Good Morning Everyone,
I am writing to you from Vermont, where we are visiting some family and having a mini ski vacation.
It is a beautiful snowy winterland here. I have surrendered to the extended version of winter this year, and for that reason, am able to enjoy the snow!
Skiing brings up a lot of fear and anxiety for me which puts me in a less than powerful place to say the least. Yesterday, while I started going into my self criticizing place, I was able to pause those thoughts and realize how awesome it was that I was actually skiing and working with my fears. I decided that I could either complain at myself for being so fearful OR I could focus on how cool it was that I making an effort and I could enjoy myself as much as possible.
As a result, I spent the day with my kind sister in law who patiently and lovingly spent the day on the easy trails with me and showed me how to open my chest during skiing, and move my hips side to side for an easier motion. There were a few moments yesterday when I actually felt relaxed and at ease skiing. I felt the breeze brushing against my face as I went down the mountain. I saw the snow on the trees and smelled the fresh, wintry air (usually, I am focused on not hurting myself).
Today, I look forward to getting back on the trail and opening myself to the possbility of what I "can" experience.
Let me ask you- where in your life can you focus on what "you can" do? Where can you find a place in your life to open yourself to? Where are you focusing on "can't" instead of "can"?
With your food, are you focusing on what you are doing to increase the healthy foods? When we do this, the less healthier foods fall away.
Let today be a day to bring more of what you want into your life. More love, more joy, more nourisment. Enjoy this day as it is and keep open to the possibilites of where that might bring you!
Below is a super simple recipe for a lunch that I made two days in a row because I loved it so much.
I hope you try it and enjoy it!
Lysa
Broiled Asparagus with Garbanzo Beans and Goat Cheese
1 bunch of washed, ends chopped off pencil thin asparagus
1 can of garbanzo beans (BPA free)
1/2 cup of crumbled goat cheese
splash of extra virgin olive oil
sea salt and pepper to taste
Set over on broiler mode. Place asparagus on cookie sheet or glass pyrex dish. Coat asparagus with a splash of olive oil. Mix to get all asparagus covered. Sprinkle sea salt and pepper. Place under broiled until asparagus is a bit tender. Take out and then add garbanzo beans and goat cheese. Set timer for 3 minutes, when timer goes off, check to see if goat cheese has browned. If so, take out, if not, set timer again for another 2 minutes. Take out and place in bowl. Quick and delicious!
This is good for 2-3 servings depending on how hungry you are.
Monday, March 25, 2013
Monday, March 18, 2013
Feel Good Monday Post: Nourishing & Listening to Your Gut
Happy Monday All,
Years ago, I was speaking with a friend who was quite knowledgeable about supplements.
He told me that the best thing I could do for my over all health would be to take a probiotic everyday.
I have resistance to taking any supplements daily, but because I really respected his opinion, over the years, I have taken a probiotic somewhat regularly. This week, I have been doing some research on intestinal health and ant-inflammatory diets. What I found, brought me back to my friend's recommendation and seemed important enough to share with you.
The reason why it's so important to take probiotics regularly is because 70-80% of our body's immune cells are in our gut. Isn't that amazing? Here is another interesting piece of info: 95% of the "feel good" hormone - seratonin is also produced in our gut. Seratonin regulates important functions such as our appetite, mood, sexual behavior and sleep.
Here are some ways to nourish your gut:
1. Eat lacto-fermented foods such as sauerkraut, kim chee, beets, etc (the bottle will need to specifically say "lacto-fermented").
2. Avoid sugar. Yes, it almost always comes back to this, doesn't it?
3. Have as many organic foods as possible, pesticides can cause intestinal inflammation.
4. Eat many vegetables as they are considered "prebiotics" because they feed the good bacteria in your system.
5. Eat a good source of yogurt/ kefir. Many commercial brands do not contain effective cultures.
6. Take a good probiotic. Try to get one that is not enteric coated, acid resistant, from a reputable manufacturer. Many probiotics are actually ineffective. Also, it is VERY important to take probiotics on an empty stomach.
7. Trust your gut! Our gut is known by some as our "second brain". Our gut sends signals to our brain when we are anxious. Listen to what you are feeling inside. That doesn't mean that you shouldn't do something that scares you, but it does mean that you should pay attention to when you are feeling uneasy and question what it is about.
Below is a link to a DELICIOUS bread that my friend Lisa, gifted me with last week. I haven't made it yet, but plan to. If you use gluten free oats, it is a gluten free bread that is pleasurable and satiating. Nice to have for breakfast with cocunut butter, goat/sheep cheese, nut butter or as a sweet treat later in the day with apple butter or jam.
