Saturday, September 25, 2010

The Green Aisle: The invitations & Save the dates

One of  my biggest gripes with wedding planning is all the paper that gets produced and in most cases wasted. There are a lot of options out there, which are beautiful but cost a small fortune. I was determined to have an attractive invitation, without a million enclosures telling people where to stay, etc.

My solution was a three part one. First, I created a wedding website where my guests could go to find more details about the wedding, accommodations, our registry and even things to do in the area.  The best part about this is that it cost me nothing! There are a ton of website designing tools that are free to brides. Mine was produced off of the wedding planning site www.theknot.com. I was offered free sites by tons of other vendors I dealt with too. When you register with David's bridal website they gave me one too, as well as a number of other companies. I just stuck with one to try to make life as easy as possible and less confusing not only for my guests but for me as well.

Next, was the save the dates. I really preferred doing an evite reminder, which would've been the greener solution, but so many people delete those or lose them. I also have a number of older guests coming to the wedding that aren't so computer savvy.  After a lot of research, I discovered having something physical that guests can look at to remind them is  a better solution. Many couples use magnets. They're great, but I didn't want to have to use an envelope that people would throw away in order to send them out, not to mention the extra cost of postage & the magnets themselves aren't that cheap.

I settled on a postcard. I ended up designing it myself on a website called zazzle.com.  I was able to use my own photos and they offered recycled paper as an option for the postcaards. I have to say the print quality on these turned out awesome! My guests have been commenting on how great it looked and they love all the pictures of us they now have on their fridges and desk bulletin boards.

For the invitations, I had a ton of choices. There are so many recycled paper invites, seeded papers and really great handmade items out there. I really wanted to use the theme of orchids and our wedding colors.  I was faced with the decision that I could get the color and theme I wanted but not use eco-friendly materials. Or I could have a green invite but the designs I found had nothing to do with what I wanted. I should also mention that the cost of wither of these options is extremely high. The average wedding invitation runs about $3.50 each and up.


I decided to try my hand at invitation design and use zazzle again.  The result was beautiful, exactly what I wanted and it only cost me a 3rd of the price of a traditional wedding invite.  As far as enclosures, we only have one, the RSVP. It is on a postcard, also made from recycled paper. We printed our wedding website info on the back of the invite, as well as a small map. We also had a note to our guests about reducing their impact by carpooling if possible to eastern shore area.

Yes, doing my invitations myself was much more time consuming and a lot of hard work, but the results are beautiful. I was able to use recycled paper and it cost me a fraction of the cost of a regular invitation. I'd say that is a win win!

Friday, July 30, 2010

The Green Aisle: Part 1, The Gameplan

Greetings Readers! Sorry I've been away for a while.... I've gotten engaged and am busy planning a wedding. After the last few weeks I decided to start blogging about the experience, since I am having an eco-friendly affair, in trying to stick with my own guidelines for a holistic lifestyle, wedding not being an exception to the rule.

Planning this event, in less than a year, has proven to be a little more involved than I expected, but will totally be worth it.  Here are the guidelines I am using to plan my special day.  You're welcome to decide at the end of this series exactly how successful I was at my mission. I welcome your feedback:
  1. The wedding and reception are to be held outside
  2. Keep it local!- this includes vendors, services and food products to help support the local economy and to help reduce our carbon footprint
  3. Use sustainable  energy as much as possible, this includes using vendors who use green power sources as well
  4. Make sure disposable items are kept to a minimum and ensure the majority of trash generated is recycled or compostable.
  5. All paper goods associated with the event, including stationary are to be made from recyclable materials.
  6. The majority of plants used in the wedding are to be live ones. There will be no florist foam used during this event. 
  7. In addition to being local, all food should be organic if possible and harvested in a sustainable manner.
  8. Keep power usage to a minimum.
  9. Educate our guests on ways to go green- leading by example.
Well, there you have it. I 'll begin posting my thoughts & progress later this week and will continue to do so as the planning moves forward.  I hope you're enjoying all the beautiful summer weather & produce that mother nature is offering up to us.

Friday, April 30, 2010

Lower Your Family's Carbon footprint, 1 Monday at a time

Ok, so you probably read that title and went, "huh?".  Let me explain. Meat Free Monday is a movement that was originally started Stella, Mary  &Paul McCartney (yes, thats right, of The Beatles fame.)  Many people are unaware that livestock production is responsible for 18% of global greenhouse gas emissions – that’s more than the entire transport sector.  Simply by removing meat from your diet for just one day a week, (it doesn't have to be Monday), can make a huge environmental impact. Check out these facts:

  • About 40 calories of fossil fuel energy go into every calorie of feed lot beef, as opposed to the 2.2 calories of fossil fuel energy which goes into producing one calorie of plant-based protein.
  • The estimated 634 gallons of fresh water required to produce one 5.2 ounce (147g) beef burger would be enough for a four-hour shower.5 For comparison, the same quantity of tofu requires 143 gallons of water to produce.6
  • A low meat diet (defined as 70g of beef and 325g of chicken and eggs per week), as recommended by Harvard Medical School, can reduce how much we need to spend in tackling climate change – estimated to be around $40 trillion globally by 2050 – by 54%. Cutting out meat altogether or avoiding or avoiding ruminant meat (cows, sheep, goats) would cut the cost by 70%, and a vegan diet by 80%.
 I'm not suggesting you all radically change your diets and become tofu addicts overnight or switch to a completely raw food diet. In fact, a lot of people don't like the taste and texture of tofu, my better half is included in that population.  Eating meatless one day per week is easier than you think. When was the last time you had a good seasonal veggie stir fry or a veggie powerhouse sandwich (which especially good if you get some yummy dill havarti rice cheese on it)? 

