Thursday, December 31, 2009
Happy New Year's Eve Everyone,
Its 5:30 am and i just finished making my green juice for the day. the boys are still sleeping and the house is silent- amazing!! I honestly can't imagine not having my green juice everyday!! it is so energizing and makes me feel light and energetic all morning. plus- it is the easiest and most nutritious thing to have as on-the-go nutrition when running around with the boys. i automatically wake these days around 4:30-5 and am excited to get out of bed and prepare my juice. while i prepare my green juice i sip on my warm water, lemon and ginger- sooo nourishing.
This week i did not schedule any clients or patients, got my nanny for three days and focused on rejuvenation. i do this the week between christmas and new years as a restart. i love starting clean. i cleanse myself, my home, my relationships etc. i take time to look back and be grateful for what has happened in the last year. i let go of things i need to let go of- (like feeling guilty for not getting my holiday cards out)and think about what i want to happen in the next year- what books i want to read, what relationships i want to develop, what career goals i want to accomplish, what i want my kids to experience etc. i do this process throughout the year too- it does not have to be just at the new year. we should take time to reflect on life daily. each night think about what you are grateful for that day and think about what you want to happen the next day.
so yesterday i did one of my Bliss Days:
woke around 4:30 to make green juice for the day (2 32 oz mason jars full)
played with boys in the morning till nanny came at 9am: we played memory, swords, cars, alphabet puzzles, fireman sam and much more. i nourished mason and owen with green fruit smoothies and apples (apples slices for mason and blended apple for owen).
YOGA- as you all know i love my daily yoga practice. i went to Downdog Yoga studio in Bethesda. i love the heat in that studio!!! i do not like the speed at which they flow sometimes but i just go at the speed that i feel my body and mind want to move that day. You should never feel like you have to do exactly what a teacher says. the teacher is there for guidance. you know your body and mind the best and you have to decide what will benefit you the most that day. the practice felt very cleansing. this was my first time at that studio and i love experiencing new things. this reminded me of the importance of doing new things regularly. challenge yourself to do something new everyday- read a new book, go to a new class, take a tea break with a new friend or take the kids to experience something new.
Next, i went to Veria Wellness Center in Bethesda for a FULL BODY EXFOLIATION, FACIAL AND 80 MINUTE MASSAGE. they use all organic products and have a purely serene environment. i feel very clean and well taken care of when i'm there. while i get my treatments i stay present and focus on my breathing. i make it a total body/mind experience. tuesday i went for a manicure and pedicure- i don't get polish but i just get my hands and feet cleaned up. i have appointments this week for my hair and a colonic also.
here are a few ideas for home spa treatments to keep you looking and feeling well (i did each of these this week): Use lemon juice on your nails to make them even whiter. mix avocado and honey together, place it on your skin and let it sit for 30 minutes. you will have smooth skin. its even better if you eat some of the avocado so you are beautifying from the inside out. heal and protect your hair by doing a jojoba and coconut oil hair treatment. mix these oils together (or you can just use one or the other), distribute it throughout your hair for as long as you want. Lately i've been sleeping with socks on and loading my feet and toes up with coconut oil right before bed to keep them soft. i love taking the time to take care of me. This is important for everyone but especially if you are often giving your energy to others such as for myself being a mommy, a wife and a wellness practitioner.
my bliss day continued with dinner and a movie ("up in the air") with my husband. i chose the restaurant because there are not many places that i will eat and truly enjoy the food. i do love le pain de quotidien in bethesda. i chose the quinoa salad which was very nourishing but the portion was very small- so i got two. one key to eating well and maintaining proper digestion is if you eat cooked food always eat some raw food before and during. so when i eat quinoa i always eat a salad or sprouts or something raw before and after. last night i had sprouts and arugala with my quinoa.
we truly missed the boys while we were away. getting away makes you appreciate the craziness of kids even more. we returned home, ate some nourishing food (i had some sprouts and a sweet potato with tahini and pumpkin seeds) played with the boys and snuggled them into bed. i'm still nursing owen and just love my time at night when i'm rocking him to sleep and nursing and then he just falls asleep in my arms. i'm very thankful to have two healthy little boys that are thriving in the world.
i continued my bliss day with a long relaxing shower and we actually watched another movie- 500 days of summer. i loved this movie. fabulous music and great message. Both of the movies i saw today had similar take-away messages for me- "daily life is more meaningful and amazing when you share it with people you love." surrounding yourself with people who make you a better person and support your dreams and ideas is key. then you create experiences together.
Finally, i wrote in my journal, smothered my feet and hands with coconut oil and went to sleep.
Fabulous day!! My bliss day was pure bliss.
