Feel Good Monday Post: Listen Well

June 23rd, 2013

Hi Everyone,

My computer is finally up and running again, hurray!

I hope you are all off to a wonderful start of summer. June is a busy month for many of us. Lots of end of the school year events and celebrations. Taking the time to check in with both ourself and another brings life to the moment we are in. If can listen well, wonderful moments are created! Below is a famous Sanskrit Proverb I found in a collection of poems last spring.  It has stayed in mind these last couple of months.  As we close this busy month , I thought I would share it with you with the hope that we all remember to savor the day.

Look to this day, 
For it is life, 
The very life of life. 
In its brief course lies all 
The realities and verities of existence. 
The bliss of growth, 
The splendor of action, 
The glory of power. 
For yesterday is but a dream, 
And tomorrow is only a vision. 
But today, well lived, 
Makes every yesterday a dream of happiness. 
And every tomorrow a vision of hope. 
Look well, therefore, to this day. 

Below is a recipe by a chef that I recently discovered through two foodie friends of mine. His name is Yotam Ottolenghi.   Each of his recipes are bursting with flavor and are gorgeous to look at as well.  If you are looking for a new cookbook, check out Plenty and/or Jerusalem.  

Enjoy and Happy Summer!

Lysa

Recipe: Green Bean Salad With Mustard Seeds And Tarragon

By Yotam Ottolenghi

Serves 4

1 1/4 cups green beans, trimmed

2 1/4 cups snow peas, trimmed

1 3/4 cups green peas (fresh or frozen)

1 tsp mustard seeds

3 tbsp olive oil

1 tsp nigella seeds

1/2 small red onion, finely chopped

1 mild fresh red chile, seeded and finely diced

1 garlic clove, crushed

grated zest of 1 lemon

2 tbsp chopped tarragon

coarse sea salt

1 cup baby chard leaves (optional)

Fill a medium saucepan with cold water and bring to the boil. Blanch the green beans for 4 minutes, then immediately lift them out of the pan and into iced water to refresh. Drain and dry.

Bring a fresh pan of water to a boil and blanch the snow peas for 1 minute only. Refresh, drain and dry. Use the same boiling water to blanch the peas for 20 seconds. Refresh, drain and dry. Combine the beans, snow peas and peas in a large mixing bowl.

Put the coriander seeds, mustard seeds and oil in a small saucepan and heat up. When the seeds begin to pop, pour the contents of the pan over the beans and peas. Toss together, then add the nigella seeds, red onion, chile, garlic, lemon zest and tarragon. Mix well and season with salt to taste.

Just before serving, gently fold the chard leaves, if using, in with the beans and peas, and spoon the salad onto plates or into bowls.

Feel Good Monday Post: Remembering the Basics

Hi Everyone!

Happy June!
Last week I didn't write, my computer was (still is) having great difficulties and I was preparing
to go on a trip to Washinton DC with about 75 7th graders as the school nurse. It was an amazing time and many lessons learned.

One of those lessons was learning what I need in order to function at my best. I need to have the following: lots of water, greens (twice day) and some form of exercise.
I can go one or two days without the above, but after that, I feel like I am in someone
else's body (not in one that I would choose).

What do you know about yourself and what you need to feel good and have a sense of well being?
Jot it down and keep the list somewhere visible. Honor your needs and you will be able to give so much more to those around you.


During the last workshop my friend Lisa Preston and I did together, Lisa brought in jicama sticks (julienned  jicama) with lime and a pinch of sea salt. It was first time having raw jicama. I so enjoyed the crunchiness of it and the flavor with the lime and salt. As we move into the warmer weather, having this as a go to snack is wonderful. Try it and let me know what you think! 

Enjoy your week and remember to honor your body's needs. It will thank you for it and you will receive much in return!!!

