A Stretch a Day...

I love stretching! Every morning I do a little stretch before I get out of bed, I stretch when I am tired, I stretch when I'm bored, I stretch in the shower, I stretch outside and I stretch while I watch TV and I coerce friends into super random stretch parties whenever I can.  Stretching gives me that extra boost I need and it feels great.  Why not try stretching next time you are feeling down and see how much it picks you up. 

Now a little science on stretching...

"Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion."

According to the Mayo Clinic, the top five benefits of stretching include:

• Increased flexibility and joint range of motion:
  Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
•  Improved circulation:
  Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
• Better posture:
  Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
• Stress relief:
  Stretching relaxes tight, tense muscles that often accompany stress.
• Enhanced coordination:
  Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

 Now that you know the benefits it's important to know how to stretch properly.

• Warm up first
  Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
• Hold each stretch for at least 30 seconds It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
• Don't bounce
  Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
• Focus on a pain-free stretch
  If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
  
• Relax and breathe freely
• Don't hold your breath while you're stretching
• Stretch both sides
  Make sure your joint range of motion is as equal as possible on each side of your body
• Stretch before and after activity
  Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet

 With all the benefits of stretching and it's simplicity, I wonder why more people aren't doing it.  Case in point, my father just had shoulder surgery and I wonder if it could have been avoided if he stretched daily.  I couldn't be more thrilled because I have little stretch buddies as well, the kids that I watch love to do Yoga! 

Blueberry Crisp A La Mode

You can use almost any combination of fresh berries in this dessert. Try raspberries, blackberries, or a mixture of all three.

6 cups blueberries
2 tablespoons brown sugar
1 tablespoon all-purpose flour
1 tablespoon fresh lemon juice
2/3 cup all-purpose flour
1/2 cup packed brown sugar
1/2 cup regular oats
3/4 teaspoon ground cinnamon
4 1/2 tablespoons chilled butter or stick margarine, cut into small pieces
2 cups vanilla low-fat frozen yogurt

Preheat oven to 375°.
Combine first 4 ingredients in a medium bowl; spoon into an 11 x 7-inch baking dish. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine 2/3 cup flour, 1/2 cup brown sugar, oats, and cinnamon, and cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal. Sprinkle over the blueberry mixture. Bake at 375° for 30 minutes or until bubbly. Top each serving with 1/4 cup frozen yogurt.

Note: Topping may also be made in the food processor. Place 2/3 cup flour, 1/2 cup brown sugar, oats, and cinnamon in a food processor, and pulse 2 times or until combined. Add butter; pulse 4 times or until mixture resembles coarse meal.

Yield: 8 servings

NUTRITION PER SERVING
CALORIES 288(26% from fat); FAT 8.3g (sat 4.8g,mono 2g,poly 0.9g); PROTEIN 4.2g; CHOLESTEROL 22mg; CALCIUM 77mg; SODIUM 96mg; FIBER 3.8g; IRON 1.3mg; CARBOHYDRATE 52g

Brussel Sprout and Mustard Salad

Total time: 40 minutes
Servings: 1

Note: Adapted from La Grande Orange Café. Spanish Marcona almonds are available at Trader Joe's and well-stocked supermarkets. Manchego cheese is available at cheese stores and well-stocked cheese sections of major markets.

Mustard vinaigrette

• 2 tablespoons honey
• 1 1/2 tablespoons Champagne vinegar, more as desired
• 1 tablespoon fresh lemon juice with pulp
• 1 1/2 teaspoons lemon zest
• 1 1/2 teaspoons whole grain mustard, more as desired
• 1 1/2 teaspoons minced garlic
• 3/4 cup light olive oil
• Sea salt
• Freshly ground black pepper

1. In a large bowl, whisk together the honey, vinegar, lemon juice and zest, mustard and garlic. Continue whisking while slowly drizzling in the olive oil until the oil is thoroughly incorporated. Season to taste with salt and pepper, and brighten the dressing as desired with a little extra vinegar and mustard. Chill well before using. This makes a generous cup of dressing, more than is needed for this recipe, and will keep for 1 week, covered and refrigerated.

Salad

• 1 pound Brussels sprouts
• 1 tablespoon dried cranberries
• 1 tablespoon dried blueberries
• 2 tablespoons toasted whole almonds, preferably California or Spanish Marcona
• 3 tablespoons mustard vinaigrette
• 1 ounce Manchego cheese, shaved using a peeler1.

