Everything Pumpkin.... by charlotte

It’s that time of year again ~ with Halloween behind us and Thanksgiving ahead of us, it’s time to use those pumpkins for more than just carving and acting as decoration. Pumpkins are amazing in so many recipes. If you have any pumpkins hanging around that you don’t know what to do with, try some of my ideas….

First of all, I never knew how delicious pumpkin could be. I guess I never took the time to explore ways to cook pumpkins as well as pick one out that would be good for cooking. I recently purchased a “sugar” pumpkin (also called cheese pumpkin) which is somewhat stocky and beige in color – not the vibrant orange I’m used to. I was told that the “chefs” buy this kind of pumpkin for cooking and baking. I was a little put off thinking about how I was going to muster up the strength to cut through this pumpkin but it actually was quite manageable. I cut slices and cubed them (about 3” x 3”) and cooked them in boiling water until they were easily pierced with a knife. Next time I’m going to cut the pumpkin in half and place cut side down on a cookie sheet filled with a little bit of water and bake at 350 for about 45 mins. Either way, you just want to make sure the pumpkin is cooked through. Once it was cooled, I took the skin off ~ which basically fell off the pumpkin cubes. Now I had this great, gorgeous orange pumpkin meat.

Next, I got my immersion blender ~ but, any blender will do (even a vita-mix) and pulsed the pumpkin meat a few times until it was the consistency of an orange smoothie. Now, at this point, you can make a pumpkin pudding, a pie or just add some grade B maple syrup (if you have a sweet tooth) and a little cinnamon, allspice, nutmeg and vanilla and just eat it out of the bowl. Believe me, it’s that easy to do. I chose to put the pumpkin meat in a Tupperware container and refrigerate it until I’m ready to make my pie. You can also freeze it at this point and use it at a later date. Before I get to my favorite pumpkin pie recipe, you should know that you can make some great curry stews using pumpkin along with any other vegetable you have in the house. Either simmer everything in a crock pot (or slow cooker) or just make it on the stove top. I’ll be posting a great curry stew in a few days…..

Crust – For a healthier crust, try an oat/spelt crust as follows:

1-1/4 cup oat flour (you can do half oat, half spelt)
¼ tsp sea salt
2 tablespoons sunflower oil or coconut oil
1/3 cup cold water

Preheat oven to 350 degrees. In a mixing bowl, mix flour (flours) with sea salt; cut in oil until crumbly; add water and stir together until dough-like consistency; Pat dough to cover entire pie plate or use a rolling pin ~ dusting the dough every now and again with flour. Press pastry with fingers to make scalloped edge. Bake 10 minutes, then fill and bake according to pie filling directions.

Pumpkin meat – 2 cups (drained of excess water)
1 tablespoon cinnamon
½ tsp ground ginger
¼ tsp clove or allspice
½ tsp sea salt
2/3 cup grade B maple syrup
Mix together 1 tablespoon ground flax seed w/3 tablespoons water and let sit for 5 minutes (this takes the place of an egg)
6 oz. almond milk

Preheat oven to 425 degrees. Mix ingredients together and pour into crust; bake at 425 degrees for 15 minutes. Lower oven to 350 degrees and bake for another 40-50 minutes until done.

Got The Blues?

Since when did it get dark at 4:30pm? Oh yes... good old daylight savings time! I used to cringe at the thought of having barely any time to enjoy the sun. Not only that, but the cold weather seemed to be encouraging me to sit in the house and eat instead of being more active.

I have a feeling I am not the only one who has suffered from what's sometimes referred to as the 'winter blues'. Even though it's the season for baggier clothing, that's no excuse to gain unnecessary winter weight! Stop the habits this season with some helpful tips from HOLISCIOUS!

First of all, deprivation of sunlight may lower seratonin levels. Seratonin is a mood stabilizer produced in the brain. Sometimes, lack of sunlight in conjunction with frigid temperatures can cause our bodies to crave heavier foods. We stay inside, and as a result our metabolism slows down. Eating heavy foods with a compromised metabolic system creates unnecessary weight gain.

This could also very well be a natural response to the situation. According to Lawrence Cheskin, MD of John's Hopkins Weight Management Center in Baltimore, we are genetically programmed to gain weight when it gets chilly. The issue doesn't lie with winter weight gain as much as it does with WHAT THE CAUSE of the weight gain is. Often, lack of serotonin in the brain encourages us to reach for unhealthy, fat-laden, or processed, simple carbohydrate foods, such as chips, soda, cake, cookies, pasta, etc.

Seratonin receptors are triggered by carbohydrates and most strongly by simple sugars. So the fastest way to a quick “home-made” seratonin boost is a sugary snack or drink. However, this effect is very short-lived and can lead to a downward spiral of mood shortly after the high – triggering sugar cravings, mood swings and eventual weight gain. This happens because in order for the levels of all the chemicals within the body to be in balance, our blood sugar levels need to be kept constant. Slight drops or fluctuations of the levels of seratonin can lead to foggy thinking, loss of motivation, fatigue, and even depression.

What your brain needs is an even, steady flow of chemicals in order to keep blood sugar levels in check. The best way to combat this issue is with COMPLEX carbohydrates, such as whole grains, fresh fruits and vegetables, and beans, to name a few.

Remember... healthy fat is an AMAZING insulator for the body. Before the invention of heating systems, that extra layer of fat could mean the difference between life or death. However, freezing to death these days isn't necessarily a large issue. Plus, we want to feel good and be healthy!

TIPS TO FIGHT THE WINTER BLUES THIS SEASON:

1.) EXERCISE - Staying physically active is essential to a good mood, a healthy lean body, and warming up during the cooler months of the year. Exercise (even a brisk ten-minute walk) increases circulation, works the heart muscle, and releases endorphins, otherwise known as the ''feel good'' chemicals in the brain. Exercise does not need to be grueling. FInd something you enjoy, such as walking, hiking, biking, swimming, yoga, pilates, martial arts, tai chi, kickboxing, dancing, etc. The options are endless, and gyms are not the ultimate decision!

