“Awakening To Oneness”

I have a lot to say on the topic of “Oneness,” after all I am a healer committed to being in service to humanity.  The big “I AM,” or oftentimes more like “who am I?”  This question of “who am I” comes up a lot when focused on transformation of self and others on a daily basis.  Recently, at a dinner party I came to an epiphany that I’m a F.O.F., Facilitator of Freedom.  I facilitate people in getting free to experience personal growth, whatever the transition may be – health, relationship, career – all of the above.  Freedom can be from others opinions, judgements, and generally letting go of whatever obstacles you may have in the way. Being free is an exhilarating proposition, whether you jump out of an airplane and sail through the air at a gazillion miles an hour before pulling that parachute cord or not.   Many of us live in fear of whether we have the “right” image, are doing what we are “supposed to” and pleasing others to the point we lose our own identity.  Sometimes we lose others we love in the process.  Being free from all this drama and trauma we accumulate in a lifetime is quite an accomplishment.

If you weren’t aware, the field of transformation is a recent industry title for anyone dedicating their time and energy to serving people in breaking through limiting behaviors, thoughts, habits, and lifestyles into a greater connection with themSelves (capital S) and others.   People who used to be simply called therapists with a psychology doctorate degree and a well-worn leather couch, are now an eclectic blend of healers, shamans, coaches, yogis, light workers, gurus.  Often a guru is complete with a following that demonstrates a so-called level of importance, although this is somewhat antithetical to having truly transformed because NEEDING to have followers as any level of validation is an egoic status in and of itself. Human nature I suppose, our need for “significance and recognition.” I feel that. It also seems there is great importance placed on having spent time discovering oneself in India.

Personally I would like to go to India and spend some undefined length of time in an ashram with a guru, however, it’s more from a cultural curiosity than a belief that it will bring me to greater oneness. Maybe it will if I stay detached enough about it. 

What does this awakening to oneness mean to me?  It’s a really a practice of all the different ways to BE, more specifically in love and connection with ourSelves, each other, and all that is.  Be-ing means we get to step out of fear that comes from forgetting our true divine nature and place a big toe on the pause button.  I love the pause button.  It brings me into the present moment whether it’s with the beauty of nature; or music, art, dance, any creativity really; or even the ecstatic connection of sharing love, what we love, or love making…this is where our Be-ingness resides.  In these spaces inbetween the rush and seriously sped up motion of daily life.

Take a moment and hit your pause button to feel the connection with all that is.  Inbetween, underneath, inside, outside, and around the everything else.  It’s always there, who we really are. 

In love and gratitude,

Valerie
www.invigorateu.com

 

Satisfies every time smoothie

My love affair with smoothies really started when I had my personal training studio with my ex-husband in Soho, NYC. We eventually made our way into a fabulous 5,000 sq. ft. store front studio. It was elevated a little from the sidewalk, and had floor to ceiling windows that opened sideways, so that the front of the studio was open to the street and passersby. What does this have to do with smoothies you’re wondering? I saw this setting was the ideal space to create an organic juice bar and cafe! I was on a mission from our opening to fulfill my vision… and for what better reason than I wanted to drink ‘em myself. There were no smoothie or fresh juicing shops in the Hudson Square/Soho/West Village intersecting quadrant of downtown Manhattan. How this could be I had no clue.

It took some time, both to build out the bar by my handy husband, and then to enroll the best barista around to come over from Lifethyme Grocery. Needless to say when all of these pieces finally came together I was a happy camper and so were our clients, as well as many of the neighbors. We did a lot of fun experimenting, so I was able to have a smoothie and/or juice every day. I’ll share one of my all time fav’s here:

Blueberry smoothie (serves 1)
Place in a blender the following:
1 cup blueberries (I get frozen organic, wild blueberries also good)
1 banana (can be frozen ahead, if you do, remember to peel it first)
1 cup almond milk, or soy milk (I choose unsweetened because the fruit is sweet enough for me, but if you prefer, vanilla is nice too)
1 rounded tb of natural unsweetened peanut butter (or if you prefer, almond butter, but it changes the taste)
USUALLY I ADD SUPERFOODS FOR HEALTH & VARIETY:
1 tb maca powder
1 tb cacao powder
1 tb lucuma powder
(it’s ok to add any combination of superfoods thereof. I’ve even added noni or spirulina to this combo – just be careful not too much of those potent powders). Then blend gradually up to high (10) for a minute until all is smooth. You may need to open it up to stir if it seems not moving, or add a tad bit more milk. I like them thicker and eating my smoothie with a spoon or drinking with a straw.