In happiness and health,
Lysa    

Feel Good Monday Post: Braving New Heights & Southwest Black Bean and Roasted Sweet Potato Burger Recipe

Happy Monday Everyone~

Last week my family and I visited my mom in Queens for Mother's Day. When we were at the playground watching my kids do all kinds of daring feats, I asked my mom if I was as passive of a kid as I remember being.  The answer was YES.  She told me that if she was pushing me on a swing, I would say "not so high".  When she shared this, my adult fear of skiing all made sense.  In fact, many things became clearer!  I share this because it seems like sometimes (like right now), life asks us  to brave new heights that are out of our comfort zone.

Sometimes we have a choice as to whether we brave them or not, other times,we don't.  It seems important to keep in mind that even if we do what is being asked of us kicking and screaming, we will grow from the experience and become stronger, deeper, and more capable.  Keeping that in mind, maybe taking another approach such as choosing "trust and surrender" might actually be easier path for us ( just a thought).

So.... is there an area in your life where you are being asked to stretch or "brave new heights"?
Can you breathe into it and go for it?  Or can you breathe and be patient with the process of growth and development?  See if you can give it a whirl....

While you are embarking upon that big endeavor, here is a recipe from Pam Brown, owner of the Garden Cafe in Woodstock.  Pam's Southwest Black Bean and Roasted Sweet Potato Burgers, rock!  This recipe makes about 10 small burgers so you can freeze them and have them on hand when needed.

Be well and have a fun week!
Lysa

Southwest Black Bean and Roasted Sweet Potato Burger-Pam Brown of the Garden Cafe

Makes 10 patties

2 cups cooked black beans, mashed

Sweet potatoes to = 2 cups when peeled and cut into small cubes

2 teaspoons olive oil

salt

3 oz yellow onion, diced

2 teaspoons garlic

3 tablespoons tamari

2 teaspoons ground cumin

pepper

7 oz cooked rice

1 ½ teaspoons Worcestershire sauce

1 oz cornmeal, plus 1 ounce for dredging

Preheat oven to 350.

Place the mashed black beans in a bowl. Peel and cut sweet potatoes, dropping them in cold water as you cut them.  Darin well and and toss with olive oil and salt.  Spread them out in an even layer on a lightly oiled baking sheet.  Roast in the oven for 25-3o minutes, or until tender.  Toss occasionally.

Heat a bit of olive oil in a large saute’ pan over medium high heat.  Add the onion and garlic and cook until lightly browned.  Add the onions to the bowl of beans. Stir in the tamari, cumin and salt and pepper to taste.  Add the cooked rice, sweet potatoes, Worcestershire sauce, and 1 oz of cornmeal. Mix well and adjust the seasonings.  Form into 4 ½ oz patties and dredge lightly in the remaining 1 oz of cornmeal.  Heat a cast iron skillet over medium heat and add more olive oil.  Add the burgers and brown lightly on each side.  Place on a baking sheet and bake for 10 minutes.  Serve with salsa and guacamole on your favorite bun or bread.

Take the Whole Foods Challenge!

Happy Monday Greetings Everyone!

As a nutrition coach, many people share with me that they want to "eat better" but can't seem to get motivated to do so.  The more I do this work, the more it has become apparent to me that focusing on eating whole foods is the answer to eating healthier.  When we focus on increasing real foods, the processed stuff will fall away (at least in large amounts, we all need a little snacky crunch factor in our lives sometimes).

So... if you are one of those people who really WANT to eat better but can't seem to summon up the mojo to do it,  I suggest you take the "Whole Foods Challenge". 

What is it?? Make a commitment for one week to eat as many whole foods as you can.  That means avoiding anything boxed or with more than a couple of ingredients.  Depending on how serious you want to get, you can do it on different levels.  

For some it might mean literally only eating one ingredient foods (apples, almonds, fish, eggs, rice, quinoa, cheese, etc).  For others it might mean eating- the above and corn chips, or whole grain bread, noodles, etc.  The important part is that you avoid anything that has more than 5 ingredients.  Guaranteed your diet will be cleaned up in a big way.

The benefit? See and feel your energy rise!!!  

If you do this and feel the benefits, PLEASE share them with me.

Also, here a recipe my friend Lucia shared with me and actually gifted me with a piece of that will knock your socks off.  

