Friday Friend Shout Out

Embracing your community is one of the most important philosophies behind what 3 Healthy Chicks do. A sense of community can be many things and while it can, it doesn't necessarily have to relate to your geographical surroundings. Becoming active in your community and fostering friendships and business relationships is the most significant way to make change. Hiliary Clinton said, "it takes a village" we at 3HC know that what she meant was, it takes a community. ;-)

In fostering our own wellness community, I have decided to start a weekly tradition at the 3 Healthy Chicks blog...The Friday Friend Shout Out. Each Friday we will give a shout out to a person or organization in the wellness community that has touched our life or taught us something about health and wellness or is making health and wellness waves in their community .

I decided to give the firs Friday Friend Shout out to my amazing friend and mentor Taraleigh Silberberg at the Healthy Hippie Magazine. Taraleigh is a graduate of the Institute of Integrative Nutrition, Holistic Health Counselor, Hippie Fashionista and clothing designer, writer, dancer, sex kitten fiance to Dan and all around do-gooder.



Taraleigh is a furor of positive energy taking daily steps to change the world. In her own words she, "inspires people to live green, healthy and happy lives full of love art and music through the Healthy Hippie Magazine." She coaches people "to respect their body by feeding it nourishing whole foods and in turn teaching them a respect for not only themselves but the earth." And "by committing to be myself no matter who wacky people think I am and to have fun while doing it others feel free to let their freak flag fly."

Go Taraleigh! You are amazing!
Check out the Healthy Hippie Magazine for an online subscription.

In Health and Science News Today.....

Junk Food Turns Rats Into Addicts....Junk food elicits addictive behavior in rats similar to the behaviors of rats addicted to heroin, a new study finds. Pleasure centers in the brains of rats addicted to high-fat, high-calorie diets became less responsive as the binging wore on, making the rats consume more and more food. The results, presented October 20 at the Society for Neuroscience’s annual meeting, may help explain the changes in the brain that lead people to overeat. Read the full article here.

Is it sad that I don't find these scientific findings shocking? Anyone that has ever ridden the sugar-salt roller coaster knows that junk food is addicting. No One Can Eat Just One. Right? Perhaps it's the conspiracy theorist in me that rolls my eyes and and wants to scream "duh!!!!" at the world? I also know that industrial food corporations (Kraft, Nestle, General Mills, Kellog etc.) are simply looking out for their bottom line.

Unfortunately, their bottom line is a fiduciary responsibility to their share holders. That duty is to make the share holder's wallet fat. Making the waistline of the American public fat, the corporations are raking in the dollars. I can pretty much guarantee if it were possible to file a Freedom Of Information Act request to review the files of the top corporations you would find that ever elusive needle in a haystack pointing the direction to a fat wallet. I can only imagine there are years of corporate scientific findings stating additives, such as high fructose corn syrup and partially hydrogenated oils lead to excess eating and therefore higher sales and a better investment return. Just as heroin addicts require more and more of the drug to feel good, rats (Americans!??) needed more and more of the junk food.

On a side note, when I googled "junk food" for an image for this blog entry, the image that I found (and used) was originally from a post about National Junk Food Day, which apparently took place on July 21st this year. Serioulsy? I mean....SERIOUSLY? Do Americans really need a day actually designated to eat more junkfood? BAH! Do you know what the kicker is? The BIG RED weight loss advertisement right below it reading "Do you try diet after diet only to have your lost weight come right back?"

I might add "make eating kale a national day" on to the 3HC to do list. I should contact the people at EatMoreKale.com.

As for me, I am going to munch on a little junk food provided by Mother Nature. It's round, red, crisp, sweet and goes by the name of McIntosh.

Keep it Fresh!
3HC

Bon Voyage!!

Tomorrow, one of the 3 Healthy Chicks is embarking on an incredible journey.

Jill is leaving for Kigali, Rwanda to spend time with her significant other and for 8 months of volunteer work. Jill will be updating the blog about her travels and experiences remotely. It will be an incredible journey to follow.

Keep it Jersey Fresh in Rwanda, Jill!
We love you and will miss you so very much!
xoxoxo

I dont often (ever?!) repost articles from other blogs or newsletters but I thought the Quote of the Day from the Organic Consumers Association was worth a repost by 3 Healthy Chicks...

