A yoga student of mine recently suggested I try this food delivery and cooking experience and I have to say I have been beyond delighted with the experience! The produce is organic, the fish wild- caught, the meats grass fed and the chicken humanely raised without hormones or antibiotics. It's health coach approved, by me - I'm using it! The food is locally and seasonally sourced and delievered to your front door, farm-to-table style, in an insulated ice packed box made with recylable materials! You choose 6 or 12 meals meals per week. I chose the 6 meals, but I can sometimes get 3-4 meals out of the 2 meal portions, by using the same portion control I suggest my clients use and adding a side salad to the meal, You choose from Chef's Choice, Paleo, Gluten-Free, or Vegetarian meals, with many Soy-Free options. Every week there are several new recipes added, so you'll never be bored! Your Sun Basket comes with beautiful recipe cards with a professional photo of the finished product and excellent step-by-step recipe instructions. I've been cooking since I was a young girl, but even a novice cook could make these meals and feel like a bonafide chef! The recipes are truly chef designed, delicious and nutrient dense. This is definitely a service I would recommend to my clients, especially those who are short on time for shopping or coming up with interesting recipes to make. This morning I took a challenging Pilates Fusion class and by midday my stomach was grumbling for something nourishing to fuel me through the afternoon. My Sun Basket arrived just as I was contemplating what to make for lunch, without having to run out to the store for ingredients. I cooked up the Mediterranean Tomato-Braised Cod with Oregano, pictured above. The recipe had several more ingredients than that, but it was simple to make. You get all the ingredients measured out for you in recyclable containers. The side dish was a delicous and crunchy (I love crunchy) pan seared broccoli, with almonds and lemon. Needless to say, I was able to cook up a delicous and nutritious lunch, with leftovers for tonight or tomorrow. Use my code to get 3 FREE meals! www.sunbasket.com/3fre/Myriam327459 and let me know what you think if you try it!
The beautiful spring came; and when Nature resumes her loveliness, the human soul is apt to revive also.
~Harriet Ann Jacobs
Did you know that now is an ideal time to “spring clean” from the winter months and enjoy the renewing foods of Spring?
In honor of March’s National Nutrition Month status, I’d like to share with you two of my favorite, Nutrient-Packed-And-Go Recipes that are healthy and easy to take along as spring beckons you to get outdoors and hike, bike, walk, swim, play tennis, practice yoga, throw a Frisbee – whatever! Both recipes include my SuperFood of the Month: Spinach. Yes, Popeye was right – this dark-green leaf really packs a nutritional punch, helps fight cancer, builds strong muscles, and much, much more! (Keep reading to learn more.)
I’ve also included an article about How to Read Ingredient Lists, since this is one of the most frequently-asked questions from my clients. Once you know what to look for, you’ll never be confused (or fooled by a food package) again!
I hope the promise of spring brings you inspiration to go after your own personal health and wellness goals. If you ever have any questions or would like someone to talk to about your food challenges and goals, I’m here to support you!
Yours in Health,
Myriam Lluria Sitterson
SuperFood of the Month: Spinach
Food science studies continue to show that eating spinach helps improve health and reduce the risk of many health issues, from cancer to memory loss to strokes. Here’s just a short list of what makes Spinach a SuperFood!
• Reduces the risk of cardiovascular disease and strokes
• Protects against the occurrence of cancer, including colon, lung, skin, oral, stomach, ovarian, prostate, and breast cancer
• Helps regulate blood pressure
• Builds muscle and strong bones
• Helps prevent memory loss and cognitive decline
• Protects against skin problems such as eczema and psoriasis
• Acts as a natural diuretic and laxative
• Performs as an anti-inflammatory
• Reduces migraines
• Prevents cataracts and macular degeneration
5 Ways to Love Your Body to Wellness
1. Get to sleep by 10 pm. This is the ideal time, since the deepest and most regenerative sleep happens between 10 pm and 2 am. It’s also when your melatonin kicks in and if you stay up past 10 pm you may get a second wind and not be able to fall asleep easily. Try to get 8 hours of sleep if you’re an adult. If you’re tired, take cat naps (on your lunch hour) instead of having caffeine or sugary foods to pick you up or close your eyes and elevate your feet above your heart for instant relaxation. See Legs-up-the-wall-pose@ http://www.yogajournal.com/poses/690.
2. Eat whole, unprocessed, vitamin and mineral rich food, preferably organic. The food you eat makes up your cells. Love and feed them well. Don’t skip meals and add snacks, if needed, to support balanced blood sugar. Get plenty of protein either through vegetables, nuts, seeds and whole grains, or lean animal products. Your body needs the amino acids from protein to keep your brain chemistry functioning optimally. A balanced brain equals good moods, the ability to focus, and restful sleep. Find out what you’re low in and supplement with vitamins, minerals, herbs, super foods and/or fish oil. Love your brain and it will respond!
3. Move your body every day! We’re designed to move, not be inactive. When you move you circulate blood and oxygen through your system, flushing out impurities and toxins that would otherwise build up in the absence of movement and you maintain muscle tone. Movement also releases endorphins, which make you feel good! Walking and stretching whenever you can throughout the day is ideal too. Take the stairs, walk to lunch, get up from your desk or seat frequently and move!
4. Breathe deeply and take full breath breaks often throughout the day. Your breath carries your life force or “Prana.” The more conscious you are of your breath, the more you can affect your stress levels and well-being. When you feel the stress or anxiety building up, stop and pay attention to your breath. Inhale and exhale deeply through your nose. Feel gratitude for your breath and life force. Without it, you’re not alive!
5. Embed love into your life. Do work you love, fall in love with life, make your surroundings a place you enjoy, spend time with friends and family who you love and who you feel loved and appreciated by. And of course, fall in love with yourself! Treat yourself like you would treat a beloved. Massage yourself with oils, wear a fragrance that makes you feel attractive, clothing you feel comfortable in. Find a place of deep love and acceptance for yourself – yoga and meditation can help get you there. Feelings of love release oxytoxin which help to lower cortisol levels which are released when stress is high.
Spring is known as being a time for rebirth and rejuvenation. In the spirit of spring, why not take the time to Spring clean your body, mind and spirit as well as your surroundings?
Your surroundings most certainly have an impact on several areas of your life. For me this is more than evident. I thrive mostly in an environment that is physically appealing to me, that is clean and orderly and that uplifts me and gives me a sense of peace and calm. I don't operate well when there is chaos and disorder in my home or work area. My exterior world ends up stepping into my inner world mirroring what's going on, even with a yoga and meditation practice and probably more so because of it.
You've all heard of the term Spring Cleaning. It comes on the heels of a time of hibernation and spending more time indoors than outdoors. Cold weather also makes us crave heavier and richer foods in order to keep our body temperature higher, keep us warm and protect us from extreme temperature of winter weather.
With the emergence of Spring, also comes the need to lighten our eating patterns. To shed layers of clothing, wear light and bright colors and less clothing. It is also the ideal time to release and cleanse excess weight and to trade heavier food for lighter fare.