2.) GET SOME SUN - Just because the lounge chairs aren't out and the pool is covered doesn't mean the sun's rays aren't still potent. The sun's rays contain the highest concentration of Vitamin D, which happens to be the number one vitamin deficiency in North America. Bundle up and take a jog around the block, or go for a walk outside during your lunch break at work. It can totally transform your mood! “Even an hour of direct sunlight a day can help elevate your disposition,” says Raymond W. Lam, M.D., in an article in Shape magazine.

3.) TRY SOMETHING NEW - If you're like me, the idea of skiing or snowboarding or anything outdoors during the winter for that matter, is NOT appealing. Kudos to all of you who are out and about doing your thing on the slopes. I just can't stand the cold, even if it's only on my cheeks. I encourage you to try something new, whether it be a winter sport or even an indoor activity, such as swimming (many sports clubs/gyms have heated indoor pools), sauna, steam room, whirlpool. Maybe you can subconsciously trick your mind into thinking it's summertime!

4.) EAT WELL AND SLEEP WELL - Eliminate ALL processed, artificial junk food and load up on fresh organic foods. There are many 'traditional' foods of the season, such as mashed potatoes, pies, etc. There are also healthier preparation methods for some of your favorite foods. Visit a health food store or farmers market in your area and find foods that are in season! Squash is everywhere in the fall and winter, and there are so many varieties. Squash is so versatile.. it is great baked, steamed, made into a pureed soup, pies, etc.

Make sure you get enough rest. It is SO important... resting means pitch black room, no noise, and no sleep aids (besides ear plugs and a face mask and lavender oil if you're like me). If falling asleep is tough for you, try soaking your body is a hot bath with some calming aromatherapy essential oils (avoid peppermint as it may create more energy). If your problem lies in STAYING asleep, try some deep breathing. Focus on nothing but your inhale and exhale, and I can almost guarantee that will hit the sleep spot.

LIMIT ALCOHOL - This is a given. However, alcohol does slow metabolism. SO if your metabolism is ALREADY being compromised, you may want to save it for springtime sangria.


Remember, it is your RIGHT to be happy and healthy, and YOU are the only one who can create this reality for yourself. Thinking about it will get nothing done. NOW is the time to take action.

And remember... you are beautiful as you are and exactly where you are meant to be at this moment.


For recipe ideas and other helpful information, contact Shayna at shaynayoga@gmail.com

Trick or (HoLiSciOuS) Treat!

BOO! It's that time of year again! The ghosts, goblins, and granny smiths are clear markers of the season. I remember my childhood Halloween days very well; who doesn't??? Pumpkin carving, jumping into large piles of brilliantly colored leaves, hot apple cider, and candy apples. There's even a certain crisp smell in the air that cannot be duplicated. Halloween is a very symbolic holiday for some. Some of the symbols that used to resonate with me were 'Hersheys' or 'M&Ms' and the like. Unfortunately, with the rising rates of Type 2 diabetes in CHILDREN due to excess refined sugar consumption, some of these sweet symbolic treats' may need to be replaced. As a culture, we have strayed far from our roots. Whoever created our Universe (you may call him/her God) provided us with everything necessary for survival. In all actuality, fruits are Earth's candy! When you begin eating simple foods, you may start enjoying the simple yet satisfying sweet taste of a granny smith or a McIntosh or a Honeycrisp apple. There are also many sweet vegetables, including acorn squash, kabocha squash, butternut squash, pumpkin, onions, among more. Not only are these gifts of nature filled with natural, complex sugars/carbohydrates, they are also ALL in season!

This Halloween season, do yourself AND the people around you a favor. Fill up on nature's sweets. If this is difficult for you, start small. Is it really the candy apple you are craving, or perhaps the memory that comes with it? Try the apple itself and see if that satisfies. Be mindful and chew well while eating this perfect offering of of the land.

Healthier sweeteners to help stabilize blood sugar and limit highs and lows include: brown rice syrup, grade B maple syrup, and stevia extract.

WHAT ABOUT THE KIDS?

Obviously, giving a kid an apple instead of a Milky Way isn't necessarily going to work. Good old granola as a Trick or Treat item will most likely be thrown aside. Here are some healthier Trick or Treat item sure to satisfy the kids. They are available at most health food stores:

1. Sunspire organic sun drops
2.) Organic gummi bears
3.) College Farm Organic Nature Pops
4.) Organic Dark Chocolate (Green and Blacks)
5.) Kind Bars
6.) Carob or Dark Chocolate covered almonds or raisins (available in bulk food section)


Have a 'BOO'tiful, healthy Halloween!

A Visit to an Organic Farm

I don’t know how many of you have visited an organic farm but, if you haven’t, you might want to visit Blooming Hill Farms in Blooming Grove, NY (pictured here). They have a website if you’d like to see what they’re all about…. www.bloominghillfarm.com. And, I must say, it’s an amazing place to shop for the freshest, cleanest and healthful foods you can imagine. Not sure if you know how hard it is to work an organic farm. It’s hard, hard work to keep the little (and big) critters away from the plants. It’s much easier to spray with insecticides and other chemical products. But, who wants those chemicals in our bodies! If they kill the bugs, imagine what they can do to us!! Alan and I went to Blooming Hill on Sunday which was a cold, raw and rainy day. As we approached the front door of the barn, a gust of wind splashed water in our faces just in time for the wood burning stove to envelop us in a blanket of warmth as the barn door closed behind us. I cannot tell you how good it felt to hear the crackling of the flames dancing on the wood and to see so many people huddled around wooden crates filled with vibrant colored organic vegetables. There were purple and cranberry colored carrots, purple, yellow and light brown potatoes, green, orange, beige and yellow squash, pumpkins, turnips, too many greens to mention, apples the names of which you’ve never heard of and stalks of celery that spanned the length of the backseat of my car! Of course, I couldn’t resist buying one of just about everything I spotted. Oh…. and the garlic! I just can’t seem to get enough of it. They’re so much easier to peel than the garlic I buy in the supermarket and I can’t figure out why. And, some of the cloves are HUGE. If you’re like me, garlic is basically in every dish I make. And, it’s so healthy for you!

I know we all like recipes, and since cauliflower is abundant right now, here’s a simple recipe that everyone in your family will love. We keep passing down this recipe because you just can’t seem to get enough….