AND last but not least, if you are yearning to find a way to carve out time in your busy schedule to prepare healthy meals and get in daily yoga, please join Lisa Preston and I for our last workshop of the season at the Woodstock Physical Therapy Studio on Rte.212 in Woodstock, this Saturday, May 18th, from 3-5:30.  The fee is $40.  This workshop will give you powerful tools to incorporate healthy meals and movement into your daily life!  What a wonderful gift for yourself or someone you love... :) 

Have a beautiful week!
Lysa

Cheesy Quinoa Bake http://susanspungen.com/

Ingredients:
1 package or 5 oz of spinach

1 tsp olive oil
1 onion, diced
1 clove garlic, minced
2 eggs beaten
1/4 cup Greek yogurt
4 cups cooked quinoa (1 cup uncooked)
8 oz feta, crumbled
3 scallions, thinly sliced (1/2 cup)
1/4 cup dill, chopped
3/4 tsp sea salt
freshly ground pepper
1 tsp butter for greasing pan

---

• SERVINGS: Serves 6 to 8

PREPARATION

1. Preheat oven to 375º
2. Place spinach in a large saucepan with a pinch of salt and a splash of water and cook, covered, stirring frequently until completely wilted, about 3 to 5 minutes. Rinse with cold water, squeeze dry, and chop. Set aside.
3. In a medium sauté pan, heat 1 tsp. olive oil and cook onions and garlic until translucent, 5 to10 minutes.
4. Whisk together the eggs and yogurt. Combine the onion mixture, quinoa, feta, scallions, dill, spinach, egg mixture, and salt and pepper. Mix well. Butter a 2-quart baking dish and spread the quinoa mixture evenly in it. Bake until golden brown on edges, about 35 to 40 minutes. Cool slightly, cut into squares and serve.

INGREDIENTS

• 1 package baby spinach (5 oz)
• 1 tsp. olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• 2 eggs, beaten
• ¼ cup Greek yogurt
• 4 cups cooked quinoa (1 cup uncooked quinoa, cooked according to package directions)
• 8 oz. feta, crumbled
• 3 scallions, thinly sliced (1/2 cup)
• ¼ cup dill, chopped
• ¾ tsp. salt
• Freshly ground pepper
• 1 tsp. butter for greasing pan

Feel Good Monday Post: Finding Time and Maintaining Balance

Happy Early Monday Everyone!
I have a busy tomorrow, so I thought I would send a quick note out to welcome in the week.
I recently found an old journal that was given to me by the nutrition school I went to many years ago.
There are a bunch of great quotes and guided exercises in the journal.
Here is one that spoke to me entitled "where does my time go?" (does this sound familiar?)
What are the top 3 priorities in your life?
Do you spend most of your time on these things?
List all the activities that eat up your time. These might include surfing the web, watching tv or doing  too many favors for others.
How could you reorganize your life so that you spend more time on what is most important to you?

That exercise will keep us busy this week.

If you are finding yourself overwhelmed with "Finding Time and Maintaining Balance" in your life, come join Lisa and I for our last workshop of the season entitled (you guessed it) "Finding Time and Maintaining Balance". We will explore a variety of ways to incorporate healthy meals and a yoga practice into your daily routine even when life is crazy.  The class will be held on May 18th, from 3-5:30 pm at the Woodstock PT Studio on rte.212.  The fee is $40.

Below is a wonderful recipe from Heidi Swanson.
Enjoy your week!
Lysa

Kale Market Salad

Lacinato kale is my variety of choice here.

Green Garlic Dressing:
2 stalks green garlic (or scallions), rinsed and chopped (~1/4 cup)
1/4 teaspoon fine grain sea salt, plus more to taste
2 tablespoons fresh lemon juice
1/3 cup / 80 ml extra virgin olive oil
2 tablespoons ripe avocado
1 teaspoon honey, or to taste
fresh pepper to taste

1/2 bunch kale, destemmed, torn into pieces
1 cup / 5.5 oz cooked farro or wheat berries (semi-pearled or whole)
4-5 farmers' market carrots, very thinly sliced
1 small bulb of fennel, transparently sliced
1 avocado, cut into small cubes
a big handful of almond slices, toasted

Make the dressing by using a hand blender or food processor to puree the green garlic, salt, lemon juice, olive oil, avocado, honey, and pepper until smooth. Taste, and adjust with more salt, or honey, or lemon juice.