"Organic agriculture puts the needs of rural people and the sustainable use of natural resources at the centre of the farming system. Locally adapted technologies create employment opportunities and income. Low external inputs minimize risk of indebtedness and intoxication of the environment. It increases harvests through practices that favor the optimization of biological processes and local resources over expensive, toxic and climate damaging agro-chemicals...in response to a frequently asked question: Yes, the world can be fed by the worldwide adoption of Organic agriculture."
-International Federation of Organic Agriculture Movements World Food Day, October 12, 2009

It's important to be reminded of the abundance of fresh produce we from the Garden State have the opportunity to enjoy. Organic, sustainable farming is the first step in security and independence. Support your local Jersey growers!

Keep it Fresh!
3HC

Create Change

A couple of months ago I was lucky enough to dine at a delicious raw food restaurant in northern California. at a place called Cafe Gratitude, it should come as no surprise that it is customary for the waiter to ask guests to share with their table what they are grateful for. However, on this particular night, ours asked us to share “what we were creating”. As the rest of us pondered our response, a resolute member of our party announced “I am creating the exact world that I want to live in”.

Admittedly, I was a bit jealous of his answer and too intimidated to share mine. But, if I were sitting in the restaurant tonight I would say that I, too, am creating the exact life that i want to live, and that I am so grateful for the opportunity to do so.

This year has certainly been a transformational one for me. Autumn always marks a time of change, and this time of year has always seemed to be a transformational stage in my life as well. I remember last October well. There is one day in particular that sticks out. It was an ordinary Saturday, and I was enjoying some fall festivities. I didn't know at the time, but this day would begin a chain of events that would culminate exactly one year later...another October, another fall, another transformation.

So here i am, in the midst of the presence of autumn, and in the midst of probably the biggest changes of my life. In the past year I have begun many new relationships, both platonic, romantic and professional. I have gone back to school to follow my passion for health and wellness. I left my office job of two years with the hopes of turning that passion into a career. I moved out of my apartment, where I lived as a bachelorette for two years. And in two weeks I will be boarding the first of three flights on my way to Kigali, Rwanda where I plan to live for the next 6-9 months doing volunteer work. If you had told me a year ago the world that I would create for myself, I never would have believed it.

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

Set goals for yourself. Write them down and hold yourself accountable for reaching them. Express gratitude towards the people or opportunities that helped you attain each goal.

We have the power to create the life we want and we have the power to change the things in our lives that we are unsatisfied with, but we all too often let fear hold us back. Every baby chick must face that first daunting flight. Some take off without hesitation, some need a little push, but in the end they all take that leap of faith, spread their wings and learn to fly.

Healthy Chicks Eat Pancakes Too!

Sometimes pancakes are just in order. Often the healthiest thing we can do for ourselves is give ourselves a break. Sleep in, relax, and maybe indulge...just a little. And what better way to indulge than with some banana pancakes! Inspired by one of my happy day song choices, I decided to share a few healthier banana pancake recipes. With gluten free and vegan options, everyone gets a chance to indulge. Whip some up and use your finest china - pancakes surely constitute a special occasion! Eat them with out guilt, with intention and with some syrup!
"maybe we can sleep in, I'll make you banana pancakes, pretend like it's the weekend now" - Jack Johnson

Buckwheat Banana Pancakes
1 cup buckwheat flour
1/2 cup whole wheat flour
1 tbs. granulated sugar (substitute maple syrup or agave nectar for a healthier option)
2 tsp. baking powder
1 tsp. baking soda
pinch unrefined sea salt
2 large free range eggs
1 cup organic nonfat milk or soymilk
1/2 cup organic plain nonfat yogurt
2 Tbs. vegetable oil
1 firm banana, diced
3 tbs. organic shredded coconut

Directions
1. Put buckwheat flour, whole wheat flour, sugar, baking powder, baking soda and salt in a bowl, and set aside.
2. Beat eggs until foamy in a second bowl. Stir in milk, yogurt and vegetable oil. Stir milk mixture into flour mixture just until free of lumps. Carefully fold banana and coconut into batter.
3. Heat a nonstick skillet, and spray it with nonstick cooking spray. Ladle 1/3 cup to 1/2 cup of batter onto hot surface, and turn when bubbles appear on surface and bottoms turn golden, after about 2 to 3 minutes. Cook second side for 2 to 3 minutes, or until bottoms turn golden. Remove from heat, repeat with remaining batter and serve pancakes hot.

