Feeds:
Posts
Comments

Archive for the ‘Tips’ Category

Watermelon, beet, pea and feta salad with chili-lime vinaigrette

Posted in Recipes, Tips, tagged , , , , , , , on September 4, 2020| 3 Comments »

 

I hope you and your loved ones are staying healthy! These extraordinary times we’re living in seem to be challenging just about everyone–even those with secure jobs and plenty of resources.

Here in Northern California, we’re also experiencing horrific wildfires and the resulting smoke, which makes the air quality so poor you often can’t go outside to escape the stress of being cooped up because of Covid-19. What’s more, the recent heatwave brought thousands of tiny ants into my home, and one day, a few dozen large ones. I tried joking with friends about the “fire, plague and pestilence,” because when you think about it, things are so bad it can seem unreal or surreal, and you almost have to be able to joke about it to keep sane.

I try to cope by reminding myself of all the good things I have in my life–particularly my health and my children’s health. I also remind myself that it’s pointless to worry about those things I have absolutely no control over. And I take joy in small things–like seeing a fawn with its mother on my lawn, a funny meme one of my kids shares with me, a simple but delicious meal or favorite sweet. (Of course, there’s always Netflix, too!)

Back to the food… I love this salad! I’ve been making it nearly every week since May, and I definitely rate in among my top five favorites. It boasts beautiful color, complex flavor and texture, and you can easily source its ingredients all summer and into autumn. It has just the right combination of sweet, savory, soft and crunchy, and the chili-lime vinaigrette gives it just a little added kick. You can make a vegan version leaving out the feta.

Make sure you use a nicely ripe watermelon. My nearly full-proof technique for choosing watermelons is to pick one up and rap on it gently with my knuckles–just like you would knock on someone’s door. If you get a true “hollow” knock, then the melon is ripe. If you get more of a “thud” sound, try another.

 

Ingredients (for 4-6 servings)

1/2 a ripe watermelon, rind/seeds removed and cut into 1-inch cubes

2-3 golden beets

1 large handful sugar snap peas, trimmed and sliced thin

1/2 cup firm feta (I use sheep’s milk feta)

2 large handfuls arugula leaves

1/4 cup extra virgin olive oil

Juice from 1 lime* (about 3 Tbsp)

1-1/2 tsp ground chili pepper

1/2 tsp sea salt

Optional: 1/3 cup chili lime pepitas (recipe follows)

Mix 1 cup raw pepitas with 1 tsp olive oil, 3/4 tsp salt, 1/2 tsp smoked paprika or ancho chili powder, 1/4 tsp cayenne pepper and the juice of one lime. Preheat oven to 325F. Spread pepitas on a parchment-lined baking sheet and bake 12-15 minutes or until golden brown.

*Get the most juice out of your lime by pressing down on the lime while it’s still whole, and rolling it while pressing down on it against a countertop or cutting board.

 

Preparation

Trim away any roots or pointed tops on the beets, wrap in foil and roast in the oven or toaster oven at 375F until cooked through, 30-40 minutes. Let cool. Run under cold water to help slide the skin off. Cut into 3/4-inch cubes. Place in a large bowl.

Add cut watermelon, snap peas and arugula and toss to combine.

In a small bowl, whisk together the olive oil, lime juice chili pepper and salt. Drizzle over the watermelon and beet mixture and toss to coat evenly. Crumble feta over the salad and lightly toss. Sprinkle toasted pepitas if using and serve immediately.

 

Enjoy!

 

 

Read Full Post »

Celebrate the Earth today by making one small change

Posted in Organic, Tips, tagged , , , , , , , on April 22, 2020| Leave a Comment »

 

Wherever you are on our shared rock, I hope you are safe and healthy!

The challenging times we find ourselves in impact all of us–some of us much more than others. Some of us are without a partner, some of us wish we could be. Some of us are homeschooling children, some of us are teaching children remotely. Many people have lost their jobs, and many more have had to scale back their hours and subsequent pay. All of us are living with some degree of fear and uncertainty. Some of us are lucky to live close to nature so we have an escape from the fear and worry that naturally accompanies times like these, while others are isolated in tiny spaces in densely populated cities.

Our current challenges make us all vulnerable, and can drive people apart–making some desperate to hold on to whatever they have or can get their hands on (e.g., toilet paper). However, I’m personally encouraged by the positive, caring unifying sentiments many have shared or demonstrated. I’ve also been uplifted by all the humor people have shared–cuz’ we can all use a little laughter during times like this.

This time also gives pause not only to think about what’s happening, but why, and theories abound linking COVID-19 to overpopulation, a lack of respect for or understanding of nature, even climate change. Some of those connections are more tenuous, but let’s be honest–we have ravaged and abused our beautiful planet home in many ways, and maybe this is her way of crying out or fighting back. Which is why now, on the 50th anniversary of Earth Day, is as good a time as any to think about how we can reduce our impact on her.

