Okay.  I just finished making and eating this and I am one HAPPY camper! I added lotus root to this recipe to make it extra special. Lotus root is found in most Asian supermarkets for reasonable prices. It is a deeply symbolic food item with a rich cultural history (check it out).

Holy basil is a variety of basil revered for it’s effect on calming the nerves and reducing irritation and inflammation throughout the body while boosting immunity and facilitating the body’s ability to adapt to stressors.  Scallops and shrimp are high in tryptophan and contain appreciable amounts of omega-3 fatty acids, making this a sure-fire mood lifting meal.

Enjoy!

Thai Sea Goddess Saute’

This recipe is adapted from a recipe I found on CHOW.com

• 1 tbsp.  peanut or coconut oil
• 1 tbsp. minced garlic or 1/4 cup garlic cloves, peeled and thinly sliced
• 1 cup lotus root, sliced thinly and quartered
• 1¼ pounds raw bay scallops
• 1 small zucchini, quartered and chopped
• 2 tablespoons Sriracha chili sauce
• 2 tablespoons cilantro leaves, sliced fine
• 2 tablespoons scallions, tops only, sliced fine
• 1/2 pound frozen cooked shrimp, thawed
• 1 tablespoon Thai fish sauce (nam pla)
• 3 tablespoons  holy basil leaves (you can use Thai basil instead)
• Holy basil florets or stem tips, for garnish

1. All advance preparation may be found in the ingredient list.
2. Add the oil to a very hot wok or skillet and swirl to coat. Add the garlic and lotus root and  sauté until garlic is light golden. Immediately add the scallops, and zucchini and stir-fry 1 minute.
3. Add the chile sauce and sauté quickly until fragrant.
4. Reduce the heat and add the cilantro, scallions, shrimp, and fish sauce. Cook for 1 minute, then remove from the heat. Just before service, add the holy basil leaves and stir to incorporate.
5. Serve over brown rice or quinoa. Even better — rice or quinoa that has been cooked in coconut milk.  Incredible!

Winter is Vata season – season of air and wind. It leaves many of us a little scattered, especially if we are not living in tune with the seasons and taking more downtime and rest as the plants and animals around us do.
People with heavy amounts of Vata in their Ayurvedic constitution tend to have more difficulty staying focused and calm during winter months. Anxiety, worry, distracting thoughts, insomnia, or feeling “spaced out” is common for them when imbalanced. On a physical level, one may experience more gas, bloating, and constipation, fatigue with an inability to relax, and increased sensitivity to the cold. The grounding soup recipe below is seasonally appropriate for winter – when root veggies come into season – and they are quite calming and grounding to the body. From a Chinese 5 element and Ayurvedic standpoint, root vegetables draw our energy back towards the earth and help keep us calm and focused. They are slightly more yang, their own energies cause them to grow close to or burrow into the earth and this energy is passed onto the consumer.
Don’t believe in “energy” around food? Sugar, a highly yin food, makes most people a little spastic and unfocused. When Mom cooks a meal, it tastes better than when you follow her recipe to the “T”, because it is infused with her love. When the chef is upset…well, you can taste it in the food. It’s flat and “off” somehow.

If you are feeling a little spacey, a little anxious, a little constipated and bloated or just want a seasonal, warm winter meal, try the soup recipe below. It’s simple and delightful this time of year!

GROUNDING SOUP

- adapted from Jen Hoy’s recipe at about.com

According to Chinese 5 element theory, round and root vegetables strengthen the spleen and reproductive organs, nourish the liver, and aid digestion. This soothing soup has a notable calming, easing effect, and should be eaten often by anyone with a sensitive nervous system. The soup also helps promote lactation, and balance blood sugar. It is especially good during the cooler months, as it is considered a warming soup.
Prep Time: 30 minutes
Cook Time: 30 minutes
Ingredients:

* 2 tablespoons olive oil
* 1 sweet onion, peeled and chopped
* 1 leek, white and green parts, chopped
* 1 clove garlic, chopped fine
* 1 stalk celery, chopped
* 1 medium carrot, chopped
* 1 medium sweet potato, peeled and chopped
* 1 medium parsnip, peeled and chopped
* 1 small turnip or rutabaga, peeled and chopped
* 1 small pumpkin, or butternut or kabocha squash, peeled and chopped
* 1 bay leaf
* 2 quarts vegetable or beef stock
* 1 tablespoon finely chopped fresh thyme
* Sea salt
* Chopped parsley (optional)
* fresh ginger to taste (optional)

Preparation:
In large soup pot, heat oil over medium heat. Add onion, leek, garlic, celery and carrot, and sauté until onion is translucent, about 5 minutes.

Add potato, sweet potato, parsnip, turnip, pumpkin and bay leaf. Stir vegetables, and then add vegetable stock.

Bring to a boil, cover the pan, reduce heat and simmer 20 minutes, until vegetables are tender.

Add thyme, and sea salt to taste. Cook an additional 5 minutes.

Remove bay leaf, and puree soup in a Vitamix, if desired.