Gluten Free Banana Nut Pancakes
Dry Ingredients:
2 1/3 c. organic brown rice flour
2 Tbsp. sugar
2 tsp. baking powder
1/2 tsp. salt
1/2 tsp. pumpkin pie spice

Wet Ingredients
1 1/2 c. organic soy milk (or organic cow’s milk)
3 Tbsp. vegetable oil
2 eggs, beaten (or 6 Tbsp. water and 2 Tbsp. ground flax seed)
1/2 tsp. vanilla

1/2 c. walnuts, roughly chopped
1 ripe banana, mashed

Instructions: Combine the dry ingredients in a large mixing bowl and give it a few whisks. Crack the eggs into a separate bowl and whisk them until they are well beaten. Add the soy milk, oil, and vanilla to the eggs and whisk again.

Pour the wet ingredients into the dry ingredients and stir with a spoon until the ingredients are combined. There will still be a few lumps in the batter, and that’s okay. Now add the nuts and mashed bananas and stir those in. Put the batter aside while you heat up the griddle.

Lightly spray a non-stick skillet with cooking spray and heat on medium.

Using a 1/4 c. measuring cup, dip the batter out of the bowl and pour onto your skillet. Let the pancakes cook and do not touch them until you see bubbles popping in the middle of the pancake, then flip them over. They will only cook for a minute or two on the second side, and you can use your spatula to peek and see if they are as brown as you want them.

Easy Vegan Banana Pancakes
2 slightly soft organic bananas
1 1/2 cups whole wheat or buckwheat flour
1 teaspoon baking powder
1 3/4 cups organic soymilk
1/2 cup brown sugar (substitute maple syrup or agave nectar for a healthier option)
1/2 teaspoon salt
1 teaspoon vanilla
2 tablespoons vegetable oil

Directions
1. Combine all ingredients in a blender and blend till smooth.
2. Pour onto oiled skillet at medium heat, until bubbles form and pop.
3. Brown both sides and serve.
(You may have to thin batter with water to get it to spread easily.)

Pomegranate Syrup
1/2 cup organic all natural pomegranate juice
1/2 cup pure maple syrup
2 tablespoons cup organic all natural pomegranate juice
2 teaspoons cornstarch
To prepare syrup, combine 1/2 cup juice and syrup in a medium saucepan. Bring to a boil over medium-high heat. Combine 2 tablespoons juice and cornstarch in a bowl; add to pan. Cook 1 minute or until thickened; remove from heat. Serve with pancakes.

The Healthcare Debate....

"In health there is freedom. Health is the first of all liberties”
~ Henri Fredric Amiel


When you say the words "Integrative Health" or "Integrative Nutrition" most people don't have a clue what you mean. American's today are used to going to their health care practitioner only when something has already gone wrong. And most are seeking a quick result in pill form or an easy access cure. They want one answer. This philosophy, which has been promulgated by the traditionalist training of the medical community and the boom of the pharmaceutical industry is reason number one the United States is in a health crisis. This health crisis and the current healthcare debate is plastered all over the news. Democrats and Republicans alike are duking it out over what the answer should be. Everywhere you turn there's talk of insurance, money, Medicare, pharmaceutical companies. Big Healthcare, big dollars, small results.

Please don't be mistaken, we are indeed in a health crisis. A vast number of families in the United States can't afford health care, yet we are the unhealthiest First World nation in the world! The United States ranks 29th globally in infant mortality - tied with Poland and Slovakia (we were 12th in 1960). Sixty percent of adult deaths are attributable to chronic disease. Chronic diseases such as obesity, diabetes, heart attacks, stroke, and certain preventable cancers like prostate, colon and often breast and ovarian. Our nation is being crippled by chronic disease. Over 46 million citizens are uninsured or under insured. Health insurance premiums rise four times as fast as our pay rates. More than half the bankruptcies in the United States are from medical bills. 66%, SIXTY-SIX percent of US citizens are overweight or obese. Obesity in children has doubled in the past 30 years and tripled in adolescents! (this information was obtained from a presentation given by Dr. Theresa Kennedy).

The flaw in our system lies in its "curative" nature coupled with the fact that it's driven by corporate profit and greed. Health in this country is addressed when something goes wrong. People don't pay attention to what they put in their body or what their body interacts with. We don't have a health care system; we have a SICK care system. We need to change to a preventative system. Health is a state of complete physical, mental and social wellbeing. It's not merely the absence of disease. And this is one of our fundamental rights as human beings and as citizens of the United States.

I will say that again, it is a fundamental right for us to live in a state of complete physical, mental and social well being!!

There is hope.

