Eating with the seasons

It's more apparent to me than ever just how important it is to eat in accordance with the seasons. As the cold air begins to fill more and more of these New York days I feel myself wanting warm, hearty foods, soul foods. Salads and raw foods are great for the summer as they help to cool the body down but they are slowly losing their appeal. During the winter season the body craves to be warm and providing it with root vegetables, stews, lasagnas, slow cooked foods will make your body very happy!

What are your favorite winter dishes? Do you notice your body wanting different foods than it did during the summer? Listen to what your body is telling you.

A warming dish to try: Winter Squash and Sweet Pepper Soup

Ingredients

1 Tbsp. extra virgin olive oil
1 medium leek, white part only, chopped
1 large orange bell pepper, seeded and diced
4 cups diced butternut squash
Salt and freshly ground black pepper, to taste
1 tsp. chopped garlic
1 tsp. paprika
3 cups vegetable or chicken broth
1/4 cup orange juice
1/4 cup raw pumpkin seeds, crushed (for garnish)



Heat oil in medium Dutch oven or heavy, large saucepan over medium-high heat. Sauté leeks until translucent, 4 minutes. Add bell pepper, squash and pinch of salt, stirring to coat with oil. Reduce heat, cover and cook vegetables gently to release juices, 10 minutes.

Stir in garlic and paprika for 30 seconds, until fragrant. Add broth, increase heat and bring liquid to a boil. Reduce heat, cover and simmer soup until vegetables are soft, about 20 minutes. Uncover, and let soup cool for 10 minutes. Adjust seasoning to taste.

Transfer soup to blender, cover and whirl soup to a velvety puree. Or, using an immersion blender, puree in the pot. Blend in orange juice and season to taste with salt and pepper.

Crush seeds and add to soup as garnish. If using, sprinkle Spanish paprika. Serve immediately.

Makes about 4 servings.

You are powerful

You are powerful beyond belief! All you need to succeed in this lifetime is confidence, faith and love in yourself. Ever expanding and ever evolving you have the power to shift and attain all that you desire. Believe that you know what is best for you and let your authentic self be the you that everyone is able to experience. No matter what, there is nobody on earth just like you and the universe holds this spot for you to shine.

Ten Ways To Relax

We are always seeking more ways to relax our mind and body; to take a step back and enjoy life from a tranquil place. Here are some of my simple suggestions to help you slow down and relish in the present moment, which truly is the only moment we have.

1. Take a walk- The fresh air helps the mind calm itself and brings more oxygen into the body

2. Breath deeply and fully- Notice where there is tension within your body

3. Enjoy your favorite beverage- Slip it slowly and stay focused in the moment

4. Massage your feet, hands and any other part of your body that is tense

5. Journal- Write down a list of things that you are grateful for

6. Move your body- Dance, run, do yoga, whatever you enjoy, go out and do it

7. Read a book- Take time to let your imagination run wild with a good story

8. Spend time with someone you love

9. Smile or laugh

10. Remind yourself how lucky you are to be in this world, this body and that you are loved beyond belief by everyone around you and the universe.

Creating Supple Skin

As winter approaches us the weather often leaves our skin looking dull, feeling dry, and in need of some color. Luckily there are tons of foods which support the skin and can assist in suppleness and vibrancy. As with any health condition in which you are looking to heal yourself it is important to start with the very basics and build from there. Make sure you are drinking plenty of water and eating a well balanced diet consisting of greens, grains, fruits and limited intake of meat and dairy products. If you are already eating in a healthful way then continue and add in some of the foods listed below. If your diet is lacking in proper nutrients then make a point to add beneficial foods into your meals and see how your skin changes.

Skin Health:

Increase antioxidants- The main victim of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants.

Eat more: strawberries, raspberries, black currants, black grapes, brazil nuts, broccoli, carrots, cherries, chestnuts, hazelnuts, kale, raisins, peas, peppers, prunes, spinach, sweet potatoes and tomatoes.

Increase essential fatty acids- Oily fish such as sardines, tuna and salmon are good sources of EFAs, as are nuts and seeds and their oils, organic eggs, and prawns. A quick way to increase your intake is to use sesame, grape seed, walnut, and flax oils in the kitchen.

Symptoms of deficiencies:

Pale complexion and dark circles around the eyes may be a sign of iron deficiency.
Dull complexion, white spots on fingernails, stretch marks, dandruff may be a sign of a zinc deficiency.
Lack of moisture in the skin may be caused by a deficiency in B vitamins.
Dry skin may be caused by a lack of selenium in the body.
Pale skin, acne, premature wrinkles and easy bruising may be due to a lack of vitamin E.

For overall healthy skin increase water intake and limit stimulants such as caffeinated beverages which dehydrate the body. Increase raw fruits and vegetables in order to obtain antioxidants. Add in healthy fats to your diet which are high in omega 3 and omega 6. This can be done through cooking oils or increased consumption of oily fish. Being aware of the symptoms your body is displaying can help you realize where you are deficient and should focus more closely on when adjusting your diet. As always if you have questions please contact Gillian Rader at Gillianmelia@gmail.com

Butternut Squash Soup

Butternut Squash Soup

1 Medium Butternut Squash, peeled, seeded, and cubed
1 medium vadalia onion, diced
2 Tablespoons extra virgin olive oil
1 inch piece of fresh ginger, minced
1 clove garlic, minced
Fresh Filtered Water

In a medium saucepan, add olive oil and onion and sauce until soft. Add ginger and garlic and mix. Add butternut squash and just enough water to the pot to cover squash. Cover and bring to a boil. Turn heat down and simmer for about 30 minutes, or until butternut squash is soft. Add mixture to blender or use an immersion blender to blend soup until smooth. Serve and eat!

