Feel Good Post- Expanding Our Palate and Our Mind

Feb.6th, 2015

Hi Everyone,

I hope this post finds you well and looking forward to the weekend! Life has been very busy around my house as we have a new addition to our family-our puppy, Pepper. She is 9 weeks old, very cute and full of sweetness and mischief!

Meet Pepper, our Spanish Water dog-9 weeks old!

In addition to having fun with Pepper I have been working with the kids at Phoenicia Elementary School wearing my Superfood Girl hat and doing my nutrition residency there. We have had a lot of fun. Today was my last day with them. It always hard to say goodbye!  Here are a couple of photos of the project they did today to reinforce helping them understand the food groups and how to create a balanced plate.

Thank you Annie Internicola for the fantastic illustration of Superfood Girl!

Exciting news! My close friend Kristen Noel- www.KristenNoel.com has put together another powerful and stunning issue of Best Self online magazine. The new issue will be up and running on  Monday, February 9th. The theme is a "Mindful Revolution". In this issue Kristen interviews Congressman Tim Ryan, author of the Food Revolution.   I have a piece in this entitled "Dishing Up a Mindful Revolution". Keep posted for more details.


I am in the process of having the very talented Nan Tepper of Nan Tepper Design, http://nantepperdesign.com create a new website for me. When it came time for me to send her photos for the site,  I found myself facing my weird fear (and or resistance) of taking photos of food and posting them. Since I am committed to moving forward with my work and expanding my perspective on life, I decided to tackle my fear of taking photos and post some with the hope that this will be a new practice of mine!  Below are some of the photos I took.  It is my intention to post weekly so keep an eye out for my Feel Good posts!  Have a great weekend! Lysa

The makings for fresh lemon ginger tea! Put fresh ginger in a pot of water about 16 oz and boil for 12-15 minutes. Squeeze the juice of 1/4 lemon into cup and add the ginger tea. Sweeten with 1 tsp of raw honey if desired. Excellent for digestion and your immune system.

Baked butternut squash with sautéed spinach and shitake mushrooms - so yummy!

Super easy- bake butternut squash at 350 for about an hour (until tender). Cut lengthwise and remove seeds. Saute' spinach and shitake mushrooms with some olive oil and minced garlic. Add a little sea salt or Tamari for extra flavor. I added some coconut oil to the butternut squash for flavor and some healthy fat. 

Sign Ups Now Up and Running for Spring Cleanse!

April 16th, 2014


Hi Everyone,

There has been a thought that has come to me a few times in the last week or so,  it is "be light of heart".  It has been good to keep this in mind as I go through my day.

I am excited to let you know that sign ups are now up and running for the 10 day online Spring Cleanse.
To register, and find out all the details of the spring cleanse, you can visit my website,
www.bodyandsoulnutrition.com.   I have been gathering a wonderful variety of recipes for the cleanse, the menu plan is looking quite inviting!  

I hope you will join me on April 28th- May 7th for the cleanse! We will reconnect with our inner spring by clearing out what our body no longer needs and make way for more vitality and a renewed sense of focus and well being.  If you have any questions, please email me at Lysa.Ingalsbe@gmail.com 

Below is a recipe from FoodBabe.com that we will use for a meal during the cleanse.

Lemon Asparagus Quinoa 
Serves: 2

Ingredients

• ½ head cauliflower, chopped into pieces
• 2 tablespoons coconut oil or olive oil, divided
• salt and pepper to taste
• ½ pound asparagus, trimmed and chopped into 1” pieces
• ½ small onion, diced
• 2 garlic cloves, diced
• ½ cup quinoa
• ¼ teaspoon salt
• 2 to 2½ cups vegetable stock
• ½ teaspoon curry powder
• zest of 1 lemon
• parsley to garnish
• cashew cream for top:
• ½ cup cashews, ¼ cup water and pinch of salt (if making cashew cream)- optional

Instructions

1. Heat your oven to 400 degrees. On a baking sheet toss the cauliflower with 1 tablespoon of oil. Season with salt and pepper. Bake for 20-25 minutes or until tender and slightly browned.
2. While the cauliflower is cooking, bring a pot of water to boil and blanch the asparagus for 1 minute. Drain under cold water and set aside.
3. In a large saute pan, heat 1 tablespoon of oil until hot. Add the onion and saute for 3-5 minutes. Add in the garlic and saute 1 minute.
4. Add in the quinoa and salt and saute for 2 minutes.
5. Add in 1 cup of stock at a time, stirring after each addition until the liquid is absorbed and the quinoa is cooked.
6. When the cauliflower is done, toss with ½ teaspoon curry powder and place in a food processor and pulse until it looks like the size of rice.
7. Add the cauliflower to the quinoa mix and fold in the lemon zest, cashew cream or sour cream and asparagus and continue to cook 2-3 minutes.
8. Top with fresh chopped parsley and serve.
9. To make cashew cream: Place cashews, water and salt in a blender and mix until a thick consistency is formed. *There will be some cream leftover if you wish to add more to the recipe or use for leftovers.

