Fall Goddess Retreat

Last Saturday, I had the pleasure of co-hosting a half day fall goddess retreat with massage therapist, Shannon Branstner. Shannon had originally approached me in the spring, asking if I would help with a cooking demonstration for her long time dream. Over the months it evolved to co-hosting with her. The goal of the retreat was to allow women a chance to take off their many hats (moms, wives, daughter, sister and work/professional) and relax, rejuvenate and learn. Shannon's dream was to help women ease into the hibernation season of fall and winter.

Having never attended a retreat, I wasn't sure what to expect. But in doing some research and talking with others, I realized what a gift a retreat can be to us women. We couldn't have asked for a better day. The sun was shining and our hearts were light. We started the day learning about each other. Even though I knew several of the women, I learned new things about them.

Shannon then led the group in an introduction of Ayurvedic Medicine. We answered some questions to learn our dominant doshsa. We learned about the different doshas: vata, pitta and kapha; how they influence our bodies; and how our choices influence our bodies.

During the discussion we snacked on some fresh Michigan cheese (of course I have to talk about the food!). We had Reny Picot's Camembert Fermier (from Benton Harbor) and Grassfield's Organic Raw Milk Gouda. This was served with organic grapes and organic red and bosc pears. We accompanied these with Almond and Pecan Blue Diamond Nut Thin Crackers.

Bonnie Schnautz, Wellness Coach from B-Renewed, lead us in a discussion of essential oils. These oils were used to make the salt scrubs and bath salts. She discussed lavender, lemon, lemongrass, peppermint, eucalyptus, orange (my favorite), grapefruit and rosewood.

She gave us the benefits and several uses for each of these. It is amazing how much these natural ingredients can do for our health.

By learning about each oil, its benefits and how fabulous it smells, it gave all the participants a better idea on how to make their bath salt or salt scrub.

From here some decided to ride the zip line while others began making their scrubs. We had four daring riders on the zip line.

After riding the zip line and making their scrubs everyone went to the kitchen to make dinner.

The menu: Salad with Green Goddess Dressing, Lentil and Winter Vegetable Soup with Parmesan Crostini and Spiced Raisin and Apple Crisp.

We broke into small teams and made each piece of the dinner. The green goddess dressing was a blend of Greek yogurt, garlic, fresh herbs, baby spinach and lemon juice.

The Lentil Soup consisted of sautéed leeks and garlic, with diced tomatoes, sweet potatoes, kale, lentils and fresh herbs.

The soup was topped with Parmesan crostinis which consisted of a French baguette sliced, brushed with oil and sprinkled with freshly grated Parmigiano-Reggiano cheese.

Dessert was a blend of fresh apples, raisins and spices topped with a traditional crisp topping of butter, sugar and flour.

After dinner, we tasted three Riesling wines: a dry from Germany, a semi-dry from Michigan and a sweet from Michigan.

The evening ended with reading some additional meditations and discussing what we were thankful for.

September is National Honey Month

Honey can come from several species of bees, but the honey bee is best known to produce honey. In its lifetime, a single honey bee will produce only about one-twelfth of a teaspoon of honey. It takes about 550 bees to visit 2 million flowers to produce one pound of honey.

These hard working insects have been around for 30 million years with evidence of humans collecting their honey for at least 10,000 years. Archeologists have found cave paintings depicting women collecting honey and honeycomb from hives. Honey has also long been referenced in religion and is evident in Judaism, Christianity, Islam and Buddhism.

Bees use the nectar they collect from flowers to produce honey. They collect the nectar by sucking the nectar from flowers with their straw-like tongues and storing it in one of their two stomachs. They have a regular stomach to digest food and a second stomach to store nectar. They can carry double their body weight with stored nectar. The collected nectar is taken to the hive where worker bees mix the honey with enzymes to break down the complex sugars making it easier to use later and more bacteria resistant. The nectar is then spread throughout the honeycomb, where the water is evaporated from the nectar turning it into gooey honey. This honey is used as a food source during the cold months for the bees. In one year, an average honeybee colony will eat between 120 and 200 pounds of the honey they produce. Beekeepers encourage overproduction of honey by the bees so to not endanger the hive.

