Perfect Pear and Ginger Spice

All right, I give up.
The holidays are finally here and the last thing I can think about is shaking my healthy finger at anyone. I haven’t come up with a “topic” for this week, but I still wanted to share something with you before I take a holiday hiatus.

Here is a wonderful, seasonal recipe for ginger pear cake, using health(ier) ingredients than your standard bakery version. I found the original recipe on a seasonal Ontario food blog (http://seasonalontariofood.blogspot.com), which is a great resource for anyone living in the Toronto area, or those in similar climactic zones (Copenhagen counts). I have made a few small changes to make an even healthier version, but I promise that you won’t know the difference! This cake is chewy, almost pudding like in the bottom and around the pears and the warming spice mix is very appropriate for this time of year. Absolutely delicious!


Ginger Pear Cake
Ingredients:1 cup spelt flour (or other whole grain flour)
1 teaspoon aluminum-free baking soda
1/2 teaspoon sea salt
1/4 tsp. freshly grated nutmeg
1/4 tsp. ground cloves
1/2 tsp. ground cinnamon
1/2 to 3/4 tsp. ground ginger
3 large ripe pears
1/4 cup expeller-pressed sunflower seed oil
1/4 cup Sucanat (or the least refined brown sugar you can find, preferably organic)
1/4 cup honey
1/4 cup water
1 tsp. apple-cider vinegar
1 extra-large organic egg

Directions:
1. Preheat the oven to 350°F. Mix the flour, baking soda, salt and spices, and set them aside.
2. Wash, peel and core the pears. Arrange them standing up in a shallow 2 or 2.5 quart casserole or glass 8" x 11" baking pan lined with baking paper (alternatively, you can slice the pears are arrange them in the bottom of the pan, but this looks WAY more impressive).
3. Put the oil, Sucanat, honey and water into a pot, and heat gently, stirring constantly, until the honey and Sucanat are melted. Let cool, then add the vinegar and beat in the egg.
4. Sift the dry ingredients together in a large bowl. Add the wet ingredients that have cooled. When you have a smooth, thin batter, pour it over the prepared pears, making sure it is evenly distributed. Bake for 35 to 40 minutes, until it passes the old toothpick test. Serve warm or at room temperature.

This cake is a total wow when you serve it to your guests, or to yourself, still in the pan, in the middle of the night when you can’t sleep because you can’t get that grating George Michael Christmas song out of your head (it makes me want to cry). I know it looks intimidating, but just turn off the television for 30 minutes and watch a simple miracle materialize.


Happy Holidays everyone! I will be back in the New Year.
In love and Health,
Sarah B

Obsessed with Cruciferous

I wish my grandmother was hooked up to the internet, as she would shed a proud tear reading this post about my new found obsession with brussels sprouts. When I was four years old she forced me to eat them, and I clearly remember bawling hysterically while trying to chew the sour little shrunken heads without tasting them. I was officially traumatized and knew that we would never get along. The brussels sprouts I mean. I have since forgiven my grandmother.

The only reason I gave these little guys another shot, was because they appeared in my CSA (Community Supported Agriculture) box last week, and I am not one to waste organic produce. However, I knew that there was no way I would give the sprouts a second chance unless they were sexed up a bit. I mean, what’s with steaming them anyway? Boring! To bring the brussles into the 21st century, I went in search of a more modern method of prep. Lo and behold, on 101 cookbooks.com, I found the perfect recipe for a vegetarian like me: caramelized tofu with brussels sprouts. Halleluiah!

But before I get to the recipe, I should really talk about the amazing qualities of brussels sprouts that will only serve to entice you further.
Brussels sprouts are a part of the Brassica family of vegetables, also referred to as the Cruciferous family, which include 34 edibles such as cabbage, broccoli, cauliflower, collards, and kale…all your favorites, right?

Power House Veggies!
Most cruciferous vegetables, including brussels sprouts, are excellent sources of vitamin C (perfect for this time of year!), folic acid, vitamin A, potassium, fibre, and they even contain omega-3 essential fatty acids!

Brussels sprouts also contain the seemingly miraculous plant phytonutrients that enhance the activity of the body's natural defense systems to protect against disease, including cancer. Scientists have found that sulforaphane, one of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.
Sulforaphane, which is formed when cruciferous vegetables such as Brussels sprouts are chopped or chewed, is already known to trigger the liver to produce enzymes that detoxify cancer-causing chemicals, inhibit chemically-induced breast cancers in animal studies, and induce colon cancer cells to commit suicide. A study published in the Journal of Nutrition also suggests that sulforaphane may help stop the proliferation of breast cancer cells, even in the later stages of their growth.

Brussels Sprouts and Goitrogens
Brussels sprouts contain goitrogens, naturally occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid Brussels sprouts for this reason. Cooking may help to inactivate the goitrogenic compounds found in food. However, it is not clear from the research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly how much risk is involved with the consumption of Brussels sprouts by individuals with pre-existing and untreated thyroid problems.



Caramelized Tofu with Brussels Sprouts
Ingredients:
7 - 8 ounces extra-firm tofu cut into thin 1-inch segments
a couple pinches of fine-grain sea salt
a couple splashes of coconut or olive oil
2 medium cloves garlic, minced
1/3 cup pecans or walnuts, chopped
2 - 3 tablespoons Sucanat, (or the least processed organic cane sugar you can get your hands on)
1/4 cup cilantro, chopped
1/2 lb. (or more!) brussels sprouts, washed and cut into halves or quarters (depending on their size)

Directions:
1. Cook the tofu strips in large hot skillet (or pot) with a bit of salt and a splash of oil. Sauté until slightly golden, about 4 minutes.
2. Add the garlic and nuts, and cook for another minute. Stir in sugar. Cook for another couple of minutes until the sugar has melted. Scrape the tofu out onto a plate and set aside while you cook the brussels sprouts.
3. In the same pan (no need to wash), add a touch more oil, another pinch of salt, and dial the heat up to medium-high. When the pan is nice and hot stir in the shredded brussels sprouts. Cook for 2 - 3 minutes, stirring a couple times (but not too often) until you get some golden bits, and the rest of the sprouts are bright and delicious. Add the chopped cilantro, give a quick stir and serve immediately.

