The Art of Balance

As I may have mentioned once or twice, I do a vast amount of cooking in the World's Tiniest Kitchen. Just ask my husband, who is usually on dish duty- I'm pretty prolific. There's a lot of creative magic going on in there....along with plenty of reliance on old standbys and quick fixes when either inspiration or time are in short supply. Once you know the basics of what kinds of ingredients make a healthy, balanced, and wholesome meal, playing around with ingredients and combinations while using your imagination is, I believe, the best way to learn how to cook. It's how I learned, and it's still my favorite way to do things in the kitchen. However, no one can be a culinary wizard all the time, so it's important to have your kitchen set up in order to not only foster creativity but also to assist you in keeping things simple, easy, organized and accessible so that your cooking efforts can progress with ease- whether you're creating a new dish for the first time with wild abandon than knows no recipe, or recreating that same old favorite standby for the umpteenth time because it's healthy, easy, and you enjoy eating it every time.

Since my kitchen is about the size of the inside of a minivan (and that's being very generous), how I keep things organized and stored is absolutely crucial to my ability to cook balanced and interesting meals in anything resembling an orderly fashion. All it takes is one incidence of an open jar of tomato sauce crashing to the floor and splattering red goop all over every white wall and white appliance in sight to let you know that you cannot balance something too close to the edge of the top of the refrigerator, even if that was in fact the only spot of open space available. (Both my husband and I being over 6 feet tall helps our kitchen space situation- evidenced by how the top of the refrigerator is used regularly for extra prep and storage space). We've also learned the ingenuity of using the tops of the cabinets to store all of our pots and pans (again, see former discussion of height), which have to be placed in a certain particular order and stacking configuration in order for all of them to fit. Lastly, everything from the refrigerator shelves to every single cabinet is organized to best maximize the space we have- a place for everything, and everything in it's place, literally. I'm not saying it's perfect, and I'm not obsessive about it, but I've learned that balance is the key to keeping my kitchen in full swing and happy working order. With the significant space limitations we have and the amount of food shopping, cooking, and meal-brainstorming that I do, it simply does not work any other way.

One particularly demonstrative example is the small cabinet above our stove. It's awkwardly high and very small, and you have to reach over the stove hood to get to it- it is basically only suitable for two categories: things I need to grab at quickly and regularly while cooking (oils, pot holders, and flame deflector- very helpful when cooking your own beans and grains), and items that are removed and replaced often that don't quite fit in anywhere else (lunch tiffins, avocado saver, lemon juicer, mini grater- you realize everything does come in "mini" when you have a tiny kitchen!). This small, quirky storage space is essential for me because I use the items contained in it on a daily basis, and I need to be able to access them in an instant when moving swiftly through my morning cooking routine. However, as I mentioned, it's also small and therefore somewhat limited in how it can be organized, meaning that balance becomes a crucial element. Everything in there fits perfectly when each thing is more or less occupying it's given space. Because the space demands it, we purposely make an effort to keep it that way; it's not difficult to do, it just requires attention, and it makes everything work much more smoothly.

A few months ago, I started to notice here and there when I would reach up and into that mini cabinet that something was askew- nothing alarming, like finding a plastic baboon toy in the vegetable drawer (only those who are related to me by blood or marriage are familiar with that story), but more like finding the pot-holders tumbling over into the lunch containers, or the various kitchen implements sticking out at increasingly rakish angles, or the tea pot having a shoving contest with the french press. It was something I noticed vaguely each time, and it made things in there feel slightly disorderly and unsettled, which made my cooking routine just that slight bit more bumpy and disheveled, but by such a small fraction that I didn't take the time to correct it. It doesn't matter, I thought each time. It won't make a difference if I let that one thing come a bit undone.

Until one morning....

I came happily and sleepily into the kitchen to begin cooking my husband's lunch, which required reaching into that mischievous little cabinet above the stove. No sooner had I opened the tiny doors than suddenly I was at the bottom of a veritable avalanche of stainless steel tiffins clanging down on me, glass beverage carafes tumbling down on all sides and threatening to burst into shards around me, and all manner of non-threatening rubber fruit and vegetable shaped tools bouncing off of my head. I looked like a character in a slapstick routine who haphazardly contorts their arms and legs and chin to collect every falling object in some desperate attempt to retain order. Not, shall we say, the most relaxing way to wake up.

Bit by bit, with my noticing it but not acting on it, our mini cabinet up high- the happy and cozy resting place of so many of my daily cooking helpers- had become profoundly unbalanced. Each individual shift into this unbalanced state was perceived at the time as singular and insignificant; an item slightly out of place, something falling over where previously something else had stood to support it, a lack of space for something that belonged there because something else had crept in and taken up residence. But these shifts weren't just singular, and they were far from insignificant. There was a process of unbalancing happening, one domino falling at a time, and I let myself ignore it and remain unaware of the signs even as the imbalance grew into a state of barely restrained chaos - it must have, because that final morning, all it had taken was one tiny shift (and who knows what that was?) to make every item within that space spring out at me in utter pandemonium.

You might think I'm being perhaps just slightly hyperbolic here. Just a touch dramatic? Fair enough, and I admit I do love when a story like this can be polished into a perfectly fitting metaphor, but in this case it's for very good reason- later that very day, I found myself pondering the story of the cabinet and its Jack-In-The-Box surprise for me. "What happened?" I pondered with amusement. "Was I really paying that little attention? No. It must have just happened slowly, one slip at a time." And I could not help but fall face first into a full blown realization about how that completely describes what happens to me when I let the things that center, balance, and sustain me slip away....out of focus, out of priority, out of the rotation, off the schedule. You know, we all do it...one thing at a time, we make little excuses about how we can't, shouldn't, won't have time to, are too tired to, or won't really be affected if we don't do that thing that we usually rely on to keep us feeling happy, grounded, taken care of and stable. But then it becomes a pattern of not doing it, it becomes the new norm, and it extends beyond just that thing, to that other thing, too. That other stabilizing, gratifying standby that we know will see us through, that we take for granted but deep down appreciate the value of....we let it go. Just this one time, and then we'll get back to it, right?

It all adds up. The skipped grounding and centering yoga class that we forfeited when we felt too busy with social obligations becomes two weeks away from the studio. The lunch prep ritual that saves money and provides healthy, tasty lunches gets pushed aside in favor of sleeping in those few more minutes and grabbing something quick but costly and less nutritious at the deli. The head-clearing, body boosting walk or run outside gets traded in for running around on errands, cramming in more and more to-do's that never seem to get done. The hour of reading before bed that we know helps us to turn off the activity of the day and prepare for rest becomes the hour for catching up on any last emails and doing dishes or laundry that didn't get done because we were....wait, what were we doing? Before we know it, we're unbalanced. And unbalanced is not a nice, healthy, happy, or stable place to be. It's feels like metal lunch containers and rubber lemons bouncing off of your head in every direction.