To serve: Ladle soup into bowls and garnish with a sprinkle of chopped parsley. This soup keeps well for several days.

Makes about 3 quarts, or 6 servings.

I had the GREAT honor this afternoon of sharing with others what it is like to live an inspiring life. Sue Oliver, success coach and head of the Passions and Possibilities Project asked me to share some of my story and what it means to take the leap into living a life you are passionate about.

Below is our chat. I hope you find it inspiring and uplifting and that it moves you to live more of the life you dream for yourself!

With affection,

Aimee

PS — I am not endorsing, nor have any control over, any ad that is mentioned at the beginning of this radio show!!

I set this to post while I am away meditating. It seems appropriate, as meditation is an act of creating mindfulness.

Mindfulness is a key element in successfully maintaining weight loss, determining which foods work best for your body, and for staying healthy and balanced in all areas of life. With countless external cues creating an environment suited to overindulgence, vigorous attention to our body’s cues is perhaps the most effective tool for health available — and it costs nothing!

We can all agree that what we eat has a huge impact on our health and energy, but what is less commonly known is how what we eat affects our appetite, our moods, and our thoughts. With hectic, busy lifestyles, we are no longer aware of the impact that our food choices have on our level of functioning, and many have lost sight of what high level functioning feels like.

When we begin to pay attention, our entire world becomes possibility for change.

By noticing how the foods we eat affect our body, we empower ourselves to make different choices. One of the key things clients who work with VIBRANCE experience is a greater connection between food and body wellness, and a greater understanding of the language their unique body uses to communicate with them.
When we begin to make different choices based on how our body feels, we capitalize on the body’s ability to restore and heal itself and experience a greater sense of wellness and vitality.

In the arena of weight loss, mindfulness is mandatory for sustained success.

When I first started setting everything aside to enjoy my meal, I found it boring. Painfully so! I wanted to rush through my meal so I could get back to whatever seemed more pressing at the time.
Then I slowed down even more, focusing instead on the food that was in front of me — the gloss of the dressing on my spinach leaf, the sensation of biting into a crisp bite of apple or celery, the feel of different textures and tastes in my mouth as I chewed. I became aware I only chewed about 6 – 10 times before swallowing, so I tried to quadruple that and I found I needed to take smaller bites. Then I noticed I was full long before my plate was empty.

So I started putting less food on my plate…   You can see where this is going.

Multi-tasking is registered in the brain as stress; inducing a fight or flight response because the brain is divided between important duties.  The adrenaline kicks in to increase our attentiveness, but ultimately this has negative impact on our short term memory as well as our overall health and well-being.

When we multi-task while eating, we do not pick up on the very food cues that initiate digestion. The smell of food, even the thought of food starts our systems preparing for digestion and assimilation. Chewing begins the process of tearing down a meal and key enzymes located in saliva are responsible for digesting carbohydrate.  The sight of our meal cues the hormonal cascade that lets us know we are full 20 minutes after we begin eating.

When stressed or distracted, our digestive system takes a backseat. The body isn’t interested in extracting vitamins from an orange when it’s white-knuckling it through a stack of emails or preparation for a board meeting.  Consequently, digestion is impaired and stomach troubles,  fat storage, and blood lipids increase while the ability to detoxify, extract vitamins and minerals,  feel full and be satisfied decreases.
Simply sitting down, looking at your food, and paying attention to how it feels will make you feel more satisfied. Make it a habit and you’ll likely drop some weight, improve your digestion, and you may even find out you don’t actually like the convenience foods you’ve been eating all this time. (it’s happened before!)

Give it a try for one meal a day for the next 10 days and let me know what the effects are.  I’d love to hear back from you.

More information:

The Pitfalls of Multi-tasking

Why Being Mindful Matters

A study by Dr Malcolm Cross confirms what tea-lovers have long espoused: if you are upset or anxious, it’s a good idea to brew a cup of tea.

The study, as reported by the British Telegraph, said that a stress-inducing test caused a reported 25% increase in stress levels by those who did not receiving tea following their stress test. Those who did receive tea reported a 4%  decrease in stress. (click here to read more about this study).

Keep in mind this is a British study, and the Brits have had a longstanding cultural relationship with tea. Even though Americans do not engage in teas to the extent of our British cousins, the image and experience of making a cup of tea can induce similar ideas of unwinding; this idea permeates our culture mostly in advertising and movies instead of occurring in the home.

Give it a try and see what happens! Below is my favorite way to prepare tea:

Aimee’s Cuppa

I never liked tea, nor drank it in the British style, until I met my friend Nefratiri. I would go over to Nef’s house when I was about 18 to talk about religion and government and all sorts of juicy topics.  She would make me tea using soymilk and maple syrup and I became HOOKED on the stuff.  It has since become a very soothing staple on cold days or whenever I need a little extra love.

