Kale Salad with Avocado and Sprouts

Full of vitamins, minerals, chlorophyll – this will boost your immune system. I have for lunch daily!

1/2 bunch of kale, de-stem, and tear leaves into bite sized pieces

1 avocado

1 lemon’s juice

sea salt, to taste

1 container of sprouts, any type

1/4 cup roasted and salted sunflower seeds

Into large mixing bowl, place kale and massage with avocado. Squeeze lemon juice, add salt and toss. Add sprouts and sunflower seeds, if using. Toss to mix well. Makes 2 servings. Adapted from Ani Phyo’s Kale, Avocado, Sprout salad.

Are Your Eggs Safe?

Did you know you can find out if your egg brand is all it claims to be? Are they really organic? Are teh chickens humanely treated (cage free, have meaningful outdoor space?) Check out the non-profit organization, Cornicopia Institute’s Egg Scorecard, which rates the egg producers on a scale of 1-5 to know whether the brand of eggs you buy are what is indicated on the packaging. You can also check out the rating of your favorite milk brands here, to see the ‘cow’ ratings and if they are small, sustainable farms, or large scale, factory farms. Just because a product is organic, doesn’t mean it is humanely treated or lives in a healthy environment!

Opening and Softening

Since my recent trainings in the feminine arts and yogic sexuality, I’m softening. I’m easier on myself, smile more and let more irritations go. I’ve also been writing more poetry (click here).  I had a surprise emergency room visit, only to find out I had a 1/2 inch kidney stone! Well, the universe slowed me down for a week, and I used the opportunity to reflect on what was working and what needed improvement. I concluded; keep my water intake high, and use the metaphor of the kidney stone to remind me to soften, be flexible not hard like a rock, and go with the flow more.

Here are some tips to help you open and soften:

• Smile – It’s incredible how you can open another’s heart with a smile.
• Say “Yes” More – Be flexible, let go. Sometimes it’s a “gift” to let the other person have their way.
• When you are Angry – Rather than arguing your point, which usually leads to disconnection, try responding with “You’re funny!” and let it go. Watch how it disarms!
• Give and receive compliments – Others love to be acknowledged. Watch how they melt. Break the habit of deflecting compliments, and model for others to take in a compliment by responding:”Yes it’s true, thank you!”

Please post any comments below:

Raw Chocolate Macaroons

Last newsletter I gave you my favorite dark chocolate recipe I make every few days. Now I’m on to chocolate macaroons! No cooking required and they are nutrient dense! Raw cacao is an excellent source of iron, magnesium, fiber and protein. Coconut oil is a healthy saturated fat (with high lauric acid, a medium-chain fatty acid, MCFA’s).

CHOCOLATE MACAROONS

1 1/2 cups, unsweetened coconut flakes

3/4 cup raw cacao powder

1/2 cup maple syrup

1/6 cup coconut butter (slightly softened by melting on low, low temp, slowly)

1/2 TBL vanilla extract or 1 tsp. of real vanilla powder

1/4 tsp salt

Combine all ingredients and mix well.  Using a spoon, scoop out the dough and make small little balls. Roll in additional coconut flakes to coat. Put on wax paper, on a plate and freeze for 15 minutes. Enjoy! For Blonde macaroons, replace cacao powder with an equal amount of almond flour. Servings: 24 one-inch round macaroons. From Matthew Kinney’s cookbook “Raw Food, Real World.”

Raw Chocolate

Make your nightly RAW CHOCOLATE. Raw cacao is high in iron, magnesium, iron, fiber and 6g of protein in ~2TBL.

1/3 cup of coconut butter

2 TBL of raw cacao powder

1 TBL of agave nectar

1/8 tsp of salt

1/8 cup of unsweetened coconut flakes

1 tsp of coconut oil

Melt coconut butter in a double boiler on really low heat, until soft and stirable. (overheating it will kill all the good nutritional enzymes). Remove from heat and stir in remaining ingredients. Put mixture on wax paper, on a plate and press into a flat thin “frisbee” shape. Sprinkle on more coconut flakes and put in freezer for 15-20 minutes, then break apart and enjoy. Store in refrigerator.

