Feel Good Monday New Year's Eve Post

December 31st, 2012

Feel Good Monday New Year's Eve Post

Hi Everyone,

Here we are at the end of another year!  As you make your New Year's resolutions for 2013,
keep this gem in mind that I learned about in my women's group.  Focus on the feeling of what you want  in 2013 instead of the form.  So, if you want to feel great in your body, focus on that and then consider how you will create "feeling great".  For me that  might look like in addition to eating well (lots of veggies, high quality proteins, small amount of grains) running/walking a couple of times a week, getting to my favorite spin class and incorporating some abdominal work and light weightlifting when I am at home.  Go for how you want to feel and then let that lead you to the actual doing to help get you there.  Make sense? Hope so!

Here is a great green smoothie recipe from Kris Carr's Crazy Sexy Kitchen .  For more on her book check out my post from last week.

Crazy Sexy Goddess Smoothie
1 avocado (or almond butter, nut milk, coconut meat instead)
1 banana
1 cucumber
1 fistful of kale, romaine lettuce or spinach
coconut water or purified water (enough so you can blend)
Stevia to taste and or cinnamon/cacoa

Place all in blender and blend until ingredients are smooth.

Lysa's version of this ( I made this one day last year in an effort to nourish myself and be able to get out the door to work in 5 minutes. Was so happy I did, it was delicious!)
PS. I do a version of this with:
1 scoop Amazing Grass Berry Green Superfood powder
1 banana
1 handful of kale
1 tbsp almond butter
enough almond milk to be able to blend

It is a great energy booster and sweet treat/snack.

That's all for now!  Wishing you all a very happy and super healthy 2013!
Lysa

Feel Good Monday Merry Christmas Eve Post

Greetings Everyone,

Today I want to share a book with you that I bought for my niece who recently moved into
her first apartment in NYC.  It's called Crazy Sexy Kitchen by Kris Carr.  I could go on and on about Kris Carr and this book but I have vowed to keep my posts short and sweet and it is Christmas eve
and I have a lot to do, so I want to just share a paragraph of the book that I loved.  This is something
that I try so hard to share with clients and anyone who will listen but I never say it as powerfully as Kris does here.

"The kitchen has heart, soul, and powerful medicine.  It's not only fun to get to know this sacred space, it's truly liberating.  The goodness born in the kitchen will reach deep into the rest of your life- enriching your health, your home, and the planet."

How beautifully said is that?  And the coolest part is that is really true, I have experienced it first hand!

Kris is a vegan, I am not but I love vegetables intensely and make it my business to eat lots of them often.  I encourage to do the same!

In the spirit of Christmas, I am sharing two recipes today (instead of one).  Here is one from the Kris' book:

Crazy Sexy Kale Recipe:
1 bunch kale, shredded by hand
1 cup diced peppers, red, yellow or orange
1/4 cup parsley chopped
1 1/2 cup avocado, pit removed and chopped
2 tablespoons flax oil
1 1/2 tablespoons lemon juice
sea salt to taste
pinch of cayenne

In a medium mixing bowl, combine all ingredients. Massage and mix with your hands to "wilt" the kale and cream the avocado (this should only take a minute or two) and serve.

Here is a great recipe from a nutritionist Whitney Gerschke Johnson from www.trustyourgutnutrition.com

Merry Christmas Everyone!
xoLysa

Citrus Beet Salad

• Beets
• Basil
• Beet greens
• Orange-infused olive oil (or plain olive oil)
• An orange

To Make:

• Cut the greens off the beets.  Chop them and the basil finely.
• Bake the beets until tender. (depending on size can take up to an hour).
• Slice the beets into 1-inch size pieces.  Place in a bowl with the greens and basil.
• Mix the juice from an orange and some orange-infused olive oil together and pour over the beets, greens, & basil.
• Top with a touch of salt and orange zest.
• Enjoy!

Light a candle today

Hi Everyone,

I promised last week to post each Monday with the goal of providing inspiration for your week.
Today, it is hard to post something in light of Friday's tragedy.  The only thought I keep wanting to
share is something that I did on Friday after hearing the news and I hope to continue to do when I can.

Light a candle for those who have lost their life.
Light a candle for those who are suffering an unspeakable loss.
Light a candle for all of us as we are all connected.

Be the light and reach out as much as you can this week and always.
Our life is precious, especially when we share it with the world around us.

And don't forget to eat your greens, they will help your sense of well being even during this
heartbreaking time.

Be well,
Lysa

Feel Good Monday Weekly Post

December 10th, 2012

Happy Monday Everyone,

One of my clients (who is also a great friend) recommended that I start sending out a "Feel Good Monday" blog post. I love this idea as sometimes we all need a little inspiration to get our head "in the game" in the beginning of the week.  