Peel the leaves from the Brussels sprouts, discarding the core. In a large pot of boiling water, blanch the Brussels sprouts leaves just until they are a vibrant green and barely tender. Drain immediately and place in a large bowl of ice water to stop the cooking. Drain and dry well. You should have 3 cups of leaves.
2. In a large bowl, toss the Brussels sprouts leaves, cranberries, blueberries, almonds and just enough vinaigrette to lightly moisten.
3. Mound the salad on a plate, and top with the cheese shavings. Serve immediately.
Each serving: 572 calories; 13 grams protein; 36 grams carbohydrates; 8 grams fiber; 44 grams fat; 12 grams saturated fat; 19 mg. cholesterol; 311 mg. sodium.

Baked Artichokes with Gorgonzola and Herbs

• salt
• 4 artichokes  
• 3 lemons, plus 1 lemon  
• 10 ounces mild Gorgonzola cheese, room temperature  
• 2 tablespoons cream  
• 2 teaspoons chopped fresh thyme leaves  
• 2 teaspoons chopped fresh parsley leaves, plus 1 tablespoon  
• 1 clove garlic, minced  
• 1/2 teaspoon freshly ground black pepper  
• 3 tablespoons bread crumbs
• 1 tablespoon olive oil

Bring a large pot of salted water to a boil over high heat. Trim the artichokes by cutting off the top 1-inch or so. Cut the stem close to the base of the artichoke so the artichoke can sit up straight, and remove some of the bottom leaves. Using kitchen shears, trim the sharp points off of any remaining outer leaves. Add the artichokes to the boiling water. Halve the lemons and squeeze the juice into the boiling water. Toss in the lemons. Cook the artichokes until tender, about 30 minutes. Drain the artichokes and let cool.

Meanwhile, in a small bowl stir together the Gorgonzola, cream, thyme, 2 teaspoons parsley, garlic, salt, and pepper. In another small bowl stir together the bread crumbs and remaining 1 tablespoon of parsley.

  

Preheat the oven to 400 degrees F. Remove the center choke of the artichokes using a small spoon. Stuff the cheese mixture into the center of the artichokes. Place the artichokes into a baking dish. Sprinkle the bread crumb mixture over the top of the artichokes. Drizzle the tops of the artichokes with olive oil. Bake until the artichokes are heated through, the cheese is melted, and the bread crumbs are crisp and golden, about 25 minutes. Transfer the artichokes to a serving dish and serve.

Happy Birthday to my Sister!

Happy Birthday Aimee!

Halloween Treats

I am super excited to use my new festive utensils and start my adult collection of Holiday Items.  Check out this major score.

Gravestone Art

I do not know what got into me but I decided to go gravestone rubbing at an old cemetery down the road from my house at 9:30 pm a couple weeks ago. I lasted through two grave rubbings and decided to leave because I got spooked! Although it is hard to make out the letters from my rubbing, the results came out pretty cool.  I used charcoal to rub and a sketch pad.  This is a great project to do with friends during the Halloween season.  It really helps you get into the Halloween Cheer!

Maple Honey Pecans with Spice

Just made a small batch and it was so good.  Thinking about now adding flavored nuts to my farm stand!

You will need
1 tbsp Coconut Oil
1 cup pecans
3 tbsp honey
1 tsp all spice
1/2 tsp Sea Salt
1/2 tsp crushed red pepper
3 tbsp of Vermont Maple Syrup

Combine all ingredients in a non stick skillet, stir frequently and coat all Pecans. Remove from heat after 5 mins or so. Spread out before they harden on non stick surface. Let cool 10 mins.

Honey Pecan and Pear Chia Pancakes

You will need a pear (diced)
1 tbsp coconut oil
1/2 cup of pecans
3 tbsp of honey
2 cups of pancake mix
1/3 cup maple syrup
1 1/4 cups of milk or almond milk
1 tsp of vanilla
dash of all spice
dash of cinnamon
1/4 cup of chia seeds

In a skillet add coconut oil and pecans, heat and crush and add honey.
Combine all ingredients in a bowl and mix and add 1/3 cup maple syrup.
On medium skillet add1/2 cup of mix and flip over when you see bubbles. Top with Pure Vermont Maple Syrup and enjoy.

Best Jewelry KickDown Ever

So my AWESOME FRIEND, gave me a bunch of stuff to make jewelry with and I am super super excited.  Here is a glimpse of the awesomeness.  Thank you Ms Anna!

Cinnamon Chocolate Pumpkin Seeds

You will need some fresh cleaned pumpkin seeds from recent carvings, a couple tbsp on cinnamon, salt and cocoa. Preheat oven to 375. Place pumpkin seeds on nonstick baking sheet. sprinkle with salt, cinnamon and cocoa.  Bake for 25 minutes.  

