Thrive 9 to 5

Sweet Potatoes and Apples - Recipe

2009-10-06T21:01:34Z

Honey-Glazed Sweet Potatoes with Apples

High in fiber (7.8 grams) and protein (4.2 grams), this side dish of sweet potatoes and apples is a must try for the fall. Soul-warming comfort food to pair with any meal.

3 large sweet potatoes (peeled and cut into 1" pieces)
3 large granny smith apples (peeled and cut into ½ pieces)
1 large onions (cut into 1" wedges)
3 TBL olive oil
¼ cup of honey
1 tsp salt
¼ teaspoon nutmeg
¼ teaspoon cinnamon
¼ teaspoon cayenne pepper

Directions: Roast the yams. Preheat the oven to 350 degrees F. Toss all ingredients in a large bowl to combine. Transfer to a baking dish, stir occasionally until yams are tender, about 45 minutes to one hour. Increase oven temperature to 500 degrees F and bake until liquid evaporates and yams are browned, 10 to 15 minutes. Serve immediately.

Want more help boosting your immune system?

2009-10-06T21:00:45Z

Want more help boosting your immune system? Click here for information on Shaklee's new breakthrough in immune protection, Nutriferon. This supplement includes immune-strengthening plant extracts that increase the production of your body's natural interferon - a critical activator in the immune system. It's been tested to rapidly activate your immune system's defenses and mobilize your immune system's search and destroy teams.

Sink into your senses and enjoy autumn!

2009-10-06T20:58:45Z

"Now Indian summer arrives, a change of season that's more a sense memory than a date on the calendar." --Sarah Ban Breathnach, Simple Abundance

As the arrival of autumn brings shorter days and colder nights, you may notice the urge to nest and nurture. Embrace it and go with it! In Chinese medicine, fall represents a return to the roots, a time of restoring and building your qi (pronounced "chee") for next spring. It's not a time for growth, but for consolidation.

Autumn is time to clear away the completed projects and open up to the inner wisdom that you can experience in activities such as contemplation, writing, reading and nurturing your family as part of your preparation for the depths of winter.

If you tend to race through the season, oblivious to its glorious colors, sounds and tastes, catch yourself now, before it's too late. Stop what you're doing and sink into your senses.

One of the most common challenges many of my clients face is how to live in the moment. Always on the go, our heads are either re-living the past by re-hashing the "shoulda's, coulda's or woulda's" or focused on the future and planning our next set of activities.

One of the easiest ways to learn how to enjoy each moment as it unfolds, is to get out of your head and invigorate your five senses. Take some time this month to:

Sight: Soak in the vibrant colors, the leaves and the landscape turning to red, dark brown and golden hues.
Smell: Even the air smells better this time of year! Enjoy the crispness of the atmosphere, apple pies baking or a freshly carved pumpkin.
Sounds: Notice the rustling leaves, the last lawn mower runs of the season or the crickets and birds preparing for the cold weather.
Touch: Break out the down comforter or your favorite blankets to get warm.
Taste: Apples, cider, squash. Go for locally grown favorites and savor the tastes.

This is the season of the harvest, the fruition of all growth of spring and summer. Receive all the benefits from your work during the last six months. The seeds we have sown, now shall we reap.

Savor each moment of the season!

Strengthening your immune system in prep for the flu season

2009-10-03T21:13:55Z

I wanted to share a newsletter I just received from my holistic physician at the George Washington University Center for Integrative Medicine on preparing for the flu season.

Flu Season: The Basics
by Dr. Lynne David, MS, MSOM, ND, LAc

Flu season is quickly approaching and people are talking about vaccines and preventative measures. The swine flu hasn't developed into the epidemic once expected.

A recent statement from the World Health Organization declared that there has been no H1N1 swine flu virus mutation detected that might make the virus more virulent than as seen in the spring. "It is not causing more severe illness than before", says WHO spokesman Gregory Hartl. "There have been no changes in the behaviour of the virus."

