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.  

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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

Feel Good Sunday Post: Winter Wonderland

Hi Everyone,

If you live the Hudson Valley, I hope you are experiencing the Winter Wonderland that is surrounding you!  The snow was right on time this year as we are deep into the midst of the holiday season.  While I have been excited about gifting those I love with treats, and getting together with friends, I have also found myself wanting to retreat and go to sleep much earlier than usual.  While I normally push myself through those feelings, this season, I have actually been getting into bed early and spending a little more time in solitude.  In other words, I have been respecting that little voice that has to work hard to get my attention!  I suppose it is because I am getting older that I am finally realizing that with retreat comes restoration.  I hope you all are managing to find time to retreat if you need to.  A little bit of rest can go a long way!

Next weekend, we officially head into winter.  In Chinese Medicine, the kidneys and bladder rule the winter season. The kidneys play a powerful role in many of the body's functions.  Among them is a person's vitality and resistance to illness. For this reason, it is important to give our kidneys special attention during the cold season.  There are many foods to support the kidneys, they include those that are very dark in color such as  dark fruits such as blueberries and black berries;  dark leafy green vegetables, asparagus;   black beans, black sesame seeds, flax, pumpkins and black walnuts.  Foods from the sea, such as fish, shellfish, seaweed, kelp, and sushi are also supposed to be good for the kidneys/bladder.  Millet and barley are grains known to nourish the kidneys as well.  Since the kidneys control the water in our body, drinking enough fluids (6-8 glasses daily) is important.  

As we head toward the end of the year, I want to let you know that I will be leading a 10 day online cleanse starting the first week of January.  It will start on January 5th and go through the 14th.  I will provide a list of suggested foods and foods to avoid during the cleanse. I will also provide a menu plan with recipes.  Since we are in winter, the menu will focus on warming foods and will give special attention to those foods that support the kidneys and bladder.  There will be both omnivore and vegetarian options. I am going to try to bring a more Paleo version meal plan into the mix even for vegetarians for those who don't great with beans and grains.  This has been a little tricky in the past, but I have found some new sites to use for recipes, so I have some new ideas!  

The charge for the cleanse will be $25.  I will send more info about the cleanse next week as we get closer the date.  

For now, even though it is easy to get off kilter with all that we need to do for the holidays, take the time to breathe in the beauty all around you.  Take in the love of your friends, pets, family and co-workers.  Experience the power of this moment and let go of the fear/anxiety of the future.  There is a wonderful  quote I have on a card I bought years ago that reads "You whose day it is get out your rainbow colors and make it beautiful." 

Here are two great recipes for nourishing the kidneys from M.Cissy Majebe in New Life Journal  (April- May 2003)  

Essence Nourishment (modified)

1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup black sesame seeds
1/2 cup white sesame seeds

Dry toast the pumpkin seeds and sunflower seeds in a skillet by continually moving them around in the pan over medium heat, until the seeds start to pop.  Remove the seeds from pan and toast all of the smaller seeds in the pan and dry roast them until they start to pop.  This will take only about 2-5 minutes.   Mix all of the seeds together and sprinkle over food or use as a snack. 

Warming The Gate of Life Cereal 

3 cups cooked brown rice
1 1/2 tsp tsp cinnamon powder
1 cup milk (your preference, I like almond milk)
1/4 cup chopped walnuts
9 chestnuts, chopped or mashed (optional)

Place all ingredients in pan, heat and serve.

Have an excellent week!  If you have any questions about the cleanse, please let me know!
Lysa 

Feel Good Sunday Post: Tips for Getting Back on Your Game After Thanksgiving

Hi Everyone,

Despite my best efforts to not overeat on Thanksgiving, the two "slivers" of pie I opted for after the
Thanksgiving meal, sent my system over the edge into that place of food overload. I did get outside the next day for a brisk walk but I indulged in more pie over the weekend and am now feeling the effects of it.  So…. time to get back on my game.  In case this happened to you too, I want to share what I will be doing this week to re-focus after my holiday break.

Tips for Lightening Up:

• Water, water, water…  lots of it- think of it cleansing your system
• Movement- every day- walks, pilates, yoga (at least 30 each day- my personal goal will 
• Less grains, more vegetables and protein
• Extra sleep
• Focusing on all the blessings of life- nature, friends, family, food, home, clothes (so many)

Last night I made a simple, delicious beet/carrot salad that will probably come in handy these next couple of days as the sugar works its way out of my system and the cravings for sweet call to me.

I am sharing the recipe in case you want to give it a whirl.  It will help satisfy your sweet tooth while giving you nourishment!  

 Beet Carrot Salad with an Asian Twist

1 medium beet- grated

2 carrots- grated

2 scallions- chopped finely

sunflower seeds- toasted

black sesame seeds-ground (1/2 tsp)

1 tbsp toasted sesame oil

1 tsp rice vinegar

1/4-1/2 tsp ume vinegar or tamari if you don't have ume

Fresh juice of one lime

Mix all ingredients together and enjoy!  

Last night I stumbled upon a poem that I want to share with you written by Mitch Ditkoff, a Woodstock poet.

"May I stay here forever

 in this perfect place of 

peace with you-

the sacred space between

in breath and out."

Enjoy your week!

Lysa