Soup's up!

I recently read an article, courtesy of Food Inc.'s Take Part, on the dangers of consuming soup from a can due to high quantities of bisphenol A (BPA) present in the lining of the cans. This chemical has been linked to all sorts of conditions such as cancer, diabetes and reproductive issues (article: http://www.takepart.com/article/2011/11/23/no-canned-soup-you).

With this in mind, opt for delving into the simple art of making soups from scratch. I have always steered away from making my own soups in the past, as I thought it would be a complex process involving large pots stewing vegetables for 14.7 hours and sticking to a strict schedule of adding in the perfectly specific combination of spices and broths and sprinkles of warmth. If I'd known it was actually this easy, I'd have started a long time ago!

In keeping with my previous Autumnesque theme, and the fact that today is the U.S. Thanksgiving, here is a recipe for pumpkin sweet potato soup. Scroll down to find a RAW recipe for a similar soup below it (it's like pumpkin pie in a bowl), should that be more to your taste. Both recipes pack a huge punch of vitamins A and C, fibre, potassium, manganese and taste-explosion-goodness!:

PUMPKIN & SWEET POTATO SOUP

Ingredients:

• 3 cups diced fresh, peeled pumpkin (peel and chop raw pumpkin, preferably a sugar pie pumpkin)
• 3 cups diced peeled sweet potato
• 1 large yellow onion, chopped
• 4 large cloves garlic, minced
• 3.5 cups veggie broth (homemade or bought - watch sodium content!)
• spices can be adjusted to taste
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1/8 tsp allspice
  • 1 tablespoon honey
  • 1 tablespoon coconut oil
  • salt & pepper to taste
• *optional for a thicker soup*
  • 1 tsp chia seeds soaked in 1/3 cup water for 30 mins
  • 1 tsp arrowroot (in place of cornstarch which I don’t recommend)

Directions:

• Preheat oven to 475 degrees
• Toss sweet potato and pumpkin dice in coconut oil, honey, salt & pepper
• Bake in preheated oven for 25 mins, tossing every 10
• Meanwhile, saute onions and garlic in skillet with coconut oil until onions are translucent and start to caramelize
• When sweet potato and pumpkin are done, cool a bit and puree in food processor with onions and garlic
• Add broth, spices, and remaining ingredients, and continue to puree until smooth
• Taste, and if satisfied, return to a pot on the stove to heat through
• Top with roasted pumpkin seeds, raisins, and serve with crusty bread and a fresh salad.

RAW RECIPE: PUMPKINLESS PIE IN A BOWL

Ingredients:

2 cups carrot juice (fresh if possible, bottled if not)
¾ cup chopped butternut squash
¼ avocado
½-3/4 packet of stevia
Generous sprinkle of cinnamon, a small sprinkle of nutmeg, and a dash of salt

Directions:

• Blend all ingredients in a high speed blender until smooth and creamy (and a little warm, if you like to serve soup that way). Serve with fresh salad.
• If you don’t have a high speed blender or Vitamix, you could substitute steamed squash for raw and use a regular blender.

(This recipe is for 1 serving.)

Have a soup-er day ;)

N.

Super-delicious (and easy!) Thanksgiving/Fall recipe!

This is what I'm making for Thanksgiving dinner! It is also a delicious treat any time during the Fall, as in incorporates simple ingredients, seasonal vegetables that you can access locally, and the promise of satisfying the craving for scrumptious comfort foods in a healthy way:

SWEET POTATO & APPLE BAKE

Ingredients:

3 cups sliced, peeled, cooked sweet potatos (*healthy: steam them)
3 cups sliced, peeled, tart apples
3/4 cup packed brown sugar (*healthy: can substitute a 1/4 to 1/2 cup with maple syrup)
3/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1 dash fresh ground pepper
3 tablespoons butter (*healthy: use organic)
Optional: walnuts, sliced almonds, or pecans

Directions:

- Pre-heat oven to 350 degrees
Grease a 1.5 quart baking dish (*healthy: use organic butter, not oil or spray)
- Layer half of the sweet potatoes and apples
- Combine brown sugar, nutmeg, allspice, cinnamon and pepper; sprinkle half over the apples

- Dot with half of the butter

- Repeat layers, and sprinkle a layer of walnuts, sliced almonds or pecans on top if desired

- Cover and bake at 350 degrees, for 15 minutes

- Baste with pan juices

- Uncover and bake for 15 more minutes, or until the apples are tender

Serves 8.

