Growing up in Southern California the delicious aromas and recipes of Mexican cuisine have always attracted me, and been some of my favorites to explore and cook.

I created these healthy fusion vegetarian taquitos in honor of Cinco De Mayo. The recipe is quite simple to recreate, and although some of the ingredients I used are not traditional, the taquitos turned out so delicious and balanced while packed with flavor, that I had to share them with you all!

I highlighted below the unusual combination of ingredients I used (read this is what we had in the house) You can swap in more traditional items from your home or make them vegan by not adding cheese or adding your favorite "not" cheese etc.

Also note, these were cooked in an air fryer, but the same recipe can be popped in the oven until they crisp as well. I'm finding the air fryer to be so much fun to use when I want to cook something fast or not heat up the house by turning on the oven.

PARSNIP TAQUITOS
(makes 4)

INGREDIENTS
2 parsnips, cut into 1/4 inch sticks
1 avocado mashed
trader joes ajika seasoning blend
- it's new in our market, and we just love it on everything!
- a more traditional blend of chipotle chili, cayenne, and cumin can be used too
1 small shallot diced
1/2 lime, juiced
4 organic flour tortillas
- we like these because they are the perfect size for taquitos
- gluten free options can be used as well
1/2 cup a dozen cousins black beans
- we love all of their high ingredient precooked beans!
- they elevate every meal, when you are putting something together fast
- you can substitute any simmered seasoned beans or your abuela's magic beans
1/4 cup shredded goat milk gouda
- or whatever sharp cheese you like
maui no ka 'oi adoboloco sauce
- or your facvorite hot sauce
- omit if you do not like spicy
several spritzes of olive oil
- I use this canister and fill it with my own oil
4 tooth picks

DIRECTIONS
Roast your parsnips ahead of time either in the air fryer (or in the oven). To cook in the air fryer, toss them with 4-8 spritzes of olive oil and bake at 390 for 10-20 minutes or until they are soft and caramelizing on the outside.

Prep your other ingredients. Mash the avocado, stir in diced shallot and add ajika seasoning and salt to taste. Add a small amount of your lime juice and taste and add more as needed, or add the rest to a pitcher of water to serve with your meal.

Lay down your small tortillas. Place a small amount of cheese down the center of each, reserving 1/2 cheese for the top. Next add to the center a few roasted parsnip sticks, spreading them evenly between your 4 tortillas. On top of this, add a couple spoonfuls of your bean mixture, then a couple spoonfuls of your mashed avo mix, being careful not to over stuff each. Sprinkle the rest of the cheese over then dribble a few drops of hot sauce on each - add more if you like it caliente.

To roll, take one end and connect it to the other to mash the ingredients together, then open it back up and roll and tuck until you have formed a little tube. Use one toothpick (you may have to bend it in half in order for it to safely fit into your air fryer with out touching the top coils) The tooth pcik helps your taquitos maintain their shape while cooking. Place them into your air fyer and spritz each one with a bit of olive oil. This will help them to crisp up. Air fry on 400 for 2 minutes.

Carefully take them out of the air fyer and remove each tooth pick, serve, and ENJOY!

#healthy #vegetarian #fusion #parsnip #taquitos #airfyer #recipe
#cincodemayo #IngredientsForJoyAndWellness
#BodyMindGifts

You'll find these comfy, light and breezy cotton pants in our eco boutique. Great for travel. These unisex, one size fits all, pants can be rolled up into shorts, worn for Yoga, Meditation, Tai Chi practice, as PJs, or about town. To wear, simply slip the pants on with the ties at the back, fold in one side of material around the waste, then the other, bring the ties to the front, tie at your desired "waist line," then fold down any material from above the tie to lock the pants at your desired height. Keep everything nice and tight as you fold to create smooth lines at the waist as our friend Gina demonstrates in the video below, also featuring some of the organic cotton tops we carry in our shop.

#fairtrade #eco #clothing #BodyMindGifts
#howto #tie #thai #yoga #pants

When the seasons change, and the temperature is fluctuating between cool and hot, it is nice to nourish the blood with a roast of root vegetables.

Beets are a great source of iron plus other blood building minerals that nourish your blood, while onions nourish the spleen. The spleen is associated with the the earth element.  It likes to be warm and enjoys sweet flavors with regularity.  The spleen is nourished when we feel grounded and centered.

Leeks and onion stimulate and warm the fires of the digestive system. Fresh shoots or dried herbs like thyme and marjoram have antimicrobial properties and help to fight respiratory infections & inflammation, while improving digestion and nourishing the kidneys. Marjoram is great for easing depression, dizziness, migraines, and regualting the menstrual cycle.  Tarragon balances blood sugar, aids with sleep and digestion, and also helps to regulate menstruation.

By definition a "roast" is any food that is cooked by prolonged exposure to low to medium heat in an oven, or over a fire. This slow and low method of cooking locks in the most flavor and nutrients.

Here is my recipe for Slow Roasted Beets:

4 beets, plus greens if still attached - washed and chopped
1, bell pepper
1 leek
1 vidalia onion or maui onion or add 2 more leeks - cleaned and chopped
1/2 cabbage
tablespoon each of thyme & marjoram leaves
1 teaspoon tarragon
1 teaspoon red pepper flakes (if you like spicy)
1/2 teaspoon salt
1/2 cup olive oil
1 tablespoon balsamic vinegar
1/2 cup pine nuts

Preheat your oven to 350 degrees. Wash and chop your vegetables and herbs (if fresh) and place them into a large baking dish. Toss in the other seasonings, red pepper flakes, salt, olive oil, and balsamic vinegar. and stir to coat thoroughly.

Bake at 350 for 30 minutes. Remove from the oven and stir the veggies and place back in the oven for another 15 minutes or until the beets are soft enough to poke a fork in easily.

On the stove top prepare cooked quinoa in a 1 cup dry to two cups wet ration until light and fluffy. I like to make mine in homemade broth, but filtered water works fine, in a pinch.

In a small frying pan on medium heat, warm pine nuts until the have a little bit of golden color. Take them off the heat.

Plate with a scoop of quinoa on the bottom, next add a scoop of your roast, then sprinkle with tasted pine nuts. Option to add cubes of chopped feta, tofu, or apple to your roast before serving - as seen in the picture above.

