Take In The Good Detox Starts Tomorrow!

When I lead a whole foods detox there are three main components:

1. Cooking and eating whole vegan food 
2. Contemplative practice 
3. Group support system via Face Book  

Three reasons why you would want to do a whole foods detox:

1. Reduce inflammation - this is huge and has an overall impact on mood, joint health and energy
2. Feel lighter - recognize changes you can make that effect you, others and the environment and yeah, you may shed a few pounds
3. Look at addictions - foods, drink, habits and patterns by removing dramatically mood altering foods and substances 

I am excited to present in the new year this 6 day whole foods detox as a few people asked for one - a thoughtful, interactive HSL detox. For our contemplative work I've chosen to weave in the philosophies of neuropsychologist and meditation teacher, Rick Hanson, PH.D., specifically his presentation of "taking in the good" from Buddha's Brain. Daily emails are sent to clients during the cleanse on how to work with taking in the good. "Much as your body is built from the foods you eat, your mind is built from the experiences you have." ~ Rick Hanson, Buddha's Brain the practical neuroscience of happiness, love & wisdom

The detox booklet contains:  

• a suggested shopping list   
• meal suggestions during the cleanse  
• nutritional information  
• recipes for breakfast, lunch, and dinner
• soul warming ginger- fennel stock  
• a recipe for Vitamin B-12 intake during vegan eating if need be
• my favorite smoothie - "chocolate cake mix"  

All of the recipes are for more than one serving - cook once eat two, three or four times. Try having soup for breakfast if it's ready and convenient. For more information and registration please visit my website. Starts Sunday, Jan 26. The detox booklet will be sent to you when you register. I start group support on a "secret" closed Face Book page on the 26th. Joining the group is not necessary to do the detox, but it is very helpful.

  

Hope to you have you join us. This detox is for all levels of experience from first timers in the kitchen to first time detoxers. No food processors or "fancy" kitchen appliances necessary. Do what you can. My cleanses are for meat and potato eaters as much as they are for vegans. Everyone learns something. :-)  

   

"Just wanted to send you a quick note to thank you for the very inspiring and profound detox guidance. I am sure it wasn't easy guiding a group "virtually"... you've pulled it off beautifully! ... looking forward to future updates!"  

Savini Inspired Risotto Milanese

Savini -  Milan, Italy January 1989

 When I was 20 years old, I had the good fortune of tasting Risotto Milanese for the first time at Savini, a century old restaurant located in the heart of Milan. Living in Milan for three weeks during winter break my Junior year in college, I had been treated to fine dining as much as I had the chance to taste thin crust brick oven pizza with a sunny side up egg cracked on it piping hot just out of the oven. Visiting Milano, that's what Europeans call her, was my first experience traveling abroad. I spent afternoons forging friendships with a handful of students at Bocconi who were friends with a friend of mine who had gone to school there. I loved my new Italian friends, Corrado, Marina and the Fabios stand our in my memory. Our days at Bocconi carried over into cafes, pubs and home cooked dinners well into the night. I spent three weeks in Milano pretty much doing whatever I wanted all expenses paid and lived in a rather poche "residence" apartment/hotel situation. I took a risk going much to the chagrin of my parents, but my desire to experience life and try new things has been my inner compass which I am always grateful for and heed.

During the course of our meal, the chef came out to greet my patron who had brought me to Savini insisting that if I eat in any restaurant in Milan, Savini had was the one. He was buying, so of course I said yes. I have changed the recipe from the chef's dish because he used beef stock and I never have that on hand. I do however make my own chicken stock so that's what I use. I prefer to use homemade anything over store bought, but you my friend, the cook, can do what you like. Also for the vegetarians out there you can use a vegetable stock and it's quite tasty as well. The trick regardless whatever stock you use is to soak the saffron threads for a few hours in the stock before adding the liquid to the rice.

chicken stock warming with saffron threads

 

almost done

Serves two

INGREDIENTS

1 cup Risotto - I use organic if made in the states, if made in Italy just risotto

2 cups of chicken stock (or your stock of choice)

1/2 tsp Saffron threads - I use Morton & Bassett two little vials - it's expensive

1/4 cup white wine

1/2 medium size organic yellow onion diced

11/2 TBS unsalted organic butter

1/4 cup freshly grated parmigiano-reggiano cheese plus extra for plating

Sea salt - my cooking fav Maldon Sea Salt flakes (I believe choice of Chef Wylie Dufresne)

Freshly ground black pepper

top with Italian parsley if you like, but not necessary

COOKING

In a 12 to 14-inch skillet, heat the olive oil over medium heat. Add the onion and cook until softened and translucent but not browned, 8 to 10 minutes. Meanwhile on low heat warm the saffron-infused stock. Once the onions are translucent add the rice and stir with a wooden spoon until toasted and opaque, 3 to 4 minutes.

