Free as a Bird!

 Free Range Chicken? or Factory Farmed? 

It's a well known fact that we consume an excessive amount of meat and poultry in this country and with this mass production comes the need for rapid growth.  America has created these disturbing food factories in an effort to bring chicken to your local Kroger, Applebees, Outback, and Buffalo Wild Wings.

But what are we exactly eating when we go out to dinner with our family on a Friday night? Those boneless wings taste quite "explosive," to the tongue, but unfortunately your insides register this food as something not so nourishing. 
 
Did you know, through the use of modern technology, commercial chickens are forced to grow faster than normal causing their heart muscles to fall behind the growth of their body tissue? This results in something called ascites: "resulting in heart failure, preceded by dehydration and respiratory failure and ends up costing the poultry industry up to $500 billion per year." 

Industrial hybrid chickens reach adulthood and are ready for processing at between 40-50 days from birth. A free-range chicken, on the other hand,  takes 5-6 months to reach adulthood. 

Free range chickens derive up to 30% of their nourishment from grass feed and are rarely sick. Factory raised chickens- yikes; antibiotics are administered daily just to manage the effects of the poor 14 square inch living space and poor feed. 

Not to mention the treatment of the birds in these factory farms. Due to the confinement of the chickens (overcrowded and bored) they become carnivorous animals, resorting to cannibalism. Yeah. They start picking each other apart in a frenzy. "The beaks of chickens, turkeys and ducks are often removed in factory farms to reduce the excessive feather pecking and cannibalism seen among stressed, overcrowded birds."

  

So what happens when we consume that stressed out chicken that was medicated for its  full "40 day" life?  Consider, the first law of Thermodynamics, "Energy can neither be created nor destroyed."  The antibiotics, trapped stress, underdeveloped tissues, etc, we ingest.  

Traditional Chinease Medicine,  suggests that all foods have a distinct energy and characteristic properties that either help to balance our bodies and make us healthy, or that create imbalances which ultimately result in sickness.  Consuming unhealthy animals raised in supressive enviornments results in the human nervous system recording all of those negative qualities of those animals. 

 

Animals, like people are at their best when they are free to enjoy a natural life. Steve Gagne states, "While most humans have a tendency to be detached from their relationship with nature, animals harbor no such illusion. It is only through humans that animals are cut off from their natural lifestyles. When removed from their environment, they become physically and mentally ill." 

What can we do? 

Think about your body. Free yourself from digesting an unnecessary tapestry of illness and chemicals. Think about the bird. Free the bird from living a ridiculously altered (torturous), fragmented life. Yes, before you eat a chicken breast, they were living beings (they are just as living as your dog or your child's pet toucan) that provide fuel for your body. Your body is exceptional, your body is important. I suggest we give the animal that is going to nurture that body, an exceptional (natural) life. 

You can find an afforable way out from the mad mass-meat manufactures by checking out the following sites for meat purchasing: 

wholefoodsmarket.com  (supports sustainable farm/agriculture) 

localharvest.org (Join a CSA- save money and save YOUR body)

craigslist.org (find a local farmer) 

Resource: Food Energetics/2008 By: Steve Gagne 

Sweet Nutrition Savers!

Planning on preparing any holiday treats this month? Slim down your sweets while getting some extra nutrients into your loved ones tummy, using some veggie and fruit puree alternatives. Your guests will never notice the difference, except the after glow from some added nutrient density. 


(Really Ripened) Bananas: My favorite add in/sugar substitute. I will use bananas to enhance the moisture of my cookies and also cut the sugar input in half.  Did you know, really ripe bananas have naturally changed their composition into a higher sugar player? Fructose content changes once the banana ripens on your counter for a few days (hence the oxidized brown look AND better player in banana bread). Bananas are ready to jump into your muffins, cakes, or cookies in place of sugar (speaking of which, maple syrup and agave are AMAZING exchanges for "refined sugar").  You can also try substituting half the amount of the oil the recipe calls for with the same amount of mashed banana.
*Bonus: Bananas provide 487 milligrams of potassium, which helps protect your heart


Applesauce:
Works best in muffins and cakes. Use an equal amount to replace  some of the butter, oil, or shortening. I tried using this in brownies and unfortunately it dries the brownies out. Stick to the muffins and the cakes.
*Bonus: Added fiber! 1 cup delivers 3 grams. :) 

Coconut Oil: I said goodbye to vegetable oil a year ago and my pallet thoroughly enjoys the gift of coconut oil and grapeseed oil in consumption of baked goods.  


