There’s nothing like coming home to a warm cooked meal at the end of a long work-day. Here at the LB place, however, being the chef of the family means I’m left to prepare that meal myself. Most days it’s a pleasure, after all, I prefer my cooking to anything I can afford and I adore putting something delicious on the table for my loved one. Except for Tuesdays…. It’s a late start day which means it’s a late end day, making the kitchen the last place I want to be when I return from the grind. Enter slow-cooker. I wish to kiss the inventor of this incredible appliance. Therefore, I would like to officially announce Crock Pot Tuesdays! Yay!

Knowing that I am a set-it-and-forget-it gal, a wonderful colleague of mine gifted me with Fresh from the Vegetarian Slow Cooker, by Robin Robertson. It’s filled with all kinds of amazing recipes, from stews and soups to breads and cake (who knew you could bake in a crock pot.) This morning I got ready the No Hurry Vegetable Curry on p. 124. It was so good. Normally I don’t go for seconds but this dish deserved an encore. The only bad thing about it was The Art Student wasn’t home to enjoy it with me. He’s off learning or something ridiculous like that.  ☺

Here’s the recipe as it’s printed in the book. I made some slight modifications but only minor ones and mostly because I didn’t have the exact ingredients.

No Hurry Vegetable Curry

• 1 tbsp peanut oil
• 2 large carrots, sliced on a diagonal
• 1 medium-size yellow onion, chopped
• 3 garlic cloves, minced
• 2 tbsp curry powder
• 1 tsp ground coriander
• 1/2 tsp cayenne pepper
• 2 large yukon potatoes, peeled and diced
• 8 oz green beans, ends trimmed and cut into 1-inch pieces
• 1 1/2 cups chick peas, soaked over-night and drained or one 15.5 oz can, drained and rinsed
• 2 cups veggie stock
• 1/2 cup frozen green peas, thawed
• 1/2 cup canned unsweetened coconut milk
• salt

1. Heat the oil in a large skillet over meduim heat. Add the carrots and onion, cover, and cook until softened, about 5 minutes. Add the garlic, curry powder, coriander, and cayenne, stirring to coat.

2. Transfer the vegetable mixture to your slow cooker. Add the potatoes, green beans, chickpeas, tomatoes, and stock; cover, and cook on Low for 6-8 hours.

3. Just before serving, stir in the peas and coconut milk and season with salt. Taste to adjust the seasonings.

And voila! A curry sensation that fills your home with a delicious aroma that will welcome you at the door.

And to all you carnivores out there…give this one a try. I’m tellin’ ya, you won’t even miss the meat!

Everyone has a bad day. The weight of the world, no matter how light, can feel like a mountain, and that added stress can get the best of us. Even if you do everything in your power to live a happy, healthy life, moments of “low” are inevitable. It’s how you deal with those moments that counts.

When days like this pop up, it can take a bit more than a few deep breaths to pull you back to calm. The important thing to remember that you’ve got all the tools you need to turn a tough moment into a forgotten memory. Even if there is still a task at hand, the unnecessary worry it brings can be a thing of the past.

Next time you’re feeling the crunch, try out some of these stress management tools…

• Eat something healthy! I know it seems simple but how many times have you reached for something unhealthy to deal with your stress?  Many people are “emotional eaters” and grabbing a clementine instead of a doughnut when emotions run high will not only “feed the feelings” but will give you important phytonutrients to help fight the diseases often caused by stress. Crappy carbs also mess with our cortisol levels which can make you feel even worse. Remember this line when you’re looking for something to munch…Crappy leads to crabby.

• Stretch out your stress or walk out your worries! Twenty minutes of yoga or a quick walk around the block can really make a difference when the weight of the world is weighing you down. It doesn’t need to be a heavy workout session, just a little bit of movement and a whole lot of deep breathing can bring you back to a place of calm. If you’re at work, get up from your desk and get a few minutes of fresh air. “Go make a copy” or take a water break. When you return to your desk, you’ll feel lighter and refocused.

• Talk it out! What is it about stress that makes us want to be not so nice bitchy to the ones we love. Remember that friends and family want you to be happy and often are happy to help you through your tough time. So, be nice to your loved ones. A warm embrace is more comforting than a cold shoulder! Regardless of whether or not they give advice, talking about your problems can make them seem a whole lot more manageable. If you don’t feel like talking, just hang with someone. You’ll remember that you’re not in this alone!

