Healthy Chick Melodies - Arcade Fire, The Suburbs

In the past few years I've developed a new appreciation for aging. Maybe it's the yogini in me who cares less about what happens to our physical appearance in this container of ours (better known as our body), but rather enjoying how as each moment passes we learn more and more about ourselves, and grow wiser each day. That being said, the only bad thing about getting older is the amount of responsibilities that come along with it, which leads me to my point in this rambling paragraph on this cloudy morning. I had to turn down 2 spectacular concerts this week due to work-related obligations!! Now, I'll be the first one to say how much I love my job(s) more than anything and how I couldn't be happier about my lovely career...but still! So, this morning I'm unfortunately feeling one of the downsides of getting older, where I have to put things like sleep, practicality, clients and yoga classes before trekking off to every fabulous concert in the nearby area. Sigh.

Yea, so this week I've had to turn down Arcade Fire at MSG on Wednesday night (w/ Spoon opening), and then a FREE (it hurts every time I say it) Metric show at Prospect Park on Thursday night.

That concludes my whining.

Last month I was able to catch Edward Sharpe and the Magnetic Zeros at the beautiful Governor's Island, along with Beach House and the National at Prospect Park. So, concert life ain't too bad! I think the Phish fan in me has made me always want more live music, wherever I can get it. I could pack up and live as a gypsy on the road traveling from one great show to the next, selling my jewelry and artwork and nutritious veggie burritos in the parking lot while bartering tickets for yoga sessions...but it's just not realistic! In the meantime I'll carry on with my career(s) that I adore and that bring me SO much joy!

What this Healthy Chick is listening to...NOW!:
Arcade Fire's NEW album, The Suburbs. Dude, it's everything I love about Arcade Fire all in one album, from start to finish. It's dramatic, rich, solid, and as always, grandiose at moments. A stunningly accomplished album in my opinion (and their BEST one yet). I'm finding new lines that I fall in love with each time the album replays (which it's been doing non-stop for the past 3 days now and I have no plans on turning it off).

A few of the extraordinary songs on this album that I'm loving this very morning are "Ready to Start," "Half Light II (No Celebration)," "Suburban War," " Deep Blue," and "Sprawl II (Mountains Beyond Mountains)."

Are you going to either of those shows this week? If so, fill me in on the juicy details afterwords. What are you listening to right now? I'd love to hear, please share below!

Keep it fresh!
- Lauren

Vegan tastings in Monmouth County.....

Last friday Stephen took a lunch break and went to the Atlantic Highlands Farmers Market where he found the Veggie Brothers!

Veggie Brothers is a Jersey Shore based company that ships prepared vegetarian and vegan foods nationally. They are the first and only on-line vegan restaurant featuring vegetarian versions of our favorite classic American dishes. They offer well over 100 menu items including breakfast, lunch and dinner, soups, appetizers, sides and even dessert! Products are either 100% vegan or 100% vegetarian and the majority of their ingredients are organic and GMO FREE! Sounds win-win, right?

3HC have known about the Veggie Brothers for a while, but unfortunately we've never actually tasted their creations. What a mistake, we should have dug in years ago!! Needless, to say, when Stephen called I was psyched to find out that they're the AH farmers market and told him to bring one of everything home. He brought home the Hot & Spicy Buffalo Wings, Southern Fried Soy Chicken Nuggets, Blackbean Burger, Lentil Walnut Burger, and the Pioneer Burger.

So, we haven't made it through all of our purchases yet, but so far here's the deets:

Southern Fried Soy Nuggets: We had these last Wednesday after my Karma Yoga Class at Fair Haven Yoga. We paired them with a big salad of mixed greens (radicchio, spinach, kale and dandelion), sweet jersey corn, red bell peppers, avocado, shredded carrots and sunflower seeds. When I took them out of the oven, I was surprised at the amount of grease on the pan. Then I realized that "southern fried" anything has grease whether or not it's soy based! So, before I dished them out I placed them on a paper towel to remove any excess. Both Stephen and I dipped our soy nuggets in a little bit of honey and let me say, they were divine!! Super crispy on the outside and tender on the inside. DELICIOUS! I don't often eat this sort of food (fried chicken or nuggets - even if they are soy) so it was a great treat....and for once a month - this is a win-win!!!

