Chicken soup is known in many cultures to help prevent and fight-off common colds and flu’s. The broth is deeply nourishing, while the pieces of chicken and vegetables are satisfying and filling. In Chinese medicine, chicken bone broth is said to deeply nourish the kidneys, and are often used in situations where the kidney energy can get tapped – such as: after childbirth, after IVF cycles, a chronic or long-term illness, or as a general health supplement in the winter (which is the season for kidney energy). The “kidney energy” in Chinese Medicine can be likened to adrenal, endocrine and immune function in Western Medicine. After the jump, check out my own recipe for nourishing Chicken Soup.

This soup is a variation on my mother’s recipe and my fiance’s mother’s recipe for home-made chicken soup (learned by observation, trial and error – perfected!). Best part is that once the stock is made, this soup takes less than 45 minutes to prepare – start to finish.

• 2 Split Chicken Breasts, bone-in and skin-on*
• 3 Medium Parsnips, peeled and sliced into circles or half-circles**
• 2 Medium Carrots, washed and sliced into circles or half-circles
• 4 Cloves Minced Garlic
• 1 Medium Yellow Onion, sliced
• 2 Tbsp Olive Oil
• 6-8 Shitake Mushrooms, sliced thin
• 1-inch Slice Fresh Ginger Root
• 2 Bay Leaves
• Salt and Pepper to Taste
• 6 Cups Broth (preferably home-made, vegetable or chicken)
• 1 Cup Pasta or Rice of your choice, cooked and drained (optional)

Prepare broth for soup. In a separate soup-pot, saute onions and garlic in olive oil until tender. Add the carrots and parsnips, cooking together for about a minute. Pour the broth over the vegetables and bring to a simmer, adding the ginger slice, salt, pepper and bay leaves. Once bubbling, place the chicken breasts in, skin-side down. Cover and reduce heat to simmer for 10 min. Turn the breasts around so the bone-side is now down for another 10 minutes.

Remove chicken breasts from the soup and place on a cutting board. Once slightly cooled, remove and discard the skin and bones. Loosely shred the chicken and return to the soup (chicken should be fully cooked). Remove the sliced ginger and bay leaf, and add the shitake mushrooms. Simmer together for 2 minutes and then serve over cooked pasta or on its own.

* I use two chicken breasts because I prefer the white meat in my chicken soup, and I am usually only cooking for 2 so a whole chicken is a little much for us. But a whole chicken can be used. I prefer to keep the skin and bones on so that the essential minerals, nutrients and fats of the chicken absorb into the broth – making it the immune booster it claims to be.

**The parsnips give a nice texture and sweetness to the soup that I think complements the shitake mushroom flavor incredibly well, plus it is a nice way to use a vegetable not commonly called for in other dishes. Celery can also be added or substituted for the parsnips, if preferred.

Over the past decade the soybean has been heavily marketed in this country for its healthy effects and as a  low-fat, high protein substitute for dairy and meat products. But recent research is saying that there may in fact be a real case to support “too much of a good thing.” With breast cancer, obesity, thyroid and autoimmune disorders on the rise – some scientists are seeing a relation to these health problems (and more) in connection with excessive soy consumption.

Simultaneously, other reputable experts in the field of health and wellness continue to zealously proclaim the wonderful benefits of soy. What is a consumer to do? Patients are always asking my opinion – to consume or not consume soy – and my reaction is always the same (except on rare occasion): everything in moderation. But that statement doesn’t really answer any questions. So, in this post, I’ve compiled my research and quoted reputable sources for both pros and cons in the soy debate so you, the consumer, can help make an informed and empowered decision for yourself.

The China Study

While I have heard endless recommendations for the book, The China Study (and plan to read it one day), this section is referring to another “China Study” – my own. During my year-long clinical rotation at Zhejiang Hospital in Hangzhou nearly ten years ago, I chose to eat vegetarian. Whether that choice was right or wrong for my health at the time is neither here nor there, but I did create a unique relationship with soy foods in the land from which they came.

Soy is a staple in the diet of vegetarians and carnivores alike across Asian cultures as an inexpensive, healthy and sustainable food. It is not surprising that when low rates of cardiovascular disease and breast cancer were also found amongst this population that the primary differentiating factor was attributed to soy consumption. Somehow, lost in translation, that meant that if everyone the world over consumed more soy we would be healthier and live longer.

How they prepare soy in Chinese supermarkets is so vastly different than here. I remember walking up to the soy counter, much like the deli or dairy counters here, and ordering whatever form of fresh soy I wanted. There was a variety to choose from – from skins to beans to paste to freshly squeezed soy milk. All items were served in small portions, were local and almost always fermented.

