Food Focus: Salt

Salt is one of life’s most vital elements as it contains over 60 essential trace minerals. The energy of salt is grounding, it aids in stronger digestion, helps to detoxify poisons, and it stimulates the kidneys which create moisture that helps combat the dryness of winter.

If salt has so many benefits why has it been labeled one of the most dangerous foods of our times? One reason is because of the salt that has been studied in relationship to hypertension is low quality refined salt eaten in excess. Common table salt is stripped of most of its beneficial minerals and is adorned with anti-caking chemicals, free flowing agents, ammonium citrate, and so on.

One of the main misconceptions about sea salt is that it doesn’t contain essential iodine. Iodine is a mineral that supports thyroid and lymphatic system health. The amount of iodine that we need to consume over our life time to support proper functioning is properly met by consuming unrefined sea salt in moderation and adding seaweed to our diet.

To receive the benefits of salt, choose high quality sea salt crystals that are produced without much processing. Keep in mind that local sea salt might have added benefit since it is harvested in the same environment you live.

Recipe of the Month: Vegetarian Hearty Soups

Lentil Vegetable Soup

1 Tbs. olive oil
1 large onion, diced
2 cloves garlic, finely chopped
1 tsp. curry powder (or ground cumin)
1 carrot, diced
1 potato, peeled and diced
1 cup dry red lentils, rinsed and drained
4 cups chicken/ vegetable broth or water
¼ tsp. pepper
Salt to taste
1 Tbs. lemon juice
Dash of Tabasco sauce

Heat the oil in a large saucepan. Add onion and garlic and cook until tender.
Mix in curry powder and cook for 30 seconds, then add carrot & potato. Add lentils and broth/ water, salt and pepper.
Simmer; covered for 30 minutes.
Turn off heat. Puree and add lemon juice and Tabasco.


Gypsy soup

3 tablespoons olive oil
2 cups chopped onion
2 cloves chopped garlic
2 cups sweet potatoes -- chopped &
peeled (Or winter squash)
1/2 cup chopped celery
1 cup chopped fresh tomatoes
3/4 cup chopped sweet peppers
1&1/2 cups cooked chickpeas (or 1 can)
3 cups organic vegetable stock or water
2 teaspoons paprika
1 teaspoon turmeric
1 teaspoon basil
1 teaspoon salt
dash cinnamon
dash cayenne
1 bay leaf
1 tablespoon tamari soy sauce

In a soup kettle or large saucepan, sauté onions, garlic, celery and sweet potatoes in olive oil for about five minutes.
Add seasonings (except tamari) and the stock or water.
Simmer, covered, fifteen minutes.
Add remaining vegetables and chickpeas.
Simmer another 10 minutes or so - until all the vegetables are as tender as you like them.

NOTES : The vegetables used in this soup are flexible. Any orange vegetable can be combined with green...for example, peas or green beans could replace the peppers.
Carrots can be used instead of, or in addition to the squash or sweet potatoes, etc.
(Moosewood Cookbook)

Building Immunity to the Flu

For most of us, as the temperature drops, so does our immune system. Fear of the flu has us getting flu shots while casually standing in line at the grocery store or waiting for our connecting flight at the airport. We willingly inject ourselves with viruses and stock up on antibiotics. As a result, bacteria have continued to evolve building antibiotic-resistance, further weakening our immunity.

Getting a flu shot often protects you from coming down with the flu. Once you have the virus in your system, you develop antibodies against it so that you are protected the next time you are exposed. Ideally, we want our immune system strong enough to build the antibodies upon exposure to the virus so that we would be immune even without a flu shot. The focus here is not whether or not to get the vaccination. That is a personal choice. The real problem is the vulnerability of the system that has lead us to need the vaccine. Rather than depend on shots and medications, the idea is to strengthen the immune system through a natural way of living.

Getting the flu is usually an indication that the body needs rest, replenishment of vitamins and minerals, and time to re-bolster the immune system. Holiday stress, over consumption of low quality foods, and lack of movement all contribute to impairing our immunity.

The media isn’t helpful either as it is flooded with ways to get sick:
1. Consume lots of sugar, particularly soda.
2. Eat processed food, as it is so convenient.

3. If something about eating these foods isn't working for you, have some Prilosec or a Tums and keep doing the same thing.

