- with his feet, nails, eyes, skin... everything intact as if they had just killed it. I felt like he was looking at me while we drove out! TOO MUCH INFORMATION.

But the fact is.. I was forced to explore my deeper feelings about animal food and where it comes from. The experience helped me be thoughtful and thankful.  Roasting the pig helped us focus the event on an important food ritual involving preparation, care, and connections with our land, farmers, and animals. 




Paul has been reading Michael Pollan's last book, Cooked, for the last few months.  Every night he reads a few pages before bed, and about a week ago, he gave me a paragraph to read out of the last chapter. This is what it said:

"The whole event is a ridiculously ambitious undertaking, and every year we vow this is the last one, but that hasn't' happened yet and probably won't. What was an experiment has become a tradition, and traditions have a way of gathering momentum around them over time. People start asking the date of the next pig roast before the end of the summer; they've come to count on it. Judith will tell you the best part of the pig roast happens long before the first guest arrives: For her, it's all about the team working together to create a special occasion.  For me the pig roast is also a way to reconnect with a wider circle of friends, as well as with Jack and the rest of the pit crew, the farmer who supplies the pig, and everybody else."

And so... thanks to Michael Pollan and the amazing experience we had...this will probably become an annual event, and a new tradition at Starry Nights Farm.

Lazy Summer Day Treats!

While summer break has just started around here, it definitely feels more like spring in Chicago.  A bit on the cooler side (for my taste) and rainy the past couple of days.  On these lazy indoor days, Cecilia and I decided to do some cooking... of "good-for-you" treats!  We had lots of fun and everything turned out delishhh!

So here I'll share some of the things we made yesterday, and if you have lazy days with your kids these summer? Try them out!

Buckwheat Hazelnut Pancakes
(From Nourishing Meals cookbook)

For breakfast we made buckwheat pancakes, since we never have time to make these during school days.  These are gluten-free, and because I avoid gluten (more on that next week) I have invested on a few of these flours, making it easy to bake wheat-free. Even if you feel you or your children are not sensitive to gluten, I think it's probably a good idea to expose yourselves to other grains than wheat, since we seem to be in a bit of a "wheat overload" these days!

Actually, buckwheat is not a grain, but rather a seed, and it has compounds in it that help regulate blood sugar. For this reason, it is a great flour to use if you are diabetic or have blood sugar issues.

Try them! They feel heartier and taste earthier and nuttier than regular pancakes... and we can't get enough of them!

Dry Ingredients:
1 3/4 cups freshly ground buckwheat flour
1 1/2 cups hazelnut meal
1/4 cup tapioca flour
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon sea salt

Wet Ingredients:
2 cups milk (dairy or non-dairy)
2 large organic eggs
2 to 3 tablespoons maple syrup
2 to 3 tablespoons melted butter or coconut oil

Butter or coconut oil for cooking

Begin by heating a heavy-bottomed 10-inch stainless steel skillet over medium heat. For cooking pancakes it is really important to let the pan heat on the stove for about 5 minutes before using it. This way your pancakes won't stick. I usually melt the coconut oil or butter in the heating pan at this point.

Whisk together the dry ingredients in a medium-sized mixing bowl. Add the wet ingredients and whisk together again.

If you melted your coconut oil or butter in the pan you should still have a little oil on the bottom for cooking, if not add about a teaspoon now.

Use a 1/2-cup measure to pour batter into pan. Cook for 30 to 60 seconds on each side. Adjust temperature if needed. I usually cook mine just under medium heat. Add a little coconut oil or butter in between pancakes and continue to cook until batter is gone.

Serve with Grade B maple syrup and enjoy!

Date Pecan Pie Rolls
Since I was a child, I've always liked something sweet after meals (thanks, Dad) but I only need a little sweet, so usually a small piece of dark chocolate does it.  However, for variety's sake, I decided to try these... boy am I in love!! And they are SOOOO easy to make!

Ingredients:
1 cup pecans
1 cup dates

1. Chop pecans in food processor or blender. Set aside.
2. Chop dates in food processor or blender until made a mush.
3. Mix the date with the pecans and massage with your hands to blend it all together into one big ball. 
4. Make small little rolls off the mix and you've got yourself a delicious little healthy dessert treat!

Note: I used my Vitamix for both pecans and dates and it worked great!

Banana-Berry Smoothie Popsicle
This is a summer classic.  As soon as temperatures rise a bit, I take out our popsicle molds! What an easy, healthy, and delicious treat for kids... and they LOVE making them!

Feel free to change fruits or use whatever you have on hand, you really can't go wrong!