It's a personal choice to vaccinate or not to vaccinate. It's important to note that the vaccine has not been evaluated long-term, and adverse effects are always possible. Additionally, according to Bloomberg (Jul 29, 2009), "GlaxoSmithKline and Novartis [have relied] on a U.S. emergency declaration to use experimental additives in the vaccine solution to boost the limited supply of available shots." These additives have not undergone stringent safety testing.

Peter Collignon, director of infectious diseases at the Australian National University's medical school states, "This is the biggest mass vaccination we have done in world history and we are doing it on data so far which shows this virus is not a lot worse than seasonal influenza. There is a real worry that the fear makes us do things out of proportion to the risk." (Bloomberg, Sep 18, 2009).

So, what if you'd like to avoid the risks of a vaccine, but would like to protect yourself and your family against the swine flu and also the common flu this season? There are many things that you can do that are both protective and will ultimately have a positive impact on your health:

~ Wash your hands often and especially after using public transportation/ facilities and having contact with others.

~    Get adequate sleep: go to bed at a consistent time, optimally by 10pm and rise at a consistent time when you feel rested.

~    Eat a nutritionally dense diet. Include lots of freshly, locally produced vegetables and fruits. Choose "whole grains" rather than processed, "white" grains and flour products. Select quality animal foods, preferable locally produced/ organic meats, poultry, eggs and dairy foods. Wild fish will be healthier than farm raised fish. Drink lots of filtered water every day.

~    Get plenty of fresh air, sunlight and exercise every day.

~    Keep your stress to a minimum and find ways to manage the stress that you have. Consider acupuncture, reiki, hypnosis, meditation, yoga, taiqi and qigong.

~    There are several supplements that can help optimize your immune system and general health. Keep in mind that supplements vary greatly in quality and additive content, so choose your vendor wisely! Generally, your highest quality supplements will come from your natural health care practitioner and health food stores. Lesser quality supplements will be found in grocery stores and drug stores. Look at the list of ingredients and evaluate the product based on what it contains (organic/ wild-crafted nutrients, foods, herbs) and what it doesn't contain (colorings, flavorings, preservatives, gluten, corn, oxides, etc.).

     * Take a vitamin D3 supplement (2000 IU for adults;
1000 IU for children) everyday.

     *Take a spoonful of good quality cod liver oil every day.
My favorite brand is Green Pasture's fermented cold liver oil (www.greenpasture.org).

     *Take some immune-bolstering herbs: either Echinacea angustifolia or Andrographis every day.

     *Take an immune-supportive medicinal mushroom combination every day. Look for maitake, reishi and shiitake.

These are some basics that can help you and your family stay healthy this season.

Day 10: fell off the bandwagon

2009-08-05T00:51:27Z

Well 1/2 way through and had a couple of urges today. Oh well, tomorrow I can start fresh and see how I make it through the last 10 days.

Breakfast
Decaf coffee with cream: I felt dizzy after drinking one cup. Not jittery, but couldn't focus my eyes very well.
water

Lunch
Watermelon gazpacho: a delightful and refreshing dish adapted from Cat Cora

Snack
Shaklee Cinch chocolate snack bar, absolutely decadent

Dinner
Grilled portabello mushroom with grilled onions; fresh green beans
Piece of homemade (and garden-grown) zucchini bread
Chai tea

I did hit a bodypump class at the gym and went for a brisk 30 minute walk after dinner. So I got some good exercise in today. Back on the bandwagon tomorrow.

Days 9: feeling energized

2009-08-04T13:30:47Z

I felt pretty energized today and got a lot of work done!

Day 8
protein shake
blueberries
water

Lunch
salad: fresh garden lettuce with chick peas, drizzled with olive oil and lemon
herbal tea

Snack
chai tea

Dinner
skipped dinner wasn't that hungry! took my supplements (vitalizer, 1 tsp carleson's and 1 tsp vivix) and drank tons of water

Healthy summer reading -- top wellness books

2009-08-03T01:21:57Z

I don't know about you, but I'm getting tired of listening to all of the talk about "reforming our healthcare system" in the news. "Is it good for you," "what will change," "how much will it cost" and "who is going to pay for it?" And more importantly, will it ever pass or will the "talk" just eat up space on TV and in the papers for another year?