Sexuality and Well-Being

I’ve been leading women’s salons, attending sensuality workshops, couples sexuality seminars, women’s circles and studying spiritual sexuality and have begun to understand the importance of cultivating sexual energy as a vital component of good health.

Sexuality is not something most of us openly talk about. I’m beginning to shed some longstanding inhibitions to reclaim the sexual vitality which is our birthright. It helps to expand our definition of orgasm to include “sensations of pleasure” – “chi” – “prana” – “energy running through the body.” Think of it as circulating waves of increasing energy rather than a sexual outcome.

Here are a few ideas to cultivate your sexual energy and create more connection:

• Learn New Techniques- If you are in a long-term relationship, single or just wanting more spark with another, there’s no need to settle. You have the capacity to bring new energy into a relationship. John Gottman’s book on successful marriages, David Deida’s Enlightened Sex CD and The Way of the Superior Man each will help you bring a new perspective to engage in your relationships. Attending experiential workshops frees yourself from old patterns and helps you have an energetic shift. Consider joining me and George at Omega in early October for David Deida’s next workshop!
• Start a Practice of OM Meditation – Check out Nicole Daedone’s TEDx talk on her fifteen minute orgasmic mediation (OM). TED is a nonprofit organization dedicated to new ideas worth spreading. For more on the ‘how-to’ of her OM meditation, check out Nicole’s new book, Slow Sex. This practice has led to more connection in my marriage, more ease, laughter and trust. It’s great because there’s no outcome or nothing to achieve, just an overall body relaxant that melts the tension away and has us eye gazing and breathing together. Tell your partner….I highly recommend it as a means to greater connection.
• Understand polarity – So many women are cut off from their femininity (me too at times) and operate from their masculine side, being actional, multi-tasking, being purposeful and getting work done. While this energy helps us be successful, often it results in two partners in their masculine energy. The couple’s energy can become neutral and flat energy when it loses the necessary polarity for opposite energies to attract. One of a woman’s greatest gifts is using receptivity, surrender, flow and flexibility to inspire her partner to higher levels of sexual connection. Know you can elicit the magnetic attraction again by understanding how well you master your masculine and feminine energies. David Deida’s Enlightened Sex book or CD explains this well. Check out these free audio excerpts on erotic polarity from Deida’s lectures.
• Regular orgasms improve your health – More and more doctors are giving validation to the importance of female orgasm including Dr. Christianne Northrup and Dr. Sarah Gottfried, both women’s health experts. Check out this series of videos with Dr. Gottfried on how the chemicals stimulated from regular orgasm can help with stress, PMS, sugar addiction, depression and trauma.

Cultivating our orgasmic energy/chi/life force so that we expand our capacity for more conscious connection and fill ourselves with energy and vitality is an important wellness habit! Comments? Please write back below.

Fall Renewal

Fall is a transition into a new season. What better time to transition into a healthier you! Here are three steps you can take now to feel better and claim your right to be vibrant and energized.

