Yoga and Yum

Nourish Your Self From the Inside Out

Month: April, 2014

Fennel-licious Green Juice

 

This is my favorite green juice to date. A little sweet, a lot healthy, and a lot delicious. Enjoy!

This is my favorite green juice to date. A little sweet, a lot healthy, and a lot delicious. Enjoy!

Ingredients:

1/2 bulb fennel, quarted
3 celery sticks
2 romaine lettuce leaves
1/2 pear, cored and quartered
1/2 grapefruit, peeled
1/2 lime, peeled
1 few sprigs fresh thyme
1 drop doTERRA grapefruit essential oil

Fennel Phenom Juice

Method:

Place all ingredients but essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your essential oil. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

Benefits:

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Fennel: In addition to its abounding phytonutrients, fennel bulb is an excellent source of vitamin C, fiber, folate, and potassium. It also has a unique licorice-like flavor and a ton of crisp crunch. See here for more health benefits and nutritional information.

Grapefruit: This citrus fruit is packed with Vitamins C and A. The pink varieties are an excellent source of the phytonutrient, lycopene, which has been touted for its ability to battle cancer-causing free radicals. Grapefruits also contain phytonutrients called “limonoids” which help inhibit tumor formation and growth. See here for more health benefits and nutritional information.

Grapefruit Essential Oil: This citrus oil boosts digestion and helps to clear the lymphatic system, while flushing the body of excess fluids. It is also beneficial for treating aging or loose skin. It is mood balancing and uplifting to the mind, and may help to relieve anxiety. See here to learn more about doTERRA essential oils.

Lettuce: Salad greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pear: This lovely-shaped fruit abounds with copper, Vitamin C, Vitamin K, and other cancer fighting phytonutrients. They are also extremely high in fiber and are considered to be easily digestible, so cane be great for gut health. See here for more health benefits and nutritional info.

Romaine Lettuce: Lettuce greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

Fennel Phenom

 

 

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Chilled Avo and Cucumber Soup

Try this soup for a cool, creamy, savory treat.

Try this soup for a cool, creamy, savory treat.

I love this recipe because it’s so easy and delicious. If you want a quick snack or addition to a meal that’s high in protein and healthy fats, but is also soothing to the digestion (thank you cucumber!), then give this a try. If you’re not a fan of dairy, then just double the avo and omit the yogurt.

Bon appetít!

Ingredients:

1 English cucumber, peeled and diced ( *optional: 1/4 cup reserved for garnish)
1 avocado, pitted, peeled, and diced (*optional: 1/4 cup reserved for garnish)
1/2 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
1/4 cup coarsely chopped fresh cilantro, plus sprigs for garnish
1 cup plain Greek yogurt
1 cup cold water or broth
1 1/2 teaspoons coarse salt
1/4 teaspoon freshly ground pepper
1 drop doTERRA lemon essential oil
*Optional: 1 scallion, white and pale-green parts only, coarsely chopped (about 2 tablespoons)
*Optional: 1 jalapeno, seeded and coarsely chopped

Method:

Puree ingredients in a blender.

Divide soup and reserved cucumber and avocado among 4 bowls.

Cover with parchment paper and allow to chill in the fridge for 30 minutes.

Garnish with cilantro sprigs if desired.

Benefits:

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Cilantro: Cilantro is a powerful cleansing agent which helps remove heavy metals and other toxins from the body. It’s also beneficial for the digestive tract due to its production of digestive enzymes, acids, and juices. Its essential oils stimulate peristalsis, relieve gas, and aid with digestion. Cilantro also has anti-inflammatory and anti-bacterial properties, and helps to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind. See here for more health benefits and nutritional info.

Cucumber: Cucumbers contain three types of phytonutrients which provide with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are also very low in saturated fat, cholesterol and sodium and are a good source of Vitamin A, C, and K, pantothenic acid, magnesium, phosphorus and manganese. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of “regular” yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It’s a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.

Paleo Mayo

This paleo mayo is a delicious addition to chicken salad, whitefish salad, sammies, and wraps. Yum!

This paleo mayo is a delicious addition to chicken salad, whitefish salad, sammies, and wraps. Yum!

This recipe was adapted from Nom Nom Paleo.

Not everyone loves mayo. But I am not one of those people. Homemade mayonnaise has a special place in my heart, and my chicken salad. Our dear friend, Chef Victor came to visit recently, and I asked him to show me how to make this splendid condiment. He obliged, and my life has been forever changed. Gone are the days of me wandering the aisles at the grocery store (well, that still happens… A LOT), wondering what kind of mayo to purchase. I’m not a big fan of mainstream “real” mayo, because it contains eggs and soy bean oil from goodness-knows-where (factory farms and genetically modified soy, anyone?). And the vegan variety just doesn’t do it for me. So, what better way to know what kind of nourishment goes in your body? You guessed it! Make your own.

