A Healthier Soba Noodle Bowl

sobaBrrr it’s freezing out! At  least through the Mid-Atlantic, it’s been in the single digits and even negative with the windchill! I don’t know about you but it definitely makes it hard to get out of bed in the morning, out of my pajamas at all, and even to leave the house. It’s hibernation time!! We all tend to lean to the heavier foods during the dark days of winter. I’ve been looking for something filling, hearty, warming, and comforting so I started digging through the cabinets last week and starting throwing things together and I can up with a healthier version of a soba noddle bowl. Now I can’t get my mind off of it! Though it does take about 30 minutes with prep and cooking. It’s well worth it. Make a larger batch and then you can have a couple of days of this filling dish!

This dish is low in sodium, miso-free, gluten-free, and feel free to change-up the ingredients to things you have at home or for things you like better.

Ingredients:

  • 1 cup of water
  • 3 cups of low sodium organic vegetable stock (got more time-make your own!)
  • 3 Tablespoons sesame seed oil- (2 for cooking, 1-to add to the broth after)
  • 1 cup organic purple cabbage chopped
  • 2 organic carrots chopped
  • 2 organic Spring onions sprigs chopped
  • 3 cloves organic garlic-minced
  • 1 organic yellow or red pepper  chopped
  • 1/2 of an organic yellow or white onion chopped
  • 1 package Buckwheat Soba Noddles
  • 1 cup Organic Edamame-out of the pods
  • 1 tablespoon sesame seeds
  • 1 pinch of cayenne powder
  • 1 watermelon radish-sliced thinly

Directions:

Broth Base:

  1. Bring a pot of water to a rolling boil. Add soba noodles and cook for 3-4 minutes. They should stay firm and be a little al dente. Drain noodles once they’re cooked.
  2. With sesame oil saute carrots, yellow/ white onions, peppers, and garlic until tender. Throw in edamame for about 2 minutes to get them to cook down and soften a little (they’ll soften more in the broth)
  3. In another pot, add water, vegetable stock, 1 tablespoon sesame oil, and cayenne powder. Bring to a soft boil. Add sautéed carrots, onions, garlic, cabbage, and peppers. Let simmer for 3-5 minutes.
  4. In a serving bowl, ladle in broth and vegetables, add 2 handfuls of Soba noodles. Top with spring onions, sesame seeds, and slices of radish.
  5. Serve with a fork and spoon or chopsticks. Hope you enjoy it!!!

 

Aroma Inspired Oils for Your Pilates or Yoga Practice

2013-09-18 19.35.13Essential oils have the power to do so much for your life. They can make an earache disappear, boost your mood, relieve anxiety, help your sleep, boost your metabolism, decrease joint pain, detoxify your house, rid the bugs from your garden, the possibilities are endless.

 

How about incorporating them into your Pilates or Yoga Practice?

Serenity:

Finding Serenity in your practice can some times be the hardest thing. Trying to find clarity and calmness almost seems impossible in today’s chaotic and hectic world. Silencing the chatter inside your head seems nearly unimaginable. Leave the to do list, the hustle and bustle, the racing of the clock, the constant dinging of your phone or email box at the door. Find centering, peace, quiet, and focus on yourself for that one-hour. Add a drop to the inside of your wrists, side of your neck, diffuse into the air, even rub some on the bottom of your feet to reduce anxiety and stress. Serenity also promotes a clear open-mind, relaxation, calm, and a stress-free environment.

Citrus Bliss:

Citrus Bliss is a mood booster, it invigorates and is uplifting. It also helps reduce stress, helps with emotional balance, and boosts the immune system. It can be applied to the skin or diffused into the air. Place a couple drops in a spray bottle with some water and spritz onto your mat. Promote happiness, revitalize, distress, and reduce tension. Bring some positivity and uplift to your practice, as well as your day.

 

Balance:

This is one of my favorite oils. Rub on the bottom of your feet, dab at the wrists, or diffuse into the air. This oil will keep you grounded and into your practice. Balance also helps create a sense of gentleness, calmness, peace, and relaxation. Use it to harmonize, promote a sense of balance, and tranquility. (Don’t we all need this!) Sometimes I wear this one as a scent or perfume for everyday life.

