Weekly Menu for January 5, 2014

entree: Mung Bean + Beets + Pomegranate + Mint
entree: Gluten-free Pad Thai + Tofu
entree: Curry Chickpeas + Coconut Sweet Potatoes
entree: Buckwheat Power Salad
salad: Mixed Green Salad + Balsamic Vinaigrette
soup: Roasted Fennel Green Goddess
grain: Quinoa + Amaranth
veg: Carrots + Bok Choy
breakfast: Apricot Power Bars
breakfast: Peach Mango Chia
breakfast: Tofu Scramble + Faux Bacon + Kale
dessert: Almond Butter Cookies
snack: Kale Chips

Setting Attainable New Year’s Goals

New Year’s Day! It may start off with sleeping in, nursing fatigue or a headache from a little too much celebratory bubbly…but inevitably it becomes a day of thought, intention and planning for the future. A day of rebirth, renewal, and the all mighty RESOLUTION! Perhaps you make a list of all the things you plan to accomplish in the New Year or the things you want to improve. For so many of us, these lists include commitments to bettering ourselves, eating right, exercising more, loosing weight, or getting more sleep.

That coveted New Year’s Day is full of hope and confidence! Setting goals is the fun part. Then January 2nd comes…the day of implementation. And for many this is the day that resolutions loose steam or immediately tank. Some of us are able to stick to a plan for a a few days, a few weeks, even a few months! For a select few, the changes necessary to make their resolution sustainable do happen and they reach and maintain their goal. However, most of us don’t make it that far and find ourselves making the exact same list next January 1.

You’re probably thinking “Thanks Debbie Downer! You haven’t even given me a chance yet!” My goal is not to set you up for failure. Quite the opposite! My goal is to help you have the ability to reach yours! Setting goals is an important step towards success of any kind. Here are a few tips to help you set achievable goals that will become positive long term lifestyle changes…

Dream
Start by thinking big and long term. What will make you happy and fulfilled?

Shift Your Perspective
Making a list of all the things you “need to do” in 2014 can be daunting and overwhelming. It can feel like your forcing yourself to do things you don’t like. Instead, write down your intentions in terms of how they will make you feel. For example instead of listing “loose 20 pounds” or “stop eating sweets”, write “feel good in my body” or “have more energy”. These are the ultimate goals that you can get excited about.

Identify Importance
Ask yourself why your goal is important? What will it mean for you to make this change? How will it effect your life and the lives of people close to you?

Get Real
Focus in on what you actually believe you can achieve this calendar year. Don’t sell yourself short, but don’t set yourself up for disappointment with extremely lofty goals for the year.

Break It Down
Break down each goal into smaller targeted goals and give timelines to each. What are the action steps that need to be made? In what order? How long will each take? Write each down as these steps are the building blocks to reaching your dreams.

Make A Plan
Put the timeline of each action step on your calendar so it is easily visible and accessible.

Implement
Work the necessary steps into your daily life. Plug your intended actions into your schedule and treat them as you would an important appointment. Make yourself a top priority.

Accountability & Support
Who will be your biggest cheerleader to achieve your goal? Tell them about it and ask for their encouragement. Surround yourself with people who you know will provide positive support and motivation. Perhaps pair up with someone with a similar goal. Be honest with yourself if you know a friend or family member just won’t cut it and bring in a professional coach, counselor or trainer to guide you.

Revisit & Revise
Make it a habit to review your goals often and celebrate what’s going well. If you get off track, don’t give up. Recognize what’s not working and revise your goals and action plan as needed.

Here at Kombu Kitchen, we are routing for you to keep your resolutions and achieve the goals that will bring success, peace, health and happiness to you in 2014! We are here to help and provide you with guidance and support from all angles.

Our New Year’s gift to you is a FREE Goal Setting Session with me, Kombu Kitchen’s Holistic Nutrition Coach!

Schedule your session by January 31st to receive this limited special offer! Contact Christy by emailing: christy@kombukitchen.com

Wishing you a Happy & Healthy New Year!
Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

Weekly Menu for December 29, 2013

entree: Ratatouille
entree: Mung Bean Congee
entree: Mint Tabouleh + Hemp
entree: Orange Quinoa + Sweet Potatoes
salad: Spinach + Cashew Ranch Dressing
soup: Mexican Black Bean
grain: Teff + Brown Rice Pilaf
vegetable: Rainbow Carrots + Parsnips + Kale
breakfast: Granola
breakfast: Banana No-Gurt
breakfast: 10-Grain Cereal + Apple Compote
dessert: Cashew Chocolate Mousse
snac:k Spiced Chickpeas

Superfood Spotlight: Goji Berries

If you have had the pleasure of trying Chef Kristen’s Goji Berry Granola, you know how delicious these little red beauties are, but did you know that goji berries are tiny nutrient powerhouses as well? Also known as wolfberries, they are known to be one of the the most nutritious of all the fruits. Originally found in the Tibetan Himalayas and other subtropical regions such as China and Mongolia, they are now grown in various countries, only to recently become popular in the US. They are revered for their health benefits and commonly used in Chinese medicine to help ailments such as high blood pressure, diabetes, and to promote the health of the eyes, liver and kidneys.

