“I work in a health food store and am being asked often for advice on how to proceed and protect ourselves from the possiblity of nuclear fallout from Japan.

May we all digest the information provided to us and look within to find our own truth in regards to how to proceed. Regardless of whether you feel concern the recipes and info below are certainly good medicine. My sweet sister Dori, a gifted intuitive healer has shared this wonderful article. Thanks Dori!”

Hi West coast friends,

We are living in some intense times- the earthquake and nuclear failings in Japan is just part of it.  Just little peep about things you can do to help support your body (and spirits) right now. As you’ve probably heard, there may be some radiation moving across the pacific in the next weeks heading towards the west coast from Japan. To keep going, be alive, and not shut down, we need courage, nourishment, and support- make a pot of soup! (and can I be a grandma for a minute and say if you haven’t made an emergency kit, please do?)

YOUR Nutritious FRIENDS in TIMES OF NEED:

1. SEAWEED: eat nori, put wakame, kombu, and hijiki in your soups and stews, make crunchy kelp brittle with it. The iodine in kelp helps protect your thyroid and other glands from radioactive uptake and in general is one of the most magical, medicinal foods on earth, grown by the O.F. (that’s the Original Farmer also known as the Sea!)

2. MISO: good medicine full of live cultures, amino acids, minerals, and protein. I’d recommend making a big pot this week, having a bowl everyday and feeding it to all your friends, neighbors, and weirded-out co-workers (like one time when I brought my lunch to work and someone said it looked like a terrarium). recipe follows below.

3. MUSHROOMS: strengthen your immune system with some shitake mushrooms, sauteed or in soups. Mushrooms are the genius healers of the forest- they know how to bring everything (on earth and in the tiny microcosm of your body) back into balance.

4. Eat vegetables, especially DAIKON radishes and BURDOCK root- stick them in your soup too or make a shredded salad (recipe below). Daikon has been used for drawing out radiation, post nuclear fall out- it’s cooling and detoxifying. These will make your liver fall madly in love with you.

5. WATER: DRINK it. lots of it. take BATHS in epsom salt and baking soda (1 lb of salt, with a bit of baking soda 2x week). Cry. (see #8)

6. IMMUNE support: do the things you know boost your immune system- sleep well, eat garlic and Vitamin C rich foods, and go easy on the sugar, please.

7. FERMENT: buy or make homemade sauerkrauts & kim chi or trade with someone who does. This weekend some friends and I had a fermenting party and made buckets of crunchy apple, juniper berry and cabbage kraut, pickled ginger beets, and spicy kim chi. it’s fun to massage vegetables in community. These lively foods have the probiotics your gut needs and wants and are deeply nourishing and restorative. my favorite cookbook on this subject: Wild Fermentation by Sandor Katz

8. LOVE: send prayers, love, healing thoughts for those who need it most. Instead of freaking out or shutting down, let your anger, fear, and grief flow- it’s what makes us human and feel connected to what’s going on in the world right now. Crying is a potent way to detox, friends.

9. HERBS: if you want to get herbal, some great allies are nettle tea, cilantro (eat a lot of it or take a tincture- it helps draw heavy metals out ), and milk thistle (helps your liver process toxins). Also Yarrow Environmental Essence from FES is a beautiful formula to support the body in environmental disasters.

Recipes:

Magical Medicinal Miso* Soup

Saute one onion, sliced thin til translucent. Add water, seaweed of choice (I like Kombu and Wakame), shitake mushrooms (dried or fresh), burdock root, carrots, and any other hearty roots you like. Simmer for 25 minutes.

I like to add shredded or sliced ginger near the end, so it’s strong, and some garlic. You can also add greens, like kale or spinach.

Because you don’t want to boil your miso, I usually put a large dollop of miso paste in my bowl and then pour the broth on top to dissolve it.

Drink bowls and offer bowls to all your loved ones and neighbors, kiddos and pets, family and friends.

*I live about 20 minutes from the best miso factory ever, South River Miso, which is made in barrels with lots of love and magic.

Get your Daikon

Easy Shredded Salad

Shred 1 carrot and 1 daikon radish

Mix with sesame oil and a little umeboshi vinegar (also a great medicine!), sesame seeds, whatever fresh herbs you’ve got on hand (I love mint or cilantro), and a little tamari. Eat and feel alive and well thanks to the plants, the sun, the water and the farmers.