Blueberries promote digestive health as they are rich in soluble fiber. The tannins in blueberries reduce inflammation in the digestive system, and the polyphenols have been shown to have rich anti-bacterial and anti-oxidant properties. What does this mean? They are great for digestion, brain health and for lowering risk for cardio-vascular disease!

Stay tuned for my Green smoothie, this is great way to better bones, help for your heart and an improved immune system!

Invigorating U,
Valerie

www.InvigorateU.com

Delicious Guacamus (Homemade Guacamole & Hummus)

I never know whether I love guacamole or hummus more, but I do know that when you put either one in front of me I can’t stop eating them!! 

The nice thing is that avocados are good fat, which we need some of in our bodies.  Bad fats increase your cholesterol and your risk of certain diseases, while good fats have the opposite effect, protecting your heart and supporting overall health. In fact, good fats—such as omega-3 fats, monounsaturated fats, polyunsaturated fats, play a huge role in helping your brain function– they manage your moods, keep you on top of your mental game, fight fatigue, and even control your weight.  These fats are absolutely essential not only to your physical health but your emotional well-being.  And hummus, well… chick peas are a very tastey source of protein for vegans, (tahini is excellent nutrient density too, however, it’s not included/needed in this recipe).

Recently, one of my clients has had a financial setback so he’s taken to feeding me after our sessions – not a bad trade off, particularly when your client is a good healthful chef.  I was reminded how easy it is to whip up homemade hummus and so I’ve concocted this variation on some of his specialties.  The name “guacamus,” which is combining ingredients from guacamole and hummus, is coined by a good HS buddy who is very clever and a superb cook himself.

These are estimates on the proportions I used which feed 2 a nice sized portion, (these are also flexible to your taste):

1/3 of a ripe Florida avocado,

1/2 a box of organic chickpeas (rinsed) = 1 cup

1/4-1/3 cup of olive oil,

1/2 a large shallot,

a few pinches sea salt, cayenne, tumeric, black pepper + BLEND. 

Although I didn’t use lemon in this recipe, it would be a great addition – for the above proportions I’d add the juice of 1/2 a lemon.  Finish with a drizzle of olive oil on top, a few shallot slices, and a parsley leaf. 

Enjoy–an invigorating snack on its own with veggies or other healthful pita/cracker combo, condiment for gourmet sandwiches, accompaniment to salads!

Fabulous Frittata!

Everyone has memories of the distinctions in relaxation of the “weekend” growing up. I sure do. The long awaited luscious “TGIF” with its visions of– Yayyy, I’m allowed to play all day! Now my philosophy has evolved to “TGIT” which stands for “Thank God It’s Today,” a wonderful acronym coined, and book written, by a good friend and mentor of mine. Grateful for every day, I find ways to play daily. Life is too short not to enjoy the Now.

Weekend food was always a bit different, more special somehow. The easy pace of Saturday and Sunday mornings meant there were always eggs in whatever formation my heart desired – sunny side up, scrambled, an omelette, or frittata. Often my mom would lovingly prepare fresh squeezed orange juice or make me a grapefruit soup, essentially the grapefruit sections taken out individually and swimming in a bowl of the grapefruit’s juice. While she was cooking, I’d run out down Bleecker St. to Zitos for a fresh baked loaf of Italian bread. Ahhh, the loaves were always warm – a perfectly crunchy crust on the outside, and soft but with density, airy and with texture on the inside – the most wonderful bread. It always smelled incredible in that store, and Mr. Zito himself was there behind the counter making sure all the customers were happy.

The frittata is one of my favorite foods for sure. It’s simple to make with gently layered tastes sure to please even the most fussy of palates, (that is if they eat eggs of course). You may sub and customize combinations of many options for frittata ingredients – veggies, meats, cheeses. Here I’m going to share the recipe for one of my vegetarian favorites.

