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SarahLawrenceCHHC

Spring Lentil Soup

Welcoming Spring with a warm lentil and mushroom soup.  It was 50 degrees here in New Hampshire today, but the ground is still blanketed with snow.  In the early days of a new season, we are invited to lean in.  Transitioning is often more comfortable when we work with food to aide the shift.

So, a pot of beautiful Spring Lentil Soup is in order for our family table today.  Rich with immune supportive mushrooms, this soup could be had in the depth of winter (but I would make it thicker and more hearty with the addition of white beans).  

To make it:
Heat 1 Tablespoon of olive oil in a soup pot and saute~
1 large onion, minced
3 cloves garlic, peeled and minced
1 Tablespoon ground cumin
1 teaspoon ground coriander

Add ~
1 cup each diced celery and carrot
2 cups crimini or button mushrooms, minced
1 cup green lentils
6 cups vegetable or mushroom stock

Simmer until the lentils are tender and the broth is rich... about 45 minutes. Taste and season with salt and pepper.

Serve with a salad.  On our table tonight -- torn Romaine and Kale with caramelized yellow beets and maple walnuts  -- its' about the most perfect pairing.  

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SarahLawrenceCHHC

Warm Banana Bedtime Smoothie

This is just one of those comforting cups that makes the world a little better.  Truth.  It takes about 10 seconds to mix up, so there's no excuse for not giving it a go at the end of a busy day.  I whip it together about an hour before I want to hit the sack.  The ingredients work together to ease your transition into sleep.  It's a beautiful thing.  

Here's the WHY behind the ingredients:

❤️Banana contains an amino acid called tryptophan that helps raise serotonin levels. Serotonin helps to regulate sleep. Bananas also contain magnesium and potassium which are natural muscle relaxants.

❤️Blackstrap molasses contains sleep supportive calcium, magnesium and B-6. The high glucose content boosts higher tryptophan levels(supporting serotonin and making you feel tired.)

❤️Coconut milk contains healthy fat that help coax sound sleep by supporting satiety and balanced blood sugar.

❤️Turmeric reduces inflammation and supports brain, joint and liver health

❤️Ginger is a natural anti-inflammatory that can help relieve aches and pains. For sleep, it’s the melatonin content that seals the deal!

❤️Nutmeg is a natural relaxant in small doses.


Try it yourself:

Blend until smooth (and even a little warm, if you like)
1 peeled banana
1 Tablespoon Blackstrap Molasses
1 cup coconut milk
1 teaspoon ground turmeric or 1/2 inch piece of fresh turmeric root
1/2 teaspoon ground ginger or 1/4 inch piece of fresh, peeled ginger root
dash of ground nutmeg.

Jump over to Instagram for a pic.
For more ideas on bedtime drinks, check out my article on Fitlife!


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SarahLawrenceCHHC

Charming Chia

Chia is A.M.A.Z.I.N.G!

The Reset Tribe can indulge in a luscious chocolate chia pudding for breakfast.
Sweet and satisfying... this pudding checks packs a protein and omega 3 punch and gets you 2/3 of your way to your fiber goal for the day.

Join the TRIBE. You are only a few clicks away from getting everything in your inbox.
The RESET is a no-deprivation plan for Detox with Whole Foods, lots of self-loving, stress busting, full on support, so you can smash your goals this season!

Join now! The Reset Tribe is your Tribe.

You'll love the daily support, delicious recipes and divine detox tools!

Click here for details and your link to sign up!
Chia

SarahLawrenceCHHC

Oil Pulling -- Be a Pro in 60 seconds!

Curious about Oil Pulling? Learn how in 60 seconds --- easy, fun and great benefits when you do this daily.

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SarahLawrenceCHHC

Ditch and Switch! DIY Non-Dairy Yum!

Have you ditched dairy and joined the alternative milk tribe?  If you have then you know that there are some crazy cool milks  on the market shelves these days!  Gone are the days of sickeningly sweet soy milk as the only sad option... the dairy free can now choose from Almond, Amaranth, Cashew, Coconut, Hemp, Rice, and Soy! Oh, My!  

While choices are great, when was the last time you took a look at the ingredients on the back of your favorite alternative carton?  It's surprising how much EXTRA junk goes into these bevvies and it's not good. What is good is that making your own alternative milk is as easy as 1-2-3.  Stick with me and try it for yourself.  You'll never believe how easy it is!  


