3 Healthy Chicks

Get Through The Big Game Without Over Doing It

2012-01-29T08:15:00.004-05:00

Super Bowl Sunday is the biggest day for food next to Thanksgiving. It's okay to splurge a little bit and eat foods you don't eat everyday, but it's easy to get carried away with all the excitement and over do it. The following are a few tips on how to avoid over-eating and staying on track with any healthy New Year resolutions during the big game, and all year round!

• Avoid skipping meals earlier in the day. Skipping breakfast may lead to overeating later in the day when you become famished and have tons of foods at your disposal.

• Get an adequate amount of sleep the night before. Lack of sleep will leave your body searching for energy, making it harder to resist fattening foods.

• Drink plenty of water. This will not only fill your belly, but help curb cravings. Limit alcohol to avoid too many extra calories. If you choose to have a few, alternate alcoholic beverages with sparkling water with lemon.

• Avoid carbonated beverages. These will bloat you, interfering with your body's ability to signal when you are full. The carbonation will also interfere with proper digestion.

• Prepare baked foods or fattening dishes using natural sweeteners or lower-calorie and lower-fat versions of ingredients.

• Eat slowly and wait at least 15 minutes before going back for a second helping. This gives the body enough time to feel satiated.

• Commit to working out the next day by signing up for a class or a run the next morning. You will be less likely to over do it if you know you have to get up early and run a 5K. The workout will also balance over consumption and burn calories!

• Enjoy your food! We spend so much time avoiding certain foods or viewing food as the enemy that we forget it can be pleasurable. We may worry that once we eat a food that brings us pleasure we won't be able to stop. The answer is controlled eating rather than out-of-control eating. Slow down and be aware of the taste, texture, temperature, and smell, and savor every bite!

Keep it Fresh!
-Jill

Ditch the Sugary Drinks!

2012-01-28T09:25:00.000-05:00

A spoonful of sugar? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back! Most of that added sugar comes from soft drinks and candy – the equivalent of guzzling two cans of soda and eating a chocolate bar. Remember, if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain, or you will displace other essential nutrients. To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, high fructose corn syrup, dextrose, molasses or evaporated cane juice on the label.

What YOU can do:

Take a good hard look at what you are drinking each day, figure out where the sources of added sugars are and think about how to cut back on that. Plan ways to substitute sugary foods in your diet with things like sweet vegetables, fruits or herbal teas.

1. Put down the can. Soft drinks are the biggest culprit! Soft drinks by far, followed by candy, cakes, cookies and pies. With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most over the recommended daily limit. Keep in mind, it DOES NOT make it ok if they are diet drinks. Artificial sweeteners (such as Splenda, Equal, Sweet & Low, etc.) are even more toxic than the refined sugars that are in regular sugary drinks!

2. Drink water. Replacing carbonated soft drinks with water will cut a lot of your sugar intake, and the benefits don't stop there. Drinking two glasses of water before a meal may encourage the stomach to feel full more quickly, so you don't eat as much. Lots of the time you may have a sweet craving because your body is dehydrated, so drink up!

3. Drink real fruit juice. Juice can have as many calories as soda, but it has far more to offer in the way of nutrients. This presents a dilemma -- you want the vitamins and antioxidants without all the extra sugar. The safest bet: Look for 100% fruit juice. Steer clear of juice drinks that have added sweeteners. Look for the percent of real juice, noted on the nutritional label. You can also slash sugar intake by drinking water with a splash of juice. Feel free to squirt some lemon, lime or orange slices into your water for a healthy, yet flavorful drink!

4. Try coconut water! Sports and energy drinks are sugar bombs like soda. Although they contain electrolytes which are great for hydrating the body, its still smarter to stay hydrated with water rather than sports drinks. A wonderful alternative to sports drink is coconut water. It's a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It contains more potassium than most sports or energy drinks and has less sodium. It's the fluid of life, so to speak!

5. Enjoy a cup of tea. Herbal teas can be not only delicious, but hydrating at the same time. There is a wide variety of flavorful herbal teas that will satisfy your sweet tooth. Right now I’ve been enjoying Yogi Tea’s Mayan Cocoa Spice made with cinnamon bark. It has low caffeine and plenty of rich chocolate flavor! It’s a must try!

Keep it fresh!
- Lauren

Being Grateful

2012-01-25T18:20:00.001-05:00

Gratitude: The quality of being thankful; readiness to show appreciation for and to return kindness.

I encourage you to celebrate the new year by taking the time to think about what you are grateful for and express that gratitude. Be truly thankful for the bounty of food before you and recognize that it should not be taken for granted. Be thankful for the people around you and celebrate with family, friends or neighbors. Be thankful for your health and your body’s ability to heal itself. Be thankful for all the things in your life that make you happy and take the time to reevaluate those that don’t.

There are so many things that nourish our bodies, aside from what choices we make concerning food. When all the different aspects of our lives are in balance, this is when our body, mind and soul thrive and we are at our healthiest. Think about all of the different areas of your life…. your relationships with friends and family, your romantic relationship, your career path, your home and physical surroundings, the amount of physical activity you make time for….. and recognize imbalances. What areas would you like to change, where is there room for improvement? How can you create the exact life that you want to live, in the exact world that you want to live it in?

We have the power to create the life we want and we have the power to change the things in our lives that we are unsatisfied with, but we all too often let fear hold us back. All year long, be thankful for the areas in which you are satisfied, but also take steps towards changing the rest. Set goals for yourself. Write them down and hold yourself accountable for reaching them.

Take out a piece of paper and write down your life goals for where you want to be or what you want to accomplish 1 month from now, 6 months from now, and 1 year from now.
On another piece of paper make three lists of the steps you need to take to make each of those goals attainable.
Use a journal to keep track of your goals and your progress. Check off each step as you accomplish it and update them as your goals change.
Express gratitude towards the people or opportunities that helped you reach each goal. Below, you will find ten tips on how to do just that!

Wake up with gratitude. Before you even get out of bed each morning, say one thing that you are grateful for.
Write a quick "Thank You" note or card to someone who has done something nice, or simply been there for you.
Be generous with affection. Everyone loves hugs!!
Practice random act of kindness. They will make you feel good and put a smile on someone else's face as well.
Give back. Donate time, money,
goods to those less fortunate.
Acknowledge jobs well done. Even something as simple as letting a manager at your local coffee shop how great your favorite barista is, can make someone's day. Who knows, maybe he/she will receive a bonus as a result.
Write down 10 things you like about yourself. Write down 10 things you like about someone else and send it to them.
Let go of anger and resentment and forgive someone towards whom you hold a grudge.
Pray or meditate. Taking the time to collect your thoughts will help you find balance and be more aware of the things that you are grateful for.
Make someone a healthy meal. The way to everyone's heart is through their stomach. A delicious homemade meal full of love and gratitude will be warmly accepted.

Keep it Fresh!

- Jill

Tips to Avoid Holiday Weight Gain

2011-11-14T22:30:00.000-05:00

Gaining weight during the holidays is common, but not inevitable. Plan ahead and avoid holiday weight gain by following these simple tips:

- Since stress can cause weight gain, manage stress by getting enough sleep and exercise to reduce stress and prevent stress eating.

- Watch portion sizes and eat favorite holiday foods, such as sugary cakes and cookies, in moderation.

- Limit alcohol to avoid too many extra calories. At parties, alternate alcoholic beverages with sparkling water with lemon.

- Avoid skipping meals, as this may lead to overeating later on, a slowdown in metabolism, and fatigue.

- Get an adequate amount of sleep, since lack of sleep makes it harder to resist fattening foods.

- Never go to parties hungry since it is easy to overeat when famished. Eat a small, nutritious snack before leaving for a party or drink a tall glass of water before hitting the buffet table.

- Prepare baked foods or holiday meals using natural sweeteners or lower-calorie and lower-fat versions of ingredients.

- Eat slowly at meals and wait at least 15 minutes before going back for a second helping. This gives the body enough time to feel satiated.

- Maintain a normal workout schedule to balance food intake and calorie burn. If time is an issue, consider shorter, more intense workouts.

Keep it fresh!
- Lauren

Boost Your Immunity!

2011-10-23T13:56:00.000-04:00

Achoo! Tis' the season of colds and flu viruses. A recent published in the British Medical Journal said that the best defense against the flu is good hygiene including washing your hands and covering your mouth and nose when you sneeze. In addition to good hygiene, it is important to keep your immune system in tip top shape! Follow these 10 quick tips to boost your immunity and stay healthy through this flu season:

1. Eat the rainbow! Stalking up on raw fruits and vegetables will give your body the anti-oxidants, vitamins, minerals, fiber and enzymes it needs to run smoothly. They will protect the cells of your body and turn you into a disease fighting machine. Aim towards 9-10 servings of fresh fruit and vegetables a day.

2. Step out into the sun and get some exercise! It’s great if you head to the gym daily for at least 30 minutes of cardio. Exercise is important for good health. But to boost your immune system while getting your cardio in, head to the great outdoors. Sadly, most Americans spend more than 80% of their day inside. Exercising outside in the fresh air will release endorphins and set your body on a natural high. The chilly weather will stimulate your thyroid gland and the added sunshine is important for Vitamin D levels…..

3. Start taking a multi-vitamin that includes sufficient amounts of Vitamin D. Recent studies have shown there are clear links between Vitamin D deficiency and obesity, insulin resistance, depression, certain cancers, heart disease, stroke, parathyroid problems and reduced immune function. Adult women need between 3000 and 5000 i.u's of D3 daily. For more information on Vitamin D deficiency in women see this article from Womentowomen.com.

4. Kick the sugar addiction. If there is one thing you can do that will boost your immune system it’s the reduction and elimination of refined, white sugar from your diet. On average, Americans eat more than 150 pounds of refined, white sugar each year or about ½ cup each day. Unfortunately, our bodies are not designed to digest that amount of sugar. Too much sugar overworks and exhausts our white blood cells and weakens the immune system. White blood cells need protein to function. Excess sugar in our diet means that protein in the diet will not be digested and assimilated properly leading to reduced white blood cell function! Try reducing your sugar intake by replacing refined sugars with natural sugar alternative including honey, maple syrup or agave nectar. Avoid artificial sweeteners as they are more toxic than refined cane sugar.

5. Eat your protein! The proper amount of protein is essential to promote cell production and support the immune system. Eating protein will also prevent loss of lean muscle mass as well as boost your energy. Protein does not have to come from animal products, there are great vegetarian sources of protein that include broccoli, nuts, seeds, tofu and spinach!

6. Get your sleep! Not getting enough sleep at night has been shown to trigger inflammatory response in the cells of the body. Cellular inflammation will aggravate autoimmune disorders, specifically in females. Even modest sleep deprivation can play a role in many immune disorders. Sleep is vitally important to maintain a healthy immune system.

7. Drink water! Staying hydrated is so important for your health! To find out how much water you need and ways to make water drinking enjoyable check out our previous blog entry, Glamorous Hydration.

8. Enjoy a cup of tea! Switch out that cup of coffee for a cup of green tea. Green tea is loaded with antioxidants that will help to strengthen your immune system. Not only will green tea boost your immune system but it lower your cholesterol and blood pressure, a great benefit to your heart health!

9. Add garlic! Garlic is a potent immune system booster. It is an anti-microbial agent that is effective against bacteria, viruses, fungi and parasites. Add fresh garlic to your salads, soups, sauces and sandwiches. To kick your immune system into high gear try this garlic immune booster shot: Juice together 4 cloves of garlic with a good sized chunk of ginger root, add a dash of cayenne and a table spoon of flax oil. It may not taste the best, but it will super charge your immune system!

10. Pamper yourself! Take time out for you. Treat yourself to one thing a week that will make you feel relaxed and loved. This could be as simple as hunkering down in your favorite chair to enjoy an hour of a new book, call a best friend who lives hours away, get a massage, taking a bubble bath or baking cookies. Taking time to nurture yourself and treat yourself to something special will reduce your stress level naturally boosting your immune system.

Following these 10 tips will help keep you happy and healthy throughout the fall and winter season.

Keep it Fresh!
3HC

Trick or TREAT!

2011-10-01T09:00:00.002-04:00

October is here and that means that everyone is already thinking about what they will dress up as on Halloween. Fall is one of my favorite times of year and Halloween is possibly my favorite holiday. I love that it inspires creativity and self expression and encourages families and communities to interact and celebrate together. It is a fun and exciting night, but it's focus unfortunately has become more about candy than anything else. Sure, trick-or-treating is a once-a-year adventure for kids but it ends with them gorging on chocolate and sweets for the next month...at least! Not the healthiest message to send to our kids.

You don't need to keep your kids from trick-or-treating or start lobbying your neighbors to hand out apples and boxes of raisins to keep your family from the fun. Instead, follow a few of these tricks to make sure your kids get a Halloween treat!

1) Let your kids choose a few of their favorite pieces of candy from their baskets and then donate the rest. Many local dentists will buy or swap candy at Halloween and donate it to troops overseas through Operation Gratitude. Halloween Candy Buy Back will help you find a participating dentist in your area!

2) Find recipes that use candy such as snickers, peanut butter cups and M&M's and have a bake sale with your creations. Let the kids have fun with you in the kitchen to get them excited about the alternative use for their goodies! Let them use the proceeds towards a new toy.

3) Make Halloween night about spending time together (Part 1)! After trick-or-treating host a pumpkin carving party for the family or neighbors. Roast the pumpkin seeds with your favorite spices or flavors as a healthy treat for kids to snack on instead of candy. (If you haven't joined our newsletter yet, our October Recipe will show you how! Sign up on sidebar of this site.)

4) Make Halloween night about spending time together (Part 2)! Go apple picking with the family the weekend before and use the apples to make healthier candy apples together on Halloween night. Use honey or brown rice syrup instead of corn syrup, or follow this raw recipe from Renegade Health:

Raw Caramel Apples

• 1 cup dates (pitted and unsoaked)
• 1/4 – 1/2 cup almond milk (or other nut milk of your choice)
• 1 teaspoon coconut oil (optional)
• 1 dash sea salt
• 1 teaspoon vanilla extract, or 1 inch vanilla bean, scraped
• 3-4 apples, depending on size

Preparation

• Mix all ingredients in a blender until smooth.
• Start with 1/4 cup almond milk and add until consistency is such that apples can be dipped and the caramel sticks.
• Insert a popsicle stick into the center top of each apple.
• Dip in caramel sauce.
• Refrigerate until caramel solidifies

5) Avoid hiding candy and then using it as a reward when your kids help out around the house. This sends the wrong message. We should be encouraging children to make healthy choices because it makes them feel good, not allowing them to make poor choices so that they behave well. Instead offer them healthier alternatives such as fruit, trail mix or popcorn.

6) Use their collected candy in creative ways. Make gingerbread houses or ornaments with them for holiday decorations.

Keep it Fresh and Spooky!

- Jill

Keeping a Food Journal

2011-09-26T17:44:00.009-04:00

If you are looking to loose weight or just make healthier choices for your body, keeping a food journal can be a powerful tool to assist you. Keeping track of what you are eating will help bring awareness to your eating habits and patterns. To keep track of meals, snacks and drinks that you consume, keep a small notepad in your purse, or keep a log on your phone, laptop or ipad.. whatever is most convenient for you to use throughout your day. You can even purchase food journals like the Diet Minder from book stores. The food diary process is designed to be fun and informative. It will help you recognize poor habits or foods that you react to and will help you find connections between what you eat and how you feel.

What to keep track of:

The Date
Time of day
What foods – What foods were eaten, how were they prepared and in what quantity. Be sure to include all ingredients. Be sure to include beverages and include misc items such as gum/candy.
Hunger level (on a scale of 0-5) at time of meal/snack
Meal situation – The place and activity surrounding meal/snack. Indicate home cooked versus eating out, etc.
Sensations – Indicate emotional and physical feelings, mood etc.
Indicate any medications or supplements you are taking and when
You can also include any physical exercise you do

The most important part of a food journal is noting how you feel physically and emotionally before, during and after each meal, snack or beverage. At first it may feel odd or you may not be sure what you are feeling. That is okay! Just write what you feel. Physical symptoms will be bodily sensations and may be a little bit easier to recognize than emotional ones.

Here are tips to get you started:

• Clues for physical imbalance: headaches, stomach pain, muscle cramps, coughing, fatigue, insomnia, restlessness, shakiness, muscle weakness, poor concentration, pallor.

• Clues for emotional imbalance: anxious, bored, scared, mad, sad, depressed, scattered, restless, irritable, agitated, hyper, guilt.

• Clues for physical balance: bright eyes, hunger, stamina, natural deep breathing, high energy, restful sleep, focus, alertness, strength, good attention span, clear complexion and good color.

• Clues for emotional balance: confident, excited, energized, humorous, happy, interested, focused, calm, relaxed, easygoing, patient.

Many people do not realize how much they eat until they start to write it all down. Try not to let the journal create negative feelings or feelings of guilt. Instead use it to hold yourself accountable for what you put in your mouth. If it helps, partner up with a friend and share your journals with each other at the end of each week. Sometimes knowing that someone else will read everything you’ve eaten is motivation enough to stick to healthy choices!

If you forget to write down a meal, just keep going. It’s all fine. Just keep writing!

Keep it Fresh!
-Jill

Breaking The Habit

2011-09-22T11:00:00.000-04:00

Habit. A settled or regular tendency or practice, especially one that is hard to give up. We all have habits, some good, some bad. I have a habit of cleaning and scrubbing all my produce before cooking it. Good habit, right? But I also have a habit of buying too much produce at once and throwing half of it away because it goes bad. Not so good habit.

We all have bad habits that we probably wish we could break. Some, like the above, aren't necessarily detrimental to our health, but others can definitely effect our well-being. For Instance, I also have a habit of buying a healthy snack, such as my favorite Mary's Sticks and Twigs, and eating the whole bag in one sitting. Yikes.

Making changes in our lives in order to improve our health and well being usually requires breaking some of our bad habits. Easier said than done, but let's face it, we could all use some improvement. So how do we give up our bad habits and trade them in for good ones, or at least better ones?

The first step is identifying the habits that you wish to change. Find habits that continuously hinder your health, happiness or well being. Any change we wish to make in our lives starts with and requires motivation. The general desire or willingness to do something. Only you have the power change yourself, but without the desire to precipitate change, success will be difficult.