I’ve had people tell me that unless there’s a sector-wide change (e.g., automative, airline, or agricultural industry), or something overarching, like a carbon tax, that it doesn’t really matter what any one of us does or doesn’t do. I couldn’t disagree more. Think about it… Maybe you choose to do just one thing differently. You’re just one person, but then you share what you’re doing with a couple family members or friends, and your comment influences one or two of them to make a change as well. Then they go on to do the same, and the ripple grows wider. What’s more, when we make a healthy change in one area of our lives, it tends to influence other areas as well (i.e., you’re hard-pressed to find someone on a Whole30 diet who exercises regularly and smokes a pack of cigarettes a day).

The decision to make a positive change leads to exponential growth and has exponential benefits.

I’m sure you’ve seen dozens of lists of what you can do to live a little greener, but if you’re like me, every time I read one, I think of something new or I’m reminded of an area I could do better in. Here’s a handful of old, but still impactful ideas:

  1. Consume less – We live in a society of consumerism, which has proven bad for the planet on almost every level. Maybe COVID-19 has helped remind some of us about what matter most–our health, the health of our loved ones, time spent with our loved ones, etc. Making a conscious decision to buy fewer things and/or buy second hand, helps our planet and our pocketbooks. I’m not sure if this is true of where you live, but where I live, second hand shops are popping up everywhere and are “trendy,” and online stores, such as ThredUp, Poshmark, and Tradesy make clothes shopping guilt-free (or at least less guilty).
  2. Buy local – I confess I love the convenience of Amazon Prime, but when I think about all those separate truck deliveries to my house, I cringe–quite literally. Not all, but much of what I buy on Amazon can be bought at a local store in my immediate area, whether it’s a lawn tool or vegetable. Buying local produce is always better for you and the planet. Given the two little bears I have living with me, I used to buy fresh berries all year round, regardless of where they were grown. However, a few years ago, I stayed my hand as it hovered above the blueberries grown in Peru being offered to me two miles from my home. I couldn’t stomach the carbon footprint attached to those berries, and let’s face it, how fresh could they be after traveling that distance?
  3. Use earth-friendly cleaning products – I made this change over a decade ago and admit the effectiveness of some natural, biodegradable products wasn’t great 10+ years ago. However, there are many more choices available today, and most are equally effective as their chemical-laden, toxic counterparts. The one area where natural products lags is in the clothes washing realm. I have found Method laundry projects the most effective out of the natural options, but even if you don’t give up your Tide or Shout, but you switch out everything else, you’ve still done a lot to be kinder to Mother Earth.
  4. Buy organic and sustainable – whether it’s organic produce, organically grown pastured meat or sustainably-made clothing. Growing cotton uses a lot of water, which isn’t great, but if you buy organic cotton clothing or bedding, at least you have helped reduce the amount of toxic pesticides that leach into our soil and groundwater. The same goes with organic produce. And the more of us that buy organic, the more stores will buy from organic farmers, the more farmers will switch to growing organically, and so on and so on.
  5. Leave your car at home – Walking and biking offer so many health benefits–both physical and psychological, and they obviously reduce your impact on the environment. You probably don’t plan to bike to visit a loved one who lives 30 miles away, but biking or walking to get takeout or to dine at your favorite restaurant (post pandemic), and walking or biking to your local movie theater, ice-cream shop or wine bar benefits your health, the health of your community and the health of our planet.

Please join me in honoring our shared rock, our shared home, by committing to make one positive change today. Every one of us can make a difference, and every bit helps.

Be well!

 

Read Full Post »

Hello, again

Posted in General nutrition, Tips, tagged , , , , , , , , , , , , , , , on March 26, 2020| 6 Comments »

Well, hi there.

It’s been nearly a year since I last blogged, although if you follow me on Instagram (@eatwellwithmoira) you will see that I’m still posting photos of food and bits of life. Without getting into all the yucky details, I want to share that last year was the most stressful and challenging year of my life for emotional and logistical reasons, luckily not for health reasons.

One message that kept coming into my head, after suddenly finding myself without my partner of 20 years, and raising my two children on my own, was the age-old expression: If life gives you lemons, make lemonade. Okay, seriously now… When life truly gives you lemons, those lemons usually sit in your fruit basket rotting, because for at least a brief while, you are so lost or panicked dealing with the new paradigm and day-to-day demands, that lemonade is the last thing on your mind.

Once I’d made it through the roughest patch, I thought about starting to share some recipes, and essentially just picking up where I left off without any explanation. But that’s not me… I don’t just pretend everything is rosy when it’s bleak, or pretend I’m feeling positive when I’m really feeling sad, angry or frightened. And although I’m through the worst of it, I think there’s a lot more value in me sharing my experience in an honest, straightforward way. For the vast majority of us, our lives don’t always go as planned. Some of us handle things better than others. Some of us learn to handle challenges better over time. Some of us may always be challenged.

