New Year, Healthy Eating

Would you like to reach your wellness goals in the new year?

Do you need help navigating the waters of food choices and fad diets?

With this step-by-step program, you will lose weight and learn healthy habits that last a lifetime.


A healthy diet is essential to achieving and maintaining well-being.

This simple program includes:

Recipes: Taste good health with delicious recipes that are easy to prepare and highlight food as medicine.

Updates: Receive customized advice based on your health assessment.

Tools: Gain tips to stay healthy and keep eating well for life.

Resources: Read articles written by food experts that relate to your wellness goals.

"Lisa's Healthy Eating Program gave me personalized content, including information on how to cook and eat better, reduce stress, breathe, and more! Her simple, weekly guide helped me implement changes at my pace and maintain the new way of being. Thank you!" Christie W.


Favorite Holiday Recipes

It's time to gather in with friends and family, enjoying the warmth of the season. Take this time to slow down and let thoughts of work and life responsibilities take the back burner. Nourish your own heart, hearth, and the seed of your deepest desires for the year to come.

These recipes have graced holiday tables in places where I have traveled.
Enjoy! I have put a healthy spin on each of these traditional dishes. 

Switzerland: Rosti

1 large yellow onion
3 large russet potatoes
2 tablespoons unsalted butter or coconut oil
2 eggs
1 teaspoon salt
1 teaspoon each of these seeds: coriander, caraway, fennel

Place potatoes in a large saucepan, cover with cold water, and bring to a boil over medium-high heat; cook until tender, about 30 minutes. Drain potatoes, and set aside to cool for about 20 minutes. Grate potatoes using the large holes on a cheese grater; set aside.

While potatoes are cooking, chop onion. In a deep skillet, saute it on medium low heat, with spices and butter/coconut oil, for about 20 minutes.

Preheat oven to 375 degrees.

Grease a cookie sheet with butter/oil.

Add onions and spices to the grated potatoes. Mix well to incorporate.

Drop spoonfuls of dough onto the cookie sheet and flatten with the back of a fork all around the perimeter.

Bake for 25 minutes, or until crispy and golden.

Enjoy with cooked winter greens, cranberry sauce and hard cheese as a holiday brunch!

***
Tuscany: Cranberry Hazelnut Farro Bread


1/2 cup cooked farro (spelt berries)
1/2 cup hazelnuts, ground into flour in a spice grinder


1½ cup flour (spelt or millet)
1 teaspoon each: cinnamon, nutmeg, baking soda
pinch salt
½ cup dried cranberries
1¼ cups milk (almond or cow)
¼ cup honey
1/4 cup olive oil

Cook farro in twice as much water. Cook extra for a hearty winter dinner salad if you like.

Preheat oven to 350 degrees.

Grease a loaf pan with olive oil.

In a large bowl, mix hazelnut meal, flour, spices and cranberries.

Make a well in the center and add milk, honey, oil, and eggs. Whisk these together, then incorporate into dry ingredients.

Fill loaf pan, bake for 35 minutes, and let stand to cool about 15 minutes before turning out onto a cutting board, slicing and serving.

***
Bali: Banana Pancakes


1¼ cups rice flour
¼ cup shredded coconut
1 teaspoon each: cardamom and cinnamon
pinch salt
2 Tablespoons rice syrup
2 Tablespoons coconut oil, melted
½ teaspoon vanilla extract
1 cup rice or cow milk
1/4 cup cashew butter
1 medium very ripe banana, mashed (about ½ cup)

Mix flour, spices, and coconut in a large bowl. Add the remaining ingredients, mix well, and saute on medium heat in a stainless steel or cast iron skillet. Oil the skillet with coconut oil between round of cooking.

Serve with extra banana slices, a dollop of cashew butter and a garnish of shredded coconut.

