“Daily Goodness”

I have a list that I keep tucked in my little book that I am constantly referring to, called “Daily Goodness.”  It is just a reminder of a perfect day of self care.  What’s on it, you ask?  Everything from yoga and meditation to vitamins, to coconut oil pulling.  What what?

Yes, it isn’t mainstream (and by now you may have figured out neither am I!).  But the benefits of coconut oil pulling are numerous and I’ve benefited tremendously from my practice.  I’ve even grown a fondness for the flavor of coconut which I simply didn’t have before.  All good, so I want to share it with you.

I came to it when I had a raging ache in my wisdom tooth (yep, still have them all).  I had just gotten my last silver fillings replaced with the white kind and my poor tooth screamed at me for a few weeks.  When I called the dentist and asked how long something like this might last, they were horrified that I had endured it for so long and invited me back in.  Sitting in the dentist’s chair, I learned it was time for a root canal to get rid of that pain.  I even made the appointment.

In the meantime, a friend mentioned I should try coconut oil pulling.  I read about it on the internet and was pretty impressed.  If it could do half of what it claimed, I would be in excellent health in no time.  And so I dove into the coconut oil.  Just a little at first.  I could only swish/pull for five minutes at a time at the very beginning.  But for those first few days, I did it three times per day. 

Surprises, surprises.  The first one was that within a minute or so of my very first pulling, I found myself racing to the sink to spit out yellow/green mucus that was draining from my sinuses.  This was pretty shocking as I did NOT have a cold or sinus issues at the time.  I couldn’t believe my eyes.  Where had that come from?!

The next surprise was that by the second day all the pain had subsided, and, you guessed it, I cancelled the root canal. 

How and why does such a simple thing like this work?!  The viscosity of the oil (once it becomes a liquid in your mouth) does the job for you, along with a pushing motion.  Imagine you are trying to push and pull the oil through your teeth and especially your molars.  That is the sensation you are aiming for and it may take time to get used to it.  The oil is essentially grabbing the bacteria in your mouth–the stuff that is there that you might not even believe is there–and gets it out of your mouth.  So spitting the stuff out is very important, as is rinsing and brushing afterward. 

Recall anatomy 101, the mouth/nose/ears are all connected.  Hence my sinus drainage after my first pulling.  I still get a little drainage from time to time after a pulling.  If you suffer from any sinus issues this could really be a fantastic tool for you!  Start with 5 minutes and work your way up to 15-20 minutes/day to get the full benefits.  

Here is the article I first referenced when I started, I hope you find it helpful, too.

Since I’ve begun coconut oil pulling my dental hygienist is always commenting on how white my teeth are, too.  And no, I don’t use a whitening toothpaste or agent of any kind.  Just an added happy benefit.

With so much to gain, don’t you think you should give it a try?


I have always marveled at the transformative properties of summer.  When the mercury soars, our edges soften and we become more open, more receptive, and generally more happy.  I think that is one of the reasons I love summer so much–it is the underlying feeling of playfulness and connection.  I just want to bottle it up.
Our family was away in Maine last week.  We go to the Belgrade Lakes region, stay in a great house right on Long Pond with a sunset view.  It is dreamy there.  It was a week filled with summer fun:  from shopping at the farmers market, water skiing and wake boarding, listening to the loons on the lake, to sitting around a table playing games at night, it was the stuff that summer dreams are made of.  And my personal highlight is a secret little dock, across the road–on the sunrise side of lake–where I have the pleasure of practicing yoga each morning (sometimes with fish watching me from the water, other mornings with woodpeckers hanging out in the trees above me, or duck families swimming by…..).

To capture a little of our trip, and a little of that summer feeling, my husband and I went to a local farm and purchased a cooler full (seriously, like a whole giant cooler!) of the freshest strawberries I’ve ever seen.  They were the kind that were bright red all the way through, like this:

single strawberry ripe

And then, to literally bottle up all that summer goodness, I made jam.  Loads of strawberry jam.  You may not be able to bottle up that summer openness and delicious feeling, but you can certainly bottle up strawberry jam!

Jammin Summer 2014

Happy summer trails!

P. S. If you are new to jam-making try the low sugar variety (Pomona’s Pectin) at Whole Foods!  Just follow one of the recipes on the insert.

Are you JERFing?!

If you have kids in school, this is probably one of the most busy times of the year.  I find myself squeezed for time, in a sea of overcommitment.  Everyday is a moment-to-moment kind of thing.  As a result, for some of us it may be hard to keep the food we are eating fresh, homemade, and healthy.

