Detox Day Two

There is a jar of peanut butter sitting on the table next to me. It’s talking to me and telling me to open it up and dig in. Dig in with a big hunk of chocolate. Im not sure if I’m hallucinating from a major lack of food, or if I’m just trying to talk myself out of continuing this madness. That's right, its only day TWO of a 28 day cleanse. Sigh.

For those of you who don’t know, Terra and I have decided to embark on 28 day raw cleanse, which starts with 7-10 days of nothing but raw vegetable (and some fruit) juices. Technically it is not fasting, because we are supposed to consume four 32oz juices per day. You would think that if you are not eating, that would not be too difficult. Yeah.. not so much. Yesterday I started with three 24oz juices and I forced the last one down, today I couldn’t even drink that .. Im finding it impossible to drink this much fluid. But, I am still hungry. Grr.

Terra is doing this because she wants to be ready for her upcoming nuptials, I’m doing this because apparently I’m a masochist, and a supportive friend. Either way, Im thinking “whose idea was this anyway” right about now. However, I have done fasts before, and if there is one thing i have learned it is that day two or three is usually the worst and then all of a sudden you just aren’t hungry anymore. When I woke up this morning I was surprised at how good I felt and how little hungry I was, so much so that i spent an hour and a half in the kitchen slaving over my juicer. Who knew not cooking or eating could take so much time and effort? But the day progressed and congestion and the hunger set in, and now its just me versus the peanut butter.

On a side note, I was just exchanging texts with Terra and when my auto-correct changed ‘sayin’ to ‘satin’ her response was ‘mmmm, seitan’, so I’m pretty sure she’s feeling the same way! (Seitan being a tofu-like non-meat made from wheat gluten - hey anything sounds good when you’re this hungry).

What is the purpose of this post you ask? Honestly, I have no idea. I'm pretty sure my brain is too hungry to work. But, Aside from just trying to give you a glimpse into our journey, hopefully its a lesson that cleansing or fasting is not easy and should not be taken lightly. The results are certainly beneficial, especially if you want to jump start weight loss or aid healing from chronic illness, but it’s certainly a ‘no pain, no gain’ experience. Detoxing is well, detoxing... your body needs to go through some discomfort (fatigue, congestion, headaches etc.) and adjustment in order to rid itself of the things that have been ailing it. Generally it gets worse, before it gets better... and I for one can not wait until it gets better!!

Keep it Fresh!

- Jill

Drinking Your Dinner

When I was in law school, I used to "drink my dinner" all the time. First, second and third course was a Becks followed by a dessert of some sort of fruity shot. Unless I was feeling exceptionally rowdie, in which case, first, second and third course was a sweet Makers manhattan with two cherries. Who needs dessert when you have cherries in your dinner?

Oh how the times have changed.

Tonight my dinner consisted of 4 carrots

Five oranges:

and a chunk of ginger. But of course, I am drinking it from a Basil T's beer mug

It has been 48 hours and I'm tired of drinking and I'm tired of peeing. Seriously, do you know how much you pee when you drink 32 ounces of liquid for breakfast, lunch, snack and dinner. OMG A LOT!

Honestly, yesterday was painful. For those of you who plan on juicing or doing a liquid cleanse, don't take a zumba class on the day you start and don't follow it up by teaching a yoga class. You won't have enough calories to sustain the activity and you'll end up with a blistering headache. Yowch. I should have known better. Lesson (re)learned.

Keep it Fresh!

~Terra

Day 1

Since my yearly vegan challenge slipped my mind, I'm upping my ante. I am going raw to detox and kickstart my bridal health goals.

Today is DAY 1.

For the next 10 days I will be drinking deliciously fresh juices and for the 18 days following that I will be only consuming raw foods. I will be getting moral support from Jill and my friend Nancy, and we'll all get help from Raw Food Rehab.

So what the heck is going raw all about???