Eggplant-Kale Spread

Yesterday I was able to partake in a typical Brooklyn morning. I helped with a stoop sale benefiting the school PS261 and then strolled through the beautiful farmers market located on Cumberland. The farmers market was filled with people buying their vegetables, organic cheeses, artisan breads and I had to join them! My bag quickly began to weigh my arm down with: eggplant, onions, garlic, walnut-raisin bread, and much more! Before a later engagement at Central Park I returned home to prepare an eggplant spread for my bread.

Ingredients:
4-6 small-medium sized eggplants chop into small pieces
5 leaves of kale
1 yellow onion diced
4 tablespoons coconut oil
4 cloves of garlic chopped
cinnamon to taste
ground black pepper to taste

Directions:
Dice up onion and garlic and place in a heated fry pan with coconut oil. Saute on medium heat, adding more oil if needed and stirring frequently so that ingredients don't brown. Add in eggplant stirring to cover it all in the oil, onion and garlic. Add in cinnamon and pepper and continue to cook on medium heat for 5. Add in kale and stir everything together. Cover and stir occasionally for the next five minutes on a lower heat. This is a semi sweet delicious topping for breads, crackers, grains, or alone. And remember as always there is no right or wrong to cooking. Add in anything else that sounds good to you, experiment and have fun in the kitchen!

Total time 20 minutes

Getting what you want

What is it you want to achieve? Do you want a new car, a new job, to be healthier or more fit? Whatever it is you want, know that it can be achieved by following a few simple steps. We tend to over complicate things and if we can take a step back, slow down and breathe we are reminded that all is with in reach.

The first step to getting what you want: Clarity and certainty. This first step is crucial.

The second step: Make a plan and write out the steps needed to get what you want. If you want to lose 5 pounds, what are some of the steps you need to write out for yourself? One might be to cut back on sugar in your diet, or go to the gym more, eat more vegetables, etc. Having a game plan is crucial.

The third step: Stay focused on the process and check off the different steps when completed.

The fourth step: Notice where you might need to re-adjust your list as you continue working towards your goal. As you move forward there might be new steps to add in or possibly some to take out. You want to re-evaluate and make sure you are continuing to progress.

When we become clear about our goals and desires we are able to achieve them because we know what actions must be taken in order to get to there. If there is anything you have been wanting in life, set your intentions to it. Write down what you want and set up a plan of action to make it happen.

Fruit of the week-Apples

The orchards are overflowing here on the East Coast. Apples fill the trees and the ground is covered with the ones that have fallen. This past weekend I spent the afternoon picking apples in the Catskills. I loved watching all the people eagerly reaching into the trees, pulling the fruits and filling their bags. We left the orchard with 20 pounds of apples, apple juice, and three spiced apple doughnuts! What makes apples so wonderful besides their crunch and delicious flavor? Does an apple a day really keep the doctor away?
They just may! Apples contain a flavanoid called Phloridzin which increases bone density and may help protect post menopausal women against osteoporosis. Apples have been proven to assist in weight loss and lower cholesterol, and lower your risk of some cancers. A study done at Cornell discovered that quercetin, found in apples may protect against Alzheimers by warding off free radical damage in the brain. Apples also promote detox in the body and are a great choice for breakfast. They give the body energy, help whiten teeth and provide the body with vitamins.

Turn your apples into:

A dessert of apple crisp, pie, turnovers
Dried apple rings
Butter
Sauce
An alcoholic beverage (takes a few months)
Simple snack of apple and peanut butter

If you have any questions about the benefits of apples or would like information on recipes please contact me at gillianmelia@gmail.com. If you would like to be added to my newsletter please send an email.

Immune Boosting Herbs-Astragalus

As we move further into the fall season our immune systems seem to need a boost and luckily there are many options for keeping your body strong during this time and ward off sickness. Of course equipping your system with a strong defense through eating a well balanced diet, getting adequate sleep, consuming vitamin c and zinc, and staying bundled during the cold weather helps. There are a few herbs I would like to recommend you introduce into your personal health routine. The first herb in the Immune Boosting Series I am discussing will be astragalus. This series will be updated throughout the following weeks.

Astragalus is an herb used in traditional Chinese medicine and gained popularity in the United States in the 1980's. This herb is used to support and improve the immune system making it a great tool to fight off the common cold, flu and respiratory infections. The herb is also used to fight hepatitis and promote health during chemotherapy. Astragalus is an adaptogen and helps protect the body from mental and physical stresses.

Astragalus can be taken orally in tincture form, powder in capsule, injected (asian hospitals) and used topically.

This herb does interact with other herbs so before taking it check in with the Organic Wild Child to make sure you are taking it safely and effectively.

For more information on the benefits and uses of this herb please contact the Organic Wild Child at gillianmelia@gmail.com

Pumpkin Season!

The season is finally here. The pumpkin patches are full! These nutritious fruits are ready to be turned into deliciously satisfying dishes!

Pumpkins are low in fat and calories and full of nutrients and vitamins such as:

Alpha-carotene
Beta-carotene
Fiber
Vitamins C and E
Potassium
Magnesium
Pantothenic acid
The body converts carotenoids into Vitamin A which ensures proper eye function and protects the immune system. Beta-carotene works to reverse skin damage and is an anti-inflammatory. Pumpkin is also a great source of fiber. Fiber reduces bad cholesterol levels, protects the body against heart disease, controls blood sugar levels, promotes healthy digestion, and plays a role in weight loss.