Honey produced by honeybees must be 100% pure with no additional additives. Honey produced by other types of bees does not follow this same strict guideline. Honey is usually classified by the flowers in which the nectar is collected. Honey classifications include: Blended meaning coming from more than one type of plant; Polyfloral or wild flower honey comes from varies types of flowers; Monofloral comes primarily from one type of flower. Raw honey is completely unprocessed. Pasteurized honey has been processed to prevent crystallization over time.

If your honey develops crystals, the honey is still good. Gently warm it in the microwave or in a pan of warm water until the crystals dissolve.

Besides used as a sweetener, honey has also been used to embalm bodies, as a form of currency and as a gift to Gods. It has also been used for medicinal purposes like as a sore throat remedy. It is also used topically for its antibacterial and antiseptic qualities. By consuming locally produced honey, it may help combat seasonal allergies.

Honey can be added to coffee or tea to sweeten instead of using sugar. It can be drizzled over fresh fruit or added to your favorite vinaigrette in salads. To makes a great additional to barbeque sauce and helps caramelize the outside of the meat when cooking. It can be mixed with butter and spread over warm biscuits or toast.

Infants under one year of age should not eat honey because of the risk of botulism from their underdeveloped digestive systems.

For additional information, visit these sites:

http://www.benefits-of-honey.com/

http://www.honey.com/

More Stress Fighting Foods

Are you sensing a theme? I rarely am able to watch daytime television, but I found myself in front of the set yesterday watching some of Martha Stewart's daytime show. The topic caught my attention: Good Mood foods. I thought I would share what they had to say as it ties nicely with my post from earlier this week.

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Good Mood Food

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Many people turn to food in times of stress, but don't realize the foods they eat could actually be adding to their high stress levels. Dr. Brent Ridge, vice president of healthy living at Martha Stewart Living Omnimedia has some tips for altering your diet to help ease anxiety.

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Diet Can Play a Huge Role in Causing Stress

Carbohydrate-rich foods and sweets such as doughnuts boost the release of serotonin in the body, helping the body to regulate anxiety and mood. But these foods also cause a quick rise and fall in blood-sugar levels, and when the sugar level falls, people often eat more of those foods to get another boost -- leading to the consumption of an enormous amount of calories.

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-Trans-fatty acids found in fast food reduce circulation and raise blood pressure, keeping the body in a constant state of stress.

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-Many people reach for caffeine when stressed, but caffeine boosts adrenaline production and only puts the body more on edge. When opting for caffeine, try green, black, or oolong tea, which give the caffeine boost but also contain amino acids such as L-theanine that help to ease tension.

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-Alcohol can make you feel good in the moment, but it will also disturb sleep patterns, ultimately producing more stress, both physiologically and psychologically.

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Foods to Help Soothe Stressed-Out Nerves

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Avocados, Baked Potatoes (with Skin), Bananas, Yellow-Fin Tuna

-Helpful nutrient: vitamin B6.

-Why it helps: Stress depletes B6, which helps produce serotonin.

-Best foods for B6: Fortified whole grain cereals, chick peas, salmon, lean beef, pork tenderloin, chicken breast, white potatoes with skin, oatmeal, bananas, pistachios, lentils, tomato paste, barley, rice (wild or brown), peppers, sweet potatoes, winter squash, broccoli, broccoli rabe, carrots, brussels sprouts, peanut butter, eggs, shrimp, tofu, apricots, watermelon, avocado, strawberries, whole grain bread.

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Clams, Fat-Free Milk, Fat-Free Yogurt, Salmon

-Helpful nutrient: vitamin B12.

-Why it helps: It helps form GABA, a calming neurotransmitter.

-Best foods for B12: shellfish, salmon, fortified whole-grain cereals, enriched or fortified soy milk, trout, tuna, lean beef, veggie burgers, cottage cheese, yogurt, milk, egg, cheese.

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Asparagus, Chickpeas, Lentils, Oatmeal

-Helpful nutrient: folate (folic acid).

-Why it helps: It helps make dopamine, a neurotransmitter associated with pleasure.

-Best foods for folate: Fortified whole-grain cereals, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, mustard greens, green peas, artichokes, okra, beets, parsnips, broccoli, broccoli rabe, sunflower seeds, wheat germ, oranges and juice, brussels sprouts, papaya, seaweed, berries, cauliflower, corn, whole-grain bread, whole-wheat pasta.

