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Starting the day with produce on the doorstep

9/8/2015

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After a too-long hiatus, I was thrilled to once again have a special delivery on my doorstep when I went out to get the morning paper.   I love my delivery of certified organic fruits, vegetables and eggs from Farm Fresh to You.  I added one of the peppers to this morning's breakfast eggs and I'll plan to make a little cucumber salsa too.  

Here's my quick and easy cucumber salsa recipe.

Cucumber Salsa
  • 1 large cucumber, diced
  • 2-3 ripe tomatoes, diced
  • 1/2 purple onion, diced
  • Juice of 1 lime
  • few pinches of sea salt
  • optional:  chopped fresh cilantro
  • optional:  1 jalapeno chopped (use gloves while removing seeds and chopping)

Chop and dice all the ingredients and combine in a large mixing bowl.  Keep regfrigerated for several hours, stirring occasionally, to allow all the flavors to combine.  Excellent as a dip, salad dressing, or served over quinoa, brown rice or meats.  Make a big batch and enjoy!
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Bone Broth

9/7/2015

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PictureBone broth















First there was chicken soup for the soul, now there's bone broth for the body (and maybe the soul too!)  

A few fabulous reasons to love bone broth - (1) it's super easy to make, (2) you can store the leftovers for another day, and (3) it's a nutritional powerhouse that may solve what ails you....

Bone broth is rich in glucosamine and chondroitin sulfates, helping to improve bone strength and integrity.  It is also a great source of calcium, magnesium, phosphorus, silicon, sulfur and trace minerals, all of which can support healing from illness, surgery or cancer.  But wait, there's more! Bone broth is also beneficial for our cardiovascular system, our neurotransmitters, good for improved memory and learning ability, and good for relieving anxiety.  Anxiety, in particular, is alleviated by the collagen in bone broth, which contains the amino acid profile of glycine, proline and alanine.  Glycine is an inhibitory (calming) neurotransmitter and a cup or two of bone broth a day may be more beneficial than many over the counter remedies for calming yourself and/or getting to sleep.

Simple Bone Broth

Ingredients
  • Your choice of any meat or fish bones - chicken, turkey, duck, beef, pork, lamb, fish or crab
  • 2 tablespoons of apple cider vinegar
  • Optional:  Veggies (add flavor and nutrients; sea veggies particularly nutrient rich)

How to
  • Place bones in large soup pot and cover completely with water (if using red  meat bones, may wish to brown the bones first to add flavor) 
  • Add apple cider vinegar
  • Cover and cook for 2 to 72 hours
  • You may wish to skim off any residue that comes to the surface of the soup while cooking before adding any optional veggies
  • When cooking is complete, remove bones and any vegetable remains.
  • Extra bone broth may be stored in mason jars in the freezer for future use.


Enjoy!
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Detox anyone?

9/1/2015

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When I first started hearing the phrase "detox diet" bandied about, my first thought (and maybe yours too) was to picture rock stars in rehab.  Now, with years of teaching and coaching people through detox/cleanse programs, I no longer think first of long haired hard rockers.  Our bodies are constantly detoxing - clearing out the "debris" we bring into our body 24/7 - and sometimes we simply need to give our bodies a helping hand. 

Let's start with another perspective on what's going on...  Let's pretend (I love to say that), our bodies are miniature cities.  Like a city, your body has buildings, roads, acquaducts, technology centers, waste disposal systems, open space and construction zones.  Just as a city would need raw materials and funds in order to maintain its infrastructure, keep the roads clear and have space for new developments, the body needs its nutrients.  High quality nutrients.  And these nutrients - carbs, proteins, fats, vitamins and minerals - need to be available at the right time and in the right quantities.  The body does have the ability to store what's needed and has almost magical ways of adjusting to geographic and seasonal requirements.  BUT, imagine if the city was taking in only counterfeit dollars and very poor quality materials.  In the guise of nutrients, the body was instead consuming "fake foods," processed carbs, lots of added sugar (or worse, high fructose corn syrup and artificial sugars) .  The city's coffers felt full, but the fake money couldn't be magically turned into the materials the body needed to do its thing, or at least not to do it efficiently.  Pretty soon the city is in disrepair and not meeting its obligations, but is nonetheless bloated on empty calories and lacking in energy.  

Now think about detox in terms of how you can rehabilitate this city.   Eliminate or minimize the junky stuff and focus on clean fresh foods instead.  Then, support the body in flushing out those accumulated toxins.  It's really that simple.   Want to find out more?  Join an upcoming Mariposa Wellness Journey or contact me for 1:1 consulting.

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    Lorie Gehrke, NC

    It's all about our journeys... Here's where you'll hear from me on any number of topics, from nutrition and recipes, to grief and infant/child loss, to parenting and empty nesting, to poetry, dogs, and photos, and all things in between!

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