Moroccan Ramadan Soup

This is the perfect soup for a cold winter day! 

 

Ingredients: 

• 1 ½ cup cooked or 1 can garbanzo beans (rinsed & drained)
• 1 ½ cup cooked or 1 can white beans (rinsed & drained)
• ¾ cup uncooked green lentils (rinsed & drained)
• 1 cup cooked brown/black rice
• 2 cups/ 1 diced onion
• ¾ cup celery (including leaves) diced - 2 long stalks
• 4 cups fresh or 1 can diced tomatoes
• 4 - 8 TBSP of chopped cilantro
• ½ - 1 cup chopped parsley
• 2 ½ quarts vegetable stock
• 2 TBSP olive oil
• 1 Tsp tumeric  
• ¼ Tsp (2 packets) saffron
• 1 Tsp fresh ginger chopped, or minced from jar  
• 1 Tsp - Tbsp of cinnamon
• 1 Tsp ground black pepper
• 1 Tsp sea salt or to taste

Cooking Directions:

  

1. Heat the oil in soup pot over low heat. Add diced onions for 5 - 10 minutes stirring until tender and starting to brown.
2. Add the *spices and celery and sauté for an additional 3 minutes. 
3.  Add the tomatoes and continue to cook for 5 minutes.
4. Add the vegetable stock, lentils, and cooked beans. Bring to a simmer and add a sea salt and ground pepper.
5. Simmer for 30 minutes and check the lentils for doneness.
6. When the lentils are cooked (soft but not mushy), add the cooked rice, cilantro and parsley. Stir and simmer 2 minutes.
7. Taste and adjust the seasoning with sea salt & pepper.

Enjoy!

Why Holistic Health Coaching Works

Around this time of year, you may hear people talking about dieting. However, most diets don’t take into account your “whole” life – why you crave sugar or salty foods, for example, or what other stressors may be sabotaging your efforts.     

Most diets don’t include “whole” foods either; instead they suggest or offer packaged and processed meals, bars and shakes filled with sugars, salt and chemicals. Most importantly, diets are difficult to sustain—are you really going to eat packaged food or count calories or points for the rest of your life?

Holistic Health Coaching is not a diet, it’s a new way of eating and well-being that encompasses your whole life. The key to its success is something “diets” just can’t offer: one-on-one support and guidance. Working with a holistic health coach, you will:

• Understand what triggers your “emotional eating”

• Learn things about yourself that you might not realize are contributing to weight gain or low-energy.

• Develop a personal plan for achieving your goals and overcoming real obstacles

• Learn how to cook fast, easy, healthy recipes AND how to order healthfully in a restaurant)

• Detox other areas of your life so you sleep better, feel better, look better

• Learn how to read food and nutrition labels and avoid “health-zappers”

• Get support from a coach who understands you, cares about you, and can provide you customized guidance to help you address your unique challenges and keep you on track

With Holistic Health Coaching, there are no points to count, no “re-entry” into the real world, and no packaged, processed foods. Soon you’ll be in control of your food instead of your food being in control of you.

How To Keep Your New Year's Resolutions

Every January 1st, 41 percent of Americans resolve to lose weight or get in shape. (More than half have made this same resolution for five years or more!) In fact, health clubs and gyms see an increase in membership of 25% during the first week of January alone! But by January 30th, 95% of resolutions are dropped and most of us quickly go back to our old habits. What can you do to achieve your health and wellness goals this year?      

                             
Here are 5 Top Tips for turning your dreams into reality this year:

1. Do just think it, it “write.” Studies show that the simple act of writing down your intentions helps your mind and body connect and increases your chances of success. Select no more than three resolutions and write them on a piece of paper. Include specifics that you can measure (i.e. I will lose 10 pounds by March 1st; I will have no more than one glass of wine per week). Post your resolutions in a visible place -- your bathroom mirror or the dashboard of your car, for example, and say them out loud to yourself each day.

