Weekly Menu for March 2, 2014

entree: Mung Bean Congee
entree: Vegetable Stir Fry
entree: Deconstructed Reuben + Slaw
entree: Bolognese + Gluten-free Pasta
soup: Mulligatawny Soup
salad: Spiced Carrot Salad + Nuts
grain: Cilantro + Lime Brown Rice
vegetable: Roasted Cauliflower + Beets
breakfast: Macrobiotic Scramble + Seaweed Salad
breakfast: Gluten-free Raspberry + Almond Steel-Cut Oats
breakfast: Maple + Pumpkin Corn Cakes
dessert: Chocolate Brownies
snack: Sun-dried Tomato Basil Flax Crackers + Garlic Cashew Cheese

Spring Detox Retreat

Kick off Spring with Kombu Kitchen with a Detox Weekend Retreat May 9th – 11th!

Shed the heavy, sleepy effects  of winter and get energized to Spring forward on your healthy path! Our own Holistic Nutrition Coach Christy LeMire collaborated with Chef Kristen Thibeault and Carrie Tyler, Movement Instructor & Founder of Rasamaya to design a weekend of true bliss! Through cleansing vegan meals, movement, meditation, wellness education, massage and more you will rejuvenate your mind, body and spirit.

NOURISH YOURSELF & INDULGE IN:

MOVE YOUR BODY WITH:

  • 1 Detox Yoga Class
  • 1 Heated Yoga Flow Class
  • 1 Restorative Yoga Class
  • 1 Barre Class

LEARN & BE INSPIRED BY:

  • 1 Nutrition Workshop
  • 1 Wellness Workshop
  • Guided Meditation
  • Guest speakers
  • Self care & reflection exercises

PAMPER YOURSELF WITH:

RETREAT DATES
May 9th – May 11th Friday evening through Sunday afternoon.

LOCATION
The retreat will be held at Rasamaya’s beautiful new studio facility on Low Street in Newburyport, MA.

ACCOMODATIONS
Joining us from out of town? We have arranged for a variety of beautiful local options at discounted rates!

COST
$350 includes all classes, workshops, food and massage. Pre-registration required.

REGISTER HERE!

For more information, please contact Christy LeMire at christy@kombukitchen.


Weekly Menu for February 23, 2014

entree Roasted Coconut Sweet Potatoes + Lemongrass Chickpeas
entree Ratatouille
entree Jambalaya
entree Quinoa + Mint + Grapes + Candied Tempeh
soup Corn Chowder
salad Supergreen Sprout Salad + Green Goddess
grain Barley Pilaf
veg Black Sesame Kale & Collard Greens + Roasted Carrots
breakfast Mocha Chia
breakfast Tofu Scramble + Faux Bacon + Homefries
breakfast Goji Berry Granola
dessert Cinnamon Apple Bundt Cakes + Maple Glaze
snack Spiced Candied Nut Clusters

Are you D Deficient?

Growing up amidst long cold New England winters, I noticed something year after year. Right about when February rolled around I would start to retract inward, feel the desire to go into a hibernation of sorts and feel a bit depressed. I was also hit with cold after cold, constantly hitting the tissue box and medicine cabinet. Intuitively, I knew that this annual occurrence that seemed to plague me until the temperatures began to rise and I could finally get back to spending time outdoors, was in part caused by the lack of exposure to the sun. Those first days of Spring felt like a weight lifted off my shoulders! This even continued during my years in California working inside an office most days. Somewhere along the way, I learned about Vitamin D and the connection between my exposure to the sun and my body’s winter weakness was more solidified. Now I realize how crucial this one element is in my body for so many reasons.

Why do you need Vitamin D?

It has long been known that Vitamin D plays an important role in our bodies’ ability to properly absorb calcium, but only more recently has research shown that lack of vitamin D can also effect our immune system and our overall mood. Vitamin D deficiency also contributes to a laundry list of diseases including Diabetes, Osteoporosis, Alzheimer’s and multiple forms of Cancer.

How do you know if you are deficient? 