You can enjoy an international night at home with yummy middle eastern inspired  items such as hummus with raw veggies, a Tagine &  falafel. Go Greek with stuffed grape leaves and spanikopita. Or how about some vegetable sushi & summer rolls? They're chock full of good for you fiber & grains such as avacado, brown rice, carrots & cucumbers. You can accompany them with some sweet n spicy chili sauce or pickled ginger.  The possibilities really are endless. Want something more conventional? How about a homemade pizza topped with some grilled vegetables  or pasta primavera?


The point is that enjoying meatless meal options doesn't have you eating food without flavor or leave you hungry, once you understand all the choices that are out there and available to you. Give Meat Free Monday a try, I'm sure you'll be surprised at how good it can be, both for you & the planet.  On that note, I'm going to go munch on a spicy black bean burger with some homemade guac & fresh salsa.......

Tuesday, April 27, 2010

Pay It Forward.....

A part of living a holistic life is to participate & be involved in the community in which you live.


This Thursday, April 26, 2010, is National Pay it Forward Day. This day celebrates the Pay It Forward Movement, that began after Catherine Ryan Hyde wrote a very inspiring work of fiction by the same name, which was later turned into a movie, starring Kevin Spacey, Helen hunt & Haley Joel Osmont. The goal of the movement is to show all people, even kids, that they can change the world through one act of kindness at a time. 


"How Can I Pay It Forward?
The premise of the novel “Pay It Forward” is one that any person can implement in his or her own life, at any time.  It begins with doing a favor for another person ~ without any expectation of being paid back.  Indeed one would request that the recipient of that favor do the same for someone else ~ ideally, for three other people.  The unconditional favors can be large or small.  As 12-year-old Trevor observes in the novel:  it doesn't have to be a big thing.  It can just seem that way, depending on whom you do it for.   There’s really no end to what you can do when you set your mind to Pay It Forward!"
-taken from the Pay It Forward Foundation Website   http://www.payitforwardfoundation.org

So, here is my personal challenge to all of you out there who read this blog: Think of at least one way to pay it forward this Thursday and be responsible for creating the change in your community that you desire. 
"Be the Change you want to see in the world."
"The best way to find yourself is to lose yourself in the service of others." 
~ both quotations by Mahatma Gandhi


Friday, April 16, 2010

Spring Cleaning time.... of your body

Today I wanted to talk about the Detox fad that seems to be sweeping the country. 
Unfortunately, our modern lifestyle exposes us to an increasingly complex (and deteriorating) environment, so that our naturally built- in detoxification systems must work overtime just to process the toxins we encounter in everyday life.  So yes, our impressive elimination systems need supplementary help in tough times, but how do we separate the health from the hype? 

Holistic health practitioners  will argue that long before our organs show signs of failing, they show signs of overload and stress. Given the unprecedented number of environmental and food-related toxins we all encounter on a daily basis, strengthening and supporting the body’s natural detoxification systems makes common sense. It’s an effective way to protect and improve overall health and vitality, and may even help the body resolve longstanding health problems. 

The quick-fix detox methods that seem to garner the most attention and excitement. Spas and salons offer ionic footbaths that turn the water varying colors as they supposedly suck toxins through the feet. Detoxifying body wraps offer to shrink off inches. Pricey cleansing kits with overnight promises sell like hotcakes.
Promises of speedy weight loss, in particular, make detox programs almost irresistible to body-conscious consumers. But the notion of detoxing and fasting purely for weight loss is a relatively new phenomenon and, according to most health experts, not an especially healthy one.  

If you are determined to try a quick fix detox, which I highly recommend you DO NOT do, you should do so with the assistance of a naturopath doctor or trained nutritionist.  Many people who need detoxification the most aren't getting their daily required nutritional intake as it is. Quick detoxes offer almost no nutritional supplementation which makes them dangerous. So if you must try this, please be sure to do so with the aid of a trained professional so it can be as safe as possible.

I believe we need to take a bigger picture view when it comes to detoxing the body: A truly healthy detox process is about gaining physical and emotional vitality, not losing pounds, achieving an unrealistic state of hygienic purity or finding an instant miracle cure for a chronic condition.
The biggest aid in successful detoxing is clear intent and commitment. This allows you to be guided by healthy intentions rather than driven by fear or a compulsive deprivation. Also give yourself a lengthy period of time, say a month, or  even longer if you're able, to let the process work on your system, as opposed to shocking your body for a few days.

