Christy Russell's Holistic Guidance

MOVIE 11 SIENA HOME COOKING.wmv

2010-04-22T22:24:00.000-07:00

An Authentic Experience!

2010-04-22T20:16:00.000-07:00

Anyone that knows me, knows that I hold a deep passion for Food--and an even greater passion for the life force that gets aroused by the adventure of finding food.

Throughout my studies with Nutrition, and experiencing different cultures by travelling... I've heard numerous tales of what is "healthy", what is "healing", and what is "tasty." Each place or country have their own take of what food means to them. I find it especially exciting when I travel to Europe, and see the distinct pride that is taken in each country's regional culinary experience--and the profound health giving properties of the love they possess for their food! One Country that particularly embodies this love--in my opinion-- is Italy!

We watch movies and read books of the experience of Italy, and the passion they hold for one strand of delicately made pasta. We see it, we read it, but to experience it is truly life changing.

I have a strong memory of last August, sitting in a Piazza in southern Italy, and watching all the people sit together and share their delicious food. I was taking notes for a Nutrition Thesis that I put together--on the "French Paradox", or in this case, "Italian Paradox".

The Italian Paradox holds the idea that Italians eat bread, pasta, and gelato on a daily basis and still have some of lowest rates of serious health issues. I saw shining examples of beauty that were obviously the product of complete nourishment. Attached to the glamorous face of a woman heartily savoring the last bite of her creamy pasta, was a body that was seemingly impossible. Ironically, I found no crinkling of the nose or deep frowns as she devoured her high calorie meal. There was no complaining to her nearby friends and family of how she would need to "work this off" later, or that she had "fallen off the wagon", as it were. Instead, I saw a table full of satiated individuals that truly loved every morsel that enter their mouth... and a deep laugh from their adoring belly's.

What was the secret?

The secret became clear in a matter of days. Among the simple fact that they sourced fresh, locally grown food, and they held pride for their meals. There was something that always stood out as the Italians sat down to eat. One: They always ate TOGETHER. Two: They cooked their food with passion and LOVE. Three: They fully appreciated the work and love that went into the food, and the people around them EVERY TIME they ate. Thus, creating a celebration in their bodies with each food experience. It wasn't just an moment of sitting down and eating. It was an Authentic Experience and celebration of people and food. Always and in All Ways!

I noticed that they didn't see eating as just an event or moment, but rather, the experience of life itself. They gathered the most important elements of health, healing, and tastiness into one experience. This was evident in the energy that was transferred around the table as they breathed in life, just by appreciating. Thus, true health! Fascinating Paradox!

Since being back in the States, I am always on the lookout for such cafe's or restaurants that capture the same essence as what I witnessed and experienced in Italy. One such place that captures this for me was a little cafe here in San Diego called, Pappalecco! Owners, Francesco and Lorenzo (brothers) opened their arms to us like family when we first came to sample their delicious gelato. From the first step in, to the last breathe out, we felt like we were family. The coffee itself draws you in, but then you get a glimpse of what can only be authentic panini's, Italian cookies, and other delicacies that you see everywhere in Italy. Instantly, I felt loved and healthier. Yes, I said, healthier.

It has now become a place I go to each Sunday morning. A tradition of passion. They have the fabulous cafe tables and chairs out on the sidewalk so that you can drink your cappuccino and watch everyone walk by--just like Italy. The baristas all have accents that make you feel Italian, and each one refers to you as family versus, just a customer.

It has become my favorite treat, one that I look forward to each week! Last Sunday I was reading the back of the Owner's shirt and it read: Authentic Italian Experience. I just giggled as I ate the last bite of my chocolate filled cookie. He had it all right! It wasn't just "Authentic Italian Food" that takes the adventure to healing. No, it is the "Authentic Italian Experience" that creates the full healing magic.

When you spend time enjoying food in this manner, you start to feel and understand an entirely unique relationship between appreciating food and wellness.

To experience Pappalecco, please go to: http://www.pappalecco.com/

If interested in seeing any videos of part of our adventures in Italy and FOOD, go to:

http://inspiringadventures.blogspot.com/

To Passion, Health, and Italy!

MAGICAL TITHING!

2009-12-13T22:23:00.000-08:00

As the Holiday lights go up, and the festive music starts playing... I can't help but drift into a state of Holiday bliss. It's almost impossible not to be swept up by the cheerful energy that surrounds you as you smell the sweet aroma of baked goods, and see the colorful lights as everyone prepares for the festivities.

I can remember the giddiness and uncontrollable giggles that I felt as a child... without an ounce of patience, for Christmas Day--which ultimately meant loads of gifts.

As I get older, I have started embracing that same giddiness by giving abundantly. That feeling of being a child, and the heart-pounding excitement has returned, even greater than before.

I have decided to start a new tradition of prosperous giving. It has forever changed my life! The best part: it takes almost no money... and it involves an adventure and true childlike-giddiness.

The act has yet to have a proper name put to it, but for the time being, I've been calling it "Magical Tithing!" Why? The rewards feel like magic!

HERE'S HOW YOU DO IT:

STEP 1: Look in your purse (or couch) for any extra dollars. This could be a single dollar, or maybe even a five dollar bill (we usually spend that much on coffee anyway, so why not?)

You may ask, "what constitutes an "extra dollar"?" Most of us don't feel we have these "extra dollars". However, if you think about it, you usually have that extra dollar--or dollars--that are folded or scrunched into your wallet. If you don't have any extra dollars in your purse, than be brave a get a couple of dollars out of your account. It will be worth it!

Step 2: Write an affirmation on your dollar(s). I usually write it in pencil, so that it can be seen, but erased if need be. The affirmation will need to be one that is heartfelt and has energy behind it. Essentially, you will be blessing another with what you wish for yourself. This works well since we're all extensions of each other.

Here are some examples:

"You attract large sums of money just for being you"

"Money flows to and from you freely"

"You are beautiful and prosperous"

"You are rich in so many ways"

"I believe in you"

Be creative, and use whatever inspires you!

Step 3: Place the dollar(s) in between your palms and send it love. The key here is to start to shift the way we see money. Instead of working for money, we are allowing the money to work with and for us. Adding loving energy and intention, converts a small piece of green paper into something much greater. We can start to free our fear and death grip around money, and instead start to open our hearts and hands to giving and receiving it freely. To me, the exercise truly put a spin on my own perspective of money. It made me realized just how much I had been attached to it, or tried to control it.

It's simple, take a couple spare dollars and give it away to someone who may need to hear that affirmation. Suddenly, that one dollar carries an energy with it... an energy of prosperity, versus fear. Poof, the magic!

Step 4: Stick tape on the back of the dollar(s).

Step 5: (My favorite part) Go to your nearest store, or to a place that inspires you. Stealthily stick the dollar(s) on the back of whatever inspires you. For instance, it can be placed on the back or in a good book that you love. You can place it on the back of your favorite cereal box. Place it on the very item that you wish you could buy, or are asking for, for Christmas. I even like to stick it in the produce isle, on the back of my favorite fruits. Mango's are always fun!

Whatever you do, HAVE FUN, and try to not have anyone see you.

Here's the important part: It's important not to look back, after you place the dollars, to see who discovered it. The whole point is to give freely, and stay unattached to the outcome. Give and receive it freely!

Step 6: Walk away and SMILE. You are already receiving before you know if anyone got the dollars. The excitement is in giving it. You have already increased the quantum field of prosperity and abundant thinking by taking this action.

Step 7: See your life change abundantly! Since I started doing this five years ago, I have yet to feel or be poor. So many great rewards are felt and received from it.

*Note: There are other ways you can do this, of course, but I find this way works very well. You can also choose to "pay it forward". For example, while in line for coffee, choose to pay for the whole line of people behind you. (remember to keep yourself anonymous.)

Another one I like to do is pay for someone's parking ticket if you see it on their car. Just take the parking ticket and send in the payment anonymously.

Other times, I give 10% of what I make each week--or month--to a PERSON that feeds me, whether emotionally or spiritually. This one is so fun and feels so great for both of you!

In a society where many of us grow up fearing money and what it represents; I think it's high time we change that way of thinking. Let's start seeing money as empowering and over flowing.

We can have and be anything we want! I grew up saying, "I don't need any money!" That was the product of seeing what it could do to some people. The truth is, we DO NEED money... and I have truly enjoyed spreading love everywhere money flows. Try it, it might just change your life as well.

Since, I started "Magically Tithing", I have felt a new awareness around money. I feel it has a positive energy around it now. It just keeps on flowing, and I give and receive it lovingly.

When you give this Holiday Season, are you also truly receiving?

To a Prosperous Year~

Don't Be Fooled!

2009-10-27T11:07:00.000-07:00

Are you scared of the Swine Flu (H1N1)? Don't be scared, just stay informed!

Doctor's have been saving lives for years now, and for that I am deeply thankful! Although I subscribe to more alternatives ways of healing ourselves. I would certainly run to a Doctor for a broken leg, rather than an acupuncturist, for instance. This is why I believe Integrative Medicine is so important. There is a place for all types of healing modalities.

However, I have some deep concerns with Western Medicine's take on Vaccines. Yes, perhaps some can be useful. We have certainly heard stories of how they save lives! Or do they?

What exactly is involved in vaccines? Have you ever wondered what the vaccines contain? Who performs the studies and research for these vaccines? Who profits from administering or mandating vaccinations?

In a time when we know how our cars work better than our own bodies. It might be important to ask a few questions regarding what goes into our bodies. Most of the time, the effects of vaccines don't show up for many years down the road. Here's a little secret: you probably didn't need a vaccine in the first place. If you disagree, at least do yourself a favor and research the different types of vaccines to find out the whole story. You owe yourself and your health at least that!

Please stay informed!

If you are interested in more details about the H1N1 Vaccines, there is a wonderful article below by Dr. Russell Blaylock:

Vaccine May Be More Dangerous Than Swine Flu

Tuesday, July 7, 2009 9:54 AM

By: Dr. Russell Blaylock

An outbreak of swine flu occurred in Mexico this spring that eventually affected 4,910 Mexican citizens and resulted in 85 deaths. By the time it spread to the United States , the virus caused only mild cases of flu-like illness.

Thanks to air travel and the failure of public health officials to control travel from Mexico , the virus spread worldwide. Despite predictions of massive numbers of deaths and the arrival of doomsday, the virus has remained a relatively mild disease, something we know happens each year with flu epidemics.

Worldwide, there have only been 311 deaths out of 70,893 cases of swine flu. In the United States , 27,717 cases have resulted in 127 deaths. Every death is a tragedy, but such a low death rate should not be the basis of a draconian government policy.

It is helpful to recall that the Centers for Disease Control with the collusion of the media, constantly tell us that 36,000 people die from the flu each year, a figure that has been shown to be a lie. In this case, we are talking about 300 plus deaths for the entire world.

This virus continues to be an enigma for virologists. In the April 30, 2009 issue of Nature, a virologist was quoted as saying,"Where the hell it got all these genes from we don't know." Extensive analysis of the virus found that it contained the original 1918 H1N1 flu virus, the avian flu virus (bird flu), and two new H3N2 virus genes from Eurasia . Debate continues over the possibility that swine flu is a genetically engineered virus.

Naturally, vaccine manufacturers have been in a competitive battle to produce the first vaccine. The main contenders have been Baxter Pharmaceuticals and Novartis Pharmaceuticals, the latter of which recently acquired the scandal-ridden Chiron vaccine company. Both of these companies have had agreements with the World Health Organization to produce a pandemic vaccine.

The Baxter vaccine, called Celvapan, has had fast track approval. It uses a new vero cell technology, which utilizes cultured cells from the African green monkey. This same animal tissue transmits a number of vaccine-contaminating viruses, including the HIV virus.

The Baxter company has been associated with two deadly scandals. The first event occurred in 2006 when hemophiliac components were contaminated with HIV virus and injected in tens of thousands of people, including thousands of children. Baxter continued to release the HIV contaminated vaccine even after the contamination was known.

The second event occurred recently when it was discovered that Baxter had released a seasonal flu vaccine containing the bird flu virus, which would have produced a real world pandemic, to 18 countries. Fortunately, astute lab workers in the Czech Republic discovered the deadly combination and blew the whistle before a worldwide disaster was unleashed.

Despite these two deadly events, WHO maintains an agreement with Baxter Pharmaceuticals to produce the world's pandemic vaccine.

