Cashew Kale Chips

Cashew Kale Chips

Wash and spin dry 2 bunches kale. Remove the tough spine and tear into bite size pieces, keeping in mind that they will shrink in size as they dehydrate.

  • 1/2 clove garlic
  • 1 C Cashews, soaked at least 8 hours, rinsed and drained
  • 1/3 C water
  • 2 T Olive Oil
  • Pinch Sea Salt

With processor running, drop in garlic and mince. Add the rest of the ingredients and process until smooth. Pour over kale chips in a bowl and massage until kale is coated. Dehydrate on screens at 115 for 4-6 hours or until crisp.

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Kale Chips with Olive Oil and Salt

Kale Chips (with Olive Oil and Salt)

Wash and spin dry 2 bunches kale. Remove the tough spine and tear into bite size pieces, keeping in mind that they will shrink in size as they dehydrate.

  • 2-3 T Olive Oil
  • 1/2 – 1 tsp Sea Salt (depending on how much salt you like)

Combine olive oil and sea salt in large bowl. Stir in kale and coat. Place on dehydrator sheets and dehydrate at 115 for 4-6 hours or until crisp.

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Practicing Safe Yoga

Practicing Safe Yoga — 5 Tips to Avoid Injuries
by Eva Norlyk Smith, Ph.D., Managing Editor, YogaUOnline.com

Can yoga wreck your body? A recent article in the New York Times argues that it can, quoting the increase of yoga-related injuries in recent years as the number of yoga practitioners has soared.

Indeed, the number of yoga injuries treated in emergency rooms or doctors’ offices rose to 5,500 in 2007, according to the Consumer Products Safety Commission. The same year, the number of yoga practitioners reached an estimated 15.8 million. That pegs the number of injuries at 0.035 percent, or about 3.5 out of every 10,000 practitioners.

Can weight training wreck your body? Between 1990 to 2007, an estimated 970,000 weight training-related injuries were treated in U.S. hospital emergency rooms, according to the American Journal of Sports Medicine. That’s an average of 57,000 injuries per year among an estimated 37 to 45 million practitioners, or roughly 0.12 to 0.15 percent, about 1.2 to 1.5 out of every 1,000 practitioners.

Can golfing wreck your body? In 2007, an estimated 103,000 of the nation’s estimated 26.2 million golf players visited the emergency room for golfing-related injuries, according to data from the Consumer Products Safety Commission. That’s 0.39 percent, or 3.9 out of every 1,000 golf players incurring an injury.

Any type of physical activity aiming to increase fitness carries with it a certain degree of risk. Pegged next to the injury rate of common physical activities like weight training and golf, however, yoga comes across as far safer than even a relatively innocuous activity like golf (ignoring for the moment that yoga is not just about fitness).

Exercise improves health by challenging the body, triggering changes that make the body stronger: increased muscle mass, stronger bones, greater flexibility, coordination and range of motion — depending on what is targeted. That is the core of what makes exercise work, but that is also what makes any type of exercise program carry some degree of risk.

As the above statistics indicate, however, making claims about the injury risks of yoga without backing them up by the relative percentage risk is at best poor reporting, at worst could discourage someone from trying yoga who might otherwise benefit from the practice.

Yoga has more than 50 well-documented health benefits according to Dr. Tim McCall, author of Yoga as Medicine. Numerous studies on yoga as therapy demonstrate that yoga offers not just effective stress management, but also is a useful complement in the treatment of diabetes, cancer, MS, heart disease, back pain and many more conditions. Physicians, for example Dr. Loren Fishman, have effectively used yoga in the treatment of numerous debilitating musculoskeletal issues, including rotator cuff tears, back pain, sciatica and much more.

That being said, any type of physical activity that challenges the body should be practiced with awareness and caution. To help you develop the safest possible yoga practice, follow these five tips:

1. Adopt a beginner’s mind. You wouldn’t go into an advanced ballet or kickboxing class without working your way up through the basics first. Yoga may look comparatively more simple, but it’s not. Start with a series of yoga classes targeting beginners, which introduces you to the basics in a systematic way. Not all studios offer intro courses for beginners, so look around. Make sure you build a solid foundation of knowledge of alignment before you try your hand at more challenging classes like a rigorous Vinyasa flow class or a hot yoga class.

