Expecting a Whole Lot!

In August things are going to change a lot in my life...my husband and I are expecting a baby (gender TBD)! What an exciting, crazy, surreal time this is! At 16 weeks, I'm past the first-trimester nausea and yuckiness, and am now onto extra padding around the waistline that doesn't look like a pregnant belly yet. I have to keep looking at our first ultrasound picture to remind myself that, yes, there really is a little being growing in there. Pretty amazing.

So where does this leave my health coaching stuff? I definitely plan to slow things down a little during those first couple months, but the beauty of what I do is that so much of it is over the phone. Because of that, I can continue to "see" clients and do a lot of what I do now. I would miss it if I didn't, so don't worry - I'm not going anywhere. :) I love my work and I certainly plan to continue with it, but I'm sure there will be an adjustment period. I don't know...maybe we're always adjusting. Anyway, I am planning to be flexible and not have any major expectations besides being exhausted, a little crazy, and definitely in love with our little one.

When I was going through cancer treatment three years ago, I remember how significant family and friends were and how much I just wanted to survive and be around to be able to start a family of our own. Now, that time is here. I'm strong, healthy, happy and so ready for this next beautiful part of our lives.

Shrimp Tofu Cabbage Soup

This is the soup I came up with for dinner last night. I had just picked up green cabbage from our winter farm share at Little Ridge Farm in Lisbon Falls and knew I had some shrimp in the freezer. Unfortunately, I don't remember the exact amounts or times for ingredients, but as always, I encourage everyone to alter to taste and experiment with what works for them. There really is no wrong way to do it. This makes a pretty large pot of soup. I didn't include them, but for more color and added nutrients, add carrots and radishes!

• 2 tbsp toasted sesame oil
• 1 medium yellow onion, chopped
• 2-3 cloves garlic, minced or chopped
• 1/2 pound peeled shrimp, cut in 1/2 inch pieces
• 2 tbsp tamari soy sauce
• 1 small green cabbage, chopped
• 3 quarts water
• 4 tablespoons miso paste
• 2 organic vegetable bullion cubes
• 1/2 block tofu, chopped in small squares
• 3-4 large kale leaves, stems removed
• 2 tbsp dry wakame seaweed
• 2 cups cooked brown rice

I suggest getting your brown rice cooking before beginning the rest of the soup. Cook as directed or use a rice cooker.

Add sesame oil to sauce pan on medium heat and add onion. Cook for 3 minutes, then add garlic and shrimp. Stir and cook for 3-5 minutes or until shrimp is cooked through. While shrimp is cooking, place pot with water on separate burner on medium heat. Add cabbage and tamari to shrimp/onion mixture and stir. Cook for 3 minutes.

To the pot of water, add 2 bullion cubes and miso paste. Turn heat down if necessary to avoid boiling the water, which is to be avoided so as not to ruin the miso. Stir until blended or use handheld immersion blender to blend right in the pot. Another option is to take a smaller amount of water from the pot and add the bullion and miso to a blender to mix, then add back to pot and stir.

Add cabbage, shrimp and onion mixture to the pot of water. Add tofu, kale, wakame and cooked rice. Stir and heat through - about 5 minutes. Serve and enjoy!

Holistic Nutrition vs. Conventional Nutrition

This time of the year, more than any other, the market is flooded with new diet solutions, tips on cutting calories and a huge focus on weight loss. Now that I've been looking at nutrition, my health and my clients' health in a very holistic, natural way, I am often disgusted at how complicated, boring and ineffective these conventional methods often are.

Now, that may seem like a bold and slightly harsh statement to make, so I want to clarify. My feeling of disgust is not toward the people who practice or preach health and nutrition in this way. For a lot of it, like caloric intake, there is a true science behind it, which if a person can follow, is quite effective. What bothers me is the feelings of overwhelm, disappointment, confusion and defeat I see in so many people when approaching their diets and health obstacles in this way. While certain diets, counting points and calories may work quite well for some people, it definitely doesn't work for most and this is what makes us feel disappointed, confused and defeated. I certainly believe that there is a need, a time and a place for conventional nutrition, health and medicine, but we overuse, wrongly use and abuse it. The rising American obesity rate in children and adults shows that something is seriously wrong.

The truth is, counting calories, going on a 30-day diet and measuring your portions stinks! Plus, there is no "one size fits all," but unfortunately everyone seems to get lumped into one category with certain food rules to follow. If you can actually stand to track your calories and points, measure your food every day or stick with a special diet, it probably won't last and it makes eating, cooking and food in general a big, daunting pain in the you-know-what. That is not how life should be. 