Don't get me wrong, reform is important - we all know that our healthcare system is a mess and we pay too much for care. But I think we need to balance the air time with information on how we can take control of our own health and keep ourselves healthy, happy, out of the hospital and off of prescription drugs.

How about a good book to empower you? I've read a couple of amazing books this summer and wanted to share the list. They're not exactly beach romance novels, but they each offer a different perspective about our body's natural healing intelligence.

Check out these titles from your library or local bookstore:

CLEAN by Alejandro Junger, M.D.

You may have heard about "detox diets" and other drastic measures to cleanse (juice cleanses, fasts, detox pills, etc.). This book provides one of the most balanced and reasonable approaches to cleansing that I have seen, and it mirrors advice from my holistic doctor. Dr. Junger discusses how most of our common ailments - colds, viruses, allergies, extra weight, restless nights, indigestion, itchy skin, acne, depression and anxiety - are a direct result of toxic buildup in our system. Our current diets of sugar, fast food, processed food and alcohol as well as our chemically-filled environment are creating the toxic build-up, weakening our body's natural detoxification process. The book does a great job of explaining how the build-up occurs and how we can reactivate the natural process to get rid of it. He provides a 7-day, 14-day or 21-day cleanse menu with great recipes, if you're thinking a detox might be for you.

The End of Overeating: Taking Control of the Insatiable American Appetite by David Kessler, M.D.:

Dr. Kessler, the former Food and Drug Commissioner under Presidents Bush and Clinton, provides a fascinating read about how our bodies and minds change when we consume foods high in sugar, fat and salt. He explains how food manufacturers - including those that supply chain restaurants - create products by manipulating these ingredients to stimulate our appetites and drive us to keep craving the foods. I always thought eating grilled chicken at a chain restaurant was healthy - but manufacturers actually inject the meat with added sugar and oil. The thought of it makes me cringe. This book was my impetus to try Dr. Junger's 21-day cleanse to try to banish my cravings for sugar and fat! The book will change the way you look at food forever.

The UltraMind Solution by Mark Hyman, M.D.:

If you know anyone suffering from depression, anxiety, memory loss or attention problems, this book provides an in-depth look at the diseases of the mind and offers alternative healing solutions to prescription drugs. Dr. Hyman believes that the "truth is that these 'diagnoses' are all the result of a few basic problems with our biology, and if we pinpoint the biological problems, fix them, and allow the body's naturally healing intelligence to take over, we can repair our brains." The book explores what we do to our bodies that has a profound effect on the brain. He discusses nutrients, foods and lifestyle practices to keep our brains healthy.

Happy and healthy reading!

Day 8: rainy sunday

2009-08-03T00:59:45Z

I slept in late today -- couldn't get myself out of bed. I don't know if it was the steady rain or the detox waring me out.

Once I got up, I felt pretty alert and energized. Here's the menu from today:

Breakfast
herbal tea
water

Lunch
protein shake
protein bar

Dinner
fresh green beans
roasted pork and sauerkraut

I cheated twice today (scoop of peanut butter and a chai tea with milk)...but I had a much larger victory. I took my cousins bowling today and managed to only take in the aroma of their french fries, chicken nuggets, chicken fingers and hamburger. I didn't steal one fry!

Day 7: it's saturday and i'm sleepy

2009-08-01T20:41:00Z

Almost a third of the way through!

I felt very sluggish this morning. I woke up at 7 am, but was ready for a quick power nap by 11 am.

I started to re-read sections of Dr. Junger's "Clean" book to get re-energized for another two weeks and contemplated why I started this journey in the first place. For me, it's all about clearing the heaviness, fogginess and lack of clarity that comes with too much sugar, pasta and bread and alcohol. I also have a dairy allergy and while I can live without eggs, milk and cheese, I really love cream in my coffee and absolutely love butter on my bread. I was working with a holistic doctor who suggested that if I can eliminate dairy from my diet for 3 months, I may be able to eliminate the allergy. I've never been able to get rid of cream and butter for 3 months!