Novartis, the second contender, also has an agreement with WHO for a pandemic vaccine. Novartis appears to have won the contract, since their vaccine is near completion. What is terrifying is that these pandemic vaccines contain ingredients, called immune adjuvants that a number of studies have shown cause devastating autoimmune disorders, including rheumatoid arthritis, multiple sclerosis and lupus.

Animal studies using this adjuvant have found them to be deadly. A study using 14 guinea pigs found that when they were injected with the special adjuvant, only one animal survived. A repeat of the study found the same deadly outcome.

So, what is this deadly ingredient? It is called squalene, a type of oil. The Chiron company, maker of the deadly anthrax vaccine, makes an adjuvant called MF-59 which contains two main ingredients of concernqualene and gp120. A number of studies have shown that squalene can trigger all of the above-mentioned autoimmune diseases when injected.

The MF-59 adjuvant has been used in several vaccines. These vaccines, including tetanus and diphtheria, are the same vaccines frequently associated with adverse reactions.

I reviewed a number of studies on this adjuvant and found something quite interesting. Several studies done on human test subjects found MF-59 to be a very safe immune adjuvant. But when I checked to see who did these studies, I foundo no surprisehat they were done by the Novartis Pharmaceutical Company and Chiron Pharmaceutical Company, which have merged. They were all published in "prestigious" medical journals. Also, to no surprise, a great number of studies done by independent laboratories and research institutions all found a strong link between MF-59 and autoimmune diseases.

Squalene in vaccines has been strongly linked to the Gulf War Syndrome. On August 1991, Anthony Principi, Secretary of Veterans Affairs admitted that soldiers vaccinated with the anthrax vaccine from 1990 to 1991 had an increased risk of 200 percent in developing the deadly disease amyotrophic lateral sclerosis (ALS), also called Lou Gehrig's disease. The soldiers also suffered from a number of debilitating and life-shortening diseases, such as polyarteritis nodosa, multiple sclerosis (MS), lupus, transverse myelitis (a neurological disorder caused by inflammation of the spinal cord), endocarditis (inflammation of the heart's inner lining), optic neuritis with blindness and glomerulonephritis (a type of kidney disease).

Because squalene, the main ingredient in MF-59, can induce hyperimmune responses and induce autoimmunity, a real danger exists for prolonged activation of the brain's immune cells, the microglia. This type of prolonged activation has been strongly associated with such diseases as multiple sclerosis, Alzheimer's disease, Parkinson's disease, ALS and possibly vaccine-related encephalitis. It has been shown that activation of the systemic immune system, as occurs with vaccination, rapidly activates the brain's microglia at the same time, and this brain inflammation can persist for long periods.

So, how would the gp120 get into the brain? Studies of other immune adjuvants using careful tracer techniques have shown that they routinely enter the brain following vaccination. What most people do not know, even the doctors who recommend the vaccines, is that most such studies by pharmaceutical companies observe the patients for only one to two weeks following vaccinationhese types of reactions may take months or even years to manifest.

It is obvious that the vaccine manufacturers stand to make billions of dollars in profits from this WHO/government-promoted pandemic. Novartis, the maker of the new pandemic vaccine, recently announced that they would not give free vaccines to impoverished nationsverybody pays.

One must keep in mind that once the vaccine is injected, there is little you can do to protect yourselft least by conventional medicine. It will mean a lifetime of crippling illness and early death.

There are much safer ways to protect oneself from this flu virus, such as higher doses of vitamin D3, selective immune enhancement using supplements, and a good diet.

2009 Newsmax.

Christy's Note: A great way to supplement with Vitamin D3 is in the form of High Grade Fish Oils. Two brands that I recommend are: Carlson's and Nordic Naturals. Also, keep your immune system strong by limiting refined foods, and supplementing with immune boosting herbs. Virus's don't stand a chance in a healthy body!!

Kitchen Remedies

2009-10-26T17:24:00.000-07:00

Now that Fall is upon us, do you find yourself in sync with the season; or frustrated with the onset of cold and flu symptoms?

As the weather and surroundings change around us, we may find that our bodies internally mimic what Nature does best: Detoxify! Just as the leaves are falling from the trees, and releasing what they no longer need. Ideally, our bodies are doing the same. If we have over indulged in the Summer months, than our bodies will be detoxifying that much more.

The days get shorter and the nights longer. The weather turns colder, and innately we know that we should be hibernating inside more and going outside less. The hibernation process gives our bodies a chance to detoxify naturally and to "recharge" from the Summer months. If we don't follow the seasons of Fall and Winter well, we may find that the detoxification process is kicked up even more. Our immune system may get challenged, and we may find ourselves sick! The good news is that there are natural things we can do to help that process along.

It's important to note that although we don't like the feeling of getting sick, it is one of the greatest powers our bodies possess. Nothing makes you rest like being sick! We push and push ourselves, and then the body is smart enough to say, "ENOUGH!" Instead of being frustrated that you're sick, be grateful that you have the opportunity get sick. In other words, if you didn't go through the stage of being sick... you'd probably just feel fine one day and then skip right over to the death stage.

Also, this detoxification process is HEALTHY, AND--guess what--PART OF THE CYCLE OF LIFE! You skip one cycle, and you will find many more problems in the future. If we just mask the symptoms by taking over-the-counter drugs and medications, than we stunt this process.

GASP!! "You mean, I should actually go through the symptoms?"
The answer is, YES!! It is actually imperative to experience the symptoms and allow your body to heal and cleanse on its own. Otherwise, no detoxification occurs, and you are that much more susceptible to getting sick again.
You wouldn't take a pill to prevent going to the bathroom, would you? Then why would you take something that prevents you from fully healing?

Over the years I have come up with a few recipes that you can make in your own kitchen to help prevent getting sick , or help speed up the healing process; Naturally! Natural remedies assist the bodies immune system, whereas medications and drugs weaken it.
The good news, they are pretty cheap... and you can usually find them in your kitchen! (Plus, they are fun to make... and kids love helping!)

Onion-Thyme Syrup: (Particularly good for cold and sore throats)

Ingredients:
1 Mason Jar (with a lid)
2 Organic Lemons
Raw Honey

Fresh Organic Thyme
1-2 Organic Sweet Onion (Vidalia is great)

*Note: It is imperative to get Organic whenever possible, especially when you are sick! Otherwise you will be adding pesticides to the syrup, which act as hormone disrupter's and weaken the immune system. This would be counter-productive.

Directions:
Slice the onion into circles, 1 inch thick. Place one slice of onion on the bottom of the mason jar. Top with a sprig of Thyme, and 1 Tbsp. of raw honey. Repeat process until you reach the top of the jar (leave about 3 inches from top so you can shake the syrup.) Top with the juice of the lemons. Shake and place in your fridge.

Dosage: (shake syrup before each use)
On the onset of cold symptoms or a sore throat, add 1-2 Tbsp of syrup to 4 oz of hot water. Sip slowly and allow the syrup to penetrate the throat.
You may also just make a tea of it. Add 5-6 Tbsp. to a cup of hot water, and sip slowly.

Medicinal Properties:
Onion: Has an affinity to the lungs and acts as a mild expectorant--releases mucous.
Contains a powerful antioxidant called, Quercitin, and is beneficial in any
bronchial conditions; such as allergies and asthma. Onions are also
Antiseptic, Antibacterial, and Antiviral.

Raw Honey: Raw Honey has been used for thousands of years for its healing
properties. Used primarily for its antibacterial properties.
Making it great for killing the bacteria that cause sore throats.
Honey also acts as a mild preservative for this syrup!

Lemon: Potent source of Vitamin C and bioflavanoids which assists immunity and
attacks harmful bacteria. The scent of citrus awakens the senses and
uplifts our mood.

Thyme: Acts synergistically with lemon and honey to powerfully combat bacteria.
I chose thyme because it has a special affinity to aiding in chest and
respiratory issues. Also antiseptic, antibacterial, and antiviral.
It also helps dissolve mucous from both the lungs and the intestines (where
immunity begins.)
This is an herb I always use for any cold or flu symptoms!

Don't be scared that is has an onion in it! The honey and lemon over power the onion flavor, and I find that kids even like it!

Sore Throat Tea:

Ingredients: 4 bags of herbal tea infused with fruit and citrus (I used Red Zinger)
Juice of 1 lemon
1 1/2 tsp of RAW honey (please make sure it is raw and unfiltered)
1/4 tsp of cayenne

Take a sauce pan and boil water (enough for 4-5 cups.) Take the sauce pan off the heat and add the tea bags, and steep for about 8 minutes-or longer if you prefer a stronger taste-with the lid on. Remove the tea bags and stir in the additional ingredients! Enjoy HOT!

The key here is drinking it while it's still pretty hot (not too hot to burn your mouth) but hot enough to help kill the bacteria.

Prevention Pasta

Ingredients:
6-10 cloves chopped garlic
1 T. chopped fresh Thyme
1 T. chopped fresh Oregano
1 T. chopped fresh Rosemary
1 tsp chopped fresh Sage
5 Tbsp Extra Virgin Olive Oil
1 pinch of chili flakes
6-7 Organic Tomatoes diced (this is the key to the taste... so get good tomatoes!)
1 Tbsp Raw Honey
1-2 tsp Balsamic or Apple Cider Vinegar
1 Large handful of Fresh Parsley
Sea Salt
Pepper
Organic Spaghetti Pasta

Directions:
Add the first 7 ingredients into a saucepan, and heat slowly on medium heat (you don't want the garlic to burn.) Stir the herbs all together in the pan with a pinch of salt and pepper, until the garlic becomes translucent and you can smell the herbs.
Once the oil has been infused with the herbs and garlic, add the diced tomatoes and stir together. Simmer on medium-low heat for 30 min-1 hour, uncovered. The tomato sauce should be slightly bubbling. Turn the heat to low and stir in the vinegar, honey, and salt and pepper to taste (if you like a sweeter sauce, add more honey.)
Meanwhile, bring a big pot of water to a boil for the spaghetti pasta. Cook the pasta according to the directions on the bag.
Once pasta is cooked, add to the sauce. You will want more sauce to pasta, so make sure that you add a small amount of pasta to the sauce. Top with parsley and raw Parmesan cheese (omit if you are sensitive to dairy or already have a cold.)
Enjoy! The herb taste will be strong, but it will prevent any form of cold or flu!

I hope these recipes assist and empower you! Feeling sick doesn't have to be so unbearable when you understand your body better, AND you find ways to prevent sickness naturally!
There's something exciting about knowing that you hold the ingredients to healing yourself, and assisting your bodies own process of cleansing.
The next time you feel under the weather, get into the kitchen!

Divine Appointments and Three "Divine" Recipes

2009-10-01T20:32:00.000-07:00

My body has arrived home, but the adventure in my heart continues...
My journey to Europe for 4 weeks was, to the say the very least, heart opening and soul filling (my satiated taste buds held no complaints either.)

Now that the dust has settled and the grounding effects of home catch up to me, I feel a tremendous pull of memories. It seems as though I can remember every taste, every detail, and the very essence of each person we met along the way.

Have you ever experienced those moments where your control of events are suddenly relinquished, and a so called "divine appointment" shows up in the place of your desired event? For instance, you plan to go to the beach on vacation; but suddenly the rain is pouring down... and you arrive at a coffee shop only to meet an individual that changes your life. This trip was a divine appointment.

I mentioned in my last blog that I went to Spain to connect with my Father, with whom I have been distant to for awhile. The divine appointment was sitting with him for 2 hours as he shared stories and held my hand with sincere love. It's incredible to observe the way that 2 hours can change 31 years. A simple shift in perspective, an open heart, and a strong will to be in the present was all it took to receive and give love fully. A single moment of healing that flows through my veins even now.

"If they can live with it, I can live without it."
My Grandfather used to say this when he felt someone had "wronged" him. Whether it was somebody who stole from him, someone who lied, or even a dear friend who had betrayed him. It was this saying that allowed him to easily release it and find the peace within it.
"If they can live with their choice, than I can live WITHOUT the pain."
I was reminded of this saying on this trip, and it has brought with it incredible peace. In one single moment, POOF: A healing treat.
When we traveled through each country--Spain, Italy, and Greece--I kept this reminder with me, and my life felt perfectly light.
I felt a divine appointment with this saying. I wasn't necessarily looking for it; but it found me when my ears and heart could hear--and use it--fully!