Tip: I liked this dish (all 5 times I’ve eaten it in the past week and half) served with quinoa or short grain brown rice. Eaten with a whole grain, this meal becomes very balanced and filling….and seriously addictive.

I never thought I would say it, but I’ve found a new love. It could be the health benefits, it could be how cute they look all in a row sitting on their stalk, but I think it is actually the taste that keeps me coming back for more. Bright, earthy and green, they sing in my mouth and keep my body dancing.

info resource: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10#healthbenefits

Keeping up Appearances

It has been said that humans are attracted to beauty because it denotes a certain level of genetic perfection. Especially when it comes to choosing a sexual partner, the more flawless the better, to ensure a healthy offspring.
I suppose the very same thing could apply to what we eat: the more colourful, vibrant, juicy and fresh looking, we guess the healthier it must be for us. Looking at a sad little slice of Wonderbread, we all know that something is missing.

Unfortunately, there are some conniving food manufactures out there who have taken this innate, biological instinct of ours, and turned it against us. Since we do purchase foods based on their appearance, we often fall prey to the deceptive beauty of an edible, rather then its nutritional value, and who can blame us?

A perfect example of this would be the lovable dried apricot, whose golden, wrinkly face shows up in pastries, picnics and brown bag lunches. Seems innocuous enough, right? It’s just dried fruit after all. Well, you’ve been duped – have you ever seen a real dried apricot? I suppose you have since you’re reading this blog and you can clearly see the difference in the photo above. No, those are not dog droppings, those are apricots – what they would normally look like if you left them out in the sun for a couple weeks. The apricots on the left, the bright orange ones that you would most certainly buy based on your biological instincts, have been treated with sulfur dioxide to ensure that the colour stays bright and the fruit “healthy” looking. Why would we want to bite into a shriveled, brown blob anyway? I’ll tell you why.

Commercially grown dried apricots may be treated with sulfur dioxide gas during processing due to its antimicrobial properties and its ability to maintain the original appearance of the fruit. Sulfur dioxide is toxic in large amounts. Sulfur dioxide blocks nerve signals from one area of the lungs to another, often causing breathing distress in sensitive individuals. It makes the fruit look healthy and vibrant, but this is merely an illusion. Sulfur dioxide also gives dried fruits a distinctive chemical flavour that you probably wouldn’t notice unless you’ve had the real thing.
Dried fruits may also be treated with other sulfites to prevent rotting and extend their shelf life. Sulfites cause adverse reactions in an estimated one out of every 100 people, who turn out to be sulfite sensitive. People who suffer from asthma are particularly at risk – The FDA estimates that 5 percent of asthmatics will experience a reaction upon exposure.

Foods that are classified as "organic" do not contain sulfites since federal regulations prohibit the use of these preservatives in organically grown or produced foods. Therefore, concern about sulfite exposure is yet another reason to purchase organic foods.

The process of drying fruits naturally does not require preservatives anyway, since drying itself is an effective method of preservation. Dried fruits only lose 2% to 5% of nutrient value if dried without chemicals or additives. They are a healthy food choice, especially for children with a sweet tooth!

Remember to always read labels when purchasing any kind of processed foods, or better yet, don’t buy processed foods at all. Buy organic! By doing so, you will ensure that your food is relatively safe and chemical-free. Personally, I will take the non-L.A. version of apricots any day of the week, since I don’t need my fruits to look beautiful, I want them to be beautiful. Appearances can be deceiving.

Seaweed of the Month Club: Part III

Okay, the Seaweed of the Month Club is coming to a close, so here is the last sea vegetable on our list: Dulse. Hailing from the North Atlantic coasts of Ireland, Iceland and Maritime Canada, dulse is an edible sea alga that has been harvested as a source of food for thousands of years. It has a chewy texture and rich taste. You can find dulse in most health food store and sometimes the seafood section of good grocery stores. It comes in sun-dried form and looks like, well, seaweed (pictured above), but you can purchase it dried and powdered as well.

Adding dulse to soups, stews and salads is a great way to introduce it to your diet. Especially when using the powdered form, you can easily sneak a whack-load of vitamins into your kids' mac n' cheese without them knowing! Horray for nutritional deception. I'm all for it.
Dulse is a good source of vegetable protein, iron, potassium, magnesium, iodine, chlorophyll, enzymes, Vitamin A, Vitamin B's, and dietary fiber.
I would look for organically certified dulse, or at least a good product that has been tested for heavy metals, chemicals, and microbiological contaminants. As we all know, anything coming from the sea these days can also be packed with nasty toxins.

Before I left home, I purchased a ton of Canadian dulse to bring with me to Denmark. I knew that the wet weather here would call for plenty of warming soups, and this recipe below takes the chill out of my bones and brings me back home. You can find miso at health food stores when you pick up your dulse. It is important buy non-GMO miso, and look for some that is made locally. If you live in the Toronot area, Tradition is an excellent brand that I highly recommend: http://www.traditionmiso.com/

This recipe is superb for vegans, as both the dulse and miso contain high amounts of vitamin B12.

The Ultimate Canadian Miso Soup

Ingredients:
water
1 Serving of miso (read product's ratio of water to miso)
1 Handful soba (buckwheat) noodles
1 Green onion, minced
1/2 Inch grated ginger
1 Small carrot, shredded
Small serving silken tofu
Sprinkling of toasted sesame seeds
Handful of dulse seaweed

Directions:
1. Boil water and cook soba noodles according to the directions. Depending on their thickness, the noodles should require about 5-8 minutes cooking time.
2. Drain noodles and set aside.
3. In the same pot, bring more water to a boil and let cool for a few minutes. Stir in desired amount of miso until dissolved.
4. Add other ingredients, saving the dulse for last, tearing it into small pieces. (The consistency of the dulse will more or less dissolve in the soup. This way, it is not overpowering, but a very nice salty addition to each slurp.)
5. Warm up.