Fermented vs. Non-Fermented Soy

Soybeans, like all other beans, contain the anti-nutrient phytic acid, which binds to important minerals in the body and leeches them out. To neutralize this component, and thus elevating the nutritious aspect to soy products, soaking or fermenting the beans must be part of the preparation. Miso, Soysauce  and Tempeh are common forms of fermented soy products that are easily found in our supermarkets. Most tofu and other overly-processed soy products like soy-cheeses, most soy-milks, soy ice-creams, soy burgers and soy “meats” are not fermented products (and are overly processed with non-food ingredients to boot).

In summary, consuming a fermented soy product will decrease toxic effects and increase nutrient absorption…and, in my humble opinion, taste better. If you buy fresh, dry soybeans, be sure to soak them first (see link to recipe below).

The Cons: Genetically Modified and Over-Processed

There is much evidence to support the ill effects of over-processed foods on health and vitality. The anti-soy campaign is more linked to the inappropriate, over-processed and genetically modified soybean vs. an actual attack on the bean itself. The soybean, much like corn, in this country is extremely inexpensive to produce and therefore often over-produced, genetically modified and processed in a way that makes it a common preservative or filler added to many packaged products. In short, you may be consuming a lot more soy (and poor forms of it) than you think you are in  packaged products. Investigate the foods you eat, read labels of packaged foods if you eat them or feed them to your family on a regular basis.

The Weston A Price foundation has done a significant amount of research on the topic, and have published a slue of informative articles. While many in opposition of the Guild’s strong anti-soy stance may read into their articles as radical, they are essentially saying the same thing as the rest of us. Eat whole foods. Eat organic, eat local and (in this case) eat fermented. Check out some of their literature here.

The Pros: Dr. Hyman Presents the Facts

Dr. Hyman, a well-known medical doctor in the field of Functional Medicine, recently published a fascinating read on the Huffington Post about the myths and truths revolving around including soy in the diet. He argues that the research showing that soy is connected to a rise in thyroid disorders and breast cancer is only in cases of excessive consumption of overly-processed soy products. A further case for prudent label-reading. He further continues that when consumed in minimal amounts, and in organic and fermented forms, that soybeans can be included as part of an anti-inflammatory and anti-cancer diet and provide a number of other healthy benefits like: stabilizing blood sugar, promoting hormone balance, mitigating menopausal symptoms and lowering cholesterol.

My Take From a TCM Perspective

I believe in the whole-food way, and since my nutritional education stems from an East Asian approach to foods, soy is most certainly a medicinal food when prepared correctly. For example, we use fermented black soybeans in Chinese herbal formulas and soups to alleviate high fever, vent colds in children and quell emotional irritability.

If you have a chronic health condition or a history of a chronic condition in your family, do not consume processed soy or simply avoid it all together. There is no real health claim to soy that you cannot find in other foods. If you enjoy soy and choose to incorporate it in your diet – do so sparingly, as part of a diet rich in other proteins and consume it with the appropriate preparation. If you can, buy whole and dried soybeans and prepare them yourself by soaking them overnight. You can follow my easy recipe for that here.

Was this helpful? Please comment with more questions or info on the soy debate!

A wise foodie, Michael Pollan, once said: “You can eat as much junk food as you like, as long as you make it yourself.” From potato chips to french fries  to ketchup, pizza and hamburgers – these foods get decidedly healthier when using organic, local ingredients, whole foods and wholesome fats. Kale chips are an even healthier way to consume essential fiber and vitamins, and they taste amazing. Seriously, they do. I’ll honestly admit that I am not particularly a fan of Kale – sauteed or steamed – it always comes out chewy and woody when I make it. I know how nutritious it is so I make a point of gulping it down. But to have finally found a way to thoroughly enjoy this healthy veggie, what a treat. You can buy these tasty snacks for a whopping $8 per small bag, or you can buy a bunch of Kale for $2.99 and prepare your own stockpile. See my easy recipe after the jump.

Easy Healthy Kale Chips

• 1 Bunch Kale (any variety will do)
• 1 Tbsp Olive Oil
• Sea Salt (to taste)
• Nutritional Yeast (to taste and if desired)

Preheat the oven to 300F. Wash and thoroughly dry the kale. Break, cut or trim the leaves into large pieces, discarding the tough stems and center ribs. Toss the kale in olive oil and lay onto a baking sheet (be sure the kale pieces are NOT overlapping). Bake for 20 minutes, or until crisp. Keep an eye on these guys after about 15min to make sure they don’t over-bake. Depending on the size of the pieces, you may want to flip the chips half way through, but this is not necessarily imperative.