Most successful detox programs work by replenishing necessary nutrients and removing stored toxins that are gumming up the works, which can have a variety of sources.These include airborne pollutants like diesel fumes, synthetic household cleaners, and inflammatory food substances like refined sugar and caffeine, as well as common food allergens like gluten and dairy products. Elimination diets can be quite helpful, as in taking a couple of weeks’ break from sugar, caffeine, alcohol, wheat and dairy products. But it’s not just what you take out of your diet that counts, it’s also what you put in.


All experts agree that some preparation — whether restoring nutrients, building up organ capacity, or weaning the body from refined foods — is important before starting a cleanse. The same applies to post-detox reentry: To seal the benefits of a cleanse, you need to return to regular eating slowly and deliberately, so your body has time to adjust. Experts also agree that certain side effects are likely to accompany any detox process, both because the flood of toxins being released into the bloodstream can produce nausea, headaches and low energy, and because ceasing the intake of substances like coffee and sugar can lead to physical withdrawal.

You can receive appreciable benefits from these daily detox habits:
Drink more water. One of the easiest things you can do to support the healthy elimination of toxins is to drink plenty of water. “Our kidneys are fantastic waste removers,” says Jamieson. “They get rid of the waste products from protein metabolism — uric acid, urea and lactic acid — but they need lots of water to accomplish this.” Because we excrete 10 cups of water a day just by sweating, urinating and breathing, she recommends consuming no fewer than 10 glasses of water daily.
Epsom salts are a gentle, effective detox method  anytime. Epsom salts contain a generous amount of magnesium, a calming mineral that can be absorbed through the skin, and hot water produces a gentle sweat that lets toxins out. 
Eat your (organic) vegetables. Adequate fiber and phytonutrients play a key role in supporting the body’s detoxification processes, and a steady supply of organic veggies  (especially all those wonderful leafy greens, like spinach) will give you both. Try to eliminate refined and allergenic foods, sticking with a primarily whole-food diet.  A vegetarian diet based on organic whole foods has multiple detox advantages: It adds fiber, it reduces your exposure to toxins, and it’s easy. When you switch to a diet based on vegetable proteins, you automatically consume fewer antibiotics, saturated fats, nitrates and hormones. The switch will allow your body to calm down, clean out and bulk up on healing nutrients, antioxidants and phytonutrients.
Skin brushing  Our bodies lose a significant amount of toxins through the skin,  brushing is something we can do to detox every day. The only equipment you need is a skin brush — a long brush with coarse bristles and a long handle (available at most natural food stores). Brushing helps remove toxins from the surface of the skin as well as improve blood and lymph circulation. “Always brush from outward extremities toward the heart,” she says, which helps move the lymph fluid in the right direction and supports vascular valve function.
Probiotics. When they are working well, the bacteria in your colon neutralize and remove toxins from the body, so you want to give them plenty of support. Live-culture yogurt, kefir, & kombucha tea  are all easy ways to keep your fighting flora thriving and happy.
Garlic. Heavy metals are very attracted to the chemical compounds in garlic, they will actually unbind from soft tissue to bind with the sulfur present in garlic. a daily ritual of a clove or two of sautéed garlic also works well to keep your system clear of heavy metals. Studies have also shown the herb cilantro to help remove mercury and to have general antibacterial and anti-inflammatory properties.
Breathe deep. Deep breathing activates the parasympathetic nervous system and helps us calm down (reducing a buildup of adrenal stress hormones), as well as releasing a significant load of toxins through exhalation. If we’re stressed, we tend to breathe more shallowly, and this prevents the usual release of toxins through the breath.

MYTHS
Still debating about using some of the products you see advertised ? The following detox strategies have generated a lot of talk, but do they work? Here’s what some experts have to say.
Detox footbaths. Soaking the feet always feels good, but ionic footbaths that purportedly remove toxins through the feet (and turn the water brown) have no scientific support. Some critics argue that the only reason the water turns brown is because the ionic charge has a corrosive effect on the salt in the water. Detox foot pads held over steam show dark stains similar to those that have been plastered to feet, suggesting that heat and moisture, not toxin-drawing powers, are responsible for the results.
Master Cleanse. Created in 1941 by Stanley Burroughs, an early raw-food advocate, the Master Cleanse involves a 10-day fast using water mixed with lemon juice, maple syrup and cayenne pepper. Elson M. Haas, MD, of the Preventive Medical Center of Marin in San Rafael, Calif., does recommend this to some of his patients as a “spring cleanse,” especially if they are experiencing congestion related to overconsumption of processed foods, but he supervises them carefully throughout the fast. “Medical supervision is important for anyone in poor health or without fasting experience,” he says. He doesn’t recommend Master Cleanse for weight loss, however. For excess weight, he recommends long-term dietary shifts to avoid an unhealthy boomerang.
Colon cleanses. Yates will sometimes suggest over-the-counter kits for people who are new to detox and feel more comfortable having measured ingredients and instructions. Still, most colon-cleansing kits contain fairly simple combinations of bentonite clay and fiber (along with herbs that help speed elimination), and you can buy these ingredients in bulk (or packaged à la carte) at any natural food store for much less money than the typical kit. And remember: Kits sold on TV are a risky financial bet, since they often rope you into “memberships” with monthly deliveries — and monthly charges to your credit card that can be hard to cancel.
Colonics. Colonics are essentially professional enemas; they involve working with a health professional who uses water and herbal combinations to cleanse the colon. According to some experts, colonics can be effective at clearing out stored waste, but they are generally unnecessary and may prove risky for some people. They can disturb the normal pressure of fluids in the colon, upset the balance of intestinal bacteria, and possibly encourage an unhealthy, obsessive mindset in some individuals."


