Archive for Nutrition

Lucky Devil Bread

I have gotten so many requests for this bread recipe, I’m gonna cut right to the chase.

NO GLUTEN.
NO REFINED SUGAR.
NO FLOUR.

I found the original recipe here and along with half the internet, could not believe my good fortune. After following the recipe spot on a few times, I wanted to make some changes to it for myself.

Then I got into making traditional bread and did a lot of reading from Josey Baker who taught me to always toast the nuts and seeds first. I do it for everything now. It’s an extra step, not nearly as much of a pain in the ass as everyone makes it out to be, and it increases the depth of taste like 42 times. So toast the seeds and the nuts.

This recipe is incredibly forgiving and you can make it your own a hundred different ways. The important things that you want to stick to are the psyllium husk and the chia. They hold the bread together. Plus they provide so much fiber. And I should say, this bread is a great comrade in the Getting Digestion Moving department and is more enjoyable than anything a doctor will give you. Plus, it wows guests. And it’s easier than falling off the sidewalk. Which, come to think of it, is sort of a challenge, so pick a new metaphor. Just like in this bread feel free to do swapping. You can use walnuts, dried cherries, cacao nibs… whatever. The important part is that you try it. The tough parts are the ones where you have to wait. DO THE WAITING. Even though, as Tom Petty has told you a million beautiful times, the waiting really is the hardest part.

Dry Ingredients

2c gluten free oats (make sure the package says GF!)
1/4 c psyllium husk
1/2 c raw pumpkin seeds
1/2 c raw sunflower seeds
2T + 1t chia seeds
1/2 c chopped raw almonds
1t sea salt
3/4 c flax seeds

Wet Ingredients
1T maple syrup
2T olive oil
1T melted coconut oil
2c warm filtered water

Preheat the oven to 350 and in a thin layer on a baking sheet, toast your sunflower, pumpkin, and flax seeds along with the chopped almonds for 12 minutes. Combine the toasted goodness with the other dry ingredients in a large mixing bowl. In a smaller bowl whisk together your wet ingredients, then add the wet to the dry in the big bowl. Mix everything together. A LOT. You can use a rubber spatula or just your clean paws.

Put the mash into a loaf pan you have oiled well with coconut oil. Now chill the “dough” for AT LEAST two hours, but if you can chill it longer, do it. See? There’s The Waiting, Part 1. Now preheat oven at 375 and when it’s ready, move your loaf pan to the oven for one hour. Now. Here’s The Hard Part #2: let the loaf cool for 2 hours. I know it’ll be tough, but it helps the bread come together in a way that’s worth it.

I like to double toast my slices. My favorite is to double toast, smear a quarter avocado on the slice, add sliced radish and an egg over medium. DELISH! Other nice things: melted coconut oil with cinnamon. Slathered in butter, straight up. Topped with banana slices. Topped with sautéed mushrooms and a drizzle of toasted sesame oil.

Have at it people. DO YOUR THANG. And let me know how it goes!

 

 

Solstice is Coming. Be the Khaleesi of Salad.

This is the Western part of the greens coming in.

I know this is not Westeros, and in fact it’s just Western Mass, but I have just wrapped up this season of Game of Thrones where Tyrion Lannister solidly WON Father’s Day. In the land in which I am Khaleesi, the dog wanders the yard and has finally figured out which greens not to pee on. The salad greens. In the mornings I meander about in an oversized SF Giants T with leggings, toting a colander about the plot. I gather green leaf lettuce, arugula, mizuna, some baby mustard, striated oregano, basil, spinach, lemon mint, red butter lettuce and some other tufts that “salad mix” envelope of seeds spit up. Radishes are coming along as well. So far the big money items haven’t formed yet so I augment with the farmer’s markets and at the store. Here’s a pretty good list of some things I check out and you, too can pick up for a good, colorful, nutrient rich time:

Summer squash, pluot, radish, spinach, tomato, purple cabbage, and cucumber in a roasted garlic vinaigrette.

Cucumbers, lemon cucumbers, fennel bulbs, carrots, cauliflower (all the colors), tomatoes, bell peppers, peaches, pluots, plums, strawberries, blueberries, jicama, celery, red onion, Chioggia beets, grapes, purple cabbage, avocado and asparagus. Any or all of these will take you out of the standard “garden salad” place of feeling like you SHOULD be eating salad into the glamorous world of Salad is Delicious. Building a salad can be super fun. Part of it is the dressing as well, which I think I’ve talked about before. OH, yes, there it is.