Unrefined (virgin coconut oil) vs. Refined:  Unrefined (or virgin and extra-virgin) coconut oils are made from the first pressing of fresh, raw coconut without the addition of any chemicals. And will have more of a "coconutty" taste.

Refined coconut oil is usually tasteless and odorless. Because it has been refined, it can usually withstand slightly higher cooking temperatures before reaching its smoke point. Refined coconut oils are excellent for cooking foods where you need lots of clean, pure, malleable fat without a dominating coconut flavor (i.e. pie crusts). Note: refined coconut oils do not offer the same health benefits of a virgin, completely raw coconut oil, but they are still a source of most of the beneficial fatty acids.
*Bonus: Rich source of medium chain fatty acids, shown to enhance immune response, inhibits many chemical carcinogens. Medium chain fatty acids in coconut oil support healthy thyroid function, promoting healthy weight management. Coconut oil has a POWERFUL anti-inflammatory effect and supports healthy brain and nervous system function. 


Canned Pumpkin or Sweet Potato Puree: Susbstitute either one for fat in a one-to-one in spice breads, spice cakes, or chocolate desserts. You can also add a can of pumpkin to a box of brownie mix in place of the eggs and oil.
*Bonus: Huge dose of immune boosting vitamin A and C


Prunes or Dates: These add richness and deepen the color of gingerbread and brownies. Blend a half cup with six tablespoons of water until smooth, then use the puree to replace an equal amount of fat.
*Bonus: Prunes are a good source of iron, and dates provide nearly two grams of fiber each.  
Also adds sweetness to the treat! 


Flaxseed: As an egg replacement (this one has been around for a while). Mix one tablespoon of omega-3 rich ground flaxseed with 3 tablespoons of water (as one egg).

Beet it:  Beets add sweetness and moisture without taking away from the flavor! Add in 2/3 cups of finely grated raw beets to brownie batter and you can reduce the sugar by a quarter cup.
 *Bonus: Beets are captains in circulatory system management 


Have a veggie/fruit substitute you use at home in baking?  Please share below!  We can all use the extra nutrition!

Meet Spaghetti Squash!

 

 Have you experienced Spaghetti Squash yet? 

A delightful grain free pairing for your favorite sauce and meatballs, Spaghetti Squash emulates the texture and shape of a noodle and carries a load of nutrients! 

This winter squash is high n Vitamin C and B6, loaded with Beta-Carotene (an anti-inflammatory), and a good supply of manganese (regulating blood sugar, and helping to maintain a healthy thyroid).  

An additional perk: extremely low in calories (40 cal/1 cup serving) and carbohydrates (10 g/1 cup) while providing high satiation (feeling of fullness).

Cut the squash in half, roast in the oven at 350 degrees for about 30 minutes  (peaking in the oven periodically to scrape off layers of the squash into spaghetti like strands with a fork).  After 30 minutes or so, take the squash out and scrape into strands.  Add some homemade sauce and voila! Bon appetite!

 

provides 41 calories, 0 g of fat, 1 g of protein, 10 g of carbohydrates, 2 g of dietary fiber and 28 mg of sodium. If cut while raw, spaghetti squash may be cubed and prepared like other types of winter squash. One cup, cubed, or 101 g provides 31 calories, 1 g of fat, 1 g of protein, 7 g of carbohydrates, 0 g of fiber and 17 mg of sodium.

Read more: http://www.livestrong.com/article/280008-spaghetti-squash-calories-nutrients/#ixzz2DGM9ziHj

, provides 41 calories, 0 g of fat, 1 g of protein, 10 g of carbohydrates, 2 g of dietary fiber and 28 mg of sodium. If cut while raw, spaghetti squash may be cubed and prepared like other types of winter squash. One cup, cubed, or 101 g provides 31 calories, 1 g of fat, 1 g of protein, 7 g of carbohydrates, 0 g of fiber and 17 mg of sodium.

Read more: http://www.livestrong.com/article/280008-spaghetti-squash-calories-nutrients/#ixzz2DGMo

provides 41 calories, 0 g of fat, 1 g of protein, 10 g of carbohydrates, 2 g of dietary fiber and 28 mg of sodium. If cut while raw, spaghetti squash may be cubed and prepared like other types of winter squash. One cup, cubed, or 101 g provides 31 calories, 1 g of fat, 1 g of protein, 7 g of carbohydrates, 0 g of fiber and 17 mg of sodium.