Lentil Walnut Burger: We cooked these last night. (See above!) Baked in the oven at 350 for about 30 minutes (Stephen likes things well done and crispy!). They were served on whole grain buns and topped with spinach, tomato, avocado, sliced cucumbers and sweet pea sprouts. Stephen had cheese and ketchup as well, I used a bit of honey mustard. We paired the burger with some fresh Jersey corn and shared a sweet potato. On a side note, the Jersey corn is amazing this year! In fact it was so sweet and delicious, I tried it and loved it raw (Stephen did insist on cooking though). So, back to the Lentil Walnut Burger.. 4 Words for you OUT. OF. THIS. WORLD. It was the best veggie burger that I didn't make myself from scratch that I've had in a LONG time. It was so completely filling and hearty that I could barely finish half! Next time, we're definitely ordering the 12 pack instead of the individuals!

So, we haven't gotten to the Spicy Buffalo Wings or the Pioneer Burger yet. They're next on the list. I have to say, Veggie Brothers have some stiff (family) competition with Kayas Kitchen - I have a serious love for Kaya's Karma Wings. So much that my mouth just watered while I typed that out. I am also super curious about the Pioneer Burger. Stephen thinks the veggie burger at Kayas is the closest flavor he's had to a beef burger. Something in my gut tells me the Pioneer Burger and Kayas veggie burger are one in the same. A taste test will have to reveal whether or not my instincts are right.

So long as we're talking about Vegetarian and Vegan cuisine. I am happy to say that the Good Karma Cafe in Red Bank, NJ is finally open!! It has been a long wait and we're excited to have a vegan go to in Red Bank. Stephen picked up a TLT sandwich (tempeh version of a S.A.D. BLT) for us to share for lunch and a raw key lime pie for dessert after dinner. I am unhappy to say that those two items cost us $19.00. Rye Bread, shredded iceberg lettuce, sliced tomato, too much vegan mayo and less than 2 oz of smoked tempeh for $10. If you're going to charge me $10 for a vegan BLT, at least give me a nutritious green like kale or spinach or arugula instead of regular "l" The raw key lime pie was fabulous, and I suppose I am used to paying $7+ for a raw dessert. I will go back and try more, because I am excited about their raw menu choices and I think it's important to support local small business especially when it's a healthy business!!

There has been a lot of hub-ub on the local message boards about the pricing at Good Karma Cafe. (and the people defending them on those boards aren't doing them any favors). The prices at Good Karma Cafe are extremely high, higher than other vegan restaurants. I blame Red Bank for this, not the Good Karma Cafe. Commercial/Retail space in Red Bank is outrageous and I don't think Good Karma is price gouging, I think they're just trying to make their rent. *sigh* wouldn't it be great if every restaurant in every town had vegetarian and vegan offerings?? Maybe some day....

Until then, try something new and Keep it Fresh!

~Terra

3 Healthy Chicks - July Newsletter!

Be sure to check out 3 Healthy Chick's July Newsletter packed with a few great summer recipes and other fun summer health tips!

For love of an Avocado....

Oh dear sweet avocado. I love this little fruit. Stephen and I have a baby avocado plant at home (Avi). Avi is 2 years old and grown from seed by Stephen's grandmother. We're hoping by next summer Avi will start producing delicious fruit for us to enjoy! So, allow me to go on a little about this beautiful fruit.

Besides its subtle, sweet flavor and silky texture, one virtue of the avocado is that only one-sixth of it's fat is saturated, which is a much smaller portion than in meats, butter, cheese or even sour cream. The texture of a ripe avocado is actually a lot like butter. If you have a ripe avocado hanging around and you're guacamole'd out, try using it instead of butter on your morning toast or bagel with a slice of tomato! You can also try avocado instead of cheese on your lunch sandwich. Try sprouted grains bread with tomato, watercress and avocado (add some turkey if you roll with the animal protein).

Avocado is also fabulous in salads!! My friend Missy (who is raw and fabulous) gave me this kale and avocado salad recipe when I was on the 21 day Vegan challenge. It blew my taste buds away. Try it!!

Kale Salad
a head kale (any variety), shredded
1 cup tomato, diced
1 cup avocado, chopped
2 1/2 tablespoons olive oil
1 1/2 tablespoons lemon juice
1 teaspoon sea salt
1/2 teaspoon cayenne

In a mixing bowl toss all ingredients together, squeezing as you mix to wilt the kale and cream the avocado. Dig in and squeeze it with your hands...I think food tastes so much better when you play with it first. ;-)

~Keep it Fresh!

Terra

5 Ways to Keep it Fresh (and exciting) in Summer 2010!

Woah, it's HOT on the Jersey shore. As I drove home from my Wise Mamas Prenatal and Mommy and Me classes last tuesday, the temp actually reached 105?! Seriously, I think 105 is out of line! Regardless, summer is here, it's in full force and everyone should take advantage of it.