A magic cure it is not, but as a practical support for the body’s own intelligence and healing systems, a good detox program is hard to beat. If you keep the big picture in mind — detoxing for vitality rather than control and purity — you’ll be on the right track to a healthier, happier body.

Monday, April 5, 2010

Achoo!! Dealing with Spring Allergies


There are over 35 million people in the US who deal with spring time allergies. I happen to be one of them.  When I first started having symptoms I went to my doctor and she prescribed a trio of prescriptions. I don't like being on medication, if I can help it.  In the past I was under the impression i had to take all of these medications to stay healthy. Over the years, I've learned a few tricks & tips to help keep my allergies at bay so that  I don't have to take so many prescriptions. I'm at the point now that I am down to 1 kind of antihistamine drug, which I only have to take on really high pollen count days. To me, that is a huge improvement over my previous allergy regimen. These ideas may help reduce your symptoms, but they will not eliminate them completely.  Any remedies or alterations to the medications you use should be discussed with your doctor. Most doctors will be happy to help you figure out a natural way to deal with allergies. 


It’s nearly impossible to completely avoid spring allergies if you live in an area where plants grow. However, you can ease sniffling, sneezing, and watery eyes by avoiding your main allergy triggers. Here are a few tips.
  • Try to stay indoors whenever the pollen count is very high (pollen counts usually peak in the mornings between 5am- 10am). 
  • if you're a runner or walker change your exercise time to avoid peak pollen times. Think about maybe giving swimming a try as another form of exercise.
  • Keep your doors and windows closed whenever possible during the spring months to keep allergens out. An air purifier may also help. I hate to have the windows closed in the spring, but this tip is key for severe allergy sufferers.
  • Clean the air filters in your home often. Also, clean bookshelves, vents, and other places where pollen can collect. 
  • During high pollen season in the spring, spend time at low pollen areas such as the beach or ocean. 
  • Wash your hair, clothes & glasses after going outside, because pollen can collect there.
  • Do not hang your clothes or sheets to dry outdoors because pollen can easily deposit and accumulate. Wash sheets in a temperature greater than 130 degrees to reduce dust mites, which are insects invisible to the naked eye but the most common cause of allergy symptoms.
  • Vacuum twice a week.

Some allergy sufferers turn to natural therapies for relief, although the research is mixed on their effectiveness:
  • Use a netipot! I cannot stress what a positive impact this makes. when my allergies are really bad I use this once in the morning and once before going to bed.  Nasal irrigation with a combination of warm water, about a quarter-teaspoon of salt, and a quarter-teaspoon of baking soda helps clear out mucus and open sinus passages.  Want to know more about netipots? Check out my past blog from 1/10/10 entitled

    A Preventative Approach to Battling Winter Runny Noses. If you're on the verge of a sinus infection this can make the difference and help you avoid having one. My doctor was actually the person who recommended this great little remedy.

  • ButterburExtract. The herb butterbur (Petasites hybridus), which comes from a European shrub, shows potential for relieving seasonal allergy symptoms. Its primarily used to treat migraine headaches & help asthma sufferers. Its usually taken in 50-75mg doses twice daily. Make sure to get this from a reputable pharmacy and do not try to grow this one yourself. Too much in your system (especially if its not processed correctly), can be toxic too your liver.  In one Swiss study, butterbur was just as effective as the antihistamine Allegra for reducing allergy symptoms.
  • Quercetin. This flavonoid, which is found naturally in onions, apples, and black tea, has anti-inflammatory properties and has been shown in research to block histamines. Be sure to talk to your doctor about this supplement if you're taking any antibiotics as it may alter their effectiveness.
  • Stinging nettle. The roots and leaves of the stinging nettle plant (Urtica dioica) have been used to treat everything from joint pain to prostate problems. There are several ways to take this. You can use 20 drops of the extract in some warm water. It can can be taken in capsule form, or the most common way is to drink it in a tea. How to make a stining nettel tea/ infusion
 Boil water in a tea kettle or in a non-alluminum pan. Stainless steel is best. Add the dried stinging nettle to the glass mason jar. When water starts boiling, pour over the dried stinging nettle to the top. Secure the lid tightly. Keep the mason jar on the countertop and let the stinging nettle steep fore 4 to 8 hours. I usually do it overnight. When the nettle is ready, it will be a dark green color. Strain the infusion well before use--you don't want to consume the leaves. There are several ways you can serve the stinging nettle infusion. You can pour it over ice and drink it cold, add it to fruit juice, or reheat it and sweeten with honey or drink unsweetened. There are no restrictions. My favorite ways are to pour it over ice or heat it up. I don't need to sweeten it because it is mild tasting.