• 1 teabag or loose-leaf tea in a teaball (some of my faves: Celestial Seasoning’s Tension Tamer or Gingerbread tea; Republic of Tea Blackberry Sage, Morning Glory Chai or a redbush chai)
• 1-2 tsp maple syrup
• 1/4 cup soy milk, almond milk, or hemp milk (rice milk is too watery)
• boiling water

Bring water to a boil in a kettle or pot. Remove from heat. Add the teabag to your favorite mug and top with water, leaving room for “milk”. Add milk and maple syrup and stir.

Sit back, inhale deeply, and enjoy.

There is no arguing that the obesity epidemic in this country is caused by multiple factors. Among them is our increase in calories — mainly coming from refined sugars.
Candice Wong, a UCSF cardiovascular epidemiologist and a spokeswoman for the American Heart Association says, “The average American caloric intake has increased by about 150 to 300 (daily) calories in the last 30 years…it’s coming from processed foods, half of it from sugared beverages.”

While lack of movement is also a strong contributing factor, our sugar intake is finally getting addressed in a powerful way. San Francisco Mayor Gavin Newsom recently suggested that San Francisco become the first city in the United States to charge retailer suppliers of sugary beverages.
Also, for the first time ever (and at least a decade behind, in my opinion) the American Heart Association has taken a stand and called for a cap on added sugar consumption — with recommendations that most women limit their intake of added sugars to only 100 calories a day and that men take in only 150 calories a day. (Added sugars are those that aren’t naturally found in foods like fruits and plain dairy products.)
For a majority of women, that equates to less than one 12-ounce can of soda; men could have the soda plus a very small chocolate chip cookie.

The biggest single contributor to added sugars is high fructose corn syrup, which became a big hit with manufacturers in the 70’s.  Back then,  Americans consumed about 9 teaspoons a day of fructose, according to a 2008 study. By the mid-1990s, consumption nearly doubled to 14 teaspoons a day. Today, the average American guzzles about 22 teaspoons of added sugar a day, mostly as fructose, according to the National Cancer Institute. Tragically, the young consume the most – teenage boys average about 34 teaspoons of sugar every day (that is over 2/3 cup of added sugar).

What does this mean?

High fructose corn syrup is extremely unhealthy, disrupting metabolism and cellular communication in a way that is believed to be linked to metabolic syndrome, insulin resistance, and diabetes. In a study of more than 6,000 people (the Framingham Heart Study), people who drank at least one soft drink daily had a higher risk for developing metabolic syndrome compared with people who did not often have a soft drink. The Nurse’s health study supports the negative effects of soda, demonstrating soda drinkers to average ten pounds heavier and be twice as likely  to develop diabetes over an 8 year time span.

Think diet soda is a better option? Think again. Diet soda drinkers tend to weigh more than regular soda drinkers, according to a study conducted at Perdue.

Unfortunately, even eschewing sodas doesn’t mean you’ll effortlessly keep sugars at bay.  Manufacturers cleverly slip sweeteners into all sorts of products you wouldn’t think of — crackers, spaghetti sauce, chips, sauces on frozen or packaged entrees, and almost anything they can get away with. The sweet taste is one that has a powerfully alluring effect on human beings, and food manufacturers make the most of this fact.  It truly is a case of “Buyer Beware” out there; label reading is an essential skill in navigating a grocery store these days.

Meanwhile, Mayor Newsom and others are looking at making it harder for us to get our hands on sugar. While suggested limits and taxes may be helpful, a nation addicted to sugar won’t be so easily dissuaded.

If obesity, diabetes, hypoglycemia, metabolic syndrome or other blood sugar diseases run in your family, it is important to begin to get savvy about your food labels to prevent a similar future. Make it a priority to eliminate high fructose corn syrup from your home, and be mindful that common dishes such as the pancakes and sweet and sour chicken you order will likely contain added sugars as well.  Become a sleuth at detecting hidden sugars and keep your intake of sweets down whenever possible.

Sources: Seattle P.I. October 12, 2009 (click the source for a list of the amount of calories from sugar in several food items)

I just ran faster than I ever have before. I set a personal record at the Vegas Half marathon that opened up my mind to realities I had never considered possible for myself. It is not the first time my body has surprised me in this way. (and I hope it isn’t the last!) When I crossed the finish line, I felt like an athlete again. I have few moments where I own that title. And my lack of ownership over my accomplishments has led me to explore — What does it mean to be an athlete?

Miriam Webster says an athlete is “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina’.The same source refers to skill as “a : the ability to use one’s knowledge effectively and readily in execution or performance” or b : “dexterity or coordination especially in the execution of learned physical tasks”

So it seems to me that an athlete would be one who uses what has been physically and intellectually learned to do the best they could do at any given time (performance or execution).