I had numerous divine appointments with food! Anyone that knows me, knows that I savor the abundance and pleasure from eating and talking about food! Food is life! We cannot live without it (nor would I want to!) Desire for our food is analogous to our desire for life. The hunger sensation that comes from the stomach is the same sensation we feel in our center, when we are desiring growth and movement in our lives. We satiate the pleasure centers in our body when we satiate our taste buds, and we go even further by nourishing our cells when we eat food that is both incredibly tasty AND healthy. It's not enough to simply fill our stomaches; we must also fill our hearts with the pleasure that only delicious and nourishing food can deliver. Then, we can call it a healthy meal.
One of the easiest way of making a meal healthier is by eating it with people you love! Greatest medicine around: Vitamin L (love)!

In each of the 3 countries we visited, I observed the cuisine of the locals. I also observed the love that was used in making certain dishes. I had certain love affairs with the regional meals and distinct flavors along the journey. However, there were three recipes that I brought back in my heart's memory. They embody both taste AND nutrients; and they are simply divine!

SPAIN: Boquerones--small fried fish (usually fresh Sardines or Anchovies)
ITALY: Zuppa di Ceci (Chickpea and Rosemary soup)
GREECE: Horta (Mountain Greens with Garlic)

Boquerones:
(I usually use Sardines because I find they work better in the States. If you can find fresh Sardines, that's even better.)

Ingredients:
1 can of Sardines (in water)--I use Crown Prince
4-5 T. olive oil
1/4 cup of Cornstarch (non GMO)
Sea Salt
Pepper
1 lemon

Directions:
Heat olive oil in a Skillet on medium-high heat. Dry the sardines off with a paper towel so the skin is dry to touch. Pour cornstarch on a small plate and season with a pinch of salt and pepper. Coat the Sardines with cornstarch.
Once the oil is heated (test it by flicking water in the oil... it should bubble up when hot). Add the sardines carefully one at a time to the hot oil in the skillet.
Pan fry on both sides until crispy brown on the outside (it doesn't take long.)
Remove from pan and lay on a plate that is coated with paper towels (to soak up the excess oil). Immediately season the hot sardines with sea salt and pepper, and top with the squeeze of half a lemon. Enjoy hot!

Zuppa Di Ceci (Chickpea and Rosemary soup)

Ingredients
2 tablespoons olive oil
2 cups finely chopped onion
8 garlic cloves, minced
4 cups water
1 teaspoon minced fresh rosemary
3/4 teaspoon salt
1/4 teaspoon black pepper
3 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
1 to 2 tablespoons balsamic vinegar
6 tablespoons (1 1/2 ounces) grated fresh Parmesan cheese (raw is best)

Preparation
Heat the olive oil in a Dutch oven over medium heat. Add onion and garlic, and cook for 10 minutes, stirring frequently. Stir in the water and the next 5 ingredients, and bring to a boil. Reduce heat, and simmer 20 minutes.

Place 2 cups soup in a blender or food processor, and process until smooth. Pour the pureed soup into a bowl. Repeat procedure with 2 cups soup. Return all pureed soup to pan. Stir in the vinegar, and bring to a boil. Remove from heat. Spoon 1 1/2 cups soup into each of 6 bowls; sprinkle each serving with 1 tablespoon cheese... and drizzle with Extra Virgin Olive Oil or rosemary infused Olive Oil.

Horta: (Mountain Greens with Garlic)
*In Greece they use Wild Mountain Greens for this recipe but I can't find the same greens here, so I use the ones listed below.

Ingredients:
1 1/2 pounds of chopped dark leafy greens (I use collards, dandelion, kale, nettles, or wild spinach)--with the thick stems cut away.
Water
1-2 lemons
Olive Oil
2 cloves of garlic
sea salt

Directions:
Fill a medium sized sauce pan with 2 inches of salted water. Bring water to a boil, and immediately add the chopped greens. Put the lid on the pan and allow to simmer on a low-medium heat for 5-7 minutes (or when you see the greens wilted and bright green.) Drain off the water (I keep it to drink later). Squeeze the excess water from the greens so that they are dry. Allow to cool on the serving plate.
Meanwhile, finely chop the garlic. Add to a mortar and pestle (if you don't have one then just add to a bowl), and grind the garlic with 1 tablespoon of olive oil and a pinch of salt, until the garlic is smooth. Drizzle the garlic and oil mixture over the greens and finish by squeezing the juice of 1/2 lemon over the greens. Toss all together. Usually you allow the greens to sit in the fridge for an hour to get chilled and pick up all the flavors. However, you can eat them as soon as it's put together.
Enjoy! They eats these greens daily in Greece and profit from great health!

I hope you enjoy these recipes as much as I do! I also hope that there are many divine appointments throughout your day as a special reminder of the internal guidance that is alive in all of us. Perhaps, this is why we are led to the people and places that we need the most!

A world of love sent your way~

The Ultimate Blood Cleanser

2009-08-17T14:44:00.000-07:00

In two days I will be on a plane to Spain! (I just love when sentences rhyme without trying!)

My Father lives in Valencia, Spain; and it has been over five years since I've seen him or the rest of his family. In the last few years of working with clients on serious health issues; I have found one curious thread that pushes me to further investigate my connection to my family.

The Thread: I have found the most fascinating connection between blood disorders (Blood pressure, Anemia, Leukemia, other Cancers, etc...) and the emotional distress that comes from being estranged to our blood relations.

Could our Blood Dis-orders be related to our Family Discords?

I find it uncanny how many clients with blood disorders tell stories of their estrangement to a Mother or their Father, or even separation from their own children. Most of my clients are taking many medications for their ailments or disorders. My usual protocol is to recommend an array of healing foods or herbs to alkalize the blood, and to bring the body back to homeostasis (alongside their Doctor's Recommendations.)

I started to see the emotional link when one client (on his own accord) decided to call up his estranged Mother and tell her that he loved her. I remember finding it refreshing that he never mentioned what she said in return. He just focused on the peace that was felt from saying those three throat-aching words. He told me that "being sick had put his ego to rest", and his vulnerable state had allowed him to feel what was truly poisoning his blood. I then started to see similar correlations in many of my other clients. So, it made me think; "there really could be a correlation here that is truly exciting and empowering"--IF we could only heal from it!

We Are Our Most Powerful Medicine, or Our Own Greatest Poison:

I started to look back at my life and think about the Blood "disconnections" that I might have--and not even know about. The one that kept sneaking up was my distance with my own Father. He lived in Spain; I lived here. I talked with him every few years but we really didn't have a relationship. I had no ill will towards him, if anything; I felt an apathy towards him (which can be almost worse than feeling contempt for him because it generally means that you are repressing something.)
However, I made very little attempts to really have him in my life. He had shown so little interest in my life... and it seemed that I could feel okay with that. However, when I really checked in with my feelings; I felt very sad that I knew so little about my own flesh and blood.
I promptly told my husband, Sage, that we should take a little journey to Europe to cleanse the blood! (I don't really need an excuse to go to Europe, but this certainly felt like a GREAT one!)

I know now that with any true healing comes great accountability. It will never be what I receive from him, because I may never receive anything from him. I won't be able to ever control his actions or his feelings; but I can and I do control my own. There is already an incredible resonance of peace from feeling and knowing this. The healing begins when you extend yourself. I don't have to see him to know that my blood is clearing and healing... but I CHOOSE to see him to relish the moments I didn't choose with him before. Also, if I can extend an ounce of health to him by reconnecting... than I have helped two people, and both of us can rejoice with cleaner blood!

Simple?
Do you let your family members "off the hook" from all their mistakes in order to help yourself heal? Or, is it more accurate to say that we are lifting OURSELVES "off the hook" that inevitably strangles us--and them--in the end? The only obstacle is your own pride, ego, and the satisfaction of watching others suffer for what "they've done to us."
Is it worth a lifetime of sticky blood?

In two days I will be on a plane to Spain, with an open heart and some true medicine in my blood!

I love you, Dad!

If you're inspired to follow our Travel Blog, the link is: http://inspiringadventures.blogspot.com/

Bitter Me This...

2009-08-03T22:41:00.000-07:00

Just recently a handful of dear friends and I decided to start a food club. You hear everyday about life-changing book clubs, and other such clubs... so why not start a club where you get to try tasty foods and learn about their benefits?

First week: Kale and Bitters
Second week: Eggplant and Mint
Third week: Foods and herbs that promote an aphrodisiac effect (this is coming up this week, and should be very entertaining/educational.)

So, each week we choose an ingredient and an herb or spice. We all make a dish with the chosen ingredient, herb, or spice... and then we talk about the medicinal qualities as we eat, laugh, and tell stories. I find myself thinking about the next week's ingredient just as soon as I leave, because I just can't wait to see all the wonderful people again--and to devour the tasty dishes!
(For more information about the food club check out the following blog at: http://tonicfoodclub.blogspot.com/)

So far there's been one common denominator at each of the meetings: BITTERS

They were introduced as Gentian Root mixed with a citrus drink at the first meeting, and they showed up again by our lovely friends, Sam and Kaylee, as Fernet Branca mixed with real Ginger Ale.
I will go ahead and assume that there will be another bitters brought the third week, after the overwhelming response we got the last two weeks! (No doubt in part to the bitters highly therapeutic digestive aid.)

So, let's talk Bitters

I must be candid and speak of my utter passion for bitters! I also must say that I was extremely surprised at the reaction of my dear friends (not that I doubted them for a second), as I witnessed their growing love for bitters, as well.
This is all good and well, but you may be asking yourself, "what the heck are bitters... and what's the big deal?"

THE BIG DEAL:

Have you ever been to a bar and someone offered you bitters and soda water to help relieve a stomach ache? Or, you may be familiar with Angostura bitters which are added (a few drops, mind you) to certain alcoholic drinks to add a certain depth to a drink? Before I learned about bitters, this was the only type of bitters I was familiar with... and I really had no interest in it at the time.

When I started traveling and learning about the cultures and cuisines of different countries. I started getting schooled about bitters and their medicinal properties. One of the first things I noticed was that almost every country in Europe had some form of bitters--or digestives that they used almost DAILY. Whether it was in the form of an aperitif before the meal (used to stimulate hunger), a bitter vegetable or herb in the meal (like dandelion or turmeric), or a digestive drink at the end of your meal (to aid in the circulation and digestion of fats.)
When I took my first bitters drink in France, I was told that I would never like it because I was American and we only liked sweet or salty things. Although it was true that I made a face at the bitterness, I soon learned to love it... and even more, rely on it for it's digestive aid.

I then took many courses on healing herbs and was then again introduced to the medicinal properties of bitters, and told numerous stories of the wealth of healing that the bitters give us.
I can remember one such story told to me that really made me a true believer.

"A lady and her husband moved to France one year to spend time abroad. That year they indulged in all the wonderful foods of France, like the creamy cheeses, the local wines, the pastries, as well as the incredible greens and salads that came from their local farm. The lady had suffered from severe allergies most of her life, and noticed that her allergies completely disappeared the year she lived in France. As soon as she moved back to San Diego her symptoms returned.
So, she started eating all the same foods that she ate in France thinking it was the food change that affected it. She even went as far as getting the same brands of cheese, breads, and wines that she ate there (she had that luxury living in California.) However, her symptoms continued...
One day she remembered that there was one missing element--that she hadn't thought of--that might be the missing link. So, she went to Whole Foods and bought some Dandelion Greens to put in her salad. She had remembered that she ate dandelion greens almost daily in her salads. Dandelion greens are very bitter and are eaten often in many French salads (many of us are more familiar with the bitter ENDIVE).
To her greatest surprise and delight, it took only a week to see a big difference in her allergies. She is happy to report that her allergies are gone, and she says it all had to do with bitter greens."

That story prompted me to go on a couple of missions for some bitters. Not only bitter greens, like: Dandelion, Belgium Endive, Chicory Root, etc... But I also wanted to try the bitter herbs like: Gentian Root, Goldenseal, Angelica, Aloe Vera, Rhubarb, Swedish Bitters, and the many other bitter herbs that make up most bitter formula's. I set out to make the "bitters drink" that I had tried one time in Southern France (which was comprised of 40 different herbs), and mixed it with ginger ale. I made my own version and I started to really enjoy it after meals. Not only did I feel less full after a large meal, but my digestion worked so much stronger. I also could literally feel my stomach working, and circulation was improving, also. Bitters start working as soon as it enters your mouth. We call them a sialogogue, which means it increases saliva. Thus, increasing digestion.
One of my favorite tests to do in herb class was to eat a big meal, take a tsp of bitters (we generally used Gentian Root), and then notice how fast it would take me to feel hungry again. *Just as a side note; being hungry is a very good sign! I find that we, as Americans, try to stave off hunger... but hunger is a sign of desire. You will be hard pressed to find any Europeans that don't like to be hungry. Hunger for real food is synonymous with a hunger for life. You may be surprised to know that the more real food we eat--along side bitters- the greater our metabolism improves. This is where the French Paradox comes in.