Here is a quote from Rumi that I came across today: 

"There are a thousand ways to kneel and kiss the earth." 

Be well!

Lysa

Feel Good Post: A day in the life of the Spring Cleanse

Hi Everyone,
I have had a few people ask me what exactly the Spring Cleanse going to entail other than the eliminating of certain foods. This is a great question and sorry to not have thought of that myself!
The Spring Cleanse (as do all my cleanses) will focus on the foods of the season.  Because I like to incorporate Traditional Chinese Medicine into my work, I use the 5 element theory to guide the cleanses.  In TCM, the organs of spring are the liver and gallbladder.  We will use this cleanse to focus on cleansing and nourishing the liver and gallbladder.   The emotion of this season is anger and the color is green. The flavor is sour (although we use the taste of sweet as well).  The foods we focus on this cleanse will be young greens, sprouts, asparagus, cauliflower, radishes, dark leafy greens, and many more veggies. The grains of this season are oats, millet, quinoa, brown rice and buckwheat.  We will keep to plant sources of protein and for those who would like to include animal protein: fish and poultry.

Still unclear as to what we might be doing? Here is a sample menu plan of a cleanse day.  Please note that I provide a few options for each meal because we are all different in what feels good to us food wise.

Choose from one of the following for each meal

Breakfast:
Green smoothie/ breakfast quinoa/ paleo muffins (eggs with veggies)
Lunch:
Watercress salad  with sunflower sprouts, chickpeas, and sunflower seeds & ½ sweet potato/  Pureed curried carrot soup
Dinner:
Red Lentil Coconut Stew/ Steamed asparagus with broiled halibut and brown rice

Snacks will be kept to veggies/fruit and or a small amount of nuts.

Also, it’s good to keep in mind that while I provide you with a variety of meal choices, if you are the kind of person who does best with making one or two large batches a particular meal (like the curried carrot soup), you can eat that for several meals. I tend to do a couple large batches of dishes so that I have them on hand during the week. I also like to wash a large amount of salad greens so I can make a quick salad without a fuss.

*** Please note that if you prefer to not use any of the recipes/meal ideas that is fine too. You are free to do your own version of the cleanse using the list of foods I will provide you with to include and avoid.

What can you hope to get from the cleanse?  Here are a few things people shared from the winter cleanse.
Having a renewed sense of excitement about food
Having much more energy
Increased happiness
Losing a few pounds
Many people really loved the online community support as well.  I hope that helps gives a better picture of what the cleanse will be like.  Please email me if you have any further questions or would like to sign up, Lysa.Ingalsbe@gmail.com

I am working on getting pay pal on my website so I will keep you posted as to when it is up. You will have two choices of payment: you can either pay me with a check ($25) directly or you can use a credit card through pay pal. Because pay pal takes a small percentage, the cost for the cleanse if paid by credit card will be $28.

To pay by check, the address is 30 Nissen lane, West Hurley, NY, 12491.

Okay, that’s all for now!
Happy Monday to you all!

Feel Good Monday Post: Freedom

Good Morning Everyone!

It is Martin Luther King Jr. Day and my birthday.  Today the topic of freedom rings in my mind.  It is a good day to give thought to this powerful word and what it means in our own life.  In my life, freedom means the ability to open myself up to dwell in possibility. To dream without refrain.  To allow the twinkle in my eye to shine.  Freedom also is a choice.  What helps me to feel free? I feel most free when I let go of my fear and embrace the present moment.  When I choose to eat well and take care of my body. When I forget about the "shoulds" and allow myself to go for a run/walk even when I have a hundred other things to do.  Helping others brings a wonderful freedom to me as well.

Give yourself a moment to sit and ponder what freedom means to you. What does it look like and feel like?  When do you feel most free?  How could you feel more free?  Today, allow yourself to taste this wonderful feeling.  Take a step toward being more free.  See what happens, allow yourself to "dwell in possibility".

