Tag Archive for: wellnesswithclaudine.com

Dijon Brussels Sprouts Make Taste Buds Happy

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True or False: It’s the holiday season; therefore, our eating is undoubtedly going to go to shit.

False. Right? So why do we act as if all bets are off until we slog our way through December, filling our pantries and bellies with cookies, booze, or some version of a cheesy-but-waxy bacon dip until January 1 finally arrives?

There’s likely a whole lot of possible answers to that question that could be explored such as both biological and emotional cravings, wacky blood sugar (especially once we start eating the sweets), loneliness, or any other number of feelings we want to numb. But I also think it’s fair to say that simply being around more junk food because we’re attending more parties lends itself to eating more junk food. Agreed?

Even though I’m a health coach, I can’t keep junky food in the house or I will eventually make my way to that junky food. That surprises some people, but it’s the truth; therefore, I limit my exposure by not bringing crap into my house in the first place. It’s a safeguard. What if we rebuffed the notion that everyone gains five pounds in December and did our best to safeguard ourselves instead?

What would happen if we said ‘no’ to the neighborhood cookie exchange?

What would happen if we made a loving deal with ourselves that we could have 1-2 glasses of wine OR a dessert at that party, but that we wouldn’t indulge in both in the same night? Could we do this from a place of self-love and not feel deprived?

What would happen if we tried to fill our bellies first with delicious, nourishing food and told ourselves that we could indulge a little only after we’d satisfied our hunger with real food? It might sound crazy, but with some practice it is possible. Try this: fill half your plate with vegetables, add some protein, and maybe add on a piece of fruit so your sweet taste buds get some attention, too. Still want something else sweet? It’s ok. Find a lovely piece of dessert and savor the heck out of it. At this point your belly will be nice and full and hopefully the sugars in that dessert will be absorbed more slowly and won’t send your blood sugar on a roller coaster.

It’s not what we do every once in a while that steers our health; it’s what we do consistently.

Just as in my last blog post, I challenge you to bring something “healthy” to your next gathering. Nutritious, whole foods can end up being some of the most delicious dishes of the night. Flavor does not have to be sacrificed just because you’re bringing Brussels sprouts, as this recipe will show you. Enjoy.


Dijon-Braised Brussels Sprouts

Serves 4 as a side dish

1 pound Brussels sprouts
1 tablespoon unsalted butter
1 tablespoon olive oil
Salt
Freshly ground black pepper
1/2 cup dry white wine
1 cup broth (chicken or vegetable)
3 shallots, peeled and thinly sliced
2 tablespoons heavy cream (optional)
1 tablespoon smooth Dijon mustard (or more to taste)
2 tablespoons chopped flat-leaf parsley

Trim ends off of sprouts, remove any tough outer leaves, and halve lengthwise. In a large, heavy 12-inch skillet heat butter and oil over moderate heat. Arrange halved sprouts in skillet, cut sides down, in one layer. Sprinkle with salt and pepper, to taste. Cook sprouts, without turning, until undersides are golden brown, about 5 minutes. [Note: If your sprouts don’t fit in one layer, simply brown them in batches, then add them all back to the pan, spreading them as flat as possible, before continuing with the shallots, wine, etc.]

Add the shallots, wine, and stock and bring to a simmer. Once simmering, reduce the heat to medium-low (for a gentle simmer), cover the pot with a lid or foil, and cook the sprouts until they are tender can be pierced easily with the tip of a paring knife, about 15 to 20 minutes.

Remove the lid, and scoop out Brussels (leaving the sauce behind). Add cream and simmer for two to three minutes, until slightly thickened. Whisk in mustard. Taste for seasoning, and adjust as necessary with more salt, pepper or Dijon. Pour sauce over Brussels, sprinkle with parsley, if using, and serve immediately.

In service,
Claudine

Mustard Kale Salad with Roasted Sweet Potato and Apple

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I woke up this morning to snow on the ground for the first time this winter! That’s a big deal to this Minnesota gal who always says, “If it’s going to be cold, I want snow!” And now that I have it, our fresh, wintry white world is reminding me that the holidays are just around the corner.

Do you know what you’ll be making for all of your upcoming holiday gatherings? I’ll be making this mustard kale salad recipe tonight, and my already-watering taste buds are excited both for me and anyone else who tries it.

I wish I could remember where in the world I found this recipe. I didn’t make it up myself. That would have been pure genius. The flavors blend so beautifully; it’s always a crowd pleaser.

So I challenge you to try it, and if you like it bring it to one of your holiday gatherings. More and more I notice that people are gravitating toward healthy food in social settings. Even if they don’t feel confident preparing it themselves at home, most people are curious about new flavors and foods. Perhaps the days of Chex Mix party mix and endless holiday cookies are coming to an end. Who knows, you might be the person who turns a newbie on to kale or sweet potatoes. Wouldn’t that be fun?

Mustard Kale Salad with Roasted Sweet Potato and Apple
Yield: 4 servings

2 sweet potatoes, cut into ¾ inch pieces
6 Tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 Tablespoons fresh lemon juice
2 Tablespoons Dijon mustard
2 bunches Tuscan or lacinato kale, or 1 medium bunch curly kale, washed, stems removed and leaves torn into bite-sized pieces
1 Pink Lady or Honeycrisp apple, diced or sliced
1/4 – 1/2 cup roasted almonds, chopped (or substitute sunflower seeds)
4 ounces shaved Pecorino (optional)

Heat oven to 400º F. Toss sweet potatoes with 2 Tablespoons oil and ¼ tsp each salt and pepper on 2 baking sheets. Roast 18-20 minutes, rotating the sheets and tossing potatoes halfway through, until lightly browned and tender. Cool slightly.