Just when I started seeing the light at the end of the proverbial tunnel and a clear path forward, COVID-19 arrived. The impact to work, my children, etc. resulting from the pandemic, has added to the stress I’m still dealing with in my new life paradigm, while working more hours, sorting out my finances and raising two children on my own. I experienced a brief, this can’t be happening now moment, and for a split second I wanted to throw up my hands, throw myself face down on the sofa, and later, move to a remote corner of the globe.

Instead, it made me think I want to share my situation with friends and followers. I want you to know I’ve endured a lot of pain and uncertainty, but I recognize many people are going through what I am, and that whatever pain and uncertainty are relative. Millions of people around the world aren’t just struggling with a new paradigm; they literally fighting every day for their very existence. Even people who, like me, enjoy a safe and comfortable life are now enduring added stress and uncertainty, and many are experiencing the pain of losing loved ones to complications from the virus. We are all stressed by the pandemic, and these are seriously difficult times for many people. But now is the time, more than ever, for us to have compassion for others. It’s also the time to share information about health–not just healthy eating and cooking but emotional health, and to share delicious, fun recipes. Let’s be honest, most of us are spending a lot more time at home, not eating out at all or eating out far less, and we’re cut off from the face-to-face social interactions that play a key role in our emotional well being. More and more research is showing the connection between emotional health and physical health, so I would like to share information on what you can do to stay healthy, incorporating what has worked for me over the past year.

What are the basics to trying to stay healthy during this time?

  1. Eat a nutrient-dense diet. Yes, I have upped my intake of Vitamin C (and D3 on the days I can’t get outside or its cloudy), and I have my arsenal of propolis (general immune booster) and Enzyme Defense (attacks proteins in a virus) at the ready, but nothing can replace a nutrient-dense, balanced diet. Of course, many of us are craving carbs and carb-laden comfort foods because we’re stressed, but those only aggravate our health and wreak havoc on our hormone and immune systems, so try to limit them to an occasional treat.
  2. Get a good night of sleep–7 to 8 hours. I admit, I’ve binge-watched some Netflix and Prime Video series just to keep my mind off other things, but I also admit I feel the knockdown effects of too little sleep and less-than-relaxing plot lines the next day.
  3. Wear a mask. All the reports said not to at the start of the outbreak, and that was likely to prevent people from hoarding them, but now we know one of the reasons Japan has handled the crisis better than others is because 80 percent of Japan’s population is wearing a mask. From what I’ve been reading, while the N95 masks are the best, even surgical or homemade masks provide some protection.
  4. Don’t touch your face and wash your hands throughout the day–really wash them for 20-30 seconds with soap.
  5. Move your body. Exercise boosts your mood, lowers stress levels and improves your sleep. Make sure you are getting at least 40 minutes of exercise at least four days a week. It doesn’t need to be 40 consecutive minutes, and there are many great online sources supplying workouts you can easily do at home. (I just tried a great one from Tracy Anderson Instagrammed by Goop this Wednesday!) Simple exercises you can do at home even if you don’t have weights or benches include pushups, planks, sit-ups, mountain climbers, leg lifts and wall chairs.
  6. Manage your stress. People have been telling me to manage my stress for years, and aside from the stress-reducing aspect of physical exercise, I have ignored them for years to my detriment. There are countless ways to help manage stress these days, and most of them are simple, easy to learn and free.
    • Introduce a simple intentional breathing exercise into your day–closing your eyes, slowing down and deepening your breath, holding your breath after you inhale, and observing your breath. It might take a few tries to get the right rhythm, but once you do, you’ll find it incredibly relaxing.
    • Take a few minutes each morning to acknowledge or write down what you’re grateful for. I had implemented a gratitude practice with my kids at dinnertime, but from what I’m reading, the greatest benefit comes when you do this in the morning or at whatever represents the start of your day. Once again, science is proving that a gratitude practice will make you a happier person.
    • Introduce mindfulness into your life. Having never previously taken the time to understand and develop a practice of mindfulness, even during my personal chaos last year, the added stress from the pandemic was the push I needed. I’m currently reading a wonderful, practical book by a professor friend, Dr Shauna Shapiro, called “Good Morning, I Love You.” I think it speaks to everyone regardless of his or her unique life experiences, and Shapiro shares valuable insights and practical tools for helping you use mindfulness to improve your outlook on life and how you navigate through it.
    • Meditate–whether it’s a simple quieting of the mind and focus inward or something more official like transcendental meditation, the benefits are proven and the time well spent. There are many free sources for guided meditations online if you don’t know where to start and can’t take a physical class due to current social distancing measures.

