November Newsletter

There is more to life than increasing its speed.

-Gandhi

Get Slow

Who doesn’t feel as if there aren’t enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.

The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative.

If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly?

Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.

Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, www.odemagazine.com

Food Focus: Oils and Fats

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

·   For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.

·   When sautéing foods at moderate temperatures, try organic extra virgin olive oil.

·   Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.

·   Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.

·   Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Recipe of the Month:

Avocado Dip

Prep Time: 3 minutes

Yield: 1 cup

Ingredients:

1 large peeled and pitted avocado

2/3 cup plain yogurt, goat yogurt or soy yogurt

1 diced tomato

dash or two of cayenne pepper

sea salt and black pepper

Directions:

1.   Mash avocado with a fork until very smooth.

2.   Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork.

3.   Add sea salt and fresh black pepper to taste.

4.   Serve chilled with mixed raw vegetables.

Note: Best made a maximum of 1 hour before serving.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

Health is so much more than the food we eat and exercise. One aspect of health that many people don't consider is in the products we use around the house for cleaning or personal care. I have made a point to rid my home of as many chemical cleaners as possible. I started small, replacing my glass cleaner with a squirt bottle of club soda. It does a great job removing smudges from glass and mirrors and the bonus is-the kids can help clean, and even beg for their turn to spray. I use vinegar and water (50/50) to clean my tile floors. Vinegar is a natural anti bacterial so I feel confident that I am cleaning the germs without harsh chemicals. It also kills 82% of molds and 80% of viruses! Costco sells a huge bottle of vinegar for about $5, or it can be found at your local grocery store as well. Speaking of Costco, I have been getting my dishwashing detergent there for some time. I decided that when I was out, I was going to make my own. I did some research and found a super simple recipe. I have been using it for a couple of weeks now and have no complaints. Good for the environment, your health and your budget!

Dishwashing Detergent
1 cup Borax
1 cup Baking Soda
several drops essential oil of your choice ( I used tangerine)

Mix all ingredients in a resealable container. Use 2 tablespoons per load and fill your rinse aid dispenser with straight vinegar.

Chocolate and Child Slavery

Before you go out and stock up on Halloween candy, please read this. Do you have any idea that most of the chocolate that we buy in the United States comes to us via child slaves on cocoa farms on the Ivory Coast in Africa? Over 40% of the worlds farms are located in Cote D' Ivoire, where at least 12,000 children, some groups say up to 200,000, have been forced into slavery so we can enjoy our chocolate treats. Most of the children are under the age of 12 and work from 12-15 hours a day. They carry huge bags of cocoa beans that are often bigger than they are and weigh more. They are fed only bananas and are forced to sleep with 20 other children locked in a tiny room where they sleep on wooden planks and urinate in a can. The children are often beaten with cocoa tree branches. 

*I did NOT purchase this candy. It was collected by my kids at our community's Trunk or Treat

The following are companies that get their cocoa beans from countries that use child labor. This Halloween, please do your part. Take a stand and do not buy candy from these companies.


Hersheys
M&M Mars
Cadbury's
Ben and Jerry's 
Godiva
Kraft
Nestle
See's
Toblerone
Guittard


You can find Fair Trade chocolate at the following retailers:


Dunkin' Donuts
H E B
Fred MeyerWhole Foods
Wild Oats
Safeway (includes Tom Thumb)
StarbucksTrader Joe's
Target

Sweet Potato Fries

I grew up thinking I didn't like sweet potatoes. It wasn't until I had them while at a friend's for Thanksgiving 12 years ago that I realized I had been missing out all those years! Sweet potato fries have become a staple in our house. They are so delicious and full of vitamins and nutrients. I will often make a batch to keep in the fridge for snacking. They are great cold and with their natural sweetness, will even satisfy a "sweet" craving.

Here is my simple recipe:

Sweet Potato Fries


Preheat oven to 425 degrees

2 large sweet potatoes (or yams)
sea salt
pepper
paprika
cinnamon





Peel the sweet potatoes

Cut them into fries and drizzle them with about 1/4 cup olive oil. Toss.

Sprinkle with salt, pepper, paprika and cinnamon, to taste.

Arrange them on a baking sheet so that all fries are touching the pan.

Bake them at 425 for 15 minutes. Flip them over and bake another 15 minutes or until desired level of crispness is achieved.  (they will not get as crisp as a deep fried potato, obviously!)


Enjoy!

Pumpkin Oatmeal Cookies

I love when Fall rolls around each year because that means pumpkin pancakes, pumpkin bread, pumpkin cookies....I even saw a recipe for pumpkin chili this year! I made pumpkin pancakes the other morning and had lots of pumpkin puree left. I searched for some pumpkin cookies and found this recipe http://www.theppk.com/2008/10/pumpkin-oatmeal-cookies/. (I also got some yummy Pumpkin Chocolate Chip cookies from our neighbor earlier this week-thanks Aimee! Check out her blog at supermommoments.com)

I changed it a bit....instead of a 1 2/3 cup of white sugar, I used 1/2 cup brown sugar and 1/2 cup agave. I also used white whole wheat flour and used coconut oil in place of canola oil. I put raisins in but left out the walnuts.
Here is the recipe with my changes. Happy Fall!