Tip: It is important not to boil the miso as this kills the delicate enzymes and nutrition it contains.

I hope you're enjoying your new-found love of vegetables from the sea. And if you haven't been brave enough to actually give any of them a try yet, just remember: they will love you even more.

Monday Morning Crêpes

That’s right, I said Monday morning crêpes. Not Saturday, not Sunday, MONDAY.
Who could have ever imagined that you could experience such luxury and indulgence on a weekday? Well, this recipe convinced me it’s possible.
I haven’t made pancakes in years, mainly because they are sort of “pointless”. I don’t often eat anything that is void of nutritional value, and unfortunately, pancakes fall into that category. But since discovering this little recipe using spelt flour, and no sugar, I think I will proclaim Monday morning as healthy crêpe day and live a little.

What is Spelt?
Spelt is an ancient grain with a deep, nutty flavour that has experienced an increase in popularity in North America. It is native to Iran and southeastern Europe with a heritage thought to extend back 7,000 years. Spelt was one of the first grains to be used to make bread, and its use is mentioned in the Bible.
Spelt is a distant cousin to wheat, and while it can be used in many of the same ways as wheat-such as bread and pasta, it does not seem to cause sensitivities in most people who are intolerant of wheat (however, it does contain gluten). In addition to spelt flour, spelt is also available in its hulled, whole grain form (often referred to as spelt berries), which can be prepared and enjoyed like rice. So cool!

Nutrition of Spelt
Spelt features a host of different nutrients. It is an excellent source of vitamin B2, a very good source of manganese, and a good source of niacin, thiamin, and copper. This particular combination of nutrients provided by spelt may make it a particularly helpful food for persons with migraine headache, atherosclerosis, or diabetes.

Where can I buy Spelt?
You can buy spelt flour at your local health food store, but many grocery stores are carrying it now. Here in Denmark, it seems to be more available than wheat because it is grown in greater quantities.
Choosing a type of spelt flour will depend on what you’re using it for. Whole grain spelt flour is very nutty tasting and quite rough, while white spelt flour is very similar (but not as bad) to its white wheat counterpart that I so fervently condemn. However, there is a little friend in between called “light spelt”, which only has some of the bran removed, making it more ideal for recipes such as this one, that requires a lighter texture.


Monday Morning Crepes
Ingredients
2 organic eggs
1 cup milk (dairy, soy, rice, or almond)
½ cup water
2 tsp. melted butter or olive oil
1 1/3 cup light spelt flour (or whole wheat)
1 tsp. Honey
Pinch of salt

Directions
1. Combine all ingredients with a wire whisk, and let sit for five minutes.
2. Pour a small amount of batter into a very lightly buttered (or non-stick) frying pan, over medium heat, tilting the pan to spread the batter as thinly as possible. Flip when golden and fry the other side for one more minute.
3. Serve rolled up with your choice of filling: fresh or frozen berries, maple syrup, apple sauce or apple butter, yogurt, jam, honey, sliced fruits.
Makes 8 large, thin crêpes.

Now, I am cheating a little bit. I actually made the crêpe batter on Sunday (sorry), but the good news is that it keeps for at least 2 days, covered in the fridge. The fat will separate making it look a little suspect, but all it takes is a quick whisk to revive its soft, smooth texture. Oh my.
If you want to make your life really easy, whip up a batch on the weekend and save it for the next couple days. You won’t believe your Monday.

info resource: http://www.worldshealthiestfoods.com/genpage.php?tname=foodspice&dbid=143#descr

Namaste: नमस्ते

The 30-Day Yoga Challenge is complete! Congratulations to everyone who participated! Even if you only did yoga for a few days in a row, that is a start and you should be very proud of yourself.

For me, this was a very eye-opening experience. Not because I found Nirvana or discovered that I can twist myself into a neat little pretzel, but because I realized how difficult it really is just to shift gears for five minutes a day to anything other than the emergency that life often becomes.

And that is okay.

At the beginning of October I thought: “this will be too easy”, but by the time I reached mid-month and began packing to move overseas, going to one too many parties, last minute errands, airport hassles etc. I couldn’t possibly find the time. Yoga quickly became a last priority, and that just made me feel guilty and inadequate. What does that say about me? I’m not sure, and I don’t think it’s useful to analyze it. I do know that creating any sort of obligation made the endeavor less appealing, like required reading in school. Yuck. Next time, perhaps I should leave all expectations at the temple door and accept that I am just a person with choices to make, all of them divine, whether or not I hit the mat every single day.

I was happy to gets lots of feedback from a variety people who participated in the yoga challenge. The following are some comments from just a few of them:


Sienna, Age 5 (pictured above)
Q - Why do you like yoga so much?
Because you learn lots of poses. And the teacher taught us where yoga came from...India. And that the Indian dress is called a sari - but you have to do your yoga wearing Indian pants.
Q - What’s your favorite position in yoga?
Lotus- full not half.

Laura, Age 18
I did the yoga challenge more than once! Hah. I actually did it quite a lot...not everyday because I definitely did fall pray not as much to the "I’m too busy" but rather "I’m too hung over" hah. But ya, I thoroughly enjoyed the sun salutation…the name itself was enough to attract me. The poses were very effective and after a few times, where I was still attempting to remember the poses, it helped me to reach quite a calm state of mind. It was a lovely 10-minute break in my day that helped me to focus as well as feel as though I was being active. Thanks for giving me an excuse to find balance ;)

Sheila, Age 56
Overall, I found it great. I must admit though, that I was not always in a "yoga state of mind". This is hard to accomplish while doing the sun salutations and watching a brand new episode of Desperate Housewives all at the same time. The benefits I have found are 1) starting the routine which I hope to continue 2) overall more nimble in all movements, less awkward. 3) Definite improvement in arm strength...wrist all the way up to upper arms which is what I need. 3) More conscious use of breath although this is still a weak spot for me.

