Randomly Quirky Friday Friend Shout Out

So I am not going to lie, life has been damn busy!!!! Jill is making nutritional waves in Rwanda, Lauren is breaking ground in corporate wellness and I am immersing myself in all things yoga, fertility and pre and post-natal health. It has been a challenge with the three of us so very busy and on different continents taboot! Blogging here is that little piece of wonderful that makes all the craziness worth it. And the three of us know that by pooling our knowledge and resources together we will actively create greater change in people's health and wellness. And that dear readers, is the best high of all!!

So, today's blog post isn't the typical Friday Friends Shout Out. I just really wanted to give a shout out to all of our readers. It makes us feel fabulous to know that someone is reading our blog! And who doesn't love feeling fabulous!!! We love answering all your questions, reading all your comments and it brings a huge smile to our faces to know that we're being read!

So thank you readers for reading and making us feel fabulous!!

Keep it Fresh!
~Terra
3HC

New Year, New Decade, New You!

So I may be 21 days late, but rather than setting New Year’s resolutions, I am sitting down to make a list of goals that I would like to accomplish this year. What is the difference you ask? Well, they are really a list of life goals... the year is just a rough timeline. I think that each year we all say “I am going to do this more” or “I am going to doing that less”, and we put pressure on ourselves to make drastic changes overnight. Inevitably, after a month or two we give up. Just look at any crowded gym in January and then a month or two later... free treadmills again! I don’t want to force myself to make changes, instead I want to make choices in my life in the upcoming months that will precipitate changes in order to create the life I want to lead, in the world that I want to live it in. And I encourage you to do the same.

Not sure where to start? Start by envisioning your future. Picture yourself a year from now, five years from now, ten years from now. What do you see? What will your career path be, where will you be living, with whom will you be living, with whom will you have meaningful relationships? Don’t be afraid to get detailed! Think about the things that are most important to you.

Then take a look at the present. On a piece of paper write down categories for each aspect of your life: work, home, relationships with friends, family or significant others, exercise, hobbies, health, etc. Next to each category write down a number between 1 and 10 indicating your satisfaction with that area of your life, 10 being completely satisfied. Now look at the lower numbers, the areas that need improvement, and think about what you can do to improve them. Write a few words next to each describing the reasons why those things are not fulfilling.

Now make a list of desires. Things that you want in your life that will help feed and nurture you and improve the areas that are unsatisfying. If you scored your home life with a 3, how can you make it a 10? Would redecorating, reorganizing or de-cluttering make your home more comfortable? Maybe you are unhappy with the location of your home and want to move somewhere warmer or closer to work. Whatever it is, write it down. Write down all of the things that would make you happy, whether small or large, but be clear about your intentions.

Lastly, write down at least one step that you can make towards achieving each desire, and take action! Call Bob and get the number for his real estate broker, or go to the store and get the boxes you need to reorganize your closet. As you accomplish each step, check them off and take a moment to reflect on how good it feels. Continue to add steps and check them off if necessary until you reach your desired goal, and be sure to reward yourself in the end!

Keep your lists somewhere where you can see them everyday as a reminder, like your nightstand. As you fulfill your desires, more will come. Write them down too. It is often helpful to start each day by writing down your intentions for the day... what steps you can take during the next few hours to help reach your goals. And don’t forget to take a moment before you go to bed to reflect on your day and check off your steps! If you missed a step or two, do not punish yourself. Instead, state the intention for the next day and find a way to motivate yourself to get it done. To keep track of your progress, re-score your categories every few months. Good Luck!

Winter Squash

I have to keep reminding myself that it is January and winter back home, which can be difficult to do in 85 degree tropical, on-the-equator type weather. While I can’t say that I miss the blustery cold, I can say that I do miss the many varieties of sweet winter squash to choose from. There are so many different types available and accessible in most grocery stores. There are many ways to cook these sweet gourds to help keep warm during those winter months that I am maybe not so fortunate to be missing out on.

Generally best during the fall and early winter months, but thanks to their thick skins, most winter squash have long storage potential. They come in many different shapes, sizes and colors, but cut open any variety and the flesh will almost always be somewhere between a golden yellow to vibrant orange, thanks to its high level of beta carotene. Due to its high level of Vitamin A winter squash boasts anti-oxidant and anti-inflammatory properties. They are also a good source of Vitamin C, B vitamins, fiber, folic acid and potassium to name a few. All of these combined, make them a nutrient rich food that can help ward off cancer and heart disease, help lower cholesterol or blood pressure and fight inflammatory diseases. Every part of the squash can be eaten, including the leaves and skin once cooked, and is often the best way to take advantage of all the nutrients the vegetable has to offer. Even the seeds can be eaten and are a great source of omega 3 fatty acids!

Varieties: So many to choose from it can be difficult.(Helpful tip: some stores, like Whole Foods, have guide books in the produce section with images of all the different varieties of vegetables, making it easier to determine what is what). Here are a few to help you get started...

- Acorn: Dark green skin (there are orange varieties too, just to give you even more options) with a sweet yellow flesh.

- Buttercup: Round with deep green skin and dark yellow-orange flesh with a sweet and nutty flavor and creamy consistency.

