Rainbow Chard with Basil, Pine Nuts and Parmesan

Ingredients

• 13 to 14 oz. Rainbow chard (about 1 large bunch)

• 1 Tbs. extra-virgin olive oil

• 3 Tbs. pine nuts

• Kosher salt

• 1 Tbs. minced garlic

• 1 Tbs. cold unsalted butter, cut into 4 pieces

• 1/4 cup grated Parmigiano-Reggiano

• 1/4 cup thinly sliced fresh basil leaves (8 to 10 large)

Pull or cut the stems from the chard leaves. Cut or rip the leaves into 2- to 3-inch pieces and wash and dry them well. Rinse the stems and slice them crosswise 1/4 inch thick.

In a 12-inch nonstick stir-fry pan or skillet cook the pinenuts, stirring constantly, until lightly browned, 2 to 3 minutes. Transfer the pine nuts to a plate.

Return the pan to medium-high heat, heating 1 Tablespoon of olive oil. Add the chard stems and a pinch of salt, and cook, stirring occasionally, until shrunken and beginning to brown lightly, 6 to 7 minutes. Add the garlic and cook just until fragrant, about 15 seconds. Add the chard leaves and 1/4 tsp. salt. Toss with tongs until just wilted, 1 to 2 minutes. (If using a skillet, you may need to add the chard in batches, letting the first batch wilt before adding more.) Remove the pan from the heat, add the cold butter pieces and stir just until the butter has melted.

Using tongs, immediately transfer about half of the leaves and stems to a serving plate and arrange. Sprinkle on half of the Parmigiano, basil, and pine nuts. Layer on the remaining leaves, stems, and pan juices, and garnish with the remaining cheese, basil, and pine nuts. Serve immediately.

How To Start Meditating

Here's why I am such a big fan of meditation:

When I meditate my day goes better.  I have more energy and I feel less stress. I am more creative and focused in my work. I am more compassionate with myself and others. Meditation, even ten minutes in the morning gives me a sense of ease and positivity that carries me through the day.

Many of my clients resist starting meditation because they they "don't have time", they “can’t sit still” or they don't think they are "doing it right".

I can totally relate to all of those challenges! For years, I just dabbled with my meditation practice. I KNEW that meditation was an important key to my overall health and wellness, in the same way that exercise and nutrition are essential components.  But I didn't have the same powerful habits in place for daily meditation as I did for my exercise and nutrition routines.  Creating the HABIT was the key for me to finally start meditating daily even though I had tried a million times before. 

My practice is super simple:

I wake up an hour earlier than the rest of my family.  (Don't worry,  You can meditate at any time of day that works for you!)  It just works best for me first thing in the morning, and I find that I am more rested after meditation, than if I got that extra hour of sleep.  I get a cup of coffee, and sit down in the same spot every day, spine aligned, legs crossed.  I bring my attention to my breath.  Sometimes I use a mantra like 'So Hum', if my mind is really wandering around and I need to gently steer it back to my breath. My goal is to meditate for 5 minutes, but I usually sit for 20-30 minutes.  That's it!

Here's how to get started:

• Get Settled: Find a quiet place where you can relax.

• Breathe deeply: Take five deep breaths, in through your nose and out through your mouth, on the last exhalation, close your eyes.

• Check in: Settle into your body. Align your posture and take notice of how your body feels.

• Scan your body: Turn your mind inwards and take note of your body from head to toe, acknowledging any tension, and relax those areas. Then turn to your thoughts, notice what comes up without trying to alter them.

• Bring your attention to your breathing: You can count each breath, one (in), two (out), three (in) and so on, or use a mantra. If you notice your mind wandering just gently bring your mind back to the counting or the mantra

Sometimes, I listen to meditation music on Pandora.

Sometimes, I use guided meditations.  Here are a few resources that I love:

• Headspace: Meditation Made Simple

• Oprah and Deepak 21 Day Meditation Challenge

I have a sweet, 5 minute gratitude meditation on my blog:  Practicing Gratitude

On the rare occasion that I do miss my practice - I am just not at my best.  But don't just take my word for it!  There is plenty of scientific evidence that suggests that meditation affects the brain and the body in positive ways;  Check out the research in the articles below:

• Harvard Study: How Meditation Changes The Brain

• Time Magazine: Strongest Study Yet Shows How Meditation Can Lower The Risk Of Heart Disease

What does your meditation practice look like? (Don’t worry if it’s not consistent). Or what questions do you have about meditation? I would love to hear from you!

