My 21-Day Challenge- Will you join me??

As we approach May I want to invite you to enter a little challenge with me...

A 21-day MEDITATION challenge.

WAIT!!! Don't go!!

Before you close the page at the thought of "meditation" and your perception of it, PLEASE stay with me.  At least finish reading and see what you think.

I hate meditation. I hate sitting still. My mind just goes too much. But I also know meditation is exactly what I need. And if you are like me, trust me, it is for you too.

In the past I've struggled with some anxiety, insomnia, brain fog, and what today they would probably diagnose as ADD, but while I feel much better these days regarding these, the time I've felt my BEST was between 9-11 years ago when I was meditating daily... and consistently.

My mind felt focused; I had more patience. I was not reacting but looking at things from a "step back" or what they call your "inner self".  I was very aware of myself, of my every little bit of self, and it felt incredible.

I was more in control of myself and felt happier and more peaceful than I have ever felt.

I'd love to be back there, I really do.  But I know the only way is sitting in that meditation mat and doing the work.

And ironically, once I start and get in a routine it feels like the best 20 minutes of my day.

So here is THE CHALLENGE.

What to Do?
Meditate EVERY day for 21 days. Why 21 days? Because they say it takes 21 days to create a habit, so I'm sticking to that to create my new habit.

Start Date?

Thursday, May 1st, 2014

How long?
Start with 5 minutes for a couple of days, then go up to 10 minutes for about 5 days, gradually increasing and reaching 15 to 20 minutes a day. The key is to do something, so if you think some days are going to just be 5 or 10 minutes, that is fine, but DO IT EVERY DAY!

How do I Meditate?

• Sit on a cushion, pillow or rolled blanket in a comfortable crossed legged position.  Rest your hands in your knees; palms up or down, don't worry too much about your position, but do try to feel comfortable.
• You may want to wear a sweater or socks if the area is cold as your body will cool off by siting still.
• Try to do it when you know it will be quieter in your home, office, or wherever you are going to meditate.
• Close your eyes, and let your breath be.  Do not manipulate it to breathe deeper or shallower, just let the breath be. Observe your breath as the air comes in and as it flows out.
• Your mind will THINK. DO NOT try to stop it.  It won't happen- the nature of the mind is to think and this is the key reason why most people get frustrated with meditation. When the mind wanders just bring your attention back to your breath.

That is all you will do for 15-20 minutes.  Again. It is NOT about stopping the mind from thinking.

Meditation is about exercising your mind and bringing it back to YOU, through your breath, rather than letting your thoughts control your mind. Slowly, and with practice, it will silence itself, your mind will be quieter and your inner self will surface.

Through meditation you will learn that you are NOT your thoughts, and will find this inner self, inner wisdom, intuition, (or whatever you want to call it!) that perhaps you've never known before, and everything will be clearer.

But please keep in mind it takes work, lots of work, so don't expect major revelations on your first, second, even third meditation day.  It comes with time and effort, and thus the purpose of this challenge. 

So, what do you think?
Are you up for the challenge to a more focused, productive, calm, peaceful, aware, loving and compassionate YOU?!?!  I promise you a great, and perhaps transformational, experience. Let me know if you are, I really hope so.

Are you a snacker?

For many people, snacking is necessary.  Snacking may help regulate and boost metabolism, balance blood glucose levels, and reduce levels of triglycerides in the bloodstream. High fiber healthy fat snacks can get you to your next meal!

For me this works... I need to eat every 3 to 4 hours, and sometimes life doesn't allow for this. I have breakfast very early before dropping my daughter off at school, and the midday is always my busiest time, so I need a snack to hold me until lunch.

What can I say... I'm a fan of snacks- they make me not binge, stop cravings, and choose healthier foods on my main meals.

Keep in mind: ONLY because this works for me. (I might recommend something different for some of you.)

My snacking advice...

1. Stay away from processed and eat WHOLE FOODS (you know, the ones that come from the Earth, not a bag or box with a lot of ingredients.)
2. Always HAVE some with you (in your purse, car, etc)
3. DON'T SNACK if you are NOT hungry.
4. Try DRINKING WATER before reaching for a snack.

Here is my list of fave healthy snacks:

• Hummus with carrots and celery
• Berries and (a handful!) of nuts
• Apple with almond butter
• Homemade granola
• Trail mix
• Fruit with small amount of kefir or cultured cottage cheese (if dairy is OK for you)
• Kale chips
• Homemade herbed popcorn
• Chia Pudding

and my newest addition to the "snack arsenal"...