Look for other simple ways to make your current experience easier or more joyful. For example, the Shelter order in California hasn’t stopped the construction workers coming who are completely renovating the home next door to mine and my home office. After trying to juggle homeschooling and work against a background of hammering and belt-sanding (think unrelenting dentist’s drill), I invested in a pair of noise canceling headphones. They don’t block all the noise, but they definitely add a measure of quiet and peace that allows me to be more productive and feel more calm.

I also took up painting again. It’s a mental expression through physical work, and incredibly rewarding for me. Find something old or new and/or creative to do that you enjoy and that takes your mind off of work, the kids, the pandemic, etc.

Involve your kids in cooking–either in helping prepare meals or just cooking fun healthy treats. Savor the extra face time you have with family members, and be mindful that this difficult time affects people differently. As I’m always saying to my kids, “live your life with kindness and compassion.”

Here’s to your health–emotional and physical!

 

Read Full Post »

My sunscreen picks for everyday and holidays

Posted in Organic, Products, Tips, tagged , , , , , , , , , , on June 21, 2017| 3 Comments »

 

It may be that you already traveled to some sunny, exotic locale during the winter holidays, or for “spring break” if you have kids. So yes, I should probably post my sunscreen picks a bit earlier in the year. But as they say, better late than never!

As I wrote up the post on our April trip to Tulum, Mexico I realized I hadn’t shared my sun protection product recommendations. I’m a big fan of applying suncreen every single day of the year–rain or shine, at least to the face. When you consider that the backs of the hands and decolletage are the first places to show signs of aging, those of us in age denial would be wise to cover those areas with sunblock as well.

I recently tried a mineral powder based product with an SPF 30+. I figured that at my age, it probably looks more youthful to cover any sun damage and have the skin looking flawless and age/sun spot-free. However, I thought the heavy layer of powder, despite being natural, made me feel too made up, which in turn made me feel older. So I switched back to my tinted sunscreens. They’re light, moisturizing and the sheerness makes me feel like I’m not trying to cover up anything (although if I could find a natural way to get rid of my age spots, I’d do it in a heartbeat).

I think Andalou Naturals and Juice Beauty make the best, reasonably-priced, all-natural tinted sunscreens available. Andalou Naturals 1000 Roses Color + Correct and Juice Beauty Stem Cellular CC Cream continue to be my top picks for everyday sunscreen for my face. They’re both SPF 30+ zinc based–for the broadest spectrum of sun protection available, non nano particle, free of all the nasties (parabens, glycols, butenes, chemical sunblocks, etc.), and they both smell nice–something I’m very partial to seeing as I’m very scent-sensitive. Andalou offers a better price point, but Juice Beauty has a wider range of colors to choose from.

For my kids’ faces and for all of our bodies, I continue to love Burnout Sunscreen. It, too, is zinc-based, non-nano and moisturizing. Burnout offers several different formulations, but I usually get the Kids Physical SPF 35 or the Ocean Tested SPF 30. Burnout products are “reef safe” which is becoming a bigger deal in many parts of the world that still have viable coral reefs and/or reef fish populations. The faint white sheen it has when you first apply it sinks in about 10-20 minutes after application, which is perfect timing given that experts recommend applying mineral sunscreen at least 20 minutes before sun exposure. Another bonus: It doesn’t make you break out! There are no pore-clogging or other irritating ingredients, but if you’re prone to breakouts, always apply your sunscreen (or anything going on your fact) using clean hands. (But Burnout offers a Lightweight Oil-Free version if you’re extra sensitive.)

Of course, the best sun protection is no sun, or a long-sleeve shirt and broad-brimmed hat. (I love this inexpensive one featured above by Hinge at Nordstrom.) I don’t have a photo to share of her, but my 77-year-old aunt who grew up in Hawaii–but has always covered up, has an incredibly smooth, cream colored complexion. It’s too late to reverse some of the sun-worshipping naughtiness of my youth, but at least I make a point of putting on sunscreen everyday–rain or shine.

Happy summer and safe sunning!

 

SaveSave

Read Full Post »

Winter skin savers

Posted in Products, Tips, tagged , , , , , , , , on February 15, 2017| Leave a Comment »

 

dsc_5248

 

I don’t know if you’re experiencing an unusually tough winter like the one that’s been ravaging Northern California since last November. Even though the temperatures continue to hover above average, the insane amounts of rain falling on my area means fewer days outside, and more time spent inside with heaters blowing. As a result, my skin is noticeably drier and overall more sensitive. (Undoubtedly my skin is also drier due to my advancing years, but that’s another topic for another time.)

While I still haven’t embraced the oil cleansing technique using plain coconut oil, I do understand the science behind it, and I agree with many beauty experts that oil is the best and gentlest way to cleanse and moisturize your skin. Of course, human skin responds better to some oils than others, so I recommend always using plant oils over unnatural oils, such as mineral oil which is derived from petroleum products. Most people with mature and/or very dry skin seem to do well with pure coconut oil as their cleanser. If you’re like me with regular oily patches and prone to breakouts, something gentler and lighter like almond or sesame oil works well.