Add the wine to the toasting rice, and then add a 4 to 6-ounce ladle of the stock and cook, stirring, until it is absorbed. Continue adding the stock a ladle at a time, waiting until the liquid is absorbed before adding more. Cook until the rice is tender and creamy and yet still a little al dente, about 15 minutes. I add a little salt and pepper along the way, but salt and pepper is not part of the original recipe as the broth and butter used may have already been seasoned, mine aren't. Don't walk away from the stove. Keep your eye on it and keep the temperature on medium to med low. You may not need all of the broth though I always seem to use it all. Stir in the butter and cheese until well mixed. Plate immediately add some extra grated cheese and season to taste.

Risotto Milanese

I've been making this dish for 20 years and it never disappoints me and is great the next day or two as well.

Serve with a side dish of steamed broccoli or my favorite sauteed chiffonade brussel sprouts with pine nuts, sea salt and black pepper.

Most importantly, cook from your heart.
Buon appetito. 

Soooo Goood !!!

Thank you Jimmy

Mumford and Sons show last night on Pier A in Hoboken is the best show I've ever seen. I snapped up two tickets literally the minute they went on sale about mid June. It pays to get their newsletter. Arriving early in the drizzle with my friend Jimmy, we stayed positive that the sky would clear up and the show would go on. Jimmy treated me to an awesome tee (great fit and design with a wolf) and Brooklyn Summer Lagers. Yum! I handed my camera to the nearest iPhone user to snap some pics for us. I composed this shot. It's a keeper.

Mum and Sons sang from the heart. The songs bring you to tears while your jumping up and down singing at the top of your lungs waving your arms around. It wasn't just me. I looked around. We had Manhattan for a back drop and as the sky cleared the sun set on the city skyline glowed a rosy pink. What and experience, the whole night. Deep bows to Mumford and Sons, Jimmy for coming with me and the thousands of concert goers who welcomed this British band with Jersey love.

And there will come a time, you'll see, with no more tears.
And love will not break your heart, but dismiss your fears.
Get over your hill and see what you find there,
With grace in your heart and flowers in your hair.

After The Storm ~ Mumford and Sons

I woke up at 6:30 pretty much like I do every morning, sat for 35 minutes of meditation then headed out to the east river for run/walk (not much of a runner) mixed with strength training. My sister Jamie turned me onto WOD (work out of the day). The day we worked out together she had me doing sets of burpees, lunges, squats, planks, kettle bells, push ups, sit ups and then we ran for about 3.5 miles. I petered out on the run, she kept going. I've been mixing up that regime with a few of my own tricks like side crow, side plank bringing my straight leg towards my face and touch my toes,  sets of jumping onto a bench, then stepping up onto the bench one leg at a time lifting one leg into the chest while I do calf raises on the other leg. That's a good one!

Before returning home, I always stretch out hips and hamstrings on the back of a bench using it like a ballet bar. The routine is standing pigeon for glutes and pirformis, with leg straight out in front folding onto the leg for hamstrings, then opening out to the side for adductor stretch and then heel to rear for quads. Do both sides of course holding for at least thirty seconds per pose. 

Post work out I made a delicious smoothie full of essential minerals and vitamins.

Peach Pie:

8 oz Almond milk
1 Tbsp Chia seed
1 Frozen banana
Frozen or ripe slices of peach
2 dashes of cinnamon
2 dashes of nutmeg

Chia seed is a super food.
1 Tbsp of Chia seed provides 3 grams of protein, 5 grams of fiber (sets you free :-), 60 mg potassium, Calcium, Mg, and Iron. You also get a low dose of healthy fat calories 2.5 grams of polyunsaturated fat provided by Omega-3 an essential fatty acid. It's brain food! Vital for regulating metabolism.

Almond milk provides Vitamins E, A, D
Calcium, Iron, small amount of fiber, sodium, potassium. I buy the unsweetened organic almond milk so there's less than 1 gram of sugar.

