Happy New Year!

As we say goodbye to 2008 and welcome in a new year, I invite you to ask yourself what you are ready to let go of in 2009. What do you not want to bring with you into the new year? What would you like to live your beautiful, precious life without?

For me, I am ready to let go of the ongoing self-talk about what I "should be doing".

I have noticed this year that there are times I feel wonderful, alive, healthy, connected and other times that I feel stressed, in pain and at odds in my relationship with food.

The common thread I am noticing is that the wonderful moments are the ones I am fully present in. The uncomfortable ones are the ones where, if I pay close attention, I realize I have an ongoing stream of thoughts running of all the things I "should be doing" instead of being present for what I am actually doing.

I don't think that letting go of this habit is going to happen overnight but I am willing to make changing it a priority. My intention for 2009 is to be more fully present in each moment. I hope that many of you will be there to share some of those moments with me!

I would love to hear from you about what you are ready to let go of. Please share your comments.

I wish you tremendous blessings and peaceful good health for the coming year.

Broccoli Rabe with Toasted Pecans and Currants

Is the cold weather beginning to make your cravings for salad disapear? This recipe is a simple, quick and delicious way to keep getting greens in your diet when salads aren't so appealing.

It is from one of my favorite books, Greens, Glorious Greens.





Broccoli Rabe with Toasted Pecans and Currants

1/3 cup lightly toasted pecans, coarsely chopped (you can just put them in a small pan on the stove over medium heat for a few minutes, they are toasted when you can smell the nutty aroma wafting up from the pan, be careful, they can burn quickly)

1 pound of Broccoli Rabe (about 6 cups chopped)

2 cups water

1 tbsp olive oil

2 large garlic cloves, minced

1/3 cup currants or raisins

Sea salt to taste

• Chop off about 1 inch of the base of the stalks of the broccoli rabe and discard. Slice the stalks into ½ inch pieces and coarsely chop the leaves and florets. Wash well by swishing in a large bowl of cold water. Drain.
• Place 2 cups of water in a large skillet with a tight fitting lid. Bring the water to a boil then add the broccoli rabe.
• Cover and cook over high heat, stirring occasionally until tender, 3-4 minutes. Remove to a colander and drain.
• Rinse and dry the skillet. Heat olive oil over medium heat in the dry skillet, lifting and turning the pan to coat.
• Add the garlic and currants (or raisins) and sauté for 30-60 seconds, stirring constantly to prevent garlic from burning. Currants/raisins should be glossy and slightly puffed.
• Add the precooked rabe and stir to combine. Season with salt and cover for a minute until the greens are heated through. Serve hot, garnished with the pecans.

Halloween

Have you started wishing they'd invent a candy-free Halloween or are you already sneaking into the stash you've got on hand for trick or treaters?

Fortunately for me, we take our kids trick or treating in my brothers neighborhood so I can avoid buying the candy since we won't be home to hand it out. (This, I think, is kind of preferable to being the weird lady who hands out raisins or stickers- something I admit I've considered doing). But just because I am not buying the candy myself doesn't mean it isn't getting into my kids hands...

So what is Halloween like when your mom is a health counselor? Actually it is not as scary as you might think!

I have a Halloween strategy that we all can live with. Basically, I let the kids eat a bunch of stuff from their trick or treat baskets. They come home, we sit together and spread it out on the kitchen floor and they have at it. Interestingly, there is only so much candy you can eat in a half hour or so. Usually it is just enough to start to feel sick. And that, is kind of the point.

I look at it this way- this is a teaching moment. Seriously. Sure I would love it if my kids turned up their noses at most of the scary stuff that arrives home in those pumpkins but, to them it mostly seems like great fun. So they try it (and honestly a lot of it they don't like) and then they usually feel gross and we talk about why.

And then? We throw it all out. No arguments. That is just the rule. They have their fun and then it is over and we declare the following day a "vegetable day" (kind of kidding... but not really).

Of course, I can't seem too okay with this. The kids know I think it is a bad idea to eat this much candy and I throw in a few comments as we're rummaging through the goods like, "Oh, yuck, Mommy doesn't like this one, it has fake colors. That's like eating a magic marker."

In the end, Halloween fun is had by all and it's over before the witches go home. Next day- vegetables all day!

Butternut Squash Soup

This is one of our family favorites. My mom has been making it for years on Thanksgiving but these days we make it throughout the fall and winter just because it so yummy and so simple and quick!

Butternut Squash Soup

(as always use organic ingredients whenever possible)

2 lbs chopped, peeled butternut squash (feel free to buy it chopped and peeled to make it even easier!)