You can eat pumpkin fresh during the fall and winter or from the can year round. The puree can be mixed in with smoothies, used for soup, combined in yogurts or made into puddings. Pumpkin seeds are a great source of nutrients as well and are wonderful toasted in the oven lightly sprinkled with salt. This time of year our kitchen at home is filled with the scent of baking pumpkin bread and pumpkin pies.

Try something new and indulge in the offerings from this year’s fall harvest.

Protein, what's the deal?

Americans are obsessed with protein. The most common question that vegetarians and vegans are asked is "where do you get your protein from?" The truth is, protein is found in everything and many foods other than meat like: greens, vegetables and grains can supply your body with substantial amounts of protein.

What is protein and why is it important? Protein is made up of chains of amino acids. There are 22 types of amino acids, 8 of those being essential meaning that our body needs to consume certain foods in order to get them. The other 14 are non-essential and our body is able to manufacture them on it's own. Protein helps with the overall functioning of our body, helps with cell and muscle renewal, repair, gives us energy and promotes healthy hair and skin. However too much protein is often accompanied by high cholesterol since the majority of people get their protein from meat which is high in saturated fat. Too much protein strains the liver and kidneys and due to the bodies ability to convert only a certain amount of protein at a time the remaining protein is converted into glucose and stored in the liver or stored as fat.

Protein is important and should be consumed every day but don't be fooled into thinking you can only get adequate or complete amounts from eating meat because in the health world today we know that is simply not true. In general American's consume too much protein, so take a look at your diet and examine how much you are eating a day and where it is that you get your protein from. Experiment with different forms and see how your body feels.

For ideas on how to incorporate different protein into your diet contact me at gillianmelia@gmail.com

A list of Protein sources:

Meat(poultry, fish)
Dairy
Whey
Eggs
Soy
Spirulina
Chlorella
Seeds (hemp seeds are great!)
Grains (quinoa is very high in protein)
Buchwheat, Millet, Legumes
Rice

Vegan Egg Substitutes

Here are a few suggestions for foods that you can use instead of 1 egg in baking...

1 T Flax seeds ground with 3 T water
1 T arrowroot, 1 T soy flour and 2 T water
2 T Cornstarch
2 T Potato starch (Instant mash potatoes)
2 Tbsp flour, 1/2 Tbsp shortening, 1/2 tsp baking powder and
2 tsp water
1/4 cup soft tofu blended with the liquid portion of the recipe
1/2 large banana, mashed
1/4 cup apple sauce (in sweet recipes)

Considering going vegan?

Would you like to add more nutrients, vitamins, antioxidants and healthful foods into you diet? Curious about the health benefits that a vegan diet provides? Together we will work to help you transition from your current diet into a vegan, plant based diet where you will see results in your overall well-being. Veganism is not about deprivation or tasteless food! It is about discovering new flavors and eating an abundance of foods that help heal our bodies.

Did you know that genes do not have to control your destiny? Many diseases of affluence and diseases that run in your family can be avoided by simply providing your body with the right tools to stay strong.

Eating a vegan diet can:
Lower your blood pressure
Lower your cholesterol
Prevent cancer
Control diabetes
Help you lose weight
Increase your energy
Stabilize your moods
and much more!

Challenge yourself for a day, week, or month to avoid the consumption of animal products and notice how different you feel.

Need help, guidance or support? Contact me at gillianmelia@gmail.com

Vegetable of the Week- Kale

One of my favorite vegetables out there, kale! This dark leafy green is rich in vitamin A, C and K and is full of calcium and iron as well as lutein and beta-carotene. The leaves can be smooth as are found in the dinosaur kale or can be rough and vary from a mild green to dark green and purples hues. One of the greatest benefits of dark leafy greens is that they act as a blood purifier, helping to cleanse your system as their properties are digested. It is due to the isothiocyanates found in kale that aids in the detoxing process of our bodies. Kale is really one of the most beneficial foods that we can incorporate into our diet. Not only does it help us to detoxify toxins, but it also has been proven to prevent certain cancers and lower cholesterol. Eat Kale steamed, raw, or even bake the leaves for a deliciously crunchy chip.

Vegetable of the Week- Carrots

Did you know that eating at least one carrot a day can help you reduce your risk of heart disease, numerous cancers and improve your vision? Beta carotene an important antioxidant is converted into vitamin A in the liver. Carrots are the richest vegetable source of vitamin A which plays an important role in vision. Carrots are rich in antioxidants which help stabilize free radicals in the body. They also possess one of the highest amounts of carotenoids found in vegetables. Studies show that diets consisting of high amounts of carotenoids are linked to a decrease in postmenopausal breast cancer, and decreases of bladder, cervix, prostate, colon, larynx, and esophagus cancers. There are so many ways to enjoy carrots, experiment with eating them cooked or simply raw and see what tastes best to you!

Vitamin A (aka retinol) - Promotes night vision, keeps eyes and skin membranes moist, maintains a healthy immune system

Carotenoids - Offer protection against certain cancers and macular degeneration

Beta Carotene - Protects the heart and circulatory system and reduces blood cholesterol

Carrots don't lose their beta carotene when cooked so go ahead and lightly steam then and enjoy the sweet flavor they develop. Roasted carrots with other root vegetables are a great fall dish. Add a tiny bit of salt and pepper and pop them in the oven. Raw carrots are a wonderful snack and great addition for color and flavor in salads.

Vegetable of the Week-Bell Peppers

Varying in size and color bell peppers are packed with nutrients and vitamins that can help protect your body from the damaging effects of free radicals, promote eye health and reduce the risk of heart disease. Studies show that red peppers have significantly higher levels of nutrients than green peppers due to the high levels of carotene, the nutrient responsible for the bright colors found in fruits and vegetables. Include peppers weekly into your meals. Eat them raw as a snack or in salads, grilled, stuffed or stir fried.