Make sure your ingredients are all at room temperature before you begin.

And patience, young grasshoppa. Mayo can be tricky. Add the first bit of oil sloooooowwwwwly. Like one drop at a time. Then you can start to add the oil a little faster, and the end result is well worth it. Bon appetit!

Ingredients:

1 egg (organic, pasture raised, pretty please!)
1 egg yolk (organic, pasture raised, pretty please!)
1 cup of oil, divided (you can use light olive, melted coconut, avocado, macadamia, almond, or walnut…but note it WILL affect the flavor, so pick something neutral and/or a flavor your favor)
Juice of half a lemon or lime (about 2-3 teaspoons)
A generous pinch of salt
One to two drops of doTERRA lemon essential oil

Optional ingredients: Kick it up a notch with some other flavorings like a teaspoon of mustard, some ground black or cayenne pepper, or other herbs and spices. When the mayo is made, add a few tablespoons of pesto for a ridiculously delicious aioli.

Method:

Place all the ingredients, except the oil, in a blender.

Mix on “medium” until all the ingredients are well blended.

Then begin to pour 1/4 cup of the oil, a couple drops at a time. The mayo will begin to emulsify.

Then slowly add the second 1/4 cup of oil (at about the same rate). Then add the last 1/4 cup of oil all at once. Continue to blend until the mayo has emulsified completely (another 30 seconds-ish).

Add any other salt or seasonings to taste, then transfer to a glass jar with a tight-fitting lid.

It’s ready to eat, or you can leave it in the fridge overnight to let it thicken.

Use within a week of making.

Health Benefits:

Coconut Oil: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.

Grapefruit Cuke Pear Juice

When you're feelin the itch for a green juice, but want a little bittersweet, reach for this delightful cleansing juice.

When you’re feelin the itch for a green juice, but want a little bittersweet, reach for this delightful cleansing juice.

This is a very clean, slightly bittersweet, astringent juice. I use romaine lettuce and cucumber as a base for this, which helps to cut the bitter of the grapefruit. A hint of pear for sweetness, a splash of lime for tart, and a zing of ginger make this a very well-rounded palate pleaser. By adding a drop of doTERRA grapefruit oil, it will also help you curb cravings and cleanse your lymphatic system. Enjoy this uplifting and refreshing elixir!

Place these babies in your juicer. Super tasty!

Place these babies in your juicer. Super tasty!

Ingredients:

1 cucumber, peeled and quartered
4 romaine lettuce leaves, washed
1/2 pear (not too ripe, please!)
1 grapefruit, peeled
1/2 lime, peeled
1/2 inch fresh ginger, peeled
1 drop doTERRA grapefruit essential oil

Method:

Place all ingredients but essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your essential oil. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

Benefits:

Cucumber: Cucumbers contain three types of phytonutrients which provide with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are also very low in saturated fat, cholesterol and sodium and are a good source of Vitamin A, C, and K, pantothenic acid, magnesium, phosphorus and manganese. See here for more health benefits and nutritional information.

Grapefruit: This citrus fruit is packed with Vitamins C and A. The pink varieties are an excellent source of the phytonutrient, lycopene, which has been touted for its ability to battle cancer-causing free radicals. Grapefruits also contain phytonutrients called “limonoids” which help inhibit tumor formation and growth. See here for more health benefits and nutritional information.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pear: This lovely-shaped fruit abounds with copper, Vitamin C, Vitamin K, and other cancer fighting phytonutrients. They are also extremely high in fiber and are considered to be easily digestible, so cane be great for gut health. See here for more health benefits and nutritional info.

Romaine Lettuce: Lettuce greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

5 Tips for Leading a Balanced Life

 

If only life was as simple as this venn diagram.

 

This month I’ll be focusing on the concept of “brahmacharya.” In many of the yogic texts, this word refers to the moderation and discipline of one’s sexual energy. But when looking at it more broadly, it allows us to pay attention to how we use all of our vital energy.

Nature operates in cycles: night and day, the changing of the seasons, the moon, etc. These cycles help us to pay attention to our own personal rhythms such as when to sleep, eat, work, play, and exercise. But in our modern age, we are no longer dependent on Nature’s cycles to tell us when to do much of anything, and as a result, many of us feel out of balance.

Here are a five tips to get you back on track to a life of balance and moderation:

1) Get Adequate Rest: Seven (for most men) to eight (for most women) hours of sleep is usually a enough sleep to repair and restore your being. A lot less makes for a frayed nervous system, and a lot more can lead to health problems as well. If you’re often sleep deprived, even sitting for a few minutes with your legs up the wall can have a HUGE positive impact.