Holistic Nutrition looks at our health, food and diet in a different way. The focus is on the individual's unique needs, preferences, lifestyle and body. It's also about learning to listen to what your body needs, which isn't some crazy voodoo, but just figuring out what works for you and what doesn't over time. There are no lists of restricted foods, only suggested foods in moderation, with the idea that sometimes it's more important to savor that cupcake with a smile than it is to track the calories and punish yourself for it. Rather than focusing on what we can't eat, the focus is on what foods nourish and sustain our bodies, and we eat these nutrient-rich foods without paying much attention to calories because, to be honest, it's not necessary. The "rules" are simple, flexible and make food and eating enjoyable and real.

Holistic nutrition also isn't only about the food, but it's also about everything else going on in our lives. Someone who is trying to lose weight or eat better probably won't be very successful if other factors like work or relationships or causing stress. The person, as a whole, is important, not just the pieces.

This may all seem a little vague as to how it all works, so let me give you an idea on how I implement all of these elements with my clients. This varies so much from person to person - it all depends on where you need to focus and then we make it work for you. In a session, after listening to your concerns, goals and gathering information, we talk about a couple types of foods to try adding in or one particular meal you might be struggling with. We talk about how to cook that new food, I offer suggestions and recipes and we figure out a small, manageable goal or two for you to work on until we meet or talk again. We make it practical and fun. Each session is adjusted to meet your needs, schedule or even your mood that week. We go at your speed, always with motivation, support and helpful information from me along the way.

I've had such success working with my clients in this way, and it gives me such joy to see their lives change. This is about a lifestyle change, not a diet. You begin thinking about food differently, and suddenly it all begins to click and become second nature - these are the actual words of many people I work with. Changing the way I eat and think about food has made a big difference in my life, which is why I feel so strongly about supporting others through this process. As someone who used to get headaches and stomach aches on a daily basis, was tired most of the time and really didn't know how to eat, I can tell you my life is very different now and I feel amazing.

Is this your photo? Let  me know,  so I can give credit.

If you have any interest in seeing what it would be like to work with me in a holistic nutrition program, please schedule your FREE phone meet and greet today, by emailing me at info@kendallscottwellness.com. I offer this so that you can get a better feel for what the experience will be like and so that you can share your health goals and concerns. Could one conversation change your life? There's only one way to find out.

Raw Chocolate for Lunch Class! This Saturday, Dec 4th...

This Saturday, December 4th, I am offering a class on making raw chocolate using natural, unrefined sweeteners and raw, organic cacao. This class is a hit every time, because it's easy chocolate to make and actually good for us! Participants will get to make their own batch of raw chocolate to bring home, sample some other foods with raw cacao and bring home yummy recipes. This class is taking place in Freeport, Maine at The Prep Kitchen from noon to 1:00pm. Visit http://kendallscottwellness.com/Classes for details and email info@kendallscottwellness.com to sign up!!

Six Simple Tips for a Healthy Holiday

For many of us it's hard enough to eat "smart" and then the holidays come around, and we're surrounded with loads of food (and much of it doesn't support our health). Thanksgiving is often the door that opens into a season of eating poorly: eating too much, too many simple carbs, too much sugar and caffeine and not enough of the foods that support our bodies and keep us energized and cold and flu-free. Try out these simple strategies below to make your holiday season more healthful so you don't head into the New Year with added weight, lower energy and that guilty feeling that often comes with overindulgence.

1) Eat before you go out. Arriving at a party or holiday meal famished will make you much more likely to pick all the high-calorie foods, eat too fast and over eat. Instead, be sure to get in some healthy foods at home. Saute some broccoli, kale or spinach with onion and garlic in olive or coconut oil. Throw it in a sprouted whole, grain wrap or enjoy by itself. Try adding some beans, chicken, tempeh or nuts/seeds for extra protein.

2) Drink lots of water, and always have a large glass before you eat. This will keep you hydrated and feeling more full so you are less likely to fill up on foods.

3) Focus on nutrient-rich foods. When you fill your plate, be sure to start with the veggies, like carrots and squash, which are common holiday veggies and very nutritious. When you snack, go for the raw veggies, fruit and nuts.