- Butternut: Pale orange skin with a deep orange buttery flesh, similar to a sweet potato.

- Carnival: Small and pumpkin shaped. Appropriately named due to its colorful, speckled and striped outer skin, with a sweet yellow flesh similar to butternut or acorn.

- Delicata: Small oval shape with white-yellow striped skin and golden, sweet and creamy flesh.

- Hubbard: Large tear drop shaped with pale, dull green-blue skin and dense orange flesh.

- Kabocha: (Sometimes called Japanese squash and similar to Buttercup) Pumpkin shaped, hard knobby green skin with bright orange flesh with a strong flavor and moist texture.

- Spaghetti: Oval shaped with yellow skin and yellow spaghetti-like flesh.

- Sugar Pumpkin: Small version of the “halloween” pumpkin with bright orange skin and flesh. The stuff pumpkin pie is made from.

- Turban: (Part of the Butternut family) Round turban-like shape with outer color ranging from dark green to bright speckled oranges and yellow-orange flesh.

Selecting: Look for firm, heavy squash with tough skins. Avoid vegetables with bruises, cuts or areas of softness that can indicate spoilage. And of course, choose local and/or organic when possible!

Storing: Some varieties can be stored up to six months before going bad. Generally squash can be kept out for a couple days, but it is best kept away from extreme temperatures and sunlight, so storing in the refrigerator is best. Or, cut them up and freeze them future use.

Preparing: A versatile food, squash can be prepared in many different ways.

- cut up and add to soups or stews

- roast them with a little olive oil and herbs.

- use spaghetti squash in place of pasta noodles with your favorite tomato sauce

- halve, scoop out seeds, bake and stuff with wild rice, quinoa, veggies or beans

- puree sweeter varieties and use in pies, cakes, breads or other desserts

- toast the seeds plain or season with olive oil, tamari, salt, pepper or other favorite seasonings

Try different ones and share your favorite variety or recipe in the comments section!

Muraho from Kigali

So I have been in Rwanda for three months as of today (my how time flies!), and doing a poor job of blogging about it! Mainly because the last few weeks have been a roller coaster ride of trying to decide if I should stay or if I should return to the states. Lots of factors have been at play in this decision (some will remain unmentioned....), but my 90 day visa was running out, I am now homeless, and I am pretty much out of money as I have had some difficulty finding full time work here. Well a quick trip border hopping into Goma (in Democratic Republic of the Congo) solved the visa issues and some generous friends have welcomed me into their home for a couple weeks until I figure out my plans... so now there is just the money/job dilemma to tackle.


Fortunately, things seem to be looking up in that department! I have a few leads on contacts for various organizations that I have reached out to that may be promising. But the most exciting part is that I have had, and hopefully will continue to have, the opportunity to work for an organization called Project Rwanda (PR). Led by National Bike Director Kimberly Coats, PR aims to help improve the economy of Rwanda by helping rural coffee farmers throughout the country run their businesses more efficiently. They do this by supplying them with “coffee bikes” that are designed to transport harvested coffee cherries. In conjunction with the organization is Team Rwanda, the nation’s professional cycling team lead by coach Jock Boyer.

Throughout the year coach holds training camps for the team in Musanze, a region in the north of the country close to the Ugandan border. Jock and Kim wanted me to team up with their cook to develop healthy meals for the team during one of the first training camps of the year. So, last week I took a 2 hour mutatu (public bus) ride up to Musanze and got to work for two long, but very fun days! With a team of 16 very hungry riders, we had a lot of cooking to do!

Each day would start with a trip to the local market, a large open air building similar to the one here in Kigali, and purchase tons of fresh ingredients for the days meals. Back at the house armed with fresh veggies, legumes, nuts, seeds, eggs, and whole grains, we spent the day cooking a healthy lunch to feed the team after a morning of riding, only to start all over again for dinner once they were all satisfied.

Four meals and two days later, and an exhausted, sweaty mess, I prepared for my trip back to the city while watching coach run tests on the riders using a stationary bike hooked up to his laptop. According to Jock’s recent Facebook status, the team’s performance level has improved during this camp... for the first time a rider put out 400 watts during his test ride, and another 370 watts. I'm not entirely sure what that means, but I know it is good! And I would like to think that home cooked, healthy, nutrient-dense, whole foods had some help in the matter!!

All in all it was a wonderful experience working with the team. I am just sad that my camera has broken and I was unable to document my time with them, but I am hoping to be invited back for more camps, and I hope to witness more improvements with the riders as we feed them nutritious meals. There is nothing I love more than finding the freshest ingredients and preparing healthy meals that feed the body and the soul. There is certainly something to be said about the power of food and I am beginning to wonder who is being nurtured more, me or the team!

Check out Team Rwanda, Project Rwanda and the work they are doing: http://projectrwanda.org

2009 - GREAT Year for Music!

Music has always been an essential part of nourishment for me each day. Whether I’m getting ready in the morning, practicing yoga, working, driving in my car, cooking in the kitchen, etc.…I’m always listening to music. What I’m listening to sets the tone of my day and since I listen to such good stuff, it really helps me enjoy each day that much more!

