Bliss

So good, really. And it doesn’t need to be cold unless you have more saved for later. I loved this smoothie for a great on the go meal when the kids were little (they loved it too). Between the potassium of the coconut water, the sea salt, cinnamon and subtle sweetness of the almonds and smooth quality of avocado - yum.

Lemon’aid’

Looking for a healthy alternative to the traditional summer sweet drink? Now that the kids are out of school, and seem to consume gallons of groceries, I decided to try a different approach to our home beverage choices.

Also, if you are local here in Pacific Grove, check out the Produce Market 1 door down from our studio! It is loaded with seasonal goodness and farm prices and the owners have also a lovely selection of specialty items. I’m happy they are my new ‘go to’ for my weekly juice habit and our family hummus supply :-)

This recipe is made to supply our family of 5 for a few days so shrink accordingly - the great thing though about the ingredients is they will last for a good time in the fridge.

Healthy Lemon’aid’

Makes 192 ounces or three 64 ounce bottles (we are recycling from our tea consumption)

Ingredients:

• 1 bag lemons

• 1 cup honey

• 3 ‘fingers’ turmeric root

• about the same amount of ginger or more if you love the heat

• 15 cups water

Juice lemons. I have an Omega juicer that I’ve used for years and juice the entire lemon, peel and all. Did you know that the peel of lemons is high in anti microbial properties and also high in antioxidants?

Juice Roots. Yes, just clean up the lemons and roots in the sink and put them through the juicer as well.

Boil the honey in some of the water until it dissolves.

Combine the juice and honey with remaining water and store in cold.

Enjoy your new healthy lemonade either chilled or heated for a delightful sipping (or chugging as my kids do) experience!

Hearty Farro Spring Salad

May is such an interesting month here in Monterey. It feels like our physical bodies are ready to lighten up with the longer days and promise of Spring, yet the chilly wind, heavy fog, and “May gray” make me want to cozy up with a blanket and eat warmer foods.

My latest compromise has been turning to hearty ancient grains, roasted vegetables, and salad greens. Its a great combination of warm items with lots of greens so I feel light yet also heated up slightly. While I’ve been playing with the grains of quinoa, which is a great source of proteins and gluten free, I also love barley and my newest recipe includes farro. Since I do know many of you stay clear of gluten, feel free to switch up the grain in this salad!

Also remember I feed a family of 5 and then some. I am typically looking to make enough of these meals to have for dinner and then lunches the next day. So play with portions according to your household.

Ingredients:

• Farro (Trader Joes has a bag of 1 1/2 Cups)

• Water (3 - 4 Cups for the 1 1/2 grain)

• Greens (I love Kale, and chose Lacinato Kale in the bag cut up for convenience from Trader Joes)

• Brussel Sprouts (about 2 cups)

• Cauliflower (again bag of cut or go ahead and cut the whole head)

• Chickpeas (1 can rinsed, or soak 2 cups dried)

• Walnuts (going for warmth here, go big with the heart healthy nuts!)

  Dressing:

• Olive Oil, Apple Cider Vinegar, Braggs Liquid Aminos, Garlic cloves, and Nut butter of choice

Let’s get cooking! Pretty simple to chop, roast, and toss together. Give yourself about 30 min for the process.

• Preheat oven 420

• In a Saucepan, combine your grains and water and bring to boil, allow the water to be absorbed and grains to expand. For farro, you may eventually need to drain excess water.

• Chop up Sprouts, Cauliflower and place on roasting pan. Rinse chickpeas and drain and also add to pan, Add walnuts on top and drizzle with olive oil and a bit of sea salt then pop in oven and bake for 20 min.

• Grab a large bowl and toss in the greens.

• Prepare dressing. This is a fun one for me as I don’t use measuring tools :-) I do a 1 : 1 count based off the amount I desire. For this bowl, I did a count of about 8. So grab your blender. Add a few cloves of garlic, only you know how much you love! Then start to slowly pour your olive oil and count…then do the same pour for your vinegar…and then Braggs…Now you have your base dressing. I like all kinds of nut butter and seed butter. For this recipe I chose a salted almond butter, but in the past I have used sesame seed butter or tahini. Give the blender a whopping spoonful of your choice nut butter and set your blender to do its thing - taste and modify as you wish.

• By now your grain is ready. Again drain any leftover water if needed. Toss the grains over your greens. Grab the roasting pan from oven and toss in bowl, give it a good mix. Add dressing and voila! You are healthy and warm too!

Enjoy!

Sunday Night Dinner…

If you have read some of my past posts, you will recall that one of my favorite memories from the pandemic was a traditional family dinner that we established. Our lives, like so many had become “busy” with work, school, sports, meetings, carpool and more, that when we had a chance to pause, it was a relief.

Our new world now is becoming what it once was again, but with a sense of wariness and a more mindful approach. Many of us are making better choices and are not as willing to bend for the hustle.

In the last month, while on holiday with the family, I made a list of my favorite experiences that I could implement into my routine. My priorities stood out; I love my daily walks (mostly solo), I love time to journal and I am less attached to timing as long as I make that space, and I love, once again, the family meal times.