Meanwhile, whisk together the lemon juice, mustard, remaining 4 Tablespoons oil, and ¼ teaspoon each salt and pepper in a large bowl. Add kale and rub together with clean hands to tenderize and coat the leaves. I call this “massaging the kale.” I think it’s good for both the kale and us. :)

Add apple, almonds, and sweet potatoes; toss to combine. Top with optional Pecorino, if desired.

In service,
Claudine

Making Music from the Autumn Blues: Warding off Seasonal SADness, Part II

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How are you doing with the time change? Here in Minnesota, darkness is now settling in at about 4:45pm thanks to our time turner magic last Saturday, and I’m already hearing plenty of grumbling about it. People are bummed. It’s dark too early. They feel tired and unmotivated. The kids are waking up before 5am!

The loss of daylight hours can throw most of us a bit out of whack, but if you suffer from the Autumn Blues the loss can feel insurmountable.

Today we’re continuing our discussion of the Autumn/Winter Blues. We’ll sift through some more ideas and hopefully – hopefully – uncover some tools to feel a little more uplifted and energized over the next few months.

The autumn/winter blues are a very real thing. As discussed in Part 1, the official term for feeling lethargic and depressed in fall and winter is Seasonal Affective Disorder, or SAD. If you missed that post, you can read it here. In that piece we looked at how we can harness specific supplements, an anti-inflammatory diet, and physical activity to address SAD.

But there’s more. We all know creating health for ourselves extends beyond food and exercise. Today we’re examining additional tools and lifestyle practices to consider. Let’s dig in:

Part II – Making Music from the Autumn Blues: Warding off Seasonal Sadness

1. Let there be light! Consider a Happy Light.

Once thought to be a bunch of hooey, light therapy is now recognized as an effective and proven way to help boost one’s mood and energy during the increasingly dark days of autumn and winter (or all year round!). Anecdotally, I can say many of my clients report a measurable improvement in how they feel when they are using their light boxes consistently versus when they forget.

Light therapy works by exposing the individual dealing with SAD to bright, artificial light that mimics natural outdoor light. You simply sit near your HappyLight or other light box for 15-30 minutes in the morning and perhaps another 15-20 minutes around 4-6pm (although timing and duration can vary widely depending on the individual). This is believed to alter brain chemicals, helping to reduce the duration of melatonin production (the sleep-inducing hormone) and increase serotonin production (the hormone linked to a sense of well-being and feeling positive). You don’t have to stare at the light; you simply sit near enough so that you are exposed to the light, so you could easily use one at work. (For the record, HappyLight is the brand I’m most familiar with, but there are plenty of others on the market.)

2. Take a walk outside early in the day.

If you’re not interested in sitting in front of a light box, try getting outside for 30 minutes or so in the morning instead. Obviously this is a tall order for someone dealing with a lack of energy due to SAD, but the dopamine hit you’ll get from being outside and moving your body may be just the ticket you need to have a more energized day.

Getting outside in the morning (yes, even in the winter) will help the body reset its circadian clock, which is thought to be disturbed in people with SAD, and can help improve both energy levels and sleep. If getting yourself outside sounds challenging, brainstorm some ways to make it more enjoyable: Download a podcast, playlist, or book you love and listen to it while walking. Enlist a friend or group of friends to join you. Ask a neighbor if you can walk his/her dog so you have some cute, wiggly company and some accountability.

Aside from helping balance your circadian rhythms, increasing your dopamine production, and getting your blood pumping, spending time in nature is often cited as one of the most healing activities to keep our spirits aloft.

3. Stretch!
Every muscle in your body has a bundle of nerves called proprioceptors that control how tight it is. When your muscles are tight, they can make you feel tight and edgy all over. Stretching helps release this tension and can be surprisingly soothing and uplifting. Stretching feels like a reset.

Try this for starters: stand up tall, take a deep breath in, and exhale while you bend forward, reaching toward the ground with your back straight and your knees straight or just slightly bent. Hold the stretch for two seconds, then put a significant bend in your knees for two seconds. Repeat the exercise, straightening and bending at the knees for two second intervals for a full minute if you can. This will loosen up several muscles in your body, especially along the back from the neck down to the backs of the legs where we tend to hold a significant amount of tension.

4. Plan ahead and schedule fun dates with friends and loved ones NOW for the coming months.
Over the years I’ve read intriguing articles about how people in Northern Europe and Iceland, who experience just a handful of daylight hours come mid-winter, plan out their social calendars months in advance as a sort of “safeguard” against winter isolation. Brilliant! After all, staying indoors is the easiest default when it’s cold and dark outside. Throw a little winter depression into the mix and you have a recipe for isolation, which doesn’t benefit anyone (even high introverts).

Recently I finished a book called “The Geography of Bliss” in which Iceland was identified as one of the happiest countries in the world despite its looming wintertime darkness. The author found a number of reasons for Icelanders’ persistent happiness, but one cornerstone included their highly social culture. Darkness does not keep the jovial Icelanders stranded at home!

So grab your calendar now and try scheduling out time with loved ones for the next three months – strive for at least three things planned per month. If SAD is something you’ve struggled with in the past, consider sharing that with your friend or family member. Let them know you’re trying to create a different experience for yourself this year. That way when you try to cancel – which you will likely be tempted to do – hopefully they won’t let you off the hook.

5. Seek out warm places.

When I say “seek out warm places,” I mean that in the most literal sense possible for those of us who live in cold climates. Seek out places that will warm your bones up again! Come January many of us are walking around stiff and tense with a chilled-to-the-bone feeling. That can feel stressful for our body, mind, and spirit.