I bring this to attention because we all have different definitions of what an athlete is. I have found the definition depends on one’s frame of reference. I’ve met a woman who has run 12 marathons and does NOT consider herself a runner. I’ve met people who consider getting their shoes on and getting out the door for 2 miles qualification as a runner. I was running distances of 12-15 miles before I considered myself a runner! It took over 2 years of running before I felt I “fit” the part. “Real” runners were faster than I, more experienced, “looked” a certain way and had a certain ease about them I lacked. When I unexpectedly qualified for Boston, I felt I had suddenly fallen into the realm of a “good runner”. It wasn’t until I started coaching cycling classes and running at the same time that I “felt” like I was an athlete. Mind you, I came to find that friends and peers considered me an athlete long ago – I coached runners, had a decade of running and 6 marathons under my belt by this point – but I considered myself an average runner at best, despite years of experience and a good working knowledge of my body and the sport. Athletes are “good”, right? Athletes achieve Boston qualifications, make Olympic teams and are sponsored by companies or run longer or more than I have. Athletes are Kenyan!

In reality, my idea of “athlete” was an elusive category of exercisers whose qualifications changed based upon whatever I considered to be impressive (that happened to also be out of my reach).

And here I am now, preparing for the Boston marathon, tinkering with my own training and surprising myself with what my body is achieving. I have accomplished more in the last 2 years than I had ever considered for myself. I feel like an athlete. Not just a woman with athletic tendencies, but an athlete. I’m likely a good 7 years behind in recognizing my accomplishments and giving myself due credit, but I am finally owning it and giving myself that pat on the back. I’ve also been pondering this definition for myself and re-framing what it really means for me, as I have considered other women with slower paces and less experience to be athletes and yet denied myself this title.

When we look at our past and where we are going, I think a truer definition stems from not only what we are currently doing, but the place we have come from. The mental challenge for some of us to get out and get our shoes on qualifies us as an athlete. We overcome obstacles with child care, work schedules, PMS, mental roadblocks, injuries, yet we come back again and again. This kind of stamina is true athletics. Never giving up. Getting back up again and again and giving it another shot. It is giving it your best in any given moment. Some athletes are born with tendencies which make effortless what most would consider grueling. Other athletes are made – with hours of sweat, grit, determination and dedication to themselves and their sport. These athletes may never experience a Boston qualification or complete an Ironman or run a half marathon, but persistence and dedication to what they love places them a class apart from most of the population. They have trained. They have used their knowledge and experience to perform at the best of their abilities. They are, by my definition, athletes.

What does it mean for you to be an athlete? Do you consider yourself one? At what point did you find yourself to be an athlete?

These brownies were a huge hit at a potluck I attended last night! No one could believe the secret ingredient was….BEANS!

Ingredients:

• 1 ½ c. Trader Joe’s Semi-sweet or Ghirardelli Chocolate Chips (for Gluten-free)
• 2 c. garbanzo beans, drained and rinsed (about 1 can)
• 4 eggs
• 1 c. organic Sucanat or turbinado sugar
• 2 tsp. true cinnamon (Ceylon cinnamon, or canela in the Mexican tiendas) Specialty spice stores will carry this.
• 1/4 tsp. cayenne pepper
• 1 tsp baking powder (use gluten-free baking powder)

Directions:

1. Heat oven to 350 degrees.
2. In a small bowl melt chocolate chips in microwave for 2 minutes.  Stir until smooth.
3. In blender or food processor, combine beans and eggs and blend until smooth.
4. Add sweetener, spices, baking powder, and melted chocolate, process until smooth.
5. Pour batter into a 9” or 8X8” non-stick pan.
6. Bake for 45 minutes or until edges pull away from baking pan. I like my edges a little crispy.
7. Let cook completely before slicing (as chocolate cools, it keeps the bars from being too crumbly).

I like to try new things.  A lot.
I’m a dabbler. If it holds up to my quality standards and seems like something my clients might benefit from, I’ll give it a try.

Right now I am playing with a lot of new products, which I will be talking about here in the coming months, but I wanted to share this one first.

NutriiVeda is a weight management shake that is based on Ayurvedic herbs and modern nutrition. At first I thought it probably wouldn’t be that much different than anything else. My experience had been that protein powders generally feel the same in your body (unless one has a food sensitivity) and it is really a matter of taste preference and quality assurance.

In this case, it’s a little different.

While the basis of NutriiVeda is whey protein (which research shows to be most beneficial to retaining muscle and providing highly absorbed amino acids), the most notable difference is the addition of seven plant botanicals which very effectively curb cravings and appetite.

I tried it. I can vouch for it.
I currently exercise between 7 and 10 hours a week, which means that I get hungry often. I eat about every 2-3 hours, be it a handful or trail mix or an all out meal. When I received my first jar of NutriiVeda and mixed it as directed (just the powder and unsweetened almond milk) I found that no thought of food crossed my mind until nearly 4 hours later.

People, this is unheard of.

That got me pretty excited. It exceeded my expectations, which is hard to do!
Not only this, but being sensitive to dairy I was a little wary of a whey based shake, even if it is listed as casein and lactose free. My digestive system handled it quite well and I have found it to be a tasty, quick snack during busy work hours that allows me to focus more on work and less on snack. I find my blood sugar stays balanced, I stay focused and am actually as productive as I am on caffeine, without the nasty side effects.