It happens to all of us, and after the morning of the kitchen mini-avalanche, I took that as an opportunity to revisit my own commitment to the practices and elements that keep me organized, grounded, stable, calm and peaceful, not to mention happy and joyful in life. It's a check-in we all need to do on a regular basis. I'm talking about both the big and the small things here, because they're equally important. The practices and rituals we engage in on a daily basis to keep us feeling like ourselves and to keep our lives operating the way we want them to are just as elemental to our overall well being as the larger scale choices and that support our long term initiatives and goals for what we want out of our lives. When we begin to ignore our own needs here and there, or make excuses about de-prioritizing the habits and practices that keep us feeling happy and taken care of, we slip out of balance...slowly at first, until suddenly things seem to crumble around us all at once. Therefore, in order to exist peacefully, happily, and healthfully, we have to maintain our balance by taking care to prioritize our needs each day and also to notice when we've begun to stray from ourselves so that we can come back to balance. That can mean different things for each of us, so what does that mean for you? What area of your own self-care have you been subtly paying less and less attention to lately? Exercising? Alone time? Shopping for and preparing healthy food? Engaging in nourishing hobbies? What warning sign, either physical, emotional, or mental, have you been stubbornly ignoring? And can you see how letting go of or neglecting to implement rituals and practices just for you in your daily life is pulling you further and further away from where you want to be? Be brave and take a look...you may be surprised.

The good news is, just as imbalance can be arrived at bit by bit, so can balance be restored- one thing at a time. Our choices create a cyclical effect, and we can decide what we want to receive as the result of our actions. Look around and inside of you to find out what elements are keeping you off balance- is it an unhealthy habit or choice pattern that needs to be bidden farewell? Or a healthy one that needs to shift back into your schedule?- and address just one thing first. It doesn't have to be a radical shift, just an intentional one. Make a commitment to yourself that you will do this thing, just for you. Because you know it benefits you, and because you believe you deserve it. Once that feels comfortable and consistent, add in another, one step at a time. Think of it as building a foundation under a house- you build the most important support beams first, and then you build around them to create a structure that will hold up the entire house, come what may. Decide what is currently missing from your routine that keeps you feeling grounded, rested, flexible and happy, and start to implement those practices one by one- until you've built a foundation that can support you through anything that comes along!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Health: It's In Your Hands

Hi everyone!

It's been a busy few weeks here at WR, and it seems I have been absent from the blog for a while- but I'm back! With the return of Spring, it's a perfect time to refocus our efforts at staying balanced, healthy, and feeling great, and that means acknowledging how much that state of balance, health and happiness depends on our own conscious choices, practices, and patterns in our everyday lives. It isn't something that anyone else can do for us or force us to do. Our wellness is created by the choices we make in our lives: choices about how and where we spend our time and with whom, and choices about how we listen to and interpret the needs of our bodies; how we feed them, move them, and heal them when they are hurting.

We are the creators of our state of health and well being, and we have the power to recreate it and heal the areas that are hurting every day. Yet, so many of us shirk that responsibility, feeling that we aren't truly capable of taking care of ourselves in the ways needed to assure health and wellness; that it's too complicated, expensive, and too much work to take charge of our own well being. So we wait for someone else to tell us how to live, for an expert to confirm if what our intuition and common sense tells us is right, or in many cases, we just wait until a problem escalates and then expect a doctor to come in and fix, heal, and cure problems when we experience them. There is nothing wrong with seeking the help and advice of health professionals and doctors when we need information, support, and intervention when it comes to the healing of or dealing with a health related condition, but it is essential for us to realize that the true reality of our state of health comes down to what we choose to do, in our own time, in our own homes, with our own friends and families, on a daily basis, to take care of ourselves.

No matter how valiant the effort or how skilled and renowned a doctor or hospital is, we have to acknowledge that there is a limit to what medical intervention can do in the prevention and management of today's widespread health problems such as obesity, diabetes, and heart disease, as discussed in this New York Times Well Blog post on When Home Life Trumps Health Care, simply because of the fact that what we do when we go home on a daily basis is what creates the ongoing state of health or illness in our bodies, and those choices cannot be forced or even overseen by our doctors- it's in our own hands. Doctors and hospitals can surely help you immensely and even save your life, but when you go home and go back to your own daily routine, it's up to you to make the decisions and choices that are going to bring you health and wellness in the long haul.

And what about the other experts? Well, as I know all too well from the understandably confused and frustrated first-time clients who come into my office and from my own time spent in the field, there are a LOT of conflicting opinions out there, and a lot of just plan bad information. My best advice? First, tune in to yourself: become focused and quiet, and ask yourself, right now, what you feel that you need in order order to bring more health and balance into your life. Do you need to be eating more vegetables and less fast food? Drinking less alcohol and more water? Do you need to be working fewer late nights and finding some more alone time for relaxation? Do you need to learn how to cook healthy, simple meals for yourself or your family? Do you need to take up a regular exercise routine? Do you need to learn how to food shop in a way that is inexpensive but still health-supportive and convenient? Do you need to begin to make and bring lunch to work in order to maintain energy throughout the day while also cutting expensive and unhealthy lunches out?

Then, ask yourself what supportive choices you need to be making in order to create that reality and actually make it real. Do you need to schedule in time in your weekly calendar to make planned food shopping trips so that your kitchen can be stocked for easy meal prep? Do you need to plan some social activities that revolve around something other than drinking and eating out? Do you need to enlist the help of someone to teach you how to shop for, prepare, and cook food that will be healthy and supportive for you while not breaking the bank or taking up all of your time? Do you need to re-organize your free time to include less procrastinating online and TV watching and more time enjoying of activities that bring you both joy and benefit to your emotional and physical health? Do you need to treat time to cook and eat as importantly as you treat your other obligations? Do you need to discover and implement, once and for all, an approach to eating and exercise that feels so natural and comfortable for you that you actually stick with it? It isn't as elusive as it sometimes seems, I promise- the key to maintaining health and wellness is answering the above questions for yourself with honesty, accepting your own responsibility in creating your state of health, and then making the choices, decisions, and rituals that ill support and sustain your own approach to health and wellness.

So, now what? Where do you go from here if you've answered the above questions and realized that between all of the conflicting advice out there and your own personal circumstances and challenges, you could really use some good solid information and some help in making these supportive choices and practices to create a new state of health and wellness? You'll need to call on someone to help and guide you that intuitively feels right to you; someone who provides you with the accountability that will help you in achieving your desired goals but who also possesses the awareness that your health, your body, and your wellness are ultimately your own creation- someone who will teach you a new way to live so that you can take care of yourself forever, rather than relying on an external system or person that ultimately cannot create or sustain your health and wellness for you. We all benefit immensely from help, support, information, tips, tools, and guidance, and those resources are available from professionals such as myself and many others who provide our clients with the beginning of a new relationship with health and wellness. The help obtained from these resources, however, can only be realized to its full potential when we are taking responsibility for how we live our own lives once we go home, and that means taking the initiative and prioritizing our needs for what will balance and sustain our state of well being.

If you realize that you have become an inactive participant or even just an onlooker in your health and wellness care (or lack thereof), it's time to take it back. I can tell you from plenty of professional and personal experience that it is what we do in day to day life, the choices we make for our own bodies, hearts, and minds, that creates wellness. It is what and how we eat, it is when and how we make time for ourselves to relax and unwind, it is if and how we express our emotions, how much we joyously move our bodies, and especially how we listen to our bodies when they are alerting us to something that is wrong and act accordingly. Pain , illness, disease and discomfort are all signals from the body that it is time to pay attention and make a change, and time to take action to bring back balance- we have the power in our own hands to do so. I am here to help you with ongoing information, support, and practical and natural tools for optimal nutrition and wellness according to your own unique needs, and will do so in a way that grows and fosters your ability to truly take care of yourself in your own life and by your own hands...please contact me at erica@wellnessrealized.com if you are interested in my help.