Sweet Curry Roasted Chickpea Mix

Eat this snack treat on its own or add a cupful to basmati rice, yogurt, or a bed of greens with a tamari dressing!

Ingredients:
1 cup dried chickpeas
1 Tbspn olive oil
1 Tbspn Organic Maple Syrup
1 Tbspn curry powder*
1 cup roasted and salted cashews
1/2 cup raisins
1/4 tspn sea salt (optional, as the cashews have salt already)

Instructions:

Soak chickpeas overnight in a medium bowl with a lid.

Preheat oven to 450 degrees.

Rinse chickpeas with cold water and place on a baking sheet with parchment paper.  Place another piece of parchment paper over chickpeas.  This extra piece of parchment paper will prevent the peas from popping all over your oven- think popcorn!

Bake chickpeas for 25-30 minutes.  Start checking at 20 minutes.  Eat a pea and test its texture.  You want it to be more crunchy than chewy.  Be aware so the peas don't burn though.

When done, place peas in a bowl and ad all other ingredients.  Stir well to make sure all ingredients are evenly coated.

* Be creative! If you like spicy, try with cayenne pepper too, you can always adjust as you mix it all!

What's YOUR favorite (healthy) snack?

Featured SPRING Recipe

Last time I talked about my Spring Clean Cooking class and the wonderful vegetables and fruits popping up in Spring.  Here I leave you with one of the recipes we cooked, and one of my personal FAVORITE Spring recipes!!

*By the way, we made the recipe with quinoa instead of couscous, as couscous is wheat derived and some of us are sensitive to gluten.  I also like the added protein from quinoa, but either way, it is delish!*

Israeli Couscous with Asparagus, Peas, and Sugar Snaps

Israeli couscous is small, round, toasted pasta with grains about the size of peppercorns. Serve this dish chilled or at room temperature.

Ingredients
4 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh lemon juice
2 large garlic cloves, minced, divided
1/2 teaspoon finely grated lemon peel
1 1/3 cups Israeli couscous (6 to 7 ounces)
1 3/4 cups (or more) vegetable broth
14 ounces slender asparagus spears, trimmed, cut diagonally into 3/4-inch pieces (about 2 1/2 cups)
8 ounces sugar snap peas, trimmed, cut diagonally into 1/2-inch pieces (about 2 1/2 cups)
1 cup shelled fresh green peas or frozen, thawed
1/3 cup chopped fresh chives
1/2 cup finely grated Parmesan cheese

Preparation

Whisk 2 tablespoons oil, lemon juice, 1 garlic clove, and lemon peel in small bowl; set dressing aside. Heat 1 tablespoon oil in heavy medium saucepan over medium heat. Add couscous, sprinkle with salt,
and sauté until most of couscous is golden brown, about 5 minutes. Add 1 3/4 cups broth, increase heat, and bring to boil. Reduce heat to medium-low, cover, and simmer until liquid is absorbed and couscous is tender, about 10 minutes, adding more broth by tablespoonfuls if too dry.

Meanwhile, heat remaining 1 tablespoon oil in heavy large nonstick skillet over high heat. Add asparagus, sugar snap peas, green peas, and remaining garlic clove. Sprinkle with salt and pepper; sauté until crisp-tender, about 3 minutes. Transfer vegetables to large bowl.

Add couscous to bowl with vegetables. Drizzle dressing over. Add chives and cheese; toss. Season with salt and pepper.

Test-kitchen tip:
To trim asparagus, hold onto the top of the stalk with one hand and bend the bottom of the stalk with your other hand. The stalk will snap, separating the woody end from the tender top.

Ingredient tip:
Some sugar snap peas have a tough string running along the top of the pod. To remove it, snap off the leaf end and pull the string.

Enjoy!!

Spring Clean Cooking Class (The Cliff Notes)

Last weekend I held my first cooking class. The theme was "Spring Clean" inspired by the naturally occurring "cleansing" our bodies go through during this time of the year, and by the wonderful vegetables and fruit that are staples of Spring. Some of my FAVORITES!- asparagus, artichokes, peas, strawberries...yum!

I always say this...NATURE IS WISE. During the winter we naturally crave and eat heavier, warming, and fattier foods helpful to keep us warm and grounded during the season, but this accumulate toxins and create congestion in the body.

Oftentimes, during the spring, the body will naturally begin cleansing itself by releasing a flu or a cold. The amazing thing is that some of the spring vegetables and fruits naturally contain nutrients that help your liver in its detoxification job!