"How can they eat the way they do and stay so thin?"
There are many answers to this question.
To sum it up--in my opinion:
1.) They are particular about the quality of their food
2.) They eat only until their full... so that they can eat again when another tasty treat comes around.
3.) They supplement with BITTERS

WHAT DO BITTERS DO?

Treats loss of appetite (great aid in Anorexia)
Liver and Gallbladder Tonic
Aids Digestive Problems
Stimulates Taste buds
Promotes Saliva and Digestive Juices
Treats Flatulence
Aids Peristalsis (movement in the intestines)
Treats Constipation
Increases Circulation
Increases bile (breakdown of fat)
Assists Seasonal Allergies
Purifies the blood
Promotes Sleep or Makes you Alert (depending on what you need)
Strengthens the nerves
Speeds wound healing
Strengthens and calms the digestive tract
Aids in Skin problems (especially acne and rosacea)
My favorite Metabolism booster!
The list can go on...

HERBS AND FOODS THAT ACT AS BITTERS:

Dandelion Greens
Endive
Chicory Root
Broccoli Rabe
Radicchio
Arugula
Frisee
Kale
Rhubarb
Gentian Root
Angelica Root
Aloe (can be a mild laxative so use wisely)
Goldenseal (used as a natural antibiotic, as well)
Senna leaves
Coffee
Carline Thistle leaves
Saffron
Turmeric
Myrrh
Dandelion Root or Leaf Tea (The root is used for Liver, and the leaf for Kidneys)
Orange and Lemon Peel (please use Organic only)
Rosemary
Barks
Ginseng
The list can go on... but these are a few that are readily available to you (so now you have no excuse not to try them! :)

I will say that some bitter formula's like: Swedish Bitters and Angostura, as well as other herbs such as: Gentian Root and Goldenseal usually come in a mixture of grain alcohol to both preserve and release the potency. You may choose to get them without alcohol, or just eat the bitter plants, but the alcohol increases the potency of the bitter qualities. The key is to taste the bitter, so do your best not to drown out the bitter taste with other ingredients.
*Bitters may be contraindicated in ulcers, alcoholic syndrome, or pregnancy. Check with a specialist or your Doctor if you have any questions.

So, go ahead and explore the world of BITTERS!
It may take a little while to adjust your taste buds; but when you do... you may be pleasantly surprised to see how much your body thanks you!

GENTIAN AND GINGER (G&G):

Ingredients:
1 tsp of Gentian Root Tincture (Best quality is Herb Pharm and can be found at Whole Foods)
1 Bottle of Reed's Ginger Ale (get the good stuff)
a few ice cubes

Directions:
Fill an 8 oz glass with ice cubes. Add the Gentian Root. Top with 1/2 a bottle of Ginger Ale to your taste. (The sweet flavor of Ginger ale will help mask the bitterness but you will still want to taste a bitter flavor.)
Stir and enjoy!!

To A Healthy Digestive Tract, and a Happier Liver!

I Can Remember...

2009-07-28T22:20:00.000-07:00

There are hidden corners in my memory where I store away those sacred moments or memories that awaken my true self. I use them as my "recharge button."

You know those days where you wake up and you feel like you already have a "work hangover" from that day... and it hasn't even started? Or a food hangover from the night before of indulging? Or just an energy hangover from someone that was draining?
Those are the days I wake up not feeling like myself. I feel like I need to start over, or regain my strength with something inspiring. I now know that I am useless for my clients if I have not recharged myself, or at least cleared the residue of negative (or drained) thinking.

Those are the times when I sift through the archives of great memories. Once I feel the smile spread across my face (regarding a memory) then I know that my mind has focused on something more useful, and the "recharge" has begun. Most of the time these memories are the ones where someone displayed a selfless act, or just inspired me with being who they fully were! Nothing gives me more useful energy than remembering how we can help each other. The good news is the everyday people in our lives play some of the best angels!

Some "Recharge Memories" of Mine

I can remember... when I was 16 years old, and I had been cast as the lead in my High School play. At the time my Grandfather was very ill with throat cancer and he had a difficult time leaving the house due to the pain. I had prepared myself and my lines for opening night, but I hadn't prepared myself for seeing my Granddad in the 3rd isle-with the rest of my family--watching me with a big smile on his face. I can remember my energy soaring that night as I realized the pain he must have endured to see me that night. My heart ached at the courage and dedication he demonstrated. It was a true act of selflessness, and he single-handedly changed the course of my life (and how I see things), that very night.

I can remember... the year I moved to San Diego. I had fallen ill with a strong case of anxiety. This was not just any anxiety... this was the kind that crippled you, and made you feel fearful of everything. Ever since I was a child I had dreamed of dancing! It was what fueled my heart the most. So, when I got the offer to audition for a dance piece at my college, I quickly signed up and got my dance clothes ready for the next day audition. At the time, I didn't own a car... and I had to take a 30 minute bus trip to the audition. As I was walking to the bus stop, I came up with all the reasons why I shouldn't audition. I was 2 seconds short of running back home, when a young girl--about 22 years old--approached me and asked where I was going. She noticed my dance gear and I noticed her wheel chair. She couldn't have been more cheerful, so before I knew it we had started a conversation and the bus was already there to pick us up. I didn't have time to run back!
She pulled her wheelchair up beside me on the bus and asked me all about dancing. Her eyes lit up when I told her where I was going. When the bus finally came to her stop, she held my hand and closed her eyes for a brief moment... and then she said,
"Will you dance for me today?"
"I've always dreamed of being a dancer, and I can only do it in my mind." "Can I imagine you auditioning?" "It would give me the greatest joy to see you getting that part!"
As tears rolled down my cheeks, she rolled her wheelchair down the isle of the bus. She waved before she got off, and I instantly felt the energy I needed to dance.
Later that day, I danced joyfully for her AND fearlessly for me... and landed the part!
Even if I hadn't landed the part. She had restored my energy with her zest for life, and her fearless attitude.

I can remember... a 5 year old client I saw last year. We were working with her recurring bouts of wetting the bed at night. *Energetically speaking we usually see this issue as one of fear. So, I started asking her questions of what she might be fearful of at night, or even during the day. The answers that came from her mouth were incredibly insightful.
She told me that she was afraid of growing older. When I asked her why, she said that "you forget to play when you get old." She said, "If I get better, will you teach my Mom how to play again?"
I asked her why her Mom doesn't play, and she said "She doesn't play anymore because she's always sad."
I asked her what life would be like if she could always play. She said, "Perfect!"
I find such a peace in hearing the innate wisdom of children. If only we could remember to keep these insights and that candid nature as we grow older.
That little girl reminded me to play again! I now play as much as I can!

I hold these memories close to my heart as great reminders to show up for myself and others. There are so many more, and I find it reassuring and peaceful to know that all I need is a few quick memories to re-boot my day. Try writing down some of your fondest memories, and see how fast you start feeling a boost of energy.
What memories are you making for others right now?

Here's to living fully!

Feeding The Heart

2009-07-20T21:44:00.001-07:00

This past weekend I taught a cooking class. The theme for the class was "Foods, Herbs, and Spices that benefit the Heart."

As I began demonstrating the recipes, I couldn't resist the smiles and laughs that crept from my mouth as I began telling stories about the dishes. Each one had a different tale, a different experience, and a therapeutic moment for me. I couldn't help but feel uplifted by the lemons as I squeezed them to make the Hawthorn Lemonade. The simple smell took me back to the first time I learned to ride a horse in Andalucia, Spain. A dear woman named Stephanie kindly invited me into her home when she saw that I was crying--from not being able to fully canter on the horse. She offered me a fresh glass of homemade lemonade, and told me stories that lifted my heart. The infusion of the fresh lemons and the sweetness of her personal stories made the sadness melt.

Another recipe involved homemade garlic aioli. This was no ordinary--kinda garlicky-aioli, but the kind where your whole body sweats garlic afterwards (the very best kind!) This brought me back to the first time that I tried calamares con aioli (calamari with garlic aioli.)
At the age of 11, the sound of squid with some "crazy mayonnaise sauce" sounded about as good as a kick to the head. However, copying what my Grandfather was eating... was just about the wisest thing I could think of at the time. So, I braved the fried squid and licked my fingers clean after tasting the divine sauce that came with it. *Luckily, my Mom had introduced us to a lot of garlic at a young age, and had used it as a healing remedy for many things (including numerous earaches.)
To this day, I make a big batch of super-garlicky aioli anytime I feel the onset of any cold or other illness. I can always see my Grandparents smiling faces as they watched my first reaction to "Calamares con Aioli."

There's just nothing like a berry cobbler or crisp in the middle of summer that calls you back home. Back home to Missouri for me! My stepfather's parents lived in a very small town outside of Kansas City, called Excelsior Springs. Every summer we'd take a road trip to visit them, and what I can remember the most were the mouth watering cobblers and crisps that came pouring out of the kitchen when we'd arrive.
I can literally smell the caramelized blackberry and raspberry juices as the berries bubbled up from the buttery crust in the oven. It was as if the divine juices shared a common language with my heart. My heart just seemed to jump for joy, and all I could care about was sinking my teeth into that delicious crisp--suddenly my deep concerns of beating my sister at Super Mario Brother's amounted to just about nothing.

In class, I emphasized the healing properties of each ingredient I was using. I also began to emphasize the emotions that feed the heart, as well. I almost feel that the emotions fuel us more than the actual ingredients do. However, I feel that together--the food, and the love--create a most perfect symbiotic relationship. I could actually feel my heart warming as I remembered the love I felt from the memories of these dishes. I could imagine that my blood was circulating better, and that my digestion was stronger.
As I work with Heart clients; I have them imagine loving their food. I also bring back the recipes they loved as a child. It's incredible for me to watch their reactions. Adding the ingredient of LOVE, changes any "bad" food to something inherently healing. I have seen it in action!
The real key is to get the food to be as close to the Earth as possible, and to keep the chemical-lab processed foods to the very minimum. We want our food to love us back, and in order for the food to do this... it must have a similar energy to our own. In other words, you can still have a processed "Hamburger Helper" love you back, but you can imagine the energy and memories it will take to do this? Whereas, foods from the earth--mixed with loving memories--take very little extra energy and focus on your part (because the Earth has already done much of the work for you.) This is how the healing begins and continues!

I can teach about healing foods and spices till the cows come home (and I guess that's not the worst idea, since I'm counting on some ice cream for that berry cobbler I just made.) However, if we aren't loving those foods and spices while eating them, then what benefit can they have to such a loving organ as our dear heart? Only you can answer that for yourself. What I will say for me personally is that I have now found the most incredible peace and endearing joy in loving my food. Loving the old memories, and creating the new. I have also found that my heart stretches that much more when I experience food with inspiration, creativity, laughter and loving people.

When it comes to Heart Disease... we must remember not only to feed the body, but to also open our hearts enough emotionally to make sure it is fully nourished.

The Following are a list of beneficial foods for the Heart (as well as some loving recipes!):

Fresh, Non Rancid Wheat Germ

Wheat Berries – Organic Hard Red Winter Wheat

Wheat Berry Tea

Wheat Berry Rejuvelac

Sprouted Wheat – then cooked or raw

Other Vitamin E rich foods such as green cabbage

All chlorophyll rich foods including kale and cabbage.

Calcium & Magnesium rich foods

Healthy Oils / Fats – especially olive oil

Seeds & Nuts – including chia, flax, & hemp

Wheat Grass & other “cereal / grain” grasses & algaes

After Wheat (if gluten intolerant) then brown rice & oats (free of gluten)

Vitamin C rich foods including rose hips, bell peppers, etc.

Silica rich foods (barley, oat, cucumber, celery, lettuce)

Onions, chives, leeks, garlic.

All Mushrooms – especially reishi / ling zhi

Nutritional Yeast with calcium & magnesium

Lecithin with calcium & magnesium

Fruits – especially Hawthorn Berries & other berries

Spices: Cayenne, ginger, garlic, Rosemary, Turmeric, Horseradish, Peppers

Heart meat (if carnivore)

Bee Pollen

Honey (in moderation)

Mung beans & sprouts, lentils & sprouts, & other beans

Niacin rich foods including all grains (especially brown rice), nutritional yeast, legumes / beans & their sprouts.

