The Yin and Yang of Food

So I LOVE cooking! But there is one thing I enjoy almost as much as cooking, grocery shopping! I love going in with my list (yes it is necessary) and filling my cart with fresh veggies, fruits and whole grains!

I recently just went read through a chapter for my school (Integrative Nutrition) where I was studying the Yin and Yang of foods. The main focus was centered around cravings (don't we all have them) and I left the session wanting to share all of my new learning's with the world! Although cravings will be another blog post I wanted to share the root of where many come from.

Yin and Yang. Polar opposites. Gravity (Yang) and centrifugal force (Yin). They both work together whether we are aware or not. Up and down, in and out. This law translates into the food we eat, and our bodies take huge notice to this law!

YIN FOODS:

-White flour

-Milk, yogurt

-Alcohol

-Caffeine

YANG FOODS:

-Red meat

-Eggs

-Cheese

-SALT

As a society, eating the standard American diet, many eat both extreme YANG and YIN foods that are  highly processed, high in fats, salts and chemicals.  And because of this, it creates extreme imbalances in the body, creating cravings. If you are eating extreme Yang foods your body will crave extreme Yin foods.

 Over time, eating in such extremes will create symptoms like headaches, diabetes, cancer, and the number one killer in America, heart disease. Over time many people turn to over the counter drugs, less sleep, more stress. When did it become normal for us to take aspirin daily??)

The only way to lessen these cravings is to incorporate BALANCING FOODS into our diet.

-Leafy greens

-Whole grains

-Vegetables

-Some fish

-Fruits and nuts

THINK ABOUT THIS: When you have a diet full of balancing foods and eat them consistently you find yourself having more energy, sleeping better, having a balanced mood, less stress, AND YOU HAVE LESS CRAVINGS!

So back to shopping for food at the grocery. When you are looking for foods, keep in mind the balancing foods. I am not saying you must avoid the Yin and Yang (I love me some pizza on Friday nights which happens to be very Yang and salty!) but it will benefit your overall health and cut down your cravings if you base your diet around BALANCING FOODS.

Another way to speed up the cooking process is pre-washing and pre-cutting. Sometimes (wait all the time) I have things that happen unexpectedly and I need a quick meal (or else I know I am going straight to the nearest cafe) so when time is crunched, I have all of my food ready to go!

Here is a look at some Balancing foods with some yin and yang thrown in there too!

Top shelf: Cowboy caviar (recipe below) cabbage, broccoli, cauliflower, mushrooms.

2nd shelf: Carrots, kale, chives, parsley.

3rd shelf: Strawberries, red bell pepper, hummus, cheese.

4th self: Yogurt and eggs.

Have your veggies and fruits washed and ready to eat!

Sliced cabbage. Great to throw some stir fry, salads, or burritos!

Parsley. Great for adding flavor to anything!

Kale, I add this stuff to everything! Such a great super food filled with nutrients!

Apples, grapefruits, lemons, kiwis, watermelon and a ton of bananas (graham goes through these like crazy!)

Veggies and root vegetables. Yams, red potatoes, garlic, onions, avocados, and tomatoes!

Whole Grains! Pasta, pita pockets, couscous, and almonds (nuts and seed). I also always have shelled hemp seeds, and chia seeds to throw in anything and everything!

Need some inspiration? One of my favorite recipes (vegan) is the perfect option when preparing ahead of time so you can enjoy it over and over again without a ton of time in the kitchen.

 Pita Pockets filled with quinoa, cowboy caviar, and yams

 This took me about 10 minutes to put together and it was more than amazing! Slice and cut the yams and cook until tender. I had pre-cooked the quinoa, otherwise cook according to box (about 15 minutes).

RECIPE:

1 green bell pepper

4 vine tomatoes

1 onion (optional)

1 can of black beans (drained and rinsed)

1 can of black eyed peas (drained and rinsed)

1 can of corn (drained and rinsed)

1-1 1/2 cups of your favorite Italian Dressing

Mix and ready to serve! This is a great salsa for dipping or you can add it to a salad, to rice or burritos like I did. Make it your own and have fun with these great flavors!