Potassium and Manganese in the chia seed are great for your muscles to help prevent cramping.
Hydrate, hydrate, hydrate!!! Water, water, water !!!

Steel Cut Oats For Breakfast

Organic ingredients when possible
Steel cut oats
Walnuts
Coconut flakes
Raisins
Butter (optional)
Cinnamon
Salt (optional)
Fig spread
Float almond, soy, or coconut milk (not pictured it covers all the toppings)

Takes about 15 minutes

For one serving
1/2 cup of oats and 1 1/2 cups of water
boil water then add oats and dash of salt
Add a smidge of butter as in less than half a tsp. You can add more if you like it's mainly for flavor. The oats are creamy regardless.
Stir slowly, but constantly
Oats should be ready in about 15 minutes
Add your favorite toppings and experiment: berries, bananas, cardamon, nutmeg, fresh basil or mint leaves, cacoa powder, flax seeds, honey, maple syrup

Steel cut oats take longer to cook because they are less processed. You get the whole kernel of the oat which is cut up, but not removed like in traditional oatmeal. Steel cut oats are nuttier in flavor, chewier and personally I find more filling. Taking the time to prepare a meal and savor each bite is also part of what makes a meal nutritious for the body, mind and heart.

Protein

  Steel-cut oats serve as a good supply of protein, offering 5 to 7 g per 1/4-cup serving. Your body uses protein as a secondary source of energy, but it has a more important role. Protein is present in nearly every cell, tissue and organ in your body, and eating adequate levels allows you to replace proteins as needed easily. It also features heavily in helping you to build muscle. The protein in steel-cut oats is considered an incomplete protein because it lacks all nine essential amino acids. You can get all the amino acids you require by serving steel-cut oats with legumes, such as peanuts.

 

Minerals

  One serving of steel cut oats provides 10 percent of the iron you need each day. Iron helps your body get the oxygen it needs to function properly. Without enough of this mineral, you may develop anemia. Symptoms of anemia include dizziness, heart palpitations, headaches and fatigue. You will also get 2 percent of the daily recommended value of calcium from each 1/4-cup serving of steel-cut oats. The strength of your bones and teeth depends on getting adequate levels of calcium, as your body does not manufacture this nutrient on its own.

For more nutritional information: http://www.livestrong.com/article/349995-steel-cut-oats-nutritional-facts/#ixzz1rpzjToKo

Green Coconut Smoothie

One Tai Coconut
4 pieces of dinosaur kale
1 frozen banana
5 pineapple chunks
High power blender

Crack open the coconut - directions
Use coconut water and meat
Slice the leafy part of the kale away from the thick center vein
Add banana
Add fresh or frozen pineapple chunks
pinch of salt if you like

Blend on high until smooth usually about 20 seconds.

Vanilla Cake Mix Smoothie from Thai Coconut

Tools and Ingredients:
One Thai young coconut
Really sturdy large knife
Regular hammer
Good aim
Focus
Breathe
Protective eye wear wouldn't be a bad idea
1 frozen banana
dash of cardamom, nutmeg, ginger, vanilla
pinch of sea salt

This can be very dangerous so pay attention!

Those are swim goggles. They may not pass eye protection wear standards for other than coconut water.

Opening The Coconut
First go around the crown of the coconut with the knife prying away the outer layer of the coconut.

Cover the top of the coconut with the plastic it was wrapped in. This helps with coconut water spraying out.

Place the pointed end of your knife an inch or so from the center of the coconut and whack the end of your knife with the hammer until it goes through the hard shell. The knife should go into the coconut a couple of inches then pry open that section. Pull your knife out carefully and whack open another section. Usually 2 or 3 times will be enough.

Pull off the "lid" that you have now opened.

Vanilla Cake Mix Smoothie 

Pour coconut water into a blender. Taste it to make sure it isn't "off". Just like spoiled milk, coconut water can be "off". You will know it. Kind of tastes spiked and sour, not semi sweet and like what you imagine good coconut water to taste like.


Next scrape out the "meat" of the coconut with a sturdy tablespoon. There are many different textures of meat. Sometimes it can be really slimy and thin and sometimes pretty hard and thick. Most of the time I use all of the meat. Really depends on the texture.

Add in frozen banana and spices. Blend on high.

Drink up and say "mmmmmm"