Once you are ready to take action, follow these simple tips and you will be sure to succeed!

1) Lasting change takes time. Don't try to change all your bad habits at once, you will be sure to get overwhelmed and likely fail. Start with one and focus on making that one stick.

2) Be realistic. Chose to change things that are within your control, otherwise you can set yourself for disappointment and get discouraged.

3) Take baby steps. You may have more success by upgrading your bad habit to a less evil one first and then breaking it all together, rather than going cold turkey from the start.

4) Set goals. Make a list of the necessary steps to achieve your goal, and check them off as you reach them.

5) Stay motivated. Write yourself daily reminders and stick them on your mirror, refrigerator or some place you will constantly see them, especially in places where the bad habit is bound to occur.

6) Keep track of your progress. Keeping a journal each day can help you identify when and why you are having difficulty versus success. Take a few minutes each morning to write down your intentions for the day, and few minutes each evening to reflect on how you did.

7) Ask for help. We can't always do everything on our own. Don't be afraid to use your resources and ask for help!

8) Be grateful. Be aware of the others that have helped you reach your goals and express your gratitude.

9) Start today! Why put off til tomorrow, what you can do today. Procrastination will hinder your motivation and allows the opportunity for distraction.

So what are you waiting for? What bad habit will you start breaking today?

Keep it Fresh!
-Jill

Back To School!

2011-09-20T12:43:00.004-04:00

We all probably think, in some way or another, that we could be making healthier choices as far as our diet is concerned. And as much as we want ourselves to be healthy, we want even more to feed our children as healthy as possible. Our child's health is so important, because their young developing bodies are more vulnerable and therefore susceptible to illness. Feeding our kids a healthy, wholesome diet will not only help prevent sick days, but it will also be the most important thing we can do for their report cards. A healthy child will be focused, alert and attentive, allowing them to be at their utmost capacity to learn and perform their best! However, when our kids head off to school we relinquish the power to control everything they eat for a good part of the day. Therefore it is important to get them excited about making healthy choices and then send them off with healthy options so that we can feel confident that they will choose to eat the way we want them to.

Most of our schools unfortunately do not have healthy cafeteria options. Instead the cafeteria is an oasis of fried non-foods, baked goods, sugary sodas and juices. Get kids excited about bringing their lunch from home by providing them with fun ways to pack their lunch. Maybe it's a lunchbox with their favorite colors or characters. A great budget-friendly idea is to let them decorate brown paper bags anyway they want. This can also be a fun family arts and crafts hour each night before bedtime. Make it more eco-friendly by using recycled materials such as your paper grocery bags, or purchasing plain stainless steel canisters and containers that can be reused and decorating them instead. Sweeten the deal by surprising them with hand written notes, stickers or fun little games inside their lunch box.

Finding the time to prepare healthy meals and snacks for our children can be tough, especially for parents that work full time. However we don't want to sacrifice their health by being rushed to find something to send them off to school with. Make it easier on yourself by planning ahead. Set aside a half hour each Sunday evening, or whenever is best, to layout the kids' meals and snacks for the week. Also use this time to make anything that you can in advance. For example, make a batch of a healthy trail mix and separate it out into individual snack-size baggies. Involving the kids will get them more interested in what they are eating, and make them more apt to enjoy it!

Finding the right foods to feed our children can be even more difficult! Every child is going to be different, as far as what they like and are willing to eat. It is important to do your best while staying within realistic boundaries. All the effort in the world to prepare the healthiest meal possible is going to go to waste if your child is going to get to school and not eat it. Start with small, reasonable changes and work your way up. You will be surprised at how much your child will crave less junk foods and more healthy foods as they build healthier habits. In general, stick to healthy, natural, whole foods such as fruits, vegetables, lean proteins, healthy fats and whole grains. Avoid (as much as possible) hydrogenated oils, trans-fats and processed and refined packaged foods, especially those that contain lots of sugars, artificial colors and artificial flavorings!

Most importantly, nothing will feed our childrens' needs and nurture them as much as love! A home cooked or prepared meal will contain all the love and caring that you put into making it!

Keep It Fresh!
- Jill

So, what exactly is a Holistic Health Counselor??

2011-08-28T09:43:00.000-04:00

As many of you may know 3 Healthy Chicks, Lauren Forney, Terra Pfund and Jill Rizzi are graduates of the Institute for Integrative Nutrition and Board certified Holistic Health Counselors. That sounds very healthy and impressive, but what is the Institute for Integrative Nutrition and what exactly is a Board certified Health Counselor?

The Institute for Integrative Nutrition is the only nutrition school in the world that integrates all the different dietary theories—combining the knowledge of traditional philosophies with modern concepts like the USDA food pyramid, the glycemic index, the Zone and raw foods.

There are big differences between a traditional dietitian or nutritionist and Holistic Health Counselors. While nutrition is an extremely large component to Holistic Health Counseling, it is not the only aspect. Integrative nutrition and holistic health embraces as philosophy and a practical approach to well-being, that food is a secondary source of nourishment, while relationships, career, spirituality, and exercise are primary nourishments that sustain us more deeply.

Founder and director of the Institute for Integrative Nutrition, Joshua Rosenthal states, “You can eat all the broccoli in the world and still be unhappy and unhealthy because other aspects of your life aren’t balanced. When you are satisfied with your career, in a loving relationship, have a spiritual practice, and exercise on a regular basis, you will be more likely to make better decisions about the foods you eat.”

One of the most important aspects of holistic health counseling that 3 Healthy Chicks embrace is the concept of bioindividuality. 3 Healthy Chicks strongly believe that no one diet works for everyone. We take a yogic view to our counseling practice, in that we believe balance is the key to health and happiness. In each of our practices, Center Your Health, Sprouting Wellness and Keola Wellness we individually assist our clients in taking small, but proactive steps to create lasting changes.

As your Holistic Health Counselor 3 Healthy Chicks will work one on one with you to:

~ Set and accomplish goals
~ Explore new foods
~ Understand and reduce cravings
~ Increase your energy
~ Feel better in your body
~ Improve personal relationships
~ Follow your bliss!
~ Learn to love the life you live~

Imagine what your life would be like if you had clear thinking, energy and excitement every day! When was the last time you talked with someone about your health, or that of your child, and received the personal attention you deserve? It’s rare for anyone to get an hour to work on their nutrition and goals with a trained professional. As Holistic Health Counselors, 3 Healthy Chicks are here to create a supportive environment while we explore what really works for you.

Email us today at 3healthychicks@gmail.com to schedule your free health consultation and to find out more about taking small steps to lasting change.

Keep it Fresh!
3HC

An apple a day...

2011-08-24T10:36:00.003-04:00

Apples are good for you. You've heard it from the time you were a tiny kid... "An apple a day keeps the doctor away". But how do apples actually benefit your health?

Apples are a fat free, cholesterol free food, as well as a source of fiber. They are also a natural source of vitamin C, calcium, phosphorus and potassium. But it doesn’t stop there. Apples have also been shown to deliver antioxidants.

In addition to making a quick and easy snack, an apple is a great choice for providing fiber, antioxidants, vitamins and minerals into your diet. Its filling-but-not-fattening properties make it great for people of all ages, especially when grabbing a snack on-the-go is all you have time for.

Apples...

1. Boost your immunity. Apples contain Vitamin C, which helps your immune system. People who lack Vitamin C in their diet have poor healing, bruise easily and may have bleeding gums.

2. Help prevent heart disease. Apples can prevent coronary heart disease and cardiovascular disease because they are rich in flavonoids., which are known for their antioxidant effects.

3. Make a great portable snack. Eating an apple when craving for candy or chocolate can make the desire disappear since apples in itself contain sugar, but gives you only a fraction of the calories from say, a packaged and processed snack.

4. Are cancer fighting! Apples help to prevent ALL cancers. Yay!

5. Lower cholesterol. Apples contain phenols, which have a double effect on cholesterol by reducing bad cholesterol and increasing good cholesterol. Apples prevent LDL cholesterol from turning into oxidized LDL, a very dangerous form of bad cholesterol, which can be deadly.

6. Keep your teeth healthy. Apples prevent tooth decay, which is an infection that seriously damages the structure of your teeth caused primarily by bacteria. The juice of the apples has properties that can kill up to 80% of bacteria. The tough skin also cleans your teeth by scraping away plaque!

7. Contain 20% of your daily fiber. Apples are high in fiber, which help to keep your colon healthy along with keeping you "regular."

Keep it Fresh!

- Lauren

Tulsi Tea - Holy Basil

2011-08-22T11:40:00.000-04:00

During my first trip to India in 2009, I was introduced to Tulsi tea, also known as 'holy basil' tea. I was told to drink it each day I was there to keep my immune system strong. Apparently, it worked because I remained healthy throughout and following my trip. I brought some back with me and have been hooked ever since! Luckily, Organic India makes a delicious line of Tulsi tea's that you can find here at all health food stores, and even in some supermarkets. I swear by the original flavor, but they have many different kinds. My favorite flavor is the Honey Chamomile all summer long, then I fall in love with the Orange Mint during the Fall and enjoy the Vanilla Creme when it's colder. My tastes clearly change with the seasons! If you see a box the next time you're food shopping, give it a try! Read below for all of the wonderful health benefits of this holy basil tea.

About Tulsi Tea

Tulsi tea, which originated in India thousands of years ago, is known for its rich antioxidant and adaptogenic properties that are known to promote wellness by building the body’s immune system, reducing stress and promoting mental clarity. It is recognized as one of India's most sacred herbs because of its health benefits and healing properties. Tulsi Tea's antioxidants protect cells from the damage caused by free radicals that facilitate the cause and progression of various types of diseases. Also referred to as holy basil tea, this herbal brew’s adaptogens serve as powerful anti-stress agents that protect your body from a wide range of health concerns. The adaptogens guard against and deal with physical, chemical, environmental, and emotional factors that produce high levels of stress that compromise physical and mental health.

Potential Health Benefits of Tulsi Tea

· Strengthens the immune system, promotes longevity and enhances well-being.

· Promotes heart health by lowering cholesterol and high blood pressure.

· Reduces the negative physical and psychological effects of stress.

· Increases the body’s efficiency in using oxygen, which improves stamina, strength and endurance.

· Promotes respiratory health.

· Helps with digestion and gastrointestinal problems.

· Neutralizes dangerous biochemicals that contribute to cancer, degenerative diseases and premature aging.

· Facilitates healthy liver function.

· Reduces cell and tissue damage from sun rays, radiation therapy and other radiation sources.

· Relieves inflammation from arthritis and other diseases.

· Helps fight infections.

Keep it fresh!
- Lauren

A Healthy Chick Moment of Yoga: Four Paths of Yoga

2011-08-15T19:07:00.000-04:00

Yoga means Union. Union between the individual self and the Universal Self; union between Body-Mind-Spirit. Yoga is not just a system of physical exercises. It is a classical system of personal development of body, mind, spirit. There are four main paths to attain this Union which brings health, happiness and peace of mind: Karma Yoga, Bhakti Yoga, Raja Yoga (Hatha Yoga) and Jnana Yoga. Each path is suited to a different temperament or approach to life. All the paths lead ultimately to the same goal. The lessons of each path need to be integrated if true wisdom is to be attained.

1. Karma Yoga, The Path of Action

By acting selflessly, without thought of personal gain or reward, and by detaching from the fruits of actions and instead offering them to God, the Karma Yogi purifies the heart and sublimates the ego.

2. Bhakti Yoga, The Path of Devotion

Through prayer, worship and ritual, the Bhakti Yogi surrenders to God, channeling and transmuting emotions into unconditional love or devotion. Chanting or singing the praises of God form a substantial part of Bhakti Yoga.

3. Raja Yoga and Hatha Yoga

This path is often called Ashtanga, or eight-limbed yoga. It is the path of body, breath and mind control, and meditation. Hatha yoga is part of Raja yoga. It offers a systematic method for controlling the waves of thought. The chief practice of Raja Yoga is meditation. When body and energy are under control, meditation comes naturally.

4. Jnana Yoga, The Yoga of Knowledge

This is vedantic meditation and self-enquiry. Requiring tremendous strength of will and intellect, the Jnana Yogi uses intellect to inquire into his or her own true nature and into the nature of reality. Before practicing Jnana Yoga, the aspirant needs to have integrated the lessons of the other yogic paths - for without selflessness and love of God, strength of body and mind, the search for self-realization can become mere idle speculation.

Keep it Fresh!

- Lauren

Lava Lamp Belly - Lactose Intolerance

2011-07-20T10:37:00.000-04:00

Back in High School, I remember explaining to my doctor that my stomach felt like a lava lamp each and every day. He laughed at my explanation, but it was the truth! Each day I had pockets of gas painfully churning inside me due to all of the dairy products I was consuming. Luckily, he suggested a week off of dairy products only to find that I was indeed lactose intolerant. Lactose intolerance, also called lactase deficiency, means you aren't able to fully digest the milk sugar (lactose) in dairy products. It's usually not dangerous, but symptoms of lactose intolerance can be uncomfortable.

The problem behind lactose intolerance is a deficiency of lactase — an enzyme produced by the lining of your small intestine. Many people have low levels of lactase, but most don't experience signs and symptoms. Only people with both low lactase levels who also have associated signs and symptoms have, by definition, lactose intolerance.

Being diagnosed with lactose intolerance was devastating for me at that age, but I've learned to make healthier decisions with dairy free options as well as obtaining important nutrients from natural foods.

Interestingly enough, there are three types of lactose intolerance:

1. Normal result of aging for some people (primary lactose intolerance)  
Normally, your body produces large amounts of lactase at birth and during early childhood, when milk is the primary source of nutrition. Usually your lactase production decreases as your diet becomes more varied and less reliant on milk. This gradual decline may lead to symptoms of lactose intolerance.

2. Result of illness or injury (secondary lactose intolerance)  
This form of lactose intolerance occurs when your small intestine decreases lactase production after an illness, surgery or injury to your small intestine. It can occur as a result of intestinal diseases, such as celiac disease, gastroenteritis and an inflammatory bowel disease like Crohn's disease. Treatment of the underlying disorder may restore lactase levels and improve signs and symptoms, though it can take time.

3. Condition you're born with (congenital lactose intolerance)  
It's possible, but very rare, for babies to be born with lactose intolerance caused by a complete absence of lactase activity. This disorder is passed from generation to generation in a pattern of inheritance called autosomal recessive. This means that both the mother and the father must pass on the defective form of the gene for a child to be affected. Infants with congenital lactose intolerance are intolerant of the lactose in their mothers' breast milk and have diarrhea from birth. These babies require lactose-free infant formulas.

Treatments
There's currently no way to boost your body's production of the lactase enzyme. People with lactose intolerance usually find relief from signs and symptoms by reducing the amount of dairy products they eat and using special products made for people with this condition.

1. Eat fewer dairy products  
This is the best bet for people with lactose intolerance to reduce their signs and symptoms. There is an argument that those who avoid milk will end up being deficient in multiple nutrients including (but not limited to) calcium, B Vitamins, protein, Vitamin D, copper and zinc. This is plain silly and if you're eating a balanced diet there's no need for milk. The line of reasoning has been created by those in the dairy industry with the main threat being a decrease in calcium consumption. Calcium is found in many other foods, such as almonds, book choy broccoli, canned salmon, kale, milk substitutes (oat, almond, rice, hemp or soy milk), oranges, pinto beans, rhubarb, spinach or tofu.

2. Experiment with an assortment of dairy products
Not all dairy products have the same amount of lactose. For example, hard cheeses, such as Swiss or cheddar, have small amounts of lactose and generally cause no symptoms. You may well be able to tolerate cultured milk products, such as yogurt, because the bacteria used in the culturing process naturally produce the enzyme that breaks down lactose.

3. Watching out for hidden lactose
Milk and lactose are often added to prepared foods, such as cereal, instant soups, salad dressings, nondairy creamers, processed meats and baking mixes. Check nutrition labels for milk and lactose in the ingredient list. Also look for other words that indicate lactose, such as whey, milk byproducts, fat-free dry milk powder and dry milk solids. Lactose is also used in medications. Tell your pharmacist if you have lactose intolerance.

4. Use caution if you choose to eat dairy products
It may not be necessary to completely avoid dairy foods. Most people with lactose intolerance can enjoy some milk products without symptoms. You may even be able to increase your tolerance to dairy products by gradually introducing them into your diet.

5. Consume probiotics
Probiotics are living organisms present in your intestines that help maintain a healthy digestive system. Probiotics are also available as active or "live" cultures in some yogurts and as supplements in capsule form. Probiotics can be found in many fermented foods such as sauerkraut, raw kombucha tea, miso or tempeh. These are sometimes used for gastrointestinal conditions such as diarrhea and irritable bowel syndrome. They may also help your body digest lactose. Probiotics are a safe and easy way to help lactose intolerance as well as keep your digestive system healthy.

6. Use lactase enzyme tablets or drops
Over-the-counter tablets or drops containing the lactase enzyme may help you digest dairy products. You can take tablets just before a meal or snack. Or the drops can be added to a carton of organic milk. Not everyone with lactose intolerance is helped by these products. I keep Lactaid pills with me wherever I go just in case I'm out and a food contains a little dairy.

Are you lactose intolerant?
The signs and symptoms of lactose intolerance usually begin 30 minutes to two hours after eating or drinking foods that contain lactose. Common signs and symptoms include:
- Diarrhea
- Nausea
- Abdominal cramps
- Bloating
- Gas

Symptoms are usually mild, but they may sometimes be severe. Let me know if you have any questions regarding lactose intolerance (I'm pushing over 15 years now). I would love to share some dairy-free alternatives with you or hear some of your own below!
Keep it fresh!
- Lauren

Bringing Balance to the Workplace Through Yoga

2011-07-14T10:48:00.002-04:00

Babies are born yogis. When we were younger we were all able to pull our toes up by our ears and simply laugh. Then we grew, we aged, we got injured and we began carrying stress on our back, shoulders, and neck. Our bodies became tighter, muscles grew stiff and we lost our balance.

Yoga helps create a sense of union in body, mind and spirit. It brings us balance.

The Physical benefits: Creates a toned, flexible, and strong body. Improves respiration, energy, and vitality. Helps to maintain a balanced metabolism. Promotes cardio and circulatory health. Relieves pain. Helps you look and feel younger than your age. Improves your athletic performance.