Junger states that a "cleanse is a way of harnessing the body's natural intelligence." "The detoxification function is a joint venture of many organs and systems that work in harmony to neutralize and eliminate toxins, both the 'inner,' the by-products of normal metabolism, and 'outer,' toxins we eat, breathe, or absorb through our skin and intestines. The function involves the liver, the intestines, the kidneys, the lungs, the skin and the blood and lymphatic circulatory system." Basically, we tax our bodies to the limit when we consume processed foods, sugar, alcohol, as well as dairy and wheat which can cause inflammation. Detox is a way to give our digestive system a rest by consuming liquid and lighter meals, allowing the body to naturally get rid of excess toxins and heal itself.

Day 7

Breakfast
1 cup millet
1 cup blueberries
decaf tea
water

Lunch
Shaklee cinch shake
Water

Snack
Watermelon
Few tablespoons of "Go Raw" granola. I picked this up at my health food store, it's a new product. Gluten free, dairy free, no GMOs, hand made. However, watch your serving. 1/4 of the bag is 442 calories!

Dinner
Stuffed peppers: grilled peppers stuffed with grilled chicken and sauteed onion. Swap the rice for millet. Very tasty
Water

Day 6: going strong

2009-07-31T21:02:04Z

This is the furthest I've ever made it on a cleanse. I usually cave by the fifth day. Last time I tried Junger's Clean program, I cheated with pepperidge farm butterfly crackers and then it was all over.

It's day 6 and I'm still going strong. No desire for bread or butterfly crackers today.

Breakfast
one peach
couple slices of watermelon
decaf tea

Lunch
Shaklee cinch shake with a scoop of protein mix, blended with ice and rice milk

Supplements
1 strip of vitalizer; 2 nutriferon, 1 tsp Vivix (resveratrol for cell re-growth) and 1 tsp Carleson's fish oil (extra dose of pure omega 3s for more brain power)

Dinner
I heated up some soup I found in the freezer -- homemade lentil and spinach soup. Yum!

Day 5: Detox cleanse

2009-07-30T18:21:08Z

Today is all about getting organized -- clients, business and life in general.

I was really craving a cup of coffee with cream this morning, but I released the urge and made a cup of herbal tea instead.

And I've got another challenge this evening -- we're going to Olive Garden for my aunt's birthday. Parties with my family are always huge -- involving tons of food and drink. I guess I'll be ordering plain lettuce with olive oil and vinegar and a glass of water among a table of pasta, bread and wine!

Breakfast
cup of herbal tea
cup of oatmeal with cinnamon

Lunch
Bowl of millet topped with leftover pesto from yesterday
--Lightly brown 1 cup of millet in a saute pan. Then boil two cups of water. Pour toasted millet into water, simmer for 30 minutes. Makes plenty of leftovers.

Snack
1 peach before dinner

Dinner
I made out OK at the Olive Garden -- their salmon and steamed broccoli was delicious. It wasn't organic, Alaskan salmon...but it will do. Add that to one bottle of san pelligrino and I left completely full. It actually felt pretty easy passing up on the bread, wine and fried calamari...even the cheesecake looked plastic-y. I finally feel like this detox is making a dent in my cravings!

Today did include 3 solid meals, so I'll have to make it up with 3 liquid meals tomorrow.

Day 4: Detox Cleanse

2009-07-29T17:53:32Z

I get a breather today -- no meetings, no travel...and I even have time to grocery shop!

Day 4 Menu:

Breakfast
water
decaf tea
couple slices of watermelon

Lunch
Diver scallops with homemade pesto
--Saute fresh scallops in olive oil, 1 1/2 minutes each side.
--Blend the following in a food processor: fresh basil, pine nuts (no parmesan for the detox version!), garlic and a little olive oil.
Top scallops with pesto and serve warm.

For the detox purists, scallops are a "do not eat" food, but they looked so good at the fish market and I only ate 5.

Snack
Shaklee lemon and cranberry snack bar
Decaf iced tea

Dinner

Chickpea salad (adapted from Cooking Light)

1/4 cup of chopped fresh parsely
1/4 cup of kalamata olives, pitted and chopped
1/4 cup of banana peppers, chopped
2 teaspoons chives
1 teaspoon fresh rosemary
2 15-ounce cans, rinsed and drained
3 TBL fresh lemon juice
1 TBL olive oil
2 garlic cloves, minced

Combine the first six ingredients in a bowl. Combine juice, oil and garlic, stirring with a whisk. Drizzle over beans; toss to coat; chill and serve.

