Summer

Hi Everyone,

Feels like a while since I've written. I have a set a page up on facebook so I need to figure out how to keep both up consistently but not spend all time on the computer.

Today was HOT! All I could think of was how to cool down. I made the kids frozen fruit smoothies. It seemed to help them so I will share the recipe (sorry if you are on facebook too and this is a repeat).

Frozen black cherries (handful)

Banana

plain yogurt

1 tbsp almond butter

1 tsp wheat germ

1/2 cup milk of your choice

3 ice cube

Put all ingredients in blender and blend until smooth.

Has protein, fat, vitamins & minerals! You could add some flax seed and have the benefits of the Omega oils and fiber! That's a power drink for sure!

Goodnight,

Lysa

Inspired!

Hi Everyone,

It's a beautiful, very warm May day out today. I am feeling inspired after going to a fantastic spin class this morning and getting a great book that I ordered called "The Diet Cure" by Julia Ross. She has some great insights she shares in this book and some wonderful recipes too.

Here are some of her suggestions on how to "undiet":

1. Do not skip meals.

2. Eat at least 25% of the day's calories at breakfast.

3. Do not undereat.

4. Start your meals with plenty of protein. (She recommends twenty grams or more).

5. Eat unlimited amounts of green veggies with your protein. Eat some red and yellow ones too. (My favorite suggestion).

6. For snacking, eat fruit and vegetables with proteins ( for example, nuts, seeds, or cheese), not sweets or starches (like bagels or pretzels).

7. Be sure to include some good fats in each meal.

8. Stop counting calories and fat grams.

Here's a yummy recipe for a frittata from the Diet Cure book:

Egg and Vegetable Frittata:

1/4 red onion, chopped

1 cup kale or 1/2 cup other vegetables, chopped

2 tsp butter

3 whole eggs, well beaten

2 tbsp crumbled sheep milk feta

Saute onions and veggies in the butter in a small ovenproof skillet. Add the eggs and the cheese and cook without stirring, tilting the skillet while lifting the edge of the cooked egg with a spatula, allowing uncooked egg to flow underneath. When no more uncooked egg will flow, put under a broiler and broil until top begins to brown, 1-2 minutes.

Closing thought for the day:

Find one thing to inspire you today!

Lysa

http://www.thedailygreen.com/healthy-eating/eat-safe/Save-on-Sustainable-Gallery-44032808

This is the site!

The skinny on veggie and fruit safety!

Hi Everyone,

I want to share some good info I looked up tonight online. There is a site ( I will post in a moment) that tells what the most heavily sprayed fruits and veggies are and which are the least sprayed or absorb the pesticides the least.

Here are the worst, they are called the Dirty Dozen:

celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, grapes (imported). These you should only buy organic.

Here are veggies and fruit that are okay to buy non-organic:

onion, avocado, sweet corn, pineapple, mango, asparagus, sweet pea, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato (try to get local), sweet potato.

Try to keep this list with you when you shop so you know which to avoid and which to go for.

Goodnight,

Lysa

Hi Everyone,

I have been thinking a lot about eating locally lately. I realized that this is an area of healthy eating that I haven't brought up yet on my blog. So, I would like to encourage you all to buy your food locally as much as possible. Why? Because it is better for you. Think about it, the nutrients in food that was picked yesterday and eaten today is going to be higher than the food picked a week or two ago and eaten today. Other reasons? Think about the fuel being used to transport the food, the fumes that are going into the air from the truck that is transporting, and I am sure there are a lot of other environmental factors that come into play. Most importantly, the best reason to eat locally? It tastes better!!! Support your local farmers and visit your farmer's market. It's a feast for your eyes and your tummy. Also, if you don't have a veggie garden (yet), try growing some tomatoes in a pot. Also, grow some herbs, they are wonderful to cook with and it's a lot cheaper to grow your own rather than buying them fresh every time you need them.

I would like to share a site with you that lists the most eco-best fish & the worst. It also lists which are the best regarding containing the least amount of mercury/PCB's. The site is EDF.org/seafood ( Environmental Defense Fund). It's a really great site and you can print their "seafood selector" chart that you can take with you to the market.