This week seemed especially appropriate since we are the midst in the holiday season.

With Chanukah already here and Christmas vastly approaching, it's an easy time to get stressed out and let ourselves be consumed by all of the "to do's" on our list.

Here are some tools to help you navigate through this hectic time:

 Take the time to do the following:

a. Organize yourself: Make your list, keeping in mind simple is great!

b. Focus on the joy of the moment.  All of our moments add up to a lifetime.  Get in as much joy as you can!

c. Remember even during this season you need to eat regularly and healthily. Greens, protein, and lots of water will go a long way to help you feel your best.  

d. Gratitude for a life well lived and loved is the greatest gift we can give to ourselves and others.  

If you enjoyed this post, send it to a friend and or add a comment. 

Enjoy your week and here is a recipe for you to try,

Lysa 

The Greenest Salad (from Heidi Swanson's 101 Cookbooks blog)

1 medium head of broccoli / 8 oz / TK g or equivalent broccolini, florets and stalks cut into small bite-sized pieces

1 small avocado, sliced

1/3 cup toasted pistachios

a bit of crumbled feta

a big splash of balsamic tarragon vinaigrette*

Bring a large saucepan of water to a boil, salt as you would pasta water, add the broccoli and simmer for just a minute or so until the broccoli is bright and just tender. Drain, run under cold water to stop cooking, pat dry with a clean cloth, and set aside.

Trim the base off the head of romaine, then slice it crosswise into 1/2-inch strips of lettuce. Wash well and dry gently but completely. Set aside someplace cold until ready to use.

Just before serving, in a large bowl, combine the broccoli, lettuce, and pistachios with a generous slug of vinaigrette. Toss well, add the avocado, and gently toss once or twice more, Serve topped with the feta, and a pinch of salt if needed. You can use any remaining vinaigrette drizzle over all sorts of vegetables, frittatas, bread, savory tarts, and the like.

Serves 4.

*Balsamic tarragon vinaigrette: In a blender or food processor, combine 1 small peeled shallot, 1/4 cup tarragon, 1/3 cup flat-leaf parsley, 1/4 cup balsamic vinegar, 2 teaspoons Dijon mustard, scant 1/2 teaspoon fine grain sea salt, and 3/4 cup extra virgin olive oil, and a squeeze of fresh lemon juice. Pulse until smooth, taste, and adjust with more lemon juice, salt, (or a kiss of something sweet), if needed. Makes about one cup of dressing.

Prep time: 10 min

Tip and Recipe of the Week!

October 1st, 2012

Hi Everyone,

My tip of the week for this very busy time of year?  Keep focused and keep life as simple as possible!
When you get stressed, take a minute and connect with yourself. What do you want? What's most important for your happiness right now (and or your family's happiness)?  Let go of the extras and see if  life feels more manageable.  Create a list of important to do's and take the list on one item at a time.
Also, remember to make time for fun!  Speaking of, here is a simple, fun, delicious recipe to try......

Recipe of the week: Roasted Cauliflower with Balsamic Vinegar and Parmesan Cheese ( recipe from Eating Well magazine)

Ingredients:
1 large head of cauliflower (washed, chopped into bite size pieces)
2 tbsp olive oil
1 tsp dried marjoram
1/4 tsp salt
2 tbsp balsamic vinegar
1/2 cup shredded Parmesan cheese

Directions
Preheat oven to 450 degrees
Toss cauliflower with oil, salt and marjoram in bowl.
Place cauliflower on baking sheet or casserole dish.
Roast for 15-20 until soft and then take out and mix with vinegar and cheese.
Place back in oven for 5-10 more minutes or until cheese is melted.

Enjoy!
Lysa

Fall Cleanse Starting Now!

September 18th, 2012

Hi Everyone,

Last week a friend of mine asked me to pass along the Liver Cleanse protocol I follow a couple of times a year.  While we ran together a couple of days later, she shared that she was in the process of 

doing the cleanse.  This inspired me to partake in my own cleanse.  Yesterday, I started following  the Liver Cleanse protocol. For those of you who haven't tried it before, it is a very gentle cleanse.  I will post the protocol at the end of this entry.  In addition to doing the regular protocol which is geared toward spring, I thought it would be fun to add a fall quality to it.  Here is what I am going to try.

• Adding more autumn harvest vegetables such as winter squash, brussels sprouts, onions, sweet potatoes.  Of course I will be having lots of dark leafy greens as well.
• Making baked apples a treat
• Adding more soups like butternut squash to my week

In addition to the food part of the cleanse, I am in the process of "cleansing my house" also called decluttering.  It is amazing how much stuff accumulates and how good it feels to clear it.