4) Bring your own healthy dish. If you aren't sure there will be healthy options on the table where you're going, bring a tasty and nutritious dish of your own to share. Try making a spinach hummus with olive oil, chick peas, tahini, lemon, baby spinach leaves, and put that on a platter with veggies sticks.

5) Treat yourself to the special stuff only. Enjoy a small piece of homemade apple pie, but skip the boxed cookies and other items that come in a package.

6) Walk after you eat. It's a tradition in my family to take a walk together after a large holiday meal...even in the dark! Grab the flashlights if you need them, kids, strollers and dogs and head out for a good 20-minute walk (or more!). This helps to move the digestion process along and encourages physical activity on a day that you are likely to be eating more food than usual.

Franken-Fish?! URGENT: Public Comment Required before Nov 22nd

FDA poised to approve sale of genetically engineered salmon in U.S. supermarkets (*without labeling so we won't know the difference) - 

even though scientists warn it could harm human health. 

URGENT: Public comment required before November 22nd (just 1 week)!

Synopsis :

- Demand right to know what is in your food.

- You want genetically engineered food labeled.

- As a consumer you have a right to know.

- Tell Congress to stop approval of genetically engineered animals for food.

- Demand that FDA conduct a thorough Environmental Impact Statement before

deciding whether to approve the first ever genetically engineered animal for food.

INSTRUCTIONS:

go to action alert at Organic Consumers Association (http://www.organicconsumers.org/)

To sign petition, go top of third column, click on: 

"Featured Alert" Stop Frankenfish! No GMO Salmon!

....................................................................................................................................

For entire article: 

GE Salmon! Are You Out of Your Minds? 

by Jeffrey Smith, leading advocate promoting healthier non-GMO choices

http://www.huffingtonpost.com/jeffrey-smith/ge-salmon-are-you-out-of_b_742413.html

or Center For Food Safety: http://ge-fish.org/

"Major U.S. Environmental groups Call for Full Environmental Review of Genetically Engineered Salmon"

Highlights of Smith article:

- growth hormone gene forcing fish to grow up to 5x faster 

- according to evidence might have higher levels of a cancer promoting hormone (IGF-1), more antibiotics and more potentially life-threatening allergen(s)

- FDA failed to learn lesson with genetically engineered bovine growth hormone which 

also has higher levels of IGF-1 and more antibiotics, now condemned by the Am. Public Health Assoc., banned in most other countries; 

- Am. Academy of Environmental Medicine condemned GMOs and

 urged physicians to prescribe non-GMO diets

- threat of Frankenfish escaping into wild, extinction of wild populations, genetic pollution irreversible

- Canadian scientists tested behavior in tanks, result -  population crashes or complete extinctions, suggests if released or escape into ocean, aggressive salmon would pursue and consume other types of fish

- according to Union of Concerned Scientists, food safety succumbing to higher priority of global corporate profits

     PUBLIC OPINION IS IMPORTANT - PLEASE ACT IN YOUR OWN INTEREST

Land Meat with Healthy Omega 3's

Most of us have heard about the health benefits of wild salmon that contain omega-3 fatty acids. Did you know that we can also get these same omega-3's in certain land meats, minus the risk of mercury?

When beef, venison, bison and buffalo are grass fed, they contain higher levels of these omega-3's than factory farmed animals that feed on grain and soy. While we often hear that meat can be harmful to our health, this usually applies to those factory farmed animals that, as a result of their raising, contain higher levels of omega-6 fatty acids, which are inflammatory. Grass fed beef also contains conjugated linoleic acid (CLA), which is known for aiding in loss of fat and muscle gain.

While I always recommend supporting local farmers that raise free-range and grass-fed animals whenever possible, I know it's not always easy to find them depending on where you live. Because of that I want to suggest a great website that sells these beneficial meats and ships throughout the U.S.: US Wellness Meats. Prices are reasonable and shipping is mostly free.

Remember that eating meat is different for every person. Some people do better with more, some are better off with less. It's important to find out what works for your body. Pay attention to how you feel with more or less meat in your diet. To find out more about how holistic health & nutrition coaching can help you discover the best foods for your body, visit me at http://kendallscottwellness.com for a FREE consultation over the phone.

Avoiding Halloween Sugar Shock!

I remember as a kid being so excited to go trick-or-treating, just for the candy alone! The fuller my candy bag, the better. Now, as an adult and nutrition coach, I cringe at how much cheap candy - containing loads of sugar, high fructose corn syrup and chemical ingredients - is being passed out and consumed by kids and adults. That's the scary part of Halloween for me, and I don't even have children yet!

