Friday Friend Shout Out: Onsen For All

This week's Friday Friend Shout out is to Onsen For All in historic Village of Kingston, just outside of Princeton, NJ. Onsen is a Japanese term for hot springs. While there aren't any natural hot springs in New Jersey, Onsen For All offers beautiful outside Japanese-style spa gardens, four large wooden soaking hot tubs and a wood burning suna.

The hot tubs at Onsen for All use bromine salt technology to sanitize the water. No chlorine or other chemicals are needed and the water meets all health department requirements for sanitation. The garden features a private Women's soaking tub, a private Men's soaking tub, a Communal soaking tub, and a private soaking tub for rental by individuals or private groups Onsen for All offers the opportunity to enjoy the life enhancing practice of hot tub soaking at an affordable price in Central New Jersey.

In addition to the soaking tubs, Onsen offers a full spectrum of healing and self-care modalities through their Full Circle Wellness. This concept offers support for individuals from all walks of life who are seeking an affordable, positive, pro-active approach to a healthy and balanced life. Offerings include: massage and body work, spa treatments, yoga and special events and workshops.

Please join us for 2 workshops at Onsen in December and January:

December 10, 2009 6:30pm -8:30pm
Relaxation and Rejuvenation: Creating a Nourishment Menu to Feed Your Soul: As the holiday season comes into full swing, take some time out to relax and find your own personal soul food. In this workshop you will learn breathwork for relaxation and rejuvenation, create a nourishment menu that will provide perspective, clarity and creativity to nourish your soul and make and take home your own Fizzy Green Bath Bomb. Nourish your body and soul before you embark on 2010! $45 per person. Click here to register.

January 7, 2010 6:30pm - 8:30pm
Vision Board Workshop: A Visual Guide to Manifesting Your Best Life: Please join us 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 tool to implement the Law of Attraction, enjoy a guided meditation visualizing your future and create a 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! $35 per person. Click here to register.

Congratulations on your Grand Opening, Onsen! You are swiftly moving to become a true gem in New Jersey!

Keep it Fresh!
3HC

Eating On the Road

So I've been reading Green Fork: Good Food Feed blog for quite some time. I love it. I almost always read blogs from either my blogger dashboard or my google feed. Very rarely to I venture over to the blog's home page. Today I did. Oh man was that a great twist of fate or what?!!

I found out that Green Fork has this amazing tool....The Eat Well Guide: Travel Map. It's like mapquest for local, sustainable, organic foods. You can even narrow down the results by restaurants, bakers, CSAs, Farm Stands, Butchers, Caterers, etc. I knew they had regular city and state guides, but I had no idea they had travel guides. I will never have to worry about road trips again. Horray!!

So awesome. I just had to share! :)

Keep it Fresh!
~Terra

Grande Soy Chai Latte, please!

Over the past 3 months I have been struggling with kicking the coffee habit. I will admit that I haven't gone cold turkey and I still enjoy a 1/2 cup on cold mornings when a hot shower just isn't enough. While tempering my coffee addiction, I started supplementing with soy chai lattes. I always loved the taste of chai, but since I was a coffee girl I rarely ordered them from my local barista, and never made them at home. Oh how the times have changed....

Here's a super easy chai tea recipe from my virtual friend, Lola... This is a great recipe to make at home because the simmering pan fills your home with the delightful smell of spicy chai!

Lola's Awesome Chai Tea
-----------------------------
1.5 cups of water
1.5 inch cinnamon stick
10 cardamom pods
10 whole cloves
6 oz milk of choice (vanilla soy or almond milk works well if you are avoiding dairy!)
2 tea bags of unflavoured black tea (Darjeeling is a good choice)
Sugar/Honey/Agave -Sweetner-of-choice to taste

Put water in a pan and add the cinnamon stick, cardamom pods, and cloves. Bring water and spices to a simmer and then cover and let simmer for 10 minutes. Add soy milk and sweetner (omit milk here if you intend to freeze the chai for later or make a latte - see note below) and bring to a simmer once again. Add tea bags, cover pan, turn off the heat and let sit for 2 minutes. Pour into cups and enjoy! If you have a cappuccino maker you can foam the milk instead of adding it to the pan.