ENJOY!

#vegetarian #vegan #immuneboosting #glutenfree #healthy #recipe
#changeofseasons #nourishing #food #womenshealth
#IngredientsForJoyAndWellness
#BodyMindGifts

When I am Amongst The Trees by Mary Oliver

When I am among the trees,
especially the willows and the honey locust,
equally the beech, the oaks and the pines,
they give off such hints of gladness.
I would almost say that they save me, and daily.

I am so distant from the hope of myself,
in which I have goodness, and discernment,
and never hurry through the world
but walk slowly, and bow often.

Around me the trees stir in their leaves
and call out, “Stay awhile.”
The light flows from their branches.

And they call again, “It's simple,” they say,
“and you too have come
into the world to do this, to go easy, to be filled
with light, and to shine.”

*image by Brandy Duvall

Crepuscule by E. E. Cummings

I will wade out
                     till my thighs are
steeped in burn-
ing flowers
I will take the sun in my mouth
and leap into the ripe air
                                              Alive

with closed eyes
to dash against darkness
                                       in the
sleeping curves of my
body
Shall enter fingers of smooth
mastery with chasteness
of sea-girls
                                              Will I
complete the mystery
of my flesh
I will rise
             After a thousand years
lipping
flowers
           And set my teeth in the
silver of the moon

Wowwww...and shhh don't tell them it's vegan! This sauce tastes like a vision -- you're floating down the Nile, leisurely noshing on a plate of raw cashews and fresh picked medjool dates. A Viking boards your vessel carrying, from a far off land, a flask of home tapped maple syrup mixed with vanilla grog. All the ingredients mix together in your mouth and... you get the picture?

You can use this recipe as a substitute for pretty much any caramel sauce in your future, and you're going to want to have this one on hand for as a healthy spread for the littles, sweet toothed and PMSing folks in your life.

All the ingredients individually are fairly shelf stable, and the sauce will be more liquid at room temp. To make it last longer refrigerate it after you make it, and use within the month (that part won't be hard). You can re-thaw a portion out on the counter if you are looking for that melty drip...

INGREDIENTS
1/2 cup cashew butter
1/4 cup + 1 tablespoon grade A maple syrup
1/4 cup + 1 tablespoon purified water
2 tablespoons organic coconut oil
3 fresh pitted and chopped medjool dates
2 tablespoons vanilla
pinch of salt (optional)

DIRECTIONS
Add all ingredients to your blender or food processor, blend until smooth. ENJOY!

For a thicker sauce don't add the extra tablespoon of water and/or maple syrup. You can also toss in one more pitted and chopped date. If you would like to use the recipe more like a frosting or spread, add an additional 1/4 cup of cashew butter at the start.

Before I clean the blender, I like to add to the leftover drippings in the mixer barrel some tea or coffee and a little mylk to make a most delcious and healthy caramel late. Other fun ways to use your caramel spread: over a fresh tart apple to make candied apples,  spread onto a paleo German chocolate cake recipe, or make a no-bake deconstructed caramel apple pie (see below) + short video on instagram.

#raw #vegan #paleo #nectar #noms
#IngredientsForJoyAndWellness
#BodyMindGifts

Whether it is Winter or just cold in your hemisphere, this breakfast is a delicious way to warm up your day. Check out our Instagram recipe post here, and the recipe below.

WINTER SPICED BAKED OATS
Preheat oven to 350

Heat a baking dish with a dab of coconut oil. Add a diced apple with some cinnamon and 1 tsp maple syrup and bake separately for 20ish minutes.

In a separate greased baking dish add 1/2 cup gluten free oats (lightly blended) Stir in 1/4 baking powder, 1 tsp powdered ginger, 1 tsp cinnamon, 1/2 tsp all spice, 1/4 tsp fresh grated nutmeg. Stir in 1 tsp of Vanilla, 1/2 cup Mylk of choice. Bake for 20 minutes until a toothpick comes out clean.

Remove from oven and top with apples + homemade sugar free candied pecans.

A half cup of dry oats contain these RDI values:
Manganese: 191%
Phosphorus: 41%
Magnesium: 34%
Copper: 24%
Iron: 20%
Zinc: 20%
Folate: 11%
Vitamin B1: 39%
Vitamin B5: 10%
+ small amounts of calcium, potassium, vitamin B6 & vitamin B3.

A serving of this #superfood has 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.

ENJOY!

#BodyMindGifts #IngredientsForJoyAndWellness

And if you want more OAT goodness, check out our No Bake Power Balls too :>

Well, it’s been about a year since I made a blog post, and wow, what a year it has been!
 
One of my common food themes this past year was a deep craving for onions. It started out with caramelizing a cast iron skillet full of onions almost weekly during the first few months of the pandemic, and sprinkling them on everything I cooked throughout the week. Then as Spring started to return here in California in late January/early February I started to make Purple Pickles (recipe coming soon) with red cabbage, red onions, and radishes.
 
Last week I found a recipe for onion marmalade, full of cane sugar, and I immediately wanted to explore making a healthy and delicious version of this recipe. You have probably experienced Onion Marmalade in dishes like your favorite pizza or veg burgers, and not even known it. You can find my version of this fan-favorite food below.
 
In addition to the upheaval we all experienced during the Covid pandemic, at the beginning of 2020 I found out I had been exposed to mold, and was in the process of “digesting” natural treatments to detox my body from what had been mysteriously effecting my health the past few years.
 
Beyond their potential immune boosting powers, it turns out that onions can be a major helper in balancing your body after mold exposure.

Like garlic, onions have a detoxifying effect on the body and are highly anti-fungal, anti-bacterial and anti-parasitic. Another great thing about onions, they help to flush excess fluids from the body. It is common for mold and yeast victims to experience water retention. Onions also have antioxidant and anti-inflammatory effects that have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health. Onions are nutrient-dense, meaning they are low in calories but high in vitamins and minerals.