I recently came across this great acronym, coined by Sean Croxton of Underground Wellness, called “JERF,” which stands for “Just Eat Real Food.”  It really just sums up how I feel about how we should all be eating: real, whole, unprocessed foods.  What does that mean?  Well, it means only shopping the periphery of the grocery store–that is where all the good stuff is.  The produce–fruits and vegetables–and the meat, fish, poultry, those are what I am talking about.  If a corporation had to make it for you and wrap it in foil, plastic or a box, it just isn’t real food.

Eating real food will fuel your body in a way that feels good.  Your blood sugar won’t spike, your sleep will be better, your energy will be even, you may even lose weight.  Eating real food actually nourishes you in a way that is reassuring to your body.

Did I mention it is simple?  When you think about reaching for something to eat, just give it the grandma test.  Would my grandmother, or even great-grandmother recognize this?  If not, don’t eat it.  In the day of our grandparents, we were eating real food, and it wasn’t that long ago!  In the 1970s the FDA introduced the food pyramid–a way of eating that supported the food industry far more than the general population.  This eventually led us down a rabbit hole with low-fat, high-carb diets and the invention of man-made snacks (I call them “frankenfoods”).  We need to flip the way we are eating and go back to just eating real foods, it is the key to better health!

So when you look at that granola or energy bar, think about the whole food equivalent.  Is it a handful of cashews?  Some fruit?  Maybe some almond butter on an apple?  These whole food snacks support us; they are nutritionally packed.  Additionally, our bodies know what to do with them.  When we eat whole foods we aren’t confusing our bodies, and as a result, we give our body a break, make it work less hard to digest.  With all that extra energy, what are you going to do?!

I just whipped up a new family fave, a lemon tart, made from all whole foods.  Delicious, raw and paleo, too!  The teenagers are calling it “lemon cheesecake!”  I don’t care what they call it, it is pretty amazing!

Yummy Lemon Tart (Raw & Paleo)
cropped tart

1 cup raw almonds
1 cup unsweetened shredded coconut
1/4 cup of raw honey
2 T fresh lemon juice
Zest of one lemon

1 cup raw cashews, soaked at least an hour, more if possible
1/2 cup coconut oil
1/3 cup full fat coconut milk
1/3 cup lemon juice
1/4 cup raw honey
2 teaspoons vanilla
Zest of one lemon
1/4 teaspoon salt

  1. Make the crust: process almonds in the food processor until you have a meal/flour consistency.
  2. Add in remaining crust ingredients and pulse until well blended. You should be able to press the mixture together into a crust, add more lemon juice if necessary.
  3. Press into an 8 x 8 pan.
  4. For the filling, process all ingredients until silky smooth (multiple minutes).
  5. Spread into the awaiting crust, and refrigerate until set and ready to eat!

(This recipe was adapted from Tessa The Domestic Diva who really cracked the code on the Hail Merry tart!)

What is it about sleep?!

The other night I got the crappiest night sleep I can recall.  Thankfully it doesn’t happen too often to me.  But it got me thinking, what is it about sleep?  What are its magic powers?!

We’ve all been there.  A night when you really need your sleep–maybe you’ve got something super important going on the next day and you really want to be on your game–and then you just can’t sleep.  It’s maddening.  The fallout from the lack of sleep is most troubling, though; it’s kind of like moving through a fog, everything can seem like it is in slow motion.  Or perhaps the exhaustion is too much, so you hunker down for an afternoon nap, and then, bam!, you can’t get to sleep the next night either.  It can be a vicious cycle.

Sleep is mission critical to the body and there are many factors that come into play to create a good night’s sleep.  First of all, hormones help us sleep and wake: melatonin helps us sleep, and cortisol helps us wake.  It is important to have these two in balance, or you may not be able to get a good night’s rest.  How to do that?  Consider keeping regular hours for yourself, even on the weekends.  Going to bed and waking at or about the same time each day is going to help your body clock, help your hormones, get stable.

Light is an important factor for hormones.  Getting sunlight in your eyes (that’s right, take off the sunglasses, people!) every day allows you to bank melatonin for that night’s sleep.  And making sure your bedroom is really dark will help your cortisol stay low during the evening so that you can stay soundly asleep.

The goal is a solid seven to eight hour stretch of sleep.  You are not a super hero if you are functioning on less; you may be more of a super hero the next day if you get a decent sleep!

If you are going to bed and winding it down in the evening consider the addage, “an hour’s sleep before midnight is worth two afterwards.”  More cellular maintenance and repair happens early in the evening (stimulated by melatonin).  So get it working for you, try getting into bed a bit earlier.