Before you're ready to serve, combine the kale with about half of the dressing in a large bowl use your hands to work the dressing into the kale, softening up the kale a bit in the process. Add the farro, carrots, and fennel, more dressing, and a couple pinches of salt, and toss again. Taste, and add the last of the dressing if needed. This is a salad I like quite heavily dressed. Add the avocados and almonds and give one last gentle toss.

Serves 2-4.

Prep time: 10 min

Feel Good Monday Post: What's on Your Plate?

Hello, Happy Monday All!

Last week, I had the pleasure of watching the film, "What's on Your Plate?" and being on a discussion panel after the screening.   I found the film incredibly inspiring! It is a documentary narrated by two girls in their early teens who live in NYC, who question where the food we eat comes from, and why choose to eat what we eat.  The film touches on so many important issues:

• The benefits of eating locally
•  The importance of eating whole foods 
• The magic of growing our own food
• The joy of cooking
• The powerful effect eating whole foods has on our body
• What school food could look like and how important it is to take small steps towards creating a healthier school food menu.  

The film has both a light hearted and deep feel to it.   If you have children and want to get them excited about eating well, having them watch it is a great place to start. 

Here is the website for the film:http://www.whatsonyourplateproject.org/about/synopsis
In order to watch it, there is a fee of $3.99 to streamline online for 24 hours or you can buy the DVD.  It will get you excited about planting a garden or even a couple of veggie/herb/ fruit plants outside your window if you live in the city. Most importantly, it inspire you to connect with your food and yourself!

Speaking of eating locally, if you are local- come to the Meet, Greet and Eat tonight at the Onteora HS.  There will be many of our local, fabulous chefs present, cooking delicious d'oeuvres.  It is always a fun community event.  I will be there demoing how to make "kale salad"!

Admission is free, with a $2 charge per hors d'oeuvre. It will run from 5:30-7:30 The HS is located on rte @28 in Boiceville. Chefs include: Bread Alone, Cucina, Fleisher’s Grass-Fed and Organic Meats; Hickory BBQ; Jane’s Ice Cream; Joshua’s Café; Oriole 9; Peekamoose Restaurant and Tap Room; Phoenicia Diner; Pika's Farm to Table; Red Onion; and Yum Yum Noodle Bar. www.meetgreetandeat.org

Also,  if you are longing to feel more energized and strong in your body, join Lisa Preston and I this coming Saturday, May 4th from 3-5:30 pm for our Energy and Weight Loss workshop.  This will be a powerful workshop focused on eating and practicing yoga for increased energy and weight loss.  

The fee for the workshop is $40. Please email me

Lysa.Ingalsbe@gmail.com or call 594-2127 to register.

Here is a yummy salad to try from ohsheglows.com

Warm Spring Salad:

Vegan, gluten-free, nut-free, soy-free

Yield: 4 servings

Ingredients:

• 1 cup uncooked quinoa (or try speltberries for a twist)
• 1/2 tbsp extra virgin olive oil
• 1 leek, sliced into rounds or half moons
• 2 garlic cloves, minced
• 1 bunch asparagus, ends broken off and chopped into 1-inch pieces
• 1 cup diced strawberries (optional)
• 3/4 cup fresh or frozen peas
• 1 cup fresh parsley, roughly chopped
• 2-3 tbsp extra virgin olive oil, to taste
• 3 tbsp fresh lemon juice
• 1/2 tbsp pure maple syrup (or other sweetener)
• 1/4 tsp fine grain sea salt & lots of pepper, to taste
• lemon zest, for garnish

1. Rinse quinoa in a fine mesh strainer and place into a medium pot. Add 1.5 cups vegetable broth (or water) and bring to a low boil. Reduce heat to low-medium, cover with tight-fitting lid, and cook for 15-17 minutes, or until fluffy and all the water is absorbed. Fluff with fork, remove from heat, and let sit covered for 5 minutes.