And really, it had nothing to do with the food on the table. Whether we had grilled veggie burgers, or made an easy pasta, it was all about the time we shared together, prepping the meal, sitting down to chat about the day, and cleaning up.

So, I looked at my schedule and figured out that Sunday was a good day for us to commit to a weekly dinner. I even planned it to be early enough so we could enjoy an evening walk, go to town for Revival, or watch a movie - those are the extras for now, but the kids and Pablo know - Sunday is mom’s day for dinner.

It’s been a month now, and I’m sharing a quick recipe from our last Sunday dinner which was a nice surprise and a tasty healthy combination. But, I wanted to also share, that besides the knowing its on the schedule, I’ve had lots of fun planning, decorating the table, purchasing a potato masher, “pinterest”ing recipes, and more.

As the summer fades, and the days get shorter, ask yourself, “What was my favorite part?” . How can you make pockets of these good memories in your routine? I would love to hear your favorites! When we gather for the Equinox event in September, we will spend some time with our journals, shedding the no longer necessary, and inviting the goodness we wish to spread into the pieces of our lives.

Sweet Potato Black Bean Rolled “Taco’s”

Ingredients:

• 2 Large Sweet Potatoes

• 2 Cans Black Beans

• 1 Yellow Onion

• 3 Ears Corn

• Tortillas 10 (we used a corn/flour mix about 8 inches, smaller than a burrito, bigger than a taco)

• Olive oil to sauté

• 1 tsp. cumin

• Braggs liquid aminos to taste

• Taco Seasoning of choice ( I had a chili lime powder that was pretty good)

Options:

• Cheese - your pleasure!

• Salsa

• Guacamole (we just mashed avocado, red onion, and chili pepper )

• Sour Cream

• Jalapeno

• Sauce - I found a great salsa with peanuts from Trader Joes I drizzled over the top)

Prep / Cook

• Preheat oven 400

• Chop/ Dice your sweet potato first as it needs to bake about 30 min. If you dice small enough it will be easy to mash later. Bake until soft and set aside

• Chop Onion

• Prep Corn

• In a large saucepan, sauté olive oil and onion, adding Braggs aminos to taste (about a 1/2 tablespoon) and cumin

• Stir in Corn to cook and then black beans

• Remove from heat and in a large pot combine beans mix with sweet potato - then use a masher to mash until it looks like it will bind together.

• Time to roll - spread mix over 1/3 of tortilla from the corner inwards. Then roll to bring ends underneath and place on baking sheet or baking dish.

• Drizzle with a bit more olive oil and sprinkle with taco seasoning

• Bake in oven 30 min to crisp up the tortillas. I baked an additional 5 after adding the salsa sauce to the top.

This is one I’ll play with throughout the seasons! I was looking for a healthy Mexican flavor last weekend, and the sweet potato really added to the ingredients. Enjoy!

Summer Grillin’ Veggie Burger

In our recent Nutrition Class there was a discussion about the absence of desire to prepare food. As I reflect on that subject, I realize I too am feeling the same. This is a bit of a surprise to myself, as I’ve been a plant based chef and feel a sense of pride at my meal preparation abilities. But not so much lately.

I could blame my family…my teens now feed themselves when they arrive home from school, and are less interested in the dinner table by the time I’ve prepared a meal. Or maybe its the food industry…everything is already done, creating interesting frozen preparations that don’t need much additions. Being plant based, in the past this was not common, but now there are so many varieties.

But it does bother me. Why? Isn’t simplicity and ease better? Maybe yes, but also maybe no. And this is where I return to my roots in Ayurveda and Digestion.

Our digestive process begins in the mind. We think, hmm, its coming time to eat, I’m getting hungry, what do I want? That triggers the beginning of digestion. We have all heard of the Brain/Gut connection (more on that another post) and here is the first simple link.

So as I think about what I want, I then decide to prepare the food and in turn, I am preparing my body for the receiving. As my eyes notice my ingredients, my nose begins to smell the cutting, chopping, and warming, the body is creating the perfect cocktail of stimulations to well digest the foods. And its this that is a good thing! Not only is the entire process part of the good digestion, its a part of our feeling that we are nourishing ourselves.

This brings me to the recipe. I have made thousands of veggie burgers for clients, parties, family etc. and I’ve tried so many ingredients that help taste, texture, form and grill ability. This seemed like a good time, with our Summer holiday weekend upon us, to share a lovely whole food, plant based burger.

And why not just grab the large bag of Impossible Burgers from Costco and make life simple? I love the Impossible Burger, so does my family, but I’ve actually never read the entire ingredient list (sad to admit!). That and one of the reasons I began eating plant based was to eat and love whole foods, foods I could get from the garden or at least buy in the real form. I also know my body feels better, responds better, and digests better when I know what I’m eating…and preparing.

So this Summer, enjoy with me the Summer Grillin Veggie Burger!

• 3 tablespoons ground flax

• 1/3 cup water

• 1 (14-ounce) can black beans, drained and rinsed

• 1 tablespoon olive oil

• 3/4 cup finely chopped red onion

• 2 large garlic cloves, minced

• 1 cup grated carrots

• 1/3 cup finely chopped fresh parsley (Can you smell the freshness yet!!)