That said, because I’m a product junkie, I like to use products someone else makes for me to–including my oil cleanser. (As always, I only use all-natural products free of parabens, petroleum-based ingredients, phthalates, glycols, and other irritating, hormone-disrupting or toxic ingredients.)

dsc_5252dsc_5250

 

My favorites right now are Marie Veronique Replenishing Oil Cleanser and Weleda Soothing Cleansing Lotion/Almond (shown above). For nighttime moisturizing, I love Marie Veronique’s Rejuvenating Night Oil (also shown above). Like all MV products, it smells amazing, is completely natural and free of any toxic ingredients, and it absorbs beautifully. You can apply it over your other serums or treatments, such as retinoids and Vitamin C serums.

dsc_5251

 

Protect your lips with one of RMS’s tinted lip shines. They’re super moisturizing and completely natural and non-toxic as well. I like the shade “Honest,” (shown above) because it gives a subtle bit of peachy-pink color, which helps gently brighten the winter pale face most of us have right now.

You can moisturize your body with coconut oil as well, or if you’re bothered by the slightly greasy feel you get after applying, simply melt some in between your palms with your regular lotion. You can also use coconut oil to moisturize dry locks by either massaging some into hair and scalp at least 20 minutes before you shampoo, or by working a small amount into the ends of your hair before or after you’re doing styling it.

 

Happy moisturizing!

Read Full Post »

Golden tumeric milk

Posted in General nutrition, Recipes, Tips, tagged , , , , on January 11, 2017| Leave a Comment »

 

OLYMPUS DIGITAL CAMERA

 

Happy New Year! I hope your holiday–no matter how you celebrated it, was merry and bright, and that you’re looking forward to embracing a new year.

Depending on how you lean politically, you may feel a bit of dread as you look to this new year. Or you may feel the pressure to make big plans and set high goals for yourself. We expect so much of ourselves these days–much more than other people expect of us if we stop and really think about it.

Lately, I have been chastising myself for not posting more recipes or product recommendations or summaries of scientific findings. But between caring for my children and serving as the interim executive director of my foundation (link), I haven’t had time for any of it except snapping off photos of some of my meals and daily adventures.

When the new year rolled around, my first inclination was to set targets on how many posts I should publish, how many projects I should complete for the foundation, how many miles I should run weekly, etc. But after some careful thinking, I decided that what my main goal should be is to slow down, ease up, be gentler on myself and more present in the lives of those I love. The “shoulding” is a slow killer. We are not superhuman–none of us.

I don’t want to appear sexist, but the “shoulding” problem appears to affect women more than men. If men do only one job, and they do it well, they are often generally satisfied with themselves. But women seem more prone to setting unrealistic targets across multiple areas of their lives, and this isn’t healthy or sustainable. The woman you may know who raises perfect, well-adjusted kids, stays amazingly fit, produces incredible creations from her kitchen, runs a company, serves on a bunch of non-profit boards, and stays up to date on current affairs, is paying the price in some way. Maintaining that level of achievement and busy-ness takes its toll. We are all just human, and the day holds only so many hours.

Doing too much makes us prone to all sorts of health problems that can present in an immediate and obvious way, like a cold or flu, or slowly wear down our defenses, making us vulnerable to more serious illnesses.

So during this winter season (at least for those of us living in the Northern Hemisphere), when you suddenly think of one more thing you could/should be doing, stop. Make a cup of tea, take a leisurely stroll through your neighborhood, read a fun article in a meaningless magazine, and slow yourself down.

While the rain and snow do their thing outside your window, try making golden tumeric milk. It will warm and nourish your body and boost your immunity. Tumeric contains curcumin, a very strong antioxidant with powerful anti-inflammatory benefits. In fact, a friend told me over the holiday, that she was able to avoid a costly surgery for her elderly dog, after the dog tore its ACL, by feeding it high doses of curcumin, glucosamine (cushions bones at joints) and hyaluronic acid (collagen building).

This milky tea takes minutes to make, yet has lasting benefits. Depending on where you live, you can buy fresh tumeric from your natural grocer.

 

Ingredients

1 cup almond or other non-dairy milk

1 thumb-size piece of fresh tumeric, peeled and roughly chopped

Several grinds of fresh-ground pepper*

1 tbsp maple syrup or sweetener of your choice

1 tsp pure vanilla extract

A healthy pinch of ground cinnamon

*Whether you’re making tumeric milk or taking tumeric supplements, make sure you eat black pepper at the same time. Black pepper contains piperine which significantly increases (2000%!) the absorption of curcumin. Curcumin is also fat soluble so always consume it with a meal or a drink like this one that contains healthy fats.