Sure, you might feel like you're being healthy when you order a nutritious salad (meaning: not a pile of iceberg lettuce saturated in creamy, fatty dressing, but actually vegetables), but would you want to commit to eating all raw food, all the time? The raw food movement, sometimes called the Live Food movement, is focused on eating only raw and unprocessed foods, often organically grown. Although many are only familiar with the vegan version of this movement, there are vegetarians (lacto-ovo and others), as well as omnivores who participate. A smaller component of the movement actually promotes a carnivorous (only animal product) diet. Similarly, fruitarians- those who try to only eat fruit- are a part of the raw food movement.

One of the main tenets of the belief that raw food is better lies in the loss of nutrients through cooking or processing food. While this is certainly true to a very large degree, it does not hold across the board. A more holistic approach might be to look at each food individually to determine whether it should be eaten raw, slightly cooked, or thoroughly cooked. As with most things in life, knowledge is power.

For some foods, scientists have discovered that light steaming actually makes nutrients available in food that the body would not otherwise be able to digest- broccoli is one such food. If the focus is truly bio-availability, then knowing that the nutrients in spinach are most readily absorbed by the body when it is lightly steamed and eaten with vinegar makes it hard to argue for eating spinach raw. With both of these foods, overcooking leads to a loss of nutrients, so attention paid to each individual food will allow you to gain the most nutrients from them. Likewise, freezing blueberries unlocks many of their antioxidant properties - increasing their health benefits, which is what exploring healthy diets is all about.

So, is raw right for everyone? Probably not. Is raw right for you? Maybe....you never really know until you try it. What it all boils down to is bioindividuality. What works wonders for one person may not for the next. You simply have to experiment to find out. Is raw right for me? I guess we're going to find out! Stay tuned for updates on my juice detox and raw foods journey.

~Keep it Fresh!

Terra

Chocolate Banana Super Milkshake

...dairy-free milkshake that is! My chocolate banana milkshake is packed with protein and calcium from the almond butter and milk, while loaded with fiber and omega-3's from the chia seeds and flaxseeds. The organic raw cacao powder, which is a superfood, contains a rich supply of antioxidants, fiber, magnesium and iron, all while having a rich, chocolaty taste! The bananas provide potassium while helping to normalize the movement through your digestive tract (your elimination, teehee!). So, this frozen treat is not only ridiculously yummy, but totally nutritious as well! If cow’s milk is present in your diet and you’d like to use it in this recipe, go for it (as long as it’s organic). You can also experiment with other types of dairy-free milks such as hemp milk, oat milk, rice milk, etc.

Ingredients:
1 banana
1 frozen banana
1 1/2 - 2 cups unsweetened almond milk
1 tsp almond butter
1 - 2 tbsp organic raw cacao powder (go easy if it's your first time with just 1 tbsp)
1 tsp ground flaxseeds (optional)
1 tbsp chia seeds
few drops of vanilla extract

I love adding a teaspoon of spirulina to this shake to make it "green" and more nutritious. This of course gives it a little difference in color, but if you're cool with that then I'd say go for it!

Directions: Place all ingredients into a blender, blend until smooth. Enjoy!!

Benefits of Cacao Powder:

Cacao powder is one of the most vital super food to have in your home. A sweet and dense powder, it can be added as an ingredient to many recipes ranging from homemade cakes to milkshakes. It is a remarkable source of essential vitamins like vitamin A, B, C and D additionally it is comprised of various minerals such as magnesium, sodium and zinc. Cacao also positively effects the production of phenylethylamine, a chemical that is produced when a person experiences feelings of love. It is an awesome source of anti-oxidants, compounds called Flavonols that help the body to produce nitric oxide, a compound essential for proper heart function.

Keep it fresh!
- Lauren

March Lunch N Learns

3HC will be holding TWO Lunch N' Learn workshops this month! Come join us and we will feed your brain with lots of yummy information. Bring a healthy bagged lunch to feed your belly. **Please note that pre-registration is required for all Lunch N Learn classes. Contact the host facilities through the links below to register. We will also require a minimum of three registered attendees in order to hold the class, so encourage your friends and family members to join you!**

First join us on Friday, March 11th at 11:30am at Fair Haven Yoga Studio. Deconstructing Cravings: Come learn about some of the primary causes of cravings and tips on how to avoid giving in to them.