ARE YOU MANIFESTING YOUR HIGHEST PURPOSE?

January was a time for new year's resolutions. Discipline, exercise, meditation, dieting, or finishing that project are all common goals that tend to fall away by the beginning of February. How do we keep our attention focused and on track?

From the perspective of the chakra system, manifestation of our dreams is a top down process that begins in consciousness, or the 7th chakra and then goes up through increasing layers of density until it becomes whole and real. This step by step process, if followed, can be exhilarating - because it brings results.

Here's how it works...

First we have to think of something. We call this an idea, which is what we get when the Self (I) connects with the Divine (Dea). Connecting with the divine brings infinite possibilities. We can "think" of anything - being a opera singer or flying to the moon. But that doesn't mean we can manifest it. Bringing our ideas into fruition requires condensing them into ever more specific levels of reality.

Once we think of something, we can't help but imagine it (chakra 6). Here we imagine further details: color, shape, timing, even how it feels and sounds. Our idea becomes a little more real because we can "see" it.

Once our visualization begins to take shape, we start to talk about it (chakra 5). We relay our ideas to other who may be a part of the process and this brings us into a relationship (chakra 4). As we communicate our ideas within relationships, we may meet resistance, refinement, or support. That depends on how we communicate.

Finding the right relationships to manifest a goal is an important part of the process. Once you find those relationships, the next step is the actual doing (chakra 3). Every project has tasks, and this is where most people fall down. "I didn't want to have to do THAT part." How we keep our will intact has to do with the clarity we bring down from the top combined with the energy we drawl up from the earth. How much energy do we give our obstacles and distractions (phone, TV, Internet, sleep, chores) versus our chosen goal?

Once the will is focused and activated, the dream begins to take shape. We find ourselves miraculously drawling in what we need as we bring things together (chakra 2). This is where the popular law of attraction comes in - which is just one law among many.

If we complete every step and fulfill all the tasks on our to-do list, our project comes into manifestation - bringing us to the first chakra, to completion, to having our finished form and to enjoying the fruit of our efforts.

What's difficult is that we meet resistance at each level. Just as a meteor meets resistance from the atmosphere, each chakra carries obstacles that must be cleared. Limiting beliefs, lack of imagination, poor communication, inner voices, unbalanced relationships, weak will, lack of passion, and failure to complete are the most common ones.

Creation is ecstasy when the obstacles are removed. It is what we are here to do:

to create from the divine for the Divine.

The times are calling all of us to become master manifesters. It's time for a miracle. How are you going to create one?

Blackberry Breakfast Bars (Vegan)!

So I got this reciped from a new vegan cookbook I have, Color me Vegan by colleen Patrick-Goudreau. It is a very unique book because she organizes her recipes into colors. A while back, I had a post about eating meals that offer a variety in all 7 colors. So being a very colorful person, I liked this book from the very beginning!

After skimming through it, these breakfast bars where the first thing on my list! The picture I have on my blog (fruity muffins) are one of my FAVorite things I have made so far and I couldn't wait to make something fruity AND of course, vegan again!

Here is what you need:

2 cups of blackberries (or rasberries)

2 tbsp granulated sugar (I used turinado)

2 tbsp water

1 tbsp Fresh lemon juice (about 1/2 lemon - I used a little more)

3/4 tsp ground cinnnamon, divided

1 cup all-purpose or whole wheat flour (I used whole wheat flour)

1 cup quick-cooking oats

2/3 cup firmly packed brown sugar

1/4 cup ground flaxseed

1/8 tsp baking soda

1/2 cup nondairy butter

1.) Preheat oven to 350 degrees. In  medium saucepan, combine blackberries, sugar, water, lemon juice, and 1/2 of the cinnomon. Cover and bring to a boil. Reduce the heat and remove the cover. Simmer, uncovered, for about 8 minutes, stirring frequently. I had to mash my berries a little bit with a spoon.