***

New Mexico: Pinto Beans with Poached Eggs and Corn Tortillas

1 cup dried pinto beans, soaked overnight

1 teaspoon each: cumin, oregano, paprika
1/2 teaspoon chili powder
2 tablespoons olive oil
3 cloves garlic, thinly sliced
3 small green chiles (if desired)
1 medium carrot, finely chopped
1 stalk celery, finely chopped
1 small yellow onion, finely chopped
Salt and coarsely ground black pepper, to taste
8 eggs
Fresh cilantro leaves and corn tortillas for serving

Drain and rinse the beans. Bring to a boil in a stock pot with in 3 times as much water. Cook on medium high for 25 minutes. Skim off any foam that rises to the top.

Rinse and drain again.

Meanwhile, chop all vegetables. Saute together in a wide, deep skillet on medium heat for 15 minutes. Add spices, reduce heat, and add beans once they are cooked.

Add 1 cup water and stir to incorporate.


Crack eggs in a circle over the surface of the beans and vegetables. Cover and cook on low heat for 10 more minutes.

Heat corn tortillas for 2 or 3 minutes in a 200 degree oven. Place 2 tortillas on each plate, cover with beans and eggs, and serve with a garnish of cilantro.

Do you have a food tradition that you love and appreciate? Research it, prepare it and serve it this holiday season. Email me and let me know how it turns out!

Whole Health Encyclopedia

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Mindful Cooking and Eating

When I am cooking, I try to breathe, sway back and forth, and feel the weight in my feet. It helps to simply whisper to myself, “I am cooking”. This reminder helps me notice what is happening and let go of thoughts about past and future.

I am conscious that making food requires energy: the meals I prepare absorb that energy and return it to those who eat them. In turn, I appreciate what’s on my plate much more when I am putting down my fork between bites, breathing, and savoring the flavors of a dish.

To put the techniques of mindful cooking and eating into practice, join me for a hands-on workshop series at the Ayurvedic Center.
Here are the details:
Mindful Cooking and Eating - Thursdays (Sept. 22nd, 29th & Oct. 6th)  
5:30 - 7:30 pm at the Ayurvedic Center of Vermont in Williston
$48 per class includes: hands-on cooking, health benefits of foods, shared meal, and discussion
Drop in or register for all classes by September 1st and pay $129
To pre-register contact 802-872-8898 or ayurvedavt@comcast.net

Mindful eating can help people to both maintain healthy eating habits and cultivate greater connection with sources of nourishment. When I am paying attention to what I eat and how I feel while I eat it, I am less likely to over-eat and more likely to purchase ingredients that were not sprayed with pesticides or processed with solvents.

Experiment with reading, either silently or out loud, of these contemplations on food before you eat.
**This food is the gift of the whole universe: the earth, the sky, numerous living beings, and much hard, loving work.
**May I eat with mindfulness and gratitude.
**I accept this food so that I may nurture others, strengthen my community, and nourish the ideal of serving all beings.
adapted from savorthebook.com

Meditation on Nourishment

Since childhood, my entrepreneurial spirit has motivated me to start creative initiatives. From crafting art holiday postcards in grade school to starting a fair-trade Indonesian textile import business after graduating from college, I have always noticed my community's needs and acted on my natural impulse to fulfill them.
I feel most satisfied when my livelihood aligns with my passion of inspiring others to make harmonious choices.
How can you find balance between nourishing yourself and helping others?
For me, this peace comes through the art of cooking. I listen to my body and engage in a dialogue with myself about what can best feed me right now. It might be a walk in the woods, a cup of tulsi (sacred basil) tea, or a particular food. When I give myself permission to hear my own inner voice and take the time to respond with my outer actions, I establish harmony between myself and my environment.
Then, I can go into the world and help others!
Let us remember that life is a journey. How can you be satisfied with the way things are?
Explore this meditation, taught to me by my yoga teacher, Prem Prakash, as a tool to gain appreciation for your life.

Imagine putting down all your responsibilities, worries, and burdens. Just leave them in a heap on the floor.
Walk away.
Come back to them and scoop them back up as light, downy feathers of privilege.

This is your life...and mine. There is no destination, but there are ways you can gain a greater sense of freedom within the structure of your own reality.

Here is a feast table set on a volcanic rock during a recent trip to the big island of Hawaii. Grilled salmon, sweet potato salad, avocado mango chutney, and other delights!