Veggie Prep + Fall Veggie Recipes

I don't know about you, but my life is pretty hectic sometimes. A million things can be pulling me in different directions causing me to get in an eating slump pretty dang quick! This last week could have been a prime example.  I took a trip to my parents' home in Wisconsin to visit and catch up on some family time.  Wisconsin is such a beautiful, wild place. I love to soak up the quiet, peaceful mornings and take them back on the road with me as we travel for work.  As many of you know, nothing can set off an eating extravaganza like a mini-vacation. It's the perfect storm for over-indulgence on unhealthy choices. I'm all for vacationing and splurging and treating yourself here and there, but if left unchecked those nasty little choices can become habits when you get home.

Turning a blind eye to all the glorious, golden cheese in Wisconsin, I decided to use my parents' large kitchen to do some veggie prepping and stock-piling healthy foods to bring home with me.  My first stop was their local Farmer's Market.

Anyone living in the Minneapolis Metro Area, (Western Wisconsin included) needs to check out their local farmer's markets.  Ya'll have these amazing farmers both local Wisconsinites and the beautiful Hmong immigrants. Hmong are immigrant farmers typically from the hills of Laos who were refugees settled in the US after fleeing from the Laotian Civil War.  The Hmong people are some of the best farmer's I have ever met. They are kind and generous with their crops and can grow vegetables & fruits in ways not many can.  Their produce is just spectacular!  So I loaded up on Fingerling Potatoes, Green Beans, Hmong Long Beans, Beets, Purple Onions, Lettuce, Jicama and Cucumbers! And all for such great prices.

I headed back to the house and began trimming my beans, scrubbing my potatoes, boiling the beans and blending my cucumbers.  I'll explain more in depth on the cucumbers as I can see you scratching your head and thinking I'm crazy :)

After trimming my green beans, I blanched them in boiling water until they turned bright green, maybe a minute or two. I pulled them out and plopped them in an ice bath to stop the cooking process. After they had cooled, I packed them in quart sized baggies for the freezer. These green beans come out of the freezer super fresh after thawing and can be eaten with hummus as if they were fresh or added to a number of recipes! I'll list a couple of my favorites below.

The beets are one of my favorites. (They never used to be!) I trim the top and bottom of each beet, tossing the beet greens as they as look pretty ragged.  I plop them in boiling water and let them cook anywhere from 15-40 minutes depending on the diameter of the beets.  I try to boil like sizes together so they all get done at the same time. A simple fork test by piercing the beets will tell if they're done. Kinda like a baked potato.  I immediately drain them and refill my pot with cold water. I let them sit for 5 minutes to cool so I can handle them. After they've cooled slightly, I begin peeling the rough skin off.  Not with a pairing knife, but with my hands alone. By boiling and then cooling the beets, the skin slips off them very easily.  After they're peeled, I cube or slice them and pack them into quart sized bags for freezing. Beets thaw VERY well and do not change in texture or taste in the least bit.

Lastly I began prepping my cucumbers. I'm not a huge fan of cucumbers, but I do love Cucumber Water. Cucumbers are a natural diuretic, meaning they help reduce water weight and help the body flush itself of excess sodium. But they don't keep in the fridge very long, so "stocking up" can be difficult, but I found an easy way.  I first peel my cucumbers completely.  Peeling them will remove any gritty or tough textures when blending.  Then into the Vitamix Blender they go! Once they're liquified I pour them into a ice cube tray and freeze them! With every glass of water I drink, I remove a cucumber puree cube from the freezer and add it to my glass! Fresh Cucumber Water!

With the last of my produce, potatoes, onions and jicama, I simply keep those on the bottom of my refrigerator in the vegetable crisper. Important note: Do not store potatoes and onions together as they encourage spoilage of one another.

Recipes:
Bacon Wrapped Green Beans
Green Beans with Red Pepper and Garlic
Steamed Green Beans with Carrot Dill Dip

Ruby Red Beets & Carrots with Dill
Roasted Beets with Balsamic Glaze
Beet Chips

What is Leaky Gut? How to Heal Your Digestive System

Leaky gut syndrome is a condition of the digestive system characterized by increased permeability of the intestinal lining, allowing pieces of undigested food and other toxins to enter the bloodstream where they do not belong.

This process activates the immune system in an effort to eliminate the foreign substances from the body, and thereby causes inflammation. The result is a wide range of physical symptoms such as bloating, multiple food sensitivity, headaches, eczema, and chronic fatigue, among others.

Essentially this means that having a leaky gut can seriously impair your overall health, and you could have it without even knowing! It also doesn’t help that it goes mainly undiagnosed by many mainstream medical professionals because they tend to focus on treating the presented symptoms, not the underlying root cause.

A multi-pronged approach is often necessary in order to heal a leaky gut. A balance of a wholesome natural diet, stress-reduction, supplementation, and a generous dose of patience are all required.