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Almonds, Spinach, Sunflower Seeds, Tofu, Wild Rice

-Helpful nutrient: magnesium.

-Why it helps: Stress depletes magnesium, which stimulates the production of GABA and helps make dopamine.

-Best foods for magnesium: Pumpkin seeds, spinach, Swiss chard, amaranth, sunflower seeds, cashews, almonds, quinoa, tempeh, sweet potatoes, white potatoes, soybeans, millet, beans, artichoke hearts, peanuts, peanut butter, chickpeas, brown rice, whole-grain bread, sesame seed, wheat germ, flax seed.

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Broccoli, Orange Juice, Red and Green Peppers, Strawberries

-Helpful nutrient: vitamin C

-Why it helps: It boosts your immune system and fights brain-cell damage resulting from constant exposure to cortisol (a stress hormone).

-Best foods for vitamin C: guava, bell peppers, orange juice, hot chile peppers, oranges, grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons, broccoli, kale, brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangos, grapefruit, white potatoes with skin, mustard greens, cherry tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, tomatoes, raspberries, blackberries, green tomatoes, cabbage, watermelon, tangerines, lemon juice, okra, lychees, summer squash, persimmons.

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First Published: September 2007

Beating Stress Through Diet

It seems that many people in my life have been having a high-stress month. I have to believe this is reaching outside my immediate circle. I subscribe to several e-newsletters, one from HealthCastle.com. I am just now catching up on old issues and just read an interesting article from the April newsletter I thought I would pass along. Take a deep breath, relax and enjoy!

Top Five Stress-Busting Foods
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Written by Gloria Tsang, RD and Christina NewberryPublished in April 2008
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These days, it seems like every time you turn around, someone's talking about stress. With busier and busier schedules, and more and more demands to deal with every day, people are more stressed out than ever. But did you know you can fight the effects of stress just by adding certain stress-busting foods to your diet?
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Top 5 Stress-Busting Foods
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Whole-grain pasta/popcorn: Many high-carb foods are already often thought of as "comfort" foods. But did you know that the whole grain versions of these old favorites also contain good carbs, which can boost serotonin (the "feel-good" brain chemical), to help reduce stress? Go for whole-grain pasta, whole-grain bread, brown or wild rice, or popcorn if you need a dose of comfort.
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Tea (black/green/white): A warm drink can help soothe frazzled nerves, especially on a cold day. Instead of sipping coffee, which is packed with agitating caffeine, opt for green, white, or black tea instead. They contain half as much caffeine as coffee, and are loaded with beneficial flavonoid compounds. Skip the cream and sugar to make your cup of relaxation calorie-free.
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Dark green vegetables: Just one more reason why your mother always told you to eat your broccoli - it contains high levels of B vitamins, a group of stress-relieving vitamins that can also calm anxiety and depression. Other dark green vegetables like kale, chard, collard greens, bok choy, asparagus, and green beans also fit into this category.
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Nuts and seeds: Nuts and seeds can take the edge off gnawing afternoon hunger that may itself be stressing you out. Plus, they contain high levels of B vitamins, and magnesium - another mineral also involved in serotonin production. Too many of these tasty snacks can add a lot of extra calories to your diet, though (for example, 15 cashews contain about 180 calories), so stick to not more than 1.5 oz of unsalted nuts or seeds per day
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Citrus fruits and berries: Fruits like oranges, grapefruit, kiwis, and strawberries are all excellent sources of Vitamin C - a potent stress-busting vitamin. Plus, the Vitamin C found in citrus fruits is involved in the production of collagen, which helps keep your skin firm and reduces wrinkling, to help you hide the effects of stress you've already lived through.
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The Bottom Line
You don't have to pop a pill or become a yoga master to reduce the amount of stress in your hectic life. Just add these stress-busting foods to your diet and you'll be well on the way to a calmer existence.

April 4

Today in 1932, Vitamin C is first isolated by C.G. King at the University of Pittsburgh. Can you imagine 76 years ago, no one would tell you to drink a glass of orange juice when you had a cold?

Vitamin C is responsible for repairing our body tissue. It helps our bodies absorb iron as well as create Vitamin E.

