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Newsletters from 2011
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Summer 2011
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Too Much of a Good Thing?: I got a little carried away with my enthusiasm for cucumbers this year and put 7 plants in our garden.
Better Grilling with Meats and Veggies: Animal proteins and fish contain amino acids and other compounds that when cooked at high temperatures are converted into cancer causing compounds called Heterocyclic Amines.
Recipes of the Season: 1) Really Fast Cucumber Pickles, 2) Acai Marinade for boneless chicken breast, 3) Grilled Honey Lime Marinated Zucchini with Mancego Cheese
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Comfort Foods: Whether it’s a favorite food from your childhood or just something that makes you feel content after you’ve eaten it, sometimes comfort foods are exactly what you need to eat!
Food Focus: Fast AND Healthy: Many home cooks have the idea that EVERY meal has to be perfect, has to please everyone in the household, has to be completely balanced etc.
Recipes of the Season: 1) Hearty Broccoli and Cauliflower Soup, 2) Easy Polenta, 3) Apple Cranberry Cinnamon Quino Cereal, 4) Quinoa and Apple Salad with Curry Dressing
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Newsletters from 2010
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Something's In the Air: Negative ions and your health.
Food Focus: Fall Sweets: Sweet vegetables soothe the internal organs of the body and energize the mind.
Recipes of the Season: 1) Curried Apple Pumpkin Soup, 2) Squash Pie, 3) Apple-Parsnip Mash, 4) Quinoa and Apple Salad with Curry Dressing, 5) Maple Roasted Pears with Raspberry Sauce
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Cooking Class with Whole Food Chef Peter Berley: Cooking to stave off those Winter Blues.
Food Focus: Spring Greens: A natural way to cleanse and detoxify our bodies after a winter of eating heavy, warming foods.
Recipes of the Season: 1) Pan-Roasted Monkfish with Olive Oil Crushed Potatoes and Watercress, 2) Sautéed Mustart Greens, 3) Green Bean Salad with Apricot Vinaigrette, 4) Mache, Frisee and Radish Salad with Mustard Vinaigrette
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Still Resolute? New Year’s resolutions can be a powerful way to change or achieve something that’s important to you but slightly less than half the people who make resolutions are still working on or maintaining them by June.
Food Focus: Barley: Barley offers a powerful nutritional punch delivering many minerals and plenty of important B vitamins including niacin and folic acid.
Recipes of the Season: 1) Barley Stew with Leeks, Mushrooms and Greens, 2) Homemade Granola Bars, 3) Braised Carrots, 4) Happy Lemon Boats.
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Newsletters from 2009
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Comfort in Rituals: Whether we do them alone or with others, many of us have daily and weekly rituals that give shape to our days and give us something to look forward to.
Food Focus: In Defence of Butter: I saw the movie with my Mom and my daughter and we all loved it. The movie inspired me to write about butter, something that makes almost everything taste better and which gets a bum rap these days thanks to a lot of confusion and misinformation on saturated fats.
Recipes of the Season: 1) Crock Pot Applesauce, Cohen-kid style, 2) Puréed Butternut Squash, 3) Cranberry Salsa
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Making Time for Play: When was the last time you did something a kid would do? If it wasn't yesterday, you are efinitely overdue!
Food Focus: Traveling Healthy: When planning for summer vactation, putting a little thought into your food can go a long way towards making travel easier to digest.
Recipes of the Month: Jicama and Orange Salad; Rhubard Crisp
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Spring Into Action: How do we form new habits? If it were easy we wouldn't need to make all those New Year's resolutions!
Food Focus: Asparagus: Asparagus is high in vitamins B6 and C, folate, fiber, the minerals potassium and zinc and glutathione, an anti-carcinogen and antioxidant.
Recipe of the Month: Asparagus Vinaigrette
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Being Present: Often, we are not our best selves when interacting with the people who mean the most to us. We wouldn’t even think of being curt with the drycleaner or the grocery store clerk but we’ll snap at our spouses or our children.
Food Focus: Chocolate: The good news is that besides being possibly the world’s most perfect food, chocolate really is good for you! Chocolate is a superfood that’s been adored by women and men since the Mayan and Aztec civilizations.
Recipe of the Month: Balls of Energy: These are calorie dense, raw, homemade energy snacks that are a perfect pick me up before or after sports.
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Newsletters from 2008
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"Move It, Move It": Body movement is one of the best stress busters there is!