Snow in October?

I haven't been able to post in several days due to power outages because of a rain and snow storm that knocked tons of trees and power lines down.  New Canaan, CT all together canceled trick or treating. I loved the snow. I got to stay inside and get cozy! We had zero trick or treaters so I did some damage on the left over candy.

Chlorella what?

Chlorella is a type of algae that grows in fresh water. The whole plant is used to make nutritional supplements.

As a medicine, chlorella is used for preventing cancer, reducing radiation treatment side effects, stimulating the immune system, improving response to flu vaccine, increasing white blood cell counts (especially in people with HIV infection or cancer), preventing colds, protecting the body against toxic metals such as lead and mercury, and slowing the aging process.

I use chlorella in my kombucha!

Chlorella is also used to increase “good” bacteria in the intestine in order to improve digestion; and to help treat ulcers, colitis, Crohn's disease, and diverticulosis.

Some people also use chlorella for the prevention of stress-related ulcers; treatment of constipation, bad breath, and hypertension; as an antioxidant; to reduce cholesterol; to increase energy; to detoxify the body; and as a source of magnesium to promote mental health, relieve premenstrual syndrome (PMS), and reduce asthma attacks. It is also used for fibromyalgia.

Chlorella is applied to the skin for treating skin ulcers, rashes caused by radiation treatment, and a sexually transmitted disease called trichomoniasis.

How does it work?
Chlorella is a good source of protein, fats, carbohydrates, fiber, chlorophyll, vitamins, and minerals. The cell wall of chlorella must be broken down before people can digest it.

For more info on chlorella check out webmd.com

Black Bean Salad

Dressing:
1 small clove garlic
Pinch salt, plus 2 teaspoons
Juice 1 1/2 limes (about 3 tablespoons)
2 teaspoons sea salt
1/4 teaspoon chili powder
1/4 cup extra-virgin olive oil or extra virgin coconut oil

Salad:
1 cup fresh corn kernels (from about 2 ears)
1 orange bell pepper, diced
1/2 small red onion, finely chopped (about 1/4 cup)
1 tablespoon extra-virgin olive oil or extra virgin coconut oil
1 (15-ounce) can black beans, drained and rinsed
Sea salt
Freshly ground black pepper
1 cup cherry tomatoes, halved
1 smallavocado, halved, seeded and diced
1/4 cup chopped fresh cilantro, leaves and stems

Make the dressing:
Smash the garlic clove, sprinkle with a pinch of the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste. Whisk the garlic paste, lime juice, salt and chili powder together in a bowl. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream.

For the salad:
Cook the corn, bell pepper, and onions in the olive oil until beginning to brown over medium-high heat in a skillet. Toss in the black beans and cook until warm. Add the dressing and toss to coat evenly. Adjust seasoning with salt and pepper. Remove from the heat and gently fold in the tomatoes, avocado, and cilantro. Serve.

Walnut and Blue Cheese Coated Grapes

• 2/3 cup finely chopped walnuts
• 6 ounces crumbled Cabrales (Spanish blue cheese), Roquefort or Gorgonzola may be substituted 
• 4 ounces cream cheese
• 20 loose seedless red grapes (about 1/4 pound with stems) (I used green grapes and they were great too)

Preheat oven to 325 degrees F.

On a sheet pan spread out the walnuts and toast in the oven for 7 to 9 minutes. Remove from oven and allow to cool.

In a bowl with an electric mixer, blend the blue cheese and the cream cheese until smooth. Put one tablespoon of the cheese mixture in the palm of your hand and roll a grape in it.  Coat the mixture around the grape.  Cover the remaining grapes and chill on a sheet pan for 15 minutes. Roll the cheese-coated grapes in the walnut mixture and chill for 30 minutes or until coating is firm.

The Magic of Mushrooms

Mushrooms have been used for thousands of years both as food and for medicinal purposes. They are fungi.  There are over 14,000 types of mushrooms,but  only 3,000 are edible. Of the 3,000 mushrooms that are edible, 700 have known medicinal properties, and fewer than one percent are recognized as poisonous.
Some people like to pick their own mushrooms.  When I was recently at Patrick's Point Park in Humboldt County, I saw signs every where about mushroom picking.  A lot of people had signs that they would buy your picked mushrooms on their mailboxes.  However, identifying mushrooms can be a real challenge.  It is important to properly identify the mushroom that is collected so you are not eating a poisonous species.  The Pharaohs prized mushrooms as a delicacy, and the Greeks believed that mushrooms provided strength for warriors in battle. The Romans regarded mushrooms as a gift from God and served them only on festive occasions, while the Chinese treasured them as a health food.