From the USDA - one cup of onions contain:
64 calories
15 grams of carbohydrate
0.16 grams of fat
2.7 grams of fibre
1.76 grams of protein
6.78 grams of sugar
12% of the daily requirement of vitamin C, vitamin B-6 and manganese
small amounts of calcium, iron, folate, magnesium, phosphorus, potassium, and the antioxidants quercetin and sulfur

Onions are one of the main dietary sources of prebiotic fibers that feed the beneficial bacteria in your gut. This leads to the formation of short-chain fatty acids that have been found to improve colon health, reduce inflammation, and cut your risk of colon cancer. A diet rich in prebiotics helps improve the absorption of important minerals like calcium, which may improve bone health.

For some sensitive people, onions can cause unpleasant digestive symptoms. For instance, those with IBS are often prescribed to eliminate them from their diet. So, like all medicine, onions are not the right food prescription for everyone, and it is up to you to consult your health professionals to decide what is best for your overall health.

ONION MARMALADE INGREDIENTS
2 cups thinly sliced organic red onion
1 cup thinly sliced organic shallots
¼ cup olive oil
½ teaspoon pink salt
¼ teaspoon ground black pepper
1 bay leaf
3 sprigs fresh rosemary (keep whole)
½ cup granulated date sugar
3 tablespoons dry white wine
3 tablespoons red wine vinegar or balsamic vinegar
 
INSTRUCTIONS
Add olive oil to a large skillet and warm on medium heat. Use a cast iron skillet if you have one, otherwise any large pan will do. Stir in onions and keep the pan covered until the onions begin to change color. When they do, add in salt, pepper, bay leaf, and rosemary sprigs and cook on medium low heat. After 20 minutes add in the date sugar, wine and vinegar and simmer until most of the liquids have evaporated and the onions are nice and soft – about 30 minutes, stirring frequently so that the mixture does not burn. When finished remove your pan from the heat, and pull out the bulky herbs. After cooling you can store your Onion Marmalade in the fridge to use for up to two weeks without canning.
 
Onion Marmalade goes great on salads, veg tacos, lentil burgers, and as a base layer on a cauliflower crust pizza.

ENJOY!

#BodyMindGifts #IngredientsForJoyAndWellness

Vegan, Gluten Free, yummy!

Makes approximately 24 protein packed healthy treats, which keep well in your fridge or freezer. They can be shaped, as above, like Bon Bons, or flattened with a spoon like cookies. Please note this recipe contains nuts.

INGREDIENTS
1 cup almond butter
1/2 cup cacao butter
1/2 cup maple syrup
1/2 cup oat mylk (or other mylk of your choice)
pinch of pink salt
1 tsp vanilla
4 cups gluten free jumbo oats
8 tbsp cocoa powder
optional ingredients: use less cocoa and sub cinnamon and/or additional veg protein powder

Place an empty 2.5 quart heat proof bowl over a saucepan with gently simmering water in it. Add the 1st 3 ingredients (nut butter, cacao butter, maple syrup) and stir until all has melted together. Take your bowl off the heated pot then mix the next 3 ingredients in (oat milk, salt, vanilla). Fold in your oats and cocoa, and make sure all ingredients combine well.

Prepare a baking sheet lined with parchment paper. Roll mixture into 1 inch balls and place around your baking sheet. Leave more space if you are going to mash them with a spoon, to shape them like cookies, or space them closer together if you are going to leave them as bon bons. You may need 2 baking sheets, depending on the size of your treats.

Place the baking sheet flat in your freezer to make them set faster, or in your fridge. Once they have set, to store them, use your parchment paper to wrap them in a bag. Can be kept in the fridge or freezer.

These treats feel really decadent to eat, and make a wonderful on the go snack during a busy day, or place them in a candy box for someone you love on Valentine's Day.

xxo

 But according to the Tufts University Health and Nutrition Letter, D’Adamo has his blood typing all wrong. “It’s a fallacy even to speak of ‘original’ type Os or ‘original’ type As because blood types did not originate with humans,” explains Dr Stephan Bailey, a nutritional anthropologist at Tufts University. “They came on the biologic scene long before humans did. Furthermore, there is no anthropologic evidence whatsoever that all prehistoric people with a particular blood type ate the same diet.”71

D’Adamo has come up with 16 different food groups, further divided into ‘Highly beneficial,’ ‘Neutral,’ and ‘Avoid’ foods, depending entirely on what blood type you are. Type As, for example, are told they do well on vegetarian diets, but they should avoid cabbage, potatoes, eggplant, olives, peppers, and tomatoes, among many other foods. They are, however, advised to eat snails.72

Type Os, on the other hand, are told to base their diets heavily around red meat. They are told to avoid oranges, apples, wheat, peanut butter, avocados, cabbage, and potatoes, but encouraged to eat veal, ground beef, and beef heart.

D’Adamo tells Type Bs to eat a lot of dairy products, including frozen yoghurt. He tells them to avoid sunflower seeds, garbanzo beans, pinto beans, whole wheat bread, corn, pumpkin, tofu, tempeh, and tomatoes, but encourages them to eat rabbit, lamb, and mutton.

Type ABs are told to avoid corn, peppers, olives, sunflower seeds, sesame seeds, and lima beans, but encouraged to eat jam, jellies, rabbit, and turkey.

Many people who have tried D’Adamo’s diet have lost weight. There is a reason, but it isn’t the one he gives. In actuality, the diets recommended for all four blood types are each extremely low in calories. Some day’s plans have only 1,000 calories, half the caloric needs of an adult woman.

Nevertheless, for D’Adamo, virtually everything in life comes down to whether you are an A, B, AB, or O blood type. According to him, “(ABO) blood type can determine so many things: how much and how often we should eat; what our optimal daily schedule should be; what our best sleep/rest patterns are; how stress affects us and how to combat it; how to maximize our health; how to overcome disease; how we deal with aging; and even our degree of emotional well-being.”73

D’Adamo believes that people who are type O and type B must eat meat daily to be healthy. When confronted with the fact that vegetarian diets have been consistently shown to produce lower rates of cancer, heart disease, hypertension, diabetes, gallstones, kidney disease, obesity, and colon disease, and to enable people to live longer and more healthfully, he explains that type As do well on vegetarian diets. It is, however, mathematically impossible that the health advantages for vegetarians could be accounted for only by type As benefiting from the absence of meat. According to the Red Cross blood bank, the population of the United States is approximately 39 percent type A, 46 percent type O, 11 percent type B, and 4 percent type AB.74 There is no possible way that the consistent superiority of vegetarian diets that has been demonstrated repeatedly by world medical research could be due to vegetarian diets having health advantages only for type As, who are, after all, a minority of the population.

