2 minute meditation (1) A-B-C dough (1) adzuki (1) agar agar (1) allergy friendly (1) almond (9) almond cream (1) alternative (1) amaranth (4) anti-inflammatory (1) apple (6) apricot (1) arugula (3) attitidude (1) avocado (8) banana (12) barbeque (1) bbq (1) beans (12) beautiful food (1) beet (5) beet smoothie (1) Berry (15) besan (1) biscotti (1) black bean (3) black bean soup (1) blackberry (1) blueberry (1) blueberry pie (1) Bob's Red Mill (1) bok choy (2) Breakfast (16) brown rice noodle (1) brownie bites (1) buckwheat (2) bumper crop (1) butternut squash soup (1) cabbage (2) cacao (1) carrot (11) Cashew (13) cashew cream (1) cast iron cooking (1) cauliflower (3) cauliflower pizza (1) celery (3) Chai (4) chard (1) cherry (2) chia (7) chickpea (7) chickpea flour (1) chilled soup (1) chocolate (6) chocolate cookie (1) chocolate pudding (1) chocolate smoothie (1) chowder (1) cilantro (1) cinnamon rolls (1) Citrus (5) cleanse (1) Coconut (14) coconut crust (1) coconut curry (2) coconut oil (1) cold peanut noodle (1) cold sesame noodle (1) confession (1) cookie (7) corn (1) crazysexyjuice (1) creamy (3) creamy dressing (1) creamy soup (1) creamy vinegar dressing (1) crisp (1) crockpot (1) crunchy (1) crust (2) cucumber (7) cucumber salad (1) cumin (3) curry (2) dairy free (5) dairy free creamy dressing (1) dairy free curry (1) Daiya (1) dandelion (1) date (1) dates (15) daylily (1) daylily recipes (1) delicata squash (1) dessert (8) detox (6) detox juice (1) detox smoothie (1) dill (1) Dinner (23) dip (1) DIY (2) double rainbow (1) Dr. Fuhrman (1) dressing (3) Easter (1) easy (4) Eat to Live (2) Edible Flowers (1) egg roll (1) eggplant (1) exclusive (1) falafel (1) Family Friendly (63) fast food (2) fiber (1) fiber for kids (1) fiber rich (1) flatbread (2) flax (4) fresh (2) Fruit (3) fruit smoothie (1) garbanzo (2) garden fresh (1) garlic (2) German (1) ginger (1) glow (1) gluten free (81) gluten free crust (1) gluten free Easter (1) gluten free pie (1) gluten free pizza (2) gluten free smoothie (1) gluten free vegan (2) Goji (3) golden flaxseed (1) GOMBBS (1) GOMBS (1) grapefruit (1) greek (2) greek spinach (1) Green Pepper (4) green smoothie (3) health (1) hemp (3) hemp sauce (1) hempseed (4) hempseed pizza (1) herbed gluten free tart shells (1) high protein (1) Holiday (1) homemade (1) ice cream (2) Indian (3) intention (1) Japan (1) Juice (3) kale (15) kid friendly (6) kid pleaser (2) lemon (16) lemon bar (2) lentil (7) lentil ragout (1) life (1) lime (1) lucuma (1) lunch (13) luscious (1) macaroon (1) macrobiotic (1) maifun (1) mango (1) marinated mushrooms (1) meditation (1) Mexican (1) milk (1) millet (5) mint salad (1) miso (1) mushroom (10) Musing (2) naan (1) no bake (2) non-dairy (1) Noodles (1) nori (1) nourishment (1) nut-free (1) nutella (1) nutrition (3) nutritional yeast (1) Nuts (16) oat fiber (1) oats (3) oil free (1) oil pulling (1) olive (1) onion (3) orange (3) pad thai (1) palak paneer (1) pancakes (1) papaya (1) parsley (1) party (1) peach (2) peanut butter (1) peanut sauce (1) pecans (1) pepper (2) perspective (1) pesto (2) pierogi (1) pineapple (1) Pizza (3) plant strong nutrition (1) plum (1) polenta (1) Polish (1) pomegranate barbeque sauce (1) pomegranate molasses (1) pot pie (2) potluck (1) probiotics in smoothie (1) program (1) protein (1) psoriasis (1) psoriatic arthritis (1) PSY (1) pudding (1) quick (4) quick nut cheese (1) quinoa (6) raspberry barbeque sauce (1) raspberry salad (1) raw (27) raw juice (1) raw lemon bar (1) raw nori (1) raw peanut noodle (1) raw sesame noodle (1) real food (1) retreat (1) rice (4) rice noodle (1) rice paper (2) roasted pepper (1) roasted tomato (1) romaine (1) Salad (12) salsa (1) salsa verde (1) Saturday Strategy (1) sauce (7) school lunch reform (1) selenium (1) self care (1) shortbread (1) sleep (1) sloppy (2) sloppy joe (1) smoked black bean soup (1) smoked paprika (3) smoothie (12) snack (13) socca (2) solution (1) Sorghum (2) soup (12) spanakopita (2) spice (8) spicy (11) spinach (8) spread (1) Spring (2) squash (1) strawberry bar (1) strawberry date bar (1) stress (1) sugar free (1) sunflower seeds (1) supplements (1) sushi (1) sushi rice (1) sweet (1) sweet potato curry (1) taco (1) tamarind (1) taquito (1) tart shells (1) tasty (1) teff (3) Thai (1) thrive (1) thyroid (1) toasted nori (1) tofu (5) tomatillo (1) tomato (17) tomato sauce (1) treat (1) turmeric (1) vegan (62) vegan chowder (1) vegan dessert (1) vegan Easter (1) vegan ice cream (1) vegan juice (1) vegan protein (1) vegan salted caramel sauce (1) vegan smoothie (1) Vegan Som Tum (1) vegan sushi (1) vegetable (1) vegetarian (2) veggie burger (1) versatile dough (1) video (1) vinegar dressing (1) Vitamix (1) vodka sauce (1) walnut (1) walnuts (1) wasabi (1) whole food (2) whole food dressing (1) whole grain (1) World Flavors (3) yummy (1) zest (1) zucchini (3)
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

