My Favorite Morning Coffee

Ok, so this isn’t a blog post about if coffee is good for you or not. That’s for another day. Today we’re talking about my favorite way to indulge in a morning cup of coffee - cardamom coffee with cashew vanilla creamer. First, let’s make the cashew creamer. Make a batch of it and keep it in the fridge to use over the next 5 days. It’s also good in tea.

Cashew creamer:

1/2 cup of raw cashews (soaked, preferably, but its ok if you don’t)

A pinch of vanilla powder (or vanilla extract)

Put these ingredients into your blender. Add water and cover by about 1/2 inch (I’m guessing this is about 3/4 cups of water - but I never measure). Blend.

Then make your coffee using your preferred method. Add a generous pinch of cardamom (and cinnamon if you like) to the coffee grounds before you brew. Once your cup is ready, add the cashew creamer to taste. Yum! Enjoy on a snowy morning like I did!

Eat your way to glowing skin

So, I hope you are all finding a way to thrive even with the cold, ice and snow! I have been well, except for one nagging problem that haunts me every winter season - dry, chapped skin on my hands and face.

Recently while I was getting a haircut, I eavesdropped on the conversation next to me. The woman and her hairstylist were talking about their issues with dry winter skin, and all about the dermatologists they've seen and the skin creams they had tried. I knew where they were coming from. In the past, I have used a prescribed steroid cream to deal with my chapped hands.

These days, I take a more holistic and natural approach to dealing with winter skin issues. You don’t need to spend money on expensive medications or creams in most situations. Instead, nurture your skin from the inside out by choosing to eat foods that will nourish and calm your skin. And, in addition to having great skin, by eating whole foods you’ll have more energy, better immunity, feel better, sleep better and protect yourself from chronic disease.

Before we check out this little list of foods that are amazing for glowing skin, let’s talk about hydration. It’s super important to keep yourself properly hydrated, and it’s something a lot of us slack off on when its cold outside. During the winter your best best bets are filtered or spring water, herbal teas and coconut water. I like to sip warm lemon water throughout the day.

Ok, now onto the list!

Pumpkin
Why it gives you a glow: Loaded with vitamins A,B, and C - all essential for skin health. It’s also high in carotenoids (protective antioxidants that gives pumpkins it’s bright color), which help reverse UV damage and improve skin texture.
How to eat it: Add pumpkin puree to a smoothie or oatmeal, pumpkin soup
*Check out my Pumpkin Smoothie recipe here*

Avocado
Why it gives you a glow: High in healthy fats, supports cellular repair and keeps skin from drying out. Learn more about healthy fats here.
How to eat it: Guacamole (is there anything better?), in a green salad, avocado toast, smoothies

Cucumber
Why it gives you a glow: Rich in silica which improves skin hydration (making your skin glow) & calming to the skin
How to eat it: Salads, green juice, green smoothies

Dark Leafy Greens
Why it gives you a glow: The most nutrient dense food you can eat for a healthy body and healthy skin. And, the antioxidants found in leafy greens help prevent inflammation, which can cause eczema and acne.
How to eat it: green smoothie (see recipe below), kale salad, sauteed with garlic and coconut oil

Glowing Smoothie
1/2 head Romaine lettuce
Large handful of spinach
1/2 avocado
1/2 cucumber (peeled if not organic)
1/2 lemon, juiced
1 Granny Smith Apple
10 almonds (best if soaked overnight)
1 tablespoon chia seeds
1 tablespoon hemp seeds
Optional add-ins: 1/2 frozen banana, 1 teaspoon spirulina, handful of parsley

Blend the lettuce and spinach with 2 cups of water. Add additional ingredients and blend! Expect comments on the beautiful green color of your smoothie:)

How to keep your sanity when you’re moving across the country.

