Saturday, September 18, 2010
Friday, September 3, 2010
Thursday, August 26, 2010
Sunday, August 8, 2010
After that I achieved one of my greatest goals. Graduating from the Institute for Integrative Nutrition! I am now a CERTIFIED HolisticWellness Coach and am so happy and feel so accomplished.
Friday, July 2, 2010
Thursday, June 17, 2010
I attended the Saturday afternoon/evening of the 3-day expo and must say that I was impressed with the amount of information and vendors they had there! I came across a few fantastic companies that I feel the need to plug here as I support their efforts and believe that they are the key people to catapult wellness to the forefront of the media and people's minds.
Davina Reeves, Miss New York USA & Consultant for Tumeric...and me!
Excerpt from their Story:
"Each bottle is artisanally crafted with a purpose and a destination. We strongly believe that our vision, guided by great passion and Love for our product, will manifest change and improve the lives of many. Our goal is to enable people to realize and activate their fullest health potential through awareness, education, and experience. Tumeric- is committed to offering the very best in natural, sustainable health resources and practices."
How do you get this fantastic elixir?
Visit one of their locations in the New York Area
Founder Lindsay Noel Kemp, her colleague and me holding up just a few of the great Zen Bottle designs
• Providing superior products for optimal health and to encourage the general public to take responsibility for their health and environment by making conscious choices.
• Enlighten Your Bottle Mind & Spirit - Not only for health and vitality, but expansion, transformation of consciousness, and eventually, transcendence.
• Enlightened Bottle - the superior water bottle is a reusable glass bottle. Glass is the only known material not to leach. Reusable helps heal the body & the environment.
• Enlightened Mind - making a conscious choice to take responsibility for your choices… even down to your water bottle
• Enlightened Spirit. - feel connected and enlightened as your intentions reflect in the water you drink
How do you get these great bottles?
Order off the website or in person at shows- call 888-ZEN BOTTLE for more info
Founder Mike Monaco
Excerpt from their website:
Our goal is to provide the best quality food for you dog. We make our food every week. Quality assurance comes from the simple fact that my two dogs are eating the same food that we make for your dogs. All our ingredients are human grade and many are organic. Even the bones come from chicken backs that restaurants use to make stock. The meat is from a local butcher and the vegetables are from local markets. I believe that commercial grade dry and wet dog food is the worst thing we can feed our dogs. If we didn't believe this, we would have never spent the hours involved to start making raw food for our dogs.
How do you make sure your pups are getting the best food they can?
Contact the founder and chef himself, Mike Monaco at email@example.com or 631-
Excerpt from their website:
ScaleDown LLC offers the best in non-stick titanium cookware. Each pot and pan has exceeded rigorous German quality-control standards and won the prestigious German TUV independent Technical Control Association Product Safety stamp of approval for durability. This cookware offers even heat distribution and requires little or no oil, grease or water to cook your foods perfectly—what could be healthier or easier?
How can you get the supplies to literally bake a cake on the top of a burner?
Call or email them to put in your order: 518-587-6130, 888-905-1122, firstname.lastname@example.org
Thursday, June 10, 2010
- 2 large English cucumbers (or 3 large regular cucumbers), peeled and roughly chopped
- 3 slices white bread, crusts removed
- 1/2 cup warm water
- 3 cloves garlic
- 6 scallions, whites only, divided
- 1/4 cup white wine vinegar or Sherry vinegar, plus more, to taste
- 1 teaspoon lemon juice, plus more to taste
- 1/4 cup plus 4 teaspoons slivered almonds, lightly toasted, divided
- 1/2 teaspoon salt, plus more, to taste
- 3 tablespoons olive oil
- 1/2 cup green grapes, halved
Set aside 1 cup of chopped cucumber for a garnish. Soak the bread in water until soft, about 2 minutes. Place soaked bread, the rest of the cucumber, garlic, 3 of the scallions, vinegar, lemon juice, 1/4 cup of the almonds, salt and 3 tablespoons of olive oil in the bowl of a food processor and process until cucumbers are completely blended and liquid and almonds are almost completely invisible, about 1 to 2 minutes. Season with additional salt and vinegar, if desired.
To serve, ladle 1 cup gazpacho into a bowl. Mound 1/4 cup reserved chopped cucumber, 1 tablespoon scallions, 2 tablespoons grapes and 1 teaspoon almonds in the center of the soup
Enjoy with all of your summer sisters and brothers out there!