Here are some interesting statements about mushrooms and their health benefits:
1. Mushrooms contain about 80 to 90 percent water, and are very low in calories (only 100 cal/oz).
2. Mushrooms are an excellent source of potassium.
3. Mushrooms are a rich source of riboflavin, niacin, and selenium.
4. Mushrooms stimulate the immune system, help fight infection, and demonstrates anti-tumor activity.


According to a John's Hopkins study, when ground beef was replaced with sauteed mushrooms people ate 420 fewer calories and 30 grams fewer fat that day, yet reported feeling just as satisfied.

Minestrone Soup

• 1 medium onion, chopped
• 1 stalk of celery, chopped
• 2 medium carrots, chopped
• 1 cup of fresh or frozen green beans
• 1 medium zucchini, chopped
• 1 package (10 ounces) of frozen chopped spinach
• 1 can (28 ounces) of tomatoes
• 1/2 cup of uncooked macaroni (could be whole wheat or spinach or other)
• 1 can (15 ounces) of navy beans with juice
• 1/4 teaspoon of basil
• 1/4 teaspoon oregano (optional)
• 1/4 teaspoon of cayenne pepper
• Water as needed.

Combine all ingredients in a large pot. Bring to a boil, then reduce heat and let simmer about 30 minutes, until all vegetables are tender. Add water if necessary to make enough liquid to cover ingredients.
Makes about 12 cups.
Per 1 1/2 cups: 137 calories, o Cholesterol, 7.5 g. dietary fiber, 1 g fat, 207 mg. sodium.

Sweet and Spicy Candied Pecans

Ingredients

• Nonstick vegetable oil spray
• 3 tablespoons real maple syrup
• 1 1/2 tablespoons sugar
• 3/4 teaspoon salt
• 1/4 teaspoon cayenne pepper (or a dash or two more if you like them extra hot)
• 1 1/2 cups pecan pieces

Preparation: Preheat oven to 325;°F. Spray baking sheet with nonstick spray. Combine maple syrup and next 4 ingredients in large bowl. Stir to blend. Add pecans; stir gently to coat. Transfer to baking sheet. Place large piece of foil on work surface. Bake pecans 5 minutes. Using fork, stir pecans to coat with melted spice mixture. Continue baking until pecans are golden and coating bubbles, about 10 minutes. Transfer to foil. Working quickly, separate nuts with fork. Cool. (Can be made 3 days ahead. Store airtight at room temperature.)

Cashew Cream

Cashew cream is a vegan-chef staple that stands in for dairy in a variety of ways.

Ingredients:

• 2 cups whole raw cashews (not pieces, which are often dry), rinsed very well under cold water

Directions:

Put the cashews in a bowl and add cold water to cover them. Cover the bowl and refrigerate overnight.

Drain the cashews and rinse under cold water. Place in a blender with enough fresh cold water to cover them by 1 inch. Blend on high for several minutes until very smooth. (If you're not using a professional high-speed blender such as a Vita-Mix, which creates an ultra-smooth cream, strain the cashew cream through a fine-mesh sieve.)

To make thick cashew cream, simply reduce the amount of water in the blender, so that the water just covers the cashews.

Celery Root Soup with Granny Smith Apples

Ingredients:

• Sea salt
• 3 Tbsp. extra-virgin olive oil
• 2 medium celery roots , peeled and cut into 1-inch cubes
• 2 stalks celery , chopped
• 1 large onion , chopped
• 2 quarts faux chicken or vegetable broth (try Better than Bouillon brand)
• 1 bay leaf
• 1 cup thick Cashew Cream  (see recipe below)
• Freshly ground black pepper
• 1 unpeeled Granny Smith apple , very finely diced
• Chive oil  (see recipe below)

Directions:

Place a large stockpot over medium heat. Sprinkle the bottom with a pinch of salt and heat for 1 minute. Add the oil and heat for 30 seconds, being careful not to let it smoke. This will create a nonstick effect.

Add the celery root, celery, and onion and sauté for 6 to 10 minutes, stirring often, until soft but not brown. Add the stock and bay leaf, bring to a boil, then reduce the heat and simmer for 30 minutes. Add the Cashew Cream and simmer for an additional 10 minutes.

Working in batches, pour the soup into a blender, cover the lid with a towel (the hot liquid tends to erupt), and blend on high. Season with salt and pepper to taste. Ladle into bowls. Place a spoonful of the diced apple in the center of each serving, drizzle the Chive Oil around the apple, and serve.
(recipe by Oprah)