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
Sunday, October 24, 2010
Tuesday, October 19, 2010
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.
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.
Wednesday, October 13, 2010
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.
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.
Tuesday, October 12, 2010
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
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
Friday, October 8, 2010
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.
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.
Monday, October 4, 2010
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
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)
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)
Friday, October 1, 2010
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
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
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