I’ve just been roasting it long and slow, letting it crisp up with some olive oil, salt and pepper, and sometimes garlic. Roasting really brings out its flavor. Cauliflower is somewhat of a neglected vegetable – maybe those big heads intimidate people. Cauliflower is really so easy to prepare, and it can work with lots of different flavors. This is a great recipe for easily using up a whole head, and a good introduction to this vegetable if you never know what to do with it.
Ingredients
1 head cauliflower, cut into chunks
extra virgin olive oil
sea salt and pepper to taste
Method
1. Toss the cauliflower florets with olive oil, salt and pepper and arrange in a big baking dish. You can add some sliced or whole garlic cloves if you like.
2. Roast at 250F for about an hour, or until cauliflower is as done as you like it!
ENJOY!

The Healthiest Hot Chocolate EVER!

It is that time of year again! Well... almost. When the temperature begins to drop, I find myself craving warmth, such as root vegetables, soups, etc. Who doesn't?! I used to stick to a strict raw food diet, however my climate did not allow me to thrive on that diet throughout the cold winters. When my body was craving soup, I would go get a salad. My body was out of balance (too yin and not enough yang, if you follow macrobiotics). It is extremely important to listen to the signals your body is telling you, and not what something your mind or the media is saying. Everybody is different, and it is vital to find out what works for YOUR body.

Another frosty weather favorite of mine is hot chocolate (you can substitute carob if you prefer to refrain from chocolate consumption). This recipe for RAW VEGAN hot chocolate is decadent, full of nutrition, and sure to satisfy and warm you from the inside out!

What you will need:

Peeled cacao beans OR cacao nibs
Teapot with strainer (for loose teas)
Coffee Grinder
Hot Water
Maple syrup or raw honey
Milk of choice (I make my own cashew mix in a Vitamix blender, but you can use unsweetened store bought almond, rice, or soy milk)
Cinnamon

What you will do:

Grind about two handfuls of cacao beans/nibs in coffee grinder
Put cacao 'powder' in strainer
Pour hot water over cacao powder into teapot
Let it sit for about 3 minutes
Pour into a cup
Add desired amount of milk (sometimes I heat the milk on the stove briefly before adding it)
Add one half teaspoon sweetener (maple or honey)
Add one dash cinnamon
ENJOY!

Listen Close!

I began incorporating raw food into my diet approximately two years ago. Prior to that, I was a slave to caffeine and daily afternoon naps. I was also a slave to the treadmill. Despite dreading the experience, I would consistently drag myself to the gym for my daily hour-long workouts. Some may be inspired by that so-called sense of ‘self-discipline’, yet the reality of the situation was that I felt like a hamster on a spinning wheel. I was miserable. My life was very monotonous, and so was my diet. I was receiving energy from stimulants, because my real energy was too busy digesting processed foods.
Over time, I began noticing the connection between food intake, energy level, and mood. I started experimenting with this intricate relationship, and eventually continued to study at the Institute for Integrative Nutrition in New York City, where I was introduced to a plethora of dietary theories. As I began incorporating more raw food and less processed food into my diet, I immediately noticed a tremendous shift in my energy levels. It was so sudden, that I almost felt awkward and out of place amongst my coffee-drinking crew. It is no lie that once your dietary intake changes, your mood may shift. I have a friend who once told me, “When you eat simple, you will be simple.” When you eat organically, you begin thinking organically.” Until you try it, you may not experience this sensation. As a result of this unexpected transformation, I knew my daily regimen needed to shift.
Yoga fell into my lap at the same time I began eating healthy (coincidence?). At first, that little voice in my head kept urging me to go back to the gym, however there was some overpowering force that compelled me to slow down and move organically. Yoga requires an enormous amount of energy, focus, and concentration, which cannot be fueled by anything other than a healthy diet and a healthy lifestyle. In fact, the coffee I used to drink is now replaced by my yoga practice! Not only does it strengthen the bones, muscles, circulatory, and respiratory systems, it provides me with limitless energy and ease. Yoga has served as a tremendous sigh of relief, and I can sometimes feel and hear my body whispering, “Thank you.” Stretching and strengthening the body are essential to keep all systems running smoothly, especially when you are eating fiber-filled foods provided by Mother Nature.
You do not have to be a ‘spiritual’ person to enjoy the tremendous benefits of yoga. A simple ten-minute home practice is enough to stimulate the major energy centers of your body. When you wake up in the morning, I encourage you to offer silent gratitude for something in your life. Listen close for the cues your body is giving you, and move in a way that feels good. Finding the space between steadiness and ease will provide for an effective practice.

Shayna Hiller is a Holistic Health Counselor and private yoga instructor in NYC and Northern NJ. She has assisted numerous people of all ages in listening to what their body is asking for, and in return, gaining more energy, losing weight, and finding peace. To learn more about her work, please visit her website at www.shaynayoga.com or her active blog at www.holiscious.com. For a complimentary one-hour consultation, please e-mail Shayna at shaynayoga@gmail.com.

Meet Your Meat

Some people automatically assume that because I choose not to consume animal products, somehow I automatically think everyone should do the same. The exact opposite happens to be true. My studies at the Institute for Integrative Nutrition, along with my own research and experimentation, have led me to develop a great appreciation for 'bio-individuality'. The term refers to each human being's body as being completely different and in need of different nutrients. Think of it... no two people are exactly alike, therefore no two diets need to be exactly alike! There are different factors, such as age, ancestry, environment, culture, etc. which make up one's individual needs.

So, perhaps some people feel better with small amounts of animal protein in their diet. If that works for you and makes you feel good, then it makes me feel good too! The only concern of mine is KNOWING where your meat comes from. The majority of meat distributed in North America has been raised on factory farms, where animals are tortured and confined to small living spaces until they are fat enough to be brutally slaughtered. Not only that, but because of the harsh living arrangements, the animals are very susceptible to various viruses and diseases and are therefore given high doses of antibiotics. Who are we to think that by eating this drugged animal, we aren't ingesting some of those antibiotics as well? The animals are also over-fed, usually corn and grain, simply so they will gain weight quicker. Alot of these animals' natural diet is grasses. Think of when you are driving along a countryside and you see cows on a pasture. In my experience, usually the cows are grazing on the grass. When the animals are kidnapped of their natural habits, it throws the entire course of nature off balance. This upsets me, and if it causes you any amount of anguish whatsoever, then I encourage you to start exploring organic, free-range animal products. Do some research on the internet, and perhaps you can even find a farm nearby your house where you can see for yourself how the animals are treated. Shouldn't you want to know where your food is coming from? In my opinion, there is way too much ignorance surrounding the meat industry, and in return, the consumers are suffering in health. It is a vicious cycle, and it is not fair. It is up to you to make choices to help yourself, as well as the environment!