Be Well, Kelly
Monday, December 21, 2009
i hope everyone is enjoying the fabulous holiday season. I love the holiday season. it is about sharing amazing food and experiences with the ones you love and are grateful for. Sorry for the lack of blog posts lately but i've been living my wellness and taking every opportunity to get to bed immediately after putting my two boys down to bed at night. Sleep is very important in your overall wellness. As a mom of a three year old and a ten month old i do not always get my optimal sleep. this is why my every day wellness rituals are soooooo important. if i do not take optimal care of myself i can not be the best mother, wife, nutrition counselor, yoga instructor, physical therapist etc that i can be. in general over the last few months my daily rituals include:
drink warm water with lemon and ginger or yerbe mate or green tea
make my green juice
drink green juice (made with all the organic fresh greens at the market that week):
celery, cucumber, kale, dandelion greens, cilantro, collards, chard, spring mix, sprouts, spinach, romaine, green leaf etc and apple. sometimes i add lemon and ginger.
eat in-season fresh organic fruit
drink green juice
days that i eat simple i may just have a huge power shake later in the day.
other items i eat for my late afternoon meal include: nori wraps filled with sprouts and avocado and veggies, collard wraps filled with nut/seed cheeses and veggies, big bowls of green savory soups with dehydrated crackers, seaweed salad nori rolls, big salads filled with loads of veggies, sea veggies, avocados and more.
During the colder months i will do warm bowls of quinoa, sweet potato, peas, broccoli, spinach, cilantro and sea veggies. sometimes i roll this mixture up in a nori wrap--- so yummy.
Starting tomorrow i will do my Raw Yoga Cleanse. it is not much different then my normal daily rituals but i want to clean up a few things. i'm eliminating my occasional yerbe mate or green tea in the morning. Caffeine should not be part of anyone's daily rituals for many reasons but especially due to its effect on your adrenals. so i will totally eliminate this. i also have noticed that when i eat my "cooked food" meal of quinoa, sweet pot etc. or a grain such as in sprouted grain bread i just don't feel up to par. so i'm going to eliminate these things and test how i feel. i love experimenting like this. Everyone needs to take the time to experiment and see what the body and mind need at that moment in time. these thing may have made me thrive last month but i just don't feel that they are nourishing me now. so i'm excited to cleanse the body of them.
in general for the next few days my daily rituals will include:
warm water and lemon and ginger
green fruit smoothies
or green power smoothies
or green savory soups
or green salads with sprouted seed crackers or cheeses
i will include my pre/post natal supplement, my liquid iron supplement, E-3 live, superfoods and sea veggies.
i love my green power smoothie lately. if i get home from the studio after 5ish i don't like to eat a lot because i go to bed early and i don't want to still be digesting food when i go to bed. so a blended green smoothie (either fruit or savory) is what works for me. an example of a green power fruit smoothie that i will do is: banana, berries or fruit of choice, fresh greens (chard, spinach, kale etc) goji berries, date, raisens, acai powder, bee pollen, ground flax seed, dulse, pure synergy green powder, sun warrior vanilla protein powder, blue green algae (blue manna or e-3 live and or other superfoods. This shake is complex but i feel so satisfied and nourished after i drink it. i drink is slow over 1-2 hours and really swirl it around my mouth before swallowing. this is a great nourishing meal for anyone on the go and especially for moms who are busy nourishing their kids and family too.
Yummy- i love eating clean, simple, delicious foods!!
I hope that everyone will join me in "cleaning up" their daily rituals. doing a cleanse or detox is ok but the key in making long term changes and optimizing your health and wellness is making the right choices in your daily rituals. what you do 90% of the time is what determines your health and wellness.
Remember: "YOU ARE WHAT YOU EAT, HOW YOU MOVE AND WHAT YOU THINK".
Be Well, kelly
Monday, October 12, 2009
Happy Fall everyone!! i love the fall. the crisp coolness is in the air and i just love sipping on hot tea throughout the day- yerbe mate, green or rooibos are my teas of choice. i love my warm cozy sweaters and scarves, high black boots and cuddling up under the covers at night. This weather makes it even more enjoyable to walk in to my heated yoga studio which soothes my mind and muscles the second i walk in.
During the fall and winter months many people find it difficult to eat a lot of raw foods. You can warm foods below approximately 105 degrees and still get all the nutrients and enzymes. Here are some ideas:
-Make soups in the vitamix blender and blend them for longer periods of time to warm them.
-Make soups in your blender and them warm them slightly on the stove.
-Use the dehydrator to warm marinated veggies.
-Make a cup of warm carob milk using almond milk and carob powder.
-Make a warm bowl of cereal by using any "raw" cereal and warming the almond milk.
During the fall and winter i find sweet potatoes and quinoa extremely nourishing. These are the foods i choose when i don't eat "raw". Lately i've been loving a mash of quinoa, sweet potato, avocado, cilantro and himalayan sea salt. Another combination i've been enjoying is a mash of sweet potato, avocado, cilantro and sea salt on seeded ezekiel bread. Both of these are nutritious and delicious.
Just a reminder that i'm doing my "Eat and Drink Your Greens" workshop Oct 20th. Check out the website for more information. I will be demonstrating and or discussing Green Juices, Smoothies, Soups, Salads, Chips, Spreads, Dressings, Powders and more.
Enjoy and Be Well!!
