Today, I lectured at U of I to a health organizations class about alternative healthcare, and my passions: nutrition and wellness. This is the 3rd semester I have had the opportunity to do so, and it was amazing. These young people were engaged. They had great questions. And they kept me on my toes, God bless 'em. It was fantastic.
These are the things I love - talking to people who want to know about health and true wellness, and educating these individuals or groups, especially when they want to pass along the knowledge they gain - whether it be through social contacts or as a profession.
Teaching and wellness are true passions of mine and speak to my heart. I am on a high that I haven't felt for a long time. It is so important to do the things we love. If these are our profession, then we are doubly blessed. This not only brings income but joy and peace that are so important to our health and wellness.
An aside: Recovering from the brain injury is slow and steady. And after 7 1/2 months, it was great to re-emerge onto the academic scene. I also plan to host workshops and seminars for the community. After all, I don't want to catch a fish to feed one; I want to teach people to fish so they can feast for a lifetime.
Thanks to Miranda and Steve for the opportunity to do this.
Wednesday, October 10, 2012
Thursday, August 11, 2011
Salad Dressing Recipes
I love to cook, and I love to make healthy things...in case you hadn't figured that out already.
Today, a patient, who is trying to avoid sugar, asked me what to do about salad dressings, since they have so much sugar. I suggested making her own. Years ago, my friend Diana made her own balsamic dill vinaigrette. It inspired me to think differently about salad dressings and to have a little fun with the creative and very tasty process. I have listed below some of my favorites. So Ms. M., thank you for the inspiration to write down the following:
Raspberry Rosemary Vinaigrette
1 c. extra virgin olive oil
1/2-2/3 c. white wine vinegar
1 c. raspberries (fresh or frozen), pureed in blender or food processor
2 T. fresh rosemary, chopped (can substitute with 1 -1½ T. dried rosemary)
White Wine Mustard Dill Vinaigrette
1 c. extra virgin olive oil
2/3 c. white wine vinegar
2 T. mustard
2 T. fresh dill (can substitute with 1 T. dried dill)
Balsamic Vinaigrette
1 c. extra virgin olive oil
2/3 c. balsamic vinegar
1 clove garlic
2 T. fresh dill (can substitute with 1 T. dried dill)
Tarragon Balsamic Vinaigrette
1 c. extra virgin olive oil
2/3 c. balsamic vinegar
2½ T. fresh tarragon (can substitute with 1-1½ T. dried tarragon)
Parsley Rosemary Vinaigrette
1 c. extra virgin olive oil
2/3 c. balsamic vinegar
1 clove garlic
2 T. fresh parsley, chopped
2 T. fresh dill (can substitute with 1 T. dried dill)
2 T. fresh rosemary, chopped (can substitute with 1 -1½ T. dried rosemary)
Parsley Basil Oil*
1 c. extra virgin olive oil
2 T. fresh parsley, chopped
2 T. fresh basil, chopped
*Can turn into a vinaigrette with adding 1/2-2/3 cup of favorite vinegar.
Please feel free to use your favorite vinegar(s) in these recipes for a different twist. The same goes with the herbs. This is definitely a license to be creative and let your taste buds sizzle.
To your health and the enjoyment of delicious food…or as my 22 month-old niece likes to say, “Mmm mmm, delicioso.” Enjoy!
Monday, August 1, 2011
Farmers Markets in the Area
Take advantage of the fresh produce, meats, cheeses and other delectables, organic and non-organic, along with all the extras available at the local farmers markets.
To our health and that of the entire community. Enjoy!
Champaign-Urbana Public Health District Marketing Wellness
Tuesdays
201 W. Kenyon Rd, Champaign
Tuesdays: 1-5:30
Accept WIC farmers market vouchers and LINK card
Farmers Market on Historic North First Street
(north of University)
Thursdays: 3-7 pm
Urbana Market at the Square
Illinois & Vine (Lincoln Sqaure)
Saturdays: 7-Noon
To our health and that of the entire community. Enjoy!
Champaign-Urbana Public Health District Marketing Wellness
Tuesdays
201 W. Kenyon Rd, Champaign
Tuesdays: 1-5:30
Accept WIC farmers market vouchers and LINK card
Farmers Market on Historic North First Street
(north of University)
Thursdays: 3-7 pm
Urbana Market at the Square
Illinois & Vine (Lincoln Sqaure)
Saturdays: 7-Noon
A Little Tuscany, a Little Napa and Cannellini Beans
This weekend, I was perusing a favorite cookbook. The chef is 1st or 2nd generation Italian and lives in Napa Valley, California. I love the freshness of Tuscan cuisine and that of Napa. Lots of vegetables, lots of herbs, and plenty of sunshine and nutrients. Two recipes called for cannellini beans. And while I did not make either of the recipes, I took inspiration from each to create a dish that delighted me immensely. Now I just need to figure out what to call it. No creative juices on that front at the moment. Oh well. On to the good stuff...