The main reasons for the flu & What you can do differently
A Toxic Diet: Not eating enough nutrient- dense foods and/ or Eating too much sugar	* Increase your intake of nutrient-dense foods * Use appropriate natural supplementation. * If taking a supplement, find a natural one which is not filled with sugars, artificial colors or flavors. * Reduce/avoid your intake of sugar, caffeine, chemicalized foods, and refined white flour foods. * Reduce/ avoid your intake of mucus forming foods such as dairy and fatty meats. * Take soothing showers/baths and exfoliate the skin with a wash cloth to aid the body in cleansing. * Drink warm/room temperature water with lemon, for vitamin C & alkalinity.
Not Enough Sleep	* Get plenty of sleep. Try to be in bed by 10PM and up by 7AM. * Start drinking calming herbal teas such as chamomile, skullcap, oat straw, or valerian in the evening hours if you are having trouble resting.
Emotional Blockage, Limiting Beliefs, and Downward Trending Thought Patterns	* Create a positive support system to address stagnant emotional circuits * Generate positive and resourceful states of mind as a daily practice * Put your legs up against the wall for at least 10 minutes a day (if you can, do this twice). This aids in supporting the lymphatic system in draining and cleansing.
Lack of Proper Exercise	If you are not setting aside time to exercise, be sure to take a walk at least once a day to increase blood and oxygen circulation.
Structural and Energetic Misalignment	Get shiatsu, acupuncture, chiropractic work, or massage to unlock stuck physical/ energetic pathways.

Food Focus: Herbal Immune Boosters

Ginger aids with digestion, Cayenne invigorates the immune system, Cinnamon increases circulation, and Turmeric is a potent immune booster and virus fighter. Garlic is a natural antibiotic which contains properties that help to boost the body’s levels of antioxidants, which work as a defense system against viruses.

Oil of Oregano is known to be a potent antiviral, antibacterial, antifungal, and antiparasitic oil that can reduce pain and inflammation and effectively fight off infections. Some of the specific benefits of Oil of Oregano are:
* Destroying organisms that contribute to skin infections and digestive problems.
* Strengthening the immune system.
* Increasing joint and muscle flexibility.
* Improving respiratory health.

Also, be sure to get vitamins through vegetables and fruit. We can find Vitamin C in steamed broccoli, boiled brussels sprouts, papaya, boiled asparagus, steamed swiss chard/collard greens, or grapefruit. Get Zinc through crimini mushrooms, boiled spinach, broccoli, collards, chard, pumpkin seeds, and sesame seeds.
Herbal Ginger Tea
Grate some ginger and add to hot water. Have a ginger and cinnamon tea or try ginger, lemon and a pinch of cayenne. For sweetness, use honey (preferable raw honey).

Yogi Tea

Try this instead of a daily coffee:(You can adjust the amounts)

5 to 6 cups water
1/2 teaspoon black peppercorns
10 to 20 cardamom pods
2 Tbls to 1 cup fresh ginger
3 cinnamon sticks
1 teaspoon black or Assam tea

Put all ingredients except for the black tea in a pot and simmer (for as little as 20 minutes and up to a whole day). Add the tea during the last few minutes of simmering... strain and add honey and milk of any kind to taste!

Carrot Ginger Soup
6 carrots
1 medium onion
1 teaspoon sea salt
4 cups water
6-inch piece fresh ginger, finely grated
Fresh parsley to garnish

Wash, peel and cut carrots and onion into chunks.
Place vegetables and salt in a pot.
Add water and bring to boil. Cover with a lid.
Simmer on low heat for 25 minutes.
Transfer soup into blender, adding water if necessary to achieve desired consistency.
When blending is done, squeeze juice from grated ginger and add to soup.
Garnish with parsley.

Hearty Banana & Chocolate Chip Muffins

2 ripe bananas
1 3/4 cups of quick oats
1/2 cup of rye flour
1 tsp. baking powder
1/2 tsp. baking soda
1/6 cup of agave nectar
1 tsp of pure vanilla essence
1/3 cup grain sweetened chocolate chips
1/2 cup almond/ rice/ soy/ cow's milk

Preheat oven to 375.
Mash bananas.
Mix in with oats. Then add flour, baking powder and baking soda.
Mix in the rest of the ingredients except for the milk and then stir the milk in last.
Separate batter into four muffin baking cups and bake for 20 minutes.

Finding Certainty in Times of Challenge

With the US presidential elections next week, powerful change is upon us.

Over the past months, many of us spent a lot of our energy and focus following the presidential campaign, as well as the stock market. Mixed emotions of hope and fear have popped our dreams of freedom and abundance.

