Why am I giving a workshop about smoothies?

Many people have jumped on the smoothie bandwagon; just Google “smoothies” and you’ll get a ton of hits. It seems too simple an idea to have to teach; just throw a few things in a blender and there you go. But it’s quite easy to make a nutrient-void smoothie (overloaded with dairy and sugar) and more of an art form to create a blendable meal that meets your nutritional needs on any given day.

A few years ago, I became inspired to add smoothies into my diet after reading Spent, by Dr. Frank Lipman. Spent explains why many of us are exhausted, depleted and suffering from chronic autoimmune illnesses, and offers simple lifestyle and dietary changes for healing. (Dr. Lipman has since changed the name of the book to Revive, which I like, as it reflects a more optimistic outlook.)

Dr. Lipman suggests starting each day with a morning smoothie. We’ve all heard the old adage that “breakfast is the most important meal of the day”. I‘m not going to go into all the reasons why that’s true now, but I will say that most people would feel a whole lot better if they improved their morning meal. Many adults, and, unbelievably, children too, skip breakfast all together, or eat a nutrient-poor breakfast that can actually do them more harm than good. Think about it: processed, sugary boxed cereals, loaded with preservatives and food coloring, + cold milk = guaranteed low blood sugar and fatigued in about an hour!

Smoothies are ideal in the morning because they are easy to digest; because the contents are blended, the body does not have to work so hard to break down the food and nutrients. It’s also easy to load up your smoothie with nutrients, both in the form of food and supplements.

An ideal smoothie contains high quality protein, some good fat, plus some fruits and/or veggies. Fruits and veggies can vary with the season; protein can come from either the “base liquid”, such as almond milk, from food, such as peanut or almond butter, or from a powdered supplement, in various forms, such as whey or hemp.

Once you get the hang of making smoothies, you’ll know how to customize them to meet your body’s needs on any given day. So, join me on Sunday, January 23rd to learn how to prepare your own non-dairy milks and use them as a base for sensational smoothies.

Again, here are the details:

DATE: Sunday, January 23rd
TIME: 8:30pm
LOCATION: Slav 12B, Yad Binyamin
INVESTMENT: 55 nis for this workshop, 150 nis for the series (see previous post for details about the series)
TO REGISTER: email Arlyn kislev17@gmail.com

Winter 2011 Wellness Workshops

BS”D

First, a huge thanks to all who attended the Fall series of workshops and helped make them such a success! We continue in 2011, moving to a more experiential format and getting our hands dirty in the kitchen!

We’ll offer three hands-on, interactive workshops to build your repertoire in the kitchen and expand your healthy eating tool kit to go beyond basic cooking and learn to prepare healing, super-nutritious foods.

January 23rd: Non dairy milks and smoothies.
Whether or not you are dairy-free, you and your family will benefit immensely from adding non-dairy “milks” to your diet. We’ll make a few non-dairy “milks” and use them as a base for super-food green smoothies. Smoothies are a great way to start your day; you get powerful nutrition that’s easy to digest and assimilate. You can easily adapt these recipes at home to your family’s individual tastes and nutritional needs.


February 13th: Fermented Foods: with fermented foods expert Erika Mizrachi
Learn the benefits and traditional techniques of lactic acid fermentation. Supplementing our diet with fermented foods can help to reduce high cholesterol levels in our blood, and strengthen and support our digestive and immune systems. We’ll learn how to make kefir and sauerkraut; two easy treats that will make your digestive tract very happy!

Erika is a certified nurse who helps people identify food allergies and intolerances, and heal their GI tracts by adding fermented foods into their diet. She is also the former head medical editor of www.grannymed.com.


March 13: Sprouts and raw living foods
You already know that there are tremendous health benefits from eating raw, fresh vegetables and organic foods on a regular basis. Sprouts are a ‘live food’ that offer some essential nutrients and minerals that you won’t get from processed foods and even some fresh vegetables. Sprouts contain several compounds that improve digestion and are rich in antioxidants. While you can certainly buy sprouts, you can sprout at home to create a fresher, more nutritionally potent food. We’ll learn the simple process for sprouting various legumes and seeds and sample some yummy ways to eat sprouts.


Location: Boltax residence, Slav 12B, Yad Binyamin
Time: All workshops start at 8:30pm
Investment: 55 nis per class, pre registered
150 nis for the whole series (all 3 workshops)
Questions or to
register: Contact Arlyn 054 204 4773 or kislev17@gmail.com

Fantastic Fifteen Minute Lunch!!

A quick post for all those who claim that healthy cooking takes too much time, or that kids won’t eat healthy foods


After a full morning of doing work that I LOVE, Baruch HaShem, followed immediately by scurrying to fetch two kids from school, I came home at lunch time with no lunch at the ready.