In a few days, my husband and our 2 large dogs will get into a car and drive from Pennsylvania to our new home in Colorado. Moving can make you crazy! I’ve moved around more than most, and I have to say the process of packing and moving is not my favorite. This I’ve made an effort to NOT lose my sanity with the move. I’ve been more mindful of my stress, more organized and more focused on self care.

Here are my top 5 tips for keeping your sanity during my move across the country:

1 - Move less stuff. My husband and I have spent the last few months doing a major downsizing of our stuff. We moved into our current house 2 years ago and there were some items we haven’t used at all in that time! Those were the first to go. We also decided not to take furniture. We gave some items to friends and family, donated some to charity, and sold things on craigslist and Facebook yardsale groups. It’s really freeing getting rid of clutter and things that we don’t love & saves us time and money to move it.

2 - Stick to your routine. My morning routine is something like this... get up, let the dogs out, have a large glass of water with lemon while reading, meditate, walk the dogs, exercise. I get up really early so that I can do this every day - it is like a reset button for me. My evening routine is more calming and is supportive of a good night’s sleep... meditate when I’m done working, have a cup of herbal tea, and reading (fiction) before I go to bed. Whatever your routine, try to stick to it.

3 - Do one thing a day for your move. Instead of getting overwhelmed with all you have to do, just do one thing a day towards getting yourself moved across the country. There is a lot to do, and it still gets done if you do it bit by bit. For instance, one day you’ll clean out your closet, the next day head to Goodwill to donate your clothes, the next day change your address with US Postal, etc. Try using the “small step” approach with other goals.

4 - Pay attention to your nutrition. It’s really easy to slack on eating healthy at this time. But it’s more important than ever to take care of yourself during this chaotic time to keep your energy up. If half of your kitchen is already packed up, just eat really simply... like a green smoothie or oatmeal for breakfast, soup or salad for lunch, then some quinoa with roasted veggies for dinner. And, don’t forget to drink lots of water and stay hydrated!

5 - Take care of your back. Ok, so moving involves packing and moving heavy boxes, furniture, etc. Really is time to nurture your back. If you’re feeling stiff, try to make time to go for a walk or do some yoga. There are some great yoga videos free on Youtube, like this one and this one. An Epsom salt bath is a great way to relieve sore muscles and detox too.

I hope these tips help you whether you are moving across the country, to another country, or down the block! What are your tips for keeping your sanity when you move?

A Yummy Breakfast in Five Minutes : Chai Buckwheat Bowl

We all know breakfast is the most important meal of the day. Still, many of us skip it because of our busy schedules. Breakfast gives your body the fuel it needs to get through your day. When your body doesn’t have that fuel, it craves “cheap sources” of fuel like caffeine and sugar - leading to the not healthiest of food choices later in the day. So make sure to eat something for breakfast, ok?

With a little bit of planning, you can have a great nourishing breakfast in 5 minutes or less. Lately, my favorite has been buckwheat porridge bowls. It’s possible you’ve never had buckwheat before or even heard of it. Buckwheat is not in the same family of wheat, it is in the rhubarb family - making it a great choice if you are eating gluten-free. Of all of the grains, buckwheat is the most filling - providing  a sustained and high quality energy. Other benefits of buckwheat include: stabilizes blood sugar, benefits circulation, strengthens kidneys and is rich in Vitamin E & B complex. You can find raw buckwheat in the bulk section of Whole Foods, your local health food store, or online.

The secret to this recipe is to soak the buckwheat groats the night before - just put them into a bowl - and cover with several inches of water. I usually soak enough for a few days use. In the morning rinse very well with a strainer.