If you can afford to travel to someplace warm, go for it! Traveling to Florida, the Caribbean, or some other lovely spot doesn’t necessarily have to be expensive. Before you automatically assume it’s going to be out of your budget, check around. Boutique hotels are often reasonable, and airlines routinely offer surprisingly good deals. Planning it now for January or February will give you something to look forward to and will deliver a great mid-winter break from the dark and cold.

If it doesn’t look like traveling is in the cards this winter, get creative and look for other warm places closer to home. In St. Paul, MN near me there’s a place called the Como Conservatory that’s filled with ferns, orchids, other tropical plants, and birds and basically feels like a humid summer day all year round. It’s a winter oasis for me. Some parts of the Minnesota Zoo have that same vibe. I’ve even been known to take field trips to local garden centers in the winter just so I can be surrounded by green plants.

What about trying a heated or candlelight yoga class? Hot yoga will make you slide-off-your-mat-hot-and-sweaty while candlelight yoga will at least create the illusion and feeling of warmth. Yoga brings the added benefit of mindfulness, which can be a powerful anti-depressant.

Consider finding a sauna, steam room, or hot tub you can use. Perhaps you belong to a gym or have a friend with these luxuries. Your bones will be warm in no time!

Another unique place in Minneapolis, MN is The Salt Caves, the first therapeutic salt cave in the state. As the name implies, it’s literally a big cave of Himalayan salt. Some people go there because breathing in the salt air helps alleviate allergies or other breathing conditions; other people visit the salt caves because they simply love being enveloped by the pink, glowing walls. Besides just sitting in the warm cave, you can also participate in yoga or meditation classes.

Get creative and check out other offerings in your community. What makes you feel warm? What spaces make you feel uplifted? A coffee shop or restaurant with a fireplace? A soup exchange party with friends? Make plans now. There are undoubtedly plenty of winter oases and opportunities waiting to be discovered.


6. Try embracing and exploring the dark.

Even as I write this, I can feel some of you giving me the middle finger and saying:

“I hate the dark. Why would I embrace it?”
“What’s there to explore? I’d rather sleep until spring.”
“It’s impossible to embrace the dark when you’re depressed.”

When I suggest trying to embrace and explore the dark, by no means am I belittling or underestimating how difficult these dark days of our lives can be. If you feel depressed, I certainly don’t want you to sink further into the depression. Please reach out for support. I am suggesting, however, that fall and winter are quieter, more reflective seasons than spring and summer; therefore, it’s worth honoring and treating them as such.

In both Traditional Chinese Medicine and in Aryuveda, (the traditional medicine of India), we are taught that to be healthy we must live in harmony with the seasons. This means that ideally the pace and flow of our lives is quite different in summer than in winter because the two seasons are opposites.

Winter represents the most Yin aspect of Traditional Chinese Medicine (TCM). Yin is the dark, cold, slow, inward energy. Summer, on the other hand, represents the most Yang aspect of TCM: light, hot, quick, expansive energy.

What does this mean in layman’s terms? It means:

– We likely need more rest in winter than in the summer, so if you feel like sleeping more, go ahead and sleep more. Don’t sleep to escape life; sleep to give your body the recharge it’s looking for after a busy summer.
– It’s also a good time to look inward, reflecting on ourselves and our lives with writing, meditation, and other soul-nourishing practices like reading. It’s the season for connecting to our inner selves. This doesn’t mean we avoid being social (see #4), but it does mean we leave plenty of time to be with ourselves and explore our inner world.
– Generally speaking, it’s the season to slow down. Doesn’t sitting and staring at a fire sound divine? How about setting a puzzle or engaging in an easy-going art project? Find an activity that feels calm and stress-free and give yourself permission to sink into it.

Even though I divided my ideas for addressing SAD into two long posts, we still haven’t exhausted this topic. There is always more than can be explored and pursued, so if you struggle with the winter blues and are looking for personalized support, please reach out and schedule a consultation with me. Integrative health coaching is designed to address your individual needs in a supportive and loving environment. You don’t have to navigate this terrain alone.

Again, sending you a whole lot of love and light as we journey into the dark.

In service,
Claudine

Happy Halloween! What mask are you still wearing?

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Happy Halloween to all of you out there who couldn’t wait for this opportunity to don a costume, play a role, and be something or somebody else for a day. Halloween can be such a riot! :)

This morning I received an email from the founder of the school I attended to become a health coach, and he posed a question that really made me think. In fact it keeps needling me in between my client sessions today, which is when I know it deserves some attention. My brain can’t let the question go; it wants to work on it.

He asked, “Are you showing up as your authentic self (in life – not necessarily on Halloween), or are you trying to fit a mold of who you think you ‘should’ be?”

Isn’t this a great question?

It encourages us to dive deep and examine whether or not we’re wearing some sort of a mask as we go about our lives and interact with clients, friends, family, and anyone else we encounter. Do we give ourselves permission to be 100% ourselves – totally authentic – no matter where we’re at in life? Or do we disguise ourselves and pretend to be someone or something we’re not?

Most of us would answer, “No, I’m not always my most authentic self,” which I think is both normal and where some deep inner work begins. Why not? Who do we think we should be, if not ourselves, and where do we get those ideas?