At the conclusion of a yoga practice, it is customary to bring both hands to your heart, bow and say: “Namaste” (na ma-STAY). This is derived from the Sanskrit word meaning “I bow to you” (nama = bow; "as" means I; "te" means you). This gesture represents the belief that there is a Divine spark within all of us, located in the heart, or heart chakra. By bringing your hands together at your heart, closing your eyes, and lowering your head, your spirit acknowledges the spirit of another. It may seem a little silly, but I find that even this simple gesture can remind me of everything beyond the room where I sit, and the body I am inside.

Thanks for your participation and support this month! I hope you enjoyed the 30-Day Yoga Challenge and continue your practice.
Namaste.

Seaweed of the Month Club - Part II

Nori is probably the most widely eaten and recognizable sea vegetables in North America because of our love affair with sushi. “That black, paper-y stuff” my friend affectionately calls it, can be consumed in other ways besides rolling it around steamed rice and raw fish. Nori is also referred to as Sea Lettuce or Green Laver, and has a very mild, nutty, salty-sweet thing going on, so it is a versatile veg that doesn’t overpower the flavour of soups, salads, grains or even popcorn! You can find nori in its pre-toasted form in sheets, often called “sushi nori”, but it also comes toasted, which I find best for other dishes. Sea lettuce, “green nori” that resembles lettuce, is excellent in soups, salads, and in rice and noodle dishes.

Nori has the highest protein content of the sea vegetable family, a whopping 28% (that’s even more than sunflower seeds, lentils or wheat germ)! It contains very high amounts of calcium, iron, manganese, zinc and copper. Compared to other seaweeds, it also tops the list when it comes to vitamins B1, B2, B3, B6, B12 as well as vitamins A, C and E.

You can now find sushi nori at many grocery stores, but the price tends to be rather inflated. Head down to china town if you want the cheap stuff, or the health food store for the high quality, organically grown variety.

Here's a recipe for sushi sandwiches that is a nice change of pace for picnics or stuffy tea parties. It is very easy to make since it avoids that whole, fiddly rolling situation entirely, and makes you look very "creative".

Sushi Sandwiches (for those who can’t roll)
Ingredients:
1 package sushi nori
1 cup short-grain brown rice
1 ripe avocado
1/2 cucumber
2 carrots
1 red bell pepper
3 Tbsp. toasted sesame seeds
1 Tbsp. grated ginger
2 Tbsp. tamari or soy sauce
Wasabi to taste (optional)
--> Smoked salmon or sushi grade fish if you are not a vegetarian
Other ingredients…use your imagination!

Directions:
1. Cook rice according to the instructions.
2. In a dry skillet over medium-high heat, toast sesame seeds just until they begin to pop. Remove from pan immediately and let cool.
3. Combine rice with toasted sesame seeds, ginger, tamari, and wasabi.
4. Slice vegetables into flat strips.
5. Place 1 nori sheet on a clean surface and cover with a thin layer of rice. Press firmly so that the grains stick together.
6. Layer vegetables on top of rice and top with another layer of rice (kind of like building a lasagna). Lastly, cover with one more sheet of nori.
7. Using a very sharp, wet knife, cut across the large “sushi square”, making 4 triangles. Try to be very quick and precise when cutting, otherwise you will only smash the sushi and make a big mess.
Serve with extra tamari, fresh ginger, and wasabi on the side.


If it turns out that you can’t roll and you can’t make a sandwich, just fake the whole thing by throwing all of these ingredients into a giant bowl and call it “sushi salad.” No one will ever taste the difference!

My New Roots Profile: Sigrid Natural Skin Care

Isn’t it always the way that when you finally decide to go somewhere, you meet the most amazing people right before you leave? Well, this time was no exception. A few weeks before I came to Copenhagen, I met Sigrid Geddes. She is a beautiful, inspiring and accomplished young woman who created her own natural skin care line, appropriately called, Sigrid Natural Skin Care.

Hailing from rural Ontario, Sigrid is inspired by her natural surroundings, creating all natural products made with high quality ingredients from botanical sources. Sigrid even goes so far to wildcraft many of her herbal ingredients. Wildcrafting is the method of collecting plant materials in their natural or “wild” habitat for food, medicinal, or other purposes. This practice shows Sigrid’s respect and care for environment, and her desire to be involved in every step during the creation of her products. The other ingredients, such as beeswax, honey, and hemp oil are also sourced locally from friends and farmers. Incredible!

Sigrid Natural Skin Care began in the summer of 2004, shortly after Sigrid’s personal experience with a homemade herbal salve. A wound in her hand wouldn’t heal with conventional drugstore creams. Frustrated, she decided to try her friend’s homemade comfrey salve. Within a day the swelling went down and the infection ceased. Excited about the efficacy of this homemade product Sigrid asked her friend to teach her how to make it. She immediately fell in love with the experience of crafting natural herbal body products, and thus Sigrid Natural Skin Care was born.

The extensive natural skin care line includes body butters, face creams, healing salves, ointments, lip balm, massage oil, a face mask, an eye elixir, even diaper rash cream for your little one, and a healing balm for your man's hands!

Sigrid constantly strives to keep the health of our earth at the core of product production and decisions relating to the direction of the skin care line. Her goal is to provide quality products with a minimal environmental footprint, holding the belief that less is more and that any consumption of resources has an impact on our planet. She even delivers her products by bicycle or on foot, giving new meaning to the term “personal touch”.

I admire Sigrid’s dedication to using natural, local and organic ingredients, and I identify with her passion for creating products that honor the earth as much as the body. As we all know, cosmetics and personal care products can be loaded with harmful chemicals, dyes and perfumes. Not to mention, they are made by faceless people who put the bottom line before your health. Sigrid employs completely natural processes and uses the most effective, carefully selected ingredients. I have been lucky enough to indulge in Sigrid’s goodies for the past month and absolutely love the results! The body butter and face creams, my personal favorites, are incredibly luxurious. Even though I am away from home, I still feel a little part of me travels back across the pond when I’m using a homegrown creation, made by a friend.

If you are interested in learning more about Sigrid’s Natural Skin Care, and for purchasing information, please visit her website, http://sigridnaturals.com/.