This recipe will make 2 servings. You can easily double/triple/whatever these proportions, make the whole thing without the milk and then refrigerate or freeze the tea and spice mixture for easy chai-on-demand.

Keep it Fresh!
~ Terra

Keep it Fresh!
3HC

Green and Clean Living.... Part II of Pests Aside

Before finding my passion for health, yoga and wellness I was an attorney. You can close your mouth now, I know it's shocking...but true!! In my previous career life, I studied and practiced environmental and natural resource law and then earned a LL.M. (Masters of Law) in Environmental and Heath Law. I published articles on corporate environmentalism and was even cited by the United Nations Environmental Law Programme's Training Manual on International Environmental Law. You might think that this doesn't really have much to do with health, wellness, yoga or holistic health counseling...but I beg to differ. It's actually beautifully interconnected.

Because of my traditional career background, I have turned bit of a green-toxics junkie and greening your life is a significant aspect of how I counsel my clients. I am obsessed with greening my home, removing toxins from my living space and generally reducing toxic exposure as much as possible for my health. I am actually so obsessed with this that my go-to gift for all of my newly wed friends is Shaklee's Get Clean Starter Kit. Let's just say that the jury is out on how well this present is received. I personally think that it's one of the most heart-felt gifts someone can give. Some friends get that but unfortunately, some don't.

Every day I receive news updates on Environmental Health News published by Environmental Health Sciences. I will be honest, each day I struggle over whether or not I should repost what's in the environmental news in the 3 Healthy Chicks blog or my own Vibrant Health, Green Living blog. Most often I don't because I worry that news stories will be come pervasive in the blog, and we're/I'm not a news service, we're here to simply offer advice on healthy living. Then I wonder if people are even interested, certainly not everyone in this world is such an environmental health geek!

Today I am caving as variations of the same news article from different sources has made its way to my in-box over the past few days. If that many organizations (Environmental Health Science, Environmental Working Group, Dr. Mercola and the Health Ranger!) are talking about a topic, it's meant for me to inform my clients, readers and friends. To quell my environmental health geek worries, I will label this blog post as Part II of Jill's Pests Aside article that ran on September 6th.

On November 6th, Environmental Health Sciences reported that "good house-keeping is more even more at controlling pests than hiring an exterminator to spray powerful, toxic pesticides." Research conducted by Columbia University found that an integrated approach to pest management (IPM) eliminated more cockroaches and mice than repeated applications of toxic, chemical pesticides! IPM is simple: make the home an unattractive place for insects and other pests by fixing leaky pipes, filling cracks in walls and gaps under baseboards and thoroughly cleaning kitchens and bathroom.

Now the virgos and OCDs of the world will promptly respond to this by saying "duh!" but the solution isn't always so obvious to the masses. So, to ensure you don't have unwanted pests as well as eliminate household chemical toxins stick to the following rules:

1. Keep it Clean: Dirty, sticky counters are breeding grounds for pests, germs and infections. Make sure you keep your counter space clean and free of food and drink remains. This means wiping it down after each use. To some, this may tedious and time consuming but it takes little effort and working it into your cooking routine will become second nature.

2. Keep it Fresh. Eating fresh produce is a must for healthy living. But you keep your produce in a bowl on the counter or kitchen table, make sure you eat it in a timely manner! Allowing produce to go past ripeness will draw fruit flies. If you accidentally let produce spoil, make sure to toss it out immediately and then clean its container thoroughly before adding more produce!