Read more: http://www.livestrong.com/article/280008-spaghetti-squash-calories-nutrients/#ixzz2DGM9ziHj

Exercise your way to Happy this Thanksgiving

In our daily lives, we must see that it is not happiness that makes us grateful, but the gratefulness that makes us happy. — Albert Clarke


One of the biggest falsehoods in this world is that we must pursue happiness.  As if it is something to obtain, something to work towards-to bottle up and store for a while. The truth is, happiness is within us, right now.  Happiness is our natural state.  Along the road of life, we get bombarded by external   influences, feel the pressure from these forces, form expectations for ourselves and begin to "define" happiness.  We start to believe we have to be a certain someone or have a special something just to be "happy."  Happiness is here for us right now.  Experiences don't determine happiness, our response to the experience is what invites or blocks the contentment into our lives.

Have you ever heard yourself navigating your way toward a "happy" place? "If I just had a better job... if only I could find my soulmate....if only I were ten pounds lighter....if only we had a bigger house." This daunting monologue plays out in our head (sometimes unconsciously) weighing us down and creating layers that block us from gratitude. Oh what a miserable (and meaningless) life this will be if we let circumstances define our state of being.  If we let those tangible things define our contentment, we are at their mercy.  So what happens when they fail us?

Even the "good things", we don't want to be at the mercy of. Because truth is, those things can be gone in an instant. Your house, gone. Your job, gone. Your health, gone. Your lover, gone.

My fiance's short life on earth brought this raw truth to my soul.  For a good three years after his passing my contentment with life was at the mercy of our love-leaving me unpleasant to be around, not as productive for God, and torturous for my own health.

When I worked through the layers of grief, extending gratitude for what was, I found a remarkable reality that yeah, happiness really is in ME. It is available to me at any point, I get to choose to access it.

Certainly the people in our lives and the material gifts we do have can encourage our happiness, can provide joy, but they don't make you happy.  They beautifully enhance your state of being when present, and they can shake you up a bit (okay A LOT) when leaving, but there is an opportunity to keep that contentment along the ride.

The key to finding that contentment along the ride: Gratitude. 

Gratitude. 
Maybe it's finding gratitude in loss, because it means you had the privilege to love. Finding gratitude in a job transfer, because God has bigger plans for you. Finding gratitude in the body you live in, and seeing the excess weight as a message to serve your body a little better.

Or my new fav I had opportunity to practice during a drugless bone marrow biopsy:  Gratitude for pain because it means you can feel.

This gratitude exercise is not always easy.  It's exercise. And as we know, some exercise classes kick your butt, leaving you deserted by your own breath, and other routines are more manageable. But this exercise has a guaranteed 100% success rate to bring out more happy.

This Thanksgiving, as you join your loved ones around the table (and honor those you bring to the table in spirit :) exercise your way to happy.  It's easy to find gratitude in the "good things." But that will fade tomorrow or next week when you aren't around the turkey and grandma's stuffing.  See if you can extend new found gratitude for even the sticky stuff this Thanksgiving.

And....be truly happy. 

Shopper's Guide to Organic

The Environmental Working Group 2012

‘Dirty Dozen' list of produce with the highest amount of pesticides...

When it comes to buying organic, some produce is more necessary than others. For the dirty dozen, you probably want to buy organic (apples being the #1).

The Dirty Dozen

1. Apples

2. Celery

3. Sweet Bell Peppers

4. Peaches

5. Strawberries

6. Nectarines – Imported

7. Grapes

8. Spinach

9. Lettuce

10. Cucumbers

11. Blueberries

12. Potatoes

This year, they added a "plus" category with Green Beans and Kale/Greens.

Here is the "Clean 15" list containing the lowest amount of pesticides. If you'd like to save money and not opt for organic, then this list is probably a good place to start. 

