Simple Arame Sprout Salad

Hi everyone,

This week was a very busy week but busy with amazing events. I had two big raw food events. Tuesday night i had my "Intro to Raw Foods Workshop/Food Prep Class" and wednesday i catered a small event for a women's book club. the catering event included a 30 minute talk on the benefits of raw foods. i love connecting with small groups of women and introducing them to the Raw Living Foods Lifestyle.

My "Simple Arame Sprout Salad" is so easy, delicious and nutrient-dense. i demonstrated this at my raw foods class, prepared it for the catered event wednesday night and made it for myself and some other moms on friday- everyone loves it!!! You have to try it!!

1 bag arame- soaked 10-15 minutes and rinsed
1 box sunflower sprouts
1 large handful mung bean sprouts
1 tbsp tahini
1 tbsp chickpea miso- South River Co.
water

Whisk together tahini, miso and water (if you want a thicker sauce add less water)
Place arame and sprouts in bowl and mix with dressing.

i also like to add spirulina to the dressing or sprinkle it on top of the salad!!

Enjoy this salad by itself, on dehydrated crackers, wrapped in romaine or collard leaves, wrapped in nori or place it on green salads or sprout salads. Its also yummy with raw fermented sauerkraut.

i love eating this salad with Lydia's Organic Luna Nori Crackers!!!

Enjoy!!

Pics from "Intro to Raw Foods Class"

Thanks everyone for a wonderful Raw Living Foods Class. i am so very grateful to be able to do the work i love. i love inspiring others to live well and have fun while doing it. here are just a few of the yummy treats i demonstrated and discussed for the class:

My Daily Green Energy Juice- gotta have your daily plant blood!!


Nutrient-Dense Essential Sprouts- Eat sprouts Daily!!


A variety of pates: sun-dried tomato, almond ginger, curry and more...


Raw Fermented Sauerkraut- soooooo yummy and key for a healthy immune system!!!


Energy Balls with Sprouted Buckwheat


Fig Oatmeal Raisen Cookies


Nori bites: Almond Ginger pate on nori sheets dehydrated for a few hours


Dehydrated Crackers: sundried tomato/flax and green sunflower seed/flax


and these were just a few of the nutritious and delicious foods that participants got to enjoy!!

Be well and i hope to see you at my next workshop/class!!

Snowy Days & Warming Raw Living Foods

I hope everyone is enjoying the amazing snow!!! the boys and i have been having sooo much fun playing and sledding in the snow. see pics above!! i love weather like this because it gives me an excuse to relax and just be cozy inside with my family. i love putting on my cozy pants and sweater and knowing that i will be snugly and warm all day. eating a primarily raw living foods diet can be tough for some people during the cooler winter months. when its cold outside you think about steaming cups of hot cocoa, hot soups and dense cozy foods like fresh warm breads and cereals or bowls of hot oatmeal. i look forward to my "warming" foods when i come in from a day of playing in the snow. here are a few ideas to stay warm and cozy during the snowy days of winter:

-take your food out of the refrigerator so it is at least room temperature before you eat it. i take my juices out of the refrigerator at least one hour before i want to drink them.

-prepare raw soups in your vitamix or any high-powedered blender and then warm them on the stove to below 118 degrees. my go-to winter hearty soup is blended zucchini, red pepper, tomato, lots of greens and sprouts as the base of the soup. i place it on the stove and add raw fermented sauerkraut and loads of sea veggies including strips of nori. finally, i add slices of avocado and a sprinkle of sea salt. this is such a satisfying warming soup.

-warm foods by blending them longer in the vitamix. when i make my nut milk shakes i blend them for a while to get them warm. this also make them frothy which i love!! my favorite right now is a combo of almond or cashew milk, sun warrior vanilla protein, a little maca and bee pollen. if i want a hot cocoa sensation i will add carob and place the mixture on the stove for a few minutes. this creates a thick rich satisfying drink!! sooo yummy!!

-right now i'm also loving "manna" bread. this is not a truly 100% raw product and it does contain wheat but it is made of sprouted grains, nuts, seeds and fruits. it is cake-like and very dense. i like to put it in the dehydrator briefly to warm it up. take your time and remember to chew your food well. my favorite is the sunflower seed!!!