Rutin from buckwheat

B-Vitamin rich foods – especially wheat bran & wheat germ

For Heart Sadness, grief & heart depression:

· L-Tryptophan rich foods including hormone free turkey & room temperature quality milk (if not reactive or allergic to) (before bed).

· Brown rice, wheat germ, cucumber, apples, cabbage, kuzu (kudzu) root, algaes, apple cider vinegar, nutritional yeast.

· Edible flowers – especially borage, nasturtium, chamomile

Fish: Especially salmon, sardines, & other deep / cold-water fish. Not fried or overcooked!

(Courtesy of Steve Schechter)

Heart Recipes (Courtesy of Christy Russell):

Hawthorn Lemonade

Ingredients:
2 ¼ C. Hawthorn Tea (8 bags steeped in 3 cups water)
1 ¼ C. Honey-Mint syrup (recipe follows)
1 ¼ C. Freshly Squeezed Lemon Juice
2 C. Sparkling Water (I used Gerolsteiner)
Ice

Directions:
Pour all ingredients in a Pitcher and stir well! Pour into iced glasses and enjoy with a happy heart!

Honey-Mint Syrup
Ingredients:
½ C. Fresh chopped mint
1 Cup Water
1 Cup Honey (If using raw honey, add after you have boiled the water)

Directions:
In saucepan, bring ingredients to a boil, stirring until honey is dissolved. Simmer syrup, for 2 minutes. Pour syrup through a fine sieve, pressing hard on mint, and cool. Keep covered and chilled.
NOTE* Lemonade is pictured above with muddled blueberries and mint... and topped with edible flowers.

Garlic Aioli

Ingredients:
2 T. minced garlic
1 organic egg at room temperature
¾ C olive oil
1 T. fresh lemon juice
½ tsp sea salt

Directions:
In a food processor, blend the garlic with the egg. With the motor running, add the olive oil in a very slow stream until the aioli is thick. Add the lemon juice and salt, and blend again.

Your heart will LOVE this!

Wheat-Free Oat Berry Crisp

Filling:
2 Cups Blackberries
2 Cups Raspberries
3 T. Lemon Juice
2 T. Orange Juice
Zest of 1 lemon
Zest of 1 orange
3/4 C Rapadura Sugar (unrefined sugar)
Pinch of salt

Crisp:
1 C Oats
1 C Oat Flour
1 tsp Cinnamon
½ tsp Nutmeg
½ C Rapadura Sugar
½ C Coconut oil (chilled!)

Directions:
Preheat oven to 350 degrees
(Filling):
In a large bowl, stir in sugar, berries, zest, juice, and pinch of salt. Pour into a shallow
2 ½ to 3 quart baking dish.

(Crisp):
In a bowl combine flour, oats, ½ cup sugar, cinnamon, and nutmeg. Stir until combined. Cut in the coconut oil. Squeeze the flour mixture together between your fingers and crumble on top of Berry Filling. Set dish on a foil lined baking pan.

Bake in the oven for 60-70 minutes until the juices are bubbling and the crisp is browned on top. Allow the crisp to cool for 45 minutes and then serve warm or cool with a little vanilla yogurt.

*NOTE: If you would like a thicker berry filling, add 1-2 T. of oat flour to the berry mixture to thicken in like a cobbler.
For a calming effect on the heart, you can add 3 T. of culinary lavender buds to the berry mixture for a Lavender Crisp!! The picture above shows you the beautiful colors of the filling! ENJOY~

"Why do we WAIT?"

2009-07-12T22:18:00.000-07:00

So... one day a dear man's wife dies from pancreatic cancer. The very next day he signs up for dance classes... as this was the only thing his wife ever asked him to do when she was alive, and it was the only thing that he refused to do--because he was too embarrassed and didn't want to look like a fool. "Later, my dear", he would always say to her.

"It's interesting how looking like a fool sounds incredibly enticing after someone you love has passed." -He says

"I have never felt more alive and closer to her than I do when I'm dancing all those 'foolish' dances."
-He smiles

"Why do we wait?" -He sighs

His question made me ask the same of myself. WHY DO I WAIT? What am I waiting for exactly, and what makes me think that "later" is a better time? Is there really another time than right now?
So, instead of looking at the "goals" or "wish" lists that I had made over the last year. I decided to just start right now. That is to say; when someone asked me if I wanted to do something that sounded even remotely interesting or full of life changing adventures, I was going to say "Absolutely!"

I'm pretty confident the Universe found this new mission of mine quite entertaining. Not a hour later, my husband comes home and asks me point blank to go skydiving with him on Monday afternoon (back story: I had given my husband, Sage, a pass for skydiving 2 years prior and I had always refused to go with him because of my deep fear of jumping from a plane. So, yes, for 2 years he looked for someone to go with him... and somehow it never worked out with anyone else.)

I looked at him, took a deep breath, and said "Absolutely!" with almost no hesitancy.
What still amazes me, is that he knew to ask even after I had said "NO" for 2 long years. (It supports my theory that kindred spirits reflect and support our highest good even when we forget.)

So, cut to... 3 days later, Monday--Go Time!
Everything from that day, I can remember like I was painting it detail by detail. I could feel and became aware of every muscle and every emotion I was feeling. It was literally impossible not to feel alive! The whole experience was incredible, but the moment I remember most vividly was the very second before I jumped. My toes were literally hanging off the side of the plane, and as I looked down and saw the beautiful Earth below, I knew that I had no choice but to truly "let go." There was nothing to control anymore. I could feel the air in my hair, and I could hear freedom calling me forward. I asked myself, "what's the BEST that can happen?" That question alone brought on a huge smile, and then there was no need to jump. I just leaped into the air and laughed! It was drizzling that day, so the soft rain pellets disguised the joyful tears that streaked my face! I flew effortlessly with no need for control or fear.

Those brief moments are now etched in my cellular memory and soul. I can see a new map of freedom being drawn up in my body. I can feel "absolutely" rushing through my blood. "Later" or "Never" didn't show up that day. I chose to show up instead!

Do something you love or fear right now. I find it beautiful how some of the very things we fear turn into our greatest loves. Wait not for the days where you will think back, and ask "Why did I wait?"

This wonderful man dances every Thursday. He says that for that whole hour, he forgets himself. All he cares about is looking like a fool and dancing in the arms of the beautiful lady that taught him how to be truly alive!

"We're fools whether we dance or not, so we might as well dance."
~Japanese Proverb~

(A special thank you to Kaylee Ellingson for the inspiration!)

Roasted Beet, Strawberry, and Feta Salad

2009-06-22T13:45:00.000-07:00

This week in our CSA box we received the following:
Leeks
Collard Greens
Cucumbers
Zucchini
Golden Beets
Strawberries
Galia Melon
Grapefruit

Today was so incredibly beautiful that I decided to make something that would reflect that very beauty in a dish! So, today, it was a Summer Salad of fresh strawberries, roasted golden beets, toasted almonds, all topped with feta! Since Lavender grows prevalently in the Summer, I decided to make a Lavender-Strawberry Vinaigrette! I hope it reflects a beautiful day for you, as well!!
(Disclaimer: I usually just throw recipes together, and then remember that I was supposed to write it down (oops!) So, this was roughly put together. The good news, is you can add or take away as you wish!)

Ingredients:
*4 Fresh Beets (I used Golden, but there are many to choose from)
6-8 Fresh Strawberries (sliced in half, length-wise)
Field Greens or Arugula
1 tsp chopped fresh Sage
1 large handful of chopped roasted almonds
Crumbled Feta
2 tsp Olive Oil
Salt and Pepper to taste

Directions:
Preheat oven to 420 degrees Fahrenheit. Cut Beets into 3 inch pieces (you don't even need to peel), and toss with Olive Oil, chopped sage, salt and pepper. Bake for 30-40 minutes, until the beets are tender on the inside and caramelized on the outside.
Allow the beets to cool slightly as you arrange the rest of the salad.
In a salad bowl, throw in the Field Greens. Arrange the sliced strawberries and roasted beets on top of the greens. Sprinkle with roasted almonds and feta cheese.
Either toss with the Vinaigrette (recipe follows) or place vinaigrette on side, and add as you like.

Vinaigrette:
Juice of 1 Lemon (approximately 2 Tbs)
2 tsp of naturally sweetened strawberry jam (I use Organic Strawberry jam sweetened with grape juice)
1/4 tsp Lavender Buds
1 tsp Dijon mustard
4 T. Olive Oil
sea salt and pepper to taste

Directions:
Add all the ingredients--except the Olive Oil--in a small bowl, and whisk together.
Slowly drizzle in the Olive Oil, as you whisk vigorously to bring the mixture together. Remember to taste to your liking before you serve.

Enjoy!

*Beets are powerful blood cleansers! They also contain high amounts of minerals, especially Iron. We use them regularly to assist with Anemia and other blood ailments. Beets are excellent for strengthening the heart, as well as assisting our digestion and relieving constipation.
There is a term:"The Doctrine of Signatures." This simply means that certain foods will show us exactly what functions and organs they assist in our bodies, by the way they look. Beets, in their raw form, look similar to a heart--you can certainly see this with the red varieties. If you cut it in half, it looks like there are veins running through it--hence, the great assistance to our veins and arteries. I have attached a photo above of the golden beet cut in half, to show you this very example.
Isn't Nature brilliant?

To Our Greatest Health!

21 Days Breaks a Habit

2009-06-18T10:24:00.000-07:00

"I find a surprising correlation between eating "junk" and complaining. The body's inner wisdom has such creative ways of expelling toxins."
~Christy Russell~

We have enough research to show that 21 days makes or breaks a habit. New neuro-pathways are developed in the brain after 21 days, to create or break the habit we have set in motion.
Well, many of us love to start new diets, exercise more, cleanse our bodies, stop eating junk food, etc... However, I have recently found a new exercise that has helped me to start setting all of my new-desired habits in motion. It's called "The Complaint Free Diet."

Try not complaining for 21 days! Sound easy? Try it out.
To help you along the path, wear a bracelet on your right wrist (I personally love to wear my Wonder Woman silver bracelet as my reminder), and when you've complained that day...you move it to your left wrist. (Don't get down on yourself for complaining...just be aware of it and start new the next day.) The next day you can start fresh again, with the bracelet on the right (remember that you get to start the 21 days over if you complain about anything that day.)

I heard about this wonderful exercise when I was home in Kansas City and visited a Unity Church. The minister at that Unity--Will Bowen--introduced this to his church as an exercise, and the stories were absolutely life changing and incredible! If you are interested in more details, go to http://acomplaintfreeworld.org/

I have tried it numerous times, and I must be honest and say that it was more difficult for me than I imagined it would be. I think the first time I really tried it, I got through 3 whole days and that was it! It's hard to believe how much we complain about each day...and how many times we rationalize our complaints to be "okay." The real reason I loved this exercise was the way that it created a new habit with everything else I did. I didn't see it at first, but soon after I started to see that it was the catalyst for a lot of other change. I started to see a correlation between complaining and my laziness or inactivity. I noticed-of course-the connection between complaining and my negative thinking. I also noticed that when I complained, I also made poor excuses. However, the one that surprised me the most was the connection between complaining and what I chose to EAT! It seemed that the more I complained about this world, my life, etc....the more I chose poor quality foods. When I let go of complaining, I instinctively started choosing healthier foods, and wanted less junk in my body. Was this a coincidence? Could there be a link between cleansing the mind and cleansing the gut?

It just so happens that many Doctors are now discovering the link between the mind and the gut. Dr. Laura Thompson, a Hormone specialists here in Southern California states that the brain has secret "brain like" functions. A New York times article (January 23,1996)points out that 95% of the brain chemical, serotonin, is manufactured in the gut. Other brain chemicals like dopamine, GABA, histamine, and acetylcholine are also manufactured in the gut. Dr. Thompson states that "the gut plays a major role is happiness, as well as misery." "The GI Tract not only converts our food to fuel, but it is also a crucial chemical factory for our thoughts and emotions."

So, as I think well....I eat well! Try it out for a day, see how you feel after not complaining. If you're brave enough (and I highly recommend it) try not complaining for 21 days. Or in the words of Yoda, "Do or do not, there is no try."