Cool the kale on a baking rack and sprinkle with salt and/or nutritional yeast. The nutritional yeast, often known as Brewer’s Yeast, is high in B vitamins, and gives these kale chips a kind of cheesy-texture. Enjoy!

For a Do-It-Yourself video on how to make kale chips with a recipe similar to the one I’ve adapted above, check out this video by Ask Umbra on Grist.org

In light of quite possibly the most common New Years Resolution, I asked my resident nutritionist,  Health Coach Quinn to share her important information with the ESEMA community on our blog. Not only are her recommendations truly healthful, they are sensible and sure to result in resolutions kept this year.

The Only 10 Things You Need To Know About Weight Loss – after the jump

Quinn is a Health Coach, the creator of Kitschy Kitchen web show, Cooking Party host and FITrition Deluxe teacher, and emotional eating expert. She works with women of all ages to help them change their relationship with food…forever. She is a wealth of knowledge! See her advice for ALL year below.  Check her website here.

The Only 10 Things You Need To Know About Weight Loss

1.  DRINK UP.

Drink water, lots of it.  Or herbal teas, those are great too.  Often times we confuse thirst for huger and run right to the fridge.  When you start to feel an inkling for a treat, tap into your body and decipher if you are really hungry or if you’re actually bored, stressed, worried… or just thirsty.  Water not only hydrates the system but it also very cleansing.  It helps to flush toxins and purify the system so make sure you are drinking at least 8 cups a day.  Herbal teas can also help to calm nerves, headaches, cramps, and stomach aches.

• TIP: Keep a water bottle with you at all times, have it on your desk at work and in your purse when you are on the go.  Having water on hand will keep you fuller, focused, cleansed and make your skin positively GLOW.
• TIP: Immediately after waking up in the morning drink 2 cups of water at room tempurature.  It will get your system going better than coffee… and is MUCH better for you.
• TIP: Drink some comforting herbal teas while doing one of those things that usually ignites a snack attack.  Keep some tea bags in your purse. You can always find hot water where you’d otherwise find a snack.

2. STEP AWAY… FROM THE DIET FOOD!

“Foods” like diet sodas, 100-calorie snack packs, anything low fat, no fat, reduced fat… they are all programmed to destroy you.   Only eat real food. Real food grows on a plant (vegetables, fruits, whole grains, beans, nuts, and seeds) or comes from an animal.  Real food is nurtured by the sun.  Real food is NOT processed, packaged, pasteurized, chemicalized, homogenized, or well, bastardized in any way. It has nothing is added to it, and nothing is taken away.  If the majority of your diet is real food you will never have a problem with your weight. Or, in other words, if it wasn’t food 100 years ago—it’s not food now—It’s a food-like product designed to hypnotize and addict you.  Real foods have one ingredient.  They are ingredients you learned to identify in kindergarten…and they should be the bulk of your diet.

• TIP: Shop the perimeter of the supermarket or go to your farmers market for items that are fresh and in season.  When there pick up one new veggie a week to experiment with what you like.
• TIP: if it grows on a plant= eat it.  If it was made in a plant= avoid it.

3.  FORGET WHAT YOU KNOW.

Not all calories are created equal.  The calories in chips and cookies have a very different effect on your body from the calories in, say, kale and carrots.   Foods that are fried, processed or made with white sugar/flour have a detrimental effect on your body in the form of internal inflammation, which leads to weight gain.  OK, you know junk food is bad, but the truth is that “diet” foods wreak havoc on your system too!  When fat is removed, sugar is added, which is actually worse!  And when calories are replaced with artificial sweeteners you are essentially drinking poison that your body has no idea how to metabolize.  These chemicals mess with your brain chemistry making you more hungry. So, forget the low fat, low carb, and food pyramid schemes.  The food industry, in general, is not out to make you healthier, it is out to make money.  When looking at food labels, re-focus your attention onto ingredients rather than fat & calories, and choose natural foods—your body knows exactly what to do with them, and it will thank you.

• TIP: Read the ingredients on the back of your food.  Just because something seems healthy doesn’t mean it is…. Your whole wheat bread just might be hiding high fructose corn syrup.
  TIP:  If you can’t read it, don’t eat it.