Chai Buckwheat Bowl
(makes one serving)
1 cup soaked and rinsed raw buckwheat groats (remember to soak them the night before:)
1/2 frozen banana
1 TBSP almond butter or 10 soaked almonds
1 TBSP chia seeds
1 cup water or almond milk
1/4 teaspoon Cinnamon (a “sprinkle”)
1/4 teaspoon Cardamon (2 “sprinkle”)
Pinch of Vanilla Powder
Put it in your blender and blend away! Top with fresh fruit, coconut, hemp seeds, or more banana.
Vegan & Gluten-Free

Other breakfast recipes:
Cinnamon Apple Oat Groats
5-Minute Breakfast to Fuel Your Workout

5 Holistic Holiday Gifts under $20

Here is my guide to holiday gifting on a budget in a holistic and healthy way. Last week I wrote about not stressing out about gifts AND not going into debt to buy gifts. Everything here is less than $20 per person or less. I hope these ideas inspire you!

Books. As a health coach, I read a lot of  self-help, healthy living and nutrition cooks as well as cookbooks. Here is my list of favorite books I’ve found this year that I will be gifting - all are under $20.

The Body Book by Cameron Diaz

10% Happier by Dan Harris

Clean Food, Revised Edition by Terry Walters

Make Your Own Rules Diet by Tara Stiles

Coffee or Tea. Any coffee or tea drinker will appreciate some gourmet beans or teas! I like to order loose leaf teas from Mountain Rose Herbs - Kukicha, Rooibos and Chai are my favorites. For coffee try Coava, Blue Bottle, Ladro, Lighthouse and Four Barrel beans - my husband’s picks - he loves coffee.

Superfoods. They can be used in smoothies, in home-made desserts and in some cases added to salads. My favorites are hemp seeds, goji berries, cacao nibs, vanilla powder or maca powder.

Cookie Tins (they will never guess these are healthy treats). Spend a weekend afternoon baking cookies - then package into festive tins. You can get pretty tins at the dollar store. Just skip the refined sugar  - try these recipes:

Coconut Date Cookies

Turtle Oatmeal Cookies

Chewy Trail Mix Cookies

Peanut Butter Chocolate Chip Cookies

Granola. Make a big batch of granola and give it awat in mason jars. Below is my easy granola recipe with some chocolate included - for the holidays It can be made for just a few dollars per person.

Holiday Homemade Granola Recipe

(Makes 3 quarts)

6 cups whole gluten-free oats

1 cup nuts (almond, walnut, pecan)

1/2 cup seeds (sesame, sunflower, pumpkin)

1/2 cup dark chocolate chips

1/2 cup melted coconut oil

1/2 cup maple syrup

2 tablespoons cinnamon

1 tsp cardamom

3/4 cup dried fruit (dates, sour cherries, cranberries)

Oven @ 350F.

Mix everything together except for the dried fruit. Spread onto 2 baking sheets lined with parchment paper.

Bake for 30 minutes - stirring a few times.

Let cool completely & stir in dried fruit.

*Vegan & Gluten-free*

Clean Out the Fridge Soup Recipe :: Winter Version

The other night my fridge was looking pretty bare. I had a few veggies left from my CSA share, and that was about it! I threw together this soup... and it turned out really yummy! The shredded Napa Cabbage is almost like having noodles in the soup.

Gather:

1 onion

2 cloves garlic

1 acorn squash, chopped (you don’t need to peel)

2 carrots sliced into coins

Extra Virgin Olive Oil - just enough to coat bottom of the pan - maybe about 1 TBSP

1 cup of beans - canned or already cooked*

1/2 Napa Cabbage - thinly shredded

1 cup chopped mushrooms**

1/2 cup tomato puree

1 tsp cumin

1 tsp sea salt

1/4 tsp smoked paprika

1” piece of kombu

1 bay leaf

Cayenne pepper to taste

Black pepper to taste

(throw in whatever else you have on hand... leftover grains, more veggies, etc)

*I used leftover Rancho Gordo Yellow Eye Beans - so delicious in soup!

** I used Lion's Mane Mushrooms grown by a local mushroom farmer. They taste like crab meat - they are so good!

Make it:

Saute the onion, garlic and carrots in the olive oil. Add the mushrooms, beans and spices. Saute for another few minutes.

Add enough filter water to cover by a few inches. Add the tomato puree, kombu & bay leaf.