Humans are the only mammals who do not produce Vitamin C on their own and therefore we have to get it from our diet alone. Foods high in Vitamin C are citrus fruits, like oranges, lemons and limes; other fruits like cantaloupe, kiwi, papaya and mango; carrots; dark greens such as broccoli, collard greens, kale; strawberries; sweet potatoes; sweet red peppers; and tomatoes.

So ward off scurvy and enjoy a fruit salad with melon, kiwi and mango or add some carrots, sweet red peppers and tomatoes to your salad.

March is National Nutrition Month

March is National Nutrition Month and quite fittingly I just finished a three week course on Nutrition. The course was very basic and laid out the fundamentals of nutrition. Some highlights:

Carbs are not bad. Recently there have been several diets that have led us to believe that foods high in carbohydrates are bad for us. I would agree that we as a society eat too many processed carbohydrates. Carbs also include fruits, vegetables and whole grains - all great for us. And we all know we need to eat more of those.

The Food Pyramid. The newer version of the food pyramid, although more complex, is a good model for structuring our eating guidelines. The website www.mypyramid.gov is a great resource for creating meal plans, tips and recipes. I also learned about the Dash Eating Plan in my classes. I had not previously heard about it and have not had time to look into it, but for more information visit www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf . It is a low sodium diet designed for those with high blood pressure, but everyone can apply its principles and guidelines.

Read the labels. Eating well really starts with reading the labels. Look past the nutriton fact sheets and read the ingredient list. Avoid items with hydrogenated oil, partially hydrogenated oil and high fructose corn syrup. Other pitfalls are high sugar, high sodium and other highly processed items. Try to look for ingredients lists that are whole foods. For a good resource for reading the label, visit http://www.cfsan.fda.gov/~dms/foodlab.html.

Drink lots of water. A good rule of thumb is half your body weight in ounces each day. Many foods contain water (like fruit and broths) so you don't necessarily need to drink it all in water. Did you know that if you normally drink one regular soft drink each day and cut them from your diet, you could lose 14 lbs / year?

I think we all know what we are supposed to do, or at a minimum a few things we could be doing differently. The key is persistence. Start small and make changes when you can. If we do well most of the time, we can still splurge on the good stuff.

Visit http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_350_ENU_HTML.htm for some great links with additional information.

February is Heart Month

Besides being Black History month, National Bird Feeding month and Spunky Old Broad month (I swear I don’t make this stuff up), February is American Heart month. So I am dedicating this post to heart healthy foods.

According to WebMD, the top 25 heart healthy foods are (including some suggestions for each):

1. Salmon Omega-3 fatty acids. Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
2. Flaxseed (ground) Omega-3 fatty acids; fiber, phytoestrogens. Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Oatmeal Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber. Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
4. Black or Kidney Beans B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber. Give soup or salad a nutrient boost -- stir in some beans.
5. Almonds Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
6. Walnuts Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
7. Red wine Catechins and reservatrol (flavonoids). Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
8. Tuna Omega-3 fatty acids; folate; niacin. Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" a light dressing -- in your office fridge.
9. 9. Tofu Niacin; folate; calcium; magnesium; potassium. Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
10. 10. Brown rice B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
11. Soy milk Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens. Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
12. Blueberries Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber. Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
13. Carrots Alpha-carotene (a carotenoid); fiber. Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
14. Spinach Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber. Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
15. Broccoli Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber. Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
16. Sweet potato Beta-carotene (a carotenoid); vitamins A, C, E; fiber. Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
17. Red bell peppers Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber. Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
18. Asparagus Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber. Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
19. Oranges Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber. Got orange juice? Check out the new nutrient-packed blends.
20. Tomatoes Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber. For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
21. Acorn squash Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber. Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, raisins.
22. Cantaloupe Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber. A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
23. Papaya Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium. Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
24. Dark chocolate Reservatrol and cocoa phenols (flavonoids). A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
25. 25. Tea Catechins and flavonols (flavonoids). Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
    

Some more tips to incorporate these into your day:

• Substitute one cup of tea for one cup of coffee several times a week
• Eat a small handful of almonds as a mid-afternoon snack. You only need 1 ounce, which is roughly 20 – 25 almonds, and you will be surprised how filling these protein rich foods can be.
• Instead of mashed potatoes, try mashed sweet potatoes. I like them mashed plain, but you can add brown sugar or horseradish to them to give them a little added flavor. Because they are so moist, you do not need to add the cream and butter like with traditional potatoes.
• Make a salad using spinach leaves instead of your standard lettuce leaves, or do a half and half blend if you don’t like spinach along. Add some fruits (orange segments, papaya chunks, blueberries), some halved baby carrots or red pepper strips, sprinkle with some almonds or walnuts and if you are feeling especially heart-healthy, top it off with a piece of grilled salmon or tuna. Voila you have a great lunch or dinner.