Deep breath. Idea percolating. Chilly inside the house. Craving something warming, and slightly salty. Something quazi-nouveau-macrobiotic, if you will. Set hungry kids up with markers and Play-doh, and set the timer.

Here’s how it went down:

1) Put water on to boil for rice noodles.
2) Filled a pot with a few centimeters of water and water-sautéed an onion, a carrot, and a zucchini for a few minutes. Then added more water as a base for what would become our miso soup.
3) Combined a few scallions, generous handful of parsley, some olive oil and toasted sesame oil, dash of tamari and umeboshi plum vinegar and a generous spoonful of almond butter. Whizzed in the Magimix. Voila! Supper yummy sauce for the noodles. SUPER yummy. As in licking-the-blades-of-the-food- processor yummy!
4) Cut up some cucumbers and carrots for dipping into extra sauce.
5) Cooked and drained rice noodles.
6) Added miso to individual bowls of soup.
7) Dished out rice noodles topped with yummy sauce.
8) Served raw cut up veggies on the side.

Timer rings! Fifteen minutes and we’re all sitting down to thank the good Lord for the blessed lunch.

Healthy Meals in NO TIME AT ALL!

A few days ago, I posted the following question as my Facebook status:

What roadblocks keep you from eating (or feeding your family) healthy?

I received a slew of responses (thanks for that!), all essentially saying the same thing: a lack of time, menu ideas, cooking skills, and motivation prevent us from eating healthfully.

Oh my. First, let me say, I have struggled with these, especially, the lack of time and menu planning. And, as my family loves to remind me, my first attempts at cooking were less than stellar. It took me a while to learn to cook well, a practice I am forever refining.

But I assure you, these are not insurmountable obstacles, and with a little planning, some guidance, and an open mind, you can eat healthfully and feel great WITHOUT SPENDING HOURS IN THE KITCHEN! Honestly, I just don't buy the time excuse; it can take longer to order and pick up a pizza, or heat up some ultra-processed "chicken" schnitzel than to cook a simple, whole foods meal.

Today, after a crazy start to the week (working two jobs for three days in a row, multiple appointments for the kids, repairmen in and out of the house, etc.) I made a healthy and delicious lunch in UNDER 8 MINUTES. What's more, this mean was totally not pre-planned; I thought of this idea on my bike ride home from work!

The result? Coconut Rice With Chicken that everyone scarfed down!


Here's how it went down:
1. Turn on oven and reheat leftover chicken.
2. Heat coconut oil in skillet. Chop onions. Sautee onions and spices (cinnamon, ginger, salt and pepper)
3. Wash, soak and check 1/2 head of cauliflower
4. Pour can of coconut milk into the skillet. Heat for 30-60 seconds.
5. Add precooked brown rice (leftovers from last night). Stir to mix and heat for a few minutes.
6. Add cauliflower. Cover and shut off heat.
7. Let rest for a minute while the cauliflower steams a bit.
8. Spoon rice mixture into bowls with some shredded chicken on top; then eat and enjoy

See? Quick, easy and healthy! And yummy! In under 8 minutes. Clearly, the speed was the result of having 2 components already cooked (the rice and the chicken) and the other ingredients on hand (the coconut milk and the veggies). I'll talk more about how to make that happen in future posts. But for right now: What do you have in your pantry or fridge that you can transform into a quick and healthy meal today?

Embracing the Season

Finally. Fall has arrived here in Israel, and with it, cooler temperatures… and some wind. While most of us welcome this respite from the heat, seasonal transitions can be very taxing physically and energetically. Whether we acknowledge it or not, we are deeply affected by the changes in our environment, including the seasonal ones.

As fall settles upon us for real now, have you noticed you’ve got:
skin problems: acne, eczema, rashes, dry, dull or oily skin?
congestion: sinusitis, asthma, allergies, runny/ stuffy nose, or a cold?
an overbooked to-do list or calendar? (I consider this just another form of congestion, really.)

If you answered 'yes' to any of the questions above, then it’s crucial to adjust your diet and lifestyle to align with the season. Doing so will help you create health and balance and build strength for the upcoming winter. Better to act now than wait till later. A cold that lingers from fall to winter could easily morph into a sinus infection or pneumonia as the weather turns cold.

