Gratitude Meditation

With Thanksgiving just around the corner, this is the time of year we often think about what we are thankful for. This can be humbling, offer perspective, and bring positivity to our minds as individuals and as families. Gratitude also often leads to the ability to let go and forgive. Allowing for peace, acceptance, forward movement and openness to opportunity can begin with gratitude.

When done frequently, giving thanks and feeling gratitude can have a profound uplifting effect on one’s overall mood, spirit and health. I like to call this Gratitude Meditation. Finding time each day to think about and appreciate the positive people, things, occurrences and experiences in your life can help change your outlook on past, present or future situations and improve each day.

Try this simple practice when you wake, in the shower, while driving, walking, with each meal, before bed or any moment you have quiet alone time. You will quickly realize how much you have to be thankful for and your heart will warm. Others around you will feel that positivity and a ripple effect will ensue. Change comes from within. Gratitude meditation can be a simple yet effective step towards a healthy transformation!

Sincere gratitude from our kitchen to yours!

Well wishes,

Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

Weekly Menu For December 1st

entree: Rosemary Dijon Harvest Pan Roast with Mushrooms
entree: Quinoa with sweet potatoes + cranberries + Pecans *
entree: Tempeh Stirfry
entree: Red Lentil Dal + Greens
salad: Balsamic vinaigrette + spinach*
soup: Tomato + Vegetable Minestrone
grain: Ginger + Lemongrass Brown Rice
veg: Miso Bok Choy + Carrots
breakfast: Gluten-free 10 Grain + Blueberry Compote
breakfast: Cranberry + Orange Chia
breakfast: Carribean Tofu Scramble + Soy chorizo
dessert: Carrot Cake
snack: Honu Hearth Kale chips

* contains nuts
++ contains gluten

Order by 4pm Thursday for delivery Sunday, December 1st!

Broccoli : the DNA whisperer by Tom Malterre at TEDxBellingham

See how the humble broccoli can help detoxify your body and help your cells repair DNA damage due to environmental factors.


Tom Malterre received both his Bachelor’s and Master’s of Science in Nutrition from Bastyr University and is licensed by the state of Washington as a Certified Nutritionist. Tom travels throughout the United States and Canada lecturing at conferences on topics such as Vitamin D, Gluten Intolerance, and Digestive Health. He empowers people through classes, seminars, and private counseling with his insight and depth of knowledge on the biochemical interactions within our body and their relationship to our diet.

Importance of Hydration

It seems like a simple concept, but drinking enough water is the #1 thing you can do to improve your health. Staying hydrated each day will help keep your body functioning smoothly. Here are a some of the benefits of drinking water.

Weight loss

Next time you think you are hungry between meals, drink a glass of water and wait a few minutes to see if the feeling is actually hunger. Often we confuse hunger and thirst. Clinical studies have shown that people who drink 8 ounces of water before meals consume 75-90 fewer calories per meal. That being said, it is also known that too much water intake during a meal can prevent optimal digestion. I recommend drinking the majority of your water between meals.

Digestion

Water helps ensure regular digestion and colon function. Not drinking enough liquids is a well known cause of digestive issues, especially constipation. Drink plenty of water throughout each day to ensure proper fluid and electrolyte absorption and elimination.

Detoxing

Water helps keep our organs and cells work their best. Specifically our liver and kidneys have the ability to process and flush out toxins more effectively when hydrated. Enough water intake can also keep moisture in the ears, nose and sinuses which will help prevent inflammation of mucous membranes and make you less susceptible to a common cold.

Healthy Glowing Skin

Promote beauty from the inside out! Proper hydration will help prevent dry, red or cracked skin, fine lines and wrinkles and allow for supple, soft skin and a healthy glow.

Aches & Pains

Drinking water has been known to relieve or shorten the duration of minor headaches. Maintaining hydration throughout your life can also help prevent osteoarthritis since the cartilage in our joints is made up of 65 – 80 % water, according to the National Institutes of Health. If properly hydrated, cartilage is more likely to remain healthy and protect the joints.

Fatigue

Dehydration can leave you feeling sluggish or tired. It can also cause mood swings, anger and even bouts of mild depression. If you are experiencing any of these symptoms, try increasing your water intake to see if lack of hydration may be the underlying issue.

So, how can you ensure you are intaking the proper amount of water each day? Start your day with a tall glass of room-temperature or hot water with lemon. Aim for half your weight in ounces of water per day and adjust accordingly to how you feel. If you are thirsty, it is a sign you are dehydrated. You will likely need more water when exercising, in a dry climate and or while spending time in the sun. Try to drink the majority of your water in the earlier part of the day to prevent interrupted sleep. Combining water with fruit or vegetables such as lemon or lime juice, berries, mint, cucumber or oranges will add flavor and may help increase your intake.

Happy Hydrating!

Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

Is It OK to Use My Microwave?

When I decided to learn about the safety of microwaves and their effect on food, I got nervous. What if I found information that made me not want to use my precious, life-saving, because I have two kids and don’t manage my time well and I heat up my Kombu Kitchen food in it appliance? That would not be good. I Googled anyway.

Most sites, studies, and major health organizations say that microwaves are safe if properly used (ie unbroken and you don’t overheat your food), and that they don’t affect the nutrient content of food significantly more than other methods of heating. Phew! Actually, some say that microwaving is better because fewer nutrients are lost in the shorter cook time, including people at Harvard Medical School, but that’s moot.