2. Plan ahead. Now that you’ve created your resolutions, plan the specific actions you’ll need to take to achieve them – don’t leave it to chance! For example, if your goal is to "exercise daily," mark your calendar with the workout classes you’ll attend. Pack your gym bag the night before, and take healthy snacks to work or in your car for pre-workout energy. As another example, if your goal is to “eat healthy meals” cook a week’s worth of soup, quinoa, vegetables, beans, etc. and pack your lunch each morning. 

3. Get to the source of what’s sabotaging your efforts. Are you in a bad relationship that causes you to splurge on sweets every night? Are you stressed out at work from a demanding boss and feel too drained to exercise after work? Keep a journal and get in touch with what's eating you. See if you can make slight changes to the way you respond to situations. Or perhaps it’s time to look for a new job or relationship! When you are able to recognize and tackle the root cause of why you eat or why you don’t exercise, it will be easier to reach your goals without turning to food for “comfort.” 

4. Visualize what your life will look like when you achieve your resolutions. Start by asking yourself: What do I want and why do I want it? If you resolve to lose 20 pounds, how will this benefit you? (i.e. more energy, more confidence, longer life.) Picture how you will look – what are you wearing? A little black dress? Skinny jeans? How do you feel? Visualizing yourself as having achieved your goals will help you stay on track toward what’s truly important to you.

5. Share your resolutions with friends and family. When you tell others, your commitments become more real and you become accountable. Consider finding a “workout buddy” or invite friends over to cook and eat new healthy recipes. 

Follow these 5 top tips and this may be the last year you make a New Year’s resolution to lose weight or get healthy!

Simple Strategies for a Healthy and Less stressful Holiday Season

T’is the season for overeating, over spending and stressing out! During this time of year most of us are running around trying to find the perfect gift for friends and family. We get overwhelmed with the hustle and bustle of the holiday season, attending holiday parties, cooking holiday meals, all the while getting stressed out, eating unhealthy and putting on the dreaded holiday pounds. But it doesn’t have to be utter insanity! That’s not what the holidays are for. You can have a wonderful holiday season that is healthy and less stressful, by following theses simple strategies.

Here is a list of 10 tips to help you have an enjoyable, healthy and less stressful holiday season.

• Keep it simple: Most people appreciate small, thoughtful gifts just as much as expensive ones. It shows you put some thought into it and it makes the gift more personal. Making crafts, homemade baked goods, framed photos with an added personal touch, homemade recipe book, or a book you know they wanted to read. These are simple gifts that are inexpensive and come from the heart.
• Eat in Moderation: You can still enjoy all the food at the party including the sweet stuff if you eat in moderation and try not to eat too late.
• Breathe: When you feel yourself starting to get stressed, the easiest and quickest way to reduce it is by breathing. The proper way to breathe to help you relax is by breathing in deeply, so much that your lungs expand for 4 seconds, then hold your breath for 4 seconds then breathe out completely through your mouth for 4 seconds. Do this for 3 or 4 rounds and you will start to feel your stress melt away. You can do this in your car, in your bedroom or anywhere. It will take you less than 1 minute to regroup.
• Stick to Your Regular Healthy Habits: Continue with healthy lifestyle habits. Be sure to not skip meals or workouts, get enough sleep and stay well hydrated. These are the simple things that will help you stay energized and able to enjoy the holidays without burning out.
• Avoid Excuses When it Comes to Exercise: This is the time of year when we create every excuse in the book not to exercise. We say we are too busy, we have no time or it’s too cold to go to the gym. You don’t have to go to the gym to exercise. Take a walk after dinner, pop in an exercise dvd, take the stairs, park the car further out at the mall parking lot so you have to walk, or dance at the holiday party instead of being a wall flower.
• Relax Every Day: Find at least a few minutes during each day for some healthy relaxation. Be it meditation, reading a book or a warm bubble bath, are all are terrific ways to unwind for a few minutes. Be sure to get at least one relaxing activity in each day.
• Drink A Lot of Water: Drinking water will help you feel full. Add a little lemon for flavor or have a flavored sparkling water. Try to stay away from sugary soft drinks. Sugary drinks will increase cravings and make you feel hungry.
• Creative Visualization: When you feel stressed-out take five minutes to visualize your special place. Close your eyes breathe and see yourself travel to place of relaxation. Be it a beach, laying by a relaxing fireplace or in a cabin with your special someone. Do visualization for five minutes and feel the stress disappear so you can move on with a less stressful day.
• Don’t Drink Like A Fish and Drive: Go easy on the alcoholic drinks. Remember we want to make it to the New Year. If you plan on drinking make sure you have a designated driver or a way to get home safely. Drinking in moderation is always the safest and healthiest way to go.
• Do Something Special For Yourself: We do so much for others during this time of year and often we forget to do things for ourselves. Treat yourself to a massage, a manicure, a pair of new shoes, or something as simple as a movie. Doing something special for yourself during the holiday season helps you feel happy and less stressed, plus you deserve it!

