Flow to Health

What's in a Healthy Diet?

2011-10-23T14:19:00.000-07:00

What is a Healthy Diet?

All the time people come to me wanting me to “diagnose” them with a special, rigid diet. As a health coach, I am not a dietician, therefore, I do not give “diets.” (I will, however, use the word “diet,” for lack of a better word, to describe one’s daily intake of food.) Most of the writing out there in the wide field of nutrition is talking about restrictions: “Don’t eat this and definitely don’t drink that!” In my opinion, it is important to follow what can be called “the cramming-out effect”, whereby you eat more of the healthier options (whole grains, green vegetables, etc.), which naturally leaves less room to partake of the less healthy foods. Plus, you will begin to not want “junk” because of how good you feel not eating it anymore.

It is also necessary to eat what you enjoy eating, for pleasure is a huge part of health. Food is here to be savored, flavored, and appreciated, as well as bring us health. However, that being said, when your body is in a healthy state of being, you will naturally desire to eat food that nourishes your body, mind and spirit, so that what you desire to eat will be good for you. Imagine that! In order to limit the confusion—or at least diminish it to a manageable quantity—here are a few general guidelines for a healthy “diet”. Keep in mind that my #1 rule for eating is to listen to your body, notice how it feels after a meal, and follow its cues. There are good reasons why you crave salt or chocolate. But that is a whole different article. So on with today’s topic:

Health-Supportive Food Guidelines

(adapted from Anne-Marie Colbin’s Food & Healing)

The Complex-Carbohydrate Group:

Whole-grain cereals (2-3 servings daily (1 cup cooked grain)): brown rice, amaranth, quinoa, corn, rye, popcorn, whole wheat, millet, whole-grain bread
Starchy tubers (2-3 servings daily (1 med. size tuber)): yams, camote (Mexican wild yam), sweet potatoes, etc.

The Protein Group:

Dry beans & peas (1-2 servings daily (1 cup cooked beans)): split peas, garbanzos, lentils, kidney beans, etc.
Animal protein (1-5 servings/week (1 fist-size piece)): fish, fowl, eggs, meat

The Vitamin/Mineral Group:

Leafy-green vegetables (1-2 servings daily (1/2 cup cooked)): kale, collards, chard, spinach, mustard greens, dandelion, etc. (all cooked); lettuce, parsley, dill, cilantro, watercress (all raw)
The roots & squashes (1-2 servings daily (1/2 cup)): turnips, parsnips, carrots, rutabagas, radishes, zucchini, etc.
The general vegetables (2-5 servings daily (1/2 cup)): celery, broccoli, onions, leeks, green beans, etc.
The sea vegetables (2-5 servings daily (1/4 cup)): nori (the kind in sushi), wakame (usually in miso soup), hijiki, dulse (comes in flake form), kombu, kelp, etc.
The nightshades (3-5 servings/week (1/2 cup) only if diet includes dairy): potatoes, tomatoes, eggplant, peppers
Fresh or cooked fruits (1-2 servings daily (1 cup) according to season)

· between meals for raw fruit, as they can upset digestion if eaten with other foods.

The Lactobacillus Group (3-5 servings/week (1/2 cup)): fermented foods, including: pickles, kombucha (beverage), miso, tempeh, sauerkraut; fermented-milk products (yogurt, etc.) are optional
The Fun-Foods Group (weekends, parties, special occasions): milk, cheese, chocolate, sugar, pate, fried foods, “rich foods”, etc.

Something very important to note is that when you are incorporating more whole grains and carbohydrates into your diet, these require more thorough chewing. The enzymes that break down the carbohydrates are centrally and conveniently located in the mouth, and when you gulp down your brown rice, the burden of digestion then goes on to the lower organs, which can cause abdominal bloating, gas, and what was perceived as a “healthy” diet can become a bit of a digestive nightmare.

Eat well. Chew well. Be well.

Setting an Intention: Launching my Life into the Stratosphere!

2011-10-14T08:20:00.000-07:00

This is my intention.

I intend to express the bold, sassy, beautiful, ingenious, divine spirit that lives inside of me, to let her soar, bubble out, spew, laugh, and come alive in every aspect of my life. I intend to have sharp & gentle focus around what I desire to be, do, build, create, own, love and attract into my life--and what it is time to let go of. I intend to allow my intuition to be the shining beacon of direction on the horizon of every day. I intend to laugh way more and relax into life and loving. I intend to awaken every cell of my body to the truth of my greatest potential for health and beauty. I intend to beam with the luscious, luminescence of divine purpose and to speak with courage and eloquence the messages in my heart. I intend to be my fullest, most alive version of me--every day!--whatever form that takes. I intend to trust in the divine process unfolding in my life and to be steadfast in my faith in Her and my own innate golden worth. I intend to be discerning, yet with an open mind and heart and a buoyant sense of humor through it all. I intend to listen to my body--finally--and choose the food, relationships, fun, rest, movement, environment that feels the most aligned with my physiology and spirituality. I intend to be fully engaged in this process, and to be a consistent presence in my own life, steadfast, dynamic and BIG HEARTED!

What's your intention?

Balance. Is it a Myth?

2011-10-12T09:07:00.000-07:00

WooWoo Wednesday.....

"On the tightrope of life, only one thing allows us to move forward, and that one thing is balance. Without balance we fall into chaos, we fall behind, we miss out on what true choices we have in life.

Balance is acheived through awareness. Awareness of what we have on our plate. What is working and what is not. What feels good and what doesn't. Where we are and where we want to be.

With awareness, we have choice, the freedom to choose, free will. It is choice that gives us power. Power to choose. Power which is energy. Energy that allows us to move forward in alignment with our choices. We all want to live a full life, and the key to living a full life is finding the balance." —Laura Kangas

Balance. Is It A Myth?

Balance is a sticky subject among many of my clients. They have careers, partners, maybe children, family commitments, charity work, classes, hobbies, worship time—plus, big desires to uplevel their health. How can one possibly balance so many things?

I'm going to let you in on a little secret here: You cannot possibly balance so many things at one time. Not, at least, in the way you balance weight on a teeter-totter. That said, when people ask about life balance, what they usually want to know is how can you have more of what you want and less of what you don't want? How can you have more pleasure and less drudgery?

Personally, I think "harmony" is a better word than balance. To me, harmony means everything is co-existing in a spirit of cooperation. A much easier image than balance.

But harmony, balance, or whatever else you want to call "fitting it all in," there is a secret to doing more of what you want and less of what you don't want. Want to hear it? (I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life.)

Okay, here is my secret: First ask yourself what isn't serving you. What doesn't need to be in your life? What is dragging you down? Have you identified a few things? Now get rid of them. Right this moment. (Or fix them. Pronto.)

Next, ask yourself what you want to accomplish in your life—or in this week or day. What do you desire? Focus on it. Or focus on them, becuase if you are like me, you have several desires going on at once: For me, it's living healthfully, having great relationships with people I love and running my awesome business.

Give it a try. I dare you. And see how much more harmonious your life can be.

So much love,

Stephanie

"Would you like to learn how to create massive health and outrageous irresistbility so you can attract, create and enjoy the looks and life of your dreams? Visit Stephanie Pedersen at www.WiseLifeWellness.com for free health, wellness, mindset and irresistibility tips, including the special report, Instantly Irresistible: 7 Fast Ways to a Sexier, More Beautiful You.

The Amazing Apple

2011-09-18T11:56:00.000-07:00

“An apple a day keeps the doctor away.” This well known saying points to the very heart of holistic medicine: that food is the best prevention for illness. Not only can a healthy diet prevent dis-ease, but it can help your body to slow symptoms of aging, have more energy, stay in balance with your environment and help you to heal when you are sick.

There is a good reason that this saying has prevailed through time. There is a lot of truth to the dis-ease prevention properties of apples. And as we end summer and move into autumn, apples should be a key component of your daily diet. Your body has accumulated lots of internal heat through the summer, which can cause dryness in the bowels, lungs and skin. One of the easiest way to dispel this heat is to eat foods that will loosen the stools enough to move that heat down and out. That’s right: poop out the heat, people.

The skins of apples are high in pectin, which is a kind of fiber. Fiber is like a maid service for your intestines, keeping things tidy and clean down there, which is a very good thing. Pectin is also shown to remove cholesterol, toxic metals such as lead and mercury, and the residues of radiation. Even though apples are high in sugar, the absorption of sugar is slowed down significantly by the pectin. Plus, “research has shown that apples have numerous nutrients that actually support blood sugar.*” Here are some more handy & nutritious facts about apples and blood sugar: (from Dr. John Douillard, an Ayurvedic practitioner out of Boulder, Colorado).

Quercitin in apples may slow the breakdown of carbohydrates into simple sugars in the gut, thus supporting blood sugar (3).*
Polyphenols in apples may lower the rate of glucose absorption, decreasing blood sugar spikes.
Apples support the pancreas to produce more insulin to help support blood sugar(3).* (Douillard, 2011)

Apples also sweep your teeth of debris. My mom used to bring me an apple when she picked me up from school when I had a dentist appointment so that my teeth would shine and my breath would be fresh. Thanks, Mom!

Some tips on buying apples: Make sure you buy organic apples. They are on the USDA “Dirty Dozen” list for highest amounts of pesticide residue. The best way to get all the benefits from apples is to eat the whole thing raw, skin and all.

If you think about the foods being harvested at the end of summer, apples are high on the list. Nature is telling us that this is a perfect food for balancing our internal chemistry and restoring health and balance to the body. So, eat your apples. While an apple a day is good, I suggest eating 2-3 whole apples for optimal benefit. Try out different kinds and find the one you like best. My personal favorite is Fuji or Honey Bear. By eating foods in season, you stay in sync with the world around you, and you can be healthy and radiant year round.

For more info & recipes on apples and Seasonal Eating, go to www.innerhum.org

Fantabulous Flax

2011-08-30T14:25:00.000-07:00

Fantabulous Flax

I feel like dancing around, whistling a tune and singing Flax…flax…flax. Flax, this beautiful, versatile, nourishing and TEEENSSSY seed capable of wondrous creations, containing boundless nourishment. I’m here today to sing (or tell) you its tale.

Imagine with me: It’s mid-morning, the light is soft. You stand in a field of flax, admiring its delicate and small blue flowers tinkling in the slight warm wind, atop strong slender stems. The whole plant is dancing with delight. It is indeed a soothing sight for sore eyes.

Humans have cultivated many uses for this fantabulous plant. The fibrous stems are spun into silky, glorious linen (the name derived from flax’s other name: linseed). Flax can even be smashed into pulp to make paper.

If you notice how the flax plant grows and moves and realize how its stems become this flowing, graceful fabric that we can use to adorn our bodies, then you can easily stretch your imagination into the possibilities that on the inside of our bodies, flax energetically plumps up dried out tissues and gently stimulates movement in the digestive tract and system…among other things I will discuss later.

Rebecca Wood, author of The Whole Foods Encyclopedia has this to say about flax’s history in our human food chain:

“Flax was used by late Stone Age lake dwellers in what is now Switzerland and cultivated in Babylon around 5000 BC, making it one of humankind’s earliest food supplies. In the eighth century, Charlemagne considered flax so essential for health that he passed laws requiring its use.”

We don’t have to use laws, just common sense to realize that adding flax to our diets is both important and easy.

These tiny, shiny seeds pack one powerful nutritional punch.

Let’s take a closer look:

They have a sweet flavor, a neutral thermal nature (meaning they neither heat nor cool the body), and they tone the stomach and colon. They are 40% oil, mostly linoleic and alpha-linoleic acids, which have been shown to strengthen immunity in our cells, prevent cancer from forming, and clear the heart and arteries of fatty blockages.

The Omega-3 fatty acids, which are highly-concentrated within these flat, shiny brown seeds, are a key to reducing inflammation in the body. Inflammation plays a part in many chronic and acute illnesses, including: heart disease, arthritis, asthma, diabetes and even some cancers. Omega-3s are what we also find in cold-water fish like salmon, mackerel and swordfish. If it’s Omega-3s you’re after, make sure you buy the dark brown seeds, as the “golden flax” have far less.

Good for maintaining healthy, youthful skin and tissues (on the inside as well as the outside), flax seeds also contain lignans, which convert to an estrogenic compound that helps to regulate women’s menstrual cycles and hormones, and may help reduce peri-menopausal symptoms.

Its high fiber content also makes flax seed meal a perfect addition to top off soups, salads and cereals. I mix freshly ground flax meal into my hot cereal for breakfast. 2 rounded Tablespoons of freshly ground flax meal is the recommended daily dose, for greatest benefit. Remember more is not better.

Why flax meal and not flax oil? Well, the oils in flax are highly unsaturated, meaning that when exposed to even low levels of heat, they easily go rancid. To ensure that you’re not consuming rancid oils, store at room temperature (or in the freezer) for a few months and only grind seeds in a coffee grinder once a week. I grind enough seeds (about 1 ½ cups) at the beginning of the week and store the “meal” or powder in a sealed glass jar in the fridge.

If you do buy flax oil, make sure to use it within a few weeks after opening the bottle. And keep it refrigerated. The seeds are mysteriously stable enough to use whole in cooking. It is theorized that this incredible stability is due to the high levels of antioxidants in the seeds. What miraculous creations, huh?

I personally prefer the meal to the oil, because I love the taste and my body really loves the extra fiber, which helps stabilize blood sugar, giving me the stable energy to love life and function at my best.

So whether you choose to drizzle it on a salad or sprinkle it in a smoothie, add some flax into your daily fare today or tomorrow morning! Your body will surely thank you for the extra love!

Dandelion. Gentle, Powerful Medicine

2011-07-31T19:50:00.000-07:00

Although known for to be most beneficial in the spring, Dandelion is a wondrous plant/herb that can serve to balance out the heat of the summer, by helping your liver digest fat, strengthen your blood, which in turn helps to clean your heart. Dandelions are are one of nature's most versatile plants, finding root in some strange place, like cracks in the sidewalk. They push their way up, surviving against the odds and extremes in weather and environmental change. Eating dandelions gives your body that energy of adaptability and gracefulness within change.

Here's an easy recipe that is as delicious as it is nutritious. Plus, spices like garlic and ginger add some spunk to your step, if you have weak digestion or signs of fatigue.

*Be careful not to overdo the ginger and garlic if you have heat signs: red face, red tongue, sweating profusely and easily, etc.

Bitter Greens with Pumpkin Seeds:
(May any bitterness in your life be transformed by the fire in your heart.)

1/4 c. pumpkin seeds, dry toasted in a cast iron skillet
1/2 bunch of dandelion greens
1/2 bunch of collard greens (or other leafy greens, like kale or chard)
1 Tbsp. olive oil
2 cloves garlic
1/2 piece of fresh ginger
Lemon juice, to taste

1. Lightly toast seeds in skillet. Be careful not to burn them.
2. Remove coarse stems from greens. Wash them and slice thinly into strips.
3. Bring 2 inches of water to boil in large pan. Add greens and boil for 2 minutes, until vibrantly bright green.
4. Drain greens. Drink water for a vitaminally-charged boost.
5. Heat oil in same skillet/saute pan. Add garlic and ginger and cook 1 minute, stirring often, until fragrant.
6. Remove from heat. Toss in blanched greens, pumpkin seeds and season with lemon juice to zinginess of choice. Stir to combine flavors thoroughly.

Enjoy warm, over a bowl of rice or as a side accompaniment to a light fish dish.

We Stand Before You

2011-05-29T05:52:00.000-07:00

BECOMING

I feel a narrowing,
pulsing, throbbing to get my attention,
not a constriction
but a honing, a hummingbird in my chest.

I am finding, encountering, embodying my purpose.
Here it comes...
The veil between worlds has fallen
The silk parts, lips open to speak.

And from this new place of resonance
I go to work tilling the soil of my psyche
Listening to the voices within
            “You are strong.”
                        “You are wise.”
                                    “Listen. Speak less. Write. Create.”

A red ribbon runs through me,
A seam of separation
Made from the dark blood of rebirth and creative insight,
Cutting through the old paradigm.

Two creatures with blackened hands lift my arms,
Animating them with their fiery breath,
As my eyes relax to close in surrendered stillness,
Releasing the need to control this.

            “Why am I so tired?”
Ssssshhhhh...I am rejuvenating in sleep.
No more procrastinating or hiding my potential.
Now is the time. Now is the only time.

These snakes will hear the roar of the lioness
And shed their winter skins.
We all stand before you Great Goddess,
Naked and shining and renewed

And the day is just beginning.

Super Foods from the Sea, Gingered Wakame Recipe

2011-05-15T19:21:00.000-07:00

Seaweed counteracts obesity and is useful in weight-loss programs. It strengthens bones, teeth, nerve transmission and digestion. Seaweed softens hardened masses like kidney stones or tumors, so it is used to treat lumps, swollen lymph glands, fibroid tumors and edema. Furthermore, it is a beauty aid, helping maintain glowing, healthy skin, lustrous, strong hair and is credited with antiaging properties.

It supplies all the minerals needed for human health in proportions very similar to those found in human blood. Calcium (more calcium than milk), iodine, phosphorus, sodium and iron. Seaweed contains vitamin A, Bs, beta carotene and chlorophyll. It is a high protein food (great for vegans and vegetarians, or those wanting to eat less meat but concerned about getting enough protein in the diet).

Seaweed tests zero for pesticides, hydrocarbons, herbicides and toxins such as E.coli, yeast, mold and salmonella. Is this nature’s perfect food?

Types: Dulse, wakame, agar, kombu, sea lettuce, nori, hijiki, irish moss, sea whip.

You can eat in dry, soaked, in sushi rolls. You can take supplemental kelp tablets or dulse flakes that you can use as a salt substitute. Get creative and eat your sea-weeds!

Kombu: Pop a 1” strip into soups, beans or grains before cooking. You can get the extra nutrition without the fishy taste.

Wakame recipe: Use same as kombu. Or Soak in water 10-15 minutes and eat raw in salad.

Gingered Wakame:

1. Soak 1 c. Wakame (flakes or strips) in water for 10 minutes. Cut into ¼” strips.

2. Heat 1 T. olive or sesame oil over medium heat in wok or frying pan.

3. Add to oil: 2 T. soy sauce, 3 medium garlic cloves, chopped, 1 tsp. grated fresh ginger.

4. Add wakame and simmer 20-30 minutes, adding soaking water as needed.

5. Toss with 1 Tbsp. raw honey or rice syrup before serving.

Recipe from www.loveseaweed.com

Flu Bomb Recipe

2011-02-24T12:37:00.000-08:00

Kate's Flu Bomb

This will definitely scare away symptoms and allow your body's natural immune response to take hold.

1 c. boiling water
3    cloves garlic, peeled
1    heaping T. raw honey
T. fresh ginger, grated
1 whole lemon, squeezed or cut up
cayenne pepper, to taste

Blend all ingredients together. Press pulp through sieve.

Put all liquid in mug. Add as much cayenne as you can handle.

Combine well. Drink.

Seeing Spring

2011-02-23T12:06:00.000-08:00

I bound out into the foggy morning air, still under wraps of winter’s cool blankets, and as my feet meet and greet the sidewalks, my eyes wander up, down and all around, breathing in the bright, vibrant, almost electric green that is Spring’s chromatic signpost. And there! Look there! That purple bursting out upon naked thin branches. This color! How to describe its beauty! It bathes my eyes in warm undulations of hued pleasure. And over in that patch of dirt, crops of dandelions and other unnamed “weeds” spread their glory upon the soil, welcoming my gaze to rest gently upon their flourishing and verdant existence. Even my liver feels the restorative powers of these foliate, still unripe hues. I feel my body attuning to the raw unpolished nature of Spring, knowing we are as yet still on her creative verge.