So, how do you make that happen, when you've already got so much to do? The key lies in embracing the season. Here in Israel, we’re blessed that it’s fairly easy to eat seasonally. The produce available to us is what’s in season, and, as they say “zeh-ho”. If it’s not in season, then you won’t find it in stores. You’ll notice when produce is not quite at its prime because of the price (more expensive) and well, the taste (not so great). When the season is over, you simply can’t get it anymore. This is in sharp contrast to many Western countries, where, if you fancy watermelon in the dead of winter, you can get it. Pineapple in January? No problem. Food is shipped from where ever it is seasonal to wherever you want it. The problem is, while your taste buds may want that food, your body really doesn’t. Your body wants to align with nature; that’s what it was designed to do. Eating and living “out of season” can lead to physical and emotional illness and intense food cravings.
You see, there’s a reason certain foods grow in certain seasons. With each new season comes a fresh batch of foods designed to support your body during the new season. Therefore, it's important to change the foods you eat every time you transition from one season to another. Changing the foods you eat will help reduce food cravings and balance your body and moods.

Enough theory... let's get practical! What does seasonal eating look like in the Fall? According to Traditional Chinese Medicine, fall foods are designed to cleanse and rebuild your lungs and large intestine, as well as all the health problems that arise when these two organs are overburdened.

Fall foods are often white in color and sour or pungent in taste. You’ll also want to add more warming and moist, cooked foods to balance the effects of the weather. Some fall food suggestions:
Put sliced apple or pear over your breakfast cereal or oatmeal; ginger tea flavored with a slice of lemon, lots of garlic and onion in general, soups and stews, especially with root veggies like carrot, turnip, beets, celery, etc.; baked sweet potatoes or pumpkin with cinnamon sprinkled on top, whole grains like barley and brown rice, and good quality oils like olive, sesame, and coconut.
Daily Lifestyle Routines

Just as important and what you eat is WHEN you eat. Now’s the time to establish a regular eating schedule; it’s exactly what we need to calm our over stimulated nervous systems and regulate our digestion. Try consistently eating a light breakfast about an hour after you wake up, a heavier lunch, and a light dinner, ideally before 6pm. Honor your body’s need for more rest in this season by going to bed before 10pm and getting up rising before 6am. I totally acknowledge how challenging this is; do the best you can to at least establish a regular routine, no matter what it is. Getting up early one day and sleeping in the next or eating at 6pm one day and at 10pm the next, all promote imbalance and poor digestion (and elimination!).

...........
Sounds simple? It is! And yet, simple changes can produce big results! Dr. Elson Hass says it so well in his book, Staying Healthy with the Seasons:

“Eating and living habits are crucial to your well-being and important for your growth. It is time to assume total responsibility for how you feel on a day-to-day basis. Health begins with becoming aware of your energy and its balance-what you take in and what you put out. What’s important is learning to listen to yourself from the inside so you do not have to become ill to change your life. Keeping your body and mind open and clear makes the way for positive thoughts and visions, and the love from your heart will fill every part.”

Amen. So it should be by all of us...

Nutrition and Wellness Workshops in Yad Binyamin with ARLYN BOLTAX, Certified Nutrition Counselor

Are you ready to take charge of your health, simplify your eating routine, and create and achieve sustainable health goals for yourself and your family?

Do you already know a lot about nutrition and healthy eating, but have trouble implementing your knowledge into action?

Have you always wanted to experience the benefits of working with a health coach, but couldn’t swing the cost of private sessions?

Please join me for informative, dynamic, and fun health workshops. Come for one or all three, to be held once a month on Sunday evenings now through the end of the year.


October: Sunday, October 24, 2010
Sugar Blues: Learn the truth about sugar and how to stabilize your weight, wood, and metabolism. I’ll share tips for kicking the habit and information about natural and alternative sweeteners.


November: Sunday, November 21, 2010
Nutritional Myths Debunked: I’ll clear up the confusion about fats and oils, explain why eating low-fat foods and drinking diet soda doesn’t lead to weight loss, and demystify the carbohydrate dilemma.

December: Sunday, December 19, 2010
Building your Immunity for Winter and beyond:
Discover how integrating a diet and lifestyle that is appropriate for the season can boost your health. Practical advice for transitioning to a healthy, whole foods diet that will keep you and your family healthy this winter.


INVESTMENT: Advance registration: 40 nis each class OR
110 nis for the series
At the door: 50 nis per class

TO REGISTER OR FOR MORE INFO: 054 204 4773 or Kislev17@gmail.com


All workshops will begin at 8:30pm @ my house, Rechov Slav 12B.
Each class will include handouts and recipes.
Hope to see you there, and please help spread the word!!

Transitioning Into Fall Without Faltering

The energy of transition is pervasive in the air these days. School has begun and we’ve already set the clocks back one hour here in Israel. The morning light is markedly different, darkness descends a little bit earlier each day, and there is a hint, just a hint, of the cooler weather to come.