The Clean 15: 

1. Onions

2. Sweet corn

3. Pineapples

4. Avocado

5. Cabbage

6. Sweet Peas

7. Asparagus

8. Mangoes

9. Eggplant

10. Kiwi

11. Domestic Cantaloupe

12. Sweet Potatoes

13. Grapefruit

14. Watermelon

15. Mushrooms

Food for thought, everything we put in, our body has to filter and process. Food the way nature made is clean and wholesome; your body knows just what to do with it. :)

Surprising Snickerdoodles

 

This weekend I had a get together with some fabulous women from Mueva.  The theme of the evening was Mexican cuisine, therefore my volunteered dessert called for some Latin flare! I went to the cupboard to see what ingredients I had (considering I only had 30 minutes until show time).  I saw the cinnamon and was flooded with images of Snickerdoodles; mmmm. I found some almond flour and coconut oil and quickly looked up a recipe that would support the two ingredients.  I threw these decadent treats together in the matter of minutes and put them in the oven at 350 degrees on good faith that anything with cinnamon, maple syrup, coconut oil, and almonds has to end well. 


 I left the house without trying the final product, leaving them subject to the approval of any hungry partakers. The response was unanimous; delish!  These are Gluten Free, Dairy Free, Soy Free, and just the right amount of sweetness! (Adapted from www.mygutsty.com).

I snicker when the recipes I whimsically throw together, end up being winners.  Try these doodles for your peeps, then share what is in them. I guarantee you will surprise them. 

Allergen Friendly Snickerdoodles:
Preheat the oven to 350 degrees.

Mix these dry ingredients together:
2 cups almond flour
1/4 tsp baking soda
1/4 tsp sea salt
Dash of cinnamon  

Mix these wet ingredients in a separate bowl:
1/4 cup maple syrup
5 TBS coconut oil (heated up over stove or in microwave, until liquid) 
1 1/2 TBS vanilla extract

Coating:
3 TBS cinnamon (and 1.5 TBS turbinado sugar in the raw if you choose)   

Mix the wet and dry ingredients together. Roll 2-inch size cookie dough balls into the bowl of cinnamon (or cinnamon/sugar combo) and put on cookie sheet (lined with parchment paper or super lightly greased w/ coconut oil). Once you put them on the cookie sheet (makes about 14) you can use a flat circle (bottom of a TBS scooper?) to flatten into 1/4 inch thickness.

Bake for 8 min only
Take out and let them cool on pan for ten min.

Remove cookies and place on plate. Enjoy!

They will be soft and chewy. If you want crunchier cookies bake for 9-10 min. The cookies do take a firmer mold an hr or two after baking, reaching the perfect texture!

  

What you focus on, you get more of.

The human brain is routinely inundated with self-imposed pressure, criticism, and doubt.  It is amazing how your mind can have you completely convinced of a shortcoming or an obstacle, without any real evidence for the claim.

Our minds have a creative way of convincing us of limitations by pairing them with “intelligent” pretexts.  “I will never be a runner, I just wasn’t built that way....Church is good for you, but it’s not good for me at this point in my life….I can’t speak in public,  I’m quiet…..I can’t do yoga, are you kidding me, I’m not flexible enough.” 

If you are human, there are things you have limited yourself to simply because it didn’t seem to fit on you. Out of 1,000 positive “I can's”  we all experience one “can’t, won’t, or probably never…” 

This week as I was recovering from an emergency surgery on my tummy, my mind tried engaging in that self-criticizing monologue.  “What! How long until I'll be able to get back to teaching yoga and pilates. Yikes, I’m going to lose the strength and stability in my core from this procedure, it hurts to tie my shoe.. blah blahty blah!"  Thankfully, a beautiful friend and kindred spirit reminded me of the beauty in adaptation and this monologue wasn't entertained for longer than a few breaths.

Leaving the business of self-loathing and embracing healing, I found some simple pleasure in sitting still. During this week, I pondered how persistent our mind can be. Man- the mind is powerful.  I reflected with great humor on a few things in my life where the initial line of thinking was "Psh! I can't do that." Witnessing the myth of these “never” statements was totally amusing.

A few of these erroneous thoughts were disproved at an unconscious level; others, I consciously focused on disproving, to spite the idealism in my head that tried saying  "it isn't for me.” 

We've all been there. The gift is now celebrating your transformations. I share these with a kind reminder that, your kindergarten teacher was right, "can't," really does not exist.           

I won't be able to headstand like the yogi in the corner.

 

I will never win the lotto. 

I don't fly alone.

Eh, I don't cook. 

Handstand, UNsupported? Yikes. 

I am not a runner.

^4 miles....7/25/12 

I can't survive.

 

much less, laugh again...

 

Own a business? Nah.

 

You must do the thing, you think you cannot do. :)