The Mental benefits: Helps you relax and handle stressful situations more easily. Teachesyou how to quiet the mind so you can focus your energy where you want it to go - into a difficult yoga pose, on the tennis court or golf course, or in the office. Encourages positive thoughts and self-acceptance.

The Spiritual benefits: Builds awareness of your body, your feelings, the world around you, the needs of others. Promotes an interdependence between mind, body, and spirit. Helps you live the concept of "oneness."

Yoga in the workplace has the added benefits of boosting energy, reducing work related stress, relieving office chair back pain, all of which add up to happier employees and increased productivity. But for the most part, the evidence of the benefits of yoga is anecdotal. They range from the simple "I can touch my toes again" to "it helped me handle my stress." A former student and corporate client in West Patterson said, “I enjoy yoga at the office because it is convenient. By practicing it in the work environment, I can relate the relaxation techniques to my job. I find that I am a better employee when I practice yoga, I can ‘go with the flow’, rather than waste time and energy fighting changes. Especially in today’s business environment, the pace is fast and ever changing.”

The great thing about yoga is, you don’t have to be able to touch your toes to do it. Anyone can do yoga-no matter how young or old you are, whether you're a couch potato or a professional athlete. Size and fitness level do not matter because there are modifications for every yoga pose. The idea is to explore your limits, not strive for some pretzel-like perfection.

If you work in the Metro Park area, you can check out a class at Metro Park Wellness located at 99 Wood Ave South, Iselin, NJ. Classes are offered on Monday, Wednesday and Thursday at 12:15 – 1:00pm and 1:15 – 2:00pm on the 8^th Floor. It's a $10 drop in and yoga mats are provided. Simply wear comfortable clothing that allows you to move. Just remember one thing: the purpose of yoga isn’t to tie you in knots; it’s to untie the knots you already have and bring balance back to the body.

Keep it Fresh!

~Terra

I'm a Coconut (Oil) Girl!

2011-06-19T16:15:00.001-04:00

I am such a coconut (oil) girl!! Coconut oil is unbelievable. Although there is still a lack of scientific research over the health claims of coconut oil, other research suggest that the list of benefits just goes on and on! My experience with it and personal opinion tends to dwell more on the side of the healthy benefits!

I personally love using it as a moisturizer each day. It's so soft and I can really feel it nourishing my dry skin. I keep a bottle of unrefined organic coconut oil in my shower so as soon as I get out and my body is warm, the chunky oil (well, the oil gets thick in the winter and oily in the summer) melts right into my skin. Every once in a while, I do a deep conditioning treatment to my hair using coconut oil. I comb it through my hair with my fingers, let my hair dry naturally and sleep with it in. The next day I shampoo it out. And of course I love cooking with it because it can tolerate HIGH heat and always brings a rich, sweet taste to my meals that I can't resist!

About Coconut Oil
Unrefined, organic coconut oil is a rich, buttery, slightly sweet superfood used for centuries in the tropics. Boasting a high smoke point of 350 degrees, it can replace almost any oil in baking or cooking. Naturally cholesterol free, coconut oil contains healthy medium-chain fatty acids, most notably antibacterial and antiviral lauric acid. Unlike long-chain fatty acids in animal-based saturated fats (which clog arteries and get stored as fat), coconut oil’s good fats get burned for energy and actually lower the risk of heart disease. Sold in jars in the oil or baking section, coconut oil is solid at room temperature; when warmed, it quickly becomes a clear liquid. Great for people with nut allergies, it keeps for years unrefrigerated!

Proponents claim that coconut oil offers the following health benefits:

• supports thyroid function

• increases metabolism

• antiviral and antibacterial properties

• improved blood pressure

• improved cholesterol levels

• weight loss

• better diabetes control

• increased bone strength

• better digestion

• prevention of cancer

• prevention of heart disease

• stress reduction

• increased immunity

Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shinny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry.

Skin Care: Coconut oil is excellent massage oil for the skin. It acts as an effective moisturizer on all types of skins including dry skin. Coconut oil is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. Therefore coconut oil forms the basic ingredient of various body care products such as soaps, lotions, creams, etc., used for skin care. Best part is, your skin actually absorbs all of the oil's health benefits and brings them right into your blood stream, so you don't even have to eat it to reap it's rewards!

Immunity: Coconut oil is great for the immune system! It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: Coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

Energy: Finally, coconut oil is often preferred by athletes and body builders and by those who are dieting. It contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

Heart Diseases: There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils.

Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Digestion: Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and can help prevent various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Suggestions in the Kitchen: Instead of butter, stir a tablespoon of coconut oil into hot oatmeal, along with dried cranberries and pecans. Blend it into a smoothie with vanilla yogurt, bananas, and papaya. Or coat your pan with coconut oil when making French toast; it adds a lovely scent without overpowering other flavors.

Substitute coconut oil for sesame or olive oil in your next stir-fry with shrimp or tofu, green onions, broccoli, fresh ginger, and cooked brown rice.

Recipe: Sweet Popcorn
Add 2 tablespoons coconut oil and 1/4 cup popcorn kernels to a pan set over high heat; cover. When kernels start to pop, keep covered and shake over heat until popping slows. Pour popcorn into a bowl; sprinkle with cinnamon sugar or salt. Enjoy!!!

Keep it Fresh!

- Lauren

Information above adapted from Organic Facts.

Glamorous Hydration!!

2011-06-10T10:26:00.000-04:00

There’s no ifs, ands or buts about it…you need to drink water to stay fit and healthy. It’s estimated that up to 70% of our body is made up of water! Our blood is mostly water and our muscles and brains contain lots of water. We need water to assimilate vitamins and nutrients into our body, to transport oxygen to nourish our cells, to remove waste and to protect our organs and joints! Without water our bodies cannot function properly. Water is also in our lymph (nodes and fluids) so the amount of water in our body directly affects our immune system. If you want to boost your immunity, stay hydrated!

Oftentimes we don’t realize that the symptoms we’re feeling are the result of dehydration. Symptoms of dehydration can include chronic joint and muscle pain, lower back pain, headaches and even constipation. If there is a strong odor or color to your urine it’s a big indication that we’re not giving our body enough water! Our bodies needed the water long before we started to feel thirsty.

For years people have followed the old adage that one should have 8, 16oz glasses of water per day. This may seem like a lot. For some it may be too much, for others too little, it all depends on the person. Size and activity levels should be taken into account. We lose water through every day activity including urination, sweating and even respiration. The more active you are, the more water you will lose, therefore the more water you need to take in!

We have found that a good estimate is to divide your weight by half to give you the number of ounces of water your body needs. For example, if you weigh 140 pounds, you should drink at least 70oz (around 8 glasses). The water equation is complicated by variables! For ever 20 minutes you exercise you should add another 8oz. If you’re having an adult alcoholic beverage, you should have at least equal the amount of water (hangover prevention!). If you live in a hot, dry climate, add another two glasses!

Up to 20% of your water intake will come from the foods you eat. The rest must come from the beverages you drink. If your head is spinning trying to figure out the perfect amount… take a breath. Better yet, take a sip of your water and relax! We have a few tips that will help you up your water intake without even realizing your doing it!

~ Ditch the soda pop and energy drinks. While carbonated beverages and energy drinks contain water, they also contain high levels of caffeine, sugar and sodium. Not only are these drinks packed with empty calories that we don’t need, but the high levels of caffeine causes dehydration! If you drink a caffeinated beverage, tack on another 2 glasses of water to make up for it!

~ Give it a kick! Spice up your water with a hint of flavor. Flavored waters are all the rage these days. We say, “why waste the money when you can make your own?” Fill up a pitcher with water and add orange, mint, cucumber, lemon or lime to give it a kick! Experiment with favor combinations! One of my favorites is orange and clove!

~ Switch out your java for herbal tea. I know this one may be tough for you die hard coffee drinkers….but again with the caffeine! There are so many great herbal tea flavor options out there. You can drink it hot with a lemon or steep the tea and pour it over ice! Just be sure that the herbal tea you choose isn’t a diuretic! Diuretics trick your body into thinking you have more water than we need…thus resulting in the need to drink more water!!

~ Add some bubbly and feel like a rock star! Try sparkling water with a splash of juice (my favorite is pomegranate) with a twist of lime. This is a delicious bubbly daytime cocktail that will make you feel like a rock star!

~ Get funky with some sexy style! Seriously, ditch the plastic water bottles. They’re bad for the environment and how sexy is BPA? You got it, it’s not! BPA has been shown to interfere with reproductive development in animals and has been linked to diabetes in humans! But we still drink out of it? Preposterous! Shell out the $30 to buy a new Sigg bottle or other BPA free reusable bottle. I personally have a collection of Sigg bottles to choose from depending on my outfit and mood! You can even go to Café Press and design your own!

~ Get glamorous!!!!!!!!! If you are anything like 3 Healthy Chicks, you have cabinets filled with amazing stem ware. Beautiful wine goblets, snappy martini glasses and frosty pint glasses lifted from your favorite college joint. Who says they have to be filled with wine, vodka or beer? They’re fabulous glasses and there’s no reason for them to be collecting dust in your china cabinet! Dust off that hand painted (non-toxic!) martini glass and have some H2O on the rocks with a twist of lime and sprig of mint! Hell, put on your favorite Jersey Girl, Joan Rivers style sunglasses and embrace the healthy rock star that you are.

Cocktails before noon? Definitely!

Chew Your Food

2011-06-07T12:49:00.000-04:00

We live in a fast paced world. People are on the go, multi-tasking, planning and thinking ahead. In a busy world, people also eat on the go; in the car, at their desks, standing up, walking down the street, barely taking the time to enjoy their meal. When we eat quickly, we tend to eat more, therefore consuming more calories.   Digestion begins in the mouth. Slowing down to completely chew your food, allows the release of digestive enzymes that break down food and greater assimilation of nutrients. Whole foods, especially whole grains, must be mixed with saliva and chewed until they become liquid to release their full nutritional value. Because digestion becomes so efficient when you chew your food thoroughly, your body will begin to feel wonderfully light. To get into the habit of chewing correctly, try counting the chews in each bite, aiming for 30 to 50 times. It helps if you put your fork down between bites.   The New York Times reported on a few scientific studies to support the claim that eating slowly is a method for consuming fewer calories. Who could imagine that losing weight is as simple as taking a few more minutes to slow down and eat what is already on your plate?

5 Tips to Slow Down at Meal Time:

Take 3 deep breaths before your meal.

Place your fork down between each bite, or use chopsticks to eat.

Chew your food at least 30-50 times before swallowing.

Savor the flavors and textures that are happening in your mouth.

Eat in a calm, relaxed atmosphere as often as possible.

Keep it fresh!
- Lauren

Information adapted from the Institute for Integrative Nutrition.

Lower Cholesterol, Naturally

2011-06-05T18:52:00.001-04:00

How's your cholesterol? The good news is that lowering your cholesterol down to a safer level could be easier than you think. In fact, with simple lifestyle modifications people often see significant reductions in cholesterol within six weeks.

Get going right now, with these 10 easy, all natural tips:

Get Moving

Whether your goal is to lower your cholesterol, shed some extra pounds, or both, regular exercise can help you get there. I’m not talking about high-intensity workouts, either, though boosting your intensity can elevate HDL (“good”) cholesterol. Walking and other, more moderate physical activities are good for your heart, too. Walking is one of the simplest, safest and least expensive LDL-lowering strategies. Walking just 30 minutes a day protects the heart by increasing the size of LDL particles (bigger is better), decreasing inflammation and targeting dangerous belly fat. Just remember to pick up the pace, because faster is better for health and longevity. Whichever activity (or activities) you choose, just make sure you're doing it for 30 minutes at least 5 days a week.

Shed a Few Pounds

If you weigh more than you should, slimming down may produce a significant drop in your cholesterol level. In fact, shedding just 5 to 10 pounds may be enough to improve your cholesterol level. If you’re making sure to fit in some workouts into your daily routine, you’ll already be on your way to shedding a few pounds!

Limit Animal Products

In general, cutting your dietary saturated fats will lower cholesterol. Peanut butter, avocados, olive and canola oils, and most nuts are mostly monounsaturated fat (fat that can help lower LDL and triglycerides while raising HDL). It's a much healthier choice than saturated fat, found primarily in animal products--meats, butter, full-fat milk and cheese. Saturated fat can elevate your cholesterol level more than anything else you might eat.

Eat More Fiber, Particularly Beans

Fruits & vegetables, including whole grains, are good sources not only of heart-healthy antioxidants but also cholesterol-lowering dietary fiber. Soluble fiber, in particular, can help lower cholesterol. It acts like a sponge to absorb cholesterol in the digestive tract.

Except for your morning wheat bran, no food is more fiber-rich than beans. And beans are especially high in cholesterol-lowering soluble fiber. Eating a cup of any type of beans a day-particularly kidney, navy, pinto, black, chickpea, or butter beans-can lower cholesterol by as much as 10 percent in 6 weeks.

Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. This may be why soluble fiber helps to lower cholesterol levels (and decreases the risk of heart disease). Soluble fiber is also found in oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables.

Keep your cupboards stocked with canned beans of all kinds: black, white, kidney, fat-free refried, etc. You'll always have the makings of a delicious, healthful dinner on hand. Beans add protein and fiber to any dish and can be used in salads, stuffed baked potatoes, veggie chili, or pureed for sandwich spreads. And since they come in cans, beans are handy to use. But remember to rinse canned beans first--they're packed in a high-sodium liquid.

Savor Dark Organic Chocolate

Want to help your heart the next time you indulge in chocolate candy? Choose the dark (at least 70% or more), organic kind. Compared to milk chocolate, it has more than three times as many antioxidants. These flavonoid antioxidants work to keep blood platelets from sticking together and may even help keep your arteries unclogged. Unfortunately, white chocolate has no flavonoids at all. Savor one small square each day, for your health!

Eat Apples

An apple a day keeps the cardiologist away. They serve up a cholesterol-lowering fiber called pectin. Another ingredient in apples, called polyphenols, functions as a strong antioxidant and prompts the liver to clear LDL cholesterol. Eating the apple skin ensures the highest level of antioxidant intake.

Drink Green

Research in both animals and humans has shown that green tea contains compounds that can help lower LDL cholesterol. Green tea is available in a variety of different flavors for you to find one that suits your taste buds!

Eat Garlic

Garlic is a regular chemical factory, with lots of active ingredients that not only lower LDL, but also function as powerful antioxidants and blood thinners. Garlic lowers LDL by dampening the activity of the main cholesterol-producing enzyme in the liver. Eating as little as a clove a day has been shown to rev up the body’s ability to dissolve blood clots, which can precipitate a heart attack by sealing off plaque-filled arteries.

Eat Flaxseeds

Flaxseeds are a wonderful plant source of omega-3 anti-inflammatory fats, a plus in countering the inflammatory disorder atherosclerosis. Two other components of flaxseeds actually target LDL cholesterol: lignan and fiber. Lignans are hormone-like plant chemicals that function as powerful antioxidants and dampen the actions of two key cholesterol-producing enzymes. Be sure to eat only ground flaxseeds, or else their thick coating inhibits digestion. Keep flaxseeds (ground or whole) in the refrigerator or freezer to prevent spoiling.

Don’t Smoke

Smoking lowers levels of HDL "good" cholesterol and is a major risk factor for heart disease.

WAIT: Check This Out!!!!

Andrea Beaman just posted a really interesting article on her website called The Cholesterol Myth. It's interesting and definitely worth giving a quick read. She talks about the importance of cholesterol as well as certain factors that may be contributing to high cholesterol levels. I LOVE her!!!!!!

Keep it fresh!
- Lauren

Cha Cha Cha CHIA!!

2011-06-03T10:16:00.000-04:00

Yes, chia seeds as in the ones that grow chia pets! These super seeds are jam packed with nothing but nutritious goodness. Next time you're at your local health food store, be sure to grab a bag of chia seeds to start incorporating them into your meals.

Dr. Andrew Weil, explains the benefits of chia seeds wonderfully here: Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. You may have seen chia sprouts growing on the novelty planters called Chia Pets, but historically, the seeds have been the most important part of the plant. In pre-Columbian times they were a main component of the Aztec and Mayan diets and were the basic survival ration of Aztec warriors. I've read that one tablespoon was believed to sustain an individual for 24 hours. The Aztecs also used chia medicinally to stimulate saliva flow and to relieve joint pain and sore skin.

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.
Chia is undergoing something of a renaissance after centuries of neglect. It was a major crop in central Mexico between 1500 and 900 B.C. and was still cultivated well into the 16th century, AD, but after the Spanish conquest, authorities banned it because of its close association with Aztec religion (Indians used the seeds as offerings in rituals). Until recently, chia was produced by only a few small growers, but commercial production has resumed in Latin America, and you can now buy the seeds online and in health food stores.

Because of its nutritional value and stability, chia is already being added to a range of foods. Research has shown that adding it to chicken feed makes for eggs rich in omega-3s. Feeding chia to chickens enriches their meat with omega-3s; fed to cattle chia enriches milk with omega-3s. Chia can also be added to commercially prepared infant formulas, baby foods, baked goods, nutrition bars, yogurt, and other foods. Another bonus: insects don't like the chia plant so it is easier to find organically grown varieties.
Information adapted from Andrew Weil, M.D.

Chia has a nutlike flavor. You can mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca," (see my altered recipe below). As with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods. I find them tasty, easy, and an interesting addition to my diet.

Here are some other fun facts about chia seeds:

Easily digestible. You do not need to grind the chia seeds to digest it. It is a relatively easy to digest seed, whereas flax seeds are not. Often, one has to grind flax seeds to be able to process them in their digestive system. That is not the case with chia seeds.

Nutritious. Chia seed provides ample calcium and protein to your tissues. The seeds are also rich in boron, which helps the body assimilate and use calcium. The nutrients also support proper brain functioning.

Water loving seeds. The chia seeds are great for athletes because they are highly hydrophilic. Being hydrophilic means it absorbs large amounts of water. Chia Seeds can absorb over 10 times their weight in water making them a great enhancer in hydrating our bodies. They absorb the water we drink holding it in our system longer.

Slimming and trimming. The chia seed gels when becoming wet and this gel, when in our digestive systems, helps prevent some of the food, hence calories that we eat from getting absorbed into our system. This blockage of calorie absorption makes the chia seed a great diet helper. Eating the seeds also helps dieters by making them feel fuller faster so they will be less hungry!