3. Keep it Non-Toxic: Regular exposure to the toxic chemicals in most household cleaners can lead to "Multiple Chemical Sensitivities" or MCS. Cumulative exposure to these toxins can eventually overwhelm the body's ability to eliminate them causing low-level chemical build up. This is applicable to both humans and our pet friends. Chemical build up in the body can cause fatigue, weakness, poor memory, migraines, insomnia and anxiety. Reduce the risk of chemical build up in the body by choosing all natural, non-toxic household cleaners such. Many companies now offer green alternatives to cleaners. My favorite green cleaners are Shaklee and Mrs. Meyers.

4. Keep it Natural: An alternative to buying non-toxic, organic cleaners is to clean with natural products such as, lemon juice, baking powder and vinegar. Lemon will dissolve soap scum and hard water deposits and will shine brass and copper. Baking soda can be used just like a commercial abrasive and deodorizer. Vinegar is an all purpose disinfectant and deodorizer, it must be diluted to be used on grout and never use it on marble. Don't worry about any lingering scents, the smell disappears when it dries!!

Many chemical companies and sellers of commercial products will insist that toxic chemicals are not harmful in the quantities used. This is WRONG. Toxic chemicals are labeled as such because of their inherent harm and toxicity.

Keep it Fresh (and Green!)
~ Terra

Fall Foods: Root Vegetables

The fall season is officially upon us. This time of year is marked by crisp, cool days, preparation and celebration, and an abundance of warming, harvest foods. As the temperature drops, our bodies require more concentrated, energy-rich foods like root vegetables, squashes, seeds and nuts. The fall is a great time to experiment with cooking and baking in your kitchen. While we have access to a variety of fresh produce in the spring and summer seasons, we have to plan accordingly for fall and winter. Look around. Appreciate your surroundings. Let the season's rich color palette inspire you and try adding some fall flavors, spices and seasonings into your next meal.

Eating locally grown food in accordance with the seasons helps to keep our bodies in balance and provides a deep connection to Mother Earth.

About Root Vegetables
The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

Sweet Potato Wedges Recipe
Speaking of root vegetables, this is one of my favorite recipes and you will see after you make, they are SO easy! Sweet potatoes are an excellent source of dietary fiber, protein, vitamins A & C, iron, carotenoid antioxidants and contain calcium. Among root vegetables, sweet potatoes offer the lowest glycemic index rating, because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It's time to move sweet potatoes to the GOOD carbohydrate list!

Ingredients:
4 small sweet potatoes
2 tbs extra virgin olive oil
1/2 tsp ground cumin
1/8 tsp ground allspice
1/2 tsp sea salt
1/4 tsp ground black pepper

Directions:
Preheat oven to 500 degrees. Lightly oil a half sheet pan. Peel and cut potatoes into 8 wedges. Combine the oil, cumin, allspice, salt and pepper in a large bowl and mix well. Add the potatoes and toss to coat. Arrange in a single layer on the pan. Place pan on the lower third rack and roast for 15-20 minutes, until the potatoes are well browned and crisp, turning once. Serve hot and enjoy!!!

Friday Friend Shout Out: The Yoga and Healing Center

Today's Friday Friend Shout Out is the Yoga and Healing Center in Scotch Plains, NJ. The Yoga and Healing Center was recently voted the BEST Yoga Studio in New Jersey by New Jersey Life Magazine. YHC offers a yoga sanctuary where you can create a life and body you are thrilled to wake up in. They work with all walks of people who want to have more energy, lose weight and feel over all amazing in their bodies through yoga, nutrition and lifestyle design.

The studio was chosen by its loyal followers in Union County, NJ. The Studio was founded by Wendy Gross-Pinto, former head yoga therapist for Deepak Chopra's Center for Mind-Body Medicine in San Diego, CA.

Wendy has a unique and inspirational teaching style and is the creatrix of Soul Sweat Yoga. Soul Sweat Asana is an amazing blend of vinyasa flow and dance. It's designed for all bodies at all levels to maximally challenge where ever the yogi student is while maintaining a sense of ease, joy, fun and freedom in the body. The goal of Soul Sweat Yoga is to help students to learn to love living in their body.