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Homemade Nut Milk

1 cup raw almonds or cashews, soaked overnight in 2-3 cups of clean water, then drained
4 to 5 cups of water
2 teaspoons pure vanilla extract
3 dates, soaked for 20 minutes or use stevia or honey

Directions:
  1. Place the nuts in your blender with about 4 to 5 cups of water. A Vitamix makes quick work of this task, but any high speed blender or food processor will do the job. Blend on high for 45-60 seconds until smooth.

  2. Strain the nut milk through a nut bag. Almonds will leave behind quite a bit of pulp that can be dehydrated or dried and added to your baking.  

  3. Add the milk back to your blender and process again with vanilla and dates if you are going for a sweetened and flavored milk.  Pour into a clean glass jar or pitcher and store in the fridge.  Best to use within a week.


Homemade Oat Milk

1 cup gluten-free oats, soaked overnight in 2-3 cups of clean water, then drained
3 cups of water

Directions:
  1. Place the oats and water in your blender.  Blend on high for 30-45 seconds until smooth.

  2. Strain the oat milk through a fine mesh colander or strainer. The oat pulp can also be saved and added back into a bowl of oatmeal, used as an addition to baking or can be added to smoothies to help yield a creamier texture.

  3. Oat milk is thinner than nut milk, but naturally sweeter.  You can sweeten and flavor just like you would nut milk.

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Sarah Lawrence

Warming Chai, DIY Warming Balm AND a chance to win!

Wow, is it chilly here in New England this morning! I'm pulling out a mug of cinnamonny chai and rubbing some warming balm into the soles of my feet... and I'm keeping on my fuzzy socks until the sun comes out!  {{don't judge!}}  It is June, right?! Anyway, if you're game to try, I've posted my recipes for my favorite Coconut Chai and Warming Balm below!  I'm also including a blurb about the bennies of Coconut Milk (which apply to Coconut Oil too).  I alternate dairy free milks depending on my mood and on what I have in the pantry... coconut, hemp, almond and cashew are easy to store and easy to blend into your perfect milk! (I'm hooking you up with my DIY Coconut Milk Recipe too... :)  ) I want to hear from YOU!  What do you do when you are chilly?  What is your go-to, warm-me-up, comfort-in-a-cup drink?  What other tricks do you have up your sleeve?  Share...  I'll be picking ONE or TWO people to send a tin of my gorgeous Warming Balm or a Chai Lip Balm... I'll let you choose.  But, you can't win if you don't share!  Get to it!    ********************************************************************* coconut-729059_1280
5 Health Benefits of Coconut Milk
  1. Calcium and Magnesium powerhouse ~ Coconut milk is higher in calcium than regular milk and almond milk! It is also rich in magnesium which can help relieve and ease sore muscles and promote a sense of calmness for relaxation and sleep.
  2. Nutrients galore ~ Coconut milk contains iron, selenium, sodium, calcium, magnesium, phosphorus and potassium, as well as vitamins C, E, B1, B3, B5 and B6.
  3. Immune System Booster ~ Coconut milk and coconut oil contain lauric acid, which is anti-viral, anti-bacterial and anti-fungal. It’s a great tool to support a healthy immune system.
  4. Weight Management ~ The body uses the short and medium-chain fatty acids in coconut for energy. The fiber in coconut milk is also great for helping you feel full and satisfied AND it’s great for your colon!
  5. Dairy Free, Nut Free and Vegan ~ allergy friendly for those who need to be dairy-free, nut-free, soy-free and gluten-free.
DIY Coconut Milk
  • 2 cups unsweetened shredded coconut
  • 4 cups water
What you will do:
  1. Soak coconut in the water for an hour
  2. In your vitamix or high speed blender blitz everything – the coconut and the soaking water. You want to blend on the highest speed for about a minute. You’ll see that the solids will dissipate and the whole mess will get insanely creamy --- watch the sides of your pitcher for the change!
  3. If your blender doesn’t get the mixture completely smooth, go ahead and strain everything through a clean nutmilk bag or clean coffee filter.
NOTE:  you can add a little vanilla extract and a few drops of liquid stevia if you want to change the flavor.  Also, for DIY Coconut Cream, reduce the amount of water to 2 cups.  You may need to add a little water as you blend, depending on the moisture content of the coconut that you start with! Warming Coconut Chai What you will need:
  • 1 can full fat coconut milk
  • ¼ tsp clove or 2 whole cloves
  • ½ tsp cardamom or 1 cardamom pod
  • 1 tsp cinnamon or about 1 inch of cinnamon bark
  • ½ inch fresh ginger, skin removed and minced
  • black tea – 2-4 teabags, depending on how strong you like your chai
  • raw honey, stevia, or coconut sugar (usually a tsp or two will do if you need it sweet)
What you will do:
  1. Crush any whole spices (not the ginger) in motor and pestle or put them in a baggie and gently bash them with a rolling pin; a clean coffee grinder also works as does a quick spin in your high speed blender with the coconut milk. Whatever your method, grind the spices and combine with the coconut milk.
  2. Heat coconut milk, ground spices and ginger to a simmer.
  3. Add tea bags and simmer for about 5 minutes, then shut off the heat and cover; the longer you let this steep, the deeper the spiced flavor will be – 10-15 minutes.
  4. Taste the mixture. Does it need sweetener or is the cinnamon enough?
  5. Strain your concentrate through a sieve or tea strainer.
  6. Reheat the concentrate and add some water to thin it if you like.
Whipped Chai Balm