Your health is in your own hands: Hold onto it!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Wellness Realized Hits the Streets to "Spread The Love"!

This past Friday I began the realization of a dream I have had for 8 years, ever since I first moved to New York City. I remember being struck and saddened when I first moved here by how many needy people one sees on a day to say basis, and while that number is still higher than we would like to believe, the unfortunate truth is that we start to not see these people; not really. We learn to look away or brush past without stopping when someone on the street or in the subway asks for change, food, or help. We learn to block out the looks, sounds, and smells of those who are living in desperate destitution. We start to find it difficult to pay any attention to because it's too sad, or too offensive, or too annoying in the middle of our busy day- besides, what can we really DO about it, anyway? Don't we have places to be and our own busy lives to live? And aren't we all just struggling to get by, never mind the additional burden of helping someone else?

That's where my dream came in. When I first lived in the city, I was working in the art world and making a startlingly low salary by New York City standards (yay for working in one of the least lucrative career fields in one of the most expensive cities in the world!), so I was making do but barely, with very little money to spare. I had lived in smaller European cities before and had spent significant time in NYC on many visits over the years, and I always took naturally to cities so my adjustment was not difficult. But that doesn't change the fact that all of a sudden seeing homeless and hungry people begging or scavenging on a day to day basis wore on me, both as a newcomer to the city and as a sensitive and empathetic person. While I certainly wasn't in a financial position to donate any real money to speak of, I immediately began to think about how I could come up with a plan to take what I had in terms of money and time and turn it into a way to directly help people who were suffering in New York City. That is when my dream was born, that very first year: to go to the store, purchase basic sandwich supplies that I would turn into packed lunches at home, and hand them out myself to the homeless and hungry in the streets of New York. Nothing fancy or large scale, just what I could afford and do with what time and money I had. But what appealed to me most about it was how direct it was- actually putting food right into the hands of the people who need it. How easy is that? I knew I could do that.

And yet, for some reason, it didn't come to pass. I thought about it a whole lot, for years- it would pop up in my mind, asking me to commit to at least trying it, since I had been wanting to for years. But it always got put off for one reason or another. I would sometimes find myself intentionally carrying around some item of food (a part of my lunch, or leftovers from a restaurant meal) until I saw someone who was needy who I would gladly hand it over to. And every single time, I would think...."You could do this for real. You could follow that dream. What's stopping you? It would be so easy...." And yet it still wouldn't happen. Over the years my hunger for charitable work led me to look into volunteer positions with New York Cares, Meals on Wheels, homes for the elderly in my neighborhood in Brooklyn, and finally I settled on a position volunteering at C.H.I.P.S., the local soup kitchen in Brooklyn, one day a week for 6 months. I was satisfied with having finally settled on one organization and followed through on this impulse, and it was an extremely valuable experience. I was thrilled to be tangibly helping needy people and I was personally benefiting from the perspective that brings, but it was difficult to commit to a regular schedule there, because as a self-employed person my own work schedule is constantly shifting, and also, due to a (very fortunately) large amount of volunteers at this soup kitchen, I sometimes felt there wasn't really that much work for me to do when I was there. I was grateful and impressed at seeing this venerable soup kitchen working so well and helping so many people, but I felt that perhaps my own help could be more effective elsewhere, especially given my scheduling needs.

So that brings us to present day...I have been yearning for years to find a charitable outlet that directly helps and nourishes those in need, while also fitting into a construct that would be workable for me given what I have to offer in terms of money and time. It suddenly became clear to me that it was now time to follow my long held dream, my little organization of one, hitting the streets of NYC to hand out food to the homeless, hungry, and needy. Simple. Real. Perfect. Finally!

The same day I had this realization, several hours earlier before it had come to light, I was walking down a quiet street in Brooklyn and I found a $10 bill sitting discarded in the snow. I looked around, and there was no one anywhere nearby to ask if they had dropped it. I made sure, and then tucked it into my pocket, taking it as a sign of providence and a message to trust that all will be taken care of if we have faith and remain positive. Truth be told, at the exact moment I looked down saw the money I had been harboring real estate worries- my husband and I soon want to upgrade to a different home in the same neighborhood, and I sometimes wonder about how that will actually happen- so this was a much needed message of providence indeed, and I was happy to accept it! No sooner had I picked it up, though, that I began to think about how to constructively use it. What I benefited from was the message of bounty from the universe and the freedom from worry that it brought, but I felt that I wanted to use the money itself towards a charitable cause, in order to give that bounty back into the pool and let it benefit someone else's life in whatever small way it could. Later that evening, when pondering how for many reasons I was missing the charitable outlet in my life since stopping my work at the soup kitchen, I had the realization that it was time to follow my dream. And at that moment I knew exactly what the $10 was for. It would be the financial beginnings of Spread The Love! I began making lists.

Since I never abandoned my original idea and it was always floating around in the back of my mind at any given time, I didn't have to spend much time brainstorming. I knew exactly what I wanted to do. What: Sandwiches. Who: Homeless and hungry people. Where: Streets and subways of New York City. Now, some things had changed- I wasn't yet a certified nutrition professional when this dream first formed, so I did want to make a slight adjustment to the actual content of the sandwiches I'd be handing out in order to deliver optimal nutrition in a simple and easy package. And while I insisted that the food be good quality, it still had to be relatively inexpensive, because I was funding this project myself and I wanted to feed as many people as possible. It also had to remain simple, because part of the beauty of this plan is its pure simplicity and feasibility. Luckily, I had considered all of these things before, which is why I had settled on simple sandwiches; so all that was needed were a few adjustments in keeping with my now honed nutrition philosophy, and with the bonus of a Trader Joe's in my neighborhood for reasonably priced but good quality supplies, I was off and running. The next morning, I went out and bought what I would need: two large loaves of whole multi-grain bread, two jars of sunflower seed butter, two large jars of organic strawberry jam, and two bags of organic apples, along with plastic baggies for the sandwiches and brown paper bags to pack the lunches. I came home and got to work preparing the goods!

So, why did I choose this particular meal? For several reasons. The building blocks of healthy nutrition are complex carbohydrates, protein, fat, fiber, minerals and vitamins. I wanted to make a simple meal that could impart as much of those nutrients as possible, while still remaining relatively inexpensive and easy to transport, which would also not require refrigeration (I knew some people would be saving the food for later and did not have access to refrigeration) or pose a problem for those with certain food allergies and/or dietary constraints. You may not think of this, but some people who are hungry are still vegetarians. Or allergic to nuts. Or don't eat certain animal foods. Or don't digest dairy well. This is one of the valuable lessons I learned at the soup kitchen- just because someone is desperate doesn't mean they don't have their own particular wants and needs, and I wanted to honor those as best I could, especially because this meal takes those considerations in mind and still fits in keeping with my own approach to optimal nutrition which is that a diet based in wholesome, natural plant foods is best for health and wellness.