I am Moving to Copenhagen

Gulp. Okay, time to spill the beans…I am moving to Denmark on Tuesday.

And the real reason I have not posted anything this week, is due to the fact that I am completely preoccupied with packing, errand-running and too many goodbye parties to count (thank you, dear friends).

The big question is, will I continue with My New Roots from my new post overseas? Absolutely. This project is my favorite hobby, and I cannot imagine giving it up. There will be plenty more to come, once I get settled into my new home. (And of course the yoga challenge will continue – even in the airport!!!)

So with that, I bid you all farewell. Happy autumn, Happy Thanksgiving, and good health to each and every one of you. Now here I go…

And So it Begins

Here we go ya’ll…30 days of yoga! Are you ready for it? I have really been looking forward to this challenge and I promise to keep you posted on my own record (which may or not be perfect, but I’m hopeful).

The following sequence should be done everyday for the next 30 days. If you already practice yoga and have a favorite position or series that you want to add, please feel free to do so. Of course your routine over the next month will depend on how much time you have and how you are feeling. The reason I have kept things simple is so that I have a goal that I know I am capable of accomplishing. Once I begin, I usually have a hard time stopping – it’s getting started that’s always the obstacle.

Listen to your body over the 30-day practice. If you feel pain or discomfort, stop.

A note on Yoga Breathing
Throughout this practice, you can try practicing Ojai Breath.
Ojai Breathing, or "Mirror Fogging Breath", opens up your breathing passages, helps your breathing relax and it helps circulate energy in your Energy Body. It's one of the easiest breathing strategies.

Let's explore the sensation we'll be looking for with Ojai Breathing. Open your mouth and breathe outward, as if you are trying to fog up a mirror. Or as if you are softly saying 'hah'. Notice how that opens up the back of your throat? Notice how it makes a rasping sound?

With Ojai Breathing we're looking for those same feelings, only you'll be trying to feel them when you're breathing in. Try it with your mouth open. Then see how relaxed you can make it.

To get the full benefits of this breathing technique, put the tip of your tongue up on the roof of your mouth just behind your upper, front teeth. Let your tongue rest there lightly. This further opens up your throat and closes off your Energy Body so that you can better circulate Energy. This breath will sound much louder than regular breathing. It is full and deep. As you inhale, fill the abdomen and then continue inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then continue exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath.

If for any reason during the posture portion of the series you feel you cannot continue, simply sit in a comfortable position and continue breathing. Remember, yoga stops when you lose consciousness of the breath. If you are not breathing fully, you are only stretching.

Here is the Sun Salutation posture series. Take note of the breath in each position. Click on the pictures to enlarge, if desired.

Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.






On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.






As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.






Inhale and jump, or step the right leg back.








Exhale and step the left leg back into plank position (if you did not jump back). Hold the position and inhale.






Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.






Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your hands touch the floor. It's okay to keep your arms bent at the elbow.



Exhale, lift from the hips and push back and up into "downward dog". Spread your fingers wide and ensure that the weight from the top half of your body is on the palms of your hands, not your wrists. Do not worry if your heels do not touch the ground (mine don't!). Take five deep breaths here.



Inhale and jump, or step the right foot
forward.







Exhale, bring the left foot forward (if you did not jump) and step into head-to-knee position.







Inhale and rise slowly while keeping arms extended.








Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position.

Repeat the sequence five times.




During the 30-Day Yoga Challenge, you may want to consider the following things:
- Get 6-8 hours of sleep every night.
- Wake up and drink warm water with a lemon.
- Tell 10 positive people about your 30-Day Yoga Challenge so you have lots of support.
- Monitor your inner dialogue. You are what you think.
- Be kind. Treat yourself and others with kindness when you eat, exercise,
play, work, love and everything else.

Please feel free to email me with any questions you have over the next month. I am here for answers and support! Good luck and Namaste.

The following people have signed up for the Yoga Challenge. Good for you!
Mikkel, Sheila, Trevor, Geoff, Nigel, Shay, Kelli, Jim, Janet, Julie, Suzanne, Chicky, Paula, Sandy, Kate, Sienna, Rowan, Emily, Laura, Candice


sources: http://audioyoga.com/AY4/index.php?option=com_content&task=view&id=465&Itemid=140
http://www.yogasite.com/sunsalute.htm
http://www.healthandyoga.com/html/yoga/Benefits.html
http://myogapractice.com/30_day_yoga_challenge

Celebrating a Birthday and an Anniversary

This weekend was my birthday and the one-year anniversary of My New Roots. To celebrate both, my wonderful mother took me on an organic farm tour in Prince Edward County (yup, she rocks). We spent both days winding around country roads, stopping wherever our hearts desired. We went to Vicki’s Veggies, an idyllic family-run organic farm near Picton. We went apple picking, visited an artisan goat cheese maker, Fifth Town, (which runs a carbon-neutral production and retail facility!), and ate at a “locavore” restaurant, called Harvest.


It was truly a spectacular way to celebrate my birthday and reflect on everything that has happened at My New Roots. My heartfelt thanks to each and every one of you who have read, commented and participated in the My New Roots blog over the past year. I feel so lucky to have such an encouraging community of people supporting me. I had no idea that this project would grow into such a colossal affair, but my passion for it has only continued to grow through your unwavering support.

I have no doubt that the coming year will bring some incredible adventures, discoveries and sharing them at My New Roots is my greatest aspiration. I hope to continue inspiring and educating you about holistic health and above all, empowering you to become the very best version of yourself. Thank you for everything.


All my love,
Sarah B.

The 30 Day Yoga Challenge

If I was anything else but tanned this summer, I was lazy. My gym membership ran out, it was "too rainy" to run, and who wants to bust out the squats and lunges during a European vacation? Not me.
So in order to get my body back into some level of physical fitness, I am beginning my 30-Day Yoga Challenge, which means practicing yoga every day for a month…and I want all of you to join me. Now before you start making excuses, I will explain how easy this will be and dare you to find a reason not to. If you have five minutes a day, to dedicate to a very simple series of movements and breathing over the next month, than I guarantee you will feel amazing. You don’t need any special equipment (although a yoga mat would be a good idea), and you don’t need a fancy yoga studio to do it (a dock on the river at sunset would also be a good idea) (sorry, that was mean).