Sesame Kelp Brittle

Another seaweed recipe courtesy of the folks at She Sells Seaweed, given to me by my friend Angie.

~1/2 Cup Brown Rice Syrup

~1/4 Cup Olive Oil

~Dash of shoyu soy sauce

~1 cup sesame seeds

~1/2 Cup crushed Almonds

~1/4-3/4 cup or to your liking of finely crushed kelp (set oven on low heat and bake kelp for 10 min or until crisp and grind in food processor)

~2-3 tsp of fresh finely chopped ginger root

Heat syrup, oil and soy sauce in small sauce pan. When mixture begins to foam up add seeds, nuts, kelp, and ginger, and stir thoroughly.

Line a large cookie sheet w/parchment.

Spread mixture onto parchment and then cover with another piece of parchment and roll out flat w/rolling pin (or glass or jar!). Remove top parchment.

Bake at 350 degrees for 10 minutes

– and then for the last few minutes check every minute until golden. Remove from oven and rip away parchment after 5-10 minutes. Break into pieces and enjoy!!

Take good care, everyone.

Love,

Dori

Dori Midnight
community folk healing + magic + apothecary www.dorilandia.com

http://midnightapothecary.blogspot.com

Also:

David Wolfe is suggesting these herbs and nutrients: Kelp, ginseng, ashwaganda, chlorella, zeolites, fulvic acid, supplemental iodine, sea salt, reishi mushroon, lots of water, Vitamin C, magnesium and selenium.

Read this simple article to discover why low-glycemic foods support health, while high-glycemic foods create weight gain and often lead to dis-ease.

The Glycemic Index

One of the keys to evaluating both your overall diet and any weight loss program is to understand a measurement called the Glycemic Index. This Glycemic Index rates foods on how quickly your blood sugar rises once you’ve eaten them.

When certain foods cause your blood sugar to hit the roof, your body’s response is to spike insulin levels which thrusts the sugar into your cells. Then the crash comes, and all of a sudden you’re hungry again. If you continue to consume high glycemic foods, the vicious cycle not only makes you eat more, but the blood sugar roller coaster is really hard on the body.

Different carbohydrates are absorbed into the system at different rates. Carbohydrates that break down and cause rapid digestion tend to leave the most glucose in the blood stream. For this reason they cause the most damage to a person who is a diabetic. These carbohydrates are given a high rating on the Glycemic Index.

The carbohydrates that are given a high rating on the Glycemic Index include those made with white sugar, white flour, potatoes, white bread, processed grains and pastas made with white flour. Even corn flakes have a high Glycemic Index rating.

When high glycemic foods are consumed regularly over time (which is what the majority of North America does), the body builds up a resistance to the spike of insulin, causing more sugar to be accumulated into fat cells. This adds to weight gain, and, when the body can no longer produce enough insulin to balance the blood sugar, it leads to type 2 diabetes. This disease is now diagnosed with alarming frequency, yet it is preventable through informed food choices.

Choosing low glycemic foods not only helps regulate blood sugar and appetite, but these foods generally contain higher levels of nutrition. Eating whole foods that are more gradually processed by the body is an important solution to controlling weight, balancing insulin levels, and supporting your general health.

Simple steps to take to eat more low-glycemic foods:

• Eat sprouted grain bread.
• Consume whole grains (brown rice, quinoa, millet, barley, steel cut oats, etc.)
• Use yams or sweet potatoes instead of white potatoes.
• Make vegetables the main bulk of your diet. Include lots of leafy greens, and a variety of colour.
• Cut out all pop and soda (these are loaded with sugar and terrible for your body.) Instead, drink herbal tea. Go ahead and put honey in it if you need a bit of sweet, in fact I really enjoy herbal tea with honey and almond milk.
• Avoid processed foods. Period. Do your best to eat whole foods as much as possible.
• If you don’t have time to prepare a healthy meal, don’t have a candy bar or bagel, instead have a protein or meal replacement shake.

By eating low-glycemic foods, you will be making an enormous difference in your health, and you’ll be able to create or maintain a healthy weight much more easily.

Your body is incredibly intelligent. It will crave certain things that you need so listen to your body and clue in when it’s talking to you. At the same time, it’s important to know healthy ways to interpret your cravings.