The YHC offers a 2o0 hour Yoga Alliance accredited Teacher Training class in Soul Sweat Asana. It's an amazing course and I am so very honored to be a part of this years class as the Teacher Training Coordinator. One of the things I LOVE about Soul Sweat classes is the music. Wendy's play lists are filled with heart pumping, happy tunes guaranteed to get your body moving and put a smile on your face!!

YHC is one of the most generous studios around. A portion of all proceeds at YHC goes to support charitable organizations. Additionally, as a thank you to the many Yogis and Yoginis that helped to vote YHC as the best studio in NJ, Wendy is offering a donation based Soul Sweat Class on Saturday mornings. Join 3 Healthy Chicks (or at least 1!) every Saturday for this amazing class offering!!

Yoga and Healing Center, you are doing amazing things! Making waves and setting the bar high for yoga studios in New Jersey. Thank you! You are fabulous!!!

Keep it Fresh!

~ Terra

Relationships

Relationships. Something us health counselors like to call "primary food". An aspect of our lives that nourishes us, even more so than ingesting plants and animals. We have romantic, platonic, sexual and professional relationships. Close, intimate and casual relationships, and of course and maybe most importantly, even relationships with ourselves. They are the things that feed our soul. When we are loved and cared for we feel happy and safe. But naturally, relationships can also make us feel vulnerable and insecure, making it difficult to decipher between the healthy ones and the ones that throw us off balance.

How do we decipher between them? How do we decide where the line is drawn? How do we know when a relationship is right or when to accept that it is not working? Is loving somebody enough to make it work?

I have struggled with this for some time. And, admittedly, I still don't know the answer. I am struggling now with these very questions. What if two people love each other but have irreconcilable differences? Do they make it work despite those differences, or do they sever ties and move on? On one hand, the love I feel for this person and feel in return is feeding my desires and nourishing me on so many levels. But on the other hand, knowing that their love for me comes with a price that I am not ready to deal with, tears me apart. Which hand wins out in the end? If I maintain this relationship, will the struggles make it unhealthy and therefore me unhealthy? Or will losing someone I care so deeply about be harder on the soul?

For me, I think the difficulty lies with understanding why I can not accept the love that is being given to me as it is. My own insecurities force me to believe that it is not enough. My fears and doubts force me to think that if its not the way I want it, then it can't be real. Am I creating boundaries for myself that are just fencing me in, and making it difficult for others to enter?

How do I reconcile these thoughts and this relationship so that I can be a happy, healthy person from the inside out? I still don't know, but I do know that it has to start with me. I know that I can not let someone else love me, no matter how little or how much, no matter what the price, if I don't love myself. Doubt can be a powerful thing, and when we doubt another person, we are most likely doubting ourselves. The only way we can nourish relationships with others, is if we nourish the one we have with ourselves first.

Friday Friend Shout Out - Sarah

This week's Friday Friend Shout Out is dedicated to Sarah Forney. Even though she is my sister, she is still is one of my best friends! And besides, she is friends with Terra and Jill anyway!

Everyone who knows Sarah is familiar with her hilarious sense of humor. When you are hanging out with her, you can be sure that you are going to have a great time!

Sarah has been such an inspiration to me this past year. She has taken on a successful new job working as a freelance director for News 12 NJ (the TV station!) and has enrolled back at school to study history and medieval studies at Rutgers University. She has been completely devoted to work and school. Going to and from classes, the library, study groups, then off to work all weekend long. When she's lucky and can come across some down time, she plays some of her instruments and work on her music.

During this busy time of her life, she's realized how important her health is. She began seeing a holistic health counselor early this Fall, and has been incorporating wonderful lifestyle changes into her daily life. She has been cooking in the kitchen, experimenting with new, fresh foods all while taking notice of how these foods are effecting her body. Sarah has incorporated more whole grains and greens into her diet because she now understands the benefits of these healthy foods. Her health counselor is helping her learn how to balance all the areas of her life (diet, career, lifestyle, etc.) in order to be healthy. Sarah has been positively responsive to all of it!