Per serving: 223 calories, 4.7g of fat, 3.6 g of fibre, 1.5g of protein... and a huge amount of those good ol' vitamins A, B, C, E and minerals.

Mmm... enjoy!!

N.

Thankful, always...

In the spirit of Thanksgiving weekend, I am taking a little moment to reflect on all for which I am thankful... I must say, it certainly is not hard to do as I sit here with a purring cat, sun pouring through the window, and a delicious breakfast steaming away beside me!

Being thankful is showing your appreciation, your gratitude and saying 'thank you'. More importantly, it is taking the time to do this, and being fully sincere... and noticing the kindness of people, even when what they have given you is not necessarily tangible. There are so many beautiful hearts out there, so let's take time to reflect on the gifts from our loved ones, the strangers who share their kindness, and the beauty Nature gives to us every day.

Today, I am thankful for, among many other things:

- a Mother who taught me how to love, how to give, how to strive for the best, and the best damn study techniques a girl could want;)

- a Father who passed on his strength, worldy knowledge and infallible common sense with me every day, and taught me the wisdom of Nature, health and cigar-smoking

- the career of my dreams, with the employer, coworkers, and students of my dreams... it is such a privilege to have my passion be my living

- the opportunity to be studying for the next, complementary step of my career under way

- a relationship with a wonderful man who makes me laugh, keeps me focused, and supports me even when I'm doing angler-fish impressions

- close friends, who live near (or even in my apartment!), and far... including those who I don't get to see as often, but think of dearly

- my hilarious cat... brightens my life every day in a ridiculously cute, furry way

- people in my past who have shaped my life today, whether it be teachers, past relationships/friendships, or family... and the cultures in which I have lived...

- the little blessings of every day... the colour of the leaves today, the lady who let me go ahead of her in the grocery line as I only had two items, having finally been to an apple orchard, a really good book, the cute little boy on the bus who was having deliriously-happy mitten fights with his Dad

- food (seriously, what would a thankfulness list by me even be, without the mention of food!!), and the beauty of whole, living, healthy eating... oh, and cinnamon (see previous post... or the bowl of oatmeal I am eating...)
- ability... to have choice, to dance, to sing, to learn, to help, to feel, to share, to give, to cook, to laugh, to walk, to dream, to believe, to breathe...

... what are you thankful for?

Sending love, and thanks, to all, and wishing you a fantastic weekend with your families,

N.

Mindfulness in the midst...

Around this time of year, things start to get hectic. Children and teens are buried under a deluge of homework and extracurricular activities... adults have shifted from their free-spirited summer adventures, back to the discipline of the work-place... and oh yes, the Christmas season is lurking around the corner, with its inevitable financial responsibilities and social commitments. On top of all this, the seasonal change brings an erratic energy with its windy days and crisp nights, and our immune systems are trying their darndest to keep up to shifting weather patterns and sniffle-inducing germs.

Now, more than ever, is when we need to find our little moments of zen. Of course, the question is: when, amidst this craziness, would one have time to find a warm patch of grass, fold into a sukasana pose, and get their "om" on? The reality is, that five or ten minutes may not be easy to come across at all. Most of us, myself included, rush out of bed in the morning, zip around between work and eating and errands all day, and sink gratefully back into bed at the last possible second of the evening. And even if we did find a quick stretch of time, would we really be able to quiet our busy minds enough to reap the full benefits of a meditative session?