Similarly, D’Adamo’s explanation for the success of Dr Dean Ornish’s program of reversing heart disease, which includes putting people on a near-vegan diet with no meat, is that it has only worked for type As. It does not, he says, help type Os, type Bs, or type ABs.75

I asked Lee Lipsenthal, MD, the vice president and medical director of Dr Dean Ornish’s Preventive Medicine Research Institute, whether this might be possible. He replied,“There is no evidence in the scientific literature associating blood typology with nutrient needs. Although heart disease almost invariably gets worse, even when patients follow the American Heart Association recommendations, most of our patients have shown actual reversal of their disease, and the vast majority have shown measurable improvement in many areas – improved physical function on exercise tests, improved blood flow to the heart muscle, improved mood and sense of vitality, improved cholesterol levels, improved blood pressure, improved sleep patterns, and improved social function. We’ve had many hundreds of patients show dramatic improvements, and all this has been measured by objective tests. I don’t see any possibility that people with blood types 0 and B (who together represent nearly 60 percent of the population of the U.S.) are not being helped by the Ornish program.”76

D’Adamo believes that the risk of heart disease for type Os is reduced by eating meat.77 There is, however, no evidence in the world medical literature for this belief. The blood-type diet’s explanation for why type Os presumably need meat is that type Os do “well on animal products and protein diets – foods that require more stomach acids for proper digestion.” In fact, D’Adamo says that “type Os can efficiently digest meats because they tend to have high stomach acid content.”78

It is well known, however, that not all men and women with type O blood produce more hydrochloric (stomach) acid; some secrete normal levels and some have less than normal. Further, it is pepsin, not hydrochloric (stomach) acid, that is responsible for meat protein digestion. In people who have large amounts of hydrochloric acid, the stomach environment becomes unusually acidic. An especially acidic stomach actually make pepsin less effective at digesting protein.79

D’Adamo’s beliefs regarding the diets of early humans, likewise, seem to have no basis in fact. He writes, ‘The appearance of our Cro-Magnon ancestors in around 40,000 BC propelled the human species to the top of the food chain, making them the most dangerous predators on earth… (with) little to fear from any of their animal rivals… (and no) natural predators other than themselves. Protein – meat – was their fuel… By 20,000 BC Cro-Magnons had... decimated the vast herds of large game.”80

The foundation of D’Adamo’s blood-type theory is his belief that Cro-Magnons, who lived 40,000-20,000 years ago, were all type Os and ate mainly meat. Types A, B, and AB came along later, he says, and only they are genetically equipped for a diet that includes grains. There is no evidence anywhere in the scientific literature, however, that suggests Cro-Magnons were mainly or all type Os. Instead, there is considerable evidence that all four blood types existed in the time of the Cro-Magnons.

Were Cro-Magnons the heavy meat eaters D’Adamo portrays? Not according to paleontologist Richard Leakey, who is widely acknowledged as one of the world’s foremost experts on the evolution of the human diet. Leakey points out, “You can’t tear flesh by hand, you can’t tear hide by hand. Our anterior teeth are not suited for tearing flesh or hide. We don’t (and Cro-Magnons didn’t) have large canine teeth, and we wouldn’t have been able to deal with food sources that required those large canines.”81

In fact, says Leakey, even if Cro-Magnons had large canine teeth, they still almost certainly would only rarely have eaten meat. Their diet would have been similar to that of the chimpanzee, our closest genetic relative.

Molecular biologists and geneticists, Leakey says, have compared proteins, DNA, and the whole spectrum of biological features and have established very convincingly that humans are closer to chimpanzees than horses are to donkeys. This is remarkable, because horses and donkeys can mate and reproduce, although their offspring, mules, are sterile. A significant difference between humans and chimpanzees, though, is that chimpanzees have large canine teeth that can tear apart their prey, and have more strength and speed than humans. Still, even with these traits, which would be advantages for a meat-eater, chimpanzees, like other primates, eat a mainly vegetarian diet. Dr Jane Goodall, whose work with chimpanzees represents the longest continuous field study of any living creature in science history, says chimpanzees often go months without eating any meat whatsoever. Indeed, she says, “The total amount of meat consumed by a chimpanzee during a given year will represent only a very small percentage of the overall diet.”82

D’Adamo’s entire theory is based on his assumptions about the blood types and diets of our prehistoric ancestors. Even though his assumptions are wholly mistaken, however, his diet has been embraced by many in the naturopathic community, and some schools of naturopathic medicine have even begun to include this theory in their curriculum. As a result, some naturopaths are now recommending that vegetarians and vegans who are blood type O or B eat meat daily

However, other naturopaths decisively disagree. The founder of naturopathy, Dr Benedict Lust, called for “the elimination of… habits such as… meat eating.” Similarly, Henry Lindlahr, MD, whose work has been widely read in naturopathic colleges, defined naturopathy as favoring a ‘strict vegetarian diet.’ After a detailed and thorough discussion of the blood-type diet’s underpinnings, contemporary naturopaths Dr Deirdre B Williams and Dr John J McMahon conclude, “The blood type theory of diet doesn’t have a leg to stand on.”83

Footnote annotations can be found in the book The Food Revolution,
How Your Diet Can Help Save Your Life and Our World.

Last New Years I made a resolution to drink more water based on a formula for my weight and daily physical activities. Initially it felt like I couldn't fit in all the water calculated for my body in a 24 hour cycle.  

However, every day for the past 10 months I have done my best, and I have noticed some definable differences: I have more energy, both throughout my day and in my workouts. My mind feels clearer. I noticed that the fine lines on my face have lessened, and seasonal dry patches are minor to nonexistent now.

It makes sense since your body is 70% water and all the systems of the body depend on water to function at their highest capacity. Lots of people don't realize the true importance of drinking enough water everyday and how chronic dehydration can impact your overall health and energy levels.