I admire her studious personality with her schoolwork. She's completely enveloped in her studies because she adores what she is learning. Her excellent grades have shown just how much all of her reading, homework and studying has paid off!

I am very proud of my hard working sister and all of her efforts to improve her health and life goals. Even though we haven't hung out in a while due to her schedule, it makes me happy to know that she is taking good care of herself while she's got so much going on. I am looking forward to her Winter and Spring break so that we can spend some quality time together.

Since Halloween is tomorrow, I included this picture of Sarah when she was a 'whoopie cushion!' Haha!!

Keep up all of your hard work, Sarah!! I love you!

Have a Healthy Halloween

Halloween is a really fun night for kids as well as us adults. However, all of the gooey, sugary candy left over isn't good for any of us! Instead of writing the laundry list of the harmful effects that sugar has on the body (besides, this email would go on for pages!), we'd rather just list a few. Sugar can suppress the immune system, (which is something that we DON'T want during this time of year), sugar contributes to obesity, can cause arthritis, increases cholesterol, contributes to diabetes, can cause cardiovascular disease, can cause depression...and we're only getting started! To sum it up, sugar is the white devil! We are all about encouraging children to enjoy some healthier alternatives to the traditional candy treats, and you should be too. We've listed a few ideas below for you to try:

Healthier Halloween Treats
- mini boxes of raisins
- pretzels
- single serving packets of microwave popcorn
- whole grain crackers (you can find small packets of these in the grocery store)
- packages of trail mix (if you live near a Trader Joe's, they have pre-packaged 'Handful of Nuts' that are a wonderful treat for kids...and you!)
- stickers, party favors...it doesn't have to be all about food!

If you are going to be trick or treating with a little one, check out these helpful, easy tips.

Like heroin, cocaine and caffeine, sugar is an addictive, destructive drug, yet we consume it daily in everything from cigarettes to bread.
-William Dufty, author of Sugar Blues.

DO NOT Support Mars Candy
Something for you to be aware of: Please think twice before picking up a Mars candy bar! You should know that candy maker Mars, Inc. - creator of M&M's, Snickers, Twix, Dove, Three Musketeers, Starburst, Skittles, and other candies - funds deadly animal tests. We won't go into the horrific details, but if you would like more information on their cruel experiments, click here.

Remember that every time you buy something from the grocery store, you are casting a vote.

Farm to Table

All the people that asked me before I left for Rwanda if I would be able to eat here obviously have never seen the Kimironko market in Kigali. I was often asked this question because I follow a vegan and gluten-free diet, which can be difficult even in the states where so many things are accessible. Admittedly, I packed a few things in my suitcase that I could not live without (quinoa, agave, Bragg Apple Cider Vinegar!) but for the most part I was not concerned. I was actually looking forward to living in a society that lives mostly off real food.

One of the books that I brought with me was Michael Pollan's Omnivore's Dilemma, which surprisingly I had not yet read. I started reading it this weekend and realized how appropriate it will be to read while I'm here. In my opinion, one of the biggest problems that American's face when it comes to nutrition is industry is the lack of real food. Between factory farms and processed and refined foods, most American dinner tables rarely see whole foods. Yet we wonder, why in places around the world where diets may be heavy in fat or starches the people are still so much healthier.

Its amazing to be immersed into a society where there is such a direct connection between the people and the foods they eat. Their are no fad diets or diet books, no factory farms, no cows pumped with steroids and antibiotics. The food here is real. It is whole. It is local. Every inch of the Rwanda landscape is covered in land that is being harvested for one crop or another. You can not go anywhere in this country that I have seen thus far without seeing local women walking the streets, transporting huge sacks or baskets on their heads full of fruits or vegetables.