These are just a few of the oils I use personally and at my studio with my classes, my practice, and I share with my clients. They aid in the healing process of everyday stress and life as well as help take your Pilates or Yoga practice to another level.

Have questions or interested in oils and learning more about them. Leave a comment below or find more information here. doTERRA is running a huge special for the rest of the month of February. Interested? I’ve got the details!doterra_group-shot

 

Love Smoothie & Superfood to Boost Your Libido

love smoothieValentine’s day is just around the corner! Want to boost your libido for your day of love? This Super-food is loaded with benefits! It helps with anemia, chronic fatigue, enhances energy, memory, athletic performance, and fertility. Women use it to balance hormones, menstrual problems, and symptoms of menopause. It’s also great to boost the immune system and the libido.

Maca comes from a Peruvian plant found high up in the Andes mountains. It’s been used by the Peruvians for over 3000 years and used is used to make medicine. You

can use it to bake with, add it to soups, smoothies, herbal teas, and even desserts. There is also Red and Black Maca these offer other health benefits as well.

Here’s a mood-enhancing, libido boosting smoothie just in time for the upcoming lover’s holiday! ;)

Chocolate Maca Cherry & Pineapple Smoothie:

Ingredients:

  • 2 Tbsp of Cacao Powder
  • 1 Tsp Maca Powder
  • 1 cup of fresh pitted cherries or frozen cherries- one extra for garnish
  • 1 cup of fresh pineapple
  • 1 slice of pineapple for garnish
  • 2 cups of coconut milk
  • 1/2 tsp of cacao nibs for garnish

Directions:

  1. Add coconut milk, cacao powder, maca powder to immersion blender and mix. Add cherries and pineapple, blend well. Pour into a glass, add pineapple slice, cherry, and top with cacao nibs for garnish and enjoy!!

 

As with all supplements, check with your doctor before adding any new supplements to your diet and lifestyle, especially if you have a heart condition or heart disease.

Pilates for a New You & a New Body!

2014-09-16 05.53.30So it’s February! How are you doing with your fitness and weight-loss goals? Over 80% of people who set New Years goals to lose weight or to get back in the gym have already given up or completely frustrated and bored with the gym. Muscles have memory and when you do the same exercises over and over without challenging them, they reach a plateau. Finding other ways to change the way your body moves, balances, gains flexibility, and more fluidity is just a few ways to challenge the body and the muscles to work differently than they normally would.

You don’t have to become a gym rat to be healthy and strong. Changing up your workout also makes your mind have to work as well. As with Pilates, Yoga, and Chi Gong, the mind becomes part of the practice and exercise. You challenge the mind to work the muscles, in the mean time you build body-awareness and a mind-body connection.

Joseph Pilates, founder and inventor of Pilates said, “in 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 sessions you’ll have a completely different body.” As a Pilates instructor for over 9 years now, I’ve seen my body change and heal as well as hundreds of my clients that can attest to how incorporating Pilates into their everyday or weekly workouts have changed their posture, balance, flexibility, muscle tone, core strength, and decreased their pain levels from injuries and chronic illness. Want that long lean body, with a slender waistline and great muscle tone? Pilates is how you can attain it!Best thing about  Pilates is, it can be done anywhere, in a studio, a gym, a hotel, in your own home,or even on the beach.

I teach on the beaches of Maryland and Delaware during the summer months. There’s nothing like taking a class first thing in the mornings, with your toes in the sand, as the sun has just begun to rise, and listening to the waves crash on the beach. You get the movement with the serenity all in one package! I’ve had a lot of my clients ask me how they can get “me” back to the city with them or they wish I could travel to be closer to them during the winter months. If only it was that easy, right? So this fall we decided to bring the beach to everyone that can’t be near one, whether it’s because you live in the middle of the country, you’re back in the city till summer returns, or maybe you’re stuck in “Snowmageddon” every winter! :(

dvd2We’ve released our first Beach Pilates Pilates Mat Workout DVD so now you can work out on the beach right in the comfort of your own home! So exciting right?! Class is for beginner to intermediate levels. Modifications have been added to decrease or intensify your workout. You can do the entire class, or if you only have 15-20 minutes and want to get some movement in, the warm up series will get you warmed up and the blood pumping. Want to find out more information about it? Check out one of our sites Farm Foodie Fitness  or Beach Pilates and Wellness. You can also grab one there too! Here’s to a year of health and happiness. I hope everyone’s ambitions and future goals are well on their way to being accomplished!!