Years ago, I was speaking with a friend who was quite knowledgeable about supplements.
He told me that the best thing I could do for my over all health would be to take a probiotic everyday.
I have resistance to taking any supplements daily, but because I really respected his opinion, over the years, I have taken a probiotic somewhat regularly. This week, I have been doing some research on intestinal health and ant-inflammatory diets. What I found, brought me back to my friend's recommendation and seemed important enough to share with you.
The reason why it's so important to take probiotics regularly is because 70-80% of our body's immune cells are in our gut. Isn't that amazing? Here is another interesting piece of info: 95% of the "feel good" hormone - seratonin is also produced in our gut. Seratonin regulates important functions such as our appetite, mood, sexual behavior and sleep.
Here are some ways to nourish your gut:
1. Eat lacto-fermented foods such as sauerkraut, kim chee, beets, etc (the bottle will need to specifically say "lacto-fermented").
2. Avoid sugar. Yes, it almost always comes back to this, doesn't it?
3. Have as many organic foods as possible, pesticides can cause intestinal inflammation.
4. Eat many vegetables as they are considered "prebiotics" because they feed the good bacteria in your system.
5. Eat a good source of yogurt/ kefir. Many commercial brands do not contain effective cultures.
6. Take a good probiotic. Try to get one that is not enteric coated, acid resistant, from a reputable manufacturer. Many probiotics are actually ineffective. Also, it is VERY important to take probiotics on an empty stomach.
7. Trust your gut! Our gut is known by some as our "second brain". Our gut sends signals to our brain when we are anxious. Listen to what you are feeling inside. That doesn't mean that you shouldn't do something that scares you, but it does mean that you should pay attention to when you are feeling uneasy and question what it is about.
Below is a link to a DELICIOUS bread that my friend Lisa, gifted me with last week. I haven't made it yet, but plan to. If you use gluten free oats, it is a gluten free bread that is pleasurable and satiating. Nice to have for breakfast with cocunut butter, goat/sheep cheese, nut butter or as a sweet treat later in the day with apple butter or jam.
Enjoy your week and remember to listen to your gut!
Monday, March 11, 2013
Feel Good Monday Post: Greenify your Life!
Hi Everyone,
Yesterday I went to the St. Patrick's day parade. Everywhere I looked, green could be seen!
I thought I would take this opportunity to write about "greenifying your life". What does this mean? My suggestion is that you make it mean bringing more "green" into your routine....
Adding Green could mean:
Yesterday I went to the St. Patrick's day parade. Everywhere I looked, green could be seen!
I thought I would take this opportunity to write about "greenifying your life". What does this mean? My suggestion is that you make it mean bringing more "green" into your routine....
Adding Green could mean:
- bringing more dark leafy greens to your plate
- adding 1 tsp of liquid chlorophyll in your water
- drinking green tea
- getting outside more
- being more conservative with your use of disposable plastic bags, etc
- making some green smoothies
- having a daily salad
- connecting with the green that is inside of you (the more tender, optimistic you)
- snacking on celery
I am guessing I could go on and on. What does greenifying your life mean to you? Please feel free to comment or reply to me.
After coming home from the parade, I felt inspired to make something with the cabbage I had in the fridge. I wound up making an Asian style salad that was super simple and yummy.
Here is the recipe:
Lysa's Sweet & Crunchy Sesame Cabbage Salad
3 or 4 cups of shredded cabbage
1 small apple chopped
handful of raisins
2 tbsp sesame oil
1 tbsp rice vinegar
1 tbsp Mirin (rice cooking wine)
sea salt or 1 tsp tamari
1/2 cup shredded carrot (optional)
pinch of cayenne (optional)
handful of toasted pumpkin seeds
Mix all the above together in a bowl and serve.
Crunchy, sweet, chewy and a little tangy!!!
Have a great week...
Lysa
Monday, March 4, 2013
Feel Good Monday Post: Rethinking March and Kale Salad with Roasted Beets
Hi Everyone,
Welcome to March! I must confess that historically it is not my favorite month. By now I am usually ready for spring and the beauty it brings with it which inevitably sets me up for being disappointed with March and its greyness (although today was gorgeous). This year, I am taking a new approach. How will I get ready for spring? My plan is to work on clearing out the piles of paper and other chores I have yet to get to this season. I have already started. I am giving myself 15 minutes a day of de-clutter time until I get through those piles. My plan is to be done by the time the warmer weather comes and calls me to be outside playing with my kids or in the garden. I am thinking of March as an opportunity to tie any loose ends that I have not gotten to this winter. Do you have anything you would like to clear before spring comes your way?