The following recommendations will help you begin to regain digestive balance, as you work with a wellness professional to measure your progress:

Eat alkaline foods
Alkaline foods contain natural anti-inflammatory and anti-oxidant compounds, which reduce inflammation, fight free radicals, and aid in the healing process. Not to mention they also play a role in naturally increasing energy and boosting overall health! Such foods include most raw vegetables and fruit, apple cider vinegar, and certain herbs and spices such as ginger.

Consume whole foods that are high in zinc and vitamin D
These nutrients are especially helpful at healing the intestinal lining and can be found in pumpkin seeds, salmon and other fish, garlic, dark chocolate, eggs, shitake and button mushrooms, and of course sunshine! Supplements can also be beneficial if your healthcare professional recommends them.

Reduce stress
It is important to avoid stress as it suppresses the immune system, prevents healing, and could contribute to greater intestinal permeability. Even if you have a busy lifestyle, there are many simple ways to limit the daily stress in life.

Avoid sugar
Sugar and starchy foods contribute to an overgrowth of yeast, which attaches to the intestinal lining to cause inflammation and thwart the healing process. Low glycemic fruits are OK if eaten sparingly and if your condition is not severe. However, you may want to experiment by avoiding fruit completely for 2 weeks, and reintroducing it slowly to see how you react.

Consume probiotics and digestive enzymes
The restoration of proper intestinal flora is essential to regaining digestive health. Probiotics and digestive enzymes help the gut to effectively break down and digest food, thereby reducing the likelihood of entrance into the bloodstream. These are available naturally in raw and fermented foods.

What have you found helpful in treating a delicate digestive system?

5 Ways to Healthify Your Morning Routine

Morning is a very special time of day because it sets the pace for how the rest of the day will play out. If you wake up cranky, think negative thoughts, and neglect to nourish your mind and body before you walk out the door, you’ll likely find yourself having an afternoon and evening that is equally out of balance and unfulfilling.

If, however, you begin each day by appreciating the opportunity for a new beginning and nurturing yourself in a few simple ways, you’ll quickly find that your mood, energy, and overall health are greatly improved no matter what challenges the day brings.  

Even if you’d prefer to forego morning rituals in exhange for a little extra shut-eye, most of the following practices can be accomplished in 5 minutes or less and provide immeasurable results for your long-term health and happiness.

Here are 5 ways to healthify your mornings:

1. Drink lemon water. The simple combination of warm water with fresh lemon can boost your immune system, alkalize and kickstart your digestion, improve skin health, and hydrate you. Just make sure to drink the lemon water after you brush your teeth because the citric acid could wear down your tooth enamel if followed by brushing.

2. Stretch. Starting the day with some light stretching or yoga will help keep your body strong, nimble, and energized throughout the day. If you’re not sure how to begin stretching, try some basic sun salutations.

3. Meditate. Whether you have 10, 5, or even 3 minutes to spare in the morning, meditation is a wonderful way to establish a sense of inner peace before your active day begins. Simply sit comfortably, focus on you the Lord, and allow His peace to brush away any thoughts. Daily meditation with God can lower stress, balance the hormones, and quiet the mind.

4. Make fresh juice. Enjoying mother nature’s bounty in a glass is an excellent way to nourish your body with vital nutrients after 8 hours of fasting. If you don’t favor a large filling breakfast first thing in the morning, juicing or making a smoothie is a great way to avoid the blood sugar crash of having no breakfast at all. Prepping your ingredients the night before will save you peeling and chopping time in the morning!

5. Journal. Writing about your personal thoughts can be a nice way to connect with your inner self in the morning, before you connect with others. If you don’t know how to begin, simply open open up a notebook, and begin writing. You can explore your dreams or feelings, or write about what you’re grateful for or all the things God has done in your life.

What is an essential part of your morning ritual?

In a Busy World, The Virtue of Doing Nothing

The daily grind of modern life can be exhausting: working full time, going to appointments, running errands, squeezing in grocery shopping, preparing a nourishing dinner, finding time for the gym… the demands can seem endless. When’s the last time you spent an afternoon doing absolutely nothing?

According to a new book from Dr. Matthew Sleeth, taking time to rest and relax may be one of the best things you can do for your health. In 24/6: A Prescription for a Healthier, Happier Life, Dr. Sleeth emphasizes that for almost 2,000 years, Western culture stopped for 24 hours once a week, every week. “Even when I was a child, you couldn’t buy gasoline, you couldn’t buy milk. The drugstores weren’t open. And so society just had a day where they put it in park. That was Sunday until the last 30 years or so,” he says.

Now, in a culture that celebrates being busy, people are on-the-go nonstop – and it’s taking a toll on our health and happiness. Constant stress is causing a growing epidemic of depression and anxiety, Dr. Sleeth says, and stress hormones such as adrenaline and cortisol are linked to obesity and diabetes.