Here are some amazing functions and health benefits of some of the foods we cooked and ate @ the Spring Clean Cooking Class:

Greens- The King of vegetables! 
Packed with SO many vitamins and minerals otherwise hard to obtain. Green leafy vegetables are a highly effective way to cleanse by removing carcinogens from the liver and colon, antioxidants found in green leafy vegetables can assist in preventing "oxidative damage" to the body's cells and organs caused by toxic exposure and buildup.

Artichokes- POWERFUL Detox Food!
Artichokes promote bile flow in the body, increasing fat digestion, protecting the intestinal mucosa,
and they move toxins that are ingested through food, water, and the air from the liver on to the intestine for further elimination.

They may also be useful in treating chronic digestive complaints including irritable stomach, nervous gastropathy, flatulence, and irritable bowel.

Asparagus- A Prebiotic food.
Asparagus effect in cleansing and detoxifying is mostly found because of its significant amounts of the nutrient inulin, a "prebiotic." Inulin passes undigested all the way to our large intestine. Once there, it becomes an ideal food source for certain types of (good) bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.

Green Peas- Antioxidants and anti-inflammatory.
One of its surprising but incredible nutrients is omega-3 fat, in the form of alpha-linolenic acid (ALA). They also contain substantial amounts of protein and fiber that directly regulate the pace at which we digest our food, helping regulate the break down of starches into sugars and the general passage of carbs through out digestive tract.


Strawberries- A Girl's Best Friend!  
Very low in calories and high in fiber, vitamins C and K, magnesium and potassium. Strawberries help with weight loss.  There has been lot of studies of its effect because they seem to increase the body’s

production of a hormone (leptin) that stimulates metabolism, and suppress appetite. They are low-glycemic, so they help control the rise in blood sugar that follows a starchy meal. Rich in biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging! Yes!

Rhubarb- VERY low calorie vegetable!
Contains some vital phyto-nutrients such as poly-phenolic anti-oxidants, minerals, and vitamins. Further, its petioles contain no saturated fats or cholesterol. Other important nutrients include Vitamins A, K and B vitamins.

Beets- Liver Cleanser.
Beets contain a unique mixture of natural plant compounds that make them superb blood purifiers and liver cleansers.

Eat seasonally. Pick some of these at your farmer's market or supermarket and have a happy cleansing weekend!! :) 

P.S. Next week I'll post a recipe from our class. Stay tuned! 

DIY Almond Milk Recipe

Last week we talked about the yucky ingredient "carrageenan" in many of our milk substitutes... this week I am giving you the homemade (and delicious!) recipe for Almond milk.

Remember, you DON'T need to do this to avoid the carcinogen. I know almonds are expensive, just check the ingredients list at the supermarket or check out this handy list from the Cornucopia Institute and you'll be safe!

However, I encourage you to try making it homemade- so yummy, fun, and creative!

Almond Milk Recipe
Makes 3 to 4 cups

Soaking almonds overnight helps soften them, along for easier blending and a more velvety milk.
However, if you don't have time to soak them, bring a small pot of water to boil, add almonds for 4 to 5 minutes, then drain.

INGREDIENTS:

• 1 cup blanched RAW almonds 
• OPTIONAL Ingredients: Dates, vanilla, raw honey

EQUIPMENT:

• Mesh nut bag (Find online or at local health food store) You could also use a cheesecloth.
• Blender

INSTRUCTIONS:

1. To a bowl, add almonds and cover with cold water.  Set aside to soak overnight; drain.
2. To a blender, add almonds and 3 to 4 cups water (NOTE: For a creamier milk, use 3 cups water. To get more mileage out of your almonds use 4 cups.) Blend on HIGH until smooth, about 30 seconds to 1 minute.
3. Set up a mesh bag over a bowl or pitcher and pour mixture into bag.  Hold bag closed with one
   
   hand, gently squeeze bag to get liquid out.  If using dates, vanilla and/or sweetener, return strained mixture to blender, then add vanilla and/or sweetener and blend again to combine.  Store in a sealed jug or jar in the refrigerator for up to 4 or 5 days.

NOTE: Since homemade almond milk doesn't have any emulsifiers, it has a tendency to separate. Always give it a good shake before using.  Instead of discarding the almond pulp in the mesh bag, you can mix some of it into your baked goods to add an extra punch of fiber!

Also, besides vanilla, dates, or honey you can get creative and flavor your almond milk however you want! How about some raw cacao nibs for an extra boost of magnesium? (and yummy chocolate flavor!!)