Even if you have never done yoga before in your life, you will be able to participate in the yoga challenge. Yoga is a system comprised of three practices, the most important being the breath, so if you can breathe, you can do yoga. The physical and mediation practices of yoga are also important, but I think that just committing to a month-long practice of breathing and simple stretches will be enough for me. I am also trying to curb my tendancy to bite off more than i can realistically chew.

The 30-Day Yoga Challenge will begin October 1st, so you have just over a week to psych yourself into participating. Get your friends and family involved too, as it is good to have some support. The practice postures will be a series called the “Sun Salutation”, or “Surya Namaskar”, which is a series of 12 postures performed in a single, graceful flow. The Sun Salutation builds strength and increases flexibility (however, I should mention that this series does NOT include the posture pictured above, I was just showing off). Different styles of yoga perform the Sun Salutation with their own variations. However, the flow I will be presenting covers core steps used in most styles. If you are already familiar with the Sun Salutation, that is great. Let this be an opportunity to see what a difference it makes to practice daily, and feel free to add your own postures, as you like! Even if you cannot practice everyday this month, set small goals for yourself and take it day by day.


Here are some of the many benefits of practicing yoga:

Increasing Flexibility – yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised.

Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body.
Surprisingly it has been found that the body which may have been quite rigid starts experiencing a remarkable flexibility in even those parts which have not been consciously work upon. Why? It is here that the remarkable research behind yoga positions proves its mettle. Seemingly unrelated “non strenuous” yoga positions act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily.

Massaging of ALL Organs of the Body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate - that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.

Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.

Excellent toning of the muscles – Muscles that have become flaccid, weak or slothy are stimulated repeatedly to shed excess flab and flaccidity.

Still not convinced? Well, only the practice itself will be able to show you the immeasurable benefits of yoga. So, challenge yourself. Join me in the pursuit of reuniting with the body, the breath and the flow of it all.

If you are interested in joining the 30-Day Yoga Challenge, write me an email at: sarahlbritton@gmail.com and I will post your first name on the “participant board” in October. Good for you!

Namaste.

I Like it Raw

Yes, that’s right. I like it raw, alive...uncooked. I'm talking about my food, and more specifically, that little date square. Since it's a raw food, all the nutrients contained in the dates, oats, maple syrup, and orange, that would have otherwise been lost thought he cooking process, still remain. In fact, this dessert is so nutrient-dense, that you could wholeheartedly eat it for breakfast. I bet your triple-decker chocolate cake can’t claim that.

Raw foods are foods that are eaten in their whole, natural state and are have not been cooked (heated above 118F). There are groups of people who eat only raw foods or mostly raw foods, much like how vegetarians don’t eat meat. These “raw foodists” believe that eating mostly raw foods has immeasurable health benefits such as clear headedness, fewer illnesses, clear skin, more energy, and less need for medication. Many celebrities have popularized this way of eating, since it is an excellent method for controlling one’s weight.

The science and rationale behind raw foods is relatively simple: All natural, unprocessed and uncooked foods contain substances called enzymes. Enzymes play a vital role digesting your food since they carry out the breakdown of the food particles that can then be easily converted into the essential energy needed by all parts of our body. Enzymes are either present in the food you eat, or they are produced by your own digestive system as needed, when you eat foods lacking in enzymes. Digestion is a very energy-intense process. If you are not obtaining enzymes from your food, your body has to draw them out of your organs, creating that post-meal feeling of lethargy we're all too familiar with. Just think about what happens at Thanksgiving. That meal hasn’t seen a raw carrot in years!
If you constantly eat cooked, enzyme-less food, it is also believed that your body will not be able to absorb and assimilate the nutrients, leading to malnourishment and inevitably, disease. Sounds a little dooms-day, doesn’t it?

What I do know for sure is that heating foods above any “naturally occurring” temperature changes the chemical structure of the food, in turn destroying many of the vital nutrients our bodies need for optimal health and healing. Especially if you are shelling out extra cash for organics, doesn’t it make sense to preserve just a few of those precious vitamins and minerals? I think so.

Many people ask me about raw foods, what it means to eat raw, and whether or not I’m into the lifestyle. Personally, I think that adopting an exclusively raw food diet is totally dependent on a few factors, such as your state of health, current habits, emotional state, your constitution, surrounding environment (hot, cold, wet, dry), and season of the year. Since I live in Canada and it is cold and damp for months on end, I tend to strive towards a diet that balances those elements, by eating warm, dry foods. In the summer, when the weather warms up and fresh, local foods abound, I feel that my body is able to handle the cooling affects of raw foods.

But that’s just me.

Adopting a raw lifestyle is just that - it is a lifestyle. There are few “impromptu” meals, since you can’t just run to the corner store and pick up a quick fix. In order to get protein, raw foodists rely on sprouted grains, nuts and seeds, which we know takes 3-4 days of germination. Dehydrating is also popular, as this process takes the moisture out of foods, without cooking it, so one can enjoy “bread” and “crackers”. But on the upside, you are doing the environment a real favour by not using any electricity to prepare your meals and by supporting organic agricultural practices, clean up is fast and easy, you can pretty much forego the vitamin supplements. Oh yeah, you also feel and look incredible.
I truly admire the growing number of individuals that make commitment to take on such a beautiful challenge.

This week was my mother’s birthday and her favorite dessert is squares. I have never been a fan of them myself, but had a feeling that this recipe from Enlightened Eating by Caroline Dupont, was worth the risk. Surprisingly, the date squares were super easy to make and incredibly delicious. The orange zest makes the dates sing and the nut crust is rich and satisfying. I can’t believe it’s raw, let alone healthy! This dessert is a great example of how easy it is to incorporate some raw foods into your diet without hassle or the feeling like you’re making some sort of sacrifice.