Also, remember that high levels of meat intake (especially red meat) are directly correlated with an elevated risk of heart disease, which is the number one killer today in North America. Limit your meat intake to a few times per week, and substitute meat with other vegetarian sources of protein, such as beans, tofu, tempeh, nuts, and seeds. For recipes using vegetarian sources of protein or other materials related to the treatment of animals for food, please e-mail me directly at shaynayoga@gmail.com

How Healthy is your Immune System?

Did you know that sugar decreases the function of your immune system almost immediately? So, when you feel like you’re coming down with something, try to avoid sugar. Also, if you can keep sugar out of your diet for the most part, it will do wonders for your health. Also, be aware that sugar is present in foods you may not suspect like ketchup and fruit juice.

Get Enough Rest - If your body is overly tired, it will be harder for it to fight off disease…. So, try to get a good night’s sleep!

Eat Garlic Regularly - Garlic is AMAZING! It’s antibacterial, antiviral and anti-fungal. You would do yourself a favor is you ate garlic every day. The key is that it must be fresh to give you optimal health benefits. The active ingredient is destroyed within one hour of smashing the garlic, so use it right away – either by juicing it or just swallow it with water. Just make sure you smash it first.

Don’t Let Stress Become Overwhelming - We all face some stress everyday, but if stress becomes overwhelming then your body will be less able to fight off illnesses. It has been estimated that up to 90 percent of illness and disease is stress-related.

Exercise - When you exercise you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated. In a sense, exercising helps your immune system to be more efficient in weeding out and acting upon viruses and diseases. You can review my exercise guidelines for some great tips to get started.

Wash Your Hands - Washing your hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. If your immune system is strong, it should be able to fight off the virus if it does enter your body, but washing your hands provides a bit of extra protection. Be sure you don’t use antibacterial soap for this -- antibacterial soaps are completely unnecessary, and they cause far more harm than good.

Where to Get Young Thai Coconuts

Whole Foods and select health food stores; but, if you want fresh, organic ones, go to www.genefitnutrition.com/coconuts.html

WHY EAT MOSTLY RAW OR LIVING FOODS?

In the 1920s, Dr. Edward Howell observed that enzymes present in raw foods reduced the body’s digestive burden.
Health care practitioners and others have used enzyme therapy for more than half a century. Even ancient civilizations wrapped papaya leaves, containing the enzyme papain, around wounds to support the natural healing process.
So, what are the building blocks that our bodies need to function? Enzymes, vitamins, minerals, phytonutrients, protein, essential fats and fiber. We get all of these from our food and they are involved in growth, repair and maintenance of the body. Here’s a little info about what they do….
Enzymes, which are proteins, convert the food we eat into chemical structures that can pass through the membranes of the cells lining the digestive tract and into the blood stream. The help transform and store energy, make active hormones, dissolve fiber and prevent clotting. They have anti-inflammatory effects. Enzymes help balance and restore the immune system and heal many diseases. Enzymes even help repair our DNA and our RNA.
We are all born with enzymes but our pool of enzymes is exhaustible. When you cook food, you destroy all of the life giving enzymes that the food came with. So, to digest and use that food, you have to tap into your own pool of enzymes instead of using the ones provided by the food. By eating raw food, you preserve and rebuilt your enzyme pool!
Well, most of us know what vitamins are and what they’re good for ~ but, did you know that when you cook food, a large percentage of the vitamins are destroyed? Also, 17 of the 30 elements known to be essential to life are metals. Mineral deficiencies cause disease in humans. When foods are cooked, many of the minerals are destroyed or altered.
Phytonutrients are what give fruits and veges their color. They protect the body and fight disease. They also fight cancer and help your heart. Phytonutrients are at the leading edge of research on nutrition. Here again, phytonutrients in freshly harvested plant foods can be destroyed or removed by cooking.
Okay, so now you’re probably saying, “What can I eat?”…. “I can’t go without cooking my food.” …. “What about my pizza?”…. don’t worry…. I don’t eat an “all raw” diet either; but, just being knowledgeable about what you put into your body is key. Just knowing about the destruction enzymes, etc., in cooked food may make you think about incorporating a little more raw food in your daily diet. Maybe you can substitute that turkey sandwich for a big, fresh salad with broccoli, spinach, tomatoes, avocado, romaine or mesclun and anything else you like to go in it. How about fresh fruit for breakfast ~ or possibly a smoothie made with fresh fruit and some spinach. The one thing you don’t want to do is stress over any of this. Just do your best one day at a time and see how you feel. You may realize you have more energy which will spur you on to eating more raw foods. Give it a try!

Quiet Time

Hi everyone! So my yoga training ended yesterday. It was very bittersweet, as I am eager to sleep later in the mornings, however I am sad to leave such a powerful group of women. The past two weeks have been quite transformative, as I've learned how to teach children's yoga through a lot of exploration into the child within! The program was so engaging and informative... it has totally changed my outlook on children and how to treat them. I also made many strong connections with others on the training. There was such a diverse group of women, yet all so individually inspiring and unique.

My roommates left this morning, as did most of the group. I am staying for some extra time. Today was a day of solitude, as nothing is open on Sundays here in Nosara (really... nothing). I had no choice but to relax and enjoy nature. Some people find it difficult to be alone, however this environment does not allow me to feel alone... the sounds of nature are so prominent and inviting. What would you do if you had an entire day to yourself in nature? Here are some pictures I took while roaming the jungle.