Peace & deep breaths,

Lisa  

EMAIL ME

Easy Broccoli Frittata

There’s nothing better than a recipe that allows for flexibility, since it can often feel frustrating when you go to cook something and don’t have the exact ingredients on hand.

Frittatas are great for this, since you can pretty much throw anything (anything healthy, that is!) in with the eggs and end up with a delicious, balanced meal.

A few flavor combos I love? Broccoli and Feta. Spinach and tomato. Asparagus and goat cheese. I could go on and on.

Broccoli and Feta Frittata

20 minutes 2 Servings

Ingredients

• 6 eggs

• 1/4 cup unsweetened almond milk

• 1/4 teaspoon salt

• sprinkle of fresh or dried herbs: tarragon, sage, thyme (whatever you have on hand)

• 1 tablespoon extra virgin olive oil

• 2-3 scallions, chopped green and white parts

• 1 small head of broccoli, stalked and diced into small florets (2 cups)

• Any leftover green veggies that you have on hand (I used frozen peas) (optional)

• 1/2 cup crumbled feta

• red pepper flakes (optional)

• freshly ground black pepper
  

Instructions

Preheat the oven to 400°F.

Whisk the eggs, almond milk, salt and herbs until well combined. Set aside.

Heat the oil in a cast-iron skillet over medium heat. Add the scallions, broccoli, and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes.

Add the egg mixture and shake the pan to distribute. Sprinkle with the feta and red pepper flakes, if desired. Bake for 15 to 20 minutes or until the top is lightly golden brown and the eggs are set.

Remove from the oven, let cool, slice and serve. Season to taste.

Roasted Caulflower With Tahini And Mint

Roasted cauliflower is having a moment! I recreated this dish of cauliflower, tahini and mint after my recent trip to Israel. Roasted cauliflower is a star at some of the best restaurants in Tel Aviv including Chef Eyal Shani’s trendy restaurant, North Abraxas.

Ingredients:

• 1 large head of cauliflower

• 2 tablespoons extra virgin olive oil

• 2 pinches of red hot pepper flakes

• kosher sea salt

Lemon Tahini Sauce:

• 3 tablespoons tahini paste

•     3 tablespoons freshly squeezed lemon juice

•     1 teaspoon extra virgin olive oil

•     small handful of fresh mint, torn into small pieces

•     kosher sea salt

Directions:

Preheat the oven to 500 degrees.

Remove the leaves and lower stem of the cauliflower. Using a knife, cut the head of cauliflower into four quarters. Slice each quarter into 6-8 pieces (try to keep the florets roughly the same size to ensure even cooking and browning)

Rinse the florets in a colander and dry on paper towels. Spread them out evenly on a large baking sheet.

Drizzle with olive oil and toss to coat evenly. Season with hot pepper flakes and sea salt.

Roast for 10 minutes at 500 degrees–remove and flip the florets–turn down the heat to 450 degrees Fahrenheit and continue roasting for another 10-15 minutes until the florets are evenly browned and fork tender.

Whisk together the lemon juice, tahini paste, and 1 teaspoon olive oil in a small bowl. Thin the tahini sauce with warm water (add 1 teaspoon add a time, and whisk it in until it has loosened but is still relatively thick). Season with salt and pepper to taste.

Remove the florets from the oven, salt to taste, and place in a large mixing bowl. Add the sauce and using a spoon, toss the florets until they are all evenly coated. Garnish mint and serve immediately

Sauteed Citrus Shrimp

From: EatingWell Magazine, Spring 2004

This quick Spanish-inspired saute is a lesson in simplicity. All shrimp really needs to dazzle is lots of garlic and a splash of lemon. Serve as a main dish or as an appetizer

Ingredients

• 3 tablespoons lemon juice

• 3 tablespoons wine, dry white

• 2 teaspoons oil, olive, extra-virgin

• 3 cloves garlic minced

• 1 pound shrimp, peeled and deveined medium (30-40 per pound)

• 1 teaspoon oil, olive, extra-virgin

• 1 whole bay leaf

• 1/4 teaspoon pepper, red, crushed or 1 dried red chile, halved

• 1/4 teaspoon salt or to taste

• 2 tablespoons parsley, fresh chopped

Instructions

1. Combine lemon juice, wine, 2 teaspoons oil, and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate.

3. Add bay leaf, crushed red pepper, and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley, and serve immediately.

Tips For A Healthier Thyroid

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things - not a big deal - just the metabolism of ALL cells. And this is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

It’s estimated that at least 3.7% of US adults have an underactive thyroid.