Seven months ago, President Barack Obama requested the Committee on Health, Education, Labor and Pensions to investigate the health crisis. On February 26th the Committee held a hearing. That hearing directly addressed integrative, yes Integrative Care: a Pathway to a Healthier Nation. Esteemed doctors including Dr. Oz, Dr. Mark Hyman, Dr. Dean Ornish, and Dr. Andrew Weil testified. Words that each of highlighted were integrative health, and health Coach. Click here to watch the Senate hearing.

I remember watching this video on the Senate's website days after the hearing was held. I was elated and invigorated knowing that our elected officials were learning about integrative health. I thought back to one of my first days at The Institute for Integrative Nutrition when founder, Joshua Rosenthal said we were on the cusp of something great, that we were creating a health revolution. I believed him, I still do, but I was worried about the rest of the United States. I have seen many people simply roll their eyes when topics like positivity, primary foods, organic produce, environmental toxicity, GMOs and hormones in beef come up. They either don't care or don't believe me or are in denial.

Even though the Senate seems at least open to "alternative" ideas such as health coaches, history makes it obvious that change is not going to happen swiftly. The health care debate raging now is the same one that raged through the 1990s when President Bill Clinton was in office. The only difference is the stakes. They're higher now, Americans are sicker.

I am not posting this blog to seem downtrodden about our Government, its process and the action or inaction it takes. In the words of Mike Adams, the Health Ranger we need a "popular health care revolt; people marching in the streets, setting fire to packets of aspartame." While I think the Health Ranger may be on to something, lets start a health revolution with our own health first. We are the first step in health reform. You are in charge of your own health. A healthy life starts with the choices you make daily, make them good ones! If you are unsure of how to make positive choices to improve your health, reach out to a health coach to help guide the way for you.

Keep it Fresh!
3HC

Music is good for your health!

The beauty of music is its ability to move your soul.

I was listening to Michael Franti and Speahead after having a bit of a disappointing late afternoon and I realized that in the span of one song, my mood turned from discouraged to optimistic- down right giddy in fact. The beauty of music is it's ability to alter your mood. It's something we need to remember to incorporate this into our daily life. When you have identified which music lifts your mood or alters it for the good, you can create your own reality. A single Ipod playlist can change your day.

A study at the University of Maryland School of Medicine in Baltimore discovered that listening to music that you find to be joyful or uplifting can actually improve your cardiovascular health. When participants in a study listened to happy (in their opinion) music, their blood vessels dilated by as much as twenty three percent. Meanwhile, when they listened to music that caused them anxiety, their blood vessels constricted as much as nine percent.

Music also directly affects heart rate as well as breathing rate. To slow down, relax, and meditate, listening to music that is calming can help you relieve stress and enter a meditative state. Decreasing stress levels is one of the best things you can do for your health, both physically and mentally, so when you plug into your Ipod, think about your choice in music and how it will affect you.

The next time you're feeling down, think about what kind of music you feel like listening to. Oftentimes we choose sad music to match our sad or depressed mood. When you catch yourself doing that, remember to choose music that feels joyful to you and listen to that instead. Before you know it, you'll be feeling better. One thing that happens in your body is that your brain waves shift to match the tempo of the music. A faster tempo will enhance your alertness and lengthen your concentration span.

To make a long blog post short....Music Is Good For Your Health!! So put on something you love, smile and know that it's doing your body good.

Terra's Happy Day Ipod Playlist:

Lovely Day - Bill Withers
Antelope - Phish
Say Hey (I love you!) - Michael Franti
Ups & Downs - Juggling Suns
Joyful Sound - The String Cheese Incident
Sparkle - Phish
75 and Sunny - Ryan Montbleau Band
Who Cares - Gnarles Barkley
Ray Of Light - Madonna
I Had A dream - Joss Stone
Could You Be Loved - Bob Marley
Last Dance - Donna Summer
A Little Bit Of Riddim - Michael Franti

Jill's Happy Day Ipod Playlist:

Ani DiFranco - As Is
Indigo Girls - Rock and Roll Heaven's Gate
Jack Johnson - Banana Pancakes
Jennifer Nettles - With Me
Liz Phair - Baby Got Going
Ani DiFranco - Swing
Poe - Hello
Regina Spektor - FidelityJennifer Nettles - With Me
Sugarland - All I Want To Do
Come on Get Higher - Matt Nathanson
Indigo Girls - Romeo and Juliet
4 Non Blondes - What's Up
Ani DiFranco - Jukebox