Saturday, August 15, 2009
i hope everyone is having a wonderful weekend. both of my boys are down for a nap after a fabulous afternoon playdate. i've been making a wonderful nutrient-dense protein smoothie concoction that not only tastes good but is soooo energizing. i never measure the ingredients so you will just have to play with it and adjust the ingredients to your desire.
here it is:
almond milk or any nut/seed milk freshly made
2-3 scoops of vanilla and or natural sun warrior raw fermented brown rice protein powder
lots of bee pollen
carob powder (carob pods are shown above)
mesquite or lucuma powder
-some days i add in all the spices that are in chai tea: ginger, cloves, cardomom, cinnamon etc.
-other days i will use a base of a tea such as yerbe mate, rooibos, or pau d'arco instead or in addition to the coconut water
-to make it frothy add in a few ice cubes.
CAROB is fabulous to add to drinks and recipes. here are just a few of its health benefits:
-Lowers cholesterol level in the blood. Carob seeds don’t have a cholesterol agent.
-It acts as an antioxidant.
-It can be used to treat diarrhea in children and adults.
-It contains an active substance that is effective against asthma. Carob is also used for asthma problems caused by allergies.
-It doesn’t contain caffeine. It works nicely for patients that have high blood pressure.
-It contains vitamins E and is used for the treatment of cough, flu, anemia and osteoclasis.
-Carob tannins have Gallic acid. Gallic acid is analgesic, anti allergic and antibacterial. It is also antioxidant, antiviral and antiseptic.
-It is rich in phosphor and calcium.
Plus it tastes fabulous!!!
Thursday, August 13, 2009
Monday was an amazing blissful day for me. i love all forms of movement; yoga, gyrotonic, pilates, biking, hiking etc. i just love moving my body and being active. monday was filled with movement. this was my day:
i woke around 5ish to drink my tea and make my green juice. i included loads of cleansing greens like cilantro and parsley.
the boys woke around 6:30ish. i love the mornings with the boys. We started the day by making mason his nutrient-dense shake. he loves sitting on the counter and helping me put all the delicious and nutritious ingredients in the vitamix. Owen started his day with breastmilk and a mash of papaya, peaches and udo's oil.
i went to my 9:30-11 yoga class. one focus of vinyasa flow yoga is linking the breath with the movement. this is very important for everyone to focus on in daily life. we need to get optimal amounts of oxygen into the cells for our bodies to function properly. transferring the breathwork from class to daily life is one of my daily intentions.
stopped at home to drink a little green juice and pump milk for owen for later.
Next was the best part of the whole day........THAI MASSAGE!!!!!! it was just amazing. i was sooo relaxed, released and rejuvenated afterwards. The healing art of Thai Yoga Massage is an ancient and sacred system of healing with roots in Yoga, Ayurvedic Medicine and Buddhist spiritual practice. It is a unique and powerful system of Yoga Therapy, which combines rhythmic massage, acu-pressure, asanas (Yogic stretching exercises), gentle twisting, energy work and meditation. Thai Yoga Massage stimulates and balances the flow of healing energy within the body, opening the areas which are blocked bringing the person deeper into balance and harmony for health, happiness and wellness of being. This system creates a powerful release of stress and tension, an increase in vitality and well-being and it deepens the connection between mind, body and spirit in both the giver and receiver.
**if you would like to know the practitioner i saw please email or call me and i will pass along their information.
monday was the last day of my 3 day GYROTONIC EXERCISE YEARLY UPDATE. The update course was saturday, sunday and monday from 2-6. during these updates we review all the exercises, experience them on our own bodies and then work on hands-on techniques to use to get people to truly feel what the exercise should feel like. the hands-on work in gyrotonic is amazing. i love taking these courses and other continuing education courses. they inspire me and give me new creative ideas. i also love spending my time with other like-minded people. i took the course with 2 other girls and i just loved the energy we all had.
So i had an amazing blissful day. i then came home and made a big smoothie with fruits, greens and vitamineral green. it was sooo YUMMY and nourishing!!!
Plan a personal day of bliss for you!!! ENJOY and BE WELL,
Sunday, August 9, 2009
Good Morning, it is 6:17am and i just got done making my green juice for the day and stocking up on baby food. owen is 6 months old now and eating fabulous organic nutrient dense foods. i continue to breast feed him and plan to till he is 2ish. i prepare most food in the vitamix blender which i could not live without!!! i started him with mono-meals of all the foods i feed him to make sure he tolerates them well. Now i combine some of the foods for various meals and snacks. i prepare everything i feed him and make sure it is all organic, clean and safe. This morning i prepared:
blended papaya and peaches
meal combinations that i feed him include:
smashed banana, avocado and spirulina
blended apples, pears, bananas and oil
blended peas, carrots, almond milk and oil
blended sweet potato, avocado, almond milk and oil
for lighter snacks i may just do blended cucumber and carrots or cucumber and apples
i add avocado or one of the following oils to most of his meals:
udo's choice with DHA
flax oil with DHA
i also add spirulina, goji juice and/or almond milk to some meals.