Secondly, minimize lights.  This doesn’t just mean the lighting in your bedroom, but also the computer and tv screens.  They emit blue light which makes it harder to fall asleep (they even make “blue light glasses” for our devices!).  So shut it all down and consider picking up a magazine or book (not an ebook!) and winding it down before bed.

Alcohol also disrupts our sleep.  You might really enjoy a glass of wine in the evening, but did you know that it is sabotaging your rest by making your liver work a bit harder during the evening?  On top of that, it is slowing your metabolism.  I’m all for an occasional indulgence, as long as it is just that, occasional.

Caffeine.  Oh yes, our good friend caffeine may be undermining your zzzzz’s.  You may think you are one of those people who doesn’t get bothered by caffeine.  I would suggest limiting any caffeine, whether it be coffee, tea or chocolate to before 2 p.m.  It can take six hours for caffeine to move through our bodies, and maybe more if you suffer a slower metabolism.

This may sound simply ridiculous, but waking also disrupts your sleep–and yes, many of us are waking without knowing it!  When you have undiagnosed sleep apnea, where the body wakes due to disrupted airways, you might think you’ve rested but might not feel refreshed when you get up in the morning.  That’s because you haven’t been able to get that valuable REM sleep that you need.  Especially if you are a snorer, consider a sleep study to determine if you are a good candidate for a c-pap machine (it’s a breathing device you wear at night to ensure a deep sleep, people swear by them!).

The draggy day after a bad sleep can be dangerous on many fronts.  They say your driving can be as impaired as if you are drunk if you are sleep deprived.  I recall those days when our first son was a toddler and I was pregnant with our second son, and driving a good distance to work.  Exhausted on all accounts, I remember putting my car in park at lights just so I could safely close my eyes.  NOT GOOD.  If this sounds like you, seek help!

Internally things are running amok as well.  Rob Wolff of The Paleo Solution says that the day after a bad night’s sleep you can be as insulin resistant as a diabetic.  Your hormones ghrelin and leptin, the ones that tell you that you are full and that you should stop eating, get disrupted so we lose some control of our appetite.  Simply said: sleep more, eat and weigh less.

I was able to catch up on my sleep last night.  Was it teaching three yoga classes yesterday and the power walk in the sunshine (glasses off!), or was it just doing the “legs up the wall” pose, which is good for insomnia?  In any case, when I woke up today it felt just great to be alive.  I hope this post can help you feel that way, too!





Are you “Fed Up?”

I couldn’t believe my shopping cart, but I didn’t want to embarrass my son.   In it were two 12 packs of Coke and Sprite, potato chips, goldfish, oreos, cupcakes and the like.  It was a SAD grocery cart–that is the acronym for Standard American Diet–and it was mine.  I had offered to host dinner for the lacrosse team and my son was quite specific about what we could serve.  And so, I complied.

I felt sick about serving less than nutritious food to the kids.  In fact, one teammate’s dad, a good friend, stopped in beforehand to bust my chops; he had told his son I was most likely serving gluten-free pasta and fruit to the kids.  I toured him around the kitchen filled with artificial ingredients to assure him the boys would be delighted.  But still, I didn’t feel good about it.

The evening before the lacrosse dinner, on Saturday night, my husband and I went to the Kendall Square Cinema’s showing of “Fed Up,” a documentary-style movie that will forever change how you view sugar (I highly recommend it!).  Comparing sugar to cocaine in the way it lights up the brain, and implicating it in various chronic and widespread diseases, the movie gave me hope that awareness levels might be raised, and people might change the way they make food choices.  The selfie movies made by teens struggling with obesity was simply heartbreaking.

On the way out the door to the movies, we said good-bye to our two teenagers.  The 17-year-old was eying the case of Coke and asked if he could have one.  Sure, we said, and drove off to see the movie.  When we got home, my husband went to the cabinets and measured out eleven teaspoons of sugar in a bowl and put a Coke can right next to it.  When we reconnoitered with the boys, they quizzically looked at the can and sugar (eleven teaspoons is a lot of sugar).  He informed them that each can had that sugar equivalent.  There was dead silence.  It got through.

I noticed teammates going for Coke the night of the party, but our son came in and poured himself a glass of water.  Coincidence?

It takes a lot of hard work and, yes, even courage to go against the grain when it comes to making healthy choices.  Choosing foods that are going to nourish our families shouldn’t conflict with the culture, but most of the time it does (especially if you have children).  Certainly making healthy food means doing more cooking, but in the end, isn’t it worth it?

Spring Detox

The human body is detoxing all the time.  So why would we need to detox this spring?