Last March I wrote a post with the goal of supporting each and every reader here to NEVER BUY SALAD DRESSING AGAIN. Making your own is easy, it’s cost effective, it’s free of preservatives and creepy Monsanto shit and the best reason: it tastes better. This isn’t even to mention the long term benefits adding your kitchen into your regular creative vault of delights, the ways that making your own stuff builds confidence as well as competency, AND you can use the money toward actually getting the salad. There’s some good recipes there and a great one from a reader in the comments section. So run with those. But let’s chat about building a hearty, interesting, beautiful salad.

Celery, radish, shaved fennel, purple cabbage, black & white sesame seeds tossed with lime juice, olive oil, sea salt and pepper.

1. Work with color: Green salads are phenomenal. But you can have a thousand shades of green in a salad. Each one will bring a certain depth that’s pretty to look at AND the color of your produce reflects the nutrients it contains. So the more color you serve, the deeper your nutrition, yo. So even in a green salad, go with speckled lettuces or dark greens with lights, red edges and yellow stripes. Moving out from green, go for the rainbow. More color means more nutrition, more taste, and it goes with more outfits. I like to mix in purple cabbage with my greens, add radishes and different colored peppers. Get the purple cauliflower sometimes or the red. Or those fancy heirloom carrots that are all different colors. Let yourself branch out and make the salad bowl into a riot of color.

3. Add fresh herbs: It’s so great that now we can walk into a produce section at any given market and find that lettuce has moved far beyond iceberg and romaine. (WHICH I’M NOT KNOCKING). Varietal strains come in all shades and shapes and various flavors from bright to bitter. People are getting into slicing kale super thin and adding that to a raw salad offering. Here’s what I’m begging you to do: add in herbs. You can grow an easy kitchen garden on a sill or you can get little bunches at the market. Just toss in your basil, oregano, cilantro, parsley and savory. Add in fresh chives with the blossoms and dice up some chervil and lemon mint. These greens wake up the entire experience with bright flavors and unexpected combinations that really come together.

4. Toppings, Toppings, Toppings: One of the easiest ways to take your salad to the next nutritional level is to throw seeds and nuts on it. Put a sprout on it. Any extra kaboom you can hit on will up your healthy fats, your omegas, your protein, and it’ll add a good accessorized look to the whole shebang. What works? Here are some ideas off the top of my head: crushed walnuts, almond slivers, sunflower seeds, pumpkin seeds, any color sesame seeds and extra points for a mixing of shades, flax seeds, pine nuts, hazelnuts, pecans and any sprout that strikes your fancy. For extra points: throw seeds and nuts in a dry cast iron skillet and toast them over a low heat until the release some of the scent.

Baby spinach, toasted maple cardamon walnuts, and flame grapes roasted with olive oil, sea salt and pepper.

5. Add some protein: Me? I love a legume. Give me a harissa chickpea. A stewed chipotle pinto bean. A lemongrass hunk of tofu. Take any kind of protein you have and add it into a salad. This will turn your side dish into a whole meal. For the vegans, I vote for legumes the most. Tofu is great on occasion (it has a lot of phytoestrogens in it in addition to being pretty processed so I think it’s great sometimes, but I don’t like to advocate for it as the main source of vegan protein.) Also nutritional yeast is great as a sprinkle or also as an ingredient for your dressing. Especially a miso one. Vegetarians can add hard boiled eggs. And for the seafood lovers out there, adding fish to a salad is a favorite of so many people I know who swear by salads as entire meals. Especially in the summer, a well-built salad in a pretty bowl really does it for me.

And so, my friends, Happy Summer Solstice to you. May your pagan rites be merry. And may your salads kick some serious ass.

I’m Done with CLEANSING

Cleanse.
It has never sounded right for my practice.
From the very start it struck me sideways on a few different levels:

1. It smacks of moral superiority. One must get rid of impurities: bad foods, bad habits, bad weight, a kind of soul scrubbing through a culturally sanctioned and nutritionally hip process that celebrated doctors and gurus have repurposed from traditional eating ideas practiced for generations. It’s the boutiqueing and upscaling of something that is at its core absolutely regular and daily. It becomes not about relating to one’s own body, the food the earth offers, and the ways we change as the great world spins. The term’s undercurrent of guilt and shame is diametrically opposed to what the experience is about and it’s been scraping at my brain this whole time.

That’s me in the pink bandana. See? Still not skinny.