The Power of Magnesium

2009-06-16T19:45:00.000-07:00

Do you crave chocolate? Have you ever suffered from acute anxiety, nervousness, tight muscles/cramping, or even bouts of heart palpitations?
There may be a Super (or Macro) mineral that could be your next favorite hero! This Super Mineral is called, Magnesium!
It's called a Macro-mineral due to the fact that is so prevalent in the body. We all need minerals in a perfect ratio for the body to function properly, and Magnesium ranks fourth in overall abundance in the human body. In fact, it's easier to show a deficiency in a mineral than a vitamin--although, many of us only think vitamins when we want to improve our health.

It might be interesting to note that Magnesium is the main mineral found in the "blood" or chlorophyll of plants. Just as Iron runs through our veins, Magnesium runs through the veins of plants. Hence, all dark green plants are rich in Magnesium! We need these dark, leafy greens to assist our bodies in obtaining healthy levels of this wonderful mineral;Magnesium.

Here's one of my favorite facts: Cocoa contains 500 mgs. of Magnesium per 100 gram serving (unsweetened, unprocessed, plain Cocoa powder.) Research has found that "Women especially crave chocolate during the second phase of their menstrual cycle (post ovulatory) which is known to be a time when they are especially low in Magnesium; PMS is known to be characterized by irritability, feelings of anxiousness and tension...all of which are clinical signs of Magnesium deficiency."
Chocolate consumption for health purposes (and for the best Magnesium source) is best via raw and low sugar/high cocoa content with a minimum of 65% cocoa.
Many times Women crave both icecream and chocolate during their cycle, sometimes denoting a deficiency in both minerals, Calcium and Magnesium.

Magnesium is a relaxing mineral so it allows a feeling of "calm" and "relaxed." It's action is to relax the muscles, and has a great affinity to the heart muscles and intestines. So much so, that you will most certainly know if you have taken too much Magnesium...evident in loose stools. Magnesium is water soluble and the body finds a natural way of ridding itself of excess quite efficiently. Which makes Magnesium wonderful for anyone suffering from constipation or cramping.

Signs of Magnesium deficiency include: Confusion, disorientation, loss of appetite, depression, muscle contractions and cramps, tingling, numbness, abnormal heart rhythms, coronary spasms, eye spasms, and seizures.
"Magnesium experts estimate that at least 50% of sudden heart attacks may be due to Magnesium deficiency. Intravenous Magnesium given as soon as possible after a heart attack may provide the best protection for the heart regarding degree of damage done."

Ever had a "Charlie-Horse"? Try some Magnesium!

Magnesium is found in the following foods in order of prominence:
Kelp, Wheat Bran, Wheat Germ, Chocolate/Cocoa, Cashews, Filberts, Peanuts, Almonds, Brazil Nuts, Pecans and Walnuts; Molasses, Brewer's Yeast, Buckwheat, Dulse, Millet, Wheat, Rye, Tofu, Coconut Meat dried, Brown Rice, Figs dried, Apricots, Dates, Collard Greens, Shrimp, Corn, Avocado, Cheddar Cheese, Parsley, Prunes dried, Sunflower Seeds, Barley, Dandelion Greens......

Here are a couple recipes for a Tasty Magnesium Treat:

Dark Chocolate and Rosemary Marcona Almond Bark:

Ingredients:
2 (3.5 oz.) of 65% Dark Chocolate Bar (please find Organic and Fair Trade choices)
1 Large Handful of Chopped Rosemary Marcona Almonds (found at Trader Joe's)
Sprinkle of good Fleur De Sel or Sea Salt

Directions:
Melt the chocolate bars on low heat in a skillet (you may also choose to do this on a double boiler, but I don't find it necessary.) *Be cautious not to burn the chocolate.
Add the chopped nuts to the chocolate and mix together. Immediately pour out onto parchment paper, and sprinkle with more chopped almonds and rosemary salt or Fleur De Sel.
Let cool on counter or in fridge. Once cooled, break apart into bark...and enjoy!
(Picture is towards top of Article)

High MAG Shake: (Courtesy of Julie Plunkette)

Ingredients:
1-2 T. Cocoa powder
1-2 T. Molasses
A handful of walnuts/almonds/peanuts combined
1-2 Cups of Almonds Milk
1-2 T. Wheat Germ
1-2 T. Dried Coconut
3-4 Pitted Prunes
1/4 tsp Organic Vanilla extract (optional)

Directions:
Blend and Enjoy!
This will be extremely high in antioxidants, protein, healthy fats and complex carbs for energy.

*A special thanks to Julie Plunkette for your wise knowledge and insight!!

To a relaxed, calm, and healthy body!
Christy~

A New Day with No Past Mistakes

2009-06-13T16:36:00.000-07:00

I remember when I used to watch the movie "Pollyanna"--one of my favorites-- as a child, and the phrase that always stuck with me was that "Each day was fresh with no mistakes!"

How easily we forget this. Each morning we pile on the "backpack" of our past days filled with our saddest memories and guilty moments. Everyday we carry this and think that we are being "responsible" in carrying OUR load. It's almost as if we carry more of a loyalty to those things we did poorly or those times where we fell short, rather than to those things and times that keep us healthy and strong!

Yes, it is true that we must learn from our past in order to keep from learning the same painful lesson over and over. However, how can we properly see or utilize these lessons if they reside in a bag bound with guilt,shame,and resentment? No wonder we keep them bagged up and on our back. Soon they become a mixed bag of emotions and we can't quite remember which memory they belong to. We just know we should feel "bad" for all those "past things" we've done. Is is more that we won't forgive what we've done, or does it affect us more that other's won't forget our past faults?

So, how do we get back to that child-like energy and thought process? How do we tap into that "Pollyanna" existence? One of my favorites things about this life is that we have choice AND we have change EVERYDAY! There isn't a moment that goes by that we can't choose a new existence...a new path, a new life. Maybe the one thing we should remember is how to think as a child. Whoever told you that it takes forever to rid yourself of your past, is mistaken. You can see easily in children that a painful moment is easily forgotten (and most times, for good!) If we awaken the dead of our past, then we choose to live with those skeletons in our present...and so half the day we feel dead, right along side them. Why not leave them where they are...and create a new thought process right now. A single thought that will affect the rest of our day and future. The thought is: "I start each day fresh with no mistakes!"

With time we will find that there are no skeletons to bury and no backpack of shame to carry. Each day is fresh, new, and completely detached from the mistakes of yesterday.
Let's make this life simple--not in a lazy way--but in a freeing, more loving way! Of course you could always continue wearing that bag and complaining of back pain, as you relish in the sometimes-loved-drama of your past! Again, you have the choice.

Perhaps with this new day--fresh with no heaviness from our past--we will feel free and light enough to make all the mistakes we want! But they shall only last a day, my friends, only a day!

*I recently watched a client die. As he was dying, I could see him smile as he retraced each year and memory of his life...as if he were replaying and reliving it. At the end (with his last breath) he smiled and said "Wow, I wish I knew it could be that easy."
I personally believe he was referring to "letting go" of those things that held him back.

It is a new day today! You are alive! Make it fresh with no past mistakes!

With LOVE,
Christy~

CSA and Recipes

2009-05-04T10:46:00.000-07:00

Last year I joined a CSA here in San Diego, and I will say with no hesitation that it has changed my life! So, what is a CSA?

CSA stands for Community Supported Agriculture. In a CSA, a community is created between a local farmer and consumers. The consumers purchase a "share" of the upcoming harvest produced on the farm. The cost of a share is based on the true costs of production. By purchasing a share, the consumers obtain farm-fresh, organic produce on a weekly basis while helping to keep a local family farm economically and environmentally viable.

Each week we receive a box of Fresh, Organic, and LOCAL produce that we share with another couple. We split it down the middle and we STILL have so much incredible produce to choose from for the week ahead. It's a great way to only eat what is available, and to make recipes from what you have in the box. Each week, I'm ecstatic to see what will be in there! I've personally witnessed the magic that comes from this box. The health giving properties--not to mention the taste--gives our bodies the purest form of medicine. For a simple $15 a week, we receive the cheapest and tastiest insurance policy around.

So, what's in the box this week?

Asparagus
Bok Choy
Carrots
Field Greens
Green Onions
Kale
Parsley
Radishes
Zucchini
Apples
Lemons
Valencia Oranges

From those ingredients I made:

~Zucchini Bread
~Raw Carrot, Apple, and Radish Salad
~Raw Kale, Cranberry, and Walnut Salad (with a Basil Vinaigrette)
~Asparagus soup with Parsley Pesto
~Sauteed Bok Choy with Black Sesame Seeds
~Valencia Oranges went in my morning shakes and was used for vinaigrettes for the ~Field Greens

Zucchini Bread:

Ingredients
2 1/4 cups White Spelt Flour (if you can't find Spelt than use unbleached flour)
1 cup Whole Wheat Flour
1 1/2 teaspoons salt
1 teaspoon ground nutmeg
2 teaspoons baking soda
1 teaspoon ground cinnamon
2 1/2 cups Rapadura Sugar--unrefined sugar (if you can't find, use Turbinado)
1 cup Safflower Oil (Unsweetened applesauce can be substituted for 1/2 the oil)
4 eggs, beaten
1/3 cup water
2 cups grated zucchini
1 teaspoon lemon juice

Preheat oven to 350 degrees F. In a large bowl, combine flour, salt, nutmeg, baking soda, cinnamon and sugar. In a separate bowl, combine oil (and applesauce, if using), eggs, water, zucchini and lemon juice. Mix wet ingredients into dry. Bake in 2 greased standard loaf pans, for 1 hour, or until a tester comes out clean.
ENJOY!

Raw Carrot, Apple, and Radish Salad:

Ingredients:
4 Large Carrots (sliced thin)
2 Apples (cut into small chunks)
5-6 Radishes (sliced thin)
1 handful of Mint (chopped)
Juice of 1/2 lemon
Juice of 1/2 Orange
pinch of Sea Salt (to taste)
1/2 tsp Honey
1 tsp olive oil

(Place all the ingredients in a large bowl and toss together)
Enjoy on a warm Spring or Summer day!

Raw Kale, Cranberry, and Walnut Salad:

Ingredients:
A large bunch of Kale
1/4 cup of Dried Cranberries (I get mine only sweetened with apple juice at Peoples)
1/4 cup of chopped Walnuts
Feta to sprinkle on top (optional, but I highly recommend it)

Directions:
Tear the Kale leaves off the stem--just like you were tearing salad greens for a salad--into bite size pieces and place into a large salad bowl. Add the Cranberries and Walnuts. Add the Basil Vinaigrette (recipe follows) and toss together with a large handful of crumbled Feta. This salad is actually better when it sits in the fridge for about 20 minutes so that the Vinaigrette can break down the hard fiber of the Kale. Enjoy..and know you are eating medicine!

Basil Vinaigrette

Ingredients:
2 C Basil
1/4 C Mint
1 tsp whole grain mustard
1 tsp Dijon mustard
Juice of 1 ½ lemons
¼ tsp. sea salt
8 turns of freshly ground pepper
2 T. raw honey
½ Cup extra virgin olive oil
1/4 C Parmesan (optional)

Place all the ingredients--except the olive oil--in the blender. Blend on medium speed until it comes together (you may have to scrape down the sides a little). Slowly add the olive oil while blending on low until it gets thicker! Season to taste.

Asparagus Soup with Parsley Pesto:

Ingredients:
8-10 Stalks of Fresh Asparagus (cut into 2 inch pieces)
3 Green Onions (chopped)
2 T. Olive Oil
Spring Water
1/4 cup Plain Greek Yogurt (substitute creme fraiche or use no dairy if you can't find it)
1 tsp Sea Salt
1/2 tsp Pepper
2/3 C. Parsley Pesto (Recipe follows)

Directions:
Heat olive oil in a small soup pan. Add the green onions and sautee on medium heat for 3-5 minutes. Add the Asparagus, salt, and pepper. Sautee on medium high heat until the asparagus is tender and bright green. Pour Spring Water over the Asparagus just so it covers it (about 1 inch above the asparagus.) Bring to a boil and then let it simmer covered for about 15 minutes. Slowly pour the soup into a blender and blend (or use an immersion hand blender)with the 2/3 C of Parsley Pesto.
Return the soup to the pan and add the Yogurt or Creme Fraiche to taste. I then check for seasoning and add more salt and pepper to your liking.