It seems like everyone is trying to detox right now.  My childhood friend called me from Pittsburgh, sharing that she was on a juice cleanse, sucking down a fruit and vegetable juice every two hours or so.  She said they tasted great but she was constantly hungry.  I’m sure she is going to loose a few pounds, but will it be sustainable?  And is it worth the cost of feeling so deprived?

I have never been a fan of a structured detox that include things like hot water/lemon juice/cayenne (“the master cleanse”) or just fruit and vegetable juices.  People generally rave about how great they are feeling when they are doing them.  If you were eating sugary and processed foods and gave them up, wouldn’t you feel better?

Spring is nature’s detox season.  The early harvest is greens and it is natural for our bodies to start craving them, especially more bitter greens (think arugula, dandelion greens) to let the liver naturally detoxify from the winter.  As I mentioned, these greens are readily available in the spring, which is nature’s way to bring us into balance.  But the digestive system is only one way the body detoxifies.

Our breath helps detoxify.  Oftentimes people don’t breath deeply enough to detox through their respiratory system, and living in the “fight or flight” pattern of shallow breathing can put stress on the body.  When I remember to slow it down and take deep breaths, I can sense the calm filling me.  A centered breathing exercise is a must to begin a yoga practice, where we marry our breath and movement so the mind can be at rest–a meditation in motion.  But deep breathing isn’t relegated only to a yoga practice.  We need to be aware of our breath and make sure we are slowing it down.

Detoxification happens as we sweat as well.  The body sends its waste out through our pores when we sweat.  It’s yet another reason folks flock to hot yoga, saunas, and heavy duty exercise.  They feel great afterwards because their body has released toxins.

So our skin, our breath and our digestive systems are constantly detoxing.  Why not focus on fully supporting your digestion naturally, making sure you are deeply breathing, and getting some good exercise?  Minimize your toxic load by ridding yourself of the paranoia associated with worrying about a structured detox program, and allow yourself to detoxify naturally, supporting the systems that are already in place.

Balance is the key to feeling well, not depravity.

Spring Detox Salad
grapefruit arugula salad
On a bed of arugula add:
1/2 an avocado, chopped1/2 pink grapefruit, peeled, taken out if its sections, and chopped
Toss with really good olive oil and a touch light vinegar (brown rice or champagne vinegar)
Sprinkle with a touch of sea salt or Himalayan salt


Embracing Imperfection

“Is this paleo, Mom?” said my son last night as he bit into a piece of quiche.  “Yup, it is honey,” I replied.  My kids can pretty much count on paleo dinners, so the nod I got after he dug into the quiche wasn’t too surprising.  What does surprise me is how my husband and two teenage boys have fully embraced this way of eating since I transitioned to paleo about seven months ago.

I have found the transition to cooking paleo really simple.  Most of the time there is some kind of protein and lots of vegetables on the plate.  For example, tonight’s dinner is going to be grilled organic chicken breasts and dandelion greens (assuming I get home from yoga and soccer pick up in time to cook!).  Last night was a veggie quiche with a fabulous paleo crust and a salad of arugula, grapefruit, and avocado.  Simple stuff.  The beautiful part of eating this way is that it just isn’t complicated.

I know I am taking great care of my family when I am cooking this way and that brings me comfort.  I am also comforted by not seeking perfection.  I believe in enjoying the journey, whether it is on a yoga mat or engaging in a new lifestyle, such as the paleo lifestyle, and don’t strive for perfection every day.  That means not being strict, allowing the boundaries to bend, and to be open to living in an 80/20 world, where 80% of the time, I’m cooking and eating cleanly.

What is happening the other 20% of the time?  Well, for me it might be a sweet, like dark chocolate, or my hands down favorite, turtles (you know, those chocolate, carmel, and cashew creations from the heavens).  I might sprinkle a little goat cheese on my salad.  For others it might be eating legumes or potatoes.  It doesn’t matter; what does matter is not taking it to an unsustainable place, and embracing imperfection.



Is Vacation Really Over?

It was school vacation last week and everyone seemed lighter in spirit.  I certainly was more at ease, having freed myself from obligations and responsibilities.  I had more of a spring in my step.  I found myself wondering why don’t we feel this way everyday? Is this a conscious choice?  Are we choosing to make things harder than they need to be?