Nutrients and benefits found in bell peppers:
Vitamin C - Protects the immune and cardiovascular systems
B1 (thiamine) - Aids the body in converting carbs into energy, aids the nervous system
Vitamin B6 - Assists in controlling moods, prevents dandruff, eczema and psoriasis
Carotene - Protects the immune system, promotes eye health and reduces the risk of cancer
Folic acid - Prevents heart disease and helps cells remain healthy
Phytochemicals - Prevents heart disease, arterial damage and protects skin from premature aging

One week

It really isnt that difficult to improve your health. Most of us know what foods we should eat and what foods to avoid if we want to keep our bodies looking good and our minds working well. Cut down on sugars and all refined foods. Cut down on meat and dairy products. What about all the packaged food that contain chemicals, preservatives and additives? Toss them out! Most people would then agree that healthier foods such as whole grains and vegetables and fruits should be consumed more frequently. So what is holding you back from reaching your goals? You already know what you have to do to achieve good health so why are you putting it off? This week try to make at least two changes to your diet and see how you feel. Slowly changes occur and once you realize that you truly have control over your body and life, the optimal health you dreamed of is just in reach.

In balance

Our bodies are naturally slightly acidic, but what happens when we become too acidic or to alkalized? The body isn't able to function properly and you may feel: tired, achy, angry, sluggish, or weak. Different foods provide us with either of these elements and it is important to keep the PH at a level 7 so that we can live a healthy and balanced life.
Acidic Foods are: meat, eggs, nuts and seeds, and some fruits
Alkaline Foods are: green leaves, milk products, bones, stems and some fruits.
The typical American has a body which is acidic due to the high consumption of meat and the low consumption of leafy green vegetables. Studies on chimpanzees have shown that they intuitively know how to combine acidic and alkaline foods together in order to keep their bodies balanced. If they eat a piece of meat they grab a piece of fruit and eat them together. This is something that is intuitive to humans as well, we have just been so programed to ignore the messages from our bodies. If this is something that is new to you try and pay attention to what you eat and see if your body may be out of balance. For more information feel free to contact me.

Paying attention to labels

We all want to trust that the food being manufactured for us by our country is healthy. Unfortunately, when it comes to our food we need to be skeptical of many different factors. When purchasing anything in a package read the labels before deciding to buy it or not. Remember you are what you eat, and nobody wants to be a multi-colored chemical! As a rule of thumb you don't want to eat anything that has more than 3 ingredients listed and you especially don't want to consume the product if there are words you can't pronounce. Steer clear of low-fat items and pay close attention when the front of the box makes health claims. If a food is really healthy they don't need to convince you. We all want to feel our best and this can be achieved by choosing whole, unprocessed foods. If you need any more information on how to read food labels or what to ingredients to avoid feel free to contact me.

Upcoming work

I have been hard at work getting everything prepared for some upcoming workshops. My first one is going to be on how to make easy raw desserts with out the need of dehydrators or juicers. I am also going to be offering a class on how to naturally detox/cleanse your body. Stay tuned for more information on both. Enjoy the sunshine!

Something new

Recently I decided to cut back on my morning coffee consumption. It's not that I don't love my morning cup, I do. The strong aroma and warm soothing coffee is part of my daily ritual. What I started to notice however was that midway through the day my energy levels were so low that I found myself contemplating having another cup of coffee. There is nothing wrong with having two cups of coffee a day but I'm young and in good shape and why should I need something outside of myself to boost me up? Some coffee consumption can be good for you but it can also wreak havoc on your adrenal glands and cause the body to undergo stress.
If you don't notice any negative effects from drinking your caffeinated joe, I would tell you to keep on drinking. For me however I need to take a step back and introduce something else into my daily ritual. Luckily, living in the hip neighborhood of Williamsburg I am surrounded by incredible juice bars and coffee shops offering alternatives beverages to satisfy my morning cravings. Just finished a deliciously sweet blend of carrot, apple, beet and ginger juice and feel completely awake and ready to conquer the day.
Why don't you try it and see how you feel? Instead of jumping straight for the coffee see what it feels like to have a natural juice, or a coffee alternative like a red, black, green or herbal tea. What about trying a chai? There are so many options and it's fun to experiment with your taste buds and body to see how different beverages impact your day.

Adrenal Fatigue

The adrenal glands are small, but play a crucial role in supporting the health of our bodies. They are responsible for the action of 50 different hormones. Continual stress causes the adrenals to weaken and eventually they become fatigued leaving us with problems such as: low libido, trouble sleeping, weight gain, irritability and the list goes on. If you think you may be experiencing the effects of fatigued adrenals please contact me and find out what you can do to get them back up to health!

Eating Well for Life

Eating well, or being healthy isn't a destination to arrive at but a journey to participate in daily. It is through continued self-care and appreciation that you will be able to live a life of abundance and fulfillment. When you make choices that benefit your well being you are putting yourself in a place of power within the universe.
It is important to realize that the universe wants you to succeed. Whatever you dream, is possible. Uncertainty, self-doubt and feelings of being overwhelmed can all be looked at through another lens if we wish to change our way of thinking. Accepting everything for what it is allows us to reshape our thoughts and outlook. Is the glass half empty or half full?
Embrace uncertainty and understand that being uncertain brings infinite possibilities to you.
Feeling overwhelmed is you not being up to speed with what you asked the universe for, celebrate it! Trust that the universe supports you and will give you whatever it is you want, but know that it requires action on your part.