Studies show that the majority of Americans experience Vitamin D deficiency, especially during the winter months. You can find out by a simple blood test from your doctor. The good news is that a healthy body can produce high amounts of vitamin D naturally by a short amount of exposure to the sun’s ultraviolet rays. Just 10 minutes in the sun can produce up to 10,000 units! This is well over the standard recommended daily amount. This will differ depending on the season, your distance from the equator and skin tone. Your body will self-regulate and only produce as much Vitamin D as it needs.

What if I can’t get enough direct sunlight?

This can be challenging in certain climates and indoor lifestyles. Also, Vitamin D cannot be absorbed through clothing, glass or even a low SPF sunscreen. You may be wondering why you can’t eat your vitamin D? Unfortunately, Vitamin D is not easily obtained through food. Eggs, certain fish and mushrooms are foods that naturally include it and many milk and cereal products are fortified with it, but even if you eat large quantities of these foods, you will likely only get up to 10% of what your body needs daily. So, we often must turn to supplements to bring our Vitamin D levels back to normal.

What kind of supplement should I take?

Be sure to choose a Vitamin D3 supplement, as it is much more effective than D2. I recommend choosing a liquid form over a pill which will help ensure full absorption. A drop or 2 can be taken orally or added to a glass of water. I recommend most people take at least 1,000 IUs (International Units) daily, although you may need more if you are highly deficient or treating an illness or depression.

D deficiency can absolutely be reversed and with little effort, but it may not happen overnight. It can sometimes take months of consistent supplementation or unmasked sun exposure in small doses to regulate your Vitamin D levels.

Many doctors have been quoted about the importance of Vitamin D for its cost effective and profound effect on overall health and consistent anti-cancer benefits. So, what are you waiting for? Get your D checked today!

Well wishes,

Christy

Detox Survey: Share Your Experience!

Have you ever done a cleanse or detox?

Researchers at Simmons College in Boston asked Kombu Kitchen to help gather information about cleanse and detox diets and the lifestyle habits of those who follow these types of diets. Data gathered from this survey may be published in a research article. Completion of the survey should take less than 15 minutes.

Click here to take survey

Participation in this survey is completely voluntary. Completion of this survey in part or whole indicates consent. The survey may be stopped at any time by closing the browser window, though we hope you complete it in its entirety.

All responses are confidential. Every precaution shall be taken to protect your privacy and the confidentiality of the records and data pertaining to you in particular and the research program in general.

This study is being conducted by researchers at Simmons College in Boston, MA and has been approved by their institutional review board. If you have questions regarding your rights as a research subject, please contact the Simmons College Human Protections Administration in the Office of Sponsored Programs at 617-521-2415 or email valerie.beaudrault@simmons.edu.

Click here to take survey

Thanks for your help! We look forward to hearing the nationwide results so we can continue offering you the best cleanse options possible!

Well wishes,

Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

 

Weekly Menu for February 16, 2014

entree: Black Rice Burger + German Pickles + Green Bean Potato Salad
entree: Quinoa Millet + Sweet Potato + Orange
entree: Ful Madames + Carmelized Onions
entree: Stir-Fry + Tempeh Crumble
soup: Wedding Soup
salad: Mixed Greens + Balsamic Dressing
grain: Brown Rice + Amaranth + Hemp
veggie: Garlic Greens + Balsamic Brussels Sprouts
breakfast: Pumpkin Polenta + Pecans
breakfast: Chai Chia
breakfast: Granola
dessert:Chocolate Mousse
snack: Hummus + Crackers

Superfood Spotlight: Hemp

Hemp is often misunderstood, associated with psychoactive marijuana since both come from different varieties of the Cannabis plant. But don’t worry, hemp is not a drug and it will not get you high!

Also known for it’s durable fiber which is often used to make fabric, the hemp plant is actually considered one of the most nutritious plants in the world. It produces small, edible seeds which are mildly nutty in flavor and packed with healthy goodness. In their raw form, hemp seeds are a complete protein and therefore an ideal plant based protein source especially perfect for vegetarians, vegans and raw foodies. Easily digested, hemp is also notably high in iron, magnesium, vitamin E, amino acids and essential fatty acids. It has an omega-6 to omega-3 ratio of 3:1 which is closest to the World Health Organization’s recommendation of a dietary 4.0 average. Essential fatty acids are extremely important for heart health.