Cheers to your health!

Carcinogen in your Milk Substitute? VERY likely.

Many people are using milk substitutes as a "healthy" alternative to dairy.

And some of you might even be thinking "what's wrong with dairy now?" In my opinion, dairy milk is not necessarily bad- ideally, if we could drink it in its raw form it might even be beneficial, but since our laws don't allow it in most states, we have to do with pasteurized milk, which depletes a lot of the necessary enzymes in milk that help digest its proteins.  This leads to many more people being intolerant or sensitive to dairy.

So now you are probably drinking coconut, rice, soy, almond or hemp milk.

Better for you, right?

According to a new report – WRONG!

Before I get into it, if you’re drinking any sort of milk substitute, go grab it and look for this ingredient: Carrageenan.

What Is Carrageenan?
Carrageenan is a common ingredient in the majority of milk substitutes, baby formulas, cottage cheese, and even some flavored coconut waters! It’s used as a stabilizer and/or emulsifier.

There are 2 “classes” of Carrageenan: "food safe" and approved and "non-food-safe" or non-approved.

The Research Studies and Its Findings
There has been plenty of published, peer-reviews literature in the scientific community for decades showing that non-food-safe carrageenan is inflammatory and carcinogenic in lab animals.  In fact, non-food safe carrageenan was listed as a “possible human carcinogen” by the World Health Organization’s International Agency for Research on Cancer in 1983.

While it is well established that non-food-safe carrageenan is harmful, there have also been concerns with food-grade carrageenan dating back to the late 1970s! In fact, there are studies (including industry-funded studies) showing food-grade carrageenan is also linked to colon inflammation and colon cancer in animals. What?!?!

Additionally, some studies are reporting that “food-grade” carrageenan can degrade in the gastrointestinal tract to the same molecular weight/structure as non-food-grade carrageenan.

Lastly and sadly... it doesn’t matter whether the product is organic or not (Carrageenan was approved for use in organics in 1995 and re-approved in 2008). !@#$%???

How is a Known Carcinogen Allowed in Organic Food?
Recently, the Cornucopia Institute released a Video as well as a PDF Report outlining some upsetting practices between the USDA and NOSA (National Organic Standards Board (the agency regulating
organic food)).

The report shows the timeline of events, lack of regulation, and down right shadiness that all led up to carrageenan’s approval. They show you the series of situations where companies that profit from these ingredients were some of the only reviewers involved in the decision. It’s easy to understand how this can happen, now that organic food companies are being bought by major conventional food companies left and right.

So, What is One to Do?
It just seems like there is too much controversy around carrageenan, and too much risk that it could cause colon inflammation and colon cancer, so I am steering clear of carrageenan.

Check out these major brands that use Carrageenan:

Blue Diamond
Carnation
Horizon
Pacific
Silk (Silk Unsweetened Almond Milk does not have it)
So Delicious
Starbucks
Tempt
Zico

So read your ingredients list closely and stay away from carrageenan, or better yet?

Make it yourself!! 

Next week I will give you the SUPER simple recipe to make your own Almond Milk- it turns out SOOOO delicious, you'll never want store bought again! :)

Stay tuned!!!

Eating Healthy: Tip #2

So, as you know now my first advice for anyone wanting to be, feel, and look healthier will be to... Drink More Water.

I'm not too concerned with how many ounces, but just know 75% of Americans suffer from chronic dehydration. We don't drink enough, or when we do is juice, sodas, coffee and alcohol (the last three are dehydrating, by the way). I wrote about water drinking in the past, if you need a refresher.

But now that you are drinking more water, what would be my next advice?

EAT MORE GREENS!!!

Greens are the KING of vegetables! They represent a convenient, essentially non-caloric, VERY nutrient-dense source of otherwise hard to obtain minerals- like magnesium, calcium, potassium, and manganese. As you know, I'm not a fan of eating the same stuff every day, so my advice would be to vary your greens.

Here are some examples. Experiment and try new ones!

• Kale
• Chard
• Romaine
  
• Mustard
• Collards
• Dandelion greens
• Parsley
• Spinach
• Beet greens
• Arugula
• Baby greens or Spring Greens
• Endive
• Watercress
• Bok Choy
• ...among others....

So you see... no need to stick with Spring greens, Romaine, Spinach and Kale.  The more varied your greens the more variety of nutrients. By the way, greens are SUPER easy to grow and even in small containers you will have an incredible supply of greens growing.  Try it out!