Here is the Liver Protocol as promised:
In the morning, rise and drink a shot of 1/2 cup of fresh lemon juice, 1 tbsp extra virgin olive oil (organic is best), pinch of cayenne.  If the amounts are too much for you, try the juice of 1/2 lemon and 1 tsp of olive oil with the pinch of cayenne.  Let this sit in your stomach before having anything else.

Drink 1-2 glasses of water.
During this cleanse time ( the duration is up to, one week -10 days is great), avoid coffee, sugar, alcohol and white flour.  Consume lots of veggies and veggie soups.  Do your best to avoid processed foods.

Remember what a gift this is to your body!
If you would like to join me in this, please do!  If you write in, I will give you support through your process.

Enjoy the quietness of this much needed rainy day!
Lysa

Tip of the week: Cleaning non organic fruits and vegetables

Hi Everyone,

Over a month ago, a friend emailed me and asked the best way to clean non- organic fruits and veggies.
In the past, I have always used diluted hydrogen peroxide.  Before I emailed her back, I decided to do a little research on the topic and share my findings with you all.

Here is the scoop. Firstly, before we get into a cleaning solution, it's important to know the Dirty Dozen and the Clean 15.

Here is a list of fruits and veggies that are on the EWG( Environmental Working Group)
Dirty Dozen list (these are to avoid because of their high pesticide content):

1. apples
2. celery
3. sweet bell peppers
4. peaches
5. strawberries
6. nectarines
7. grapes
8. spinach
9. lettuce
10. cucumbers
11. blueberries
12. potatoes
*green beans
*kale (also recommended to avoid)

Here are the clean 15 (okay to eat non-organic)
1. onions
2. sweet corn
3. pineapples
4. avocado
5. cabbage
6. sweet peas
7. asparagus
8. mangoes
9. eggplant
10. kiwi
11. cantaloupe
12. sweet potato
13. grapefruit
14. watermelon
15. mushroom

Here is what I have come up with fruit and veggie cleaners:

1. A combination of white or cider vinegar with 3% hydrogen peroxide mixed in a spray bottle ( the site didn't say how much of each so I would do half and half).  Use a dark spray bottle (can try using the bottle the hydrogen peroxide is in and just add a sprayer).  Keep by sink and spray veggies with it and then wipe off with clean, wet sponge and then rinse with water.

2. Mix 1 tbsp of lemon and 2 tbsp of baking soda in spray bottle with one cup of water.  Follow the above procedure.

3. 1 tbsp lemon juice & 2 tbsp white vinegar (distilled) & 1 cup water in spray bottle.  Follow the above procedure for cleaning.

4. 4 tbsp salt & juice of 1/2 lemon. Fill a large bowl with water and add the salt and lemon juice.  Let fruit and veggies soak for about 5-10 minutes and then rinse off.

Happy fruit and veggie washing to you!
Lysa

Prescription for Wellness

Hello Everyone,

Here we are in the last week of summer before school starts.  What I have been thinking about it is what I need to have in my daily life ( by daily I mean regularly not necessarily every day).  What came to mind is that could also be called my "prescription for wellness".

Here's what came to mind:

• time for introspection/ meditation/ journaling
• mindful eating and eating well (lots of fresh vegetables, water, minimal sweets, flour products)
• time for some kind of movement
• meaningful work
• playtime with my kids
• quality time with my husband
• time with close friends
• making time for family

There's definitely more on my list, but these were the first that came to mind.  What is your prescription for wellness?  What makes you feel happy, calm & at ease?

Recipe for the week:

Simple Tuscan Kale Salad:

1 bunch of chopped finely kale (washed & dried)

sea salt

olive oil

currants

parmesan cheese

balsamic vinegar or lemon

1. Place washed & chopped kale in bowl.  Sprinkle a pinch of sea salt on kale.  Drizzle a one count of olive oil on kale & the juice of 1/2 lemon.  Massage the kale with the oil, lemon and salt for one to two minutes.  The kale will get juicy.  Add two tbsp of currants and 1/4 cup of freshly shredded parmesan cheese.  Enjoy!

Have a great week!
Lysa

Tips of the week

Hi Everyone,

As a write, the sounds of summer are abundant.  The cicada sounds provide an orchestra in my backyard and the bees buzz around the butterfly bushes right outside my front dining room window.  

These sounds of nature are comforting and give me a sense of calm and ease.  

I found the tips for this week in a magazine a friend gave me entitled Whole Living.  There were two tips that struck me as really helpful.  Here they are:

1. Beat the afternoon slump: Instead of reaching for candy or a coffee when you are feeling tired in the afternoon, for protein.  Try almonds or some other nut or a hard boiled egg.  "Amino acids,... do a better job of stimulating the brain cells that help keep us awake and alert than do any other nutrients, a study published in the journal Neuron notes. Bonus: The neurons switched on by amino acids also tell your body to burn calories, suggesting that the right bite may actually kick up your metabolism."

