Mango Cacao Green Smoothie Recipe

Here is a quick recipe for my favorite smoothie lately.  I drink this on "warmer" late fall mornings - "warm" being above freezing here in Pennsylvania where I live! The reason I don't drink this particular smoothie on the really cold days is that mango, being a tropical fruit, can be very cooling to the body. Anyhow, the cacao gives this smoothie a subtle chocolate taste & is very energizing. Enjoy!

Gather:
1 frozen banana
1 cup frozen mango
1 handful of spinach
1 handful of kale
1 tablespoon ground flaxseed
1 tsp maca powder
1 tsp cacao nibs
optional: scoop of protein powder
Enough water to blend into a smoothie.
Put this in your blender & blend!

The Superfood Spice You Should Be Using

Turmeric is one of my favorite superfood spices to incorporate into my meals. This bright yellow colored spice is used in many Indian curry recipes - its what makes curry powder & mustard yellow. It’s got big anti-inflammatory qualities - which helps prevent chronic diseases like arthritis and cancer. Turmeric is also healing to the skin, helps with digestion and is a natural remedy for menstrual cramps. The science is there for this. In a major study, turmeric was found to outperform pharmaceuticals in fighting many chronic diseases (read more here). Studies have also suggested that turmeric may aid in weight management by helping to regulate your metabolism.

So, obviously we now know how awesome turmeric is for you. How do you incorporate into your diet? First, if you can, buy it fresh - it looks very similar to ginger root. I can’t find it fresh anywhere near where I live, so I use the powdered spice. If you juice, try juicing it or stirring a teaspoon into your juices. Turmeric tea lattes are also popular these days. I often add turmeric to salad dressings. But, my absolute favorite way to incorporate Turmeric into my diet is by making Indian-inspired dishes. Below is one of my favorite recipes, taught to me by my friend & amazing cook, Daksha.

Yellow Rice

Gather:

1/2 cup chopped parsley

1/2 bell pepper

1/2 red onion

1 bunch of celery

Coconut oil

2 cups brown Basmati rice

Clove of garlic

1 tsp turmeric

Salt to taste

Make it:

Finely dice/chop veggies in food processor.

Put coconut oil in large shallow pan on medium. Add rice & toast - stir often..

Add veggies & continue to stir. Cook for about 5-10 minutes until onion looks cooked.

Add 4 c water or broth, turmeric, pinch of salt, and grate clove of garlic over top. Cover & simmer until rice is cooked.

I like this served with some steamed kale on top.

Thanksgiving Recipe Roundup - All Veggie Version

Do you eat a plant-based diet, have a vegetarian or vegan in your family, or just looking to change up your Thanksgiving meal this year? As someone who follows a plant-based diet, I actually enjoy my Thanksgiving meal even more than I did when I was eating the turkey! The flavors are much more exciting, and I don’t feel the need to take a nap after eating all of those heavy foods and meats.

If you would like to try some awesome veggie side dishes or desserts, here is a roundup of some yummy recipes I’ve found. I’ve made the brussel sprouts and peanut butter pie to rave reviews!

Maple-Roasted Brussels Sprouts with Toasted Pecans

Source: well.blogs.nytimes.com

Creamy Roasted Butternut Squash Soup

Source: healthyblenderrecipes.com

Vegan Lentil Shepherd’s Pie with Parsnip and and Potato Mash

Source: food52.com

Sweet Potato and Chickpea Salad

Source: avocadopesto.com

Raw Pumpkin Pie

Source: essentialwellnessbysarah.com

Peanut Butter Pie

Source: thekindlife.com

My Favorite Natural Cold Remedies

It’s that time of year again. The weather is turning colder, the days are shorter, and we are spending a lot more time indoors. There have already been colds “going around” here, and I had a few days last week where I felt that tickle in the back of my throat. I take that as my sign to make sure I am getting enough sleep, eating clean whole foods and am managing my stress. Also, I stock up on a few natural remedies that I’ve used for years with positive results.

No matter how healthy my lifestyle is (I am a Holistic Health Coach after all:), I still get colds and the flu occasionally. But, I have noticed that if I follow some of the tips below, the duration of my cold is much shorter. I hope some of these will help you out over the upcoming cold season.

(Note: I am a health coach, not a doctor. If you feel like you have something worse than a cold or flu see your doctor.)

Sleep - if you do nothing else on this list, get more sleep! Sleep strengthens immunity and is when the body heals itself - tissue repair primarily occurs during sleep. When you are sick, you are tired - your body is telling you it wants rest!

