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