• Take a break! There’s nothing wrong with leaving your troubles for another day. And if a problem needs immediate attention, letting go of the woes will give you the strength you need to get through it.  Stop, take a minute, and remember that everything is going to be okay. For real!

I am once again neglecting my writing. But outside the world of blogging, etc, I’ve been a busy bee.  There are just aren’t enough hours in a day to do it all, especially since I’m still not getting up two hours before I have to leave the house.  Fortunately this is all about to change..and for two reasons. The first…I love to share my thoughts and wisdom, no matter how many people actually sit down to read it. And the second…There’s going to be another challenge. Hooray! Luckily no amount of bone breaking can put a stop to this one. The challenge I speak of? Drum roll please. A thirty day vegan diet. Clap, clap, clap!!!

It all started last weekend when I attended “Vital Signs,” a continuing education event hosted by the Physicians Committee for Responsible Medicine where several innovative and inspiring physicians, including Dean Ornish, MD, John McDougall, MD and Neal Barnard, MD,  spoke to us about the benefits of a plant based diet. Their research is compelling and their claims are pretty undeniable. Will I be converting to vegan now? Not necessarily. At least not yet. Let’s get through the challenge first and then we’ll see. Either way I’m happy and able to continue my nutrition education. And who better than myself to test it out on.

The best part, though, is I won’t be alone. Several patients and practitioners at The Healing Sanctuary have agreed to accept the challenge. It’s very exciting and I’m looking forward to the outcomes. Tomorrow I’m meeting with Pamela Jacobson, successful acupuncturist and owner of The Healing Sanctuary, to discuss the guidelines for the challenge. We’ll be posting regularly on both our websites and encouraging those involved to post as well. June 1st is our anticipated start date. We’ll be spending the next month and a half making sure that we’ve got all our bases covered.  We’ve even got the All-Star on board. I don’t believe every part of this challenge will be easy, but I do expect it to be fun, and best of all – HEALTHY!

And to all you vegan readers out there, your suggestions and support are greatly welcomed and appreciated.

SO…although the challenge has not officially kicked off, tonight’s dinner fits the bill.

Trader Joe’s 17 Bean and Barley Mix. Made with carrots, onions and vegetable broth. Not much bad you can say about that. Stay tuned for challenge guidelines and, as always, trail markers for a path to wellness.

I’ve been spending so much positive time and energy with my nutrition these days, but I’ve neglected to also focus on fitness. My excuse is that I’ve been too busy and unmotivated.  But while picking and choosing the aspects of health that are most convenient will work for a while, its not the way to wellness. The way I see it, nutrition without fitness is like putting premium gas in a car with bald tires…eventually you’re still going to get a flat.

My biggest challenge with incorporating a healthy exercise regime into my schedule is time. Of course!  I’m sure many of you can relate to that.  With my commute and work and shopping and cooking, then digesting and reading and spending time with my significant other, where can I fit in fitness?  I’ll tell you where…in the morning, before I do anything.  That’s how it works for me. And if I’m diligent and committed, I’m okay. If I give myself even a little bit of slack, I’m bound for laziness.

Waking up earlier than I have to is the key to my success, and the hardest part. I really have to drag myself out of bed in the morning. Not because I can’t do it, just because I don’t want to. My covers are warm and my pillow is soft, much more forgiving than the cold, cruel world. But alas, I am an adult, and my days of sleeping in need to come to an end.  There’s just way too much a.m. daylight that I’m missing.

I made a commitment to myself this week that I would start waking up earlier than absolutely necessary and that today I would re-visit my yoga practice. So, bright and early, 7am, I was up and ready to stretch!

I found a free demo video from Myyogaonline.com. I’m seriously considering buying a year membership to this website. It’s only $9.95 a month. That’s cheaper than a yoga class. This 12 minute video was just what I needed to get started. I continued with another 1/2 hour or so of my own routine and I feel great.

Here are just a few of the benefits I experienced from yoga in the morning:

• reduced muscle stiffness and joint compression that occurred during sleep
• an awakening of the senses and the ability get my mind going without caffeine
• a feeling of calm and rejuvenation.