For instance, if you’re craving something sweet, rather than assuming your body is asking for cookies, you may be needing the antioxidants and vitamins that fruit brings. Or you may be craving the benefits of honey. And, yes, dark chocolate can be very good for you, but the key is that it needs to be in moderation. Like two or three squares, not half the bar.

If you’re craving hearty food, rather than going for high glycemic breads and pastas, use brown rice and root veggies to nourish and nurture yourself. Roasted veggies are especially nice. Sprouted bread is also a good lower glycemic alternative to white or wheat bread.

Personally, in summer I’m drawn to eat more fruits, green smoothies, fresh salads, and salad wraps.

As it gets colder and winter sets in, I eat a lot of soups, stir-fries, steamed veggies and greens, and roasted veggies.

Because green smoothies are more cooling, I don’t have them as religiously in the winter. In the warmer months I wouldn’t miss one, but in the colder months my body doesn’t crave them the same way. What I do instead is eat fruit as my first meal, and then get my greens later in the day.

I still have my protein shake, I just don’t drink it as cold as I do in the warmer months, and I’ve started adding cinnamon and stevia which is a lovely change!

Here are some tips that can be helpful in staying healthy this season:

• Baked yams and sweet potatoes are easy and hearty. Just put them in the oven before you get hungry. These are great low-glycemic alternatives to white potatoes.
• Steamed veggies take very little time and are super tasty. Just chop up some broccoli, carrots, chard, or other veggies or greens, and steam until tender. Don’t over cook them though, or they’ll lose both nutrients and taste.
• Soups, stews and chili’s are one of the most comforting and healthy foods for the colder months. Make a big batch and freeze some.
• Herbal tea is a wonderful way to warm up and feel like you’re nourishing yourself between meals. For a treat, I use a caffeine free spicy tea like chai or Tahitian Vanilla Hazelnut (my favorite) add a little honey and some almond milk. Way less calories than a chai latte, but still delicious and satisfying!

During the winter season we tend to want to eat heavier foods, especially during the holidays. Just as it’s important to eat foods that satisfy and nourish you during the colder months, it’s also crucial to keep up your yoga and fitness practice so you are strong, de-stressed, and keep your metabolism up to burn that comfort food.

If you’re looking for a fun way to get or stay in shape, check out my Yoga Fitness Boot Camp!

Feel free to add a comment below if you have seasonal tips or recipes you’d like to share!

Not 30 minutes later, not “Oh, I’ll just go home and make myself a meal” – bring your shake with you. Your body needs the nourishment right away.

Yoga Boot Camp is about empowering yourself and strengthening your body.

Boot Camp is early, I am sure you know, and that’s awesome. Exercising first thing in the morning is an incredible way to get in shape fast. But, if you don’t eat right after class you could be working out for nothing, and that’s no good.

Seriously, if you’re not eating till lunch, you can kiss good by any results you hope to achieve.

Skipping meals or not eating after workouts trains your body to go into starvation mode and hang on to fat. You don’t want this. After a while, your metabolism will slow down. This is why the American Dietetic Association calls breakfast the most important meal of the day.

After boot camp your body is thirsty for nutrients; you have just completed an incredibly effective workout and all your fat and carb fuel sources will be used up.

The only thing left to keep you going is muscle, and if your body starts to burn muscle as energy that’s not going to help you achieve the body that boot camp brings.

Muscle is what keeps you lean, so you don’t want to lose it!

In fact, muscle burns fat, so your goal should be to pack a few pounds of lean mass on and train your body to burn fat while you are standing around all day.

It’s true. The more muscle you have the higher your metabolism is, and that means that you will look better and have more energy.

The best and quickest way to replenish your body’s nutrients after boot camp is with a high-quality shake. Not only are shakes convenient, but they have a ton of health benefits.

It’s important to note that there are two types of nutritional shakes: protein shakes and meal replacements—and yes, there is a difference!

Meal replacement shakes, as the name suggests, contain enough nutrients to stand in for a meal. They should contain protein, carbs, fat and fiber, and they are designed to help you satisfy cravings, replace meals, and lose weight.

They are super convenient, and will save you a ton of time in the kitchen.

Protein shakes, on the other hand, aren’t meant to be substituted for food, but they are an excellent supplement to help you build and repair muscles that are broken down after exercise.