What’s the solution? Blocking out regular time in your busy schedule to rest and recharge. Though Dr. Sleeth recommends an entire day, taking it easy for just a few hours once a week can make an enormous difference in your life. Even if your Monday is busy and stressful, it can be reassuring to know that you have a relaxing and stress-free Saturday to look forward to. For someone who has a sedentary desk job, that may mean unplugging from your computer and going for hike; for someone who spends a lot of time on their feet, that might mean curling up with a cup of tea and a good book.

Whatever you choose, prioritizing unstructured downtime is a crucial form of primary food that will help you relax, appreciate what’s good in your life, and return to your daily tasks with renewed energy and enthusiasm. As Dr. Sleeth emphasizes, “I have many people that I’ve talked to now that have said that keeping one day of rest a week has been the single best thing they’ve done for their marriage, their family, and their spiritual relationship.”

What is your favorite way to relax and recharge?

Living a Life of Simplicity

As humans, we are naturally complex. Evolution, technology, and communication have all contributed to a way of thinking that is intricate, enthralling, and remarkably complicated.  So is it any wonder that slowing down and keeping things simple can sometimes be a challenge?

"It is always the simple that produces the marvelous." – Amelia Barr

As an idea, simplicity is not as easy as it sounds. We have to work hard at eliminating distractions and whittling down our words to convey true meaning. While having ease is something that we all want to achieve, it can seem an elusive – even archaic – concept to incorporate into the whirlwind of everyday life.

"It is far more difficult to be simple than to be complicated; far more difficult to sacrifice skill and easy execution in the proper place, than to expand both indiscriminately." – John Ruskin

With increasing reactions to modern living such as lack of fulfillment in our careers, stress-related diseases, anxiety, and divorce, a daily dose of simplicity could go a long way in helping us reconnect with the things that truly matter.

"We need to learn how to walk the middle path, to be sensitive to the natural flow of events while not throwing away our own determined idea of where we want to go." – Joshua Rosenthal

Here are 5 ways to de-complicate your life:

Do what you love.
Let your heart guide your actions and don’t waste your precious time doing things that deplete your happiness. This might require some planning, but once you liberate yourself of the burden of incongruity, life will flow much more smoothly.

Don’t try so hard.
There is a big difference between putting energy into things that are important to you, and creating unnecessary pressure for the mere attainment of the next goal. If you’re working yourself into a tizzy for reasons that don’t boil down to health, happiness, or love then stop, take a deep breath, and reevaluate.

Simplify.
Be mindful of signs that you’re over-complicating something trivial. Whether you’re a busy executive planning your next big promotion in the company or a working parent trying to balance the needs of those around you, remember to check in with yourself and consider whether your efforts could be streamlined.

Detoxify your mind.
Are you stuck in a cycle of negative thoughts? Do you spread yourself too thin in an effort to accomplish several goals simultaneously? Are you fearful of the future because of all the expectations you’ve built up in your mind? Let it go, as much as you can. Instead, focus on taking care of yourself and enjoying the company of your loved ones. Trust that the rest will fall into place.

Play.
Most people take life too seriously and make little time for good ol’ fashioned fun. Don’t live a fun-free life!  Play hookie once in a while, scrap the to-do list, and let loose!

What’s one way you can simplify your life today?

5 Ways to Enjoy Your Work

Beyond being an unofficial end of summer celebration, Labor Day is also the time when we reflect upon the contributions we’ve made to the world via our professional endeavors.

So how are you feeling about your work? Are you fulfilled and enthusiastic about being back at the office tomorrow, or considering a change to something more enjoyable? Either way, we’ve got some great tips to help you thrive in the workplace. Don’t let another year go by without taking the next step in creating the career of your dreams!

Here are 5 ways to enjoy your work:

1. Appreciate. Having gratitude for the elements of your job that you like can help create an abundant mindset, which increases your productivity and satisfaction. Consciously appreciating the good parts can also help naturally attract more positivity into your life.

2. Create goals. If there’s anything in your career that you’d like to change or improve, set a clear goal and take action to materialize it. Your circumstances are more likely to shift if you become proactive in creating what you want.

3. Communicate. Whether it’s speaking up to ask for a promotion, practicing the art of listening, or developing your unique creative style, communication is vital to success. Consider an area of your work that could use finer articulation, and make a point to strengthen this skill.

4. Personalize your environment. Since you spend a great deal of time in your workspace, it’s important to make it comfortable. Having a plant, a photo of a loved one, or an assortment of your favorite teas can go a long way in reducing stress and making you feel more at home.

5. Grow. It is beneficial to see every experience as an opportunity to learn and expand your knowledge. How can this apply to you? Does it involve taking a weekend course to learn a new skill, making a change in your approach to certain projects, or reaching out for support? Even if this means leaving a career you invested a lot of time in and starting something newinstead, be continually open to the possibility to further growth.

How do you celebrate your work?