For support in reaching your health goals contact me at gillianmelia@gmail.com

When Organic is Most Important

In a perfect world we wouldn't find ourselves standing in front of the produce we want to buy debating whether or not the high price was worth paying, it would all be safe to eat and available at a reasonable rate. Ideally all foods we ingest would be organically grown and at a price that we can all afford, but this isn't the case. Eating organically on a budget is possible and doesn't have to break the bank. Take a look below and be mindful when at the market to avoid buying the produce most contaminated if it is not organically grown and spend your money on the produce most importantly eaten organic based on the most contamination.

The Dirty Dozen or produce with the HIGHEST level of contamination from pesticides include:

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes

Produce with LOWEST level of contamination from pesticides include:

1. Onions
2. Avocados
3. Sweet corn
4. Pineapples
5. Mango
6. Sweet peas
7. Asparagus
8. Kiwi Fruit
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet potato
15. Honeydew Melon

Become a localvore

There is nothing tastier then eating food straight from the garden, especially this time of year when berries are growing wildly and the gardens are full of nutrient packed veggies. If you have ever eaten from your own garden or a friends, you taste the obvious difference. Home grown food is more flavorful and full of life and energy that is then passed onto you, not to mention more colorful and uniquely shaped them commercially grown produce.

If you don't have space for a garden or simply don't have the time, a great way to get the freshest vegetables available is by eating: local, from the farmers market or by participating in a CSA (community sponsored agriculture) program. Eating local helps to sustain your own community as well as keep your body in sync with the natural flow of the seasons.

Enjoy all the fruits and vegetables available this time of year. Try something new when you go to the farmers market, and challenge yourself to make a new dish with summer veggies and fruits.

The inner goddess

We are all spiritual beings longing to be a part of community; to feel a sense of connectivity with one another. What impact do you want to leave on this earth? What do you envision for your life? If you could achieve everything you wished and dreamed of taking place in your life how would you feel?

Take a moment to think about what your life would look like in a perfect world. Are you living in the same city or enjoying the days on a tropical beach in another country? Are you self employed or working for someone else? Do you spend time worrying about satisfying everyone else before meeting your own needs?

Imagine how you would feel waking up everyday to live the life that you created! And know that, it is possible!

Think about how much time you spend each day worrying about what you have to do. How much time is spent not focusing on the present moment? How often do you worry about other people's problems? Let it all go and take time each day to nurture yourself.

A few simple ideas for self care:
1. Be in nature
2. Walk or run
3. Yoga outdoors
4. Sit alone and just be
5. Focus on all the good things in life
6. Laugh
7. Listen to music
8. Take a bath
9. Get a massage
10.Breath deeply

Symptoms are signals

When diseases such as cancer, heart disease, and others make themselves undeniably visible to us they do so after having been allowed the time to grow and develop. It is understood now that diseases do not just show up over night. Many people complain about aches and pains that they have had for months or maybe even years and do nothing about it but take a pill to alleviate the inconvenience of feeling unwell. What about eating less sugar and refined foods and eating more whole foods? What if instead of eating packaged foods you fed your body fresh fruits and vegetables? The China Study proves that cancer can be turned on and off depending on the types of food being consumed. If we take care of our bodies and keep them in a state of well-being we reduce the chances of having a body able to support disease. We make a choice every time we eat whether we are going to take care for our bodies or put it in harms way.

Symptoms are the bodies way of letting us know that something is wrong and if we medicate them we miss out on the opportunity to truly figure out what is the root of the problem. When you go to the doctor and are prescribed medicine for high blood pressure you are dealing with the symptoms only, but the reason you have high blood pressure in the first place is never addressed. Taking medication to alleviate a health issue is not the solution and most often has repercussions in the long run.

If you find yourself dealing with recurring problems such as: eczema, psoriasis, indigestion, PMS, head aches, low energy, etc contact me. Together we can go over your health and see what can be done to make sure you are able to live a life pain and problem free.

Tinctures

Tinctures are an excellent way to support your body or simply to maintain the functioning of your systems. For those who are sensitive to western medicines or who are uncomfortable with the idea of ingesting man made chemicals, tinctures are a wonderful alternative.

What is a tincture?

Herbs and parts of herbs are soaked in alcohol for 3-6 weeks leaving the liquid after that time concentrated with the benefits of the herbs, the liquid is called a tincture and is a potent form of what has been soaked.

A few reasons why to use tinctures...

Easily digested-
Due to the liquid form that is achieved after the 6 week process, your body can easily absorb what is ingested and does not need to expel energy digesting. This is especially important for people who have digestion problems.

Shelf life-
The shelf life for most tinctures is about 5 years, kept out of sunlight and best stored in dark glass. Fresh herbs and dried herbs lose efficacy after a short period of time making the tinctures a great way to get all you can out of your herbs.

Empowerment-
Imagine taking your own health into your hands and preparing natural remedies that you know are benefiting your body. You are able to control the quality of your medicine by choosing which herbs to use and where you get them from. You can also experiment by making a blend of different herbs to make your own unique tincture.

Herb of the week-Dill

Now is the time that you will find fresh dill at your local farmers markets and grocery stores. Dried dill can be found year round but is not as flavorful as fresh dill so go out there and indulge in the fresh herb. The herb which is native to Southern Russia, the Mediterranean region, and western Africa is widely available to those of us living in the United States and is a wonderful addition to salads, fish dishes and dressings.

Dill is high in calcium, iron, manganese and magnesium making this herb a great support for healthy bones. Studies have shown dill to have anti bacterial properties and help protect the body neutralize certain carcinogens and ward off free radicals.

The leaves from the dill plant can be used fresh or dried and the seeds are also a delicious addition to many dishes.

Try: Add dill to your next salad, bean dish, grains or fish and notice how the distinct flavors enhance your every bite.

Beautiful Beets!