• Add more green – Green foods heal the body, wash our red blood cells clean, reduce inflammation and provide vital nutrients and vitamins. Cut up fresh spinach in an omelet, have salad with a lean meat for lunch, make guacamole and dip with cucumbers and celery, have extra veggies instead of a carbohydrate with your dinner, eat kale chips (recipe here) instead of other chips and experiment with green juices like Green Machine. Small steps. Pick one meal where you will add green, then add from there. Watch this movie for inspiration!
• Drink more water – Do you carry water on you? Buy a cool water bottle or one of these plastic acrylic glasses with a straw, and drink 6-8 eight ounce glasses a day. Upon waking drink a full glass of water before anything else. This starts your digestion and is very cleansing. When we are at the point of being thirsty, our body is already dehydrated. Water hydrates your skin and helps reduce wrinkles. Add half a lemon to your water which will reduce acidity in your body and give it a little flavor. If you drink coffee, soda or juices throughout the day, one small step you can take is to substitute one of those drinks with a glass of water instead. Same goes for alcohol. Start with water and lemon, and have a glass of water in-between drinks to slow down your intake. You want to wake up feeling good!
• Be conscious with your language – Do you ever hear yourself saying, “I’m overwhelmed.” – “I don’t have enough time.” – “Things are crazy.” – “I’m crazy busy.” – “I’m swamped.” Practice “upgrading” your language when you hear these type of statements. You want your language and your thoughts to support the outcome you truly desire. Catch yourself, and say “Wait a minute. Do I really want, crazy busy, swamped and no time?” And ask yourself, “What do I want to create?” Likely it’s something like; more calm, peace, ease in doing a task, one-thing-at-a time focus, completion, connection, being excited about your activities. We all have work, obligations and much to accomplish. Why not phrase it in a way that creates ease? Examples of upgrades: “I’m overwhelmed” becomes “I am choosing to focus on one thing at a time. So, I’ll start with ….” ~ “I don’t have to time” becomes “I choose to do X-Y-Z today” ~ “Things are crazy” becomes “I have a full schedule and look forward to fully engaging today” ~ “I’m swamped” becomes “I choose to prioritize and create a schedule to finish my work with ease.” Start upgrading your language and notice the inner calm you cultivate. Use these starters to help you upgrade: I will..~ I choose… ~ I enjoy… ~ I create… ~ I love to…. ~ I am…. ~ I decide… ~ I have… ~ I commit….. ~ I want to…. ~ I will… Use this conscious language audio to reinforce these techniques.

Let us know what reboot you chose this week and the impact it had, by posting a comment below.

Almond Bites

These “cookies” are full of almonds, flaxseed, coconut oil and dates. So tasty, filling and all real food, nothing processed! Here’s the recipe from Paleo Table. Enjoy!

2 cups almonds (raw)
1/2 cup flax meal (ground flaxseeds)
1/2 cup shredded unsweetened coconut
2 cups pitted dates (I wanted them sweet, but you can use as little as 1 cup and they’re still great)
1/2 cup unsalted creamy almond butter
1/2 tsp sea salt
1/2 cup coconut oil
1 cup semi sweet or dark chocolate (optional)

1. Melt coconut oil with a double boiler on very low heat. Set aside.
2. Place all ingredients but coconut oil  and chocolate in food processor and pulse briefly until ingredients form a very coarse paste.
3. Slowly add coconut oil and pulse until well combined.
4. Using a small scoop or teaspoon, evenly distribute mixture into 36 mini muffin tins. Press each bite down firmly.
5. Chill in refrigerator for 1 hour or until mixture hardens.
6. In the meantime, in a double boiler or metal bowl set on top of a pan of boiling water, melt  chocolate.
7. Remove each bite, using a small spatula or knife inserted along one edge to pop them out. Set bites, spaced fairly close together, on a sheet of parchment or wax paper set on top of a cutting board.
8. Use a spoon to drizzle each bite with chocolate. Return bites to fridge until chocolate sets, about 15 minutes.
9. Store bites in refrigerator until ready to eat (or serve). If left at room temperature for too long, they tend to crumble.

These are great snacks and can really help satisfy a sweet tooth!