2009 was such an amazing year for music!!! I am excited for 2010 and all of the new albums to come, but I’m worried it won’t be able to beat it!! I CANNOT stop listening to Yeasayer's long anticipated sophomore album, Odd Blood, that officially releases in February 2010, so we are already off to a great start! We’ll have to just wait and see (hear, rather).

Below are some of the best albums of 2009 (in my opinion). I starred a few of my favorite songs on some albums. I wish I could go more into detail for each album/artist but we'd be here all day!!

Top Albums of 2009

- Regina Spektor – Far

*Two Birds *Dance Of The 80’s

- The Swell Season – Strict Joy

- Devendra Banhart – What Will We Be

*First Song for B *16^th & Valencia Roxy Music

- Real Estate – Real Estate

- Boozoo Bajou – Grains

*Flickers *Big Nicks

- Mos Def – The Ecstatic

*Auditorim *Quiet Dog Bite Hard

- Grizzly Bear – Veckatimest

*Ready, Able *Foreground

- Wilco – (The Album)

- Atlas Sound – Logos

*Walkabout *Quick Canal

- The Black Crowes – Before the Frost…Until the Freeze

* Aimless Peacock

- Muse – The Resistance

- Metric – Fantasies

*Gold Gun Girls

- Phoenix – Wolfgang Amadeus Phoenix

- Bat for Lashes – Two Suns

- Monsters of Folk – Monsters of Folk

*Temazcal *Man Named Truth

Of course, I can’t leave out the beautiful compilation album, Dark was the Night, as well as the new Yo La Tengo, Animal Collective, Iron & Wine, Bon Iver, Yeah Yeah Yeahs and The Antlers new albums of 2009. There were SO many good ones!!!

I had an awesome LIVE run of shows throughout 2009 too, seeing artists such as Andrew Bird, Ani DiFranco, Ravi & Anoushka Shankar, Ray Lamontagne, Monsters of Folk, Thievery Corporation, TV on the Radio, Fleet Foxes, The Black Crowes, The National, Coldplay, Yeah Yeah Yeahs, and of course the return of PHISH!!! There is something about sharing a room with hundreds (or sometimes even thousands) of people who share the same love for a particular artist/band. The energy that collects in the room is so fulfilling and inspiring! I will be seeing my first concert of 2010 this Tuesday at Radio City Music Hall for The Swell Season. I am SO psyched!

Photographs: Top = The BEST concert(s) I saw of 2009...Fleet Foxes!!!! Middle = Terra and I in Boston, the night before Phish's Summer Tour opener at Fenway Park, one of the BEST Phish shows I've ever been to! See how excited we are?! Bottom = My last concert of the year, Phish at MSG! Terra and I danced our tooshies off! Another one of my favorite Phish shows EVER!

Did I miss any from 2009? Please share below!!!

Keep it fresh!
- Lauren

Friday Friend Shout Out - Brahma Yoga Spa

This Friday Friend Shout Out is to Brahma Yoga Spa in Sea Girt, NJ!
When I first moved to Red Bank, I dropped in for a class at Brahma one morning and knew as soon as I got there that this was a place I wanted to teach yoga at! Luckily, I was able to join their staff and have been teaching the 5:30pm Hatha Yoga class each Friday night. I feel so blessed each week that I hold a class there. The studio is so beautiful!

Lisa Aquino, owner of Brahma Yoga Spa, is such a wonderfully pleasant person. She has an eclectic group of teachers who teach regularly at the studio, as well as special guests such as Wah!, Mahan Rishi Singh, Jacci Reynolds, Gurudev, etc., who come to host workshops, classes and events. Her spa staff is also exceptional, offering therapeutic massages, reflexology, hot stone massages and more.

Brahma has many exciting new events coming up in 2010, along with their own yoga teacher training certification program beginning this weekend. I am so proud to say that I'm a member of their staff!

Brahma is located at 1050 Ocean Ave. in Sea Girt, NJ. Please check out their site for more information and try to stop in for a class, workshop or spa treatment sometime soon!

Keep it fresh!
- Lauren

15 Tips To Improve Your Health in 2010!!

Each morning I check my email for my favorite daily digests. Some of my favorites are Ode Magazine (news for Intelligent Optimists) and the Natural News Insider from Health Ranger Mike Adams.Today the Health Ranger posted an article on 25 ways to improve your health in 2010. It's a great list. Rather than repost the entire article, I tweeked it Healthy Chick style listing our 15 favorite recommendations for a healthy 2010. Enjoy!!!

~ Ditch the sugary drinks! Replace carbonated sodas or soft drinks with tea or water.

~ Commit to eating at least one raw fruit (or serving of vegetables) at every meal.

~ Add just 5 minutes a day to your exercise routine. Don't have an exercise routine? Start with 5 minutes a day!

~ Speaking of exercise....Learn some yoga! Yoga is exercise for the mind, body and spirit that will keep you young by ensuring spinal flexibility! Join Lauren at Brahma Yoga on Fridays or Terra at Fair Haven Yoga on Wednesdays!

~ I know it's cold and snowy out, but do your best to get outside at least once a day to soak up a little sun!