Halibut, which is among my favorite got the thumbs up for health wise and eco-best wise ( from the pacific). Here is a recipe for halibut from the Whole Foods newsletter:

Halibut Tacos with Creamy Corn and Tomato Slaw:

3/4lb boneless, halibut fillet

2 tsp olive oil

1/4 tsp each salt and pepper or to taste

4 cups shredded cabbage

3/ cup chopped tomatoes

2 tbsp veganaise

2 tbsp lime juice

2 ears of corn kernels removed or 1 cup frozen corn

tortillas

1/3 cup salsa

Brush halibut all over with oil, season with salt & pepper. Cook in a large skillet or on grill over medium heat. Flip once until golden brown and cooked through, about 10 minutes. In a large bowl, toss together cabbage, tomatoes, mayonnaise, lime juice, and corn to make a slaw. Remove and discard skin from halibut and flake into bite-size pieces. Fill tortillas with slaw and fish. Serve with salsa. Enjoy! Let me know if you try them and how you like them.

Okay, we are finally at the end of Dr. Phil's 10 step renewal plan:

#10 What is one thing you can do for yourself everyday? It could be as simple as finding 2o minutes to take a bath. Everyday is a new opportunity to pay attention to your own needs and make choices you feel good about. This decade, claim the right to minister to yourself.

I love that one too. I think his last two are my favorites!

Goodnight,

Lysa

Listening to the body

Hi All Out There,

The end of another weekend, again!

Today I took a quick bike ride outside with my children. It was so much fun to be on a moving bike! I know that must sound strange, but I have only been on an indoor stationary bike for the last 3 years! My bike has been living over my garage and has had a flat tire and broken brakes for many years. It was quite a thrill to be outside, biking. I am so excited to go for a long bike ride. I have hybrid tires so they are also faster than my old mountain bike tires. I'll keep you posted with how my bike endeavors go!

For those of you who are wondering, I haven't had any alcohol yet. I have thought about it, but just haven't felt the desire yet to have a cocktail or glass of wine. Yesterday, I did have a taste of my son's ice cream cone. It tasted great, but I was happy with just that, a taste. For now, that's good. I need to say that being free of heavy duty sugar cravings is incredibly liberating. I think it takes a few rounds of giving up sugar in order for this to happen ( at least it did for me anyway). If you are thinking about limiting or eliminating sugar from your diet and need support, please comment and let me know. I will give you all the tools I have. Tomorrow, I will share a sight that I think is helpful too.

Here's an inspiring quote you all have probably heard or read but probably can't be repeated enough: "be the change you want to see". I love that one.

I'll write tomorrow and give a recipe.

Goodnight,

Lysa

Take time for rest and relaxation

Hi Everyone,

Tonight my message is to take time to rest and relax your mind & body. Allow yourself to get into bed early and read a book or just snuggle with your lovie. This is a busy season, especially for parents with all the sports & school activities. Making time for recharging is essential! Here are some ways to recharge yourself, I encourage you to pick one:

walk your dog or yourself

read a great book (yes, it has to be great to make it worth it)

take a bath

stretch

breathe

unplug your phone, turn your computer off, turn your iphone off

get a massage

drink some herbal tea

go to sleep an hour earlier than usual

get out in nature. Lie down on your lawn or at a park & look up at the trees.

Okay, here's Dr. Phil's 9th step on his renewal plan and it's a powerful one:

#9 Who is standing in your way? The answer may be you. Reject self-loathing and treat yourself with the kindness and respect you would show your best friend. ( I think that may be my personal favorite).

Here's a yummy turkey burger recipe:

Noel's Tasty Turkey Burger:

1 package of Plainville natural turkey

1/2 red onion chopped

1 tsp cumin

1 tbsp tamari

1 handful of chopped parsley

slices of cheese of your liking

slices of avocado

In a large bowl, mix the turkey meat, onion, cumin, tamari, & parsley together.

You can either place them on a grill or cook them on the stove top in a skillet. If on grill, should take about 10-12 minutes. On stove top will take longer, cook on one side for about 8 minutes and then turn over and cook another 8 minutes.