Gradually i continue to introduce him to new foods making sure he is getting all the nutrients that he needs.
my intention with my boys is to introduce them to a variety of healthy foods and nourish their minds and bodies the best i can. the earlier you introduce your kids to whole organic foods the more likely they are to choose these foods in the future. i want to introduce their palates to the bounty of fresh whole organic foods and flavors that our earth offers. i will not be dogmatic or force anything on them. i want them to choose a healthy lifestyle for themselves. i want them to run home from school and choose to eat the fresh raw veggies and fruits instead of the candy they will be offered at school and friend's homes.
people often think that eating healthy means depriving yourself of all the foods you love. i look at it as the opposite. eating whole organic local foods allows me to taste the uniqueness of each food. i love the experience of eating. i love simple fresh foods. i love to eat slowly and savor each bite (which does not always happen with two little boys). eating in-season white nectarines or figs is sooo much more satisfying compared to even the thought of eating a bowl of store-bought ice cream or sweets. i never crave processed foods. as you begin to eat more simply you stop craving all the processed foods and you only crave whole organic real foods. if you keep your diet simple you will truly enjoy the flavors and essence of each food. this is part of my philosophy with owen and mason- introduce them to all the fresh whole organic foods and they will be set up to desire these foods in the future.
Feed the babies and kids of the world whole real organic foods and we will create a world of healthy, happy and well people!!!
Friday, August 7, 2009
i have so many great things to share. raw living to me is about living simple and being present in everything i do. One aspect of living simple to me is enjoying the day to day activities of life in a new amazing way. for instance my daily ritual of preparing my green juice each morning is truly almost a meditative activity for me. i wake before all my boys, take my supplements, make my tea and then i'm ready to prepare my juice. the house is silent and its just me and the food that is going to nourish me for the day. its so soothing and it helps center me for the day. then i hear mason's little voice say, "mommy, mommy, mommy."
my friend marie, who i met in nutrition school and went to culinary school with, came to stay with me for 4 days. we are working on a manual/book for pre/post natal women and their kids in regards to nutrition and nutrient-dense recipes. it was a YUMMY few days. we created many amazing dishes and tested many recipes. it was so fabulous and fun!!! my favorite creations are our raw fermented sauerkraut and sea veggie salads wrapped in nori (picture above). i love wrapping all my salads in nori. Nori is very nutrient-dense and a great source of protein for vegans. other recipes we worked on included energy bars, nut milks, shakes, smoothies and so much more.
a simple nutrient-dense nut milk recipe that you can try is:
2 cups almond or brazil nut milk
1-2 tbsp bee pollen
1 tbsp sun warrior natural or vanilla protein powder
1 tsp mesquite
1 tsp carob
in addition to our culinary creations we also lived our raw wellness everyday. everyday we went to yoga class, did wheatgrass shots and filled our bodies with loads of green juice. i love combining my green juice with spirulina. i blend it
for just a few seconds in the vitamix and it gets a little frothy.
On to another topic: REST and RELAXATION.
Part of living my wellness includes making time for rest, relaxation and rejuvenation. i got a seaweed body wrap treatment and facial at Veria Wellness Center and it was fabulous. i was very impressed with their knowledge and professionalism. it started with a complete body exfoliation which is very important to get rid of all the dead skin and toxins. our skin is a major detox organ and we need to keep it functioning optimally. next she applied the red algae and then wrapped me in a slightly heated cover. it was such a relaxing treatment. when i'm getting massages and treatments such as this i always practice silence and deep breathing. it allows me to get the most out of the experience. while my body was wrapped in the sea weed she did my facial. all organic products were used. after removing the wrap i rinsed off and then she applied essential oils. So if you are in need of some rest, relaxation and rejuvenation i suggest you get a treatment and practice being totally present during it. you will feel rejuvenated afterwards.
Finally, i started my seasonal colonic series this week. i get mine done at a local wellness center. each season i do a series of 3 colonics. one per week for three weeks. it is amazing how clean and light i feel even though i eat so well and keep my insides functioning well. colonics are not for everyone but if you have not considered them before i suggest you do some research and consider trying one. the average person carries around 5 lbs worth of stuff in their colon which causes nutrients to not be optimally assimilated. if the colon is clean you will assimilate your nutrients and get the most benefits out of what you eat.
So i suggest everyone cleanse the body and mind with some yummy green juice, daily yoga and seasonal detoxification practices (such as body wraps and colon cleanses).
Be Well and practice your own wellness daily,
Monday, July 27, 2009
I am very happy to report that The Food Network aired a show about The Tree of Life Rejuvenation Center in Arizona and how raw foods can help cure diabetes. Gabriel Cousens MD is the founder of Tree of Life and has helped thousands of people heal and become well through the use of Raw Living Food Nutrition. I consulted with him when i was trying to optimize my fertility to get pregnant. He has many fabulous books out but his latest, "There is a Cure for Diabetes" is about how you can cure diabetes using lifestyle changes including raw living food nutrition.
i love eating/drinking green juices and smoothies. i eat/drink green juices and smoothies everyday. they are an amazing way to get loads of nutrients into your body. the biggest difference between a "juice" and a "smoothie" is when you juice you strain out the fiber. fiber is beneficial in many ways including it helps to keep the colon clean, removes cholesterol, fat and toxins and therefore, helps to keep the digestive system functioning optimally. When you juice you take out the fiber and the juice is just loaded with nutrients. You can consume more juice and therefore, more nutrients. so both are beneficial and both should be done as often as possible.
many days, such as today, i do a combo of both. i load up my vitamix blender with a variety of greens, sprouts, etc. Today i did:
i blended all the greens which filled the vitamix blender. i strained (using my nut milk bag) half the fiber from the greens and got a huge bowl of green juice. Next i blended my apple with what was left in the blender and then added it all together. it creates a delicious and nutritious half juice/half smoothie. then i added a few tbsps of spirulina and took my DHA supplement.