This is not to say that I don't have a couple pieces of candy if I feel like it, and I wouldn't ask anyone to deprive themselves either. Plus, I get that it's part of the fun and tradition for children. Over-indulging on this stuff is just the reality of Halloween. However, there are some ways to help you and your kids avoid the full effects of sugar shock.

1) Eat a nutrient-rich meal before going trick-or-treating. Be sure to include whole grains, like whole grain pasta, brown rice or quinoa and some veggies (the greener, the better!). Also, get in some healthy fats - saute veggies/rice in olive oil or coconut oil - and quality protein, like fish, organic/free range chicken, or lentils/beans. Nuts and seeds are also a good protein source.

2) Hydrate. Be sure everyone is getting enough water throughout the day. This does NOT mean drinking energy or sports drinks, which only have more sugar and other harmful ingredients.

3) Remember that after your kids have been eating all sorts of candy, it's going to have an effect on their behavior. Misbehaving, high-energy and irritability can become extreme after all that sugar. Keep this in mind and cut them a little slack! Help them get that energy out by having a little dance party or a game of flashlight tag on the front lawn after trick-or-treating.


4) Try reading the ingredients on the candy and throw out some of the ones with ingredients that you can't pronounce. Most likely these are not real food products and are even worse than the sugar. You may be surprise at how much of the candy contains these fake foods.


5) Be sure that as an adult, your needs are being met. Get your rest, do something for yourself and eat a healthy meal. If you are not taking care of yourself, you're apt to fulfill what's missing by eating more Halloween candy.

6) Take notice of how you do feel after eating candy and learn from the experience. All that sugar makes a big difference in our bodies and with our moods and mental clarity!

A Trip to Ireland and Some Happy Cows

I've been slacking on my blogging these days, which I'd say is due to this beautiful summer we've been having and the large amounts of time I've been spending outdoors. My husband and I also recently took a trip to Ireland for ten days...amazing! Ireland is a beautiful country with friendly people and much to my happiness, healthy farming practices with free-range cattle and sheep. They are everywhere, happily eating grass and living they way an animal should, unlike the animals in the many factory farms the U.S...where much of our meats and animal food products come from. I'm not a big meat eater myself, but I was glad to enjoy some 100% Irish beef  from the cows that lived a clean, healthy and happy life. This is how farming started out before it became severely industrialized, compromising our health in the process.

This, along with the recent egg recall due to salmonella, is just an important reminder that the source of our food is vital to our health, the health of our planet and the health and lives of the animals. When we are purchasing and eating eggs, cheeses, poultry, beef, etc. from a "farm" (factory) that is full of disease and sick animals, of course we risk ingesting salmonella, E. coli and other dangerous bacteria. Have you seen what these factory farms look like? It's a horrible sight, and not where I want my food coming from.

On a happier note, consider the small, local farms where you can see the animals grazing freely in the sunshine and fresh air. This is a much safer source for food. Get to know your local farmers and find out what their practices are. The happier the animals, the happier your body (and taste buds) will be (if you choose to eat meat or animal products). Every time you make a purchase, it's a vote. Buying your chicken from most grocery stores is another vote to support factory farming and our decline in health. Instead, find out where you can buy animal food products locally, and help support the farmer who is practicing clean, safe, environmentally-friendly farming.

Fresh Fish!

This summer, we have a CSF share (Community Supported Fisheries) through Port Clyde Fresh Catch in Maine. I don't think it's too late to sign up for other weeks this season, so be sure to check our their website: http://www.portclydefreshcatch.com. Every week we get a different type of fish, including lobster! This week we got Gray Sole, a mild white fish.

I ended up cooking this fish on the grill, in our grill pan. I topped it with a mixture of tahini (sesame seed paste, very high in calcium), tamari soy sauce, toasted sesame oil and some water. I then topped it with a few chopped pieces of garlic scape. It was delicious! The rest of our meal was brown rice and a salad with lettuce, collards, arugula and scallions from our garden (square foot garden! Sign up for a free teleclass on SFG!) and carrots and sweet shell peas from Little Ridge Farm in Lisbon, Maine, where we have a CSA (Community Supported Agriculture) share. Be sure to take a look at Little Ridge Farm too!

What is a Teleclass?

