Roasted Beet, Strawberry, and Feta Salad

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

"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

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

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

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

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!

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!