Cleansing. Chia seeds provide antioxidant activity
Chia is a great addition to a detoxification program. Chia seeds are high in fiber and in healthy oils making them an excellent addition to many detox programs.

Versatile and mild tasting. Mix Chia seeds into yogurt, sprinkle them on cereal in the morning, add to salads, or even add them to your baking. There are many ways to add chia seeds into your daily routine!

'Coconut Lime Chia Fresca'

Ingredients:
2 tsp chia seeds
2 cups coconut water
juice of half a lime

Directions:
Combine all ingredients in a glass and stir to combine. Let rest for ten minutes. Stir once more and set aside for ten minutes longer. Serve chilled. (Serves 1-2)

Healthy benefits: electrolytes, minerals, omega 3’s, dietary fiber and low-sugar!

Keep it fresh!
- Lauren

Play more, Eat less....

2011-06-02T09:36:00.000-04:00

Remember when you were a child and you got so wrapped up in playing, imagining or creating that you didn't want to stop when it was time to eat? Do you remember leaving your meal half-finshed to run off and continue playing? Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play.

As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, to be healthy and balanced we must work on more than just our bodies; we must feed our hearts, minds and spirits.

Have you noticed that when your body, mind and spirit are engaged in a creative project or happy relationship, your reliance on food seems to decrease? Likewise, when you are unsatisfied with your relationship, your job or other areas of your life, you may depend on food to cheer, soothe or numb you. When your life is out of balance, no amount of food can feed you where you truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us---a full and fulfilling life --doesn't come on a plate.

What is fun for you? What makes you light up? What excites you? Make time for it this week. Even if you don't have much free time for fun, try approaching a "serious" activity with an attitude of play. This can greatly reduce stress and anxiety and bring more pleasure to your day. Take your focus off food, try adding more fun into your life and watch the magic unfold!!

Keep it Fresh!
~Terra

Natural Allergy Relief

2011-05-31T08:22:00.000-04:00

If you are one of the 35 million Americans that suffer each year during the pollen season, this article is for you! Seasonal allergies tend to occur during the spring and fall, when pollen and ragweed are at their peak. Each season, those who deal with allergies are often desperate for ANY solution to their suffering. Below is a more natural approach to relief instead of over the counter or prescription drugs.

Some of you may be familiar with Dr. Andrew Weil. He is one of the leading physicians in the health and wellness field right now. He is the author of several best-selling health and nutrition books including Spontaneous Healing, Eight Weeks to Optimum Health, Eating Well for Optimum Health and the cookbook The Healthy Kitchen. Dr. Weil is a graduate of Harvard College and Harvard Medical School, is Clinical Professor of Medicine at the University of Arizona and director of the Program in Integrative Medicine at that institution.

Being a proponent of holistic and integrative nutrition, Dr. Weil is not a great fan of antihistamines, which don't change the allergic process but merely block its expression. He says that steroid nasal inhalers used for treatment of hay fever and other seasonal allergies can be very effective, but some of the steroids are bound to get into the rest of the body and these hormones weaken the immune system. His preference among conventional treatments is the non-prescription drug cromolyn sodium (Nasalcrom Nasal Solution). It works and is nontoxic. If that doesn't help, you may have to try a steroid nasal spray such as Vancensae, preferably for a limited time.

Dr. Weil also recommends trying some lifestyle modifications. All allergies have the potential to disappear if you make changes in both lifestyle and your mental state. Here are some of his suggestions:

Skip on the milk. Follow a low-protein diet and try to eliminate milk and milk products. Excessive protein can irritate the immune system and keep it in a state of over activity. The protein in cow's milk is a frequent offender.

Get hypnotized! Try hypnosis, which can lessen or completely prevent allergic reactions and facilitate the immune system's unlearning of its pointless habits (in this case, an inappropriate response to pollen, dust, mold or animal hair or other substances that cannot really hurt us).

Chill out. Consider whether stress impacts your allergy and, if so, take steps to reduce it. Dr. Weil has seen long-standing, severe seasonal allergies disappear when people switched jobs, left a relationship or otherwise eliminated a source of stress.

Dust-proof your home. Dust-proof your bedroom by eliminating wall-to-wall carpets, down-filled blankets, feather pillows and other dust catchers. Encase your mattress in an airtight, dust-proof plastic cover; dust your furniture with a damp cloth; and damp-mop floors regularly to pick up dust.

Get a HEPA filter. Consider buying an air filter. Dr. Weil recommends a HEPA (high-efficiency particulate air) filter, which removes particles in the air by forcing it through screens containing microscopic pores. These devices work well and aren't too expensive. Get one for the main rooms in your house, or move one from room to room regularly. Avoid air-filtering equipment that generates ozone (HEPA filters don't).

Invest in a neti pot. What could be simpler than rinsing away allergens with saltwater? Neti pots have been used in India for thousands of years to flush the sinuses and keep them clear. It’s an idea that takes some getting used to for most Westerners, but it’s a bit like using nasal spray. A little douse of saltwater can rinse away those prickly pollen grains and help treat allergies and other forms of sinus congestion. Refer to my old blog post regarding the neti pot for more information.

Ask your doctor about quercetin. A natural plant-derived compound called a bioflavonoid, quercetin helps stabilize mast cells and prevents them from releasing histamine. Quercetin also is a natural antioxidant that helps mop up molecules called free radicals that cause cell damage, which can lead to cancer. Citrus fruits, onions, apples, parsley, tea, tomatoes, broccoli, lettuce and wine are naturally high in quercetin, but allergy sufferers will most likely need to use supplements to build up enough of this compound to prevent attacks. The recommended dosage is about 1,000 milligrams a day, taken between meals. It’s best to start treatment six weeks before allergy season. Those with liver disease shouldn’t use quercetin, so please consult your doctor before using this or any other supplement — especially if you are pregnant or nursing.

Eat allergy fighting foods. A recent health study found that participants who ate foods rich in omega-3 fatty acids were less likely to suffer allergy symptoms than those who didn’t regularly eat these foods. Omega-3s help fight inflammation and can be found in cold-water fish, walnuts and flaxseed oil, as well as grass-fed meat and eggs.

To help keep airways clear when pollen counts are high, add a dash of horseradish, chili peppers or hot mustard to your food — all act as natural, temporary decongestants. It’s also a good idea to avoid foods that you’re slightly allergic to until the air clears. Fighting off allergies can render the body hypersensitive to those foods, causing more severe reactions than usual.

Hopefully you will find some, if not a lot of relief from one or more of the suggestions above. My favorite thing to do during this season is to drink a cup of hot water first thing in the morning with nothing in it. The steam helps to relieve any congestion in my sinuses. Best wishes for a sniffle-free Spring for you!

Keep it fresh!
- Lauren

Cooling Summer Foods

2011-05-29T21:22:00.000-04:00

The end of May means the beginning of Summer. Pools and beaches will be open and the weather will continue to warm up. The change of season means it is time to change up the foods we eat. We will want to start to eat foods that have a cooling effect on the body, to stay fresh during the coming months.

Instinctively there are certain foods that are more appealing to us in the summertime versus the winter months, but there is logic as to why. We tend to think of a food’s energy in terms of calories, but all foods were once alive and therefore have a living energy that effects our bodies’ response when we consume them. Therefore we can eat foods that have a cooling effect on the body during the warm months, and a warming effect on the body during the cold ones.

There are a few things to consider when choosing foods for these cooling effects. How it is grown, the color of the food, and how it is cooked. As a general rule, vegetables and fruits that take less time to grow, and grow above ground, have more of a cooling effect on the body, as well as a more uplifting and energizing effect. Some of these include, most leafy greens, lettuce, broccoli, tomatoes, cucumbers, celery, zucchini and yellow squash. Conversely, those that take longer to grow and grow beneath the soil have a more grounding and warming effect on the body. These include root vegetables such as potatoes and parsnips, onions, garlic.

Following what we know about cool colors and warm ones, the same general principle applies to foods. Foods that are blue and green in color are usually more cooling than those that are red or orange. Herbs can be considered as well. Spices such as cayenne, cinnamon and cloves are all warming, which is why we tend to crave them in the fall and winter months. Mint and cilantro have the opposite effect and are great in summer salads and salsas!

Cows, pigs, chickens etc are all warm blooded animals, so when we consume them they have a warming effect on the body. Fish are cold blooded and therefore seafood and seaweeds will have a cooling effect. But it is also important to consider the method in which all of the above foods are prepared. The closer a food is to its raw state, the cooler it will be. So the less it is cooked, the more cooling, and the more it is cooked, the more warming it will be. Therefore lightly steaming vegetables will keep them cool, while broiling, frying or baking will diminish their cooling properties.

Make your summer full of vibrant salads made from lots of fresh fruits and vegetables and you will keep healthy, cool and of course fresh all summer long!

Keep it Fresh (and Cool) - Jill

Living Gluten-Free

2011-05-27T13:35:00.000-04:00

I seem to be getting a lot of questions lately about following a gluten-free diet. It seems to be something that is becoming more and more common, and I think that this is due to the fact that many of us have a sensitivity or allergy to wheat that goes undetected for many years. There has been some attention drawn to this fact lately and so it seems that people are getting more in tune with their bodies and beginning to become aware of these types of sensitivities. This can cause people to avoid gluten, the protein found in wheat (and therefore rye and barley as well) in their daily diet, or avoid it for a period of time to determine if there is in fact an allergy or sensitivity.

There are varying degrees of sensitivity, ranging from mild to full on allergy, to Celiacs disease. Sensitivities can cause symptoms such as headaches, bloating or stomach issues, yeast infections, weight gain or skin rashes. Celiac disease, however is a disease in which the body is incapable of breaking down gluten, causing an auto immune response in the body. A doctor can run blood tests to determine Celiac disease, but sensitivities to wheat can be more difficult to determine. If you suspect that wheat may be the cause of what ails you, the best way to do so is to avoid wheat and gluten for a short period of time, usually 7 days will suffice. Within this time period symptoms will subside and will return when wheat is reintroduced on the eighth day, if there is a sensitivity.

Avoiding gluten may seem like a daunting task. It can be overwhelming when you start to think about all of the foods that involve wheat. But once you know what to look for, I assure you that its not as confusing as it may seem. Gluten is found only in grains made from wheat, therefore all vegetables, fruits, nuts, seeds, legumes (beans) and meats in their natural state are gluten-free. The tricky part is determining what grains and flours to avoid and what foods contain these flours in some way or another. The following is a list of grains and flours that do and do not contain gluten:

Grains/flours that contain gluten:
Wheat (this includes the berry and the germ of the plant)
Rye
Barley
Kamut
Semolina
Barley
Spelt

Grains/flours that do not contain gluten:
Rice (all varieties, excluding those made with pastas such as pilaf)
Millet
Amaranth
Almond flour
Arrowroot starch
Buckwheat or kasha
Cassava or manioc flour
Chickpea flour
Corn and cornmeal
Flax
Quinoa
Potato starches and flours
Sorghum
Soy flour
Teff
Tapioca flours and starches

You may notice that oats were left off this list. Oats, oat bran, oat groats and oat flours do not technically contain gluten, but are derived from the wheat plant and therefore may cause sensitivity. Other foods to note: couscous is made from wheat flour and seitan, a protein popular among vegetarians, is made from wheat gluten.

Some common foods that contain glutenous flours are breads, pastas, cookies, cakes, crackers, and cereals. But it is easy to find gluten-free versions of these items. Look for pastas made from rice or quinoa or even black beans and lentils. There are many different types of breads and baked goods out there that are made with gluten-free flours. Most of these can be found well marked in health food stores, but can be found in main stream food chains as well. My favorite gluten free bread is Food for Life’s Millet bread. I also LOVE their brown rice tortillas, which are great for making wraps. Mary’s Gone Crackers crackers and twigs are also amongst my favorite gluten-free snacks. Tortilla and potato chips are generally gluten-free, but sometimes will contain wheat flours.

Usually health food stores and large supermarkets will shelve the majority of their gluten-free products together so that they are easy to find an identify, and are often accompanied by a gluten-free symbol (such as blades of wheat with a slash through it). Although some gluten-free breads and wraps can be found in this area, most are kept in the freezer case to prolong their shelf life.

There are a variety of options out there, but it is important to read labels carefully. A unsuspecting item, such as ice cream can contain gluten! Eventually you will become familiar with these foods and it will become second nature, I promise.

Keep it Fresh!
~Jill

May Healthy Happy Hour: The Downtown

2011-05-17T17:07:00.003-04:00

Come join us this Friday, May 20th from 7-9 at The Downtown in Red Bank for healthy happy hour! We will have a table reserved.. just look for our logo. Hope to see you there!

Yoga Classes with Terra & Lauren

2011-05-05T16:54:00.006-04:00

Join Terra at one of her weekly yoga classes:

Fertility Yoga Monday May 15-June 20th 5:30 - 7:00PM

Trying to conceive? Yoga is a great way to help you release the tension, fear, anger and depression that can accompany couples experiencing infertility and sabotage their best efforts to become pregnant. Created just for you, this class is intended to help you reclaim your fertile ground. This series will include Preconception Health Coaching, Yoga and Guided Meditation. Registration Required $299 for the series. (Starts May 14th)

Karma Yoga with Terra, Wednesday 7:00 PM - Gentle Hatha class a combination of traditional Hatha yoga asanas, breath work and meditation. Yoga alignments and modifications of poses accessible to everybody. Karma Class $10 drop in fee.
(Re)Discover Yoga 6-week Series, Thursdays 5:30PM
This course includes an introduction to the connection of breath and movement as well as proper alignment in all postures and some yoga philosophy. Registration required $99 for the series (Starts in June).

Soul Sweat Asana Fridays 8:30 AM: Soul Sweat Asana practice is a dynamic vinyasa flow, which maximally challenges the body and mind while maintaining a sense of ease, joy, fun and freedom in the body. ($20 drop in fee).
Mommy and Me Post-Natal Yoga Fridays 11:30 AM: This post-natal class (babies and mom's 6 weeks post-partum) focuses on strengthening the spiritual, emotional and physical bond between parent and child. Babies must be at least 8-weeks. Registration required, $85 for the series.

Join Lauren at one of her weekly yoga classes:

Fridays @ 5:30pm at Brahma Yoga Spa in Sea Bright, NJ

Lauren teaches a 75-minute Hatha yoga class every Friday night at the beautiful Brahma Yoga Spa by the sea. This class is for ALL levels. Drop-ins are always welcome!

Saturdays @ 9:00am at Fair Haven Yoga in Fair Haven, NJ

Lauren teaches a 75-minute vigorous Hatha yoga class at 9:00am every Saturday morning. This class is for intermediate/advanced levels. Drop-ins are always welcome!

A few favorite things: Live Jolly and Russell James!

2011-04-19T12:14:00.009-04:00

I think it’s safe to say at this point that I have been obsessed with raw foods lately. While I have learned a lot from starting our raw cleanse and have been maintaining a mostly raw diet, I am still very far from being a raw chef. Mainly because raw food prep generally requires some equipment in lieu of a stove, including a high-speed blender, a good food processor and a dehydrator, of which I only have one. But, my goal is to own the other two and make good use of them, which means I need and want to continue to learn as much as I can about making raw foods.

That being said, this past week has been full of opportunities to do that. Starting with last week when I had the opportunity to meet up with Chris Jolly, raw chef and owner of Live Jolly foods and I have to give him a shout out. Chris is a New Jersey native who works out of Avon and Red Bank to prepare raw entrees and desserts that can be found at health food stores throughout the area. If you have ever been to Dean’s in Ocean and Shrewsbury or Nature’s Corner in Spring Lake, you may have seen or even tried his raw pizza, pad thai or ‘cheese’cakes, to name a few. Chris’s foods are so good and so popular that he will soon be selling in Whole Foods and is working on a bunch of new products, including kale chips, flax crackers and granola which will be available in stores soon. Which will make it much more convenient for those of us who don’t have a dehydrator at home, all while supporting a local and health-inspired business!

I hope to learn more from Chris in the next few months and can’t wait to try his new items! That being said, Live Jolly needs our help to ensure that his new products hit the shelves. They started a crowd funding project to help fund the new products and make sure that we all get to sample them. You can learn more about the project here: http://www.indiegogo.com/Granola-its-not-just-for-hippies-anymore. Unlike many crowd funding projects, this is not a donation or handout. Instead by contributing what you like, you get some of the new products in return. So it’s basically like ordering the product on line and getting a chance to taste them before anyone else, without ever having to leave your home! Live Jolly has a month left to reach their goal, so lets help them out and eat some yummy raw foods!

Next up was a trip into Manhattan with my friend Nancy to a place called Organic Avenue, a small boutique specializing in raw foods where I had the most amazing ‘Mint Chip’ smoothie. This place was a great resource for raw food products from nut cheese bags, raw chocolates, a variety of snacks and some of the harder to find products like alkalizing water drops and liquid chlorophyll. Yeah, I have no idea what I’d do with the latter, either. Anyway, the reason we ventured all the way to Organic Avenue was not to spend too much money on a some raw chocolate, snacks and a smoothie (which I did), but rather to see The Raw Chef, Russell James demo some of his recipes. If you are at all interested in raw foods, I suggest you google him. He is a wealth of knowledge and has tons of amazing recipes and how-to videos, and he has a way of making things a lot less intimidating. In a mere two hours he whipped up some falafel, flax crackers, nut ‘cheese’ and hummus... all of which were delicious!

Lastly, on the raw journey: In order to put some of this new knowledge to the test, Terra and I decided to tackle one of Russell’s recipes - an insanely rich chocolate torte with strawberry sauce and cashew/ginger cream, for Nancy for her birthday. We may not have done it as easily, or as pretty, as Russell, but I think we did a pretty darn good job, and Nancy loved it! However, as you will see from the recipe below, I will admit that it did take some time to prepare and while we had a blast doing it, it did make me thankful that we have some amazing local raw chefs, like Chris Jolly, to do the work for us!

If you are so bold to try a hand at it yourself, the following is Russell's recipe for the Chocolate Torte (most of the ingredients will be found in any good health food/natural food store. This is a very intense and rich dark chocolate torte... but free of dairy, flour and refined sugar!).