Welcome to Winter

2010-12-30T12:55:00.000-08:00

In honor of winter's icy presence, I've decided to re-post a few articles from years past, for even though I do feel like sharing with you beautiful folks, my creative spokes are grinding on the dry side today. I wish you all a very Happy New Year.

In case you're interested, my word for 2011, which embodies my intention for the new year, is integration. I feel in every fiber of my being, that this year will be about bringing together parts of myself that have been lost, strayed from home, tossed aside, or otherwise discarded. And about bringing my life into a clear and vibrant wholeness, in a way that will bring my me-ness and inner body to the forefront of my life. Whoa!

What's your word?

Read on for more seasonal inspiration!

Feeling Winter and Holiday Stress and Winter Blues

Opening to Air

2010-12-02T11:43:00.000-08:00

While in yoga class this morning, a spontaneous and shattering sensation enters my mind and body. I feel as though my body is laying at the bottom of the ocean, inside this heavy suit of armor. I cannot move. Then almost instantly, with the flicker of a thought, I feel my self wiggling from beneath the heaviness, that it is peeling back and falling away like the skin of a bean after its been soaked for hours. And my body feels light and flexible and energetically vibratory. And I am swimming upwards, towards the sun and air and light, gliding effortlessly through the water until I BURST into the air and feel an insatiable hunger I didn't know existed inside of me, for life and air and movement. I open my eyes, as I am still lying on the mat inside the room. Nothing has changed from the outside, but inside a shift has begun...stay tuned. :)

3 Simply Yum! Sauces

2010-10-25T11:56:00.000-07:00

For the past month I've been on a sauce kick. Sauces are easy to prepare (or at least these 3 are), and since I am feeding an 18-month old who likes snack foods, it's good for mental sanity to have them handy. Plus, these are deeeeelicious!!

We have: Coconut Cilantro Bliss...Cashew Pesto (w/ginger)...and Creamy Beany Red
(**All of these are dairy, sugar, & gluten free, for all you who are concerned with food allergies or just trying to eat healthier!)

For all of these you will need a food processor or a high-powered blender!

Coconut Cilantro Bliss

In a food processor, blend:

1 can full-fat coconut milk
1 large (very generous) handful fresh cilantro
1 Tbsp. lemon juice (about 1/2 lemon)
1-1" piece fresh ginger root, peeled & cut into smaller chunks
1 clove garlic, peeled (small-medium sized)
1 tsp. sea salt (large pinch)

At room temperature it will be runny and more saucy, but refrigerated for an hour or two, it will solidify into a dip-consistency. (If you're wanting to use this as a dip, use less cilantro or more coconut milk) It's great both ways!

This sauce does not have bliss in the title for no reason. Try it for yourself and you'll see. You can eat it on just about anything, and it's especially delicious on fish, rice, beans, eggs, or vegetables. Try it as a salad dressing or party dip.
Will keep up to a week, if refrigerated, but seldom does it last that long, cause everybody eats it up!

Cashew Pesto

In food processor, blend first:

1/2 cup raw cashews
1-1" piece fresh ginger root, peeled & cut into smaller chunks
1 smallish clove garlic, peeled
1/2 tsp. sea salt

When pureed/blended well, add:

1 large handful fresh basil
*optional: toss in some fresh mint (spearmint or peppermint)

Keep the processor/blender running as you drizzle in:

1/2 cup extra virgin olive oil

This recipe is made from our garden basil, which makes it taste extra fresh. This amazing basil plant (which was originally bought at the grocery store and sprouted in water) has been growing wild, drinking up the rain and cloudy, cooler weather in big green gulps. It's about 3 feet tall now...I kid you not! See for yourself below. I've included a photo just in case you are feeling skeptical.

The pesto is great whipped together with some fresh, hot pasta. Or on a toasted mozzarella, tomato panini. Or just on some rice crackers as a side dip. The possibilities are endless. Let me know your favorite way to eat it.

Creamy Beany Red

This one requires a little prep time. Soak:
1 cup azuki beans (good for the kidney/bladder system!) in water overnight.

In morning, strain liquid, pour in:
2 1/2 cups water/broth
a 1/2" strip kombu (seaweed).

Bring to a boil, skimming off foam, lower heat to low, cover and let cook for 1 hour (or until beans are soft)

Add a small handful of sea salt at end of cooking. Adding salt at the beginning could make the beans harder and take longer to cook.

In food processor blend together:

2 cups cooked beans (the 1 cup dry plumps to about 2 cups after cooking)
1/4 cup bean broth plus seaweed
3 Tbsp. lemon juice (or more to taste)
2 Tbsp. tahini (sesame seed paste)
1 large clove garlic, peeled
1/2 cup fresh basil
1/2 tsp. sea salt
2 Tbsp. olive oil

This is basically a hummus recipe, made with azuki beans. You can substitute 1 16-oz. can garbanzos, or black beans to make a traditional hummus or healthy alternative. I like to experiment with all kinds of beans. Aduki beans are especially good for the coming winter season.

The addition of kombu while cooking helps the beans to tenderize. Plus it adds essential minerals like iron and calcium to the broth.

Transition Time

2010-09-27T20:16:00.000-07:00

Transition. Can you feel it? It’s in the air. Not only in the shift from high summer to late summer, following the autumnal equinox (which was on September 22nd), but transition is making itself known throughout the fabric of our lives. This is the time to transition that outward flowing energy of summer into a more internal channel. It’s the time to move into our centers and find out what lies dormant there, ready to be nourished.

Here’s what Dr. Haas, author of Staying Healthy with the Seasons has to say about these few special weeks:

“This time is associated with the Earth element, which represents the stable center of our existence; fertile and focused on form and manifestation…The organs relating to this late summer time and the Earth element are the stomach and spleen. These two work together to digest your foods and distribute the resulting energy throughout the body. Nourishment is important to your energy state and well-being, so the proper functioning of these two organs is vital to your feeling food and preventing illness. Your eating habits are key to keeping your digestion working efficiently and maintaining a strong stomach and spleen.

“Clarity in your diet will see you through many external problems and through seasonal transition. Your diet affects all aspects of your life—your work, productivity, personality, your sleep and dreams, how you feel from day to day, your health or illness, and where you live in your mind and on the earth. In the Center is where we go to have a look at life’s show; all we have to do is flow—that’s the real way to grow. So let’s go.”

Thanks, Dr. Haas for that bizarre and yet important rhyme. It’s true. Maybe you’ve been indulging in more sweets than usual as the stress of “real life” (aka: work) kicks in and the drowsy days of summer are left as nothing but happy mental residue on the windshield of your past. Have I got your ticket? Well, before things get really out of hand (or your butt gets any bigger), take some time today, tomorrow, or some day this week to get reinspired to clean up your act (and your body). Shift your diet back to mainly whole grains, seasonal fruits and vegetables and high-quality fats (nuts, seeds, olives, ghee, etc.). Reduce your intake of refined foods and sugars.

Remember that we are beginning the building cycle again (think squirrels busy gathering nuts for winter but still having time for play), meaning that we are building and toning for the cooler winter months versus the cleansing/shedding that we do during spring and summer. Eat more protein-dense foods and fat foods balanced with plenty of fiber-rich fruits and veggies. Apples are a great food to celebrate the season. An apple a day keeps illness at bay.

Discover ways to reconnect with your core, and rediscover your unique soul-center. You may find that connection through meditation, walking in nature, reading a book, talking with a friend, making love, or keeping a dream journal. However you plug back into your Self, make more time this month to do that. It will serve you (and those you love and live with) in big, happy ways in the months to come.

from the Nutrition Garden: Persian Delight (Cucumber Grape Salad)

2010-07-19T08:27:00.000-07:00

After a brisk 7am walk with Daniel, he and I return to our little backyard, to water (and play in) the garden. Lo and behold, we have about 5 GIANT cucumbers that magically bolted in size overnight. I pick one and wonder...hmm, what can I make with this? What almost instantly springs to mind is my mom's favorite summer salad: Mehin's Persian Delight. She almost always has this on hand...all year round. And while I am a fan of seasonal eating (especially out of one's own garden :)), this is a delicious and easy food to have on hand when you don't feel like cooking, any time of the year.

And yes, it's also technically breaking the rules of good food-combining (aka: no fruits with other foods), but hey! sometimes exceptions must be made in the name of deliciousness. So, we proceed...

This is borrowed from my dear mother's magnum opus book of family recipes. Please ask her for a copy, as it will enhance your knowledge of "ancestral eating" and proper table etiquette by 100 fold. You can email her here: dshumane@sbcglobal.net. Tell her I sent you, mouth-watering, with plate in hand.

"This salad was first introduced to us [my mother, her 2 sisters and parents] by Mehin Sheybani at lunch in her home in Tehran in 1964. As there was no recipe, this is my version"

Mehin's Persian Delight

Mix together all:
2 cucumbers, seeded, peeled and cut into small pieces
1 8oz. container plain (whole) yogurt
3/4 c. raisins, regular or golden
1 c. seedless grapes, halved
salt and freshly ground pepper
fresh mint (or dried) to taste (I added fresh peppermint from my potted herb garden)
Refrigerate, covered. The cucumbers will weep from being salted and the juice and yogurt will soften the raisins. Will stay good for quite a few days.

Breaking Free from Emotional Eating!

2010-06-15T09:18:00.000-07:00

THE EATING GUIDELINES:

1. Eat when you are hungry.
2. Eat sitting down in a calm environment. This does NOT include the car.
3. Eat without distractions. Distractions include radio, television, newspapers, books, intense or anxiety-producing conversations and music.
4. Eat what your body wants (you KNOW this!).
5. Eat until you are satisfied. (Remember that your stomach needs AIR/SPACE to digest properly, so leave a little wiggle room!)
6. Eat (with the intention of being) in full view of others.
7. Eat with enjoyment, gusto and pleasure (even and especially when you are eating alone!)

THE PRINCIPLES OF BREAKING FREE FROM EMOTIONAL EATING:

1. There are always exquisite, life-affirming reasons why we turn to food when we are not hungry.
2. Long lasting change does not happen by force, deprivation, guilt, shame, punishment, or fear.
3. Diets don't work.
4. I REPEAT Diets don't work!!
5. Healing emotional eating (or anything else) means being broken and whole at the same time (feel this one out!)

Adapted from Geneen Roth handout from 2006 Institute for Integrative Nutrition workshop

Spicy Summer Squash Soup

2010-06-10T07:54:00.000-07:00

MAKES ABOUT 2 QUARTS: 4-6 SERVINGS

Heat, in a heavy-bottomed soup pot:
¼ cup olive oil
Add and cook, stirring often, over medium heat:
1 large onion, sliced fine
A pinch of saffron threads*
1 tsp. cumin seeds
1 tsp. coriander seeds
¼ tsp. turmeric
1 tsp. sweet paprika
½ tsp. cayenne pepper
2 garlic cloves, peeled and sliced
Cook until very soft but not browned. If the onions or garlic start to stick, turn down the heat, and add a splash of water to the pot.
While the onions are cooking, wash in cold water:
5 medium green or yellow summer squash
Cut into thick (3/4-inch) slices. When the onions are done, add the squash to the pot with:
Sea Salt (Gray Celtic or Himalayan pink)
Cook for 2 minutes, then pour in:
3 cups chicken broth
(or a rich vegetable broth)
3 cups water
Bring to a boil, reduce to simmer, and cook until squash is tender, about 15 minutes. Meanwhile, make the yogurt and mint garnish. Cut into julienne:
4 mint sprigs, leaves only
In a medium-size mortar, pound half of the julienned mint to a paste. Stir in the remaining mint and:
2 Tbsp. olive oil
2/3 cup yogurt
Sea salt
Let the soup cool a bit, then puree in a blender until very smooth. (Take care when blending hot soup to leave a vent for the steam to escape). Reheat, thin with a little water if necessary, taste, adjust the seasoning, and serve hot with a spoonful of yogurt and mint. Pass around:
Lime wedges
At the table, if you want.

*Saffron Health Benefits:

Medicinally used as a blood cleanser and to circulate chi. Supports the heart and liver pathways and digestive system. Eliminates flatulence and eases menstrual problems and depression. Long considered a nerve tonic and aphrodisiac, saffron is reputed to increase sperm count. (Hmm..) It’s also tridoshic!

(recipe adapted from) Alice Water’s The Art of Simple Food

(medicinal value info from) Rebecca Wood’s The New Whole Foods Encyclopedia

Cracked Pot

2010-05-26T08:31:00.000-07:00

While reading today's full moon article on my favorite all things lunar website, I felt the surge of inspiration rising forth from the depths of my being. (that, or perhaps it is something physical gurgling down there, from the herbal cleanse I'm doing.) Whatever it is, There is a certain sense of change in the air. Can you feel it? Like people are not willing to settle for others' (i.e. government, large institutions, etc.) mediocre vision of the future, so they are rising up and going after their highest visions and dreams. Yesterday I was feeling the almost ever present "tapa" on my energy, that lid that seems to be above my head, saying, "you've reached your limit, your potential now, and you're not growing any farther." But inside I'm screaming, "NO! I am SOOOOO much bigger/brighter/more beautiful/more inspirational (what have you) than this!!". And then I remember one of my mentors saying to me years ago that I was like a plant whose roots have outgrown the pot, and I'm cracking through the clay, struggling to break free from the constraints. And I am still that cracked pot. But today I finally realize that these constraints are not external to my Self, as I so righteously thought before. They are, in fact, coming from within, from my thoughts and past beliefs about my potential and possibilities. OOh! Ouch. No one to blame here, not even my self. The only respite I have is to take full responsibility and examine if those thoughts are even true and try to let them go. That and relax the tension and fill up my energetic with as much Goddess light as possible.

How do you blow the lid off of your life?

Read this article to see what it sparks in you: http://www.mooncircles.com/fullmoon_julia.html

Scorpio Full Moon Pie

2010-05-01T09:10:00.000-07:00

I made this simple pie for a friend's birthday the other night. I liked it so much that I'm making it again today. Try it out for yourself and let me know what you think!

Scorpio Full Moon Pie

Serves 8

The Crust:

8 rectangles of Graham crackers

2 Tbsp. Coconut oil (if solid, heat to room temperature to make it liquid)

2 Tbsp. agave syrup

1/3 cup (heaping) unsweetened coconut flakes

Preheat your oven to 350 degrees F.
Break up graham crackers and place in a food processor. Process into fine crumbs.
Add coconut flakes and pulse until well mixed.
Add agave and coconut oil and pulse until well moistened. (It will still SEEM a little dry, but if everything is coated in some wet ingredients, you're good to go on to the next step. If not, add a bit more agave or oil, 1 teaspoon at a time).
Turn into a lightly-oiled 9-inch springform pan or pie plate. Spread crumbs evenly over bottom of pan and 1-1/2 inches up the sides.
Cover with piece of plastic wrap and press crust firmly. Remove plastic.
Bake crust for 5-7 minutes (until lightly browned). Transfer pan to wire rack to cool completely. (I actually put my crust in the refrigerator to speed up the process.)

*Filling excerpted from Never Home Makers. Read more: http://www.neverhomemaker.com/2010/01/pie-in-sky-vegan-coconut-carob-pie.html#ixzz0mbJ2QHkD

THE FILLING:

8 oz. chocolate (or carob) chips, melted

1/3 c. coconut milk (full fat)

12 oz. (2 small or 1 ½ large) avocados (not too firm, not too mushy…just right!)

2 Tbsp. agave nectar

For garnish on top:

1 Tbsp. unsweetened coconut flakes

1 handful chocolate chips

Heat chocolate chips with coconut milk in double boiler (or on very low heat!) until just melted together. In food processor, blend avocados with melted chocolate mix and agave.

Put this into chilled pie crust. Pop in fridge for about an hour. Presto. Garnish with coconut flakes and choco chips. Beautiful, delicious, and healthy!!

Created by Kate Short

Blooming in the Desert

2010-04-25T14:17:00.001-07:00

This article is a reprint from a May 2008 article I published in El Atencion newspaper while living in San Miguel de Allende, Mexico. I felt drawn to revisit this time, these feelings and the powerful message this article offers:

“The ancients called the desert the place of divine revelation. But for women, there is much more to it than that. A desert is a place where life is very condensed. The roots of living things hold on to that last tear of water and the flower hoards its moisture by only appearing in early morning and late afternoon. Life in the desert is small but brilliant and most of what occurs goes on underground. This is like the lives of many women.” (Clarissa Pinkola Estés, Ph.D., Women Who Run With the Wolves)

Many women, through the course of raising families and caring for everyone else but themselves, lose sight of the very core of their being. And that inner Self, with your dreams in tow, retreats to a safer space underground. Just like the desert flora surrounding us in San Miguel, we can grow to become sharp and defensive on the outside, even while our inner self is tender, creative and blooming. Think of the majority of plant life you see around you: the spiny bougainvillea, the dangerously sharp mesquite trees, and the ever-present and prickly nopales. A couple of months ago, the mesquite were covered in delicate, fluffy yellow balls, and now the cacti bloom, their inner beauty radiating outward. And yet despite their rough exteriors, these all bear delicate and beautiful blossoms, depending on the season. It is time now, to set up healthy boundaries and say “no” to those people and activities that drain your precious energy. You may ask yourself what the atmosphere you have chosen for yourself is reflecting back to you. What lessons does the desert have to teach you about yourself?

A woman’s psyche may have found its way to the desert out of resonance, or because of past cruelties or because she was not allowed a larger life above ground. So often a woman feels then that she lives in an empty place where there is maybe just one cactus with one brilliant red flower on it, and then in every direction, 500 miles of nothing. But for the woman who will go 501 miles, there is something more…” (Estés)

And what is that “something more”? What is promised for you just beyond the horizon? Perhaps it is a life without blame or guilt, a life where you take care of yourself, on all levels of being. Each woman will have her own unique journey to encounter, her own inner landscape to construct, but it must start with one courageous step and a decision to change. No matter what darkness you have faced in the past, today is the day to begin anew and tap into that inner wellspring of creativity, beauty, sensuality, openness and trust, free from guilt, blame or feelings of not being enough. The desert teaches us to open to the possibility that there is always more to life than what appears on the surface. The desert teaches us patience, perseverance and preservation. It shows us that there are seasons for blooming and seasons for withdrawing back into ourselves. We women who live inside this dusty paradise have the unique opportunity to look around us, notice these deeper truths, and learn from the lessons of the desert. By nurturing your inner self (creativity, passions, truths, and your personal journey) you open up to the possibility for the outer expression of who you truly are.

Nature is always giving us clues to our own healing. If we but give a little of our attention to its cycles and rhythms, we can open a door into an unknown but familiar landscape. Just as you cannot push the cacti to bloom, the body, mind and spirit will heal and transform in their own time. But with a lot of patience and a little more awareness, you will soon see your own brilliant red flower, in one form or another, coming forth from within, transforming your once defensive and unfriendly exterior with the nourishment of your inner health and beauty.

Spring Healing with Whole Foods

2010-03-21T09:13:00.000-07:00

Inspired by the cool spring air on an early morning walk today, I decided to re-read one of my very favorite books on holistic nutrition: Paul Pitchford's classic Healing with Whole Foods. This is my #1 go-to reference for just about any physical issue that comes up. If you haven't read it or seen it yet, please do yourself a big favor and check it out!

And what wise granules can señor Pitchford offer us about Spring?