Tuesday, May 25, 2010
Thursday, May 20, 2010
Wow- this month has been a whirlwind and I am so sad to say that the blog took a back seat for a few weeks there to packing, working, health coaching and transitions galore. But now as I start to settle into my new place which has no more boxes (yay!) and just a little bit more dog hair than usual (living with 2 dogs instead of 1 during springtime shed season is making me sneeze a bit) I am ready to get back to living....with just a few changes.
Thursday, April 29, 2010
Tuesday, April 20, 2010
Last week I felt that awful cold coming on that I always get during the season change. I had absolutely no time for this though as I had a friend from Detroit coming in town whom I hadn't seen in almost 2 years and I had just started my new job. I had remembered reading the below recipe when I started this blog and wanted to really give it a shot.
Ingredients:2 heads garlic
2 teaspoons olive oil
5 cups vegetable stock
2 bunches spinach, chopped
- Preheat oven to 425 degrees.
- Slice off the top of each head of garlic, exposing the top of each clove.
- Pour a teaspoon of oil on each head.
- Place in a casserole dish with a lid or wrap in foil.
- Roast for 45 minutes or until cloves are completely soft.
- Let the garlic cool for a few minutes and squeeze cloves into a pot.
- Add stock and stir to break up the garlic and combine.
- Bring to boil, reduce heat and simmer for 10 minutes.
- Just at the end, add in the spinach to wilt, stir well and serve right away.
Breath Deep | Sleep Well | Revel in the Loveliness of Spring
Wednesday, April 14, 2010
3 cloves of garlic
16 large shrimp
- Remove stems and fins of mushroom tops with damp paper towel and a spoon.
- Place mushroom top down in oiled baking pan. Brush balsamic vinegar over the top.
- Defrost and peel about 16 large shrimp, chop 3 cloves garlic.
- Divide the garlic in 2 piles.
- In fry pan heat 1 Tablespoon olive oil and saute first pile for about 30 seconds
- Add shrimp
- With tongs turn after 1 minute. when they are slightly pink and curled remove to a dish.
- Heat 1 Tablespoon of oil and saute second pile of garlic. Then saute 1 bag of baby spinach until wilted
- Add about 5 sun dried tomatoes chopped
- Add 1 Tablespoon of vinegar and 1 Tablespoon of Marsala or wine
- Add shrimp back to the pan
- Season with pepper, about 1-2 stalks of fresh parsley (or 1 teaspoon dried parsley)
- Fill mushrooms and sprinkle with parmasian cheese
- In same pan heat 1 Tablespoon balsamic and 1 Tablespoon marsala until it bubbles slightly.
- Pour over edges of mushrooms.
- Baked 375 degrees for 15-20 minutes or until softened
- Scrub 2 baked potatoes, pierce with a fork
- Bake 425 degrees for 50-60 minutes until it's soft in center
- Cook about 20 minutes, cut in half horizontally
- Using a spoon carefully remove pulp without breaking the skin and place in large bowl
- Beat with an electric mixer until it's smooth
- Melt 2 T butter, add 1/4 C milk to heat
- Slowly add to potato and blend until creamy
- Add 2 T sour cream and salt & pepper.
- Using kitchen shears (best kitchen tool ever!) snip 2-3 chives into mixer.
- Fill potato skins and top with cheddar cheese
- Bake 375 degrees 20-30 minutes until cheese is melted and the potato looks a little brown.
Tuesday, April 6, 2010
1 can of rinsed white or garbanzo beans
1 cup of fresh flat parsley (fresh from the garden!)
1/4 cup oil
3 tablespoons fresh lemon juice
2 cloves chopped garlic
salt & pepper to taste
- In food processor chop garlic, then beans, then parsley
- Add oil and lemon by drizzling in as processor is on
- Seriously. That's it folks.
Thursday, March 25, 2010
The good news is we both aced our tests and got a lot of work done however we were starving by the end so we decided to make a delicious pesto pizza with mushrooms and prosciutto (on his half) . We also had the Trader Joe's Power House Salad (a complete salad with spinach, walnuts, dried edamame, dried blueberries, dried cherries.)
I haven't really plugged any brands to much on this blog yet but I have to say that the Trader Joe's garlic pizza dough was fantastic!