Pumpkin Oatmeal Cookies

by IsaChandra

Makes 4 dozen cookies

These are soft out of the oven, but as they cool they are nice and chewy. They are a serious crowd pleaser, for crowds with taste buds.

Note: I use flax seeds because they make the texture a little chewier, but I’ve made them without and they’re still good!

Equipment
baking sheets
2 mixing bowls

Ingredients
2 cups flour (white whole wheat)
1 1/3 cups rolled oats
1 teaspoon baking soda
3/4 teaspoon salt
1 tsp cinnamon
1/2 teaspoon nutmeg

1 2/3 cups sugar 1/2 cup brown sugar, 1/2 cup agave
2/3 cup canola oil 1/2 cup coconut oil
2 tablespoons molasses
1 cup canned pumpkin, or cooked pureed pumpkin
1 teaspoon vanilla
optional: 1 tablespoon ground flax seeds (yes!)

1 cup walnuts, finely chopped
1/2 cup raisins

Directions
Preheat oven to 350. Have ready 2 greased baking sheets. (I used parchment paper)

Mix together flour, oats, baking soda, salt and spices.

In a separate bowl, mix together sugar, oil, molasses, pumpkin and vanilla (and flax seeds if using) until very well combined. Add dry ingredients to wet in 3 batches, folding to combine. Fold in walnuts and raisins.

Drop by tablespoons onto greased cookie sheets. They don’t spread very much so they can be placed only an inch apart. Flatten the tops of the cookies with a fork or with your fingers, to press into cookie shape. Bake for 16 minutes at 350. If you are using two sheets of cookies on 2 levels of your oven, rotate the sheets halfway through for even baking. You’ll have enough batter for 4 trays.

Remove from oven and get cookies onto a wire rack to cool. These taste best when they’ve had some time to cool and set. They taste even better the next day!

October Newsletter

The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one.

-Mark Twain

Time Management

Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.

Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:

• Allocate time for planning and organizing.
• Create to-do lists that are realistic, not intimidating. Use only one to-do list.
• Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.
• Schedule your time in a way that reduces interruptions that lower your productivity.
• Practice the art of intelligent neglect: Eliminate trivial tasks.
• Prioritize what is most important and do that first.
• Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.
• If you say yes to everything that comes your way, learn to say no.
• Ask for help and delegate.
• In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.
• Acknowledge yourself daily for all that you have accomplished.

Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”

As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.

 Food Focus: Root Vegetables

The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

Recipe of the Month: Roasted Root Vegetables

Prep time: 10 minutes

Cooking time: 25-35 minutes

Yield: 4-6 servings

Ingredients:

1 sweet potato

2 parsnips

2 carrots

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in your favorites, like squash)

olive oil

salt and pepper

herbs: rosemary, thyme or sage (fresh if possible)

Directions:

1.   Preheat oven to 375 degrees.

2.   Wash and chop all vegetables into large bite-sized pieces.

3.   Place in a large baking dish with sides.

4.   Drizzle with olive oil; mix well to coat each vegetable lightly with oil.

5.   Sprinkle with salt, pepper and herbs.

6.   Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

September is National Disaster Preparedness Month. In light of the black out in Southern California and the numerous tornadoes and flooding across the country this year, I thought I would come up with some healthy alternatives to the typical pantry fare of processed foods.

It is always a good idea to keep your pantry stocked with plenty of nuts, dried beans and grains. I keep all of my dry goods in glass jars that I refill from the bins at one of a couple of local health food stores. In the event of a blackout, most likely the gas would still work. Assuming you have a gas cooktop or a camping stove, you would be set to make a meal of beans and rice, and snack on nuts and popcorn.

I always keep a supply of Barilla Plus pasta on hand. It is made with a grain and legume flour blend of: lentils, chickpeas, flaxseed, barley, spelt, oats and egg whites, so it is a good source of protein and has plenty of fiber. Both of these are important to keep you feeling full longer and regulating your blood sugar. The great thing is, they taste no different than regular pasta. My kids love this! Keep a jar of marinara in the pantry and you will be set for dinner.

Brown rice is a great staple as well. Throw 1 cup of rice and 2 cups of water in a pot, bring it to a boil and then simmer for 40 minutes. It takes longer than white rice but the benefits are worth it. White rice is brown rice that has been stripped of all the the nutrients and just the starch is left.

Steel cut oats are my favorite breakfast these days. I like to add some vanilla and mashed banana while they cook and top them with fresh fruit, cinnamon and almond butter. In the event that you don't have fresh fruit to work with, you could always add cinnamon with raisins or any dried or canned fruit you have on hand.

When stocking your pantry for emergency food, be sure to have plenty of canned fruit and vegetables, dried beans and grains and nuts. Canned soup is a good emergency staple, but be sure to look for low sodium varieties. It goes without saying, that any well stocked emergency stockpile will have plenty of bottled water, and candles with matches or battery powered candles (great in dark kids rooms!) with plenty of batteries. A battery powered AM/FM radio is a good thing to have on hand for emergency updates. Have extra blankets available, a first aid kit and make sure you always keep your cell phones charged. You never know when the power could go out!