2. The word brings up a reaction of deprivation in people. The vision of a “cleanse” often strikes readers as a lonely and painful three weeks of sucking cider vinegar and cayenne out of a cocktail napkin and peeing fire out one’s butthole as a kind of rite of passage to purity. The Cleanse experience is about doing without, enduring, will power and perseverance through punishment. That’s like cramming every bad feeling from high school into three weeks and snorting all the cocaine you can get your hands on just to fit into a prom dress.  I mean, can I get a “Fuck That” from the choir here?

3. “Cleansing” is a secret diet. Let me clear my throat. CLEANSING IS A SECRET DIET. And I don’t believe in diets. They don’t work in an inside job kind of way, which is what matters to me as a health coach. Diets are cruel, shaming, restricting reactions to a culture that would have people of all genders living under the confinement of a body that’s Just. Not. Good. Enough. Sure you can lose weight on a diet, but so what. The big thing that happens with diets, as we know, is that not only are you tasked with gaining the weight back, your are also tasked with carrying the true weight of shame, exhaustion, disappointment, and self-loathing as well. While carrying physical weight can have consequences, I have come to understand through this work that the physical weight is only a manifestation of ways in which we cannot show ourselves true care born of, well, true love. You can be anyone you want and still practice loving oneself. A punk, a goth queen, an anarchist or a pudgy middle aged lesbian Jewess Holistic Health Coach with a cute dog. The word “cleanse” has come to be about losing 21 pounds in 21 days. Whatever.

I know many people find toes creepy, and to you, I offer my apologies here.

For two years now I’ve been leading these seasonal journeys with groups so people can take stock of where they’re at nutritionally, creatively, physically, and hopefully have some transcendental insight after a group journey. Because the practices contained in this facilitated experience are culled from so many different places: from various traditional, science-based food studies, fitness expert’s advice, client feedback, creative practice and habit forming coaching experience, it’s been a challenge for me to settle on what to name these journeys. For the duration of the series, I’ve been calling them “Cleanses” while sustaining this pronounced but hard to grasp unease with the title. As time has marched on, the unease grew to a point where I had to find the words to do it differently.

The work has moved from being named for the seasons to incorporating a notion that feels central to both an experience and goal I have as a health coach and in life. It’s been big enough that the words were tattooed on my toes in 1997 in Olympia, Washington when I set out on an adventure called Sister Spit that fundamentally changed the course of my life as a creative person. The enormity of the gratitude I experienced, and have continued to experience around this path can, in many ways, be traced back to this lineage of writers that continues to evolve each year. That gratitude and creative writer impulse is at the root of how I came to be a Holistic Health Coach and it continues to guide my work with group experiences and individual clients.

Hence, Lucky Devil.

And here’s the new word I finally came to for these seasonal expeditions:
RESTORATION.

These experiences are designed to help people restore the conversations they have with their bodies, to bring back honesty, gratitude, FUN, and forgiveness.  They are designed to restore people’s confidence that they can get in the kitchen, that busy lives can also be lives that provide space for what truly feeds the bottom line of each individual life experience and they are designed to be about taste and pleasure. These experiences bring people together for support, laughs, creative practice and exercise. Together we gather to restore our senses that we are capable of caring for ourselves, we can enjoy it, and we are not sentenced to a life of tasteless lentil loaf and soul starving notions that a steady stream of diarrhea is a sign of success. These experiences are not about exorcizing demons, but rather rubbing elbows with them as we bring in new friendly companions of walking, of writing, of meandering through the halls of art museums and leaving our desks for lunch so we can remember to chew.

The next round is scheduled for July 11, The Lucky Devil Summer Restoration.

Fuck Cleansing.
You’re not impure and never have been,
You Lucky Devil, you.

 

Thrift Score Feelings: Sesame Creminis with Field Garlic

Ginger’s New Ride

I always want the expensive one. Especially if it’s a mushroom. I want the morel. I want the chanterelle. I want the porcini and the black trumpet. But sometimes, it’s really not in the budget to be blowing my wad on fungus. Let’s face it, sometimes there’s not even a wad to blow. And now is one of those times. And thankfully, instead of going into an infantile state of counting out all the scarcity smokescreens on my block, I find myself looking instead to the ways in which life isn’t about what I’m doing without, or the fungus I am daydreaming about, but rather what I have to work with. Now, as I wrap my head around a new set of living demands (for instance I’ve never had to budget for, say, a riding mower before), I’m also presented with a pile of new lenses through which to observe how my kitchen continues to be a perfect place to work it all out.

Enter the humble cremini mushroom (Agaricus bosporus), otherwise known as the Baby Bella. As a tender sweet young thing, this mushroom looks like a brown button mushroom. If left to its own devices, it will grow up to be a portobello mushroom, the vegetarian steak of fungus. Spring has been a slow time coming in these parts, teasing us in a calendar dotted with a couple seventy degree days and then a string of clouds and rain, with one staggering, and kind of bananas, Passover snowstorm. As such, my cravings for different foods has been a bit strange as the weather has changed and I’ve been easing off the Lucky Devil Spring reboot. While I am tending toward wanting lighter foods and smaller portions, my flavor cravings are still steadfastly earthy and umami.

Free from the wildNow, speaking of the mower, as the snow melted and life began popping up all over the yard, one thing I noticed was clumps of skinny green wispy things in gangs dotting the perimeter of the lawn. Holding court on the outskirts around the woods, I couldn’t help but investigate a hunch from working in a co-op for years. Sure enough, when I went and rolled one of those greens around in my fingers the scent pummeled me with joy: field garlic. My love of garlic pre-dates my love of vampires, although I do tend to like both in steady rotation. But this new life of finding it growing wild in my yard is really something special. After making sure there was plenty to harvest so I didn’t kill off the possibilities for years to come, I set out to incorporate the Little Darlings into my lunch with my modest mushrooms. I imagine that between the affordable mushrooms, the free garlic and the rice, this lunch would cost less than a dollar for anyone partaking, even including the exciting oils, seeds, and vinegar. Plus, it’s just divine tasting.

Sesame Crimini Mushrooms with Field Garlic

Handful of Field garlic
*If you don’t have that handy, substitute with Spring Garlic and greens OR 3 cloves diced garlic
3 crimini mushrooms, sliced thin
1t coconut aminos OR tamari
1t ume plum vinegar
2t olive oil
1t toasted sesame oil
black and white sesame seeds
1/2c cooked rice seasoned with rice vinegar

Make sure you have prepped rice ready to serve this one. I season a 1/2 cup with a drizzle of rice vinegar and sometimes and tiny bit of toasted sesame oil. Have it waiting in a bowl you really like.

Dice your garlic, whichever kind you are using for this. Then slice up your mushroom real skinny. You don’t need a ton of mushrooms because the little suckers pack a lot of flavor. Heat your olive oil in a skillet on medium/low and cook your mushrooms until they are floppy. Add your coconut aminos or tamari in here with the garlic. Continue to cook for another 3-5 minutes on low. Now turn off your heat and add the ume plum vinegar. Toss everything and serve over the rice with a sprinkle of sesame seeds on top.

When I sat myself down in front of the window and put this in my very favorite bowl, I got that same feeling I get when I get a perfect score at an estate sale or in a thrift store. I mean except it tastes better and is more nutritious. I really hope your enjoy it as much as I did.

Hippie Dust: How We Fell In Love

Throw some hippie dust on that!

And so, with that direction bellowed over an enormous bowl of popcorn one fateful evening about 12 years ago, began my love affair with nutritional yeast. Actually, the love began as many affairs do, in a state of acrimony and denial with undercurrent of a tug pulling me toward something inexplicable. My first taste resulted in a somewhat crumply face of disgust as compared to a popcorn bowl full of delicious melted butter and salt with fresh ground pepper. But something about the nuttiness of the unexpected yeast pulled me back. And in no time at all, I was all in.

Nutritional yeast has an enormous benefit to many people over its cousins brewer’s yeast and baker’s yeast. This yeast, grown mostly on beet sugar is an inactive yeast which means it can be incorporated into a nutritional arsenal of a system that is often challenged by other active yeasts. (Of course, ask your doctor or nutritionist their view on this for your health.) Hippie dust is a dynamo of benefits packed into a magic flourish over foods for a nutty, almost cheesy, flavor. Look here:

1. Vitamin B-12- This is a crucial nutrient for the body involved in the production of red blood cells and for producing and maintaining myelin, the protective insulation around your nerves. Most sources of Vitamin B-12 are animal based, so nutritional yeast is a major player in the nutritional well being of vegans and vegetarians. One tablespoon will provide an adult with a full day’s supply of B-12, if you can keep the tastiness to that!

2. Protein- 2 tablespoons of hippie dust contains 9 grams of protein. That’s more than in 1 cup of whole milk (8g), a large egg (6g), or one oz. of beef (7g). It’s a wonderful source of energy for your workout mornings.