We Need Water To...
+ keep a healthy level of fluid in our tissues, spinal chord, and joints
+ aid the digestive process & help your body remove waste
+ keep the endocrine & circulatory system functioning
+ energize muscles
+ help the liver and kidneys with their work of processing toxins
+ assist in getting rid of headaches

Drinking the right amount of water daily can help to speed up your metabolic rate and curb overeating when your body might be confusing hunger and thirst. But how much water is enough?

Here is How to Calculate
The first step to knowing how much water to drink is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound person and 100 pound person require different amounts of water every day.

Next you want to multiple your weight by 2/3 or 67% to determine how much water to drink daily. For example, if you weigh 175 pounds you would multiple that by 2/3 to know you should drink about 117 ounces of water every day.

Finally adjust that number based on how often you work out, since you expel water when you sweat. Add 12 ounces of water to your daily total for every 30 minutes you work out. For example, if you work out for 45 minutes, you would add 18 ounces of water to your daily intake.

Here is a chart with recommended amounts of water for a range of weights.

Weight  -  Ounces of Water Daily

100 pounds  -  67 ounces

110 pounds  -  74 ounces

120 pounds  -  80 ounces

130 pounds  -  87 ounces

140 pounds  -  94 ounces

150 pounds  -  100 ounces

160 pounds  -  107 ounces

170 pounds  -  114 ounces

180 pounds  -  121 ounces

190 pounds  -  127 ounces

200 pounds  -  134 ounces

210 pounds  -  141 ounces

220 pounds  -  148 ounces

230 pounds  -  154 ounces

240 pounds  - 161 ounces

250 pounds  -  168 ounces

*Remember to adjust these numbers based on your daily activity level.

Tips to Help You Drink More Water

• Morning: Wake up and drink 1-2 glasses of water
• Evening: Don't go to bed thirsty, drink a glass of water before bed
• In Between Meals: sip on water between meals, start an hour after your meal and stop 30 (ish) minutes before your next meal
• Keep Track With Your Container: Have a special container for your water, and set a goal of how many times to fill and finish the container. For example, if you buy a 16 oz container and need to drink 80 ounces of water a day, your goal would be to drink 5 of those daily.
• Infuse Your Water With Flavor: Try adding cucumber, strawberries, lemons, limes, oranges, fresh mint, or dried edible roses to create flavorful water.
• Drink While Driving: Not anything more than water! But fill your container before you get in the car, and sip it as you manage your daily commute.
• Keep a Bottle on Your Desk or the Kitchen Counter: If you work in an office this is a great trick that also works in the kitchen while meal prepping. Always have your water on hand to sip while you work.

Importance of Clean Water
Stop drinking chlorinated water. If you do not have a water purifying system for your home, buy water bottled in glass or large hard clear plastic containers that you can refill. Avoid drinking from soft translucent disposable water bottles as this type plastic degrades quite quickly and leaves tiny particles of plastic in your water that can damage your endocrine system and effect your hormones. Distilling and reverse osmosis systems for your home, are the best. And if you can not have this in your house purchase your water from a place that does this for you. You will find that most towns have a market or a water store that does this, if you do a little research.

Cheers! :)

DRESSING
1 tablespoon Dijon or other artisan mustard
juice of 1/2 a large ripe Meyers Lemon (I picked one right off my tree here in SoCal)
1 tablespoon raw local honey (great for your immune system)
Blend all the ingredients above together.

SLAW
2 cups grated Green Cabbage, don’t use the core
2 Tart Green Apples, grated
1 large Shallot or 2 mediums Shallots, grated
6 Red Radishes chopped, not too thin
1/2 cup chopped Parsley
1 teaspoon Salt
fresh cracked Pink Pepper, to taste
In a large bowl toss the SLAW ingredients with the DRESSING. Serve fresh, or chilled one hour later to increase the depth of flavors. The day after the slaw becomes more pickled which is also good!

This is Yogi Bhajan's Recipe for Yogi Tea, also known as chai. It comprises a specific combination of spices, milk, and black tea. It is Health promoting, delicious, soothing and a great coffee substitute. Yogi tea is easy to make from scratch and will warm your home with the fragrance of herbs and spices.
 
8 cups water
20 black peppercorns, purifies the blood
20 green cardamom pods, crushed, a digestive aid,
15 whole cloves, generates heat in the body, & heals the nervous system,
3 cinnamon sticks, good for your bones
5 inches ginger root, boosts the immune system, helps to fight colds, flu, physical weakness, helps digestion & increases potency
3 cups cows milk, assimilates spices & coats stomach lining (other "mylks" can be used)
1/2 tsp (a pinch) of black tea
honey to taste
 
Bring water to boil in a 3 or 4 Qt. pot.  Add cloves and boil one minute. Add other spices, boil 20-30 minutes.  Turn off heat add black tea.  Strain and serve adding milk (almond, coconut, oat or rice mylk work too) and honey to taste.

ENJOY!

#BodyMindGifts #IngredientsForJoyAndWellness

I love cooking in the abundance of harvest season when your body craves warm, spicy, & rich foods. I created this easy vegan, gluten & sugar free, pumpkin pie recipe a few years back to fulfill all those needs. It comes out tasting like a coconut milk pumpkin flan with a pecan macaroon crust! I baked it for one of the founders of Wild Woman Rachel Pringle's birthday, and she told me that it reminded her of a healthy version her father’s Jamaican Bread pudding. I'll take it!

GLUTEN FREE CRUST
1 cup pecans
1/2 cup coconut shreds
pinch of salt
2 tablespoons date sugar

In two separate pans, toast your pecans until they become fragrant and your coconut shreds until they become golden. Let them cool. Add to your food processor, and pulse until the mixture is fine. Mash into and up the sides of an un-greased 9 inch pie pan. Place in the freezer for at least 30 minutes, until the crust is frozen solid.