As I ponder this question for myself, I feel proud to say that the older I get the easier it is to be my authentic self. I have a sincere willingness to admit when I’m wrong or don’t know something. I also just like who I am and where I’m at in my life. But if I dive really deep, I see that I still sometimes struggle to express my anger or admit when things aren’t going well for me personally or professionally. For some reason I have held onto an old belief that putting on a happy face is the “socially appropriate” thing to do. It’s like that popular – and awful – phrase from that old commercial that said, “Never let them see you sweat.”

I haven’t let many people see me sweat.

But after giving this some considerable thought today, I think I’m ready to start peeling off that mask.

How about you? Who will you stop pretending to be?

With love and a big hug,
Claudine

P.S. If you’re working on figuring out how to be more authentic, perhaps you’d enjoy Brene Brown’s Ted talk on vulnerability: https://www.ted.com/talks/brene_brown_on_vulnerability

Simple Cabbage Breakfast

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I’m a big believer in the power of a solidly nutritious breakfast. Even as the trend of intermittent fasting (and thus the concept of possibly waiting to eat breakfast until you’re hungry) seems to be growing exponentially, I stand by my belief that breakfast is the most important meal of the day.

When we eat a nutritious breakfast the benefits are numerous, but the two main benefits which I feel impact the entire trajectory of one’s day include balanced blood sugar and a fired-up metabolism. When we have balanced blood sugar and a fired-up metabolism, we think more clearly, have more energy, have more patience, tend to be more productive, we avoid blood sugar and energy crashes, and our body goes into fat-burning mode rather than storage mode, which can lead to weight loss. Additionally, sleep tends to improve and hormones are more likely to be in harmony with one another.

Breakfast is a big deal. But it can be extraordinarily simple.

Below is the simplest of ideas for a nutritious breakfast that will keep you satiated and productive for hours:

Simple Cabbage Breakfast

1 Tablespoon butter or coconut oil
1-2 cups sliced cabbage
1/2 sliced yellow or white onion (or about 1/2 cup)
1-2 eggs, beaten
salt and pepper, to taste

Melt butter or coconut oil in a saute pan over medium heat. Add cabbage and onion and saute until wilted. Salt and pepper to taste. Remove wilted veggies to a bowl, then add eggs to the heated pan. Cook until done (I like mine scrambled, but you can cook your eggs however you like). Add to cabbage and onion mixture, and enjoy!

This keeps me full for about 4 hours and gives me steady energy. When lunchtime approaches, I’ll notice my belly start to growl (mine is quite vocal!), but I won’t feel agitated, angry, or hangry about it. I’ll just notice that I’m hungry again. This is a sign that my blood sugar stayed steady all morning, which is what I want.

One more note: to keep my morning routine and breakfast prep simple, I chop a bunch of cabbage and onions at once (usually on Sunday) and keep them ready to go in the fridge so that I can skip the chopping step in the morning.

With love and a big hug,
Claudine

Making Music from the Autumn Blues

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For as long as I can remember, Autumn has been my favorite season. I love everything about it: the cooler temps and brisk air, nature’s fiery kaleidoscope of oranges, yellows, and reds, even the shorter days and long nights that arrive with the changing seasons.

Basically I feel like the introvert in me can fully relax for the first time since spring rushed in with its frenzy of nonstop activity. It’s okay to slip into my p.j.’s at 7pm, curl up with a good read, and sleep nine hours without feeling an ounce of guilt.

Many, many people, however, have the exact opposite experience that I do. When the calendar hits September, some of you begin filling with dread, knowing that the dark, chilly months ahead will likely sour your mood, tank your energy levels and leave you feeling depleted, lonely, listless, worried, nervous, and SAD. I hear it from my clients each year: fall and winter feel endless and suffocating.

This newsletter is for you.

SAD = Seasonal Affective Disorder
While it’s been known for a very long time that some people struggle with their mood and energy during autumn and winter, the term “SAD” has only been around since 1984 when it was first used in a paper written by Norman Rosenthal and his colleagues at the National Institute of Mental Health in Bethesda, MD. This paper helped shine the spotlight on and foster a wider discussion about SAD, the disorder an estimated 10-20% of Americans deal with. It spurred decades of concentrated research about what drives SAD, how it might be treated effectively, and it also brought validity to the very real struggles and depression that many people experience like clockwork every year.

The reasons some people experience SAD and others don’t still isn’t understood completely because – like most things we study – everybody is unique and there’s a ton of nuance to consider, but it is theorized that SAD is related to changes in circadian rhythms, as well as shifts in both melatonin and serotonin production. (Melatonin is the hormone that regulates sleep wake cycles; serotonin is our feel-good hormone.)

Since SAD is such a big topic, I’ve decided to devote two newsletters to the conversation. Today we’ll be looking at how we might be able to harness physical activity and nutrition (including supplementation) to our benefit; next time we’ll dive into additional lifestyle practices to consider. Stay tuned.

Making Music from the Autumn Blues

1. Eat an Anti-Inflammatory Diet
Admittedly, this topic could be an entire newsletter in itself, but basically an anti-inflammatory diet consists of:
– lots of brightly colored organic fruits and vegetables: dark, leafy greens like kale and collards, bright berries, glowing orange squashes and pumpkins, purple cabbage, etc. Strive to eat a rainbow of produce each day. What if you filled 2/3 of your plate with produce each day? It would be a phytochemical-fest! (And that would be a good thing.)
– plenty of healthy fats: avocados, omega-3 rich fish like salmon and sardines, olives, olive oil, chia seeds, nuts, etc.
– quality meats: if you eat meat, choose meat from animals that lived a good life outside in the sunshine, eating a diet natural to them (a diet usually consisting of grasses, forbs, legumes, grubs, insects, etc. Yum!)
– other nutritionally-dense, fiber-rich foods: quinoa, black beans, pinto beans, brown rice, etc.

