Thursday, August 28, 2014

Feeling stuck? Trying this powerful energy-shifting tool

At times it can be hard to shift our perception of something or someone that has got us down in the dumps.  When we are feeling trapped, stressed or helpless it can feel almost impossible to see things from a different perspective.  The problem with feeling stuck is that we won't ever be able to attract abundance into our lives coming from a place of lack.  The universal law of energy is very simple: like attracts more like. Feeling stressed only attracts more to feel stressed about.  If you desire something different than what you are experiencing, you need to shift your thoughts and energy around it.  In today's video blog, I show you how.  Click on the link below and then head over to our Facebook page and let us know how this tool works for you!


https://www.youtube.com/watch?v=DMvAoP5hP2I&list=UUVhTDTncQ9-ZGt8ezTeP75Q
 

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Get vegucated!

Swiss Chard


(these mammoth leaves were grown by Carly's sister, Mandy, in her Austin backyard!)

Fun fact #1 – Swiss aka green chard was developed to produce large leaves and fleshy stalks - two different vegetables in one! It is named as such because of its extensive cultivation in Switzerland.

Fun fact #2 – Depending on the variety, stalks can be white, bright scarlet, fuchsia, lavender, orange or yellow.

Fun fact #3 – A single serving of chard offers up 300% of your daily vitamin K needs.
 
Nutrition Info  Chard contains 13 antioxidants and is an excellent source of vitamins A, C, E and manganese.

When and how to buy – Early summer and early autumn. Look for bunches with leaves that are glossy and fresh-looking. The central "ribs" should be crisp, not pliable. Stalks should be firm with no brown marks. Swiss chard is notable for its fleshy, edible stalks and it has huge, deeply crinkled leaves with a complex earthy flavor and slightly chewy texture. Rainbow chard should be eaten raw or cooked lightly to preserve their color.
 
How to store – Wrap the bunch in moist kitchen paper and keep in a Debbie Meyer's Produce Saver Bag in the veggie drawer for 3-5 days.
 
How to prepare – Wash the leaves in water to remove grit trapped between crevices. Stalks need longer to cook, so separate them from the leaves, then slice. Steam, braise, saute', or stir-fry leaves, or use them as wraps (instead of tortillas). Pairs well with ham, garlic, onion and chilies. An easy rule of thumb is to cook the leaves like you would spinach and the stalks like asparagus.

Here are a few of our favorites:

Chicken & Avocado Swiss Chard Wrap


http://www.nutritionalwisdom.com/recipes/chicken-avocado-swiss-chard-wrap/


Sauteed Swiss Chard w/ Bacon & Garlic
http://www.nutritionalwisdom.com/recipes/sauteed-swiss-chard-w-bacon-garlic/


Or add it to your favorite green juice recipe!


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Feeling frustrated, stressed and struggling around losing weight? Tired of overeating, yo-yo dieting, and working hard to lose weight only to gain it back?
If you’d like to get to the bottom of what’s behind your eating problems and why you are retaining excess weight, then we've got a class for you! You may have heard about the success of using Emotional Freedom Techniques (EFT) tapping to achieve long-term weight loss goals.
More on EFT at http://www.tappingintodreams.com/eft/
 

Joni Gilton is a certified EFT Level 2 Practitioner through the Association for the Advancement of Meridian Energy Techniques (AAMET) International
 
The 3-part hands-on class for men and women is held on Tuesdays from 6:30 to 8:00pm in the Soma Vida conference room

September 2nd, 9th and 16th

No prior experience with EFT is required!

Wednesday, August 20, 2014

In the mood for some junk food?

We all have an innate desire to live our best lives, have ultimate health and.........SCREW THAT, IT'S JUNK FOOD SWAP WEEK!!!  Okay I'm half kidding, but this week I'm speaking to that inner fat kid of yours who loves the junk that our parents raised us on.  I don't want you sabotaging your health goals and dreams just to get some instant gratification, so we are trying to find the middle road (Beanito nachos, anyone?).  All week we will be sharing via Facebook, Instagram and Twitter our healthy junk food swaps.  If you aren't already following us, click on our links below and get on board!  Comment and share your favorite junk foods on our Facebook page and we will try to provide a healthy swap, if we can (some things should just be left alone, don't you agree?).  By the end of this week you will have at least 7 junk food meals that have been reborn in the name of Nutritional Wisdom.  Praise the universe!