NutriiVeda also comes with a 12 week weight loss program that introduces the follower to the concepts of Ayurveda and eating for one’s dosha to find balance in the body (which is designed to facilitate weight loss).  What I love most about the program is it’s incorporation into MINDFULNESS as an essential component; journaling and meditation are key elements to this program. Beginning in January, VIBRANCE will be offering the 12 week program in a group format and include other concepts of healthy living and more detailed information on Ayurvedic eating.

I am considering keeping a supply of it on hand for clients to try.  In the meantime,  if you are interested in trying it out contact me and I can assist you in getting started. The product is currently available through distributors only (unless you live near the Chopra Center in Carlsbad, CA) so it is pretty hard to stumble upon unless you know someone (and you do!)

For more information on the product and to check out the NutriiVeda Diet Program, click here. Want to try it yourself? Click  “join” on the top right corner to give it a try!

Mashed cauliflower is a fantastic alternative to mashed potatoes for those avoiding nightshades or high glycemic potatoes. Surprisingly, these do not taste strongly of cauliflower; rather they pick up the subtle buttery notes and allow spices such as cracked peppercorn and garlic to shine through. Use the recipe below as a baseline and feel free to experiment by adding roasted garlic, basil and sun dried tomatoes, rosemary, dill, or other favorite spices to liven things up!

Aimee’s Easy Mashed Cauliflower

* 2 heads cauliflower
* 1 qt. vegetable broth
* 1 tbsp butter or olive oil
* sea salt and freshly ground pepper to taste

Tear florets from the cauliflower head and add to a large stock pot. Cover with broth, bring to a boil and steam until very tender – about 15 minutes.

Transfer florets into Vitamix (this makes them supercreamy!) or a food processor. Add butter or oil, salt and pepper, and any spices you wish to use. Puree on high for 30 seconds – 2 minutes until smooth.

Transfer to a warmed ceramic dish and serve.
Makes about 7 cups.

This rice pudding is a perfect cozy breakfast or dessert on a cool day. You can also make this in the rice cooker and have it available to you – piping hot – for a few mornings!

2 cups water
1 cup brown rice, rinsed
1 1/4 cups rice or almond milk, or other non-dairy milk of choice
1/3 cup raisins (optional)
1/3 cup walnuts
1/3 cup brown rice syrup or maple syrup
1 t. vanilla
1/2 t. cinnamon
1/4 t. ground ginger
1/8 t. ground nutmeg

In a medium saucepan, place the water, and bring to a boil. Add the rice, cover, reduce the heat to low, and simmer for 35 minutes or until all of the water has been absorbed. Add the remaining ingredients, stir well to combine, and continue to cook the mixture over low heat until all of the liquid has been absorbed. Transfer the mixture to a bowl and place the pudding in the refrigerator to chill. Top individual servings with a little additional cinnamon before serving, if desired.

Serves 3-4

There’s still this lingering misconception out there that healthy food is bland and boring.  Where did this come from?? is it a relic from the days when “healthy” meant press-board fiber cakes? Is it because people equate “healthy” with boring frozen meals that have been given a thumbs up by the American Heart Association?

Let me tell you, I love food and I love to eat.

And I love to eat healthfully. It makes me feel good and gives me the energy to do a lot of physical activity, run a small business, and maintain an incredible lifestyle.

My food is never boring. Anyone who has tried what I cook can attest to that (your comments below are appreciated! You know who you are!)

So let me please dispel any lingering doubt that healthy food is boring and bland. NONSENSE!

The key to tantalizing meals are accomplished by two things. BONUS: they can be used independently of one another with good results.

The first is quality. Quality food has amazing taste, hands down. Freshly picked fruit, vine-ripened tomatoes, halibut fresh off the boat…this foods are so incredibly tasty of their own accord that they do not need much additional “help”.

I grow herbs on my patio, choose only grass-fed or organic animal foods and opt for locally grown produce whenever possible. This not only ensures that my food tastes amazing but it also means I am getting more nutrition per calorie, because the food I am putting in my body has more vitamins, minerals, and antioxidants when it is grown close to home by individuals who care about the quality of the product they bring to market.

The second key to amazing food is spices. Spices are my secret.  It’s the secret to my crazy-awesome lasagna recipe (only one person knows that secret other than I), the magic behind the power of my notoriously famous soups and the reason why my salad dressings rock the casbah. I use spices to take an ordinary muffin or cupcake and raise it to culinary heights that widen eyes and excite the palate.

Spices not only ensure that each meal is extraordinary, they also contribute powerful medicine to our meals. An herbalist once told me that if it is in the kitchen cabinet, it is medicinal. And looking in my cupboard, I can’t argue with her. Turmeric is a renowned anti-inflammatory, garlic and onion boost immunity, prevent cancer and assist in healthy cholesterol. Cinnamon stabilizes blood sugar…and it all tastes good!

If you are bored with your food I encourage you spice it up a little. A simple chicken breast at dinner can take your taste buds to Morocco, Bombay, Istanbul or Florence depending on how you season it.  Below are links to my favorite spice shops.  They have an array of custom blends to inspire and challenge the chef within and are staffed by seasoned connoisseurs of spice.  They are just as passionate about spice and food as I am and can offer lots of helpful suggestions on what to do with something new and exciting that you want to bring home.