Parsley Pesto:
4 Cloves of Garlic (chopped)
5 T. chopped Walnuts
2 C. chopped Parsley
Salt to taste
Pepper to taste
1/4 C Parmesan (optional)
1/2-2/3 C Olive Oil
1 1/2 Tbs Lemon Juice

Place all ingredients except olive oil in the food processor (or you can use a mortar and pestle.) Blend on low until it comes looks well blended. Slowly add olive oil and check for consistency--not too runny and not too thick (add more or less accordingly.) Add salt and pepper to taste.
*I personally love this particular pesto because the Parsley and lemon counteract the intensity of the garlic. It also helps the body rid itself of excess mercury and other toxins. Enjoy!

Bok Choy with Black Sesame Seeds:

Ingredients:
1 bunch of Bok Choy (chopped)
1 tsp Olive Oil
2 tsp Balsamic Vinegar
A few drizzles of Toasted Sesame Oil (must be toasted to get same flavor)
small handful of Black Sesame Seeds
oil and pepper to taste

Directions:
Heat Olive Oil in a saute pan on Medium heat until the oil is hot. Add the Bok Choy and sautee with a pinch of salt and pepper only until the Bok Choy slightly wilts and becomes bright green. Transfer to a plate and add the Vinegar and Sesame Oil, and toss together. Sprinkle with Black Sesame Seeds. Enjoy!

*Black Sesame Seeds have an affinity to the Intestines and help greatly with constipation.

I hope you enjoy all of these recipes! Much love and creativity went into all of them. The beauty of recipes is that you can change and modify any of them, so please use them to your liking and use your own creativity! The biggest message I can give is: Eat what is around you naturally, and the person within you will heal gradually!

With LOVE and Healing Foods!
Christy~

Hot-Cold Showers

2009-04-21T14:39:00.000-07:00

I had this "plan" this morning to wake up in beautiful Missouri and go on a walk. Well, part of that plan came to fruition. I did manage to wake up in beautiful Missouri and I did put my walking shoes on, but when I reached the stream a few feet from the house....I couldn't go further. I just stopped and watched as the sun reflected the vibrant green trees around me...and then allowed myself to just sit and watch as the water flowed delicately past the big stones. I couldn't help but use the stream as the analogy of life, at least my life--for today. The water looked so relaxed and extremely adaptable that it had no problems getting around the big stones on it's mission--if it had any mission--to where it was headed. Not only did it gracefully go around the stones with no problem, but it almost seemed to invite the "obstacles" to help it along. Hmmm....I could use this!

I instantly felt at ease with my "derailed plan" and found even greater pleasure in taking those walking shoes off and wading in the chilled water. It was a clean and refreshing moment...and just perfect! After a few moments of letting the stream cleanse and rejuvenate me, I felt the inevitable warm Spring rain (that we expect in Missouri) begin to cleanse my face at the same time.
The incredible contrast of the cool water on my feet and the warm rain on my face is something beyond the simple words I could write here. I just couldn't want for more at that moment! What if I had walked on and missed this moment? Today, I would walk and act like water, adapting and flowing through any and all "obstacles" and "plans."
Maybe this was the plan all along?

This moment reminded me of the power of Hot-Cold showers--except this one was in nature and just perfectly divine! There's nothing like a Hot-Cold shower to wake up your cells, your skin, and your spirit! Try it, especially if you feel the onset of a cold or other illness.

The Recipe:
Towards the last 3 minutes of your shower turn the water to as hot as you can handle it (count to 15), then turn the water to as cold as you can handle it (count to 10).
Do this sequence 3x ALWAYS ending with the cold! Remember to breathe well while doing it.
See you how you feel after you get out and towel off, you may feel that you need no coffee or other stimulant to start or end your day! This technique has been used for centuries to help cleanse and stimulate health in the body! JUST TRY IT....even if it's not one of your "plans" today!

With Love and Recharged Energy,
Christy Russell

Spring and Summer Shake!

2009-03-30T15:07:00.000-07:00

Here's a tasty recipe that I love to drink in the mornings for a natural boost! It's loaded with vitamins, nutrients, Super foods, and LOVE--of course!
Enjoy...and please add or take away as you like.
*Also, please eat Locally Organic and Seasonally (foods that are grown in accordance with Organic standards, and preferably local and in season) to ensure that you are getting the best nutrients possible!

Ingredients:

1 1/2- 2 cups of Fresh Spring Water
Juice of 3 Oranges (or blood oranges when in season)
5 frozen Strawberries
6 pieces of frozen Mango or 1/2 banana (eliminate banana if you have any cold or mucus build up)
1 raw egg (yep, I said raw! It's the healthiest way to eat an egg!)
1/2-1 tsp bee pollen (eliminate if you have any allergies to bees or bee products)
1 T. of ground flax seeds or chia seeds
1/4 cup plain yogurt
1 T. of Greens powder (I use "Garden of Life")
1 large scoop of LOVE

Directions:

Blend all ingredients in a blender for about 30 seconds, or until you see everything come together smoothly (add more water if too thick.) Enjoy, breathe, smile... and know that you will be a Superhero today!

Spring Forward!

2009-03-18T08:34:00.000-07:00

I love the feeling and colors of Spring! I especially love it when you can look outside and see the new blooming colors that awaken your soul and inspire you to automatically do your own internal cleansing. Spring is the time to cleanse the body, the mind, and the soul of "clutter."
We see the Earth and Nature as the perfect example of this. In the Winter, the old dies away and the Spring brings us new life!
Remember to open the shutters or the curtains, because you can't see and feel the cleansing sun without opening to it! The bright sun cleanses us on a deep level and inspires that internal growth that we call for.

Spring has an affinity to the Liver and Gallbladder for their incredible cleansing properties!
Some great foods for the Liver and Gallbladder, and for cleansing are:

Dandelion Greens (add some to your salads)
Burdock Root (Add to soups or take as an herbal tincture to help cleanse the Liver)
Asparagus (also assists to cleanse the nephrons in the Kidneys)
Sprouts
Any Greens
Greens powder
Milk Thistle (a powerful herb for regenerating the Liver! It is used in some countries to help
save the liver from the poison of a snake bite!)
Mushrooms
Garlic
Leeks
Green Onions
Turmeric (highly protective to the liver and also a great spice for Cancer)
Green Apples
Apple Cider Vinegar
Lemons
Limes

May this Spring bring forth all the beauty that you see in others and in yourself! Bring forth your true potential, and cleanse away all that no longer serves you. Remember that WE and THE EARTH are but one FLESH. It's impossible not to feel the inner peace that arises from living in harmony with her. If we forget, she will always be there to remind us!

Sweet like Honey

2009-02-16T22:03:00.000-08:00

With the recent Holidays, it's easy to consume your fair share of tasty--and sweet--treats! I personally struggle with a sweet tooth that at times is difficult to tame, however, I have found some alternatives to the refined sugar that we find in our common desserts.
Although too many sweets and sweeteners can wreak havoc on ones health, it's empowering to know that there are some alternatives (when used in moderation) that contain nutrient boosting enzymes and minerals.

(I personally like to stick with foods that have been consumed traditionally for thousands of years. I have a difficult time trusting these new so called "healthy sweeteners" that have just been introduced and don't have the added benefit of the trial and error that time greatly affords us. Furthermore, I prefer foods or sweeteners that come from nature versus "man made", like the many artificial sweeteners or refined "concoctions" that sometimes come from a science lab.
I don't know about you, but these lab sweeteners appear counter-intuitive to what nature gives us?)

Let's take Honey, for instance!
People have been eating raw honey for thousand of years! However, the key here is RAW ORGANIC HONEY, not the low-cost honey, which is typically neither raw not certified organic (this is usually the honey you find in that cute little honey bear at the store.) To be considered raw, the honey must NEVER be heated over 117 degrees F. Overheating the honey destroys the nutritional enzymes and minerals naturally present in raw honey. You may have read about traditional cultures eating honey cakes, or putting honey in their tea. Honey has been used as a healing agent for many, many years. However, remember that your Paleolithic ancestors usually ate no more than four pounds of total sugars in a year, which would essentially come to one tablespoon of honey per day! Honey was held sacred and also used in many healing ceremonies....as it acts as a powerful anti-bacterial agent.
You might find that when you consume really RAW organic honey, you can only handle a small amount because it is so potent. THIS IS HOW IT SHOULD BE CONSUMED!!
The refined honey that you find in most local grocery stores are highly refined and most likely contains a high dosage of HIGH FRUCTOSE CORN SYRUP!
Yes, you read that right!

Dr. Mercola did some great research on consumer honey sold here in the states and found that: "Only about one-third of the annual total honey production in North America is natural, raw, organic honey. Bees produce this by converting botanical material like sap, nectars, or pollen into honey. The remainder of the honey is a type referred to as baker's honey, which is made by force feeding the bees HFCS (high fructose corn syrup), or other sugars, under twenty-four-hour hive lighting that fools the bees into overproducing outside the natural bee production times of spring and summer. The resulting "honey" is only partially regurgitated, meaning some of it converted to real honey while the remainder is HFCS. One way you can test to see if the honey is genuine is that baker's honey will burn at 140 degrees; real honey will not."

When used in small doses as it is intended, Raw Organic Honey can be extremely beneficial for your health...and adds that sweet taste that we love so much!
Note* Pregnant or nursing mothers are advised not to consume raw honey, as well as infants under the age of one. This is due to the botulism spores that are sometimes (but rarely) present in raw honey.

Here is a resource for honey testing: http://www.honey.com/honeyindustry/resources/labsearch.asp

Please eat more Greens!

2009-01-25T22:41:00.000-08:00

Leafy Greens with Balsamic Glaze

Ingredients:
1 bunch of your favorite Dark Leafy Greens (Kale, Swiss chard, Collards, Spinach)
1 tsp Olive Oil
¼ tsp Herbs De Provence (optional)
Raw Parmesan (optional, but highly recommended)
Sea salt
Pepper

Heat olive oil in a cast iron pan (or any Non-Teflon pan, preferably) on medium-high heat for about 3 minutes to allow the oil to fully heat up. Meanwhile, cut off the hard stems of the leafy greens (bottom three inches) so that only the leaves remain (this isn’t necessary for spinach.) Cut up the green leaves into inch wide strips. Place the cut greens into hot pan and sprinkle with Herbs De Provence. Saute in pan only until you see that the greens take on a bright green color and still hold their shape pretty well—approximately 5 minutes. Add salt and pepper to taste (remember that the Parmesan will also be adding a salty flavor) and place on a serving dish. Drizzle with Balsamic Glaze (recipe below) and shave enough Parmesan on the top so it looks like a light coating of snow.

Balsamic Glaze:
½ cup Balsamic vinegar (preferably sulfite free and organic)
½ cup organic-unrefined sugar or raw honey
1 large sprig of Rosemary

Bring all ingredients to a boil while stirring. Turn down the heat to low and stir the mixture together until the sugar is fully dissolved (approximately 3-5 minutes.) Allow the mixture to fully cool before drizzling onto the greens. Enjoy!!

Butter really is BETTER!

2009-01-18T16:06:00.000-08:00

Last weekend I decided to venture into a world of making my own butter. Well, only kind of, because some would argue that we don't "make" butter, nature pretty much makes it for us. All we really do is get the right ingredients and shake it up a bit!
So....I did just that!
I'm fortunate enough to live in a state (California) where raw dairy is easily accessible. So, I went to the local co-op and got myself a nice pint of Organic Raw Cream (this means unpasteurized), I'm talking really raw--the kind where it even smells like you're on the farm.

I wanted to see if it could be easily done with our everyday kitchen ware. I didn't really have a butter churn, and I always enjoy bringing traditional foods and dishes to this day and age--this makes it simple for just about anyone and it also mellows the excuses for NOT trying it (including my own.)

Okay, so, I poured the raw cream into my food processor and spun it on high for about 3-5 minutes. Enough time to see the cream thickening...and resembling butter. It's the same look you get when you OVER whip heavy whipping cream.
I took out the thick cream, now resembling butter, and placed it into a strainer over a bowl--to allow any buttermilk to drain from the fat. I allowed it to drain for about an hour.....and POOF, there was butter!! (I must admit that my butter came out looking and tasting more like clotted cream or really thick whipping cream, but I actually preferred this because it resembled whipped butter which is easier to spread. If you prefer more of a butter consistency then just whip it more, or just shake the raw cream in a glass jar until you see the butter separate from the buttermilk liquid.)

When all was said and done, it was so easy and well worth the small amount of work! If you like you can add a little sea salt or fresh herbs to the whipped butter when it is finished.

You may be asking yourself, "this sounds fun and all but I thought butter was bad for you.....and contributed to heart disease?"

So....let's talk butter!!