Follow us on social media!
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Below are some common brand swaps so that you are armed with the information to make what I call the "better, bad choice".  So, no more excuses.  With a little time and effort there is ALWAYS a better choice!!

The optimal choice is on the left!  

Tortilla Chips*
Beanitos, Garden of Eatin', Whole Foods 365 Organic




Snack Mix
Annie's Organic 

Cheese Puffs
Beanitos White Cheddar or Hot Chile Lime, Garden of Eatin' Baked Crunchitos/Puffs, Snapea Crisps

Pretzels
Mary's Gone Crackers Pretzels

Popcorn*
Organic kernels popped with grapeseed oil on the stovetop (no microwaves ya'll!)

Cereal*
Van's Cinnamon Heaven & Honey Nut Crunch, Nature Path's Organic, Cascadian Farms Organic

Cheese Crackers
Annie's Cheddar Bunnies



Hot Dogs
Applegate Farms Organic, Whole Foods (meat counter)

Jerky
Wellshire, Tanka, Epic Bar

Ice Cream
So Delicious Coconut & Almond Milk Ice Creams, Almond Dream Ice Cream

Popsicles
Goodpop Popsicles, So Delicious Almond Milk Frozen Pops

Potato Chips*
Kettle Organic, Whole Foods 365 Organic



Cookies
Mary's Gone Crackers Cookies, Amy's Cookies

Candy Bars 
Kind Bar with chocolate drizzle (frozen)

Frozen Pizza
Amy's Organic, Annie's Organic

French Fries*
Alexia Organic Oven Crinkle Fries & Baked Sweet Potato Fries

Crackers
Blue Diamond Nut Thins, Crunchmaster's, Van's Perfect 10 & Multigrain



Macaroni & Cheese
Annie's Shells & Cheese

Chicken Fingers
Applegate Organic Chicken Strips

PB&J 
Almond butter and raw honey on Udi's bread

Soda
LaCroix, Topo Chico, Pellegrino, Zevia



*Make sure these items are organic! Non-organic potatoes are one of the highest sprayed crops and non-organic corn is one of the top genetically modified foods grown and sold in the US.

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Get vegucated!

  

Artichokes

Fun fact #1 – The Greeks and Romans consider artichokes to be an aphrodisiac 

Fun fact #2 – The artichoke is technically a flower bud that has not yet bloomed. The choke, which is the bunch of hair fibers above the heart, is inedible (you’ll only make that mistake once!).

Fun fact #3 – California produces 100% of US artichokes. In 1947, Marilyn Monroe was crowned Castroville’s Artichoke Queen (Castroville calls itself the “Artichoke Center of the World”).
 
Nutrition Info - Artichokes are packed with fiber, vitamin K, folate and potassium

When and how to buy – Late spring to mid-Autumn. Look for “globes” with tightly closed leaves and firm stalks.
 
How to store – Cut a fresh end on the stalk, wrap in moist kitchen paper, and place in a Debbie Meyer’s Produce Saver Bag in the fridge
 
How to prepare – Before cooking, use scissors to snip off the spiny leaf tips. Rub all cut surfaces with a lemon to prevent browning. Artichoke hearts can be eaten raw in a salad; stuffed and steamed, roasted or grilled; or pickled. Artichokes pair well with sausage, prosciutto, pancetta, anchovies, garlic and lemon.

Here are a few of our favorites:

Stuffed Artichokes
For the recipe, please visit http://www.nutritionalwisdom.com/recipes/stuffed-artichoke/


Recipe and photo courtesy of 
http://www.mmmmpaleo.com/2013/11/stuffed-artichokes.html


Braised Chicken with Mushrooms & Artichokes
For the recipe, please visit 
http://www.nutritionalwisdom.com/recipes/braised-chicken-w-mushrooms-artichokes-leeks/

Wednesday, August 13, 2014

Don't even think about hosting another BBQ without learning to perfect this...

