Gentle Spring Cleanse

 Almost Barefoot Living and the Leafing of the Green!

Try a Simple Gentle Spring Cleanse

I am breaking in these vibram sole walking - jogging contraptions.. almost barefoot.. and starting to really like the feel of them.  Supposedly, they really help align your body better and get you using the pads of your feet more than the heels.  I am working on my
 "year of getting in the best shape ever"  and this is a good start.  Being fit is the new sexy, but I still love my belly and don't worry about how long it will take as long as I do a little something every day. Slow and steady wins the race.

Ah, SPRING! I am in love with the lime green trees that grace the hills and meadows right now.. lacy wispy lively color.. mesmerizing..they make me think of limes and summer .. I just had to add  them to the gentle cleanse recipe below- they help with weight loss and digestion.

Creating dishes that excite every taste bud make the most delicious recipes. I strive to include a pungent, sour, sweet, salty and bitter ingredient especially in soups and stir-frys to attain that perfect flavor. I think each of these flavors have their own season to naturally dominate our cravings too.. bitter taste (think dandelion greens) is important in spring - as it helps cleanse our blood after the heavy comfort foods of winter when we love salt and fat to stay warm...pungent spices go well with the squash and the yummy root veggies we ignite in the fall giving us grounding nutrient dense energy to stay warm into the winter and then those sweet and sour tastes we get with water filled fruits hydrate and energize us in the heat of the summer.  What do you think?  Is it true for you too?

So -- coming into the leafing of the green (and yellow!) in spring..it is a time to collect some dandelion flowers and make dandelion vinegar or wine, use the leaves in salads for the bitter blood cleansing action they give and add them to this gentle spring cleanse recipe which I love because you can bring in all the tastes mentioned above and drink the liquid these veggies create at the same time to get a mineral building lift storing the energy you need to dance into summer. You can expect to lose a few pounds too.

 SIMPLE GENTLE SPRING CLEANSE- Safe for seven days

Upon rising - two glasses of water, one with half a lemon squeezed into it.
15 minutes later: one bowl of cooked whole grain cereal - use brown rice, amaranth, quinoa or buckwheat
flavor with two tablespoons of fruit juice for sweetness or 1 tsp Better Butter (mix a 1/4 cup of cold-presssed oil into a soft 1/4 pound of your favorite butter) or  a little salt or tamari for a savory taste.

Lunch- One or two medium bowls of my steamed veggies recipe below:
Dinner - Same as Lunch
11am and 3pm: one or two cups veggie water saved from steamed veggies, add a little sea salt or kelp and drink slowly.

Before Bed: Consume no additional foods after dinner (ideally after 7pm). Drink only water or herbal teas such as peppermint, chamomile blends.
The above Detox diet was designed by Elson Haas, MD.


Ingredients:VEGGIES: 4 cups cut up of your favorite mix of colorful fresh veggies. I love a mix of carrots and beets (sweet) , cabbage, green beans, asparagus, kale, chard, celery, cauliflower, sweet potato, red onion (pungent), add daikon radish and  fresh greens (bitter) towards the end.

SPICES AND HERBS: Combination of those that you like, experiment with:  Basil, oregano, thyme, tumeric, cayenne, cumin, ginger, kelp powder (salt substitute).

Instructions:  Fill pot up to bottom of steamer with water, add cut up colorful veggies to steamer, cover and cook for 10 minutes -- checking to see if veggies have softened, okay if they are bit crisp.  Make sure your dense veggies are at the bottom and lighter ones and greens at the top.  Steaming takes very little time compared to boiling veggies.

When done, grab a bowl, ladle your veggies in and experiment with sprinkling spices on top.  I like to start with a pinch of tumeric and cumin and will add pepper and kelp powder (salt substitute).  A little cayenne powder and a squeeze of lime(Sour) makes it all come together.

Other Resources for Detoxifying this Spring

1) AUDIO: Consider listening to this podcast.. only 16minutes and a great time to consider gentle ways toboost your energy for Summer.  http://www.bewellbuzz.com/podcast/5-easy-detox-tips/
Cleanse mucous, congestion, fermentation, and inflammation in the digestive tract
Purify the blood

2) VIDEO: 3- tips for de-tox: Tried and true, and ones I have been recommending to clients for years.  Check them out at www.hungryforchange.tv 

Drink More Water

Too often we misinterpret thirst for hunger. Our signal for thirst may cause us to eat as we mistake it for hunger pains. Reach for water first and make sure you are well hydrated before eating any meal throughout the day. Breakfast, lunch and dinner included.