All ingredients are organic unless otherwise notes:
2 c. cannellini beans
2 cloves garlic
3 medium carrots
3 stalks celery
3 cups fresh basil
1/2 medium onion
Sea salt (Portuguese) to taste
Cook the cannellini beans. 4 cups of water for 2 cups of beans. Bring to a boil then let simmer on medium-low to low heat. Cook until tender (2-3 hours depending on heat level). Several recipes call for draining and then adding more water and boiling again, etc. Feel free to use your best judgment here. I am merely relaying my methods over the weekend - no draining and adding more water - same water the whole time.
While beans are still al dente, add 2 cloves of garlic, minced. Cook for 10 minutes. In the interim prepare the carrots and celery. Thinly slice and finely chop both and add to the beans and garlic. Cook 25 minutes. Chop basil and thinly slice and chop onions. Just prior to removing from heat, add basil for 2 minutes. Remove from heat and drain and excess water. Then, add onion. Let cool 20-30 minutes and enjoy. It's great hot or cold.
Serves 2 as a main dish, 4-6 as a side dish.
Cannellini beans would be great a million different ways. More vegetables, different herbs. The beans have a nice flavor and pick up the essence of the vegetables and herbs with which they are cooked. These beans are loaded with plenty of protein and fiber to give that added boost with the added benefit of helping to stabilize blood sugar and cholesterol levels. Add the nutrient-rich vegetables and herbs and you get a dish that packs a great punch on all levels: tons of antioxidants, vitamins, minerals, phytonutrients, good carbs, protein. It's a winner any way you look at it.
To your health...enjoy!
All ingredients are organic unless otherwise notes:
2 c. cannellini beans
2 cloves garlic
3 medium carrots
3 stalks celery
3 cups fresh basil
1/2 medium onion
Sea salt (Portuguese) to taste
Cook the cannellini beans. 4 cups of water for 2 cups of beans. Bring to a boil then let simmer on medium-low to low heat. Cook until tender (2-3 hours depending on heat level). Several recipes call for draining and then adding more water and boiling again, etc. Feel free to use your best judgment here. I am merely relaying my methods over the weekend - no draining and adding more water - same water the whole time.
While beans are still al dente, add 2 cloves of garlic, minced. Cook for 10 minutes. In the interim prepare the carrots and celery. Thinly slice and finely chop both and add to the beans and garlic. Cook 25 minutes. Chop basil and thinly slice and chop onions. Just prior to removing from heat, add basil for 2 minutes. Remove from heat and drain and excess water. Then, add onion. Let cool 20-30 minutes and enjoy. It's great hot or cold.
Serves 2 as a main dish, 4-6 as a side dish.
Cannellini beans would be great a million different ways. More vegetables, different herbs. The beans have a nice flavor and pick up the essence of the vegetables and herbs with which they are cooked. These beans are loaded with plenty of protein and fiber to give that added boost with the added benefit of helping to stabilize blood sugar and cholesterol levels. Add the nutrient-rich vegetables and herbs and you get a dish that packs a great punch on all levels: tons of antioxidants, vitamins, minerals, phytonutrients, good carbs, protein. It's a winner any way you look at it.
To your health...enjoy!
Wednesday, June 22, 2011
Quesadillas...and Painting
Last weekend included a project and fun food with my mom. I have been waiting to paint my kitchen for nearly five years. I saw the color the moment I stepped into my house as I moved in. A bright sunny yellow, the color of plaster walls soaked with sunshine in Tuscany. Brings peace to my mind and joy to my spirit. My mother came up for the occasion to help and offer guidance. We did a lot of laughing. However, before we embarked on our painting spree, we made great quesadillas to provide the energy and sustenance we would need to last til midnight.
Quesadillas are a family favorite, and I always like to try new things, making something a bit different than the norm. And while this is not a severe departure, it was new and fun for us, not to mention healthy and hearty. Hope you enjoy.
Black bean mixture - made with dried black beans (cooked), organic onion, cumin, sea salt, and pepper
Organic short and long grain brown rice
Organic ground beef with organic cumin, sea salt and pepper
Organic roma tomatoes
Organic onions
Fresh organic cilantro
Organic tortillas
Mixture of Italian cheeses
Fresh pico de gallo from a favorite local Mexican restaurant (El Toro rules!)
We stuffed these quesadillas full, and in turn, Mom and I were stuffed. With all the great food we indulged just a bit, eating a few bites of a light, delectable strawberry cake from another favorite local restaurant (Jim Gould's). Then, it was time to paint. Walls soaked with sunshine, hearty healthy food, a little sweet, and great fun with my mom does the body and soul good - at least it does this body and soul good.
To your health...and joy.