Gojis contain about 20 different vitamins and minerals. To name a few, they are high in antioxidants, beta carotene, iron and vitamins A, C and E. Believe it or not, they are a complete protein, so an especially great addition to a vegan or vegetarian diet.

Gojis can easily be found online or in a health food store or natural grocer. They are usually purchased sun dried and wonderful additions to granolas, trail mix, cereals and oatmeal. They are often used in baking in addition to or in place of raisins or chocolate. They blend very well in smoothies and will soften and sweeten when soaked in water. Sprinkle a top salads or go simple and enjoy as a nice little snack on their own! Great for adults and kids alike.

Are you ready to go goji?!?

Well wishes,

Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

Why You Should Eat Chia

Chia has a new reputation. No longer known as that stuff you spread over a clay pot shaped like and animal, Chia is now famous for being one of the best foods you can eat! The flavorless and gluten-free seeds are filled with Omega 3’s, fiber, minerals, and antioxidants. Chia is super easy to add to meals and can help:

  • Increase energy
  • Regulate appetite
  • Facilitate digestion
  • Strengthen teeth and bones
  • Regulate insulin levels
  • Improve your overall health!

Weekly Menu for December 22

entree: Mung Bean Soba Noodle + Mint + Pomegranate
entree: Kale Stir-Fry + Sesame Tofu
entree: Winter Lentil Salad + Baby Brussels Sprouts
entree: Holiday Pan Roast + Vegan Sausage

salad: Spinach + Curried Carrots + Golden Raisins
soup: Sunchoke

grain: Roasted Fennel Brown Rice
veg: Garlic Greens + Yellow Squash + Roasted Peppers

breakfast: Sweet Potato Hash + Tofu Scramble
breakfast: Mixed Berry No-Gurt
breakfast: Cranberry Orange Muffins

dessert: Pumpkin Mousse
snack: Spiced Nuts

* contains nuts            ++ contains gluten

Surviving the Holidays

The holidays have the potential to be the most exciting and happiest time of the year. Unfortunately the hustle and bustle can start to take a toll on our minds and bodies and manifest in one or more of the following ways:

– fatigue
– stress
– guilt
– bloating/digestive issues
– irritability
– overeating
– illness
– depression

None of these sound fun or represent holiday spirit! Here are a few tips to help you survive and (dare I say?) ENJOY the holidays!

Simplify and prioritize:
When you look back at past holidays, what are the most happy memories that stand out? Think about what really matters and focus on putting your time and energy into those things. Everything else will fall into place.

Team up and delegate:
Hosting a holiday meal or party? Don’t overwhelm yourself with the feeling of having to do it all. Spread the responsibility by asking close friends or family members to each bring a dish, drinks, decorations, etc.

Reduce costs:
Much of the collective holiday stress comes from breaking the budget. Has your gift list gotten out of control? See where you can dial back or propose a gift swap with your friends or family so you are just buying one thoughtful gift instead of many. Plan ahead before heading to the mall to prevent impulse purchases. Think about meaningful gifts that won’t break the bank. Perhaps give the gift of your time by offering to take your nieces and nephews on an outing instead of buying them toys or babysitting for a couple of hours so your friends can go out for lunch.

Let it go:
We often set high expectations of how the holidays should be. We try to precisely recreate past traditions and perfect every detail. Allow yourself to release some of that urge to control and create perfection. Go with the flow and allow for spontaneity and new traditions to blossom.

Breathe:
Never underestimate the power of a deep breath! When your family is driving you crazy, your house guests have overstayed their welcome or the checkout line at the mall is 15 deep…step back, take a few deep breaths and reflect about what you are grateful for in this moment.

Eat consciously and forgivingly:
It is common to overindulge during the holidays only to feel guilty and have trouble getting back on track with healthy habits. Prepare yourself by setting an intention of making a conscious decision to nourish your body in order to feel good and have energy throughout the season with room to really enjoy the foods you look forward to. Does your Aunt make the absolute best apple pie every year? Savor it and feel the love and choose to enjoy that as your dessert instead of mindlessly grazing at the buffet of cookies and candy. Plan ahead by eating a healthy meal or snack before a holiday party to prevent gorging and load up your plate with veggies whenever possible. Make a point to eat a healthy breakfast each day, bring fruit or nuts with you while out shopping and drink plenty of water to keep digestion in balance and blood sugar levels even.

Move your body:
Exercise will help rid your body of extra calories and sugar, uplift your mood and provide an outlet for stress. Schedule walks, group classes or guided home videos into your days. As soon as you start feeling overwhelmed, think about how you can get moving! A little bit goes a long way.