I'm offering more and more teleclasses - a great way to provide information on wellness and nutrition topics to people who can't attend "in person" classes and workshops. Is the Teleclass/Webcast/Webinar/Telesminar concept new to you? Maybe you've heard about it, but have never participated in one yourself. If so, read on to find out how it works.

What is a Teleclass?
A Teleclass is a class conducted over the phone and sometimes simultaneously over your Internet connection (webcast/webinar). Most Teleclasses I offer have either option. It's a great way to share information to people who can't attend "in person" workshops.


What do I have to do?
When you sign up for a Teleclass at KSW, you will be emailed call-in instructions. These instructions will tell you that you can either call the listed number from your phone at the time of the class or go to the listed link to click "play" and listen to the call on your computer.

Will I have to participate?
Just like an "in person" class, no one is forced to participate! On some calls, all callers will be muted and only the host(s) of the teleclass (that's me!) will speak, and you just listen. In other teleclasses, there may be Q&A opportunities where guests can un-mute their phone and ask a question to have it answered live. To speak, you must be on a telephone.


What if I can’t listen to the entire live call? Will anyone know if I hang up or stop listening to the webcast?

No one listening to the call will know or hear if you hang up, close the webcast or even call back again during the call. Only the host can see how many people are on the call via phone or web. You will also receive a link to the recording later in case you miss part of the call.

What happens when I dial the number to call in?
You will be asked to enter a passcode (which is in your sign-up email). Then it will connect you to the live call. You may hear guests or the host(s) talking or you may not hear anything until the call officially starts. Typically, I automatically mute every guest who calls in so we don’t hear background noises. You can simply sit quietly and wait until the call starts.


Can anyone hear me if I listen via webcast?
No, no one can hear you.


What if I can’t make the live teleclass?
All teleclasses are recorded and the recording is automatically emailed to everyone who registers for that call. You can download the recorded call (MP3 file) and listen anytime you’d like.


What’s the benefit to being on the live call?
When there are Q and A opportunities or participation is requested, you get to ask questions and receive support and help with any obstacles you might be facing. You have an opportunity to get a lot more out of the call! It’s also kind of fun to be on the live call – you can feel the energy! The recording is simply a recording.


How do I sign up for Teleclasses?
All teleclasses offer a sign-in form at http://kendallscottwellness.com/Healty_Teleclasses or a Paypal option if the call is not free. Registration is required for free and paying teleclasses to receive the live call-in information.


Does anything else come with a teleclass?
Yes! There is almost always bonus, supportive handouts – recipes, tips on the call topic, worksheets, etc. These handouts are either sent to you in your registration email or after the class in a separate email.

Do You Listen to Your Body?

When was the last time you asked yourself, "Why do I have this headache?" or "What's causing me to have all this heartburn or feel so bloated?" or "Why is my acne so bad lately?"

Too often, we suffer through discomfort and pain in our bodies, either masking and reducing symptoms by taking a pain reliever, antacid or scrubbing our skin with the newest "miracle" cleanser. But how often do we stop to think about what is actually causing the problem in the first place? How often do we get to the root of the problem?

I used to get headaches a lot, almost everyday. My solution was to drink more coffee and take lots of Advil. I had no problem popping a couple Advil a couple times a day on a regular basis, and if two didn't work, I just took another. Those headaches would sometimes temporarily subside, but usually came back later or the next day, when I just consumed more coffee and more pain relievers. Not once did I think that what I was EATING could be causing my headaches. I always said, "I'm just someone who gets headaches a lot." That statement and assumption couldn't be more inaccurate. And how my poor body suffered!

Now, since I've made changes in my diet and lifestyle, if I get a headache (which is rare!), I think about what I've eaten recently that may have caused it. Too much sugar? Too much meat/animal protein or not enough? Not enough water? I also consider how much sleep I've gotten and what might be causing some stress in my life. Usually I can figure out exactly what triggered the headache and fix the real problem by drinking more water, getting some whole foods in my body, adjusting the amount or type of animal protein or getting some rest. I also know how I can avoid a headache in the future.

The moral of this story is to listen to your body. When something feels out of whack, it probably is, and can often be resolved by making a few small adjustments in your diet and lifestyle. This is one of the things I work on with clients - how to pay attention to the signs your body is giving you and what steps you can take to fix the issue. Don't ignore what your body is telling you (or screaming at you!). Over time, if we ignore too many signs, it results in a more serious illness that is much harder to resolve. When we have aches and pains, it's our job to figure out what the problem is, and very often we don't need to pop a pill or head to the doctor to feel better. You only get one body, so don't ignore it!