And the radiation thing? We do use the words “nuke” and “zap” as microwave shorthand, and in the 80s and 90s there were a couple of overseas studies that led to claims that microwaves cause cancer. However, I couldn’t find any scientific data from the last 15 years that has said that. If we believe what we read on the internet (haha), it seems that a microwave emits no more radiation that your computer screen, mobile phone, or TV.

BUT…

Human milk shouldn’t be microwaved at high temperatures because it decreases anti-infective activity, and microwave heating inactivates the cancer-fighting properties of garlic. So clearly there is something that happens in a microwave that doesn’t happen in other methods of heating. Can we be absolutely sure it isn’t doing something harmful to our food?

Chef Kristen chooses not use a microwave for Kombu Kitchen or her family. Nutritionist Christy doesn’t use one either. They feel that if there is a question, it is better not to use it — and they prefer the way food heats more predictably and authentically with conventional methods. Plus, Kristen swears that it takes no more time to heat on a stovetop than it does in a microwave, and she has proven it time and time again.

Me? Well, I had two children without drugs because I didn’t like the idea of messing with nature. It hurt. Was it more painful than the idea of parting with my microwave? I don’t know. Maybe I’ll try to nuke my food less often, but based on what I’ve learned so far, I still feel pretty comfortable using my microwave — as long as I don’t stand in front of it or cook anything in plastic! Oh, and if it’s OK for Dr. Oz and Oprah…

In Health,

Sheri

Weekly Menu for November 17th

French Lentils + Celeriac + Purple Turnips + Baby Brussels Sprouts + Hazelnuts *
Wild Rice + Black Rice + Cranberry + Figs + Mock Turkey ++
Gluten-free Cornbread stuffing + vegan sage Sausage + Pecans + Golden Raisins *
Sesame Tofu + Garlic Greens
Salad: Mixed Greens + Roasted Baby Pears + Candied Walnuts *
Soup: Potato + Leek Soup
Grain: Quinoa + Amaranth
Veg: Kale + Rainbow Carrots
Breakfast 1: Gluten-free Cranberry + Quinoa + Orange Muffins + Cranberry Preserve
Breakfast 2: Pumpkin Spice Chia
Breakfast 3: Fall Scramble + Sweet Potato Home Fries
Dessert: Stuffed Baked Baby Apples *
Snack: Cheesy Kale Chips

* contains nuts
++ contains gluten

Weekly Menu for November 10th

Your Weekly Menu Starting Delivery November 17

Massaman Curry Potato + Chick Peas
Mung Bean Pomegranate Salad + Beets
Szechuan Mock Beef and Broccoli
Barley + Amaranth Risotto + Artichokes + Sun-dried Tomatoes
Grain: Lemongrass Brown Rice
Veg: Brussels Sprouts + Carrots
Soup: Miso
Salad: Spinach + Orange Vinaigrette
Breakfast 1:Blueberry Soy Cream
Breakfast 2:Pumpkin Polenta
Breakfast 3:Protein Almond Clusters
Dessert: Espresso Mousse
Snack: Coconut Cashews

* contains nuts
++ contains glutenRemember to order by 4:00 pm THURSDAY to receive this week’s menu.

How to Adjust to Daylight Savings

Is Daylight Savings Time Depressing?

Daylight Savings Time just ended, and for many it is truly depressing…but maybe for a different reason than you think. Yes, the one hour time difference may impact sleep, mood, and mental clarity a bit, but our bodies will adjust to the 60 minute shift. The reason that this time of year leads to depression is lack of sunlight. Most of us will spend less and less time in the sun over the next six months, which impacts the brain’s production of melatonin —  the sleep hormone. Daytime sluggishness and depression is often the result.

Here are four ways to help you adjust your inner clock and fight the winter blues:

  1. Get Sunlight – Walking to and from your car does not count as spending time outside. To ensure you get the sunlight you need, take a walk at lunchtime, open your car window/sunroof on a bright day, and try to get a few extra rays on the weekends. (If you don’t think you can get enough of the real stuff, consider light therapy.)
  2. Excercise – People who exercise regularly have more energy during the day and sleep better at night. It’s a no-brainer!
  3. Establish a Bedtime Routine – There is a reason children have bedtime rituals. They work. Having a routine that doesn’t include screens (unless you are reading a great book on your Kindle) helps create space between your hectic day and bedtime, and will allow you to fall asleep more easily.
  4. Eat Right – Your food intake affects everything — energy, brain power, health, digestion, sleep, and mood. Pay attention to what you are eating and when, so you can enjoy the benefits of good nutrition and avoid the crashes that come from sugar, junk food, and empty calories.

And, if you can work it in, take a vacation to somewhere warm and sunny this winter. =)

By Kristen Thibeault

Weekly Menu: November 4, 2013

Fava Beans + Cilantro + Cumin
Garlic Ginger Veggie Stir-fry + Sesame Tempeh Crumble
Stuffed Savoy Cabbage
Pasta Prima Vera
Caribbean Quinoa + Pineapple + Roasted Corn
Soup: Mung Bean  Congee
Salad: Mixed Greens + Toasted Walnuts + Balsamic Vinaigrette*
Vegetable Side: Coconut Sweet Potatoes + Greens
Breakfast 1: 10 Grain Cereal + Apple Compote++
Breakfast 2: Banana No-gurt
Breakfast 3: Japanese Macrobiotic Scramble + Seaweed Salad
Dessert: Gluten-free Pumpkin Cheesecake
Snack: House Made Seeded Crackers + Raw Cashew Cheese*

* contains nuts
++ contains gluten

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