2.) After you mash them and simmer for about 8 minutes, set aside

3.) In medium bowl, combine the flour, oats, brown sugar, ground flaxseed, the remaining cinnomon and the baking soda. Stir in the melted butter, and mix until throughly combined. I had to mash with my fist to get it to mix completely.

4.) Press half of the flour-oat mixture intoan  ungressed 8x8-inch pan, set the other half aside. Bake in the oven for about 15-20 minutes, until golden brown.

5.) Bring crust out of the oven and pour the blackberry mixture over top. It will sizzle and smell so delicious you want to gobble it down, but be patient! Spread the remaining crust over top (in chunks) and then lightly press down.

6.) Bake in the oven for another 15-20 minutes. Be careful not to let it burn! I put it on the top rack. When done, let cool completely and then cut!

I must admit, I made these when I was cooking dinner and had to have one for dessert! These were so crunchy, creamy, sweet, and tangy at the same time one was plenty. Who said vegans can't make delicious breakfast bars (or dessert!) This is a MUST TRY!!!

PER SERVING: 151 calories, 6g Fat, 2g Protein, 22g Carbs, 2g Dietary Fiber, 0mg cholesterol, 14mg Sodium

I added this delicious bar to my breakfast, oatmeal with blueberries, shelled hemp seeds, chia seeds and almond milk. I also added a side of pinapple and this kept me going until my mid-day snack after yoga. Enjoy this guilty free bar for breakfast or dessert!

Taking care of your skin!

So I have been on a mission lately to find the best skin care and make-up products out there that are vegan, planet friendly and do not test on animals. I must say, this challenge was a little more difficult than I had imagined! I have never been one to go out and spend a ridiculous amount on anything so budget was my main concern on this quest.

After asking around to all of my friends and searching online everyday I finally came across an AMAZING skin care line! It is called derma e and I am in love I must say!

derma e® Does…

• •  Use only the finest natural ingredients available.
• •  Use proprietary scientifically proven ingredients.
• •  Use organic ingredients when they are available, meet our quality requirements and appropriate for a formula.
• •  Use ingredients that are anti-aging, firming, and optimize the health of the skin.
• •  Produce formulations that offer the ideal active ingredient concentration for maximum effectiveness and safety.
• •  Use a gentle but effective preservative system that is paraben free.
• •  Provide full disclosure on all product labels.
• •  Back all products with a 100% money back guarantee of satisfaction.
• •  Provide consumer education and straight, honest answers to consumer questions.
• •  Use an environmentally friendly approach to ingredients, packaging & marketing.
• •  Offer a free gift with purchase and reward programs to loyal customers.
• •  Encourage customer feedback.

derma e® Does NOT…

• •  Use comedogenic (pore-clogging) ingredients such as mineral oil or lanolin.
• •  Make unsupported claims about product effectiveness.
• •  Create or ‘make up’ ingredients or ingredient names.
• •  Use small token amounts of ingredients solely for marketing purposes.
• •  Use animal by-products, animal testing, or ingredients that are not cruelty-free

giving back

At derma e®, we believe that we all have a responsibility to contribute to our local and world communities. Working towards that goal, derma e® regularly donates to various organizations such as:

•  Special Olympics
•  World Wildlife Fund (WWF)
•  Heal the Bay Santa Monica
•  The Paraguay Project
     •  Guyra Paraguay
     •  Global…Infancia
     •  Clyde E. Bay Foundation
• Brittany Foundation
• The Coalition to End Family Violence
• Meet Each Need with Dignity (MEND)
• Beauty Bus …as well as women’s and homeless shelters, additional animal welfare groups and other environmental organizations. Many of us at derma e® also regularly donate our time as volunteers in the community.

environmental commitment

derma e® is constantly striving to lessen our impact on the environment and improve our conservation efforts within our organization.

2009 marks the second year derma e® has been manufacturing with wind energy, reducing the company’s environmental footprint by matching 100% of conventional electricity use with clean, renewable energy. This renewable energy purchase supports derma e® in their continuing effort to completely offset carbon dioxide (CO2) emissions.