Then join us on Saturday, March 19th at 12pm at Colts Neck Recreation and Parks. Meal Planning Basics: Come learn tips on how to make the most out of your time and meals and stick to your health goals by planning ahead.

I'm RAWSOME!

Guess what? I am back! I have been missing you guys so much. Life got crazy and I neglected you. :( Thankfully the fabulous Lauren has been picking up my slack! it wont happen again dear readers, I promise!

Did I tell you guys I was in O Magazine? Yup! One of the Healthy Chicks made O! it's the March issue. Page 120. Check it out! Or you can read it on line too :)

Can you guys believe it's March already??? Hello, February? Where the heck did you go? For the past 3 years I have taken the month of February off from meat, animal products and dairy. My vegan Februarys have always been about getting out of my winter funk, dropping the winter weight and getting ready for a fresh spring.

Now it’s March 1st and I just realized that I have been noshing on things like salmon, pizza and fish tacos for the past month! (Ok, 28 days if you want to get technical). Either way, I completely forgot about my vegan challenge! Oopsie.

To make up for it, I’m going to Raw Food Rehab. Penni Shelton wrote a fabulous book Raw Food Cleanse that takes you through 3, 7, 14 and 28 day juicing and raw food cleanses. It’s packed with awesome raw and juice recipes. And to make up for completely blanking on my Vegan Challenge this year, I’m totally taking my ass to Raw Food Rehab and I’m starting on Wednesday.

I’ve dabbled with the vegan lifestyle and I’ve eaten raw foods, gone to Pure Food & Wine in the city. But never have I actually gone raw. A raw foods diet is one based on unprocessed and uncooked plant foods including fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed. It’s said that heating food above 116 degrees F destroys enzymes in food that can assist in the digestion and absorption of nutrients. Cooking is thought to diminish the nutritional value and “life force” or prana of food.

Side effects of going raw? Copious amounts of energy, weight loss and better skin. Three thing that every bride wants, right? There’s one little glitch though. Stephen and I have a cake tasting appointment on Sunday. While I love raw desserts, our wedding cake will not be raw. I’m going to have to cave, taste 42 different combinations of cakes and then get back on the raw wagon. Luckily, I wont’ be doing this alone. It’s always better with support and Jill is going join me! It’s a 28 day raw foods cleanse and detox. We’re going to be RAWSOME! And the added bonus besides the healthy digestion, clear skin and energy – it will be a hell of a kickstart to all of my bridal health goals!

Keep it Fresh!

~Terra

SUPERFOODS...What are they?

Superfoods are a class of the most potent, super-concentrated, and nutrient-rich foods on the planet. Extremely tasty and satisfying, superfoods have the ability to tremendously increase the vital force and energy of one's body, and are the optimum choice for improving over-all health, boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, and alkalizing the body. Nourishing us at the deepest level possible, they are the true fuel of today's “superhero.”

Top 10 Superfoods and Tonic Herbs
By David Wolfe

1. Cacao (Raw Chocolate) -- The seed of a fruit of an Amazonian tree, cacao is the highest
antioxidant food on the planet, the #1 source of magnesium, iron, chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide ("bliss chemical"). Raw Chocolate balances brain chemistry, builds strong bones, is a natural aphrodisiac, elevates your mood and energy.

2. Goji Berries (Wolfberries) -- Used in traditional Chinese medicine for over 5,000 years, goji berries are regarded as a longevity, strength-building, and potency food of the highest order. This superfood contains 18 kinds of amino acids, all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients.

3. Maca -- A staple in the Peruvian Andes for thousands of years, this adaptogenic superfood increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein, nearly 20 amino acids, and 7 essential amino acids. As a root crop, maca contains five times more protein than a potato and four times more fiber.