Experiment with a combination of juice and smoothies.
Live green and eat your greens!!
Be Well, kelly
Sunday, July 26, 2009
Here is a delicious and nutritious summer salad i put together tonight:
1 handful spinach
2 handfuls of arugula and baby lettuces
1 handful alfalfa sprouts
1 handful pea sprouts
1 avocado- chopped into chunks
1 red pepper- diced
5 cherry tomatoes
1 tbsp spirulina
squirt of hemp oil
juice of one lemon
1/4 tsp tumeric
1/4 tsp cayenne
a few shakes of himalayan seasalt
a sprinkle of hemp seeds and pumpkin seeds
This salad was sooo nourishing to my mind and body. i ate it while having a picnic on my front lawn with owen and mason. as mason says every morning when he wakes up, "its a beautiful day"!!!!
Live each moment to its fullest, kelly
Saturday, July 25, 2009
I love the combination of my raw food lifestyle and daily yoga practice. the combination of the two help me to cleanse the mind, body and spirit and take my movement practice to the next level. when i'm clean on the inside my yoga practice is sooo amazingly focused and intense. when i say intense i do not mean that i have to work so hard at it. it is actually just the opposite. i feel light, fluid and can breathe and focus easily. on the other hand if i had a heavy raw meal the night before (such as a raw salad filled with nuts, seeds, avocado and olives or a gourmet raw treat such as raw pizza) i feel that my body is still spending energy digesting these foods and can not move and function optimally. when the digestive system is empty the body and mind can focus its energy on other things such as breathing, asanas (postures), focused attention and more.
when i eat a very cleansing diet i feel connected to life and "on top of my game". i feel connected with the people around me and to nature and living life to its fullest. a cleansing diet for me includes a day filled with fruits and veggies in very digestible forms. for example i may do:
shots of wheatgrass and E-3 live
fresh cleansing veggies such as cucumber and celery
fresh cleansing herbs such as cilantro and parsley
test out how you feel when you give your digestive system a rest compared to how you feel when you overload your digestive system. a key to feeling well and vibrant is having good digestion.
Friday, July 24, 2009
good afternoon everyone. it is a beautiful summer day and i just returned from a fabulous day at the park with my boys. both boys are now napping and i'm sitting here listening to my classical music and writing.
i often get asked what i eat on a typical day. first of all it is always changing. i listen to my mind, body and spirit and change my daily rituals, nutrition intake etc. according to what they need. the key for me is mindfulness and planning ahead. i continue to do my wellness journal every night and that helps me assess the day and determine what i need to do (or not do)the next day.
Here is a sample of my food intake for a day. I eat everything ORGANIC!!
-Wake with the boys around 6:15ish. Mason is usually my alarm clock. Owen is a sleeper so he sleeps another hour or two.
-Take my supplements with water: probiotic, digestive enzyme (some days), pre/post natal vitamin, D3, B-12/complex. i take all whole food supplements. i take a liquid B.
-Make and drink my tea. I LOVE having my tea in the morning. i vary the teas: Green, yerbe mate, red raspberry, pau d'arco and rooibos are my regular ones. most of the time it is green and yerbe mate. i grate in fresh ginger and juice of a lemon. the daily ritual of just making my tea is so gratifying. i sip on this for the early morning.
-Yoga (9:30ish)- i do a daily yoga class at a local yoga studio. i just don't feel the same when i don't do my yoga. it centers my mind, body and spirit. this time allows me to set my intentions for the day and to become aware of the state i'm in that day.
-blended melon. lately i've been loving blended cantaloupe. i also regularly do watermelon, honeydew and papaya. they are soo yummy and delicious!!
-green juice plain or sometimes with spirulina and/or chlorella and always with my DHA supplement. i do a daily green juice and vary my greens everyday. here is what i did today: celery, cucumber, romaine, dinosaur kale, red kale, red chard, collards, cilantro (i love cilantro and it is soooo cleasing too), green leaf lettuce, beet green and apple. i make approximately 50 oz and drink it in 2 servings. i may drink half as just the juice and the other half with spirulina and or chlorella for protein, iron, CA and more!!
-out to the playground, hiking or some outdoor activity with the boys
-today i had romaine wraps with celery, variety of sea veggies (wakame, sea lettuc, kelp and more), tahini, sprinkle of himalayan sea salt. i love this wrap!! then i made an additional sea veggie salad with all the same sea veggies and just put tahini and himalayan sea salt on it, mixed it all together and ate it with a fork.