2.  Walk Off Cravings: Craving sugar?  "Employees who took a brisk walk ate half as much chocolate afterward as those who rested at their desks.  The theory? The natural boost from walking may prevent people from resorting to treats for a hit of energy, scientists at the University of Exeter explain."

These tips were taken from the May 2012 issue of Whole Living, page 60.

Have a great rest of the week!  

Lysa I

Body & Soul Tips for the week

Hello,

Happy August!
Here is what I personally have been working on this week to feel my best:

1. Drinking more water.  This is something I am always reminding my clients to do but
need to do more of myself.  I always feel good and am more energized when I do it.

2.  Eating only when sitting down ( doing my best to not nibble as I cook/prepare food).
The outcome is that I feel more excited to eat ( probably because I am hungrier) when I sit down at meal time.

3. Stopping eating before I get full.  Mark David ( writer of Nourishing Wisdom, Slow Down Diet) recommends eating until you are about 3/4 full.  It feels good.

4. Cutting out my after dinner treat ( this is often a cracker with almond butter and jam). I realized I didn't need it. It was more of a comfort thing. I am getting used to having a lighter feeling in my stomach when I go to sleep. It fels good and I am hungry when I wake up.

Okay, I promised last week that I would keep these weekly tips short and sweet so time for me to say goodnight!

More next week....  until then be happy and well!
 Lysa

Smart Tips for You

I am coming out of my long hiatus of not blogging!  I will keep it short and sweet and hopefully helpful...


In July's edition of O magazine there is an article with an MD named Toni Bark.  It's a great article that includes a variety of smart things that you can do for your body.  


Here are my favorites:

• Make the perfect summer salad.  Bark's favorite: heirloom lettuces, wild arugula, and fennel.  Shave raw beets into the greens and add fresh berries or ground cherries, avocado, and something crunchy like cucumbers.  Dressing:  1/2 cup olive oil, 1/4 cup apple cider vinegar, 2 tbsp Dijon mustard, and 1 large clove garlic pureed together in a blender until creamy.  Top with walnuts or sunflower seeds.  

• Eat an energizing breakfast that include both protein and fat.  
• Eat Low Glycemic Foods like whole grains, nut butters, dark leafy greens, grass fed meats & poultry, fish.  Please note though that not all low GI foods are healthy.  
• Find a fun way to exercise.  (do an exercise that you enjoy)
• Get More Sleep. 

I hope you are enjoying summer, it's amazing that we are entering August already!  Enjoy it!  

Peace to you!

Lysa

Kale Salad Craze

Happy 2012!

The picture to the left is of my daughter Analie. I am embarrassed to say that I was attempting to pick a photo of a kale salad that I made recently but chose Analie instead and can't figure out how to change it. So, hopefully Analie's sweet smile while she shows off her bicep muscle will inspire you as much as kale salad!

I have long been a fan of kale since I met the beautiful vegetable in 1992 shortly after moving up to Woodstock and tasting it at "Blue Stone Country Foods" cafe. I instantly loved it and recognized it as a food my body soaked up happily. In the beginning, I always sauteed it with garlic, a little mustard, Tamari and a squeeze of lemon at the end of the cooking process. After a number of years, I experimented with a variety of ways of cooking it.

Then I met kale in a new form at "Elijah's" cafe in Woodstock, probably about 3 years ago. I was really surprised that I enjoyed it as I imagined that raw kale would be tough and lacking flavor. Since having it at Elijah's, I have been experimenting with different versions of kale salad.

I have found two important details in making raw kale salad: ideally the kale you are using is tender & you need to massage the kale with olive oil, salt & lemon to help break down the cellular wall of the leaf.

Sweet & Revitalizing Kale Salad

1 head of kale

2 carrots

olive oil

lemon

sea salt

cucumber

green apple

pumpkin seeds (optional)

dried currants/cranberries/raisins (your choice)

Directions: Wash kale well. Chop into bite sized pieces. Put in bowl and coat with olive oil (1 tbsp should do the trick). Add a couple of pinches of sea salt & a squeeze of lemon juice. Massage kale until it gets juicy. You will see some vibrant green juice at the bottom of the bowl. Shred the carrots, chop the cucumber & green apple and mix all together. At the end some toasted pumpkin seeds on top will add some extra flavor and crunch. A handful of dried currants or cranberries or raisins will add some texture and sweetness if you so choose.

Enjoy!

Here's a nice quote my friend Leah had on her New Year's post for her yoga newsletter: "may you find contentment with what is". That is my mantra for 2012. I will add, may you find contentment with what is while you strive for what could be!

All the best,

Lysa