"Spring is a new beginning--the time of year to 'rise early with the sun' and 'take brisk walks,' which...are yang activities reflecting the active nature of spring. One cannot help but notice plant life pushing upwards after winter's slumber. The sight of the green color of tender young plants nourishes the soul through the eyes, so the appetite for food decreases and the body naturally cleanses itself, not only of food residues, but of excessive desire and the accompanying emotions of dissatisfaction, impatience, and anger as well. The metaphorical membrane over the eyes and mind disappears, and vision becomes clearer. Things are seen in a new way."

You may even have dreams of flying, as those often are representative of needing to see your life from a new perspective.

"This is the time for contacting your true nature and giving attention to self-awareness and self-expression. The Inner Classic [a Chinese medicine text] defines the vital relationships which describe springtime:
The supernatural forces of spring create wind in Heaven and wood upon the Earth. Within the body they create the liver and the tendons; they create the green color...and give the voice the ability to make a shouting sound...they create the eyes, the sour flavor, and the emotion anger.

"Spring, the first season of the year, represents youth. Raw foods are thought to bring about renewal by reminding the body of the earlier, more youthful stages of human development, a time before the use of fire when man was extremely active physically, generating abundant [internal] heat; thus early peoples found balance in the cooling effects of raw foods. All the stages of our evolution are still encoded within us...

"Most people living in temperate climates, including most of the United States and Europe, need to cook the majority of their food to maintain climatic and digestive balance. In the spring, food is best cooked for a shorter time but at higher temperatures; in this way the food is not as thoroughly cooked, especially the inner part. If oil is used in spring cooking, a quick high-temperature saute method is appropriate. When cooking with water, light steaming or minimal simmering is ideal."

Between Seasons: Winter Lingers a While Longer

2010-02-18T08:56:00.000-08:00

This winter in Texas has been long and cooooold, filled with days of rain, sleet, snow, bitter winds and many frosty mornings. These are conditions to which we're simply not accustomed. Gone were the 70 degree days and the nights warm enough to require only a light jacket.

And while this morning it looked warm enough out there, it is still obvious that winter is lingering a while longer.

Here Daniel and I are bundled up, posing between an early Spring daffodil (in front) and a bare-branched oak tree (in back...at least I think it's an oak?). This photo depicts the essence of where we are currently: between seasons. Not quite winter and not yet spring.

So, when it comes to staying in balance with the seasons, what is one to do at a time like this, on the seasonal edge?

It's not quite the time to do a full on spring cleanse and yet the days are definitely showing the prospect of warming up. Here are a few easy ways to make the transition smooth as silk.

One, is to begin eating less meat and less protein in general, switching from animal fats to the healthy fats provided by our vegetable friends: avocado, coconut, olive, flax, and almond.

While spring fare is characterized by a high-fiber, low-fat diet, to cleanse out the winter excess, getting in these healthy veggie fats at the end of winter will ensure that your body is fully lubricated to combat any lingering effects of winter dryness.

After a couple of weeks, start lessening the fat in your diet and switch to more vegetables (lightly steamed), raw salads and whole grains.

Another way is to drink a cup of warm water with fresh lemon juice, before eating breakfast in the morning. It's my daily ritual, putting on the kettle, sipping warm or hot water first thing in the morning. The warm liquid starts your digestion going and flushes your entire system, hydrating the cells that have been dehydrated throughout the night. It's a great practice to start, in any season. Plus, the lemon assists in cleaning the liver, the organ responsible for processing every thing we put in or on our bodies, including food, toxins in the air, and emotions. This simple morning practice is a way to give loving kindness to your hardworking liver.

Go outside. The simplest way to tune in to the season shifts is to get out into nature: breathe the sharply cool air, notice the daffodils spring up, feel the sun on your face...notice how your body is affected by the subtle and dramatic changes in weather. Then adapt your diet accordingly.

Need help? I'd be happy to assist you with any questions or guidance needed to make this transition to spring a healthy and happy one for you and your family. Contact me today.

Kitchen Therapy: Session 2: Music & Mung Beans

2010-02-16T13:22:00.000-08:00

This week's menu includes a loving and seriously underestimated contender: Mung Beans. This particular recipe comes from a good friend and fellow nutritionist's amazing cookbook entitled Getting Into Food. Allison has created delicious, easy to understand, very healthy recipes alongside nutritional and historical tidbits, to delight both the inquiring mind and the picky palate.

For this "Mung Bean Puree", Allison adds:

"Aah the mung bean. This perfect little green legume is the most easily digested bean of them all! It is versatile, simple to cook and so good for you. It detoxifies the body, reduces swelling, is good for the liver and gallbladder, cleanses the heart and vascular system and won't give you gas! I now use this bean primarily in our home. A big pot goes great with roasted squashes or sweet potatoes and topped with a dollop of plain yogurt."

Need I say more? Try it for yourself.

And what are we listening to, Daniel and I? Well, the Hanuman Chalisa, of course! While preparing these marvelous mung beans, the mellifluous voice of Krishna Das easily slips into the culinary experience. The following video is not Krishna Das but someone else (whose voice is not quite as honey-like but still pretty good) singing this prayer to the valiant monkey God Hanuman.

(from http://www.krishnadasmusic.com/flow_of_grace.htm)

"Krishna Das describes his experience learning the prayer, the power of Hanuman, and the practice of singing the Chalisa...

"In the Chalisa, we bow to the great beauty, strength, and devotion that Hanuman embodies; we also begin to bow to that place in ourselves. The Chalisa inspires us to try to become like him, to make the mirror of our heart as clean as Hanuman's so that we can become aware of the great beauty and love that lives within us as our own true nature.

As I enthusiastically prepare these green beanies I bring this awareness of "the great beauty and love of our own true nature" into the kitchen and hopefully into the food. Enjoy the week.

New Moon, New Recipes

2010-02-15T07:17:00.000-08:00

Hello Purple Cabbage!

With the New Moon in Aquarius, last Saturday night 9:51pm (CST), it's the perfect time to try new foods, begin new ventures, and step into the vast sense of knowing that we are beings capable of endless possibility and goodness. To get into the spirit generated by this new moon, I highly suggest you read these two compelling articles from my favorite lunar source besides the ol' gal herself (www.mooncircles.com).

In the spirit of the New moon, I am cooking with some new foods: celery root and purple cabbage. These aren't of course new foods, but they are foods that I do not normally cook with; I have never even eaten celery root before this day. That new moon is so inspiring! ha.

Here are the recipes. May the New Moon bless you with the consciousness of your divine essence.

Celery Root Mashed Potatoes

SERVES 6

2 lbs. celery root (2 large ones), peeled and chopped

3 Tbsp. olive oil

salt and freshly ground pepper to taste

4 Tbsp. unsalted butter

3 Tbsp. snipped fresh chives/scallions

Preheat over to 425 degrees F.

Toss the chopped celery root with oil, salt and pepper in roasting pan. Roast for 25 to 30 minutes, or until tender.

Transfer to a warm bowl and mash with a potato mashed (or put it in a food processor, which is what I did!) Stir in the butter. Sprinkle with chives and serve.

BRAISED PURPLE CABBAGE

w/ ground caraway seeds

SERVES 6

1 Tbsp. caraway seeds

2 Tbsp. unsalted butter

1 Tbsp. olive oil

3 cloves garlic, chopped

1 medium head purple cabbage, cored and sliced into ½ inch pieces

1 tsp. grated orange zest (that’s the peel of an orange)

½ cup freshly squeezed orange juice (about 2 oranges)

salt and freshly ground pepper to taste

(optional: I added Braggs aminos…yum!)

Toast the caraway seeds in a dry skillet over medium heat until fragrant, about 3 min. Let cool, then grind to powder in spice mill, coffee grinder, or suribachi and set aside.

Heat a large, deep sauté pan over medium heat. Add the butter, oil, and garlic and cook for 1 min., taking care not to brown garlic. Add the seeds and stir. Add chopped cabbage, zest, juice, salt, pepper and ½ cup water. Stir, then cover, lower the heat, and simmer 40 minutes. Serve hot.

*Delicious and a stunningly beautiful purple color! (See image above)

Both recipes adapted from Kendall Conrad's Eat Well Live Well, a book for people on a specific carbohydrate diet, such as gluten-free or wheat free.

Kitchen Therapy: Session 1: Nutty Foods and Emotional Freedom

2010-02-10T11:01:00.000-08:00

My whole life the kitchen has been a place of emotional refuge. It's harbored cravings. It's been the space for inspiration. It's where I sit to be calm, to eat, to vent, to pray, to listen and to share.

Today, while cooking up a feast for friends (recipes to follow), I am listening to Judith Orloff, M.D.'s practical and wise book on cd called Emotional Freedom. Sounds great, right? Check out some tidbits from Dr. Orloff yourself, compliments of Portland's own KATU news. Click here.

Lately I've been feeling a little emotionally crazy, but there's nothing like cooking to set me straight again. That, coupled with Judith's helpful, easy tips, I am on my way to emotional freedom, one bite at a time.

Today's Menu consisted of some new and interesting recipes, both a little "nutty". (haha)

Nutty Broccoli Soup

SERVES 4 1 lg. head broccoli

1 tsp. ghee or olive oil

1 c. chopped leeks or onion

2 tsp. Braggs or tamari

1 tsp. thyme (dried)

1 tsp. marjoram (dried)

1 tsp. dill (dried)

1 tsp. nutmeg (ground)

½ tsp. black pepper

½ c. almonds, finely chopped,

or sub 2 Tbsp. almond butter for a richer taste

4 c. vegetable stock

2 tsp. lemon juice

2 Tbsp. chopped fresh parsley

*splash of coconut milk (optional)

Cut the broccoli into florets. Peel and chop the stalk. Heat the oil in a soup pot. Add the leeks, aminos, herbs and spices. Saute for 2 or 3 minutes, then add the broccoli and finely chopped almonds. If you are using almond butter, add later. Saute the almonds and broccoli with the herbs and spices for several minutes, stirring frequently. Add the stock, bring to a boil (if you are using almond butter, add it now), then reduce the heat. Simmer the soup until the broccoli is almost soft. Be careful not to overcook the broccoli. Let the soup cool for about 10 minutes, then puree with a hand blender or food processor. Reheat, then add the lemon juice. Ladle into bowls and garnish with chopped parsley. Use different vegetables in this recipe such as carrots, squash, potato, and cauliflower. Each makes a delicious soup combo.

(from the Chopra Center cookbook. *addition by Julie Baldwin)

CASHEW BREAD

*Author note: I like to make the 3 loaves of this at once, because we go through it so fast in my house. If you don’t have 3 loaf pans, the recipe can easily be scaled down. When sliced this is excellent bread for toast and sandwiches.

Makes three 8 ½ inch loaves

6 large eggs, separated

1 tsp. salt

6 c. unsalted raw cashews

1 Tbsp. apple cider vinegar

2 c. yogurt

1 c. apple juice

1 ½ tsp. baking soda

Preheat oven to 300 degrees F.

Line three 8 ½ X 4 ½ inch loaf pans with parchment paper and place on a baking sheet.

Set aside.

Using an electric mixer on medium speed, beat the egg whites with the salt until stiff peak forms.

Meanwhile, grind the cashews in a food processor until as smooth as possible. With the motor running, add the vinegar, yogurt, juice, egg yolks and baking soda. Blend well and then transfer to a large bowl. Gently fold half of the egg whites in the cashew mix to lighten the batter, then fold in the rest until combined.

Pour the batter into loaf pans and bake for 1 hour and 15 minutes, until a knife inserted in the center of each cake comes out clean. Cool for 15 minutes, then removed from pans and cool completely on a rack.

Well wrapped, the loaves will keep for 2 days at room temperature, 5 days in the fridge and up to 2 months in the freezer.

Sources:

Let the Rain

2010-02-08T14:17:00.000-08:00

"Let the rain fall on and nourish you."

I had a dream last night, that a friend of mine had found some "sacred symbol" that told her to name her daughter an Aztec word meaning "rain." Perhaps the Aztec rain goddess Matlalcueitl ( "Lady of the Green Skirts,"goddess

of rain and song) slipped her presence into my unconscious some time in the night.

Then upon awaking this morning, there is the soft sound of rain falling gently and steadily outside. Daniel and I venture out into the drizzling morning and step into a world of mystery and newness. Protected from dampness beneath our beige umbrella the sound of rain reverberates in our ears. The water rushing down street curbs into drains, the flowing creeks bubbling in early morning. The whole world is awake with the sound of water, rustling from its deep winter slumber. And when the rain stops a bit, I remove the umbrella from overhead and let the few droplets snuggle their way into my head and onto Daniel's crown. It reminds me to stay open to life, to breathe deeply and fully and not close down my heart and senses to the world.

It's a joy to walk in the rain. So often we protect ourselves from it, stooping to avoid getting inconveniently wet. And yet the rain is invigorating. This morning it cleans the air and ground, allows the colors of plants and houses to come alive. My God! the green of the grass is stunning! It refreshes my senses and imagination.

Rain is a sign of spring. It is the awakening to a new dawn, a new life. Rain softens the frosty edge of winter, creating a fertile ground in which the seeds of inspiration can bud in the coming months. As I walk in the rain I understand that the possibilities in life are endless, and I am full of life.

May the rain fall on and nourish you today.

Feeling November

2009-11-13T13:16:00.000-08:00

This is an adaptation from an article that I posted 2 years ago. Hope you're all enjoying your transition to autumn. Many blessings, Kate.

As we turn towards winter, our physical, emotional, and mental energy is directed towards our centers, like the trees going into themselves, losing their leaves in order to reinvent themselves in the coming Spring. Do you find yourself feeling less out going and more internally focused? Perhaps you are wondering why you are not exactly in the festive spirit of things. I say, grab a blanket, hot tea and your favorite book or journal, and explore the world that lies inside, the journey will bring you back to your own internal wisdom.

On the nutritional level, after summer’s hot, external energies have burned up excess calories, the body naturally comes to autumn’s search for better health, replacing empty calories (sugar, white bread, low-quality oils) with nutritious alternatives (agave, brown rice, ghee). This is the time of year when your body will begin to store fat, vitamins, and minerals, so it is important that you are providing a full-spectrum of nutrition which will nourish your body all year long, including whole grains, seasonal vegetables and fruits, omega-3 fatty acids, sufficient fiber, and good quality protein and fat. Not to worry, ladies, if you do it right, the fat you gain will be easily shed when the warmer weather arrives and the world comes alive again.

Last weekend I went out to the local organic farm Trinidad with a friend. What a renewing experience, to see all the hardy greens (chard, mustards, dandelion greens, kale & spinach) growing in the cool, early autumn morning air! While in this beautiful environment, it is easy to remember why eating seasonally is so key to maintaining balance in the mind and body. When you eat what is seasonally and locally growing, you are attuning yourself with your immediate environment and the bounty of life available just outside our homes.

This is why in the autumn, if our bodies are in balance, we tend to desire more root vegetables, meat, dairy and legumes(fattier foods), and hardy green vegetables, and less of tropical fruits and high-carbohydrate foods. Protein and fat build and create heat in the body, the kind of protection we need for the winter. It is only natural to gain a few extra pounds during this time of year; not because of all the pumpkin pie and extra holiday helpings, but because your body is insulating itself from the mounting exterior cold. Generally speaking, this is not the time of year to shed, diet, or make huge changes in your diet (unless those changes mean you are eating more whole, organic, seasonal and local foods, which is always a good idea.)

Attuning your diet, emotions, mentality and energy towards the spirit of autumn will bring you more clarity, flexibility and balance.

Think about the word “capsize.” What parts of your life need a little more of the intention of re-invention? Whether it be within your relationships, your physical health, your spirituality or home life, focus on those and, like the tree changing colors, don’t be afraid to try something new, reinvent yourself or listen to some forgotten dream that beckons you. Turn your eyes inward and see what there is to see, and you just might find your authentic colors, and the inspirational energy to accompany you through the long and cold winter nights.

Living Motherhood: Meditation, One Morning at a Time

2009-11-05T09:10:00.000-08:00

Meditation and motherhood are two major themes of my life. Two themes that do not always go hand in hand, even butting heads at times, just like Daniel and I sometimes do (me the Capricorn goat, Daniel the Aries ram...how could we not butt heads?!).

My favorite thing to do in the morning is to wake up early, before Daniel stirs, take a shower, brush my teeth and tongue, wash my face, drink some nettle tea, then do some journaling, breathing exercises, yoga and meditation. I'd like to say that even most of that happens most mornings, but the reality is that this morning routine is more a lingering fantasy of my pre-baby days.

Meditation practice has evolved over the past months to being more about my state of mind "in the world" and less about how good I am at meditating "on the cushion." I still spend time in meditation when I can, focusing on the breath, practicing relaxing in the moment and coming back to the present, watching my mind spin off with random thoughts, letting them go without getting carrying away by their powerful vortex. Meditation time is my time to embody the conscious observer, time to breathe and open my heart to life, especially while confronting inner resistance, frustration or pain.

This morning, in an effort to not disturb lil' sleeping beauty, I quietly fell out of bed and crawled over to my meditation spot. I didn't dare to open the bedroom door or even go to the bathroom, wanting desperately to have some quiet, inner contemplation time before facing the demands of the day. And I got it (for about 10 whole minutes!). I practiced the "Brahmari Breath" (see below for explanation and instruction), relaxed my mind and felt my body begin to hum to life. Then Daniel chimed in, with his sweet morning noises, and by this time I was able to greet him with a genuine smile, instead of a resentful "Oh, why are you interrupting my morning routine" smirk.

I'll sit again tonight and then tomorrow and the next day. This is the art of cultivating a daily spiritual practice within the act of mothering a child. It is just that: practice. I never really "get it right" but it's well worth the effort. And all I can really hope for is the patience to practice one morning at a time.

• Healing Benefits of Brahmari Breath Practice excerpted from Moksha Center website

Pranayama is the yogic practice of breathing that cultivates a deep connection with the flow of life force throughout the body.; Breath practices deliver prana to every cell and balance the nervous system. Ayurvedic Doctor, Vasant Lad, says pranayama destroys all disease. Disease is when prana becomes stagnant. Brahmari breath can reduce anxiety, expand joy and allow you to relax in your body!

How to do brahmari breath (bee breath)

Begin by closing off ears and eyes with thumbs in your ears and fingers over your eyes. Inhale through your nose allowing your abdomen to expand. Exhale a breath thru closed mouth- humming. The hum or buzz creates a vibration throughout your head and throat. Continue for 10 to 20 full inhales and exhales. Rest and notice how you feel.

Benefits according to Dr Vasant Lad:

Stimulates the thyroid gland increasing metabolism
Balances hormones
Activates serotonin release for balanced moods
Balances high blood sugar
Oxidizes fat
Balances logic and intuition – the two hemispheres of the brain
Used for alzheimer’s disease

What's in a Breakfast?

2009-10-30T15:18:00.000-07:00

Some love it, some hate it, some can't make it through the day without it...Breakfast. A shortened way of saying "break the fast", it is the meal that begins the pace of the day, in a way. I usually like to do a small breakfast around 10am, something in the way of fruit (a cut-up apple these days) and a handful of nuts, along with a steamy cup of herbal tea. But occasionally, on days like today, when the cold morning mist is still hanging around, fruit just won't do it for me, so I pull my favorite comfort foods: my mom's "cheezy eggs", sauteed kale and agave-cinnamon toast.

This is the breakfast I must have eaten every single day for about 4 months straight during my pregnancy. Others may find it strange it eat greens with breakfast, but I became accustomed to it years ago during my Macrobiotic days. And if you're open-minded enough to try it, I doubt you'll be disappointed. The spice combination is a major hit!

So, what's in this breakfast anyway?