These are just a few simple strategies that you can use to make things go smoothly for you. The holiday season should be one to enjoy with your friends and family. Too much stress and too much overindulgence will come back to haunt in the New Year. Happy Holidays!

Barley & Wild Rice Stuffing (Recipe provided from Tufts University Health & Nutrition Letter)

Ingredients:

2 tsp olive oil

1 ½ cups chopped white or yellow onion (about 1 large)

1 cup chopped celery (about 3 stalks)

½ cup uncooked pearl barley

½ cup uncooked wild rice, rinsed

1 tsp dried thyme leaves

3 cups reduced-sodium chicken broth or vegetable broth

1 bay leaf

½ cup slivered almonds (2 oz.)

½ cup dried cranberries

2 TBSP chopped fresh parsley
Freshly ground pepper to taste
Instead of a traditional stuffing, try this healthful, lighter alternative! It has a slightly chewy texture and nutty flavor.

Cooking Directions:

1. Heat oil in a Dutch oven or 4-qt pan over medium heat. Add chopped onion and celery and cook, stirring often, until softened (3 to 5 minutes). Add barley, wild rice and thyme; cook, stirring, for 30 seconds. Add broth and bay leaf; bring to a boil; reduce heat, simmer and cook covered, 45 minutes.
2. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until lightly golden and fragrant, 3 to 5 minutes. (Alternatively, toast almonds in a small baking pan in a 350-degree oven or toaster oven for about 10 minutes.) Transfer almonds to a plate to cool.
3. After stuffing has cooked for 35 minutes, lift lid and stir in dried cranberries. Simmer, covered, until barley and wild rice are tender and most of the liquid has been absorbed, about 10 more minutes. Discard bay leaf. Add parsley; add pepper to taste. Fluff with a fork and sprinkle top with toasted almonds, or allow guests to sprinkle almonds per serving.

        Makes 8 half-cup servings.

Tip: You can make the stuffing ahead of time; cover and refrigerate for up to 2 days. To reheat, place stuffing in baking dish, add 1/8 to ¼ cup water and cover. Bake at 350 degrees for 25 to 30 minutes, checking to test temperature and avoid overcooking. Sprinkle with almonds just before serving.