Power and Passion movie

Just wanted to say hi and tell you about more of my sensual discoveries.  I stumbled across a DVD you must rent, called “Passion and Power: The Technology of Orgasm” I got it from Netflix: http://movies.netflix.com/WiMovie/Passion_Power_The_Technology_of_Orgasm/70109410?trkid=2361637

I heard about it from Dr. Christiane Northrup and am just amazed!  Talk about education on the vibrator! Did you know that women used to go to doctors for “hysteria” (comes from latin word meaning womb) and were “treated” with the doctor giving her an orgasm? Yes, it’s true, this was clinically approved in the 1800′s! And there were ads all over ladies’ magazines for vibrators (in  needlepoint magazines!) sold by GE and Sears. Doctors were very happy when electricity came along because they then invented electronic/plug in vibrators which was much easier for doctors to “treat” women as it had previously taken them an hour(!) to bring a woman to orgasm and the new vibrators were much faster. It wasn’t until movies came out in the 20′s, and soon after, erotic movies came out featuring vibrators and doctors stopped using them as they didn’t want to be associated with sexual activity in their office! What great social camoflauge had existed!

Check out the movie…then we must discuss! I find it all so fascinating!  P.s. I hope you checked out that “raw power” video in my newsletter I recently sent out: http://conta.cc/f4TjsE

I wish this unleashed power for all of us!

Clean Eating

BASIC PRINCIPLES for Raw Power, Energy and Vitality

• Eat protein every meal (lean proteins = chicken, fish, pork tenderloin, wild game, lean beef, eggs and nuts)
• 3-5 servings dark green vegetables daily - Greens with every meal!
• Eat every 2-3 hours - combo of meals & snacks
• Reduce sugar intake to less than 30g per day (15g for weight loss)
• Limit carbohydrates <2 servings/day; 1 serving equals 20g or less of carbohydrates. Stick with rye crackers, quinoa or whole wheat pasta, sprouted bread, Mary’s brown rice crackers
• Have water w/ you at all times: Drink 1 quart for every 50 lbs. of body weight – per day (round up)
• 80/20 Rule: 80% of time you are being balanced, eating primarily protein, fruits & vegetables and drinking your water 20% of time – Enjoy what you like!
• Stay away from any ingredients that include, especially in the first five ingredients:

High fructose corn syrup, Partially Hydrogenated Oil, Enriched flour (look for whole wheat flour as the first ingredient), Aspartame, Sugar

• Low glycemic, low sugar & alkaline foods – such as almonds and dark green vegetables. These reduces insulin levels and decreases cellular inflammation (the cause of chronic disease!) Read Dr. Christianne Northrup’s latest books about cellular inflammation
• READ NUTRITION LABELS for sugar and carb content (4g sugar = 1 tsp of sugar)
• Shop on outside aisles of grocery store. Stay away from foods in a box.
• Aim for a more RAW food diet: When we cook foods, we destroy some of the enzymes, vitamins and minerals, changing the natural structure of food, reducing its essential nutritional value. When we eat, real living foods, we feel lighter, absorbing the natural energy and nutrition available in unprocessed foods.

Breakfast Ideas

• Happy Shake (recipe below)
• Chicken (Amy’s) sausage and spinach omelet
• Veggie sausage with spinach or veggie
• One slice Ezekiel sprouted bread with almond butter
• Fage 2% plain Greek yogurt or Okios Greek with frozen blueberries & walnuts (about 15g+ sugar!)
• Scrambled eggs/Omelet w/ low-fat mozzarella cheese & walnuts; or w/ onions, veggies; fruit
• ½ sprouted English muffin w/ almond butter or w/ chicken sausage (add a veggie /spinach)
• ½ sprouted English muffin w/ lowfat cream cheese and salmon
• Leftovers from last night’s dinner (protein and veggie)

Snacks

• Raw almonds are best; and dry roasted and salted are ok too; Tamari almonds are tasty
• ½ apple & string cheese
• Almond butter on celery, or 1/2 and apple
• 1 slice Ezekiel sprouted bread cinnamon & raisin: add peanut butter/almond butter
• Protein fruit shake (see recipe below)
• Raw veggies (cut up in advance) dipped in hummus
• Hummus & carrots / snap peas / celery, cauliflower / broccoli
• Natural peanut butter on ½ of a whole wheat tortilla (warmed in microwave for 8 sec); add thinly sliced apple
• Kale chips – recipe here

