Creativity in the Kitchen: A Spiritual Moment

As I gathered my ingredients for my concoction this morning, I felt such gratitude and excitement for what I was going to not only taste, but also for the nourishment that my body was about to receive.

The colors and textures are beautiful - orange, fuscia, green, varying shades of warm browns and rustic red - colors that also have significance with regard to the chakras and energy frequency, that helps one to attune the body for receiving and giving.

While this sounds a little like something from a sci-fi movie, it is the world that I have embraced even more deeply over this past year - connecting what we can see, touch and explain with the divine and unexplainable.

Back to reality.  I now shift to the humorous statement that my best friend has said jokingly over the years - "You have no taste buds!"  While my taste buds have gone from being addicted to the overly processed junk foods of America to the pure, untouched taste of real food, I also know that in this process, my taste buds now seek all flavors - sweet, salty, bitter and pungent.  I try to satisfy these in my meals and concoctions, as I call them!

One example of faking the body's energy conservation mechanism, or shall we just call it weight gain, is the use of artificial sweeteners.  Humans love sweet and part of this is about survival.  "Mother's milk" is sweet and all animals are drawn to feeding in order to survive.  When one imbibes sugar or a non-caloric sweetener, the pancreas prepares to secrete insulin - even without the calorie intake - because sweet tells the brain that carbohydrate is coming.  The net effect of insulin production is calorie conservation or weight gain, especially in the stomach region!

So what does this have to do with my breakfast?  The balance of tastes - sweet, salty, bitter and pungent - helps the body to self-regulate.  This self-regulation, in turn, allows one to be balanced, aligned, connected on all levels - physically, emotionally and spiritually.  Enjoying a feast with all of our senses is the most powerful way to remain centered and balanced.

Consider trying my delicious combo and adjust components based on where your taste buds may be.  I grew up sugar addicted and only in the past 10 years, no longer desire sugar, so I prefer bitter and pungent, BUT, if you are starting where I was, be gentle or you may not stick with it.  As I told one of my new clients yesterday, it may taste like corrugated cardboard, but you'll learn to love it!

Namaste,
Julie

In a bowl:
1 Tbl good quality organic protein powder
1/4-1 tsp Maca
1/2-1 tsp cocoa powder
cinnamon - I like a lot!
stevia if just starting out
stir together and mix in 1-3 tbl coconut milk or I now make coconut milk kefir
chopped carrot and/or apple
chopped avocado
1 tbl of your favorite nut or seed butter
1 tbl nuts
sprinkle of goji berries
more cinnamon!

The Thanksgiving Plate and A Yummy Thanksgiving Pumpkin Cheesecake

Once November comes around, the focus of nutrition counseling becomes damage control, reality checking and enjoyment - sometimes a challenging concept! Thanksgiving being the first of the holidays and one of the biggest feast days, is a great place to begin. I use the template of visualizing the plate 1/2-full of veggies, 1/4 protein (about 4-6 ounces) and1/4 starch (1/2-3/4 cup cooked grains/starches). Since many of the favorite foods are high in carbohydrate, it becomes an activity of choosing what to have and how to fill in the 1/4 plate. The starchy carbs include potatoes, sweet potatoes, winter squash, stuffing, cranberry sauce, rolls and most of the desserts. It may be wise to take tablespoon portions of all the favorites or to pick the most important foods that one enjoys. Always be sure to fill 1/2 the plate with non-starchy veggies such as green beans almondine or oven roasted Brussels sprouts, accompanied by a good portion of turkey. Starting the day off on the right foot is so very important. Always have a good protein meal to be full for a long time, such as ham and eggs with a slice of whole grain bread. Muffins and bagels just won't work, as the excessive carbs will cause a crash of energy. When it come to dessert, consider having it a few hours later as the snack and again, balancing some protein and good fat along with carb, will make the treat satisfying not only for the palette, but also for staying full. Try this recipe that I created as a low glycemic option that tastes great! Pumpkin Cheesecake 1# lowfat cream cheese 2 eggs 3 packets stevia 1 tbl vanilla extract 1 cup crushed graham crackers or ginger snaps 2 tbl melted butter or coconut oil 1/2 cup pumpkin puree 1 tsp pumpkin spice Mix together the cream cheese, eggs, stevia and vanilla Press the crushed crackers with the butter/coconut oil into 8" pie plate Pour the cream cheese mixture into the crust Mix the pumpkin puree and spice together and swirl into the cheese mixture Bake 350 for 25 minutes Bon Appetit! Julie