-another meal that i had not eaten for a long long time but takes me back to childhood is a bowl of warm cereal with bread and jam. so i recreated this sensation with a healthy version. i used lydia's organic raw cereal with almond milk. i blended my almond milk with two dates and warmed it on the stove before pouring it over the cereal. i let it sit for a little to soften the cereal. then i spread some blended apricots on my raw seed bread. the best was dipping the bread and spread into the warm cereal. this was a fabulous meal that took me back to childhood!! of course this is not something i would eat daily because it is very dense and does not provide me with optimal energy. but wow it was satisfying at the moment.

-sprouted grain bread sandwiches can be a hearty meal in the winter. i warm the bread in the dehydrator and spread avocado on both slices. next sprinkle a little himalayan sea salt, dulse, kelp and sea lettuce. add loads of alfalfa sprouts and broccoli sprouts (or any sprouts you love) and strips of nori. i love this combo right now. i eat it will a big bowl of radishes,carrots and red peppers. sooo refreshing and filling.

-start everyday with a mug of warm water with lemon!!! have a cup of tea between meals or at the end of the day. teas to try include: goji, rooibos, pau d'arco and ginger.

so these are some ideas to keep you eating raw living foods even on the snowy cold days!!!

stay warm and be well, kelly

Detox Day and Connections

what an amazing day. days like today make me appreciate everything i have and everyone in my life. I notice that days that i cleanse and detox i feel very connected- connected in all areas of life- my yoga practice, my interactions with my kids, my relationships with clients, my inner thoughts and desires, my creativity and more. when you detox and cleanse you have more energy to put towards living life optimally because your body, mind and spirit are not spending the energy digesting foods.

i cleansed yesterday and today by doing:

warm water and lemon
kombucha tea
green juices
almond milk, sun warrior protein powder and bee pollen smoothie (i add this because my goal is not to lose weight and i need more calories at this time)

today was an amazing overall wellness day too:

woke early to make my green juice and nutmilk for the day
drank my kombucha tea while working with clients
my yoga class today was a wall class and this is a great way to really get connected with each pose. you know you are connected when you feel "light" in the poses. we worked alot of upper body strength with headstands, handstands, crow, twisting crow- they are very energizing.
next i saw my bodywork professional who has been working on structurally realigning areas of my body. today we worked on opening up my shoulders and releasing my neck and jaw. wow!! i felt light and open walking out of her office.
next i drank my green juice while organizing work papers and doing emails.
back to the studio to see clients
sipped on my almond milk smoothie while working with clients
had an energizing meeting regarding a project i'm involved with that you will all hear about soon- it has to do with my GREEN JUICES!!!
tonight i had my third colonic out of my series of three that i do seasonally. i suggest that everyone try this if you have not already. i know its not for everyone but it is sooo healthy for you. Remember that if your colon is filled with stuff you will not be able to assimilate nutrients. so occasionally you need to get things cleaned out.
then i ended the day with another kombucha tea, spirulina and chlorella.

WOW do i feel refreshed and rejuvenated

so my advice to everyone is to take the time and energy to cleanse the body, mind and spirit so that you can truly connect with yourself and the world around you. Live every day like it is your last. live every moment like it is the last.

be well, kelly

Introduction to Raw Living Foods Workshop and Food Preparation Class

Join me for my, "Introduction to Raw Living Foods Workshop and Food Preparation Class."

In this workshop you will learn the basics of why raw living foods are beneficial for your health and how to incorporate them into your daily eating plan. You will learn about the nutritional benefits of the raw food diet including vitamins and phytonutrients, enzymes, water, proteins, fats, digestion, assimilation and elimination and acid-alkaline balance. You will learn what food groups and specific foods are most beneficial to eat and which ones are not so beneficial to eat. In addition you will learn where you get your protein on a raw food diet, food combining, weight maintenance and adapting to a raw food diet. Most importantly you will walk away with the knowledge of how to make raw food preparation simple and easy and incorporate it into your daily life.