2 small ripe bananas
6 ounces frozen strawberries or 1 cup frozen blueberries
2 cups plain Greek yogurt
2 tablespoons honey

Peel and slice your banana and put it into a blender with the frozen berries, yogurt and honey. Whiz it up on a low setting until really smooth.
Divide the mixture between 6 paper cups or plastic molds – you want about 4 ounces in each.
Place the pops in the freezer for 10 minutes, then gently poke a popsicle stick into
the center of each one. Place back in the freezer for at least 3 hours, or until frozen
solid.

Enjoy!!!

Grow Your Food (the urban, easy way!)

Paul preparing the soil

Spring is in full swing and we have been working hard at the farm- planting, weeding, watering, picking up and cleaning up, but most importantly we planted the first seeds of our vegetable garden!

This is my first year doing it, so it will be an experiment.  In the past, I've planted herbs, greens and some easy veggies in containers in our deck in the city, but I've never planted in the actual ground! Boy is it hard work (especially organic since you can't spray out those pesky weeds!) but I know it will be well worth it, and we have learned to appreciate farmers, (and the cost of organic) even more!

Cecilia and I planting the seeds!

The good thing is: You don't need a farm to grow some food! Chicago has been working hard at becoming a "green city", and I am loving all the ideas. From green rooftops to vertical gardens to the super easy container gardening that ANYONE, even with just a window, can do!

One of the biggest bonuses to container gardening is that you get to skip the backbreaking work of weeding and amending soil (believe me)! Container gardening can include traditional pots, window boxes, hanging baskets, or little planters in a window sill.

Steps to Successful Container Gardening:

Gather Your Gear
Yes- gloves, a trowel, and a hand fork might be helpful, but you want to keep it simple? Here is my recommendation:

1. Get some containers (more on that below) 
2. Buy some good soil
3. Get your plants
4. Use your bare hands!

Of course, I'll start with the SOIL:
Use potting soil rather than soil from the ground, as potting soil has water retentive elements (such as peat moss or vermiculite), is free from weeds or disease, and contains a balance of nutrients ideal for plants in containers. Keep it simple and purchase an "all-purpose" one.

Pick Your Plants

Our seed packets and tools

I'd say to start, don't plant from seeds, just buy the little plants and transplant to your containers. It will make your life easier and you can get these anywhere! From Home Depot to your Farmer's Market.

Many edible plants can be grown in containers. Potted herbs are a popular choice and can be placed in a sunny window or even on a patio. Try chives, mint, basil, parsley, rosemary, sage, cilantro, or whatever you like!

Strawberries are another fruit easily grown in a pot; there are even special terra cotta pots with holes in them that are widely available.

If vegetables are what you want, try greens such as arugula, lettuces, swiss chard, and spinach. Smaller varieties of tomatoes, peas, pole beans, bush zucchini, and peppers can also be grown successfully with some staking or trellis for them to climb.

Match your plant selection to your location, as well. Plants labeled ''full sun'' require at least 6 hours per day of direct sunlight. Consider the depth of the container and the plant’s root system (carrots, for example, don’t do well in standard pots as they need deeper ground, but lettuce does).

Click here for the 10 easiest vegetables to grow.

Choose Your Containers
There are numerous types of containers, each with pros and cons. On one end of the financial spectrum you have plastic containers which are light and cheap, but might be a bit boring to look at. Compare that to stone or marble, which are gorgeous and sturdy, but are as hefty in price as they are to move around the garden. You want a vessel that has enough space for the roots of your plant, proper nutrients to feed your plant, and drainage holes to allow for excess moisture to flow out to prevent waterlogged roots. Additionally, consider where this container is going. For example, if you are putting it on a rooftop or in a window sill, choose something light. Be aware that some containers such as terra cotta can retain heat quickly, so extra watering may be necessary!

Beautiful and creative!

And don't be afraid to get creative! Containers of various shapes, colors and sizes add some fun to your outdoor area!

Here are some fun ideas for unusual and interesting garden containers.

• Empty coffee cans (spray paint them in fun colors, optional)
• Kiddie pool or plastic sandbox (these make great small backyard vegetable gardens)
• Large glass or plastic jars 
• Plastic milk jugs or soda bottles, cut in half 

If you put your creative glasses on, you’ll see that practically anything can hold a plant. Scour flea markets, yard sales and antique shops for vintage items like these:

• Vintage china cups, bowls and tureens
• Enamelware bowls and basins
• Old canning jars
• Old-fashioned washtubs (yes, washtubs!)
• Colorful plastic or galvanized metal buckets
• Wooden wine crates
• Craft paint cans

Arrange a collection of container-grown herbs by your kitchen door for easy snipping. Or, plant herbs in glass canning jars and place them on a sunny windowsill. Super easy!

End result.

Once you have your plants, location, and containers, the sky's the limit! Just water (but don't over-water) and eat!
Start out small with easy-to-grow plants and build from there.

Growing your own food can be so satisfying and fun... and don't forget to get your kids involved- they'll LOVE it! 

Happy gardening! :)