Frittata with Organic tomato, vidalia onion, zucchini and baby spinach Serves 2
eggs (4)
1/4 or 1/8 of a medium size vidalia onion
grape tomatoes (use about 8-10), if you buy a regular tomato use 1/2
1/2 a medium zucchini
2 handfuls of baby spinach
EVOO
tumeric powder (preferable, not required)
oregano (dried or fresh if possible)
cayenne (optional, very little used)
sea salt and black pepper
(Other options: cheese -vegan or dairy, thinly sliced virgina ham or smoked turkey, other veggies.)

Use organic where possible. I choose vidalia onion, but red or yellow will work, as will shallots. (You can also sub scallions, but it will be different.)
1. Take out all of your ingredients, wash where applicable – 1st slice 1/4 of a medium size vidalia onion relatively thinly, so you have 1/2 circle thin slices.
2. Dice your tomatoes, if you buy grape tomatoes (use about 8-10) it saves time – then you just slice them in thirds (Less labor). If you buy a regular tomato use 1/2 and chop.
3. Slice your zucchini in 1/2 length-wise, and then relatively thin slices across-wise. So you’ll have a pile of 1/2 circles. (Use 1/2 a zucchini)
4. IF you do use some ham or turkey, take each piece of meat and roll it up in a tube, then slice it in rounds.
5. IF you do use some cheese, it’s best grated, or if it’s in slices then slice further into thin rectangles.

-Once you have everything sliced and diced, start a non-stick frying pan heating with 1-2 tb. of olive oil (I always use cold pressed extra virgin.) Put in your onions with a medium heat 4ish on electric stove.

-Take out your eggs – (Use 2 per person). I buy organic free range, vegetarian fed eggs. Whisk those in a small bowl while the onion is heating. You can use a whisk or fork to make sure the yolks and whites are nicely combined. When this is done,
-Add the zucchini slices, and sprinkle of sea salt and a sprinkle of tumeric powder, and a VERY small sprinkle of cayenne if you like – stir around with a spatula.
-Leave cooking for 2 minutes, stir occasionally.
- Add your tomatoes. You may add another pinch of sea salt. Possibly a drizzle more of olive oil at this point and some oregano (a sprinkle or two if dried, if fresh 3 stalks worth of just the leaves – Give them a chop to release the flavors), stirring occasionally.
- A few more minutes, you want the onions very soft, the tomatoes cooked down, and the zucchini starting to get wrinkley. These 3 ingredients should look like the flavors have melded. It’s ok and favorable if a little browning starts to happen.
- If using sliced virgina ham or smoked turkey here – add now, stir around a bit, doesn’t need cooking just combine.
- Give the eggs another whisk, and add them to the pan. pick up the pan and move it around so the eggs are evenly coating the bottom. Then use the spatula and quickly stir around the ingredients across the eggs, so that the veggies and flavors are evenly distributed across the eggs.
-You should see the eggs starting to coagulate along the sides of the pan, this is good. Take your spatula and move the eggs away from the edge, and tip the pan so the remaining egg liquid goes into the small area you moved it away from the side. This is gentle. You’re just ensuring a)the eggs don’t stick to the side, and b) that the eggs cook in layers and get some air into them. You may do this a few times, as they are cooking. Keep moving the edges away from the sides of the pan, and moving the liquid around into those edges to cook.
- When the eggs look like they’re glossy on top if you want shredded or slices of cheese, sprinkle across top of eggs. Do the same with your baby spinach leaves, and then gently move the spatula under 1/2 the eggs in the fry pan, and carefully quickly fold over. If it doesn’t fold perfectly that’s ok. Immediately add a few tbs of filtered/bottled water and put a lid on the pan. – Let steam for a few minutes, til water is gone.

-Peek under lid, and check. It’ll puff up a bit with the steam. When you cut the eggs in 1/2 with your spatula so now you have 2 triangles, you should see eggs, not runny, cheese melted, and spinach wilted. It should still be moist while cooked through.
- Take your spatula and lift out onto 2 plates. Sea salt and coarse black pepper to taste. If you have fresh parsley can garnish with a bit.
- Serve with toast of your choice, or on a heated wrap, tortilla, atop quinoa, with a side salad, some potatoes – OR – a frittata is fabulous just on it’s own!