Rest and relax:
Avoid staying up all hours of the night online shopping or gift wrapping. Try to stick to your usual bedtime and allow for some downtime to actually enjoy this festive time with your friends, family and yourself!

Create your own joy:
Not able to be with family this year? Things not going well at work? Relationship on the rocks? If you are feeling down about your personal situation and find yourself comparing your life to others, try and shift your perspective and make the best of it. Reach out to friends to see if you can plan a fun gathering. Volunteer and lift your spirits by helping others in need. Plan some fun and relaxing alone time by treating yourself to a massage, a movie or simply making a nice meal and watching holiday movies at home. Take time to set goals for yourself for the new year to look forward to.

Practice these tips to help reduce stress, remain grounded and stay healthy through the holidays and beyond.

Wishing you a joyful and peaceful holiday season!

Well wishes,
Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

Jay Z and Beyonce Go Vegan

Superstar couple Jay Z and Beyonce have joined the long list of celebrities who have adopted a plant-based vegan diet. Jay Z declared the choice to begin a 22 Day “spiritual and physical cleanse” on his blog stating…

“On December 3rd, one day before my 44th birthday I will embark on a 22 Days challenge to go completely vegan, or as I prefer to call it, plant-based!! This all began a few months back when a good friend and vegan challenged me to embrace a “plant-based breakfast” every day. It was surprisingly easier on me than I thought…

Why now? There’s something spiritual to me about it being my 44th birthday and the serendipity behind the number of days in this challenge; 22 (2+2=4) coupled with the fact that the challenge ends on Christmas day…It just feels right!

So you can call it a spiritual and physical cleanse. I will post my progress… Any professional vegans out there that have any great food spots please help out! Please ha. I don’t know what happens after Christmas. A semi-vegan, a full plant-based diet? Or just a spiritual and physical challenge? We’ll see…”

Joined by his wife Beyonce, Jay Z celebrated his birthday with lunch at my personal favorite LA vegan restaurant Cafe Gratitude. Their menu choices included a kale salad, curried lentils, and corn tacos with butternut squash. They followed the meal with a dairy free chocolate truffle for dessert. Sounds yummy!

Will this cleansing experience lead to a permanent lifestyle change for the famous duo? Only time will tell. My guess is that they will at least begin to incorporate more plant based meals into their diet and make healthier choices moving forward. I believe this based on my experience leading many individuals through vegan cleanse experiences. They always notice improvements in their overall well being including increased energy levels, reduced cravings, better digestion and rejuvenated skin. This often establishes a commitment to making healthier choices ongoing, increasing vegetables and other whole foods and reducing meat and dairy.

Interested in joining Jay and B on their healthy journey? Check out our fantastic cleansesweight loss programs and meal delivery plans! The New Year is a perfect time to reset your body, mind and spirit and learn how to implement healthy change.

All of us here at Kombu Kitchen wish Beyonce and Jay Z all the best as they enjoy the benefits of their vegan challenge and look forward to supporting you to reach your personal goals during the holidays and throughout the new year!

Well wishes,

Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

Terrific Turmeric

I had the pleasure of a personal delivery from Chef Kristen yesterday, and when she saw I was under the weather she told me to warm up this week’s turmeric tonic and it would help me get better. After she left I heated up a mug and opened my computer to figure out why…

I learned that turmeric has been used for medicinal purposes in China and India for thousands of years, and is integral in Ayurvedic medicine. Today it is believed to have a wide range of anti-inflammatory, antibacterial, antiviral, antifungal, antioxidant, and anticarcinogenic properties. In fact, many believe that turmeric helps:

Inhibit the growth of cancer cells
Improve glucose control
Relieve arthritis
Boost the immune system
Prevent/slow Alzheimer’s Disease
Detoxify the liver
Improve digestion
Reduce cholesterol
Maintain skin health
Treat IBD (Crohn’s and colitis)
And much more
Western medicine is catching on, and preliminary research is supporting what alternative practitioners have been saying all along. So if you got a Kombu delivery this week, know that when you are drinking your lemon turmeric tonic, you are likely doing a lot of great things for your body!

In health,
Sheri

Weekly Menu For December 15

entree: Black Rice + Sweet Potato Cakes
entree: Shiitake Mushroom Stir-fry + Seitan
entree: Gluten-Free Penne Bolognese
entree: Raw Kale + Brussels Sprouts + Tempeh

salad: Mixed Greens + Shaved Fennel + Green Apple + Macadamia Nut Vinaigrette *
soup: Cauliflower Leek
grain: Chive Polenta
veg: Asparagus + Zucchini

breakfast: Pumpkin Muffins
breakfast: Coconut No-Gurt
breakfast: Tofu Scramble + Maple Sausage + Kale

dessert: Stuffed Baby Pears
snack: Roasted Chickpeas

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