 

Preparation

Put the first three ingredients in a high-powered blender, such as a Vitamix, and blend until deep gold in color and frothy. Pour the milk mixture into a small saucepan and heat just until hot. Do not boil. Remove from heat and stir in the maple syrup, vanilla and cinnamon. Pour into your favorite cup and sip away.

Enjoy!

 

tea1

Read Full Post »

Creamy and delicious overnight oats

Posted in Recipes, Tips, tagged , , , , , , , , , , on May 24, 2016| 5 Comments »

oats10oats1oats3oats7

 

If you read a lot of health-focused food blogs and/or follow a lot of plant-based Instagram users, you’ve undoubtedly seen many photos of overnight oats. They have become a thing–that’s for certain, but I for one can easily see why. Regular cooked oats don’t always sit right with my tummy, and the texture can get a little weird–as in too gummy, tending toward slimy, etc. However, overnight oats keep my tummy humming along nicely, they’re never slimy or gummy–just cool and creamy (although I know some people like to heat theirs).

If you find yourself intrigued by the idea, and if you haven’t tried them yet, try them!! You can alter a basic bowl of overnight oats at least two dozen ways. I like to make mine with peanut butter, then add more goodies in the morning, such as fresh fruit and coconut cream. (The nut butter adds enough protein and healthy fat that I stay full all the way until lunch time.) Some like to add a little chocolate drizzle by combining cocoa powder, coconut oil and a little sweetener over heat. That’s too decadent for my mornings, so I tend to stick with fresh mango and banana or berries.

I also love that you can prepare it in 2 minutes the night before, and have a delicious breakfast ready to go in the morning! My mornings are always rushed with making the children breakfast, packing their lunches, feeding our three cats, coordinating play dates, etc. I like that I can just reach in the fridge and voila–breakfast is ready.

I hope you enjoy this dish as much as I do!

 

Ingredients for one

1/2 cup gluten-free rolled oats

1 tbsp black chia seeds

2/3 cup almond or other plant-based milk

2 tbsp peanut butter or other nut butter

1 tbsp maple syrup

1 tsp pure vanilla extract

Pinch kosher salt

 

Preparation

Stir together all the ingredients. Cover and put in the refrigerator overnight.

In the morning, stir again, add a little coconut cream or milk and some fruit, and…

 

Enjoy!

 

oats2

Read Full Post »

Summer sun essentials

Posted in Products, Tips, tagged , , , , , , , , , , , , , on April 27, 2016| Leave a Comment »

summer1

 

I suspect that no matter where you live, you can already sense summer’s approach. For those living in more northern climes, it may have been an unusually warm day, or lighter, skimpier clothing displayed in department store windows. Here in northern California, we’ve had some bizarrely warm days–warm enough for shorts.

I relish preparations for summer. OK, I admit, I use the change of season as an excuse to buy a few new pieces for the wardrobe–you know, something to make me anticipate sand between my toes, the clear cool of a lake, or an travel adventure in a foreign land. I also like to fully prepare my arsenal for protecting my skin against stronger sun rays, and longer times spent in the sun. But in all honesty, these products are ones I use year-round… I just like to stock up before summer.

 

summer2

 

This year’s sun protection favorites include:

Burnout Sunscreen, $17.99 for 3oz – This continues to remain my favorite.* Reasonably priced, and all natural, this non-nano-particle zinc oxide-based cream goes on easily, doesn’t give you the white “Casper” look, provides true SPF 30 protection and doesn’t sting the eyes.

Juice Beauty Stem Cellular CC Cream, $39 for 1.7oz – I still find this all-natural, tinted “BB” cream superior to any other natural BB creams available. The moisturizing formula goes on beautifully, provides SPF 30 using a non-nano zinc base, and comes in several natural shades. I use it every day–religiously. When I want a little extra coverage, I simply brush a bit of mineral-based powder over my face after I’ve applied the CC Cream.

BrushOnBlock, $32 for .12oz – I really like this mineral-based SPF 30 powder for touching up during the day and for when I want extra coverage over my tinted face cream/block. It’s the perfect size for carrying in a tote bag or even a small clutch. It controls oily afternoon shine–if you’re prone to that, and makes reapplying sunscreen easy.

La Natura Botanicals Green Tea Hand Cream, $16 for 3oz- I only recently discovered this product, but I became an instant fan. The formulation feels rich, but absorbs quickly thanks to a little rice and cornstarch in the ingredients. It also has a nice, light herbal scent, which I’m always on the lookout for since I’m so scent-sensitive. As I’ve gotten older, my skin has gotten increasingly drier–a trend that’s amplified on my hands, and made worse by all the dishwashing and gardening I do.

Burt’s Bees Tinted Lip Balm, $6.99 for .15oz – I think I own every color this product comes in! The six subtly-colored shades provide long-lasting moisture, and the easy to use, “Chapstick”-style tube make this product a go-to for purse, beach bag, etc.