• 1/2 cup sunflower seeds

• 1 to 2 tablespoons Braggs Liquid Aminos

• 1 teaspoon chili powder

• 1 teaspoon dried oregano

• 1 teaspoon ground cumin

• 1/2 cup rolled oats, processed a bit in food processor

• 1/2 cup bread crumbs (you can find gluten free if you like)

• 1 to 2 tablespoons oat flour (or flour of choice),make your own oat flour by continuing the food processor grind

• sea salt, to taste

• ground black pepper, to taste
  

Okay, grab a large bowl to mix ingredients, a small bowl for flax, a skillet for sauté, a baking sheet, and the food processor.

Mix ground flax with water and set aside to become your “egg”

Prep oven temp to 350

Heat the olive oil in skillet till ready and Chop your onion and garlic. Add mix to skillet along with Braggs and warm until onion cooks through to desire.

Rinse and drain black beans and add to mixing bowl. Mash up the beans till half are like paste and other half are soft yet still recognizable as beans.

Add onion mix to bean mix in bowl. Stir in flax egg, carrots, seeds, parsley, dried herbs and combine together.

Then stir in oats, flour, bread crumbs, salt and pepper until the mix becomes “moldable”

Here is the key - taste it. It should taste good if not, adjust your spices to desired taste of wanting to eat more :-)

Shape the mixture into about 8 patties and place on baking sheet. Really squish it together so it holds.

Bake in oven for about 15 min first to firm up before transferring to grill. If you prefer you can do a complete oven cook…20 min. then flip over and cook another 20 min.

or

You can add some oil to that skillet and cook there.

Either way, enjoy with all your favorite summer fixings!!

Tastes like Summer

We discovered this simple salad recipe two years ago while living in Florida and searching for new “easy” ideas for the kids to prepare.

That summer we really enjoyed our family meals! We had relocated as a family to Naples, FL for 4 months, waiting for the world to reopen and begin our busy lives…and made a routine of adventuring in the mornings when the temperatures were cooler, then heading home to prepare a feast and sit together on the covered patio to enjoy our meal while the afternoon rain washed the heat away.

It was there, I decided that each of our kids should learn to prepare foods they love, and with our help, we would search for recipes, make grocery lists, shop, and plan the meal. Life is a lot busier now, and we knew it would be eventually, but the meals we prepared together are a lovely memory and still a talent they each share for specific treats.

This particular summer salad is one of my favorites and a dish I have brought to several gatherings since that summer. In the winter, I use apples instead of nectarines…and this weekend I found delicious peaches that made for a sweet version with the promise of summer.

Enjoy as a side dish, or fresh lunch. I could nibble on this salad all day!

With the exception of market fresh tomatoes and fruits, most of the ingredients are available at Trader Joe’s (right across the street!) Oh, and my favorite olives are at Whole Foods, frescatrano, but I’ve also used less salty black olives as well.

Ingredients:

Small Tomatoes - Cherry, or any variety in season small round tomato

Olives - as stated above I love this with the frescatrano green olives from Whole Foods, but if you like olives, go with your favorite

Fruit - late summer Nectarines are amazing, peaches, apples or other types of stone fruits work well

Mozzarella - your choice. I like to use the small round mozzarella balls in seasoned oil, but fresh buffalo mozzarella would be amazing as well

Rustic Bread - this makes the salad more a meal…grab a loaf of rustic ciabatta bread and it will expand your salad and fill you up a bit more too

Olive Oil, Balsamic and Garlic Sea Salt - the balsamic we favor is the Balsamic Glaze from Trader Joe’s

Directions:

Slice, Dice and toss all the ingredients into a large salad bowl. Drizzle with olive oil, balsamic and season with garlic salt.

Seriously its that easy. Enjoy the taste of Summer!

Spring Garden Pesto

As soon as the days get longer my body begins to crave more green foods naturally. And this recipe is a favorite as I love pesto for dipping as well as with a light pasta meal.

The flavors of Pesto remind me of a special treat, and I often have a pesto inspired dish when inviting company…what’s great is this recipe is very easy to put together and can be adjusted if you like more bitter or sweet taste.

The almonds add some depth to the pesto so it is not as oily as traditional, and they also add a bit of sweetness. Feel free to add a dash of fresh squeezed lemon juice for some sour citrus :-)

Garden Pesto

Ingredients:

1 1/2 Cups fresh basil

1/3 Cup olive oil

1 Cup raw almonds

5 cloves raw garlic

3/4 tsp sea salt

1/2 tsp black pepper

Directions:

Got a blender, food processor, or vitamix? Toss all ingredients into the machine of your choice and go...

I prefer my food processor for this one but the vitamix is excellent too

The almonds in the recipe add texture and a kick of sweet taste, feel free to sub another nut like pine nuts or even walnuts for omega boosting

‘Go To’ Green Juice

I travelled a personal health journey after our first Wellness Retreat in Brazil back in 2009. After returning home from that incredible experience, I dove into the study of yoga and consciousness which led me eventually to Ayurveda. The yoga philosophy helped me make some pretty drastic food choices that led me to a plant based diet.

