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