Summer is like the season of the possible. The plants are blooming (my cantaloupe plant is currently exploding with fruit on my balcony, thanks to the bumble bees!) and the sun makes you feel vibrant and radiant. The longer days and increased vitamin D makes it feel like we can accomplish anything. The funny thing is, when we feel like we can accomplish anything - we can!

All you have to do is harness that energy, ride the wave of summer and try something new!

Throughout the year, most of us live extremely buys lives. We move through our tasks with an intense pace and oftentimes get stuck in a routine. Don't get me wrong, routine isn't always bad. It's great to have consistency. However, if we choose consistency for the sake of efficiency or simply out of the fear of change our chances for the extraordinary drop. Lack of variety stagnates not only our mind, but our body and heart.

Breaking our routine brings the fresh and exciting into our our life. It keeps us on our toes and every aspect of our life, including our health, vibrant! Sometimes change and trying new things can be scary, but almost always it brings health, vitality and excitement to our lives.

Check out our top 5 ways to Keep it Fresh this summer:

1. Be In the Moment. We’re human beings, not human doings. Let go of the past and the future in order to savor every juicy moment of the present. Surfing is an amazing way to be in the moment while enjoying the summer sun. Don't know how to surf? Take a lesson! Contact Shawn Zappo at Yoga Basin, hit the Asbury Park Boardwalk and catch some waves!

2. Move Your Body and Sweat Once a Day. It will flush toxins from the largest organ of the body – your skin! Movement gets your endorphins pumping, creates more energy and just makes you feel good! Try Terra's Monday 9:00am Soul Sweat class or Lauren's Thursday 9:00am Gentle Haltha class at Asbury Park Dance & Yoga. If you want to really dust off those dancing shoes, check out the other amazing class opportunities at AP Dance including zumba, belly dance, tap, tango, hip hop and caberet. There's no excuse not to shake your groove thang!

3. Try It Raw. Eat more living, fresh foods in the warm months including unprocessed fresh fruits and vegetables, nuts, seeds and sprouted grains. Their vibrant energy and nutrient density will leave you looking and feeling great! For amazing raw cuisine check out The Cinnamon Snail every Sunday at the Red Bank Farmers Market.

4. Add Music To Your Life. Go see or listen to your favorite artist every chance you get. The vibration of your favorite music is so healthy for your mind, body and soul. The Jersey Shore has a rich music history tons of great venues that schedule talented musicians on the regular! Check out a couple of our favorite venues, the Stone Pony and The Saint to catch a great show and dance the night away!

5. Nothing Left To Do But Smile, Smile, Smile. Everyone has heard the saying it takes 13 muscles to smile and 33 to frown, why over do it? Give a friendly smile to each person you encounter throughout your day. At the end of the day, reflect back on how great your day went. Enjoy the happiness you brought to another person’s day!

Whatever adventure or way to Keep it Fresh calls to you, use the summer months to make it happen and fully enjoy your life! Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, this naturally leads to vibrant health! When you try new things and keep your life fresh and exciting you will see massive improvements in your physical well being, mental acuity and motivation. Plus you'll have a whole portfolio filled with summer fun!

Keep it Fresh!

~Terra

Summer Playlist 2010!

As promised in my last newsletter, here is my Summer 2010 Playlist! I create "mix CDs" for each season (yea, I'm a huge nerd, I have years and years of these dating back to when I was a pre-teen recording songs off the radio onto cassette tapes!) and below is this summers. I keep an archive of them and love popping an old one in randomly. It brings me right back to wherever I was in my life at that time. Music is such a wonderful thing and the power of a song can be so moving for so many reasons! It can stir up so many memories and emotions that you didn't even know were still there.

Click on my playlist below to see some of what I've been jammin' out to lately and feel free to share some of your favorite summer 2010 songs below!
Stay cool & rock on!!!

Keep it fresh!

- Lauren

3 Healthy Chick's ETSY Page!

We have been crafting like crazy and are finally ready to present our new and fresh Etsy page! Each one of our pieces are hand made with love and thought. Please support us, our art, our love for recycling and living healthy, fresh lives by purchasing one of our pieces. Check our Etsy page often as we will be adding many more creations!

3 Healthy Chick's Etsy Page

Thank you! (and thanks a bunch to those who helped in giving us their jar caps and bottle caps, they are now lovely works of art!)

Keep it fresh!
- 3HC

A Healthy Chick Moment of Yoga: Positive Thinking

Yoga teaches that we are what we think, so if we speak or act with an unclear mind, chaos will follow, just like wild horses pulling a chariot. Before making any decisions today, take a moment or two to connect with satya (truth) and positivity.