Skewered Vegetables and Herb Yogurt Dip!

veg skewersStill on your New years Health kick? The trick to healthy food is making it taste good, not always an easy task right? Sometimes it requires thinking outside the box and keeping things basic. Just like regular ol veggies. How to do we actually make them taste good enough to want to keep eating them or making ourselves full on just crudite?? Try this recipe out if you want something healthy, flavorful, quick, easy, and want to change it up a bit. The herb yogurt can be added as spreads on sandwiches and burgers, dip crackers or pretzels, even toddlers can’t resist it. I had to take the bowl away a couple of times from my son after he continued to stuff spoonfuls into his mouth, and then lick is hands clean! :)

Veggies:

  • Baby Portobellas
  • cauliflower
  • Carrots
  • Onions
  • Zucchini
  • Peppers
  • Anything other veggies your heart desires
  • 1 teaspoon olive oil
  • Sea Salt
  • Fresh Ground Pepper
  • Herbs de Provence or any dried herbs that tickle your fancy

Slice vegetables thickly and place them on skewers, alternating different ones so each one has a variety. Drizzle olive oil. Place on a tray and sprinkle with salt, pepper, and herbs. Place on grill on high heat for 10-12 minutes. Remember to check on them occasionally so they don’t burn.

Herb Yogurt:

  •  1 cup plain Greek yogurt
  • 3/4 cup fresh basil leaves
  • 1/2 cup fresh cilantro
  • 1 lemon juiced
  • Sea salt
  • fresh ground pepper

In a food processor, add yogurt, herbs, salt, pepper, and lemon juice. Blend well. Place in a bowl and you’re ready to go! Enjoy!

Raw Macadamia Brownies & Other Healthy Super Bowl Recipes

browniesThe last day of football season is upon us, it truly makes me sad. I actually have the days counted down till next season already! I know wishing my year away to watch a bunch of men tackle each other! ;) I love football season but sometimes the partying and excess food and alcohol that goes along with it can be a little taxing on the system and heavy on the waistline! So, here are a few healthy recipes for your big Superbowl party on Sunday. Go Skins!!! Oh wait my team never had a chance this season :( Good Luck to all the Seattle and New England fans out there!!

Paprika and Sea Salt Roasted Chickpeas:

2-3 Servings

  • 2-(15oz) cans chickpeas also known as garbanzo beans, thoroughly rinsed and drained
  • 2 tablespoons olive oil
  • 1 tablespoon paprika (I have Hungarian and it’s incredible with this dish!)
  • ¼ teaspoon cayenne (optional)
  • Pinch sea salt

Preheat oven to 400 degrees F and arrange a rack in the middle. In a large bowl toss all ingredients until chickpeas are completely covered. Spread chickpeas evenly on a rimmed backing sheet, cook until crispy about 30-35 minutes.

Shaved Brussels Slaw with Pecorino Cheese:

2-3 Servings

  • 1 bag of small brussel sprouts
  • 2 Tablespoons olive oil
  • 1/2 lemon juiced
  • pinch of sea salt
  • fresh ground pepper
  • 2 Tablespoons fresh Pecorino-shaved

BrusselsSlice brussel sprouts into small ribbons or use a mandolin to make ribbons. Add to a bowl with olive oils, add salt, pepper, and lemon. Mix well. Top with shaved Pecorino. Serve and enjoy!