I just returned from the Kimironko Market, a huge open-air market a few miles from our home in Kimironko. You can find nearly anything there. For probably the length of a football field, stretched tables are filled with all types of produce. I found fruits from bananas to papayas, pineapples, mangoes, oranges and my favorite - avocados. I found vegetables, from beets to cauliflower, broccoli, garlic, onions, eggplant, zucchini. Starches such as rice, white potatoes and sweet potatoes. Beans of every variety, meats, eggs, milks. All grown here in Rwanda. John, our gardener and housekeeper, who escorted me to the market asked me if we had anything like this market in my country. I laughed out loud as I imagined the typical American grocery store in comparison. Even a typical Jersey farmer's market is light years away from anything quite this extensive.

But this is the way of life here. In some ways so simple, and so the omnivore's dilemma is not such a burden. When an American goes to the grocery store they are faced with shelves and shelves of brightly colored packages boasting all sorts of health claims and advertisements, making it difficult to decide what you want to eat and especially, what you should eat. Here what you eat is what you grow or what you raise. Simple as that. Part of the beauty of it is that food is so much fresher and more flavorful when it is eaten at its source! Food goes literally from the farm to the table - it does not get much fresher than that! The bananas are so sweet. The avocados are huge and delicious. And I can take pride in buying them (which at 100 Francs each, roughly .20¢, yes please!) because I know that my money is going directly to the farmer to feed his family, and that in general I am supporting the economy of a country that is so in need.

I can not wait to see more of how many Rwandas live and eat as I start working with Gardens for Health. Gardens for Health is an organization that connects families living with HIV/AIDS with co-op supplied land to in order to grow their own produce, which will provide food security and nourishment. I will hopefully be assisting them in conducting surveys in households affected with HIV and then contributing to their plans for nutritional counseling for those households as well.

I will continue to post about my experiences here with the organization, the people, the culture, and of course the food, so please stay tuned. Now it is time to decide which of these wonderful vegetables to cook for dinner!

Cell Phone Donations.....

Natural Health Magazine online recently posted in their Green Living section a bit recycling old cell phones. Apparently more than 165 million cell phones are thrown out for up grades each year creating 65,000 tons of waste each year!! I know that I have at least 4 phones stashed away in my desk drawer. Obviously I realized that it wasn't a good idea to toss them into the trash and I knew there were recycling options out there, but I had no idea how many!

Not only can you bring your phone back to your provider (Verizon, Sprint, TMobile, AT&T etc.), donate it to charity, but you can get paid for recycling your old phone too! So Instead of letting your old phones take up precious space in your home office, here are a few options to recycle or donate:

1. Flip Swap: Free, easy and green. Flipswap pays you to recycle your old cell phone. Fliipswap appraises your cell phone value and then gives you the money or the option of donating the money to one of 80 associated charities. What's really cool is if your phone is really old or broken, they will accept it, recycle it in a environmentally responsible facility and then plant a tree!!

2. Cellphonebank.org: Cellphonebank.org was created in 2004 to attempt to reduce cell phone e-waste and to "provide an ongoing and readily available source or 911 emergency cell phones and funds to meet the unexpected and urgent needs of participating law enforcement and affiliated victim services agencies." The organization has a number of drop off locations in NJ or you can simply ship your old phone to them.

3. Shelter Alliance: Shelter Alliance is a GRC wireless recycling program that offers services for collection programs for organizations, cell phone donation programs for businesses and individuals. Basically, they help organizations start cell phone recycling programs to raise money! They call it fundraising with accountability, I call it a fabulous, socially responsible idea for NPOs and other organizations looking for funding!


I did a couple of google searches and found that the options are really endless! If you want to get paid for your cell phone, you can. If you want to donate it to a good cause, you can. If you want to donate it to an organization so they can recycle it and get paid, you can. It's just a matter of preference. So, don't let those old cell phones collect dust! Recycle them, get paid or donate them.

And as always....
Keep it Fresh!
3HC

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