Eating healthy through the colder months:
Healthy recipes for fall
I am going to tell the truth….
I have no problem at all getting plenty of water, exercise and sticking to a healthy diet in the summer. I am a true sun lover and I love being outside when it is hot which means I walk everywhere, eat farm fresh veggies with every meal and in general live more lean and green. But fall happens and as soon as the weather changes I get tired and hungry! I start to crave pot pies, corn bread, cheesy casseroles and a myriad of other comfort foods from my child hood. I avoid the outdoors and sleep a whole lot more. I have lived in Portland for too many years now to claim that I am new or to wait for the acclimation to happen. This year I am taking the challenge of finding out how to balance the long winter months with the easy lifestyle of Portland summers. I thought some of you Portland transplants and maybe even a few native PDXers would be able to relate and might like to join me in the quest to eat healthy through what I like to call “the dark time” aka. PDX fall, winter and spring.
I recently found one of my favorite cookbooks at Goodwill “Moosewood Restaurant Low-Fat Favorites” I have never made a single dish that has turned out less than delicious from the Moosewood cook books so if you are in the market I highly recommend checking them out!
Here are two of my favorite recipes from the book:
Serves: 6 to 8
Total Time: 45 minutes
2 cups chopped onions
- 2 garlic cloves, pressed or minced
- 1 cup minced celery
- 2 red, yellow, and/or green bell peppers, chopped
- 1/2 cup water
- 2 cups canned tomatoes or tomato fillets (18-ounce can, undrained)
- 1/4 cup chopped fresh cilantro
- 1/2 teaspoon dried thyme
- 1/2 teaspoon ground fennel
- 1 teaspoon ground coriander
- 5 cups cooked black beans (4 15-ounce cans, drained)
- salt to taste
- 1 1/2 pounds collard greens or kale
- 1 cup water
- 4 oranges
- 2 tablespoon soy sauce
- toasted cassava meal (optional)
Place the onions, garlic, celery bell peppers, and water in a large saucepan. Drain the juice from the tomatoes into the pan, squeeze the juice from each tomato into the pan and then chop the tomatoes and set them aside. Place the pan on high heat and boil the vegetables, stirring often, for about 15 minutes, until the onions are translucent. Lower the heat and sitr in the cilantro, thyme, fennel, and coriander. Add the black beans and chopped tomatoes, cover and simmer on low heat for about 15 to 20 minutes. Add salt to taste.
While the black beans simmer, remove and discard the collard or kale stems and rinse the leaves well. Stack the leaves and slice them crosswise into 1/4-inch strips. In a saucepan, bring the greens and water to a boil. cover and simmer, stirring frequently as the greens wilt, for about 15 minutes, until the greens are tender.
Meanwhile, peel and section the oranges and set aside. When the black beans and the rice are ready, drain the greens and toss with the soy sauce. Serve the feijoada on a large platter as described above or on individual plates. Pass the toasted cassava meal at the table, if desired.
* I enjoy serving it with the Brazilian Rice dish from the same book.
- 1 large onion, chopped (about 2 cups)
- ½ tsp salt
- 2 tsp vegetable oil
- ½ tsp dried thyme
- ½ tsp ground allspice
- 1 minced fresh chile, seeds removed for a milder “hot”
- 1 large sweet potato, cut into medium chunks (about 2 cups)
- 2 cups water or vegetable stock
- 2 small zucchini, cut into 1” chunks (abut 2 cups)
- 1 ½ cups undrained canned tomatoes, coarsely chopped
- 4 cups loosely packed shredded kale
- 1 tbls fresh lemon or lime juice
- 2 to 5 tbls finely chopped fresh cilantro
- salt to taste
Sprinkle the onions with the salt.
In a covered soup pot, saute` the onions in the oil for about 7 minutes, stirring occasionally.
Add the thyme, allspice and chile and continue to cook for another 1 or 2 minutes.
Stir in the sweet potatoes and the water or stock and simmer, covered, for about 5 minutes
Add the zucchini and the tomatoes (with their juice) and simmer 10 to 15 minutes more, until
all of the vegetables are barely tender.
Add the kale and cook another 5 to 10 minutes.
Stir in the lemon or lime juice, cilantro and salt to taste.
* I like to serve this one with brown rice and either jerk chicken or jerk tofu
I would love to hear your favorite fall/winter recipes! I absolutely love to cook and I am always on the prowl for more ideas on how to eat healthy through “the dark time”. Check back every week for more tips and tricks on eating and staying healthy this winter. Thanks so much for reading and I hope you enjoy:)
Warrior Flow Wellness Retreat
Last year I had the great privilege of offering massage on a ladies wellness retreat hosted by Jennifer Oechsner of Warrior Flow. I had never been on a retreat and really did not know what to expect, and I was pleasantly surprised! Even though I spent part of the time giving massage to the guests I left feeling rested, renewed, more balanced and overall healthier. I attribute this to all of the well planned and perfected details of the weekend. The beautiful surroundings and views of the Pacific Ocean, the warm cozy environment of the house, the absolutely amazing farm to table meals provided by Yamhill River Farm, the after hours chats and wine in the hot tub and especially the daily yoga and meditation lead by Jennifer. Every moment of the retreat was filled with the right amount of quiet, activity, camaraderie and relaxation. Sometime’s we just don’t know just how much we need to be the receiver and to be taken care of. I have discovered the reason for retreats now and that is taking the time to give back to the one that is most important and integral to keeping things in your world moving along smoothly: yourself. To truly find peace and regenerate from all of the tasks set before us in life we occasionally need a good “time-out” where EVERYTHING we need is provided for us and the Warrior Flow Wellness Retreat offers this rare oasis.