An anti-inflammatory diet does not include soda, sugar, excessive alcohol, chemicals, highly-processed or other poor quality food (but you already knew that). Here’s an easy shortcut to remember: if it has a label on it, you may want to think twice about eating it.

2. Consider Carb Cycling
More and more functional medicine physicians are talking about a concept called “carb cycling,” which emphasizes the importance of timing one’s daily carbohydrate intake in a way that adjusts our cortisol rhythms and makes it easier to harmonize our circadian rhythms (remember, it’s theorized that circadian rhythms are often disrupted in those dealing with SAD). There’s often some confusion around what exactly is meant when we say the word carbohydrate; in this context we’re talking about most beans, potatoes and sweet potatoes, winter squashes like acorn, butternut, and kabocha, peas, lentils, parsnips, turnips, corn, beets, brown rice, quinoa, all other grains, and fruit.

If one were cycling his or her carbs, it would look like this:
Breakfast: 1 golf ball-sized amount of carbohydrates
Lunch: 2 golf balls of carbohydrates
Dinner: 3 golf balls of carbohydrates

Studies showed that participants who cycled their carbs according to the amounts above balanced out their cortisol levels, began sleeping more easily and soundly, and even lost weight – usually within a couple of weeks.

3. Supplement with Vitamin D
The benefits of vitamin D are now well-reported and most people have some awareness of just how critical this “vitamin” (which is really a hormone) is to optimal health. Bone health, immune health, mental health, and more all rely on a solid bank of vitamin D, preferably in the 55-80 ng/ml range (vitamin D levels can be ascertained via a blood test). SAD is more common the more north you go. According to the American Academy of Family Physicians, SAD is seven times more common in Washington than in Florida, which has led researchers to conclude that optimal vitamin D levels play a critical role in warding off SAD. Find out your vitamin D levels, then talk to your doctor about just how much vitamin D to supplement with. Because I live in Minnesota (a northern latitude) and have a tendency to be deficient anyway, I don’t think twice about taking 5,000-10,000 IU’s daily in the winter, but everybody is unique.

4. Talk to your physician about 5-HTP.
5-HTP is an amino acid used in the production of serotonin. Serotonin, as you well know, is the neurotransmitter responsible for stabilizing one’s mood and essentially helping us feel good. Physicians generally recommend supplementing with 5-HTP rather than serotonin because it can access the brain from the bloodstream, whereas serotonin cannot. 5-HTP can also be converted into the sleep-inducing hormone melatonin, often proving helpful for those suffering from insomnia related to SAD. Overall clinical trials to date show that 5-HTP has been shown to help alleviate depression associate with SAD, as well as persistent depression. While 5-HTP is generally considered safe, please don’t run out and start supplementing without talking to your doctor first. If you take an anti-depressant, it may not be wise to throw 5-HTP into the mix. Likewise, it can cause GI upset for some folks. Note: it is recommended that one take 5-HTP for a maximum of 12 weeks at a time.

5. Boost your B-vitamins with a quality probiotic. Among the trillions of important bacteria that live in our digestive tract are friendly little guys that produce B vitamins, specifically biotin, folate, and B12. B vitamins are important for energy production – converting our food into fuel – which is critical for people suffering from winter lethargy. Additionally, b vitamins are known to help alleviate mood disorders, including depression and anxiety. Keeping your gut microbiome healthy is important for many reasons, one of which definitely includes nurturing the production of B vitamins. Our poor microbiome is constantly under assault from stress, sugar, chemicals, nutritional deficiencies, and alcohol, so incorporating a probiotic like Prescript Assist or Florastor (two of my favorites) can give us some much-needed support.

6. Move your body, preferably in the morning.
I realize it is a tall order to ask someone who is feeling down and lethargic to incorporate exercise into her routine, but moving your body is absolutely critical for keeping SAD at bay. Inactivity will only breed more lethargy. Movement creates energy. I’m a huge fan of getting outside for a brisk walk in the morning (another thing that helps balance our circadian rhythms), but if that doesn’t speak to you find something else that does. Perhaps swimming at a local gym or participating in a heated yoga class will help you forget it’s winter. Maybe dancing is your thing; hip hop or other dance videos are just a click away on YouTube. Even just putting on some favorite tunes and lifting weights for 10 minutes can send a positive ripple through your day. Just don’t sit on your butt all day. That will never serve you.

Seasonal Affective Disorder is real and can be debilitating. I hope you found an idea or two you can explore further. I’ll be back in a couple of weeks with a Part 2 to this newsletter, in which I’ll share additional lifestyle practices we can try to help make some music from the Autumn Blues. Sending you love and light as we journey into the dark.

With love and a big hug,
Claudine

Can’t be bothered to cook? No problem. 3 “assembly-only” recipes to the rescue.

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Where did the summer go? Is it just me or does summer fly by more quickly with each year that passes in this precious life? It’s a bit startling sometimes, to say the least.

I hope you made some unforgettable summer memories the last few months. Highlights for me included working in my native gardens (no surprise there for those of you who know me), some travels with family to Europe where I fed my loves of adventure and history, daily walks with my hubby that always evolve into spontaneous social hours with neighbors, promoting local foods through a big local foods celebration called Minnesota Cooks, and simple gatherings with family and friends on restaurant patios or in backyards that often make up the most nurturing and satisfying moments of life.