Egg Salad Sandwich from Happy Chickens!

Today for lunch I hard boiled a couple of farm-fresh eggs from my mom's happy chickens in Maryland (I just went down for a visit). The difference between most store-bought eggs and fresh eggs from a local farm is amazing! They taste fresher and the yolk is a beautiful, bright orange rather than the dull yellow we are used to seeing in older eggs. Plus, I love that I was there to take these eggs right out of the nest. The blue/green eggs are from the aricona chickens.


The chickens to the right are Fiona and Maude, and the rooster is Ricardo. Fiona (in the middle) is an aricona.

For the egg salad mixture, I chopped the two hard boiled eggs and added fresh parsley from the herbs in my kitchen, some diced red onion, paprika and organic mayo. I don't typically measure out these quantities, but my guess would be 2 tablespoons chopped parsley, 2 tablespoons red onion, 1/4 teaspoon paprika, 1 teaspoon organic mayo. Salt and pepper to taste. This is such a simple but YUMMY combination!

I then spread about half the egg salad on a slice of organic spelt bread, topped with baby spinach leaves, slice of tomato and three slices of avocado, saving the rest for tomorrow. Et voila!!

Cashew Mylk from Ani Phyo

Have you ever tried making your own non-dairy milk? A great dairy-free alternative is to use nuts, such as almonds, cashews, walnuts, pecans or hazelnuts. You can also buy these types of milks, but making it yourself is an even healthier way to go! It's so yummy and very easy to do! Plus, you can make it then store in your fridge for four or five days.  

Simply blend the nuts with water, add a few pitted dates to sweeten (or a minimally processed sweetener, if you prefer), a touch of salt and voila! You can also add cinnamon or vanilla beans for added flavor.

In this video, Raw Food author, Ani Phyo, demonstrates exactly how to make your own nut milk!

Cashew Mylk Video

Beating the Winter Blues and Finding Balance

I think I may have a case of the Winter Blues. This doesn't mean I'm sad and bored every single day, but I'm noticing more days here and there that I do feel blah - like I don't have much to look forward to, I'm a little cranky, lazy and uninspired. I do know that I'm not alone in this, and fortunately can say that this year seems better than last and those before, which I truly believe I can attribute to a couple things: 1) I'm not in the middle of chemotherapy, and 2) I am eating better than I ever have in my life. The chemo one is obvious. The food one, maybe not so much. I just know that eating more whole foods - especially the leafy greens - has had an amazing affect on my moods! I'm a happy person now, like 98% of the time! I didn't used to be that way. Now, in the middle of "Winter Blues" season I do feel the "can we just get on with spring already, or can I at least disappear to a hot, tropical island filled with adventure, alcohol and chocolate?" However, I feel like this year I am more balanced in general, hence this off-balance time is not as extreme.

I often have clients who are shocked when I tell them "Oh, yeah, when I get an uncontrollable craving for something sweet, I hit the store down the road for a homemade GIANT whoopie pie." (Although, I usually don't want the entire thing now, even if initially I think I do.) I also don't exercise like I would like to, but I try and it comes and goes in phases. My point is that, yes, I am human. Being a Holistic Health Coach, does not mean I eat perfectly, exercise perfectly, balance my life perfectly or do anything perfectly. Far from it. 

I am, however, more aware of when my life is getting off-kilter, and that's the first step to finding balance. Winter Blues season is just a majorly off-balanced time that is more difficult to control.

Sometimes the clues of Winter Blues or any unbalanced time are obvious - you're irritable, depressed, bored, lazy, unmotivated and tired. Sometimes other clues, especially the physical ones, like headaches, acne, aches and pains, stiffness, dark circles under the eyes and digestive discomfort are not so obvious. We often let these symptoms of unbalance go and try to treat them with Tums, Advil, coffee, sugar, alcohol, cigarettes or whatever your choice may be. The problem is, we are then "treating" the symptoms and not the cause. If you treat the symptoms while ignoring the problem long enough, that's when bigger problems occur. I often think back to how many of these signs or symptoms I had in the two to three years before my cancer diagnosis, and it's no wonder I got cancer. SOMETHING had to happen - I was so unbalanced, but I never took the time to pay attention to the clues so I could do something about it.This certainly doesn't mean that everyone who isn't in "perfect" balance is going to get cancer or any other disease, but it does mean you are more susceptible to illness and unhappiness. 