CHEEZY EGGS

a spoonful of ghee (aka: clarified butter, used in Ayurvedic kitchens, a staple cooking oil, without the milk casein or lactose (protein or sugar) so it's a healthy alternative to butter for those lactose/gluten intolerant folks out there!)
2 eggs (cage free, organic, whenver possible. By the way, there is no nutritional difference between white eggs and brown ones. They're just from different breeds of hens. The brown ones just look healthier...but usually cost more!)
a large spoonful of cottage cheese (also choose organic. I like Organic Valley brand or Nancy's.)
a dash of turmeric (has anti-inflammatory, mucus-reducing properties and adds a subtle flavor and a beautiful yellow glow to the scrambled combo.)
sea salt and pepper, to taste.

IN A SMALL BOWL, MIX EGGS AND CHEESE. HEAT GHEE IN A SMALL PAN OVER MEDIUM HEAT. ADD EGG MIXTURE. DASH WITH TURMERIC, SALT AND PEPPER. COOK TILL DESIRED CONSISTENCY IS ACHIEVED. SOME LIKE THEIR EGGS COOKED HARD, BUT I LIKE EM A LITTLE SOFT.

SAUTEED KALE

2-3 Stalks of Kale/Collard greens/Mustard greens
dash of tamari (wheat free soy sauce)
sesame seeds, as a garnish

WASH KALE. GRIP STALK IN ONE HAND AND REMOVE LEAVES FROM STALK, USING A SWIFT, UPWARD PULL WITH OTHER HAND. TEAR LEAVES INTO SMALLISH PIECES. USING SAME PAN AS EGGS, ADD A LITTLE WATER TO PAN, THROW IN KALE. COOK TIL BRIGHT GREEN COLOR APPEARS. REMOVE FROM HEAT. DASH WITH TAMARI, STIR AROUND. THEN TOP WITH SESAME SEEDS AND VOILA!

AGAVE-CINNAMON TOAST

Ezekiel brand muffin/bread (this is sprouted bread, so it's easier to digest than yeasted bread; plus, it is deeelicious!!)
ghee (as you can see, I use ghee as a substitute for butter almost all the time!)
dash of cinnamon
swirl of agave syrup (a low-glycemic index sugar (suitable for diabetics and those with hypoglycemia), agave comes from the maguey plant. There's one in front of our house, actually. See last post for photo.)

SET OVEN TO BROIL. "BUTTER" BREAD WITH GHEE. ADD CINNAMON AND AGAVE TO TASTE AND COOK TIL BROWNED TO PERFECTION.

Unschooling is an extension of what children are born knowing | Blog | Ode Magazine

2009-10-21T11:52:00.000-07:00

Unschooling is an extension of what children are born knowing | Blog | Ode Magazine

The Scars that Heal

2009-10-07T11:15:00.000-07:00

On my right shoulder there is a scar; or rather there is a scar that is healing. It has been there for over five years now, the sometimes itchy, sometimes painful reminder of unrelenting self-judgment. Let me explain.
    I used to pick at my skin a lot. Since I was a little girl I learned to handle the things I didn’t like about my skin (scabs, bug bites, hangnails, etc.) by picking at them, until they bled again and again and many times formed lasting scars. The one on my shoulder is no different, except that I wasn’t a little girl picking at a scab on her knee but an anxious 23 year old, picking at her faults, worrying about her future.
    The physical act of picking on myself runs in close parallel to—well, actually is an inseparable energy from—me picking on myself, judging every thing I don’t like about myself or my environment. The scars left on my skin are simply the physical representations of that energy of judgment and resistance.
    But a funny thing has been happening, both to the scar on my right shoulder and my harsh inner critic. They are both quieting, giving space for healing to happen. I noticed my shoulder the other day, as it was itching more than usual and when I looked down at it, there was an open place, and this crusty, clear liquid was slowly oozing forth. “Hmmm. That’s interesting,” I thought. So, I’ve been keeping an eye on it the past few days, just watching without needing any particular result. And last night, I glanced over at it, noticing the wound was gone and the once quite rotund scar tissue was significantly flattened.

    I could also attribute this to performing a daily Ayurvedic oil massage or a balanced, healthy diet, but that’s a boring and somewhat limited conclusion. I’d rather see it as a happy result to me finding peace with my body, psyche and so-called human flaws. Through an ongoing meditation and Self-awareness practice, I have learned compassion for self, others and the wounds we all carry. And maybe just maybe this is a phenomenon touching the deeper, spiritual realms of health and healing.
    Could it be possible to heal scars? Isn’t what I was always told something along the lines of the booming voice in the sky, saying, “Scars Never Heal!”? Well, ladies and gentlemen, I am here to tell you that scars do heal, not by willing them to or even consciously wanting them to, but by consistent, persistent self-care and love.
    I know. I know. This sounds like some fuzzy hippy bullshit, and you’re welcome to take it that way and move on with your day, scars intact. But maybe, just maybe, you might quiet down your harsh inner critic and open yourself to the possibility that your scars (emotional, physical, mental, what-have-you) could one day, perhaps very soon, leave you altogether a healthier, happier human being.

Living Motherhood: The Speed of Spirit

2009-10-05T06:36:00.000-07:00

A wonderful thing happened last night. Daniel was crying because I didn’t put him down for bed in a proper manner…meaning that I didn’t let him finish eating. I was just feeling ready for him to be done so plopped him down in his crib. He started to cry, and I was like, “Well, he can cry himself to sleep a bit, unless he gets really upset.” Then I returned to the kitchen to wash up the dishes from dinner. As I was washing, I began to get really really irritated, listening to his continued cries and wanting to continue doing what I was doing, because my mind was saying that I need to get everything cleaned up. I felt like screaming and started to “lose it”, but I took a deep breath, dried my hands, and went back into the bedroom. He was, by this time, quite lost in his crying, unable to calm himself, so I scooped him up in my arms, cradled him and returned him to the breast, where he quickly quieted himself and eagerly continued his evening meal.

And as he nursed, I did something spontaneous that changed everything. I watched my negative thoughts continue to swirl around me and the room, and I began to breathe into my heart, imagining it opening more and more with each breath. A few minutes later, all that heaviness had dissipated, the fog lifted, and I was quite literally lighter, in mind, body and spirit. Spirit said to me, “Everything happens in the proper time. You don’t need to push against life. Stay present here in your heart, keep it open to life. And remember to breathe.” Aah, yes.

As the usual feelings of my mind moving ahead (no pun intended) of my spirit arise this morning, I begin to wonder, “What is the speed of Spirit?” We’ve all heard that Spirit does not operate in so-called linear time, Spirit does not work on a 9-5 schedule. It does not get things done in a “timely” manner. It does them when it’s Time (with a capital T, meaning Divine Time). For me, this concept melts its waxy philosophy into the realm of destiny, when we say something along the lines of, “It happened because it was meant to be,” or “Everything happens for a reason.” But when I’m sitting there, my head spinning in a million directions, desires popping out all over the place, wanting things in my life to move or change or grow, it’s hard to stay centered and trust that everything will move and change and grow when it’s “time.” I know that this desire is partly my mind or ego speaking and partly my Spirit inspiring me to move more into the realm of authenticity to Self. What I desire to know is which one is moving me to act at which times. When should I act and when do I wait for the “right time”? Is there ever a right time, or do things really just happen the way they should? Hmmm….

For now I will remember to breathe deep into my heart, opening myself to the possibilities and realities that life presents at my door each day. So that when life knocks, I’ll be ready and open enough to accept its offerings.

Nourishing the Child Within: Nutrition During Pregnancy and Beyond, Part 1

2009-09-14T11:40:00.000-07:00

Excerpted from Paul Pitchford's amazing reference book: Healing with Whole Foods

During Pregnancy

Pregnant women should eat according to their intuitions, since they are heightened at this time. Usually it is best to include a wide variety of nutritious foods. Vegetarians may be drawn to dairy, eggs, fish, or other animal products during pregnancy. This is particularly the case with recent vegetarians. It often takes a dozen or more years to completely acclimate to a primarily vegetarian diet when one has a heritage of centruies of animal food over-consumption.
Do not dramatically alter the diet, since the toxins released [during major dietary changes] will affect the fetus. The following dietary suggestions, however, are safe to follow.
Avoid all intoxicants and strong substances, including cigarettes, alcohol, marijuana, coffee, unnecessary medicines, etc.
Bitter herbs should be avoided unless prescribed for a medical purpose; seaweeds should be restricted in pregnancy except for treating signs of heat and excess (robust character, loud voice, red face/eyes, dark yellow, scanty urine, thick yellow tongue coating, forceful pulse).
Replace refined foods with whole, fresh food; for example, use whole-grain breads instead of white bread, mineral-rich sweeteners such as rice or barley malt, honey or molasses instead of refined sugar or synthetic sweeteners, and fresh vegetables instead of canned.
Eat sufficient green vegetables. These contain nutrients needed in greater quantities during pregnancy: omega-3 fatty acids (necessary for fetal brain development), folic acid (works with vitamin B12 to build blood and promote fetal growth), and magnesium (essential for calcium uptake). The safest of the highly concentrated chlorophyll foods during pregnancy is wheat- or barley-grass. Green vegetables are likewise important during nursing and are a Japanese folk remedy to increase milk supply.
Avoid "mega-doses" of vitamins and other nutrients without a specific medical reason. Most prenatal supplements contain safe nutrient levels and are helpful if the diet is not of high quality. Strict vegetarians (vegans) should take a vitamin B12 supplement.
Maintain a daily awareness practice such as quiet contemplation, meditation, and/or prayer.
Get regular moderate exercise, outdoors if possible, in sunlight and fresh air.

The Child Within

"Understanding the nature of life, why and how individuals come into being, and the purpose behind procreation are fundamental questions that are not often satisfactorily dealt with, even by parents. When we are able to accept the mystery of life equally with our logical, explainable reality, we begin to enter the world of the child and can begin to grow with our children.

"Children come literally from our insides and will continually relate to those deep places within us where we sorely need awareness. The surprising and sometimes shocking actions of children are most often just those areas of our subconscious we have refused to face. It can be a 'shock' to experience emotional and physical expressions from which we have shielded ourselves so completely."

Growing in Circles

2009-08-15T09:24:00.000-07:00

As I prepare for yet another move, my feet slowly uproot from this land of lush green and prepare to plant in another land, much farther south. In many ways, moving to Austin is like coming home. Not just in the sense that Texas is the land where I grew up and have "roots", but also in the sense that I am finally integrating so many fragmented shards of myself into a composite whole. I'm not even sure where I first separated out, but I do know that I feel a part of me here in Oregon, a part of me in Mexico, and a part of me in Texas. And now I am calling all of these pieces home to me as my life circles around.

This last year in Portland has been an adventure in this theme of coming together. Not only was the journey through pregnancy one that grew a baby, but it planted seeds of self-confidence, attuned intuition, and a spark of life that bloomed in full color when Daniel came out into this world. It gave me a sense of Self, stronger than I had felt before. It also gave me the very important lesson of surrender. In pregnancy and birth, I learned to surrender to the moment and go with the flow of life, letting the joyfulness that comes from this deep relaxation of mind and body carry me to the next of life's lessons.

I feel called to do something important with my life, based on my innate talents and what I enjoy doing: cooking, listening to others, sharing life and laughter and food with friends and family, learning about the amazing human body, gardening and observing nature and her rhythms, and sharing what I learn and observe with others. In essence, creating a circle of communication and community wherein people grow, love, open to life, and learn.

Today I came across this book and wanted to share it with all of you. May you be inspired to get in the boat and let the pull of the moon carry you to greener shores. A brighter future awaits us all, if we can but open ourselves to its magic and mystery in this day.

Living Motherhood: Digging a Well of Goodness

2009-06-28T09:40:00.001-07:00

This morning, rising at our usual 6am, after a shower for me and a bath for little Daniel, we are out of the house by 7. The cool morning breeze is strong enough to require a light jacket. (I'm just doing a bit of bragging for all my Texas cohorts reading this, while swamped by the oppressive summer temperatures there. Forgive me.) I tuck Daniel--legs and all--inside my seafoam green Moby, and we head off for a morning adventure. I'm not sure where I'm going exactly, just walking, needing to clear my head which has been spinning off in a million directions for a few days now. Although, it hasn't kept me from sleeping through the night or my 1-2 hour naps, which are becoming a bit comatosive in nature. But I digress. So, we're walking...and after an hour or so I decide we'll stop for breakfast at a cafe up the street called Biscuits. (Have to interrupt for a little input from the past. It's funny because this cafe in San Miguel where my friend and her friend and I used to go was called Biscuits too, although it was spelled "Bisquets" and they served things like chilaquiles and papaya juice in lieu of this cafe's blueberry pancakes and day-old coffee.) It's not the best breakfast place on earth or even in this town of Portland, which is endowed with many incredible lick-your-plate clean breakfast joints.

At this point I'd like to interrupt the flow yet again to go back to the point of my head whirling around like a mad spinning top. Lately I have been pondering where I want to be and also what I want to do and who I want to be. You know, all those very basic life-sustaining questions that we have as human beings. I have been praying a lot for answers, meditating (aka: listening for those answers), and lots of walking. I guess I'm waiting for some big sign, like a booming voice from the sky saying, "Kate, your purpose in life is..." But it doesn't happen this way. The message I did get today was "Be patient and all will reveal itself to you in time." So, that's what I'm trying to do and in the meantime...We're walking...

And so we stop into Buscuits because it's not busy, I'm hungry and it's fun to have a Sunday treat of blueberry pancakes, even if they are frozen blueberries. So, I sit down at a table, Daniel still strapped onto my chest. And I decide to not read the book I brought or pick up a tempting local newspaper, but just to sit and observe. What I notice is that the next 4 tables to come in are men with children. I'm assuming they are dads and their kids. What's interesting to me is that here we are, the only 6 or so tables in the whole place, and it's all single parents. Ok. So, maybe these men aren't single dads, but they are not with mates right now. And neither am I. And this gets me thinking about the future of child rearing and how common single parent homes are becoming. Speaking from the perspective of a currently-single mom, I can see the benefits to living this way, as well as its downfalls, but what does this say about our society, if this is maybe becoming the norm if not the ideal? Can we not resolve our differences as adults? Is love not a good enough reason to stay together? And what are the implications for our children?

I was raised with my parents together. They are still together, after 35 years (this year). I know they have had their differences, but for whatever reasons, they have decided to stick it out and stay together. And yet, I have not been able to maintain a romantic relationship past the 3-year mark. Are we just so distracted? Or is it selfishness? Or is it that we're not willing to settle for anything less than our personal ideals about love and relationship? I don't know. I honestly cannot even answer this question for myself, nonetheless for my generation.

A few years ago I read this book called 20 Something, 20 Everything. It was appealing to me at the time, because I was at yet another stage of my life when I was questioning "What's next?" The author, a twenty-something woman herself, poses the statement that my generation (20-30 somethings) has had so many options in life that we have difficulty choosing a direction and staying with it. A metaphor I like to use is that we dig a bunch of shallow holes, looking for water, but never stick with one long enough to dig a well. In so many ways, I want to dig a well, to ground myself in a community and profession, in which I can flourish as a mom, healer, friend and human being. And yet, I have trepidations about choosing the "hole", afraid to get trapped in a job, relationship, or situation and not be able to feel free. And now this is really getting to the core of a very deep-seated fear about making the wrong decisions and having to deal with the consequences. This subject literally sends my head spinning off into a million directions, like I mentioned before, as I am afraid to focus on the implications of forming an answer. So, today I am pondering this, among many other things (as you can tell from this lenghty and blabbering post).

And yet the one thought that does ground me back into myself and my heart is the idea of digging a well of goodness and optimism. If nothing else, if I still don't know what I want to be or do with my life, I can live each day from a perspective of intelligent optimism. I can choose to see life's challenges as opportunities to understand life and how I want to be a part of it. And even those situations that come along that I don't like, I can use those to know more clearly what I want by knowing what I don't want. Every person, situation, and interaction is a clue into the depths of life, and through these interactions I have the opportunity to learn more about my character, my strengths and weaknesses. This is at least something solid in my life, something to hold on to, a well full of the water of self-knowledge and inner growth.

And as my good friend just reminded me (via Skype), "Goodness is always there!"

Space for Spring

2009-06-14T06:06:00.000-07:00

Spring is kind of over now, well, officially when summer begins on the solstice (June 21st). Here in the Pacific Northwest, Spring is one of our longest seasons. The essence of the spring season lingers here for a long time, our ever-present lichen surviving throughout the year. Spring means growth and moistness, a damp and fertile knowing, a desire for cleansing in order to embrace the change that summer season brings.

Since giving birth in the spring, my body has been through many stages of cleansing. My diet has intuitively shifted from the high-fat, building foods that sustained the pregnancy through winter to a low fat, vegetable-rich fare. I have started cooking again, inspired by the beauty and bounty of spring greens. Yesterday I invented a lentil soup that was sweet and savory; it danced inside my body when I ate it. (Recipe at bottom of this article :).)

Not only my physical body, but my emotional and mental bodies have also been doing some spring cleaning. The closet of my mind has been casting aside the sweaters of excess, the cardigan of complaining, my old favorite sadness skirt. It has been a naturally unfolding process, that while difficult and exhausting at times, has left me feeling freer, more vibrant, totally present, and with the clarity to know what I want to implement in my life. I have examined my motivations, inspirations, habits and relationships. By throwing out those thought processes that no longer serve my higher Self (or kindly asking them to leave), I am left to bask in the refreshing coolness of spring.

If I cling to the habits of yesterday and winter, my body, mind and consciousness cannot fully open to the bounty of today and spring (soon to be summer). The excess carried over into the new season may cause allergic reactions, for it is not within the laws of nature to cling to the past season. There is a reason that what grows in spring (dandelion greens, collards, green beans, kale) contains the intelligence and qualities to dry, cleanse and unclog the stagnation and buildup from winter. I use this physiological fact as a metaphor, to enable this spring freshness to sweep through my entire life, creating the space needed to nurture growth and allow new opportunities to enter.

*For gentle spring cleansing, eat a smaller breakfast like hot oatmeal or barley cereal with berries. Make lunch your biggest meal of the day, during which you eat the most protein and fat of the day (and dessert, if you must). Then have soup (like Spring Lentil Soup, below) for dinner. Go to bed early (by 10pm) and wake up early (by 6am). Be sure to eat what is growing in season in your area; that is the best way to ensure you are getting what your body needs to function at its highest level of health during any particular season. See Dr. John Douillard's tips on spring cleansing for a more thorough whole-person approach.

SPRING LENTIL SOUP
(makes 8-10 servings)

2 Tbsp. canola oil
1 tsp. cumin seeds
1 garlic clove, roughly minced
1 med. yellow onion, chopped
1 tsp. turmeric powder
1/2 tsp. coriander powder
1-2 medium carrots, chopped/diced
1 med. yam/sweet potato, chopped
3 large ribs celery, chopped
2 cups brown lentils, soaked overnight
7-8 cups water
1 tsp. fennel
1 cup hand-shredded hearty green (like kale, collards, etc.)
sea salt to taste

In large cookpot, add oil over medium-low heat. Add cumin and cook til fragrant. Add garlic, onions. Cook til onions become clear. Add turmeric through tubers (the yams, that is). Cook, stirring frequently (I use a large wooden spoon), evenly coating vegetables with spices. Be careful not to burn spices with too much heat.

Add soaked lentils (making sure to drain soaking water first) and stir to coat with spices. Add water. Bring to a boil. Sprinkle in fennel. Add celery. Cover, then cook til yams are soft (about 10-15 minutes). I left it cooking for about 30 minutes, which allowed the flavors to gently marry together, soften and sweeten. Add greens at end, as they only need to cook a few minutes. Salt to taste. (I didn't use any salt, preferring to let the spices speak for themselves.)