4. Hemp Products eaten their RAW form -- Packed with 33 % pure digestible protein, rich in iron, amino acids, and vitamin E as well as omega-3's and GLA. A perfect food.

5. Spirulina and Blue-Green Algae -- The world's highest source of complete protein (65%), spirulina provides a vast array of minerals, trace elements, phytonutrients and enzymes. Blue-green algae is a wild-grown superfood with a 60% protein percentage, but is equally or exceedingly higher in other components. Both are vital superfoods.

6. Bee Products (honey, pollen, and propolis) -- Bee pollen is the most complete food found in nature containing vitamin B-9 and all 21 essential amino acids, making it a complete protein. Honey, in its organic/wild, raw, unfiltered states is rich in minerals, antioxidants, probiotics, enzymes, and one of the highest vibration foods on the planet.

7. Camu Berry -- Highest Vitamin C source on planet. Great for rebuilding tissue, purifying blood, and enhancing immunity, and energy.

8. Sea Vegetables (seaweeds including: kelp, dulse, nori, hijiki, bladderwrack, chlorella, etc) -- Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body, provide numerous trace minerals, regulate cholesterol, and decrease the risk of cancer. Seaweeds benefit the entire body, and are especially excellent for the thyroid (high iodine), immune system, adrenals, and hormone function.

9. Medicinal Mushrooms (Reishi, cordyceps, maitake, shiitake, lion's mane, etc.) -- High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most intelligent adaptogenic herb/superfoods on the planet! They have also been proven effective in healing cancer and a variety of other ailments.

10. Powerful Supplements -- MSM, Beauty Enzymes, Blue Mangosteen, Marine Phytoplankton, Activated Liquid Zeolite, Ormus, MegaHydrate, Crystal Energy, Krill Oil.

Keep it fresh!
- Lauren

Different Syles of Yoga

Vinyasa, ashtanga, kundalini, hatha, anusura...so many styles of yoga, but what is best for you?

There are so many different lineages and styles of yoga that it can be pretty overwhelming, especially as a beginner. Here is a brief breakdown of the most popular styles of yoga out there for your convenience. See which style best resonates with you and then attend a class in your area!

All styles of yoga stem from the same basic principles. Each style is based on the same physical postures (called asanas) with particular emphasis.

HATHA
Hatha is a very general term that can encompass many of the physical types of yoga. If a class is described as Hatha style, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.

VINYASA
Like Hatha, Vinyasa is a general term that is used to describe many different types of classes. Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class.

ASHTANGA
Ashtanga, which means "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses.

IYENGAR
Based on the teachings of the yogi B.K.S Iyengar, this style of practice is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow). Also, Iyengar practice encourages the use of props, such as yoga blankets, blocks and straps, in order to bring the body into alignment.

KUNDALINI
The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. All asana practices make use of controlling the breath. But in Kundalini, the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential.

BIKRAM/HOT YOGA
Pioneered by Bikram Choudhury, this style is more generally referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is thought to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.

ANUSURA
Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy derived from Tantra. The philosophy’s premise is belief in the intrinsic goodness of all beings. Anusara classes are usually light-hearted and accessible to students of differing abilities. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used.

JIVAMUKTI
This style of yoga emerged from one of New York’s best-known yoga studios. Jivamukti founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation, and spiritual teachings. They have trained many teachers who have brought this style of yoga to studios and gyms, predominantly in the U.S. These classes are physically intense and often include some chanting.

INTEGRAL
Integral yoga follows the teachings of Sri Swami Sachidananda, who came to the U.S. in the 1960s and eventually founded many Integral Yoga Institutes and the famed Yogaville Ashram in Virginia. Integral is a gentle hatha practice, and classes often also include breathing exercises, chanting, kriyas, and meditation.