2. Learn to listen to your body. In any yoga class, your body, not the teacher, is the real guide to what is best for you. Listening to your body and honoring its signals is key to a safe practice. If something doesn’t feel right, ease out of the pose. If something feels like a strain, you’re pushing too hard. If your body feels like it needs a break, relax back in child’s pose.

3. Do your own pose, not your neighbor’s. For most of us, the mind tends to overrule the body. So if the person next to you gets her face all the way down to her shins in Paschimottasana (seated forward bend), by golly, you’re gonna get there too, no matter how much your hamstrings howl. However, yoga at its essence is about getting in tune with your body. The only right way to practice a pose is to practice it in the way that honors where your body is at, and not trying to force yourself into your neighbor’s pose.

4. Look for your intelligent edge. Look for the sweet spot in every pose. That is where you are challenging the body and yourself, but still staying completely within your comfort zone. Your intelligent edge is that place in the posture where you are feeling a soothing stretch and your muscles are working, but there is no pain, strain or fatigue.

5. Pick the right teacher and approach. When it comes to practicing and teaching yoga, it’s not a one size fits all. Yoga teachers vary in approach, style, experience and training. If you’re young and fit, you will be able to handle a wide range of yoga styles and classes. On the other hand, if you’re a 50+ year old male with super tight hamstrings just starting out, it may be better to start with individual yoga sessions with an experienced teacher. The same thing applies if you have any injuries or physical limitations you’re working with. Let your teacher know before the class, and don’t be shy to ask if the class will still be suitable for you. If the teacher isn’t able to offer specific feedback related to your condition, that’s a good indication the teacher might not a good fit for you.

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Pineapple Sorbet (Naked — Totally “Raw”)

Pure, unadulterated, “naked” pineapple sorbet. Nothing added — totally “raw”.

PINEAPPLE SORBET

1 Pineapple
Omega 8006 Juicer (or any masticating juicer that homogenizes)

Cut a pineapple in small cubes (do not use pineapple core). Freeze overnight.

Put frozen pineapple pieces through the Omega 8006 Juicer using the “blank” attachment. Enjoy!!

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Curried Plantains with Carrots

Plantains are a good source of Vitamin A, Vitamin B6, Potassium, and a very good source of Vitamin C. They are very low in Saturated Fat, Cholesterol and Sodium. A serving size of 148 g contains 3 g of fiber and 2 g of protein.

CURRIED PLANTAINS WITH CARROTS, RAISINS AND WALNUTS

1 sweet potato
2 carrots, large
3 plantains, ripe
1/2 to 3/4 cup walnut pieces (chopped)
1/2 to 3/4 cup raisins
1 tbsp. curry powder (favorite)
1 tsp. cinnamon

Wash, clean, and peel the carrots. Cut into bite-sized chunks. Place the carrots,  walnuts and raisins in a small pot with enough water to cover. Add the spices. Bring to boil and simmer until cooked.

Peel and cut the plantains and sweet potato into chunks. Place in a small pot with enough water to cover. Bring to boil and simmer until cooked.

When plantains and sweet potato are cooked, strain water and mash. Add the carrots, walnut and raisins to this mixture keeping as much cooking liquid as you want from the carrots, raisins and walnuts.

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Lemony Red Lentil Dhal

I cook a big pot of this on the weekend and it lasts all week. I just warm it up after work, make some fresh basmati rice and I’m “good to go”.

LEMONY RED LENTIL DHAL (Compliments of Kripalu)

1-2 Tb grapeseed oil
1 Tb whole cumin seeds
1 small onion diced
2 ribs celery
1 small carrot diced
1/2 tsp sea salt (I don’t use salt)
1 cup red lentils
4 cups vegetable stock or water
2 TB lemon juice
Cilantro

In a soup pot begin heating the cumin seeds with the oil until they begin to pop — be careful not to burn them. Add onions and saute for a few minutes, then add celery, onions and salt and saute a few minutes more Rinse the lentils and add them to the vegetables and stir to coat the lentils with the flavors in the pot. Add the stock, bring to boil and reduce to simmer for 30 minutes until lentils have broken apart and art soft. Add fresh lemon. Serve with fresh cilantro on top.