If you do not live near these locations, they are willing to ship to you. And if you have a favorite spice shop in your neighborhood, please share the link in the comments section so others can benefit from access to greater tastiness!

World Spice Merchants, Seattle Washington <– hands down, Number One place to visit or order from. I love these folks! Check out the Osaka Salt Blend, the Thai Tofu Seasoning, and the East African Blends!

Summit Spice and Seasonings, Anchorage, Alaska <– Their Cajun Blend and Borealis Blast have been staples in my kitchen for years! (speaking of, I am out of Borealis Blend — I’d love it if my family would send some my way! *AHEM*) They are on the top of my places to visit when I am in Anchorage and offer incredibly friendly, thorough customer service in person or on the phone!

Other Places on my Hit List:

Penzeys Spices (various locations nationwide)

Spice Road Market, Portland, Oregon

San Diego Coffee, Tea and Spice, San Diego, CA

I’m on a roll tonight.  These cupcakes have been on my To Do list for about a month, and I’m nestling into Autumn with a desire to spend time in my kitchen exploring Delicious.

• 1 cup dehydrated cane juice (sucanat)
• 2 teaspoons dried lavender flowers
• 3/4 cup coconut oil, softened
• 4 large eggs
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 cup Gluten-Free flour mix (I successfully used Pamela’s in this recipe)
• 2 teaspoon vanilla extract
• 4 tablespoons hemp, coconut, or rice milk
• 2 teaspoon freshly grated Meyer lemon zest

Preheat the oven to 350 degrees and line a cupcake pan with 12 liners.
In a Vitamix or food processor, grind the lavender and sugar together for about 1 minute. The sugar will appear finer, and the flowers will be small/tiny pieces.  The aroma may make you compulsively use the sugar as a body scrub. That’s fine too, but you’ll have to repeat this step if you do that.

In mixer bowl, combine lavender sugar and softened coconut oil until well mixed. Gradually add in eggs- one at a time, mixing completely between each, then non-dairy milk, vanilla, zest, and mix all thoroughly. While this is mixing, sift together salt, baking powder and flour. Gradually add, a little at a time, to wet ingredients. Mix just until combined. Spoon into cupcake liners.

Bake at 350 degrees for 15- 20 minutes or until cake tester or toothpick inserted in center of one comes out clean.  Cool completely before frosting.

Meyer Lemon Frosting

• 1/2 cup coconut oil
• 1 cup sucanat
• 3 tbsp. meyer lemon juice
• 1 tsp. vanilla

Blend sucanat in blender or Vitamix until powdery.  Cream Sucanat with coconut oil in a small bowl. Once blended, add lemon juice and vanilla. Chill until desired thickness is achieved before frosting.

This recipe was adapted from Tosca Reno’s Eat Clean Diet.
The kalamata and balsamic offer depth and richness to a very light and satisfying dish. This can be served in either summer or winter, paired with a rosemary quinoa pilaf or roasted potatoes.

Serves 4

• 1 pound boneless, skinless chicken breasts or thighs
• salt, pepper, and olive oil to taste
• 2 cups arugula leaves, torn
• 2 tsp fresh sage leaves
• 1 tbsp. dried Italian seasoning
• 4plum tomatoes, chopped (about 2 cups)
• 1/4 cup kalamata olives, diced
• Balsamic vinegar
• 4 stalks asparagus, chopped (optional)

Preheat oven to 450 degrees

Lightly rub olive oil on the bottom of a small baking dish.  Gently massage a touch of olive oil onto the chicken pieces, then sprinkle with salt and pepper. Line the baking dish with arugula leaves and top with chicken. Sprinkle sage leaves, Italian seasoning, tomatoes, olives and asparagus atop chicken and lightly sprinkle with vinegar. Cover with parchment paper and foil and bake for 20 minutes. Let rest 10 minutes before serving.

People often believe that weight loss is going to be a effortless bonus to living a more cruelty-free, planet-conscious lifestyle.

For some, this is definitely the case. When I became a vegetarian at 13, I dropped about 10 pounds without any effort on my part. I did gain it back, but I was still a growing child. Whenever the diet is restricted in any way, the odds for increased weight loss tend to occur.

Others find it harder to lose weight on a vegetarian diet, or have difficulty feeling full, satisfied, and energetic.  The differences between individual metabolisms and genetics mean that each person needs a different dietary lifestyle to have the health, energy and body they desire. For some people, a vegetarian diet is not suited as a life-long choice and a transition back into a omnivorous lifestyle needs to be done with attention paid to physical health, ethical beliefs, and any emotional implications of such a transition (especially if vegetarianism is due to ethical or religious convictions).