Greens - you know that greens are good for you, right? Greens strengthen the immune system and help the body to clear congestion in your lungs by reducing mucus. When I’m sick I ramp up on the amount of green juices and smoothies I’m drinking. Try this smoothie and this green juice.

Garlic - a common folk remedy for preventing and treating colds and an immune-enhancing food. I love adding garlic to my food, and if I’m starting to not feel well, I add more! Try this recipe for your garlic kick.

Elderberry Extract - a widely used remedy for colds and flus. Studies have shown that 2-3 tablespoons per day (for adults) can inhibit the growth of the flu virus and shorten the duration of the flu.* I like adding elderberry extract to herbal tea.

Fermented Foods - these foods contain probiotics which are the good bacteria that makes our gut healthy. It is thought that having more of these good bacterias in our bodies boost our immune system. My fave way to get more probiotics when I’m sick is kombucha tea - a fermented tea beverage.

Herbal Tea - I like to pick up a box of herbal cold buster teas and have them on hand - I like the Traditional Medicinals brand one. I keep a box at work too. Drinking a hot cup of tea may not cure my cold, but it relaxes me and makes it easier for me to sleep (see my first tip).

Soup - Who doesn’t love soup when they are feeling under the weather? Instead of chicken noodle soup from a can, try making this Veggie Noodle Soup. You don’t need all of the extra sodium and additives, and using fresh ingredients results in more nutritious soup. Feel free to change up the ingredients, this just happens to be a favorite combination.

Veggie Noodle Soup

Gather:

1/2 large onion, diced

2 cloves of garlic, minced

3 large carrots, chopped

1 tbsp avocado oil (optional)

1-2 tbsp chopped parsely

1 sweet potato, chopped

1 1/2 cups black-eyed peas - cooked or canned (any bean works here really)

1/2 cup frozen corn

1 cup cooked rice pasta spirals

4 large kale leaves, chopped

1/2 lemon

Black pepper to taste

1 bay leaf

Make it:

Saute the onion, garlic & carrots in avocado oil (or water) until the onion is translucent. Add the sweet potato, black-eyed peas, parsley, black pepper, bay leaf and about 1/2 of the salt. Cover with filtered water by a few inches. Bring to a simmer and cook until the sweet potatoes are starting to get done (about 20 minutes). Then add the corn, kale, pasta and the rest of the salt. Cook for about another 10 minutes. Squeeze the lemon juice directly into the soup. Enjoy!

*Super Immunity, Joel Fuhrman, MD

One more thing - check out my Winter Power Smoothie made with pumpkin!

Chillin' in the Kitchen (plus Autumn Salad Recipe)

Whew! Is it just me, or is this time of year always just crazy busy? Sometimes I feel like I’m drowning in the amount of stuff I need and want to get done... then I look ahead to the holidays... and want to freak out! And then, the days, they are literally getting shorter. I know I’m not alone in this feeling.

This month seemed busier than most. I traveled to Colorado as I’m relocating to the Denver / Boulder area this winter. And, I finished my Holistic Nutrition program at the Institute for Integrative Nutrition and passed my certification exam. I am now a Certified Holistic Health Coach, yipee! I’ve been developing more recipes, programs and workshops that I am so excited to share with you over the coming year.

What grounds me when I have that “there isn’t enough time” feeling is getting back into the kitchen. I put on some fun music, pull out all of my organic veggies, and get creative. I know not all of you love hangin’ in the kitchen the way I do. 

Below are a few simple tips to help you transform your relationship with cooking - try one of these this week!

• Use a timer (I use the timer on my iPhone)
• Experiment - Try one new recipe a week (Great recipe is below!)
• Use Condiments - Cook something really simple - like a baked sweet potato - and everyone adds whatever condiment they like. My faves are salsa, Bragg’s liquid aminos, hummus and sauerkraut.
• Bulk cook grains and beans - If you are cooking rice - make enough for a few meals. Then you have rice on hand for a stir fry or pilaf.

Autumn Salad (that even salad haters like!)

So, we’ve been making and eating this salad a few times a week. My husband is not a huge fan of salad for dinner - but - this salad he loves. It uses veggies that are in season right now, and comes together easily in a half hour. Make this tonight!