 

Portabella Stacks with Arugula Walnut Pesto:

Makes 2-3 Servings

  • 4 Portabella mushrooms
  • 2 large ripe tomatoes
  • ½ cup of Arugula
  • 2 tablespoons arugula walnut pesto
  • 2 tablespoons goat cheese
  • 1 Tablespoon Olive oil
  • 1 Tablespoon Balsamic vinegar
  • Pinch of Himalayan sea salt

In foil, drizzle some olive oil and place portabellas top side down. (Make sure to wipe them off with a paper towel to get rid of excess dirt before placing them in the foil) Pour small amount of Balsamic vinegar on the undersides of the portabellas. Bake or grill mushrooms at 350 degrees for 15 minutes, they will start to shrink up a bit and soften. Let them cool for 5 minutes. Then stack one mushroom top down on a plate. Slice tomatoes and place them on top, then place goat cheese, arugula, and pinch of sea salt. Spread arugula walnut pesto on the remaining mushroom. (Underside-just think of it as a hamburger bun) Then place the mushroom, top facing up to complete the stack. Cut into bite size pieces. It’s going to be messy but so good!

Arugula Walnut Pesto:

  • 2 cups fresh arugula
  • 1 cup walnuts
  • Pinch fresh ground pepper
  • Pinch Himalayan Pink sea salt
  • ½ cup Olive oil (possibly more)

Blend everything together well, till it makes a paste. Store in a glass container in the refrigerator or make a larger batch and store in the freezer.

Raw Macadamia Nut Brownies:

Not enough servings ;)

  • 3/4 cup cacao
  • 2 cups dates
  • 1 cup almonds
  • pinch sea salt
  • 1 1/2 cups Macadamia nuts
  • 1 teaspoon cinnamon

Add almonds and 1 cup of Macadamia nuts to a food processor and process to finely ground. Add cacao, salt, and cinnamon, pulse to combine. Place in a separate bowl. Add dates to food processor (you may have to add a little water to get them to soft and pulse) Pulse until small chucks. Add cacao and nut mixture, little add a time till completely mixed. In a cake or bread pan, place parchment paper, add brownie mix and smooth out until even. Top with 1/2 cup of Macadamia nuts. Place in freezer to chill before cutting. Enjoy!

 

 

 

 

 

 

 

Get Your Matcha On!

This Super food is all the up and coming craze for the culinary and for tea drinkers every where! Love your herbal teas? Coffee addict? Always wanting that afternoon pick-me-up without all the sugar and calories. Matcha is your new best friend!

It’s a cancer fighter, fat burner, detoxifier, and loaded with antioxidants. I cup of Matcha is equal to 10 cups of green tea. It’s high in vitamins, minerals, antioxidants, and amino acids. It could have the ability to induce a calm, clear, and focused state of mind. It also helps eliminate chemicals and heavy metals. Unlike a regular cup of green tea where you only drink the brewed water, with Matcha you are ingesting the whole ground leaf.

Add it to your smoothies, parfaits, cupcakes, ice cream, pasta sauces, even make savory dishes to add more nutritional value to your dishes. Shake it, whisk it, stir it, or just drink it as your daily cup of tea!

Matcha Hot Chocolate Recipe:matcha hot choc

  • 2 cups of almond or coconut milk
  • 1 teaspoon of Matcha
  • 1 pinch of cinnamon or add 1 drop of peppermint oil
  • 3-4 squares of your favorite dark or white chocolate melted (70% or more) (white chocolate looks a lot prettier, but it’s sweeter too!)

Add everything to a Vitamix,spin till combined and warmed. Don’t have a Vitamix? Blend together and then warm in the microwave or on the stove.

Grab some Matcha here! I’m off to try more recipes! Enjoy!

 

 

“Squash” the Myth of Breakfast

bsquashHappy New Year! Everyone is starting their resolutions again. As I have put out there before skip the resolutions and make a bucket list instead! Instead of making it something you “HAVE” to do, why not do something you “WANT” to do? Take the negativity out of it and make it positive! Of course we all don’t want to think about dropping 25 pounds by summer, but what if to get to that goal, you put on your bucket list to hit the gym for a spin class, join the new Pilates and Yoga studio down the street, and then find something completely new that you’ve always wanted to try for your 3rd work out for the week… aerial yoga, pole dancing, hip hop, ballet, rock climbing, ice skating, county league basketball… the possibilities are endless. Figure out what you really love to do and what will motivate you the most! (Need more ideas? Check out these past posts on how to create a bucket list! “Ugghhh, Resolutions….”“Fall Bucket List,” “Summer Bucket List.”