SIVANANDA
The first Sivananda Yoga Vedanta Center was founded in 1959 by Swami Vishnu-devananda, a disciple of Swami Sivananda. There are now close to 80 locations worldwide, including several ashram retreats. Sivananda yoga is based upon five principles:
1. Proper exercise (Asana, focusing on 12 poses in particular)
2. Proper breathing (Pranayama)
3. Proper relaxation (Savasana)
4. Proper diet (Vegetarian)
5. Positive thinking (Vedanta) and meditation (Dhyana)

I've been practicing yoga for over 18 years now and I've always been drawn to Hatha yoga. My teacher training was in classic Hatha yoga. However, I began studying and practicing Sivananda yoga about a decade ago on my own and it still is what resonates the most with me. As I'm progressing with my practice I do find myself designing more challenging Vinyasa flow classes because I enjoy the whole dance of yoga. It's so beautiful! Come try my class at the lovely Brahma Yoga Spa in Sea Bright on Friday nights at 5:30pm or Fair Haven Yoga Studio on Saturday mornings at 9am.

What is your favorite style of yoga?

Keep it fresh!
- Lauren

Information adapted from Ann Pizer's About.com Yoga Style Guide

Colts Neck Lunch N Learn: Sugar Blues

Have you had enough Valentine's Day candy to give you the Sugar Blues?
3HC will be holding a Lunch N' Learn workshop on how to beat those Sugar Blues this Saturday! Come join us and we will feed your brain with lots of yummy information. Bring a healthy (teehee) bagged lunch to feed your belly.Saturday, February 19th at 12pm at Colts Neck Recreation & Parks. http://cnrecparks.com

February Healthy Happy Hour: Teak, Red Bank

Come join 3HC this Friday night for Healthy Happy Hour, Japanese style! We will be having a couple of healthy cocktails at Teak in Red Bank, NJ from 7-9pm. Hope to see you there!

IMperfect...ion

One of my greatest challenges as a yoga instructor is my personal practice. Sounds silly, I teach 5 yoga classes a week, a personal practice should be a piece of cake, right? Wrong. oh so very wrong. It seems as if the hardier my teaching schedule is the less "time" I have for my own personal practice. Teaching yoga is not a personal practice. It is a gift you give to another person, but it is not a gift you give to yourself.

Generally, I am not one for making New Year's resolutions but as we moved through January this was at the forefront of my mind. My practice, and yogic education (which should be never ending) seemed stagnant. So, I consciously made the choice to dive head first back into my practice. Taking 4 classes a week, on top of teaching 5 classes a week, seems like a lot, but it feels amazing. It's my own little way of immersing myself back into the one thing (besides my fiance) that I am in love with.

In many ways I struggle as a heath coach, mostly over my lack of perfection. It's the virgo in me to want to fit in to the perfect healthy mold. I want my belly to be flat, my arms and legs long and lean and I want not to reach for the salty and sweet snacks when emotions run high. Unfortunately, I am not always perfect. Even though my clients are successful and love me as their health coach, inside, sometimes I felt like a failure. Which was not easy for the virgo in me to accept. Virgos are perfectionists.

The perfectionist in me also struggles on the mat. In each yoga class I teach, I remind my students "this is your time on your mat. Let go of judgement. Dive into yourself and love your practice." When you teach and neglect your personal practice, it's extremely hard to practice what you preach...or teach.

Coming back into my personal practice is helping me let go of my imperfections. On Tuesday, I took a yoga class with Wendy, one of my beloved teachers. While working on eka pada koundiyanasana variations and pincha mayurasana consciously tried to let go of any "imperfections." I kept my focus inside and on my mat. I let go of judgement, I didn't look around to see the other people in the yoga room and I came closer to my perfect than I ever have. It felt amazing....and a lightbulb went off.

I have short humeri. My upper arms are just short. My elbow doesn't even reach my floating rib. How could I have never noticed this before in my life?

This lightbulb was more like a flood light. It allowed my heart to soften for myself. My palms have never reached the mat in staff pose. I always attributed it to extra padding around my waist and hips. On Tuesday I realized that is not the case. I could be a string bean, with 10% body fat and my palms would still not reach the mat in staff pose. My palms will never reach the mat in staff pose. I have short humerus(es).