3. Fiber- Fiber is one of my personal favorites in terms of gut health and functional digestion. It also helps our systems regulate blood sugar giving us a more sustainable even store of energy throughout our days and at higher levels. Nutritional yeast provides 3 grams of fiber per tiny serving.

4. Gluten Free- Not only a boon for the Vegans out there, but this treat is also gluten free providing all of this power with an anti-inflammatory ease.

5. Folic acid- Nutritional yeast is also a great source of folic acid. Especially important for women out there trying to get pregnant or carrying future citizens of the planet, folic acid is known to prevent spina bifida and other major birth defects. For those not planning to get pregnant, folic acid is still important for its role in cell maintenance and production.

Here’s one of the easiest recipes in the world and it’ll wow your dinner guests as well.

1 head cauliflower
1T olive oil
1t black sesame seeds
1/4c nutritional yeast
Sea Salt and black pepper to taste

Preheat your oven to 350. Take all the ingredients and drop them in a mixing bowl. Toss it with your hands until all is coated. Spread on a cooking sheet with parchment paper or foil and cook for about 20-25 minutes. Cauliflower should be a golden light brown. THAT’S IT!

*Originally, I wrote this article for a wellness site here on the web that I’ve decided not to write for anymore. As it has grown to a pretty impressive size, the site continues to insist on not paying its writers for their work. (COMMON PRACTICE) Not even a dollar. Not with coupons or anything, just “Since we do not compensate contributors for posts, we’re more than happy to include a byline and your brief bio containing links to your website, Facebook, Twitter accounts, which we will promote when your post goes live.” I suppose I got lulled into this belief that I had to continue, after many years as a professional writer, to work for free to promote someone else’s content. In the agreement I found myself also letting my voice be compromised, which is actually my favorite part of writing. When I inquired to the editors about when they planned compensation, fiscal or otherwise, for the writers that wholly drive their content, I got no reply at all.  So I decided to simply write here on my own site and accept that I may stay small, but whatever. At least I’ll stay true. 
This text has been edited from its original form to be reprinted here.

Old School Potato Leek Soup

One of the things I love about winter is the angle of the light. It’s not good for driving and it flees from the low perch too quickly each day, but the way it hitches sideways, a smirking dandy with a walking cane. Handsome, and a little bit lazy. I grew up on the east coast before we were melting the ice caps so rapidly and my life revolved in four real seasons. Year in and year out. Roughly every three months, something changed, and with winter, along with the light, I loved the frost.

Weirdly, here in San Francisco, there’s been frost on the ground every morning for a week straight. That’s more mornings than the rest of the 14 years I’ve lived here all together. In addition to providing shiny surfaces for a sunrise to ping around on, it makes a lady want stews and soups. And this old soup is one of my very favorites. I had a few potatoes and leeks left over from Hanukkah and whipped this up in no time.

The first thing I did was pull all the ends of squashes and celery and onions and garlic out from the freezer and make a vegetable broth. This one was sweet from the squash and so my soup turned out extra comforting.

For the broth, I keep a ziplock bag of all the ends of my vegetables to go in as I cook during the week: ends of scallions, squash hats, onion skins, broccoli stalks, cauliflower cores, kale spines… all of it. By the weekend the bag is full and I add 8 cups of water and bring it all to a boil then reduce and simmer for 30-60 minutes. Voila. Broth.

4-6 leeks, sliced
1 small onion, diced
2 yellow potatoes
1t celery salt
1t fresh ground black pepper
2T olive oil
6c vegetable broth or water
2T half and half (optional)
cilantro or parsley to garnish

I like to prep everything before I start. I slice the leeks into coin and soak them in a bowl to get the grit and dirt out.  I peel my potatoes (I used yukon golds here, but I actually think the humble russet works better in this soup. It comes apart easier.) and slice them into quarters, then into 1/4 inch discs. The onion gets taken care of.

In a heavy bottomed pot I throw in the olive oil, and heat it up. Then go the leeks and the onions for about 5-7 minutes, until soft. Then I put in the potatoes, the salt and the pepper. I like mine to have kick. when everything is good and soft, add your broth or water. Bring it to a boil, then reduce and let cook for an hour. You can mash up your potatoes or let them fall apart. I like to leave some hearty chunks in mine. If you like, near the end of cooking stir in the half and half. Then you’re ready for your warm soup!!