~ If you don't already have plants in your home, get them! They purify the air and according to the principals of Feng Shui, a well placed plant can change your family fortunes and harmonize your life!

~ Eat more whole grains Try quinoa! It's a high-protein, low-carb "grain" that can easily replace rice or couscous.

~ Get a good water filter so you can stop drinking bottled water. We recommend Shaklee's Best Water system

~ Take time to pamper yourself!! Take a relaxing hot bath with epsom salts and soothing herbs like lavender. It will do wonders for your mind and your muscles.

~ Get a professional massage! Massage therapy is really, really healthy, and it's a great way to reward yourself for some of the other accomplishments you're making.

~ Take the time to be grateful for at least one thing each morning.

~ Make a point to get at least eight hours of sleep for 2-3 nights a week (or more, if you can). Most people are sleep deprived, and the health cost is enormous.

~ Start visiting local farmer's markets so that you eat more local food in 2010. You'll be healthier and happier as a result. New Jersey Farmers Markets usually open in May. Find one near you here.

~ Got a job you don't like? Quit it! Downgrade your lifestyle to live on less money, then pursue what you really enjoy. Follow your bliss and live the life you love!!!!

~ Make a decision to think of food as nourishment instead of entertainment. Eat what your body needs, not what your taste buds desire.


These tips are short and simple and will help keep you on track in 2010. Need more support than 15 quick tips?? If you want to learn how to cook healthy food, gain energy, lose weight or just stay motivated to live a healthy chick life, join the Healthy Chick Club! It’s an opportunity to benefit from health counseling in a small group environment. The first Healthy Chick Club will be starting at the end of this month and there are only 4 spaces left so don't delay!!

Keep it Fresh!
~Terra

Vegan Quinoa Black Bean Quesadillas

I have a secret to tell you...I have a bit of a sick obsession with Mexican food. I could eat quesadillas for dinner every night and guacamole like ice cream for dessert. Unfortunately, the average quesadilla filled with cheese and pan sauteed with oil or butter isn't that healthy. But hark!!! I have found respite for my demon craving!

I recently ran into an old friend of mine from law school, Tracy McGuigan*. I mentioned my hunt for a healthy quesadilla recipe and low and behold she had one for me!!

Tracy revised the standard cheese filled quesadilla recipe and turned it into a powerhouse of protein and fiber by losing the chess and adding black beans and quinoa. Tracy took my unhealthy quesadilla addiction and turned it into a substantially healthy meal!

Quinoa is a whole grain harvested in South America. It's packed with 14g of protein per serving and contains a balanced set of essential amino acids, which makes it a complete protein source. Quinoa is also a great source of fiber and phosphorous and is high in both magnesium and iron. Next time you have a craving for Mexican, try Tracy's Vegan Quinoa Black Bean Quesadillas!

Vegan Quinoa Black Bean Quesadillas

Ingredients
1 cup quinoa, washed & drained
2 cups water
1/4 cup olive oil
Juice of 2 fresh limes
1 teaspoon cumin
1/2 teaspoon red pepper flakes
1 can black beans, rinsed
1 1/2 cups cherry tomatoes (108-oz pkg), cut in half
5 green onions, finely chopped
1/4 cup fresh cilantro, chopped
Salt & pepper to taste

Directions: Wash & rinse quinoa. In a saucepan, bring quinoa & water to a boil. Reduce & simmer, cover & cook until all water is absorbed, about 10-15 minutes. Let cool. In a small bowl, whisk together olive oil, lime juice, cumin, and red pepper flakes. Combine quinoa, beans, tomatoes, & onions in a large bowl and season with salt and pepper. Stuff mixture inside a whole grain wrap and sauté until lightly browned on each side. Top with salsa and sour cream (try Tofutti to keep it vegan!) and drizzle dressing over. Garnish with cilantro.

* Tracy is currently pursuing a Masters in Nutrition, is a graduate of JNA Culinary Arts and lives outside Philadelphia with her husband and children. She is currently working for Christina Pirello Health Education Initiative in grant development.

Keep it Fresh!
~Terra

3HC Vision Board Workshop

3 Healthy Chicks hosted a Vision Board Workshop this past week at Onsen for All in Princeton, NJ. We had quite the creative group who were hard at work cutting and pasting their dreams for 2010 onto their vision boards. Terra and I enjoyed creating our own 3HC vision board for 2010, but we missed Jill very much! Here is a picture of our vision board.

What is a Vision Board?
A vision board is a collage of images, pictures and affirmations of your dreams and desires. It can also be called a dream board, treasure map or vision map. They are a great way to make you feel positive, and are helpful if you are using the law of attraction. A vision board can set you on a path to achieving dreams and goals that may have previously eluded you. The key to a successful vision board is to post it in a place where you have to look at every day and it can serve as a constant reminder.

If you vision it, it will come!
Do you have a dream or vision of where you would like to be on this day next year? If so, start collecting positive images or words and place them in a 'vision folder.' On a rainy day or when you are feeling particularly creative, whip out that folder and paste those dreams onto a board. The law of attraction is a very powerful thing!

Stay tuned for more 3 Healthy Chicks Vision Board workshops in the very near future!