SUGAR FREE VEGAN PUMPKIN PIE
3/4 cup date sugar
3 tablespoons organic non GMO cornstarch
1 teaspoon ground cinnamon
1 teaspoon fresh grated nutmeg
1 teaspoon fresh grated ginger
1 teaspoon powdered ginger
pinch of salt (optional)
1 teaspoon vanilla extract
15 oz pumpkin puree, or fresh pre-roasted pumpkin (cooled) = to 15 oz
13 oz coconut milk (can is OK, but I prefer it fresh, with out preservatives, Cream Party is one of my favorite mylks

Preheat your oven to 375 degrees. In a large bowl, whisk together the dry ingredients. Slowly add in the wet ingredients and mix in well, the mixture will become smooth like a pudding. Get your crust from the freezer, and pour in the pumpkin mixture. Bake for 30 minutes then spin the back to the front and bake another 20-30 minutes, until the pie looks solid and the center no longer looks wet. Let it cool and serve slightly chilled.

If celebrating a special occasion you can decorate your cake with stevia sweetened, vegan dark chocolate chips to spell your friend's name. :)

This pie goes great with Whipped Coconut Cream on top & a cup of Yogi Chai or Vegan *Egg* Nog!

#BodyMindGifts #IngredientsForJoyAnd Wellness
#glutenfree #vegan #paleo #keto #healthy #pumpkinpie

I finished my 3rd yard sale of the year on labor day weekend. If you've ever had a yard sale you know they are incredibly rewarding, cleansing, and exhausting. I highly recommend at least an annual clearing away karmic/material build up, and if you can not have a yard sale, make a bag and bring to a local charity.

It is interesting what items find new homes, and what is left behind. I noticed a box with the word BioBand, remained in the “first aid” section of my yard sale. My Mom probably gave me this as a gift at some point. The other items that had been next to it, instant hot and cold packs, unopened bottles of tequila & triple sec, were some of the first to go at 8am on Sunday morn.

At the end of the day, exhausted, barely able to stand on my feet, I opened the BioBand box – thinking the Universe has left this here for a reason. I followed the instructions, placed the band approximately three fingers width above my wrist between the flexor tendons on the  surface on the forearm.

A small bead embedded in the adjustable band began to apply pressure on the Chinese meridian point P6 (Neiguan also Nei Kuan).

The Neiguan, P6 point: regulates the heart and calms the spirit, harmonizes the stomach and alleviates nausea.  Acupressure at this point has been scientifically proven to control nausea and vomiting.

Even though the yard sale was done, I still had to clean and get my house back in order. And after putting the BioBand on I immediately felt a sense of ease. My nerves felt soothed, and I felt supported as a sweet second wind of energy.

The manufacturer says to use for relief from nausea causing conditions like car, plain, train & boat travel, morning sickness, post surgery, chemotherapy, and amusement park rides.

1)  Don’t drive at night, unless you absolutely have to.

2)  Travel during the months closest to Summer Equinox to ensure longer light filled days.

3)  Never drive more than 7 hours a day. I prefer driving 4 or 5 hours. This gives you sufficient time to enjoy and rest at your final destination, plus time to stop and take in some of the sights along the way.

4)  Stop in college towns, they often have health food stores, farm to table restaurants, Yoga studios, art galleries, good music and other fun cultural events.

5)  Nurture your self along the way, find the local hot springs, get a good body work session, take a Yoga class, walk in nature, barefoot, swim in glacier fed lakes and rivers...

6)  Find moments of gratitude every day. Even on the difficult days, keep tilling the fertile soil of your experiences to reap life’s subtle messages and synchronicities.

7)  Keep a journal about your experiences.

When I arrived in NYC I discovered, with sadness, I forgot to pack a supply of Yoga props.

Since it was a late hour, and no Yoga studios were open, I decided to go to the neighborhood CVS to see if they carried any Yoga gear. In an effort to keep up with healthy lifestyle trends, many chain-stores are stocked with some Yoga props. I was not lucky on that front. However, as I cruised the isles, I noticed a large pen filled with balls of various shapes and sizes, and a sign that read: 50% off sale! This was a Yoga Therapeutics SCORE!!!! I purchased small balls, big balls, nubby balls, and weighted balls all for under 30 bucks.

One of the nights I was in town, some friends and I spread the balls around an empty room. We rolled on the floor and up the wall to go deep into our tension spots and to access various asanas with support. I highly recommend this as a regular morning and/or evening practice.

The next morning I went to Kula Yoga in Tribeca, which is a wonderful place to land and practice when you are in NYC. They feature a variety of classes from strong to therapeutic, and pride themselves in their community of dedicated Yogis.

I was there to share a workshop called Yoga Therapeutics for Your Sacrum & Hips. A wonderful group of Yogis came out to practice Yoga for their Yoga, and explore going deeper into postures with props, to heal and strengthen this very sensitive part of our bodies that have a working relationship with the health of our 1st two chakras.

The word sacrum is derived from the Latin word for sacred. This area is the place from which we grow strong, when the energy is clear and grounded. It also holds the magic of procreation, and is our connection to ourselves as human animals, and our literal tail.

Most of us have 5 lumbar vertebrae in our "tail.". A small percentage of humans have 6 – this is said to be linked to an older genetic lineage on the planet. Around the age of 16-18 these bones begin to fuse together, and are not done with this process until you are around 26 years old. Depending on your alignment, and the activities you were engaged in during that decade, the bones will fuse, and set a pattern for how you use that area, for the rest of your life.

While in NYC I DJ’d at a Yoga event Aarona Pichinson produces called Yoga Soundscape. As the invited sound artists I provided musical structure for Aarona to lead students on a sweaty and inspiring Yoga adventure. Aarona is a world traveling Yogi. You can experience her unique classes at festivals like Wanderlust and on retreats with Yogascapes. She is also one of the creators of The Moondeck.
 
My journey as a DJ started when I was teenager. And lead to my first career after college  as a sound designer and music supervisor for theater, dance, film, and TV. In the evenings I worked spun at NYC parties, clubs, art galleries and fashion events. My inspiration came from my mother's love of music, and her had a fantastic vinyl collection. When I was growing up she played music at high volumes on cleaning days as we danced around the house singing harmonies together.

My club name, DJ Ganesha Del Mar, was given to me when I was a regular at the original Jivamukti on 2nd Ave. Ganesha, because it sounded like Vanessa. Del Mar because it made the male deity feminine, and because of my love of la mer, the ocean. The name can also be translated as elephant of the sea, a code name for dolphins, which I adore too!
 
I enjoy the creativity of collaborating with moving bodies, hunting for music to create heart centered layers of loops that people can ritualistically move to in performance or in a private moment on their magic carpets.