Lunch

• Salad w/ roasted chicken (buy a rotisserie chicken just for you for the week) – add avocado, crumbled cheese, walnuts and vinegar & oil dressing (see recipe below)
• ½ sandwich on whole wheat; nitrate-free lunchmeat (or other lean protein: chicken, fish, lean pork or beef), low fat cheese; lettuce, tomato using 1 slice sprouted bread; load up on the lettuce, veggies, sprout
• Cole slaw (raw) in a bag – makes quick salad with feta, avocado, walnuts, lean protein & vinaigrette dressing
• Sushi with brown rice and a salad
• Out for lunch?  A green salad with a lean protein, with vinaigrette dressing (oil and vinegar that you mix)
• Spinach salad w/ feta, toasted pine nuts, tomatoes w/ balsamic vinaigrette
• Protein fruit shake or Happy Shake

Dinner (ideally before 7pm)

• Grilled chicken & grilled asparagus w/ green salad and homemade vinaigrette
• Grilled fish w/ grilled onions and a salad
• Green salad w/ grilled chicken/steak/fish w/ gorgonzola, walnuts & avocado (or use veggies patties, chicken sausages or frozen meatballs for your protein)
• Lean protein w/ green salad made w/ pear, walnuts & gorgonzola
• Stir fry w/ veggies (garlic, onion, peapods, red pepper) – add flavored chicken sausages w/ ½ cup serving of brown rice
• Great summer appetizer: Tomato, mozzarella, avocado – Alternate them in rows, then sprinkle w/ fresh chopped basil & red onions; pour on Good Seasons Italian dressing (make from dry mix) – it’s the only time I used store bought dressings!
• Grilled fish or chicken w/ steamed broccoli or green beans w/ butter, ½ cups brown rice (can substitute tofu as protein)
• Chili made with garlic, onion, tomatoes, ground turkey or lean beef – serve w/ salad
• Spaghetti sauce served with ½ cup whole wheat pasta and a green salad

Protein Shake Recipe:

• 1/2 – 1 cup of ice
• 4 oz. – 6oz. Milk or Soymilk or Water
• 1/2 banana
• 1/4 cup frozen strawberries (use fresh fruit in season – frozen strawberries are just convenient)
• 2 scoops of vanilla whey protein powder (get at Whole Foods or GNC, etc)
• add Flax seed too! (good source of protein & omega 3′s and 6′s)
• Makes 2+ servings

Home Made Vinaigrette Dressing:

• 1/4 cup balsamic vinegar
• 3 TBL. water
• 3/4 cup extra-virgin olive oil
• Salt & pepper to taste

Happy Shake Recipe:

Full of antioxidants, complete proteins, amino acids, maca (hormone balancer) and raw cacao which is full of magnesium, iron and fiber! .

In a blender add: (for one serving, double if for two people)

• ½ cup liquid base – use water or liquid from a fresh coconut
• Handful of ice
• 3-4 cups fresh spinach (2 big handfuls)

Blend to get a green liquid. Then add:

• 1 scoop Amazing Grass, “Amazing Meal” green RAW powder….wheatgrasses are green which is highly alkalizing (non-acidic to our systems) and this powder provides naturally occurring antioxidants, protein, enzymes, amino acids, essential fatty acids, and dozens of phytonutrients
• 1 Raw Egg – Eating eggs raw helps preserve many of the highly perishable nutrients such as lutein and zeaxanthin, which are powerful agents in preventing macular degeneration. Raw egg yolks also contain vital enzymes that are destroyed when cooked.
• 1T coconut oil or 1T raw almond butter…fat helps metabolize the greens
• 1T. Maca powder – increases stamina, endurance, mental clarity, boosts libido and balances hormones
  1 heaping TBL Raw Cacao powder (Raw Chocolate)…a potent super-food rich in anti-oxidants, minerals and magnesium and 4g fiber per tablespoon
• Add ½ banana and ¼ cup frozen blueberries

Blend and enjoy! Add more cacao for a more chocolate-y flavor