We made our own pesto kind of on a whim but I looked up the ingredients after which are:
Originally made by Cara: Sunday, March 21, 2010
Recipe from: our heads! (the one below is from Simply Recipes.com)
- 2 cups fresh basil leaves, packed
- 1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
- 1/2 cup extra virgin olive oil (oh we used a lot more than that!)
- 1/3 cup pine nuts or walnuts
- 3 medium sized garlic cloves, minced (Tim and I used 6!!!)
- Salt and freshly ground black pepper to taste
- Combine the basil in with the walnuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more.
- Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.
- Makes 1 cup.
(Left: Tim kneading the dough)
(Right: Me spreading/kneading the dough)
Then we spread out our freshly made Pesto:
It's so green!!
After about 18-20 minutes at 425 degrees take it out and it will look like this:
This was delicious and very fun! It lasted a long time as well- I just had my last 2 pieces today for lunch. Delicious!
I have my 3rd class this weekend and am very excited. I've been asked by IIN to be interviewed as a testimonial! I found out that my health counselor recommended me and I'm just so honored to do so, I was told to dress to impress. I will and I will speak the truth, the whole truth and nothing but the truth...
Tuesday, March 23, 2010
I am going to be working with clients as of next week so if anyone would like to have a free health history with me please let me know! You can either post your interest here or email me at email@example.com
What is a health history you may ask. Well a health history takes no more than an hour and is a conversation between you and me about your lifestyle- things that it will include are what you eat, how you sleep and your work schedule as well as other things. After the consultation we can talk about setting up a personal program for you if you are interested in continuing to work with me.
I wanted to also thank all of you for your amazing support as I embark on this new career. From those of you who know me I have continued to hear how this makes perfect sense and you are so excited for me! Well I know quite a few of you out there who this training would make perfect sense for as well. If you have any interest in finding out the specifics of the program that I am currently attending or would like to enroll they are now taking registrations for the 2010/2011 class. Also a bonus is that you don't even have to be in New York as you can be a part of the Distance Learning program. Again if you are interested talk to me! Below is the Nutrition Guide created by the Institute. As you can see a lot plays into your general wellness and nutrition not just the food you are eating.
Since starting this blog I have received a lot of recipe suggestions so I would like to propose a new activity: If you post it, I'll try it! I am really trying to build up my culinary skills and cabinet supplies so give me a challenge- you'll get the credit for the recipe. Also more importantly make sure to post it on here so other people can try it as well!
Tuesday, March 16, 2010
This recipe was found in handouts provided by IIN graduate, health coach and Top Chef Season 1 contestant Andrea Beaman. For more awesome recipes like this visit her website www.andreabeaman.com. She is a great speaker, and has a really fantastic story.
Recipe from: Andrea Beaman
Originally prepared by Cara: Monday, March 8, 2010
1 cup leftover brown rice
2 tbsp. rolled oats
1 cup water
2 tbsp. dried cranberries
1 shake of cinnamon
raw honey (I've been using Agave Nectar!)
Bring rice, oats, water, raisins, and cinnamon to
a boil. Lower the flame to simmer and cook for
5-7 minutes, or until creamy. Add raw honey to
sweeten. Serves two.
Another tip that Andrea had given me (and the rest of my 1,000 classmates) was to "Burn the Rice" meaning to cook a lot of food in the beginning of the week that way you can quickly put together recipes like the one above during the weekday. I have tried it now for 2 weeks in a row and it's working out!
Something has changed recently and I looked crazy to my coworkers the other day when I opted to not take home a bagel but instead take the beautiful Kale that was used as decoration under the bagel platter. Kale Chips- I was almost as nervous about these as I was the Bok Choy (something about those dark leafy greens make me nervous). Turns out they are not actually as intimidating as I thought!
Recipe from: allrecipes.com
Originally prepared by Cara: Wednesday, March 10, 2010
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
- Preheat an oven to 350 degrees F Line a non insulated cookie sheet with parchment paper/foil.
- With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
- Bake until the edges brown but are not burnt, 10 to 15 minutes.
Tonight I had a predicament...I had invited my good friend Melissa over for a feast but once I got home I had no interest in cooking and since it was the first night that it was still light out when I got home and Melissa wasn't coming over until at least 845 I took my pup, Travis Bean for a walk in Prospect Park. By the time I got back to the apartment I had passed hungry and had arrived at cranky/whiny/starving. Bad.News.Bears.