I call what I create mantra new era, ambient audio acupuncture, an earful of love from my global gypsy, rock, roll, folk, and funk roots. You can check out a selection of some of the sound designs I have created here.

They now live in Maui and teach at a place called Lumeria, and you should totally participate in a class with them if ever you have the chance. Created by Gabriel Roth, a 5 Rhythms dance class provides an amazing judgement free space to become intricate with self-created healing movements, and to let off some steam! All experience levels are welcome as you are guided on a journey, by the music and gentle instructions of the teacher to sweat through old body mind patterns and release into flowing, staccato, chaos, and lyrical movements to find yourself... in stillness.

It happened to be Fashion Week, my last night in NYC. There were many events to check out as we strolled through the city after class. At one of the spots our crew landed makeup artist Laura Nadeau was set up in a corner of the showroom giving advice and quickie make overs. She encouraged women, to keep it simple, in a fun way. If you are in NYC, call her to add spice to your girls’ night out or finishing touches to you bridal party.

I leave you with two special treats for mermaids and water lovers, in the city that never sleeps, check out underwater spin classes at Aqua plus book a soak and massage next door at Ancient Aire. For the price this is the best way to go, and a nice way to finish your experience in this underground sanctuary built to resemble an ancient Roman bath.

In the Autumn of 2011 I took a road trip from the North East corner of the United States to Southern California via the great Northern States of our country. I am excited to share a few blog posts about that adventure as my road map of places to stop and enjoy nature, healthy food, ideas on how to nurture your body and mind, plus great places to catch a meditative moment - including hot springs!

Whenever I plan a trip I start by creating a potential road map. I look up places to practice Yoga, eat and shop for farm fresh healthy foods, stay in eco-friendly lodgings, bathe in hot spring or fresh glacier water, and I inquire, with people that have been there before me, about awe inspiring spots they recommend I visit along the way.

Road Map, USA East -> West
Princeton –> New York City
New York City –> Oberlin, OH
Oberlin, OH –> Kohler, WI
Kohler, WI –> Minneapolis, MN
Minneapolis, MN –> Mount Rushmore, SD
Mount Rushmore, SD –> Thermopolis, WY
Thermopolis, WY –> Yellowstone National Park
Yellowstone National Park  –> Jackson, WY
Jackson, WY –> Salt Lake, UT
Salt Lake, UT  –> Bryce Canyon, UT
Bryce Canyon, UT  –> Las Vegas, NV
Las Vegas, NV  –> Ventura, CA
Ventura, CA  –> Los Angeles

Inspired by Pema Chodron's book, When Things Fall Apart, Kimberlee found the Body Mind Gifts Cleanse looking for an opportunity to practice leaning into her sharp points, finding that both pain and pleasure allow access to being more awake. And in fact leaning into pain helps make sadness and anger go away.

Below is a short video log Kimberlee created as she went through the cleanse journey. You can literally see changes in her skin, eyes, and even her energy level.

Some quotes from her experience...

I  like testing my strength. I like knowing that nothing and no one owns me, that I could give up sugar, and I am going to be okay. And if anything, maybe even healthier....being better to myself, even if that means giving up something that I love.

It's not just a physical cleanse...you meditate, set intentions, and try to release emotions that you are holding on to.

I had more energy, my body felt free-er, and I didn't feel heavy or weighed down. Once you clear your body you become aware of what your body generally needs as opposed to over eating.

Currently based out of Los Angeles, CA, the Body Mind Gifts Cleanse can be an in-person experience or a journey you take via guided SKYPE sessions, from anywhere in the world.

#BodyMindGifts #IngredientsForJoyAndWellness

When my wife Dushinka and I did the Body Mind Gifts Cleanse we were living in Western Australia, so we worked with Vanessa through Skype sessions. Neither of us had ever done a 40-day cleanse before, much less a fast, and so we were a bit apprehensive at first. Our daughter had recently been born, and my wife and I were adjusting to the new rhythms of having an infant while working.

Incredibly, the answer was yes!  I think part of the success was that Vanessa encouraged us to do the Cleanse together. Having this "fellowship" element to an individual cleanse was vital for it being such a rewarding experience for both of us.
 
But equally important, in my experience, was having Yoga & mediation component we did each day of the cleanse. This 30-40 min practice became a kind of clearing-house of the emotions, an arena to work out the exuberance or the frustrations of the day, but also to ride out the the roller-coaster of the different phases of cleansing. Until we started doing the Yoga along with the cleanse, I was not aware of how valuable and essential this component would be.
 
The cleanse itself was not as hard as I feared.  Not by a long shot.  Regular contact with Vanessa was very helpful, as well as the extraordinary amount of delicious recipes she provided us, as alternatives to the diet we were accustomed to. 
 
In the years since first doing the cleanse, the protein-rich vegetable-based recipes have become a staple in our house, and we have delightfully incorporated them into our weekly menus in our new home, in Norway. Our food intake includes some meat now, but has become mostly vegetarian; meat is no longer the feature of all our meals. We still feel the effects of the boost in energy and vitality that the Body Mind Gifts Cleanse gave us, and we feel great. We recommend Vanessa and the Body Mind Gifts Cleanse to anyone.
 
#BodyMindGifts #IngredientsForJoyAndWellness

When the seasons are changing, and the weather begins to shift, our immune system becomes a little more vulnerable. This is the time to nip things in the bud by making subtle changes to your diet and exercise regime that positively support your body and mind. In this episode of Ingredients for Joy & Wellness Vanessa Kudrat shares with you some of her simple recipes and exercises to help raise your vitality levels throughout the year.

#BodyMindGifts #IngredientsForJoyAndWellness
#tulsi #elderberry #blueberry #lemon #juice plus #Kundalini #Yoga

The 8 day Jewish festival of Hanukkah celebrates that there was enough oil to cook in, and light the winter nights. There were no potatoes in the ancient world, and many cultures made "latkes" whether Jewish or not. The original fried treats were most likely made with barley, salty cheeses, turnips, kashi, and then in the 18th century... potatoes! Latke making season is in sync with the end of the olive oil harvest. It was not so important what they were frying, but how pure the oil was they were frying in. This was a celebration of temple quality, fresh pressed, pure olive oil and its many uses.
 