For presentation purposes, a garnish of fresh basil or cilantro would be in order, but it was sensational without.

Living Motherhood: "Creating a Balance in Your Life"

2009-06-13T10:25:00.000-07:00

By Cheryl Saban, Intent.com

Mothers tend to give so much of themselves, and in the process, can lose their sense of identity. The following are suggestions to help create balance and harmony in your life.

Appreciate your abilities as a mother.

Forgive yourself; even mothers make mistakes. Do the best you can with the options on your plate.

Be aware that you are a role model; you are teaching your children with your actions, and behaviors every day, and they don’t miss a trick.

Be content as a person. Handle your responsibilities with dignity.

Accept your own worth, and raise your children to respect and appreciate women AND men as equals.

Stay engaged with other family members, and friends — especially your girlfriends.

Stay interested in the world around you. Try something new.

Take a vacation with your spouse, or with friends, or both.

Join a group or club that allows you to participate in a sport or activity that takes place outside of your house; preferably in the great outdoors. Nature is the best healer.

Communicate, share, and laugh about your experiences with others. Even crying with other women can smooth out the ragged edges of your nerves when you hit particularly rough patches of motherhood.

Keep your primary relationship (your spouse, or partner) on track. As overwhelming, all-consuming and exhausting as parenting can be, you need to keep your couple connection strong.

Plan dates to have one-on-one adult time.

Don’t lose your sense of humor.

Intent.com provides content and community for who you aspire to be–personally, socially and globally.

Living Motherhood: Staying Present in Parenting

2009-06-08T09:54:00.000-07:00

This morning, while mopping the floors in my apartment and feeling in that space of overwhelment (not a word, but it works!), I reflected back on a pivotal moment during labor when I felt something very similar. It was at the point, about--I don't know--16 or 20 hours into the labor, and I was about to lose "it" (my grip on the situation, my emotional barriers, all of "it"). I felt totally defeated. So I just began to cry; weep, rather...uncontrollably. I didn't know where I would possibly find the strength to continue on and bring this baby out by myself. And then I realized that I had given away my inner strength, that somewhere along the way, I put all my faith outside of myself, in my midwives and the folks around me. And in this moment of self-pity and discouragement, I had a revelation: I was the only one who was going to do this! So I took about an hour to be alone, all the while collecting every shred of courage I could find, and reclaimed my power in the situation. In essence, I was needing to get back in the present, to not worry about the minutes or hours or contractions to come. Focusing on the future zapped away my personal power.

For it is only in the present moment that we can act and participate in life. And this morning, amidst soap and sponges, I knew that I am feeling down again because I have stepped outside of this present moment and focused on the future, worrying about what will or won't happen, how I will or won't be able to cope with being a single parent. And yet, I am coping with it...and what's more, I'm thriving in this position. I am happy. I have a healthy son who is beautiful and precious, and I am in love with life. What more could one gal ask for? And yes, I still have some stuff to think about: where to live in the fall, how to get my health counseling grounded in the community, etc. etc. But I don't need to worry about this. It will happen a day at a time and this moment of joy can be followed by another moment of joy and by another... if I can just stay in the present.

So, practice makes perfect, and I will make this my conscious daily spiritual practice: to stay present in parenting and love the life I live. (I'll let you know how it goes!)

Eternal Questions: What is Love?

2009-06-07T09:16:00.000-07:00

Today is beginning, with a beautiful Sunday morning, and I am feeling grateful for being alive, for this beautiful baby boy in my arms and for the calmness inside my heart and body. Most days and weeks I move through my life, not really focusing on what is not present in my life and being able to see that what I have here right now is perfect for now. And I am thinking about love, its role in my life, what it feels like, how it shapes our lives and hearts.

So, I wrote down a few lines about love that I wanted to share. (for isn't that what you're supposed to do with love? share it!)

Love is...
resilient, kind, complicated, transformational, wise, essential, nourishing, unpredictable, patient, wise, listening, opening, creating, courageous, within friendship, pliable like clay, solid like stone, spiritual connection with another, kinship, contagious, inspiring, embracing, arms open, heart open, soft and strong, a uterus full of life, a mirror, a sword, a winged dream, filling, magical, heart-breaking in order for the heart to expand and open more, always around us, inside us, buoyant, determined, alive, laughing, confronting fear, multi-dimensional, all colors exploding, life-sustaining, the sun returning to me, regenerating, seeing the face of the divine in another, unforgettable...

I wonder, what is love to you?

Why do we fear such a wonderful sensation? I know that I also harbor some fears about love, fears that I intend every day to let slip from my consciousness. I want to unravel my heart and expose it to all the raw beauty that life has to offer us every moment.

Joshua Rosenthal, Director of Integrative Nutrition speaks

2009-06-03T13:25:00.000-07:00

I am optimistic about the future of our healthcare system and the powerful role that Health Counselors will play.

Last month, Integrative Nutrition guest speakers Andrew Weil and Mark Hyman testified in front of the Senate on how to turn our sick-care system into a healthcare system. They pointed out that Americans spend an exorbitant amount of money on medications and operations, and little to none on education and prevention. Their solution is to integrate more alternative therapies such as acupuncture, yoga and meditation into conventional medicine, and to empower Americans to take control over their own health.

There will always be a need for highly trained doctors, but there is a new tier of Health Counselors that aren't as expensive to train, and who can motivate people to eat better, exercise more and do stress-reducing activities. That would be us.

Andrew Weil called our current healthcare system a "nutritionally illiterate system." Wouldn't it be a lot easier to eat whole grains, fruits and vegetables than go in for quadruple bypass surgery?

This is where Health Counselors step in. We can be health activists in our communities, advising others to incorporate healthy foods into their diet and teaching the importance of primary food. We can help reform the healthcare system so people are spending less money on medications and operations, and investing more money in nutrient-rich food and alternative therapies. Let's empower people with knowledge and tools to achieve high level wellness.

Are you IIN?

Living Motherhood: Magic Moment to Moment

2009-06-01T09:27:00.000-07:00

Motherhood came early one April morning with an hour of pushing and the endurance of one mother (me), 3 midwives, 1 doula, (birth assistant and friend), and a lot of patience. Just like labor, these last 6 ½ weeks have been filled with bursts of joy, moments of frustration (some “can I really do this?!” remarks to self), complete surrender to the process of life, sleeplessness, many naps, self-discovery and inner growth. But overall, I feel blessed most every moment to be in this situation, to be a mother at this point in my life and get to experience the moment to moment miracle of being with a baby.

I remember back to being on the ranch in Mexico, where there was a giant, untended organic farm with adjacent greenhouse. When I would have questions about my life, or the challenges that our clients were going through, I would go out and watch the plants grow. Every time, without fail, if I sat there long enough and concentrated hard enough, the leeks or broccoli or bees would eventually show me the answer I was looking for…and some unexpected surprises to boot!

It is truly magical to watch life grow, whether it is an animal, a plant or a child. If we can open to the beauty unfolding in front of us, open all our senses and listen intently, the answers to our big life questions can be found. In the plant medicine world, there is a philosophy (or maybe it’s someone’s theory) that whatever medicine you need, it can always be found in your surrounding environment. I have witnessed this happen over and over again. Like the other day, I was searching for the answer to clearing up a slight breast infection. I went to talk to a naturopath at Pharmaca—the local natural pharmacy—and he told me to take some Usnea (“Old Man’s Beard”) tincture. What instantly came to mind was that I had collected a giant bag of it back in March and had it back in my apartment.

A similar phenomena occurs when I question what to do in a motherhood situation. If I can patiently and calmly ride out the storm of emotions, Daniel (my son) will usually somehow convey to me how to help remedy the situation. And sometimes it is just the very transition to being in a calm space that does the trick.

Magic and mystery can still be a part of a mother (or father’s) daily life, if she can choose to see it, moment to moment. It is there, for it is innate in all living beings and life processes and in watching your child bloom and grow.

Herbal Appreciation

2009-05-30T08:43:00.000-07:00

"There can be a yoga to using herbs for health, for soul-making, and for the good of us all...Herbs are powerful. They can do "miracles" if we but give them the respect and appreciation so rightfully theirs. Our suggested ritual for herb preparation is (if possible) to gather them yourself, gently and with reverence for the spirit of the plant. Next best is to buy or be given the herbs from someone you trust, a favorite herb or health food store [or Alison Bastien :)], and store them in a clean, odorless glass jar and keep them in a cool dark place till needed. Boil your water, or make "Sun Tea" using the energy from the sun to steep the herbs for a much longer time outdoors in a sealed jar of pure water. Bring the tea pot to the prepared water, never the water to the teapot. A custom, or superstition-but as novices, each new mystifying ritual may bring later understanding and benefit on other levels than the perceptual or cognitive/verbal level. As you place the herbs into the water, a prayer for the life-giving qualities of the plants may be evoked. They are transforming their energy into yours and we are deeply grateful. Once the herbal remedy is prepared, sit down comfortably with your cup of tea and slowly savor the brew. Just be with the herbs as they become a part of you. Do not take them with meals. A few hours before meals on an empty stomach is best or at least wait an hour after food has been taken, ideally. Don't read, listen to music, or in any other way distract yourself from the herbal tea as you drink. Realize the specific purposes that are being served by this activity. For example, you want to stimulate menstruation as you sip on a soothing cup of chamomile, so this is what you continually bring your mind to as you drink the herb. Yes, it is a meditation of sorts--the yoga of herbal birth control."

-Excerpt from HYGIEIA: A Woman's Herbal by Jeannine Parvati

The Presents of Pain

2009-05-21T12:23:00.001-07:00

For years now I have had a steady meditation practice, a time set aside almost daily in which I have time for myself, to reflect, to pray, to journal, to remember the spirit of life. And now I have Daniel, and I realized during his birth that I had no concept of what it meant to meditate until that moment. And in those moments of labor, I finally and truly understood the essence of meditation.

No one can prepare you for labor and birth, for the "pain" of it, I mean. I took several birthing classes and did breathing exercises. I did prenatal yoga. I had massages. I swam and meditated and walked a thousand miles (not all at once, of course). I read books of positive birth stories and watched "Orgasmic Birth." But until the moment the contractions came and all that I had learned sort of went out the window, I thought I knew what I was getting myself into. Well, I had no concept of "pain" until then.

And I do not mean to say that it was horrible or painful in the way that a headache hurts, or the pain that accompanies breaking your leg. It was an intensity, a concentration, an almost pleasurable pain. It was an accumulation of sensation, centered in my sacrum. And it opened both my cervix and my mind. It was a meaningful pain, for I knew that with every single contraction, I was coming closer to the moment of meeting this baby.

My midwives kept telling me to "breathe into the pain." For hours I tried and tried, but I didn't really get it. Then in one moment, during one contraction, while in the birthing tub towards the final 4 hours of labor, I got it. I inhaled when the contraction came and with the exhale, I moved the breath directly into the center of my sacrum, where the pain was most intense. And it was excruciating and then...the pain was gone..as if I had gone into the eye of the storm, where you sense all this lightning and chaos around you but you are in a peaceful place, protected from it all. The room, the midwives, the apartment, and my body dissolved and all I could feel was warm inky blackness. And then I returned to this reality, and that contraction was over.

I practiced this again and again, this dropping into the storm, the center of pain. It was a euphoric pain, a pain that took me into the core of myself, to meet my demons and fears, and back out again into the light of day. I journeyed with the pain out into the universe, gliding along the Milky Way, collecting stardust in my hair and eyes. And I still have some of that with me today, to remind me of the great mystery that is around us all the time, if only we take the time to sense it.

It was a pain that brought me back to myself and guided beautiful Daniel into this world, and for that I will always be grateful.

Feeling Winter

2009-01-30T09:29:00.000-08:00

Winter is about getting to and feeling the roots: of plants, of your life and creativity, of your potential. This is the time of year when the energy of life is directed inward and downward. It is the optimal time to plant the seeds of this year’s goals in the fertile soil of your being, so that come harvest time (in late summer), they will burst to the surface of your consciousness and manifest outwardly in your life.

Winter is also the time when many of us get that “yearly cold”. Here I sit, as I type this, wiping my own runny nose, a woolen scarf wrapped snuggly around my neck, nursing a cold/bronchial thing I have been playing peek-a-boo with for nearly a week. And my voice is gone, having literally faded inward, and what I’m left with is the silence. Maybe this is my intuitive self telling me that I need to listen more to its voice, that there is a deeper lessen to be found in this dis-ease (literally not being at ease).

I have a notable tendency to voice things a little (or a lot) prematurely; gabbing about my maybe-plans, many of which don’t ever pan out, mostly because I change my mind along the way. I know this about myself, and even with an attuned consciousness around it, I continue to do it, mostly out of habit. I realize, too, that in this present condition, it is physically impossible for me to expend much (if any) energy verbally. On another side, I also tend to squelch my voice when someone is trying to verbally overpower me or argue. (I don’t like to argue). So what does that mean to me? How can I learn from this dis-ease, this state of being? Elson Haas, M.D., author Staying Healthy with the Seasons, speaks directly to this issue:

"Each life crisis or illness has a lesson which, if we learn, we will not need to experience again. Yet, if we deny the potential learning this experience represents, the same lesson will present itself again and again, often more intensely, until we learn it."

To me, this hits the nail on the head. It inspires me to ask myself this: In what areas of my life have I not been speaking my truth? And then there’s Louise Hay’s take on it: Laryngitis=being “so mad you can’t speak; fear of speaking up; resentment of authority.” She suggests saying a positive affirmation to counteract the ailment, and in my case it is “I am free to ask for what I want. It is safe to express myself. I am at peace.” (Check out her book: Heal Your Body.) I will journal this one out, take the time to listen to the answer, waiting patiently for it to come. And in the meantime, my body isn’t allowing me to get away from this quiet time. If I allow and open to the experience, possibly and probably I will find the answer and the healing I need to transform my cold symptoms into consciousness. (That along with a healthy diet, plenty of rest, fresh water, gentle exercise, and help from friendly herbs like Echinacea, to boost my immune system, and I will be back to a more vibrant self in no time!)

Much of the time, illness does come to us as a sort of spiritual messenger, asking us to slow down and listen to the wisdom of our bodies, minds and spirits. Please, use this time, this winter to get to the bottom of yourself. Clear out those chronic issues that have been plaguing your mind/body/spirit for weeks, months or years. I suggest finding some form of inner reflection that works best for you, be it journaling, taking walks, meditation, yoga, or talking with a qualified and compassionate counselor or therapist. We all have our own unique way of expressing ourselves, our voices, our talents and our truths. Take this special time, this winter to develop and delve into yours.

And here’s a little culinary treat, also excerpted from Staying Healthy with the Seasons. It’s a winter delight: warming, soothing to the kidneys, and easily re-heated as to be enjoyed again and again.

Millet, Squash & Adzuki Bean Stew

1 cup adzuki beans (little red one, can be found in bulk section of health food stores)
1 ½ cups millet, dry-roasted in skillet
5 cups water (I add another cup, to make a soupier consistency)
1 piece kombu seaweed (found in foreign/asian section of store)
1 small butternut squash, seeded and chopped
tamari (wheat-free soy sauce) to taste

Place beans, millet, water and kombu in a pot and bring to a boil. Reduce heat and simmer, covered for 30 minutes. Arrange squash chunks on top of the millet and beans. Simmer 30 minutes loner. Season with tamari. Serves 6.

(Adzuki Beans)

2009-01-29T20:37:00.000-08:00

Giving light.
Being born.

We are one.

Facing the mirror of the unknown
seeing blackness
Stepping into the circle of power
of generations of women
gone before you
a flicker of candlelight
on the chambers of your heart.

Inner strength fueled by love
of life, of this new life
Roaring like a lion
showing death your sharp teeth and courage
letting time stand still
letting your body open, like a cloth
like a flower to the sun

Finding your center
your spiral
Encountering your self
and allowing this process to transform
all that you thought you were.

Being inside and outside
Feeling fullness, feeling softness
Riding the waves.

Giving light.
Being born.

We are one.

-Kate Short 2009

Sowing Seeds of Light

2009-01-29T20:21:00.000-08:00

by Joseph Odom

When we carefully examine the wheel of the Tai Qi symbol, many things including the seasons of the year are to be found. The darkest time of the year is represented in the most yin place on the symbol. This is the place on the Tai Qi wheel where the maximum black exists. Looking closely at this place, we see a small dot of white. This represents the yang within the yin. In Oriental Medicine there is a saying: "When anything becomes extreme it turns into its opposite."

December to January is this extreme yin time in the northern hemisphere. This is the time of the year when we have access to the deepest places inside ourselves. Now we can identify and begin to face those issues which are affecting us at the deepest level. January specifically is the time when yin starts to become yang. This is the time when we plant the seeds of next summer's harvest. Just what this "harvest" is for us personally, depends on what we choose to face now.

The traditional associations made by Oriental Medicine with winter include such things as the element water, the direction north, the color black, the emotions of fear and fright, and the kidney, which in Oriental Medicine is seen as the deepest center of our power.

After the hectic holidays and before the spring is our time for ourselves, the time for deepest self-examination and reflection. What we examine and face in this dark time is what we give power to. When spring and summer comes it is these things that we can heal and thereby heal ourselves deeply.

Enjoy the reflective dark time and keep in mind it contains the seed of light.

Dr. Joseph Odom, O.M.D., L.Ac., Dip. NCCA has been practicing acupuncture and herbal medicine since 1986.
He can be reached at (415) 258-9551.

The Flu Bomb Recipe

2009-01-18T16:51:00.000-08:00

This recipe has survived many a winter now within my family's home remedies, or rather it has helped all of us to not only survive winter but to ride out the waves of cold and flu season feeling pretty on top of things.

Kate's Flu Bomb

This will definitely scare away symptoms.

1 c. boiling water
3    cloves garlic, peeled
1    heaping T. honey
T. fresh ginger, grated
1 whole lemon, squeezed or cut up
cayenne pepper, to taste

Blend all ingredients together. Press pulp through sieve.

Put all liquid in mug. Add as much cayenne as you can handle.

Combine well. Drink.

Staying Healthy in Winter Cold

2009-01-18T16:39:00.000-08:00

By Victoria Dolby Toews, MPH, Delicious Living

Winter is here, but that doesn’t mean your best companion should be a box of tissues. Instead, strengthen your immune system now, to sidestep the bugs you cross paths with in the near future. Even if you do get sick, a stronger immune system means you’ll recover faster.

A good germ-fighting foundation starts with these three basic techniques that most of us have heard about since childhood:

1. Wash your hands. Scrub with soap for a good 20 seconds–especially after using the bathroom, before eating, or after being around someone who is ill.

2. Keep mucous membranes moist, so they can better block viruses from entering the nose, eyes, and mouth. Drink plenty of water, wear lip balm, and use a humidifier during cold, dry weather.

3. Get enough sleep. Most people need seven to nine hours a night. You’ll know you’re well rested if you don’t need an alarm to wake up in the morning.

Here are a few more tips to help you through the flu and cold months:

Give gargling a go
Gargling daily with plain water cuts your chances of coming down with a cold–and if you do get sick, the symptoms will be milder. Hard to believe that simple tap water can do all this, but a clinical trial involving 300-plus garglers during two winter months proved it. Gargling thrice daily reduced common colds by 36 percent, presumably because the gargling action thwarts the ability of viruses to take hold and multiply.

Switch to green tea
Green tea stimulates the immune system to fight off germ invaders. The polyphenols in green tea also go after infectious agents in specific ways, damaging bacteria’s cell membranes and interfering with the ability of viruses to enter human cells. So try skipping jittery coffee drinks and sip two (or more) cups of green tea daily throughout the cold season.