I find it almost ridiculous that it took me over 10 years of practice to come to this conclusion. But we're all works in progress right? Each one of us is IMperfect. And that is ok.

Have you ever had a lightbulb moment over your IMperfect..ions?

Keep it Fresh!

Terra

Decadent Organic & Fair Trade Chocolates

Chocolate...how we love thee! Unfortunately, conventional chocolate production isn't good for the earth, fueling wars in Africa, engulfing rain forests, spreading toxic pesticides and paying out meager wages (especially to child workers). But luckily for chocoholics there is a sweet story as well, with organic and fair trade chocolate becoming much more widely available.

When choosing chocolate, opt for the dark varieties that contain 65 percent or more cocoa solids. These chocolate varieties possess a richer flavor with more complex notes without the cloying sweetness of milk added to it. Plus, you will get all the health benefits of the cocoa bean because dark chocolate has had little of the nutrient-robbing mass production manufacturing process applied to it.

Expecting or shopping for chocolate for Valentine's Day? Here are a few of the best organic and fair trade chocolates out there that you can find at any health food store, Whole Foods or even your local supermarket!

Endangered Species Chocolate
Endangered Species Chocolate donates 10% of its net profits to help support at-risk species, habitat and humanity. These delicious chocolates are made with ethically traded, shade-grown cacao and are certified organic. Indulge your sweet tooth and know that your money is going toward the greater good. Plus, there are cute animals on the package. ;) The one with the toucan is my favorite one!

Dagoba Organic Chocolate
If variety is the spice of life, the Dagoba Organic Chocolate Sampler is a must. This selection is deliciously Twilight-themed, with "Eclipse" and "New Moon" bars. The fine organic chocolate bars also come in flavors like lavender and roseberry, and each bar is wrapped in 100% recycled paper, with biodegradable labels.

Green & Black's Organic Chocolate
A bar of organic chocolate and champagne for two. Sounds pretty romantic to us! Green & Black's controls every step of the chocolate-making process from "the bean to the bar," paying Belize cocoa farmers fair trade prices and supporting their cooperative. And earlier this year, they announced their commitment to move their entire line to Fair Trade Certified in the U.S.
Their dark chocolate ginger bar is straight from the heavens...it's my favorite!

Happy Valentine's Day!

Keep it fresh!
- Lauren

10 Reasons to Eat Your Greens

Did you know that greens are the most missing food group in the modern American diet? It's true! Eating greens will help to build your internal rain forest and protect your body from viruses. Here are 10 more reasons to eat greens on a consistent basis:

1. Greens help to purify the blood.

2. Greens help prevent cancers.

3. Greens are high in calcium, magnesium, iron, potassium, phosphorous and zinc.

4. They are packed full of micronutrients and phytochemicals.

5. Greens contain vitamins A, C, E and K.

6. They help to strengthen the immune system.

7. Eating plenty of greens will help improve circulation in the body.

8. Greens contain fiber that the body needs to function optimally.

9. They also contain folic acid and chlorophyll.

10. Eating green vegetables helps life the spirit and eliminates depression.

What Are Greens?

There are many types of green vegetables to choose from. Find some that you enjoy eating and eat them often!

Dark leafy greens include broccoli, kale, bok choy, napa cabbage, collards, mustard greens, watercress, broccoli rabe, dandelion, arugula, endive, chicory, lettuce, spinach, swiss chard & beet greens.

How to Cook Greens

1. Wash greens well to remove any dirt or sand.

2. Remove the stems if they're thick. Don't toss them; chop them into bite-sized pieces. You can cook them later or eat them with the greens. (They'll take a little longer to cook, so start them first.)

3. Boil the greens for 3 to 5 minutes in salted water, or until just tender. (Add the stems a few minutes before the leaves.)