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight; and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test from your health professional.

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into thyroid) and you can be at risk for an iodine deficiency.

NOTE: Iodine-deficiency is not very common in the developed world, so supplements are likely not necessary, and may exacerbate certain thyroid issues. Check with your healthcare professional before taking supplements, and always read the label.

Nutrition and Lifestyle Tips For Healthier Thyroid:

Iodine - Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

Seaweeds—like kelp, dulse, and nori—are packed full of iodine for your body to transform into hormones. They also usually contain a lot of other beneficial nutrients, like calcium, potassium, and Vitamins A through E, so the stuff is truly the superfood you’re missing out on.

NOTE:: During pregnancy and breastfeeding iodine requirements increase by up to 60%, so pay attention to eat enough iodine-containing foods.

Selenium - There is evidence that selenium (another essential mineral) can support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Because of this, it’s best to stick with selenium-rich foods like Brazil nuts, mushrooms, meat, and fish.

1-2 Brazil Nuts packs enough selenium to meet your recommended daily allowance.

Protein - One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a "thermogenic effect" because your body has to spend energy metabolizing protein; this means that protein has a metabolism raising effect.

Reduce goitrogens - Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it's needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they're eaten excessively, or are combined with a diet already low in iodine. They are found in "cruciferous" foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they're found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Go Gluten-free - There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a "cross-reactivity" where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Avoid Triclosan - Triclosan is a common ingredient in many soaps and body washes, but it may have an adverse effect on your thyroid. A study published in Aquatic Toxicology in 2006 showed that even minor exposure to the chemical can affect how your thyroid releases hormones. Luckily, In December of 2017, the FDA issued a ruling banning over-the-counter products containing triclosan.

Take Up Yoga - A study in Yoga Mimamsa found that doing certain yoga poses can help your thyroid hormone release functions. During your next routine, try incorporating poses like boat pose, bridge, and king pigeon pose. These poses help to open up throat circulation and improve energy flow around the thyroid.

Lifestyle upgrades - Weight gain and difficulty losing weight are very common when it comes to thyroid issues. To maintain a healthy weight, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

Conclusion

If you have concerns about your thyroid, then ask to be tested. That along with testing for celiac disease can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don't forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should be done with a health professional’s advice.

And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

References:

http://www.precisionnutrition.com/all-about-thyroid

https://www.dietvsdisease.org/the-best-diet-for-an-underactive-thyroid/

http://www.who.int/elena/titles/iodine_pregnancy/en/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss-week-2

Chickpea Pasta with Pine Nuts and Parsley

Chickpea Pasta with Pine Nuts and Parsley

Recipe from Jessica Seinfeld

Ingredients:

• 8 ozs Chickpea Pasta (such as fusilli or penne)

• 2 Large Shallots

• 1 clove Garlic

• 1/4 cup Extra Virgin Olive Oil (more for serving)

• 1/4 cup Pine Nuts

• 1/4 tsp Kosher Salt

• 1/4 cup Chopped Fresh Flat Leaf Parsley (more for serving)

• 1 cup Chopped Fresh Spinach Leaves, wilted

• 1/2 tsp Grated Lemon Zest

• 1/4 tsp Freshly Ground Black Pepper

• 1/4 tsp Crushed Red Pepper Flakes

• Grated Parmesan (for serving)

Instructions

Bring a large pot of water to a boil. Cook the pasta according to the package directions.

Chop the shallots and garlic.

In a medium skillet, heat the oil over medium heat. Add the shallots and cook for 2 minutes. Add the pine nuts and salt and cook, stirring often, for about 5 minutes, or until the pine nuts start to brown. Add the garlic and cook for 30 seconds, or until fragrant. Stir in the parsley and lemon zest and remove from the heat.

Drain the pasta and return it to the pot. Add the spinach leaves to wilt, shallot mixture, black pepper, and red pepper flakes and stir to combine.

Divide among bowls and top with Parmesan, fresh parsley, and a drizzle of olive oil if needed.

Kale Salad With Chickpeas And Tahini Dressing

After the indulgences of the holiday or even just a fun weekend, there is nothing like a light and healthy detoxifying salad to get you back on track.