Rather than ignoring the signs that something in your body isn't quite right, instead try to find a way to bring yourself one step closer to balance, in whatever way you define the word. Give yourself a small, manageable goal. Perhaps it's adding in a 15-minute morning walk before you go to work. Another one might be to steam and eat some broccoli three nights a week, even if it's in addition to your Chinese take-out. It also may mean slowing down your hectic, exhausting exercise schedule that gets you up at 4:00am because it's draining you, and swapping a day or two for a walk with the family or an evening Yoga class. It could be spending 20 minutes each day with a cup of tea and a book. Or try something new - like a Veggie Sushi Class! (Sorry, a shameless plug.)

My goal is to walk my dog for 30 minutes first thing EVERY morning. I don't want to start my day on my computer checking email - I just want to get outside. He always gets a walk or serious play time outside, but doing it first thing in the morning is something I know gives ME energy for the day. Being outside in the fresh air is so rejuvenating for me. Plus, if his walk(s) get pushed toward the end of the day, they sometimes get shorter in length. Today I had to force myself to meet this goal, but once I got out in the woods with my dog happily running around, I felt so amazing! Then, the crazy thing is, it made me want to go make a healthy breakfast and get in a good workout. Once I broke my slump with that morning walk, the other things seemed to come easier - and that was just on the first day! Pretty cool! I still want to get away to a sunny beach on an island, but the point is, I feel much better.

So...give it a try. Beat the Winter Blues. What's one good thing you can do for yourself to bring more balance into your life?

Dinner Last Night

My sister and her husband are up from Maryland visiting, and last night I made dinner for us and my husband. Somehow it ended up looking (and, I think, tasting) like quite the gourmet meal! I wanted to share what I did - no recipes, no exact measurements, which is how I usually cook - just throw it all together and hope for the best! Those of you who are pros in the kitchen (I may know a fair amount, but I'm no professional chef), please feel free to offer some tips as you see fit. :)

Stuffed Butternut Squash
I cooked about 1.5 cups of spelt berries in my rice cooker and added that about the same amount of leftover brown rice from the previous night. In a pan with olive oil, I combined fresh sage and parsley (growing in my kitchen), 4 medium celery stalks, pumpkin seeds, dried cranberries, 2 scallions, 1 shallot, garlic and a little salt - all finely chopped (heavy on the sage). Let that cook for 6-7 minutes then added the rice/spelt combination and heated for another 5 minutes.

In the meantime, at 400 degrees, I quartered a large butternut squash, cleaned out the seeds and baked on a baking pan for 30 minutes. I then took the rice mixture and scooped it on/in the four pieces of squash.

Greens
Simple - sauteed swiss chard and beet greens in a little olive oil and ended up adding a bit of water too - tossed in the pot and cooked about 5 minutes.

Beets
I don't usually cook beets the "proper" way, but instead peeled 3 medium beets, sliced into coins and boiled in water for about 10 minutes. Let them cool, then sprinkled some goat cheese, candied pecans and olive oil on top.

Falafel
These were not homemade and probably not necessary, because the rest was plenty of food, but they are so tasty. Plus, I wanted my sister and brother-in-law to try them. You can buy falafel patties or mini patties in the freezer section. I get the Papou's Kitchen brand (from Portland). I simply sauteed two minis per person in a pan with olive oil, a few minutes on each side.

That was it! I will post some photos later on, because my camera is not with me at the moment. Happy Friday!

New Favorite Book!

Thanks to a friend and client, I recently finished reading a wonderful book - Learning to Breathe by Alison Wright. It's the true story of a woman, a photojournalist, who travels the world on different assignments. During one of her trips to Laos, a country in Southeast Asia sandwiched between Thaland and Vietnam, she is in a horrific auto accident when the bus she is on collides head-on with a logging truck. The story is about her immense struggles to survive, recover and understand how and why she lived at all.

I'm not sure if having gone through a cancer diagnosis myself is what made me feel so connected to this story, or if it's simply a very compelling book. I think what I feel so connected with is what Alison comes to understand during her recovery - that we are all connected. We share the same emotions and we all just breathe. We all can and will experience suffering or struggles on some level in our lives and we usually try to survive and continue on in life. I remember so strongly feeling that when I was told I had the big "C." I knew that it was simply my struggle at this point in my life. 