2) Exercise: Move your body! But not so much that it takes a toll on your health. Every “body” requires different amounts of physical activity. A good rule of thumb is to move your buns at least 30 minutes, five days a week. Whether you enjoy walking, running, swimming, lifting weights, dancing practicing yoga, having a solo kitchen dance party…The options are endless! But always remember, exercise should energize, not drain you.

3) Nutrition: Channel your inner Goldilocks for this one…not too much, not too little. If you overstuff yourself at every meal and cram lots of snacks in between, then see if you can scale back by one snack, or only fill your plate 3/4 of its usual abundance at mealtime, and notice how you feel. Likewise, if you only drink one green juice for the entire day, and wonder why you feel faint and anxious, try aiming for a few small protein-packed meals throughout the day.

4) Enjoy Your Work: Even if you HATE your job, or get seriously annoyed with your co-workers, see if there’s something, anything about your work that you DO enjoy. Do you make a positive difference in someone’s life or day? Does it earn you a paycheck so that you can survive? Focusing on the positive is proven to help put you in a better mood. And like attracts like. If you’re in a good mood, then who knows what kind of amazing opportunities may come your way.

5) Find Time to Relax: This one seems impossible for many of us. But the benefits of taking even 15 minutes per day to do something relaxing (read, journal, sit outside and listen to the birds, spend time connecting with your friends and family, meditate and clear your mind…whatever tickles your fancy) can have a HUGE impact on your health and well-being.We are all allotted the same 24-hours in a day.

If we can take the time to listen to our natural rhythms, and perhaps pay close attention to Nature’s rhythms too, then we are much more likely to have happier, healthier, more balanced lives.

Spicy Bunny Juice

This amber hued juice packs a punch. Feel free to add an apple if you need a little sweetness in your life.

No, this juice is not make of spicy bunnies. But it might make you feel like a spicy bunny. Cayenne, turmeric, sea salt, and a drop of doTERRA lemon oil give this baby a kick!

Spring has sprung! And while we should be focusing our eating efforts on bitter greens (like arugula and dandelion) sometimes it’s nice to switch up the routine a bit. This juice is a great breakfast or afternoon pick-me-up (as long as it’s accompanied by some clean protein to balance the sugar from the carrots, of course! And handful of almonds will do the trick). It contains turmeric and ginger, both of which are lovely spices that help to quell inflammation and encourage blood flow. Yum yum!

And adding a drop of doTERRA’s lemon oil is also a wonderful way to gently detoxify the body as we start to melt away our winter fat stores and cleanse our blood for spring spryness. Look here for more Ayurvedic spring diet tips.

Make sure to rinse your produce thoroughly before juicing.

Enjoy!

Spciy Bunny Base Ingredients

Ingredients:

3 carrots
1/2 cucumber, skinned
4 celery stalks, de-stringed
1/2 lemon, peeled
1 inch of fresh ginger
1 pinch dried turmeric powder
1 teeny pinch cayenne pepper
1 little pinch sea salt
1 drop doTERRA lemon essential oil

Method:

Place all veggies, ginger root, and lemon in your juicer and juice.

Put juice in a jar (with a tight-fitting lid) and add the remaining ingredients. Shake it, baby, shake it, until all ingredients are thoroughly mixed.

Or, if you don’t have a juicer, place all ingredients into a high-speed blender and blend to smithereens. Then strain over a glass (or not), and sip to your heart’s content.

No, this juice is not make of spicy bunnies. But it might make you feel like a spicy bunny. Cayenne, turmeric, sea salt, and a drop of doTERRA lemon oil give this baby a kick!

Benefits:

Carrot: Carrots are well known for their rich supply of the antioxidant nutrient, beta-carotene, which is GREAT for our eye health. However, these root vegetables are also a great source of a variety of antioxidants and other health-supporting nutrients such as vitamins A, C, K. Studies have shown their effectiveness in the prevention of colon cancer, and their benefits to our cardiovascular health. See here for more health benefits and nutritional information.

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Cucumber: Cucumbers contain three types of phytonutrients which provide with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are also very low in saturated fat, cholesterol and sodium and are a good source of Vitamin A, C, and K, pantothenic acid, magnesium, phosphorus and manganese. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Chile (or Cayenne Pepper): Ah, the beloved chile. A sacred plant where I come from (New Mexico), this pungent pepper has a myriad of health benefits. The phytonutrients found in chile can fight inflammation, clear congestion, boost your metabolism and immunity, while balancing your blood sugar. See here for more health benefits and nutritional information.

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.