There are a lot of shakes on the market, and many of them are crap, so you have to be careful what you are buying.

The right shake will help you lose fat, build muscle, and increase your energy. It will be digestible and low glycemic—in other words; it won’t send your blood sugar through the roof. You’re not only consuming nutrients; you’re also hydrating, which is essential after a workout and will help your body absorb vitamins, flush toxins, and make your skin glow.

And, of course, a good shake tastes great and is affordable.

I have a few favorites that I’d like to recommend.

Vega Sport Protein

I think this is an excellent product. The ingredients are great, its vegan and mostly organic.

Rich in amino acids and plant-based protein, Vega Sport is a wonderful way to build muscle, amp up athletic performance, and speed up the recovery process in case of injury. It isn’t just for the serious athlete; it’s good for your bones, your immune system, and your muscles. It comes in two flavors: berry and vanilla.

Personally, I don’t take this because I don’t like the taste (and others have agreed with me). It has hemp protein in it and that makes it a little grainy. People do like it, and if you enjoy the taste the ingredients are awesome.

You can buy it online off of Vega’s site for $70. It has 30 servings and works out to about $2.33 for 20 grams of protein.

I know Nature’s Fare carries it, and possibly Super Store, but I’m not sure of the price.

Sun Warrior

This vegan shake is 85% protein and all organic. It’s even sprouted!

It contains all of the essential amino acids and is high in vitamins, minerals, and antioxidants. Sunwarrior Protein is hypoallergenic and easily digestible—so digestible, in fact, that the World Health Organization is considering distributing it to treat malnutrition.

On top of all this, unlike a lot of protein shakes made from vegetable proteins, Sunwarrior Protein isn’t chalky. It’s silky and delicious.

I take this product pretty much every day. I mix it with my meal replacement shake because I don’t eat meat and need to keep my protein level up. I also take it right after a hard workout at the gym.

I first ordered this when I was in the States and was totally blown away. It by far blows everything else out of the water. When I moved back home I couldn’t find anywhere in Canada to order it, and getting it shipped up from the US comes with a hefty price for shipping and duty.

Anyways, I finally found a place in Canada that does ship it, but it’s $83 bucks with shipping and taxes.

So… I became a retailer.

Now I can purchase the product at a discount and pass those savings on to you.

I retail it for $77, but I will let anyone who is in boot camp have it for $67 including shipping and taxes! That’s only $1.42 per 16 gram serving and comes in Vanilla and Chocolate.

Now, onto the meal replacements shakes…

Vega Whole Food Health Optimizer

In addition to Vega Sport, Vega makes an excellent meal replacement shake. It is plant-based and high in protein, fiber, and fatty acids. It’s designed to curb your appetite by satisfying your need for a whole slew of vitamins and minerals, and it comes in four flavors: natural, berry, vanilla chai, and chocolate. A single serving is a meal in itself.

Similar to the Vega protein, I don’t take this, but I do think that it is a fantastic product. I have tried it and I do have friends that love it. The taste does not do it for me, and it has too many ingredients for me. I don’t like to mix fruit with proteins or carbs, and because this product does, it doesn’t play nice with my stomach.

Like I said earlier, its packed with vitamins and pro-biotics and lots of good stuff so I do recommend this.

Vega’s site has it for $75 and that is 15 servings. So it’s $5 for a 260 calorie meal.

Usana Nutrimeal

Designed to help you lose weight, this meal replacement will supply your body with fiber and plenty of protein: It contains a protein blend of soy, whey, rice and pea. They also have a straight whey protein version of the chocolate, and a version of the vanilla that is only soy protein.

Soy protein has been shown to be good for the cardiovascular system, blood pressure, and cholesterol, while whey protein provides you with essential amino acids.

It is easy to digest and low-glycemic, and you have the choice of Dutch Chocolate, French Vanilla or Wild Strawberry.

At first glance I did not think I would like Usana’s Nutrimeal. I am not a huge fan of Soy, even though it has performed well in clinical studies. Whey also tends to upset my stomach (at least it has in other products). And, the product does have 17 grams of sugar.

But to be honest with you, I am absolutely hooked on the Dutch Chocolate Nutrimeal. I have two of these every day. It’s my skinny secret.

Shhh, don’t tell any one.