Russell James' Chocolate Torte:

The Crust:
1 1/2 cups raw pecans
3/4 raisins roughly chopped
2 Tbsn softened raw coconut oil*
1 tsp vanilla extract
1 tsp cinnamon
pinch of sea salt

Process pecans, raisins, cinnamon and salt in a food processor. Add coconut oil and vanilla and process again until pastey. Press mixture into the bottom of a 9" springform pan or pie plate. (You can sprinkle the bottom of the pie plate with a little bit of dried coconut to prevent the crust from sticking). Place in the fridge.

The Filling:
2 cups raw cashews
1 cup water
2 cups raw cacao powder
1 1/2 cups cacao butter*
2 Tbsn vanilla extract
1/2 cup agave nectar
1/2 Tbsn lemon juice

Blend cashews, water, vanilla, agave and lemon juice in a high speed blender until smooth. Add cacao butter and powder and blend again. You may need to add more water to get the desired consistency (similar to a thick pudding). Pour mixture into pie crust and smooth evenly. Return to fridge to set for 2-3 hours.

The Ginger Cream:
1 cup raw cashews
2 Tbsn coconut oil
1/4 cup raw agave nectar
1 Tbsn fresh grated ginger
pinch of ground clove
2 tspn vanilla extract

Blend all ingredients in a food processor or blender until smooth and creamy. You want a creamy sauce-like consistency. If it is too thick to "drizzle", you may need to add some water and blend again until you reach the desired consistency.

Strawberry Sauce:
1 cup fresh chopped strawberries
3 Tbsn agave nectar
2 Tbsn lemon juice
1/2 tspn cinnamon
1/4 tspn nutmeg

Blend all ingredients in a food processor or blender.

Drizzle both the ginger cream and strawberry sauce over the torte when ready to serve!
*Note: Both the cacao butter and coconut oil should be softened by placing in a bowl over hot water. It is easiest to do this with the cacao if it is finely grated first. You do not want to heat these too high though so be careful about heating them on the stove.

If you decide to attempt this or any of Russell's recipes, or get to taste some of Live Jolly's new products, you will have to let us know what you think!

Keep it fresh and local!
-Jill

Benefits of Ginger

2011-04-12T13:21:00.000-04:00

Ginger is known for its tremendous healing benefits. It's a powerful natural health food and remedy. Historically, ginger is one of the best herbs for joint health due to its powerful anti-inflammatory properties. In addition to protecting the joints, ginger also has many other health benefits. I first began using ginger when I was diagnosed with IBS, back in 2000. I drank ginger tea and would chew on a yummy piece of crystallized ginger to calm my stomach. I still use it to this day on a consistent basis to help my belly. As spicy as it may be, its taste has become so comforting to me because I know how much it's going to help warm and heal my tummy!

It is known to:

- treat nausea

- aid digestion

- relieve spasms and menstrual cramps

- regulate blood sugar by stimulating the pancreas

- increase circulation (so its great for cold hands and feet!)

- reduce inflammation

How to incorporate ginger into diet:

- The ginger root can be freshly grated and used in cooking.

- Grated ginger root mixed with diluted lime juice can help to soothe the digestive tract and treat stomach pain.

- To treat arthritis, ginger oil can be massaged into the area of pain.

- Steep fresh ginger tea.

FRESH GINGER TEA:

Ingredients:

4 cups of water

2-inch piece of fresh ginger root

honey (optional)

dash of cardamom

Directions:

Peel the ginger root and slice it into thin slices. Bring the water to a boil in a saucepan. Once it is boiling, add the ginger. Cover it and reduce to a simmer for 15-20 minutes. Strain the tea. Add honey if you prefer a sweeter taste.

Enjoy!

Keep it fresh!
- Lauren

2011-04-05T22:55:00.003-04:00

Come join us this Friday, April 8th from 7-9 at The Downtown in Red Bank for healthy happy hour! We will have a table reserved upstairs.. just look for our logo. Hope to see you there!

My Raw Journey

2011-04-02T23:14:00.009-04:00

They say everything happens for a reason. That each experience in our lives, whether good or bad, easy or difficult, happy or sad is meant to be... like it’s part of some master plan to guide you down your chosen path. Every now and then we have these moments of synchronicity that help us to realize the reason behind those experiences and help us see a little further down the path. Today was one of those moments for me.

As you know, Terra and I began a raw journey together 25 days ago, and many of you may be wondering how we are doing. That journey for me began as a cleanse. A desire to rid my body of some toxins that I knew had been plaguing it. However, after the initial juice fast my path took somewhat of a detour. Well not so much of a detour as a change in destination. My desire to continue the ‘cleanse’ became less about cleansing and more about a movement towards a raw lifestyle. While I didn’t exactly follow the cleanse protocols of juicing and blending everyday, I have maintained a 100% raw diet over the last 25 days, with the exception of two nights out with friends. We have 3 days left of the initial 28 day goal, but I don’t intend to end my journey there. I have been enjoying eating raw and learning how to “cook” raw and pulling myself out of my comfort zone. While, I don’t know exactly how far I will take this journey, for now my goal is to maintain a mostly raw diet and see how it goes.

I have been a vegan for about 6 or 7 years now and not once had I attempted to ‘go raw’. In fact, I probably have been heard to say on more than one occasion “I could never be a raw vegan”. So why now? Why was I all of a sudden enlightened to the fact that a raw diet isn’t as scary and intimidating as previously thought? Why do I now feel compelled and empowered to at least attempt a mostly raw lifestyle? I personally think it was the above mentioned synchronicity. It needed to happen simultaneously with other events in my life to help lead me down my path. I won’t get into it now, cause I tend to be a little superstitious, but I am hoping that those events are going to unfold in the coming weeks and if they do, this could be huge for me. Life-altering huge. So everyone send out all kinds of positive energy for me and I will keep you posted on my progress.

So all that being said, I will continue to post my raw preparation experiments and hopefully successes. Since my success with raw brazil nut milk I have somewhat successfully attempted raw ‘pasta’ marinara, raw pesto (which was amazing and because it was the most successful I am including the super duper, easy recipe in this post), raw cheesecake and raw hemp milk. And of course a myriad of yummy salads.
I will work on perfecting these and others and will continue to share them with you.

The following pesto recipe can be used with the pasta marinara, on top of salads, as spreads on both raw and non-raw sandwiches, on slices of raw tomatoes or any other ideas you come up with. And I hope if you come up with any you will share them with us!

Raw Pesto:

4 cups of fresh basil
1/4 cup cold-pressed extra virgin olive oil
1/3 cup of pine nuts or walnuts (I used both)
2-4 cloves of garlic (I used 4, but you can use less if you aren’t big on garlic)
3 Tablespoons fresh squeezed lemon juice
1/2 Teaspoon of unrefined sea salt
Black pepper to taste.

Combine all ingredients in a food processor until desired consistency. (A few pulses should do the trick). This should keep in the fridge in a sealed glass container for a few days, or you can freeze individual portions in ice trays, and then pop out and thaw when needed.

That’s it! So easy, and trust me, so delicious!

Keep it Fresh and Raw!
-Jill

Fermented Foods for Digestive Health

2011-03-23T10:11:00.000-04:00

It's simple: digestion is the key to good health. Good digestion is absolutely essential for optimal assimilation of the nutrients that we take in with our food. We Americans tend to think of eating food as fueling up and filling up, instead of what the act truly is- the taking in of the nutrients from which all future cells will be made. And those cells, of course, make up every single organ and system in the body. If you think about fermentation at all, you probably think about alcohol. But there are many other kinds of fermented foods such as yogurt out there. Foods that are labeled “pickled” are also fermented foods. Fermented food uses microorganisms to convert sugars into lactic acid, creating a signature sour taste.

That sour taste which many people may find unfamiliar should not be equated with unhealthy or expired. In fact, including fermented foods in your diet a few times a week or more could be beneficial for your health.

Fermented foods include:

Miso. A paste made of fermented soy beans, it forms the base of soups or glazes.
Sauerkraut. This familiar condiment is made of finely shredded fermented cabbage.
Sourdough bread. Real sourdough bread is made with milk and other foods that have been allowed to ferment before making the bread dough.
Kefir. A fermented drink made from milk.
Yogurt. Yogurt includes live bacteria called probiotics.
Kimchi. A traditional Korean dish made from pickled vegetables like cabbage or radish.
Buttermilk. Buttermilk also includes probiotics.
Natto. These fermented soybeans are a traditional Japanese breakfast dish.
Poi. A fermented paste made from taro root.
Tempeh. A cake made of fermented soybeans.
Kombucha. A fermented tea.

Fermented foods help aid in digestion, so enjoying a spoonful of sauerkraut before a meal will go a long way. If you're dairy free, Turtle Mountain has an excellent line called So Delicious using coconut milk instead of cow's milk and they are loaded with healthy bacteria for your belly! And an added plus, consuming sour foods such as some of the ones above will help curb cravings...yippee!

Another way to keep your gut flora filled with the friendly bacteria that your digestive system needs to stay healthy, while boosting your immunity is to invest in a high-quality probiotic. I love New Chapter's line of probiotics (you'll find them in the refrigerated section of the health food store, or even a Vitamin Shoppe), or contact me to purchase high-quality Metagenics probiotics that will work best for you.

Keep it Fresh!
- Lauren

Spring Cleaning

2011-03-20T10:38:00.000-04:00

Horray! Spring is finally here! The sun is shining and the temperatures are continuing to climb at least here in New Jersey, I was in the Adirondacks the first week of March and it was 5 degrees! But sunshine on the Jersey shore, now that is something to smile and get excited about! I can't wait, in a few more weeks we'll all be able to get out into the fresh air and hoop in the sunshine!

Spring is exciting. It's a time of rebirth. It's nature's way of picking up and starting fresh. The earth sheds it's winter skin as the snow melts, allowing for green grass to grow and flowers to bloom. With the change of season also comes an internal urge to change ourselves. For some, this comes in the form of actually spring cleaning, physically tidying, organizing and freshening our living space and office space. For others, like myself, it's time to internally spring clean.

For the past 11 days, Jill and I have been doing a little spring cleaning, of the juicing, raw variety. The first 7 days was supposed to be juice only followed by 3 days of smoothies and blended salads and another 18 days raw. I started out strong but soon found out that my lifestyle requires more than just juice. Teaching 4 yoga classes and an hooping class requires protein so throughout the juicing portion I supplemented with raw nuts. Call it cheating if you want, but it was what my body required for health. It's all about bioindividuality.

Cleaning in the spring is always great. It allows us to clean the winter junk out and start the new season fresh. If a raw juicing cleanse is too much for you, take it easier and shift your diet and lifestyle even slightly and you see great results.

Terra's Spring Detox Tips

1. Give your body a break from complex, processed foods. Eliminate fried, fatty foods.

2. Eat light! Include lots of green vegetables and simple fruits.

3. Drink lots of water, teas and soups.

4. Get outside and enjoy the sunshine! Exercise with Mother Earth, take a walk on the beach, hike in the woods or just hoop in the sunshine. The fresh air and sunshine will do wonders!

5. Try something fun and new...then get excited about it!

6. Organize and spring clean your bedroom, home office and car. Make sure your living space matches your spiritual, heart and health space!

7. Create a Gratitude Journal.

8. Use fresh spring herbs like parsley, cilantro, basil and mint. Add them to your salads and smoothies not only for flavor but for their healing properties as well! Try a simple smoothie with fresh strawberries, ice, coconut water and basil.

9. Forgive and let go.

10. Don't be afraid to ask for help. Detox and spring clean with a friend, there's power in numbers! If you want help with organization, contact the Organizta. If you need healthy help, contact 3 Healthy Chicks to set up a consult and discuss your goals.

Keep it Fresh!

~Terra

3HC Write Up in Red Bank-Shrewsbury Patch!

2011-03-16T10:23:00.002-04:00

The Red Bank-Shrewsbury Patch.com interviewed the 3 of us last week and featured us in an article today promoting our Healthy Happy Hour this Friday at Red in Red Bank. Please take a moment and check it out. Then round up some friends and meet us there for some drinks and laughs!

Check it out HERE.

Keep it Fresh!

- Lauren

Day 7: Raw Enlightenment

2011-03-15T22:00:00.004-04:00

Day seven and the end of phase one has FINALLY come and passed (well almost). Its been a long week of juice and broth but I feel really good. I feel like I still have a good amount of detoxing to do, but its been off to a good start. The most amazing difference I had the pleasure of noticing this morning. Not to get too personal on you but I usually have excruciating cramps, ahem, oh about once a month if you know what I mean. So bad that it is the one time that I do not even hesitate to take an OTC pain killer. But today... absolutely nothing! No pain at all for the first time since I can remember! Sorry, I was so amazed that I had to share that with you.

Due to the “unforeseen circumstances” related to the above I was very lightheaded today and I couldn’t wait a few more hours to start phase two. (Phase 2 is supposed to be 3 days of raw smoothies, blended raw soups and blended salads only). So late this afternoon I started off with a yummy smoothie made from chia seeds, banana, berries, raw cacao, spirulina and some coconut water. I felt so full afterwards. But now I have a confession to make. This evening I cheated. I broke down and needed to chew! I had sliced cucumber and tomato, followed by a bunch of raw nuts and a few dates. It sounds so silly to think of that as bingeing or cheating.. but that’s totally what it feels like. First thing tomorrow I will be back on track.. smoothies only for me for the next three days.

That was a very long winded intro into the point of this blog. I have been enlightened by rawness (rawdom?). I have always been very intimidated by the work that it takes to really be raw. All the soaking, sprouting, dehydrating is more work than actually cooking food. So aside from raw veggies and fruits, I have only ever dined out or store bought raw foods, which is expensive! But tonight I decided to prep for the upcoming days by making raw brazil nut milk to add creaminess to my smoothies. I CAN NOT believe how easy it was. Why have I not done this before??

I gave up on buying soy milk a year or so ago because so much soy these days is genetically modified. I switched to almond milk, but the cartons you buy are often non-organic, definitely not raw, and usually have added sugar and other ‘shelf-life’ ingredients. So, I can’t tell you how thrilled I am to discover how easy it is to make my own “milk”! I will never buy packaged milk again, I will be doing this from now on!

Here’s how you can make your own too:

1) Start with 1 cup of raw brazil nuts. I scored a pound for $5 at Trader Joe’s. Soak them in water in a covered glass bowl for two (or more) hours. (Okay, so there IS soaking involved, but two hours I can handle!) Then drain and rinse them.

2) Put nuts in a blender with 3 cups of purified water and a tablespoon of raw honey, agave or sweetener of your choice and blend thoroughly.

3) Pour the contents of the blender through a cheese cloth or fine strainer. It looks purely liquified before you strain it, but there will be a great deal of ‘pulp’ left after straining. I haven’t figured out how I can use the pulp yet, but I’m working on it. You can be inventive or just discard it.

That’s it!! Store it in a glass container in your refrigerator. This made about a quart of milk, bu because it’s raw and free from added ingredients it won’t keep as long as the packaged alternatives. So if you don’t intend to use that much within a few days simply cut the recipe in half.

Next up: Cashew cream. So stay tuned!

Keep it Fresh and RAW!
-Jill

Saturday Lunch N Learn

2011-03-14T18:32:00.004-04:00

3HC will be holding a Lunch N' Learn workshop this Saturday! Come join us and we will feed your brain with lots of yummy information. Bring a healthy bagged lunch to feed your belly.

**Please note that pre-registration is required for all Lunch N Learn classes. Contact the host facilities through the link below to register. We will also require a minimum of three registered attendees in order to hold the class, so encourage your friends and family members to join you! Contact us at 3healthychicks@gmail.com for questions.**

Saturday, March 19th at 12pm at Colts Neck Recreation and Parks
Meal Planning Basics: Come learn tips on how to make the most out of your time and meals and stick to your health goals by planning ahead!

Detox Day Five: Juiced Out

2011-03-13T11:16:00.005-04:00

Today is day 5 of cleansing for me, Terra and our friend Nancy. I feel great. I’m not fatigued and I am no longer physically hungry. Mentally, I still think about eating, or not eating constantly though. I have really come to realize how much I take for granted the fact that I have the luxury to eat whatever I want, whenever I want. There are starving people all over the world and it makes me feel so spoiled that I am able to get up and go to the refrigerator, pantry or store whenever I am hungry.

However, no disrespect to the author of our raw cleanse, but after 5 days of juicing I feel that it is physically impossible to drink so much juice for 7-10 days straight. I have barely been able to drink half of what I am supposed to and am sooo sick of juice. Today I am sticking mostly to water because I just can’t stomach anymore juice.

Thankfully, although not raw, we are also allowed to have some broth here and there. So, last night I busted out the stock pot and put everything but the kitchen sink into it. Carrots, potatoes, onions, broccoli, celery, herbs, seaweed, garlic... I threw it all in the pot with water and let it simmer. I have to admit, cutting up and preparing all the ingredients made me want to eat them, but I refrained. After an hour I strained out the veggies and had a yummy mineral and nutrient-dense vegetable broth left. Making your own broth is a great way to avoid the sodium and other unwanted ingredients like MSG that are found in most store-bought broths. Keeping your broth in an air tight glass container, such as a mason jar, will keep it fresh for a week or so, and you can use it for sauteing in place of oil, or as a base for soups and stews.

Sipping on the broth was such a nice change from juice! And, rather than discarding the veggies, I threw them all in the food processor and pureed them, making an additional soup that I froze for rainy, post-cleanse day.

Speaking of post-cleanse, I can’t wait for those days to come. Not that I’m struggling with the cleanse, but I am just excited to see the results of detoxing and see how much better I feel as each cleansing day goes by. Keep posted as we share our journey along the way!

Keep it Fresh!

- Jill

March Healthy Happy Hour - RED

2011-03-13T10:39:00.001-04:00

Come join us this Friday, March 18th from 7-9 at RED in Red Bank for healthy happy hour! We will have a table reserved.. just look for our logo. Hope to see you there!

Detox Day Two

2011-03-10T21:44:00.005-05:00

There is a jar of peanut butter sitting on the table next to me. It’s talking to me and telling me to open it up and dig in. Dig in with a big hunk of chocolate. Im not sure if I’m hallucinating from a major lack of food, or if I’m just trying to talk myself out of continuing this madness. That's right, its only day TWO of a 28 day cleanse. Sigh.