Whole multi-grain bread, due to its high whole grain content, provides complex carbohydrates for energy and stamina while also offering a high amount of fiber to aid digestion, along with protein which builds tissue and imparts strength, and essential minerals and vitamins offered from the whole grain in the bread. Sunflower seed butter is a handy alternative to nut butters, which are a common allergen, yet looks and tastes exactly the same as peanut butter (albeit more expensive), and offers a great source of easily digestible protein along with a high amount of healthy fat to keep the body nourished and able to carry out all of its multiple organ functions. Sunflower seeds also offer an impressive mineral profile and a decent amount of vitamins; minerals and vitamins are essential to health, bodily function and immune function, and they are often hard to obtain for those who are restricted to an extremely limited food supply. The jam is mostly there for flavor and a small amount of fruit vitamins, so I was sure to pick an organic, low sugar version made from organic strawberries and nothing artificial. The apple is there to provide additional fiber as well as crucial vitamins, namely Vitamin C, which is plentiful in apples and plays an important role in immune health.

As I made these Sunbutter and jam sandwiches , I was aware that I was quite literally "spreading the love" even before I hit the streets to actually Spread The Love, and so in every sandwich I carved a heart on the inside (just like I do when I make one for my husband), and as I pressed each sandwich together I said the words "I Love You" so that my intention and energy would be absorbed into this food and thus received by those eating it. Spread The Love is the name of this project because its purpose is to deliver love and nourishment through an act of kindness to those in need. The name feels absolutely perfect.

Once all the lunches were prepared -16 lunches in total for this first foray- I packed up my bag (and yes, it *happened* to be my love hearts bag, but only because it was the only bag I had that was the right size! we'll call it a happy accident) and set out in the snow to deliver them into the hands that needed them. I decided to stick to the subway trains and platforms first; I figured that would offer me the greatest likelihood of finding the people I was looking for in a concentrated area, especially since it was such a cold and snowy day and that type of weather tends to drive many needy people underground seeking warmth and safety. I plotted a route through some of the largest, busiest subway stations in Manhattan with the most trains coming through- Union Square, Herald Square, Times Square, Port Authority, and others- and at each one I would get off the train and canvas the station, walking up and down each platform for each different train, handing out the lunches to the needy people I found along the way. The first thing I noticed was that, given our learned tendency to overlook needy and homeless people as we are rushing from place to place in our day, I really had to keep my eyes peeled to find them. We are all so accustomed to brushing past the person asking for change, begging for food, or sleeping on the cold hard floor, that our eyes become trained in this aversion...and yet now I was actively seeking them out, looking for them, hoping to find them. And it wasn't as easy as I thought it would be, but I did find them, and as I became enriched from this shift in perspective I committed to not turn away from these people anymore, to be aware of them at all times, and to help them whenever I could.

I decided on some ground rules early on for whom I would approach and how: I decided I would stick to mostly central, populated areas for the sake of safety and also to find people most easily, that I would ask each person before handing them some food in order to establish my intention, show that it was safe and out of kindness, and give them a choice in the matter (one person did actually say no), and that I would only offer food to those who were clearly presenting as needy or homeless by either begging, rummaging through garbage, sleeping on a bench or outside, or otherwise exhibiting a derelict state. This required a willingness to observe carefully, because while some cases were obvious, not all needy people "look" like they are at first glance, and not all people who look unkempt are actually homeless or needy. This was especially the case for a middle aged man I observed, dressed normally in jeans and a jacket, standing around on a half-full subway platform as people buzzed around him or waited for the train...only when he thought no one was looking would he turn around and pick through a large garbage can beside where he lingered, hunting for bits of food or something he could use. When I approached him and said "Excuse me," he looked surprised and frightened, as though he'd been caught in the act and would be in trouble. There was an element of shame as well as fear, until I followed by extending my hand with a brown bag lunch in it and saying "Would you like some food? It's a packed lunch." His face softened with relief first, then realization, and finally gratitude. This reaction played out again and again as I made my ways through first the subways and then the streets of New York. I realized then how often the homeless and needy in large cities are accustomed not only to being ignored by passersby, but to being apprehended in some way, told to move along, or perhaps even chastised. Almost everyone I approached seemed surprised and a little bit taken a back...they were clearly not used to being spoken to or acknowledged, certainly not with kindness.

When I had spent about 2 hours wandering the platforms and trains of the subway stations without yet popping above ground, I decided to hit the streets for a while to see what I could find. I was ready for some fresh air by then and wanted to make sure I found some of the people who were on the streets as well, in order to Spread The Love more thoroughly. When I popped above ground at West 4th Street, the snow was really billowing down and the streets were pretty empty; it was almost evening at that point, and I became concerned that I wouldn't know where to go to find people outside in this weather. I was pretty tired at this point as well, so I decided to just walk a loosely planned route through some populous areas nearby and see what happened. I came across a man in Washington Square Park, sitting on a bench with garbage bags all around him. It was so cold and snowy that he was the only person in the park, besides me. Like most of the people I gave lunches to that day, he thanked me graciously, again and again, and said "God Bless" several times as I walked away smiling at him. I found several more people taking cover under the scaffolding along the lower end of 5th Avenue. I found a seemingly mentally disturbed man sitting at a small table in a Starbucks, staring down at his shaking hands and glancing around nervously while muttering to himself, clearly hoping that no one would notice him and shoo him back out into the cold from which he had found temporary respite. All of these people were approached gently, spoken to kindly, and given a bag of food if they so desired. All but one person accepted.

At the end of the day, it took me almost 4 hours to hand out all of the lunches, but I did not give up until every one was handed out. In the future I will take what I've learned and apply it in order to maximize the number of people I can reach in that time. This is not a one time thing: I have held this dream for a long time, and now that I have realized it, I plan to make it a regular part of my life. I learned a lot from this first experience of Spreading The Love: namely, how the acknowledgement of a suffering person, the speaking of a kind word, the willingness to look, accept, and care, are as important as the actual assistance you are providing. The food was greatly appreciated and much needed by these people, I could tell- but so was the validation of being spoken to kindly by another human being who wasn't just breezing by, unseeing and uncaring. It felt good for me too, of course. I felt tired, and somewhat saddened by what I had seen, but mostly brimming with an immense hope for the myriad possibilities of a small scale approach to helping people- one person at a time. We can all do this in our lives, we can all take part in an exchange of positive energy. There are some images from that day that stay with me: the older Eastern European woman in Union Square subway station, begging in a wheelchair with one hand extended, unable to speak English to thank me but gazing at up at me with tears forming in her eyes and a smile spreading across her aged face. The moving sight of a man sitting all alone in a park covered with stark clean white snow, with only garbage bags of nothing gathered around him for security, but a love in his heart that allowed him to smile broadly and heartily "God Bless" me over and over for helping him.

Spread the Love is going to be a regular part of my world from now on. I don't know yet how often I will do it, but I am committing to maintaining this project going forward. I may be only one person, but I know how much one person can make a difference, and small scale is where big change starts. I will be funding this project myself, but in time, I plan to look into asking some neighborhood businesses if they would be willing to make donations of food for this project. If you yourself feel inclined to help this project along by making a small donation, I would of course be very grateful, as would those on the receiving end of the food I am providing- I promise that any amount, no matter how small, will be completely and efficiently used towards the purchase of food that will be delivered directly into the hands of the needy. If you've been looking for an easy, no hassle way to make a small no-minimum contribution to charity, here's your chance! I will post more in the future about the continuing efforts of Spread The Love, and I hope this story has inspired you to seek out small ways to make big changes in your own communities. Even if by just remembering to acknowledge and dignify all of the souls you come across in life.

I would like to share this video, which is extremely beautiful and moving, and which helped inspire me to follow my own dream with Spread The Love. The actions we take to spread love and caring to those around us contain more power to change the world than anything else: video of the works of Mr. Narayanan Krishnan.