Bon Appetite!
Invigorating U,
Valerie

Variety Is the Spice of Life

I’ve always been a huge fan of variety. So much so, that when I was old enough to walk to school by myself, (which was about 10 years old!), I’d change my route around frequently just for fun. Hard to believe these days I could walk the New York City streets all by myself at that age… and this with my single mom leaning towards the over-protective side! Different times we were in then, that’s for sure. So, my desire for changeability remains the same decades later, and I readily apply it to cuisine too.

There are some people who eat the same meals on a daily basis. It boggles my mind how one could have the same food each day. Interestingly, there are over 20,000 species of edible plants in the world yet fewer than 20 species now provide 90% of our food. You are not alone if you don’t eat a diverse diet, between the government, big agri-business and the media, we’ve all been trained to go for what’s fast and convenient, not always healthiest options. I’m here to teach you how to have a bit more adventure in your eating healthy delicious foods.

The other night my friend, and oh-so-adventurous member of H.E.A.R.T., had me shop with her at Greenwise for support. (Greenwise is the equivalent of Whole Foods, for my out of state readers.) We had fun, maybe a wee bit more so for me, however, she is already diving in to make creative combinations with the ingredients on her own. Pretty inspiring I’d say! I’m super proud.

I’ll give you a run down of some different ways to combine a batch of fabulous ingredients for different meals as examples. I know some of you are antsy for recipes that involve foods that you’ve heard of.

Tuna Chickpea Salad
-Tuna fish (organic, solid, in water or oil, be sure to choose a brand that’s dolphin safe)
-Garbanzo beans (aka chick peas)
-Vidalia onion (you can use another type of onion, but these tend to be sweetest) or sub scallions, or yellow onion (if yellow, then soak)
-Parsley (optional)
Dressing:
-Olive oil
-Red wine vinegar, or apple cider, or rice wine vinegar (balsamic is a bit strong but that can be used, just less of it).
-Sea salt
-Black pepper
-Oregano (dried is ok)
-Grainy mustard (optional)
-Garlic clove (optional)

First drain your can of tuna and place into a medium sized serving bowl. Drain your beans and rinse thoroughly if you’re using canned. If you’re cooking from dried beans, be sure to soak them overnight 12-24 hours before cooking. Add beans to the bowl.

Next, slice 1/4 of your medium sized vidalia onion – put it flat side down on your cutting board once you cut off 1/4 and slice into very paper thin slices. If using yellow onion, soak the slices in cold filtered water for 10-20 mins., it will make it milder.

Add the onion to the bowl. Separate 3-4 stalks of parsley. Remove the parsley leaves from the stems and chop parsley roughly, put aside. Now for the dressing.

In a separate bowl add 2 tbs of olive oil to 2 tbs of vinegar if you like it vinegery, (if you’re Vata constitution), and 1 to 1-1/2 if you’re Pita or Kapha. Add a 1/4 tsp. of grainy mustard, like a dijon if you’d like to the dressing, and a smashed garlic clove (smash with the side of your knife and remove the peel, then a pinch of dried oregano, 1-2 twists of black ground pepper, and a pinch of sea salt – Whisk all of these together with a fork until the mustard, oil and vinegar are combined well.

Pour over your bowl of beans, onions and chick peas, add the chopped parsley and toss. Voila!

*This can be eaten over mixed lettuces, with baby spinach, and arugula. Another possibility is combine with a whole grain pasta and eaten warm, with or without the greens, and the addition of other veggies.)

Invigorating U,
Valerie

Miraculous Miso = Anti-Aging Power (Part 2)

Miso Benefits
Many studies have been done on miso demonstrating the following benefits:
• Reduces risks of cancer including breast cancer, prostate cancer, lung cancer and colon cancer.
• Protection from radiation
• Immune strengthening
• Antiviral — miso is very alkalizing and strengthening to the immune system helping to combat a viral infection.
• Prevents aging – high in antioxidants, miso protects from free radicals that cause signs of aging.
• Helps maintain nutritional balance – full of nutrients, beneficial bacteria and enzymes, miso provides: protein, vitamin B12, vitamin B2, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoleic acid and lecithin.
• Helps preserve beautiful skin – miso contains linoleic acid, an essential fatty acid that helps your skin stay soft and free of pigments.
• Helps reduce menopausal complaints – the isoflavones in miso have been shown to reduce hot flashes.