-later i may have a little raw fermented sauerkraut, avocado and nori.
i feel best when i eat light. i have the most energy and function optimally when the digestion system is working less.
i'm currently breast feeding owen and plan to for about 2 years so i have to think about both of our needs. i often add in protein smoothies made with hemp protein and almond or nut and seed milks and superfoods like bee pollen, goji berries, marine phytoplankton and more.
a sample of one of owen's little meals is a mixture of avocado, banana, udo's choice oil (fabulous blend of omega 3s, 6s and 9s with DHA) and goji juice. he eats it all up!!!
i make mason daily shakes or ice creams that include: almond milk or coconut water, fresh or organic frozen fruit, some protein (sproutein, hemp etc), some fat (avocado, nuts/seeds, udo's choice oil, hemp/flax oil etc), other superfoods (bee pollen, spirulina, chlorella, mesquite, acai, goji berries and more). he loves them- and so do i!!
Stay tuned for more blog updates on my daily menu and the fabulous foods i feed owen and mason.
Eat Smart, Move Well and Live Green
Friday, July 17, 2009
Friday, July 10, 2009
Ok- so i have many updates and so many things i want to share. First my two little boys are thriving. Mason is the most energetic, strong-minded and creative child i know- but of course i'm going to say that because he is mine and i love everything (almost everything) he does. i love all his little stories he tells me. he loves to fly high in the sky in his little airplane. Then there is my little owen. he is just the perfect baby. he knows how much i value my sleep and has been sleeping through the night most nights for a long time now. he is just happy and content and smiles at everyone. he loves to cuddle and i love cuddling and massaging him.
i spend as much time with the boys as i can. my job is to open their eyes to everything the world has to offer and then they can choose what they want to learn more about. my time with the boys is often spent outside in nature, at parks, reading books, coloring, painting, in the kitchen creating healthy fun meals and snacks, at the library, on playdates, etc. this area has sooo much to offer kids. i want to raise boys that are happy and that find what truly makes them happy. i don't want them to just go along with the typical mainstream things. i want them to be true to themselves.
i continue to journal daily about life, food, wellness etc. journaling helps me reflect on the day and set my intentions for the next day.
one key to my own daily wellness is staying present and mindful about everything i do. i try to eliminate anything that does not mean something to me or is a waste of time. my time is so precious and i want to enjoy and savor every moment. i make sure that each thing i choose to do really has a purpose in my life. Previously i would occasionally relax by watching a show at the end of the day. now i spend that time journaling more, getting more sleep, reading, meditating etc. Lately i've been listening to the Raw Mom Summit on-line and it is so inspiring. it is all about eating raw living foods, raising a raw family, living the best life ever and more.
remember, if you are interested in something inundate yourself with it and learn as much as you can about it.
i also love my spa time. my spa time includes getting massages, doing home facials, exfoliating and more. the home facial treatment i do regularly is a blend of manuka honey and avocado and you just spread it on your face and let it on for 30 minutes. your skin is silky smooth after this. i also love conditioning my hair with jojoba oil. i put this in in the morning and then wash it out that night. a daily treatment everyone should do is body brushing. this helps get the lymphatic system moving and exfoliates the skin.
Yoga is still my sacred space. it is what connects me mind, body and spirit. i do a yoga class almost everyday. days i do not do my yoga class i practice at home. but i love the energy in a class setting. i've been biking more lately and i love it!! i love getting out in nature alone with all that time to just move and think.
i'm usually at the studio and/or working tuesday-thursdays and home with the boys friday-monday. this schedule is perfect for me at this time in my life. it gives me a balance of being mommy and doing the work i love. it is hard for me to say no to work because i truly love the work i do. i love helping people transform their life and become healthy, achieve wellness and love the life they live. i love teaching people how to love healthy food and create daily rituals that they thrive on. but right now it is the kids that need me most.
does everyone know about the fabulous new farmer's market in bethesda. its called the central bethesda market. i love it!! anything that brings fresh local produce to bethesda i love. check it out!!!
What have i been eating lately? i always get this question. here are some typical meals i've been doing:
my daily green juice: celery, cucumber, romaine, kale, chard (green, rainbow, red), kale, collards, bok choy, napa cabbage, and a variety of other greens. i vary the greens each day. i juice some and keep the fiber in some. next i blend 3 fuji apples in with the greens that i kept the fiber with it and then i mix it all together. i make 50-60 oz per day. i drink it after my morning yoga or exercise till early-mid afternoon. in half of it i mix spirulina, chlorella, bee pollen or other green powders. the other half i just drink as is. i love my green juices!!!! i can't go a day without them.
i've been loving a sauerkraut salad i do: i mix my raw fermented sauerkraut with cilantro, variety of sprouts, tomatoes, carrots and avocado. next i put it in sheets of nori and eat it like a wrap. i love these lately. my body is craving the sauerkraut and avocado!!! i sprinkle kelp and other sea veggies on it too.
i've also been loving some raw ice creams i do. my favorite right now is just plain old banana ice cream. freeze bananas and blend. sooo simple. this is mason's favorite too. sometimes i add carob, mesquite and lacuma which is totally yummy too.
tonight i did a great ice cream/pudding combo. i did frozen bananas, strawberries and mango, coconut water, hemp protein powder, acai powder, mesquite powder and flax seed. i blended it all up and it was sooo smooth and creamy. i then sprinkled more mesquite and ground flax on top and it was fabulous!!!
i have been breastfeeding owen and he is now also eating banana, avocado, apples and pears. he loves his bananas and avocado!!!
i love the summer because you can be outside all the time. i love all the fabulous produce too- fresh berries and melons. i love the melons. Lately i blend them up and they are soooo creamy. the best are blended papaya or blended cantaloupe. try it!!!
ok- that's it for now.
be well and enjoy the summer!!!