Amaranth and Apple Porridge with Chopped Pecans

I have spoken before on the joys, wisdoms, and powers of a whole grain breakfast including how to work with whole grains in their original form to make nutritious and delicious grain porridges. This recipe is a perfect example, and it was the perfect fix for the cold, grey, drizzly day when I recently made it. What we eat for breakfast sets the tone for the whole day, both physically and emotionally, so make sure you get off to the right start with a meal that is grounding, full of the nutrients your body needs for your busy day, and soothing and comforting to boot.

Amaranth is a lesser known but stellar whole grain that is similar in appearance, taste, and nutritional profile to a tiny version of quinoa, although the consistency and texture when cooked is more like grits. It is packed with minerals and is higher in protein and calcium than milk, while containing the magnesium and silicon essential to support calcium absorption. This tiny, tasty treat is one of my favorite things to cook in The World's Tiniest Kitchen.




Amaranth and Apple Porridge with Chopped Pecans
makes 2-3 servings (can be reheated on the stove for subsequent days)

2/3 cup uncooked amaranth (available at natural food stores)
2 cups fresh water
1 medium apple
4-6 tablespoons chopped raw pecans, plain (or 2 tbsp per serving)
cinammon
agave nectar, raw honey, or pure natural maple syrup
unsweetened almond milk
sea salt

Wash the amaranth carefully with your hands in a medium sized pot with plenty of water. The tiny grains will stick to your hands a bit, but just keep rinsing them off in the water. Then drain the amaranth carefully through the finest mesh sieve- you will need this, otherwise the tiny grains will slip through the holes of your strainer- and rinse well. Transfer the washed amaranth back into the pot with 2 cups of fresh water. Wash, core, and chop the apple into small pieces, and add to the amaranth in the pot. Bring to a boil uncovered, then immediately turn down to low, cover, and simmer covered for 20 minutes or so. Check the consistency and give a stir- it is done when the apple is soft and the grain has absorbed the water and turned to a grits-like consistency. If the grains are appearing wet on top but sticking to the bottom of the pan when you try to stir, turn the heat off and leave the porridge to sit covered on the stove for another 5-10 minutes. The steam and moisture will unstick the grains on the bottom. Now you're ready to dress it up!

This recipe makes 2-3 servings, so either portion out what you want for yourself and save the rest to reheat on the stove for the next day or two (when reheating add a little extra water if necessary), or portion into 2 to 3 bowls for yourself and your breakfast companions. Top each serving with 2 tbsp. chopped pecans, a healthy shake of cinnamon, a very light swirl of either agave nectar, raw honey or pure maple syrup (remember the porridge is already sweetened by the cooked apple, so you don't need much) and a subtle sprinkling of sea salt to balance the sweetness and bring out all the flavors. You're ready to spoon into some heavenly Fall in a Bowl! But...



For the final act, if you are so inclined, you can top it off with a gentle pour of unsweetened almond milk, which gives an extra creamy and smooth texture to this already comfortingly soft and sweet dish. It's delicious with it, but perfectly adequate without- chef's choice!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Tortilla Bean Casserole and Arugula Salad with Golden Beets and Artichoke Hearts

I think we can all universally agree that once the wind starts blowing and the leaves start falling, it's time for comfort food! Well, it's always time for comfort food, but this is the time of year when we start to yearn for something warm and hearty; something deep and flavorful that's been baking in the oven or simmering on the stove. In the World's Tiniest Kitchen, that means it is time once again for Tortilla Bean Casserole.

I have a warm spot in my heart (and my stomach) for Tortilla Bean Casserole, because it is one of the first dishes I created back when my husband and I first moved in together and I was learning the ropes of how to cook for two people who had somewhat disparate food habits, while also sticking to a conservative budget and not spending too much time in the kitchen (this was when The World's Tiniest Kitchen itself was also new to me, I had to adjust).

Enter Tortilla Bean Casserole. I like to call it a Crowd Pleaser, which in my book means any dish I can bring to an extended family gathering or a potluck dinner with friends where I won't get the "oh, more healthy stuff?" routine because it'll be gobbled and gone before anyone thinks to raise an eyebrow. It's also super easy, so it's a great recipe for anyone who doesn't have much experience in the kitchen. Today was the perfect day to cook up a big pan of this dish, and for a light and refreshing contrast, I served it with my Arugula Salad with Golden Beets and Artichokes, recipe below.

Tortilla Bean Casserole
serves 6-8

2 cups uncooked beans, either kidney and black beans or kidney beans and black eyed peas
(canned beans can be used if necessary, see note below on cooking beans)
1 package sprouted grain corn tortillas (ex: Food for Life brand, available at health food stores)
1 jar all natural, low sodium/no salt added tomato sauce
1 1/2 cups organic frozen sweetcorn
1 large onion
2 tbsp olive oil
Spices:
Garlic Powder
Chili Powder
All Spice
Sea Salt
Black Pepper


Soak, wash, and cook beans according to instructions on how and why to cook your own beans here. If using canned beans, you will need at least 2 cans of each kind of bean (4 cans total), and be sure to rinse them well in water. Once beans are ready, set aside. Chop the onion into small pieces, place in a saute pan with tbsp olive oil, and saute over medium -low heat until fragrant and translucent. Set aside. In a large saucepan, heat the jar of tomato sauce over medium heat until slightly bubbly, add the beans, corn, onions, 1 tsp. chili powder and 1/2 tsp. garlic powder, a sprinkle of allspice, sea salt, and black pepper. Simmer on medium to low heat for 15-20 minutes minutes. Taste and adjust seasoning.

Preheat the oven to 375 degrees. In a roughly 10" x 13" casserole pan, ladle about 1/3 of the bean mixture into the bottom and spread it out to form one thin, even layer across the bottom of the pan. Top with one single layer of the corn tortillas, covering the entire surface but not overlapping much- tear them into pieces when you need to cover smaller areas. Then top that with another 1/3 of the bean mixture spread into a thin, even layer, and top that with another solid single layer of tortillas. Spread the remaining 1/3 of the bean mixture over the tortillas in an even layer, and top with the last layer of tortillas. You now have 3 alternating layers of each, and the package of tortillas should provide just enough. Press the top layer or tortillas down a little so that they get "wet" with sauce on one side, and then turn them over and re-layer them with the other side facing down so that the top is now moist. Drizzle this top crust of tortillas with 1 tbsp olive oil and use the back of a spoon to spread it evenly to coat each tortilla. For an extra kick, I also drizzled the top layer with a tiny bit of cider vinegar-based all natural barbecue sauce left over from a trip to North Carolina, if you want to get crafty and try that! Otherwise, you're ready to go. Place in the oven and bake at 375 degrees for 30-35 minutes, until it looks like this:











Mmmmmmmmmmmm......sizzly.



Cut into square pieces as you would lasagne and remove each serving from the pan carefully with a spatula. This makes enough for 6-8 people and is GREAT as leftovers (add some additional tomato sauce when reheating if leftovers seem dry); it freezes well, too, so don't worry if you're making this for just one or two people- plenty to freeze and heat up another time! According to my husband, it tastes best when reheated as leftovers, and that fact plus it's easy transportability makes this is a perfect bring-leftovers-for-lunch meal. Throw some veggies on the side and you're all set!

Speaking of veggies, I served it with....