Yamhill River Farms
Have you been on a retreat? If so I would love to hear about your experience!
Ready to find out for yourself? Sign up for the next Warrior Flow Wellness Retreat in Cannon Beach, OR happening October 16th-18th by emailing Jennifer at firstname.lastname@example.org today! *take 10% off by mentioning this blog post
Looking forward to giving you a massage on the coast:)
Curious about Acupuncture? Here are a few fun facts for you to explore:
Acupuncturists feel your pulse and look at your tongue to gain information about your state of health and plan a course of treatment.
Originally acupuncture needles were not made of stainless steel but of stone, bamboo, and bone.
Studies have shown that acupuncture points have significantly more electrical conductivity than areas of skin without acupuncture points.
Acupuncture can increase the success rate of In Vitro Fertilization (IVF) up to 65%.
Acupuncture gained attention in the U.S. after President Nixonʼs visit to China in 1972 when an accompanying reporter experienced significant post-operative pain relief after undergoing an emergency appendectomy and wrote about the benefits of acupuncture upon his return to the U.S.
Acupuncture is over 5,000 years old and is one of the oldest practicing forms of medicine known to date.
Licensed acupuncturists attend an in-depth four year program and obtain over 1,000+ clinical internship hours.
Acupuncture is just one part of a broad system of Traditional Chinese Medicine that also includes Chinese Herbal Medicine, Tui Na (massage), Tai Chi/Qi Gong (movement) and Chinese Dietary Therapy (Healthy.net).
Have you enjoyed your experience with us?
If so we would love for you to share the good news with the world!
Here are a few ways you can share and win during the month of July:
Review us online and win massage and coupons
Review us online and you will be entered to win a free 30 minute Focus! massage and a Chinook Book mobile coupon book. We will draw and notify the lucky winner on August 1st. We will keep an eye on the reviews to make sure you get entered but if your profile doesn’t clearly show who you are you may need to drop us a line to let us know you shared.
Here are the links to review us:
Google + is always good:
If you are an active Yelp-er here is our Yelp link:
Follow us on Facebook and share our page
Like our page on Facebook by clicking here
and choosing “like” then share our page with your friends and you will get entered to win a free active lifestyle session featuring Tuina massage, cupping and Gua Sha. We can track it on Facebook but just to be safe you might drop us a quick line to let us know you shared so we get you entered into the drawing.
Refer a friend and win a free massage, an acupuncture session or gift certificate to Portland Fit Body Bootcamp.
Refer a friend and as always you get a free 30 minute massage but this month you will also get entered to win your choice of free 60 minute deep tissue massage, a 60 minute Acupuncture session or a gift certificate to get in shape with Portland Fit Body Bootcamp! Please tell those that you refer to make a note or let us know when booking that you referred them so that we can get your name entered into the raffle. You are also welcome to text or email us yourself to let us know.
Get the most from your massage
A practical guide to helping yourself get a great massage
Choose the right type and length of massage session
First things first you want to know if you are choosing the right type of massage along with the correct amount of time for the issues you are experiencing. Check out our blog post: “how often should I get a massage” to help determine what will best meet your needs. You can also contact your massage therapist to chat about your issues and decide on a treatment plan prior to booking. If your massage therapist is located at Written on the Body please feel free to email us at email@example.com or give us a call at 503-473-8515
Show up a few minutes early to your appointment so that you have time to fill out paperwork, chat with your therapist about the day’s issues and get on the table. This will allow your massage session to begin on time and give you the full time allotted for your appointment.
Have realistic expectations
Massage is not a one time fix typically, especially if you have an issue that has been going on for some time. You will usually feel relief after one session but most times it takes regular work to resolve pain, scar tissue, tension and other issues. Talk with your therapist about a treatment plan that is right for you.
A good therapist wants to tailor the session to your needs but we aren’t mind readers and we need to your feedback to make sure we are helping make the most of your session. First and foremost communicate your expectations during the initial conversation with your therapist. During the session, if you are too hot or cold, the music or lighting is not to your liking, the pressure is too much or little, if your therapist is talking too much or not checking in enough, etc… you need to let us know. We can adjust for you most of the time, even if it is just something you think could be better we want to hear about it. As the old saying goes “closed mouths don’t get fed”, too shy to say something? Write an email after the session, believe me, talking to your therapist directly will be much more effective than leaving a negative review in cyberspace or telling all your friends. (with that said if the therapist doesn’t respond appropriately or try to adjust to meet your needs then you should definitely share the news publicly).
Find the right team of therapists for you
It never fails that if I am in a group of people telling stories about their massage experience that one person will say “I don’t really care for massage” and when I ask why they reply that the one massage they had didn’t meet their expectations (even though they didn’t speak up). Please keep in mind that different therapist are trained in different styles of massage and they have their own flow that they combine with those skills. This means that not every massage therapist will be the right fit for every person and you may even find that a therapist might be the right fit for you at one time and then not at another. I always recommend finding a trusted team of therapists including a Naturopathic Physician, Acupuncturist, Massage Therapist, Physical Therapist, Chiropractor, Medical Doctor or any other combination that you find works for you. This is so you can arrange for care when pain, injuries, accidents or other issues arise.
The hard work is over and now it’s time to let it all go, breathe deep and become a limp noodle!
To get the most from your massage it is really all about you, knowing what your options are and what you really want out of your session along with finding the right therapist(s) for you. Have questions about different types of massage or what might work best for your particular situation? Feel free to send me an email at firstname.lastname@example.org, I am always happy to make recommendations!
Thanks so much for reading and have a fabulous week:)