Below is a FANTASTIC recipe that my husband so sweetly cooked for an early birthday dinner for me last night.  If you are vegetarian, you can substitute tofu, tempeh or even more veggies for the ground turkey. This dish smells and tastes so delicious.  Try it and you will see!!  We used coconut sugar instead of brown sugar. :)

http://www.theperfectpantry.com/2014/01/recipe-for-thai-green-curry-turkey-with-spinach-green-pepper-and-cilantro.html

Here are two wonderful quotes by Martin Luther King Jr.

• "Faith is taking the first step even when you don't see the whole staircase."
• “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”

Enjoy the day!

Lysa

Feel Good Saturday Post: Last Chance to Jump On Board The Cleanse!

January 4th, 2014

Happy New Year Everyone! I hope you are all warm and safe on this very chilly winter’s day in the Hudson Valley.  I have been super busy preparing for the 10 day online Winter Cleanse that will begin tomorrow!  If you are on the fence as to whether or not to jump on board, remember that it is only for 10 days and you will be giving your body a great gift by doing so.  By increasing your veggie intake, eliminating white sugar and flour, and alcohol, you will have so much more energy after the first couple of days and be able to think clearer.  You will be able to tackle projects you have had on your “to do” list for a while.  “Change your food, change your life” is a motto I have on my business card because I have felt the powerful effects of changing my diet and eating foods that give me stamina and a sense of well being.  Creating a happy life certainly comes from more than just eating well but it is a powerful step to take in the process.  It gives you the energy to focus on what you want in your life and the strength and clarity to let go of what you don’t want.  

January is a wonderful time to press the reset button with your food intake and start the New Year off in a powerful way.  We have 32 people doing this cleanse so you will have the support of your fellow cleansers and myself if you decide to join.   If you have any questions or would like to sign up, please send an email to Lysa.Ingalsbe@gmail.com. The cost of the cleanse is $25.  My address is 30 Nissen lane, West Hurley, NY.  

Below is a sample recipe from the cleanse.

Wishing you all prosperity, happiness and health for 2014!

Lysa

Creamy Vegan Of Cauliflower Soup http://healthyblenderrecipes.com/

• 8 cups of strong vegetable broth
• 1 whole head of garlic roasted
• The white part of 2-3 leeks washed and chopped
• 1 large head of cauliflower chopped
• 1/4 cup raw cashews (for Body Ecology recipes use raw blanched almonds)
• 4 Tbsp chives chopped finely to garnish
• organic brown rice, quinoa or millet to serve

1. Place the whole head of garlic unpeeled in an oven at 200 C / 400 F for about 30 minutes. Allow to cool slightly.
2. In a large saucepan fry the leek in a little olive oil until soft. (About 3 minutes)
3. Add in the cauliflower and stir for a couple of minutes until well coated. Squeeze in the roasted garlic pulp.
4. Cover with the vegetable broth. Bring to the boil, reduce the heat to a medium flame, and simmer partially covered for about 30 minutes until the cauliflower is soft. I like to stir frequently and mash the cauliflower with the spoon as it cooks to make it easier to blend.
5. Let the mixture cool enough to put batches in the blender, and puree with the cashews until smooth and creamy.
6. Transfer to a clean pot and heat on low to serve. Season with Celtic salt to taste.
7. To serve - top each bowl with a grain ball and a generous sprinkle of chives.

Feel Good Sunday Post: Join the Winter Cleanse: Vitality and Clarity for 2014

December 29th, 2013

Hi Everyone,

I hope you all had a wonderful holiday!  As we bring 2013 to a close, the promise of a New Year flirts with us playfully.   As you begin to think of all you hope for in the New Year, I would like to invite you to start it off with vitality and clarity.  

.

Join me in starting off 2014 doing an online Winter Cleanse for 10 days. Please see below for details:

• 10 days starting from January 5th-14th

• During the cleanse we will eat lots of cooked vegetables with a focus on warming soups and stews.
• We will avoid all or your choice of the following: refined sugar, alcohol, coffee/ black tea,

white and wheat flour, processed foods, dairy

• When you sign up for the cleanse, you will receive a proposed menu plan with a shopping list by January 2nd so you have time to prepare for the cleanse.
• During the 10 day period, you will be part of a group email where you will receive daily emails from me checking in on the group and sharing my own experience during the cleanse.  
• On the daily note, you will also receive exercise ideas and reminders to move your body. It is my personal goal to incorporate movement each day during the 10 day period.  

I have created a menu plan focusing on root vegetables and dark leafy greens that are particularly supportive in the winter months.  I am giving a variety of breakfast options as I know some people find they feel better with a lighter breakfast like a veggie juice or green smoothie while others prefer a hot cereal or eggs.  I have included a couple of baked goods that are wheat/gluten free.  The cleanse can be done whether you are a vegan or omnivore.  You can also keep it more Paleo or include grains.  