After stomping around the kitchen complaining to Travis Bean about how I didn't even want to cook for myself let alone Melissa I finally got it together, ate some cucumbers and hummus to tide me over and just started cooking rice. A very good place to start. I then took super ripe plantains and started to fry them. Then sauteed red and black beans along with Broccoli in onions and garlic and created the feast I promised. I actually had so much fun with it that I didn't even hear the phone buzzing the first FOUR times Melissa called!
Here are the Plantains starting to Fry and the Beans and Broccoli sauteing:
Recipe from: allrecipes.com
Originally Prepared by Cara: Tuesday, March 16, 2010
Super Ripe Plantains
2 Cups of Oil
- Heat Oil over Medium Heat
- Peel plantains
- Slice them in Half and then into small thin Strips (as you may see I only read as far as half and then made it up as I went along)
- Fry until they are a golden brown. Pat generously with paper towels
(Left) Dinner is Served!
Things I did that I never had done before:
2. Fried something
3. cooked 2 kinds of beans together (red AND black)
4. baked my own chips (3 times in a week!)
5. cooked rice
Saturday, March 6, 2010
I certainly love to eat don't get me wrong but what I recently realized was that I'm a "scarfer." Pretty much I scarf down my food so fast that I couldn't tell you when I'm done whether what I just ate tasted good or bad. This could be one reason that I always put hot sauce on EVERYTHING!!! You can even see it my last post- right next to the bok choy and quinoa is a nice squirt of Siracha- an asian hot sauce which some people may actually know better as cock sauce - this is of course because of the picture of the rooster on the bottle--ha ha. I love to laugh at food.
2) because everything tastes bland, I smother it in hot sauce, red pepper, what have you
3) because I scarf everything down that is smothered in hot sauce it irritates my stomach and I often feel like I'm choking when I eat
With this new idea I had I proposed myself a challenge:
1) Eat food with out initially smothering it with hot sauce-- Those of you who know me know that this is a sincere challenge!
2) Chew food consciously, slowly, and really taste the flavor of what I'm eating.
3) Let food gradually swallow down the throat this way I don't have to immediately chug water to help it.
And I'll tell you- this past week has been challenging! But my new recipe that I cooked was another one from the Integrative Nutrition book and then I actually got experimental myself a bit and tried something of my own creation!
Carrot Ginger Soup and Tomato Salad with Gouda Cheese
This was especially a fun one to make as my roommate Jess was there helping me literally every step of the way while supporting my insecurities around cooking and photographing the whole process- yeah she's the best! After all the giggling and spilling and having the blender top have a hole in it and therefore shoot carrot, ginger, onion water pretty much all over me, we had a really lovely meal. Jess even thought to bring the candle that was in the living room into the kitchen so we could fully celebrate our accomplishment!
Tomato Salad with Gouda-
I had just been in Ft. Myers visiting my parents the weekend prior and went tomato picking! It was so much fun and my mom and I were stepping in rotten tomatoes like crazy but in the end I brought home about 6 beautiful, organic, picked off the vine by me tomatoes. And honestly Jess and I can always agree that everyone loves a good gouda (shout out to John Fasulo here!) so it was a pretty easy match up.
Things I did for this meal that I never had done before:
1) peel carrots
2) use a tomato knife- I've literally had this for years but have never ever used it- go figure!
3) simmer something in a pot
4) Peel and grate fresh ginger/cook with fresh ginger...it was kind of scary looking but man was it worth it- the meal was so amazing because of it
So yeah, we had a feast and it was delicious and we had really great conversation as well. So again, I just hope these little anecdotes about my cooking experiments inspire some of you to just give it a try- it's really more fun and a hell of a lot easier than I ever imagined.
Prep Time: 10 minutes
Cooking Time: 30 minutes
Serves: 4 (although actually it lasted me 6)
Originally prepared by Cara: March 1, 2010
1 medium onion
1 teaspoon of sea salt
4 cups water
6-inch piece fresh ginger
Fresh parsley to garnish
- Wash, peel and cut carrots and onion into chunks.
- Place vegetables and salt in a pot.
- Add water. Bring to a boil. Cover with a lid.
- Simmer on low heat for 25 minutes
- Transfer soup into blender, adding water if necessary to achieve desired consistency
- When blending is done, squeeze juice from grated ginger and add to soup.
- Garnish with parsley