Just because a spring allergy treatment says “natural” doesn’t mean that it is safe. Some herbal remedies can cause side effects or can react with medications you’re taking. Talk to your doctor before you start taking any herb or supplement.

Friday, March 5, 2010

Keep your Energy Levels Up with Protein

I apologize for the delay in posting lately, I've been moving. We're doing it ourselves which can take a terrible toll on the body. As I woke up this morning, I wanted to help myself get through the day. It isn't a cliche that breakfast is the most important meal of the day, but the American & European concept of breakfast really needs some revamping.

What type of fuel suits your body best (especially if you're about to have a physically demanding one like I am today)? I'll give you a hint its not pop tarts, corn flakes or a bagel.... Its protein!  Breakfast, just like other things your body desires, needs to be balanced. The best breakfasts have whole grains, some fruit,  with some good dairy/ healthy fats and lots of protein.  The average person doesn't even come close to getting their daily dose of protein.  I also am not asking you to eat mostly meat, there are other wonderful sources of complete proteins out there, such as beans, nuts and even dairy products.

Here is a handy tool to figure out how much protein you should be getting ( I learned this from nutritinist, Monica Montag:
-Take your body weight adn divide it by 2.2 = the grams of protein you should eat per day
-take the grams of protein and divide this by 7 = total ounces of protein you should eat per day

The hardest part for most of us in our diet is to have a healthy breakfast that is convenient & quick. Here are a few of my favorites. These are also vegetarian friendly ideas:



  • Ezekial Bread: Ezekiel bread is actually a nutty sandwich bread that contains absolutely no flour. Ezekiel bread is made from four grains and four beans. Typically it contains wheat, spelt or rye, barley, millet, lentils, great northern beans, kidney beans and pinto beans. The combination of grains makes for the proper balance of amino acids to provide a complete protein. I know the ingredients sound like it will taste strange (I was scared of it before trying it) but a slice of the cinnamon raisin flavor bread toasted is excellent in the morning. For some extra protein add some almond or peanut butter.  You can find this bread in the frozen section of your local natural food store or even in the natural health section of your favorite grocer such as Wegman's or Whole Foods Market.






  • Southwest Breakfest Burrito: I used to love chorizo breakfast burritos when I l;ived in Arizona. I came up with this idea looking for a less fattening yet equally tasty version. Scramble an egg, add a cut up black bean burger which I cook by popping in the toaster oven and wrap in a whole grain wrap.For some extra flavor add a little salsa.




    • The Peanut Butter & Jelly Power Smoothie: I altered this from a recipe I found while doing the Abs Diet a few years ago. It makes enough for breakfast and some to pack in a thermos to have as a midmorning snack. Remember, all dairy is fine but you get more vitamins from organic dairy products, so they are always a better choice.  You'll need: 3/4 cup low fat vanilla yogurt, 3/4 cup 1% milk, 2 Tbsp peanut butter (I like smucker's natural pb, its organic & has no added sugar but still tastes really good), 1 banana, 1/2 cup frozen berries, 2 teaspoons whey protein powder (available at a helath food store or your local GNC, I like to get flavored ones, strawberry works well for this smoothie)  & 4 ice cubes crushed. Blend together.  Makes 2 8oz servings with 9g of protein each. 
    I hope this gives you some ideas to rethink how you star your morning. Start eating along these guidelines and you'll definitely feel a boost in your energy levels. Happy eating!

    Friday, January 29, 2010

    Reflections on the Sweet Potato

    ok so I'm on a food kick again today... big surprise there. Most of us envision sweet potatoes as things that are topped in marshmallows & sauce at Thanksgiving. Thanks to a lot of good press and low carb diets, many restaurants are now offering sweet potato fries and baked ones as side dishes. In general, these are generall the orange fleshy ones, also known as yams (they come in a variety of colors ranging from yellow to purple).

    Yes the rumors are true, this starch vegetable is really good for you. Check it out:
    Sweet potato contain unique root storage proteins that have been observed to have significant antioxidant capacities. Sweet Potatoes are an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.