If you are a vegetarian and find it difficult to lose weight, here are some tips that work and take YOUR needs into account:

1. Vary Your Protein Sources: Protein plays an important role in satiety and retaining muscle mass on a low calorie diet. As a vegetarian, it is easy to rely on soy deli slices, soy cheese, soy protein, and other forms of highly refined soy to keep your protein needs up. The problem with this is that soy is very difficult to digest, 90% of it is genetically engineered, and the rates of soy intolerance (especially among vegetarians) is rapidly rising. Mix it up by including hemp or rice protein, quorn, eggs and dairy (if tolerated) and whole beans (canned or boiled) to stay satisfied. A benefit to the beans is the fiber which, as you’ll see below, is also an asset for weight loss.
2. Up the Fiber: This post details the benefits and recommendations in using fiber for weight loss. Adding vegetables to every meal, psyllium husk or ground flax to your morning smoothie, and consuming whole and sprouted grains will keep you satisfied for much longer. If you consume bread, Ezekiel 4:9 ensures you receive maximum fiber and nutrition in every slice – naturally!
3. Practice Mindfulness: regardless of what is on your plate, knowing how hungry you are and when you actually feel satisfied is the biggest secret to sustained weight loss. This alone prevents overeating, mindless nibbling, and being lured into unnecessary snacks and extra portions due to cues in our environment. In addition to food education, much of the work with weight loss clients is learning tools to increase mindfulness and identify sources of food cravings.
4. Get support: I cannot say it enough — supportive atmospheres increase your likelihood of success, regardless of the endeavor you are undertaking! Join a group, hire a trainer or nutrition professional, team up with a coworker, enlist your family members, but do what you need to to have the camaraderie and support to make your goal a reality!

These tips apply to anyone, regardless of dietary choices. Losing weight needn’t require hours of counting points or calories, nor does it mean limiting yourself to canned shakes or dehydrated, freeze-died diet meals. Instead of further disconnecting from your food, re-connecting to your meal and to yourself is how sustained weight loss can be assured.  If you are struggling to lose weight and need additional support, check out my services to see if a package can work for you, or contact me to create a more customized option to suit you, no matter where you live!

Here in San Diego, the heat just got kicked up a notch.

What I mean is, we went from baking to broiling.

Thermometer wise — it’s only in the high 80’s and 90’s. But here in the desert, in an area with no trees, in a city constructed of cement, no amount of ocean breeze is cool enough.

Being predominantly Pitta dosha (Check out your Ayurvedic body type here) the heat has aggravated my already fiery nature. I find myself cranky, listless, tired, very easy to overheat, and have been having difficulty completing my morning runs, even if I am up before the sun is.

So I’ve gotten a little creative, had to reach out a bit further and stretch a bit more to keep my body in balance so I can do what I love to do.

Here are some tips I have used (and one – at the bottom – I am trying this afternoon) to stay cool in the hottest days of summer. Give ‘em a try and let me know if they make a difference. Also — please share your personal favorites!

• Eat cooling foods: cucumbers, watermelon, cantaloupe, berries, lettuces all come into season during the hottest days for a reason! These juicy, cooling vegetables can help keep us chilled and smiling even on the hottest of days. There is a reason they say, “as cool as a cucumber”! Pair these treats with cooling herbs such as mint, dill, cardamom and avoid heating, stimulating foods such as coffee, cinnamon, and red meats.
• Carry ice on you! I put my water bladder in the freezer with about 1 cup of water and let it freeze before using. This gives me a long-lasting ice block to carry with me and keeps the water that I place inside very cool and refreshing.
• Sleep with the fans on and an ice pack at your belly. I’ve taken to sleeping with a ice pack at night on the hottest days so I can sleep through the night. This gives me enough energy and motivation in the morning to get my run in before the sun comes up and it gets too hot.
• Mix it up! Hit the gym and try the group exercise classes or lift some weights instead of being outside. If the season is short and you want to make the most of it, take the bike out for your cardiovascular activity instead of running or walking. The self-generated breeze can prevent overheating.
• Keep the Coolness Close to You. I missed my morning run and it is already in the 90’s. So I am going to slather on the sunscreen, ice my water bladder and while I am at it, I’m going to freeze my sports bra. We’ll see how this one goes! Experiment results are going to be posted in the comments section.

Keep cool out there!

For all those in, near, or frequently visiting Seattle, these sustainable and ethically minded restaurants are a must-hit for dining out. Supporting these restaurants — and telling them why — is smart voting with your dollar.

See how it’s being done, and demand your favorite restaurant do the same!

Not listed is Mashiko’s, my favorite sushi bar of all time. Mashiko’s recently announced that they are moving to a strictly sustainable seafood menu as of August 15th. My love for them has deepened! Read more about the exciting news here!

This salad is AWESOME.  The basil and watermelon are refreshing and energizing, and the feta adds heartiness and depth that allows this to be quite satisfying.  It keeps well for about 2 days.  It is also fantastic without the feta!