Grilling the perfect steak


 
Always choose grass-fed and organic, if possible

Cleaning your grill is a must!
Use a grill brush for the big stuff, and an onion to really get it primed
TIP - Slice an onion in half and rub flat side down on the grates as you heat it up

Use medium heat or 400 degrees
TIP - Use the 4x4 method
Holding your hand 4 inches above the grill for 4 seconds and then having to pull away means you are probably around 400 degrees

Experiment with rubs and marinades
TIP - Use a fat and an acid and marinate for 6-18 hours
See below for a homemade citrus garlic marinade

Lock in the juices
TIP
 - Only flip once! Look for pools of water on top of the steak as a cue to flip (or when the steak frees itself from the grill)

Use a meat thermometer
Carry-over cooking adds 10 degrees
145 degrees is between medium rare and medium so remove at 135 degrees
160 degrees is medium so remove from the grill at 150 degrees
TIP - Don't have a meat thermometer? Restaurant trick: Feel the texture of the meat. Put together your index finger and your thumb. Place your other hand on your thumb pad (you know the meaty piece below your thumb) and notice the texture (if your steak feels like this, it's rare). Now keeping your hand on your thumb pad, put together your middle finger and the pad of your thumb (medium) and now your ring finger (medium well) and pinky finger (well done).

BONUS TIP:
If you buy a steak at the store and put it inside your car, it will heat up a little. Don't ever put the steak directly in the freezer after this as the ice crystals will explode in the meat and cause freezer burn.
 



Do you ever find yourself in the produce section of the supermarket, buying the same items week after week? Do you ever pass by a scary looking "vegetable" and wonder who the heck is buying that and, more importantly, what are they doing with it? Starting this week, we will be highlighting a different food, some mainstream, others more obscure. We will not only tell you how to cook it, but also when to buy, how to pick the freshest of the bunch, how to store, and, best of all, how to eat it!

Lady's Fingers

more commonly known as Okra...but we are definitely eating "Lady's Fingers" from now on :)

Fun fact #1 - Okra is a member of the Mallow family. Marsh mallow roots were the source for the original marshmallow candy, made by boiling the soft inner pulps from the roots with sugar until very thick. Don't get excited, that mysterious white stuff does not make your Oreo count as a vegetable!

Fun fact #2 - While known for its slippery texture, you can avoid the sliminess by not exposing the inside of the pod to oxygen (leave the okra intact)

Fun fact #3 - Red okra is similar in texture and flavor to the green variety, and it will turn green when cooked

Nutrition Info - Okra is high in vitamin C, vitamin K, and folate and is a great source of fiber

When and how to buy - Okra is best during the heat of the summer...lucky for us in Tejas! Look for brightly green or red colored pods and avoid the dry, wilted ones because they will have lost their sweetness.

How to store - Okra does not store well, so use within a day or two of purchase. Store in a cool spot on the counter or in the fridge in Debbie Meyer Produce Saver Bags.

How to prepare - Okra can be eaten raw as a crudité or added to a salad. Grilled, roasted, sautéed, pickled, or added to a stew, the possibilities are endless. Lady's fingers pair well with butter, garlic, chilies, curry spices, coconut, green peppers and tomatoes.

Here are a few of our favorites:

Grilled Okra - perfect alongside a Citrus Garlic Marinated Steak!
Drizzle whole okra with melted coconut oil, then season with sea salt and garlic powder and toss to coat. Place okra directly on the grill, close the lid, and allot to cook for 2 minutes. Using tongs, flip each pod and cook for another 2 minutes with the lid closed. Cut a lemon in half and place face down on the grill for several minutes. Remove from the grill, squeeze the lemon over the okra and enjoy!



Shrimp, Chicken, & Sausage Gumbo over Cauliflower Rice For the recipe, please visit http://www.nutritionalwisdom.com/recipes/shrimp-chicken-sausage-gumbo-over-cauliflower-rice/


 


Recipe of the Week:

Homemade Citrus Garlic Steak Marinade
(recipe is for one pound of meat)

Ingredients:
1 tbsp extra virgin olive oil
Zest and juice of 1 orange, 1 lemon and 1 lime
3 garlic cloves, minced
1 tsp sea salt
1 tsp smoked paprika
1/2 tsp freshly ground black pepper

Directions:
Put the steak(s) in a large bowl and add all of the ingredients. Stir thoroughly. Cover and marinate in the refrigerator for at least 1 hour, stirring occasionally. Remove and place on a heated grill.