Arugula Salad with Golden Beets and Artichoke Hearts

3-4 cups baby arugula
8 pieces frozen artichoke hearts (or roughly 2 large whole artichoke hearts quartered, if using fresh)
1 medium/small golden beet
olive oil
cider vinegar
sea salt
pepper


Wash arugula and spin dry in salad spinner or pat dry with paper towel, place in a salad bowl with room to toss. Scrub beet well, remove rough top, and trim any tough skin around the top, along with the skinniest part of the root if still attached. Cut in half lengthwise and then into small half-moon segments as shown in photo. Place into a shallow saute pan with 1 inch water (along with artichoke hearts if using frozen), bring to a boil, turn to medium heat and simmer for 7-8 minutes. (If using fresh cooked artichoke hearts, cook beets alone). Drain and cool beets and artichoke hearts, toss in with arugula. Drizzle with olive oil and cider
vinegar, a sprinkle of sea salt and pepper, and toss well to coat.


Voila!

This salad is the perfect light, simple, and refreshing accompaniment to the warm, dense layers of the tortilla casserole, but it can be served alongside any dish you like.













So there you have it...a delicious Fall meal, from the World's Tiniest Kitchen to your table. Pull up a seat and dig in!



















Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

What Women Love About Getting Older- Wellness Realized on iVillage.com!

I was recently asked by the lovely ladies over at NBC's iVillage.com to participate in a feature on what women of various ages, lifestyles, and careers enjoy about the process of getting older. The feature is intended to inspire and empower women to view the process of aging as a positive thing; a journey of learning, maturing, and growth where one gains the experience, confidence and knowledge of oneself necessary to pursue a life that is truly in line with one's dreams, aspirations, and desires. I am excited to be part of this feel-good feature and I think it turned out wonderfully, I hope you'll enjoy it too! This iVillage.com link is to my profile in the feature, but there are 12 women profiled in total, so make sure to scroll through and read the others for additional inspiration!

Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

A Little Patience....Yeah....

Yes, I just referenced Guns n' Roses in a blog post. Welcome to the Big Show.

Patience: it's one of the essential elements in a peaceful life, and yet it is sorely lacking in how we interact with others and how we interact with ourselves in modern times. I am sure you could look around yourself today and point out a number of instances where a little loving patience could have easily smoothed out a difficult or unpleasant situation: either while stuck in traffic on your way to work, or bustling with the crowds onto the subway, or waiting in line at the deli, or working on a project in the office. New Yorkers are especially gripped by the Disease of Speed, but it's happening everywhere: these days, we expect everything to move and work and travel at lightning speed, and we extend that expectation to ourselves when it comes to things we are trying to learn, embrace, improve on, or become successful at. While you may be able to admit that you could have been a little more patient with that car driving a bit slowly in front of you on the road this morning, or that person who was confusedly swiping their faulty Metrocard and holding up the line, or the server at the deli fumbling with the change, or even your coworker who didn't get you that report you needed right when you asked for it for your project, when was the last time that you looked at yourself and realized how far a little loving patience could go? Or have you ever acknowledged how much you are depriving yourself of it?

We all have aspirations and expectations for ourselves. You can call them dreams, goals, whatever you want. We think about them, daydream about them, plan for them, motivate ourselves towards them, and seek encouragement to reach for them. However, more often than not in this process, we are employing resolutely negative thoughts or feelings about ourselves in order to propel us forward to this desired goal or dream. For example: "I need to learn to eat more healthfully, because I am overweight and unattractive", or "I need to go to the gym 5 days a week, because I am flabby and my body isn't strong", or "I need to work harder and get a promotion, because I am not making enough money or holding an impressive enough position in my career", or "I need to re-organize and re-decorate my home, because I haven't done a nice enough job setting up my environment and I'm too sloppy". We then drive ourselves relentlessly towards these insufficiency-based goals. What's the common thread here? It all comes down to "I need to change, because I'm not good enough as I am. And I need to change fast, NOW." So where's the problem? Deep down inside, we don't like being told that we aren't good enough, by others or ourselves; it causes a pain that resides deep within, a pain that we may be unaware of but that is very real and that results in procrastination and resistance towards the very imperatives that we feel so compelled to fix, change, and improve about ourselves. Do you hear an echo of yourself in the above statements? And if so, how's that "self-improvement" project going??? Let me guess....it's not working out very well. But you're ON IT, right?

Instead of ceaseless criticism and a constant driving pressure to be better, faster, more, less, stronger, richer, higher, prettier, what if we just focused on sending love, kindness, and patience to ourselves right where we are in the quest for our desires, accepting ourselves fully for wherever we are in the process...and then approached our dreams and aspirations from a place of wanting to grow and learn naturally, according to our current capabilities and at the pace that is right for us, by standards that we ourselves define according to what comes intuitively? Doesn't that sound a whole lot easier, more pleasant, and more realistic as a method of actually getting what or where we want?

I'll give you a personal example: I love yoga. I Love Yoga. If you've worked with me as a client, you probably know how I feel about yoga; its transformative powers, and its unique ability to combine a spiritual, emotional, and physical practice seamlessly into one awe-inspiring, mind-and-heart opening, body-toning, spirit-soothing soul shakedown party. You get the idea? I'm into it. I learned about yoga from my Mom. My Mom was doing yoga when I was a little girl, way before it was so fashionable, and that's how I first came to know yoga and the wonderful secrets and powers that it promised. My Mom brought me with her to a yoga class when I was so young that my memories are hazy...but what I do remember is this: the teacher was soft-spoken, gentle and kind, there were green plants around the room, the other practitioners were open and welcoming to a curious but shy child in their midst, morning sunlight was streaming through windows into a quiet and warm space, and I saw my Mom in a light that I had never seen her in before: she was ensconced in her yoga Practice. I saw her in a different way than I was used to...I was in awe. She was moving her body into positions I had never seen; it seemed vaguely gymnastic and yet profoundly calming at the same time. It felt powerful and yet freeing; and everyone was quiet, but still moving...they were part of something unique, something special and beautiful. I was hooked. I can't tell you anything more specific than that, because it is the overall shapes and feelings that are still with me, but I remember those elements and the energy in that room like it was yesterday. That experience was the beginning of my intense feelings towards yoga, and my joy in the possibilities that it holds. I am forever grateful to my Mom for introducing me to yoga. And to vegetables, but that's another story.

Fast forward to many years later, when I was 25 years old and living the fast, fun and free life in the city, working at an office job in Manhattan, burning the candle at every end there is....and loving every minute of it. There was a yoga studio on the same block as my office that a friend belonged to, and she convinced me to join. Now at this point, my exposure to yoga had been limited to that one class when I was very young plus a very small handful of other classes sporadically through the years, usually with my Mom. As much as I was romanced by it, I had been tentative in my explorations. I wasn't sure yet if I was up to the challenge; if yoga would have me. So at 25 I was pretty much at the "beginner with familiarity" phase of my practice. But there was a twist to the story: that previous summer, my life had taken an unexpected and profoundly staggering turn when I was diagnosed with malignant melanoma, the same diagnosis that became the final straw in leading me to a path of Health and Wellness Counseling as a future career. But that was a little later; at the time, I had to undergo significant surgery, and an even more traumatic recovery period. In the medical quagmire that followed, I dove into this new yoga practice with all of the fervor of someone wanting to be saved: This was going to make me Healthy! This was going to make me Safe! This was going to make me Fit! This was going to get my Spirit and Heart in line! This was going to make me all Goodness and Purity and Light! Bring it on!!!