So, let's work within our reality. A main part of meditation is becoming aware. Awareness. What does that mean? Taking notice. Of yourself. Of your surroundings.  Of your feelings. Of your body. Of your thoughts. Of your breath. It sounds so simple, but when did we become so busy that we lost the ability to notice our very own self? With this in mind, the first step is just beginning to give a little more attention to what we're up to. While driving to work, notice how you are feeling as you face the day ahead. Take a deep breath, counting to 5 as you breathe in, and to 10 as you breathe out. Maybe try a couple more. As you sip your coffee at a traffic light, notice its temperature, see the cars around you, appreciate the sun rising higher in the sky. Smile as you sing along to the radio. Greet your coworkers cheerfully, and when you ask 'how are you doing?', stop and listen to their answer. During that stressful phone call with a client, think about the words you are choosing to use, and listen to their tone of voice... it can provide many clues into what they really want to get out of the conversation.

Never be resistant to letting peace into your day. Even in the middle of the most hectic of situations, there is always one thing that is safe, constant and controllable, and that is your breath, your actions, and your reactions. Choose thoughtfulness, sincerity and awareness in all you do, and after a few days, you will find that it becomes a habit to react with less anxiety to daily stresses. Until you have the time and mental space to enjoy an uninterrupted, enlightening bout of relaxation and meditation, take mental mini-vacations and create your own calm little pockets of peace.

The Beautiful Truth

If you have the time (and hopefully you will), this video is about a 15-year-old boy who sets out to research Dr. Max Gerson's claims of a diet that can cure (or prevent) cancer, after his mother's tragic death:



Watch here:

http://www.youtube.com/embed/wvzDHGLEUyw

It seems too simple, but Nature provides everything one would need to prevent, or cure if needed, disease. It is never wrong. That is all Dr. Gerson was trying to prove.

For the love of... cinnamon!

Many of you know about my love affair with cinnamon. I'll add it to anything, and maintain my status as its Number One Fan, forever and ever!

Cinnamon is pretty much a Superhero Spice (visual: grinning cartoon cinnamon stick, standing akimbo with 'C'-emblazoned cape billowing in the wind...), with some ridiculously awesome health benefits:

• Even a small amount of it provides a huge amount of iron, fibre, calcium and manganese (a trace element that we need to help our body use vitamins C & B1, make certain female hormones and prevent diabetes)
• It regulates blood sugar, so it definitely makes a great addition to your diet if you are pre-diabetic or have been diagnosed with Type 2 Diabetes
• Studies have found it reduces the spread of leukemia and lymphoma cancer cells
• Just half a teaspoon per day can lower LDL cholesterol (yes, that's the bad kind!), and blood pressure
• Traditionally, it has been used to treat symptoms of indigestion and other stomach issues (think of the Peptobismol ad... it works for all of the ailments in that list!)
• Taking a nice, deep whiff of cinnamon can immediately boost cognitive functioning, including memory and alertness.

So now you're ready to dig the jar out of your spice cupboard, and start cinnamon-ing your way to better health!

But wait! Word of warning: In North America, most stores and supermarkets actually sell 'cassia' as cinnamon... it's close, but it contains high levels of coumarin, a natural flavouring found in plants. When used medicinally in higher concentrations, this additive can actually cause liver damage (they say it's not permanent, but still... eek). There have been steps taken to ban the use of coumarin in medicine, but there has not yet been a huge movement to regulate the amount found in cassia, as it occurs naturally there.

As a consumer, you therefore want to be sure you are buying ceylon cinnamon, which contains barely any coumarin and is safe for consumption. It's sweeter than cassia, too! Natural food stores or markets usually stock this kind, and if you have the time, buying and grinding cinnamon sticks (you'll know they are ceylon if the roll of bark is made up of many thin layers, and not one big thick one) is the best way to get the maximum health benefits of this wonder-spice.