Keep it fresh!
- Lauren

5 Principles of Yoga

I was first introduced to yoga when I was 13 years old. I was taught Sivananda's classic sun salute by my Uncle who's a gym teacher and would practice it each morning when I would wake up and also before my swim practices or meets. When I left for college my college yoga teacher was a Sivananda trained teacher who expanded my knowledge of all that yoga had to offer with the Sivananda Companion to Yoga book which was and always will be my yoga bible! The 5 principles of yoga that Swami Sivananda emphasizes made so much sense to me then and only furthered my study and practice of yoga (hence the reason I'm a yogini and teacher now!), and I'd love to share them with you.

Sivananda is one of the world's largest schools of classical yoga. It's follows a set system of asanas, pranayama and meditation with an emphasis on healthy living principles. The mantra of Sivananda yoga is 'simple living and high thinking.' According to Sivananda tradition, the body is a carrier for the soul. This metaphor extends into the 5 Principles of keeping the body healthy throughout it's lifetime. The Sivananda school of yoga devised these points to help encourage yoga practitioners to better understand and embrace all the integral elements essential in order to keep healthy, balanced and centered.

The Essential Practice: Serve, Love, Give, Purify, Meditate, and Realize.

1. Proper Exercise (Asanas)
The modern lifestyle does not provide natural motion of muscles and joints. Because of insufficient muscle length (flexibility) and muscle strength our bodies develop disease and discomfort over time. Our physical body is meant to move and exercise. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life.

2. Proper Breathing (Pranayama)
Most people do not utilize the optimum capacity of their lungs. Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity, while eliminating stress and tension.

3. Proper Relaxation (Savasana)
Because of the fast-paced life styles most of us live combined with external stimuli, we are continually switching our bodies into the classic "fight or flight" syndrome. Stressful situations arise, we tense up, the situation passes and we continue to carry the stress and tension. Over time, this has a tremendous cumulative effect. Yogis of yore devised very powerful techniques of deep relaxation. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate his nervous system and attain a deep sense of inner peace.

4. Proper Diet (Vegetarian)
Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a vegetarian diet. This is an integral part of the Yogic lifestyle. (*While I am a vegetarian, I do NOT encourage this diet to all. Everyone has different dietary needs and while the vegetarian diet is pure and beautiful, it may not be practical for some.)

5. Positive Thinking and Meditation (Dhyana)
This last point is the most important point of all. We become what we think. Yoga teaches us to entertain positive and creative thoughts which contribute to vibrant health and a peaceful, joyful mind. The mind will be brought under perfect control by regular practice of meditation.

Keep it fresh!
- Lauren

Getting the Body Ready for Baby!

Many parent’s to be think caring for baby begins at conception; once you see the little blue line, or the pink plus on the stick, it’s time to quit smoking, stop drinking and start buying organic. The truth is, prenatal health begins with preconception and fertility health. The ability to get pregnant, carry a child, fetal development, give birth naturally and breastfeed are all intertwined. Each is dependent upon lifestyle choices, diet, stress and yes, our environment. As many as one in six couples will experience fertility problems within the first year to trying to conceive, however, you can increase your odds of conception by making a few nutritional and lifestyle changes.

Fertility and preconception health awareness should begin with both parents, ideally six months to one year prior to conception. This starts with two basic tenants; the removal of toxins and the infusion of nutrients. Both male and female reproductive organs are highly susceptible to free radical or oxidative damage from environmental toxins. Environmental toxins include additives and preservatives in our food, toxics in household cleaning products as well as the products we use to clean our bodies and guilty pleasures such as alcohol, tobacco and caffeine.

Simple changes in our diet will boost your fertility and bring your body into top baby making shape. The diet of both men and women trying to conceive should be high in folic acid, vitamin D, Vitamin E and Zinc. It’s imperative that both parents eat clean, organic foods free from pesticides, fungicides, additives and preservatives.

Men and women eating for fertility should incorporate the following foods into their diet.

Whole grains such as brown rice, quinoa, oatmeal are good for insulin function. Refined grains (bleached flour, rice and pasta) should be omitted as they cause insulin spikes.

Dark leafy greens such as spinach, kale, swiss chard and conifers such as broccoli, cauliflower and rabe are high in folate, which is important for conception and fetal development.

Protein. Vegetarian protein from sources like beans, peas, legumes and nuts are high in iron and preferred to animal proteins. You don’t need to become a vegetarian, but meat should be limited to small occasional portions.