So the company is pretty much awesome and quarantines all the product before they are used which means you can be certain that the Soy is not GMO and the whey will not have any anti-biotics or harmful toxins like other whey products.

I sent an email to their scientists (super cool that you can do that) and asked about the sugar content. They had an impressive answers that really impressed me.

Basically, this is what they said: Your body needs sugar, and all carbs that you eat will eventually break down into them. Because they use fructose in Nutrimeal, which is sugar from fruit, it keeps the product low glycemic and because the sugars are simple sugars your body can use them quicker than say a potato.

So all in all, I love this product. It’s a staple of my diet. I have this shake twice a day, every day. It’s really versatile and I make all kind of cool deserts, ice creams and incredibly delicious meals with it. A lot of the time I add a scoop of the Sun Warrior Protein to it to beef up my protein intake.

A bag of USANA retails for $40 but if you ask Katrina she can hook you up with 20% off.

That brings it to about $3.55 for a 240 calorie meal.

Here is a quick break down of the product I recommend you take after Yoga Fitness Boot Camp

I encourage you to try these shakes after Yoga Boot Camp, because they do so much more than fill you up.

They help your body to become stronger and to heal faster. Much like yoga, they are tools for bringing balance to a busy life.

Whatever your choice of nourishment, make sure you replenish your body right after boot camp so you build muscle instead of losing it. Choose something that is easily digestible, high in protein, and is low glycemic. And make sure you enjoy it!

Some of Our Favorite Recipes:

• Chocolate Sun Warrior, banana, one scoop of hemp hearts, cinnamon, green stevia, Usana probiotic. (Katrina’s favorite)
• Sun Warrior, banana, 1 tbsp almond butter
• Chocolate Nutrimeal, unsweetened almond milk, cinnamon, green stevia
• 2 scoops Chocolate Nutrimeal, one scoop Sun Warrior (higher protein)
• Add a small piece of ginger to your Nutrimeal… blend well.

These are just a few ideas. Get creative and see how you can make your shake taste so good you actually look forward to it!

But I’ve also been working on not eating quite so much. One of the things you’re supposed to do as a practitioner of yoga is eat moderately. Heh. Practice, practice.

I know you might struggle with overeating as well. Food can be so good! And addicting.

But even healthy food isn’t good for you when you put far more in your belly than you need.

So I thought I’d put together some suggestions for you and I to try in the pursuit of finding moderation.

Tips to not over eat:

1. Write down everything you eat: When you keep a food diary it helps you gain perspective on what exactly goes in your mouth and how much. You might not have an extra serving of dinner or pint of ice cream for the simple fact that you don’t want to record it in your journal.
2. Portion your meals and snacks: Put what you know you need on your plate for enjoyment and sustenance, but no more. Don’t go back for seconds or eat as you cook or clean up – those extras really add up.
3. Brush your teeth: This one really works for me. As soon as you’ve finished the portion you know is right for you, go brush your teeth. You’re a lot less likely to keep eating or snacking if your mouth feels fresh.
4. Don’t bring it into the house: If you know it isn’t good for you or a part of the healthy diet you really want to stick to, don’t buy it. That goes for chips, cookies, ice cream, soft drinks, and the like. If it isn’t around you won’t eat it.
5. Drink lots of water: By drinking water first thing in the morning and in between meals, you are less likely to eat when you’re not hungry. When you’re hydrated, it gives your body the fluid it needs to build muscle, metabolize food, get rid of toxins and fat, and supports every other system in your body. Plus, calories in your drinks really add up, so you can avoid those by sticking to pure water.
6. Don’t Skip Meals: Starving yourself doesn’t work. The body goes into survival mode and holds onto fat, and you end up eating more food when you do eat.
7. Don’t Spike Your Blood Sugar: Eating low glycemic foods is one of the most important ways to stay steady in your cravings. When you eat high glycemic foods (most breads, pastas, sugar treats, white potatoes, etc) you get on a roller coaster of blood sugar spikes and crashes that leave you desperate for food and much more likely to binge.

I hope those help you get a handle on the amount of food you eat. The good thing is that after you’re used to eating smaller portions, it gets easier because your body gets used to it.

Doing yoga and working out are another important aspect of being healthy. Check out my Kamloops yoga classes and Kamloops yoga boot camp for some great local choices.