(no pressure, right?)

As any of you who have taken yoga classes in the past few years in New York or any other cosmopolitan city can attest to, the yoga can get a bit....competitive. And high-speed. Without dwelling on this, let's just say, this is not the point of yoga. It's about challenging yourself physically, spiritually, mentally and emotionally, yes- but your practice should be on your own terms, challenging you in the ways you need for your own growth; it should not be about how fast you can go to keep up with the others around you or how much can you push yourself to the extreme in order to achieve that next level of ability. I can admit that I succumbed to this mentality a little bit, it's easy to get caught up. I was having fun, I was invigorated, I was getting a great workout, and I was indeed getting the spiritual and emotional benefits of the practice...just not as much as I could have been because I was moving a little too damn fast, literally and metaphorically. Basically, I wasn't having patience with myself.

A few short months into my new yoga practice, I was taking a Sunday morning Advanced Level class. I had been out the night before, I was tired and stiff, and I had no business being in an Advanced Level class in the first place being that I was early on in my yoga practice. My body told me to stay in bed that morning, but my friend and I wanted to be motivated, so I pushed myself to go. The class warmed up quickly, VERY quickly, and before I knew it we were in full swing...a swing I was not quite ready for, but I didn't listen to myself, because I didn't take the time it would have taken to come to that realization before it was too late. Things were going fast and hard, at least for me, and I pushed myself into a position I was not warmed up enough to go into, and I went all the way.....POP, RIP!!! I hit the floor. I had badly torn the muscle that was most affected by my melanoma surgery 6 months before; I had not yet healed enough to regain the strength in that area needed for such a vigorous practice, I hadn't given myself the time. Adding injury to injury, I was devastated...I limped out of class right then and there, spent the next three days horizontal on a couch, and the next 3 years avoiding yoga more or less altogether.

Not exactly altogether...I knew deep inside that I wanted, needed yoga in my life, and so I would meekly show up to a class now and then but very rarely, never more frequently than maybe once or twice a year, and every time I would try to match the same level I was at right before that class when I got hurt, right before I pushed it too far, even though this was nonsensical: I got hurt in the first place because I was going too fast and too hard for my needs. Aside from being nonsensical, it was frustrating: the injury hadn't properly healed and so my body was now hurt more than it had been originally from the surgery, and so I simply could not maintain a consistent yoga practice at that level without causing further aggravation of my injury. But I didn't know how else to approach it, I felt I simply needed to make it happen. Each time I'd gather up my courage and go back, I'd try to keep up with my previous practice, and I'd leave frustrated (and limping in pain), angry at my inability to really embrace the practice, envious of others who could, and I would not go back for months and months. Meanwhile, my heart, soul, mind and spirit were missing out even more....they yearned for the peace and calm and love that yoga brings, but I was unintentionally depriving myself of those things, because at the time I wouldn't give myself the patience and compassion it would have taken to allow myself to approach my yoga practice through slowness and calm, stepping it back a level and taking it at the right speed and intensity for me this time, honoring the needs of my injury and re-injury, greeting and embracing the challenges but with acceptance of my current limitations; ultimately, giving myself the time and space to truly heal, and to move forward with seeking an expansive and enriching yoga practice from there rather than forcing it.

I learned that lesson finally. I let patience into my life, and into my yoga practice. I re-approached it slowly, it didn't happen all at once. I had to employ all of the concepts above and take it back to basics at first, and that wasn't easy. But I am joyful and proud to report that I now have a consistent, enormously satisfying and expanding yoga practice in my life again, and I got there by accepting a few things:

1. I am where I am. I know where I want to be, but to get there, I have to fully accept and respect where I am, embracing my strengths and my limitations.

2. It is worth it to take on the sometimes difficult but profoundly rewarding challenge of having patience with myself in order to reap the amazing benefits of whatever experience or goal I aspire to.

3. It is not about being perfect or meeting anyone else's standards. I want this for me, for my own reasons, and on my own terms.

This story is about yoga, but we all have something that we love or aspire to, something we want to have or to be a part of; something that we want to look at and be able to say I Am That. This goal comes out of a dream or a desire that we treasure and long for, something we feel will positively effect our lives- and yet we drive ourselves, abuse ourselves, judge ourselves, criticize ourselves relentlessly to get there....does that make sense? And does it work? No, it doesn't. If you can take on the challenge to look at yourself as you are, where you are, and accept it, even love it, with all of it's bumps, inconsistencies, imperfections, beauties, strengths and uniqueness- and then, from that place ask yourself what it is that you want and what you are willing (and able) to do to get it in your own time, that is when you will be embracing patience and love towards yourself on your path to whatever it is you desire- and that's how you get it, without pain, disappointment, and feelings of failure.

I spoke to my Dad on the phone the other day. My Dad is a surfer, a native Montauker like myself and his father before him, and he grew up on a surfboard in the ocean. He may not get out in the water as much these days, but he will always be a surfer to me, and I believe- and hope- he will always think of himself that way. My earliest memories involve my Dad and a surfboard, and his seemingly effortless movement through the water; his natural home. He is the one who taught me how to swim safely and confidently in ocean waves, an experience I will never forget. On the phone with my Dad that day, when I asked him what he had been up to, he excitedly told me about how he'd been surfing the day before. This wasn't just any trip out into the waves: it was his first time surfing since his diagnosis with colon cancer 3 years before, and the ongoing medical complications and recovery that he and my Mom have had to navigate together since then. He described the sensation of being out on his board in the ocean again after so long; the cool water sliding past him as he paddled out, the fresh salt air on his skin, the peace of being in that sacred space that he had missed so much; he had returned, it was all right where he left it, ready and waiting for him. I was thrilled for him, but what I loved most about the story was how he described his initial apprehension about going out into the water to surf: it had been so long, he was out of the habit, his body had undergone multiple surgeries and setbacks since then, how would it be? How would he do? And then he said Hey, you know what? Who cares, I'm just going to do this. It will be whatever it will be, and I might be a little rusty, but I want this, and it's worth it. And he did it, and he loved it, and it was worth it....and he was just fine where he was.

Please consider how hard you are on yourself all the time in your quest to achieve that which you want in life. Take a break and notice all of the little judgements, criticisms, and pressures you issue at yourself all day long. How exhausting that is! Not to mention, how ineffective! In my counseling practice, I constantly have people come to me who want to get to a particular place either with their weight, or their health, or their fitness, or their success, or their happiness, but they feel they've been trying for so long and with no luck- something inside of them has been resisting the process, but they don't listen to themselves and on they march, driving themselves harder all the time with ever-increasing doses of judgement, criticism and self-doubt, feeling that they need to change to be good enough. The harder they have pushed themselves, the harder they have fallen. That is because it takes patience and acceptance and love of who we are to get where we want to go, not constant punishment. Respect who and what you are and what you're working with, and in doing so, you empower yourself to take the steps it will take to get where you want to be- you can do whatever you dream to do, it just takes a little love and patience. Are you willing to take that challenge to get what you want?


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

It's the Holidays, Here Comes the Sweet Stuff!