But I originally made the choices for my own self discovery path. I was happy to find myself within an entire area of plant based study for health and recovery and I read the story of Max Gerson and the “Gerson Miracle”. At the time I was running a business, had 2 small babies, and I had a goal of running half marathons, so health and how I felt in my body was high priority.

Naturally, making juice and smoothies became part of our nourishing routine. I played with different recipes, often driven by my kids taste testing, and developed several blends that later became an essential part of our second business which was Plant based meal delivery. My all time favorite is the recipe below. I called it the “Power”. It was loaded with strong herbs and spice to be the most powerful juice in the lineup.

When we had our business, I used to make giant vats of this juice, so this is my paired down version. It last me about a week, and that depends on how many of my family are sharing.

Also, my preference in juicer is the Omega. It is considered a masticating juicer, it “chews” the product slowly so you end up with much more juice product, especially out of your greens and herbs. I’ve also found that the juiced product has less air and is a bit more dense. Of course if you have a press, that works wonders too!

Ingredients:

• 1 bunch Leafy Kale

• 1 bunch Lacinato Kale

• 1 bunch Dandelion Greens

• 1 bunch Parsley (and a bunch Cilantro if you like)

• 1 bunch Arugula

• 2 bunches Celery

• 4 Cucumbers

• 3 Lemons

• 2-3 Habanero Peppers

• 4 - 6 Apples of choice

Directions:

Wash your ingredients well. Then Juice. Pretty simple. Store in good airtight container and refrigerate after drinking first glass. Unlike the image, no ice necessary :-)

Cheers!

Taco’s de PaPa

A little back story…

It was New Year’s eve for 2009. Pablo and I had our Pilates Studio in La Jolla for six years and we had 2 small children, with Isabella turning one that year. Our tradition was to put the babies to bed and light a fire on the patio under the stars and just talk about our future dreams. I remember that year specifically, because we decided to expand our business and begin offering our clients wellness retreats.

Where to begin? We decided to go to a special place in Brazil where Pablo had spent time and spoke the language. It was called Angra dos Ries and was a small town south of Rio where a large crescent shaped island protected protected the other 365 islands only accessible by boat.

Let’s say, this was our intention for 2009. We would go, invite others interested, do Pilates and Yoga daily, adventure the islands and launch our wellness retreat idea!

And it’s really an amazing story…but I’ll save it for later. The reason I brought it up, was New Year’s, setting intentions, and that year, that particular intention, set into motion the next decade of pursuing other avenues to well being.

Fast forward to Taco’s!

Several years after that first retreat to Brazil, we had added a nutrition spoke to our business. Not only for coaching, but we actually launched a plant based kitchen that delivered meals to customers. This particular recipe was a favorite, of course because it was taco’s. Many of our customers receiving the meal delivery were looking to lose weight, or needed to be gluten free, or reduce cholesterol etc. We loved to share our meals that were full of plant healthy ingredients, tasty with spices, and not limited in calories.

So if one of your intentions this year is to feel good in your body and your goals include improving your nourishment…try this tasty taco recipe :-)

Ingredients

• 4 cups cubed yellow potatoes, or red potatoes

• 2 tablespoons avocado oil

• 2 teaspoons cumin

• ½ tablespoon paprika

• ½ teaspoon salt

• 1 teaspoon garlic powder

Dressing

• ¼ cup vegan mayo

• 2–4 teaspoons liquid from a can of chipotle peppers in adobo sauce, (you can find at the Peninsula Produce)

• ½ tablespoon lime juice

• 1 teaspoon agave, or maple syrup

• Pinch sea salt

and more

• 8 soft corn tortillas

• 1 avocado, sliced

• ¼ cup cilantro leaves

• Lime wedges

Preheat the oven to 450 degrees.

1. Bring a large pot of water to a boil. Add in potatoes and boil until they are fork tender. Drain, and let the potatoes sit in the colander for a couple minutes. This allows the potatoes to steam themselves dry, which in turn, helps the spices adhere and form a nice crust.

2. Stir together the crema ingredients while the potatoes simmer and whisk together the cumin, paprika, garlic powder and salt.

3. Spread the potatoes out on the prepared sheet pan. Drizzle with oil and toss. Sprinkle on the seasoning blend. Toss again to coat well and spread the potatoes out into an even layer. Bake until golden with crispy edges, about 20 minutes.

4. Serve with warm corn tortillas, crema, avocado slices and cilantro

5. Add some salsa or whatever favorite toppings and enjoy!

Holiday Gut Check

Okay I know we are in the heat of the holiday week…but anyone else feel like a day for healthy gut reset?

Maybe its just me, and you’ll catch up after the New Year, but after a round of antibiotics, I have just not felt myself with food. And its a crazy perfect match to the holiday treats! So far this year I am only craving to eat sweets, salty, and wash it down with some wine. My green juice - gone! Salads - nah! and I know I need to repopulate my own good bacteria, but….

Its the holidays right?

So I’ve been thinking, along with so many other topics that nag me at 3am…its time for a midweek reset. And right now with the Solstice, it is the perfect time for a little food prep and family sharing.

So why this thing called Kitchari?