Lauren's Happy Day iPod Playlist:

Foux Du Fafa - Flight of the Conchords
I Got Mine - The Black Keys
Funky Kingston - Toots & The Maytals
To Be Young - Ryan Adams
Electric Feel - MGMT
Government Magic - Antibalas Afrobeat Orchestra
Take Your Mama Out - Scissor Sisters
Fireworks - Animal Collective
Nighttrain - James Brown
Cape Cod Kwassa Kwassa - Vampire Weekend
State of Shock - Michael Jackson
Gold Guns Girls - Metric
Half Mast - Empire of the Sun
I Ain't Hiding - The Black Crowes
Long Haired Child - Devendra Banhart
I Love You, Awesome - The Phoenix Foundation
Crying - TV on the Radio
Two Weeks - Grizzly Bear

(you can download all of the songs above from Itunes!)

Organic, Jersey Fresh Apples!!!

This past Saturday 3 Healthy Chicks headed to Princeton for the Global Mala for Peace. After doing 108 Sun Salutations in Palmer Square we drove to Terhune Orchard's Apple Day! Terhune Orchards is located on Cold Soil Road just outside of Princeton. One of the more fabulous things about Terhune (and there are many to list!!!) is that it has recently been awarded Organic Certification by the New Jersey Department of Agriculture for 8 acres!

Portions of the farm and orchards that are not designated as organic are maintained in a sustainable manner, according to the rules of crop rotation. This means regularly changing the variety of plantings in each field, guards against nutrient depletion and reduces the use of fertilizers and pesticides. Growing in a sustainable manner and implementing crop rotations helps to ensure that the produce grown has the best flavor, color, and size. Organic Certification is not an easy designation to achieve, so congratulations Terhune!

Apple Day at Terhune was fabulous! The farm was bustling with fresh fruits, vegetables and home made goods. Before we headed into the pick your own area of the farm, we enjoyed a fresh apple cider slushy. This is how slushies should be made! No additives, no preservatives, just freshly pressed apple cider and ice! They were refreshing and thirst quenching!

The pick your own apples (Empire, Delicious and Stayman Winesap) were a vibrant red and practically falling off the branch into your hands! Children were running in sugared bliss, sticky faces with caramel and candy apples in hand. There was a corn stalk maze, tractor rides and even live music by the Daisy Jug Band! The smell of apples hung thick in the air. Is there really anything better than picking fresh, juicy apples on an warm September day?? If there is, please let us know so we can put it on our next weekend agenda!

Fun aside, there is a lot more to apples than enjoying a social day in the sun. Apples are one of those amazing fruits given to us by Mother Nature that not only tastes as sweet as candy, but it's good for us as well. We've all heard the saying "an apple a day keeps the doctor away" but did anyone ever stop to ask why? What are the health benefits of apples?

Since 3 Healthy Chicks left Terhune Orchards with no less than 4 bags of apples, of course we took the time to find out why exactly we should be eating an apple a day to keep the doctor away. Here's what we learned: Apples are high in fiber, vitamins and minerals. Fresh apples contain quercetin, which are great for protecting your brain from free radicals and pectin which assists in lowering bad cholesterol. Additional health benefits of apples include: prevents diarrhea and constipation, reduces risk of cancer, reverses appendicitis, fights depression, slows aging, protects the heart, lowers cholesterol and prevents Alzheimer's! That's a lot of benefits!!

It seems like the apple a day theory just may hold some credence. I am on to McIntosh number 2 right now.


Keep it Fresh!
3HC

Freshen Up Your Life: Getting Clear About Your Intentions

Sometimes during a change of season you can start to feel stagnant or discouraged. As summer winds down you may begin feel like you're spinning your wheels but not moving forward. At these times in your life you need to remember to slow down and look from a different vantage point. The energy of the seasons are changing and so should your perspective. Gaining perspective from a different view enables you to get clear about your intentions and goals.

If you don't know if you need a different perspective, ask yourself the following questions:

~ Do I know what my goals and intentions are?
~ Have I started working on these goals?
~ Am I satisfied with my progress?
~ Am I moving the right direction?
~ Have I achieved something that I am satisfied with?