Cravings for sweets aren't always a bad thing. It's true that often when we are craving sweets it is because of some other need that is going unfulfilled; many needs both emotional and physical will present themselves as a craving for sugar when really it is that we are lonely, or restless, or bored, or tired, or over-caffeinated, or dehydrated, or have eaten too much protein or fat and are trying to balance it out. All of these needs can be perceived as a strong desire for sweets. Unfortunately, many people respond to such cravings by going for processed, refined sugars and sweet foods, which act like a drug in the body by making the body want more while also straining the body's resources even further and resulting in more cravings, thus becoming a viscous cycle. This is why it seems impossible to avoid the candy bowl or the cookie plate once you've caved in and had a nibble.

However, it is natural for our bodies and palates to seek out sweetness in foods, so it's good to satisfy that desire- but it is important to do so with natural, wholesome, unrefined foods. Wholesome sweet foods benefit the liver as well as the spleen-pancreas, while also giving us a sense of satisfaction and well being: the "sweetness of life". They key is to pay attention to quality and amount. Some often overlooked healthy sources of sweetness are sweet vegetables such as sweet potatoes, sweet squashes like kabocha (green pumpkin), acorn, butternut and pumpkin, carrots, rutabaga, parsnips and beets, as well as a plethora of fruits. At this time of year, avoid tropical fruits that can be too sugary and cooling for our winter systems- instead opt for fruits such as pears, peaches, apples, berries, cherries, and melons, which are lower on the glycemic index (meaning they cause less of a surge in your blood sugar) and can be grown in locales most similar to where we live.

Aside from fruits and veggies, experiment with making life sweet using all natural, wholesome sweeteners such as pure maple syrup, brown rice syrup (a little-known but wonderful and healthful condiment), barley malt syrup, honey or agave nectar. Try drizzling one of these sweeteners over toasted nuts mixed with raisins, or heat up some leftover brown rice or other grain and add a sprinkling of nuts, a shake of cinnamon, and a drizzle of one of these delicious sweeteners for a warming, substantial sweet snack.

Also, rather than thinking of desire for sweets as something only satiated by snacks and desserts, bring sweetness into your main course meals. "Sweet" is one of the tastes our bodies are programmed to want naturally, so when we include the sweet taste IN our meal, we are less inclined to go for dessert or sweet snacks later. For example, tonight I will be making aduki beans (small, red beans that lend themselves well to sweet flavor) cooked together with chunks of sweet, tender acorn squash and sweetened with a little bit of pure maple syrup, served over a bed of quinoa with sauteed garlic green beans on the side. After a meal as sweet as that, who needs dessert?


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Surviving the Holidays

Greetings Everyone!

With Thanksgiving now behind us and Christmas looming ahead, take a moment to check in with how you are treating your body this year. You've all seen the articles, recipes, tips and to-do lists that are aimed at helping you to stay healthier and avoid temptation during the holidays, but the first step is to just become aware of how you are living in your body. Do you feel that you are inside your body at all? Are you noticing it's patterns and rhythms, what makes it feel good and what makes it feel bad, and what makes it feel really awful? Are you paying attention to the emotional effects of neglecting your body and it's needs?

When I was at home for Thanksgiving vacation, my father said something in jest that struck a chord in me. In reference to all of the typical holiday overindulging, he said "Our poor tummies. We put them through so much." He was joking, but there is a profound truth in what he said: our bodies are working around the clock to keep us moving, breathing, digesting, processing, and living. Our digestive system plays a huge role in that, because food is the fuel for all of our bodily needs, and the digestive system is responsible for taking that food and converting it into energy, as well as satisfaction and a sense of comfort. Yet often, especially at this time of year, we treat eating as a sensory free-for-all and throw any concern about what we are feeding our bodies out the window. Our "tummies" are left to contend with more sugar, fat, processed/refined foods, and way more calories than they can process healthfully. The result is sluggishness, weight gain, decreased energy, heightened stress, and seemingly inevitable feelings of despair and failure.

However, we can decide to make a change. There are many things we can do in our day to day lives to create a healthier holiday time for ourselves, and I will be posting about them in the coming weeks. But for the time being, make that most important step: Slow down and take a moment to check in with yourself, and with your body. Appreciate it for all that it does for you to keep you going in your life, and be aware of how your choices affect it's processes- not only physically, but emotionally. Actually BE in your body. It sounds obvious, but it isn't- most people are going throughout their day living completely up in their heads. Instead, get to know what it feels like to be inside your body by moving your awareness there, and see how it feels- simply take a moment, and practice sending your awareness there- once you become used to it, it will come much more easily. When we are in our bodies, we can be aware of our emotional and physical states and what we need to do to satisfy our needs, rather than constantly being distracted by the noise and chatter in our heads that promotes the quick fix and the sensory indulgence. This is the first and most crucial step to making health and food choices that will support you physically and emotionally, and fulfill your body's needs. The more in your body you are, the easier it becomes to intuitively make choices that will sustain and support you, not deplete and defeat you.

So, notice where last week's indulgences have perhaps caused some negative side effects, either physically or emotionally; or, conversely, notice how that run outside or meditation session or yoga class or new healthy vegetable recipe or restraint around the pie over the holiday helped you to feel more balanced, centered, healthy, and just plain good in your body. At this time of year above all, we must remember that everything we do it a choice, and we have no one but ourselves to hold responsible for the outcome of those choices. Let that idea empower rather than intimidate you: your health, fitness, weight, and well being; it is all in your hands, even at this challenging time of year. And the first step is awareness.

Check back in often over the next few weeks for tips and tidbits to help you soldier through the holiday season healthfully and happily!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

A Time for Change

As we enter into a new and exciting time for our nation, a time of hope and the promise of renewal, now is the perfect time to reflect on new beginnings; on the promise of hope and the possibility of change. How many times a day do you catch yourself thinking about something you want to change about your life...something you want to be, want to do, or not do, and how many times is that thought followed by "I can't" ? Why are we so quick to dismiss ourselves? Why do we remain stuck in the idea that we cannot possibly achieve what we want for ourselves, even while we see amazing and wonderful things happening around us in our world?

Very often, this is the case with issues pertaining to our health and wellness. Take, for example, the currently timely New Year's Resolutions that many people have committed to once again. Many of the more common ones are health and wellness related: "I will lose weight this year. I will get a gym membership, and use it. I will drink less alcohol. I will quit smoking. I will take up cooking and preparing my own food/ I won't eat out as much." We put these wishes out there, we set these goals for ourselves, and then we defeat ourselves every step of the way. Why are we so thrilled to see change and the triumph of hope over fear on the national scale but so afraid to exercise that same hope and will to change when it comes to the decisions that shape our very own bodies, spirits, and lives? More importantly, what would happen if we took charge and decided that Yes, We Can do something about our own state of health and wellness? You CAN lose weight, you CAN exercise, you CAN eat more conscientiously, you CAN commit to nurturing yourselves and the environment by choosing healthful, safe foods that do not harm your bodies and our planet, you CAN inform and educate yourselves on what foods and lifestyle practices are going to help you along on your journey to wellness and incorporate them into your lives, and you CAN seek out and implement the tools that are going to create this change in yourselves. All of these decisions are your own to make, no one else's. And there is nothing standing in your way of making them except for fear and self-doubt. What if you told yourself today that you can do these things for yourself, if you empowered yourself to go forth and claim what you want and deserve with no excuses or reservations?

Imagine the power of telling yourself, and really believing, that You Can. Imagine the doors that would open up to you. Imagine that nothing could hold you back. Because, in truth, nothing can but yourself.

Greet the new era and the New Year with motivation, intention, and a promise that you will go out and create the life that you want for yourself!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com