Simmer until the veggies are tender - about 15-20 minutes. Stir in the Napa Cabbage and simmer for another 5 minutes.

Enjoy!

How to Get Through the Holiday Season Without Stressing Out!

If you are anything like I am, you become a stress case around the holidays. Holiday parties & get togethers, buying gifts, managing your finances so that you can buy gifts, short days, cold weather - it all adds up to me getting frazzled right around now. But, it doesn’t have to be like this!

So, the question is, how do we change this cycle? So that we can actually relax and enjoy the festivities, spending time with friends and family, get into the spirit of giving? Below are some ideas I’m trying out this year. Won’t you join me? Wouldn’t it be nice to really enjoy and savor the holiday and the winter months?

Exercise Outdoors. No Matter How Cold it is.

There is something about being out in the fresh air, in nature, that grounds and calms me. No matter what climate you live in, you feel more connected to nature when you’re in it every day. Stay warm by dressing in layers. Wear appropriate footwear (snowboots or rainboots if necessary). I share more tips in this blog post.

Don’t go into Debt.

Make a budget per person for gifting and stick to it. Consider making gifts like homemade bath salts or granola. I stay far away from malls & shopping centers where there is a shopping frenzy. *Look out for my blog post next week on gifting & homemade gift ideas*

Prepare for Parties.

You may going to holiday parties where there is going to be a lot of alcohol, sugary treats, and all kinds of other things you may want to avoid, especially if you eat gluten-free and/or vegan. I like to have a big green smoothie before a party. That way I am less likely to go crazy on eating stuff I know will not make me feel good. A little indulgence is ok, but anything that makes you feel not so great later on is not cool in my book. And, if you are a good cook, bring something yummy & healthy for everyone to enjoy!

Let Go of Some Traditions.

If there is a holiday tradition that causes you stress, consider not doing it this year. A few years ago I let go of sending Christmas cards. This was hard for me at first, since I used to design & sell Christmas cards! But, it felt good to get it off my to do list. And guess what? No one noticed. If there is something you dread doing around the holidays, maybe its time to consider letting it go.

Stay Warm & Cozy.

This one seems obvious, but it’s the one I struggle with the most! Wear comfortable layers that keep you warm. Have slippers for around the house. Drink lots of warm beverages and eat foods that are warm & nourishing. Love oatmeal for breakfast, and homemade soups for lunch or dinner.

Lately I’ve been making a lot of winter squash soups, my recipe is below. I used acorn squash, but you could use any winter squash here.

Roasted Winter Veg Soup

Gather:

1 acorn squash

1 large sweet potato

2 carrots

3 cloves garlic

1 tsp coconut oil

1 tsp sea salt

black pepper to taste

Topping:

4 kale leaves - cut into ribbons

4 shitake mushrooms - thinly sliced

1 tablespoon pumpkin seeds

1 tablespoon dried cranberries

1 tsp coconut oil

Preheat oven to 425 F. Get out 2 baking sheets and line with parchment paper.

Cut the acorn squash in half & scoop out the seeds. Put the 2 halves cut side down on one of the baking sheets.

Peel and chop the sweet potato and carrots into large chunks. Spread on the other baking sheet with the garlic cloves.

By now your oven is heated. Roast the veggies until tender - about 40 minutes.

While the veggies are roasting, you can make the topping. Saute the mushrooms in the coconut oil for about 5 minutes. Add the kale ribbons and cook, stirring, until the kale has reduced and is tender. Stir in the pumpkin seeds and cranberries. Let this sit until the soup is done.

When the veggies are done roasting, put them into your blender - I use a Vitamix. The acorn squash can be scooped out of it’s peel. Add water to cover the veggies, salt & pepper, and coconut oil. Blend to whatever consistency you like - I did more of a thick puree. If the soup isn’t hot enough, run it in your Vitamix for a few minutes until heated.

Serve with topping... yum!