Additionally, derma e® products contain:
•  Non-GMO (Genetically Modified Organisms) ingredients.
•  Ingredients sourced from environmentally friendly farms that practice sustainable agriculture.
•  Organic ingredients whenever possible.
•  100% recyclable packaging.

So you must be wondering, how much is is this stuff? SO AFFORDABLE!! I wanted to get the best results so I bought a total kit consisting of an exfoliate, cleanser, toner, eye cream and  moisturizer and my order was under $100! And the best part is, I went through and customized everything to fit my skin type. I must say I have been using it for a little over two weeks and my skin looks cleaner, healthier, brighter - NATURAL!

When you use this product you feel like you are cleaning your face with fresh papayas and avocados. When you run the moisturizer over your face it is more than taking care of your skin, it puts you in a wonderful GROUNDED mood for rest of the day and evening. It is simply the best!

So here is a look at what I bought:

A light, oil-free formula that works quickly to safely remove eye makeup, leaving your skin fresh and ready for your favorite eye crème or moisturizer. Chamomile and Cucumber extracts soothe, refresh, and tighten skin while Eyebright extract protects against inflammation and irritation. Bilberry extract promotes healthy circulation, and Green Tea extract delivers important antioxidants to the delicate skin around the eyes. Suitable for all skin types and for those who wear contact lenses.

PRICE: $12.75

This unique natural exfoliating scrub combines Dead Sea Salts to draw out impurities with Papaya enzymes, Cornmeal and Apricot shells to softly exfoliate skin, smoothing away dull surface cells for fresh, radiant skin. Enriched with soothing Chamomile, this scrub is gentle enough for daily use.

PRICE: $11.95

Gently condition and rebalance your skin's delicate chemistry with Papaya and Soy Milk Refreshing Skin Toner. This soothing formula gently removes residues of facial soaps, cleansers and dead skin cells, while restoring your skin's natural pH balance. Enriched with Papaya, Soy Milk, Allantoin and Panthenol to purify, hydrate and calm dry, irritated skin. This alcohol-free toner closes pores and prepares skin for maximum absorption of your favorite derma e® moisturizer. Especially formulated for normal and sensitive skin types, this hydrating toner will leave skin feeling clean, awakened and refreshed.

PRICE: $10.95

derma e®'s Problem Skin Cleanser gently removes built-up oil and debris, unclogs pores and helps condition and nourish the skin to prevent future breakouts. This unique cleanser utilizes a special blend of herbal ingredients (Tea Tree, Willow Bark, Rosewood, Lavender and Chamomile) that has been shown to be very effective on acne and blemish-prone skin. Their natural antibacterial, anti fungal and anti-inflammatory properties effectively treat bacterial infection. This cleanser also helps reduce sebum production, and stimulate healthy new cell growth. Regular use will help balance your complexion and your skin's own oil producing capabilities, and reduce the occurrence of breakouts. Excellent for either oily or dry skin types and will not leave a residue nor irritate the skin.
PRICE:$15.50

A unique blend of botanicals including Yarrow, Horse Chestnut, Gingko Biloba, Witch Hazel, and Eyebright extracts that promotes healthy circulation, helps strengthen leaky capillaries, and reduces swelling and inflammation. Additionally, two powerful antioxidants, Pycnogenol® and Green Tea Extract, protect skin structures from free radical damage and also support healthy circulation. This velvety smooth eye crème treats dark circles and undereye puffiness, leaving the skin around your eyes bright, healthy, and radiant. Suitable for all skin types.
PRICE: $19.75

Take a look at this amazing company for yourself! http://www.dermae.net/ you will be blown away by all of the different products to choose from. It is always encouraging to see a  company with good strong values that is all for protecting the planet!

Stay tuned for my favorite make up line! You will not want to miss out on this!

Aparigraha: The practice of selflessness

I started this blog with the intention of combining my journey with yoga and the experiences of cooking whole foods, and it has been such an amazing adventure already! I have been engulfed in so many books lately (because that is my thing) and have started my classes to become a health coach at the Institute of Integrative Nutrition that has brought such inspiration to my already burning desire: health and yoga.