The right fats. Omit trans fats and saturated fats from your diet, but include monosaturated and polyunsaturated fats and omega-3 fatty acids. These will reduce inflammation and any insulin sensitivity. The can be found in avocados, nuts, chia seeds and salmon.

Fresh organic fruits and vegetables are packed with antioxidants that will promote general, and fertility health. Many fruits such as citrus, oranges, strawberries (and green leafy vegetables) are high in folate.

Taking a conscious approach to fertility simply by adjusting your diet and lifestyle will increase your chances of conception. Removing environmental toxins and making positive, organic food choicse has been shown to increase the chances of having a healthy, happy and comfortable pregnancy, a positive, safe birth with little or no intervention, a shorter postpartum recovery period and a baby who is healthy and present.

If you want to learn more, join me at Essence Wellness Center for a 4 Part workshop series on Opening the Body for Baby. This series is designed to inform and connect childbearing women to their natural bodies as they prepare for motherhood. It will be led by Terra Pfund (Sprouting Wellness and 3 Healthy Chicks, LLC) Holistic Health Coach/Yoga Instructor/Doula and Jessica Queller Katc, Myofascial Release Therapist/Doula. Each workshop includes discussion on a topic followed by interactive movement exercises integrating Yoga and Myofascial Stretching to support and enhance fertility.

A Healthy Chick Moment of Yoga: Practice Mindfulness, Live Right NOW

"How can we live in the present moment, live right now with the people around us, helping to lesson their suffering and making their lives happier? How? The answer is we must practice mindfulness."
- Thich Nhat Hanh

Keep it fresh!
- Lauren

Reflections...

This is my first crack at blogging from by blackberry, so if it's filled with typos and not as aesthetically pleasing, cut me a little slack- I'm trying to be tech savvy here!

Anyway, I am sitting here on an amazing saturday afternoon in Columbus Circle in NYC. You'd think that this is a pretty odd place for me to be considering I'm not one of those person's who thinks the city is the bomb. It's not that easy to get me on the east side of the Lincoln Tunnel.

Yet here I sit in the midsts of the city's chaotic energy, listening to the bubble of the fountain, reflecting on the bliss, sheer gratitude and peace that has come into my life over the past year and a half.

I am in the city today because it is the last weekend of the 2010 IIN PTP program, and my Immersion graduation. And I almost can't believe it. When I think about where I was in December 2007 when I first enrolled in IIN and where I am now, tears of bliss and gratitude actually spring into my eyes.....I am teaching yoga, I'm a doula, I have a prospering women's wellness practice, and I am in business with two of the most amazng, inspirational women I have the priviledge to call friend, let alone business partners. And we're laying the groundwork for what my better half likes to call "healthy-world-domination".

I am not sure life could get much better.

But in my wise old age of 35, I know a little bit about life, and I know that it indeed can get better, and the next chapter is going to be the best yet. I know that once again I have reinvented myself and I am not the person I was 3 years ago, I am just a fine wine. And I am blessed to have the ability to realize that.

I am so filled with gratitude for the people in my life that have supported me throughout this transformation that I am actually enjoying myself in Columbus Circle, NYC. The humidity, the people, the blaring sirens and all. Never in a million years would I have believed this Adirondack girl could find a moment of peace and pleasure in a city of millions.

I've grown a lot. I have so much to be thankful for. And I am damn proud of my accomplishments. Sitting alone in NYC, in celebration of myself feels so much more important than the day I graduated from college....or law school....or super duper law school.

Go me!!

Keep it Fresh!
~Terra
Sent from my Verizon Wireless BlackBerry

Delicous Summer Fruits!

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.

Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).

Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Healthy Chick Melodies: Summer Tunage

It's summer! Blue skies, riding bikes, relaxing days on the shore, sipping on cold, tasty drinks at beach bars filled with good times. Such beautiful weather gracefully demands equally beautiful soundtracks. What better time for Healthy Chick summertime melodies?!

As always there have been quite a few albums on repeat in my playlist. The National's, High Violet, definitely has its moments, and they are great moments. Band of Horses new one, Infinate Arms, isn't exactly as artsy as the first two albums, but still delicious. LCD SoundSystem, This is Happening, has been one of my pump up albums I play as I'm getting ready to go out for a night of fun in Red Bank or Asbury. So fun! Groundation's, Dub Wars, although not quite new, has been my afternoon snack as I tend to my garden and clean my apartment with the sun streaming in. The Black Keys, Brothers, is so ridiculously good. I actually should be highlighting it down there with the others. I love their sexy rock and roll more than anything and in my opinion, it's their best album yet! Of course energetic Phish shows, lots of reggae, and mellow Grateful Dead concerts are always staples in my summer album rotations!