BUTTER (A dear friend, in moderation):
Butter has been called out as villain especially when it comes to cholesterol (which is not all bad, but that's another article.) However, research does not support the claim that butter causes chronic cholesterol values. In fact, it's important that we dispel this theory that Saturated Fats are "bad" for us. Saturated fats are the most stable of the fats--meaning that they don't often go rancid--and they play a vital role in our body's chemistry. Scientific evidence does not support the theory that "artery clogging" saturated fats cause heart disease. With further evaluation, the fat in artery clogs reveal that ONLY 26 percent is saturated. The rest is unsaturated, mainly in the form of polyunsaturated oils.
Americans are convinced that butter is dangerous when it has in fact been used as a valued component in many cultures and traditional diets, and is a great source of vital nutrients. These nutrients are the Fat Soluble Vitamins: A,D,E,K (all essential, folks!)
In fact, vitamin A is most easily absorbed from butter than from other sources. The most amount of nutrients are received when the butter comes from cows that graze and eat green grass (hence, Organic raw butter.)
After studying isolated traditional peoples around the world, Dr. Weston Price discovered that the healthiest cultures had fats high in fat soluble vitamins--like butter--as one of their primary sources of fat. NEVER did he find that they used Polyunsaturated oils (like canola, soy, or safflower) which can be easily converted to Hydrogenated oils or become rancid.
Furthermore, he discovered that the nutrients in butter actually had a "catalyzing" effect on other foods. For instance, consuming vegetables and other foods WITH butter actually helped the body utilize the minerals in those foods. Without the butter, the minerals are not as bio-available and useful to the body. Dr. Price coined this "catalyst" or "activator" phrase as: Activator X
It is the "Activator X" (from the fat soluble nutrients of the butter) that allows our bodies to easily absorb the vital nutrients we need. A lovely synergistic effect!!

Of special importance: Eating butter from raw dairy has an additional complement to the body in that it contains a substance that protects humans and animals from calcification of the joints. It has been coined: The Wulzen Factor by Researcher Rosalind Wulzen. It works as a buffer and lubricant between your joints, and has also been found to protect against hardening of arteries, cataracts, and calcification of the pineal gland.

If you'd like to read more on the effects of raw dairy versus pasteurized, please check out the following link: http://www.realmilk.com/healthbenefits.html

I personally subscribe to a diet with a varied amount of different beneficial fats. As I personally believe that variety is the key for health! Of the varied fats, I use raw butter and olive oil the most, as I find that they benefit my body the best. However, there are other great fat sources like Coconut oil and even Lard (yes, I said lard) so please explore and keep your options open.

My purpose of this article was to educate more on the beneficial and more stable fats like butter, and keep us away from the more dangerous fats like margarine, hydrogenated oils, and even polyunsaturated oils like canola, soy, safflower, sunflower, etc. (If interested, my next article will be on Hydrogenated and Polyunsaturated Oils.)

Is this testing everything you've learned that was "good" or "bad" for you? Does it seem reversed or confusing? If the answer is yes, then I am doing my job...which is to have you question what you think you know. Dig deeper, ask more questions, and find the truth that really speaks to you. Empower yourself by educating, asking, and trying new things!
Maybe the French really do know something that we are just starting to explore?
Perhaps, there is no "French Paradox" after all?

Love and Butter~

Sources: Sally Fallon (with Mary G. Enig, Ph.D) Nourishing Traditions:1999,2000

Soothing Tea for Sore Throat

2009-01-11T20:07:00.000-08:00

My husband woke up this morning with the worst sore throat and a "funky (as my husband calls it) fever."
So I jumped to make a tea that could soothe the throat and kill the bacterial beasts that might be causing it. The key is to treat this at the onset of symptoms!
Firstly, it's important to note that we rarely look at being ill or "under the weather" as a good thing. However, it is a time to celebrate my friends, because it indicates that the body is indeed WORKING!
The immune system is doing exactly what it geared to do in the most perfect way!! So, just help it along with rest, care, and good nutrients.

Here is a nice tea that tastes great and works wonders (and you probably have most of the ingredients in your kitchen!) He is now sore-throat free and has found that he loves this tea, as well. Incidentally, the fever has reduced also!

Ingredients: 4 bags of herbal tea infused with fruit and citrus (I used Red Zinger)
Juice of 1 lemon
1 1/2 tsp of RAW honey (please make sure it is raw and unfiltered)
1/4 tsp of cayenne

Take a sauce pan and boil water (enough for 4-5 cups.) Take the sauce pan off the heat and add the tea bags, and steep for about 8 minutes-or longer if you prefer a stronger taste-with the lid on. Remove the tea bags and stir in the additional ingredients! Enjoy HOT!

The key here is drinking it while it's still pretty hot (not too hot to burn your mouth) but hot enough to help kill the bacteria.

Please enjoy with lots of LOVE!!

Today

2009-01-07T13:02:00.000-08:00

Just for today, don't make EXCUSES to NOT do what your heart begs you to do!
Take this moment, this very second (that's right, RIGHT NOW!) to do what you've been putting off!
Go on that Hike
Sign up for that Dance class
Call that sign that offered Surfing lessons
Apply for that job that you feel less than qualified to take, but want anyway.
Call that person that you've wanted to connect with, but fear you might not get the "right" response.

Take the time NOW, because I'll tell you a little secret, there is NO OTHER TIME!
Ready.....GO!

The Power of 3

2009-01-06T18:05:00.000-08:00

I often use this technique with many of clients and I find it extremely useful for myself as well!
Ask 3 of your dearest friends to write down 3 things they love about your character, and 3 things they dislike.

After receiving the results. Spend time soaking it in and feeling the positive comments, and then spend time really reflecting and thinking about the "negative" comments.
Do your best not to make excuses or rationalizations at those not-so-favorable comments (and try your best not to get mad at your dear friends who have the courage to do this great favor for you.)
Instead, allow yourself to distant from the comments themselves, and stay closer to the feeling this motivates within you.
How can changing these qualities improve your life?

Can you imagine your life without these qualities?

Do any of the 3 friends see the same "poor" qualities?

Is there a common theme?

Are you WILLING to look closely at what those dear to you feel and see, or does your Ego shove it away pridefully?

I have often found this exercise to be one of the greatest catalysts to deep change within us. I find great solace in knowing that our dear friends can mirror such greatness in us, as well as reflect to us some of our divine "opportunities."

It might be interesting to do this with people you only kind-of-know, or maybe with co-workers that interact with you on more of a surface level. Do you think it would be similar or different to the comments made by your close friends?

To your greatest self~

Tips for keeping your resolutions in 2009

2009-01-05T16:44:00.000-08:00

At the start of every year we all get so excited and "moved" to begin a new program, begin a regimen, or to just better our lives with goals/resolutions.
We usually all start off with great motivation and excitement for these new plans, and then after some months we sometimes find that our motivation has waned.
Here are some tips that I thought I'd share to help you in keeping true to your resolutions.

1.)Keep your resolutions aligned with your values
I highly recommend writing down your top 5 values (what you value in your life most.) For example: Family, Health, Spirit, Helping others, Honesty
We are more likely to follow through on the goals or resolutions that are aligned with our value system-because we remain passionate about what we value most. Check out your resolution list and see if it aligns with your values.

2.) Be Specific
Write down specifically what you would like, rather than generalizing.
For example: "I am going to pilates 3 days a week, and am substituting water for soda", rather than, "I want to lose weight."
Neither the Universe nor anyone else can know what we really want unless we are specific with our desires. Our mind has no choice but to picture and create our desired outcome when we specify this way.
Try it: Speak the first goal I wrote out loud and watch how the mind jumps to visualize it.

3.) Narrow It Down
Narrow down your resolutions to your top 3! We sometimes get carried away with all the new things to change and when we finally look at our list, there's 52 items! Hence, feeling overwhelmed and almost discouraged before we begin. So, choose the top 3 resolutions (that align with your values, and are specific) and place all of your energy into seeing those through. Our mind is sometimes like a 3 year old child, so we must give it some designed focus in order for it to stay in the game.
You might be pleasantly surprised that other things on your list get accomplished by default just by staying focused on the top 3! Funny how life works out that way!

4.) Keep It Positive
Write your resolutions/goals in a positive light by not using negative word statements.
For example: "I AM CHOOSING healthier foods like dark greens", rather than, "I am NOT eating junk food."
Research has found that our minds and bodies respond to goals that are stated with a positive flare, rather than with a negative word statement.

5.) Tangible Technique (Temporal Tapping)
Sometimes we need a little something tangible to assist the goal along.
Here is a great "Energy Therapy" technique that I use with many of my clients (and myself) in helping with goals. The technique simply "taps" into our psyche and our nervous system.
Step 1: BREATHE (this clears the mind temporarily of expectation and addiction.)

Step 2: Temporal Tapping Sequence: Tap the left side of the head (starting at your temple) around the ear from the front to the back with the three middle fingers of your left hand.

Step 3: State your desired outcome with a negative worded statement, in rhythm as you tap. For example: "I no longer crave sweets." (say this as you tap)

Step 4: Tap hard enough to feel a firm contact and a bit of a bounce. Tap from front to back about five times repeating your statement with each pass.

Step 5: Repeat the technique on the right side, tapping with your right hand, with a positive word statement. For example: "I eat healthily, I am in choice of what I eat."

Step 6: Tap hard enough to feel a firm contact and a bit of a bounce. Tap from front to back about five times repeating your statement with each pass.

Repeat this procedure several times per day. The more you tap in the affirmation, the quicker and stronger the effect is on your nervous system.

Quick note: I have found that this works wonders right before going to the grocery store, where cravings sneak up the most.
For individuals with strong cravings to sweets; I use this technique in conjunction with stirring 1 tsp of baking soda into 5oz. of water and swishing in the mouth (please don't drink it!) and then spitting it out. For some reason, the alkalizing effect of the baking soda calms the craving.

Please remember that when we "get rid" of things in our life...even if they are not useful to us. We sometimes feel depravity or lack simply by default. In order or to free our minds of this feeling, I usually recommend adding something-or substituting- for everything we "take away."
For example: "I am substituting white tea for the caffeinated black tea."
Or "I am giving up refined sugar and adding more sweetness from friends in my life."

In long and short, enjoy and celebrate this precious life!! Try to think about what will really matter in those last few moments left on earth....this might give you a better idea as to what means the most to you. All of a sudden, your goals for a year turn into goals for life! As you focus on what you might release physically, I'd also invite you to think about what you'd like to add emotionally to your life, also.
BE WELL!

With Love and Health,
Christy~

Cooking with Culinary Herbs and Spices Class

2008-09-14T22:43:00.000-07:00

A Recipe close to my heart

2008-09-14T20:31:00.000-07:00

Hello Everyone!
For the first blog, I thought I'd add a recipe that I love dearly! I just looked out back and noticed that my fresh basil was on its way out, so......I decided to whip up a nice end of summer vinaigrette to keep the summer fresh in my mind.
Most of us love the taste of basil in fresh pesto's and other summer dishes, however, you may not know that is highly nutritive as well.
Not only is it loaded with chlorophyll, indicated by its vibrant green color, but it also benefits the body in many other ways. Including, use as an anti-inflammatory food; mainly from a compound called Eugenol found in Basil's volatile oils. Eugenol has been found to block an enzyme in the body called cyclooxygenase(COX) that contributes to inflammation. I find it especially beneficial for upset stomach, or for inflammatory bowel conditions.
Basil's nutrients also greatly benefit the cardiovascular system. Basil is extremely high in beta carotene (a pre-curser for vitamin A), magnesium, and vitamin C.

With all that aside. I still love the way smelling the herb instantly lifts my spirits, and makes me smile. I sometimes believe that alone can heal any heart!! I am smiling just thinking of it~

Below is the recipe for my Summer Basil Vinaigrette, please enjoy with LOVE!

Basil Vinaigrette

Ingredients:
1 clove of garlic
½ shallot (diced)
1 tsp whole grain mustard
½ T. Dijon mustard
Juice of 1 ½ lemons
¼ tsp. sea salt
8 turns of freshly ground pepper
2 C. Basil
¼ C Mint
1 packet of Stevia (Stevia plus)
1 ½ T. raw honey
½ Cup extra virgin olive oil

*Please shop Organic whenever possible

Place all ingredients except olive oil in the blender and blend on medium speed until all incorporated (you may have to scrape down the sides of the blender to make sure all the herbs are mixed in). Slowly add in the olive oil until the mixture looks mixed through and a little thicker. Taste and add anything else according to what you prefer.