How To Incorporate Greens in Your Diet
Think about greens for your every day, so when you go to the supermarket LOAD your cart with different greens.  Then each day and each meal try to incorporate greens in different ways.  Here is how I do it:

• Sautéed. For breakfast I sauté greens with some onions, garlic, mushrooms, and any other veggies on hand.  I sprinkle some salt, cayenne pepper, make my self a fried egg, heat up a brown rice tortilla, and have an awesome breakfast egg and veggie burrito!
• Steamed. Mmm, this are delicious with a drizzle of sesame oil and sesame seeds, and just eat it as a side dish in your lunch or dinner.
• Dehydrate. My husband just got me a dehydrator and I've only made dried fruits with it, but I'm anxious to try greens as well. They should be crispy- a "green chip"!
• Baked. Try as kale chips.  Cut the kale leaf from the center rib, drizzle a little olive oil in a baking pan, a dash of salt and bake for 25 minutes in 250 degrees, or until crispy.  We have them as snacks... and kids LOVE them too! 
• Salads. This is the obvious one and what people tend to
  
  think of when thinking of greens, but now you know there are other ways to eat your greens!  However, incorporating greens in their RAW form is a good idea as they keep their enzymes intact.  Once a day, I try having greens in salad form. A HUGE salad with lots of veggies and lentils or beans for protein, or a side salad at dinnertime work great!
• Soups. Yes! Add them to soups, any soups.  I add greens to my Ribollita soup, or to lentil soups, artichoke soups, ANY soups, you can just add greens 5
  
  minutes before serving.  They will become soft and bright green and give it an incredible nutritious punch!
• Juice. Juice your greens for an INCREDIBLE instant multivitamin.  I sometimes juice as a snack.  If I have too many greens I think I'm not going to get through, or those greens attached to your beets, radishes, etc.. juice them up with some lemon, ginger, apple and be ready to be ENERGIZED!
• Blend. This is a great one if you are not a big fan of greens.  Blend them up with some milk (of your preference), greek yogurt or kefir, hemp or chia seeds, and some berries and you've got yourself a great, filling, and nutritious breakfast!

Nutrients and Health Benefits of Greens
Again...greens are KING!  They are prepackaged whole food “supplements” with safe and well-balanced vitamin and mineral levels. Here are some essential health benefits of greens.

Magnesium
Up to 80% of Americans are deficient in this VERY important mineral. Over 300 physiological processes in the human body require magnesium to function optimally, foremost among them the production of energy. But why are we deficient? There are a few factors, including the disappearance of magnesium from our drinking water and top soil, but the fact remains that most of us aren’t even trying to get enough magnesium through our food. Eating greens like spinach and chard will go a long way toward adding dietary magnesium!!

Calcium
But you thought just DAIRY= STRONG BONES, right?  Aaah... another old myth! See, the bones also need vitamins D, K2 and magnesium for proper mineralization, not just calcium. The balance of these is important for osteoporosis and bone health.  Dairy seems to provide excellent calcium and not the other minerals. Research has found that this imbalance with too much dairy and not enough of the other minerals seem to affect bone health in a negative way. Leafy greens are a great source of calcium, vitamin K2 and magnesium!

vitamin D, but

Potassium
Potassium is another nutrient a lot of people miss out on. The potassium: sodium ratio has ben found very important in regulating blood pressure, so besides eating more avocados, fruits and tubers... be sure to eat your greens!

Manganese
Without getting to scientific, manganese keeps your mitochondria running cleanly lowering your risk of stroke and brain damage. Along with magnesium, seems like greens are a sure way to keep good brain health!

Folate
Though it’s widely touted as particularly crucial for expectant mothers and the development of the babies they bear, folate is also important for anyone’s general health. Inadequate dietary folate intake can lead to elevated homocysteine levels  (a risk factor for heart disease). Modern processed grain-based foods are usually fortified with folic acid, but you’re not eating that stuff, RIGHT?? ; ). And unless you’re also eating plenty of liver, if you shun greens you are most likely lacking this vital nutrient.

Betaine
Betaine is another important often ignored nutrient that many people lack. Like folate, it regulates proper homocysteine levels. Betaine also helps maintain liver health. Spinach is perhaps the greatest vegetable source of betaine.

So go ahead, eat a few cups of steamed spinach, a romaine lettuce salad, maybe some kale chips, a green smoothie and you’ll be getting a nice healthy range of nutrients, and I promise... you will feel and look healthier in no time! :)