4.  BE A DETECTIVE.

Notice your emotional connection with the food choices that you make.  Begin to examine your cravings. Are you craving foods because you saw them?  Or because your body genuinely want them?  What sparks the cravings?  Stress? Boredom? Loneliness? Or maybe it’s a food addiction.  For instance, sugar is like the [insert street drug] of the food world.  Are you eating things just because some celebrity eats it, or some nutritionist on TV says you should? Begin listening to your unique body and feed it what YOU need.  Your body is a sophisticated, high-tech piece of machinery that is rarely wrong.  If you wake up craving bread and cereal—take that as a message that you are carbohydrate person—and eat carbohydrates.  Just eat whole, complex carbs that breakdown slowly inside the body like steel cut oats, brown rice, kasha, quinoa or millet.  Or if you crave ice cream out of the clear blue, take that message that you need to incorporate more good sources dairy into your diet like full-fat yogurt or raw cheese.  Listen carefully, your body will always find a way to tell you want it needs.

• TIP: Keep a food journal.  Keep track of what you are eating, why you made the choices you did, and what else was going on at that time. See if you can identify any patterns in your eating.

5.  GET YOUR Zzzzs.

Lack of sleep decreases the hormone leptin, which tells your brain when you are full.  If you haven’t had enough sleep you’re setting yourself up for weight gain in two ways because A) your brain doesn’t get the message that you’ve eaten, so you’re likely to just keep going, and going and B) you have low energy, which instinctively makes your body crave things like sugar and caffeine in order to rev up … and thus begins a vicious cycle.

• TIP: Pick a bed-time and stick to it with the same tenacity that you stick to events like meetings, movies, or dinner plans.  If people ask why, tell them you are on the sleep diet.  They might all want to try it.

6.  NO MULTI-TASKING DURING MEALS.

This may be one of the hardest habits to break… but  it is the most important thing to conquer.  When you are eating, you are just eating.  That’s it.  No TV, cellphone, computer, magazines…. Just you and chewing.  Eating is how you nourish your body, it should be a special event, not another thing on your “to-do” list.  As another coach/friend of my says “Would you be on your blackberry during sex?  Then why are you on it during meals?”.  The thing is– when you are distracted you are bound to eat way more than necessary.  If you take time to really focus on your meal, and make it an event, then you are going to feel more satiated and less likely snack, binge, or overeat.  Take the time during your meals to slow down and chew.

• TIP: Find a quiet place with NO television, computer, newspaper, magazines or even cell phone.  Give yourself a full 30 minutes to eat your meal.  Take the whole time to chew and think about your food.  Notice the taste, texture and smell.   How do you feel?  When do you know you’re full?  Do this at least once a week.  The practice should start to roll over into other meals as well.
• TIP: Focus on your chewing.  Chew until you can’t chew any more.  Your food should be the consistency of a smoothy before you swollow.  This will help you feel fuller on less food.  It will also greatly increase your digestive function and decrease bloating, gassiness, constipation and other IBS symptoms.

7. PENCIL IN SOME PAMPERING.

Your body is designed for survival.  Throughout evolution it was imperative for humans to be able to hold onto body fat, it keeps us warm, insulates our vital organs, and is a source of energy when the going gets tough.  Stress triggers hormones in our brain, which in-turn tells our body to hunker down and protect itself against rough times ahead.  That used to mean draught, famine, or attack.  Now those stressors might be work, traffic, or demanding obligations.  But the brain still activates those same S.O.S hormones, making us (literally) hold onto fat for dear life.  When you find yourself overwhelmed with modern life, find a moment for yourself to get some restorative rest.  Take deeps breaths, a quick walk, stretch, or drink some hot tea to relax.  Stop to think about what needs to get done and just do ONE thing at a time.  Plain and simple–take care of yourself. If you don’t take care of yourself in the little ways, it’s less likely that you will take care of your health and manage weight in the long term. Giving yourself some time to relax will help to melt away the pounds.

• TIP: Schedule one hour per week that is just for YOU, and do something that you love.  Once that feels comfortable, bump it up to 2 hours.

8. EAT. A LOT. Skipping meals (especially breakfast) will flip your body into famine mode so it’s super important to eat, eat, EAT!  Not getting enough calories will actually lower your metabolism. Studies show that people who eat breakfast are more likely to maintain a healthy weight.  Skipping meals causes your blood sugar to spike and crash, messing with your moods and energy levels.  Find time to sit down and eat a balanced breakfast each day.  It sets your metabolic tone for the day and protects against binge eating due to starvation later in the day.  It is vital to properly fuel your body and eat enough beneficial calories in order to have good metabolic function.  It’s just really important to make all of those calories count!  Again–your diet should primarily consist of plant-based foods, which are naturally power-packed with vital nutrients.  When your body is getting what it needs from each meal, it’s practically impossible to eat too much because whole foods just keep you more satiated from meal to meal. Pretty soon, portion control will actually because a concern of the past!