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Sarah Lawrence

Saturday Strategy... and a confession!

Hello my loves!  Do you do Saturday Strategy sessions? Not sure what that is?  Read on and I’ll share one way that I use them… plus, there’s one of my favorite juice recipes is down at the bottom, so read on! Confession:  My joints are killing me this week!  It’s Saturday and I should be doing some laundry and enjoying time outside with my family… but, I am taking a moment to take stock of where I am, where I want to be and what I need to do to get there.  It’s a Saturday Strategy Session.  I highly recommend them!  Here’s how I do it --- you can follow my lead by getting out a piece of paper or opening up a blank doc on your PC.  Write the headings, “Where I am,” “Where I want to be,” and “What I need to do to get there.”  Then, check in with yourself, honestly.  When you’re done you will have a snapshot of your experience and an idea of what your next step needs to be.  Here’s mine: Where I am: In the midst of a flare.  In pain.  Right arm, from shoulder to fingertips. Left wrist and hand. Both femurs are sore.  Little toes are on fire.  Clothes are pull on, pull over, slide on.  Sleep is choppy, though I am waking fine.  Mild fatigue. Occasional severe fatigue in the afternoons.  Mood is ok, still on the sunny side, though my patience meter is a little thin. {{Background --- Usually, I have a good grasp on the inflammation and pain nastiness from my psoriatic arthritis.  This week though, something has a hold on me.  Maybe it's that I haven't had as much time to do sauna sessions or maybe it's that I ate out with my darling husband... a little extra stress, kids being kids, missed a morning in the gym... it snowed again (in April, in NH!)... could be anything or just my body... not sure, but the pain and stiffness is beyond my comfort zone. I've been dealing with psoriatic arthritis for over 10 years.  In the beginning, I tried the drugs that the rheumatologist prescribed, but stopped short of using the biologics when I started a program under the care of Dr. Joel Fuhrman.  Talk about one conversation changing a life... well, my initial consult with him was nothing less than life-saving.  His approach is one I've followed now, almost exclusively since my diagnosis (and with great success!).  But, I have never reached 100% remission and have seen progression in my joints (though slow, it's obvious).  And, I do get flares, like I'm in now.  No fun.  No fun at all, really.  Let's me know that there's still work to be done.   So, I slowly roll out of bed in the morning and am gentle with myself and my tender joints.  My hands are nothing more than flippers for an hour or more and body feels like a tin man.  It's frustrating.  It's a bit discouraging.  And it honestly sucks when my life's work is centered around health and balanced energy.  Can you relate?}} Where I want to be: Free from inflammation and pain. Able to get dressed easily (zip zips, button buttons, clasp clasps).  Stable energy so I can be the best me. What I need to do to get there:   Start with an attitude of gratitude.  I have a lot to be thankful for and truly live a blessed life.  When flares happen, as they do with a chronic autoimmune disease, I like to give my digestive system a break for a few days so my body can focus on rest and repair rather than digestion.  The easiest way for me to do this and still function as a mom, wife, health coach and general member of society is to juice and blend to get my nutrition.  Employ anti-inflammatory strategies. My plan:
  • Juice, smoothies, blended soups daily for 2-4 days; longer if needed
  • Nettle and Chaga tea for liver and kidney support
  • Skin brush 2-3x/day to encourage lymph movement
  • Sauna daily – be intentional about this and schedule it
  • Break a sweat daily – 20-30 minutes, even if I can’t get to the gym; mood enhancer, lymph mover, great choice for overall health.
  • Pray – set my grateful heart right with praise and thanksgiving; ask for forgiveness where necessary
  • Meditate – set my mind right with moments of peace and tranquility
  • Laugh – I know which friends are good for it, but there’s always a cute kitten around to humor me or a video just a click away!
  • Love – give it; accept it.
  • Ask for help when I need it – this is a BIGGIE for me. I am the last person to ask for help and the first to say that people should do so when they need support, lol.  I need to get better with vulnerability, I think.
The GREAT NEWS is that juices, smoothies and soups taste great and are easy to make!  So, I am looking forward to feeling better and not having to stress while working on it. Here's the juice I made for this morning: sweet beet What do you do when your health isn’t where you want it to be?  And what do you put into your favorite juices and smoothies?  (I’ll be sharing some of my tried and true favorites over the next few days!  à make sure to sign up for my newsletter or click the RSS feed so you don’t miss them!) Xoxo, Sarah