 

Add More Parsley and Cilantro (Coriander) To Your Diet 

Parsley and cilantro (coriander) are very powerful natural green plant foods for detoxing heavy metals out of your body. Add these amazing herbs to juices, salads, soups and meals.

Breathe Deep Into Your Abdomen  

Deep breathing, where you fill your belly and expand your diaphragm downwards, is one of the most powerful exercise you can do to activate your lymph system which helps to detoxify your body. Think of your lymph system as your own personal garbage removal system (which most of us will need in full steam after the holiday season). Practise 10 deep slow breaths counting 4 seconds in, 8 seconds hold and 8 seconds out. You can do this exercize watching the TV, walking the dog, during meditation or whilst practising yoga.

 Workshop Schedule and Free half hour Health Consultation in May

Click here for Workshop Schedule and a free half hour Health History in May!

Added Attraction:

Top Tips for Healthy Cooking with Andrea Beaman

Kale can be kind of intimidating, can’t it? You’ve heard of this leafy green’s incredible powers to help prevent cancer, reduce inflammation, and lower cholesterol. But, what you’re really wondering is how to make it taste good. Well, we’ve got you covered on this and more on an exclusive webinar with one of Integrative Nutrition’s most dazzling nutrition experts, Andrea Beaman. Join us May 2nd at 3pm for an informative (and fun!) 30 minute webinar with Andrea in which she’ll be offering up her Top 10 Tips for Healthy Cooking! Register here: Andrea Beaman’s Top Tips for Healthy Cooking

Get Your Spring Energy On -Grow a Sprouted Lentil Salad

Dear Friends  -  A Delicious Spring Greeting to You All!

As the last of the ice melts on the beaten path in the woods and the mossy undercover shines bright, I am looking at a new dawn of discovery and excitement as I find the energy to wash windows, clear clutter and feel renewed.  Part of that renewal has me starting a gentle spring cleanse with yummy steamed veggies and rice and a little avocado and lime, seasoned with circulation boosters of ginger, cumin, cayenne and tumeric.  I am sprouting alfalfa and lentils to add to the mix and have discovered a great spring salad recipe to renew my spirit and 'sprout' more energy for raking the yard, clearing debris, and planting seeds.  What about you?

SPROUTING FOR SPRING!

WHY SPROUT?

Kids love to see the magic of it and you will too!  Besides that and most importantly, they nourish your winter body with tons of vitamins, minerals, proteins, and enzymes in an easy bio available quick energy way.   Excellent for immune building and strengthening the whole body too!  And guess what, they don't cost much to make!  Really great on wraps, any salad or as snacks on their own.

 HOW TO SPROUT LENTILS

Ingredients

• ½ cup lentils ( I use brown lentils)
• 2 cups water 

Directions

1. Place lentils in a quart ball jar and cover with 2 cups water .
2. Cover the top of the jar with cheesecloth and secure with a rubber band or use a fine mesh screen cut to fit inside a ball jar top (sold at food coops).
3. Let sit in water overnight(12 hours).
4. The next day drain off water.
5. Rinse and drain once or twice daily and keep out of sunlight.
6. On the third day (some people wait till the 4th) you will have sprouts with about a 1/4-1/2" tail on them. They are ready!
7. Place in glass jar or plastic jar or bag.
8. They shouldn't be too wet. I use the jar that I used to sprout with.
9. Keep in fridge.
10. Use on salads, as a snack, in stir fries, ground up in spreads. 
11. Start a new batch when half way through the jar.