Now is the perfect time to go out and buy some beets. Although they are available year round their season is June through October. They are known for their vibrant magenta color and can also be found in golden yellows, oranges and rainbow colors. The attractive coloring of beets signals to us that they are high in antioxidants.

Beets benefits us by...

Lowering blood pressure
Preventing birth defects
Detoxifying the liver
Colon/stomach cancer prevention
Preventing Osteoporosis

Not only are the beets themselves highly beneficial to our health, but so are the green leaves that are attached to the beetroot. Enjoy your beets raw, cooked, steamed or juiced.

Beet salad

Ingredients:

* 4-5 large beets
* water for boiling
* 1 orange, peeled and cut into segments
* 2 apples, sliced
* 1 tbsp olive oil
* 1 tbsp raspberry or red wine vinegar
* dash salt
* 1 clove garlic, minced
* 2 bunches spinach or other salad greens
* 3 tbsp walnuts or any other seeds/nuts (optional)
* sweetener if desired (maple syrup, sugar)

Preparation:

Steam beets until tender. Remove beets from steam and cut into thin slices once they have cooled down.

Place the beets, oranges and apples in a large bowl.

In a separate small bowl, whisk together the olive oil, vinegar, sweetener if desired, salt and garlic. Pour this dressing over the beets and fruit, tossing to coat.

Serve the beets and fruit over spinach or greens and top with walnuts if desired.

What to expect

As the months progress and we find ourselves approaching the summertime, the Organic Wild Child is determined to progress as well in order to provide even more valuable information to you as you work towards nourishing your body.

You can now expect a weekly highlight on:

Herbs
Vitamins
Food
Recipes
Healthy tips

Thank you for supporting the Organic Wild Child and keep checking back for ways that you can take your heath to the next level.

Want to lose weight?

In general there are about 7 causes of weight problems.

Genetics, diet, exercise, hormones, toxicity, nutritional deficiencies, emotional/spiritual factors can all play a role.

Ask me how I can help you identify which area is holding you back and lets work together to get you feeling your best!

Set the mood, with food

Choose foods that are healthy, fun and sexy. The food we eat has an impact on our mood, stress levels, energy levels and affects our hormones and brain chemistry. Choose foods that nourish your body, mind, spirit. Indulge in some foods from the list below and go wild!

Webster Definition

"Aphrodisiac: any of various forms of stimulation thought to arouse sexual excitement. Aphrodisiacs may be classified in two principal groups: (1) psycho-physiological (visual, tactile, olfactory, aural) and (2) internal (stemming from food, alcoholic drinks, drugs, love potions, medical preparations).

Almonds
Aniseed
Arugula
Asparagus
Basil
Coffee
Chocolate
Fennel
Figs
Honey
Garlic
Ginger
Raspberries
Vanilla
Wine

Milk it does a body good?

Milk it does a body good?

There is a misconception in our society that drinking milk will lead us to reach optimal health. Our bones will become strong and we will grow to be tall. When people think of calcium they see milk as if it is the only place on earth where this vital mineral is found. Interesting is the statistic that in countries with high dairy consumption osteoporosis is high as well. How is it then that in countries where people don't consume milk they are living long and healthy lives with strong bones?

What if drinking milk doesn't do a body good, then what?

Many people around the world lack the enzyme lactase which breaks down milk sugar (lactose) found in dairy. About 20% of people with northwest European ancestry are lactose intolerant, where as 100% of Chinese have some form of lactose intolerance. The statistics vary around the globe with the US and China being at the extreme ends of the spectrum. Dairy intolerance can cause: bloating, gas, nausea, constipation, skin conditions and more. Cow's milk causes the body to create excess mucus which can lead to respiratory problems such as asthma, bronchitis and sinusitis. Also the milk protein casein has been linked to cancer. Calcium is vital to our health and yes it can be found in dairy products, but it's important to be aware of all the adverse effects that it can have to our health and to be knowledgeable to the alternative ways to get calcium into our systems.

Foods high in calcium

Sardines
Collard greens
Soy/rice milk enriched with calcium
Sesame seeds
Almonds
Broccoli
Kale
Salmon

Common Herbs in the Kitchen

What better way to spice up your meals than with the help of some commonly used herbs. Many of us grab for spice jars to add some pizazz to our foods with out even realizing that what we are adding is really beneficial to our health! Herbs and spices make up nature's medicine cabinet and below are just some of the ways in which they help support our bodies.

Basil- Eases digestion, fights against ulcers, lowers the risk of cancers, eases stress and the oil found in the plant is a powerful antioxidant

Black pepper- Anti-bacterial, antioxidant, improves digestion

Cilantro- Powerful anti-inflammatory especially helpful with arthritis, digestive aid, removes heavy metals, cleanses, anti-septic and anti-fungal for skin disorders, helps with insulin secretion, lowers LDL and raises HDL, wards off urinary tract infections

Cinnamon- Lowers cholesterol, lowers blood sugar levels which is helpful for type two diabetes, aids in digestion, boosts memory and cognitive function, treats the common cold

Garlic- Anti-bacterial, anti-viral, anti-fungal, antioxidant, lowers cholesterol and blood pressure, aids in poor digestion, boosts immune system and reduces the risk of esophageal, stomach and colon cancer

Ginger- Anti-bacterial, anti-fungal, alleviates menstrual cramps, stimulates the circulatory system, strengthens lungs and kidneys, lowers fever, may treat ulcers and aid in weight loss

Onion- Anti-bacterial, decrease coughs and bronchial spasms, cancer prevention, lowers blood pressure and blood lipids

Oregano- Anti-bacterial, high in antioxidants, improve respiratory health, helps clear up sinus infections, relieves joint pain

Parsley- Immune booster, digestion aid, blood purifier, high in iron which helps fight fatigue and anemia, hormonal support and hormone balancing

Rosemary- Improves circulation and blood flow to the brain, improves concentration, boosts immune system, anti-bacterial, helps to regulate the menstrual cycle

Gooey yummy goodness

There are so many ways to take your favorite nuts, fruits and spices and roll them into balls of goodness. I like taking cranberries, raisins, dates, oats and mixing them in a food processor or blender and adding in either coconut, or some cacao or cinnamon. Nut butters and oils are a great addition and help with consistency. You want them to be semi sticky so they stay together when rolled up. You can add anything you want! Throw all the ingredients in a blender and roll them up to the desired size. Put them in the fridge to chill and enjoy them as an on the go snack or perfect sweet for after a meal.