The binding agent zybicolin in miso is effective in detoxifying and eliminating elements that are taken into the body through industrial pollution, radioactivity and artificial chemicals in the soil and food system.

Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years.

1. Contains all essential amino acids, making it a complete protein.

2. Stimulates the secretion of digestive fluids in the stomach.

3. Restores beneficial probiotics to the intestines.

4. Aids in the digestion and assimilation of other foods in the intestines.

5. Is a good vegetable-quality source of B vitamins (especially B12). I know I said this above, but I am saying twice because this vitamin gives us energy!

6. Strengthens the quality of blood and lymph fluid.

7. Reduces risk for breast, prostate, lung and colon cancers.

8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.

9. Strengthens the immune system and helps to lower LDL cholesterol.

10. High in antioxidants that protects against free radicals.

Sources: http://bodyecology.com/articles/miso_health_and_anti-aging.php; http://planetgreen.discovery.com/food-health/benefits-miso.html

Miraculous Miso = Anti-Aging Power (Part 1)

I can remember my mom making me miso soup for breakfast when I was little. I didn’t eat cereal very often due to my allergy to dairy products. I think she was looking for ways to sneak in added calcium any way she could. It’s not as crazy as it sounds, this soup is eaten as breakfast in Japan as well.

WHAT IS IT?
Miso is a traditional Japanese seasoning produced by fermenting rice, barley and/or soybeans, with salt and the fungus kōjikin, the most typical miso being made with soy. The result is a thick paste high in protein and rich in vitamins and minerals, with incredible immune system boosting, anti-cancer, and anti-aging health benefits.

I find that it is one of those fabulous cooking staple items that can be used in oh so many tasty ways. It can flavor sauces as a seasoning, be its own sauce, the base for a soup, make a nice salad dressing… it’s very versatile.

Miso played an important nutritional role in feudal Japan, and is still very widely used in Japan, both in traditional and modern cooking. The taste is typically salty, but its flavor and aroma depend on various factors in the ingredients and fermentation process. Different varieties of miso have been described as salty, sweet, earthy, fruity, and savory.

Miso soup is so easy that it is virtually impossible to mess up. It can be made with whatever seasonal vegetables, mushrooms, tofu, meat or seafood is at hand. Miso soup can be as light, (with just a few blocks of tofu and some green leafy vegetable or seaweed), or heavy which is almost like a stew.

The other good news is it skirts out of the soy controversy because it’s fermented. Just make sure it’s non-GMO soy, (genetically modified organism) is not healthy. Miso is very easy to purchase in little tubs in the refrigerated section at most regular grocery stores.

RECIPE
4 cups filtered water
1 strip of dried kombu* (*You can do with kombu, or without)
3 tbs miso (white is recommended to start, it’s light)
1-2 sprigs of green onion/scallion (chopped)
1/2 block of tofu cut into bite size cubes the size of dice (firm, non-GMO – also in the refrigerator area of most grocery stores)
1/2 cup wakame another seaweed (also optional, purchase from health food store or Japanese food shop)

I’m going to share both the traditional miso soup recipe first, and then a creative version I made (depicted below).
Dashi option – a kombu stock which serves as a basis for so much of Japanese cuisine, is loaded with glutamates, and infuses everything it touches with a savory deliciousness. Kombu (kelp) is low in calories and high in calcium, minerals and iodine. It can be found in most health food stores, or definitely any Japanese food shops.

*WITH KOMBU TO MAKE “DASHI” – The Broth Base for Traditional Miso Soup
Place the kombu (a seaweed) in the 4c water, and place on a burner set to medium. The longer the water takes to get to hot, the better. Watch the pot carefully, as the kombu should be taken out when it floats to the surface and before the water boils. You’ll notice little bubbles forming at the rim of the pot. After removing the kombu and just as the dashi starts boiling, take the pot off the heat.

Tip: As an alternative, you can also use powdered dashi as a shortcut. Many of Japan’s modern home cooks do! Powdered dashi comes in little foil packages, and has quite a strong flavor. Simply add the powder to anything you are cooking.