Here is a yummy recipe that will give us the nourishment we need to plow through March and all we hope to do! It mixes the flavor of bitter, sweet and has some nice texture too with the pignoli nuts. Enjoy!
Lysa
Warm Kale Salad with Roasted Beets, Caramelized Onions and Toasted Pignoli Nuts with Balsamic Vinaigrette
Ingredients for salad:
1 bunch of kale (washed thoroughly, stems removed and chopped into ribbon like pieces)
1 red onion (cut into finely sliced long pieces)
1 bunch of small beets, or 4 medium beets (scrubbed clean and quartered)
olive oil
sea salt
pepper
Ingredients for dressing:
1 cup extra virgin olive oil
½ cup balsamic vinegar
¼ tsp maple syrup or honey
sea salt to taste
pepper
¼ tsp mustard
Directions:
1. Preheat oven to 400.
2. Place beets into roasting dish. Coat with olive oil, salt and pepper. Keep in for about 30-40 minutes or until tender (poke with fork to test). Move beets around a few times while they are roasting.
3. Put kale in bowl and coat with about 1 tsp of olive oil and sprinkle sea salt onto kale as well. Massage the kale for about 3 minutes. It should start to get softer and juicy. Put in fridge and let sit.
4. To caramelize onion, heat skillet with a 1-2 count of olive oil (enough to coat pan). Place onions in pan and sprinkle with salt. Let sit on medium low heat for about 15 minutes until soft and browned.
5. To toast pignoli nuts, place in skillet. Heat skillet with medium heat and let sit. Move nuts around every few minutes until they are slightly browned and fragrant.
6. To make dressing, put all the ingredients in a glass jar and cover. Shake until mixed well.
7. When beets are ready, take kale out of the fridge and place in bowl. Mix the warm onions and beets in bowl with kale. This should do the job of warming up the kale.
8. Pour ¼ cup of dressing onto salad ( enough to moisten but not drown the salad). Toss together and then sprinkle pignoli nuts on top.
Serves 4-6
Welcome to March! I must confess that historically it is not my favorite month. By now I am usually ready for spring and the beauty it brings with it which inevitably sets me up for being disappointed with March and its greyness (although today was gorgeous). This year, I am taking a new approach. How will I get ready for spring? My plan is to work on clearing out the piles of paper and other chores I have yet to get to this season. I have already started. I am giving myself 15 minutes a day of de-clutter time until I get through those piles. My plan is to be done by the time the warmer weather comes and calls me to be outside playing with my kids or in the garden. I am thinking of March as an opportunity to tie any loose ends that I have not gotten to this winter. Do you have anything you would like to clear before spring comes your way?
Here is a yummy recipe that will give us the nourishment we need to plow through March and all we hope to do! It mixes the flavor of bitter, sweet and has some nice texture too with the pignoli nuts. Enjoy!
Lysa
Warm Kale Salad with Roasted Beets, Caramelized Onions and Toasted Pignoli Nuts with Balsamic Vinaigrette
Ingredients for salad:
1 bunch of kale (washed thoroughly, stems removed and chopped into ribbon like pieces)
1 red onion (cut into finely sliced long pieces)
1 bunch of small beets, or 4 medium beets (scrubbed clean and quartered)
olive oil
sea salt
pepper
Ingredients for dressing:
1 cup extra virgin olive oil
½ cup balsamic vinegar
¼ tsp maple syrup or honey
sea salt to taste
pepper
¼ tsp mustard
Directions:
1. Preheat oven to 400.
2. Place beets into roasting dish. Coat with olive oil, salt and pepper. Keep in for about 30-40 minutes or until tender (poke with fork to test). Move beets around a few times while they are roasting.
3. Put kale in bowl and coat with about 1 tsp of olive oil and sprinkle sea salt onto kale as well. Massage the kale for about 3 minutes. It should start to get softer and juicy. Put in fridge and let sit.
4. To caramelize onion, heat skillet with a 1-2 count of olive oil (enough to coat pan). Place onions in pan and sprinkle with salt. Let sit on medium low heat for about 15 minutes until soft and browned.
5. To toast pignoli nuts, place in skillet. Heat skillet with medium heat and let sit. Move nuts around every few minutes until they are slightly browned and fragrant.
6. To make dressing, put all the ingredients in a glass jar and cover. Shake until mixed well.
7. When beets are ready, take kale out of the fridge and place in bowl. Mix the warm onions and beets in bowl with kale. This should do the job of warming up the kale.
8. Pour ¼ cup of dressing onto salad ( enough to moisten but not drown the salad). Toss together and then sprinkle pignoli nuts on top.
Serves 4-6
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