I want to share with you a chapter from one of my favorite books, Yoga and Vegetarianism. This part of the book was focused on Aparigraha, the fifth yama, which means "greedlessness".

"Whatever joy there is in this world all comes from desiring others to be happy, and whatever suffereing there is in this world all comes from desiring myself to be happy."

When we desire happiness for ourselves at the expense of others, it is called "greed". Patanjali recommends that yogis seeking enlightenment should try to live a simple life based in moderation rather than excessive consumption. In other words, "live simply so that others may simply live".

Real needs are not wrong; wants, on the other hand, can become problematic. If you step back and take a big look, we are in the midst of a global crisis caused by insatiable human greed. The more we have, the more we want! Influenced by media imagery and advertsing, we have become habituated to look outside ourselves for happiness and, in the process, have created powerful addictions that drive our choices. Each time we allow an outside stimulus to program our actions, we allow our inner power of discrimination to atrophy a bit, leading to furthur addiction.

In reading this book, I have realized that I and many of us have become so out of touch with our innermost selves that we do not know where need ends and want begins. As a yogi it is importnt to practice self reflection. This gives rise to viveka (discrimination), out of which arises wisdom, which leads to making decisions that lead to enlightenment and not deeper ignorance.

"Earth provides enough to satisfy every man's need, but not every man's greed."

Touching a little into vegetarianism, over 52 BILLION animals are killed for food worldwide every year.  Anyway you look at it these are staggering numbers, especially if you consider the population of the United States is around 340 million and that there are over 6 billion beings on the entire planet. One could easily call this amount of animal slaughter excessive!

The relationship of humans to the Earth and all of its creatures has been largely opportunistic, explotiative, and violent. It has resulted in a system of subjugation, domination, and exploitation.

There is an alternative: live so your own life enhances, rather than impoverishes.

"When we let go of holding on to things, our hands will be open to recieve everything"

This grounding message deserve a grounding meal, so I will leave you with a delicious recipe to try when you need the feeling of calm, awareness or "selflessness". Adopt this vegan meal and practice Aparigraha for a moment!

Dijon Mustard Rosted Cauliflower and Mushrooms with a side of Wild Rice and Veggies

1.) Cook rice according to directions
2.) Heat oven to 350 degrees
3.) Mix 1 tbsp of Dijon mustard with 1 tbsp of olive oil and mix in cauliflower and mushrooms
4.)Bake the cauliflower and mushrooms 5-10 minutes and them flip cooking another 5 minutes until brown
5.)Mix fresh tomatoes and brocolli (uncooked) over rice. I added some rosemary and chives for flavor!

Spicoli burgers with flatbread

I must admit I have been feeling a little bland lately. I have been going to the store, picking out the same veggies and then coming home and making the same dish with a few things added here and there. I bought "eat, drink & be vegan" by Dreena Burton a couple a weeks ago and was more than excited. But was reminded of why I steer away from cook books, they can be extremely overwhelming!!! I wanna make this and this and this and I need this mixer and that strainer and then....ya it sits on my shelf collecting dust. But I was determined this time. If I am going to be a vegan I am going to have to start cooking like one!

Spicoli Burgers

These paties are crisp on the outside and soft and moist on the inside! If you don't like hemp seeds you'll change your mind after a bite of these totally awesome patties. Serve them on there own or inside a pita bread (which is what I did) with veggies and condiments.

Recipe:

2 tsp Olive Oil

1 1/4 -1 1/2 cups onion, diced

1/8 tsp sea salt

freshly ground black pepper to taste

3/4 cup red bell pepper, diced (I bought them pre diced)

2 cups cooked rice

1 cup shelled hemp seeds

2 medium cloves garlic, quatered

2 tbsp ketchup (I excluded this mainly because I forgot!)

1 tsp Dijon mustard

1 tsp dried oregano

1 tsp dried thyme

1/4 tsp dried ground sage

1 cup cooked rice (You add this in AFTER you have processed all the ingredients)

1/4 cup flour (To coat the patties in. I used Quinoa flour)

In a frying pan on meduim heat, add oil, onions, salt, and black pepper and saute for 3-4 minutes until onions start to soften. Add bell peppers and saute for another 5-6 minutes, until onions are fully softened.