Healthy Thanksgiving Tips

1. Be a Thanksgiving grazer: Load your plate with vegetables and whole grains and, if you eat meat, a side turkey. When the rest of the dishes and desserts are passed, choose one or two that you really want and put just a spoonful of each on your plate - not an entire serving. That way you will get a taste of the holiday foods you love most, without overeating or feeling deprived. (Two foods I always skip are white potatoes and bread. What foods are you willing to skip this year?)
2. Go for alternatives, not abstinence: I've roasted sweet potatoes with a sprinkle of cinnamon and nutmeg instead of marshmallows, for a lighter, healthier dish that still shouts "Thanksgiving!" This year I'm making wild rice pilaf as an alternative to stuffing (see the delicious recipe below). Be adventurous and make a healthy dish for your guests. And who knows?  They may prefer your delicious, healthy dish. :0)
3. Skip drinking your calories:  You don't have to imbibe spirits to get into the spirit of the season.  One option is to have a glass of red wine with dinner, then switch to sparkling water with lemon. This year, for a dash of holiday whimsy, I'm going to crush some fresh pomegranate seeds (you could use raspberries, blueberries or even cherries) and drop them into my water glass, stir and sip.  Yum!
4. Pace yourself:  Remember, Thanksgiving kicks off a "season of eating" if you let it. And this year, we've got a two-for-one - the first day of Hanukkah coincides with Thanksgiving. If we begin the season of eating with a little to much gusto, it can start a domino effect that can happen from consuming large amounts of sugar, alcohol and dairy (and potato latkes!). Also, remember that food temptation is only one stress of the holidays; house guests, family dynamics and kids home from school all can send you running to the refrigerator. Be aware of your relationship with food and how you feel after indulging. Do you have a headache?  Do you Feel bloated? Are you exhausted?  Is your mood a bit moody?  Why ruin your holiday by not feeling your best? Reducing or eliminating sugar, alcohol and processed foods  and adding in fresh whole foods will help you avoid these symptoms, feel better and have more energy.
5. Don't throw it all away: Even if you do over-indulge on Thanksgiving day, remember, it's just one day. Don't throw away all of your hard work by turning one day into a long-weekend marathon of eating. Stock up on disposable containers and send guests home with all of the leftovers. Find out if a shelter will let you donate uneaten pies, cakes and casseroles. You can't eat it if it's not in your house. If you have to, you can always toss out the temptations; after all, which is worse: throwing away food or throwing away your hard-earned health and wellness practices?
6. Find other ways to enjoy the holidays:  Bundle up and take a walk after the big Thanksgiving meal. Organize a game of touch football. Pull out the board games and close down the kitchen. Build a fire and tell stories or watch old family videos (remember those?). Go around the table and take a moment to share what you are most thankful for this year. When everyone slows down for a minute, it reminds us what the holiday is truly all about... Giving Thanks.

Spooktacualr Halloween Alternative

As a nutrition specialist and caring aunt, I’m always looking for healthy and fun alternatives to sugary treats during the Halloween season. As I searched around I came across four delightful Halloween books by Children’s book author Donna Davies, which is a healthier alternative to the sugary sweets and a positive way to celebrate Halloween with your children. Donna Davies dubbed “The Halloween Queen,”is an independent self-publisher from upstate, NY. She created All Hollow’s Eve press http://www.allhallowsevepress.com/ and is also the creator of the on-line magazine The Hudson Valley Halloween Magazine.

http://www.hudsonvalleyhalloweenmagazine.com/

These Halloween books will fright and delight your children in full-color with beautiful illustrations by Rob Peters. These books are spooky but not too spooky to scare your children and cause nightmares, they are great for this season and anytime of the year! Your little ghouls and goblins will love the fun adventures of all the adorable characters in the stories.These are great books for any child who is learning to read and the pictures and colors are a feast for their little eyes!

The first book is The Halloween Queen Who Lost Her Scream. Your little one will enjoy the adventure of the Halloween queen and her ghoulish friends as they embark on a journey to help the Halloween Queen find her scream that was stolen from her. Will they find her scream before Halloween? I won’t reveal the ending that is part of the treat of reading the story.

Her second book Sleepy Hollow and The Road You'd better Not Follow was inspired by Washington Irving’s 1820 short story, “The Legend of Sleepy Hollow,” and her personal experiences in the Sleepy Hollow Cemetery one fall evening. The story is about a little girl who is trying to find her way home, when she unexpectedly runs into the headless horseman and the adventure begins!

Night of The Candy Creepers is another great Halloween story that is sure to be a treat for your little ones. In this story, a little boy dressed as Dracula for Halloween goes trick or treating and feels he is being followed. Could it be the candy creepers creeping around for his candy? You will love the twist at the end as the candy creepers are revealed! It’s sure to bring back childhood memories!

Bye, Bye Boogeyman is a fun tale of a little girl who turns the tables on the boogeyman. This is an excellent book for children who are afraid of the boogeyman and monsters under their bed.

All of Donna Davies books are available through Amazon, Kindle, Nook and Kite readers. You can also get the animated version of her books on iTunes. http://kitereaders.com/2013/10/01/spooktacular-hallowee-n-specials-week-1/

This Halloween create a new healthy Halloween tradition by giving your little werewolf or witch one of these frightfully fun Halloween books. It may not be candy, but these Halloween books are certainly a treat!