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!!!

Friday Friends Shout Out - Real Mama, Inc.

This week's Friday Friends Shout Out goes to Real Mama, Inc. based in Middletown, NJ. Real Mama, Inc. is an environmental and kids health non-profit organization comprised of a group of truly amazing women, including Cornelia Mazzan, Kirstin McPolin, Kari Martin and Camille Lofaro Sowinski who have made it their mission to inform and educate mothers and families about how to integrate environmental stewardship into everyday life. Their ultimate goes is to increase the health of families as well as the awareness and conservation of the natural environment through the most important resources we have, our children!

Real Mama publishes a quarterly web-based eNewsletter that provides information specifically tailored to meet the needs of busy mothers and caregivers. Their articles present a summarized, balanced view of issues that are easily digestible so you can actually act on the information provided.

On December 17, Real Mama is hosting a Wine Tasting & Food Pairing at Whole Foods Market in Middletown, NJ; Affordable Wines and Green Minds for Holiday Celebrating. The tasting will include wine and food pairings throughout the store featuring sustainable, affordable wines and tastey bites for the upcoming holiday season. You can register for the tasting here.

3 Healthy Chicks want to thank Real Mamas for making our community and kids a happier and healthier place. Keep doing what you're doing. We think you're fabulous!!!

Keep it Fresh
3HC

3 Healthy Chicks on NJ News 12!!

Lauren and I just finished taping our first 3 Healthy Chicks spot on News 12 NJ's 12 to Your Health series on natural ways to boost your immune system during the cold and flu season. Wow! Talk about an adrenaline rush!!

We got to the News 12 studios in Edison, NJ at 10am for our 10:45 taping. Just enough time to sit, go over our talking points and get good and nervous.

Mike walked us into the Studio, we set up the table filled with all of our healthy goodies (Fresh seasonal vegetables, natural sugar alternatives, water, Netti Pot, teas and multi-vitamins) and then met Dr. DeSilva. Dr. DeSilva definitely put us at ease and made the whole taping feel like a nice conversation rather than being on camera. I personally think it was slightly terrifying, but we made it through and I think we did a great job.

Please tune in on December 12 and 13th at 9:30am, 1:30pm or 4:30pm to see us!! We will try to get a youtube video up on line as soon as possible so our non-local fans and clients can check it out.

I will say that it felt just a little lopsided talking about 3 Healthy Chicks without our 3rd Chick. We know you're doing great things in Rwanda for Gardens of Health, Jill....but we miss you terribly and are eagerly awaiting your return!!!

Keep it Fresh!

~Terra

Super Chick Bars!!

After a whole lot of trial and error, we finally came up with the perfect recipe for a raw, superfoods bar. It took a lot of trial and error but we finally came up with a great product.

It's pretty amazing what you can do with a blendtech, some whole, healthy, raw ingredients and a dream.

The Super Chick Bar is 100% vegan, gluten free, raw and organic. It's packed with things like dates, cacao, goji berries, fax seeds, almonds and raw agave. It's super packed with nutrition!

We are still in the process of developing the packaging to market the Super Chick Bar. We should have all the kinks ironed out by February 2010 and will be able to fill orders by March 2010.

Stay tuned!

Keep it Fresh!
~ Terra

What Foods to Avoid When You're Sick

At some point every winter, despite taking our supplements and eating all the rights foods, most of us get sick. Once you’re already sick—what to do? Below are three foods to avoid eating once you’re sick.

• Dairy, including milk, cheese, yogurt, ice cream… anything milk-based. Dairy promotes the formation and secretion of mucus, so if you’re already congested, this should be the first thing to go.
• Sugar. Refined sugar, including fruit juice, promotes inflammation in the body and lowers your immunes system’s ability to be effective. Your body is already trying to heal—don’t make it harder for it to do its job.
• Anything you know you’re allergic or sensitive to. Most of us are sensitive to at least one food (e.g., wheat, gluten, dairy). Food allergens cause inflammation in the body, so do your best to avoid known allergens while trying to heal.

You also might notice that you’re not particularly hungry when in the midst of a bad cold or the flu. Don’t force yourself to eat a lot—you’re body is using its energy to heal, not digest. Make sure you stay hydrated with lots of water , tea, and broth-based soups, but stay away from rich, heavy meals. Towards the end of the illness, you should get your appetite back, which means you’re on the road to recovery!

Keep it fresh!
- Lauren

Friday Friend Shout Out - Bring Balance 2U

This week's shout out is to my wonderful friend and mentor, Andrea Tortorella of Bring Balance 2U Holistic Health Counseling. Andrea and I met well over a year ago when she first started giving nutrition seminars at my job in Westchester, NY. We instantly connected and have remained friends ever since. She is a graduate of the Institute for Integrative Nutrition and is a Holistic Health Counselor and Nourishment Coach.


I admire Andrea's ability to connect with people. She formulated the S.E.L.F. Nourishment Program, which stands for:
S - Silence
E - Exercise
L - Laughter & a 'Lighter' attitude
F - Food!

Through her Health Counseling, Andrea creates fun and easy ways to incorporate simple and effective lifestyle changes that last. For example, she always says how time has the word "me" in in it, and explains how important it is to make time in your schedule to take care of you. Andrea also offers cooking classes where she exhibits how easy it is to prepare a whole, natural foods meal. I've learned so much about cooking just from the few cooking classes that I've attended with her. She continues to be such an inspiration as well as a wealth of information to me. She supported me 100% through my year at the Institute for Integrative Nutrition and she makes it a point to still be there for me for whatever I need.

Due to my new position at my job as Wellness Manager, I now have the pleasure of working with Andrea! I couldn't be happier and feel so privileged to have her as a friend.

Please check out her website for more information on Bring Balance 2U!

Thank you, Andrea, for everything!

Breathing Your Worries Away

Check out 3 Healthy Chicks article on Breathing Your Worries Away in this month's on line edition of the Healthy Hippie Magazine!

And see the fabulous picture of Lauren in Tree Pose on the Streets of Georgetown outside of Washington, DC.

Keep it Fresh!
~ Terra

Nutrition-a-go-go!!

So many people today are overloaded with work, family and personal demands, often rushing to adhere to a stressful "24/7" schedule. When our lives are packed to the max with busyness, one of the first things that goes out the window along with self care, is our nutrition. Oftentimes, in a busy frenzy we end up choosing meals that are fast, easy and neatly packaged. The thing about fast and easy is...well, you can’t be fast and easy forever and still keep it together. The reality is, your everyday meal solutions don't need to come from drive-through windows or Styrofoam take-out boxes. Even with a busy lifestyle, you can incorporate nutritious choices for every meal with ease. Being time-starved doesn't mean you have to sacrifice nutrition. A few small changes in your meal and snack strategies can yield positive results.

Shop Smart

Supermarkets today offer an array of partially prepared while not overly processed products and other kitchen "shortcuts." When you're busy, you can still put good nutrition on your table without doing all the time-consuming preparation yourself and cutting your self short with additives and preservatives.

• Always keep fresh greens in the fridge and then add nutrient-rich extras: add nuts and seeds for protein; chopped fresh vegetables; sliced apples, pears, or berries. If you top your greens with flavorful fresh choices, you won't want to drowned your salad with fatty, creamy dressing. Just a splash of olive oil and a dash of vinegar will zest it up.

• Stock up on seasonal, quality snack foods including fruits, nuts and seeds. Instead of reaching for that bag of chips to satisfy your craving opt for carrot sticks and your favorite flavor of hummus. I happen to love red pepper....and lentil spread is totally growing on me! Try Oasis Classic Cuisine Lentil Dip with some gluten free Mary’s Crackers (flax and onion are the best!).

• To boost the nutritional quality of your favorite pasta dish, always add additional vegetables. Brown rice pasta tossed with garlic, tomatoes, spinach, and mushrooms is a staple in my house. The pasta, vegetable variations are truly endless.

Do It Ahead

When you're doing it all yourself, it's best to do it ahead. Spend some kitchen time on nights or weekends for easy meal prep during the week. And always prepare and try to stick to a weekly meal plan. This will help limit your snacking and you will save money on eating out last minute.

• Plan - Keep an ongoing shopping list so you always have nutritious, easy-to-prepare ingredients on hand.

• Pre-prep when you can. Put breakfast cereal and bowls on the table or put together a packed lunch the night before. Assemble tomorrow's casserole while you clean up from tonight's dinner. Wash and slice raw veggies ahead so they're ready for snacking, salads, or a stir-fry.

• Make double or triple batches. With soup, stew, salads (i.e., pasta salad or bean salad), sauce, or whole grains, such as brown rice, you can make enough at a time for several meals. Or prepare two casseroles at a time - one for now, one to freeze for later.

• Cook once for two different dishes/meals. For example, each Sunday evening I (try to) make a large batch of brown rice that will last for 3-4 meals. Sunday night dinner is grilled salmon with brown rice, Monday breakfast is a brown rice porridge with almonds, So Delicious coconut milk and dried cherries and Monday night it’s stir fry! Cook once and eat many times. You can also prepare hearty vegetable soup on Sunday; add chicken or beans and rice for variation on Tuesday. Cook plenty of brown rice or whole wheat pasta - some for tonight's primavera, some for tomorrow's pasta salad. The options really are endless.

Simply because life is busy doesn’t mean we can let our nourishment fall short. Besides if you don’t fuel that machine called your body with the proper nutrition, one day it will break down.

Keep it Fresh!

~ Terra

Friday Friend Shout Out: Citizens for a GMO Free World

Today's Friday Friend Shout Out is dedicated to Citizens for a GMO Free World. Founded by 15 graduates from the Institute for Integrative Nutrition, including our friend and Co-Leader of the Holistic Moms Network of Monmouth County, NJ, Dawne Vrabel. Citizens is an organization dedicated to removing Genetically Modified Organisms (GMOs) from our natural food sources. They work tirelessly advocating for the labeling and/or removal of GMOs from our food supply.

According to one estimate, GM foods are present in approximately 80% of dpackaged food products in America. As many of you know, Americans increasingly rely on packaged products for the majority of their meals. The American Academy of Environmental Medicine (AAEM) had called for an immediate moratorium on GMO foods because doctors believe they pose a serious health risk. GM products also cross-polinate with neighboring crops, unintentionally modifying much of our food system and deeply impacting farmers. Unlike pharmaceuticals, GM crops cannot simply be removed from the system, the continued cultivation of GM crops is altering beyond viability the very foundation of our health and society: our food.

Unfortunately, American consumers and farmers continue to be denied the simple, inalienable right to choose what we produce and what we eat because labeling of GM foods is not currently required. In fact, in the US, foods may legally contain up to 10% GMO material and still be considered organic (in the EU, it's 0.9%). In three separate federal cases, US courts ruled that the USDA, specifically the Animal and Plant Health Inspection Service, violated the National Environmental Policy act by not providing and Environmental Impact Study on the impact to an ecosystem or farmers due to cross contamination. The USDA has admitted that they do not have policy or screening measure to identify, or weed out, a shipment of unapproved GMOs unknown to the regulatory system.

Citizens for a GMO Free World are at the forefront of activism towards the labeling of GMOs and removing GMOs from our food sources. This summer, they reached out to First Lady, Michelle Obama, sending a letter to request her assistance and created a petition to place an immediate moratorium on all GM crops, among other requests.

Citizens for a GMO Free World, you've taken on Goliath and we commend and support you! Keep up the fabulous work!

To learn more about GMOs please click here.

Keep it Fresh!

~ Terra

Slow Down, Be Thankful, Enjoy the Moment....

Who doesn’t feel as if there aren’t enough hours in the day? I regularly try to pack 36 into 24. Often we rush through the day, running here and there, and end up exhausted. I have definitely been guilty of this in the past few weeks. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.

The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. The ultimate goal isn't to cross things off our to-do list, but to savor every moment of life. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative.

If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Today, instead of waiting in frustration at Staples for my print job, I treated myself to a sushi dinner. I found ease and enjoyment in the midst of stress. Taking time to enjoy my dinner was one way today I attempted to cultivate the art of going slowly.

Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Give thanks for all that you have. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Enjoy a glass of wine. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.

Keep it Fresh!
~ Terra