What this Healthy Chick is listening to...NOW!:

The Drums - The Drums
Super cool, retro tunes that are so insanely upbeat! Perfect for summer beach days. Not very much to them but a simple drum beat, a melody played on a single guitar string, yet loaded with catchy pop gems. When the sun is shining I haven't been able to turn it off! LOVE it!!!!
Definitely the most fun (and poppiest) song on the album: Let's Go Surfing

She & Him - Volume Two
I know this came out back in March but duo Zooey Deschanel & M. Ward's new one is way too playful and cute for cold winter days. This sweet little album was definitely my #1 favorite Spring album and still plays in my car on these sunny summer days. And seriously, anything that Zooey Deschanel does brings a smile to my face. Sigh...

Wild Nothing - Gemini
This album is a bunch of hushed vocals beneath a sonic, murky recording style. I just can't get enough of the overwhelming feeling of semi-ambient summer nostalgia. Sparkly, dreamy, beautifully heart-stealing song writing. I'm enjoying it so much and the cover reminds me of Man Ray's photography (above). <3


I'm currently putting together my annual summer playlist that I like to share with everyone who receives my Center Your Health newsletter. My summer 2010's playlist will be in July's newsletter, so please be sure to sign up if you haven't already!


What are you listening to right now? I'd love to hear, please share below!

Keep it fresh!
- Lauren

3 Healthy Chicks - JUNE Newsletter

Be sure to check out 3 Healthy Chick's JUNE newsletter!

QUINOA: One Super Food, 3 Different Ways!

Quinoa, pronounced keen-wah, is a staple food in our pantry. Although it looks and cooks like a grain often said to resemble couscous, it is actually a seed. This makes it a great nutrient-rich whole food substitute for rice and pastas. The tiny seed is considered a complete protein since it contains all nine of the essential amino acids that our bodies need. It is an excellent non-animal source of protein, but it doesn't stop there. Quinoa is also a great source of iron, magnesium, and phosphorus, copper and riboflavin, just to name a few. Since it is jammed packed with nutrients, this healthy little "grain" has powerful anti-oxidant properties that can help protect against heart disease, high blood pressure, cancer, migraines and many more! It gets bonus points for cooking up to a fluffy, slightly crunchy texture in fifteen minutes, one-third the time of whole grain rice! All of these benefits make quinoa a fantastic and easy substitute for all of those starchy empty Summer BBQ calories we find in pasta and potato salads! Try making a light and refreshing quinoa salad instead. It is more delicious, certainly more healthy and its fiber will keep you full without the guilt!

Quinoa Summer Salad
1 1/2 cups dry quinoa
1 cup cherry tomatoes, sliced in half lengthwise
1 cup chopped fresh basil
1/4 cup pine nuts
1/2 cup chopped red onion
2 cloves fresh garlic minced (optional)
2 tbs. olive oil
4 tbs. fresh lemon juice
salt and pepper to taste

Directions: Bring 3 cups of water to a boil, add quinoa and simmer for fifteen minutes. Let cooked quinoa cool, then toss with tomatoes, basil, pine nuts, and onion. In a separate bowl, whisk together olive oil, lemon juice, garlic, salt and pepper, then toss with the quinoa mixture. Serve slightly chilled or at room temperature.

Quinoa Stuffed Zucchini
1/2 cup quinoa, rinsed
4 medium zucchini
1 15-ounce can cannellini beans, rinsed
1 cup grape or cherry tomatoes, quartered
1/2 cup almonds, chopped (about 2 ounces)
2 cloves garlic, chopped
3/4 cup grated Parmesan (3 ounces)
4 tablespoons olive oil

Directions: Heat oven to 400° F. In a large saucepan, combine the quinoa and 1 cup water and bring to a boil. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 12 to 15 minutes. Meanwhile, cut the zucchini in half lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up. Fluff the quinoa and fold in the beans, tomatoes, almonds, garlic, 1/2 cup of the Parmesan, and 3 tablespoons of the oil. Spoon the mixture into the zucchini. Top with the remaining tablespoon of oil and 1/4 cup Parmesan. Cover with foil and bake until the zucchini is tender, 25 to 30 minutes. Remove the foil and bake until golden, 8 to 10 minutes.