Most importantly, remember the basics:

  1. Apply sunscreen every day–rain or shine, and reapply often if you’re going to be out in the sun for an extended period of time or you’re swimming.
  2. Avoid chemical formulations, and look for mineral, zinc oxide formulations with an SPF of 30.
  3. The sun’s rays are typically at their strongest between the hours of 10am and 3pm.
  4. Make use of hats, cover-ups and rash guards. All three are available in so many great styles, and many can provide sun protection superior to any cream or lotion (and without the hassle of reapplying).

Summer here we come!

 

*I used the Honest Company’s sunscreen last year, but while I liked the non-whitening, super-moisturizing formulation, I agreed with a lot of the media that it didn’t provide the SPF 30 it claimed to. I don’t know if they reformulated the product, but once I hear they have, I will give it another try.

Read Full Post »

Boost your energy now!

Posted in General nutrition, Tips, tagged , , , , , , , , on February 11, 2016| 4 Comments »

Feeling tired too much of the time? Feeling pretty good in the morning, but fighting a serious slump in the afternoon between 2:00pm and 4:00pm? I’ve experienced days where I thought I could literally fall asleep standing up–and it usually hit me around 3:30pm. It’s one of the main reasons I did food-sensitivity testing, “went Paleo”, gave up gluten (95% of the time), etc. In the end, I think I was getting exhausted in the afternoon because my energy stores were simply too depleted by that time. My body essentially had nothing to draw on. I have taken specific and deliberate measures to change the situation, but I still have some pretty sluggish afternoon moments.

So many of us find ourselves overstretched on our commitments and overtaxed on everything else, especially in America where most jobs don’t abide by the 9-5 rule. Whether real or perceived, many people I know feel they’re expected to work 70+-hour weeks. Commutes have become longer and more stressful. I think mothers suffer the most… In many cases, even if they’re career women, they’re expected to work full-time and take care of the kids and the home, participate in school, etc. And moms who have quit or taken a break from their careers aren’t exempt. They’re often expected to volunteer significant hours at school, serve on non-profit boards, plan fundraisers, while raising the kids and taking care of the home.

Daily and chronic fatigue can result from many things, and what other expect of us and what we expect of ourselves is another discussion, but consider these common, relatively easy to remedy, causes of tiredness:

Dehydration

One of the most common causes of fatigue, is also one of the easiest to remedy. When your body doesn’t have enough fluid in it, your blood thickens making it harder for your body to get oxygen to your cells for ultimate functioning. Aim for 8-11 cups a day of filtered water, herbal tea or natural coconut water. Just take care to avoid too much caffeine (the relatively small amount in green tea is fine) or caffeinated drinks enjoyed too late in the day where they could disrupt your sleep. And beware of drinks containing too much sugar–including many juices and some smoothies, which will only cause your insulin level to spike and your energy to crash.

I like energy-boosting teas, such as Yogi Tea’s Sweet Tangerine Positive Energy with black tea, green mate, ashwagandha root and ginseng.

seeds

Snacks

Snack on whole foods that provide quick energy along with plenty of nutrients. For example, pumpkin seeds give you…. I’m not a huge fan of seeds, but spiced pumpkin seeds are delicious, and offer just enough saltiness and zing to make them practically addictive. Try the recipe below from the ZenBelly Cookbook. A banana is a perfect mid-morning or afternoon pick-me-up snack. In addition to three natural sugars, bananas contain fiber so you get an instant and sustained boost of energy.

Unless you’re strictly Paleo, be sure to consume a healthy portion of whole grains at lunch–barley, millet and quinoa are all good choices (unless, of course, you have an allergy to quinoa like I developed three years ago). Whole grains offer a sustained source of energy.

Have a low-sugar and nutrient-dense bar or slice of bread on hand for when he hunger pains strike or you start to feel drowsy. I like to make my own food, so I rarely buy “energy” bars, but there are some good ones available now that provide plenty of protein and fiber without a ton of sugar. I prefer to have a slice of grain-free bread such as the “loaded banana bread” from the ZenBelly Cookbook. I’ll be posting my modified recipe in the next few days.

loaf

 

Sleep and body function

If you constantly feel overly tired, consider getting tested for thyroid dysfunction or hormonal imbalances. Avoid any screens at least an hour before you aim to go to sleep or buy yourself a pair of amber lenses that block blue light (and use them!). Also be sure to fall asleep by 10:30pm–latest, to work with your circadian rhythms for improved sleep and brain function.

Exercise

Make sure you get regular exercise, which studies show improves energy and sleep quality. Regular exercise also boosts mood, helps balance hormones and serves as a great stress reliever. So many people think they can’t make time for it, but exercise enables you to do more more efficiently–in other words, it uses time but actually buys you time. And even though my friends would call me a hypocrite to hear me say this, make time to relax and recharge your inner batteries.