Weaving the dreams of our future into external circumstances causes us to direct the spotlight off of ourselves, and can leave us in a darkness of dependency.

Although we thankfully live in a democracy in which our voices can be heard, it is important to check in and notice if our involvement is leaving us with a feeling of empowerment or of discouragement. Are you focusing your energy on what you don’t want to see, or on the vision that you do want to create? Be sure you are tending the right garden. Whichever you attend to will be the one that grows.

“The external” is not the primary circumstance that determines your personal health or happiness. You are. Gandhi said, “Be the change you want to see in the world.”

Stress can block the flow of positive change. Doubt can only block the manifestation of what you want in your life.

But how do we create peace at such difficult times, with the political and financial situation being as it is? Are you haunted by a future that may never happen?

Living in fear is never going to produce inner peace. These fears are excuses for us to not take control.

If you are feeling your finances are shaken, this is a message for you to reevaluate your expenses. What habits do you finance that don’t bring you any closer to your higher self? Are your daily spendings at the vending machine or at a take-out counter more important than expanding your awareness and education? Be sure not to give up the things that connect you with your inner peace. Your yoga class, dance class, gym membership, a massage, or the donations you make that open your heart to the gift of giving. These are the investments that will give you the greatest return in the long run. When we give to ourselves and to others from a place of love, we open ourselves to the possibility of trust rather than fear.

Your quality of life is not determined by your future savings as much as it is by your current enjoyment of life. When we allow worry to weigh on our shoulders and lower our head down to the ground, we are likely to miss the subtle opportunities that come our way. Look up! When you see something that helps your spirit thrive and makes you feel good, act upon it or buy it. It will increase your energy vibration and open your channels to inspiration. The higher your “vibe”, the brighter you shine, the more you will attract the abundance you desire.

When we are respectful to money and respectful to ourselves, we invest wisely. We all have an idea of what we are doing and not doing to support our higher self. Seek the support you need to create the change you want to see in yourself and your environment.

Winter Squash

Winter squash originated in the Andes of South America over 3000 years before Columbus. The word squash comes from the Narragansett Indian word askootasquash for "eaten raw." Indians baked winter squash in hot ashes and sweetened them with maple syrup or honey. Squash seeds were toasted or ground for pastes and hard shells used for containers.

Some winter squash is available year round but the season runs from August through March with the peak period from October to December.

Winter squash is a naturally sweet vegetable and can be seasoned in a similar way to sweet potatoes. To emphasize the sweetness; flavor with maple syrup, vanilla, cinnamon, nutmeg, allspice, clove and ginger. Try cooked garlic for a nutty mellowness or Chinese five-spice powder for an exotic note.

The exception is spaghetti squash. After baking a spaghetti squash (in a similar way to how the squash is baked in the recipe bellow), the flesh can be scooped with a fork like strands of spaghetti. Top it with a pasta sauce like tomato or pesto.

Toasted Winter Squash Seeds: Before cooking a squash, the seeds are removed. Rather than discarding them, rinse the seeds well in a colander and dry. Spread them on an oiled sheet pan and bake at 250 degrees for 1 hour, raising the temperature to 400 degrees during the last 5 minutes to brown lightly. Salt if desired and store in an airtight container.

Stuffed Winter Squash

2 large acorn or small butternut squash
Salt and pepper to taste
1 6-ounce package wild rice
4 cups vegetable stock or water
1 tablespoon olive oil
8 ounces mushrooms, any combination of domestic and wild, sliced
1 cup chopped onions
1 rib celery, finely chopped
1/2 cup toasted nuts, any combination of pine nuts, hazelnuts, walnuts or pecans, coarsely chopped
2 tablespoons chopped parsley
2 tablespoons fresh herbs such as thyme, chives or marjoram, chopped
1 egg

1) Preheat oven to 400 degrees. Cut squash in half, lengthwise, scoop out the seeds and put it in a roasting pan, cut side down, with 1/2-inch of water. Bake about 40 minutes or until just tender. Remove, season with salt and pepper and lower oven to 350 degrees.

2) Meanwhile, rinse wild rice and cook in stock or water about 45 minutes or until tender. Drain and put in a mixing bowl. Heat oil in a large skillet over medium heat. Add mushrooms onions and celery. Cook until mushrooms wilt and onion softens, about 5 minutes. Add to wild rice along with nuts, parsley, herbs, salt and pepper. Add eggs and mix well.