• TIP: To find the best breakfast for you do a Breakfast Experiment.  Eat something different each day for 5 days.  Notice how the different meals make you feel.  Which gives you more energy, focus, and keeps you fullest for the longest?

9.  GET PHYSICAL.

Any type of movement will amp up your metabolism, reduce stress, and aid digestion—the holy trinity of wellness.  Humans evolved with an active lifestyle.  We did NOT spend millions of years before now sitting behind desks.  Honor your roots by breaking a sweat in some small way each and every day. The single easiest way to boost your metabolism and burn some cals, while you’re just bumming around with your gals is to have muscle mass.  It is like having a high interest savings account; it does work for you when you’re not even thinking about it! The mitochondria in your muscle cells turn oxygen and calories into energy.  The more you have, the more you burn at work AND at play!  You don’t need a fancy gym membership to tone up!  You can do some sit-ups when you wake up, chair dips while watching TV, lunges while cooking dinner, or simply take a walk during your lunch break to get some fresh air.  Find something that you like to do, and get in motion.

• TIP: Get on-to, or off-of the subway a couple stops earlier and walk to where you are going.  It will help get your blood pumping in the morning, and on the flip-side will help you relax after a long stressful day.

10. EAT EVERYTHING.  Don’t avoid any major food groups. There are only 3 macronutrients in the world:  Carbohydrates, Protein and Fat.  Everything you could possibly eat is made up of some combination of those 3 things.  Avoiding any one will cause major problems.  Look at the fat-free craze that began in the 80s… Americans are 50% fatter since we stopped eating fat!  And who do you know that stayed on a no-carb diet for an extended period of time?  Diets are a four-letter word.  They never ever work because they are all about deprivation (who wants that?!?).  Hunger is your body telling you that it needs nutrients.  In fact, most people who are overweight claim that they are always hungry—and it’s true!  They could be literally starving because they are not giving their body what it needs.  Instead they are giving it empty calories. Your body needs proper fuel and balance for function at it’s maximum potential. So, eat everything, as long as it’s real food, and you can never fail.

• TIP: Weight loss is not about reducing calories. It is about increasing nutrients.  Add color to your diet especially green and orange, they are the most nutrient dense foods in nature.

During my undergraduate degree I was fortunate enough to write my dissertation while living with a lovely family in Heredia, Costa Rica. I remember Maria, the host mother, making fresh black frijoles (beans) almost daily. The process appeared exhausting: Hours of rinsing, soaking, rinsing again and boiling – careful not to over or under cook them. I was truly thankful to incorporate this lovely food into my diet at the time, but never learned the process for preparing them myself. Once I moved out of that lovely haven of home-cooked food, it was back to canned beans for ease and convenience (but certainly not taste). Until recently…

I’ve been reading about all the important nutrients lost in the canning process, and how cooking beans at home is actually not all that complicated or time consuming. And, probably the most encouraging news of all, in addition to being better for you and a more cost-effective option – they taste WAY better. So here is what I’ve learned over the past month about cooking beans from scratch, enjoy after the jump.

Incredible Powerful Food

Legumes, or beans, are an important part to any diet – wheather vegan to carnivore – as they supply an array of trace minerals, folate, vitamins, fiber, protein and carbohydrates. They are nearly a complete food in and of themselves, and can be prepared in a multitude of ways – such as boiling into soup, pureed into spreads, sauteed into stir-fry, chilled into salad or simply scooped onto the plate as a healthy side dish. In Chinese nutritional therapy, beans are deeply nourishing to the kidneys and a great way to supplement essential nutrition from a vegetable source.

However you choose to enjoy them, the preparation in the beginning is the same. Dried beans in their unaltered state are inedible – much like brown rice or other grains. Begin preparing your beans in the format below, and adjust the final cooking time as appropriate for your desired dish. You’ll notice that unlike the soggy counterpart often found in canned beans, home-cooked beans retain their texture and flavor better. They are also easier to digest as the soaking process reduces gas and increased nutritional availability.