Winter season is dark, cold, and genrally a drying time of the year. It is also a great time to use fresh pressed "temple quality" oil on your skin. Organic olive, coconut, sesame or joint healing ayurvedic mahanarayan oil will help your body keep its luster through the season.

SWEET POTATO GINGER LATKES
Adapted from Plant Based Yogi's Grandma Bogart's Recipe
Ginger is the perfect flavor counterpoint to the sweet potatoes.
This recipe sings with apple sauce!
 
Ingredients:
1 pound sweet potatoes or yams (about 2 medium), peeled
4 tablespoons minced fresh ginger
2 eggs
1/2 cup milk*
1/2 cup all-purpose flour*
1 teaspoon baking powder
1 teaspoon salt, or to taste
non-gmo organic vegetable oil for frying
applesauce

*can be made non-dairy milk & with gluten free flour 

Shred the sweet potatoes with the shredding disk of a food processor or grate them by hand, and place in a large bowl. Stir the ginger into the potatoes. In a separate bowl mix together the eggs, milk, flour, baking powder and salt; fold into the potatoes until mixed.
 
Lightly coat a nonstick cooking pan with oil over medium-high heat until it sizzles instantly when a small amount of batter is added. Drop 1/4 to 1/3 cup batter into the oil for each pancake and flatten slightly with the back of a wooden spoon, making 3-inch pancakes. Cook until golden on the bottom, 3 to 4 minutes. If the pancakes cook too fast or too slow, adjust the heat. Turn and brown the other side, 3 to 4 minutes. Remove to a tray lined with paper towels.
 
Serve hot, with applesauce, or reheat in a 400 degree oven until hot and crisp. Yields about 10 pancakes.

SUCCULENT ZUCCHINI LATKES
with an amazzzzing Lemon Cumin Yogurt!
 
Add a little color to your Festival of Lights with zucchini pancakes. Lighter than potato latkes, they are their Mediterranean cousins.
 
Ingredients:
1 1/2 cups plain nonfat yogurt
1/2 teaspoon minced garlic
1/2 teaspoon grated lemon rind
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
~
3 lb zucchini
1 1/3 cups panko*
2 large eggs, lightly beaten
1 teaspoon dried marjoram
About 1 cup non-gmo organic vegetable oil for frying

*can be made with gluten free panko
 
Prepare the yogurt suace first. Spoon yogurt to 1/2-inch thickness onto several layers of heavy-duty paper towels. Cover with additional paper towels and let stand for 5 minutes. Scrape/scoop yogurt into a bowl using a rubber spatula. Combine with the next 5 ingredients (through 1/8 teaspoon pepper), cover and chill.

Grate zucchini using medium shredding disk of a food processor. Transfer to a bowl and toss with 2 tsp salt. Let stand 30 minutes. Squeeze zucchini in batches in a kitchen towel to remove as much liquid as possible. Transfer zucchini to a large bowl and stir in bread crumbs, eggs, marjoram, 1/2 tsp salt, and 1/4 tsp pepper.
 
Preheat oven to 200°F. Heat 1/3 cup oil in a 12-inch heavy skillet over medium heat until it shimmers. Scoop 2 Tbsp mixture per latke into skillet (6 to 8 per batch). Flatten with a fork to form 2 1/2- to 3-inch pancakes. Fry until golden brown, about 2 minutes per side (adding more oil as necessary).

Transfer to a paper-towel-lined baking sheet and keep warm in the oven until ready to serve. Makes about 36 latkes.

#BodyMindGifts #IngredientsForJoyAndWellness
#WinterSolstice #ritual #temple #quality #recipes

If you are like me, sensitive to processed cane sugar, you will love this recipe. It tastes so good! You can even eat it for breakfast, as it is easy to digest and doesn't give you the sugar blues. I like it with banana slices added to the bottom & top of the bowl, pouring the pudding in-between. You can also bottle the dry mix and give it away as holiday treats for your friends and loved ones. Everyone from children to adults will love this healthy treat.

Ingredients:
1 cup powdered coconut milk
1 cup powdered date, maple, or coconut sugar
1 cup organic cornstartch
1/2 cup cacao powder
1 teaspoon vanilla bean powder
1 3/4 cups almond milk (or more depending on how much pudding you will make)
1 banana - optional

In a large mixing bowl blend all the dry ingredients together. Seal and save for later or to give as gifts.

To make the pudding, add 1 3/4 cups almond milk + 1 cup of the dry Cacao Pudding mix to a a pot. Whisk to blend while bringing the mixture to a boil. Reduce to a simmer and stir constantly for about 5 minutes, or until it is the consistency of mousse or pudding, whichever you prefer.

If you want, slice one banana and add slices to the bottom of each small serving bowl, pour your pudding on top, then add banana slices to the top of each serving. Let rest 5-10 minutes or place in the fridge and let cool completely.

Pictured below is my holiday gift version of this recipe, Reindeer Mousse Pudding. I bought little red noses, eyes and pipe cleaners at the crafts store and used a hot glue gun to add in the faces. The pipe cleaners are twisted around the top with smaller pieces twisted into each antler.

#BodyMindGifts #IngredientsForJoyAndWellness
 #diy #vegan #milkbottle #holiday #gifts

This superfood vegan *egg* nog is sooooo simple to make, tastes delicious, is good for you, & will have your non-vegan friends begging for more. You can keep it kid friendly or add a dash of rum or cognac for your naughty friends on cozy cold winter nights. For parties I double or triple the recipe the night before, as the flavors really shine the next day. I also use it as creamer for my Immune Boosting Yogi Chai.

Ingredients:
1 cup cashews
3 cups purified water (or 2 1/2 cups purified water + 1/2 cup rum or cognac)
2 tbsp maple syrup
1 tsp vanilla extract, bean powder or 1 stick of vanilla
1 apple, no seeds - peeling is optional
1 pinch to a tsp each of: cinnamon, fresh ground nutmeg, & cardamom

Blend, strain (I use my nut milk bag) to make it silky smooth, sprinkle a little nutmeg over each class before serving & ENJOY!

#BodyMindGifts #IngredientsForJoyAndWellness