Raw Date Squares
Ingredients:
Filling
2 cups chopped, pitted dates
2 Tbsp. water
Juice of 1 large, unwaxed orange (1/2 to 3/4 cup)
Zest of 1 large, unwaxed orange

Quick oats for sprinkling (optional)

Crust: 2 cups pecans or walnuts (I used 1 cup of each)
1 cup raw oats ground in a coffee grinder or oat flour
2 tsp. ground cinnamon
4 Tbsp pure maple syrup

1. Soak dates in water and orange juice for 30 to 60 minutes, depending on quickly they soften.
2. Coarsely grind nuts in a food processor. Add ground oats or oat flour and pulse to mix.
3. Add cinnamon first, then maple syrup one tablespoon at a time until the mixture holds together.
4. Lightly oil a 9-inch square pan or round cake pan with coconut or olive oil
5. Press a little over half of the nut mixture into the bottom of the pan, reserving the rest for later.
6. Puree the date and orange juice mixture until it reaches a desired consistency. I left a few larger pieces of dates for texture, but you can blend them to a perfectly smooth texture too.
7. Crumble the remaining half of the crust mixture over the dates; press lightly with your hands of a spoon. Sprinkle some quick oats on top for garnish (this is optional, but looks nice).
8. Refrigerate leftovers.


There is so much information regarding raw and living foods that I certainly could not cover it all in this quick article. However, if you are interested in delving deeper into the raw world, have a look at this link below, which will lead you to many other informative websites and book recommendations. Good luck!
http://www.rawbc.org/raw_links.html#recipes

Seaweed of the Month Club: Part I

Wait! I know what you’re thinking…Seaweed of the Month Club? Are you joking? No, I am not. Please just humour me with the next 2 minutes of your life so that I can state the case for the delicious delicacies of the sea. I am proposing to introduce all of you to the wonders of sea vegetables, one at a time, in hopes that you will also fall in love with what the ocean has to offer in the way of foliage.

Seaweed, or as I prefer, sea vegetables, deserve some major attention, seeing as they collectively have all fifty-six minerals and trace minerals deemed necessary for the human body. They are loaded with calcium, iron, protein and dietary fiber; they are low in calories and naturally fat-free. Sea vegetables also contain the illusive vitamin B12, which is rare in plant foods, and therefore a great choice for vegetarians!

I am sure that most of you have eaten sea vegetables before. After all, it is one of the major ingredients in sushi. That black “stuff” the rice is wrapped with is a sea vegetable, called nori.
Some of you braver souls may have even tried the “seaweed salad” that Japanese restaurants often serve, made of wakame. Seaweed really isn’t that scary, just different from what we’re used to. It is consumed mainly in Japan and China, where it has been a staple food for thousands of years, but over here in North America, we seem a little timid to adopt such an unfamiliar fodder.

Well, I am officially putting an end to that. Over the next few months, I will show you many ways to incorporate the wide variety of sea vegetables into your diet. Aren’t you lucky?

Arame is a good place to start since it is one of the milder tasting sea vegetables on the market. It is a dark, almost back seaweed, with stringy texture. Before it is packaged, it must be cooked for seven hours, and then dried in the sun. To use, simply re-hydrate by soaking it in room temperature water for 15-20 minutes until it is soft and has doubled in volume. Arame is very high in calcium, iron, potassium, vitamin A and the B vitamins.
I like to add arame to my salads, soups, and stir-fry’s. It adds a lot of nutrients, without an overpowering flavour.

I learned how to make this salad at a cooking class last year, and it quickly became a dinner staple in my house. You will undoubtedly be surprised at how tasty raw sweet potato is, and the toasted sesame seeds add a delicious, familiar flavour. I like to serve this with a grain on the side, such as quinoa or brown rice. It is also great on picnics, as you can prepare the salad ahead of time. This allows the flavours to meld together, and the acid in the lemon juice helps to break down some of the starch in the sweet potato, making it softer.


Raw Sweet Potato Salad with Arame
Ingredients:
1/4 cup arame seaweed
1/3 cup freshly squeezed lemon juice
2 cups sweet potato, cut into matchsticks
1 cup shredded daikon radish (optional)
1 cup tart apple, cut into matchsticks
1/2 cup sliced celery
1-2 Tbsp grated ginger
1/4 cup toasted sesame seeds
1-2 Tbsp agave nectar
3 Tbsp. Tamari
3 Tbsp. extra virgin olive oil or cold pressed sesame oil

Directions:
1. Rinse and soak arame in 3/4 cup filtered water for 15-20 until soft
2. Squeeze lemon juice
3. Shred or grate the sweet potato, daikon and apple into a large salad bowl
4. Slice celery in thin, diagonal strips and add
5. Grate ginger
6. Toast sesame seeds in a dry skillet until they begin to pop – careful, the burn quickly!
7. Blend agave, tamari, oil and ginger
8. Toss all ingredients together and enjoy!

Stayed tuned next month when I introduce you all to the next sea vegetable on our list…Dulse! I can feel your excitement already.

I'm Away at Camp this Week...

...having bonfires, sunrise swims, and teaching 210 grade nine boys how to make hemp bracelets.
I will be back soon, as long as I survive ;)

My Kind of Pizza Party

Once upon a time, when I was in elementary school, I made pizza from scratch. Our class usually did this on Fridays, sometimes before a holiday break, and we gave up multiplication tables to get down and dirty with measuring cups and mixing bowls. It was always an exciting adventure, empowering even, to discover that I could create something that I thought only came from a hut with a red roof. Although these memories are lovely, I remember flour-covered classrooms and pizza topping pandemonium, which is probably why, until this weekend, I had never made it again.

When my best friend Emily came up to my cottage this weekend I knew that I had to cook something extra special since she is the most enthusiastic eater and appreciative beneficiary of my culinary experiments. Plus, she always does the dishes.