1 yellow onion, chopped

2 tbsp olive oil

12 whole raw almonds

1 apple, chopped (granny smith is good, but any kind will do)

1 tsp curry powder

½ tsp of ground marjoram

½ cup white wine

4-5 cups chicken broth (you won’t need to add salt if you use regular salted chicken broth)- my favorite is Pacific Foods Free Range Organic

· Heat the oil in a large soup pot

· Sauté the onions until they are really soft and translucent

· Add the squash, apple, almonds, curry and marjoram to the onions and stir well

· Add in the wine then add the chicken broth until it just barely covers the other ingredients

· Bring to a boil, reduce heat to medium and cook until squash is tender (about 20 minutes)

· Use an immersion blender to blend all the ingredients into a creamy soup (you can also use a food processor or blender but the immersion blender makes this job super easy and neat).

Enjoy!

NOT a Sweet Surprise

Have you seen the new commercial claiming that High Fructose Syrup is "all natural" and "no worse for you than sugar"?

You can see the video here.

The Corn Refiners Association has spent $30M on this campaign to boost the reputation of High Fructose Corn Syrup (HFCS).

Of course, you recognize that these commercials are an outrage. Based on those commercials, we should all be drinking other corn-based products, such as ethanol.

The Corn Refiner's Association doesn't want you to know that HFCS may be linked to:

Diabetes- Obesity- Liver Disease

Make no mistake- HFCS is not a healthy food! I would even argue that it isn't a food at all.

If you want to understand more about HFCS, the following are great sources:

Dr. Andrew Weil

Dr. Joseph Mercola

Dr. Christine Gonzalez

Grown Up Tantrums

Have you ever thrown a tantrum? As an adult? Until recently, I would have answered no. But something was going on with me that I couldn't explain and it occurred to me that maybe a tantrum wasn't a bad name for it.

What is a tantrum? By most definitions it is a fit of bad temper. And by some it is abrupt and violent. Ok, not much violence going on with me (thankfully :). But I have had a bad mood of sorts stewing about something and a grand resistance to doing anything about it for going on three months.

So what is this fit about? Well, for me, right now it is about my weight. My WEIGHT? Did we hear that right? My WEIGHT? What? I'm a health counselor. I'm supposed to have this all together, right?

I'd like to share something I have learned in a very personal way recently. When something in your life is out of balance, it frequently shows itself most clearly in your weakest link. For me, the area to always show a lack of balance first is my weight.

It didn't take me long to notice the extra five pounds. What took me a few months to really understand was my lack of motivation to really do something about it. Until I realized that my imbalance was precisely in the area of "doing". As in, doing too much. So, naturally my reaction to this imbalance was to simply do nothing about it. Unfortunately, that did not make my weight magically readjust itself back to normal (what is normal, anyway?).

So back to my "tantrum". I have really been having a silent "fit" of sorts against the imbalance I brought on by adding so much to my plate in the past year. The fit has manifested itself in too much ice cream and too little exercise (hence the five pounds) but that is just the downside. The upside is that my need to slow down has also resulted in endless hours of delicious time with my kids and a re-discovered love affair with mommy-hood. Hurray. Also, the kids don't notice the weight. Gotta love them.

Now that I have a clearer understanding of what has been happening with me (thanks to a lot of long talks with my fellow health counselor buddies), I feel a lot more loving towards my self about it and I can really see the need and the benefits for my grown up tantrum.

So I leave you with this thought to consider for yourself- What is your weakest link and how can your honor your own resistance to "fixing it" by recognizing how it might be serving your best interests?

Crunchy Munchy Oatmeal

Crunchy Munchy Oatmeal

I love this because it goes along with my "kitchen sink" approach to nutrition- just throw in as much healthy stuff as you can to start your day yummy and satisfied!

1 cup rolled oats (not instant or quick)- I like Bob's Red Mill
2 cups water
Dash of sea salt
Agave or Raw Honey
Splash of Rice Milk (or Almond Milk, Soy Milk or Cow's Milk)
Crunchy Munchy stuff that you love- my favorites- organic raw shredded coconut, walnuts, raw sunflower seeds, dried cranberries or raisins

Bring water to boil in a small saucepan. Add in the oatmeal and salt and stir. Reduce heat to low and simmer about 15 minutes, stirring occasionally until water is absorbed and oatmeal is soft. Sweeten with a little agave or honey. Add a splash of your favorite milk and then throw in all the good crunchy munchy stuff that you like. Enjoy!

Food Focus: Greens

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time of renewal and refreshing, vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with a simple recipe such this one or this one. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

For more about greens, get this great book Greens Glorious Greens

Adapted with permission from Integrative Nutrition.

Shiitake and Kale

Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients:
1/2 pound shiitake mushrooms
1 tablespoons olive oil
1-2 cloves crushed garlic
1 bunch kale, chopped
pinch of salt


Directions:
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
3. Add chopped kale, stir-fry for a couple of minutes.
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.


Used with permission from Integrative Nutrition.