Check out homeopathic “flu shots”
Getting a conventional flu shot makes some of us squeamish; there’s a small risk of side effects like soreness, fever, headache, or even a rare but life-threatening allergic reaction. In her Easton, Maryland, private practice, Molly Punzo, MD, often recommends Influenzinum, a milder, homeopathic version that’s made from each year’s synthetic flu vaccine–but in such minute quantities, there is no chance of adverse reaction. “Take monthly doses of 9C when the flu season begins,” she says. “And take it more frequently should the flu become prevalent in your area or immediate social or family network.” (To patients with high-risk conditions such as heart disease or asthma, she recommends getting the conventional flu shot, as well.)

Try contrast hydrotherapy
Practicing this simple technique during your morning shower can strengthen your qi (or vital force) by stimulating circulation, says Laurie Steelsmith, ND, LAc, author of Natural Choices for Women’s Health (Three Rivers Press, 2005). First, get the water as hot as you can tolerate. Let it splash down your spine while counting to eight (the one-one-thousand, two-one-thousand method works best). Then quickly turn the shower to cold and count to eight again. Alternate hot and cold at least three times, ending on cold.

De-stress
Stress–whether physical, emotional, or mental–is a major drain on immune power. Incorporating stress management into your daily life is a great way to keep immunity on track; and to feel better overall. The options range from yoga and tai chi to moderate exercise or writing in a journal. Even 10 minutes of daily sitting meditation can be a powerful tool to calm nerves and promote health. You can also try spending a few minutes a day visualizing a vital and effective immune system.

Take American ginseng
American ginseng (Panax quinquefolius) provides a one-two punch: It boosts immunity and helps fight off viruses. In one recent study, 323 healthy people took 200 mg daily of an American ginseng extract (or a placebo) from November through February (Canadian Medical Association Journal, 2005, vol. 173, no. 9). Compared with placebo takers, ginseng users had fewer colds and reported fewer “sick” days. Try taking capsules or tablets providing about 2 grams of dried root powder daily or 3 to 5 ml of tincture three times a day. Benefits should kick in within a week or two of starting supplementation; continuous use is quite safe.

Balance your workout
Regular, moderate exercise is another cornerstone of a well-running immune system. Even a daily brisk walk could dramatically cut your number of sick days during an average winter season. On the other hand, you can get too much of a good thing. Prolonged and intense exertion (not the type an average person would engage in, but rather training associated with marathon preparation, for example) can impair immunity for up to three days after an especially strenuous bout. So if you’re in training, aim to get 500-1,000 mg of vitamin C and 100-400 IU of vitamin E, to help your body recover as quickly as possible.

Don’t forget your multi
Almost every vitamin and mineral aids proper immune function; a high-quality multivitamin/mineral supplement provides a great immune-boosting base. Make sure your multi contains between 100 percent and 300 percent of the recommended daily intake (RDI) of key building blocks such as copper, selenium, zinc, and the B-complex vitamins. (*Kate's favorite brand is New Chapter, as it is whole-foods based and contains a built-in probiotic.)

Get the giggles
Funnily enough, humor and laughter actually bolster immune function (Journal of Psychosocial Nursing and Mental Health Services, 2004, vol. 42, no. 3). Laughter clubs are sprouting up everywhere–more than 5,000 in 40 countries. Why not find one near you? Or just rent a silly movie and laugh yourself healthy.

Oregon-based freelancer Victoria Dolby Toews, MPH, is the author of User’s Guide to Sexual Satisfaction (Basic Health, 2003) and User’s Guide to Glucosamine and Chondroitin (Basic Health, 2002).

____________________________________________________________________

Delicious Living is the go-to resource for the natural and organic lifestyle, helping readers eat well, live green, and stay healthy.

Everything Changes

2009-01-16T11:25:00.001-08:00

This is one of the basic Macrobiotic principles, a philosophy of life and food. As a former Macrobiotic practitioner, it is the simple and eternal (very Buddhist-like) concepts of living life that have stayed with me, even past the daily use of miso and seaweed...

"Surely, you know this... but it's worth repeating: Everything Changes. The condition of our health, physical tension and emotional conflicts are constantly changing . Everything is temporary, so nothing really remains stable; Whether it be in regard to structure, tendency or function, Everything Changes . This is an axiom. In nature, things are growing, or in a state of decay. Our friendships, work, passions, moods, fashion, good fortune, bad fortune, philosophies—anything else you can think of—are all subject to the cycle of change. Bank on it.

"The Life Cycle itself is one of the most dramatic Law of Change illustrations. A tiny seed, compact and full of life, grows a sprout, which continues to expand and grow upward until it reaches its limit, at which time it turns to seed. Then, the seeds drop to the ground and the cycle is repeated.

"Life is full of such cycles. The Moisture Cycle is another example: The heat of the sun causes water to evaporate and rise. When it reaches the limit of its ascent it condenses and it's heaviness, as rain, brings it falling back to earth. Mountains change into sand misfortune into fortune, ideas change into creation. The arms of the law of change have infinite reach.

"Everything in our life, at any time, is subject to change. Now, doesn't that irritate you? This means we coexist with instability. Constantly. So, you cannot really control anything. Attempting to control things (something especially important for 'perfectionists' to remember), can only be fleeting and ultimately frustrating. Remembering this principle increases the worth we have for each moment and gives us added value for life. It allows us to be more engaged in the moment, more focused on the larger picture—because we can actually see it.

"Everything changes—particularly the attention you will give to all of the principles mentioned below. Some will resonate with you, some will not. At a later time, based on your developing perspective (the benefit of a healthy maturity), others may take greater importance.

"Understanding the law of change gives us patience and faith when it's needed most: in times of challenge. Of all phenomena, there is only one thing that resists change. That, is change itself. This is considered, by traditional folk wisdom to be the only absolute.

__________________________________________________________________

During the past thirty-five years, Verne Varona's lectures, workshops and media appearances have motivated thousands of people to take better and more conscious care of their health. His book, "Nature's Cancer-Fighting-Foods," published in June 2001, (Penguin Books), is currently in its tenth printing and is used as a text-book in a number of academic health and wellness institutions.

Currently, Verne is directing a documentary film about natural disease reversal. He lives in NY State and has an active counseling practice. Email: vernevarona@earthlink.net.

Are you Hooked on Positive Thinking?

2009-01-13T10:39:00.001-08:00

"Many people try to substitute "positive thinking" for the disturbing thoughts they want to eliminate. On the surface this tactic may lead to some signs of improvement. The mind can be forced into identifying only with pleasant or uplifting things. But in time, the feared thoughts will surface again, and until then there is the exhausting effort of trying to maintain constant self-control.

"Many people, in their well-intended efforts to accent the positive, do not escape their problems but only increase them. They want to put an end to suffering but mistakenly choose the tactic of denying their true feelings, on the grounds that the feelings are "too negative" to express.

"Paying attention to one's fear and pain is a great source of guilt in most people because it seems life self-pity, a trait we think of as wrong. But denying pity to yourself, when you would give it willingly to others, is also wrong. We all have hidden pain inside, and trying to suppress it is not a virtue. It's only an impossibility.

"You may consider it very important to maintain a good attitude, but in itself an attitude is not very reliable. After all, who's keeping whose spirits up? Everything inside you is just you, even though you might split it up into a brave you that is trying to suppress or defeat a fearful you.

"Does opposing your negative thoughts lessen their power? Doesn't it just delay the day when they will come out in one way or another? You probably put in a lot of time not thinking negatively. It must require constant vigilance and effort on your part. Yet as soon as the pressure is off, don't these denied feelings rebound with doubled intensity?

"Negative thoughts come on their own, even in the face of our strongest opposition. It's just something we all have to accept. The serious question is, 'Can I give the whole game up?'"

Adapted from Unconditional Life: Discovering the Power to Fulfill Your Dreams, by Deepak Chopra (A Bantam Book, 1991).

care of www.care2.com

Acceptance

2009-01-11T22:03:00.001-08:00

Acceptance is a word that for the past few months been rearing its regal head again and again in my life. The daily affirmation for last Friday, on my Louise Hay 2009 calendar, says, "I accept all people, and they in turn accept me." It is a powerful concept and perhaps one that can be commonly undervalued. For isn't that what most of us want, to be accepted by those who love us, just as we are? And yet, how many of us can actually say that we accept our loved ones for how they are, that we aren't constantly trying to change them or wishing they were somehow different.

I recently read a blog entry on one of my favorite mothering websites, where this woman was asking for advice about how to change her husband's behavior and attitude. We all know that we cannot change anyone else, and for the most part, the harder we try, the more difficult that becomes. Perhaps we can find true change--in ourselves and in others--through honest and deep acceptance. This doesn't mean that we stop wanting things to change for the better. Acceptance does involve taking a good look at your life, accepting that your choices have led you to this point (taking responsibility for those choices), and then moving forward from there.

While I was home in Texas for the holidays, this idea of accepting others became my daily mantra. I realized that all I was wanting from my relatives was to be accepted for who I am, and yet I kept criticizing (whether silently/secretly or quite loudly) their actions, words, and even thoughts. And I also realized how it felt to not accept others: tension in my muscles and sadness in my heart. So, I kept repeating that thought to myself, and little by little came to open to it, not just as a concept but as a lived reality and experience. And wouldn't you know it, the situation changed for the better, the tension eased, and the communication lines really opened.

For many people, the hardest part of acceptance is self-acceptance. And until we can accept ourselves as we are and begin to forgive ourselves and move forward, we cannot hope to accept others. We must begin within, as some wise so-and-so surely must have said.

How can you integrate more acceptance into your life, starting right now? I give you this challenge, for today and the rest of the year. Practice acceptance, whatever that means to you, however that looks in your life. And watch your life soften and change, as if by magic.

2009-01-11T21:45:00.000-08:00

Flow to Health changing

2008-12-05T11:44:00.000-08:00

This blog has previously been the place where I can publish all my random health-related articles. Now, in this stage of my life, I am transitioning (at least temporarily) to blogging more about pregnancy (my pregnancy) and the journey into motherhood. While I will continue to sporadically put up articles, as well as quotes and comments, this slight modification is one sure way to keep me writing.

Bountiful Belly

2008-12-05T10:57:00.001-08:00

Oh! the joys of being pregnant and the every expanding, bountiful belly. At the beginning of this journey, I had my doubts that I could/would relax into the process. But just as Alison has always assured me I would, I have now stepped into my mothering instincts, my Demeter power, and all the mysterious possibilities attached to being and feeling pregnant. I'm also feeling a part of that secret club, the urban mamas, the life-giving madres, the big M.O.T.H.E.R. ship. I am pregnant with life, with hope, with femininity, with dreams and goals. As my belly grows, my mind dually opens to encompass more peace, more acceptance and tolerance, and definitely more love. Thank you to all who are a part of this ever-unfolding process. I feel blessed beyond measure.

Yesterday I had my first consult with my midwives. (Yes, I finally chose one!) I have two actually: Marilyn Milestone and Beth Sagli, both CPM's. (www.birthissafe.com). I heard the baby's heartbeat for the first time, which was one of those big moments when you realize, "Oh yeah, this is really happening here." I had a dream the night before that they got in a big fight in their office during my consult, and I had to sort it all out and find another midwife. When I told them about that, they laughed and assured me they never scream at each other or pull each other's hair, and that this is about them taking care of me and not the other way around. Whew...that felt great to hear!

Lately I have felt surrounded by magic, as an almost tangible tingly touch from some invisible source. There is a depth of peacefulness in my heart and mind, allowing me to stay calm amidst previously stressful situations, that I attribute to the entering of this baby's soul. I feel it close to me, like a thin satin cloak that hugs my whole body throughout the day.

Here are some recent photos of my stomach (for those of you who may be interested). Watch it grow!!

Pic 1: Kate at 18 weeks, November 7, 2008

Pic 2: At 20 weeks, November 19, 2008

Pic 3: At 22 weeks, December 5, 2008 (Thank you, Anna, for the pregnancy jeans! Why would you want to wear anything else, pregnant or not?)

I'll keep you updated as often as possible. For now, ciao, my friends. Have a joyous, warm holiday with the people you love and who love you.

Letters to a Young Poet

2008-11-07T11:49:00.001-08:00

How should we be able to forget those ancient myths, that were at the beginning of all ancient peoples? The myths about dragons, that at the last moment, turn into princesses. Perhaps all the dragons of our lives are princesses who were only waiting to see us, once beautiful and brave. Perhaps everything terrible is, in its deepest being, something helpless that wants help from us. So you must not be frightened if a sadness rises up before you, larger than any you have ever seen; if a restiveness like light and cloud shadows passes over your hands and over all you do. You must think something is happening, that life has not forgotten you, that it holds you in its hand. It will not let you fall.

-Maria Rainier Rilke
"Letters to a Young Poet"

Kate L. Short

Holistic Health Counselor

http://www.flowtohealth.net

Nourishment is more than Nutrition

2008-06-14T16:21:00.000-07:00

Nourishment is feeling full of life. It’s the warmth of love radiating from your partner’s touch, the job that brings you passion and fulfillment, or eating your favorite childhood meal. Nourishment is wrapped up in enjoyment, pleasure, memory, all five senses, love, experience, relaxation, fulfillment, joy, as well as balanced nutrition. Marc David, author of Nourishing Wisdom, writes that, “the most important aspect of nutrition is not what we eat but how our relationship to food can teach us who we are and how we can sustain ourselves at the deepest level of being.”

To be nourished by something (a meal, a sunset, a friendship, a painting) is to feel the spirit’s calling and the goodness that life provides. To me, it is having openness, receptivity and keen awareness. It is also my mother’s macaroni and cheese! I asked 5 of my wise female readers 5 questions about nourishment, and here is what they said.

What is your definition of nourishment? Fuel for your body & mind to feel happy, healthy, & free. Nourishment, or what feeds me, implies all things that help me to grow, because life is a never-ending evolution or series of transformations all the time. It is the feeling of satiation, like dry soil being watered. There is association of comfort, and realignment. The word “nourish” is related to “flow.” When I feel nourished I am in the flow of things.

What nourishes you? Life. Fresh mangos, the company of dear friends, a great art show, music, the love of my dog, the smile of children, my cashmere bathrobe, green grass, fresh air, a hug, growing with others, in class or in a family, or in whatever intentional ways I gather with people for a common purpose. Growing my vibrational field, moving, even simply sleeping with my body pressed against my husband or children grows my energetic field. And this too nourishes me. Making art (gluing, painting, pondering 'what comes next', and what goes where, in an art project), collecting things for my art projects while walking in nature, listening to prayerful music and chants in the morning, watching children make art, a really juicy yoga practice, a home-cooked meal full of fresh, organic vegetables, good intention & love! Most of all, I suppose gratitude is the most nourishing thing.

What is your relationship with food? Variable: at best, I choose local fresh produce, cook up a lot of veggies and eat with relish, or cook with love for loved ones. When I eat consciously and with appreciation for Mother Earth then I am happy with food and my body. But I don't do this all the time. Too frequently I eat whatever is convenient. When I do make the time, I enjoy cooking and it feels so good to know what is going into the food that I put in my body. I love food. I love experimenting with tastes and sit in awe at the beauty and magic of fresh fruits and vegetables. I take a ride round the world, or just make up something with what’s around. I pour love into what I make but I also appreciate the simple buttery taste of a ripe avocado sliced and eaten as is. The thing about food is, we have made it so complicated. We have become experts in " nutrition" in a piecemeal way. But it only reinforces the idea of fragmentation and of fear. Food-- food for thought, food for eating, is simply what nourishes us, and promotes our growth. Food, like air, like Love, like Health, just IS. It is not out to get you; it is offering possibilities to help you grow. I think if we returned to a simple appreciation of food as what helps us to live and grow and let go of all the rightness or wrongness, we would be healthier and happier eaters.

What gets in the way of feeding yourself well? (physical food, but also spiritual and emotional "food" as well) Lack of discipline and lack of time. Working too much. Nourishing oneself requires a constant discipline of kindness to oneself. A consciousness of knowing that nourishing oneself is also a way to nourish those around you. I think our obsession with food as a concept, as a place of " right" and "wrong," good for you or bad, is really part of the misconception. Sometimes getting hungry feels like an interruption; if I am busy and I don’t plan my eating well, I get too hungry and then eat in hurry and not such healthy things. I tend to eat neurotically at night (bedtime). I get too caught up in the needs or requests of others and don't make enough time for my own creative self, or for enough physical exercise.

What kinds of things make your belly/"gut" smile? For my belly to smile would mean that I am not only eating very well, but also stress-free and emotionally clear. These are rare & precious moments. Mostly it's my state of thinking, I think happy thoughts make happy tummy. Also helpful in having good digestion has been getting a personal analysis (for me, according to Chinese medicine) and based on that, not eating much dairy or wheat (and surprisingly, not much raw food). As far as happy foods, for me can be the homemade tortillas from the lady from the campo who brings them to my house each week, along with fresh nopales and verdolagas; cooked peaches, drinking lots of water, and good chocolate on a regular basis. Then there are things like: African dance, orgasms, and the smell of tuberose or gardenia.

As you can see from these responses, there is much more to nourishment than basic nutrition. And even more important than charting caloric intake is the experience of listening to your body—its cravings, emotions and sounds of satisfaction. Go ahead and ask yourself these five simple questions and then start nourishing yourself, one mango or smile or thought at a time.

Desert Blooming

2008-05-07T11:52:00.000-07:00

Have you ever felt drawn to a place, an inexplicable connection to a landscape or a city? For many women, this is the experience of their coming to San Miguel. It is around this time of the year, April and May, when many of us begin to wonder what exactly we are doing here, as the dry and arid desert breeze whips through our deserted streets, and our bodies and minds long for the promised rain. Maybe there is much more to it than the obvious art and culture of San Miguel that holds our woman-hearts to this place. Maybe the pull is more instinctual than we ever realized.

“The ancients called the desert the place of divine revelation. But for women, there is much more to it than that. A desert is a place where life is very condensed. The roots of living things hold on to that last tear of water and the flower hoards its moisture by only appearing in early morning and late afternoon. Life in the desert is small but brilliant and most of what occurs goes on underground. This is like the lives of many women.” (Clarissa Pinkola Estés, Ph.D., Women Who Run With the Wolves)

Many women, through the course of raising families and caring for everyone else but themselves, lose sight of the very core of their being. And that inner Self, with your dreams in tow, retreats to a safer space underground. Just like the desert flora surrounding us in San Miguel, we can grow to become sharp and defensive on the outside, even while our inner self is tender, creative and blooming. Think of the majority of plant life you see around you: the spiny bougainvillea, the dangerously sharp mesquite trees, and the ever-present and prickly nopales. A couple of months ago, the mesquite were covered in delicate, fluffy yellow balls, and now the cacti bloom, their inner beauty radiating outward. And yet despite their rough exteriors, these all bear delicate and beautiful blossoms, depending on the season. It is time now, to set up healthy boundaries and say “no” to those people and activities that drain your precious energy. You may ask yourself what the atmosphere you have chosen for yourself is reflecting back to you. What lessons does the desert have to teach you about yourself?