Keep it fresh!
- Lauren

Friday Friend Shout Out: Veggie Brothers

This week's Friday friend shout out goes to New Jersey's own Veggie Brothers. Although located in Bradley Beach, Chef Mark Rasmussen and fellow Institute for Integrative Nutrition graduate Michael Balducci, aim to bring healthy vegan food to people nation-wide with their innovative on-line restaurant!

The two "brothers" were brought together by the love of excellent, healthy and animal-free foods, and together they launched veggiebrothers.com. The website's goal is to make delicious vegan food accessible to everyone; vegan, vegetarian and non-veg alike. By making their menu items deliverable and available to people throughout the country, they make it super simple for people to stick to a vegetarian or vegan diet, maintain a healthy diet, transition to a veg diet or just enjoy some really good food! All meals are delivered directly to your home pre-cooked, all you have to do is heat it up and enjoy!

Mark and Michael are committed to using the freshest, most natural and organic ingredients to create an online vegan buffet. Their menu includes everything from breakfast to dessert! You have your choice of traditional entrees such as black bean or lentil burgers, "meat"loaf and "chicken" pot pie, to Italian favorites such as eggplant parmigiana. Tofu scramble with sausage is available for breakfast, and a selection of pies, cookies and more for dessert!! With so many options to choose from, you can have a different meal everyday and never lift a finger!

See for yourself! Check out the Veggie Brothers website and have a delicious vegan meal delivered to your doorstep! http://www.veggiebrothers.com

Small Steps Towards Lasting Change

Now the holiday feasts and festivities that define the season have concluded, it's time to start thinking about the year ahead and a healthier you in 2010. The key to health in the next year is consistency! Take small steps towards lasting change, rather than sprinting to change and fizzling out by the first week of February.

Healthy is the definitive buzz word for January, and light and fresh is the way to go. Eating healthily doesn't need to mean a world of bland food and restriction. It means being a bit more sensible and the sensible thing to do is to eat fresh, whole foods that taste great!

To combat the chilly weather of the season, the trick is to make sure meals are still warm and tasty. Indian cuisine is particularly good when it's chilly - and brown rice is fabulous complex carbohydrate packed with nutrients that our bodies need. It has a distinct, nutty flavor that lends itself to spicy blends including, Indian, Mexican and Asian dishes. Warming Thai curries are also wonderful, while a spicy stir-fry will warm up your palate and you'll feel great about being sensible!

Neti Pot

Plagued by sinus problems? Today, millions of people suffer from sinus infections of some sort. While many of them are becoming increasingly resistant to antibiotics, there is help available through this unique method of sinus irrigation. Neti pots offer drug-free, all-natural, cost-effective relief from recurrent nasal irritation. Any sinus sufferer knows that relief like that translates to an improved quality of life.

The way the neti pot works is that a saline solution is poured up the nose to clear the nasal passages of mucus and anything else that's hanging around up there (think dust, pollen, etc.). This prevents the mucus from pooling in the sinuses, where it would provide the consummate breeding grounds for bacteria. Some people use a neti pot only when they feel a cold coming on while others use it daily as a preventative. In any case neti pots are fairly cheap and not so difficult to find.

What Exactly Is a Neti Pot?

A neti pot is a small ceramic or plastic pitcher. It has two openings, one at the top and another in the spout. It is filled with salt water to cleanse your nasal passages. Cleansing your sinuses in this manner relieves symptoms associated with colds, flu, sinus infections, nasal dryness, allergies, and other sinus irritations. It also helps reduce swelling of the nasal membranes. A sinus wash is recommended as part of your daily personal hygiene regimen, especially for those who suffer from sinus issues regularly or seasonally.

Time Required: 3 to 5 minutes

What You Need:

• neti pot
• lukewarm water
• salt (non-iodized)
• 1/4 teaspoon

Here's How:

1. Fill the neti pot with water. The water should be lukewarm (not too hot, not too cold) and can be poured into the pot directly from the tap (approximately 1/2 cup of water). Distilled water is recommended if the purity/safety of the tap water in your region is questionable.
2. Add 1/4 to 1/2 teaspoon of sea salt or table salt (must be non-iodized) to the water. Stir with spoon to dissolve thoroughly.
3. Lean your head forward over the basin, bending your neck down slightly with your eyes looking downwards.
4. Gently place the spout of the neti pot inside your right nostril, forming a seal to avoid any outer leakage.
5. Open your mouth slightly. Breathe continuously through your open mouth during this sinus cleansing procedure. This allows a necessary air passageway so that the water will not drain from behind your nose into your mouth.
6. Tilt your head sideways, so that your right nostril is directly above your left nostril. Tip the neti pot, allowing the water solution to pour into your right nostril. Within a few seconds the water will naturally drain from your left nostril into the sink.
7. After the net pot is empty, remove the spout from your right nostril, and exhale gently through both nostrils. Gently blow your nose into a tissue.
8. Repeat steps 1 through 7 for your left nostril.