If you are not packing up to go to Costa Rica to get some alone time, do not fret. Sitting quietly with your eyes closed, or simply dedicating ten or twenty minutes per day to be by yourself WITHOUT electronics, is a healthy start to tapping into the energy within.

marinated kale salad

For those of you who want the benefits of a dark, leafy green, this salad is the way to go. First of all, it's amazing how the shape and presentation of food can actually have an effect on the taste. Whether it's in our heads or not, it doesn't really matter ~ if it tastes better, that's great. Well the trick with kale in a salad is that you really have to "massage" the dressing into the kale. Kale is a fairly tough and sturdy green vegetable so massaging the oil into it makes a world of difference.... almost makes it seem like it was steamed. So, anyway, today I bought "dinosaur" kale, or, another name for it is lacinato kale. I removed the tough stem, layered the leaves on top of each other, folded them in half lengthwise and, starting with the narrower end, rolled it up.... similar to a jelly roll. I posted some pictures to help you visualize. Then, using a sharp knife, cut thin slices from one end to the other -- this is known as chiffonade. It's french ~ turns out that "chiffonade" means "made of rags". So in the cooking world, chiffonade is a technique used to cut up any flat, leafy food into long and thin rag-like strips.... actually looks like ribbons. So, first I poured some olive oil into the ribbons of kale and some fresh lemon juice (you can judge the amounts for yourself) and sprinkled with sea salt. This is when you want to massage the kale. The olive oil and lemon juice act as softening agents and you'll actually feel the kale begin to soften and wilt. Next I finely diced a red pepper (how much you use depends on how big the salad is); I used one-half of the pepper. Then I sprinkled in some pine nuts and some chopped kalamata olives. I tasted just a small amount -- was going to a birthday dinner for my daughter Molly and didn't want to spoil my appetite -- but, yum, it tasted really good. I can't wait until dinner tomorrow when I plan to have it with some kombocha squash, steamed veges, quinoa and whatever else I'm in the mood for. Oh, I almost forgot.... kale is rich in calcium, lutein, iron and vitamins A, C and K. It has seven times the beta-carotene of brocooli and ten times more lutein. Kale is also rich in the much-needed fiber so lacking in the daily diet of Americans who eat mostly processed food. The "icing on the kale" are the natural occurring all-important phytochemicals sulforaphane and indoles wich research suggests may protect against cancer. So, if you don't normally eat kale, do your body a favor and try different ways of eating it. Whether you want it in a salad like the one I mentioned or cooked with some onions, garlic and olive oil, just eat it as it's soooo good for you. Enjoy!

AMAZING Health Benefits of Coconut Water.... Great Smoothie Recipe

Coconut Water – “the fluid of life”…… literally!

Coconut water is an isotonic drink. I know…. I didn’t know what that meant either until I did a little research. According to Encarta, Isotonic means, “specially formulated to supply the body's chemical needs in situations in which minerals and fluids are used up by the body, e.g. during vigorous exercise.” It’s a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. In fact, during WWII, when IV solutions were scarce, coconut water (which was siphoned directly from the nut) was used as an IV drip for patients in hospitals.

Coconut water is very high in potassium – actually more per serving than bananas, low in calories (60 calories per serving) and very refreshing. It’s also high in Manganese which is essential for bone growth ~ 2-5 mg/day is recommended for good health….(great in the prevention of osteoporosis.

If you’ve never tried coconut water, do yourself a favor and buy a young Thai coconut – not the brown hairy types but the white hairless ones! Since these coconuts travel a long distance, you want to make sure they’re fresh. Here’s how to tell….
If you cut it open and there’s a purplish tint to the water, that means that it’s bad. It means that it’s started to decompose; also, if you see little black spots around the white shell of the coconut, that means it’s started to decompose and mold as well.
If you want a website where you can order fresh, organic, young Thai coconuts, just comment on my blog page and I’ll post it. It takes 2-3 days to get to you from CA!
Ok, so now for the best part…. A smoothie I make using coconut water….
Blender or Vita-Mix
1/2-1 cup coconut water;
Meat from one young coconut;
1 medium to large peach or mango or pineapple (anything that’s in season); most times I prefer frozen organic strawberries and blueberries (maybe 1/3 bag of each) – great antioxidants;
2 cups organic spinach (or other leafy green)
If you need it on the sweeter side, throw in 1-2 organic dates.

Aaahhhh, Lushness!

Okay, I'm back almost 2 weeks now and I can't get the picture of the landscape around me in Costa Rica out of my head. Just have to share some of the foliage with you.... and hubby as well. It was absolutely incredible in person. So inspiring to be in the rain forest.

Back to the Real World (hmmm........)

Costa Rica was absolutely amazing.... the only thing missing from this vacation was having our daughter Molly with us. I know she would have loved it as much as we did. I remember thinking about life back in the states and realizing that some of us are so compartmentalized in our lives.... kinda do the same things day after day. Not to say that the natives of Costa Rica don't do the same things, but it seems like the things they do don't involve trying to make enough money to help pay down their debts or living from paycheck to paycheck, stressing about the possibility of losing their job or about losing more money in the stock market or thinking about their diminishing 401K programs. No, their lives are not as complicated as ours.... they don't consume as much as we do. They live simply, enjoying the small but meaningful things in life like family, friends, community. At least in Nosara, where we spent last week, most people don't even own TV's. I must say, not having a TV all week was heaven. We actually spent the small amount of time after dinner and before bed ~ talking! Yes, talking.... like I remember doing with my family in the early-mid 60's (we had a TV then but the channels were limited and dad didn't like us watching too much TV).

I know we talk a lot about healthy foods in our blogs -- well, after all, that does translate into healthy "everything else!" But, since traveling to Costa Rica, I've been thinking about health in terms of modern technology. I realize that people in Costa Rica (at least in Nosara) are not walking around with cell phones and are not sitting sipping coffee while working on their laptops. I did see many laptops, but they were perched in front of the tourists. Not a surprise.... Oh, yeah, so ~ getting back to health, do you ever wonder the long term effects of cell phone use, computer use, TV's, Ipods, power lines, microwaves, and on and on.....? I have! I think we all need to do some soul searching to decide how much we're hooked up and if we can limit some of the exposure to different forms of radiation. It's so easy and addicting to stay connected electronically, but kinda sad too. We'd be much better off with face-to-face conversations, actually talking out loud to not just friends but family as well. I feel we've lost something in the race to be technologically advanced. I felt this in Costa Rica where I envied the human connectedness, the human contact. It feels really 'healthy' to be connected in a real, personal and physical way to people in our lives. Isolation and alienation is not healthy when it comes to relationships. As I always say, health is what we feed ourselves -- whether that's good wholesome food or nourishing relationships that move and inspire us. Costa Rica was inspiring as well as amazingly lush and genuinely simple.