4. Steam the greens for 2 to 3 minutes.

5. Braise greens by heating a little olive oil over medium heat. Add some minced garlic and red pepper flakes and sauté for 30 seconds, then add the greens, along with the water that clings to their leaves from washing. Sauté the greens until they're slightly wilted, then cover and braise until tender (just a few minutes). Season with salt and pepper.

6. Pair greens with beans such as chick peas (garbanzo beans) or white beans. The beans make for a hearty dish and mellow out the taste of the greens.

7. Spruce up greens with diced tomato and a dash of lemon juice or hot pepper sauce.

8. ENJOY!

Keep it fresh!
- Lauren

Superfruit: Goji Berries!

Goji berries – pronounced “go-gee” – are a recent hot commodity in the increasingly trendy high-end health food industry. They are a nutritious powerhouse, packed with antioxidants and are so very tasty! Discovered in the Himalayan Mountains, Goji berries are regarded in the Orient as an anti-aging, strength-building superfood. This sacred Goji berry is so cherished by Tibetan monks that they traditionally honor it for a two-week celebration at the end of every year. Dried Goji berries are a deep-red fruit, about the same size as a raisin. It is very sweet, slightly sour and tastes somewhat like a cross between a cranberry and a cherry. They have a similar shape and chewy texture as raisins. A good daily intake of Goji berries is 3-4 tablespoons. Read below for 10 great ways to incorporate them into your diet!

Benefits of Goji Berries

Goji berries have been used for 6,000 years by herbalists in China, Tibet and India to protect the liver, help eyesight, improve sexual function and fertility, strengthen the legs, boost immune function, improve circulation and promote longevity.

Goji berries contain the complete spectrum of food antioxidant carotenoids, including beta-carotene (a better source than even carrots) and zeaxanthin (supports the eyes). The Goji berry is among the highest source of carotenoids of all known common foods. Gojis contain 500 times the amount of vitamin C, by weight, than oranges making them second only to camu camu berries as the richest known vitamin C source on earth. Plus vitamins B1, B2, B6 and vitamin E are bountiful. About 11mg of iron per 100 grams can be found in the Gojis, as well as betasisterol, sesquiterpenoids (cyperone, solavetivone, an anti fungal compound), tetraterpenoids and betaine for digestion. Goji berries also contain polysaccharides, which support the immune system. Goji berries are high in essential fatty acids, the healthy omegas, which are required for the body's production of hormones and the smooth functioning of the brain and nervous systems. In particular, linoleic acid is abundant.

Also, goji berries are safe and healthy for kids!!! Yay!

10 Ways to Add Goji Berries to Your Diet:

1. Eat Them Up!
Delicious by the handful. Eat as little as 1-2 tablespoons of dried fruits every morning and evening. Keep some dried Goji berries at work, it is a healthy snack to eat in between meals. To soften the dried berries, soak the berries overnight in a glass of water and drink the water as well as eating the soaked berries.

2. Goji Juice
Add a handful of dried Goji berries to a glass of water and let them sit and hydrate for a few minutes or all day as you drink your own Goji berry juice, chewing the Gojis as you drink. It is a great pick-me up between meals and the most delightful way to enjoy a glass of water.

3. Goji Shake
Blend 2 tablespoons of berries with your favorite juice to make a healthy drink. Use your imagination. Blend together equal amounts of dried Goji berries, blueberries, cherries, peaches, apples, raspberries and blackberries. Put in a blender and add a cup of water or orange juice for easier blending.

4. Goji Tea
Boil 1 tablespoon of Goji berries, make a Goji berry tea and drink it every day. It helps to alleviate the effects of high blood pressure and high blood sugar. It also helps you to loose weight.

5. Goji Stew
Stew (organic, free-range) pork, beef, chicken or fish, add 1-2 tablespoons of Goji berries 10 minutes before the meat is done.

6. Goji Breakfasts
Mix 1 tablespoon of Goji berries with your cereal/muesli or yogurt to make a healthy breakfast.

7. Goji Salad

Add some pre soaked dried Goji berries to your salad mix. Or throw them on dried for some texture.