Tips:

1. Thoroughly clean your Neti Pot after each use. Periodically place it in your dishwasher for a thorough sanitizing. Same as a toothbrush do not share your neti pot with anyone else. Everyone in the household should have their own neti pot.
2. Try using only half the amount of recommended salt the first few times you use your neti pot until you become more accustomed to the process.
3. Applying a thin layer of petroleum jelly on the inside of both nostrils before the treatment helps sooth sensitive skin.
4. You may notice improved breathing, smell and taste.
5. If you experience any discomfort please discontinue using your neti pot and consult your doctor or other health care provider.

Keep it fresh!
- Lauren

Vermont Mulled Cider

One of my favorite treats during the winter months is warm apple cider. I am so excited to head home for the holiday and curl up on the couch in front of our cast iron stove with a mug of hot mulled cider and a good book. This year I am going to put a new twist on my favorite standard with a very New England ingredient, Vermont maple syrup! This recipe is from “The Official Vermont Maple Cookbook,” published by theVermont Maple Foundation.

Ingredients

• 2 quarts apple cider
• 1 cup Pure Vermont Maple Syrup
• 1 stick cinnamon
• A few whole cloves
• Lemon slices, cut in half, for garnish

Preparation:

Combine cider, syrup, cinnamon and cloves and heat thoroughly, but do not boil. Remove cloves and serve hot, garnished with a half lemon slice.

If you want to give this a bit of a kick you can a little whiskey or rum for your adult enjoyment. I might just do that tomorrow night! ;-)

Keep it Fresh!

3HC

Set Your Intentions for the New Year

In just a few days we will embark on a new year. As we begin anew, it is important to remember that the world is indeed our oyster. Our best, health, career, wealth and relationships are each within our grasp. It's simply up to us to reach out and take it.

Please join Lauren and Terra at OnSen for All on Thursday, January 7, 2010 for an evening of meditation, inspiration and crafting your own Vision Board. Journey through the Law of Attraction creating a vision board to manifest your best life! In this workshop you will learn the basic tools to implement the Law of Attraction, enjoy a guided meditation visualizing your future and create your own vision board reflecting that future to take home with you. This workshop will assist you in getting clear on your intentions to manifest your best life in 2010! Space is limited. You can register online at OnSen For All.

Please note the date on the OnSen site is incorrectly listed as 1/6. The workshop is on 1/7.

Use Yoga to Control Holiday Eating

Food and the holiday season go hand in hand. Use the lessons from among the "Ten Commandments" of Patanjali's Yoga Sutras to control your eating habits this year. Patanjali, a great sage of ancient India, is the compiler of the Yoga Sutras, the guidebook of classical yoga. Written at least 1,700 years ago, it's made up of 195 aphorisms (sutras), or words of wisdom.

The Yamas and Niyamas, the first two branches of Patanjali's Eightfold Path from the Yoga Sutras, are very useful this time of year. Of particular interest are Ahimsa and Aparigraha from among the Yamas, and Santosha and Swadhyaya from the Niyamas.

Ahimsa - Non-Harming
Whether you are vegetarian or not, there is one being you can seek to refrain from harming all of the time: Yourself.
This applies to the choices you make about what you put into your body. Remember, most things are not going to harm you in moderation. The danger of this time of year is the quantity of food, alcohol, and sweets available - not to mention the additional social engagements involving eating. Plus, with less time to get everything done, more people skip their workouts - when this is the time we should be working out even more! Commit to keeping yourself healthy this entire holiday season and you will feel less stressed and have more energy to spread the joy.
Ahimsa also applies to negative self-talk. So don't beat yourself up if you can't do it all this season!

Aparigraha - When Enough's Enough
Sometimes, the toughest part of eating during the holidays is simply pushing away from the table. Aparigraha reminds us to listen carefully to our bodies and stop eating when we have eaten enough. Try to put your fork down between each bite of food and focus on chewing your food while you eat. If you are afraid of wasting food, or feel obliged to make excuses, ask for a doggy bag for leftovers to take home. Many home cooked or restaurant meals can be dinner and lunch the next day. Hostesses will be flattered if you say you're full, but perhaps could pack a few leftovers to take home? As long as you will eat them later, it isn't greedy to ask for doggy bags to save food from going to waste.

Santosha - Contentment
What's more important about the Holidays: the food or the company? Okay, so the truth is most people think it's a little bit of both. But just because you love holiday food, that doesn't mean you have to heap your plate to overflowing. If you practice contentment with the present moment, living in the "Now", you will be able to eat mindfully. Taste the smaller portions to their fullest, and truly savor each bite. Enjoy the sights, smells, sounds and the company that create the Holiday atmosphere as much as or perhaps even more than the food.

Swadhyaya - Save Room for Dessert
You know what your favorite holiday foods are. If you are certain beyond a shadow of a doubt that you will have a slice of Auntie Darlene's Black Forest Cake at the end of a meal, be aware of that throughout the meal. Eat only a bite of stuffing to appreciate the flavors, perhaps skip the mashed potatoes and gravy entirely. We all know how to make good decisions about eating, but we forget our sense of moderation in the melee of Holiday hubbub. Even if you choose to celebrate with merry abandon, please remember to be kind to yourself above all else.