Step One: Soaking The Beans

No matter what type of bean you choose, they will need to be soaked for 8-12 hours before cooking. On a very basic level, this will help to soften the hard bean and reduce cooking time and also deeply clean any debris or tannins from the food. More importantly, this step increases nutritional absorption by breaking down anti-nutrients such as phytic acid and indigestible complex sugars (oligosaccharides). Phytic Acid is found in the hulls of seeds, nuts and grains. It is not harmful in and of itself, but is binds with essential minerals in foods such as zinc and iron rendering those unavailable to the body that consumes them. Soaking, cooking and fermenting foods containing phytic acid neutralizes its binding effect so the minerals are left available to the body.

1)  Pour 2 Cups of Beans into a large mixing bowl

2)  Add enough filtered water to cover the beans by 3-4 inches

3)  Add 2 Tbsp of Cider (or other) Vinegar, Lemon Juice or fresh Whey to the liquid and briefly stir

4)  Let the beans soak on the counter overnight (8-12 hours) – add more water if needed (this will depend on the type of bean your using)

Cooking The Beans

Once the beans have soaked, you’ll notice that they have expanded in size and left a murky color to the water. At this time, it is important to drain the beans thoroughly and rinse them – clearing away all the junk. Once well rinsed, place the beans in a large pot and cover with clean filtered water by about an inch. Add salt, seaweed, or other spice as desired. Bring to a low boil and cook for an hour to an hour and a half. Cooking time will vary depending on the type of bean and quantity. Once your beans have reached your desired tenderness, store and prepare them as you choose. I like to strain them and fry in a little coconut oil, garlic and fresh vegetable. To save time and enjoy your beans later, store a portion of the cooked beans in the freezer for a later recipe.

Beans truly aren’t as putsy as I thought – they can soak while I sleep and cook while I answer emails. And there are leftovers for all week long. Enjoy!

It is that time of year again, where we celebrate for all that life has been and look forward to that which we want to improve or create upon. We are truly grateful at ESEMA to be entering our 3rd year in business this Spring – and give thanks to you for helping us grow and flourish. It is our passion to help you on your journey to health an wellness and we sincerely thank each of you for the opportunity to do so.

As a thankful nod to those that have inspired me in many ways throughout this past year, and to spread the love to my loyal readers, this post is dedicated to my favorite pages on the web and local New York listings. Take a look if you have some time to browse, as these folks have got some interesting stuff going on! Find out my go-to spots for recipes, dietary guides, exercise, pampering, information and more.

Wishing you a year full of success, health, happiness and dreams coming true!

See my full list after the jump…

Yum – Favorite Foodies

Smitten Kitchen

-serving up awesome dishes inspired by green market ingredients, this New Yorker will show you how to make it happen in a city-sized apartment kitchen.

Nourished Kitchen

-focused on Real Food, Wholesome Fats and Raw Dairy, Jenny will teach you the ways to keep your body nourished, healthy, and your taste-buds happy. Rich in fat-soluble vitamins, this is a diet I often recommend to my fertility patients and women experiencing menopausal symptoms.

Move It

Expect to Be Fit

-Whether a mommy in training, a mommy to be, post partum or just plain in need of a tune up, Leah is the one to call. She will ship your body into perfect shape by coming to your home or office and teaching you the ways of a holistic tummy tuck.

PURE Yoga – East and West

-By far my favorite yoga studio in the city, with classes ranging from Hot to Jivamukti to Restorative. A culmination of love, peace and great yoga.

Pamper Yourself

Earth and Sky Bodywork

-Massage, Mayan Abdominal and Cranio-Sacral for the whole family. Katinka specializes in women and pediatrics and her hands will not only take you away to a blissful state but address chronic concerns from the root.

Dormer Medical Spa

-Dr. Dormer and her team know skin and what to do to keep it radiant and healthy – utilizing natural and medical means at their Upper East Side location. Need a facial? Book a visit with Ally, she is wonderful.

For the Walls

Borbay

-New York Post headlines covered in paint create truly unique masterpieces for any home or office. An artist that inspires me through and through, I look forward to marrying him next summer as well.

Unique Jewelry

Nydia Charles

-Stunning and unique, her designs are not only beautiful pieces but make an artistic statement.

Reproductive Health

Garden of Fertility and Taking Charge of Your Fertility

-Every woman’s go-to guide for achieving and preventing pregnancy through understanding her cycles.

Ina May Gaskin

-Spending days with this woman in her home in Tennessee changed me. She is a true gift to women everywhere!

Choices In Childbirth

-ESEMA is proud to have donated throughout the year to supporting this organizations efforts of increasing maternity care choices throughout New York City.