And I have a confession – this summer I basically couldn’t be bothered to cook much, which is pretty unusual for me. Typically I enjoy the planning, chopping, and creativity of cooking, but the last couple of months I just honestly wanted to spend my time on other things and felt satisfied with simple food. Turning on my stove felt utterly unappealing. So I “assembled” meals instead. Summer is a great season for “assembling” and throwing stuff together since in-season produce is so fresh and perfect and delicious as-is.

It’s been a cool summer here in Minnesota where I live. We’re still waiting for many of the tomatoes, peppers, and eggplants – summer’s heat lovers – to make their big appearance; therefore, I figured it wasn’t too late to share a couple winner recipes that have been satisfying the palate while requiring little work. Enjoy!

Melon and Cucumber Salad Yield: 4-6 servings
A friend reminded me of this recipe a few weeks ago, and I’m so glad she did. Isn’t it funny how we can space out some of our favorites? This classic trio of herbs (relied upon by South American and Asian cooks) brightens salads and sautés. Here it cools the heat of the jalapeño. Serve this on dark greens or as a side to grilled chicken or pork, if you do feel like you have some bandwidth for cooking. :)

2 limes
1 Tablespoon olive oil
1 large shallot, finely diced
1 cup cilantro leaves
1/2 cup basil leaves, cut into 1/8-inch strips
1/3 cup mint leaves, cut into 1/8-inch strips
1 jalapeno, seeded, deveined, and diced
1 pound melon, peeled, seeded, and cut into 2-inch chunks (cantaloupe or honey dew)
1 large cucumber, peeled, seeded, and cut into 2-inch chunks
salt and freshly ground black pepper, to taste

Grate the zest (the green rind, not the white pith) and juice the limes into a large bowl and whisk in the olive oil. Toss in shallot, cilantro, basil, mint and jalapeño. Allow to sit a few minutes, then toss in the melon and cucumber. Season to taste with salt and freshly ground pepper. Refrigerate until cold before serving.

Golden Tomato Avocado Salad
4 Servings

2 cups chopped yellow and/or orange tomatoes
1 yellow bell pepper, seeded and chopped into bite-sized pieces
1 large cucumber, peeled, seeded, and chopped
1 large avocado, diced into ½ inch cubes
½ cup finely sliced scallions
1/3 to ½ cup fresh lime juice
¼ cup orange juice
2 Tablespoons extra-virgin olive oil
2 Tablespoons minced fresh basil
1 large garlic clove, minced or pressed
1 teaspoon minced fresh cilantro (optional)
Salt and ground black pepper, to taste

Combine all of the ingredients in a serving bowl, toss well, and serve or refrigerate.

**While the first 2 recipes focus more on ingredients local to the Midwest, this next recipe is much more Caribbean-inspired.**

Ginger Chia Pudding
Yield: 1 serving
This recipe comes directly from Gwyneth Paltrow’s newest cookbook “It’s All Easy,” which a client told me to get. She was right. Good ole Gwyneth’s done it again – there are some really excellent recipes in that book. I love chia puddings for breakfast, but some people eat them as a snack or dessert.

1/4 cup chia seeds
1/2 teaspoon very finely grated or minced fresh ginger
3/4 cup coconut water
6 Tablespoons canned coconut milk
2 teaspoons honey or coconut sugar
1/4 cup diced fresh peach or other favorite fruit

Combine the chia seeds, ginger, coconut water, coconut milk, and honey/coconut sugar in a bowl or mason jar. Stir well; allow to sit in the fridge for at least 10 minutes or up to 2 days. Serve topped with diced fresh peach or other fresh fruit (I’ve been using fresh raspberries).

There are many reasons why we might find ourselves resisting the task of cooking from time to time. If you’ve also found yourself in a standoff with your stove recently, I hope you found this newsletter helpful. For the record, I do feel home-cooking is immeasurably important to creating health, but I also know there are plenty of ways to skirt around it occasionally and still make healthful choices, especially in summer. Cheers to assembling!

With love and a big hug,
Claudine

5 Favorite Food Shortcuts I Embrace

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Today I’m branching out and trying something new:

 

Someone recently challenged me on the fact that I never really write about “shortcuts” or “health hacks” or draft blog posts with titles like “My Top 3 Easy Tips for Effortless Health.” She argued that these are the messages people are most attracted to as a result of our overly busy lifestyles and that basically I’m missing the boat by not obliging.

 

It’s true – I’ve never written about “health hacks,” mainly because a huge part of me resists this attitude/mentality toward health. (Also because it just feels a bit cheesy and market-y to me). In all honesty, I spend a lot of time wondering why we construct lives so busy that we don’t have time to cook for and take care of ourselves. Why is cooking now regarded as such a massive chore and considered secondary to other life obligations?

 

(But I digress. Clearly that’s another blog post altogether…)

 

At any rate, her suggestion prompted me to meet my resistance head-on and write about foodie shortcuts for once. After all, as a health practitioner I would identify myself as a moderate. I do believe it takes an edge of rebelliousness to resist and combat mainstream messages about nutrition, but I believe just as strongly it’s important to remain flexible and avoid becoming too rigid about food. My clients know I eat dark chocolate, drink wine (and not just red – white and rose, too), and I love my organic Whole Grain Milling corn chips. These delights bring me joy and so long as I tune in to and respect my body’s limits, I’m pretty sure I’m not doing any great harm by ingesting them. (I do want to acknowledge, however, that some people’s bodies do allow for more flexibility than others – it’s important for each of us to determine our own limits.)