Get behind better food in schools!

http://mobile.nytimes.com/article?a=593959&f=26

Gratitude

Take a moment to think about all the wonderful things happening in your life. What does you life look like now? Are you satisfied with your career, spiritual practice, relationships, the amount of time you spend moving your body??? Think about three things that you are so blessed and grateful for. How often do you take time to recognize the good in your life? All in life is constantly changing and shifting, manifesting into new versions of what was. Let the flow guide you willingly and remember to acknowledge all that you have, and to work towards all that you want.

3 things I am grateful for at this moment...
My family
A circle of supportive/inspiring friends
My health

Adopting a School

With childhood obesity on the rise, adult onset diabetes plaguing our children as well as myriad other health issues that typically are seen only in adults, we really have to take a stance and be pro-active in shaping a healthy future for all. I am currently looking into schools here in the NYC area with the intent of finding one and offering health/nutrition education to students, staff and parents as well as helping the school look into offering healthier food options for their students. We all have something to gain from stopping this unhealthy trend and making sure that our children grow up healthy, happy and disease free. What will you offer?? How can you be part of the solution?? If anyone is interested in adopting a school with me, please feel free to contact me. gillianmelia@gmail.com

Vegan breakfast ideas

Eating vegan is a way to nurture your body and the earth. Keep in mind as I was reminded today when reading a list of PETAs vegan snacks that the intent of eating in such a way is to protect/heal and love your body as well as respect all animals. The snack food list that PETA provides is full of unhealthy processed foods that yes are vegan, but also incredibly damaging to the body. It is important to understand and to think about the foods you are putting into your body. By avoiding the consumption of animal products in the name of animal rights, you should also be willing to take a stand with your own health. Respect your body and feed it whole foods that are beneficial to your overall health and well being.

Breakfast ideas

Fruit smoothies
Green smoothies
Muesli
Oatmeal
Pancakes
Waffles
Tofu scramble
Breakfast burritos
Soy/coconut yogurt with granola and fruit
Bowl of sprouted grains, shredded coconut, dried fruits
Fruit

If anyone has any other breakfast ideas, please share them :)

So Super Hyped!

Woweeeeeeee! Need a jump start in the morning? Many of us are used to starting off the day with a hot beverage. Americans drink 400 million cups of coffee per day! Did you know that coffee inhibits the absorption of minerals like iron, magnesium and zinc as well as B vitamins? Studies have also linked consumption to osteoporosis, heart disease and even miscarriages. There is a lot of information out there about the benefits as well as the harmful effects of coffee, so the best way to know how it effects you is to pay attention and see how you feel after sipping on a cup, and then how you feel 2 hours later. Does the caffeine sustain you for the entire day or leave you needing more? Might there be an alternative to your morning ritual?

Coffee alternatives

Black/Green/White Tea
Dandy Blend
Oolong Tea
Yerba Mate

Hippocrates

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

Protein in hempseed

A wonderful way to add protein into your diet is through the consumption of hempseeds. Hempseeds contain ALL the essential amino acids and essential fatty acids and is one of the richest sources of complete protein. Hempseeds are easier to digest than the protein found in animals and offer freedom from the many problems associated with animal foods. Next time you are making a smoothie, salad, grains or any other food that needs a little something special, top it off with hempseeds and enjoy the pure energy that will follow.

Benefits of Hempseed

1. Shelled hempseed is 35% protein, 47% fat, 12 % carbohydrates
2. Contains ALL essential amino acids
3. Contains essential fatty acids
4. High in enzymes
5. High in vitamin E
6. Contain omega 9 fatty acids

Protein

What's all the hype about protein? From protein powders, protein bars, protein shakes, and animal meat, are we getting too much?

Protein is the basic building blocks of cells and tissues and is made up of amino acids. It is crucial to our health and responsible for vital functions, regulation and maintenance of our bodies. The amount of protein needed for each person differs widely depending on factors such as: lifestyle, ancestry and blood type. Experiment with different types of protein and see what works best for your body. Some forms leave people feeling sluggish while others leave you feeling energized. In a society that tends to encourage the over consumption of protein most of us are already getting adequate amounts so have fun and try out some new sources.

Protein isn't just found in meat!

Plant Based Protein Sources
Grains (rice, quinoa, buckwheat, oats and oatmeal)
Beans
Soy
Nuts
Leafy Greens
Seitan

Animal Based Protein Sources
Meat
Eggs
Dairy
Fish
Bees

Cacao Coconut Bliss

After hearing David Wolfe speak the other day I was inspired to buy some cacao powder and hemp seeds. Cacao is high in anti oxidants and has the highest amount of magnesium found in any food. Hemp seeds offer us all the essential amino acids as well as the essential fatty acids that the body needs in order to function properly. Hemp seeds also provide us with easily digestible protein.

Here's a drink that I blended up for my sister and self the other day. Indulge in the rich flavors of this creamy drink.