Thursday, June 4, 2009
1 cup dates, fresh or soaked
1/4 cup cranberries
1/4 cup walnuts
1/4 cup un-hulled sesame seeds
1/4 cup almonds
1/2 tsp lemon zest
Process all the above in a food processor. Place energy bars in a square dish and refrigerate or place in freezer.
Be creative and experiment with adding other ingredients that you love such as: other nuts and seeds, dried fruit, superfood powders etc.
These bars are great 45 minutes after a long bike ride or any intense workout.
ENJOY and Be Well, Kelly
Saturday, March 28, 2009
Some of the benefits of detoxing include:
Here are my three top tips for detoxing:
-Drink lots of healthy liquids to flush out the body while pouring in nutrients.
-Eat foods high in fiber to keep your GI tract fit.
-Eat foods that energize cleansing enzymes in the liver. The liver is your body's built-in detox center.
Include the following detox foods in your daily food program:
The top 10:
- Green leafy vegetables Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.
- Lemons You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that's easily flushed away.
- Watercress Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.
- Garlic Add it to everything -- salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out junk.
- Green tea This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.
- Broccoli sprouts Get 'em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.
- Sesame seeds They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that's a staple of Asian cooking.
- Cabbage There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Kale Coleslaw, anyone?
- Psyllium A plant that's rich in soluble fiber, like oat bran, but more versatile. It mops up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon.
- Fruits, fruits, fruits They're full of almost all the good things above: vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.
Be Well, Kelly
Saturday, March 14, 2009
To my surprise i'm now loving the gym. By bringing the mind/body connection to the gym, being mindful about everything i do and turning inward my gym experience has been fabulous. I now have an amazing positive energized feeling every time i enter the gym. i still use the elliptical, arc trainer, treadmill and various pieces of equipment but i'm focused on the preciseness of each movement, my breath, posture, lengthening the spine, fluid movements and challenging myself. I'm focused and engaged in what i'm doing. i'm bringing all the knowledge i gained through my yoga, pilates, gyrotonic exercise training and life to the gym. this combination is a new challenge for my mind and body and i'm loving it.
i challenge you to reexamine your workouts and connect with your mind and body in all forms of exercise.
move well, kelly
Tuesday, March 3, 2009
i just became an affiliate for natural zing. Natural Zing is a fabulous natural specialty food distributor. they sell many raw living food products and equipment and they are my primary source when i need supplies for myself and for clients and patients. the best thing is that they are also a local company and extremely organized and dependable.
please check them out and use this link which will show them that i referred you to the site which will give me credit. call or email me if you have any questions on specific products etc. i would be happy to help you. we are in the process of building my on-line store which will include a section specifically for natural zing products that i recommend.
be well & live green, kelly
with the change of seasons approaching make it a priority to get out and do your cardiovascular exercise outside in nature. this is my intention for all nice days. i love being out in nature and i want to get back to biking and hiking and will take the boys with me. this will allow me to get my cardiovascular exercise in, spend time with my boys and benefit from nature.
another key for new moms is to get out and socialize. with limited time for socializing you want to be sure to spend time with the people who matter most and who truly make you and your life better. this is a time in your life to take a good look at your friends, colleagues etc and decide who you want to truly be a part of your life and who is not worth your time and energy. it may sound harsh but it is true.
i also urge new moms to use your time wisely. when you are not feeding the baby or tending to the older kids make a list of your priorities and be sure to use your spare time to only do the things that really matter to you. for instance when you are nursing instead of watching tv or doing something mindless use this time to read a book that you've been wanting to read, meditate, practice deep breathing or call an old friend to catch up. when the baby goes down for a nap you can take a nap too, give yourself an at-home facial or organize your closet (if this is something you enjoy). i love organizing and getting rid of the old and only keeping what i truly need. be sure to give all old stuff to organizations that will re-use it.
more tips for new moms to come in the future.
be well and live green, kelly
Tuesday, February 24, 2009
as i welcome my new little boy into this world i can't help but think about the many changes that i have experienced over the past few years. being able to adapt and thrive with change is one key to living well. we all experience change- some good some bad. the key is being able to look at change as an opportunity to better yourself and your life.
owen william bradley was born on february 10th at 6:28am. we are both doing well. he is a healthy glowing baby and i'm a glowing mother. i look at this time in my life as not only a great opportunity to bond with owen and continue to bond with mason but to rejuvenate myself in mind, body and spirit. it is a time to reassess and create new daily rituals that fit my life and goals now.
today was my first day back to the gym since having owen. it felt fabulous!!!! i felt a renewed sense of energy and enthusiasm. i love focusing on the mind/body connection any time i'm doing movement. it helps me connect with each and every part of my body. i look forward to getting back to my yoga classes this weekend too. i feel like i'm back in action. i want to be a strong vibrant woman for myself, my kids and family. taking care of myself helps me take care of my family the best i can.