 Using hemp as a healthy fat source in place of saturated fats has been known to:

– Reduce blood cholesterol levels

– Decrease cellular buildup in arteries

– Reduce risk of heart disease and sudden cardiac arrest

Hemp has also proven to help with muscle recovery after workouts. It is a great food choice for growing children and adults alike. Hemp seeds can be eaten raw, sprouted, ground into meal, flour or powder, made into milk, brewed as tea or pressed for oil. Hemp is used in a variety of different foods and products and recipes. I love adding hemp seeds to my smoothies, baked goods and salads. Chef Kristen uses hemp in many ways including putting hemp seeds in granolas, pesto and tabbouleh, using hemp milk when making whole grain hot cereal and adding hemp oil to salad dressings.

How will hemp heal you? To learn more, contact me anytime at christy@kombukitchen.com.

Well wishes!

Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

Weekly Menu for February 9, 2014

entree Mung Bean + Pomegranate + Mint + Beet
entree Pad Thai
entree Mushroom + Barley Risotto
entree Smoked Tofu + Garlic Greens
soup Curry Lentil Stew
salad Chopped Salad
grain Tabbouleh (Buckwheat + Hemp)
vegetable Roasted Rainbow Carrots + Bok Choy
breakfast Breakfast Burritos
breakfast Banana NoGurt
breakfast Sweet Potato + Coconut Muffins
dessert Coconut Macaroons
snack Beet Hummus

15 Reasons to Reduce Sugar

Most people love the taste of sweet things. Luckily nature has provided us with some wonderful sweet foods like fruit and sweet vegetables. Beans and grains also contain naturally occurring sugar which provides enzymes, proteins, vitamins and minerals. These sugar sources are natural carbohydrates which, when eaten in moderation and digested properly, break down slowly in the body and create even and lasting energy. Blood sugar levels rise and fall gradually and safely. All is well in the world. Sounds great, right?

Enter refined sugar.  

Also most commonly known as sucrose, refined table sugar has a much different effect on the body. Rather than providing essential nutrients, it requires minerals and enzymes to digest and absorb. The body has to call upon it’s stored resources to process refined sugar. This diminishes the body’s energy and sabotages blood sugar levels causing an almost immediate spike and then a crashing fall. This can lead to extreme and unexpected changes in mood, emotion and behavior. The highs can make us feel great, energized and uplifted, but they are followed by sudden lows which leave us tired, weak, sad or irritated. We are left with need for more sugar to feel better again. This can very quickly become a vicious cycle, difficult to break.

Sugar is truly an addictive substance. Within a short time of consuming even a small amount frequently and consistently, it causes strong cravings for more. Trying to quit sugar can cause withdrawal symptoms including extreme cravings, headaches, fatigue and mood swings.

The obvious sources of sugar are the usual candy, ice cream, cookies, donuts, etc. But sugar is also often added to things like cereal, pasta sauce, canned vegetables, nut butters, protein bars and even baby food. When viewing ingredient lists on packaged foods, you may see sugar hidden under names like fructose, dextrose, glucose, maltose or corn syrup. It is important to also be conscious of drinking large amounts of sugar in soda, concentrated juices and coffee drinks. One flavored latte can have the same amount of sugar as three cupcakes!

So, why is it important to limit your sugar intake and choose naturally sweet foods?

Here are 15 ill health effects sugar consumption can lead to:

– Headaches and migraines

– Fluid retention

– Increased cholesterol

– Skin aging and acne

– Improper absorption of calcium and magnesium

– Obesity

– A taxed immune system

– Diabetes

– Depression

– Osteoporosis and arthritis

– Prostate cancer and ovarian cancer

– Hypoglycemia

– Alzheimer’s disease

– Heart disease and emphysema

– Cardiovascular disease

Here at Kombu Kitchen, we are committed to creating balanced meals, eliminating refined sugars and offering natural sweets that leave you nourished and satisfied. If you have questions about how you can successfully curb your cravings and reduce your sugar intake with ease, contact me at christy@kombukitchen.com. We are here to support you on your healthy path!

Well wishes,

Christy

Christy LeMire, CHHC
Holistic Nutrition Coach

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