1 Banana
5 Strawberries
Handful of blueberries
Cacao powder
Shredded Coconut
Hemp seeds
1 spoonful of cashew butter made by Revital
3 ice cubes
1/2 cup of water

Milk it does a body good?

There is a misconception in our society that drinking milk will lead us to reach optimal health. Our bones will become strong and we will grow to be tall. When people think of calcium they see milk as if it is the only place on earth where this vital mineral is found. Interesting is the statistic that in countries with high dairy consumption osteoporosis is high as well. How is it then that in countries where people don't consume milk they are living long and healthy lives with strong bones?

What if drinking milk doesn't do a body good, then what?

Many people around the world lack the enzyme lactase which breaks down milk sugar (lactose) found in dairy. About 20% of people with northwest European ancestry are lactose intolerant, where as 100% of Chinese have some form of lactose intolerance. The statistics vary around the globe with the US and China being at the extreme ends of the spectrum. Dairy intolerance can cause: bloating, gas, nausea, constipation, skin conditions and more. Cow's milk causes the body to create excess mucus which can lead to respiratory problems such as asthma, bronchitis and sinusitis. Also the milk protein casein has been linked to cancer. Calcium is vital to our health and yes it can be found in dairy products, but it's important to be aware of all the adverse effects that it can have to our health and to be knowledgeable to the alternative ways to get calcium into our systems.

Foods high in calcium

Sardines
Collard greens
Soy/rice milk enriched with calcium
Sesame seeds
Almonds
Broccoli
Kale
Salmon

Detox to Divine

Our bodies naturally go through the process of detoxification everyday. It is through this process that we are able to eliminate and neutralize toxins through the liver, colon, kidneys, lungs, lymph and skin. However in today's world we are more overwhelmed than ever by pollution found in the air, water and foods that we eat. In addition, eating a diet high in animals foods, saturated fats, cholesterol, refined sugars and flour, caffeine, alcohol and cigarettes makes detoxing an important part of self care. A great way to begin the process of detoxing is to simply get away from all processed foods. You will notice your body begin to change within a short period of time if you do this. Moving away from processed foods and into the world of raw and living foods is a wonderful way to begin the process of detoxing your systems.

Detoxification Systems

Respiratory: Lungs, bronchial tubes, throat, sinuses, and nose
Gastrointestinal: Liver, gallbladder, colon, and the entire GI tract
Urinary kidneys, bladder, and urethra
Skin and dermal: Sweat and sebaceous glands and tears
Lymphatic: Lymph channels and lymph nodes

Contact me if you are interested in finding out how to detox naturally and effectively! gillianmelia@gmail.com

Just a few of the reasons to eat vegan

Who doesn't want to live their life to the fullest? Live in a way that is in balance with nature and yourself, and causes you to feel your best. There are so many benefits of eating a vegan diet and I have included numerous reasons below to demonstrate just some of the benefits from consuming a plant based diet. Whether or not you decide to try eating vegan for a month, a week or just a day, by adding in more plant based meals you will inevitably reap grand benefits. This way of eating will help you lose weight, feel lighter and full of pure energy, ward of disease and live in a way that respects all living creatures of the earth. Try cutting out dairy, meat, eggs for a day and notice how energized you feel afterwards!!

Beauty
1. Healthier fuller hair
2. Stronger nails
3. Most people experience weight loss within just a few weeks
4. Healthy glowing skin
5. Increased energy after eating
6. Less body odor as well as bad breath

Nutrition
1. Reduce saturated fat intake
2. Pure protein without the cholesterol which is found in animals
3. Phytochemicals which help your body fight cancer
4. Increase fiber consumption which helps regulate your system as well as fight colon cancer
5. Eliminating animal products from your diet is one of the best ways to prevent many forms of cancer, cardiovascular disease, high blood pressure, diabetes, cataracts and the list goes on and on...

As I mentioned above you don't have to change your diet completely but by simply adding more whole foods, whole grains, fruits, vegetables, nuts and seeds into your diet you will notice some incredible changes in your mood, body and life!

For more information on veganism and the health benefits please look into the work by Dr. Campbell as was recorded in the compelling book, The China Study. Contact me to discuss how you can explore and incorporate more vegan meals into your daily life. gillianmelia@gmail.com

Smoothie Love

Drinking smoothies is an incredibly easy way to get a large amount of nutrients and vitamins into your system, and a great way to start the day. The fiber found in fruits boosts your feeling of fullness, making you able to get through the morning purely on some of earth's most delicious gifts.

Ingredients are best when used fresh and organically

Liquids to give it consistency: almond, rice, coconut, oat milk, coconut water, water...

Fruits: banana, raspberries, strawberries, mango, pineapple, papaya, kiwi, blueberries, blackberries, oranges...

Additions: any raw nuts, seeds, shredded coconut, cacao powder, maca, aloe vera, almond/nut butters

There are so many ways to incorporate your favorite ingredients into making an energizing, soul satisfying beverage for yourself. Add whatever you like and enjoy!!

Health/Nutrition Consulting

Imagine if you could live the life you always dreamed of? What would it look like? How would you feel? Could one conversation change your life?

Have you been wanting to?

Understand your body better
Make your self care a priority
Feel confident in choosing and preparing better food for your loved ones
Experience an increase in overall happiness in your life

As a Health/Nutrition Consultant, I am your personal advocate for living an energized and passionate life. I work with my clients to help them create happy, healthy lives in a way that is flexible, fun and free of denial and discipline. By working together we can discover the food and lifestyle choices that best support you. Making gradual, lifelong changes enables you to reach your current and future goals.

Contact me for a FREE health consultation where we will discuss your health and talk about health goals and/or concerns you have.