For those of you who don’t know, Terra and I have decided to embark on 28 day raw cleanse, which starts with 7-10 days of nothing but raw vegetable (and some fruit) juices. Technically it is not fasting, because we are supposed to consume four 32oz juices per day. You would think that if you are not eating, that would not be too difficult. Yeah.. not so much. Yesterday I started with three 24oz juices and I forced the last one down, today I couldn’t even drink that .. Im finding it impossible to drink this much fluid. But, I am still hungry. Grr.

Terra is doing this because she wants to be ready for her upcoming nuptials, I’m doing this because apparently I’m a masochist, and a supportive friend. Either way, Im thinking “whose idea was this anyway” right about now. However, I have done fasts before, and if there is one thing i have learned it is that day two or three is usually the worst and then all of a sudden you just aren’t hungry anymore. When I woke up this morning I was surprised at how good I felt and how little hungry I was, so much so that i spent an hour and a half in the kitchen slaving over my juicer. Who knew not cooking or eating could take so much time and effort? But the day progressed and congestion and the hunger set in, and now its just me versus the peanut butter.

On a side note, I was just exchanging texts with Terra and when my auto-correct changed ‘sayin’ to ‘satin’ her response was ‘mmmm, seitan’, so I’m pretty sure she’s feeling the same way! (Seitan being a tofu-like non-meat made from wheat gluten - hey anything sounds good when you’re this hungry).

What is the purpose of this post you ask? Honestly, I have no idea. I'm pretty sure my brain is too hungry to work. But, Aside from just trying to give you a glimpse into our journey, hopefully its a lesson that cleansing or fasting is not easy and should not be taken lightly. The results are certainly beneficial, especially if you want to jump start weight loss or aid healing from chronic illness, but it’s certainly a ‘no pain, no gain’ experience. Detoxing is well, detoxing... your body needs to go through some discomfort (fatigue, congestion, headaches etc.) and adjustment in order to rid itself of the things that have been ailing it. Generally it gets worse, before it gets better... and I for one can not wait until it gets better!!

Keep it Fresh!

- Jill

Drinking Your Dinner

2011-03-10T21:19:00.001-05:00

When I was in law school, I used to "drink my dinner" all the time. First, second and third course was a Becks followed by a dessert of some sort of fruity shot. Unless I was feeling exceptionally rowdie, in which case, first, second and third course was a sweet Makers manhattan with two cherries. Who needs dessert when you have cherries in your dinner?

Oh how the times have changed.

Tonight my dinner consisted of 4 carrots

Five oranges:

and a chunk of ginger. But of course, I am drinking it from a Basil T's beer mug

It has been 48 hours and I'm tired of drinking and I'm tired of peeing. Seriously, do you know how much you pee when you drink 32 ounces of liquid for breakfast, lunch, snack and dinner. OMG A LOT!

Honestly, yesterday was painful. For those of you who plan on juicing or doing a liquid cleanse, don't take a zumba class on the day you start and don't follow it up by teaching a yoga class. You won't have enough calories to sustain the activity and you'll end up with a blistering headache. Yowch. I should have known better. Lesson (re)learned.

Keep it Fresh!

~Terra

Day 1

2011-03-09T07:46:00.000-05:00

Since my yearly vegan challenge slipped my mind, I'm upping my ante. I am going raw to detox and kickstart my bridal health goals.

Today is DAY 1.

For the next 10 days I will be drinking deliciously fresh juices and for the 18 days following that I will be only consuming raw foods. I will be getting moral support from Jill and my friend Nancy, and we'll all get help from Raw Food Rehab.

So what the heck is going raw all about???

Sure, you might feel like you're being healthy when you order a nutritious salad (meaning: not a pile of iceberg lettuce saturated in creamy, fatty dressing, but actually vegetables), but would you want to commit to eating all raw food, all the time? The raw food movement, sometimes called the Live Food movement, is focused on eating only raw and unprocessed foods, often organically grown. Although many are only familiar with the vegan version of this movement, there are vegetarians (lacto-ovo and others), as well as omnivores who participate. A smaller component of the movement actually promotes a carnivorous (only animal product) diet. Similarly, fruitarians- those who try to only eat fruit- are a part of the raw food movement.

One of the main tenets of the belief that raw food is better lies in the loss of nutrients through cooking or processing food. While this is certainly true to a very large degree, it does not hold across the board. A more holistic approach might be to look at each food individually to determine whether it should be eaten raw, slightly cooked, or thoroughly cooked. As with most things in life, knowledge is power.

For some foods, scientists have discovered that light steaming actually makes nutrients available in food that the body would not otherwise be able to digest- broccoli is one such food. If the focus is truly bio-availability, then knowing that the nutrients in spinach are most readily absorbed by the body when it is lightly steamed and eaten with vinegar makes it hard to argue for eating spinach raw. With both of these foods, overcooking leads to a loss of nutrients, so attention paid to each individual food will allow you to gain the most nutrients from them. Likewise, freezing blueberries unlocks many of their antioxidant properties - increasing their health benefits, which is what exploring healthy diets is all about.

So, is raw right for everyone? Probably not. Is raw right for you? Maybe....you never really know until you try it. What it all boils down to is bioindividuality. What works wonders for one person may not for the next. You simply have to experiment to find out. Is raw right for me? I guess we're going to find out! Stay tuned for updates on my juice detox and raw foods journey.

~Keep it Fresh!

Terra

Chocolate Banana Super Milkshake

2011-03-06T13:39:00.000-05:00

...dairy-free milkshake that is! My chocolate banana milkshake is packed with protein and calcium from the almond butter and milk, while loaded with fiber and omega-3's from the chia seeds and flaxseeds. The organic raw cacao powder, which is a superfood, contains a rich supply of antioxidants, fiber, magnesium and iron, all while having a rich, chocolaty taste! The bananas provide potassium while helping to normalize the movement through your digestive tract (your elimination, teehee!). So, this frozen treat is not only ridiculously yummy, but totally nutritious as well! If cow’s milk is present in your diet and you’d like to use it in this recipe, go for it (as long as it’s organic). You can also experiment with other types of dairy-free milks such as hemp milk, oat milk, rice milk, etc.

Ingredients:
1 banana
1 frozen banana
1 1/2 - 2 cups unsweetened almond milk
1 tsp almond butter
1 - 2 tbsp organic raw cacao powder (go easy if it's your first time with just 1 tbsp)
1 tsp ground flaxseeds (optional)
1 tbsp chia seeds
few drops of vanilla extract
I love adding a teaspoon of spirulina to this shake to make it "green" and more nutritious. This of course gives it a little difference in color, but if you're cool with that then I'd say go for it!

Directions: Place all ingredients into a blender, blend until smooth. Enjoy!!

Benefits of Cacao Powder:

Cacao powder is one of the most vital super food to have in your home. A sweet and dense powder, it can be added as an ingredient to many recipes ranging from homemade cakes to milkshakes. It is a remarkable source of essential vitamins like vitamin A, B, C and D additionally it is comprised of various minerals such as magnesium, sodium and zinc. Cacao also positively effects the production of phenylethylamine, a chemical that is produced when a person experiences feelings of love. It is an awesome source of anti-oxidants, compounds called Flavonols that help the body to produce nitric oxide, a compound essential for proper heart function.

Keep it fresh!
- Lauren

March Lunch N Learns

2011-03-02T20:45:00.005-05:00

3HC will be holding TWO Lunch N' Learn workshops this month! Come join us and we will feed your brain with lots of yummy information. Bring a healthy bagged lunch to feed your belly. **Please note that pre-registration is required for all Lunch N Learn classes. Contact the host facilities through the links below to register. We will also require a minimum of three registered attendees in order to hold the class, so encourage your friends and family members to join you!**

First join us on Friday, March 11th at 11:30am at Fair Haven Yoga Studio. Deconstructing Cravings: Come learn about some of the primary causes of cravings and tips on how to avoid giving in to them.

Then join us on Saturday, March 19th at 12pm at Colts Neck Recreation and Parks. Meal Planning Basics: Come learn tips on how to make the most out of your time and meals and stick to your health goals by planning ahead.

I'm RAWSOME!

2011-03-02T11:20:00.005-05:00

Guess what? I am back! I have been missing you guys so much. Life got crazy and I neglected you. :( Thankfully the fabulous Lauren has been picking up my slack! it wont happen again dear readers, I promise!

Did I tell you guys I was in O Magazine? Yup! One of the Healthy Chicks made O! it's the March issue. Page 120. Check it out! Or you can read it on line too :)

Can you guys believe it's March already??? Hello, February? Where the heck did you go? For the past 3 years I have taken the month of February off from meat, animal products and dairy. My vegan Februarys have always been about getting out of my winter funk, dropping the winter weight and getting ready for a fresh spring.

Now it’s March 1st and I just realized that I have been noshing on things like salmon, pizza and fish tacos for the past month! (Ok, 28 days if you want to get technical). Either way, I completely forgot about my vegan challenge! Oopsie.

To make up for it, I’m going to Raw Food Rehab. Penni Shelton wrote a fabulous book Raw Food Cleanse that takes you through 3, 7, 14 and 28 day juicing and raw food cleanses. It’s packed with awesome raw and juice recipes. And to make up for completely blanking on my Vegan Challenge this year, I’m totally taking my ass to Raw Food Rehab and I’m starting on Wednesday.

I’ve dabbled with the vegan lifestyle and I’ve eaten raw foods, gone to Pure Food & Wine in the city. But never have I actually gone raw. A raw foods diet is one based on unprocessed and uncooked plant foods including fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed. It’s said that heating food above 116 degrees F destroys enzymes in food that can assist in the digestion and absorption of nutrients. Cooking is thought to diminish the nutritional value and “life force” or prana of food.

Side effects of going raw? Copious amounts of energy, weight loss and better skin. Three thing that every bride wants, right? There’s one little glitch though. Stephen and I have a cake tasting appointment on Sunday. While I love raw desserts, our wedding cake will not be raw. I’m going to have to cave, taste 42 different combinations of cakes and then get back on the raw wagon. Luckily, I wont’ be doing this alone. It’s always better with support and Jill is going join me! It’s a 28 day raw foods cleanse and detox. We’re going to be RAWSOME! And the added bonus besides the healthy digestion, clear skin and energy – it will be a hell of a kickstart to all of my bridal health goals!

Keep it Fresh!

~Terra

ABC’s for Skin Health

2011-03-01T09:04:00.000-05:00

Lets face it, this winter was a tough one and unfortunately our skin is the one who takes the beating! Our skin dries out from the heat in our homes which causes dehydration. We tend to drink less in the cold weather than we do in the hot summer months which is even more dehydrating. Physical activity also tends to decline in bad weather and so circulation to the skin is compromised. Our skin is the largest organ of our body. We need to keep it as healthy as possible so that they rest of our body is working properly.

Paying close attention to the foods we eat can enhance the vitamins that nourish the skin. A good way to remember what to eat and ways to help nourish your skin is to say your ABC’s!

A is for avocado. They contain the best kind of fats that add emollients to the skin. They also help to block absorption of the "bad" cholesterol and aid in eyesight by their high lutein content. They are also unbelievably delicious!

B is for beets. They are rich in beta-carotene and high in phytonutrients that protect the skin.

C is for vitamin C, the vitamin that enhances the skin cells' ability to fight free radicals, the primary cause of skin damage.

D is for vitamin D, the sunshine vitamin. We all realize that we get less of the beneficial effects of sunlight during the winter months. However, with Springtime here there is no excuse for not getting outside for at least 15 minutes of (unprotected) sunshine each day!

E is for vitamin E. A rich source of antioxidants and rich in emollients for the skin. Eggs, nuts and seeds are rich in vitamin E.

G is for green tea. Green tea can reduce the risk of damage from ultraviolet light (such as the rays of the sun), and thus reduce the risk of skin cancer.

Skipping to O, omega-3 fatty acids. Flaxseeds, walnuts, beans, olive oil and fish such as salmon and Coho contain the most omega fatty acids.

P is for plums. Plentiful plums are packed with antioxidants, which are healthy for the skin.

R is for rub. Rub your skin beautiful! While in a hot shower, take a washcloth with no soap and scrub your entire body until its uniformly rosy. As you scrub each day, your skin will release toxins trapped under it leaving you with soft, smooth skin within a few months! This improves your circulation, helps your digestion and allows your skin to glow.

S is for smile. A happy face is a healthy face. The act of smiling increases production of endorphins, the "feel good" hormones. When you smile, people smile back. Spread the wealth!

W is for water. Water, water everywhere! Hydration is key to moisturizing the skin. Water keeps the cells hydrated, while helping cells move nutrients in and toxins out which automatically leaves the skin looking better.

Z is for zzzzz's. Sleep, rest and refreshment are essential to healthy, radiant skin. This element is one that you cannot buy in a supplement or eat for dinner. Taking time to be conscious of your lifestyle and making the choice to rest and refresh yourself is your gift to yourself.

Keep it fresh!

- Lauren

SUPERFOODS...What are they?

2011-02-28T15:10:00.000-05:00

Superfoods are a class of the most potent, super-concentrated, and nutrient-rich foods on the planet. Extremely tasty and satisfying, superfoods have the ability to tremendously increase the vital force and energy of one's body, and are the optimum choice for improving over-all health, boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, and alkalizing the body. Nourishing us at the deepest level possible, they are the true fuel of today's “superhero.”

Top 10 Superfoods and Tonic Herbs
By David Wolfe

1. Cacao (Raw Chocolate) -- The seed of a fruit of an Amazonian tree, cacao is the highest
antioxidant food on the planet, the #1 source of magnesium, iron, chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide ("bliss chemical"). Raw Chocolate balances brain chemistry, builds strong bones, is a natural aphrodisiac, elevates your mood and energy.

2. Goji Berries (Wolfberries) -- Used in traditional Chinese medicine for over 5,000 years, goji berries are regarded as a longevity, strength-building, and potency food of the highest order. This superfood contains 18 kinds of amino acids, all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients.

3. Maca -- A staple in the Peruvian Andes for thousands of years, this adaptogenic superfood increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein, nearly 20 amino acids, and 7 essential amino acids. As a root crop, maca contains five times more protein than a potato and four times more fiber.

4. Hemp Products eaten their RAW form -- Packed with 33 % pure digestible protein, rich in iron, amino acids, and vitamin E as well as omega-3's and GLA. A perfect food.

5. Spirulina and Blue-Green Algae -- The world's highest source of complete protein (65%), spirulina provides a vast array of minerals, trace elements, phytonutrients and enzymes. Blue-green algae is a wild-grown superfood with a 60% protein percentage, but is equally or exceedingly higher in other components. Both are vital superfoods.

6. Bee Products (honey, pollen, and propolis) -- Bee pollen is the most complete food found in nature containing vitamin B-9 and all 21 essential amino acids, making it a complete protein. Honey, in its organic/wild, raw, unfiltered states is rich in minerals, antioxidants, probiotics, enzymes, and one of the highest vibration foods on the planet.

7. Camu Berry -- Highest Vitamin C source on planet. Great for rebuilding tissue, purifying blood, and enhancing immunity, and energy.

8. Sea Vegetables (seaweeds including: kelp, dulse, nori, hijiki, bladderwrack, chlorella, etc) -- Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body, provide numerous trace minerals, regulate cholesterol, and decrease the risk of cancer. Seaweeds benefit the entire body, and are especially excellent for the thyroid (high iodine), immune system, adrenals, and hormone function.

9. Medicinal Mushrooms (Reishi, cordyceps, maitake, shiitake, lion's mane, etc.) -- High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most intelligent adaptogenic herb/superfoods on the planet! They have also been proven effective in healing cancer and a variety of other ailments.

10. Powerful Supplements -- MSM, Beauty Enzymes, Blue Mangosteen, Marine Phytoplankton, Activated Liquid Zeolite, Ormus, MegaHydrate, Crystal Energy, Krill Oil.

Keep it fresh!
- Lauren

Different Syles of Yoga

2011-02-23T06:28:00.001-05:00

Vinyasa, ashtanga, kundalini, hatha, anusura...so many styles of yoga, but what is best for you?

There are so many different lineages and styles of yoga that it can be pretty overwhelming, especially as a beginner. Here is a brief breakdown of the most popular styles of yoga out there for your convenience. See which style best resonates with you and then attend a class in your area!

All styles of yoga stem from the same basic principles. Each style is based on the same physical postures (called asanas) with particular emphasis.

HATHA
Hatha is a very general term that can encompass many of the physical types of yoga. If a class is described as Hatha style, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.

VINYASA
Like Hatha, Vinyasa is a general term that is used to describe many different types of classes. Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class.

ASHTANGA
Ashtanga, which means "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses.

IYENGAR
Based on the teachings of the yogi B.K.S Iyengar, this style of practice is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow). Also, Iyengar practice encourages the use of props, such as yoga blankets, blocks and straps, in order to bring the body into alignment.

KUNDALINI
The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. All asana practices make use of controlling the breath. But in Kundalini, the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential.

BIKRAM/HOT YOGA
Pioneered by Bikram Choudhury, this style is more generally referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is thought to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.

ANUSURA
Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy derived from Tantra. The philosophy’s premise is belief in the intrinsic goodness of all beings. Anusara classes are usually light-hearted and accessible to students of differing abilities. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used.

JIVAMUKTI
This style of yoga emerged from one of New York’s best-known yoga studios. Jivamukti founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation, and spiritual teachings. They have trained many teachers who have brought this style of yoga to studios and gyms, predominantly in the U.S. These classes are physically intense and often include some chanting.

INTEGRAL
Integral yoga follows the teachings of Sri Swami Sachidananda, who came to the U.S. in the 1960s and eventually founded many Integral Yoga Institutes and the famed Yogaville Ashram in Virginia. Integral is a gentle hatha practice, and classes often also include breathing exercises, chanting, kriyas, and meditation.