If you answered no to any of the above questions, it's time to put everything in perspective and more forward with competence, flair and confidence. Get fresh about your life!! When you feel frustrated and stagnant 3 Healthy Chicks want to remind you of a few things:

~ You are unique, fresh and exciting!
~ Breathe and take things in stride, one step at a time!
~ Small changes are lasting changes!
~ Visualize and be clear about your intentions, see your end goal as your reality and work towards it with confidence!
~ Fuel your body with positive energy and fresh wholesome foods!
~ Take time to yourself.
~ Know that you can achieve anything!
~ What you believe, you receive!

The most important thing to remember is this: To be ready at any moment to give up what you are for what you might become. ~ W.E.B. Du Bois

Welcome to Fall!!!

The transition from summer to fall has been pretty amazing on the Jersey Shore. September has graced us with warm sunny days and cool nights without frost. One of the many reasons I love September! September 21 marked the Fall Equinox....summer gracefully bows out and fall ushers in. The fall equinox celebrates the end of summer and the beginning of the harvest season. Just because the youthful days of summer have past, doesn’t mean the growing season has drawn to a close.

On the contrary, fall is the bountiful harvest! All the Jersey Fresh farm stands and farmers market should still be bustling with life and produce well into October. You can find apples, corn, eggplant, grapes, lettuce, okra, onions, squash and tomatoes through September. Cauliflower, cranberries, peppers, pumpkins, lima beans beets, broccoli, cabbage and collards through October!

Since the fall harvest is so bountiful, its a great idea to buy fresh produce from the farmers market in bulk. Don't worry we're not going to let you waste your beautiful Jersey Fresh produce! Most fresh vegetables can be easily frozen. Simply wash them, separate them into useable quantities, pop in zip lock bags and send them to the deep freeze! You'll be eating cranberries, beets and greens well into February! If you don’t have room in your freezer, or freezing isn't for you, canning is the way to go.

Now don't be afraid of a word like canning. It's not that hard and you don't have to have grey hair to try it out. There are variations in canning methods depending on what food you are canning but you can find everything you need to know at CanningUSA.com. Fruits and vegetables can be canned alone, as jellies, in syrups, in vinegars (pickling!) and don't forget soups and sauces!

I personally love to eat home made, hearty soups and stews throughout the fall and winter. One of my favorites is a Winter Squash Stew. You can easily double or triple this recipe when all the beautiful butternut, acorn and pumpkin squashes are in season. Any soup left-over can be frozen or canned!!

Winter Squash Stew
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yields: 4 servings

Ingredients:
1 tablespoon olive oil1 onion, finely minced2 cloves of garlic, finely minced1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delcata) Veggie or chicken stock, 2 teaspoons curry powder, 1 ½ teaspoons cumin.

Directions:
Sauté onions and garlic in olive oil until onions become translucent. In a pot place squash and fill with stock until just covered. Add curry powder, cumin, onion and garlic. Boil until squash becomes tender and remove pot from heat. Purée the squash until smooth in a blender, you can set aside some of the squash if you like a chunky soup or blend it all for a smooth soup. Add chopped fresh cilantro or parsley and/or toasted pumpkin seeds for garnish.

This stew also travels really well! Heat it up and pour it into your thermos and take a hike or go for a walk on the beach. When you're ready to take a break, you'll have sweet and delicious soup to warm your insides from the fall wind!

Yoga For Health Series

Please join Lauren Forney, Terra Pfund and Jill Rizzi of 3 Healthy Chicks at The Yoga Studio in Fair Haven, NJ for a three part Yoga For Health Series. All workshops will explore breathing and yoga techniques for specific health concerns that coincide with the change of the weather and the stress of the holiday season.

Yoga For Energy
Sunday, October 4, 2009
4:00 - 6:00 pm

Yoga For Digestion
Sunday, November 1, 2009
4:00 - 6:00 pm

Yoga For Stress Relief
Sunday, December 6, 2009
4:00 - 6:00 pm

Each class is $45 and will include giveaways. Register for all three classes for $120. For more information please contact 3healthychicks@gmail.com If you are unable to attend but know someone who may be interested, please feel free to forward the information and contact email.

Om Shanti Shanti Shanti!

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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Link Love

3 Healthy Chicks Stuff:
3HC Cafepress Page
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Foodie Links:

Jersey Fresh

The Cinnamon Snail

Organic Consumers Association

Eat Wild

Eat More Kale

Green Links:

Shaklee
Green Yoga Association

Friends:

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Local Yoga Studios that we LOVE:
Brahma Yoga Spa, Sea Bright, NJ
Fair Haven Yoga, Fair Haven, NJ
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AP Dance & Yoga, Asbury Park, NJ
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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!

Wellness Workshops