2. Meanwhile, grab a very large skillet or wok. Sauté the leek and garlic in the oil for about 5 minutes over medium heat. Season generously with salt and pepper. Add in the asparagus and sauté for another 5-10 minutes or until the asparagus is just tender, but still a bit crisp. Stir in the strawberries (optional), peas, and parsley. Heat for a few minutes and then remove from heat.

3. Whisk together the dressing ingredients (olive oil, lemon juice, maple syrup, and 1/4 tsp fine grain sea salt) to taste. Pour dressing onto skillet mixture and stir in the cooked quinoa. Season to taste with salt and pepper and enjoy! This would also be lovely with nuts or seeds sprinkled on top.

Read more: http://ohsheglows.com/2013/04/15/warm-spring-salad/#ixzz2RrprEbKI


That was a long post!
Have a great week!
Lysa

Feel Good Monday Post: Going back to the Beginning

Happy Monday Everyone!

It is a beautiful chilly spring morning in the Hudson Valley.  This weekend, I had the wonderful opportunity of spending time with my aunt Michele in Wrentham, MA.  We went to a day long Zen meditation retreat.  The Zen monk who lead the retreat, is also a Catholic Priest, Father Kevin.  Father Kevin did not speak much (and neither did we, it was a silent retreat), but he did have a few pearls of wisdom, one of which I would like to share with you.  

When he spoke about practicing meditation, he emphasized the importance of not giving up.  These were his words "a thousand failures mean nothing, always go back to the beginning and practice".  

When he shared these words, my mind quickly thought of how applicable this sentiment is when we deviate from our optimal diet.  We can always "go back to the beginning and practice" eating well.  

If you have been struggling with trying to get sugar out of your diet and would like tools and support to help you with you with this, come to a joint Nutrition + Yoga workshop this weekend Lisa Preston and I are leading, entitled "The Sweet Life".  It will be held on Saturday, April 27th, from 3-5:30pm at the Woodstock Physical Therapy Studio on rte. 212 in Woodstock.  The fee for the workshop is $40.  Please email me if you would like to register for the class, Lysa.Ingalsbe@gmail.com 

Here is a recipe from a gal that went to the same nutrition school I did. Her site, detoxinista.com has lots of great recipes on it.

Enjoy and have a wonderful week!
Lysa

Cheesy Spaghetti Squash Casserole (from detoxinista.com)
Serves 4-6

Ingredients:

1 medium spaghetti squash
1 tablespoon butter
1/2 yellow onion, chopped
1 garlic clove, minced
1 cup plain goat’s milk yogurt, or greek yogurt
3 oz. raw goat cheddar, shredded and divided
1 teaspoon sea salt, or to taste
black pepper, to taste

Directions:

Preheat the oven to 400F and line a baking sheet with a Silpat or parchment paper. Cut the spaghetti squash in half, and remove the seeds. Place the squash halves cut-side-down on the baking sheet, and cook for 35-45 minutes, or until a fork can easily pierce the outer shell. 

Once you have removed the squash from the oven, melt the butter in a skillet over medium-high heat and saute the chopped onion and garlic until tender and slightly golden, about 5 minutes.

Transfer the cooked onion and garlic to a large mixing bowl, and combine with the yogurt and 2 oz. of shredded goat cheddar, then season with salt and pepper. When the spaghetti squash is cool enough to handle, use a fork to scrape the noodle-like strands into the bowl, and mix well.

Transfer the mixture to a 2.5 quart casserole dish, and smooth the top with a spatula. Sprinkle the remaining ounce of goat cheese over the top, and return to the oven and bake for 30 minutes at 400F.

The casserole is ready when the top is a light golden brown, which makes for a crunchy crust! Serve immediately.