We’ve known each other since grade four, and I thought that resurrecting those old pizza party days would be a real hoot. And, since I love cooking over an open fire, I thought that experimenting with the grill might just be the thing to kick it up a notch (they don’t let you play with fire in elementary school). Besides, who can resist the smell combination of baking bread and smoky fire?

I assumed that such an endeavor would force me to compromise: exhausting hours in the kitchen, little time on the beach, but knowing all the while that the end result would be well worth the effort. Fortunately, I was wrong about everything. I found a recipe for spelt pizza dough from my friend Eva's cookbook, with four (four!!!) ingredients that took about seven minutes to make. I wondered, as I lay on the dock in the afternoon sun, why I had not made pizza dough since i wore stirrup leggings. I had so much time on my hands and felt so inspired, I even caramelized some onions and made sauce. No kidding.


This really was one of the easiest meals I have ever prepared. I can’t believe I have given up pizza for so long, all because making my own crust seemed like a huge chore. It is laughably simple, and I bet you already have the ingredients you need right in your pantry. This recipe works very well in an oven, or even on a barbeque for that Labour Day weekend party – people will still be talking about your gastronomic genius next summer! And how about a no-fuss dinner for a crowd: make the dough ahead of time, heat the grill, lay out all the toppings and let people cook their own food! Brilliant!

4–Ingredient Spelt Pizza Dough
Ingredients
3 1/2 cups spelt flour + extra for dusting (any whole grain flour would work: wheat, kamut, barley, rice, quinoa, amaranth…)
3/4 cup lukewarm water
1 1/2 Tbsp dry active yeast (not instant)
3 Tbsp. olive oil

Directions
1. Sift the flour into a large mixing bowl
2. Dissolve the yeast in 3/4 cup lukewarm water, add to flour and stir in with the oil.
3. Continue stirring until you have a uniform texture, then start kneading by hand in the bowl, or on a large, clean surface. Knead for 5 about minutes.
4. Cover ball of dough with flour and place underneath a damp towel for 1-2 hours until the volume is approximately double.
5. Divide dough for 4 small pizzas, 2 large or 1 “party size”.

You can add things to the dough once it has risen, such as sea salt (this is recommended) herbs, garlic, spices – use your imagination. And the topping possibilities are also endless. My favorites this weekend were basil pesto (from 2 weeks ago), caramelized onions, sheep's cheese, olives and zucchini.

Oven: preheat to 350 F. Grease a large pizza pan, cookie sheet, or baking stone with oil and roll the dough with a rolling pin, or simply press with your palms and fingers. Dip your hands in water or olive oil if the dough is sticking. Top with sauce, pesto, veggies and cheese. Bake for Approximately 30 minutes.
BBQ: grease the grill with olive oil and place dressed pizza directly on top. Close the barbeque lid, but check the pizza every 5 minutes or so to prevent burning.
Fire pit (the most awesome method): follow grill instructions, but toast the dough on one side first, remove from heat and add toppings to the toasted side (this way, the dough will cook evenly). Make sure that there are no flames when cooking, just super hot, glowing embers. Keep a close eye on the pizza dough when toasting – it can burn fast!

4-Ingredient Tomato Sauce
This sauce would work very well on pasta and could also be frozen for future suppers.

Ingredients
1/4 cup olive oil (this seems like a lot, but guess what makes things taste good? Fat does.)
1 28 oz. can crushed organic tomatoes
3 – 4 cloves of garlic
Zest of 1 organic, un-waxed lemon

Directions
1. Heat oil and garlic in a cold saucepan over medium heat, while stirring.
2. Sautéed just until fragrant – do not brown the garlic and do not let the oil smoke!
3. Add the can of tomatoes and heat until it reaches a gentle simmer.
4. Zest 1 lemon into the pot and stir.
5. Add salt if desired, and maybe some cayenne pepper or chili flakes if you like it spicy!

Making pizza is a great activity to do with kids. It is simple enough for them to get involved, but not too messy or complicated. They can be creative, learn about healthy cooking, and feel good eating something they made themselves. Emily and I are certainly not children anymore, but we laughed like kids taking those first bites of pizza, just like we were back in elementary school learning that we could do anything.

Simple. Perfect.

Another farm field trip this weekend introduced me to the beauty of fresh fava beans. I have sampled these buttery beauties a few times before, but only from a can or cooked from dried. Favas, sometimes referred to as broad beans, are now at their peak, and experiencing them fresh from the field is highly recommended.

Fava beans are in fact, members of the pea family. They are incredibly nutritious legumes, especially high in fiber, protein, iron, and folic acid. They are low in fat and sodium. Additionally, fava beans contain levodopa (L-dopa), a chemical the body uses to produce dopamine (the neurotransmitter associated with the brain's reward and motivation system). They can be eaten hot or cold, but they do not mash well, so making dips from them is not in your best interest. They work best as a filling for pitas and wraps, or in salads and stews.

Fava beans grow in pods, so they need to be shelled before consuming. Personally, I love the task of opening each perfect pod, revealing the pale green legumes inside. I marvel at each sheath as it miraculously holds every bean inside its velvety soft interior. It reminds me of how astounding nature is. Simple. Perfect. Yet I digress…


To prepare the fresh beans follow these instructions:
1. Remove beans from their pod.
2. Boil beans for 3-5 minutes until tender.
3. Remove beans from boiling water and immediately submerge them into an ice water bath to halt cooking.
4. Peel away the outer skin from beans.






Here is a recipe for the fava bean salad I made for dinner tonight. It is very easy to prepare and the simple ingredients highlight, instead of overwhelm, the delicate flavour of the fava beans.
This salad would also be nice mixed with quinoa, brown rice, and some crispy vegetables. A great side dish for any summer meal!
If you cannot find fresh fava beans, use canned or dried.


Simple Fava Bean Salad
Ingredients
1 cup fresh, cooked fava beans
2 Tbsp flat-leaf parsley, chopped
1 Tbsp olive oil
1 clove of garlic, minced
Squeeze of lemon juice
1/2 tsp. ground cumin (optional)
Sea salt to taste

Directions
1. Combine all ingredients.
2. Eat.
Simple. Perfect.