Quesadillas are a family favorite, and I always like to try new things, making something a bit different than the norm. And while this is not a severe departure, it was new and fun for us, not to mention healthy and hearty. Hope you enjoy.
Black bean mixture - made with dried black beans (cooked), organic onion, cumin, sea salt, and pepper
Organic short and long grain brown rice
Organic ground beef with organic cumin, sea salt and pepper
Organic roma tomatoes
Organic onions
Fresh organic cilantro
Organic tortillas
Mixture of Italian cheeses
Fresh pico de gallo from a favorite local Mexican restaurant (El Toro rules!)
We stuffed these quesadillas full, and in turn, Mom and I were stuffed. With all the great food we indulged just a bit, eating a few bites of a light, delectable strawberry cake from another favorite local restaurant (Jim Gould's). Then, it was time to paint. Walls soaked with sunshine, hearty healthy food, a little sweet, and great fun with my mom does the body and soul good - at least it does this body and soul good.
To your health...and joy.
Friday, May 27, 2011
Warding Off the Illustrious Cold: Onion Wild Rice Soup
I haven't had a cold in over a year, but one finally caught up with me. The stars aligned. In two weeks time the following occurred: I ate out more than I like. I held a sick child two days in a row. I was sleep deprived and very stressed. Then, I ate something that upset my stomach, which was the last straw. These were enough to put me on the bench for a few days.
The above is not my natural routine. I eat out only on occasion. I eat a diet rich in organic fresh whole foods - lots of lean meats and poultry, vegetables and fruits (generally at least 5 daily), whole grains. I also drink plenty of water and occasionally enjoy mineral water. Pellegrino is my favorite, Gerolsteiner a close second. I tend to get a fair amount of rest and also build in ample margin, allowing myself time for rejuvenation and refreshing. This generally works to keep me healthy. For example, even given the horrendous cold season last fall and this spring (and my significant exposure), I had not succumbed to infection as so many had.
Taking care of ourselves is important, something I need to be reminded on occasion. It is the very thing that keeps us vital, healthy and able to give to and take care of others. To take care of myself last night, I made a nice hearty soup (but light enough for spring) with lots of nutrients to boost the immune system. Onions have lots of sulfur compounds to help kill infection, the carrots vitamin A and lots of phytonutrients. And celery is touted to clean the blood (don't know the mechanism on this.) Then, there is the protein, B vitamins and trace minerals in the rice. All in all, it's a great combo, one of the first things to which I turn when I start to feel flu-like symptoms. Hope you enjoy.
Onion Wild Rice Soup
1 medium onion, chopped
2 medium carrots, chopped
2-3 stalks of celery, chopped
1 1/2-2 c. wild rice, cooked
3 1/2 c. water
1 t. parsley, dried
1 1/2 t. basil, dried
Salt and pepper to taste
Note: I prefer to use fresh herbs. When using fresh herbs, generally 2 times the amount of dried.
Cook rice prior to making soup. Generally 2 1/2 c. of water to cook 1 1/2 c. rice. Yields ~2- 2 1/2 c. rice. Saute onions in 1 T. olive oil, 1 T. butter until translucent. Add water. Cook 15 minutes on medium low heat (to extract essence of onion). Add carrots, celery and rice. Cook 10 minutes. Add herbs, salt and pepper. Simmer 2-3 minutes.
Enjoy. To your health and mine. Hope you have a great Memorial Day.
The above is not my natural routine. I eat out only on occasion. I eat a diet rich in organic fresh whole foods - lots of lean meats and poultry, vegetables and fruits (generally at least 5 daily), whole grains. I also drink plenty of water and occasionally enjoy mineral water. Pellegrino is my favorite, Gerolsteiner a close second. I tend to get a fair amount of rest and also build in ample margin, allowing myself time for rejuvenation and refreshing. This generally works to keep me healthy. For example, even given the horrendous cold season last fall and this spring (and my significant exposure), I had not succumbed to infection as so many had.
Taking care of ourselves is important, something I need to be reminded on occasion. It is the very thing that keeps us vital, healthy and able to give to and take care of others. To take care of myself last night, I made a nice hearty soup (but light enough for spring) with lots of nutrients to boost the immune system. Onions have lots of sulfur compounds to help kill infection, the carrots vitamin A and lots of phytonutrients. And celery is touted to clean the blood (don't know the mechanism on this.) Then, there is the protein, B vitamins and trace minerals in the rice. All in all, it's a great combo, one of the first things to which I turn when I start to feel flu-like symptoms. Hope you enjoy.
Onion Wild Rice Soup
1 medium onion, chopped
2 medium carrots, chopped
2-3 stalks of celery, chopped
1 1/2-2 c. wild rice, cooked
3 1/2 c. water
1 t. parsley, dried
1 1/2 t. basil, dried
Salt and pepper to taste
Note: I prefer to use fresh herbs. When using fresh herbs, generally 2 times the amount of dried.