Quinoa and Black Bean Burgers
1 cup uncooked quinoa
1 (14 ounce) can black beans, rinsed and drained
1/2 cup red onion, grated and squeezed dry
1/4 cup fresh cilantro, chopped
3 tablespoons extra virgin olive oil
2 garlic cloves, minced
1 jalapeno pepper, seeded and diced
3/4 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon fresh ground black pepper
1/3 cup dry breadcrumbs

Directions: Bring 2 cups of water to a boil, add quinoa and simmer for fifteen minutes. Let quinoa cool and then transfer to food processor fitted with metal blade. Add beans, onion, cilantro, 1 tablespoon of oil, garlic, jalapeno, salt, chili powder, cumin and pepper. Puree until smooth. Form into six 1/2-inch thick patties. Place bread crumbs in shallow bowl. Press patties into crumbs, turning to coat both sides. In non-stick skillet, heat remaining oil over medium-high heat. Cook patties in batches, turning once, for 8 minutes or until browned.

Truth in Advertising....

If you read this blog in a web browser instead of a feed reader, you will notice that there is now a block of text ads to the left of our side bar. We know that this type of advertising can be a turn-off to some readers, but we would appreciate if you could bear with us for a few weeks while perform a little experiment and test it out.

It's no secret that many of us bloggers use our blogs to generate additional income for our businesses. As a start up company in a new, but blossoming field, we are incredibly thankful that we are able to operate with limited start up funds. That being said, as a start up business it's a constant struggle, with tight budgets and financial decisions to be made, and the cost of printing, marketing and food items quickly ads up!

When we started this blog in August, it wasn't our intention to be a full-time blogging site, generating a full-time income - and it's still not. It's our intention to use holistic health counseling to promote local, sustainable foods and wellness opportunities. However, we're trying to do what we can to contribute to our bottom line. Through the Blogher Ad network and individual sponsor ads in our sidebar, we are able to ease the financial burden of making a start up health counseling business a success. We have been advised that the new block of text ads in that location will contribute significantly to our blogging income, so we're trying it out for a bit just to see if it makes any difference in our Google AdSense revenues (we will let you know how it works out in case you want to do the same!).

We just wanted to draw it to your attention and put out there to the universe why the new ads have appeared. We're not trying to be anything but accessible, truthful bloggers, so we wanted our thought process to be as transparent as possible.

Thank you for your readership and joining us in the adventure over the past year. Now, back to the holistic healthy living tips!

Should You Go Organic?

It took me a long time to begin forking over my precious money for organic produce. But the more organic produce I eat, the less I mind paying the extra buck or two. Besides being free of synthetic fertilizers and pesticides, these fruits and vegetables have better textures and are consistently better tasting. Because organic produces isn't waxed or chemically treated, it must be sold fresh, and the fresher produce is, the more nutritious and tasty it is! If you can't afford to go organic, buy locally grown fruits and vegetables when possible. They're bound to be fresher than produce that has been shipped long distances.

Keep it Fresh!

~Terra

Eating for Fertility - Part III - Super Foods For Super Baby Making!

In Part I and Part II of Eating for Fertility we discussed aphrodisiacs and fertility and incorporating whole foods for optimal preconception health. In Part III, we're diving into SUPERFOODS! Superfoods are the most potent, super concentrated, and nutrient rich foods on the planet. They boost immunity, alkalize the body, elevate serotonin production and enhance sexuality....all super important for super baby making!!

Here's my short list of superfoods for super fertility:

Maca – helps to increase progesterone, which is extremely important to enhance fertility and the ability to hold the pregnancy. Maca comes from peru and is a tonic for the endocrine system. You can take this product daily. It comes in liquid, capsule and powder form.

Blue Green Algae: Chlorella (fresh water green algae) Spirulina (salt water blue- green algae)– a tiny aquatic plant that has been used by humans since pre-historic times. It's the origin of life-giving nourishment on the planet. It is packed with nutrients (protein, vitamin A, iron, phytonutrients, etc). Blue-Green Algae nourish the endocrine, nervous, and immune systems and regulate metabolism and repair tissues. The most important quality is its ability to detox the body and help to keep it alkaline (cervical mucus which transports sperm is alkaline, so it's important to eat alkaline foods).

Flax Seeds - Flax seeds contain B vitamins, maganese and magnesium. They are high in Omega 3 and 6 essential fatty acids which your body needs to balance hormones. They also contain phytoestrogens (plant estrogens) knowns as lignans, which block harmful xenoestrogens (synthetic chemicals in the environment which have estrogenic properties) in the body. Try to get about 2-3 tablespoons of flax seeds each day; grind them up for optimal absorption and benefits. You can add them to smoothies, oatmeals or sprinkle them over a salad or oatmeal.