 

In terms of food abundance and convenience, it’s a really great time to be alive! So, in the spirit of being flexible and easy-going,  let’s talk about 5 foodie shortcuts I embrace:

 

  1. Cauliflower rice from Trader Joe’s or Costco: Cauliflower rice is delicious and nutritious, but ain’t no doubt about it – it’s a pain-in-the-petudie to make, so this is a convenience food I adore. Every spring I let go of grains for a minimum of six weeks, which leaves me searching for a satisfying rice substitute. Cauliflower rice does the trick and makes me happy. It’s also a great way to get more veggies into your body. I don’t shop at Trader Joe’s or Costco a ton, but if I happen to be passing one I’ll swing in especially for this. Never had cauliflower rice? I just sauté it in a little olive oil, ghee, or butter, salt to taste, then serve it in place of rice. I love having it with a fried egg and kimchi for breakfast. A friend recently told me she mixes tomato sauce and southwestern spices like cumin and chili powder to her cauliflower rice then serves it with eggs for breakfast. Yum!
  2. Frozen vegetables, especially frozen butternut squash. I do believe fresh is best when it comes to veggies, but frozen is fine too. For half the year my husband and I belong to a CSA farm (community supported agriculture), so we actually have all we can do to eat all of the fresh produce delivered each week. But in the winter months I definitely keep frozen vegetables on deck. They’re crazy convenient, especially things like squash, which can take a while to peel and cube. Frozen stir-fry mixes make it possible to have a meal ready in minutes, and frozen greens like spinach and kale are easy, nutrient-packed additions to smoothies or quiches.
  3. Canned beans. Cooking dried beans from scratch isn’t difficult, but sometimes we forget to soak them ahead of time or feel put-off by the lengthy cooking time required. Just like with frozen vegetables, it’s possible to have a meal ready in minutes if you have some canned beans on standby. I often keep cans of garbanzos, black, and pinto beans on hand. One note: only buy beans in cans with BPA-free linings. We certainly don’t need hormone-disrupting chemicals leaching into our food.
  4. Sliced jicama. Jicama has a mild sweetness and a snappy, refreshing crunch that tides me over beautifully when an afternoon snack-attack hits. It’s also sort of a pain to cut, so I usually buy it pre-cut at the coop. Try it with guacamole. Awesome.
  5. Packages of pre-shredded slaws, including cabbage, broccoli, and Brussels sprouts. These babies are HANDY. I started using them last fall and got hooked. Just like the cauliflower rice, they’re an excellent way to get more veggies into your body effortlessly. I don’t know about you, but I’d never sit there and shred broccoli or Brussels sprouts, so I love that these nutrient-dense bags of cancer-fighters are available.

 

In summary, yes I believe fresh, scratch-cooking is optimal, but I also feel confident most of us are going to be just fine even if we don’t ferment our own vegetables, make our own cauliflower pizza crusts, or chop every last vegetable ourselves. It really comes down to making the best choices we can in a given moment while allowing ourselves some grace.

 

So what did you think? Was this helpful? And do you have some shortcuts of your own you’d be willing to share?

 

Much love,

Claudine

Plantain Chips Recipe – a favorite crunchy snack

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Most of us enjoy something salty and crunchy to snack on every once in a while, and if you’re anything like me, you can only handle so many nuts before the thought of another almond makes your belly hurt. My friend Suzy and I just finished facilitating a 10-day group detox during which we let go of grains and corn (along with many other inflammatory foods like sugar, dairy, alcohol, caffeine, soy, and certainly anything processed). This meant chips and crackers were off the table, which can make satisfying that craving for crunch a little tricky, especially when a carrot or celery stick is simply NOT going to do the trick. My answer to the salty-crunchy-craving are plantain chips, something I got turned on to through my travels to Jamaica.

 

Plantains are part of the banana family, but they are not as sweet. You would never eat a plantain raw as you would a banana. You usually bake or fry them. I always opt to fry them just because that’s how I was taught. If a plantain is ripe, it will look similar to a ripe banana – yellow with some brown spots on it – and when you saute it in coconut oil an amazing sweetness develops through the cooking process. I’m not exaggerating when I say that sauteed ripe plantains make a mouth-watering, deeply satisfying dessert.

 

Unripe plantains, on the other hand, will be pretty bright green on the outside (like the picture). These are the plantains you want for making plantain chips. I typically buy them at my nearby Fresh Thyme Market or Valley Natural Co-op, but it can be a bit of a scavenger hunt to find them sometimes.

 

One last tidbit about plantains: they are rich in something important called Resistant Starch, which is being talked about more frequently these days. Resistant Starch helps keep your blood sugar stable and is valuable food for the billions of bacteria that live in your gut. Remember, these are the bacteria that largely control the health of our immune system, so we want to keep this powerful ecosystem known as the “microbiome” fed and happy.

 

Happy snacking, everyone!

 

Plantain Chips

Yield: about 20 chips

 

1 unripe plantain

several tablespoons coconut oil (vegetable oil works fine, too, but I typically recommend avoiding vegetable oil if you can handle coconut oil)

sea salt

 

Peel the plantain. You will likely need a knife for this step, as plantains do not easily peel like a banana does, especially the unripe ones. I usually slice through the peel lengthwise in several places and then begin working the peel off from those cuts. Sometimes I need to use my knife to slice it off completely.

 

Thinly slice plantains into “chip-size” pieces. The thinner you slice them, the crunchier they will be, which is a big part of the appeal. I use a very sharp knife to slice them so they are only about a millimeter thick. Most chips end up being 1-1 1/2 inches long.

 

Lightly sprinkle sea salt onto both sides of the plantain pieces, using your fingers to gently push the salt into the plantain flesh.