Spiced Pepitas

Recipe from Zenbelly, although I slightly upped the amounts on all the ground spices.

Ingredients

1 1/2 cups raw pumpkin seeds

1 tbsp lemon, orange or lime juice

3/4 tsp finely ground sea salt

1/2 tsp ground cinnamon

1/8 tsp chipotle powder

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp smoked paprika

1 tsp coconut sugar

Preparation

Preheat oven the 375F. Line a rimmed baking sheet with parchment paper.

In a medium bowl, mix all the ingredients together. Toss well to combine.

Spread on the prepared sheet and bake for 5 -7 minutes, or until the seeds become crisp and slightly puffed. Allow to cool completely before storing in an airtight container. The seeds keep for weeks, but if they lose a little crunch, you can reheat them in a 350F oven for 2-3 minutes.

Be well and full of energy!

Read Full Post »

Fluffy eggless pancakes

Posted in General nutrition, Recipes, Tips, tagged , , , , , , on July 1, 2015| 3 Comments »

 

pancakes side2pancakes above

 

You might recall a post from last year in which I described how I took a food sensitivity test that told me I’m highly sensitive to eggs, green peppers and pineapple. I also discussed how this type of test gets mixed reviews, but it continues to be very popular among alternative practitioners.

Well my daughter has been suffering from a mildly stuffy and/or runny nose for months. When I first noticed it last summer, I assumed she was getting an out-of-season cold–just a fluke. We were traveling in Europe, and I figured the long flights and significant time change were making her susceptible. When the mild “cold” came home from Europe with us, I assumed she must have seasonal allergies, or that she had developed an allergy to dust mites (covering all those millions of tiny Lego pieces strewn across every surface in her room) or pollen or something along those lines.

I took her in for an allergy skin test which showed she has very sensitive skin but isn’t allergic to any of the usual suspects. On the doctor’s recommendation, I later took her in for an allergy blood test. Once again, it showed she isn’t allergic to any of the common allergens. I eventually took her to see an MD who’s also a Homeopath. After asking me a lot of questions about my daughter’s diet, her mucus and various other bodily functions, the doctor concluded she must have a food sensitivity and ordered the IgG test. The doctor suspected a dairy allergy, which I was secretly hoping for because I already substitute coconut and almond milk for dairy in most of my cooking.

Several weeks later we learned, that according to the test, my daughter is, like me, highly sensitive to eggs. Of course eggs would turn out to be the culprit! After all, I feed my kids eggs every day. My whole family loves eggs. I love to bake and nearly every favorite recipe calls for eggs. And we have three chickens. Not to mention, I consider the egg one of the most nutritionally perfect foods available. But alas and alack, no eggs for three months, said the doctor.

Since I never did give up eggs even after my igG test indicated I was highly sensitive to them (I just began eating them less frequently), I decided to not eat eggs for three months in solidarity with my daughter.

Here’s where you can envision the fingers drumming on the table and the foot tapping impatiently… We are three weeks into our 3-month sentence, and it’s tough going. Eggs are in everything–at least nearly everything we love. And I’ve practically stopped baking since it’s pretty difficult to bake anything decent without using eggs.

But I have discovered that there are some surprisingly good eggless versions of some of our breakfast standbys. For example, this pancake recipe is remarkably good, and just as easy to make as my oatmeal pancakes. I’m also experimenting with eggless waffles. When I get the recipe right, I’ll share it here. In the meantime, if you have an egg sensitivity or simply want more eggless options, try these delicious, surprisingly light and fluffy pancakes.

pancakes side

 

 

Ingredients (for approximately 6 4-inch diameter pancakes)

1 cup whole-grain spelt flour

2 heaping tbsp ground flaxseed

1 tsp honey

1/2 tsp cinnamon

2 tsp baking powder

1 1/4 cup milk (cow’s or almond work best)

1 tbsp water

3 tbsp coconut oil melted

1 tsp vanilla extract

 

Preparation

Whisk together the dry ingredients.

Pour the milk into a 2-cup measuring cup. Add the water, vanilla extract and coconut oil to the milk.

Whisk the wet into the dry until just combined. Do not overstir. Let sit for 2-3 minutes.

Heat a large cast-iron or other griddle pan over medium heat. Add in a little butter or coconut oil and spoon in your pancake batter. Cook approximately 2 minutes or until golden brown before flipping over.

Serve with love.

 

Enjoy!

 

pancakes close

Read Full Post »

Older Posts »

Cook the Beans

inspired by ingredients, smells and Travels, vegan & vegetarian

Cooking Without Limits

Food Photography & Recipes

H o l l y 's a H e r b i v o r e

Selma's Table

Life doesn't have to be perfect to be wonderful - stories and recipes from a wonderful life...

Manger

Peri's Spice Ladle