Flush out the toxins and feel lighter immediately with amazing Kale Salad…..The lemon helps to boost digestion while the chlorophyll in kale gets rid of the toxins in the body.

I love this salad topped with poached or boiled eggs for a protein boost.

Kale Salad with Chickpeas and Tahini Dressing

Ingredients

Salad:

• 2 cups kale, thinly sliced and ribs removed

• ¼ cup radishes, sliced into matchsticks

• ¼ cup thinly sliced carrots

• ½ cup chickpeas or white navy beans

• ¼ cup sliced almonds, toasted

• 1 cup chopped basil

Avocado Tahini Dressing:

• 1 small avocado (or ½ a large one)

• 1½ tablespoons tahini

• 2 tablespoons lemon juice

• 1 small garlic clove

• 1 tablespoon olive oil

• 2 tablespoons water

• salt and pepper

Directions

Place avocado, tahini, lemon juice, garlic, and olive oil into a food processor. Pulse, then add water salt and pepper and blend until creamy.

In a large bowl, toss the kale, radishes and carrots with half the dressing. Mix well, then let it sit at room temp for about 15 minutes. The acid from the dressing will help to wilt and soften the kale.

Add chickpeas or beans, almonds, basil and more dressing, to taste.. Taste and add more salt, pepper, and lemon juice as needed.

Superfood Smoothie

I’m Starting my day off right this morning with this Superfood Smoothie.

Superfoods like Maca Root and Ashwagandha are dense with nutrients and have powerful health benefits.

Maca Root has been shown to promote hormone balance, reduce menopausal symptoms, boost energy, and increase stamina in athletes.

Ashwagandha is best know for its ability to reduce stress and inflammation.

Lisa’s Superfood Smoothie

Ingredients:

• 1 cup almond milk

• 1 tablespoon almond butter

• 1 banana

• 2 tablespoons vanilla protein powder (optional)

• 1 teaspon Maca

• 1 teaspoon Ashwagandha

• dash of cinnamon

• ice

Combine all ingredients in a blender to combine.

How To Fight A Cold Naturally

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.

Hand washing and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

Natural tips to reduce your risk of getting sick:

Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soaps and gels are not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you're feeling great.

Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

Take a probiotic daily, and eat probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

If you are already feeling like crap, here are some tips for getting rid of that cold fast:

• Eat garlic. Mince two cloves and let them sit for 15 minutes for the active compounds to develop. Mix with olive oil and salt and spread on toast.

• Drink tea. Ginger and lemon ward off the cold virus, and soothes a sore throat and headaches. (recipe below)

• Take zinc to shorten your cold by as many as 3 days.

• Pop vitamin C. It won’t prevent colds unless your are deficient, but it can shorten your cold and reduce symptoms.

• Add glutathione. Master antioxidant glutathione strengthens the immune system and makes vitamin C work harder. Take a supplement or get from a high-quality whey protein.

• Supplement with curcumin. Turmeric’s active compound reduces inflammation to relieve congestion.

• Sip bone broth to bolster the immune system and take the edge off your cold symptoms. Add ginger, garlic and turmeric for extra cold-busting oomph.

• Take a detox bath. Add epsom salts and essential oils to your tub to soothe symptoms and draw out impurities.

• Don’t forget vitamin D. Vitamin D keeps your immune system in fighting shape.

• Use a nasal rinse. A saline spray or neti pot gets everything moving and kills the bugs in its path.

Click here to purchase any of these immune boosting supplements.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic foods, and getting enough sleep are key year round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

Recipe: Lisa’s “Kick The Flu In The Ass” Tea

Along with many other essential vitamins & minerals, the ginger, garlic, honey and capsaisin in this tea are all good for stimulating metabolism, boosting immunity and cleansing the respiratory tract.

Ingredients and Directions

• a few slices of fresh ginger

• 1 clove of garlic, smashed

• 2-3 slices of lemon, or 1/2 piece of lemongrass (I am loving the lemongrass!)

• sprinkle of cayenne

• handful of fresh mint leaves

• honey

In a sauce pan or tea pot, mix ginger, garlic, lemon or lemongrass, cayenne or paprika, and mint leaves. Add boiling water. Let steep for 5 minutes and sweeten with honey. Enjoy!