Tags:
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

Tags:
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

Tags:
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

Tags:
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

Tags:
Sarah Lawrence

PS, I love you

button heart_shutterstock_109762442Ever struggle with something?  A something that you strive to hide kind of thing?  Something that is so in your face on a daily basis; so out-there-for-the-world-to-see if you do nothing about it... For those of us with Psoriasis or skin conditions like it, it's a daily reality.  It's a daily reality for me and has been for 12 years. My Psoriasis was triggered by my first pregnancy.  A joyful time quickly became one wrought with focus on spoltches and patches that itched and bled, splotches that made this new mom want to avoid being in pictures with a darling newborn, splotches that were more than uncomfortable, more than annoying, more than unsightly --- they were embarrassing and infuriating. almost more so than the lingering baby weight, because at least that had a recognizable root cause and at least that I could do something about. Even with dermatologist prescribed lotions, salves, shampoos, ointments, tablets and treatments, my skin didn't improve.  So, I decided to accept the hand I was dealt, put my best face forward, even though that face has some significant patches of the dreaded PS. 2014-12-31 08.51.08 This is the story of many with PS, and there are MANY of us.  According to current studies, as many as 7.5 million Americans have psoriasis:  that's approximately 2.2 percent of the population, which matches the current trend worldwide. A second pregnancy, our second boy... brought more than joy and love and diapers... Psoriatic Arthritis was another gift.  Over the years, it's been crippling at worst and achy at best.  There have been some great days and some better months, but chronic pain is what it is and does what it does.  It grates on a person. It hardens parts.  It shortens fuses.  It kills desire and drags hopes through the gutter.  But, there's something that happens over time... At least for me, at least with time, Psoriasis and Psoriatic Arthritis have given me the gift of a perspective that even my cancer didn't give me.   This skin I'm in is some crazy skin; it's thin, it's thick, it's sheds, it hurts, it responds to stress and loves the sun.  This body is wrought with daily pain, with twisted joints and knarled fingers, with aches in odd places and swelling and heat.  This body betrays me as boldly as it supports me.  And this dis-ease the same.  I am, all at once, thick skinned and vulnerable; able to bear great pain and be brought to tears with a feathers touch; a lover of the sun and a hater of bearing my skin in the light of the world.  I have hands that were once angels on the strings of my harp and lighter than air on the keys of my flute... they painted and drew and scribed... I made a living for years in the arts.  And now I have to fight to find enough strength to pull on a pair of pants (never mind zippers and buttons most days), wash my hair, brush my teeth, sign my name, use a fork and knife. But there is enough strength and it is a gift.  After years of this life, in this body, I am stronger in many ways than I was before.  When I wake every day, I am grateful and thankful for the pain in my hands because I know that they are still there and that I am.  When I wash my face at night and clear away the powder that shields me from stares, I see a survivior.  When I find new ways to access joys of old, singing bowls to make music and paints instead of pencils... I thrive.  I have never been a mouse and I wouldn't say that I have ever been ashamed of my skin badges, but when, day in and day out the eyes of the world gaze upon the imperfections there is a longing for sameness, for that same skin that you're in, so you don't look at me as less than, as weird, as sick.  So, I powder my face pretty perfectly and tend to wear long sleeves and long pants even on the hot days at the gym... because it's easier than having to muster up the energy to address the stares and glances.  But the greatest gain I've made in these 12 years is that I have come to love the skin I'm in.  I am courageous because of it.  I am healthier because of it too, from my approach to nutrition and exercise to stress relief and self care, even to how I manage  work and relationships. With another Valentines Day just a hair behind us, I thought it a fine time to acknowledge that loving our imperfections, our pains, our hot spots and those things that we hide away from the world is healing.  In the Psoriasis community, PS is short for psoriasis/PsA for Psoriatic Arthritis.  So, here I am, PS and PsA.  I love you.  I love you for what you have brought forth in me, for showing me my strength and creativity and passion and purpose.  I would gladly accept complete health, freedom from pain and joint damage and clear, glowing, gorgeous skin in a heartbeat.  But, I accept all of me, happily. What is it in your life that you're shuffling to the side and hiding?  What aspects of you make you unsure about your worth?  Look at them!  Sit with them and chew on them and see if you too can find some light in those dark places.  I bet you'll be surprised by what beams out of the broken places,  and by what can grow when you give it a little water and sunshine. For me, it's PS, I love you.  It's freedom from the fear of falling into the darkness of dis-ease.   Be brave now... peek into your darkness and peel back a layer... do it with love... and let me know how it goes. Sarah and, p.s.  I love you --- :)

Tags: