Lauren's Mango Salsa

I am a freak for Mexican in the summer months, I am not sure why. Maybe its the fresh cilantro that I find so totally refreshing, but either way, I love it and could eat it everyday during the summer. I also love fresh fruit in the summer, so I have been experimenting with making mango salsa, and I wanted to share my recipe with you!

I was never really into mangoes until my trip to India this past Spring. Their mangoes were absolutely divine (literally!), so now each time I have one it takes me back to my time in India.

:) Enjoy!

Ingredients:
1 ripe mango
1/2 small red onion
1/2 cup fresh cilantro
1/2 lime
1 jalapeno chili (optional, I particularly don't need the spicy kick!)
1/2 cup pineapple
Dash of sea salt

Directions:

Peel, pit and cut mango into 1/4-inch pieces. (For directions on how to cut a mango, click here) Place mango in blender and blend gently, until the mangoes have a salsa-like consistency. (If you want a chunkier salsa, like the one pictured above, skip the blender step!) Cut pineapple into small chunks. Chop onion, pepper, and fresh cilantro. Mix all ingredients well, adjust seasoning to your liking. Chill to marinate and marry flavors.

Benefits of Mangoes

Mangoes contain powerful antioxidants, are loaded with iron and are low in carbohydrates. Mangoes are effective in relieving clogged pores of the skin. They are also valuable to combat acidity and poor digestion. Mangoes are a rich source of vitamin A (beta-carotene), vitamin E, and selenium which help to protect against heart disease and other ailments.

Pests Aside

Labor Day is here and summer is drawing to a close, which usually means that we are outside soaking up what is left of the warm weather. Unfortunately, being able to enjoy the outdoor BBQs, picnics and beach parties inevitably means one thing... pesky mosquitoes! We may be fortunate enough to not have to worry too much about contracting Malaria or Yellow Fever in the states, but between the chemicals found in candles, bug sprays and topical ointments to treat the itch, mosquito bites can be as hazardous to our health as they are irritating! Insect repellents come in many different forms: candles, lotions, wipes, sprays to name a few. Almost all varieties of these contain one or more unnatural chemicals such as DEET, Picaridin, IR3535 or p-Mentane-3,8-diol. You don't have to know what these are (or be able to pronounce them) to know that you probably don't want to inhale or ingest them. And absorbing them into your bloodstream through your skin is not exactly any safer. The EPA (the Environmental Protection Agency) may deem these chemicals safe in low doses, but did you know that they classify most of them as pesticides? Pesticides by definition are meant to repel pests, but those found in products today are often chemically synthesized versions of repellents that are found in nature. Exposing our bodies to the toxicity of these chemical pesticides, even in small doses, can prove detrimental to our health and to our environment over time.

The good news is that there are alternatives! A non-chemical based insect repellent may be difficult to find, but can be worth searching for. Studies have shown that natural pesticides, such as Lemon Eucalyptus oil can be just as effective in warding off mosquitoes and other bugs as their chemical counterparts. There aren't many natural bug sprays out there, but there are a few. 3 Healthy Chick's favorite is Kiss My Face SwyFlotter Tick & Insect Repellent With Lemon Eucalyptus, which can be found in Whole Foods stores. Cutter also makes a natural version of their bug spray that is made with Lemon Eucalyptus as well, and can be found in many large chain stores, such as Wal-Mart.

Often we fail to prepare ahead of time and before we know it we are covered in itchy, swollen, red bites. This can be quite uncomfortable and can force you to reach for the hydrocortisone cream for relief. These treatments contain strong chemical steroids that are also absorbed into the bloodstream through the skin, especially in sensitve areas where skin is thinner, and can supress the immune system and effect the body's hormones. Children are especially susceptible to harmful chemicals found in products today while their bodies and immune systems are still developing. Fortunately, there are much more natural remedies that we can turn to for relief, many of which can already be found in our kitchen! Avoid scratching those bites, which can lead to infection, and try one of these natural anesthetic or anti-inflammatory remedies instead:

1. Pure lavender and tea tree oils. Apply directly to the bite with a cotton ball or swab.

2. Tomato. Tomatoes contain lycopene which is a natural anti-inflammatory. Cut one open and apply directly to the bite.

3. Rub the bite with an all natural soap.

4. Onion. Onions have natural anti-inflammatory and anti-bacterial properties. Slice an onion and rub it on the bite while it is still fresh.

5. Mix either salt or baking soda with water and apply to the bite to relieve itching and swelling.

6. Banana. Rub the inside of a banana peel directly on the bite to relieve the itch.

7. Lemon. Cut a lemon in half and rub the pulpy side against the bite to fight infection. (Do not try this on open wounds!)

8. Apple cider vinegar. Rub directly on the skin with a cotton ball or add to a warm bath to relieve itching.

9. Oatmeal. Add 1 to 2 cups finely ground, uncooked oatmeal to a warm bath to relieve itching.

10. Herbs. Mint contains menthol, which is a natural anesthetic and anti-inflammatory. Basil and cloves contain eugenol, a natural anesthetic.Thyme, which contains thymol, is an anesthetic and anti-inflammatory as well. Crush herbs and apply directly to the skin, or place in boiling water to make a tea and apply a clean cloth soaked in the tea to the bite.

Natural protection and remedies for bites from mosquitos and other pests can let you sit back, relax and enjoy these last few days of summer without worrying about the effects of harmful chemicals on our bodies, our children's bodies or our planet! Many of these remedies can also be found at any farmer's market, so you can stock up, be prepared, and support your local farms all at the same time!

Limiting pesticides in your produce choices.....

The mission of 3 Healthy Chicks is to help people live healthier, greener lives while keeping it Jersey Fresh. New Jersey is bountiful in produce production; there are fresh options everywhere you turn. Of the thousands of growers in New Jersey, only a select few farms in New Jersey that are certified organic, pesticide free and sustainable (check the Northeast Organic Farm Association of New Jersy for a list). So now you're wondering, "do I buy organic from Mexico or a non-organic from a Jersey Fresh Farm?" It's confusing we know.

Before we offer any suggestions in navigating the organic maze of confusion, we need to offer you a little education on pesticides. In pretty simple terms, pesticides and fungicides are toxins designed to kill things. The logical conclusion would be that we as humans shouldn't injest toxins designed to kill other organisms! Logic aside, research has shown that even small doses of pesticides and other toxins are carcinogenic, can negatively affect the nervous system, disrupt natural hormone patterns and cause eye and lung irritations.. The Environmental Working Group noted that even small doses of pesticides can cause long lasting damage to human health during fetal development and childhood.

Given the damage that can be done, it's important to educate yourself about pesticides and choosing clean or organic produce. EWG conducted extensive research and analysis based on data collected by the U.S. Department of Agriculture and the U.S. Food and Drug Administration. With this information EWG created two lists: The Dirty Dozen and The Clean 15. The Dirty Dozen lists the produce with the heaviest pesticide loads and the Clean 15 lists produce with the lowest pesticide loads.

EWG found that by avoiding the top twelve most contaminated produce and eating the least contaminated instead, consumers lowered their pesticide intake by almost 80 percent! "Eating the 12 most contaminated fruits and vegetables will expose a person to about 10 pesticides per day, on average. Eating the 15 least contaminated will expose a person to less than 2 pesticides per day." EWG has a full list of 47 fruits and vegetables ranked in order from highest pesticide residue to lowest. You can also download a pocket sized version of the Dirty Dozen and the Clean 15 here.

So, to answer the question, "do I buy organic from Mexico or a non-organic from a Jersey Fresh Farm?" it depends. Our first choice is always locally grown organic produce, but there are always exceptions. For those exceptions we offer these tips:

1. Download the Dirty Dozen and Clean 15. Start to understand what is "clean" and what is "dirty" and choose your produce accordingly.

2. Wash your produce. There are lots of veggie wash products on the market today, but a little water and fresh lemon juice works fine too!

3. Peel, Peel, Peel! If do buy non-organic produce from the dirty dozen list, remember to wash it and then peel! We know that some of the best nutrients in an apple or a peach is contained in the peel, but it's just not worth the risk. A new study just linked exposure to pesticides with a 70 percent increased risk of developing Parkinson's Disease!

4. Talk to your local farmers! At every farmers market or roadside vegetable/fruit stand, there is a wealth of knowledge behind the table. Get to know your local farmer and learn about their sustainability practices. Know where your food comes from! You may be surprised to learn that while their produce is not USDA Certified Organic, it may be grown in a sustainable manner with limited use of pesticides.

Stay tuned for the next few September Blog updates....3 Healthy Chicks are going to visit Terhune Orchards to go apple picking and talk with the Mount Family about their farm and how it feels to be one of the few organic apple orchards in New Jersey.

Until then, keep it fresh!

Who wants a Georgia Peach when you can be Jersey Fresh?

One of the most amazing things about living in the Garden State is the bountiful produce to be found here! Beginning in May, farmers markets and road side stands start to burst with life and the bounty of the first crops. Until you've lived outside the Garden State, you don't realize how lucky you actually are!

New Jersey has more than 9,500 farms state wide on more than 725,000 acres. In addition to corn, tomatoes, soybeans and other vegetables, New Jersey produces five major fruit berry crops including apples, blueberries, cranberries, strawberries and peaches.

New Jersey ranks 4th in the nation for peach production. So why buy a Georgia peach when you can get a Jersey peach right in your own back yard?! Gloucester County alone grew 36 million pounds of Peaches in 2007. Peaches come into season in Jersey July through September. They sweeten the air in the farmers market with their delicate sent luring customers in for their first bite of summer. By the time mid-August rolls around you will be able to find delicious and ripe Jersey grown peaches every farmers market in the state.

Peaches are more than just a summertime treat, they're a guilt free dessert that pack a nutritional wallop! Peaches are rich in Vitamin A which has been shown to prevent cancer. Research even suggests that peaches have good to excellent antioxidant activity, some antimicrobial activity and good to excellent tumor growth inhibition activity. Since Apples officially don't come into season until September, fill your summers up with a peach a day to keep the doctor away! They are comprised of more than 80 percent water and are a good source of dietary fiber, making them good for people trying to lose weight. Peaches will also help with that healthy summer glow. They're packed with antioxidants that help make the skin healthy and also add color to the complexion.

To enhance your peaches and cream complexion after a long day relaxing at the shore, try 3HealthyChicks Peach and Strawberry Facials Mask.

Ingredients

1 ripe Jersey Peach
2 ripe Jersey Strawberries
1 tbsp honey
1 tbsp oatmeal

Pit and dice the peach. Then mash the peach and strawberries to a creamy pulp. Add a tablespoon of honey and a tablespoon of oatmeal. If the mixture is a bit too thick, add a few drops of water to form a thin paste. Apply to skin and let it sit for 10 minutes. Rinse well with cool water.


Peach peels exfoliate gently and contain large amounts of alpha-hydroxy acids. The natural exfoliation removes dead skin cells and speeds up cell renewal, leading to healthier skin tone. It softens wrinkles, sun spots, age spots, blemishes and unclogs pores leading to a healthier and brighter skin tone. Oatmeal is hypoallergenic and it helps to soften skin. Clinical studies have shown that oatmeal healps to heal dry, itchy skin. This mask will calm your skin and leave you with a beautiful, hydrated glow.

CONTACT 3HC

3 Healthy Chicks, LLC

www.3healthychicks.com

3healthychicks@gmail.com

732-383-8280

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Yoga

Yoga Classes

Fair Haven Yoga

Fertility Yoga Series with Terra, Monday May 15-June 20th 5:30 - 7:00PM
Trying to conceive? Yoga is a great way to help you release the tension, fear, anger and depression that can accompany couples experiencing infertility and sabotage their best efforts to become pregnant. Taking the time to allow your body and mind to relax unleashes a powerful wave of harmony and healing that could potentially help you conceive. Created just for you, this class is intended to help you reclaim your fertile ground. Focusing on stress reduction and mindfulness-based techniques, Terra has crafted this class for women with all different diagnoses. This series will include Preconception Health Coaching, Yoga and Guided Meditation. Registration Required $299 for the series.

Karma Yoga with Terra, Wednesday 7:00 PM - Gentle Hatha class a combination of traditional Hatha yoga asanas, breath work and meditation. Yoga alignments and modifications of poses accessible to everybody. Karma Class $10 drop in fee.

Mommy and Me Post-Natal Yoga with Terra, Thursdays 11:00 AM: This post-natal class (babies and mom's 6 weeks post-partum) focuses on strengthening the spiritual, emotional and physical bond between parent and child. This is a practice to enhance your sense of well-being, connect with your body, gain strength and flexibility and connect with your baby. Babies must be at least 8-weeks. Registration required $85 for the series.

(Re)Discover Yoga 6-week Series with Terra, Thursdays June 2nd - July 7th 5:30PM

This course includes an introduction to the connection of breath and movement as well as proper alignment in all postures and some yoga philosophy. Practicing Hatha Yoga builds strength and flexibility and is a wonderful way to de-stress for those students who have hectic schedules. Students should be able to easily go from standing to sitting on the floor and from sitting to standing. Come join this supportive group of new students and get the attention you need! Registration required $99 for the series.