Cook rice prior to making soup. Generally 2 1/2 c. of water to cook 1 1/2 c. rice. Yields ~2- 2 1/2 c. rice. Saute onions in 1 T. olive oil, 1 T. butter until translucent. Add water. Cook 15 minutes on medium low heat (to extract essence of onion). Add carrots, celery and rice. Cook 10 minutes. Add herbs, salt and pepper. Simmer 2-3 minutes.
Enjoy. To your health and mine. Hope you have a great Memorial Day.
Tuesday, May 17, 2011
Finding Peace
It is so easy to become bogged down with the day-to-day of life that we leave no time for what I like to call margin. Margin is the space we leave in our lives for restoration, time to be refreshed, rejuvenated, and yes, restored.
Margin can look like a million different things. For my mother it would be spending time in her perennial beds, digging in the dirt and enjoying her flowers. My brother, being a landscape architect in the wiles of New York City, would be similar. My sister shares their passion for digging in the dirt, along with jumping on a trampoline and time alone with God. For my dad it is snowmobiling. For my sister-in-law it is getting out of the city and to the ocean, especially if the temperature is above 90 degrees. For my brother-in-law it is things like fantasy football, sports (especially the St. Louis Cardinals), nature, and snowmobiling with my dad. For me it is a combination of those things and more. I love nature, and taking a walk in the woods is wonderful. Sitting by the ocean is tops. Horseback riding, a quiet day to sip tea by the fire and read a great book. A good movie. Laughing with my girlfriends. (I recently heard of a study that found 1 hour of laughing with your girlfriends is the same as an hour of yoga. Fabulous!) Time alone with God every morning. Writing. All these things and more are ways that I step back from life's toils and busy-ness and refresh.
Yesterday after work, it was a walk in the park, touch a few trees, smell the blooms on a crab apple tree, then home for good food. Great for the soul. When we take time, even if it is a few minutes each day, to breathe or get quiet, it refreshes us. There are great physiological implications as well. These practices allow our often overstressed nervous systems to quiet. When this happens, our hormones and blood sugar stabilize, our heart rates and blood pressure decrease, our minds clear; we can regain our focus and breathe.
I cannot stress the importance of this enough. We need to take time for the things that refresh us as much as we need to eat nutritious foods and exercise. Time to breathe isn't a luxury; it's a need. And when we don't take time to do it, even if only for a few moments, each day, we pay a heavy price. We age more quickly, our health and bodies deteriorate, and we place ourselves at greater risk to develop chronic illnesses. Not good.
Consider this a license to relax and have a little fun. I encourage you to make a list of 10 things you love to do and that make you laugh out loud. Then, do one of those things every day.
Enjoy and reap the life-changing benefits of taking time to restore. It brings more peace than you can imagine.
Margin can look like a million different things. For my mother it would be spending time in her perennial beds, digging in the dirt and enjoying her flowers. My brother, being a landscape architect in the wiles of New York City, would be similar. My sister shares their passion for digging in the dirt, along with jumping on a trampoline and time alone with God. For my dad it is snowmobiling. For my sister-in-law it is getting out of the city and to the ocean, especially if the temperature is above 90 degrees. For my brother-in-law it is things like fantasy football, sports (especially the St. Louis Cardinals), nature, and snowmobiling with my dad. For me it is a combination of those things and more. I love nature, and taking a walk in the woods is wonderful. Sitting by the ocean is tops. Horseback riding, a quiet day to sip tea by the fire and read a great book. A good movie. Laughing with my girlfriends. (I recently heard of a study that found 1 hour of laughing with your girlfriends is the same as an hour of yoga. Fabulous!) Time alone with God every morning. Writing. All these things and more are ways that I step back from life's toils and busy-ness and refresh.
Yesterday after work, it was a walk in the park, touch a few trees, smell the blooms on a crab apple tree, then home for good food. Great for the soul. When we take time, even if it is a few minutes each day, to breathe or get quiet, it refreshes us. There are great physiological implications as well. These practices allow our often overstressed nervous systems to quiet. When this happens, our hormones and blood sugar stabilize, our heart rates and blood pressure decrease, our minds clear; we can regain our focus and breathe.
I cannot stress the importance of this enough. We need to take time for the things that refresh us as much as we need to eat nutritious foods and exercise. Time to breathe isn't a luxury; it's a need. And when we don't take time to do it, even if only for a few moments, each day, we pay a heavy price. We age more quickly, our health and bodies deteriorate, and we place ourselves at greater risk to develop chronic illnesses. Not good.
Consider this a license to relax and have a little fun. I encourage you to make a list of 10 things you love to do and that make you laugh out loud. Then, do one of those things every day.
Enjoy and reap the life-changing benefits of taking time to restore. It brings more peace than you can imagine.
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