in regards to food i'm nourishing myself and owen with the healthiest food in the world. a sample day includes:
water with raw whole food supplements: pre/post natal, b-complex, probiotic
2 shots of E-3 live
1 shot herbal iron
green juice: celery, cucumber, apple, kale, romaine, spinach, chard, lemon
romaine wrap and raw veggies: carrots, red pepper, celery, sprouts, cucumbers
raw fermented sauerkraut and lydia's organic dehydrated crackers (nuts, seeds, veggies)
energy soup: red pepper, tomato, zucchini, cilantro, garlic, nori, kelp, sprouts, seasonings, avocado and more
coconut water (with green powder)
oranges, pear or papaya (when i get hungry late at night during an owen feeding)
my website designer and i are in the process of completing my new and improved website. i predict it will be done in 4 weeks. we are working on the store part of the site now. i love the creative process that goes into developing a website. check in at www.bradleywellness.com in a few weeks to see the new site. i've been working on many new and exciting workshops and classes to share with everyone in 2009.
try this simple, delicious and nutritious recipe:
Cream of Spinach Soup
1½ cup Spinach
2 cup Water
½ A Small Zucchini, Peeled
½ A Tomato
¼ cup Hemp Seeds
¼ cup Sunflower Seeds
1 tablespoon Nutritional Yeast, optional and not raw
½ teaspoon Garlic, or more if desired, Diced
½ teaspoon Salt
1 dash Black Pepper
1 teaspoon Onion, Diced
Throw spinach in the blender with water, sunflower seeds and hemp seeds. Blend until smooth. Then add the remaining ingredients and blend for a long time until very smooth and slightly warm. If you want to warm it more you can place it in a pot on the stove and lightly heat (do not heat over 118 degrees).
This soup is a nutritional powerhouse. Spinach is high in calcium but it is also contains oxalates (oxalic acid) which block the calcium from being absorbed. Cooking spinach actually reduces its oxalate content. Before adding the spinach to this recipe you can boil or steam the spinach. If you want to eat spinach for the calcium benefits but want it raw choose baby spinach which has a lower oxalate content compared to mature spinach. Spinach is also an excellent plant-based source of iron that in comparison to meat sources is low in calories and virtually fat-free. Spinach is also a rich source of phytonutrients. Hemp seeds have an excellent fatty acid profile and protein content including all the essential amino acids. Hemp seed’s fatty acid ratio is 3:1 (omega 6’s : omega 3’s). This exceeds the target ratio which is 4:1 (omega 6’s : omega 3’s). Most western diets have a fatty acid profile of 10:1 which is far too rich in omega 6’s and deficient in omega 3’s. This imbalance is a co-factor in a wide-range of common illnesses including cardiovascular disease, diabetes, arthritis, mood and skin disorders and more.
Saturday, January 10, 2009
I'm in the process of totally reconstructing my website, blog, company etc. so please continue to check in over the next couple of months. The new site should be up in 8-10 weeks but you never know with technology. The new site and structure will provide you with a more user-friendly website that includes all the upcoming workshops and events. As many of you know i'm also 8 months pregnant so i will be taking some time off. when i return i will be doing more and more workshops and classes to provide as many people as i can with the health and wellness information that everyone wants and needs.
Enjoy the following two fabulous warming recipes during the cold winter days and nights. just remember to not heat them over 118 degrees to preserve the nutrients and enzymes.
Healthy Hot Carob or Cacao
1 cup almond milk
1 or 2 teaspoon raw almond butter (makes it creamy)
honey or agave nectar to taste (about a teaspoon)
1 tbsp raw carob or cacao powder
1 thin slice of fresh ginger, chopped (optional)
1 pinch of cinnamon
1 pinch of grated nutmeg
1 dash of cayenne pepper (optional)
Place all ingredients in a blender and blend until frothy. Place in pot on stove and warm lightly.
6 carrots, chopped
2 cup water
3 clove garlic
1 teaspoon powdered ginger or 3 teaspoons ginger juice
1 small lemon, juiced
2 teaspoon curry powder
½ teaspoon cumin
pinch cayenne pepper
celtic sea salt and pepper, to taste
Preparation: Toss all ingredients in blender and blend until smooth. Place in pot on stove and lightly warm (do not heat above 118 degrees or else the vitamin and mineral content will decrease and the enzyme content will decrease). For a pretty finish, sprinkle with curry powder.
During the cold days of winter you want to warm your body from the inside out. This soup will help you feel warm and cozy on those cold winter nights. Curry is made up of a variety of warming spices so I always add more curry powder than what I have listed on the recipe. You can also experiment with adding a dash of onion powder and garlic powder which I feel enhances the flavor of the soup. I add texture to this soup by adding a few slices of avocado on top or sprinkles of sea vegetables such as kelp, dulse or nori. Add a sprinkle of hemp, flax, pumpkin seeds or sunflower seeds for a little added crunch.
This soup will not only warm you it will provide you with an abundance of nutrients to keep those winter time colds away.