You do not have to be 100% raw to benefit from the raw living foods diet. This class will teach you how to incorporate more raw living foods into your diet in the most simple and nutrient-dense way. This class is great for anyone wanting to improve their health through nutrition. The raw food diet has been shown to improve a variety of health conditions including diabetes, cholesterol, blood pressure, weight issues, skin issues and more. Raw living foods are used by athletes to improve their training and help the body in its repair processes. Start incorporating more raw foods into your infant, toddler and teens' diets. This class is great for parents who want to set a positive example and show their kids what and how to eat for life. Raw foods can help everyone increase their daily energy and feel more vibrant.

Foods that will be demonstrated and/or discussed include: raw nut and seed milks, green juices, juicing, smoothies, nuts and seeds, pates, marinated salads, soups, sprouts, sea veggies, fermented foods, wraps, superfoods, supplements, dehydrated foods such as crackers and cookies,
raw desserts and more.... Raw food resources will also be provided.

I graduated from The Living Light Culinary Institute in California and am a Certified Raw Living Foods Chef, Instructor and Educator.

You can learn more about me and my Nutrition and Raw Food services at www.bradleywellness.com

When: February 23, 2010
Where: 4604 Dorset Ave. Chevy Chase, MD 20815
Time: 5:30-8:00
Cost: $75.00
To register call or email Kelly Bradley. Space is limited so please register ASAP. Payment is required in advance to reserve your spot. Send check to 4406 Jones Bridge Road Bethesda, MD 20814
i hope to see you there!!

202-320-5025, kelly@bradleywellness.com, www.bradleywellness.com

Wellness Rituals

January is almost over which means that many people's new years resolutions are starting to dissolve. i don't like the term "resolution" but no matter what you call it everyone makes new years goals, resolutions, changes etc. one of the best ways to be certain you accomplish your goals is to create daily rituals that support that long term goal or resolution. when i'm working with my patients and clients one of the most important things we talk about at each session is creating daily rituals that support the goals or changes. Daily rituals are individualized per person because each person has to look at their entire lifestyle to create daily rituals that work for them. most importantly you must enjoy and love each daily ritual.

i challenge you to take a look at your daily rituals and decide which ones are truly benefiting you and which are sabotaging your goals. but don't forget that you are not living just to reach a goal. you are living for each moment and you want to enjoy every moment of life. so create daily rituals that allow you to thrive and be happy in the NOW yet prosper in the future.

i always reevaluate my daily rituals and change them according to what is going on in my life at that time. I'm working on a few new business projects so i have reorganized some of my daily rituals to fit in time to accomplish my work goals. i've added some new wellness rituals including weekly manual bodywork, infrared sauna sessions and endermologie. i'm connecting with some amazing like-minded practitioners which always energizes me. i schedule in alone time with each of my boys because i feel that one on one time is very important.

in general my daily rituals are:

wake 5ish
drink warm water and lemon as i prepare my green juice


organize and play with the kids
sip on kombucha tea (i've been loving this lately)
work days i go to the studio to see patients and clients, other days i take mason to nursery school and have time to connect with owen, go to the market etc. i love going to the market. i can't wait for spring for the wonderful outdoor markets. even going to the market for me is a wellness ritual. i know everyone there and we are always talking nutrition and fresh organic foods and recipes.
9:30 yoga class everyday!! MY LOVE!!! it balances me mind body and spirit!!!

work days i go back to the studio to see patients and clients, other days i get work done while the boys are napping. when i'm home with the boys we always do some outdoor activity or playdate. i love getting them out in nature as often as
possible.

when i'm home with the boys this is my time to do some home-spa treatments like my avocado honey facial mask or jojoba oil hair treatment. i walk around the house with a green face!!!
prepare food with mason (owen just watches at this point) and eat a nutritious dinner
i finish eating for the day around 5pm (6 at the latest) so i have plenty of time for my food to digest which will allow me a full restorative night sleep.
get boys ready for bed, bedtime rituals
dry brushing and shower
some nights i'll do a little work
i write in my journal every night before bed.
mindful meditation- i reflect on the day and set intentions for the next day
deep breathing
to bed by 9pm most nights.

so that is an example of my daily rituals right now. if i'm working on a big project i fit in more time for work. if i feel i need more rest i will be sure to get more sleep or schedule a bliss day. you need to take responsibility for your overall wellness by creating daily rituals that nourish your needs.

Happy Daily Rituals!!! Be well, kelly

Bliss Day

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