    Growing up, my favorite sweet potatoes were the white ones. Their flesh is a pale yellow in color and given proper ripening time, they are amazingly sweet on their own, no butter or other toppings needed on these babies.  My mom just gave me a large number of these from her garden that she recently harvested. I wanted to make sure they didn't go to waste so I was thinking of creative ways to use them. Here are some of what I'm doing with my super sweet stash:
    -glazed sweet potato wedges
    -sweet potato & chicken curry 
    -sweet potato bisque soup
    -sweet potato pie
     -curry chicken pot pie casserole (recipe below)

    Need some recipe ideas? I highly recommend doing ingredient searches on the following websites
    -www.myrecipes.com  -here you'll find recipes from cooking light, southern living, Sunset and a number of other magazines
    -www.epicurious.com  -a large number of recipes from bon appetit & gourmet among other foodie magazine favorites
    -www.foodnetwork.com  - my go to source to find Alton Brown, Mario Batali &  Michael Chiarello recipes, (when I can't find it in their cookbooks)  and some tips form other celebrity chefs


    Michelle's Hurry Curry Chicken Pot Pie Casserole- A great way to use up leftover bits
    1 cup diced celery                                              1 cup diced onion
    1 cup diced sweet potatoes                                1 cup frozen green beans
    1 cup frozen corn                                                1 cup frozen carrots
    2 tsp curry powder                                             1 1/2 cup chicken stock
    1/2 cup milk (preferably organic & not skim)       2 cups cooked chicken
    3 Tbsp flour                                                        2 Tbsp butter
    1 puff pastry sheet                                                 olive oil

    Sweat the onions & celery in a bit of olive oil.  Move the mixture to the outside edges of the pan. In the center of the pan, melt the butter  and add the flour & curry to make a roux. Combine with a whisk until smooth. 

    Toss the remaining vegetables in olive oil & roast on a sheet pan in the oven for about 10 minutes.  In a microwave safe bowl, heat the milk & stock together until the liquid is almost boiling.  Add the liquid to the saute pan mix. Boil for 1 minute.

    Add the vegetables to the saute pan, followed by the chicken meat. Combine all together.  Season with salt & pepper.   Mixture will be thick. 

    Place mix in a foil lined, stoneware casserole. Roll out the puff pastry. Puncture pastry with a fork multiple times. Then cut shapes out of the dough. Lay the shapes on the top of the casserole mixture.  Bake uncovered at 350 degrees for 45 minutes. Let rest at least 10 minutes before serving.  Serves 4 generous servings.

    Monday, January 25, 2010

    Indulgence is not a four letter word

    Today is my birthday, a day that I tend to let myself indulge a little. We tend to think of indulgence as a bad thing.... its not.
    A friend of mine recently read my post on the health benefits of chocolate (see December 2009). Her response was " Thanks! i make hot my own hot chocolate out of cocoa powder, i guess i can feel a little less guilty about that indulgence :)"  Now, I should explain that this woman is absolutely beautiful, inside and out. She has a gorgeous figure which is also rather tiny, and she is very conscious about her eating choices, both for herself, as well as her family.  She does yoga, works a regular job and has small kids. She does all of these things and still has time for school and the occasional fun night out. She is amazing. If anyone deserves a reward, it is her. So why, of all people, should she feel bad about the occasional cup of hot chocolate?! The answer is she shouldn't.

    I'm talking about rewarding oneself.....and not feeling guilty about it.  I have been learning recently that this is not something I am very good at, but as with all things, I am working on it. With that being said, many of us have this problem. Taking the time to reward ourselves is hard enough. What makes it worse is that society conditions us to believe that many things we enjoy are bad for us.  This is especially true when we are enjoying a favorite food. Enjoying the occasional treat in response to a job well done or a goal being met is not a bad thing. To paraphrase the old bridge metaphor: just because Johnny ate an entire chocolate cake in one sitting and made himself sick, will you do it to?  This kind of thinking is what I truly believe prevents us from truly indulging and enjoying a well deserved reward. We call many of these rewards "guilty pleasures".

    This is a definition I found on Wikipedia: A guilty pleasure is something one considers pleasurable despite feeling guilt for enjoying it. Often, the "guilt" involved is simply fear of others discovering one's lowbrow or otherwise embarrassing tastes, rather than actual moral guilt. 

    The key phrase in this definition that jumps out at me is the description of where guilt comes from.  My boyfriend thoroughly enjoys reading Harry Potter books while soaking in the tub after a hard day of work doing construction site testing.  He is rewarding himself with something that he enjoys and pampers his aching feet. He does not care that it sounds weird that a grown man enjoys books written originally for tweens and spends time soaking in a bathtub (a form of relaxation our society seems to think is reserved for women.) . He has recognized he needs to reward himself after a hard day and there is no guilt involved here. He admits this is what he does to his friends, even laughs about it. We should all be so comfortable in talking about our definitions of the way we like to enjoy ourselves.

    Around the Thanksgiving holidays  I saw a lot of posts from friends on social networking sites, wondering how not to over-indulge.  I guess what struck me is that they were already worrying about the guilt & the repercussion of having a good time before they even had it.   In a long winded (so sorry about that) way, what i'm getting to is this:
    If you love doing something find a way to balance it in your life. If you love a certain food enjoy it every once in a while. If you tend to deprive yourself of something you will tend to binge, which is not a good thing. Having a system of reward for yourself about once a week is a very good thing. It doesn't have to be food, it can be buying yourself something special (not necessarily big or expensive), reading a good book, taking time write in your journal,  making the time to enjoy a night out with friends or a night in with loved ones to play some games, heading to a special class you've always wanted to take...the possibilities are endless.