References:

https://www.precisionnutrition.com/what-to-eat-when-sick

https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/

http://nutritionfacts.org/video/preventing-the-common-cold-with-probiotics/

https://www.youtube.com/watch?v=9dExiRwh-DQ

http://www.who.int/gpsc/clean_hands_protection/

Chef Ottolenghi's Roasted Butternut Squash

During the holiday season, finding really flavorful vegan recipes can be intimidating! But have no fear.......this dish will save you.

From the cookbook Jerusalem, by Ottolenghi : Roasted Butternut Squash with Tahini and Za'atar,

I’m not sure how I will eat butternut squash any other way now!

Roasted Butternut Squash with Red Onion, Tahini and Za’atar

Ingredients:

• 1 large butternut squash, cut into 1/2-inch wedges

• 2 large red onions, cut in half, and then cut each half into about 5 wedges

• 1/3 cup olive oil

• Coarse salt and black pepper

• 3½ Tbsp tahini paste

• 1½ Tbsp lemon juice

• 3 Tbsp water

• 1 small garlic clove, crushed

• 1/4 cup pine nuts (I used pan-toasted sesame seeds instead)

• 1 Tbsp za'atar

• 1 Tbsp roughly chopped parsley

Notes:

After reading the recipe, my first impulse was to peel the butternut squash before roasting it. I didn’t, though, following the instructions instead, and it turned out great.

(However….You could also use pre-cut butternut squash from the market as a time saver)

To avoid burning the onions, I roasted the squash and the onions in two separate pans.

Instructions

Heat the oven to to 425F. Put the squash and onions in a large bowl, add 3 Tbsp. of oil, a tsp. of salt and some black pepper, and toss well. Spread, skin down, on a baking sheet and roast for 40 minutes until the vegetables have taken on some color and are cooked through. Keep an eye on the onions: they may cook faster than the squash, so may need to be removed earlier. Remove from the oven and leave to cool.

Put the tahini in a small bowl with the lemon juice, water, garlic and a 1/4 tsp. of salt. Start with 1 Tbsp. of water, and whisk to the consistency of honey, adding more water or tahini as necessary.

Pour the remaining oil into a small frying pan on a medium-low heat. Add the pine nuts and half a teaspoon of salt, cook for two minutes, stirring, until the nuts are golden brown, then tip the nuts and oil into a small bowl. (If using sesame seeds, place a skillet over medium-high heat. Add sesame seeds, and toast until brown, stirring constantly. No oil needed.)

To serve, spread the vegetables on a platter and drizzle over the sauce. Scatter the pine nuts/sesame seeds on top, followed by the za'atar and parsley.

Cranberry Pecan Sauce

Did you know that one can of cranberry sauce has 26 grams of sugar? Avoid using the canned stuff and try something new!

Cranberry Pecan Sauce

Recipe from The Voluptuous Vegan, by Myra Kornfeld

Ingredients:

• 1/2 cup Madeira

• 1/2 to 3/4 cup maple syrup

• 1 teaspoon ground cinnamon

• 3 cups cranberries, fresh or frozen

• pinch salt

• 1/2 cup pecan halves

Directions:

Preheat oven to 350 degrees. Spread the pecans on a baking sheet and toast for 8 to 10 minutes, or until fragrant. Remove, let cool for a few minutes, and roughly chop by hand.

In a medium saucepan, combine the madeira, maple syrup, cinnamon, cranberries and salt. Cover and bring to a boil, watching carefully to make sure it does not boil over.

Uncover and cook at a rapid simmer for 15 to 20 minutes, stirring every so often, until the cranberries have burst and the liquid has reduced enough to become saucy.

Stir in the pecans and pour into a bowl. Refrigerate until cool. Serve cold or at room temperature

Gjelina's Roasted Yams - Happy Thanksgiving!

I know it’s crazy to mess with family favorites at Thanksgiving. But if you are looking to cook up something a little different from the traditional mashed potatoes or marshmello topped sweet potatoes, this recipe from Gjelina:Cooking From Venice, California gets it right.

Even if you don’t make it for Thanksgiving, try it any night of the week! It's a snap to make - Large wedges of sweet yams, tossed with olive oil, honey and espelette, and then roasted until carmelized on the edges and perfectly soft inside. I love it served with chicken, steak, or even a simple green salad for a delicious vegetarian meal.