Some options: do it with sweet potatoes. Swap the half and half for a hunk of coconut butter to keep it vegan. Take out the onion and use extra leeks. Add garlic. Add a dried chipotle pepper for a smokey taste. You could use a turnip too if you like.

My Article on Quitting Sugar from MindBodyGreen

Quitting Sugar is a tough fight, but it’s worth it.

Sugar is taking a public beating this week, as the internet is crammed with articles on why to avoid it, including Michael Moss’s fascinating NYT Magazine piece on processed foods as well as yesterday’s NYT column column by beloved chef Mark Bittman.

Bittman’s article explores findings from a study that links sugar consumption, not obesity, to diabetes. According to the piece, “researchers found that increased sugar in a population’s food supply was linked to higher diabetes rates independent of rates of obesity. In other words, according to this study, obesity doesn’t cause diabetes: sugar does.”

Going beyond the link, Mr. Bittman finally says from the center of chefdom what health coaches and researchers like Dr. Robert Lustig have been saying for years:

Sugar is toxic.

Which is the best reason to quit sugar.

One of the forty million times I quit eating refined sugar (and hopefully the last), I had the magnificent idea to start a journal and track not just my food, but my THOUGHTS about food. How much of my intellectual life was being held hostage by food obsession? And how much of that chokehold was related to sugar? And finally, what might be available to me mentally if all that room was suddenly liberated for me to use in a less exhausting manner than the vicious mistress of obsessive thinking?

I also decided to do a little research about my sweet tooth and see why I felt so helpless in the glitter of its outstretched fingernails. I found this lecture that Dr. Lustig gave a lecture called Sugar: The Bitter Truth in which he shows us that sugar actually stimulates the exact same region of the brain that cocaine goes to work on. I like to call it the Euphoria Lounge. Who doesn’t want to be transported from feelings of suffering, boredom, fear, or betrayal simply by adding a substance to our systems? It is so much easier than talking it out, going for a run, being present in pain or accepting responsibility for things that are causing us harm. NO WONDER I LOVE SUGAR!!

But my journal revealed that the effects of sugar didn’t end simply with the stimulation. Without indulging in the initial impulse, I was able to keep my brain off the endless hamster wheel of desire and denial. “I want this but that’s bad so I can’t.” and then on an even worse day, “I want this so I WILL and now I AM BAD.” Then the sugar appears and the blood sugar Olympics begin their relentless training: the high, the crash, the craving, and mental gymnastics to deny the desire and so forth. And the whole time the mind is engaged in this cycle actively, countless hours are robbed from our waking lives.

So how do we get off the ride? Here are some basic tools for support in quitting sugar, serving the health of your body, and freeing your mind from obsession so you can go about the fantastic business of living.

1. SOUR: Just like on a color wheel where hues opposite from each other cancel each other out, so too is the landscape of our tongues. Having a sugar craving? Grab a pickle. The sour taste will physiologically kill the impulse long enough for you to make a different choice for yourself and mindfully return to the life you are in the middle of living.

2. SUPPORT: Grab a friend or a posse and do it together. The first few days and even two weeks can be so intense when we try and let go of a crutch that no longer serves our health. It’s ok to ask for help and having a friend engaged in a common goal serves to strengthen the entire team. I see this over and over in my group cleanses, how the power of community creates a momentum for everyone.

3. CHANGE OF SCENERY: When the impulse feels at full banshee-monster-head-banging massive, make a physical move. Walk around the block. Take yourself up and down the stairs at the office. Go swimming. Take the dog out. Move from one room of the house to another. Call up your sugar-free pal and talk it out. Remember the craving will pass. Everything does.

4. ADD MORE PLEASURE: Congratulate yourself each day by furnishing yourself with a pleasure. Giving up sugar is not about living in denial, it is about a new perspective of pleasure. Run yourself a gorgeous bath with essential oils and bath salts for added detoxification, aromatherapy, and muscular relaxation. Bring yourself flowers. Treat yourself to a mani/pedi or give one to yourself. Masturbate. Let’s face it, no one is ever mad about an orgasm.

When I was finally able to let go of sugar, I realized through my journal how much of my mental space had been taken up not just by the sugar craving and acrobatics around that, but by just food obsession in general. My mind is now so much freer to be creative, to be curious and alive. My focus is more clear and my relationships with people are deeper, more authentic and loving. I don’t sit with my friend over tea and wonder how long until I get to eat. I sit with my friend over tea and I think about how nice it is to have time to catch up with such a hilarious woman, and how lucky I am to know her.