I spent several years “under the influence” of the Chopra Center for Well Being and became a teacher for their Ayurveda Perfect Health Program -I include much of this work in my coaching and yoga teaching.

Kitchari is a simple Ayurvedic recipe including mung beans, basmati rice, herbs, and simple cooked vegetables. Its easy to digest, a complete protein, can be consumed for several days solo, and helps the body eliminate toxins. So this meal, can create an entire reset for the gut, with only one cooking/ clean up session.

Healing Kitchari Recipe

• 1 cup dried yellow split peas or lentils

• 1/2 cup long grain brown rice

• 3 tablespoons ghee or coconut oil

• 1 tablespoons grated fresh ginger

• 2 teaspoons ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon fennel seeds

• 1 teaspoon ground fenugreek

• 1 teaspoon ground turmeric

• 1 teaspoon sea salt

• 5 cups vegetable stock or water

• 1 small crown broccoli finely chopped into an almost rice-like texture (about 2 cups total)

• 1 medium zucchini coarsely grated (about 1 cup)

• 1 cup packed baby spinach roughly chopped

• 2 colorful carrots

• 1/4 cup cilantro leaves

• Plain full-fat Greek yogurt for serving

Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear.

1. In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant.

2. Add the split peas or lentils, carrots and rice and stir to coat in the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes to dry or begins to stick to the bottom of the pan).

3. Stir in the broccoli. Cover and cook for another 4-5 minutes. Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes. Serve warm scattered with the cilantro and plain yogurt, if desired.

Stewed Apples

You may be thinking, “Stewed apples”? What kind of recipe is that?

Well, those of you who have been around me lately, heard I was sick for about 10 days over the Thanksgiving holiday. This recipe is inspired during that time…uh, gross? Well, actually quite tasty!

You see, there are many things in life I feel I have control over and like all of us, there are things I work on constantly. For me, the subject of “Health” is one I feel easy about, managed, check the box for done, etc. Until my birthday.

I teach nutrition, I teach wellness, I cook most our family meals, I have super strong digestion, I make our cough syrup, and if anyone in the house feels a cold coming on, I make blends of immunity juice and tonics with teas…we rarely get sick.

So as I went to bed the night before my birthday, I felt off …really off. And when I woke the next day it was like all my knowledge and tools had vanished, and I had no idea what to do. My body, with not too much warning, went to war, and I lost all control.

As I went in and out of consciousness for the next several days, my thoughts often returned to the quote “Health is the new Wealth”! Uh, yes!! I could not do anything! Couldn’t take care of my kids, couldn’t eat, couldn’t sleep, couldn’t even focus on the silly holiday love stories on Netflix. I kept saying, “we’ll celebrate my birthday tomorrow, I’m sure tomorrow will be better…” Nope.

As I became frustrated, I tried my holistic remedies…then I even let Pablo convince me to try over the counter remedies…and finally I went to the hospital. I felt a bit better after receiving fluids, but still had no answer. The next day I returned to my original teachings of Ayurveda. My condition was considered a Pitta imbalance in which my body has too much fire and water. So I began drinking mint tea and found a recipe for Stewed apples. The mint tea was actually perfect - it took my an entire day to sip through about 10oz but it tasted good. The apples smelled wonderful and I managed to eat 1/8 slice for the day…my 10 year old devoured the remaining apples after asking every 10 min, “Mom, can I have another?”

In the end, the hospital found a bacteria strain and prescribed antibiotics. This began the official healing process…I am ever grateful to medicine and the lovely staff at CHOMP :-)

Upon returning to the studio, I heard several stories about other digestive woe’s from clients. So, these stewed apples are good for the gut, easy to digest, and considered astringent which is helpful for an uneasy tummy.

As we enter the season of heavy treats, and too many libations, this recipe may be useful to you as a simple recovery meal. And if anything, as we feel our belly signal signs of distress, we’ll remember how important our health really is…and appreciate the days we feel good.

Stewed Apples
Peel and slice or chop 1–2 apples. Place in a small saucepan with enough water to cover the apples, 1 teaspoon ghee, and a pinch each of: cinnamon, cardamom, nutmeg, and natural mineral salt. Bring to a boil and then turn down to a simmer. Cook covered until the apples are mushy (10-20 minutes). This dish is delicious and easy to digest. The apples are gently astringent and help to bind the stools.

Water Water and more

Before you even read another line, go fill up your glass with fresh water and return to your book. Ok, now don't just leave the water next to you, drink the entire glass before moving onto your next task. 

You Are what you Drink! 

The human body is 70 percent water. You’ve got roughly 10 - 13 gallons of water in your body. Water makes up 75 percent by volume of your muscles and heart, 83 percent of your brain and kidneys, 86 percent of your lungs, and 95 percent of your eyes. Most of all, your blood is 90 percent water. If you don’t drink enough, and most of us don’t, you will compromise your body and your health. Your weight and energy is an obvious sign of that compromise. 

Even mild dehydration slows metabolism by as much as 3 percent. We tend to interpret thirst signals as hunger pains. Then, if we are not drinking enough, we are eating too much. And, if we don’t drink enough water, we actually retain water in our tissues to neutralize the acids there. 