In a food processor (I was SOOO excited to use mine!!!) combine sauteed onions and peppers, 2 cups of cooked rice, hemp seeds, garlic, ketchup, mustard, oregano, thyme, sage, salt and puree until farily smooth, scraping down the sides of the bowl if needed.

Transfer to a bowl and stir in remaining rice (1 cup cooked). This gives the mixture some more texture!

Refriderate for at least 30 minutes (I put mine in the freezer for about 10 and then in the fridge to speed up the process) to firm up. Remove from the fridge and form patties with your hands. Place flour evenly on a plate and lightly dust both sides of each patty, shaking off excess.

In a frying pan on medium-high, heat oil. Add patties, 3 or 4 at at time, and lightly flaten with a spatula. Cook for 6-9 minutes on each side, until golden brown and a crust has formed.

I cut up a tomato and some leafty greens for my toppings and then had some flatbread to top it off!



I had a ton of patties left over that I put in the freezer. They will be great to chop up and put in a salad or over quinoa/rice. My stomach has never done well with soy patties or "fake meat" and I have always wanted to eat some sort of sandwhich. This was so tatsy I actually ate more than Graham!!! He told me I had a lot to live up to after this meal :) Enjoy!

Are you eating whole foods?

I have been a vegetarian for a little over two years now and throughout that time have tried to go vegan once but decided I wasn't ready for the task. When I came back from my yoga conference a few months back I was more determined than ever (after my intensive "Food of Yoga") to give my body what it wanted, not what I thought it needed. And to my surprise, reflecting back my diet has been mostly vegan. But the main thing I have learned is that MY BODY likes this diet and not everyone can thrive on a vegan diet. My body loves the vital nutrients from the abundance of fruits and veggies, but most of all it thrives on the foods that are "whole".

As humans, we seem to be confused or thrown off my the term "whole foods". When our life consist of hectic schedules and gruling life styles we tend to reach for the thing with the least amount of effort...the Tim Hortons on every corner or that cliff bar that comes in every flavor. But the truth is these foods are foreign to our bodies. When we ingest them our body actually works HARDER to break them down. And then when it does, it has all sort of "enriched" vitamins or minerals to act as if they are suppling our building materials for muscle, hormones or vital parts of our cells.

Meat lover or not, add WHOLE foods into your diet for a whole week and really notice the change. But don't be decieved by labels that say "whole wheat" or "whole grains" because sadly, we are lied to more than we know. It is all about the INGREDIENTS. Companies may be able to get away with lying to us about the amount of trans fats in our food but they cannot get away from listing the ingredients on the label. Take a moment to look over it, you body will thank you!

So I went into the kitchen with the intention of cooking a meal consisting of whole foods and I came up with a vegan friendly meal that was perfect!

My recipe:

-Barley (I tend to cook this in bulk but choose an amount that works for you)

-Sweet potatoes (not yams, yes they ARE different)

-Eggplant

-Kale

-Chia Seeds

-Walnuts

-Sunflower Seeds

-Shelled Hemp Seeds

1.) Cook Barley according to directions. This usually takes about 30-45 minutes because it is so dense. But all you have to do is boil it so you can easily do something else while it cooks.

2.) I mixed in Chia Seeds (about 2 tbsp) while there was still moisture in the barley so they would absorb the left over liquids.

3.) Chop up sweet potatoes and cook over olive oil until brown and tender. I added some parsley for flavor!

4.) On the side, cut up eggplant and cook over low heat until tender and slightly brown. Do not cut the eggplant too early becuase it tends to turn brown very quickly once oxygen hits it!

5.) Add in Kale and sautee for 3-5 minutes. I added some more olive oil to the kale so it was not as "tough".

6.) Time to eat! Add the Barley and sweet potatoes and then pour over the kale and eggplant!

This meal was so easy to make because it was made up of whole foods that are easy to prepare and great for your body. It is so reasuring to know what we are feeding our bodies. I hope you enjoy!