Fresh Garden Herb Salad

I am always tricked into thinking that if I don’t have lettuce, I don’t have ingredients for a salad. And no one is trying to trick me, it’s just how I grew up.

Salads. Are. Anchored. In. Lettuce.

Unless they are pasta salads in which case vegetables are only tiny studs on long stretches of starch, and that is not the kind of salad I am talking about.

I happen to be well-endowed in salad possibilities on several fronts. Not to brag. But first of all, I live in California so the climate makes all kinds of produce pretty beautiful and local all year round. Secondly, I fell in love with a dashing Southern butch with many charms, not the least of which is that she’s been a produce worker at the incredible Rainbow Grocery Cooperative for 17 years. Not only is she handsome and handy, She can really hold down a job. PLUS, she knows her vegetables. Which brings me to my third salad bonus which is that Ginger made us a garden in the back yard. So today when I thought that I wanted a salad and I didn’t have anything to make a salad with, I realized that was a thought lodged in my mind from 1982. Greens are much so more than just a three-pack of romaine hearts.

Here we have our rapini, mint, bergamot, oregano, a coupla beet greens and arugula from the garden. I added in some basil and cilantro I had in the refrigerator, plus three purple radishes and a half a red bell pepper. And look:

A big winter salad without a lettuce in sight. I dressed it with a mustard and balsamic vinaigrette and had quite a tasty experience with it. The greens hit so many more notes in a salad like this with bitter and astringent as well as sweet and rich. When a dish hits that many places on your tongue, you can be sure it is packed with that many different micronutrients as well. Here’s a little sampling:

Arugula: It has anti-bacterial and anti-viral properties as well as a great source of Vitamins A, C, and K. Plus it makes a good go at copper and iron.
Basil:Contains essential oils that are proven to be both anti-bacterial and anti-inflammatory. It’s packed with a stunningly high amount of Vitamin A, is an excellent source of iron, and contains a specific flavonoid, zea-xanthin, that helps protect eyesight in elders.
Beet Greens:A fantastic delivery of carotenoids, anti-oxidants, and vitamin A arrive with your beet greens. Vitamin A aids in maintaining healthy mucus membranes is a huge player in healthy vision.
Bergamot and Mint: Help with neusea, gas and hiccups by relaxing stomach muscles.
Cilantro: One of natures richest sources of Vitamin K. This unsung hero builds bone mass by promoting osteotrophic activity in the bones. In addition, this vitamin has been worked into the protocol of the treatment of Alzheimer’s disease.
Oregano: Anti bacteria, anti-fungal, rich in fiber, smells great, and improves gut health through its enzymatic facilitation in our systems. Basically awesome.
Rapini: Huge help in the gut health department delivering a phytochemical known as I3C. This kills the Candida yeast that often overgrows when we ingest antibiotics. It’s also anti-inflammatory for our systems plus it’s sulphur content aids our heroic livers in the detoxification process.

You could also flash saute this mix of greens and serve it with all manner of lovely legumes or grains.

Moving Out of the Sugar Shack: An Online Group Coaching Series

Time to Move Out

Maybe it’s all the news you hear about how terrbile refined sugar is for your body. Maybe it’s the way Type II Diabetes keeps cropping up all over your family tree, and beside you with friends and co-workers. Or maybe it’s the annoyance of being such a slave to sugar, unable to say no even when you truly want to. Whatever the reason you come to this series, you’ll find the information you need to make changes, you’ll get support, use your inherent creativity, have fun, and build community.

This course will happen on your own time with a group that meets online all day, every day, for the duration of our studies. You can literally come to the group at any time to write what you need or share a discovery with the group. This frees all of us up to have our own schedules and make these meanigful changes in our lives as they happen. You’ll also have a coaching call with me every other week, one on one, to support you through this work. In this way, support can also be customized to your needs.

Each week we’ll tackle a different topic or angle about the Great White Beast. You’ll get handouts, recipes, and documents to keep for continued support long after the class is over. Together we will do exercises, make recipes, deconstruct cravings, keep journals, and get our bodies moving as we look at our attachment to sugar.

If giving up sugar has been a longtime goal of yours, this course is just the thing to help you.

You can register here and join me on this delightful cruise into the next chapter of your life.

What’s so great about a bean, anyhow? Plus, a recipe.