The Pregnant New Yorker

-Always a great local resource for women and professionals.

Health = Wealth

Daily Worth

-Get FREE daily emails with tips for managing money, investing, saving and other saavy topics to help you achieve or maintain the financial freedom you’ve always hoped for.

Yams For Your Health

In Chinese medicine, sweet potatoes are known for their spleen tonifying ability. The spleen is responsible for the digestion of all the food we take in, and then transporting the nutritional content throughout the body for healthful use. The energy of a healthy spleen is strong – maintaining metabolic function for the whole body and able to stand up against suppressants like stress and poor diet. In order for the spleen to properly coordinate this important function, it requires tonification through various means – such as acupuncture treatments, herbal tonics and nutritional therapy. To nutritionally keep your spleen happy and functioning at its best, sweet potatoes are one of the best foods.

In addition to the systemic benefits of sweet potatoes from the Chinese Medicine perspective, they are packed with beta carotene – an antioxidant that reduces aging and inflammation (just like pumpkins and other orange veggies). So not only are you benefiting the harmonious state of your digestive system by including sweet potatoes in your diet, but you are also adding rich beautifying agents to your health care regimen. The best way your body can absorb these important nutrients, which are fat soluble, is to add butter to your sweet potatoes. Lucky for us, this recipe takes care of that pairing for us.

Delicious Sweet Potato Bake

• 5 sweet potatoes
• 1/4 teaspoon salt
• 1/4 cup real butter
• 2 whole eggs
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/2 cup agave syrup
• 2 tablespoons organic half and half

• 1/4 cup real butter, softened
• 3 tablespoons all-purpose flour
• 3/4 cup packed dark brown sugar
• 1/2 tsp pumpkin pie spice
• 1/2 cup chopped pecans

1. Clean sweet potatoes, leaving most of the skin on and slice into large pieces.
2. Boil sweet potato chunks until soft and cooked through, drain from the pot and place potatoes into a large mixing bowl.
3. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
4. In the large bowl, mash the sweet potatoes and add salt, 1/4 cup butter, 2 eggs, vanilla extract, cinnamon, agave, and half/half. Transfer to the prepared baking dish.
5. In a medium bowl, combine 1/4 cup butter, flour, brown sugar, spices and chopped pecans. Mix with a pastry blender or your fingers to the consistency of course meal. Sprinkle over the sweet potato mixture.
6. Bake 30 minutes in the preheated oven, until topping is crisp and lightly browned.*

*May store completed dish in the refrigerator for one day before baking. Only bake when ready to serve.

The actual color of the apple does not necessarily impact nutritional content, but like most produce, the peel of the fruit stores the most potent nutritional components. The apple peel is rich in anti-oxidants,  which fight free radicals to slow the aging process, so be sure not to peel the precious skin away and throw it down the disposal. Do make sure your apple is washed well – no matter whether you’ve chosen, local, organic or conventional origin. Vitamin C and Calcium are two important nutrients found in the peel and the flesh of fresh apples.

Cancer Fighting

Apples are also rich in flavonoids, an important bio-chemical compound found in many plants.  The flavonoids in apples, specifically, have been proven in various studies to prevent and fight cancer cells – particularly in relation to liver, colon and lung cancers. The cancer-fighting flavonoids are found in the fiber of the fruit and in the form of Quercetin in the peels (another important reason not to de-skin your apples). Once ingested, the apple fiber actually continues to work in the colon repairing any cellular damage. Quercetin, a natural flavonol, is also known to slow cellular degeneration – thus warding off conditions such as Alzheimer’s.

Lastly, apples contain the wonder-nutrient Pectin, which can reduce the risk of heart disease by preventing plaque from being deposited in artery walls; promote the healthy metabolism of cholesterol; and improve digestion and bowel function. Apples really are an amazing food, complete in their whole form and ready to eat…an apple a day.

Like color, the size of the apple doesn’t not matter either – although I suspect that the saying “an apple a day keeps the doctor away” referred to apples slightly larger than this one Jeremy found.

Super Easy Home Made Apple Sauce

This is a delicious and easy way to make use of extra apples laying around. Enjoy this tasty treat as dessert after meals, as a snack or paired with roasted pork chops.

1. Chop as many apples as you would like to turn into sauce into 1-inch cubes (I usually use about 4-5), leaving the skins on.
2. Place the apple cubes into a sauce pan.
3. Fill the pan with about an inch or two of filtered water, 1 Tbsp Lemon Juice and 1-2 tsp Cinnamon (or to taste).
4. Cover the pot and simmer the apples on low until they are soft and tender. Remove from heat and puree the apples, skins and liquid in a food processor to desired smoothness.
5. Enjoy warm and store the remainder in the fridge up to a week.