In any case, this is a book that a feel like I want to keep in the drawer of my bedside table forever and probably reread periodically. It's like my new good luck charm or something. Terrifying, uplifting and inspiring all at the same time! Alison Wright's website is: www.alisonwright.com. 

How's Your BLOOD?

Another great article from Natural News - on BLOOD! Your blood's health is vital for your overall health - your blood feeds every cell in your body. Fortunately, you have control over the health of your blood, starting with what you eat everyday. How can you create good blood and keep it clean, which in turn, will benefit every part of you? Read on to find out!
http://www.naturalnews.com/028075_blood_health_transformation.html  

Creamed Sesame Dandelion Greens

I had such a delicious dinner tonight, and I wanted to share one of my favorite recipes I included, from the Greens Glorious Greens cookbook: Creamed Sesame Dandelions! Dandelion greens (that's right - the leaves from the dandelions growing in your yard!) have a bitter taste that may take some getting used to, but in this recipe, the bitterness is masked well by the tahini and garlic. Dandelion greens are so beneficial to our health, so it's worth a little bitterness. This recipe also uses calcium-rich tahini (a paste made from sesame seeds). I'm sorry I didn't include a photo - my husband and I gobbled them up before I could think twice about it!

Creamed Sesame Dandelions

2 cups water

1 pound dandelion greens, washed, stemmed and shopped into small pieces

2 teaspoons extra virgin olive oil

2 cloves garlic, thinly sliced

salt to taste

2 tablespoons tahini

3 tablespoons water

1/2 teaspoons tamari (naturally brewed soy sauce)

freshly squeezed lemon juice

1. Bring two cups of water to a boil in large 10 or 12 inch skillet with a tight fitting lid. Add chopped dandelions and cook for 2 to 3 minutes. Drain the cooked dandelion greens and set aside (you can save the liquid broth to drink as a hot tea - I know, may sound scary, but I do like it).

2. Heat oil over low to medium heat in the skillet and saute the garlic slices for 1 to 2 minutes, until light golden brown. Stir in the pre-cooked dandelion greens and a pinch of salt if desired. Cover to cook over low and heat for 1 to 2 minutes to let flavors mingle.

3. In small bowl, combine tahini, water and tamari and mix until creamy. Pour sauce into the pan with cooked freens and stir until thoroughly mixe. Serve hot with a squeeze of lemon juice if desired.

Crock Pot Coconut Rice Pudding

Today I'd like to share a favorite dessert of mine: Coconut Rice Pudding, made in a crock pot. As desserts go, this is a much healthier option, but still has delicious sweet flavor. It uses brown rice, a whole grain, which is gluten-free and nutrient-rich; agave nectar or maple syrup instead of sugar,  both of which are lower-glycemic sweeteners that are minimally processed and all natural; and hemp, almond or rice milk instead of cow's milk. I love this comforting dessert on a cold winter day - it really warms you up and satisfies your sweet tooth without all the processed, sugary ingredients that are so damaging to our health. Plus, you just throw everything in a crock pot and let it cook!

Agave nectar or syrup can be found in most grocery stores next to the honey and tea or in the baking section. It is often located in the "healthy" section - Wild Harvest at Shaws or Natural Choice in Hannaford. Milk alternatives can also be found in these sections next to the cereal.

Photo: Kimberlykv via flickr.com

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Crock Pot Coconut Rice Pudding 

In this dessert, the whole grain, brown rice, is used adding great nutritional contentt. Agave nectar or maple syrup are also substituted for sugar, both of which are lower-glycemic natural, minimally processed sweeteners. Instead of milk, almond, rice or hemp milk is used, making this a great choice for those with dairy sensitivities or lactose intolerance. This is a gluten-free dish.

Ingredients:

1 cup uncooked brown rice, soaked for two hours or more and rinsed
4 cups almond, rice or hemp milk
1/3 cup agave or real maple syrup

1/4 cup shredded coconut, unsweetened

1 teaspoon vanilla extract
1/2 teaspoon salt
2 tablespoons unrefined coconut oil (melt on stove or in microwave first)
1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1/4 cup raisins (optional)

Directions:

Place rice in greased crock pot (grease with coconut oil or butter). Add remaining ingredients and stir to combine. Pour coconut oil over rice mixture. Cover and cook on high for 2 ½ to 3 hours until rice has absorbed the liquid. Cooking times may vary with different crock pots. Serve while warm. Use organic ingredients when possible. Serves 8

 

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