Sometimes the easy choices aren’t clear.  For example, after a love affair with wine for several decades, I developed an allergy to it a few years back, with symptoms of horrendous congestion and headaches for the 24 hours following any wine consumption.  Dismayed at the development, I chose to take Claritan before having wine, since it minimized my symptoms (yes, it does say not to drink alcohol when you are taking it RIGHT THERE ON THE BOX!).  While speaking to someone about my predicament they commented, “Wow, you must be really allergic.  You should probably not drink wine anymore.”  And there it was.  The sudden and surprising truth that I had been avoiding.  Why had I been choosing to make life difficult for myself?

In our everyday lives we shoulder burdens and sometimes make them heavier than they need to be.  We allow ourselves to grind through the day, and ignore the easy path.  Maybe the easy choices are truly the better ones and we don’t need to be carrying all that mental and emotional luggage.  Maybe, just maybe, it can feel like vacation everyday.

Vacation Slaw Recipe
Here’s a recipe I made during the vacation week, a twist on a recipe from “Paleo Cooking from Elena’s Pantry:”  Jicama, Beet & Carrot Slaw.  All of us, including the teenagers, loved it!  It’s a great addition to your repertoire as we enter into the full swing of spring.
In a Cuisinart fitted with the grating blade, grate:
1/2 jicama root
5-6 carrots
2 beets

Put this slaw in a mixing bowl and add 1/2 cup of orange juice,  3 T olive oil, and 1/4 cup brown rice vinegar.




Friendly Fuel

It’s not always what is at the end of the fork that fuels our lives.

I had the good fortune of having my childhood friend come to visit me, along with her teenage son, on a Boston-area college tour this week.  It was like finding my missing puzzle piece.  Having known each other since the age of four, we were able to catch up about ourselves and the people in our lives at a depth that is so rare, a relationship like a complex woven tapestry.  It was fuel for my soul.

Think about the energy you get from your relationships.  Surrounding oneself with friends and family that boost you up is like adding fuel to a depleted tank.  I am grateful for my friend’s visit, a living reminder of the truth in the “make new friends, but keep the old” verse, for old friends are truly gold.

You can eat healthfully, exercise regularly and still get sick, especially if your relationships aren’t in balance.  As we enter into spring, consider a “spring cleaning” of sorts, reconnecting with people who cheer you and cheer for you, and perhaps spending less time with people who don’t.  Every choice we make fuels our lives.

My “nephew” insisted his mom’s overnight oatmeal rocked it, so I am including what appears to be the easiest recipe on the planet.  Just water, oats, and a crock pot.  Enjoy!

Cynthia’s Overnight Oatmeal
1 cup oats (slow cooking oats of any kind)4 cups water
Place the two ingredients in your slow cooker and put on low for 8 hours and enjoy in the morning!  Try it alone or with your favorite fruit or nut topping.

The Change

Got your attention, didn’t I?!  No, not that change, I want to talk about the change of seasons.

Here in New England we are getting the first blast of spring.  It has been long anticipated and everyone is excited to shed their winter garments enjoy the warmer air.  It’s only getting up to about 50 degrees Farenheit, but as a friend recently quipped, “50 is the new 80!”

For foodies, with the warm blast come dreams of greens and going to the local farm or farmers market.  There is a reason for this.  Spring is the perfect time to detox from the winter and the spring greens are just what the liver wants to get the detox going.  It’s natures way of clearing out and preparing for the spring and summer.  Staying in tune with nature and eating with the seasons is the most natural way to live.  Bitter greens such as dandelion and arugula are particularly adept at this natural cleansing.

I may be pushing it a little bit, but I whipped up this delicious family favorite (yes, even the two teenagers love it!).  It’s a vegan Spring Pea & Basil Soup, and it is so easy to make. This recipe, like many others coming soon, are meant to offer you suggestions on how to eat with the seasons and honor your body.  Often times people reach for manufactured foods and our body just really doesn’t know what to do with them.  Our bodies crave whole and healing foods, that come from the earth, not from a machine or “food plant.”

So with this change of seasons, consider opening your mind and heart to choosing organic and local foods, real foods that your grandmother or your great grandmother would recognize.  It’s a simple choice that will sustain you, the local farmer, AND the planet.

Vegan Spring Pea and Basil Soup
Spring Pea and Basil Soup
1 large onion chopped
2-3 T olive oil
1 bag of frozen organic sweet peas (use fresh if available!)
1 bunch of organic basil, roughly chopped
1 box hemp milk (can use unsweetened coconut, soy or rice milk if you prefer)

In a soup pot, sautee the onion in the olive oil on medium heat.  When translucent, add the peas and lower the heat so they can cook through (I throw mine in frozen and they need some time to thaw).Add the hemp milk and basil, and a dash of salt.
Blend with a food immersion blender or pop into your cuisinart.
Serve and enjoy!