3) Put stuffing into squash cavities, mounding slightly. Cover with foil and bake in a lightly greased baking dish 25 minutes or until heated through.
Serves 4.

Recipe courtesy of Sam Gugino of Sam Cooks.

Falling Into Reflection, Finding Balance With the Season

With the arrival of fall and winter coming around the corner, our body and mind, day by day, make gradual adjustments.

In nature, fall is a time when everything begins to slow down. The weather cools, day light shortens, and the trees and animals begin their preparations to conserve their energy for the winter season. While nature may be slowing down, our schedules often don’t allow us to do the same. Commonly this is the time of year where we fall out of sync with the natural cycle around us.

As the heat settles, so does the expansive and moving energy that it carries. Water is a perfect example of this; as it is heated it will expand into evaporation. Cold has a contractive affect, turning water molecules into solid ice. (Let us not forget that our bodies are more than 75% water.) Summer heat provides a high energy time of year and as the days cool, our energy begins to withdraw inwards and movement begins to slow down. We find ourselves in a more internal, reflective time of year.

Consciously preparing for the transition into winter can help make the darker and colder season a time of beauty and comfort instead of a time to dread. Fall provides us the time of transition into a new state of mind. Just as water does not go from boiling to ice with the change of only one degree, our bodies do not make the transition from summer to winter immediately. Fall provides us with the process of cooling and slowing down.

We must be extra careful to take care of ourselves and find time to restore. Choosing and preparing food according to the season is part of that process.

All foods and flavors have different effects in the body. Some foods are warming while others cool the body’s thermal temperature. Here in New England, the vegetables that grow in the summer cool our bodies during the hot and humid season while the fall vegetable harvest has a more warming, dense and stable balance. When we eat seasonal, local foods, we receive the energies that naturally balance out the seasonal shifts that occur within our bodies.

The way we prepare our food also plays a role in the effect they have on our body. Rather than keeping to the raw foods and grilling methods of summer cooking, which keep the cooling properties, fall and winter are about slower cooked meals that are cooked on a lower heat for a longer period of time. This releases the more warming qualities of our food and provides a settling affect on the expansive (and sometimes scattered) patterns of the warmer seasons.

Baked foods, sautéed foods, heartier foods, and root vegetables all contribute towards the thickening of the blood. If one lives in a cold climate, it is necessary that the blood get thicker as the weather grows colder.

Traditional Chinese Medicine suggests that we can use different flavors to synchronize the body’s energy with the seasons. During summer, pungent, spicy foods may have served a purpose as they provide an outwardly expansive energy; causing us to break into a sweat. Since fall is a process of contracting our energy inwards, we want to incorporate flavors that effect us in a similar way. Sour foods are a good example of a contracting food (think of the face you make when biting into a lemon!). Sour foods include sauerkraut, olives, pickles, vinegar, leeks, adzuki beans, yogurt, lemons, limes, sour apples and sourdough bread. Extremely sour foods should be used in very small amounts as they have a strong effect.(*1) Salty is another flavor that is helpful in balancing the body during the fall and winter. Wholesome salts are found in foods such as unrefined salt, seaweeds, barley, millet, soy sauce, miso, or pickles that are prepared in salt water.(*2)

In modern times it is easy to create a routine that lasts all year round. We can have the same temperature in our house, the same foods in the fridge and the same long working days even when it is dark outside. Internally our body is changing with the seasons and the more we can adapt to those changes, the more we can maintain our vitality and health.

(*1) Caution: Minimize sour foods when feeling a “heavy mind or body” or constipation.

(*2) Caution: Minimize salt in conditions of over weight, edema, lethargy, or high blood pressure.

Curried Lentil & Butternut Soup

1 Tbls, olive oil

1 onion, chopped

2-3 garlic cloves, minced

1 sweet potato, diced

1 butternut squash, peeled and diced

1 cup red lentils

1 Tbls. Curry

1 Tbls. Garam Masala (Indian spices). (If not available, add 1 more Tbls. Curry)

Salt and Pepper

4 cups of water or Vegetable broth

Heat oil in large pot and sautee garlic and onion until tender.

Add curry and masala spices and cook for 30 seconds.

Add sweet potato and squash and mix.

Add lentils, salt, pepper, and broth/water.

Bring to boil and then simmer for 40 minutes.

This soup is delicious when pureed.

Optional: add 1 Tbls. Lemon juice right after taking the soup off the stove.

Optional: add dried or fresh coconut while cooking.