While you are making the dashi, (or bringing your plain water to a boil) – Soak ½ cup wakame in lukewarm water for 10 minutes. Rinse the reconstituted wakame, roughly chop it, and then add it, along with the tofu, to your 4 cups of hot (dashi, or) water.

Then take a 3 tbs. of your miso of choice and dissolve with just a tablespoon or 2 of the just heated dashi/or water in a bowl. Stir until it’s dissolved completely. You don’t want to boil miso, because it can kill the live beneficial microflora and enzymes.

Then add the tofu, wakame, and rest of the the boiled water (or dashi liquid) to the bowl with your dissolved miso. Garnish with chopped green onions. Serves 4

* * * *
The soup creation depicted below: I didn’t use dashi, nor did I use any of the above ingredients. I made a shitake mushroom broth from boiling some dried shitakes* for a few minutes, added it to the miso broth – no kombu this time – just red miso, which you use less of because it’s stronger tasting and more salty and pungent.

Then I added left overs: chopped broccoli (1/3-c blanched), baby peas (1/3-c blanched), an amazing super grain called quinoa (1/2-c already cooked), and a few cubes of an non-GMO soy cheeze (this is very mild and sweet tasting variety). Voila!

*Shitake mushrooms are packed with flavor but surprisingly low in calories, they also are high in fiber and vitamins B and D. While available fresh, the dried variety has a concentrated, rich mushroom flavor, and a little goes a long way.

You can use miso as the soup broth for many yummy combinations adding great nutrition, especially if you are vegetarian or vegan.

H.E.A.R.T. – Welcome 07-11-11

Hi and welcome to the H.E.A.R.T. Program,

I’m very excited to have you participate in the launch of Healthy Eating Always a Real Treat with me!

Growing up in Greenwich Village, the heart of New York City, I’ve long considered myself a foodie due to my sincere love of food of all types, from all cultures. My experience of New York City is truly as a melting pot of delicious tastes and flavors, where social interaction is nearly always punctuated by sharing a bite, a brunch, a schmear of this or that. Sometimes dining is fancy to “see and be seen,” other times it’s people watching at tables squeezed along peripheries of bustling sidewalks, and many times it’s in a hole in the wall accompanied by families speaking in a foreign native tongue.

New York City is one reason I love food, the other is my mother. She is also a “native NYer,” she grew up in St. Albans, Queens and has been in NYC her whole life. She taught me most of what I know about food. The rest we shared learning from some of the classic greats on TV, like Julia Child and Jacques Pepin. This was before the Food Network became just another aspect of revenue-generating showbiz. I remember these shows as kind of white noise backdrop, when home from school I’d be doing homework and the shows would be on. I had an education on food and cooking by osmosis as I divided my listening to them with my school studies on a regular basis.

In our household, tasty and healthy food was the norm. Our refrigerator didn’t contain soda and our cupboards didn’t contain much in the way of junk food. That’s not to say I didn’t try it at friend’s homes. I had my fair share of chips and chocolate chip cookies, and given a choice I’d take a Ring Ding over a Twinkie hands down. Although my preference was for David’s Cookies – housed in a store front franchise near 34th Street and Macys. It was guaranteed every time you’d walk past it you’d smell the fresh baked cookies and just had to go buy at least a couple. Somehow the cookie was always warm, and the chocolate chips were chunks of melting gooey decadent chocolate, so big that it was like eating a cookie dough chocolate bar!

Overall though, my upbringing around food has been very health-full, and always with an eye for the artistic and enjoyable. So my goal for H.E.A.R.T. is to impart this love of food in such a way that you can find fun, creativity and healthy eating as simple and affordable as I do.

I will be communicating with you weekly through email, and a H.E.A.R.T. Blog. The blog will contain the database of our lessons, tips, and recipes. I’ll also be sharing information from “H.E.A.R.T. Contributors,” whom I am interviewing to bring you the best value from food experts on topics such as:

juicing
smoothies
detox
professional chefs
living foods
raw living
spiritual nutrition
and more!

Stay tuned for an email on our first exercise. We will all take the Ayurvedic Dosha test and post our results on the H.E.A.R.T page in the Invigorate U Community on Facebook. This way those in the same group will know who each other are.

Invigorating U,
Valerie
www.invigorateu.com