 

Heat 1-2 tablespoons coconut oil over medium heat in a cast iron pan or heavy skillet. I love my cast iron pan for making these – they don’t stick and get super crunchy. When oil is ready, place salted plantain pieces into oil. Fry for several minutes, then turn over to fry the other side for a couple minutes until beginning to turn golden. Remove to a plate lined with paper towels. Work in batches, if necessary, adding more oil to the pan before starting another batch.

 

Enjoy! If you decide to give them a try, let me know how it goes. These are undoubtedly one of my favorite snacks and I’m so excited to share them with you.

 

Much love,

Claudine

Pushing the Spring Reset Button – it’s detox time!

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One of the weekend rituals my hubby and I treasure involves one of us reading aloud to the other a wacky “Seinfeld-like” column from our local Sunday paper. The columnist is James Lileks, and he is a nut. This guy has the most wacky, goofball way of seeing the world and examining the quirkiest of human behavior.

 

His columns CRACKS US UP to the point that we’re usually wiping laughter tears from our cheeks and holding our sides as one of us struggles to finish reading the column out loud to the other.

 

Last week, James’ column was about spring in Minnesota. Here’s an excerpt: “April is irritable and moody; it has a reputation for being the start of the good warm times, and it really resents it. April’s attitude is more or less a sullen teen who just doesn’t feel like it, OK? Gah! Leave me alone (slammed door, loud music)! Then the month offers a sheepish apology: Here’s some 60s. We’re good?”

 

Mike and I went for a walk later that day in the rain and laughed repeatedly over the teenager analogy, occasionally bursting out with, “Gah!” as we felt ourselves pushed around by violent wind gusts and did our best to dodge the hundreds of sidewalk worms who had come up for air.

 

Yes. Spring is indeed a moody and irritable teenager.

 

Every year I write a newsletter about spring because it’s that magical time for resetting our health. It’s all too easy to ignore seasonal transitions in our modern world where we tend to live, work and drive in temperature controlled environments and only get outside if we’re super intentional about it. But spring asks us for some loving attention and intention around foods, behaviors, and activity level. Spring asks us to wake up again.

 

Spring is our time to shake off the heaviness of winter, both literally and figuratively. Most of us have put on a few pounds over the winter, which is normal, and spring is the time to let them go. Some of you get hit with congestion and spring allergies, which means it’s time to focus on clearing the congestion. Spring brings a renewed energy and enthusiasm for the months ahead – it asks us to move our arses again and act on the ideas that brewed forth out of winter’s darkness.

 

Here are my top 3 tips for a healthy spring this year:

  1. Get outside. Even if it’s raining. Strive to spend at least 30 minutes outside every day. Most of our homes are filled with all sorts of things that aren’t great for us – carpet, out-gassing furniture, paint, etc. In fact, multiple studies claim our home interiors hold more pollution than the busiest street corner in Manhattan. If our homes hold this much toxicity, we can only imagine what our offices are like. Get outside, inhale the fresh air, move your body, and connect with nature. Every day.
  2. Ease up on meat, dairy, and grains and ease into more beans, greens, and sprouts. Winter calls for heavier, heartier foods to keep us warm and protect us from the harsh elements. Spring is the exact opposite. It demands foods that are light, energizing, clearing, and “drying” – in other words, foods that won’t contribute to congestion in the body, which, when combined with spring rains, contribute to spring colds and allergies. Every spring I let go of grains and dairy completely for about six weeks and end up doubling my vegetable intake as a result. Broccoli or alfalfa sprouts become a staple on my grocery list. Basically, I look down into my grocery cart and see a sea of green for a couple of months.
  3. Consider a gentle liver detox, which sounds way more complicated than it is. Cleansing one’s liver can take shape in many different ways: Simply by adding in lots of leafy green vegetables (like kale, collards, and Swiss chard) and sprouts, you’d be giving your liver a boost. You could also take a break from alcohol for a few weeks or start sipping warm lemon water in the morning. Milk thistle is an herb that loves up the liver – it can be taken in the form of tea or supplements. One of my favorite spring supplements is called Hepatocleanse, which is a blend of milk thistle and other herbs that support liver health. Heck, even something as easy as an Epsom Salt bath helps reduce one’s toxic load. (Interested in doing a formal cleanse? Check out the details of our upcoming cleanse beginning April 30 here.
  4. Bonus tip for allergy sufferers: I know spring can be brutal for some of you. Load up on antioxidants like grapeseed extract and vitamin C, and for the love of all things sacred, get dairy and sugar out of your diet. You might also want to consider getting a neti pot, which you use to clean your nasal passages out with a saline solution. While running salt water through your nasal passages doesn’t exactly feel awesome, neither do allergies, and it’s a surprisingly effective remedy.

If you’re confused about detoxing, consider joining my friend Suzy and me for our annual Spring Reset Cleanse. Don’t be scared, we’re gentle and loving, and our cleanses are NEVER about perfection or deprivation. They are only about supporting one another to eat clean and take great, intentional care of ourselves for a couple of weeks.

 

What is the Reset Cleanse?

It’s a 10-day whole foods cleanse designed to jumpstart a healthy spring. The cleanse will run from Sunday, April 30 – Wednesday May 10.

We’ll meet 3 times over the course of 10 days: once for a cooking social and twice for cleanse discussions and gentle exercise sessions like yoga and foam rolling.

It’s not about perfection or about dying of starvation. It’s about eating plenty of “clean” food and getting daily support to make changes you’ve been wanting to make for your health and well-being.

The cost is $229.

Follow this link to read more and register. :)

 

As spring rains arrive and wash away winter, let’s do our best to make some conscious, subtle shifts to support our health. What will you try? I’d love it if you’d leave a comment below.

 

Much love,

Claudine