Coming out of my body's natural cleanse

Hi Everyone,

I am sorry I haven't written for a few days. My body decided to its own little cleanse over the weekend. Another name for that would be "the stomach bug". A mild one luckily, but nonetheless uncomfortable and a bummer that it fell on Mother's day weekend. I am already feeling so much better. Tomorrow I will exercise for the first time in a few days. I can't wait because one of my Mother's day presents was a pair of bike shoes that have clips for my spinning class! Can't wait to try them out!!!!

Here's a quick, fun, easy & tasty bite:

Artichoke, cannellini,lemon dip:

1 jar of artichoke hearts in water ( if you can only find them in oil, that's okay too)

1 can of cannellini beans (Eden is a good company to get)

Juice of 1 lemon

1 tbsp of oil

sea salt

pepper
can also add a handful of chopped parsley

2 tbsp water

Put all the ingredients in blender and press puree. You will have to stop and mix it a few times. When done it will have a hummus like consistency. It is super flavorful. Good for dipping in or inside a wrap or even sandwich.

Dr. Phil's 8th step on his Life Renewal Plan:

What are your goals? Define specific goals with measurable outcomes and assign yourself a timeline. Passion and willpower alone won't cut it- you need a strategy.

Okay, what about exercise? Have you done any lately? Remember that eating well & exercising are like a happily married couple. They compliment eachother. Even it's a brisk walk, some stretching, weight lifting, dancing in your house. Do something to move your beautiful body.

And..... while you are moving your body, remember to thank it for all it does everyday. I was realizing this weekend when my body wanted to do NOTHING, how incredibly lucky I am that my body does SO MUCH every single day. We need to remember to thank our bodies for what they do and be grateful for them.

On that note, it's time for me to say goodnight.

Goodnight!

Lysa

Refreshed

Hi Out There,

I am so happy to report that I am feeling energized again after a wiped out yesterday!
My best guess is that I took the time to go to the "fusion" class and I got a decent night of sleep last night.

Today is our "peace pack" project at school which I am thrilled about. The kids are decorating canvas bags & filling them with school supplies, toys & letters that they have written about themselves for the children we are sending the packs to in Haiti. It is part of a bigger project that we are involved with a local group called the "Haitian People's Support Project". This group has been helping out in Haiti for the last 20 years. They have been helping out a few different orphanages in Haiti and these packs will go to one of the orpahanges.

This is the second project we have done to help the people in Haiti in our own little way. It feels good to do. The coolest part is that the school community came out the first time and we have many kids signed up for today as well!

Here's a little recipe for you to try:

Ume Pumpkin Seeds: taken from one of my favorite books "the Balanced Plate", Renee Loux

2 cups raw pumpkin seeds
2-3 tsp ume vinegar

Toast the pumpkin seeds in a heavy skillet over low heat, stirring regularly. It is worth being patient and toasting slowly for the best flavor. After about 5 minutes, the seeds will swell and become fragrant, but they should not pop or the heat is too high.

Add the vinegar and stir constantly with a wooden spoon for about 1 minute, toasting until dry.

Allow to cool completely before storing in an airtight container or bag in a cool, dry place.

Special note: Ume vinegar is a plum vinegar that can be found at health food stores and I am guessing Asian markets. It is super salty, so keep it to a minimum when you use it.

Here's a cool quote: " The discovery of a new dish does more for human happiness than the discovery of a new star". Anthelme Brillat-Savarin (also taken from Renee's "balanced plate" book).

It is a beautiful day, get out and enjoy it!!!!!

I have a super busy weekend coming up, so in case I don't write until Monday, have a great weekend! Also, to all the Moms out there, "Happy Mother's Day"!!!!!!

Be well,
Lysa

Balance

Hi Everyone,

Okay, feels like life has been on fast forward this week. So much going on!!!!! I won't bore you with the details but I can tell you I have had a lot on my plate this week. It will slow down next week after Tuesday ( thankfully).

