Chocolate Lava Cakes for my Birthday....

I found a recipe that I was so excited to try. What better excuse to make something so decadent than my birthday?! Well....it was a bust! Totally diappointing. My kids, of course, loved it. My father in law ate his, but the rest of us had a few bites before stopping. It wasn't very sweet and the "lava" was just gross. Oh well....we have a few birthdays coming up in our house to try out a new recipe! Ian had fun helping me make it. :)

Baked Coconut Shrimp

Although we don't eat much meat around our house, we do like to have shrimp once in awhile. When the Oregon Ducks were playing in the Rose Bowl, we had my sister in law over to watch the game. Instead of making a traditional dinner, I decided to make a bunch of appetizers. I, of course, had to find healthy versions of some family favorites. I checked out some of my "go to" recipe blogs and picked a few. The one I share here is from http://www.skinnytaste.com/


Ingredients:

• 1 lb (24) large shrimp, peeled and deviened (weight after peeled)
• 1/2 cup + 1 tbsp shredded sweetened coconut
• 1/2 cup + 1 tbsp panko crumbs
• 2 tbsp all purpose flour (you will only use 1 tbsp)
• 1 large egg
• pinch salt
• non-stick spray (I used my misto)

For the Sweet and Spicy Dipping Sauce:

• 1/2 cup apricot preserves (you can use sugar free if you wish)
• 1 tbsp rice wine vinegar
• 3/4 tsp crushed red pepper flakes

Directions:

Preheat oven to 425°. Spray a non-stick baking sheet with cooking spray.

Combine coconut flakes, panko crumbs and salt in a bowl. Place the flour on a small dish. Whisk egg in another bowl.

Lightly season shrimp with salt. Dip the shrimp in the flour, shaking off excess, then into the egg, then in the coconut crumb mixture.

Lay shrimp on the cookie sheet then spray the top of the shrimp with more cooking spray; bake in the middle rack for about 10 minutes. Turn shrimp over then cook another 6-7 minutes or until cooked though. Remove from oven and serve with dipping sauce.

For the sauce, combine all the ingredients and place in a small bowl.

These were absolutely delicious and everyone loved them! They were nice and crunchy and the sauce was the perfect mix of sweet and spicy.

January Newsletter

True life is lived when tiny changes occur.

-Leo Tolstoy

New Year, New You

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?
Here are some ways you can make your intentions a reality this year:

1.     Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.

2.     Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work?  If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.

3.     Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.

4.     Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.

5.     Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.
Happy New Year!

Recipe of the Month: Pineapple Basil Quinoa

1/2 cup quinoa, rinsed

1 cup chicken broth

1/2 cup diced pineapple

2T fresh basil leaves, chopped

Cook quinoa as directed in chicken broth. Add pineapple and basil. Presto! Now you have a quick, healthy and delicious side dish or a light meal.

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December Newsletter

Don’t compromise yourself. You are all you’ve got.

-Janis Joplin

Beautiful Body Types

Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult.

Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.

The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.

What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that out of love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom? Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.

Food Focus: Sweet Potatoes

Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.

Recipe of the Month: Sweet Potatoes with Lime and Cilantro

This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.

Prep time: 10 minutes

Cooking time: 30-40 minutes

Yield: 4 servings

Ingredients:

4 sweet potatoes

1/2 bunch fresh cilantro

2-3 limes

butter or olive oil, salt (optional)

Directions:

1.   Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.

2.   Wash and chop cilantro leaves.

3.   When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.

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Happy Thanksgiving!

So, tomorrow is the big day. As we prepare for the biggest meal of the year, I thought I would post some tips for keeping you from totally over indulging at your Thanksgiving dinner.

• Remember the reason for Thanksgiving-remind yourself of all that you are grateful for and enjoy the company you are with.
• Start your day off on the right foot with a bowl of whole grain oatmeal, a green smoothie (gotta get in those greens!), or some eggs scrambled with veggies.
• Make sure there is a veggie platter where you are spending the holiday. If someone else isn't bringing it, volunteer to bring it yourself. What a better way to snack than on fresh, raw vegetables?
• Cut back on the butter and sugar. Most recipes call for too much of both. Play with your recipes to see where you can skimp without losing flavor. You will be surprised! 
• This is not the "last meal". You don't need to stuff yourself to the point of discomfort. Eat a small portion of each dish and take leftovers if you want more. It doesn't need to all be consumed in one sitting!
• Get moving! Some families play flag football together while others go for a family walk. If your family doesn't have a tradition yet, now is the time to start one!

Wherever you are spending Thanksgiving this year, I wish you all a safe, happy holiday enjoyed with those that mean the most to you!

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.

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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.