Gjelina’s Roasted Yams

Ingredients:

• 2 large yams

• 2 Tablespoons honey

• 1 Tablespoon espelette pepper, or crushed red pepper flakes

• 3 Tablespoons extra virgin olive oil

• sea salt and freshly ground pepper, to taste

• ½ cup Greek style yogurt

• 4 Tablespoons fresh lime juice

• 2 scallions, white and green parts, thinly sliced, for garnish

Instructions:

Heat oven to 425. Cut the yams lengthwise into 4 wedges per yam. Put them in a large bowl, and toss them with the honey, ½ tablespoon of the Espelette pepper or crushed red-pepper flakes and 2 tablespoons of the olive oil. Let it sit for 10 minutes or so, tossing once or twice to coat, as the oven heats.

Transfer the yams to a foil-lined, rimmed baking sheet, season with salt and pepper and then bake until they are deeply caramelized around the edges and soft when pierced with a fork at their thickest part, about 30 to 35 minutes.

Combine the yogurt, lime juice and remaining tablespoon of olive oil in a small bowl, and whisk to combine, then season with salt and pepper to taste. Set aside.

When the yams are done, transfer them to a serving platter, drizzle the yogurt over them and garnish with the remaining Espelette pepper or red-pepper flakes, the scallions, and a pinch of salt.

Green Beans wiht Carmelized Shallots and Almonds

Add a little green to your Thanksgiving menu with this flavorful recipe for tender crisp green beans tossed with caramelized shallots, toasted almonds and fresh parsley.

Recipe Inspiration from Bon Apetit

INGREDIENTS

1 lb. fresh green beans, trimmed
1 shallot bulb (about 5–6 cloves), peeled and thinly sliced
1 Tablespoon coconut oil
1 teaspoon apple cider vinegar
sea salt, to taste
fresh ground pepper, to taste
3 Tablespoons chopped fresh parsley
2 Tablespoons toasted almond slices

DIRECTIONS

Heat a large dry skillet over medium heat, add almond slices and cook until toasted, about 5-6 minutes or until almonds are golden. Remove almonds from skillet and set aside.

In the same skillet, add coconut oil and heat over high heat until melted. Add in shallot slices, turn heat down to medium-low.

Cover the skillet with a lid and cook shallots until caramelized, stirring frequently throughout the cooking process. This should take about 10-15 minutes and the shallots should turn golden brown in color.

Meanwhile, cook the green beans in a saucepan of water with a pinch of sea salt to a boil. Once water is boiling, add in green beans and cook for about 3-4 minutes or until the beans are bright green in color and tender crisp.

Drain and transfer the beans into the skillet with the caramelized shallots. Toss to combine.
The coconut oil and shallots will coat the beans. Add in chopped parsley and apple cider vinegar. Season with sea salt and pepper. Heat for another 3-4 minutes or until beans are warm.

Transfer beans to a large dish or platter, top with toasted almonds and serve.

Chef Ottolenghi’s Roast Chicken with Za’atar

Because I am inspired by my recent trip to Israel, I wanted to share with you this amazing roast chicken recipe from Ottolenghi: The Cookbook

This is a great dinner party recipe because it’s a beautiful dish, you can do all the prep ahead, and the flavors are delicious!

I love how easily this recipe comes together. Just throw everything into a big bowl to marinate. You can do this step several hours or up to a day ahead. Then transfer everything into a skillet or baking pan and roast.

Ingredients

• 8 chicken thighs or 4 breast with skin and bones, trimmed of excess fat and loose skin

• 2 red onions, thinly sliced

• 1 lemon, thinly sliced

• 2 large cloves of garlic, crushed

• 4 tbsp olive oil

• 2 tablespoons za’atar plus more to taste

• 1 tablespoon all spice (I omitted this, because of personal preference)

• 1 tablespoon sumac

• 1 teaspoon ground cinnamon

• 1 cup chicken broth

• 1 1/2 teaspoons salt, plus more to taste

• 1/2 teaspoon freshly ground black pepper, plus more to taste

• 6 tablespoons pine nuts

• 1/4 cup chopped flat-leaf parsley

Instructions

In a large bowl, mix the chicken with the onions, lemon, garlic, 4 tablespoons olive oil, spices, chicken broth, salt, and pepper. Leave in the fridge to marinate for at least 3 hours or overnight.

Preheat the oven to 400°F.

Transfer the chicken and its marinade to a skillet or baking pan large enough to hold all the chicken pieces lying flat with a little space between pieces, skin side up.

