Feel Good Monday Post, Winter Cleanse Needed!

January 7th, 2013

Hi Everyone,

I almost made it through the holidays without getting pulled into the sugar vortex, but no such luck!
So, in an effort to return to my normal mostly sugar free state, I am about to embark upon a cleanse.
Since it's always easier to do something in a group, I thought I would reach out to those of you who read my posts and see if you would like to join me.

Now, before your knees start shaking, I will let you know that it won't be too radical.  My plan is to incorporate extra greens into my day by making a pot of a green soup, having salads and green smoothies and or veggie juices.  The following will be eliminated during the cleanse time:  wheat, sugar, alcohol, coffee and dairy except for sheep/goat cheese.  If that sounds too scary, you can pick from these food items what you think you can live without for 10 days and be okay with that.  My motto is even just adding extra greens and doing nothing else is still beneficial.  If you want to dive in with me, please do!

I am going to create an email group for the cleanse.  Those that are included will get a little note once a day during the 10 period.  Before we start, I will give you soup ideas, veggie juice and green smoothie ideas as well as green sides.  If you are a meat eater, you need to do your best to eat high quality meat at this time (it would be great to always do this).  Lots of water too!

I will start the cleanse on January 10th. If you would like to join me, please let me know and I will include you on the list.

The group members will also be able to chime if they would like to.  I have done a mini version of this before after leading a Spring Cleanse and Renewal Workshop and it was a lot of fun.  It should be done in the spirit of lightheartedness and exploration as opposed to drudgery and depravation. It is temporary and is just a nice way to clear out for the new year.  

There will be no fee for this guided cleanse as it will be a mutual supportive group.

Here is a great recipe from the Paleo Plan website www.paleoplan.com. Great resource for grain free recipes.  

I hope to hear from you!
:) Lysa

• Spicy Spaghetti Squash 
• 
  
• 1 large spaghetti squash
• 1/2 cup slivered almonds
• 1 Tbs coconut oil
• 1/2 - 1 tsp ground chipotle
• 1/2 tsp sea salt
• 1/8 tsp freshly grated nutmeg

Instructions

1. Bake for 45 minutes or so, until the squash is soft to the touch.
2. Meanwhile, add the slivered almonds to a small saute pan over medium-low heat.  Stir constantly until they turn golden brown.  Note: the almonds will burn quickly if not stirred, or if left unattended!  Set aside.
3. When squash is done cooking, remove it from the oven and cool until it can be comfortably handled.
4. Turn the cut side up, and remove from the rind with a fork.  This should be done cross-wise, so the strands of squash fall out like spaghetti.
5. Toss the spaghetti squash strands in coconut oil, ground chipotle, nutmeg and sea salt, and top with toasted almonds.  Great warm or cold.

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