Super Spinach

I'm Popeye the Sailor Man
I'm Popeye the Sailor Man
I'm strong to the "Finich"
'Cause I eats me spinach
I'm Popeye the Sailor Man
(I hope you sang this out of the side of your mouth)

Spinach is one of those foods as a child I always detested. I do not know if I tried it (although knowing my mom I did try it), or if it was one of those foods you just don't like - lima beans, brussels sprouts, spinach. But somewhere through the years, I have learned to love it. It is a great vegetable either raw or cooked. Spinach salads are very much common place in restaurants today. It is great to eat on pizza, in pasta, or wilted with garlic and olive oil.

Spinach is a super food. Super foods are readily available whole foods that are nutritionally dense. Spinach is packed with at least 13 different types of flavonoid compounds, which act as antioxidants and in studies have reduced cancer cell growth in several types of cancer (stomach, breast, skin and prostate). Spinach has more than 100% of the daily recommended allowance for Vitamin K (bone health) and vitamin A (helps vision and helps the body absorb calcium). Spinach is great source for folate, magnesium, vitamin E and iron. And probably some of the best news, spinach has been shown in studies to reduce the effects of age-related decline in brain function. A study in the journal Neurology found that eating just three servings of green leafy, yellow and cruciferous vegetables each day can slow the decline in age-related brain function by 40%.

Thought to have originated in ancient Persia (Iran today) and was called aspanakh, Spinach only made its way to Europe in the 11th century. It grew well in Europe, since it is not grown well in hot, arid climates and flourished in Spain and Italy and has been incorporated into what we now know as the Mediterranean diet.

There are three types of spinach: flat (or smooth) leaf, savory and semi-savory. The flat leaf has an unwrinkled, spade shaped leaf. This is most commonly found in processed spinach (canned, soups, baby food, etc), frozen spinach and as baby spinach. Savory spinach has a wrinkled leaf and is often found tied in bunches in the produce section. Semi-savory spinach has slightly curly leaves and has gained popularity recently. All three varieties taste the same.

Fun spinach facts:
* Spinach was the first frozen vegetable to be sold.
* Three towns in the U.S. claim to be the spinach capital of the world and hold Spinach Festivals. They are Lenexa, Kansas (Saturday, September 7, 2007); Crystal City, Texas (November 10, 2007); and Alma, Arkansas (April 19, 2008).
* Scientists are using the way spinach converts sunlight into energy to possibly power laptops and cell phones. Read more

Spinach grows best in sandy soil, so it should always be well washed before using it. Flavors that compliment spinach include bacon, butter, lemon, nutmeg, olive oil, Parmesan cheese and red wine vinegar.


527 Recipes at Epicurious.com
82 Recipes at LoveToKnow.com
10 Recipes at SpinachRecipes.org

Bon appétit!

Happy New Year

Is one of your New Years resolutions to lose weight and eat healthier? This time of the year is a great time to assess where we are in our lives and make changes. Unfortunately most people fail to keep their resolutions. I read a statistic that said 80% of people have given up on their resolutions by January 20. Give up after 20 days, wow that is amazing.

My advice is to set reasonable goals. If your goal is to eat healthier, try another approach than starting a crazy diet that will only last one or two weeks. Make small changes in what you are already doing. If you are lacking in your fruit and vegetable consumption, make your goal to add one serving each day. Or make it a goal to include whole grains in two meals each week. Try switching from processed foods, like peanut butter to natural ones. Make small changes and stick with them.

One useful tip after you have set your goal is to determine what obstacles will stand in the way of meeting your goal. By realizing what problems you may encounter from the beginning, it can help you stay on track and meet your goals.

Tips and plan for weight loss success

Tips for making and keeping resolutions

Remember it takes three weeks to make changes stick, so do not give up!