I know you love pictures...

Raw organic superfood treats and chewy local cacao beans from Dharma at Pachamama (www.pachamama.com). She comes to the farmer's market here in Nosara on Saturdays. She also sold raw bagels, made of sprouted seeds and grains, raw macadamia cheese, raw dehydrated hamburgers, chocolate ganache cake, and other goodies.

Even more...

More

Costa Rica Pictures

Greens on the go!

Hi everyone! I am still in Nosara, Costa Rica. My parents left yesterday morning, and my Heartrise Children's Yoga Teacher Training begins this evening. The energy has shifted from vacation to work, as I will be assisting on this training. However, as Tamika and Carolyn so accurately described, it is the type of work that literally 'gives you goosebumps'. I am very grateful to be a part of this!



So, as I've posted, Costa Rica is full of healthy food, such as tropical fruits, but the only thing that's somewhat lacking is the quantity of GREENS! When I'm back home, I'm chigging wheatgrass or green juices throughout the day. I still have amazing energy and clarity when I'm here, but greens are a very important piece of the nutrition puzzle. The only greens readily available here in Nosara are spinach and lettuce. I actually visited an organic farmer's market yesterday morning (every Saturday AM here in Nosara), and they had mustard greens. I bought all of them, of course. Mustard greens are extremely bitter though, but I was just so happy to see something green and leafy (don't mind me). Anyway... if you are ever nervous about not getting your 'fill' of greens while travelling ANYWHERE, I strongly encourage you to experiment with Vitamineral Green (http://http//www.healthforce.com/index.php?page=shop.product_details&flypage=garden_flypage.tpl&product_id=6&category_id=1&option=com_virtuemart&Itemid=65).



It is a 100% Truganic (beyond oragnic) powder which is 100% synthetic free. It supports blood sugar, detoxification, the immune system, liver, kidneys, blood, bones, colon, regularity, circulation, and longevity. It contains ingredients from nature, such as broccoli juice, kale juice, parsley juice, ginger root, chickweed, spiruline, chlorella, enzymes, and probiotics. Sound appetizing? Well, it TASTES good too! I usually put it in a smoothie or a coconut water. If all you have is water, I suggest adding some stevia. I feel on top of the world after I drink it. Maybe it's in my head. Why don't you try it and let me know? You can order it online or you can find it at Live Live on 10th Street in Manhattan.






CHEERS!

Pura Vida DOS

Hola! Lo siento for not writing for the past few days. I came with the intention of updating my blog everyday while travelling in Costa Rica, but the computer and the rainforest are not as perfect of a match as I had imagined. However, I am so eager to be back here and share some of my experience so far! It has been incredible, especially since I have had the past few days to "chill out", which is rare when I'm in Costa Rica. I am usually working or on a training, which IS relaxing in its own way, but it's a totally different energy.

It is the wet season, so there is no question regarding the fact that I am in the middle of the RAINforest. It rains usually around the same time everyday (approx. 3 or 4pm). When it rains back home (New York), I usually feel very lethargic and fatigued and sometimes in somewhat of a depressed mood. The rain in Costa Rica serves as a signal of Mother Earth's feeding of the plants and land surrounding me. It is refreshing, exhiliarating, and meditative. I could actually say I look forward to the afternoon thunderstorms.

If you are salivating at the above picture while reading this blog, you are not the only one! This huge plate of tropical has become my go-to breakfast every morning. I was never much of a fruit eater... maybe due to mixed messages I've researched regarding sugar consumption, or my own worry of fruit not being 'enough' to satisfy me, especially when I am very physically active during the day. I have had nothing but fruit for breakfast for the past five days, and my energy levels have been higher than ever before. The dish consists of mango, papaya, banana, watermelon, orange, and pineapple. Eating these local, organic fruits are a great way to energize for a days full of biking, surfing, yoga, walking, or anything! I really never knew how amazing I would feel until I tried. Imagine what we could be missing out on, just because we don't give it a chance? Eating fruit is only a small example. Also, as previously noted, these fruits are INDIGENOUS to this climate and culture, making them more easily assimilated in the body. I find myself craving tropical fruit down here, whereas I usually crave apples or grapes up north. Give fruit a try- you may be pleasntly surprised! Also, my theory stands that natural sugar from fruit is not detrimental to health, unless you have serious candida symptoms. I tend to limit my intake of concentrated sweeteners, such as maple syrup, agave, etc in terms of excess sugar. Fruit is a gift of mother nature! Also, tropical fruits such as pineapple and papaya are full of active digestive enzymes such as bromelain, which is an enzyme that digests proteins in the body. Despite its low calorie content, fruit has a very high water and fiber content, therefore maknig you feel fuller longer.

Okay, I'm getting hungry writing this. Time to recharge my batteries! Stay tuned!

Pura Vida UNO

Hola chicas y chicos! I'm in Nosara, Costa Rica sitting at the beautiful Cafe de Paris. The only reason I am using my computer is to be able to share my experience with you. I always get so intrigued when I read people's blogs... especially travel blogs. I will also be posting pics soon.

I arrived in Liberia, Costa Rica with Mom and Dad on Saturday, August 1. Then we took a two-hour ride to the remote secluded rainforest town of Nosara. Located on the Guanacaste Peninsula on the western coast of Costa Rica, Nosara embodies all that is tropical, yoga-inspired, and surfworthy. People walking around in anything more than a bathing suit is a rare happening. The main part of town is probably no more than 2 miles. I walk everywhere, although some people ride dirtbikes, quads, bikes, etc. It is the wet season, so the temperature is around 95 degrees Farenheit and it is very humid (just my style). It's so great to sweat! This is my third time here, and every time I come, I feel a drastically different energy when I'm here. Perhaps it is because of the intense detoxification process that my body undergoes by constantly sweating, moving, and eating healthy meals. The food is prepared fresh from local ingredients including papaya, mango, avocado, starfruit, etc. The majority of the food is local and organic. My favorite place to eat is at the Cafe de Paris, where they have something for everyone. I love the vegetarian casado, which includes brown rice, salad, steamed vegetables, avocado, ratatouille, pico de gallo and plantains. It's a very indigenous 'Tico' dish. When I travel, I enjoy eating the food native to that country.