Whether or not you invite or desire these changes, they are happening, and it behooves us all to align our bodies and spirits with the flow of energy in nature. Seasonal changes, especially from summer to fall, can be a bit harsh for some of us, especially if we’ve had an indulgent summer of late nights, excessive sugar consumption (including fruit!) and iced coffee! Some symptoms you may notice are digestive disturbances, dry itchy skin, moodiness and sluggishness, and excess mucus production (look for these signs in your children as well!) This is our body’s way of telling us to pay attention and shift with the seasons!

The best way to align with the seasonal changes around us is to slow down! We can support ourselves now by resting more and going to sleep earlier (this is a personal challenge for me and I am humbled by how long I have been working on this one!) It’s also appropriate to shift our diets from summer foods to fall ones. Summer foods are more expansive and cooling; ideal fall foods are more warming and help us get grounded for the cooler weather and shorter days. Practically, this means reducing foods like fruits, ice cream, and iced drinks and increasing our intake of warming foods. It’s also a great time to add more WHOLE GRAINS into your diet. (For more on whole grains, see my previous post).

One of my favorite whole grains, and the one I recommend most often to my clients, is quinoa. Quinoa, pronounced keen-wa, is an ancient grain originally grown by the Incas living in the Andes. Historically called the “Mother Grain,” quinoa is known as a powerful healing food. Technically not a “grain,” quinoa is actually a species of goosefoot or (Chenopodium) and is closer related to veggies like beets and spinach.

Unlike most grains, quinoa actually contains a full and balanced set of essential amino acids, making it a complete. It is also high in fiber, phosphorus, magnesium, iron and vitamins B and E and is a gluten-free food. In Traditional Chinese Medicine (TCM) quinoa is considered a warming food that strengthens and detoxifies the kidneys to bring them into a state of balance, making it the perfect food to eat as we move into fall. Quinoa is especially good for vegetarians and vegans looking for a healthy source of filling protein.

Quinoa is a quick and easy food to prepare and is a great addition to your staple diet. It is easy to digest, won’t leave you feeling bloated or bogged down like some heavier grains and will give you ample amounts of sustained energy.
Most quinoa needs to be rinsed thoroughly before cooking. Quinoa naturally contains a bitter insect repellant coating known as saponins. (When you rinse your quinoa and it looks soapy, those are the saponins!) Even more ideal is to soak the grains in a bowl of water for at least two hours (or overnight). After soaking rinse well in a fine strainer under running water. Soaking all grains helps to make them more digestible by removing and neutralizing the phytic acid found naturally in all whole grains.

Basic Quinoa
1 cup quinoa
2 cups water
½ tsp salt
Bring water and salt to a boil in a small pot. Add quinoa, cover tightly and reduce heat to med/low. Cover and simmer for 15-18 minutes until the germ separates from the seed. The cooked germ will appear as tiny white curls coming out of the seed in the center when cooked. Double, triple or quadruple the recipe for a bigger family or to use later in the week.

Once you have your basic quinoa cooked, you can store it in the fridge for a few days and then transform the already cooked quinoa into other delightful dishes. Here are a few ideas:

Bountiful Breakfast Quinoa
1 cup cooked quinoa (as directed above)
½ cup fresh seasonal berries
2 Tbsp chopped walnuts (or any nut of your choice)
a touch of raw honey or a few raisins for sweetness
almond milk (or milk of your choice)
Gently heat the milk and add quinoa. Stir to combine, and add other ingredients.

Curried Quinoa and Roasted Summer Vegetable Salad
3 cups cooked quinoa (as directed above)
½ cup diced zucchini or squash
½ cup diced eggplant
½ cup canned or cooked fresh chickpeas
½ cup extra virgin olive oil
1 Tbsp curry powder
1tsp salt
½ tsp pepper
2Tbsp lemon juice
¼ cup chopped fresh parsley
Toss diced zucchini, squash and eggplant in 1 tbsp of the olive oil and a pinch of salt. Spread vegetable on a baking sheet lined with parchment paper and roast for 15-20 minutes until slightly browned and soft. Meanwhile mix the olive oil, curry powder, salt, pepper and lemon juice in a small bowl. Let vegetables cool after roasting, and then toss with the cooked quinoa and chickpeas in a large bowl. Drizzle olive oil mixture over and dress to desired taste. Garnish with fresh chopped parsley and serve.

Quinoa Tabbouleh
3 cups cooked quinoa
1 cup diced cucumber
1 cup diced red or yellow peppers
1 cup quartered cherry tomatoes
½ cup chopped fresh parsley
½ cup chopped fresh mint (nana)
½ cup extra virgin olive oil
¼ cup freshly squeezed lemon juice
salt & pepper to taste
Toss cooked quinoa with cucumber, tomatoes, peppers, and herbs.