Keep it fresh!
- Lauren

Folic Acid and Prenatal Health

A new Study by University of Adelaide's Robinson Institute in Australia found that synthetic and non-natural folic acid supplements taken by mid-to-late-term pregnant mothers may lead to a much higher risk of asthma in the child. LINK Researchers are urging pregnant mothers to continue supplementing with folic acid, however during late stages of pregnancy mothers should switch to natural sources of folate. Folate levels in preconception and prenatal women influence the child's nervous system development. Low levels of folate can lead to attention-deficit/hyperactivity disorder in children aged 7 to 9.

Folic acid (folate) is a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis. Without folic acid, the fetus' nervous system cells do not divide properly. Vitamin B is most often found in dark leafy green vegetables. Despite folic acid's wide occurrence in food (it's name comes from the Latin word folium, meaning "foliage," because it's found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world. Foods with high levels of folate include:

Spinach: spinach offers 25% of the daily value of folate per ½ cup cooked serving. A serving of raw spinach still gives you 15% of the daily value of folate. Try adding fresh spinach leaves to your salad or your favorite fruit smoothie. Add cooked spinach to your lasagna, stir fry meals and soups.

Black-eyed Peas: A half cup serving of black-eyed peas contains 25% of your daily value of folate. Toss them on top of your salad, into stir-fry meals, taco fillings, or as a stand-alone side dish.

White Beans: White beans pack 20% of your daily value into a 1/2 cup serving. They are great added to soups and chilis, or tossed with vinaigrette and spinach for a white bean salad.

Asparagus: Just 4 asparagus spears give you 20% of you daily folate value. Rub them with garlic and put them on the grill or chop them into smaller pieces and toss them with your favorite pasta dish.

Broccoli: A 1/2 cup of frozen, fresh or steamed broccoli offers 15% of your daily folate value! Roast it with garlic as a side dish, toss fresh florettes into your salad or your favorite pasta dish.

Brussel Sprouts: A cup of Brussels sprouts supplies 93.6 mg of folic acid and they're probably my favorite vegetable! These lovely minature looking cabbage heads are delicious sauteed with olive oil and garlic. Simply cut them in half sautee and then top with a sprinkling of parmesan cheese.

As with everything health related, natural is what matters. Whole, natural, unprocessed, food free from additives, preservatives and packaging will trump any synthetic, processed supplement.

Keep it Fresh!
3HC

Peaceful Peanut Butter-Oatmeal Cookies

I love to make the bulk of my Christmas gifts each year. Last year I made (with the sewing help of my sister) eye pillows filled with dried herbs, the year before some pieces of my handmade jewelry, the year before that I crafted ornaments out of natural cinnamon sticks, etc. I love getting crafty and thinking of what I will make for everyone each year. I enjoy taking the time on each gift and thinking about the person it's going to. It makes it so much more special than going out and buying something and really helps me connect to what the holiday is all about.

This year I got creative in the kitchen and baked my vegan peanut butter oatmeal cookies for everyone. Unfortunately, because of the snow today, 'Christmakuh' has been rescheduled! No worries though, I have the cookies safely stowed in the freezer until we meet to celebrate.

Here is my yummy, cruelty-free recipe. Enjoy and have a wonderful holiday!

Lauren's Peaceful Peanut Butter-Oatmeal Cookies

Ingredients:
2 cups unbleached white whole wheat flour
2 cups rolled oats
2 teaspoons baking powder
1 teaspoon salt
3/4 canola oil (non-GMO of course!)
3/4 cup chunky all-natural peanut butter (my favorite is Smart Balance!)
1 cup granulated sugar
1/2 cup vanilla soy milk
2 teaspoons vanilla extract
1/2 cup grain sweetened chocolate chips
1/2 cup chopped walnuts

Directions:
Preheat oven to 350°F. Lightly grease two cookie sheets.
Toss together the flour, oats, baking powder, nuts, chocolate chips, and salt in a large mixing bowl.
In a separate bowl mix together the oil, peanut butter, sugars, soy milk, and vanilla.
Add the dry ingredients to the wet, and mix. The dough will be very firm and moist.
Scoop a heaping tablespoon of dough and round with hand, then place onto cookie sheet. Gently flatten each cookie to a 1/2-inch thickness. Bake for 8 to 10 minutes.
Allow to cool at least 10 minutes for firm up before moving off the cookie sheet.
Enjoy!!!

Keep it fresh!
- Lauren

Delicious Clementines

Clementines are one of my favorite fruits this time of the year. They're effortless to peel, usually seedless and so juicy and delicious!

Health Benefits

Clementines are a sweet citrus fruit available throughout the wintertime, mid-November through March. One clementine is only about fifty calories. They are packed with fiber, vitamin C, folate, and potassium. They are also very rich in antioxidants such as beta-carotene as well as ascorbic acid, nutrients which when consumed on a daily basis reduces age-related vision loss.

History & Trivia

The history of the clementine is unclear in many ways. Some believe it was an Algerian monk that first discovered the natural hybrid fruit. (Clementines are a hybrid between a sweet orange and a Chinese mandarin.) Others believe that the clementine originated in China much earlier. Either way, in 1909, the fruit came to the USA, and is now enjoyed as a winter favorite by Americans everywhere. The majority of clementines are imported from Spain, Morocco and North Africa. Although its always better to eat locally grown produce, we can make an acceptation for these!