So, what’s the myth of breakfast anyway??? People skip it, hate it, fill it with sugary cereal, cinnamon bagels, sausage and egg biscuits from the closest fast food joint. What you really don’t know is that you have set your complete day full of sabotage! Breakfast is the most important meal of the day, starting your glucose and glycemic levels on a roller coaster. Start it off with that cereal and they shoot sky-high and within 2 hours you’re starving, dragging, and in search for another sugary snack like a candy bar and a soda and it’s only 10:00 am by that point. By lunch time your famished and looking for something to really feel your belly, so you run to the nearest burger or sub shop to be completely sleeping at your desk by 2:00, only to down a coffee and a doughnut just to get one eye open… see the pattern?

You don’t always have to eat breakfast foods for breakfast. Sometimes we need something hearty, savory, and more filling to get us through the days especially during these dark, cold, wintry months. So squash the breakfast myth and try my baked butternut squash for breakfast this week. ;)

Ingredients:

  • 1 butternut squash-halved and seeded
  • 1/4 cup Gogi berries
  • 2 Tablespoons Walnuts
  • 1 Tablespoon chopped hazelnuts
  • 2 Tablespoons fire raisins
  • 1 Tablespoon hemp seeds
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • Pinch Himalayan sea salt
  • 2 Tablespoons 100% Maple Syrup

Directions:

  1. Preheat oven 350 F
  2. Halve and Seed Butternut Squash, put in a baking pan and bake for 35-40 minutes or until soft.
  3. Pull from oven and place on plate. Top with walnuts, hazelnuts, rasisins, hemp seeds, Gogi berries, cinnamon, nutmeg, salt, and syrup. Serve and enjoy!

***Cook the night before to save time and enjoy for a couple of mornings!

Raw Date Nut Torte with Lime Frosting

raw dateI’ve been holding on to this one for a long time and demonstrated this recipe at my Raw Food demo last Saturday and everyone went crazy over it! So, I’m sharing it today. I added the pomegranate seeds to the top to make it a little prettier because it can look a little blah using the neutral ingredients so feel free to change-up the frosting with any citrus and top with anything to add color! Hope you love it as much as we do!

 

Torte:

  • 1 C raisins
  • 1 C walnuts

 Frosting:

  • ½ C dates, pitted and soaked for at least an hour
  • ½-1 lime, juiced (Use lemon,orange, grapefruit to sub)

Directions:

Torte: In a food processor, combine raisins and walnuts and blend well until moist like fudge. Mold into a round circle on a plate 1 ½ inch thick.

Frosting: In a food processor, combine dates and lemon juice until smooth and creamy, spread on top of torte.

 

Kale, Pear, and Pomegranate Salad

kale salad1This a perfect dish for the holidays! Take for as a side dish to a Holiday party, salad for Christmas dinner, or to work for a healthy lighter meal after all the heavy holiday yummies! The Citrus dressing makes it so much better! Here’s to a little health this time of year.

 

 

 

Salad:

  • 2 Cups of kale- washed and de-stemmed
  • 1 cup of chopped cabbage-purple tends to be sweeter and adds more color
  • 1 large pear sliced
  • 1/2 cup pomegranate seeds
  • 1 cup quinoa- sprouted
  • 1/4 cup- chopped Macadamia nuts

Dressing:

  • 1 cup good olive oil
  • 1 lemon juiced
  • 1 lime juiced
  • 1 teaspoon sea salt
  • 1/2 teaspoon fresh ground pepper

Directions:

  1. 1 cup of quinoa soak in 2 cups of filtered water for 4-6 hours or overnight. Drain, rinse, and drain again.
  2. Chop kale and cabbage and place in a bowl.
  3. Add sprouted quinoa
  4. Slice pears and place on top of quinoa
  5. Sprinkle pomegranate seeds and Macademia nuts on top
  6. In a jar- add olive oil, salt, pepper, lemon and lime juice. Shake well and add to salad
  7. Toss until well blended. Serve and Enjoy!