Acai Berry - boosts energy levels, improves digestive function, improves mental clarity/focus, promotes sound sleep, provides all vital vitamins, contains several important minerals, and is an extremely powerful free radical fighter. Acai also has very high levels of fibers, cleanses and detoxifies the body of infectious toxins, strengthens the immune system, enhances sexual desire and performance, fights cancerous cells, slows down the aging process, promotes healthier and younger-looking skin, alleviates diabetes, normalizes and regulates cholesterol levels, helps maintain healthy heart function, minimizes inflammation & improves circulation.

Bee Pollen - Bee pollen contains all the essential components of life. The percentage of rejuvenating elements in bee pollen remarkably exceeds those present in brewer’s yeast and wheat germ. Bee pollencorrects the deficient or unbalanced nutrition, common in the customs of our present-day civilization of consuming incomplete foods, often with added chemical ingredients, which expose us to various physiological problems.

Royal Jelly - This rich concentrated food contains remarkable amounts of proteins, lipids, glucides, vitamins, hormones, enzymes, mineral substances, and specific vital factors that act as biocatalysts in cell regeneration processes within the human body. Although some of the elements found in royal jelly are in microgram quantities, they still can act supremely with co-enzymes as catalysts or can act synergistically. (Meaning, the elements’ action combined is greater than the sum of their actions taken separately.) Royal jelly is rich in protein, vitamins B-1, B-2, B-6, C, E, niacin, pantothenic acid, biotin, inositol and folic acid.

Goji Berries - these tart little berries improve fertility and help to treat sexual dysfunction. They are particularly useful for those suffering from endometriosis and PCOS or anyone trying to balance hormones. They are believed to increase sexual fluids and enhance fertility.

So now that you know what superfoods are great for fertility and preconception health, how do you incorporate them into your diet? Smoothies are a great way to put a new twist on something old. Also, try my Banana Berry Fertility Bread!

Recipes:

Super Food Smoothie

▪ 2 Scoops Protein Powder (non-hormone/ no artificial sweeteners or additives)

▪ ½ Banana (frozen or fresh)

▪ 2 Tsp. Organic Spirulina Powder

▪ 1 Tsp. Maca

▪ 2 Tsp. Organic Royal Jelly/ Bee Pollen/ Propolis Plus

▪ ½ Cup Frozen Sambazon Pure Acai

▪ 1 Cup Raw Organic Milk or Unsweetened Almond Milk

▪ 3 Pieces of Ice (optional)

Blend until smooth and enjoy!

Banana Berry Fertility Bread

▪ 1 Cup Gluten-Free Flour

▪ 1 Cup Non-Hormone Protein Powder

▪ 1 Tsp. Baking Soda (aluminum free)

▪ 1 Tsp. Baking Powder (aluminum free)

▪ 1 Tsp. Cinnamon

▪ ½ Tbsp Xanthan Gum

▪ ¼ Tsp. Sea Salt

▪ 3/4 Cup Overripe bananas (about 3 mashed)

▪ ¼ Cup Fresh Organic Berries (raspberries, blueberries, strawberries)

▪ ¼ Cup Raw Organic Coconut Oil (or use grapeseed oil if you don’t like the coconut)

▪ ½ Cup Unsweetened Organic Coconut (shredded)

▪ 1/3 Cup Unsweetened Almond Milk

▪ 1/3 Cup Raw Organic Agave

▪ ¼ Cup Raw Chopped Nuts (almonds, hazelnuts, pecans, etc.)

▪ 2 Tsp. Pure Vanilla Extract

Preheat Oven to 350*F. Lightly oil a loaf pan with olive oil.

In a medium bowl whisk the baking flour with the baking soda, baking powder, coconut, cinnamon, xanthan gum, and salt. In another bowl, whisk the bananas with the oil, agave nectar, unsweetened almond milk, and vanilla. Add the banana mixture to the dry ingredients and whisk until smooth. Stir in the berries and chopped raw nuts. Pour the batter into the prepared pan and bake for 45 minutes or until a toothpick inserted into the center comes out clean. Let the banana bread cool on a rack for 20 minutes before turning it out. Let cool completely before slicing.

Keep it Fresh!

~Terra

A Health Chick Moment of Yoga: Universal Energy

"Both yoga & art aim at the same thing, that is, to re-establish our personal connection with the world around us according to our own inner creativity. To render body & mind a conduit through which the creative energy can flow freely, unimpeded by outer restrictions, in the trust that this energy, being a part of the universal energy, is ultimately "pure" and joyful."
- Dona Hollemann

Keep it fresh!
- Lauren