There are many studies that show how much healthier people are when they only eat what they need rather than overeating. As you shift your eating habits toward moderation you’ll likely feel and LOOK a lot lighter.

Your body will thank you!

Generally my soups take an hour or so to prepare, but this one is as instant as a healthy soup can be, making it ideal for when you need to eat right away, or just don’t have a lot of time to cook.

Veggie Miso Noodle Soup

Preparation time: about 12 minutes. Makes 2 servings.

Ingredients:

3 cups pure water

One serving of King Soba noodles (today I used the Pumpkin, Ginger and Rice noodles)

2 Packets of King Soba mighty Miso soup (Any flavour)

2 Carrots (Optional)

Broccoli (about one crown with stem, cut up)

Spinach or Chard leaves (about 1.5 cup chopped into big pieces)

Small piece of ginger, chopped finely (mine was about 1 inch round by 1/3 inch tall)

2/3 cup frozen corn

1 piece of Nori (seaweed) and some Wakami (optional)

Directions: Put the water in a pot and turn the element to high. While the water is warming, cut up your veggies in the order they appear in the ingredient list. When the water is almost boiling, break the soba noodles into thirds and add them to the water, stirring them around so they don’t stick. Then add the veggies in the order above, cutting one, adding it, and then moving to cut up the next.

By the time you’ve added the corn it’ll almost be ready. Once the noodles and all veggies are soft, turn the element off. Add the miso packets and seaweed (tear the nori into smaller pieces first – do this with dry hands over a dry surface. If you try to do it over the steaming pot it is much harder.) Stir and cover for 2 minutes.

I use these 2 minutes to wash my cutting board and knife, so there’s very little clean-up.

If you want to experiment with other ingredients, get creative. Green onions are excellent with the ginger for added immune support. I used to crack an egg or two into a similar soup when I was eating them for more protien, so you might try that and see how you like it. You could also add tofu if your body likes soy.

• If you have ideas or comments, please leave them below. Enjoy!

Connecting with Plants

Eating flowers is one of my favorite things to do in the Summertime. They share their healing vibrations with us when we eat them. The flowers of these plants are edible: alliums, bee balm, borage, calendula, cornflower, dandelion, johnny jump ups, lavender, lilac, nastursium, pansy, rosemary, wild roses, violets, squash blossoms and sooo sooo many more.

Remember to identify the flower exactly and eat only edible flowers and edible parts of those flowers. Never harvest flowers growing by roadsides or flowers sprayed with pesticides or other chemicals.

Flower salads and calendula pancakes are yummy, healing and certainly beautiful, yet there are also ways to experience the healing effects of the whole plant: heart, body, soul and spirit.

I have been getting to know certain plants on these deep levels, apprenticing with Pam Montgomery and the vastly intelligent natural world itself, my first teacher. These plants I build relationships with, look upon with wonder and adorn with appreciation via all of my senses become plant allies who live inside of me, like an internal energetic tool kit. I can call upon my allies in times of need, for my own personal healing and during in-person or distance healing sessions for others.

“A Plant Spirit Healing Practitioner works with the energy anatomy to reach core issues of disease: going beyond symptomatic treatment to effect lasting change. In this whole person approach, Plant Spirit Allies are called upon to re pattern discordant energy bringing healing to heart, body, soul and spirit.” ~Pam Montgomery~

Rose is a heart plant, one of my allies, her vibratory essence is often transmitted during Plant Spirit Healing sessions. Like a loving Grandmother, Rose will always unconditionally receive us, wrapping us in her loving arms, nurturing our disappointments and mending our broken hearts. Wild Rose is a remedy for apathy. She helps us when we feel like giving up. Wild Rose is good medicine for these times of planetary upheaval when we feel we haven’t the power to affect change, when we fear our actions may not be enough. If at times, all we can do is be kind to ourselves and recognize ourselves as a mini environment, a microcosm and a reflection of our larger Planet Earth, these healing vibrations of care will find their way, they will ripple out.

Sage is another ally whose healing gifts are invaluable. Smudging with Sage is a Native American practice for cleansing and purification of space, be it a physical space like a home or the energy field surrounding oneself. The smoke of the burning sage attaches to and helps us to give negative energy away, releasing it to another space where it can be transformed into it’s positive form. One of my mentors says that “we do not smudge to purify ourselves but to remind ourselves that we are already PURE”. Buy sage smudge sticks at herb shops and natural food stores or better yet harvest your own sage and make your own.