Roast for 40 minutes, until the chicken cooked through. If you like the skin browned, turn the oven up to broil for the last few minutes of cooking, checking every minute or so until the skin is as crisp and brown as you like it. (Be very careful not to burn it)

While the chicken is in the oven, roast the pine nuts in a small frying pan, stirring constantly, until they turn golden.

To Serve: Transfer the hot chicken, onions and lemons to a serving platter. Pour pan juices over the chicken pieces. Sprinkle chicken with extra za-atar if you like and sprinkle with chopped parsley and toasted pine nuts. Serve hot.

What is Leaky Gut?

Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to "leak" through the intestinal wall.

"Leaky gut" is a popular topic in the health and wellness world these days. It's been suggested that it might be the cause of many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, bloating, digestive issues and even autoimmune diseases to name a few.

But what is leaky gut, and how can you tell if you have it? We’ll dig into the details below.

What is a leaky gut?

Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.

It's also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don't want to absorb many harmful microbes or toxins into your body, right?

FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they're allowed through this cellular tube into the circulation. And this is great! As long as what's being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.

How does a gut become “leaky?”

The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you're intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in your gut may cause our gut to become "permeable" or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.

Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.” As you can imagine, this is not a good thing.

What are the symptoms of a leaky gut?

Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.

But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.

Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren't properly digested, their nutrients aren't properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.

Some of the symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.

It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn's, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.

What to eat for leaky gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.

In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha (fermented tea). Make sure you're getting enough essential omega-3 fats found in seafood and seaweed. Finally, make sure you're getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.

Conclusion

Leaky gut, or "intestinal permeability" can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you're intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast - spanning from digestive woes to skin conditions, even to autoimmune conditions.

It's important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It's also important to ensure you're getting enough omega-3 fats, vitamin D, and amino acids.

Recipe (gut soothing): Slow-Cooked Chicken Broth

Serves 6-8

• 1 whole chicken, cooked, bones with or without meat

• 3 carrots, chopped

• 2 celery, chopped

• 1 parsnip, chopped

• 1 onion, chopped

• 4 bay leaves

• 4 tbsp apple cider vinegar

• Herbs and spices as desired: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

• 2 handfuls spinach

Instructions

1 - Place chicken bones, and meat if using, into a slow cooker.

2 - Add chopped vegetables, vinegar, and herbs/spices.

3 - Cover with hot water (about 2 litres/8 cups).

4 - Cook 8 h on medium or overnight on low.

5 - Add spinach and garlic 30 minutes before serving.

Serve & enjoy!

Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

References:

https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/

https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://www.healthline.com/nutrition/is-leaky-gut-real#section3

https://www.dietvsdisease.org/leaky-gut-syndrome/

http://www.medscape.com/viewarticle/837168

http://www.medscape.com/viewarticle/531603

Red Lentil Hummus

If you’ve been reading my blog or have ever worked with me, you know I have a special place in my heart for hummus.

I love how it is so versatile. It’s a snack. It’s a dip. It’s a sandwich spread. It’s a condiment. It’s whatever you want it to be.

Typically, hummus is made with chickpeas and tahini {sesame seed paste}. For this recipe we used lentils instead of chickpeas for this tasty variation!

Red Lentil Hummus

Ingredients

• 3 cups chicken stock or low-sodium broth

• 1 cup red lentils

• 1 bay leaf

• 3 garlic cloves, coarsely chopped

• 1/4 cup tahini

• 1/4 cup plus 2 tablespoons extra-virgin olive oil

• 3 tablespoons fresh lemon juice

• 1/4 teaspoon ground cumin

• 1/4 cup chopped cilantro

• Salt

• Cayenne pepper

• Sweet paprika, for sprinkling

• Pita chips, sliced fennel and veggie crudite, for serving

In a medium saucepan, combine the chicken stock, green lentils and bay leaf. Bring to a boil, then cover and simmer over low heat, stirring occasionally, until the lentils are tender, about 45 minutes. Uncover and boil the lentils over high heat until most of the liquid has evaporated, about 2 minutes. Discard the bay leaf and let the lentils cool slightly.

Transfer the cooked lentils to a food processor. Add the chopped garlic, tahini, olive oil and lemon juice and puree until smooth. Scrape the hummus into a bowl, stir in the cumin and 2 tablespoons of the chopped cilantro and season with salt and cayenne. Garnish the hummus with paprika and the remaining 2 tablespoons of chopped cilantro. Serve the lentil hummus warm or at room temperature with pita chips and vegetable crudités.