TASTY SPROUTED LENTIL SALAD
A deliciously mildly spicy ethnic-inspired salad that's very healthy as well. A nice crunchy twist on UNsprouted lentil salads."  From all-recipes.com

Ingredients:

2 cups lentil sprouts 1/2 cup seeded, diced cucumber 1/2 cup seeded, chopped tomato 1/3 cup chopped green onions 2 tablespoons chopped fresh cilantro 1/2 cup thinly sliced radishes (optional) 1 tablespoon olive oil

2 tablespoons lemon juice 1 tablespoon white wine vinegar 1 1/2 teaspoons dried oregano 1/2 teaspoon garlic powder 1 1/2 teaspoons curry powder 1/2 teaspoon dry mustard 1 pinch salt and pepper to taste

Directions:

1.	In a medium bowl, combine the lentil sprouts, cucumber, tomato, green onions, cilantro and radishes. Toss lightly.
2.	In a smaller bowl, whisk together the olive oil, lemon juice, white wine vinegar, oregano, garlic powder, curry powder, mustard, salt and pepper. Drizzle the dressing over the salad, and toss lightly to coat. Chill for 20 to 30 minutes to allow the flavors to blend before serving.

Food Facts: Lentil sprouts contain Vitamins: A, B1, B2, B3, B5, B6, B12, B15, B17, C, K, choline, folic acid, inositol, PABA Minerals: boron, calcium, chlorine, copper, iron, magnesium, molybdenum, phosphorus, potassium, selenium, sodium, sulphur, zinc .
  
More Resources on Sprouting:

Sproutpeople.org

sprouting.com/homesprouting.html

Be YOUR Own Valentine- Move to the BEET of your Lymph!

Happy Valentine's Day!

A time to be your own Valentine too.. with a healthy valentine treat making my Valentine Bon Bons (shared on WCAX this week) and moving your lymph with red foods, especially beets, a blood-building root vegetable that detoxifies blood and renews it with minerals and natural sugars.  I have only recently acquired a taste for beets and now I could eat them every day.  Steamed, raw, roasted, boiled and mashed - so many ways to cook them but my favorite right now is mashed with sweet potatoes or juiced with carrots and kale. All perfect seasonal mineralizing pick-me ups!

Move to the BEET of Your Lymph: Ginger and Rosemary Mashed Beets with Sweet Potatoes

Kids will love this naturally sweet recipe - a pretty pink - perfect for LOVE!

3 medium beets
2 medium sweet potatoes
1 cup Cabot Farmer's Greek style yogurt (low fat available)
Fresh Rosemary sprig
1/2 inch of grated Ginger
Small bunch of green onions
1T Butter or Olive Oil
Salt and Pepper to taste

Cut up sweet potatoes and beets, steam with Rosemary and grated ginger for 20 minutes. Place beets on bottom and sweet potatoes on top as they soften faster. If you prefer, you can also roast for 45 minutes at 375 F with the same spices. When ready, put potatoes and beets in a bowl and mash with a potato masher using some of the steamed water, reserve the rest for a beverage. Stir in the Greek style yogurt.

Chop the green onions and lightly sautee with the olive oil or butter in a small pan. Taste and adjust seasoning with salt and pepper, if necessary. Top mashed sweet potatoes and beets with green onions. Enjoy the sweet steam bath water as a nutritious beverage to go with a meal. 

Ways to MOVE your Lymph
A stagnant lymph can create all kinds of havoc with your body especially stiffness and pressure in your shoulder area.  The blood has a pump (the heart) to keep it circulating but the lymph does not.  The only thing that keeps it moving is YOU.  Stress, anxiety and lack of exercise can congest the lymph and cause sinus trouble, pressure headaches, mucus build up and reduce immunity in general. Through moving your body via exercise, muscular activity, massage, hydration and deep breathing you can relieve this congestion.   Using a mini trampoline, or rebounder can help provide an alternative indoor option especially during these icy winters.  Jumping up and down for 3 minutes on a mini is equivalent to walking one mile! And let's talk about massage - get a great recipe for a muscle rub with buds of the balsam popular tree shared in this wonderful folk herbalist 2012 calendar for planting by the moon - awesome photos too by Sandra Lory - contact her at her website - www.mandalabotanicalsvt.com.  

February 27th - Getting to an Anti-Infammatory Diet at Tusli Tea Room, Elm Street, Montpelier - 6:30-8PM Pre-register before Feb 20th with me at MarieFrohlich@gmail.com.
Please share this with your friends.  Find out more about health coaching, other upcoming workshops, recipes and more  at  my website: www.MarieFrohlich.com