And now, back to the good stuff! Things to which you can easily add cinnamon:

• Spaghetti sauce - even shaking some over the canned kind adds a nice little oomph of flavour
• Salad dressings - especially over salads with fruit (think summer strawberries in a spinach salad mmmm)
• Cereal - my favourite way to start the day is by stirring a huge spoonful of cinnamon into a bowl of oatmeal, cooked with sunflower seeds and dried cranberries
• Marinades or rubs for meat - add it to barbeque sauce or steak rubs
• Smoothies - try an apple, banana, almond and cinnamon one
• Baking - muffins, vanilla cake, cookies, pies...
• On fruit or nuts - dip almonds and sliced apples into a bowl of honey and cinnamon for a healthy snack
• And for those of you who want a little indulgent treat, check out this super-easy recipe for homemade cinnamon cherry schnapps: http://www.grouprecipes.com/92433/homemade-cherry-cinnamon-schnapps.html. I can't wait to try this one out in the fall!

Here's to a Wednesday of wellness,

N.

"If you’re going to doubt something, doubt your own limits." ~Don Ward.

Found on http://tinybuddha.com/, a few minutes after publishing the previous post. Love it.

Just doing it

January 2011: In the name of New Year's Resolutions and being inspired, I had the idea to start this blog about wellness. So I did. And by started, I mean I set up the title, the design, the colours... fantastic! I then spent the next seven months intermittently hemming and hawing about what to write. Ah, the pressure of the first post. Should I start with a quote that would inconspicuously touch the life of my current followers (all one of them)? Or perhaps a recipe that would cleanse, energise AND nutrify you, all in one bowl of colourfully arranged vegetables? Better yet, perhaps a little personal anecdote about how hanging out in downward dog one morning suddenly brought me to self-realisation in a very Eat, Pray, Love-esque fashion (yes, the obvious connundrum here was that this certainly hasn't happened ever... yet...).

Then today I woke up and had an actual mini-moment of very logical realisation. My favourite piece of advice to give to others is 'just do it'. If you want to start eating more healthily, then just start. If you want to change your career, then figure out what you need to succeed at that idea, save your money, take your courses, and make the change. It is not that I religiously follow the teachings of primetime Nike commercials, or like to portray an attitude of flippant lack of care towards my friends by spouting off a cliched 3-word catch-phrase. I just believe that if you want to do something badly enough that you feel the need to talk about it, think about it and, sometimes, whine about it... then just get started, and do it.

Therefore, taking heed of the trickle of hypocrisy I was allowing to creep into my life, I just did it. Started it off. It may not be great, or even good, but it is here. The first post. And for some unknown reason, because this has been weighing on my shoulders for so long now, I feel like my creativity with this can now begin. All those tidbits of information I've been packing away in my wellness file, to later be doled out in an intelligent, motivating fashion through these pages, are now leaping up and down, excited to now have a chance to get out and be seen.

Before I get to those, however, I just want to go back to the idea of 'just do it'. You may say, 'but I can't! I don't have the < insert money/knowledge/time/connections reference here >!'. But this is where trust comes in. You need to trust that you actually do have the innate ability to gain access to those things - you have a brain, you have a heart, you have willpower, and yes, you have the courage. Take a little time, talk to someone you trust, weigh your options, then start. With baby steps. 'Just doing it' does not mean leaping into it, head-first, with no prior thought or consideration of consequences. Perhaps you even need to spend a month, or a year, reflecting or meditating on your decision. But, ultimately, it does mean taking action. And perhaps your plan does not go perfectly at first, but that is part of the beauty of this concept - the learning. Trust yourself, take a (well-planned) leap, and figure out what worked and what didn't. It's active self-improvement.

Some time this week, try it, even if it is for something small - tune in to your instincts and goals, and take that first step towards them. Talk to the potential romantic interest you see every day while buying your morning coffee. Open a savings account to collect funds for that Europe vacation you have always wanted to take. Spend five minutes researching your dream job, and make a list of the steps you will take to get it.

Make it happen for yourself. You deserve it.

Wishing you wellness,

N.