Healthy Pumpkin Spiced Latte

Skip all the extra sugar and fat at Starbucks and make this healthy homemade pumpkin spice latte at home. Made with almond milk, real pumpkin, and just a dash of maple syrup……It’s easy to make, vegan and delicious!

Ingredients:

• 1/2 cup Organic Coffee

• 2 tbsps Pureed Pumpkin

• 1 1/2 tbsps Maple Syrup

• 1/2 tsp Pumpkin Pie Spice

• 3/4 cup Unsweetened Almond Milk

• 1/2 tsp Vanilla Extract

Directions:

Brew your coffee and set aside.

In a saucepan over medium heat, stir the pumpkin, maple syrup and pumpkin pie spice until combined. Slowly whisk in almond milk. Bring mixture to a low simmer, stirring occasionally and remove from heat. Stir in vanilla extract.

Transfer milk mixture to a blender and pulse several times until foamy and frothy.

Add milk mixture to your hot coffee. You may want to use a spoon to gently hold back the frothy top layer while pouring. Top your latte with this remaining froth.

Top with a dollop of homemade organic whipped cream or coconut whipped cream (optional) and sprinkle with additional pumpkin pie spice. Enjoy!

Mediterannean Buddah Bowl

Say hello to my new dream meal!

Buddha Bowls typically contain a variety of colorful, artfully-arranged vegetables, grains, legumes, nuts, and seeds.

To make my Mediterranean version, I layered arugula in the bottom of bowl (substitute with any greens of your choice). Next, I added vegetables, chickpeas, quinoa, and olives and drizzle of Italian dressing. A dollop of hummus completes this protein packed masterpiece!

Ingredients:

• 1 cup Quinoa (dry, uncooked)

• Handful Arugula (or any greens)

• 1 cup Chickpeas (from the can)

• 1 Cucumber (chopped)

• 1 cup Cherry Tomatoes (halved)

• 1 cup Red Cabbage (chopped)

• 1/2 cup Hummus

• 1/2 cup Pitted Kalamata Olives

• 1/4 cup Extra Virgin Olive Oil

• 3 tablespoons Apple Cider Vinegar

• 1/2 tsp Italian Herb Seasoning

• 1/8 tsp Sea Salt (to taste)

Directions:

Cook the quinoa according to the directions on the package, and set aside.

Divide the arugula equally between serving bowls. Top with equal amounts of quinoa, chickpeas, cucumber, red cabbage, tomatoes, hummus and olives.

Add the olive oil, apple cider vinegar, Italian seasoning and sea salt to a jar. Seal and shake well to combine.

Drizzle the dressing over top of the assembled buddha bowls and serve immediately. Enjoy!

Ski Fitness: Getting Fit For Winter Sports

As the weather cools down I know many of you are getting excited for winter sports. I know I am and since I live near Aspen Colorado there are plenty of winter activities to be excited about. Skiing, snowboarding, cross country and many other winter sports are so much fun, but we all have to be careful… There is a higher risk of injury if we don’t condition and train properly.

Everyone regardless of age, fitness, or experience will greatly benefit from strengthening the following muscles groups in preparation for fun and exciting winter activities.

• Core Muscles: Responsible for balance, stability and dynamic movement.

• Quadriceps: Flex the hip and extend the knee.

• Gluteal Muscles: Extend the hip, abduct (pull) the leg away from the center of the body, and stabilize the knee in the extended position.

• Hamstrings: Involved in flexing the knee and absorbing shock.

Here are 3 great workouts you can do at home to get stronger for winter sports and avoid injury. Beginners, start slow and work your way up to more advanced workouts after 2 weeks.

You can print the PDF of each workout, or view them on your phone, computer or ipad.

Start training 6 weeks before hitting the slopes and train 2-3 times per week.

Beginners: Are you new to exercise or have not exercised regularly for 6 weeks?

Start here: Core Strength and Stretch For Skiers

Intermediate: Do you exercise regularly…..30 minutes or more daily of walking, biking, hiking, or yoga, but you are new to regular resistance training or sport specific training?

Start here: Full Body Winter Workout

Advanced: Are you a more seasoned fitness fan who has been doing resistance training 2-3 times a week for at least 6 weeks?

Start here: Ski Fit Training

Are you interested in a more personalized approach? Have really specific goals? Working around injuries and want some extra help working out safely?

I've got you covered!

Work with me privately to get the support and guidance you need to achieve all of your health and wellness goals.

Let’s Connect!