Take some time to examine the challenges you’re facing in regards to fitness. Are you busy like me? Is it a financial reason? Are you injured? Are you just not sure where to start? I hear a hundred excuses everyday from patients who want to be well but can’t seem to overcome one major obstacle, themselves. You are the only real thing standing in your way. Of course time and money and injury are factors, but those can easily be overcome with a little initiative and creativity.  If you want to grow, you can and you will.  Sure you may need to modify, but you are always capable of trying and with a little effort you can be even more than able. You just have to start with the basics.

For me, it’s yoga, then I’ll advance to running. I may even buy some roller-blades. For you it could start with a walk around the block and some light-weight bicep curls. Before you know it, your new routine will be set and you’ll be cruising along on your own path to wellness.

Namaste

So, do we want recipes, do we want info? How a about journal entry first. I haven’t posted much personal for a while.

The weather has warmed. Also windy here on the West Coast! Don’t forget to protect your neck when it’s windy!  Here are a few quick things I learned and practiced today.  Let’s start with the learned part…

I’ve learned…

…this April sun is strong and plants are soaking up their water quickly. I must remember to water mine properly.

…I shouldn’t say “later” to most things. “There is no time like the present.”

…Eating lots of vegetables does not warrant eating lots of dip.

Okay, that’s enough learning. What have I practiced?

hmmm…Okay!

Today I practiced…

…Driving the speed limit. I’ve increased my gas mileage while reducing my carbon footprint. Stress level decreasing.

…in my scope of practice! I helped three patients!

…making creative soups. See below.

Today’s kitchen creation…Asparagus Soup with Ginger. (broth, asparagus (cooked and pureed), lemon, ginger, carrots, celery leaves, salt, pepper, oh and heirloom tomatoes!) Not bad for just using what I had on hand. My fridge is looking a little empty though.  I served it with some guacamoli from scratch and a cucumber salad. Lots of green. Nothing wrong with that.

Have fun when making soup. Just throw stuff in! All you really need is some liquid, veggies and a few herbs and spices and you’ve got yourself nutritional wellness!

Let’s learn a little about asparagus…

Asparagus are almost at the peak of their season in California! States further East can expect to see them as late as July.  They are a major source folate, which assists in cardiovascular health, as well a natural diuretic.  According to WHFoods, woman suffering from premenstrual bloating could benefit from adding asparagus to their meal.  Don’t worry about the strange odor when you pee. That’s just the result of a natural chemical breakdown. What may be a concern is for those who have kidney problems, as asparagus contains purines. Excessive amounts of purines can lead to an excess of uric acid in the blood. Excessive uric acid in the blood can lead to gout, kidney stones and kidney failure. We don’t want this.  If you are unsure about your blood levels, you can always request a blood-work panel from your primary care provider. The best advice I can give, always pay attention to how you feel.

Carbohydrates get a bad rep. Luckily, of all the demons in the starch underworld, sweet potatoes are low on the evil scale. Sweeter than their white (potato) counterparts, but with fiber to keep their glycemic index low, these ruddy tubers are tasty like candy without the blood sugar spike! And like most naturally colorful edibles, they are dense with nutrients and health promoting anti-oxidants. Next time the corner of your plate is looking bare, I say look to the so sweet potato.

Tonight I made baked sweet potato fries. What a treat!

(adapted from a recipe by Skinny Chef)

Ingredients

• medium sized sweet potatoes
• olive oil
• salt & pepper
• rosemary

Directions

• Cut sweet potatoes into “fry” size sticks. Coat with olive oil and salt.
• Arrange on a parchment paper lined baking sheet. Make sure they aren’t touching.
• Bake at 400º for 25 minutes or until crispy on the outside and soft on the inside.
• Sprinkle with a little more olive oil, pepper, and rosemary and return to oven for another 5 minutes.

These better bad boys were so good there was no need for ketchup.

I served them alongside some cranberry pork and stuffed artichokes. Holy goodness!

Sorry vegetarians and practicing Catholics. I’m a sinning meat-eater for now.  Technically it was Saturday in NY by the time we ate. Jesus may forgive me but will the swine community be so kind? One day I’ll get it right.

Question…what do vegetarians give up for Fridays during Lent? (not a joke, I’m genuinely curious.)