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Sarah Lawrence

A New Day

Want to make today a great day?  Join me for 2 minutes.  Clear your mind.  Set your intention for the day.  Then go and be your best self.  The world needs you. ((Before you hit play on the video, make sure to change the quality from 360p to 720HD and make that baby full screen!  Those controls are all in the lower right corner of the video player)) [embed]http://video214.com/play/wfc0dLT8NVxjJ7wssyO9KA/s/dark[/embed] Virtual high fives, chest bumps and all that jazz...  You've got this!  Today is your day... get out there and SHINE! kindness xoxo, Sarah

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Sarah Lawrence

Spring Detox Pesto #2

Happy Wednesday Lovelies! Things are coming along in the test kitchen.... and Im too excited not to share! So, here's my second favorite Spring Pesto recipe --- it's not your typical pesto!  This guy is packed with nutrient dense chard, liver and kidney supportive dandelion greens and anti-parasitic powerhouse raw pumpkin seeds.  And it's tastes great!  (But it's my #2 because there's another pesto that won  my heart... that's the one that you'll get when you sign up for the detox... along with SO many other amazing recipes, tips, resources, exercises AND personal support from me!)  Click here to ensure that you won't miss anymore recipes, tips and dates: http://bit.ly/1BR7Fkx Enjoy my 2nd favorite pesto for the season!  Use it as a dip, a spread, a mix in for rice/pasta/beans, thin it with some olive oil and vinegar for an amazingly easy dressing; freeze it in cubes so you can add it to soups and stocks for an anytime flavor booster! xoxo, Sarah spring detox pesto 2

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Sarah Lawrence

Thyroid Health Quickie!

shift focus banner Whoa!  I am busy, busy, busy writing and editing my Spring Detox program -- if you're anything like me, you're ready to ditch the heavy foods, peel off a layer or two and welcome Spring (if it ever arrives here in New England!)   I am totally ready for a Tune Up and I know you are too --- so stay tuned for launch dates on my seasonal goodies. In between creating recipes and plans for the Spring Detox, I've had some fun writing for FitLife.tv.  I wrote a handful of pieces that focus on thyroid health.  You can check out my favorite one here: http://fitlife.tv/why-your-thyroid-needs-selenium-and-how-to-get-it_original/ And if you want to get a feel for how different vitamins and minerals impact your thyroid health, check out this piece where Drew pulls it all together.  Many of my articles are links in the piece, so click through and let me know what you think! http://fitlife.tv/is-your-thyroid-making-you-tired-no-matter-how-much-sleep-you-get-saturday-strategy/ And because I love ya, click here once you've checked out my stuff over on FitLife and I'll send you a super freebie! http://goo.gl/forms/3C6nGRkXol

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