Learn more about Denise Holden here.

Shiitake mushrooms are considered one of the most important mushrooms in the East, and are used to boost the immune system and support healing for many conditions.

I get mine from Michael’s Mushrooms at the Kamloops Farmer’s Market, and they are so fresh and delicious!

For many people, the idea of a bunch of lettuce isn’t the most exciting thing in the world, but there are ways to make salad absolutely scrumptious!

In fact, many (possibly most) of my meals at home are different variations of salad. Salad wrap, veggie sandwich, rice or quinoa salad, etc. It’s easy, it’s quick, and SO nutritious.

So here’s my latest creation:

Farmer’s Market Salad with Shiitake Mushrooms

Feeds 2-4 people. Approximately 15 minutes to prepare.

Salad Ingredients:

• 1 head fresh lettuce
• 1/2 fresh cucumber
• feel free to add tomato or other veggies if you’re inspired, but keep it simple
• Adzuki bean sprouts (or any other sprouts)
• Top with dulse flakes, nutritional yeast, fresh ground pepper, and a squeeze of lemon, and/or any fresh spices you have in your garden (thyme, basil, chives, etc.)

Shiitake Goodness Ingredients:

• 1 Yellow Onion
• 4 Cloves garlic (or use a handful of fresh garlic scapes if in season – these are the tops of the garlic)
• 1/4 lb Shiitake mushrooms
• 2 tbsp each of the following for marinating:
  • Extra Virgin Olive Oil
  • Balsamic Vinegar
  • Tamari
  • Maple Syrup or the juice of 1/2 a fresh orange
• 1 tsp Coconut oil

Preparation:

Wash and chop up your mushrooms, then marinate in a small bowl with the olive oil, balsamic, tamari and Maple Syrup. Then, preheat a wok or pan to low-medium while you chop up the onion. Use the coconut oil to sauté the onion – coconut oil doesn’t go bad at high heat, so I do nearly all my cooking with this healthy oil. When you have put the onion in the pan, chop up your garlic or garlic scapes and then add those to the pan.

While your onion and garlic mixture is caramelizing, wash your lettuce and salad ingredients, and chop those up while stirring the mixture occasionally. When the onions have started to turn transparent and are getting a bit of the yellow caramelized goodness showing, add your shiitakes and their juicy marinade to the onions.

The mushrooms won’t need long to cook, maybe 5 minutes or so. Use this time to get the salad divied up into bowls, top with spices (if you have fresh spices in your garden like thyme or basil, add those too!)

When the mushroom mix is ready, pile it on top of the salad and serve immediately.

Remember to bless your food before you eat it, and take a moment to be grateful for all that allowed the food to come to your plate.

NOTE: If you live in Kamloops, go to the Farmer’s Market to get the freshest, most nutritious ingredients. Get your lettuce from Mendel and Paula – Mendel talks to his lettuce, and they grow happily with all the attention. AND, definitely get your mushrooms from Michael. He cultivates his own mushrooms, so they are FAR fresher than the store, plus he’s an excellent guy with lots of great information. If he doesn’t have shiitake, get portabello and substitute those for this recipe.

The Kamloops downtown Farmer’s Market runs Sat. from 8-12, and Weds from 8-2.

• If you have comments or suggestions for this recipe, please leave a comment below!

Fruits, vegetables, leafy greens, sprouts, seeds, nuts and whole grains are the foods that offer the most nutrients and nourishment. Unfortunately, the majority of the diet most North Americans eat is not focused around these foods.

When the body isn’t getting enough of what it needs, it keeps saying “I’m hungry – nourish me.”

If you keep giving your body foods that lack the fullness of nutrition it’s looking for, it can lead to major health issues. This is a significant contributing factor to the fact that the rates of obesity, diabetes, cancer, heart disease, and other degenerative diseases and illnesses have reached unprecedented levels.

When you reduce or completely remove processed, over cooked, and nutritionally deprived foods from your diet, replacing them with fruits, veggies, greens, sprouts, and whole grains in a balanced way, your body’s health responds with enthusiasm.