Most important, the body uses water to neutralize acids, to dilute excess acid, and to literally wash them and all toxins out of the body via urine, sweat, and through the bowels. Without enough water your body becomes too acidic and goes into preservation, fat storing, mode. A drop of just over 2 percent in body water content is enough to make that happen. In case you think that sounds like such a big change that it is unlikely to ever happen to you, take note: It’s not unusual to lose 2 percent of your body water during an average hour of exercise. In addition to storing fat, not getting enough water will also make you sick and tired. Even in the earliest stages, dehydration can also lead to muddled thinking, short term memory problems, trouble with basic math, expressing yourself verbally, and difficulty focusing on a computer screen or printed page. The list continues with anxiety, irritability, depression, sugar cravings, and cramps. 

As for making you sick: When the dehydration gets a little more severe, symptoms include acid reflux, joint and pack pain, migraines, fibromyalgia, constipation, colitis, and angina. Serious dehydration is linked with asthma, allergies, diabetes, hypertension, and skin problems. Degenerative conditions including obesity, heart disease, and cancer are all inked with serious long term dehydration... 

Although the most serious symptoms listed don’t come from spending an hour or a day with low levels of water in your tank, most people exist in a chronic state of low level dehydration for most of their lives. No wonder we are sick and tired, not to forget overweight! 

Understand that if you drink only when you are thirsty, you’re not getting enough water. Your body loses 2 - 3 liters of water daily through normal activity - breathing, sleeping, walking around...Thirst lags far behind your body’s need for water and is an inadequate signal of your body’s needs.... 

Prior to beginning the 40 Day Program, or make the decision to be responsible for your own health, you can make some easy changes in your diet and lifestyle to reap the maximum benefit of the plan. Start by logging how much water you consume on a daily basis. This is the first step to health. Today, tomorrow and throughout the week we want you to find your water set point and consciously increase your water intake daily. 

Step 1 - Starting today, remember how much water (not coffee, soda, wine etc, WATER or herbal tea) did you consume today? Before you go to bed tonight, make a mental note or write it down. 1 glass equals 8oz. Did you drink 3 glasses of water? Make a note. 

Step 2 - Recall how much water you consumed during day 1. Now Remember to drink 1 extra glass today. Hold yourself accountable, this is your body. Before you go to bed, note your water intake. If you did not add the extra glass, Do Not Go To Bed! Get up and go drink a glass of water! It does not matter if you need to pee in the middle of the night, you are doing your kidneys and other organs a favor and they will rejoice sooner than later. Continue these steps daily until you reach your water goal. 

What is my water goal? To calculate the ideal water intake for your body start with your weight. Your current weight (honestly) will be divided by 30. This is your ideal # of LITERS you need to consume daily to reach the amount of water your body needs to be hydrated and flushed of food and toxins. 1 Liter is approximately 4 glasses. So if you need to drink 5 liters per day than you need 20 glasses of water. A little different than the typical 8 glasses a day? Yes, this might seem like a large amount of water, but you will consume and add gradually. 

Pucker Up! 

Lemons boast an incredibly impressive list of health benefits. These are just a few:

Lemon helps the liver to dump toxins by stimulating its natural enzymes. This promotes good health and helps keep the skin clear. Citric acid can help eliminate calcium deposits in the arteries as well as pancreatic and kidney stones. Lemon provides a huge dose of the free radical fighting antioxidant vitamin C, which helps keep skin even-toned and wrinkle-free. 

Vitamin C also helps boost the immune system, keeping the flu and colds at bay. Lemons are a good source of electrolytes, such as potassium, calcium and magnesium, which help hydrate the body and regulate its functioning. Lemons are rich in flavonoids. Flavonoids not only help boost the potency of vitamin C, they improve blood flow, helping to maintain normal blood pressure and reduce inflammation. They help balance your pH level. Though acidic to the taste, lemons are alkaline-forming on the body. 

Lemons contain modified citrus pectin and limonoids, which have been shown in a recent study to prohibit the spread of cancer cells, slow cancer cell growth and induce cancer cell death. 

So, pull out your pucker face because things are about to get sour. Each morning, wash a lemon and squeeze its juice and pulp into a pitcher of room temperature-to-warm water. Let rind float in water. Drink. Repeat if desired.

Got a question about warm or cold? We’ll chat about what is personally best for you when we talk Ayurveda!

Go to Salad

Okay, its all about the dressing. I make this dressing with most of my salads and even the kids eat their greens :-)

And a note about cabbage. I chose to make the image more the Red Cabbage than the Kale, although I LOVE kale. But here is the skinny:

Red cabbage is one of those with a great dose of Vitamin C, making it an antioxidant-rich, immune booster. In comparison to green cabbage, red cabbage contains 10x more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants which improve eye, teeth, bone, & immune health.

We love the benefits of red cabbage so much we made a juice out of it! Load up and enjoy.

Mountain Muffins

A gluten free treat with the added benefits of pumpkin and ginger to spice up your morning or enjoy with an afternoon tea.

Winter - Barley Risotto

Ahh what a great dish for our Central Coast with all the lovely wild mushrooms popping out of the ground!