Selection & Storage Tips

Clementines should be bright orange and slightly glossy. Purchase those that are firm, yet give a slight indentation when you squeeze them. Make sure they have no blemishes, and especially no shriveled skin. They can be stored up to a week in a bowl at room temperature. They will last two weeks in the refrigerator. Clementines make a great snack anytime, and are also a nice addition to salads, both fruit salads and green, leafy salads. The juice of clementines can be added to salad dressings for a sweet, refreshing tang! However you prefer your clementines, enjoy them all through the winter while they are at their best!

Keep it Fresh!

- Lauren

My Rwandan Journey... An Introduction

Inspired by my own blog entry a while back, and a cloudy, rainy morning in Kigali, I woke up and decided to attempt to make a batch of gluten-free, vegan pancakes. I must say they came out delicious!! I have limited ingredients here, of course, so i needed to make a few substitutions here and there, but there is certainly not a lack of whole foods in this country. Believe it or not, finding non-wheat flours here is super easy. They do not grow wheat here so most of the flours are made from cassava, millet, rice or sorghum. I used a mix of cassava and millet flour, substituted the sugar for some agave (that one was brought from home) and substituted the soy or dairy milk for coconut milk. Sprinkled in some cinnamon and voila!

It is mornings like these that I realize the simplicity of things, especially cooking. Using fresh, local ingredients makes it so easy and healthy. It is so satisfying to wake up and be able to indulge in such a breakfast. But it is also makes me feel a bit guilty. It makes me wonder how so many people can be hungry here when there is such an abundance of healthy whole foods.

I had the opportunity to find out the answer to that question over the last two weeks as I helped Gardens For Health International (GHI) conduct surveys of households all over the city, to whom they provide assistance. I got to see a lot of Kigali, and meet some amazing people in the process. An experience that certainly was a reminder of how much we take for granted.

GHI partners with 10 different co-ops throughout Kigali, all of which provide land for households with at least one member suffering from HIV. The land is used to grow crops in order to provide food security and nourishment to support their treatment. Throughout the course of the week I was paired up with a young Rwandan temp named Alfred, to conduct surveys in these households to help get a better idea of what foods they eat, what foods they grow, and if the gardens supplied by GHI are aiding in their adherence to treatment.

I knew that life here in Kigali was simple and that its people didn’t have much, but I don’t think you can ever really be prepared to witness the reality of life in an underdeveloped African nation. Nor do I think I could ever do it justice in writing, but I feel the need to try. However, in an effort to keep these blog posts short(er), I will describe my experience in a series of entries over the next week. An experience that has made me appreciate what I have, and realize how life here can be so difficult and so simple at the same time. So stay tuned!

Introducing....The Healthy Chick Club!

Believe it or not, new years is just around the corner.

Each year countless individuals make all sorts of resolutions and commitments to improve their body, mind and health. More often than not, the resolutions are broken within the first few weeks of the new year. This can leave you disappointed and discouraged. This year, 3 Healthy Chicks have decided to elevate, inspire and support our clients by offering New Years Resolution support.

If you want to learn how to cook healthy food, gain energy, lose weight or just stay motivated to live a healthy chick life, you're found the right counseling group. We’ve created the Healthy Chick Club for you – it’s an opportunity to benefit from health counseling in a small group environment.

Working with 3 Healthy Chicks has changed my life! I highly recommend Lauren, Terra and Jill. They have consistently motivated and challenged me to lead a healthier lifestyle. The benefits of diet and lifestyle changes over the past 6 months are numerous. I feel healthier and as a result also think and act healthier! Not only do I feel better, I know my energy level is much higher and I’m getting lots of attention from co-workers who want to know what I did to look better. They too want to look and feel better and assume I am on some fad diet. I simply tell them the truth…. I eat whole foods and have made positive choices with the assistance of 3 Healthy Chicks! !

~ Suzanne, Long Branch, NJ

It’s time to take a step beyond the computer screen, people. Reading is cool, but doing is even cooler. Join us in 2010 as a member of Healthy Chick Club!

How does The Healthy Chick Club work?

The Healthy Chick Club meets twice per month via conference call. You don’t have to drive anywhere, just dial in by phone or Skype from the comfort of you own home!

We’ll discuss topics ranging from nutrition to exercise, to stress relief to relationships. Paying special attention to individual goals, and create a step-by-step plan of action to get everyone moving forward. You’ll receive the support of the group, as well as personal attention and coaching from 3 Healthy Chicks, holistic health counselors certified by the American Association of Drugless Practitioners.

That's so Fresh! What else do I get?
You’ll stay connected to the group 24/7 through an online forum on The Healthy Chick Message Boards. You can share stories, ask for advice, and get support from a community of like minded people. You’ll also receive handouts and recipes each time we meet.

How do I sign up?
The easiest way to register is to email 3healthychicks@gmail.com. We will contact you about your registration. Payments can be made by cash, check or credit card via paypal. There are a few Healthy Chick Club Options:

3-month membership for just $275

6-month membership for only $475

Spaces for the 2010 Healthy Chick Club are limited to the first 10 people registered. So don't delay, make 2010 your healthiest year ever!!!