    Just take the time to say to yourself "You deserve a mini break, you've done a good job balancing and juggling all that you do." It really will make a difference not only in your ability to relax & enjoy life a bit more, but also improve your self esteem.

    Monday, January 18, 2010

    Vegetable from an Alien Planet: Beets

    Growing up I had a bad connotation when I heard the word beets. We never ate them at home because my parents didn’t care for them, which probably only encouraged the stigma. That, and the fact my mom always made a funny face when we went to my grandmother’s for dinner and they were offered to us. In addition, when you cut them up it appears as if you have blood on your hands and the stain doesn’t come off very easily. And lets face it, they are kind of weird looking.


    On the positive side, beets offer a ton of health benefits:
    • The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent.
    • The greens attached to the beet roots are delicious and can be prepared like spinach or Swiss chard. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin. 
    • One cup of raw beets is high in carbohydrates and low in fat. It contains phosphorus, sodium, magnesium, calcium, iron, and potassium, as well as fiber, vitamins A and C, niacin, and biotin. Beets contain folic acid, which is recommended for pregnant women because it may lower the risk of spina bifida and other neural tube defects in newborn infants
    • since beets are a root vegetable they are readily available during the winter months 

    My boyfriend always has said how much he likes beets. So as with most things that’s I wouldn’t eat in childhood, I decided to give them another try…… and I enjoyed them immensely!

    Here’s a great salad I frequently make from the Anheiser Busch cookbook. I substitute regular beets (as opposed to the golden ones the recipe calls for). I also prefer using organic beets as I find the greens on them tend to be in much better shape.  Many people don't think they care for beets, but most family & friends that I have tried this recipe on really like it.
     Citrus Beet Salad
    Yield: 6 servings

    • 1 1/2  pounds  small golden beets
    • Cooking spray
    • 1/4  cup  orange juice
    • 1  tablespoon  cider vinegar
    • 1  tablespoon  olive oil
    • 1  teaspoon  honey
    • 1/4  teaspoon  salt
    • 1/4  teaspoon  freshly ground black pepper
    • 1  garlic clove, minced
    • 4  cups  mixed salad greens
    • 3  cups  chopped beet greens (about 3 ounces)
    • 1 1/2  cups  tangerine or orange sections, halved crosswise (about 8 tangerines)
    • 2  tablespoons  shaved fresh Parmesan cheese
    • 1  tablespoon  coarsely chopped walnuts, toasted
    Preheat oven to 400°.
    Leave root and 1-inch stem on beets; scrub with a brush. Place beets on a jelly-roll pan coated with cooking spray. Lightly coat beets with cooking spray. Bake at 400° for 45 minutes or until tender. Cool beets slightly. Trim off beet roots; rub off skins. Cut beets in half.
    Combine orange juice and next 6 ingredients (through garlic) in a medium bowl, stirring with a whisk. Add beets, tossing gently to coat. Remove beets with a slotted spoon, and set aside, reserving orange juice mixture in bowl. Add salad greens and beet greens to bowl; toss well. Place about 1 cup greens mixture on each of 6 salad plates; top each with about 1 1/2 cups beets, 1/4 cup tangerine sections, 1 teaspoon cheese, and 1/2 teaspoon nuts. Serve immediately.
     


    Hope you enjoy!