SIVANANDA
The first Sivananda Yoga Vedanta Center was founded in 1959 by Swami Vishnu-devananda, a disciple of Swami Sivananda. There are now close to 80 locations worldwide, including several ashram retreats. Sivananda yoga is based upon five principles:
1. Proper exercise (Asana, focusing on 12 poses in particular)
2. Proper breathing (Pranayama)
3. Proper relaxation (Savasana)
4. Proper diet (Vegetarian)
5. Positive thinking (Vedanta) and meditation (Dhyana)

I've been practicing yoga for over 18 years now and I've always been drawn to Hatha yoga. My teacher training was in classic Hatha yoga. However, I began studying and practicing Sivananda yoga about a decade ago on my own and it still is what resonates the most with me. As I'm progressing with my practice I do find myself designing more challenging Vinyasa flow classes because I enjoy the whole dance of yoga. It's so beautiful! Come try my class at the lovely Brahma Yoga Spa in Sea Bright on Friday nights at 5:30pm or Fair Haven Yoga Studio on Saturday mornings at 9am.

What is your favorite style of yoga?

Keep it fresh!
- Lauren

Information adapted from Ann Pizer's About.com Yoga Style Guide

Dark Chocolate = Healthy Chocolate!

2011-02-14T21:54:00.000-05:00

Recent studies say dark chocolate -- not white chocolate or milk chocolate -- is good for you! What is it about dark chocolate? Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body. Dr. Andrew Weil has dark chocolate included in his anti-inflammatory food pyramid!! How exciting is that?!

Taste the Chocolate
Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.

Go for 70% Dark Chocolate
You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate. Be sure to look for a brand that contains at least 70 percent cocoa.

Skip the Milk
It may taste good but some research shows that milk chocolate, or washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body.

But On The Negative Side...
1. Chocolate may trigger headaches in migraine sufferers. Sorry guys.

2. Chocolate is considered dangerous to animals because it contains a stimulant called theobromine, which they can't digest. Dark chocolate and baking chocolate are even more dangerous because they contain higher concentrations of the substance. This applies whether chocolate is in candy bar form, or an ingredient in cake, cookies, puddings or ice cream. If a pet becomes ill after eating chocolate, take it to the vet immediately.

3. Even though it may be healthy, dark chocolate can be very caloric. Savor and enjoy a piece a day, not a bar!

Keep it fresh!
- Lauren

Colts Neck Lunch N Learn: Sugar Blues

2011-02-14T10:49:00.002-05:00

Have you had enough Valentine's Day candy to give you the Sugar Blues?
3HC will be holding a Lunch N' Learn workshop on how to beat those Sugar Blues this Saturday! Come join us and we will feed your brain with lots of yummy information. Bring a healthy (teehee) bagged lunch to feed your belly.Saturday, February 19th at 12pm at Colts Neck Recreation & Parks. http://cnrecparks.com

February Healthy Happy Hour: Teak, Red Bank

2011-02-14T10:34:00.002-05:00

Come join 3HC this Friday night for Healthy Happy Hour, Japanese style! We will be having a couple of healthy cocktails at Teak in Red Bank, NJ from 7-9pm. Hope to see you there!

IMperfect...ion

2011-02-03T10:10:00.004-05:00

One of my greatest challenges as a yoga instructor is my personal practice. Sounds silly, I teach 5 yoga classes a week, a personal practice should be a piece of cake, right? Wrong. oh so very wrong. It seems as if the hardier my teaching schedule is the less "time" I have for my own personal practice. Teaching yoga is not a personal practice. It is a gift you give to another person, but it is not a gift you give to yourself.

Generally, I am not one for making New Year's resolutions but as we moved through January this was at the forefront of my mind. My practice, and yogic education (which should be never ending) seemed stagnant. So, I consciously made the choice to dive head first back into my practice. Taking 4 classes a week, on top of teaching 5 classes a week, seems like a lot, but it feels amazing. It's my own little way of immersing myself back into the one thing (besides my fiance) that I am in love with.

In many ways I struggle as a heath coach, mostly over my lack of perfection. It's the virgo in me to want to fit in to the perfect healthy mold. I want my belly to be flat, my arms and legs long and lean and I want not to reach for the salty and sweet snacks when emotions run high. Unfortunately, I am not always perfect. Even though my clients are successful and love me as their health coach, inside, sometimes I felt like a failure. Which was not easy for the virgo in me to accept. Virgos are perfectionists.

The perfectionist in me also struggles on the mat. In each yoga class I teach, I remind my students "this is your time on your mat. Let go of judgement. Dive into yourself and love your practice." When you teach and neglect your personal practice, it's extremely hard to practice what you preach...or teach.

Coming back into my personal practice is helping me let go of my imperfections. On Tuesday, I took a yoga class with Wendy, one of my beloved teachers. While working on eka pada koundiyanasana variations and pincha mayurasana consciously tried to let go of any "imperfections." I kept my focus inside and on my mat. I let go of judgement, I didn't look around to see the other people in the yoga room and I came closer to my perfect than I ever have. It felt amazing....and a lightbulb went off.

I have short humeri. My upper arms are just short. My elbow doesn't even reach my floating rib. How could I have never noticed this before in my life?

This lightbulb was more like a flood light. It allowed my heart to soften for myself. My palms have never reached the mat in staff pose. I always attributed it to extra padding around my waist and hips. On Tuesday I realized that is not the case. I could be a string bean, with 10% body fat and my palms would still not reach the mat in staff pose. My palms will never reach the mat in staff pose. I have short humerus(es).

I find it almost ridiculous that it took me over 10 years of practice to come to this conclusion. But we're all works in progress right? Each one of us is IMperfect. And that is ok.

Have you ever had a lightbulb moment over your IMperfect..ions?

Keep it Fresh!

Terra

Decadent Organic & Fair Trade Chocolates

2011-02-01T20:20:00.002-05:00

Chocolate...how we love thee! Unfortunately, conventional chocolate production isn't good for the earth, fueling wars in Africa, engulfing rain forests, spreading toxic pesticides and paying out meager wages (especially to child workers). But luckily for chocoholics there is a sweet story as well, with organic and fair trade chocolate becoming much more widely available.

When choosing chocolate, opt for the dark varieties that contain 65 percent or more cocoa solids. These chocolate varieties possess a richer flavor with more complex notes without the cloying sweetness of milk added to it. Plus, you will get all the health benefits of the cocoa bean because dark chocolate has had little of the nutrient-robbing mass production manufacturing process applied to it.

Expecting or shopping for chocolate for Valentine's Day? Here are a few of the best organic and fair trade chocolates out there that you can find at any health food store, Whole Foods or even your local supermarket!

Endangered Species Chocolate
Endangered Species Chocolate donates 10% of its net profits to help support at-risk species, habitat and humanity. These delicious chocolates are made with ethically traded, shade-grown cacao and are certified organic. Indulge your sweet tooth and know that your money is going toward the greater good. Plus, there are cute animals on the package. ;) The one with the toucan is my favorite one!

Dagoba Organic Chocolate
If variety is the spice of life, the Dagoba Organic Chocolate Sampler is a must. This selection is deliciously Twilight-themed, with "Eclipse" and "New Moon" bars. The fine organic chocolate bars also come in flavors like lavender and roseberry, and each bar is wrapped in 100% recycled paper, with biodegradable labels.

Green & Black's Organic Chocolate
A bar of organic chocolate and champagne for two. Sounds pretty romantic to us! Green & Black's controls every step of the chocolate-making process from "the bean to the bar," paying Belize cocoa farmers fair trade prices and supporting their cooperative. And earlier this year, they announced their commitment to move their entire line to Fair Trade Certified in the U.S.
Their dark chocolate ginger bar is straight from the heavens...it's my favorite!

Happy Valentine's Day!

Keep it fresh!
- Lauren

10 Reasons to Eat Your Greens

2011-01-30T09:58:00.000-05:00

Did you know that greens are the most missing food group in the modern American diet? It's true! Eating greens will help to build your internal rain forest and protect your body from viruses. Here are 10 more reasons to eat greens on a consistent basis:

1. Greens help to purify the blood.

2. Greens help prevent cancers.

3. Greens are high in calcium, magnesium, iron, potassium, phosphorous and zinc.

4. They are packed full of micronutrients and phytochemicals.

5. Greens contain vitamins A, C, E and K.

6. They help to strengthen the immune system.

7. Eating plenty of greens will help improve circulation in the body.

8. Greens contain fiber that the body needs to function optimally.

9. They also contain folic acid and chlorophyll.

10. Eating green vegetables helps life the spirit and eliminates depression.

What Are Greens?

There are many types of green vegetables to choose from. Find some that you enjoy eating and eat them often!

Dark leafy greens include broccoli, kale, bok choy, napa cabbage, collards, mustard greens, watercress, broccoli rabe, dandelion, arugula, endive, chicory, lettuce, spinach, swiss chard & beet greens.

How to Cook Greens

1. Wash greens well to remove any dirt or sand.

2. Remove the stems if they're thick. Don't toss them; chop them into bite-sized pieces. You can cook them later or eat them with the greens. (They'll take a little longer to cook, so start them first.)

3. Boil the greens for 3 to 5 minutes in salted water, or until just tender. (Add the stems a few minutes before the leaves.)

4. Steam the greens for 2 to 3 minutes.

5. Braise greens by heating a little olive oil over medium heat. Add some minced garlic and red pepper flakes and sauté for 30 seconds, then add the greens, along with the water that clings to their leaves from washing. Sauté the greens until they're slightly wilted, then cover and braise until tender (just a few minutes). Season with salt and pepper.

6. Pair greens with beans such as chick peas (garbanzo beans) or white beans. The beans make for a hearty dish and mellow out the taste of the greens.

7. Spruce up greens with diced tomato and a dash of lemon juice or hot pepper sauce.

8. ENJOY!

Keep it fresh!
- Lauren

Superfruit: Goji Berries!

2011-01-28T16:50:00.002-05:00

Goji berries – pronounced “go-gee” – are a recent hot commodity in the increasingly trendy high-end health food industry. They are a nutritious powerhouse, packed with antioxidants and are so very tasty! Discovered in the Himalayan Mountains, Goji berries are regarded in the Orient as an anti-aging, strength-building superfood. This sacred Goji berry is so cherished by Tibetan monks that they traditionally honor it for a two-week celebration at the end of every year. Dried Goji berries are a deep-red fruit, about the same size as a raisin. It is very sweet, slightly sour and tastes somewhat like a cross between a cranberry and a cherry. They have a similar shape and chewy texture as raisins. A good daily intake of Goji berries is 3-4 tablespoons. Read below for 10 great ways to incorporate them into your diet!

Benefits of Goji Berries

Goji berries have been used for 6,000 years by herbalists in China, Tibet and India to protect the liver, help eyesight, improve sexual function and fertility, strengthen the legs, boost immune function, improve circulation and promote longevity.

Goji berries contain the complete spectrum of food antioxidant carotenoids, including beta-carotene (a better source than even carrots) and zeaxanthin (supports the eyes). The Goji berry is among the highest source of carotenoids of all known common foods. Gojis contain 500 times the amount of vitamin C, by weight, than oranges making them second only to camu camu berries as the richest known vitamin C source on earth. Plus vitamins B1, B2, B6 and vitamin E are bountiful. About 11mg of iron per 100 grams can be found in the Gojis, as well as betasisterol, sesquiterpenoids (cyperone, solavetivone, an anti fungal compound), tetraterpenoids and betaine for digestion. Goji berries also contain polysaccharides, which support the immune system. Goji berries are high in essential fatty acids, the healthy omegas, which are required for the body's production of hormones and the smooth functioning of the brain and nervous systems. In particular, linoleic acid is abundant.

Also, goji berries are safe and healthy for kids!!! Yay!

10 Ways to Add Goji Berries to Your Diet:

1. Eat Them Up!
Delicious by the handful. Eat as little as 1-2 tablespoons of dried fruits every morning and evening. Keep some dried Goji berries at work, it is a healthy snack to eat in between meals. To soften the dried berries, soak the berries overnight in a glass of water and drink the water as well as eating the soaked berries.

2. Goji Juice
Add a handful of dried Goji berries to a glass of water and let them sit and hydrate for a few minutes or all day as you drink your own Goji berry juice, chewing the Gojis as you drink. It is a great pick-me up between meals and the most delightful way to enjoy a glass of water.

3. Goji Shake
Blend 2 tablespoons of berries with your favorite juice to make a healthy drink. Use your imagination. Blend together equal amounts of dried Goji berries, blueberries, cherries, peaches, apples, raspberries and blackberries. Put in a blender and add a cup of water or orange juice for easier blending.

4. Goji Tea
Boil 1 tablespoon of Goji berries, make a Goji berry tea and drink it every day. It helps to alleviate the effects of high blood pressure and high blood sugar. It also helps you to loose weight.

5. Goji Stew
Stew (organic, free-range) pork, beef, chicken or fish, add 1-2 tablespoons of Goji berries 10 minutes before the meat is done.

6. Goji Breakfasts
Mix 1 tablespoon of Goji berries with your cereal/muesli or yogurt to make a healthy breakfast.

7. Goji Salad

Add some pre soaked dried Goji berries to your salad mix. Or throw them on dried for some texture.

8. Goji Rice Dishes

Add a handful of Goji berries to rice dishes and stir-fries. The warmth helps them soften and expand, adding a sweet burst of flavor to your meals!

9. Goji Breads
Use dried Goji berries to make banana bread, muffins or fruit cakes just like raisins. Goji berries provide much more nutrients than raisins.

10. Goji Energy Bar
1 cup of dried Goji berries
½ cup nuts (almonds or cashews are good)
½ tablespoon of honey or maple syrup
mix in food processor. Then press into pan and refrigerate.

For a variation, add any of the following:

½ tablespoon coconut oil
¼ cup pumpkin seeds
3-4 dates
1-2 tablespoons cacao beans or cacao powder
1 tablespoon shredded coconut
1 teaspoon spirulina or chlorella
a dash of vanilla extract

Depending on your choice of ingredients, you may add more sweetener, dates, or coconut oil to better hold the mixture together.

Possible drug interactions - Goji berries may interact with anticoagulant drugs (commonly called "blood-thinners"), such as warfarin (Coumadin®). There was one case report published in the journal Annals of Pharmacotherapy of a 61-year old woman who had an increased risk of bleeding, indicated by an elevated international normalized ratio (INR). She had been drinking 3-4 cups daily of goji berry tea. Her blood work returned to normal after discontinuing the goji berry tea.

Keep it fresh!
- Lauren

January Vision Board Workshop

2011-01-23T15:45:00.000-05:00

This January 3HC will be holding aVision Board workshop! Come Join us to create your vision of a healthier, happier you in 2011!! We will supply everything you need, but feel free to bring anything additional that inspires you!

Join us on Saturday, January 29th from 12 - 2pm at Fair Haven Yoga Studio.

January Lunch 'N Learn

2011-01-12T15:50:00.001-05:00

ATTENTION: The folowing Friday Lunch 'N Learn at Fair Haven has been moved to 11:30am! The Colts Neck lunch will still be held at 12pm on Saturday. Sorry for the inconvenience.

3HC will be holding TWO Lunch N' Learn workshops next weekend! Come join us and we will feed your brain with lots of yummy information. Bring a healthy (teehee) bagged lunch to feed your belly.

First join us on Friday, January 14th at **11:30am** at Fair Haven Yoga Studio. The topic du jour will be Weigh Less, Live More. Come learn why diets don't work and learn lasting, safe and effective ways to loose weight while feeling satisfied!

Next join us on Saturday, January 15th at Colts Neck Recreation and Parks for a lesson in NUTRITION 101.

Is your New Year's resolution to get healthy but you don't know where to start? Come join us to learn the basics of following a healthier and happier lifestyle!

The Conscious Connection: 3HCs, Interview with Lauren Forney

2011-01-09T14:35:00.002-05:00

The other night I had the pleasure of meeting Anthony, the head publisher and founder of the Conscious Connection. We immediately got along since we share a similar passion for enlightened living. He interviewed me about 3 Healthy Chicks! Please click on link below-

3 Healthy Chicks: An Interview with Lauren Forney

The Conscious Connection is a digital magazine for 21st century cultural creatives. They represent the next great leap in the evolution of media. Their vision is an enlightened world where human beings recognize their inherent oneness with one another and can become empowered to co-create a future of peace & social harmony.

Keep it Fresh!

- Lauren

January Healthy Happy Hour: The Downtown

2011-01-07T20:07:00.001-05:00

Natural Awakenings January 2011 with 3HC Shout Out!

2011-01-06T16:11:00.005-05:00

3 Healthy Chicks are starting the year off right, with a fresh write up about us in NJ's Natural Awakenings Magazine!! Snag a copy of this FREE informative health magazine the next time you're out grocery shopping and turn to page 9 to see us!

Lunch N' Learn 12/10: SUGAR BLUES

2010-12-06T09:20:00.001-05:00

3HC's Lunch N' Learn will be this Friday, December 10th at 12pm at Fair Haven Yoga Studio and it will be on SUGAR BLUES.

White stuff have you down? Learn how to replace harmful refined and processed sugars with natural and healthier alternatives!

Bring a healthy (teehee) bagged lunch if you'd like!

Ka Saatha @ Yoga Basin

2010-12-03T15:03:00.003-05:00

Hey healthy chickadees!!!!

3 Healthy Chicks will have a lovely table set up at Yoga Basin in Asbury Park this Saturday, December 4th from 6 - 10pm for their Ka Saatha charity event. We will be selling our handmade crafts and yummy baked goodies! Ka Saatha is hindi and translates to "together with." This charity event will be a night of yoga, art, fashion, local designers, delicious food and great people! 3 Healthy Chicks will be raffling off a group seminar of your choice!!!! If you win, you can gather a few of your friends (3 or more people) and we'll give you a FREE seminar on whatever topic you'd like (ask us for details on topics).

We really hope you can stop in to say hi!

Keep it Fresh!

- 3HCs

November's Healthy Happy Hour!

2010-11-17T21:08:00.003-05:00

Breast Cancer: Risk Factors Rarely Mentioned

2010-11-17T11:23:00.002-05:00

Annemarie Colbin was one of my favorite guest speakers while attending the Institute for Integrative Nutrition. This information was in her e-newsletter last month (October) for cancer awareness month and I thought it was worth sharing.

Breast Cancer: Risk Factors Rarely Mentioned
By Annemarie Colbin, Ph.D.