Soul Sweat Asana with Terra, Fridays 8:30 AM: Soul Sweat Asana practice is a dynamic vinyasa flow, which maximally challenges the body and mind while maintaining a sense of ease, joy, fun and freedom in the body. The emphasis is on efficiency, freedom, and ease of movement. The goal of Soul Sweat Asana is to help students learn to love living in their bodies! ($20 drop in fee).

Mommy and Me Post-Natal Yoga with Terra, Fridays 11:30 AM: This post-natal class (babies and mom's 6 weeks post-partum) focuses on strengthening the spiritual, emotional and physical bond between parent and child. This is a practice to enhance your sense of well-being, connect with your body, gain strength and flexibility and connect with your baby. Babies must be at least 8-weeks. Registration required, $85 for the series.

Vigorous Hatha with Lauren, Saturdays 9:00AM
Join Lauren for a 75-minute vigorous Hatha yoga class at 9:00am every Saturday morning. This class is for intermediate/advanced levels. Drop-ins are always welcome! ($20)

Brahma Yoga Spa

Hatha with Lauren - Fridays 5:30 Lauren teaches a 75-minute Hatha yoga class every Friday night at the beautiful Brahma Yoga Spa by the sea. This class is for ALL levels. Drop-ins are always welcome!

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FAQ

What is Holistic Health Counseling?

The term “holistic” is defined as “emphasizing the importance of the whole and the interdependence of its parts.” If one part is neglected, the whole cannot exist. 3 Healthy Chicks practice a holistic approach to nutrition, which means that we look at how all areas of your life are connected. As we work together, we look at how all parts of your life affect the whole. We function as a personal support system to assist you in making the changes necessary for the life you desire and deserve.

Where are you located?

3 Healthy Chicks, LLC is based in Red Bank, NJ. We offer in person counseling throughout Ocean, Monmouth, Union and Mercer Counties. We offer phone counseling for clients nationwide.

What is our Perfect Client?

Our perfect client is someone who is:

1. Bright and intellectually curious. You are passionate about health, nutrition and wellness - you think that being healthy is cool!

2. Loves food and like to experiment with it (or want to learn how to experiment with it).

3. Is willing to try new things - you don't make up excuses or stand in your own way.

4. Is willing to invest time, energy, and money on your health... it's that important to you, and you see it as a long-term investment. You want to be healthy without depending on medication or expensive supplements (you'd rather not spend money and time in traditional doctors' offices).

5. Is ready to focus lavishly and deliciously on YOU, and feel you deserve it and you want to live the life you love!!

What are your specializations?

Lauren is a registered yoga instructor and a corporate wellness manager for the company she works for. Lauren specializes in supporting those with digestive problems and anxiety issues. Terra is a registered yoga instructor with additional certifications in pre-natal, postnatal and Mommy n Me yoga. Terra helps support brides, newlyweds, moms to be and new mothers to make positive changes starting first with Vibrant Health and Green Living. Jill works with people suffering from auto-immune disorders such as Lupus, MS and Celiac Disease.

About 3 Healthy Chicks, LLC

3 Healthy Chicks live green, eat organic and practice yoga to Keep It Fresh. They lead nutritious lives filled with yoga, art and advocacy and inspire others to do the same.

As 3 Healthy Chicks, LLC, Lauren Forney, Terra Pfund and Jill Rizzi individually and collectively provide personal health and nutrition counseling, group workshops and yoga practice to those interested in improving their health, minds and bodies. They are board certified holistic health counselors and graduates of the Institute of Integrative Nutrition in New York City with a passion for improving the health and wellness for others. 3 Healthy Chicks, LLC teamed up to pool their knowledge and resources together to actively create greater change in people's health and wellness. Their health counseling promotes local sustainable foods and wellness opportunities, no matter where a client may reside.

Lauren is a corporate wellness director for well over 280 employees at Amscan, Inc., a worldwide corporation, and is a registered yoga instructor who specializes in health counseling individuals with hectic lifestyles, stress and/or digestive issues.

Terra also a registered yoga instructor, holds additional certifications in pre- and post-natal and "Mommy 'n Me" yoga. Terra specializes in providing support to those experiencing temporary, yet life-changing transitions as marriage and parenthood and incorporates vibrant health and clean living principals to her counseling.

Jill specializes in helping people who are suffering from auto-immune disorders such as Lupus, Rheumatoid Arthritis, Celiac Disease and MS. She recently returned from living abroad in Kigali, Rwanda, where she was working with various organizations including Gardens for Health and Project Rwanda.