    Thursday, January 14, 2010

    More Bang for Your Organic Buck


    If you're anything like me, I'm not made of money. I would love to buy 100% organic & local food but its so expensive! With this in mind, I thought I'd share some tips I've learned on how to buy the organic  products that will benefit you (and the environment) the most, while keeping you on budget
    1. Learn to eat seasonally. Do fresh tomatoes grow in winter where you live? If the answer is no, think about all the chemicals sprayed on that tomato to make it look so red & juicy. For most of us, the winter season is a cold one. What grows in cooler climates? Root vegetables, winter squash & leafy greens.  They may not be as exciting to look at as the pretty red tomato, but they can be delicious and very good for you. Vegetables that are in season are also cheaper than ones that aren't.  You're also more likely to find fruits and veg from a local organic farm when you eat with the seasons. 
    2. Why organic fruits & veg? The key to what makes organic veg taste so good & be full of vitamins is dirt. Seriously! Organic farms let their soil rest, unlike the big corporation farms that replant the same thing in the same place every season. This rest lets nutrients develop in the soil.  Not to mention these foods are picked at their peak, which is when the nutrients in the food are highest. Most big corporation farms pick vegetables early, spray them so they appear ripe and have a longer shelf life while they get shipped to a grocery store.  Corporation veg don't get as many nutrients from the soil, because they are harvested before all the mineral levels develop in the food.
    3. When deciding which fruits & veg to spend the money on that are organic, consider their skins. If a fruit has a thick outer skin, chemicals sprayed on it are less likely to reach the heart of the fruit. We tend to eat the skin of many thinner skinned fruits & vegetables. So spending the extra few cents on organic apples or peaches is better than on bananas or oranges.
    4. Co-op Farms offer a ton of local, organic food at a reasonable price. Plus buying locally gives the money directly to the farmers, which not only helps them, but also stimulates your local economy. Here's how it works: you pay up front for your share for the year. Then every few weeks you will receive a variety of different seasonal fruits & vegetables by picking them up at the farm or a drop off point. Discounts usually are available for people who volunteer their services at the farm a few times throughout the year.  (Thisis also a great opportunity to show your kids where food comes from) For most of these CSA farms, 1 share will generously feed a family of four.  I found my local farms by doing a google search. Its definitely worth checking out.
    5. The meat & dairy aisles are a good place to spend money on organic products. When buying organic milk, choose 1% fat or higher. Another bonus is that organic milk has a much longer shelf life than traditional processed milk.  Meats & cheeses have so much more flavor when they're not chock full of hormones & preservatives. The difference is quite amazing.  Not to mention, less processing means more nutrients in the food for your body to absorb
    6. Convenience food & snacks. Ok here is a section that will destroy your wallet. I love a lot of organic snacks, but just like with grocery shopping anywhere, all these extras add up super fast.  Yes there may be less chemicals in them than traditional processed snacks, but they still cost extra money. Instead, why not just make some cookies yourself with all natural ingredients. It will cost you a little bit of time instead of money.
    7. Aluminum foil. This isn't a food item but its an item we use to make food. Buy recycled. The damage to the earth to harvest aluminum is unreal. Its a completely recyclable resource. We have more available above ground then generations to come will ever use. Mainstream companies like Reynolds are offering recycled aluminum foil as a product now. Its available in most grocery and super stores.  And when you're done with the foil don't throw it away, recycle it.(they will accept it in your curbside pick up)
    I learned a smart trick years ago from my mom about grocery shopping. She said to me, shop around the outside edges of the store (thats where the veg, dairy, meat are). All the extra stuff you don't really need is in the middle. The same rule applies for organic shopping on a budget.

    One last tip: remember your reusable shopping bags.  Some stores, like Trader Joe's, enter you in a drawing for free groceries each time you bring your own bags. Other stores offer a small discount off your total bill.

    If you stick with the basics when it comes to shopping for organic products you'll find it leaves a much smaller hole in your wallet.

    Sunday, January 10, 2010

    A Preventative Approach to Battling Winter Runny Noses

    Winter is upon us, which means we are in the midst of cold & flu season. Being a student of Holistic health care I believe in taking care of my body so I can avoid getting sick if at all possible.  Here are a few tips to help prevent the runny noses & sinus infections that seem so prevalent this time of year:

    1. Use the humidifier you have had stashed away in the closet or basement. We have all bought these machines, we just never remember to use them. The moisture in the air will not only help your sinuses, but will also help your home feel warmer. I like to add a few drops of fragrance oil to the one in my bedroom. If I'm feeling stuffed up a blend of eucalyptus & mint seems to help nicely.
    2. Use a Neti-Pot. Both my doctor and favorite Yogi recommended using this and it works great. Sounds a little gross and intimidating at first, but they really do work. basically they flush & clear out blocked sinus passages with a salt water solution. They're great for people with allergies or who get frequent sinus infections.They are available in plastic or ceramic models. 
    3. Touching the telephone and door handles are two of the fastest ways to catch and spread the cold or flu. They are like germ magnets. be sure to hit them with some rubbing alcohol or an antibacterial wipe once a day.
    4. Make sure you get your body's much needed daily dose of sleep.If your body is too worn down, it won't have the extra energy it needs to fight off an infection.
    5. Eat your winter veggies. Having a strong immune system has a lot to do with the fuel you feed to your body. We tend to forget about all the wonderful, vitamin & antioxidant rich veggies available during this time of year: beets, dark leafy greens (which are full of vitamin d, key to aiding your immune system), pomegranates.....Keep your eyes peeled for some recipes over the next few weeks.
    6. Wash your hands..... frequently.





    7. Stay hydrated. Cranked up heating systems tend to help suck the moisture out of our skin. Be sure to drink at least eight glasses of water each day. Teas count toward this goal as long as you drink them plain. I love drinking Stash's green chai tea to help warm me up & keep me hydrated.
    8. Snack on almonds & sunflower seeds. Not only are they full of vitamin E, an antiocidant that fights free radicals & keeps skin young- looking, but they are also a great source of essential fatty acids which help keep the body systems running smoothly. 
    9. Make sure you're getting your body's full dose of much needed B vitamins and zinc. (even if it means taking a supplement or two).
    10. Lastly, don't overlook the power of complex carbs such as beans, whole grains and sweet potatoes. Our bodies need these carbs for energy and when not enough is present, the body starts cannibalizing other tissues for the power needed to function. This creates a deficit somewhere else in the body, weakening defenses along the line and creating a toehold for invading germs.
    11. Hopefully you haven't gotten a cold yet and you can use these tips to stay healthy. Look for thh follow up to this blog with natural remedies to help your cold symptoms , coming next week.