Charlie Brown had it right with his beloved pumpkin in the Peanuts classic film, as the pumpkin is truly one of autumn’s greatest joys (just like apple picking). There are many great farms around the East Coast – complete with pumpkin patches for wandering and picking out your perfect, great, pumpkin. Artistic carvings, nutritious roasted seeds, an anti-aging pureed facial mask and hormonal balance – all in one great pumpkin. And all after the jump.

Jack-O-Lanterns

Growing up, pumpkin carving was always a well-looked forward to event in my home (we even had our household cat, Jackie O’Lantern Hessel, named after my sister’s true obsession with this time of the year). Dad would line the garage floor with newspaper and clean pumpkins for the whole family to carve. Mom would roast the seeds for snacking while the artistry took place. It was quite the production, to say the least. Moving into my own home – and now, cleaning my own pumpkins – I realized that the task wasn’t all that hard: Cut a whole in the top, scoop out the insides, and go! Even do-able in a New York City kitchen.

Facial Rejuvenation

After you’ve finished carving and the seeds are in the oven, give yourself this healing mask for a healthy glow! Natural pumpkin is an excellent face mask for all skin types, offering soothing vitamin A and anti-inflammatory vitamin C. In addition, the pumpkin contains the highest naturally-occurring alpha-hydroxy-acid levels of all plants (the same stuff in those expensive peels at the dermatologists office for anti-aging). Save yourself a trip this month, and give your face the lift it wants in the comfort of your own home.

• 1 Tbsp Fresh Pumpkin Meat (or, can use canned pumpkin if skipping the whole jack-o-lantern step)
• 1/4 tsp honey
• 1/4 tsp milk

Puree all together in food processor and apply to clean skin. Leave for 10 min, or as desired. Rinse well and pat dry.

Achieve Hormone Balance with Vitamin A

The body cannot make estrogen – a crucial hormone in the female menstrual cycle – without vitamin A. Deficiency is associated with painful periods, clotted menstruation, fibroids and endometriosis. This vitamin is important for men as well, especially in relation to sexual health and sperm production for fertility. Vitamin A is most abundant in animal foods, and requires fat in order for the body to absorb it. Whole eggs, liver, and butter are great sources of Vitamin A.

Pumpkin, and other “orange” veggies of the season are rich in an important pre-cursor to Vitamin A: beta carotene.  Beta carotene, on its own, is a powerful anti-oxidant that can boost the immune system, improve the skin, hair, nails and reduce systemic inflammation. The body can convert beta-carotene to Vitamin A, with appropriate food combining such as adding butter to your orange vegetables. In this case, steam up a bit of your vitamin rich pumpkin meat, lather it with fresh butter and enjoy both the anti-oxidant and hormonal balancing effects of this important team.

Power-Packed Snack

Don’t forget to save the white seeds, they are packed with fiber and iron, and make an absolutely delicious treat. For my mothers delicious recipe, click here.

Have a Happy and Safe Halloween!

Tumeric Rhizome; Curcumae; Yu Jin

The active ingredient in Tumeric is cucumin, long known for its anti-inflammatory effects – an important factor in many modern ailments. More recently, the herb has been discovered to be useful in the treatment and prevention of various types of cancer (melanoma, breast and prostate have the most statistical research), Alzheimer’s, psoriasis, fat metabolism, depression and pain management. In Chinese medicine, Tumeric (Yu Jin) is often used in gynecological formulas for the treatment of painful periods, fibroids or endometriosis. Thanks to the modern spice cabinet, you can incorporate this herb into your diet without a prescription.

Tumeric Chicken

2 Organic Chicken Breasts, Sliced into 1-inch strips, and placed in a ziplock bag

Add to the bag:

1 Tbsp Olive Oil

1 Tbsp Tamari Sauce

1 Tbsp Agave Syrup

1 tsp Ground Tumeric

1 tsp Freshly Cracked Pepper

1 Tbsp Sesame Seeds

Salt to Taste

Mix the contents of the ziplock bag thoroughly and place in the fridge for at least 1 hour. Pour entire contents of the bag onto a heated skillet/frying pan and saute until chicken is cooked through.

Veggie Option:

For those eating a vegetarian diet, try the above recipe with cauliflower florets instead of chicken. The flavor is amazing, and the cauliflower will boost anti-cancer effects.