Food Focus: Kasha: Kasha is the name for roasted buckwheat groats. Groats are the hulled grains of various cereals such as oats, wheat, barley or buckwheat.
Recipes of the Month: 1) Turkey Meatloaf, 2) Lee's Kasha Varnishkes, and 3) Stuffed Acorn Squash
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Summer Reflections: A camping trip with my brother’s family is our final adventure of summer ’08, which has been a very special one for our family.
Sattva—Keep It Going This Fall! Before leaving town for the summer one of my clients commented, that living on a small island and eating food picked the same day was just better for her nervous system. Ayurveda, the ancient healing tradition from India, has a name for this phenomenon — “Sattva”.
Recipes of the Month: 1) Carrot and Mango Salad, 2) Radish Sandwiches on Zucchini Basil Muffins
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Spring Cleaning, Spring Cleansing: Spring is the season of renewal when we become inspired by the rebirth of nature around and within us. More light, life, color and warmth lift our spirits out of the winter doldrums.
Food Focus: Whole Grains: Whole grains are packed with fiber, iron, vitamin and mineral complexes and amino acids. Since whole, unprocessed grains are absorbed slowly by the body they provide us with a steady source of energy.
Recipe of the Month: Barley and Wild Rice Pilaf with Sautéed Mushrooms
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Quieting the Busy Mind: Taking the time to clear our mind sharpens our focus and allows us to be fully present to experience the happiness in our daily lives — the small moments we miss when we are preoccupied.
Food Focus: Spring's Bitter Greens: Bitter greens provide us with a natural way to cleanse and detoxify our bodies after a winter of eating heavy, warming foods.
Recipe of the Month: Belgian Endive Salad
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Soul Food: Think for a moment of a food from your past… one that makes you feel great after you eat it, for no specific reason.
Food Focus: Beans: Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body.
Recipe of the Month: Easy Beans and Greens
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Eat Less, Play More: Remember when you were a child, and you got so wrapped up in playing, imagining or creating that you didn’t want to stop when it was time to eat?
Food Focus: Sea Vegetables: Sea vegetables provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body.
Recipe of the Month: Mighty Miso Soup
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Newsletters from 2007
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Beautiful Body Types: Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities.
Food Focus: Sweet Potatoes: They seem to go hand-in-hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year.
Recipe of the Month: Sweet Potatoes with Lime and Cilantro
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Chewing: When it comes to increased health, it’s not just what we eat, but how we eat.
Food Focus: Brown Rice: With its sweet nutty flavor, brown rice provides four times the amount of insoluble fiber found in white rice, because it is a whole grain that has not been stripped of its natural bran covering.
Recipe of the Month: Brown Basmati Pilaf
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Time Management: Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. The secret is working smarter, not harder.
Food Focus: Root Vegetables: The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina, and endurance.
Recipe of the Month: Roasted Root Vegetables
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Deconstructing Cravings: The next time you have a craving, treat it as a loving message from your body instead of a weakness...
Food Focus: Natural Sweeteners: Using naturally and minimally processed sweeteners can reduce cravings for sugary things, level blood sugar ups and downs, stabilize moods and have a dramatically positive effect on long-term health.
Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts
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Relaxation and Exercise: Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation...
Food Focus: Water: Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.
Recipe of the Month: Sun Tea and Ginger Drink
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Try Something New: The lack of variety in doing the same things over and over not only stagnates our minds, but also our bodies and hearts...
Food Focus: Raw & Cooling Salads: These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months.
Recipes of the Month: Bok Choy Apple Slaw, Asian Watercress Salad
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Snack Attack: Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight.
Food Focus: Fruit: By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners.
Recipe of the Month: Fruit Nut Smoothie
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Why Weight? Diets Don't Work: Basic info about fads, diets, fast food and general nutrition.
Food Focus: Sprouts: Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars.
Kicking the Sugar Blues: Seminar
Recipe of the Month: Spring Sprouting Steamer
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Spring Cleaning: Spring is time for cleaning, including your body and mind.
Food Focus: Leafy Green Vegetables
Recipes of the Month: 1) Shitake Mushrooms and Kale, 2) Sunflower Rice Salad, and 3) Lemon Vinagrette Dressing
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Get Slow: Learn how to slow your life down and enjoy it more.
Food Focus: Oils and Fats
Recipes of the Month: 1) Savory Tahini Sauce, and 2) Avocado Dip
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