Gather up:

About a dozen fingerling potatoes

1 delicata squash (or another type of winter squash)

1 carrot - grated

Handful of chopped walnuts

One large head of romaine lettuce - washed and chopped

Black sesame seeds

For the dressing:

1 tablespoon dijon dressing

1 tsp raw honey

2 tablespoons apple cider vinegar

1/2 tsp Sea salt

Pepper to taste

1 cup of Avocado oil or Extra Virgina Olive Oil

Start out by preheating your oven to 425.

Chop the potatoes and squash. If you are using delicata there is no need to peel. Chop up and put on a baking sheet lined with parchment paper. Got those guys into the oven.

Next, put together your other salad fixings: lettuce, carrots, walnuts, whatever else you’ve got to throw in there. Put it into a big bowl.

Measure out all of your dressing ingredients and whisk.

When the taters and squash are done (tender), remove from the oven and let cool a few minutes. Then throw them into the salad bowl.

Add dressing to the salad bowl - we use about half a batch and save the rest for later. Throw in those black sesame seeds. Enjoy!

Where am I living + My favorite trail mix recipe

So, about 2 years ago, I moved back to my home town of Shillington, PA. I have loved spending time with my family and reconnecting with old friends. And the fall season here can’t be beat. But, its time for us to move on. The lure of the West is calling again (I lived in Cally for many years). This time, its the mountains we seek. We’re heading to Denver, CO next weekend to see if that would be a good fit.

The “standard” life for most people is to find a place to live, buy and house, and settle down. Me & my husband are not like that. We have wanderlust. We explore & live in a new place... but then want something better... different... Our only attempt to own a home and “fit in” was a disaster. We are happier “fitting out” and moving when the mood strikes. Maybe we’ll find a place that’s ours and settle down? Who knows? Right now I’m enjoying the journey.

Ok, back to our weekend trip to Denver. We are traveling light. Like, super light. As in I will have one small backpack. Eating a plant-based, gluten-free, whole foods diet... well, you don’t find much to eat at airports. So I bring lots of snacks. In this case very small snacks! Which brings me to my trail mix.

A few weekends ago, I had a table to promote my health & wellness coaching at a mountain biking event. I had samples of my favorite homemade trail mix and green smoothies. Now, in the morning, these bikers scoffed at my healthy snacks and made a beeline for the coffee & donuts table. But after an hour or two of riding trails, they did not want any more sugar & caffeine. They wanted a nourishing snack to replenish them! Enter in my trail mix blend!

Cori’s Travel Trail Mix Blend

Here it is, my trail mix blend - inspired by a trail mix I saw Kris Carr make. Nothing could be easier. You dump this in a bowl. You mix it. Done!

3-4 cups walnuts

3 cups brasil nuts or whole almonds

1 cup goji berries

1 cup dried mulberries

Optional: 2-3 tablespoons cacao nibs

Top Five Tips for Running Your First Half Marathon!

Recently, I completed a huge goal - my first half marathon! I had some ups and downs when training, and during the race. That’s pretty typical I think. I still plan on running more half marathons and tackling a full marathon one day. The feeling of crossing the finish line after all of the training & work was amazing!

Here are my top five tips on how to fun your first half-marathon!

1 - Find a training plan & get it on your calendar. You can google “Half Marathon Training Plan” and find may online. Fine one that works for you & figure out how it works in your life. I scheduled my shorter runs on weekday mornings, and my long runs on Sunday mornings. Than you are going to write in all of your runs for the months of your training on your calendar.

Also, consider a walk/run approach for your first half (google a plan). I did this & was happy to see a lot of other racers doing the same thing.

2 - Stretch after your runs. I’m surprised at how many people don’t do this! But I’m convinced it has helped me to avoid many injuries that plague runners. Search for “post run yoga” routines on YouTube for ideas.

3 - Buy a good pair of running shoes. Go to your local running store - they will analyze how you run and select some good sneakers for you. Also have them select some appropriate socks for you as well. I can’t stress enough how important this is if you don’t want to be plagued by injuries! My fav local store is A Running Start in West Reading.

4 - Get plenty of sleep. As you increase your mileage you will notice you are more tired. This is because your body needs more sleep to recover! Especially important the week before a race, as its typical to not get a great night’s sleep the night before you race.

5- You will get pre-race jitters and this is normal. Honestly, I was freaking out the days leading up to this race. I was worried it would be too hot and humid (it was) and that I wouldn’t be able to sleep the night before (I didn’t). When I got to the race sight, the woman parked next to me was so nervous she was throwing up. In line to the bathroom the girl next to me had run dozens of marathons and was still nervous about running a half marathon. Just realize its part of the process that pretty much everyone experiences.