Content Not Calories - and - A Delicious Recipe

It's interesting to look at what America focuses on regarding our nation's health. Calories seem to dominate the fault for many of our chronic diseases - diabetes, heart disease, high blood pressure, gout and obesity. While calories certainly do count, they are not the only reason and may be less of the cause than originally thought. Much of the recent research is now focused on inflammatory effects of chemicals in foods and the genetic modification of foods which alter how the body is able to digest and absorb nutrition. Many calorie reduced foods are laden with chemicals that are completely unrelated to food. Take for example, many low carb, low calorie breads are infused with extra gluten to increase the protein content, while decreasing the carbohydrate content. These foods are also boosted with fibers and chemicals to provide flavor and texture resembling their original counterparts. Gluten containing grains are difficult for many people to digest and these grains have been genetically modified, further creating digestive disturbances. But there is good news here! Choose organic fruits and vegetables, organic grains, grass fed meats and organic poultry and eggs, and cold water fish, never farm raised. If it is not financially possible to purchase all organic fruits and veggies, at least look at the "dirty dozen" and be sure that these are organic. Certainly be cautious about portions. Visualize your plate 1/2 full of veggies, 1/4 protein and 1/4 starch. When eating sandwiches, eat 1/2 the bread, all the meat and add a side salad or vegetable/broth-based soup. Stay tuned for my cookbook, Feel Great, Look Great Recipes: Food For A Healthy You. Try this delicious chicken dish that I adjusted from the decadent, Food and Wine magazine. Crusted Chicken Breasts Serves 4 4 boneless chicken breasts Cooking spray For dipping mixture: 2 large egg whites 2 teaspoons cornstarch 1 tablespoon fresh lemon juice For crusting mixture: 1 cup coarse bread crumbs 1 tablespoon fresh parsley, chopped 1 dash kosher salt ¼ teaspoon ground black pepper 1 teaspoon lemon zest, minced Directions: 1. Preheat oven to 450°F. 2. Prepare chicken breasts by cutting breasts in half and pounding to an even ½ inch thick. 3. In a wide, shallow dish blend egg whites, cornstarch, and lemon juice; set aside. 4. Combine bread crumbs, parsley, salt, pepper, and zest in a second wide, shallow dish. 5. Crust chicken breasts by dipping a chicken breast into the egg mixture, letting the excess run off, then fully coating in bread crumb mixture. Repeat for each chicken breast. 6. Let chicken rest at room temperature on a rack for 20 minutes to set crust. 7. Using a large, nonstick oven-proof skillet, coat with cooking spray and sauté chicken over moderate-high heat for about 3 minutes or until golden-brown and crisp, turning to crisp both sides. 8. Carefully turn with a spatula and transfer skillet to oven for about 8 minutes until chicken is done. Nutrient Analysis: Nutrient Single Serving Calories 152 Protein (g) 23 Carbohydrates (g) 9 Fat (g) 2 Saturated Fat (g) 0 Cholesterol (mg) 49 Sodium (mg) 189 Dietary Fiber (g) 1 Exchanges: 3 meat, ½ bread, ½ fat Alternatives:  Parmesan Crusted Chicken: Add ¼ cup grated parmesan cheese to crusting mixture. Make it a meal: 1 serving Sage-Butter Sauce, 1 serving Roasted Potatoes with Garlic and Rosemary, ½ cup steamed green beans.