A woman’s psyche may have found its way to the desert out of resonance, or because of past cruelties or because she was not allowed a larger life above ground. So often a woman feels then that she lives in an empty place where there is maybe just one cactus with one brilliant red flower on it, and then in every direction, 500 miles of nothing. But for the woman who will go 501 miles, there is something more…” (Estés)

And what is that “something more”? What is promised for you just beyond the horizon? Perhaps it is a life without blame or guilt, a life where you take care of yourself, on all levels of being. Each woman will have her own unique journey to encounter, her own inner landscape to construct, but it must start with one courageous step and a decision to change. No matter what darkness you have faced in the past, today is the day to begin anew and tap into that inner wellspring of creativity, beauty, sensuality, openness and trust, free from guilt, blame or feelings of not being enough. The desert teaches us to open to the possibility that there is always more to life than what appears on the surface. The desert teaches us patience, perseverance and preservation. It shows us that there are seasons for blooming and seasons for withdrawing back into ourselves. We women who live inside this dusty paradise have the unique opportunity to look around us, notice these deeper truths, and learn from the lessons of the desert. By nurturing your inner self (creativity, passions, truths, and your personal journey) you open up to the possibility for the outer expression of who you truly are.

Nature is always giving us clues to our own healing. If we but give a little of our attention to its cycles and rhythms, we can open a door into an unknown but familiar landscape. Just as you cannot push the cacti to bloom, the body, mind and spirit will heal and transform in their own time. But with a lot of patience and a little more awareness, you will soon see your own brilliant red flower, in one form or another, coming forth from within, transforming your once defensive and unfriendly exterior with the nourishment of your inner health and beauty.

Healing Plant of the Month: (In accordance with all things spiny) PINE reminds us to set up healthy boundaries & take the time to go within.

As a Flower Essence (take 5 drops 3 times a day until issue resolved): "[Pine is] for those who blame themselves. Even when successful they think they could have done better, and are never satisfied with the decisions they make." - Dr. Edward Bach

As an Essential Oil (use in bath, diffusers, body lotions, or to clean your home): Pine helps one to clear out old thought patterns and find clarity in decisions made.

Dairy & The Milk Moon

2008-04-02T14:29:00.000-07:00

Some of us love it, some can’t drink it, some think it’s one of the worst foods you can put in your body, while others swear by its miracles. We’re talking about dairy: milk, cheese, ice cream and butter. Good? Bad? It depends on whom you ask, so let’s consult some of the facts.

Sally Fallon, author of Nourishing Traditions, and a believer in the need to return to our indigenous dietary roots, leaves the question of whether or not to eat dairy in the hands of one’s individual ancestry. “By some estimate, only 30-40 percent of the world’s population produces lactase [the enzyme that digests the milk sugar lactose].” Nomadic and agricultural-based societies, like the African Maasai, whose biology has adapted to fit their agrarian roots, still use dairy from their animals as one of the main staples of their diets, with little seen with ill effects of modern milk consumption.

(Maasai woman milking one of her herd)

However, the most common blood type in the world is “O”, which is the hunter-gatherer type. Non-coincidentally, people with type-O blood tend to have a more difficult time digesting milk. Their ancestral roots have not often evolved to include such things as dairy, wheat, or corn.

Fallon also acknowledges that it is the destruction of the raw enzymes, vitamins and minerals during the pasteurization process that is one of the real problems behind widespread lactose intolerance. “Cheeses made from raw milk contain a full complement of enzymes and are therefore more easily digested than cheeses made from pasteurized milk,” says Fallon. While pasteurization began as a way to ensure the cleanliness of milk, it has had many detrimental effects on the milk and its consumers. “Modern pasteurized milk, devoid of its enzyme content, puts an enormous strain on the body’s digestive mechanism,” with the result of allergies, chronic fatigue and a host of degenerative diseases. However, the safety of eating raw dairy is strongly debatable, as there are still substantial risks of infection by the organisms that both boiling and pasteurization eliminate, including brucellosis, a bacteria passed from animals to humans, especially prevalent in developing countries like Mexico.

Aside from pasteurization, there are other destructive properties to the integrity of milk, including pesticides in the feed given to the cows and antibiotics given to fight off infections. And then there is the obvious complication of added hormones, given to the cows to force their endocrine (hormone) systems to go on overwork and therefore produce more milk. All of these are transmitted into the milk and our bodies when we drink it, which leads us to inquire what effects are all these additives having on our physical development.

Energetically speaking, milk is a building food. It is nourishing, of the mother, comforting and even nostalgic for many. Who doesn’t have a memory of being comforted by a tall glass of cold milk and a cookie? Milk is produced to pass on all the blood-building, immunity-enhancing, life-giving nutrients and nourishment from the mother to the child. Therefore, if we’re continuing to eat such a building food, beyond our growth stages what are the effects? If we are constantly introducing building foods into our bodies, without giving them a rest, we will end up with accumulation and constipation of the energy systems.

Cow’s milk is compositionally very different than human milk. As such, it is not a proper substitution for babies when mother’s milk is not available. Goat’s milk is actually a closer resemblance and easier to digest in most cases. “If we put human milk into the system of a human being, the result is smooth growth, correct energy level, and no excess because all the elements are fully utilized…But if we put in cow’s milk, say 100 grams,…we will have 2.4 grams of protein, 85 milligrams of calcium [and 34 milligrams of sodium] in excess of human needs,” notes holistic chef and physicist Anne-Marie Colbin. In light of the task of eliminating such excess, our elimination organs (liver, kidneys, skin, lungs, mucous membranes, and intestines) can become clogged and lethargic—which leads them to excessive buildup and later toxicity in the blood and organ systems. “Many people report a noticeable rise in energy once they stop using dairy products as a main food,” says Colbin. This is an important distinction to make, as I am not against having any dairy in the diet, but it needs to be used only in moderation and only for those who are not suffering from digestive complications from its use.

A high consumption of dairy (homogenized Vitamin D-fortified milk, cheese, etc.) has been linked to many complications with the human sexual organs—cysts, tumors, discharges and infections. This is especially prevalent in women, who seem to suffer more from the building and blocking effects of milk than men. As milk comes from the sexual organs of mammals, it makes perfect sense that they would thereby stimulate activity in the hormone centers in humans. As Colbin so poetically wrote, “Milk is supposed to go out of a woman, not into her.” I had an experience with a female client who was drinking a glass of milk a day and suffering from “unexplained” night sweats. When she stopped drinking the milk, the night sweats ceased. When she started again with her daily leche, the night sweats quickly followed. Coincidence? I think not.

Processes like fermentation and souring make all milk products easier to digest, so in my opinion, it is far better to eat yogurt than to have a glass of milk, for the fermentation adds back in friendly bacteria to help with digestion and your overall gut-health. Try yoghurt, kefir, cottage cheese, and sour cream, for a few.

The bottom line: look for organic (hormone-free), grass-fed, cultured, raw (if you are sure about the health of the cows) dairy. Or as high-quality as is available. Use it as a compliment to your meals, in moderation, and not daily. When you need nourishment from a glass of milk, try asking for a hug instead. “Let food be thy medicine…” and choose your food wisely.

(Copied from April 4th article in La Atencion San Miguel)

Due to limited space in the newspaper, I couldn't fully divulge into all the aspects of milk that I wanted. This is one of the advantages of online blogging...

Recently my world has been revolving around the moon and its cycles and wisdom. I was reading a book called Full Moon Feast by Jessica Prentice, which discusses the lunar connection to food, community, culture, cooking and health, and encouraging its readers to connect to the moon cycles in a very intimate way: through food and feast. Prentice explains, "Naturally, because food was so important in the lives of traditional peoples, many moon names reflect what was happening on farms at a particular time of year, or what people were doing to secure food for the community."

(Milk Moon)

Next month's moon just happens to be called the Milk Moon. "Milk is profoundly intimate. Just contemplating it makes us feel so vulnerable. On a spiritual level, it is symbolic of so much that we are uncomfortable with: our animal nature; our dependence on and love for women; feminine sexuality and sensuality; our birth and thus our death and mortality," writes Prentice. She also explains how she used to be vegan, thinking that milk not only kept us in a docile, infantile state of mind, as Colbin discusses in her famous book Food and Healing, and that she decided it was not the milk nor the cow that was to blame for all its bad press but instead the industrialization of a food that has been limitlessly healing for so many of our indigenous peoples. Prentice asks, "Why are our feelings for this first food so laced with repugnance? Is it because milk belongs to the realm of that Earth-bound femininity that we seek either to dominate or to transcend? Is it the desire for control over the sacred feminine that causes us to overbreed our cows, treating them not as creatures but as units of production?" The specific topic of mistreatment of our cows and milk then extends its tentacles outwards into general mistreatment of all things "sacred" and "natural."

Prentice further disagrees with Colbin's argument regarding the negativity of being dependent on the mother, taking the larger perspective of thinking the "mother" is actually our greater "Mother Earth." "We lash out at all we don't understand, instead of embracing, saving and defending the mystery...To weep and laugh and dance and worship and believe, and to know that there is no such thing as weaning from the Great Mother, is a path of wisdom. We are dependent. If we find a few moments of contentedness in that dependence, it is nothing to run from. Rather, it is something to soak up with every cell of our being. We can and should drink that milk of comfort." The dairy cow is the essential representation of human dependence on the Earth, the sacred feminine, connectedness, and the wisdom that can be found in giving in reciprocal proportion to what we take. Like Great Mother Earth, the cow gives us everything we need.

On that note, it's very presumptuous of me to be the judge of whether or not milk is "good" or "bad." I do believe it is life-giving in its raw and natural state. I smile when thinking of milking a beautiful lotus-eyed Jersey cow regally perched on a rolling green hill in Switzerland. (maybe one day!) Prentice eloquently closes her sentiments on milk by saying this: "On the Milk Moon, may we move beyond our petulant rejection of the things that make us feel vulnerable, and understand that only when we accept our utter dependency can we know the true meaning of freedom and power. May we honor the cow and the Earth and the Great Mother as well as our own mothers, who brought us into the world with tears and blood...and may we honor those who...offered us the milk of human kindness. May we find within ourselves the heroism to seek out all that is [sacred] and rescue it from the forces of destruction. Maybe if we do that, we will get our own hearts back." May each new discovery in your personal health and life bring you closer to the truth.

The Flower Essence of the Month:

Bleeding Heart (Dicentra formosa) pink, North American

This is an essence that I have used on myself, close friends and even clients this month, and therefore felt it pertinent to discuss here:

Bleeding Heart essence is a powerful heart cleanser and strengthener for those who must learn the deeper spiritual lessons of love and freedom. Through Bleeding Heart, the soul learns to fill itself from within with strong spiritual forces, so that the capacity to love another is based on the ability to honor and nourish the Self.

What are flower essences? Check out this web to learn more: http://www.rainbowcrystal.com/bach/bach1.html

What is a Healthy Diet?

2008-02-26T09:35:00.000-08:00

What is a Healthy Diet?

All the time people come to me wanting me to "diagnose" them with a special, rigid diet. As a health counselor, I am not a dietitian, therefore, I do not give "diets." (I will, however, use the word "diet," for lack of a better word, to describe one's daily intake of food.) Most of the writing out there in the wide field of nutrition is talking about restrictions: "Don't eat this and definitely don't drink that!" In my opinion, it is important to follow what can be called "the cramming-out effect", whereby you eat more of the healthier options (whole grains, green vegetables, etc.), which naturally leaves less room to partake of the less healthier foods. Plus, after time you will begin to not want "junk" because of how good you feel not eating it anymore.

It is also necessary to eat what you enjoy eating, for enjoyment is a huge part of health. Food is here to be savored, flavored, and appreciated. However, that being said, when your body is in a healthy state of being, you will naturally desire to eat food that nourishes your body, mind and spirit, so that what you desire to eat will be good for you. Imagine that! In order to limit the confusion—or at least diminish it to a manageable quantity—here are a few general guidelines for a healthy "diet". Keep in mind that my #1 rule for eating is to listen to your body, notice how it feels after a meal, and follow its cues. There are good reasons why you crave salt or chocolate. But that is a whole different article. So on with today's topic:

Health-Supportive Food Guidelines
(adapted from Anne-Marie Colbin's Food & Healing)

1.   The Complex-Carbohydrate Group:
    a.   Whole-grain cereals (2-3 servings daily (1 cup cooked grain)): brown rice, amaranth, quinoa, corn, rye, popcorn, whole wheat, millet, whole-grain bread
    b.   Starchy tubers (2-3 servings daily (1 med. size tuber)): yams, camote (Mexican wild yam), sweet potatoes, etc.
2.   The Protein Group:
    a.   Dry beans & peas (1-2 servings daily (1 cup cooked beans)): split peas, garbanzos, lentils, kidney beans, etc.
    b.   Animal protein (1-5 servings/week (1 fist-size piece)): fish, fowl, eggs, meat
3.   The Vitamin/Mineral Group:
    a.   Leafy-green vegetables (1-2 servings daily (1/2 cup cooked)): kale, collards, chard, spinach, mustard greens, dandelion, etc. (all cooked); lettuce, parsley, dill, cilantro, watercress (all raw)
    b.   The roots & squashes (1-2 servings daily (1/2 cup)): turnips, parsnips, carrots, rutabagas, radishes, zucchini, etc.
    c.   The general vegetables (2-5 servings daily (1/2 cup)): celery, broccoli, onions, leeks, green beans, etc.
    d.   The sea vegetables (2-5 servings daily (1/4 cup)): nori (the kind in sushi), wakame (usually         e.   The nightshades (3-5 servings/week (1/2 cup) only if diet includes dairy): potatoes, tomatoes, eggplant, peppers
    f.   Fresh or cooked fruits (1-2 servings daily (1 cup) according to season)
            •   between meals for raw fruit, as they can upset digestion if eaten with other foods.
4.   The Lactobacillus Group:
    (3-5 servings/week (1/2 cup)): fermented foods, including: pickles, kombucha (beverage), miso, tempeh, sauerkraut; fermented-milk products (yogurt, etc.) are optional
5.   The Fun-Foods Group (weekends, parties, special occasions): milk, cheese, chocolate, sugar, pate, fried foods, "rich foods", etc.

Something very important to note is that when you are incorporating more whole grains and carbohydrates into your diet, these require more thorough chewing. The enzymes that break down the carbohydrates are centrally and conveniently located in the mouth, and when you gulp down your brown rice, the burden of digestion then goes on to the lower organs, which can cause abdominal bloating, gas, and what was perceived as a "healthy" diet can become a bit of a digestive nightmare.

Eat well. Chew well. Be well.

Stay tuned for next month's article, in which I will discuss the growing controversies of Milk: Friend of Foe?

(The original article can be found online at: www.atencionsanmiguel.org. It was published in the February 22 issue.)

Kate L. Short

Holistic Health Counselor

http://www.flowtohealth.net

Looking for last minute shopping deals? Find them fast with Yahoo! Search.

Holiday Stress and the Winter Blues

2007-12-21T10:23:00.000-08:00

Holiday stress and the winter blues
By Kate Short

In San Miguel, we are immersed in a diverse population, many with interests in health and healing. And the majority of these people are women, like me. As a holistic health counselor, I see the need for more dialogue about what is happening in our healing community and to create a community of health-minded women and open the channels of communication to the wealth of information and experiences contained in our beautiful San Miguel.

Haven’t we all had those “winter blues” when you feel bone-tired all the time? You know there is a ton you “need” to do, but you don’t have the energy to lift a finger, not to mention hang Christmas decorations or prepare for family festivities. Even after sleeping, you don’t feel truly rested because your mind is still spinning like a mechanical top. Maybe you just want to pull your blankets over your head until winter is over. Or maybe there’s another option.

Winter is the time of year when nature hibernates. It’s not showy, flashy or exposed. It’s quite hidden, inside its own skin, nurturing wounds and recuperating from the year. What do bears, those fiercest of forest animals do? In contrast to Mother Nature, what are most people doing during winter? Going to parties, extending social circles, being more extroverted than ever; in essence, wearing themselves down. It’s also the time of year, not coincidentally, when people get the most colds, flus and illnesses. Your bodies are telling you that this is the time to slow down, go within and find refuge. It’s time you started to listen.

I remember growing up, how my grandmother made the holidays “picture perfect.” She baked endlessly, decorated the house from top to bottom, and made sure that everyone was happy. She had good intentions, but this felt like a charade. But the era in which she grew up told society that it was not okay for women to be unhappy, especially during the holidays. So my grandmother “Nana” was going to be happy, push or pull. But at what cost? She died, at the spry age of 72, of a heart attack in her sleep. I deeply believe that this was in large part from all the millions of “negative” emotions and thoughts that she continuously suppressed, for fear of being un-ladylike.

The problem with suppression is that it never stays that way, especially in the case of emotions. Emotions always tend to bubble up, either with an explosion or depression, then later in physical cases of cancer and autoimmune diseases. When emotions cannot be expressed, they may feel so heavy that the woman feels she will never escape their grasp. Christiane Northrup, MD, author of Women’s Bodies, Women’s Wisdom and an expert on women’s health, notes that “people who are exposed to what they perceive as inescapable stress actually release opioidlike substances that literally numb the cells of their bodies, rendering them incapable of destroying cancer cells and bacteria if this goes on chronically.” The body physically goes into an immune depression and gives up fighting for its own protection. Northrup continues, “It is not the stress itself that creates immune system problems. It is, rather, the perception that the stress is inescapable— that there is nothing a person can do to prevent it— that is associated with immune system suppression.”

During periods of extreme stress, we tend to “catch” colds or feel run down. Aside from the simple biological fact that stress overstrains the adrenals, it can also overwhelm us to the point of complete and utter withdrawal from life. It’s easy to see the direct connection between stress, depression and immune suppression. When you are depressed, it’s as if you are saying to your body, “Why fight? You’re just going to lose anyway.” Life energy is the desire to live, to reproduce, to thrive. In the depth of your depression, the thoughts you are sending to your body and from your body are literally depressing its proper functioning, suppressing your protective front and your body’s will to fight for its own survival.

Many times depression is completely illogical and cannot be dealt with on an intellectual level. Memories can be buried deep within the cells of your body, and although you cannot still recall the memory, it is there and still affecting your present health, unless you bring them up to be healed by the “light of day” (consciousness).

Use this hibernation season to heal those hidden fears, to go inside yourself and confront what is weighing on your mind and body. If it feels like too much, seek professional assistance. Have a healthy holiday season, one less stress at a time.

Kate Short, a graduate from the Institute for Integrative Nutrition in New York, is a certified holistic health counselor with the Open Door Retreat, a recovery center in San Miguel. She also teaches cooking classes based on the wisdom of eating seasonally and locally. She can be reached at flowtome@yahoo.com.

(The original article can be found online at: http://www.atencionsanmiguel.org/index.php?engsearch)

Cooking for Winter Wellness II

2007-11-27T17:22:00.000-08:00

Cooking for Winter Well-ness II

It’s that time again, for round 2 of “Cooking for Winter Wellness” with Kate. This year, she will be cooking up some delicious Macrobiotic recipes to keep you healthy, vibrant and warm all winter long. Let’s all encounter the good feelings that living a balanced lifestyle brings and have the inspiration to carry us through a beautiful 2008.

El Menú

Starting with...Warming Lentil Soup
Then onto the...Queen Yam Casserole
Quickly followed by...Luscious Barley & Rice
and...Steamy Kale w/ Gomasio
& to sweeten the meal...Christmas Apples Glacé

Bring your appetite, your favorite apron, and your cooking enthusiasm.

The kitchen: 10710 Royal Park Lane, call 469-232-0366 for directions
The day & hour: Saturday, December 15th, 2007, 5:30pm
The offering: $35 per cooking enthusiast (includes meal after cooking class).

To register, please email Kate at: flowtome@yahoo.com

What is the Feldenkrais Method?

2007-11-16T14:45:00.000-08:00

Yesterday I had a remarkable experience: what is called "Functional Integration." It was performed by local Feldenkrais practitioner and friend Paul Voudouris. Feldenkrais is in the same school of body movement as the Alexander method (for those of you who are perhaps familiar with that.) From here, I will quote the www.feldenkrais.com website, for a more definite explication than my own limited experience:

What is the Feldenkrais Method?