8. Goji Rice Dishes

Add a handful of Goji berries to rice dishes and stir-fries. The warmth helps them soften and expand, adding a sweet burst of flavor to your meals!

9. Goji Breads
Use dried Goji berries to make banana bread, muffins or fruit cakes just like raisins. Goji berries provide much more nutrients than raisins.

10. Goji Energy Bar
1 cup of dried Goji berries
½ cup nuts (almonds or cashews are good)
½ tablespoon of honey or maple syrup
mix in food processor. Then press into pan and refrigerate.

For a variation, add any of the following:

½ tablespoon coconut oil
¼ cup pumpkin seeds
3-4 dates
1-2 tablespoons cacao beans or cacao powder
1 tablespoon shredded coconut
1 teaspoon spirulina or chlorella
a dash of vanilla extract

Depending on your choice of ingredients, you may add more sweetener, dates, or coconut oil to better hold the mixture together.

Possible drug interactions - Goji berries may interact with anticoagulant drugs (commonly called "blood-thinners"), such as warfarin (Coumadin®). There was one case report published in the journal Annals of Pharmacotherapy of a 61-year old woman who had an increased risk of bleeding, indicated by an elevated international normalized ratio (INR). She had been drinking 3-4 cups daily of goji berry tea. Her blood work returned to normal after discontinuing the goji berry tea.

Keep it fresh!
- Lauren

January Vision Board Workshop

This January 3HC will be holding aVision Board workshop! Come Join us to create your vision of a healthier, happier you in 2011!! We will supply everything you need, but feel free to bring anything additional that inspires you!

Join us on Saturday, January 29th from 12 - 2pm at Fair Haven Yoga Studio.

January Lunch 'N Learn

ATTENTION: The folowing Friday Lunch 'N Learn at Fair Haven has been moved to 11:30am! The Colts Neck lunch will still be held at 12pm on Saturday. Sorry for the inconvenience.

3HC will be holding TWO Lunch N' Learn workshops next weekend! Come join us and we will feed your brain with lots of yummy information. Bring a healthy (teehee) bagged lunch to feed your belly.

First join us on Friday, January 14th at **11:30am** at Fair Haven Yoga Studio. The topic du jour will be Weigh Less, Live More. Come learn why diets don't work and learn lasting, safe and effective ways to loose weight while feeling satisfied!

Next join us on Saturday, January 15th at Colts Neck Recreation and Parks for a lesson in NUTRITION 101.

Is your New Year's resolution to get healthy but you don't know where to start? Come join us to learn the basics of following a healthier and happier lifestyle!

The Conscious Connection: 3HCs, Interview with Lauren Forney

The other night I had the pleasure of meeting Anthony, the head publisher and founder of the Conscious Connection. We immediately got along since we share a similar passion for enlightened living. He interviewed me about 3 Healthy Chicks! Please click on link below-

3 Healthy Chicks: An Interview with Lauren Forney

The Conscious Connection is a digital magazine for 21st century cultural creatives. They represent the next great leap in the evolution of media. Their vision is an enlightened world where human beings recognize their inherent oneness with one another and can become empowered to co-create a future of peace & social harmony.

Keep it Fresh!

- Lauren

January Healthy Happy Hour: The Downtown

Natural Awakenings January 2011 with 3HC Shout Out!

3 Healthy Chicks are starting the year off right, with a fresh write up about us in NJ's Natural Awakenings Magazine!! Snag a copy of this FREE informative health magazine the next time you're out grocery shopping and turn to page 9 to see us!

Lunch N' Learn 12/10: SUGAR BLUES

3HC's Lunch N' Learn will be this Friday, December 10th at 12pm at Fair Haven Yoga Studio and it will be on SUGAR BLUES.

White stuff have you down? Learn how to replace harmful refined and processed sugars with natural and healthier alternatives!

Bring a healthy (teehee) bagged lunch if you'd like!