My spice mix: Instead of the 1 TB of whole cumins seeds, I add 1 tsp of cumin, 1 tsp of coriander, 1  tsp of tumeric  and 1 tsp of freshly grated ginger.

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Mango and Banana Sorbet

I’ve never tasted a raw, natural sorbet better than this. It’s fabulous. 

MANGO AND BANANA SORBET

3 ripe mangoes
3 ripe bananas
Omega 8006 Juicer (or any masticating juicer that homogenizes)

Skin the mangoes. Cut them in small pieces and freeze overnight. Peel bananas. Cut in small pieces and freeze overnight.

Put frozen mangoes and bananas through the Omega 8006 Juicer using the “blank”. Enjoy!!

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Raw Granola

One of my staple everyday snacks.

RAW GRANOLA

2 cups raw almonds
1 cup raw sunflower seeds
1 cup raw pumpkin seeds
1 cup pitted dates
2 TBS cinammin

In order for nuts to be digestible, it is recommended that all nuts be soaked.

Soak 2 cups almonds for 24 hours, soak 1 cup pumpkin seeds and 1 cup of sunflower seeds for 8 hours. Throw out soak water of nuts when finished. Soak about a cup of dates 2-3 hours with just enough water to cover them and KEEP the soak water.

In a food processor, process the almonds. Judge how fine you want them. You don’t want them very fine. They should be chopped well but nothing like the walnuts in the raw cocao balls. Put them in a big bowl. Process the sunflower seeds and pumpkin seeds — not too much processing. They should be in small pieces. Add the seeds to the almonds. Mix in about 2 TBS of cinnamon. Use more cinnamon if you want, but you can add that after the date paste is put in.

Blend the dates and water together. I use a Vitamix and it comes out like date paste. Do the best you can in a regular blender. Add to nut mixture. Mix. Place mixture on dehydrator trays 1/4 thick. Score with spatula to the size you want to bars ( I do squares). Dehydrate 115 degrees about 36 – 48 hours.

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Raw Vegetable Flax Crackers

I love these crackers. They are tasty, crispy and are terrific with hummus and fresh walnut butter. Be careful…you can’t eat just one!

RAW VEGETABLE FLAX CRACKERS

2 cups flax seeds
1 cup sunflower seeds
1 cup sesame seeds
3 celery stalks
2 carrots
1/4 small onion
1/4 cup fresh parsley
1 teaspoon dry basil
1 teaspoon dry thyme
sea salt (optional — to taste)

Soak flax seeds in 3 cups of water (4 hours) in a large bowl. Soak sesame seeds and sunflower seeds together (4 hours). Dice onions, celery and carrots. Chop parsley fine. Place onions, celery carrots and parsley in a food processor and process fine. Drain sesame seeds and sunflower seeds. Add the seeds to the processed vegetables and process together.

Take the mixture out of the food processor and fold/mix into the soaked flax seeds. Add spices.

Place mixture on teflex sheets in a dehydrator (I use the Excalibur). Spread the “dough” in one thin sheet (about 1/8″). “Score” to bite-size crackers. Dehydrate at 115 degrees for about 24 hours. Turn over halfway through and remove the teflex sheets. Crackers are finished when crispy.

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Raw Cacao Balls

These are the hit of every party I bring them too. I’m “addicted” to them. I eat one every day. They satisfy my “sweet tooth” and I feel good I’m eating something healthy. Raw cacao is filled with anti-oxidants.

RAW CACAO BALLS (not cocoa or chocolate — RAW CACAO)
2 cups of raw walnuts
2 cups pitted dates
1/2 cup of raw cacao powder

In a food processor, process the walnuts until fine. Add the pitted dates (you can cut them in half to make it easy on the food processor if you want). When you get a mushy mess and the dates are processed, put it the cacao powder a 1/4 cup at a time. Taste and see if you want more cacao. Roll them into balls and put a walnut in the center. Feel free to roll raw coconut on the outside. You can also roll  pine nuts on the outside, but you have to squeeze the balls hard and push the pine nuts inside. If you want to use goji berries, chop them a bit in a coffee grinder. You can roll them on top too.

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