I was able to find some balance for myself when I took a wonderful exercise class entitled "fusion" with my friend Erika. It was a wonderful hour long class that was strengthening & lengthening. Boy did my body need that!!! A great combo of yoga & pilates. I am feeling the benefits of it as I write.

Foodwise, because I have been so busy, I have been just putting together what I have in the fridge. I want to encourage you to do the same on those busy days. If you make some grains & greens in the beginning of the week, you can use them as the week goes on. For instance, I had made some quinoa earlier in the week, so I heated that up with some black beans that also were from the beginning of the week and some broccoli that I made for the kids tonight. It was quick, cheap and tasty.

Now, here's more from Dr. Phil:

#7 on the 10 Step Life Renewal Plan:

How can you live greener? Can you swap your gas guzzler for public transportation? Trade plastic bottles for a thermos? Go meatless once a week? Pinpoint changes you can make now.

Sweet dreams,

Lysa

Renewal phase

Hi Everyone,

I think I have entered the "Renewal" phase. I am feeling the benefits of my cleanse. Feeling energized generally happy. The difference between before and after? I would say a more even & calm energy. I also am feeling even more connected to my body and more conscious of my thoughts. I am pushing myself forward in different ways and it feels good, like I am entering new territory in my life. Perhaps the easiest way to describe it, is to say that I feel that I have been able to ( and am in the process of) clearing through some thick sludge in my life. It feels really good.

Hey, I learned a really neat way to do easy push ups in my weight lifting class. This is especially good if you have any kind of shoulder, neck issue. Stand in front of a wall and place your arms on the wall in front of you evenly, about chest height. Walk your feet away from the wall a little. Your arms should be a little wider than shoulder width. Experiment and push away from the wall. Can you feel your arms working? If not, you may need to step further away from the wall. I like this because it doesn't strain my neck and shoulders in anyway. It's also a quick & easy way to get in a little exercise.

Okay, back to Dr. Phil's "10 Step Renewal Plan".
Step 6: What battle are you fighting? Is your husband really the one who's letting you down, or are you blaming him for the pain of a past relationship? Are you doing what's best for your kid, or are you parenting with a chip on your shoulder left over from your own childhood? You are not a prisoner of your legacy.

That's all for now,

Goodnight,
Lysa

Eating for Energy & Weight Loss class day.

Hi Everyone,

Today was a great day! I started it with going to a fantastic spin class. Then my son & I spent the afternoon together playing, cooking, me running after him as he biked on our street worried he was going to fall ( he's 3 and is very new to bike riding).

Tonight I led my "Eating for Energy & Weight Loss" class at our school. It was truly wonderful to spend the evening with a group of women who are wanting to make their health and happiness a priority! I look forward to doing more of these classes and maybe even doing some kind of monthly wellness support group.

Here's a recipe that I made a variation of tonight.

Marcello's Collard Greens with Chickpeas

2 cloves garlic, finely chopped

1 small onion

1 lb. collards

sea salt

1 tbs. fennel seed

2 tbs wine vinegar ( I used apple cider vinegar)

1 can chickpeas

1-2 tsp canola oil ( I used olive oil)

Saute garlic and onions over medium heat until onions are translucent. Add chopped collards until they wilt. Add salt and fennel seed. Put chickpeas in. Add vinegar and salt. Serve immediately. If it sits, it will need a tiny bit more vinegar.

This recipe is from the Chakra, Mantra cookbook by Patricia Stein

Be well,

Lysa

the calm after the cleanse!

Hi Everyone,

Well in case you are wondering, I haven't gone on some crazy sugar binge since completing my cleanse. Actually, I went to a party last night and did not drink alcohol or have cake! I can honestly say that my system feels so good without both of these that I am going to keep on it for as long as I feel it's right. The hard part is over now. For those of you who are doing your own cleanse, hang in there. It really is the roughest the first week or so. After that, your body starts to feel more energized and balances out.

I am busy getting ready for my " Eating for Energy & Weight Loss" class tomorrow eve, so I just really wanted to say "hi" and let you know that I am staying on this for as long as I feel good about it.

Tune in tomorrow for some recipes and more words of inspiration.

Goodnight,

Lysa