Anyways, I am off to a yoga class at the Tree Tops (part of the Nosara Yoga Institute). I did my yoga teacher training here in July 2007, and being here brings me back to that transformative experience. To be sharing this with my parents is also interesting, as this is a place I have created through words, pictures, and passion for the past two years. I am happy to be sharing this very sacred part of my life with my family.

PURA VIDA (Pure Life) <---that's the Costa Rica 'phrase', if you will... how awesome is that?!

You Can Make a Difference

Do you live in your own little world…. Where you’re consumed with YOUR day to day “goings on” ~ not really tuned in to the world around you? Yeah, we can all be like that from time to time. But, when you step outside of the “world of you,” amazing things can happen. This past weekend, I witnessed this firsthand. At a Landmark seminar, a participant reached out to a homeless man named Randy on the streets of Manhattan and engaged him in a conversation. When he shared this occurrence with the seminar group, he was saddened that he didn’t have completion with Randy. So, before our evening session last night, a few Landmark participants reached out to Randy, bought him some new clothes, treated him to dinner and brought him to the evening session last night. Wow!

Some of us don’t really “see” these people – the people on the outskirts of life for whatever reason. We’re too busy with our day to day activities and are blind to the world around us. Randy is really no different than you and me. The only difference is Randy hasn’t believed in himself. He hasn’t realized that he can create his life…. He can make the impossible possible. He just needs to realize he’s worth it and that if he fails, we ALL fail. We’re really not alone in this world, only responsible for ourselves. We’re part of a much larger picture. Until we come to a place where we actually feel part of that, we’ll most likely stay in our cocoon.

In a world of possibilities, opportunities, diversity and abundance, I challenge you to reach out to someone and make a difference….create a future that wasn’t going to happen anyway! Go beyond the reasons that stop you from fully participating in life. Share in a way that leaves people touched, moved and inspired. See how this makes you feel…..

"Everything you try to avoid about yourself
will keep playing out insidiously in your life.
This creates the perfect opportunity for you to embrace,
love and heal this part of self."

Local? Organic?

It seems as if these words are thrown around quite often, but do we really know what they mean? When it comes to produce, what matters more: pesticide-free treatment, despite high fossil fuel usage or chemically treated, yet sustainable food? In a perfect world, food would be local AND organic, which would also make it much easier to eat seasonally (i.e. eating a mango in the middle of winter is not very seasonal). We are not all organic farmers, however I do encourage you to try planting some seeds in the backyard, on the deck, or even the fire escape! I plant fresh basil and parsley, and boy does that taste beat any organic store-bought herb!

The issue of local versus organic food is a personal choice. Organics supports nutrition and the environment by refraining from using chemical fertilizers on produce. However, trucking organic produce halfway around the world uses an enormous amount of energy and valuable resources.

In my opinion, the order (from most preferable to least) is:

1.) Local organic produce

2.) Organic produce

3.) Local produce

4.) Produce (from anywhere)

Some people may disagree, but it is truly your own decision. Also, how local does your produce have to be in order for it to be considered local? I usually make sure my local produce comes from within 150 miles of where I live. Think back to before we had mass transportation and aircraft. It would literally be impossible to ship coconuts from Thailand to New Jersey. It almost seems ridiculous. People would travel by foot or by horse to get their food. Of course technology offers a great deal of convenience and availability, but it's good to be aware of how we can refrain from taking advantage of important resources.

I invite you to research farmer's markets in your area. Farmers markets usually offer a variety of seasonal fruits, vegetables, and humanely-raised, antibiotic-free animal products. Some offer organic options, but all are usually local. Also, health food stores such as Whole Foods offer local selection, as well as organic. Buy an apple from the supermarket and an apple from the farmer's market. Any difference?

What are your thoughts on local vs. organic? Please share!

Learn more about farmer's markets in your area:

www.cenyc.org

http://www.localharvest.org/farmers-markets/M23973

The BEST Green Smoothie Ever!

I don't know about you, but I'm addicted to my smoothies! It's pretty much what I eat, or rather, drink, every mornning around 9:00am. Yep, that's my breakfast! Everyone at my office knows that I drink a giant smoothie for breakfast so the remarks have stopped. They used to say things like, "How can you drink all that?" or "What the heck is that?" or "Ugh!" or "What would make something that color?" Too bad they have no idea what they're missing out on -- and, dare I share my smoothie with them?!! Not a chance! Even though it varies depending on my mood, I'll tell you what I put in my smoothie this morning....

About 3-4 cups organic spinach
1 tblsp raw almond butter
2 tblsp hemp seeds
1 tblsp E3 Live (blue/green algae)
1 tblsp Lucuma powder
1 cup organic blueberries (frozen)
1 cup organic raspberries (frozen)
1 cup organic strawberries (frozen)
1 organic date
2-3 cups spring water

DELICH!

Now this may not appeal to everyone's appetite so if you're just starting out, try some spinach, a frozen banana, some strawberries (or other fruit of your choice) and some kind of sweetener -- either dates or raw honey. Put enough spinach or kale or whatever greens you're using to make sure you get a good portion of greens in your diet first thing in the morning.

How is your emotional health?

Okay, so when we think of health, we probably think about our physical health first, right? Well, as we all know, our overall health is dependent on our emotional well being in conjunction with our physical well being. This weekend beginning on Friday morning at 10:00am, I will be attending the advanced course of the Landmark Forum in NYC. I’m beginning to feel “stressed” just thinking of the hours I will be sitting in one chair. The seminar ends Sunday at midnight after 32 hours – in that one chair! Well there are 30 minute breaks every 2-3 hours and an hour and a half dinner break each evening. Just sounds grueling to me!