Here is a sample day of the cleanse:

• Breakfast: Coconut Almond Smoothie (there will be 6 smoothies to choose from) /Quinoa Porridge/ Breakfast Casserole
• Lunch: Cream of Greens Vegetable Soup
• Dinner: Chipotle Black Bean Stew or Chicken Vegetable Stew

Here are some reasons to cleanse:

• increased vitality
• greater sense of well being
• clearer skin (maybe even a glow)
• weight loss ( I cannot promise this, but many people lose a few pounds)
• clearer thinking
• inspiration to eat healthier after the cleanse
• increased work performance (this will most likely take a couple of days)
• feeling more even keeled throughout the day (less energy dips and moodiness)

Ready to start 2014 feeling your best (ok, it’s true you may experience a couple of rough days initially)? You can sign up by sending me an email: Lysa.Ingalsbe@gmail.com .  Once you do this, I will add you to the group email list that I am creating for the cleanse. Please specify whether you would like to be bcc’d during the cleanse or whether you are ok with your email showing.  If you would like to correspond with the group, your email will need to show.  It is your choice.  Also, please send a check or money order for $25 to Lysa Ingalsbe, 30 Nissen lane, West Hurley, NY 12491. If you have a friend you think would be interested in joining us, please forward this message!  My goal is to have the menu plan and shopping list sent to you by January 2nd, so the sooner you sign up, the quicker I can add you to the email group.  

Lastly, if you would like to do the cleanse but don’t have time to cook new recipes, you can simply incorporate the foods that are suggested and stay away from the elimination foods.  I often wind up doing a combination of using the cleanse recipes and using meals that are part of my normal routine on busier days.  I hope to hear from you soon!  

Let’s make 2014 a year of inspired and healthy living!

Lysa

Feel Good Monday Post: The Most Precious Gift and the Low Down on the 2014 Winter Cleanse!

Hi Everyone,

If you celebrate Christmas, you are busy getting ready for all that it entails.  Something to remember that often slips my mind is that the best gift you can give those you love is your presence.  Your attention and recognition of who they are to you.  Sounds hokey I know, but think about it.  When you remember the people in your life, is it what they gave you materially that you remember or is it a smile that they shared, a listening ear, acceptance of you as you are?  That is the true gift of love and connection which I believe is what makes life precious and magical.  

Also, while you are preparing for the holiday, remember to take care of yourself and eat nourishing foods so you can put your best self forward!  And…. speaking of taking care of yourself and putting your best self forward, check out the below to get the low down on the online Winter Cleanse I will be leading starting January 5th.

Also, if you are on Facebook, you can check out a mini video I did describing the cleanse. It is on my wall. Unfortunately, I haven't mastered how to post it anywhere else. One step at a time! :)

Take good care and have a wonderful holiday!

Lysa

Winter Cleanse 2014:

• 10 days starting from January 5th-14th
• During the cleanse we will eat lots of cooked vegetables with a focus on warming soups and stews.
• We will avoid all or your choice of the following: refined sugar, alcohol, coffee/ black tea,

white and wheat flour, processed foods

• When you sign up for the cleanse, you will receive a proposed menu plan with a shopping list by January 2nd so you have time to prepare for the cleanse.
• During the 10 day period, you will be part of a group email where you will receive daily emails from me checking in on the group and sharing my own experience during the cleanse.  You will aso daily quotes of inspiration.

In Traditional Chinese Medicine, the kidneys and bladder are the organs of winter.

We will focus on ways to support the kidney/bladder function by incorporating

foods that support these organs and by putting into practice a few easy daily

practices.  

Scared to sign up?  

Don’t be!  Remember, it’s only for 10 days and you get to decide how far you go.  If you are ready to give up sugar but not your morning coffee, it is your choice!  If you want to give up the coffee but are nervous about the withdrawal symptoms, I will give you a protocol for how to wean yourself off of coffee to keep symptoms minimal.  You know yourself best:  do you need to pick one or two of the avoid/eliminate food groups to keep on track or do you want to go “all the way”?  Any steps you take will be a gift to your body!  

Ready to start 2014 feeling fantastic (ok, it’s true you may experience a couple of rough days initially)?  Yes??  Send a check or money order  for $25 to Lysa Ingalsbe, 30 Nissen lane, West Hurley, NY 12491  

Looking forward to cleansing with you!

Lysa