Barely is rich in fiber and calcium and offers a nutty flavor with a great chewy texture that suits this dish. My favorite risotto, this is great warm and also makes a wonderful “next day” dish for lunch. You can add more arugula to enhance the salad quality, or add more roasted veggies to boost the vitamins and bulk.

Nutty Eggplant

Eggplant. Now that's a vegetable, I mean fruit, that doesn't typically make the grocery list that often! Sure they are intriguing with their deep purple color, and slightly seductive with their rounded curves, and some even consider dangerous as they run in the nightshade family...so should I make it for dinner?

Well, eggplant has a bit of the zucchini taste, not as sweet with a bitter skin, but eggplant can take absorb the taste of seasonings that accompany it, which makes it a lovey vegetable to replace a typically meat meal. That is probably why its traditional Italian version is smothered with a breading and marinara sauce, similar to a veal dish on the same menu.

When I began exploring vegetarian meals for our family, I thoroughly enjoyed the ease of working with eggplant and the bite of flavor that empowered even simple dishes. This particular recipe was such a favorite in our family, I made extra for Pablo to eat for breakfast :-) Now you know why he has so much energy in the early mornings!!

Nutty Eggplant

Ingredients for 4:

• 2 Eggplants (less wide more long)

• 2 Cups of Roasted (Salted or Unsalted) Pistachios

• 1 Jar Sun Dried Tomato in oil

• 2-3 garlic cloves

• 1 Jar Roasted Red Pepper

• 1 TBS Apple Cider Vinegar

• Olive oil

Directions:

• Preheat oven to 375

• Slice eggplant in 1/2 in thick circular slices and discard ends, sprinkle with sea salt while preparing below

• In a blender or food processor, blend the Sun Dried Tomato, Roasted Red Pepper, Garlic and Vinegar

• Also in food processor, chop pistachios for a thick crust but not to look like sand...keep the nut.

• Assemble - Grab a small bowl and fill base with olive oil, then dip the eggplant in for both sides, then smooth tomato mix over both sides, then encrust with pistachios on both sides. Once complete, set on baking tray

• Continue until you run out of eggplant, sauce, or nuts...I've been know to find other nuts in my cabinet and just grind those as well, but the best are the pistachios!

• Bake in oven for at least 25 min, then check on them...if the nuts are browning too much move to a lower rack, if they are doing just fine bake for an additional 10 min.

Enjoy and let me know if you eat them for breakfast too! I've got fresh duck eggs if you fancy :-)))

Hearty Fall Stew

As soon as the Equinox rolls around for the Fall, this recipe is on my weekly list. It is full of flavor, hearty vegetables, and can be served as a dinner with leftovers, or accompany a casual group of friends.

The ingredient list is long but honestly once you get the vegetables roasting in the oven, you have plenty of time to enjoy a glass of wine!

Ingredients:

2-3 garlic cloves

1 TBS olive oil

1 yellow onion chopped

The following ingredients as you choose:

Brussel Sprouts (quartered)

Cauliflower (1 head chopped)

Potato (2-3 chopped) ** Easy to use frozen cut potatoes here to save time

Carrots (chopped)

Butternut Squash (diced)

Dark Kale (cut)

Any other Fall Vegetable you like to roast

16 oz Vegetable Broth

12 oz Marinara Sauce

4 links Tofurky Italian Sausage (chopped)

2 Cups Water

1. Oven to 420F

2. Prep Roasting Vegetables on baking sheets and drizzle with olive oil and sea salt

3. Chop Onion and Garlic

4. Transfer Roasting Veggies to oven for 20 min.

5. In a large pot, heat olive oil and add garlic and onion until cooked

6. If using dice the Italian Sausage and add to pot

7. Add frozen potatoes

8. Begin adding broth to cool down until a boil begins, keep adding and stirring until Vegetable are ready from oven

9. Add the Roasting veggies when ready, remaining broth, marinara sauce, and water to cover

10. Cover and let simmer for as long as it takes you to enjoy a hot bath or nice glass of wine.

11. Serve when you are hungry and pair with a baguette for dipping

Or, just bring a bottle of red over to my house and I'll make it for you! Happy Fall

Breakfast IS important…

We've all heard the line, "breakfast is the most important meal of the day" and it truly is, but maybe with a different perspective than you think.

It's not so much about how much you eat that makes it important, it is about the first items of food you choose to introduce to your body.

When we sleep during the night, we are allowing our body to fast (hopefully!) and allow our natural digestion to process the day's leftovers as well as heal. When we wake each morning, we are starting fresh and setting the tone that will be the day ahead with each choice of nutrition.

For me, I like to think that breakfast is when I am able to make the most conscious choice, typically at home, and with more focus on hydration (see last weeks post for green juice). Choosing foods that have life, taste delicious, and will provide the energy I require to coast through my day - that's my breakfast requirement.