But, after having attended the first Forum the beginning of June, I knew the advanced workshop would be something that I wanted to complete and something that would transform my life. For those of you who do not know about the Forum, let me say that it’s one of the most profound experiences I’ve ever been through. It’s not easy to convey just what it entails except to say that on a philosophical level you do come to many realizations…. Some that are extraordinary! Then you need to apply what you’ve learned to your very being. That can be challenging…. We all know what we would like to do and what we would like to happen, but applying ourselves to achieve the outcome we want doesn’t always come easy. Yet, through Landmark, it really is easy. It’s so easy that it makes you smile. And, even laugh! I know, I know….. sounds too good to be true. Yes, that’s right ~ it is that good.

So, whatever you need to do to add to the health of your emotional state, please do it! Please realize that your “health” comprises of your mind and your body. In the word health is “heal” – we need to heal our minds in order for our bodies to heal. I believe this is where good health starts!

What do you think?

Raw Collard Wrap Recipe

Need to whip up something quick for lunch? Try this crafty (and simple) way of incorporating greens to your daily diet! After all, greens are the most missing food in the modern diet.

What you will need:

1 or 2 collard leaves (depending on how hungry you are)

1 avocado, sliced

2 handful of organic sprouts (alfalfa or sunflower)

2 tablespoons tahini

spices to taste


What you will do:

1.) cut the stems off of the collard leaves.

2.) spread tahini on collard leaf, add avocado, sprouts, and spices

3.) roll up the collard leaf like a wrap, cut in half, and ENJOY!

If these flavors don't make your taste buds sing, try mixing it up by substituting the tahini for other condiments such as guacamole or hummus. The options are endless!

SUN! SUN! SUN!

Doesn't everything feel better when the sun's out?.... just getting out of bed in the morning is easier when the sun is shining. Of course, these days I'm getting up a little before sunrise ~ 5:20am for me and 5:35am for the sun!

Did you know that Vitamin D (the sunshine vitamin) is one of the most underrated vitamins today. Probably the #1 reason for that is because it's absolutely free! Vitamin D is produced by your skin when the sun's ultraviolet rays hit it. This can't happen if you're sitting in your car on a sunny day as the UV rays cannot penetrate glass. You actually need to be basking in the sun ~ not too hard for some of us! But, many of us are too scared to sit in the sun unless we're putting sunscreen with SPF 50 all over us. Do you ever wonder how much the pharmaceutical companies are making off of all the different sunscreen varieties -- levels from 2 to probably 60 or so! It's actually a very big business. Surprised? Of course not! Just look at the amount of drugs we're exposed to every day on the radio commercials, tv commercials, magazine ads, etc.

I did my own research (which I love to do with most things I question) and, according to a New York Times article in the Health section on February 16th, sunscreens do limit the amount of Vitamin D we produce. Yet it seems after a few tests and following people over the course of a few months and, in some cases years, it seems that while sunscreens do hamper the production of Vitamin D, it's not enough to cause a deficiency. And, that's mainly because most people do not apply enough of it. But, I encourage you to do some of your own research. We all need to make sure we have good levels of Vitamin D. You might want to have your levels tested.

So, bottom line is.... get out in the sun at least 2 times a week for 30 minutes WITHOUT sunscreen.... see if you feel better!!!!

Welcome and Happy Belated 4th of July!

Welcome to Holiscious.com! Isn’t holiscious the best word ever? My mom and I came up with the term when thinking of how to convey a holistic lifestyle being, well, delicious. It just makes sense. I’m not usually a blog writer, but I am a fan of reading other people’s (isn’t that always the case). I basically want to share my experience, knowledge, and life with you. Aren’t you lucky?! My mom will also be posting to this blog.
So yesterday was the 4th of July. Holidays used to be very stressful for me when I started transitioning to a healthier lifestyle. Hotdogs and hamburgers were no longer on the menu, and my family members took it personally that I was not being ‘patriotic’ anymore. I guess I was unaware that eating factory farm raised animals and a side of potatoes covered in artery-clogging lard was patriotic. Anyway, this year was a breeze. It has taken some time for my family to honor the fact that I choose to bring my own food. I used to get angry at the fact that they were eating so unhealthy. However, what interests me is that they seemed to be having all the fun eating their unhealthy food while I was huffing and puffing about the situation! That’s when I learned to let go and allow them to do their thing. If people are interested in adopting a healthier lifestyle, I have to be a positive role model and then they may or may not start asking questions. Not only did I steer clear of the grill this year, I chose to eat a raw dinner on the 4th. When the weather is hot, my body can’t even fathom food being cooked by flame. I ate some raw corn chips with homemade organic guacamole and a HUGE salad consisting of fresh organic greens, tomato, cucumber, hempseeds, and nori seaweed with some apple cider vinegar, flax oil, and cayenne pepper. Sound good yet? Holidays require dessert, so I continued on to the coconut crème pie with a nut crumble crust. By the way, every day is a holiday at Holiscious!

Happy Summer!

Hi Everyone! Welcome to Holiscious.com…. We’re so excited to share our tips on creating a healthy lifestyle. As a true “baby-boomer,” I grew up in a middle-class family where my parents worked hard to put food on our table. While both my parents worked outside the home (mom worked part-time), my dad’s favorite hobby was tending to his 5 acres in Hillsdale, NY where he had the most incredible organic garden. He prided himself on planting his garden in such a way as to eliminate certain insects or animals from devouring his plants. And, it worked! He never used pesticides and taught me to eat straight from the garden – no washing…. just wiping the fruits and veges on my clothes. I didn’t know people actually bought jams, jellies, pickles, relish or, for that matter, most anything at the supermarket! Everything in our house came from the garden. What couldn’t be eaten at the time it was picked got pickled, canned or frozen for the months the garden was preparing for the next planting season. So, fast forward to 2007 when my daughter, Shayna, graduated from the Institute for Integrative Nutrition and began to take her health and everything associated with optimal health to new heights. Slowly, the memories of my upbringing began to emerge and I realized that I had a burning desire to know as much as I could about new, cutting edge information regarding health. I knew there was so much information around me – in magazines, books, internet, TV – that it was overwhelming to figure it all out. But, in talking to my daughter, it began to make sense. There was a time when I didn’t truly understand how a person could stop eating processed foods. What actually was processed food? How could I possibly make such a drastic change?

All I can say is that once you change your diet, YOU change! It’s exhilarating, liberating and powerful! I now feel the passion that my daughter feels and together we want to spread that passion to our friends and family.

Please join us as we “blog our way to good health – both in mind and body!”