Now, I’m not suggesting that the only factor that counts is nutrition. Enjoyment of food is super important as well. Yet there can be a balance, and often meals can include both rich nutrition and pure delight!

Personally, and I’m not alone in this, I believe drinking green smoothies in the morning is one of the BEST ways to add a super powered amount of nutrition into your diet immediately. Don’t be afraid of them because they’re green. The fruit makes them TASTE delicious. This is my most important meal of the day, and I so enjoy it!

You can get meal ideas in this article of tasty healthy recipes for you to try.

You can also check out the nutrition section of this site, which has more creative and excellent ways to eat healthy without a lot of fuss.

Yoga teaches us to be mindful. To pay attention and choose what is most life affirming. I invite you to extend this practice not only to your food, but also to the other substances you take in (music, TV, reading, etc.) Notice how the outside world influences your mood and feelings, and then practice using your inner strength to stay centered and find balance in every situation.

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A salad with yummy sprouts!

The following article is by my dear friend Denise Holden. I’ve been meaning to post about sprouts for a while now, as they are a prominent part of my diet. They’re such a great way to eat fresh, live, nutrient rich food. Here’s what Denise has to say about them:

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During the winter season, sprouts are an excellent source of fresh vegetables.

Sprouts represent the point of greatest vitality in the life cycle of a plant. During sprouting, vitamin and enzyme content increases dramatically. The sprouting process predigests the nutrients of the seed, making it easier to assimilate and metabolize: starches are converted into simple sugars, proteins into free amino acids, and fats into free fatty acids. This explains why grains and legumes, many of which are common allergens, often do not cause allergies when sprouted.

Alfalfa sprouts are diuretic, will benefit the urinary and intestinal systems, and will help to detoxify the body. One compound in particular called sulforaphane in broccoli sprouts has been shown to improve the liver’s ability to detoxify carcinogens and other toxic compounds.

Sprouts will not enjoy sprouting as much in tap water, making a cleaner water source (like bottled spring water or filtered water) a better choice when sprouting.

Quick serving ideas

• Sprouts make great replacements for lettuce on sandwiches
• Sprinkle tossed green salads with a mix of alfalfa and broccoli sprouts
• Make a healthy burrito by adding a handful of sprouts

One word of caution about alfalfa: this seed has higher than usual amounts of an amino acid called canavanine, which has been associated with worsening of inflammatory conditions including rheumatoid arthritis and systemic lupus erythematosus. Individuals with chronic inflammatory conditions, including autoimmune conditions, may want to avoid alfalfa sprouts for this reason.

HOW TO SPROUT ***** From Healing with Whole Foods, by Paul Pitchford.

All measurements below yield one quart of ready sprouts

Seed Soak Time Days to Sprout

2 Tbsp alfalfa or red clover 6 hours 5-6 days

1/4 cup radish or mustard 6 hours 5-6 days

1/2 cup lentils or fenugreek 8 hours 3 days

1/2 cup mung bean 8 hours 3-5 days

1 cup wheat or rye 12 hours 3 days

1 cup aduki, chick peas, soy, or other legumes or grains 12 hours 3-5 days

2 cups sunflower seeds 12 hours 2 days

1- Cover the mouth of the jar with stainless steel sprouting screen or cheesecloth, which is tied on or secured with a rubber band. After soaking seeds (use distilled or spring water), drain well and keep in warm dark place – sprouting time increases with more light and cooler conditions

2- Rinse twice a day, ideally morning and evening. An exception is soy, which may rot if not rinsed 4 times daily. Keep jar tilted mouth down for better drainage – thorough rinsing and complete draining improve sprout flavor. You can save all rinse water for cooking, animals, or plants.

3- After 3 days place alfalfa, red clover, radish, and mustard sprouts in a cool place with indirect sunlight to induce chlorophyll. Continue rinsing twice daily until sprouts are ready.

4- During the sprouting process, the hulls on certain seeds slough off. It is important to remove hulls from alfalfa and radish sprouts since these easily rot. To remove the hulls, place the sprouts in a large bowl of water and agitate them, further loosening and brushing them aside. Gently reach under the sprouts and lift them out of the water, without disturbing the sunken hulls.

5- Drain sprouts well. If refrigerated, they keep up to one week in a plastic bag or covered glass jar.

(Another great source is The Sprouting Book by Ann Wigmore)