Here is one recipe, full of flavor with many personal adjustments, pretty easy, and loved by all my family:

Chia Seed Parfait

Main Ingredients:

• 1/2 Cup Chia Seeds

• 2 Cups Unsweet Almond or Coconut Milk

• 1-2 Tablespoons of Pure Maple Syrup

• 1/2 Teaspoon Vanilla

• 1/2 Teaspoon Cinnamon

Directions: Stir together all above ingredients, wait a few minutes, stir again. Chill for a minimum 3 hours to overnight

Tasty Add ins:

• Fresh Raw Berries

• Sliced Bananas

• Seasonal Fruits

• Chopped Raw Nuts

• Shredded Coconut

Golden Mylk Nightcap

We all know the importance of a good night's sleep and any parent can tell you the value of learning good sleep habits. But as we age we not only get "too busy" for a bedtime routine, we are often doing everything we can to stay awake, to get one more thing done, and our habits lead to years of exhaustion and depreciation.

In my own experience I learned the value of sleep with my first child. It seemed overnight that my priorities changed and I found myself doing the craziest things to "not wake the baby". It was then I learned that it was more than the pajamas that sent signals to doze off to dreamland and was a series of expected habits that helped develop a full nights sleep - that not only made for a happy baby but also happy parents.

Later when studying the science of Ayurveda, the topic of sleep importance and habit returned to my awareness. Now a mother of three well taught sleeping children, I looked at my own habits and analyzed the difference. If when we sleep, we heal our bodies (and our minds) according to Ayurveda, why wasn't I also following a good routine?

Fast forward a decade or so...and I still have not developed a good routine. I KNOW I need sleep and do get the hours, but unfortunately they are not well rested. I can fall asleep with my head on my keyboard, or sideways in a chair watching Netflix, and usually after a few glasses of wine and dinner.

I know from working with clients in coaching, as well as any changes I've made for myself, that it takes us to be pretty fed up to want to make any significant health changes to our lifestyle. As we neared the end of the crazy last year, I looked at not only my sleep habit, but the "routine" established each evening and knew it was time to make a serious reset this New Year.

And now to the recipe!

Golden Milk is an ancient Indian drink made from combining Turmeric and other digestive spices to warm and drink in the evening as part of a healthy bedtime routine.

The benefits of Turmeric are vast and include properties of anti inflammation - which really is the source for much of our disease. Turmeric has also been known to aid digestion, improve brain function and reduce anxiety. This sounds like the perfect end to the day!

Not only is drinking Golden Milk beneficial to your sleep, but helps us adults establish a bit more routine. The process of making the warm beverage takes only 10 min once you have some of the ingredients ready...but the warming, stirring, and aroma while sipping help to turn your awareness towards winding down the day...and eventually an evening of zzzzzz's.

Just so you know, I love to juice. We have been juicing veggies, fruits, and interesting roots for years! So as part of my version of this recipe I have juiced a good portion of the roots for several nights use. Feel free to make fresh daily or even find dried herb versions available. If you join us for the January 21 Day Liver Reset, this organic root juice will be shipped to you as part of the program.

Golden Milk "Nightcap"

• Whole Fresh Turmeric Root ( about 10 pieces)

• Whole Fresh Ginger Root ( about 1 large piece)

• Juice the roots and save in an airtight container for later or add to pot

• 1 Cup Milk - Plant based or Other

• 1 Cinnamon stick or 1/4 tsp ground Cinnamon

• Pinch of Black Pepper

• Honey to sweeten

• Warm (don't boil) in a saucepan the milk, 2-3 TBS of your Root Juice (to taste), honey, and spices. Slow simmer until the spices and honey are now combined and stir for about 5 min.

• For additional benefits scoop a small amount of ghee or coconut oil into your mug...pour warm tea in mug and stir all together.

I can honestly say that since adding this delicious nightcap to my evening that I actually look forward to my bedtime routine! I am no longer falling asleep sideways on the living room chair. But warming my tea to take to bed and sip has now allowed me to drift off peacefully into the night.

Sweet Dreams!

Roasted Tomato Pesto Pasta

As we transition into Fall, the tomatoes are ready for us to enjoy but its necessary to add some heat to fully nurture the flavors and also our gut...this is one of my favorite end of season pasta's great for gathering the family and celebrating the transition into the next season.

Ingredients:

9 large roma tomatoes (or leftover tomatoes from your garden!)

1/2 cup almonds toasted

2 garlic cloves

1 cup tightly packed basil + more for garnish

1/4 cup extra virgin olive oil + more for drizzling

2 tbsp nutritional yeast (optional)

sea salt & freshly ground black pepper, to taste

1 - 2 zucchini for spiraled pasta or cooked gluten free pasta

1. Oven to 400F

2. Place sliced tomatoes on the sheet and drizzle with oil, salt, and pepper. Roast for about 1 hour

3. Reduce oven heat to 325F and toast almonds for 8-10 minutes

4. Add 1/3 cup into food processor and process until finely chopped transfer to bowl

5. Make Pesto - In food processor add 2 garlic cloves and let it whirl around until finely chopped... add in the basil and process until finely chopped. Add in the oil, nutritional yeast, and 1.5 cups of roasted tomatoes (you will have tomatoes left over). Process until smooth. Pulse in 1/3 cup toasted almonds. Season generously with salt an pepper

Prepare Pasta - either spiral zucchini and place in bowl or boil pasta of choice and drain and cool

Combine pasta, Pesto, and leftover tomato and almonds to serve

Enjoy and savor the end of summer flavor while the cool air warns you of Fall :-)