Serves 4

* 3 1/2 pounds seedless watermelon (rind removed), cut into 1-inch cubes (6 cups)
* The juice and zest of one lime
* 1/2 cup fresh basil leaves, cut into thin strips (see note)
* Coarse salt and ground pepper, if desired
* 4 ounces imported Sheep milk feta cheese, broken into large pieces (about 1 cup)

Directions

1. In a large bowl, combine watermelon, lime juice, lime zest, basil; season with salt and pepper. Toss to combine.  Refrigerate until chilled. Serves 4.

A side effect of being a calorie-phobic society is the creation of zero calorie non-foods to give us what we crave (sweets) without adding to our caloric load. Since the cyclamates of the 50’s (banned in ‘69 in the US due to connections with cancer) the food manufacturing industry has been turning out one artificial sweetener after another, often with deliterious effects. Each new version is reported to have no known side effects…partially because testing has been skewed (if the industry sponsors the study, do you think they’ll publish unfavorable results?) and partially because a 12 week study cannot determine long-term effects.

Let’s look at the list….

Cyclamates – listed as GRAS (Generally Recognized As Safe) by the FDA in the 50’s, then pulled in ‘69 due to links of bladder and testicular cancer in lab animals.

Saccharin: actually the oldest artificial sweetener, it rose to popularity after the Cyclamate ban. Some studies also link it to cancer; while others claim it is safe. It is derived from coal tar, which is (insert sarcasm here) known to be a wonderful benefit to the human diet. It is still permitted to be sold in the USA, although it must carry a warning label demonstrating its link to cancers in lab animals. It is stored in pink packets.

Aspartame: aka Nutrasweet, often sold in the blue packets. Aspartame is made by combining 2 amino acids together using methanol. At temperatures of 86 degrees, the compound breaks down (which is why nutrasweet is not suitable for baking). The end effect is methanol floating in the system. Methanol is a precursor to formaldyhyde and formic acid (the toxin in fire ants). None of these products are ideal for conserving healthy living tissue.

The side effects of nutrasweet are common and widespread. In my practice I have seen it linked to headaches and blurred vision. A client who worked for a neurologist told me her boss had it banned from his office. Aspartame breaks down in the body and stays in fatty tissue, favoring storage in the eyes and brain. Most side effects are related to these areas of the body. No other compound approved by the FDA has received more complaints than Nutrasweet.  Dr. Mark Hyman notes that of the 166 safety studies conducted on aspartame, 74 were partially funded by interested industry parties and 92 were independently funded. 100% of industry sponsored studies concluded aspartame was safe, 92% of independent studies link aspartame to potentially cause adverse side effects.

Splenda (sucralose): The newest to join the market, Splenda is made from replacing some of the hydrogen atoms in the sugar molecule with chlorine. Initially it was determined to be unrecognizable by the body and not broken down. Newer research shows the body is able to partially break down and absorb sucralose. Given the track record of our food industry and artificial sweeteners, I’m not jumping on the Splenda bandwagon, and I reccommend my clients stay away as well. It’s too early to tell what the side effects will be, but I’m pretty certain they will begin showing up in 5 years or so. Some early studies are showing alterations in gut flora (in rats) and potential to trigger migraines in certain individuals.

The Bottom Line:

All artificial sweeteners are made form compounds that are NOT recognized as nourishment by the human body and most have pretty significant potential side effects. Studies published in the International Journal of Obesity and Behavioral Neuroscience indicate that consumption of artificial sweeteners may lead to increased caloric intake and weight gain – the exact opposite of what they are advertised to do! Certainly we can look around us and see the introduction of calorie-free sweeteners has not reduced our weight as a nation.  We are definitely more overweight than we were in the 70’s and 80’s and have more cancer, diabetes and heart disease as well. The evidence clearly indicates that artificial sweeteners are not the answer to our health issues.

Obesity Rates (by % of population) Increase from 1989 to 2008

This month, VIBRANCE turns five years old!  

You are encouraged to celebrate with us by jumping up and down on the bed, doing the coconut dance, or taking the day off work. (really – we okay’ed it with your boss!) Here at VIBRANCE headquarters, we are celebrating by giving away goodies! Lots and lots of goodies!

Here’s how you can find out how you can get in on the goods (there’s not one, but TWO ways!) :

Over the last five years, I’ve been very honored to help countless people shift their lives to a more positive direction. It happens via my newsletter, this blog, workshops, and in sessions in my office, at the gym or over the phone. If you have been positively affected by VIBRANCE Nutrition and Fitness, please tell us about it!

How has VIBRANCE changed your life?

All entries will be collected and the names of participants will be entered in a random drawing to win a goodie basket including free bodywork, a few of my favorite things (you know some of it will be edible!!), and some customized goodies valued at over $100! This is one way to win.

The second way to win is by providing the most moving testimonial. I will be picking my personal favorite and sending a special gift basket to this lucky winner!

Deadline to enter is August 8th! Email all entries to aimee@vibrancenutrition.com (enter Birthday Contest as the subject line). Entries may be used in part or whole as testimonials online and in print. Your entry is expressed consent for such use. Family members of VIBRANCE are excluded from entry (sorry!). The winner will be contacted by August 18th for information pertaining to shipment of delightful goodies to his or her home. Good luck to you!!