The Feldenkrais Method is named after its originator, Dr. Moshe Feldenkrais, D.Sc. (1904-1984) [about], a Russian born physicist, judo expert, mechanical engineer and educator.

The Feldenkrais Method is a form of somatic education that uses gentle movement and directed attention to improve movement and enhance human functioning. Through this Method, you can increase your ease and range of motion, improve your flexibility and coordination, and rediscover your innate capacity for graceful, efficient movement. These improvements will often generalize to enhance functioning in other aspects of your life.

The Feldenkrais Method is based on principles of physics, biomechanics and an empirical understanding of learning and human development. By expanding the self-image through movement sequences that bring attention to the parts of the self that are out of awareness, the Method enables you to include more of yourself in your functioning movements. Students become more aware of their habitual neuromuscular patterns and rigidities and expand options for new ways of moving. By increasing sensitivity the Feldenkrais Method assists you to live your life more fully, efficiently and comfortably.

The improvement of physical functioning is not necessarily an end in itself. Such improvement is based on developing a broader functional awareness which is often a gateway to more generalized enhancement of physical functioning in the context of your environment and life.

(End quote...)
The F.I. (Functional Integration) is a one-on-one session, where the practitioner physically moves your body in a gentle and non-manipulative manner. My session lasted nearly 2 hours, and I had a hard time waking my body up after it was over, as it had gone into a highly relaxed state. The day after, today, I have experienced a few "healing reactions" such as a mild headache and some moodiness. But this is normal with any type of body work, after energy has been moved and is finding its way out of the body. Now I'm feeling better than ever!

I had previously taken some group classes with Paul, finding them to be both relaxing and extremely challenging. (It's not always easy to exercise your mind while moving your body!) For those of you interested in finding a practioner in your area, visit the official Feldenkrais website. I highly recommend checking out the classes and the one-on-one "Functional Integration", if only for a new and revitalizing body-mind experience.

For those of you already in San Miguel, you can contact Paul @: 044-415-151-1602
email: pvoudouris@yahoo.com

Saludos,
Kate

The Feel of November

2007-11-08T15:59:00.001-08:00

As the clocks fell back (and we all became confused about what time it really was), perhaps you found yourself wanting to linger in bed a little longer, even though you had slept your usual 7-8 hour night। Perhaps you are still wondering what is happening, and why you are feeling “lazier” or simply different than before. I have one word to offer up, and that is: Autumn.

There is a wonderful calendar called “The Time is Now” by Nikki McClure, that each month has a different verb to describe the month and a beautiful, corresponding drawing. November’s verb is “capsize”, and to demonstrate this is a woman, reading with her young son in the bathtub, water spilling out over the edges of the basin. To me, this total picture evokes finding quiet among chaos. It has the warm sensation of being emerged in the intimacies of life, while the noise and chaos of outdoors pass by without worry. The word “capsize” brings to mind not only water (the element of winter) but also the desire to reinvent our lives, turn them inside out and change that which is not to our liking.

November is a transitory month between autumn and winter, when we begin to withdraw from the noisy world and focus more on family, friends, and personal projects. In the States as well as here in Mexico, November is the month to celebrate thanks for all that we have and all that we are, as in the day of thanks-giving and “Dia de Muertos”. As we turn towards winter, our physical, emotional, and mental energy is directed towards our centers, like the trees going into themselves, losing their leaves and outward extensions in order to reinvent themselves in the coming Spring. Do you find yourself feeling less out-going and more internally-focused? Perhaps you are wondering why you are not exactly in the festive spirit of things. I say, grab a blanket, hot tea and your favorite book or journal, and explore the world that lies inside, the journey will bring you back to your own internal wisdom.

On the nutritional level, after summer’s hot, external energies have burned up excess calories, the body naturally comes to autumn’s search for better health, replacing empty calories (sugar, white bread, low-quality oils) with nutritious alternatives (agave, brown rice, extra-virgin olive oil). This is the time of year when your body will begin to store fat, vitamins, and minerals, so it is important that you are providing a full-spectrum of nutrition which will nourish your body all year long, including whole grains, seasonal vegetables and fruits, omega-3 fatty acids, sufficient fiber, and good quality protein and fat. Not to worry, ladies, if you do it right, the fat you gain will be easily shed when the warmer weather arrives and the world comes alive again.

Last weekend I went out to the local organic farm Trinidad with a friend. What a renewing experience, to see all the hardy greens (chard, mustards, dandelion greens, kale & spinach) growing in the cool, early autumn morning air! While in this beautiful environment, it is easy to remember why eating seasonally is so key to maintaining balance in the mind and body. When you eat what is seasonally and locally growing, you are attuning yourself with your immediate environment.

This is why in the autumn, if our bodies are in balance, we tend to crave more root vegetables, meat and dairy (fattier foods), hardy green vegetables, and less of tropical fruits and high-carbohydrate foods. Protein and fat build and create heat in the body, the kind of protection we need for the winter. It is only natural to gain a few extra pounds during this time of year; not because of all the pumpkin pie and extra holiday helpings, but because your body is insulating itself from the mounting exterior cold. Generally speaking, this is not the time of year to shed, diet, or make huge changes in your diet (unless those changes mean you are eating more whole, organic, seasonal and local foods, which is always a good idea.)

Attuning your diet, emotions, mentality and energy towards the spirit of autumn will bring you more clarity, flexibility and balance. Think about the word “capsize.” What parts of your life need a little more of the intention of re-invention? Whether it be within your relationships, your physical health, your spirituality or home life, focus on those and, like the tree changing colors, don’t be afraid of trying something new, reinventing yourself or listening to some forgotten dream that beckons you. Turn your eyes inward and see what there is to see, and you just might find your authentic colors, and the inspirational energy to accompany you through the long and cold winter nights.

2007-10-12T16:21:00.000-07:00

Turning Our Selves Toward Autumn

Element: Metal
Color: White
Quality: Harvest
Organs: Lungs (Yin) and Large Intestine (Yang) Action: Storing
Elimination Organ: Skin
Emotion: (when in balance) Happiness;
(when out of balance) Depression
Taste: Pungent
Food: Rice, Root Vegetables
Direction: West
Sensation: Dry
Sense and Sense Organ: Smell & the Nose
Smell: Rotten
Excess eliminates as: Weeping
Fluid: Mucus
Indicator: Body Hair
Time for: Realization

Aah! Autumn...the leaves are beginning to change colors, into those brilliant yellows, golds, oranges and reds. The animals are gathering their nuts and seeds for winter’s rest. And the pull of more sleep and less outward activity is bubbling up from the depths of your intuition.
Autumn is the time of harvesting the crops we planted in spring and summer. We shall also see if the seeds of life we planted, in our health, relationships, and workplace, will reap us benefits or detriments. Like every season, the energy that you produce in the prior season will effect the following one. Now is the time those effects will most likely manifest. It is also the time when nature begins to shed its layers, the trees its leaves, and we humans shed our skin and sometimes our material belongings, preparing our bodies and homes for the storing and holding that comes with winter. In the autumn, food is ideally plentiful, from the harvest. Along with the fall crispness, the spirit of sharing feasts with our friends, family and those dearest to us is in the air.

After the equinox–which this year fell on September 23rd–the nights begin to stretch themselves out, like a blanket across the day, and sleeping longer hours is usually the body’s answer to autumn’s call towards winter. We can feel that something is changing, in our bodies and minds, and we can respond to these changes by listening to our bodies, resting if we need to, eating the foods that are growing in season, and directing our attention to internal activities that reflect autumn’s essence of gathering and the realization of our efforts gone before. This doesn’t imply dwelling in the past, but instead taking a fuller look at what is happening in the present, and realizing what is helpful or harmful, what you what to emphasize and what needs clearing. Autumn is the perfect time to detox, depressurize, de-clutter, disentangle and disengage from those activities, people, emotions and thoughts that no longer serve your greatest goals and visions about your life.

For many of us this is the time of year when we get the most colds, feel the most worn down and just want to withdraw into ourselves in preparation for winter’s cold. You may be having a cold, with mucus coming out of your lungs and sinuses. Since the organs associated with autumn are the lungs and large intestine, these are the organs that will be showing off any imbalances or accumulation of toxicity and waste. If you have taken good care of your body, mind and spirit during the last six months, you will be feeling the joy in gathering and storing up for the season ahead. If not, you may be feeling depressed, overwhelmed, and in need of a good emotional and physiological autumn cleanse.

In general, pre-autumn is a great time for letting go. Recently I performed a ritual to let go of stagnant energy and ideas. It really helped me to get into the present and realize what I was carrying around that I no longer needed, what was weighing me down physically, mentally, emotionally and spiritually. Try to find a way you can symbolically or literally unload what you no longer need (i.e. cleaning house, donating clothes, doing a cleanse, etc). In this way, you will create room for storing and gathering those things that will serve your highest will. (*I’ll go more into the particulars of the ritual at the end of this article, for those of you who are interested in creating your own season-transition ritual.)

In general, it is best to make gradual changes to your diet when you are making seasonal transitions. Adding more root vegetables, sweet and sour flavors (think of the fruits like apples and pears that naturally come in the autumn), and cooking your food (baking, sauteeing) will transition your body from the fresh, raw-food diet of summer to the warmer, heartier and heavier meals that sustain the body during autumn and winter’s cold. Depending on the climate where you live, it will slightly or significantly vary what foods are in season and when your environment begins to transition from summer to autumn.

Also remember to rest. As the days get shorter, your energy is moving inwardly, so you will have less available to put into external activities. Do things that conserve your energy, like meditation, reading, or taking naps (but be careful not to sleep the whole day away). Part of this inward momentum is deep contemplation. It is a great time for writing or doing those procrastinated house projects or art, for harvesting your inner creative abilities which may have gone dormant in the very physical energy of spring and summer. Get lots of rest, drink plenty of water, and take care of yourself. These are keys to a smooth transition in any season, but particularly when entering the autumn and winter.

Below you will find some delicious autumn recipes, which should be adapted to fit your particular environment and available seasonal foods. I’ve also included the details of my season-transition ritual; plus, tips on doing a cleanse, for those of your who are interested in that aspect. I just finished doing a 5-day juice cleanse and am now feeling more vibrant and clear. My favorite times to cleanse are between summer and autumn and then between winter and spring. Remember that cleansing happens on more than just the physical level. It goes into the releasing of emotions and destructive thought-patterns. It’s really about tuning in to yourself, your body, your thoughts, emotions and intuition. For more information and/or details about cleansing, or if you want some support during your cleanse, please contact me for more information at: flowtome@yahoo.com

Again, let me just say: Welcome to Autumn, where your intuition awaits...

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Autumn Recipes, sure to please:

1) Colorful Kale and Autumn Vegetable Stew
(from http://www.care2.com/)

1 1/2 cups water

2/3 cup short- or medium-grain brown rice, rinsed

1 tablespoon olive oil

1 medium-large red onion, chopped

2 cloves garlic, minced

6 to 8 ounces fresh kale

2 to 3 medium sweet potatoes, peeled and diced

4 cups water with 2 vegetable bouillon cubes, or 1 32-ounce carton low-sodium vegetable broth

1/2 teaspoon grated fresh ginger

1 teaspoon dry mustard

2 small yellow summer squashes, diced

2 medium ripe tomatoes, diced
2 tablespoons balsamic vinegar, or to taste

Salt and freshly-ground pepper, to taste

1. Bring 1 1/2 cups water to a boil in a small saucepan. Stir in the rice, then cover and simmer gently until done, about 35 minutes.
2. Meanwhile, heat the oil in a soup pot. Add the onion and saute over medium-low heat until translucent. Add the garlic and continue to saute until both are golden.
3. Trim away and discard the thick midribs from the kale leaves. Chop the kale into bite-sized pieces and rinse well in a colander. Add to the soup pot along with the sweet potatoes and water with bouillon cubes. Add the ginger and mustard and stir well. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 10 minutes.
4. Stir in the squash and tomatoes and simmer until the kale and sweet potato dice are tender, about 15 to 20 minutes. Mash enough of the sweet potato with the back of a wooden spoon to thicken the base.
5. Season with balsamic vinegar, salt, and pepper.
Serves 6 to 8.
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2) Simple Fall Tonification Stir Fry
(from Deepest Health:Exploring Classical Chinese Medicine online blog)

4-5 cloves of garlic (sweet, pungent, affinity for the Lung)
half an onion
5-6 carrots (sweet, neutral, affinity for the Lung)
.5 - 1 pound mushrooms (oyster or shiitake are especially appreciated, generally sweet, affinity for Spleen/Stomach)
2-3 parsnips (white, sweet)
collard greens or other deep leafy green (mostly bitter, but just great for health)
1 pound tofu (white, resonant with metal energy)
sesame and/or olive oil for sauteeing
rice or balsamic vinegar (sour)
shoyu, Braggs or other soy-sauce like liquid (soy sauce is too strong, so use less if this is your only choice)

1. Cut the carrots and parsnips into similar sizes, leaving the carrots slightly larger. Quarter the mushrooms (if they are large, halve them if they are smaller in size). Chop the onion roughly. Dice or crush the garlic. Remove tough stems from the greens, wash thoroughly, and roughly chop the leaves and tender stems. Chop the tofu into cubes about 1 inch by 1 inch.
2. Fry the tofu first in a mixture of sesame and olive oil. I use about a medium-high heat. Allow the tofu to brown, which requires that you do not turn it too often. It won’t be perfect, don’t worry. Once the tofu is browned, add the garlic and onions, cook until the onion is translucent. At the same time, add vinegar liberally (about 1/8 cup) along with about half as much shoyu or other seasoning liquid and a dash of salt and pepper. Add the carrots and parsnips, cook until the parsnip is tender - about 10 minutes. Add the mushrooms and watch them - they will release liquid about 3-4 minutes into cooking - continue to cook until this liquid is mostly absorbed again. Finally add the greens and cook the entire mixture, adding salt and pepper along with splashes of vinegar until the taste of the tofu is to your liking. Focusing on the taste of the tofu is important as it has been cooking the longest and has absorbed the greatest number of different flavors.
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3) Purifying Puréed Beet Soup
(from Natural Health magazine)

3 medium beets, trimmed
2 medium carrots, trimmed
1 cup cultured low-fat buttermilk
½ cup light sour cream, plus extra for garnish
½ cup orange juice
salt & pepper to taste
1 small bunch chives or parsley for garnish

1. Place the beets in a pot of boiling water and cook until very tender, about 45 minutes. Halfway through the cooking process, add the carrots. Remove the vegetables to a work surface and let cool. Remove the beet skins, and cut the vegetables into chunks. Reserve 1 cup of the vegetable broth.
2. Combine the buttermilk, sour cream, orange juice, and just-made vegetable broth in a medium-sized bowl.
3. In a processor fitted with a metal blade, puree the beets and carrots. Slowly add the butter milk mixture to the pureed vegetables, switching the processor on and off if necessary.
4. Transfer soup to a cooking pot; warm over medium heat. Season with salt and pepper. Garnish each serving with chives and extra sour cream, if desired.

Autumn Ritual: Letting Go of Limitations & Seeing Possibilities

**Find a quiet place, where you will not be interrupted, and can have a few moments of meditation for yourself. I performed this ritual at night, but any time of the day when you have quiet time is best.

I began the ritual with a breathing exercise and two candles. I chose white and orange (white to represent the clearing of the old and useless "stuff" from my life; orange to represent the coming of autumn). You can chose any colors that seem appropriate to you or that speak to your intuitive nature. I then turned off all the lights and began the breathing exercise: I inhaled and imagined possibility filling me up and as I exhaled I breathed out all my self-imposed limitations. (I did this for about 5 minutes).

Then I closed my eyes and imagined that there was a cord or string between my first chakra (at the base of the sacrum) and the candle’s flame. Then I imagined all the thoughts, fears, emotions, diseases and limitations that I feel from time to time going out of my first chakra and into the candle. The flame of the candle served me as a portal to the earth, imagining the flame connected to the center of the earth, and as I sent my thoughts into the candle, the earth burned away all the negative and useless thoughts and emotional energy, returning them from whence they came. After I felt that everything that needed to be cleared was gone from me, I blew out the white candle.

(Followed by a brief moment of silence and gratitude and feeling the difference in my body, the effects of the clearing.)

Then I lit the orange candle; this time with the intention that this candle represent all the goodness, vitality, abundance and concentration that comes with autumn. I imagined my dreams being realized, feeling joy, creativity, happiness and gratitude in every cell of my body; this time with the imaginary string between the candle and my third-eye chakra (in the middle of the forehead, between the eyes). I felt the candle’s abundance and grace filling me up, from my third-eye, down through all my chakras, filling my aura with this glowing orange warmth. When I felt that I was completely filled, I then blew out the orange candle.
(Followed by another brief moment of silence and meditation on what had just occurred, feeling the difference in my body, mind and spirit.)

I did not read about this ritual from a book. I only gave out the intention that I wanted to do a symbolic ritual for letting go, and this is what my intuitive voice told me to do. Take the particulars of this ritual in mind, and then listen to what your own inner voice says to you. It’s always best to make something your own, using your creativity and intuition as your guides.

Autumn Cleansing

There are many different ways you can cleanse, some definitely more extreme than others, and it depends on your level of toxicity and experience with cleanses as to which is right for you.

Here are some that I have tried and believe in:

1) Do a week of juicing and liquids (soups). This means only juice, no solid foods. Use fruit juice like apple, pear, ginger in the morning. Then in the afternoon and evening, use vegetables like: celery, beet, carrot, cucumber. (Or whatever appeals to you). Ginger is great for people with "cold" conditions, or who have a cold stomach/slow digestion. If you start to feel weak, try eating more soups, something like miso with seaweed, or something really simple like organic brown rice that has been cooked in lots of purified water.

2) Stanley Burrough’s Master Cleanse:
2 Tbsp. fresh squeezed lemon juice
1-2 Tbsp. 100% maple syrup
1/10 tsp. cayenne pepper
8 oz. spring water
Combine all ingredients in a glass bottle (as the lemon may leech from a plastic one), drink throughout the day. Multiply the ingredients for a larger batch. Drink liberally 8-12 glasses throughout the day. It is safe to do this, drinking only this, for 1-2 weeks. (You can find a plethora of information about this one online.)

3) Eat only organic, whole foods. This means: fruits, vegetables, whole grains, fish, olive oils, etc. Limit your intake of meats and dairy (especially the non-organic variety) and refined sweets and flours. Sugar impairs the immune system, and too much sugar and refined white flour makes the liver lethargic and less efficient. Beets are a great food for protecting the liver, which is the organ that flushes toxins from the blood. I suggest eating only soup for dinner, as it is easier to assimilate, and the digestive system is at its highest function around lunchtime, which is when it’s best to eat your heartiest meal of the day. Try the beet soup recipe, found above.

4) During cleansing, whichever form you decide to try, drink a laxative tea in the morning and an hour before bed. This will help ensure a healthy, cleansing bowel movement in the morning. You can find many already prepared teas in your local health food store. One I like is called "Smooth Move" by Traditional Medicinals. Do not continue using the laxative after your cleansing period, as you don’t want your bowels to begin relying on that for their daily inspiration.

Again, if you have any concerns, questions, and/or comments about cleansing or any of the ideas discussed above, please don’t hesitate to contact me at: flowtome@yahoo.com
Here’s to your health and a long, happy and prosperous life!!

Sources: Dr. Elson Haas, M.D.'s Staying Healthy with the Seasons & Paul Pitchford's Healing with Whole Foods as well as other Chinese medicine & Taoist inspired articles.