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Just because the little bite sized superheroes might leave a bit of a scented side-effect doesn’t mean a person should throw these babies out with the bathwater. Of course, to throw out the COOKING water will cut down vastly on the old gas. You lose a bit of minerals that way, but it will help you out at the beginning stages of romance. Another trick to cutting down on the farts is to cut off a 2 square inch hunk of kombu seaweed and cook it with the beans. Now, if I’m making beans as the main course and not cooking them off as an ingredient in a stew, I really like to save the pot liquor, so I go with the kombu. I think the liquid has a ton of flavor and I often cook my beans with a bunch of goods in the broth itself. Some people also swear by the herb Epazote as a cooking enzyme aid.

But let’s get past the farting, shall we?

In general, the darker the bean, the more antioxidants the suckers have to guard your cells against attack. Black beans, adzuki, Anasazi, kidney beans, and red beans all do a great job as warriors of this order. Beans are also a great source of fiber, which keeps everything moving in our digestive systems. Keeping up with digestive health impacts the entire body from mood to energy level. Beans prevent constipation, keep the path clear for a steady production of Serotonin in the gut, and improve the steadiness of blood sugar levels (especially important for those suffering from diabetes). A diet rich in fiber also lowers the levels of bad cholesterol in the system (LDL). This keeps our hearts safer as we age, cutting down on the fat gathering in our vessels and making it easier for us to maintain a health blood pressure for delivering nutrients throughout our bodies.

And that’s not all: Beans contain chemicals called isoflavones that have been rumored to reduce the risk of heart disease, ease the myriad symptoms of menopause and improve the strength of your bones.

PLUS, beans are a powerhouse source of vegetarian protein. Sometimes you’ll hear someone scoff at a bean, bad mouthing it for being an incomplete protein, but that’s where ancient food wisdom comes in. Beans have been served with rice in so many cultures FOREVER: bowls of rice with adzuki beans all over Asia, basmati and mung beans, red beans and rice in South America and on and on. We humans have done a pretty good job historically of being able to hear what our bodies have wanted. Then industrial chemicals came along and kind blew static into the conversation. When we made choices to combine different beans and rices over the years, what we did scientifically was to join two different proteins to create a perfect one. The essential amino acids that either dish lacks alone, come together as a perfect team.

From Flickr user monkeycat62

I do my best to always use dried beans. I am somewhat obsessed with Rancho Gordo beans in particular. Not so much because I’m an irritating foodie, although I certainly have my moments, but more out of urges stemming from my Libra rising. Easily swayed and emotionally moved by physical beauty, this ends up working out way better for me in the kitchen than it ever did in the world of dating. The Heirloom beans from this outfit are such a gorgeous array of colors and shapes, it’s easy to see how artists were drawn make portraits from them. Anyhow, I either soak them overnight rendering a quicker cooking time, or if I have all day I actually love to do a long slow cook to infuse them with flavor. Canned beans tend to fall apart and also they, well, come in cans generally lined with toxic BPA. Eden brand organics DO NOT use that lining so I do keep a couple cans of that on hand for quick situations.

So, how about a nice recipe? You can mess with it until the Super Bowl and perfect your own version to do a healthy dazzle for your guests.

Spicy 3 Bean Stew

1c kidney beans                                                    1 large yellow onion
1c pinto beans                                                      1 sweet potato
1c giant lima beans                                               1 green bell pepper, diced
1 red bell pepper, diced                                         ½ t cinnamon
2T olive oil                                                          4 cloves garlic
2 carrots, diced                                                    1t ground chipotle
1T ground cumin                                                   1T dried oregano
2 in hunk of kombu                                               handful fresh cilantro
5c vegetable broth                                                salt to taste
1t chile powder (New Mexico if you can find it)          1 splash cider vinegar
2 lbs self-canned tomatoes from this summer OR 20 oz + 14oz Eden brand cans stewed tomatoes (BPA free cans)

Rinse and soak all your beans the night before. Start your beans cooking in water with the kombu about an hour before everything else in the pot happens. Skim any foam from the top.

Meanwhile, get a heavy bottomed pot, and sauté your chopped onion and garlic until soft. Add your bell pepper, carrots and all your spices and let everything cook for about ten or fifteen minutes. Add your cider vinegar to soften and stew it all. Add in your tomatoes, your cubed sweet potato. Strain your beans and dump in to the veggies with your vegetable stock. Cook everything in the pot, covered for about another hour and taste as you go. Salt to taste as you go. If the stew is too spicy or too thick, go ahead and add in more vegetable broth.

Top with diced fresh cilantro and enjoy. Other toppings: shredded cheese, a dollop of crème fraiche, apple chutney, sour cream, diced scallions, arugula pesto.