I had a little headache this afternoon and feel a little groggy right now. I guess the toxins are working their way out -- or I'm feeling the effects of the "unpure" scallops!

Day 3: Detox cleanse

2009-07-28T22:39:14Z

Another crazy day -- 100 miles of driving and 5 hours of meetings. I'm doing pretty well, just craving my morning coffee. But it's not for the taste, it's more for the comfort of a warm drink with cream. But I managed to avoid the coffee stop this morning, as well as the coffee/danish/bagel table at the meeting. And it felt empowering to say no!

I packed my herbal tea bags, just in case. Good thing, because they offered hot water without the tea!

The menu is getting old, so tomorrow I'll have to spice it up a bit, since I'll have some time to shop and cook.

Here's the Day 3 menu:

Breakfast
cup of blueberries
herbal tea
water

Lunch
Shaklee shake
And a bite of a lemon/cranberry bar, delish, but it's got honey and some other ingredients on the "no" list. So just a bite won't hurt :)

Dinner
a cup of brown rice (finished the leftovers, so on to something else tomorrow)
steamed green beans with a drizzle of olive oil and salt; and I picked them right out of the garden, can't get any fresher than that!

Dessert
A juicy peach!

My head feels pretty clear. And I do feel sluggish, but it may be the 80+ degree heat and humidity. I'm also getting bored of the menu, I'll add some chicken or fish tomorrow...yum!

Day 2: detox cleanse

2009-07-28T22:11:53Z

I had a 6 hour drive today and managed to avoid the lure of the fast food rest-stops along Routes 15 and 78 in rural PA. The key? I planned my meals ahead of time and really want to commit to this detox for 21 days. I've also put it in my head how disgusting fast food is -- even the salads -- lord knows where the salad comes from and the idea of injecting salt and oil into the grilled chicken is repulsive. (Good visuals when you start to cave...)

Here's my day 2 diet:

Breakfast at the hotel:
1 cup of plan oatmeal
1 green apple
herbal tea (apple-cinnamon)

Lunch (enjoying the warm breeze out on a bench on the National Mall)
1 cup of brown rice (kept cold in the cooler)
2 cups of fresh Jersey blueberries
bottle of pellegrino water

Snacks in the car
mix of pumpkin seeds, almonds and goji berries
1 fresh peach
more water mixed with a Shaklee energizing tea (yes, this has caffeine, but just a tad)

Dinner
Shaklee shake with rice milk
more blueberries

I felt pretty energized all day, didn't have any major cravings and no sign of a caffeine headache (the tea must have helped.) And slept like a baby.

Day 1: Detox cleanse

2009-07-26T21:50:17Z

I'm motivated to cleanse, again!

David Kessler's "The End of Overeating" is motivating me to try a 3-week (yes, 21 day) detox cleanse. His book describes how the food industry manipulates fat, salt and sugar content in processed foods so it's at a level where we keep can't help ourselves and keep coming back for more. According to Kessler, we've rewired our brains so we're hooked on processed foods.

Taking things into my own hands, I'm going to see if I can get rid of my sugar and caffeine cravings once and for all. Or at least get them under control. It takes 21 days to form a habit, so here's my experiment to see if I can reverse my coffee, bread and pasta habits for veggies, fruits and whole foods.

Day 1:
I made it through my family's weekly trip to the coffee shop sans java and cream and sans bagel. Instead, I sipped on an herbal tea - Tazo's Passion tea.

12:30 pm
Shaklee protein shake with rice milk. 110 calories and 14 grams of sugar.

3:30 pm
Mid-afternoon snack. Hungry, but not ravenous. Munched on some home-grown cucumbers and Jersey Fresh blueberries.

5:00 pm
Dinner. Again, hungry, but not ravenous. 1/2 cup of brown rice and green beans fresh from the garden, drizzled in olive oil.

It's 6 pm, and I'm not even craving my evening coffee. Whoo-hoo!