We have been told that women have a 1-in-8 lifetime risk of getting breast cancer. To the statistically naive, that appears to mean that one in eight women will be stricken at some point in her life. Scary? Well, it's not that simple. Here is a more accurate description of the statistical chances of contracting breast cancer according to ages:

WOMAN'S BREAST CANCER STATISTICS:
At age 20: 1 in 2500
At age 30: 1 in 233
At age 40: 1 in 63
At age 50: 1 in 41
At age 60: 1 in 28
At age 70: 1 in 24
At age 80: 1 in 16
At age 90: 1 in 8

Looks quite different, doesn't it? The risk increases with age, and 1-in-8 figure applies only if you live to be 95. That gives us some time. As Mark Twain once said, "there are lies, damn lies, and statistics."

Let's now look at the variables that affect breast health, and I'm going to focus on some of the lesser discussed ones:

Number of children. Having children is protective against breast cancer; in fact, the more children, the higher the protection. One study found that women who have seven or more children had a 47% less chance of developing the disease than women who'd had only one child. This probably has to do with the fact that with more children a woman has less menstrual periods, thus less up- and-down estrogen fluctuations.

Breast-feeding. The function of a woman's breasts is to secrete milk for her newborn, especially if she has actually been pregnant. Pregnancy initiates changes in the breasts, preparing them for lactation. If that process is interrupted or not allowed to proceed, through miscarriage or by bottle-feeding, the body has to deal with the aftermath. Plugged milk ducts can result in lumps; while these would start off generally benign, over time, with other risk factors, they could become cancerous. In fact, all breast cancers arise in the milk ducts. Short breast-feeding has not shown any protective effect; what counts is the accumulated time of breast-feeding during the whole of a woman's life. In the study mentioned, women with a lifetime total of 25 or more months of breast-feeding had a 33% lower risk for contracting breast cancer as compared to women with natural children who had never breast-fed. I will assume that suppressing lactation with drugs can also have serious adverse effects on the breast.

Environmental causes. There are a number of external factors that may affect a woman's hormonal health. The main ones are pesticides, particularly organochlorides, and living near nuclear reactors. Many petroleum-based pesticides imitate the form of estrogen, and confuse the body into accepting them into their cells. They are sprayed on fruits, vegetables, and animal feed; when these are consumed, the pesticides then are stored in human and animal fat, which, according to Connecticut nutritionist Phyllis Herman, may explain the link between a high animal fat diet and breast cancer. A 1990 study in Israel found a strong link: between 1976 and 1986, the rate of breast cancer declined 20% after a number of organochlorine-type pesticides were banned. Industrial countries where breast cancer mortality declined between 1971 and 1986 had no large commercial nuclear reactors operating within or near their borders; the other 12 industrial powers did, and breast cancer rose in them all. It is thought that low-level radioactive contamination enters the groundwater, affecting produce, and is also carried downwind, affecting both animals and people. These environmental reasons are perhaps why breast cancer mortality rates for Long Island went up 39% between 1970 and 1989.

Use of antiperspirants. Here is a very intriguing thought. Kerri Bodner, publisher of the excellent Women's Health Letter, points out that 50% of breast cancer tumors appear on the upper quadrant of the breast closest to the underarm. Antiperspirants are strong chemicals, usually containing aluminum, which prevent sweating. Now sweating is a way for the body to eliminate toxins and unwanted materials with the help of the lymphatic system. Preventing this activity is, in Bodner's words, "like damming up a river." Sweat backs up into the lymphatic ducts, and the toxins become trapped in the under-arm lymphatic area. The fatty breast tissue allows for efficient storage of these unwanted toxins. Breast cancer often involves the lymph nodes. Could there be a connection?

Tight and underwire bras. I remember reading an article that pointed out an increased risk of breast cancer for women who used tight bras, particularly if they wore them for more than 12 hours. Tight bras also interfere with breathing, which may in turn cause oxygen deprivation in the cells. I personally have great antipathy to underwire bras: the metal in them crosses the body's acupuncture meridians, and so can block the normal flow of Chi which in turn can cause stagnation and disease. Why do women through the ages feel they have to mold themselves into some shape dictated by social whim?

The use of oral contraceptives. Numerous studies have shown the direct correlation between hormone-based drugs and female cancers. The latest is a study published in The Lancet, the prestigious British medical journal, on the effects of The Pill on 150,000 women. It found that all users face an increased risk, even 10 years after stopping. Women on the Pill had a 25% higher risk of contracting breast cancer. A study in 1994 had found that women who started on the Pill before the age of 20 had a 3 ½ times higher risk, while 97% of the women who got cancer before the age of 36 had used birth control pills at one time or another of their lives. Note that this does NOT mean that 97% of the women who took birth control pills got cancer; it's the other way around. Obviously there are other variables triggering the disease.

Diet. Fat is suspect, but studies give conflicting results and the issue is not conclusive. It is often mentioned that Japanese women eating their traditional low-fat diets have little if any breast cancer, but when they come to the US they soon catch up. I maintain that fat is not the issue: milk products are. The Japanese diet has no milk products, but now that they are picking up "Western" dietary habits, their use of these products is going up and so is their breast cancer. The highest rates of the disease are in Northern Europe (Finland, Sweden, Holland), the UK, the US, and Canada -- all countries where cow's milk is a major food. Frequent consumption of whole milk has been found to be a risk factor in cancers of the lung, bladder, breast, and cervix; even more interesting, breast cancer patients were found to have twice as high a consumption of Vitamin D (usually added to milk) as cancer-free controls.

What foods protect against cancer? Cruciferous vegetables clearly do: cabbage, broccoli, cauliflower, Brussels sprouts, kale, kohlrabi. Soybeans have also been developing a good reputation as anti-cancer foods. Miso and tofu are excellent additions to your diet.
Here is a simple recipe:

MISO - TOFU SPREAD
½ block soft tofu, steamed for 3 minutes and cooled (about 5 oz)
1 tablespoon brown rice or barley miso
1 tablespoon flaxseed or extra virgin olive oil
2 tablespoons grated onion

Mash all the ingredients together in a bowl, and serve on wholegrain bread or rye crackers.

About Annemarie Colbin:
Annemarie Colbin, Ph.D,
founded the Natural Gourmet in 1977 and is currently its CEO. She has been called a "maverick nutritional theorist", and is an internationally recognized health educator, author, consultant and speaker, specializing in food and its effects on health. She is the author of Food and Healing, which has been translated into six languages, The Natural Gourmet (both from Ballentine Books) and her latest book, The Whole-Food Guide to Strong Bones (New Harbinger Publications, 2009).

Dr. Colbin writes a regular column for New York Spirit magazine, lectures widely, and does personal nutritional counseling for individuals and families. She has won awards for her teaching, writing, educational work and business activities. Her personal website here.

Keep it Fresh!
- Lauren

Perky Posture

2010-11-02T10:43:00.001-04:00

Don't be a slouch! Sit or stand tall, confident and strong. Sitting or standing up straight will allow the prana (breath) to flow smoother, providing you with more energy while improving the health of your spine. Practice mindfulness of your posture at all hours of your day, in all situations for a taller, prouder you!

1. Take a break. Most office jobs leaves us sitting at a desk for long periods of time, allowing us to sink into our chairs. Set your computer to ding every hour as a signal to stand up, stretch, roll your neck/shoulders and readjust. Get up to grab a drink of water too, it will help get the blood circulating, give your eyes a rest and rehydrate you.

2. Raise your car's rear-view mirror. Angling your mirror up slightly teaches you to sit up straighter behind the wheel and elsewhere.

3. Move your monitor. Your neck is an extension of your spine so tilting your noggin down or back to see your screen can promote poor posture. Adjust your screen's position at your desk so that you gaze straight ahead. Also, be mindful of your position as you use gadgets such as laptops, iPads, even gadgets such as phones for long periods of time.

4. Stand tall in mountain pose. Practice tadasana (the mountain pose) by balancing your weight equally between both feel and imagine they're rooted to the floor. Visualize the crown of your head being pulled from above and you keep your abs tight. An easy way to bring yourself into a correct posture at any time is to tightening your abs, that will always align your spine correctly.

5. Do kegals. Contract your pelvis as if stopping a flow of urine. Working the pelvic floor and other muscles of the core stimulates muscles along the spine that encourages it to lift and elongate. It also is a great exercise to help prevent incontinence.

A regular yoga practice will help correct your posture. In yoga we work on lengthening the spine, increasing the space between each vertebrate, resulting in a taller, prouder you!

Keep it Fresh!

- Lauren

Pumpkin Seeds!

2010-10-26T18:06:00.010-04:00

I have vivid memories from my childhood of carving and painting pumpkins in the weeks leading up to Halloween. While the creative aspect of it was fun, what I remember most was my mom scooping out the seeds for roasting. It was such a fun and delicious treat then, and still is now. Sure, trick-or-treating is an exciting adventure for kids but some moms don’t really want their kids to come home with a bag full of goodies just to gorge on candy and sweets all night! I know a lot of moms who say that they allow their kids to choose a few of their favorite pieces of candy from their baskets and then they donate the rest. Well, what better way to compliment this healthy decision with a healthier treat for the kids so they don’t feel deprived?? I, for one, think that toasted pumpkin and squash seeds is the perfect way to do just that!

What many people don’t know is that you can roast and eat the seeds of most pumpkins and squashes, not just the typical carving or pie pumpkins. For dinner tonight I am having spaghetti squash with veggies and tomato sauce and I am topping it with its very own seeds (pictured here). You can use seeds from spaghetti squash, pumpkins, butternut squash, acorn squash, kabocha... whatever you choose to make for dinner! Many people toss the seeds when cooking with squash but they are such a useful and healthy food too and should not be neglected! They make a great crunchy on-the-go snack for kids and adults alike. You can also throw them in salads, wraps or trail mix. I like to put them out at holiday parties and social gatherings as a great alternative to nuts.

To roast your seeds:
1) Pre-heat oven or toaster oven to 400 degrees.

2) Scoop the seeds out of the squash, removing any flesh. Clean and dry thoroughly.

3) Place the seeds in a bowl and drizzle with a little olive oil. Mix until well coated. Be careful not to over do it. You want them to be lightly coated, not drenched.

4) Stir in sea salt and pepper or your favorite seasoning until well coated.

5) Cook for 8-10 minutes or until desired crunchiness!

The best part is that you can make so many variations. Tonight I made the simple and traditional version, using just sea salt and pepper, but you can dress them up any way you like. Try using cayenne pepper, turmeric, curry pouder or wasabi powder for a spicy version. You can also make a sweet treat and use cinnamon, nutmeg and allspice. Or, if you are really daring go for some garlic powder. Experiment with your favorite spices and herbs!

So what makes these little babies such a healthy snack? They are loaded with omega 3 fatty acids for one, making them a heart healthy source or unsaturated fat, as well as a great anti-inflammatory. They are also a good meat-free source of protein, as well as a great source of zinc, magnesium, phosphorus, iron just to name a few. Their anti-oxidant carotenoid content means they help protect against harmful free radicals and promote cellular functions too. Overall what all that means is that they help lower cholesterol, boost immunity and protect against cancer, heart disease and other disease such as those of the prostate.

Powerful little suckers, huh? So you can see why they’d make a great alternative to candy for your kids on Halloween night!

Keep it Fresh!
-Jill

Jenny McCarthy Is My Hero

2010-10-21T00:13:00.007-04:00

Seriously. Yesterday I went to the library and brought home her book Mother Warriors. I sat down and read it cover to cover, crying my eyes out the whole time. Today, I went back to the library, returned that book and took out Louder Than Words, brought it home, read it cover to cover, crying my eyes out the whole time.

Let me back up a little bit. As some of you may know, a few years ago I was diagnosed with an auto-immune disorder. An illness caused by your immune system attacking itself. I sat in a small exam room of a doctor I had never been to before, waiting for her to return with some blood test results. She walked in, said “you have such and such, there is no cure but here is a prescription. You will have to stay on this for the rest of your life. Come back in six months.” That’s it. Literally. There was no explanation of the disease or what to expect, no sympathy for the news I just received, no discussion about the medication. Nothing.

Needless to say I never saw that doctor again. After probably a year of suffering, hopelessness, finding new doctors and taking medication twice daily that didn’t seem to be doing anything except make my hair fall out, I just knew there had to be another way and I knew that I was going to have to figure it out myself. I enrolled in what Jenny calls in her books the University of Google. I searched for answers, alternative treatments, whatever I could find. I downloaded online books, tried eliminating things from my diet, and found out about different doctors and different books to read. All of that led me to changing my diet completely and I started to feel better. Eventually, I went off my medication and never looked back.

You may be wondering what any of this has to do with Jenny McCarthy. No, she hasn’t (as far as I know) been diagnosed with an auto-immune disorder. But she does have a son that was diagnosed on the Autism spectrum and has written books and spoken out about her journey with her son, Evan. I learned in these books that Jenny wasn’t content to hear that there was no cure and that there was not much she could do to help her son other than use medications to help some of the health problems associated with Autism, such as seizures. She knew in her gut that there was more she could do and she would not stop until she figured out what that was. She spent endless nights researching online to learn everything she could. She tried conventional, holistic and biomedical treatments even when doctors told her that some were ‘bullshit’.

I am not a parent of a child with Autism, I am not even a parent at all. I endured a much less difficult, but similar battle though and it is that to which I can relate. She went against the norm, despite what people said or thought because she had faith that it would help, and it did. What baffles me is that story after story in her book parents talk about how doctors told them that changing their kids’ diet was too dangerous. Dangerous?!?! How is something as simple as removing dairy or wheat (foods that may be toxic to some people, especially autistic children) or whatever from someone’s diet dangerous, but pumping them full of drugs, chemicals and toxic levels of heavy metals is perfectly safe??? This is something I will NEVER understand about the medical profession. Don’t get me wrong, we as a society would not be half of where we are today without modern medicine, but at some point we need to be realistic and we need to draw the line!

Ok, I will step down from my soap box to get to the point of why I started this blog in the first place... My journey with my own health issues has lead me down a path to wanting to help people heal from modern diseases, especially auto-immune ones in the same way that Jenny’s journey lead her to be the unofficial voice of parents of Autism. And so in my journey I have had some interest in the theories behind what causes Autism and have paid some attention to what Jenny has brought to the table, but I had not focused on it too much. Fortunately some recent circumstances have peaked my interest, which is why I ended up at the local library seeking out Jenny’s books and a few others. I have to say that I already have a new found interest in this epidemic, and i am actually amazed at its similarities to mine and other auto-immune diseases in its digestive and immune issues as well as causes. And so I am not at all surprised in the success of the more non traditional treatments that many parents are trying in reversing Autism, the way that I feel that some auto-immune diseases can be reversed. Yes, I said reversed.

My point is this: If you are a parent of children on the Autism spectrum, or parents of kids with even ADD/ADHD or you yourself are suffering some type of auto-immunity, please please please do not accept the ‘there is no cure and not much can be done’ answer. I am not a doctor, and I will say that not everything works for everybody. There is no one-size-fits-all answer (which is how I feel doctors treat these things) but if there is even the slightest hope that something as simple as trying a gluten-free diet or taking a natural anti-fungal can help, don’t we owe it to ourselves and our kids to try it? Is going to the health food store and looking for alternative food choices really more inconvenient and unbearable than accepting and suffering from disease?

I am going to continue to read and learn about Autism and other similar disorders simply because I am so interested and would love the opportunity to one day help people suffering from them in any way I can. But, please know there are tons of resources out there for us and we should take advantage of them! Here are two that I learned about from reading Jenny’s books that I find inspiring:

http://www.defeatautismnow.com/
http://www.talkaboutcuringautism.org

Keep it fresh!
-Jill

3HC's October Newsletter

2010-10-18T12:33:00.004-04:00

Check out our October newsletter for information about cancer prevention and going veg!
Keep it Fresh!
- 3HCs

3 Healthy Chicks

Get Through The Big Game Without Over Doing It

Ditch the Sugary Drinks!

Being Grateful

10 Ways to Express Gratitude

Tips to Avoid Holiday Weight Gain

Boost Your Immunity!

Trick or TREAT!

Keeping a Food Journal

Breaking The Habit

Back To School!

So, what exactly is a Holistic Health Counselor??

An apple a day...

Tulsi Tea - Holy Basil

A Healthy Chick Moment of Yoga: Four Paths of Yoga

1. Karma Yoga, The Path of Action

2. Bhakti Yoga, The Path of Devotion

3. Raja Yoga and Hatha Yoga

4. Jnana Yoga, The Yoga of Knowledge

Lava Lamp Belly - Lactose Intolerance

Bringing Balance to the Workplace Through Yoga

I'm a Coconut (Oil) Girl!

Glamorous Hydration!!

Chew Your Food

Lower Cholesterol, Naturally

Cha Cha Cha CHIA!!

Play more, Eat less....

Natural Allergy Relief

Cooling Summer Foods

Living Gluten-Free

May Healthy Happy Hour: The Downtown

Yoga Classes with Terra & Lauren

A few favorite things: Live Jolly and Russell James!

Benefits of Ginger

My Raw Journey

Fermented Foods for Digestive Health

Spring Cleaning

3HC Write Up in Red Bank-Shrewsbury Patch!

Day 7: Raw Enlightenment

Saturday Lunch N Learn

Detox Day Five: Juiced Out

March Healthy Happy Hour - RED

Detox Day Two

Drinking Your Dinner

Day 1

Chocolate Banana Super Milkshake

March Lunch N Learns

I'm RAWSOME!

ABC’s for Skin Health

SUPERFOODS...What are they?

Different Syles of Yoga

Dark Chocolate = Healthy Chocolate!

Colts Neck Lunch N Learn: Sugar Blues

February Healthy Happy Hour: Teak, Red Bank

IMperfect...ion

Decadent Organic & Fair Trade Chocolates

10 Reasons to Eat Your Greens

Superfruit: Goji Berries!

January Vision Board Workshop

January Lunch 'N Learn

The Conscious Connection: 3HCs, Interview with Lauren Forney

The other night I had the pleasure of meeting Anthony, the head publisher and founder of the Conscious Connection. We immediately got along since we share a similar passion for enlightened living. He interviewed me about 3 Healthy Chicks! Please click on link below-

January Healthy Happy Hour: The Downtown

Natural Awakenings January 2011 with 3HC Shout Out!

Lunch N' Learn 12/10: SUGAR BLUES

Ka Saatha @ Yoga Basin

November's Healthy Happy Hour!

Breast Cancer: Risk Factors Rarely Mentioned

Perky Posture

Pumpkin Seeds!

Jenny McCarthy Is My Hero

3HC's October Newsletter