Get more veggies in your life with turkey meatballs!

If you say yes to any of these busy lifestyle points, you'll love the Turkey+Veggie Meatballs recipe below.
a) I don't eat enough veggies or I don't like many veggies
b) I'm bored of protein bars
c) I'm bored of trail mix or my bag of almonds
d) I want to eat healthier and find more lean protein options
e) I'm too tired to figure out something healthy to eat

BONUS:
You get a lean protein, veggie packed, gluten-free, nutrient-dense, anti-inflammatory, low glycemic recipe below.
If you have questions what any of these terms mean, please email me!


*****Turkey+Veggie Meatballs*****
Modify the recipe to suit your tastebuds--everything is approximate since I'm an intuitive cook.

Ingredients:

Packet of ground turkey (easily found at Trader Joe's (kosher if possible))
1/2 pack of mushrooms (crimini or button) - diced small
2-3 cloves garlic (diced small)
1-2 cup chopped kale leaves only (no stem--small pieces) (or swiss chard, or beet leaves or stems)
1/2 c celery chopped small for extra crunch
Dry spices like thyme, parsley, paprika, spike herbs--whatever you like to put in, fresh herbs if handy
Fresh ground black pepper, be sparing with salt
Cayenne pepper if you like it hot
2-3 tablespoons parmesan cheese (optional for flavor)--this is salty
2-3 tbls corn starch or tapioca starch (holds the meat together with the veggies)
1 uncooked scrambled egg to mix in
1-2 dashes of white wine
1-2 dashes of Dr. Braggs Amino Acids if you have it

Mix in medium/large bowl in order of ingredient list
Shape meatballs btwn 2 tablespoons.
Prepare pan with preheated olive oil or grapeseed oil -- line bottom of pan with a layer
Gently place meatballs in pan (medium-heat)
Turn meatballs for browning
Cover with lid to ensure full cooking for 1 minute-- turn down heat to med low
Should be well-done by 5-7 minutes...test a meatball by cutting in half.

Yield 2-3 panfuls of meatballs.

Cool on counter before storage (preferrably use glassware, not plastic).
Add to a red or brown rice, or whole grain pasta dish. Pack some as a snack on the go.
Portion out into single portion freezer bags, if you know you need to have meatballs handy for busy wknite dinners.
BON APETIT!!!

music.:breath workshop in WeHo (Sat 7/18)

Learn fun ways to integrate breath techniques from music, yoga, and other systems to help optimize your health!

* manage stress better
* relax tense muscles
* find stronger deeper abs
* gain coordinated strength
* improve your cardio fitness or yoga practice

come in comfortable exercise clothes and socks.
bubbles and balloons provided. laughter encouraged.

when :: saturday july 18
2:00pm-3:30pm
where :: humble abode spa
519 n la cienega blvd, suite 9
west hollywood, ca
all levels of fitness welcome.
bring a friend and get an extra raffle tix!

Save your spot by clicking here to register.


Check out the reviews
from the last workshop that was offered in West LA

How to prioritize when to buy Organic

While fresh seasonal wild/organic fruits and veggies are the best option, it's not always the realistic option. Whether you're prioritizing due to time or budget, here are some quick strategies to help optimize your health more easily. It needs to be easy enough so that you'll actually implement your healthier choices into your day-to-day lifestyle.

1) The freezer section has great options like Wild Boreal Blueberries, Organic Strawberries, Green Beans. And for some fruits and veggies, you don't need to prioritize them to be organic or wild. Having a stock of fruits and veggies on hand in your freezer increases your chance of more servings. And often, the frozen versions are great quality and a very positive option when you just haven't gotten to your grocery shopping!

2) If you went to the Farmer's Market and got overzealous and can't finish up your portions before it goes bad, package your fruits and veggies while they are still good and put them in the freezer for a different day! You might put the fruit in a smoothie, or the veggies in an egg scramble or mixed veggie sautee, and you will save yourself from wasting your Farmer's Market finds.

3) Prioritize buying organic for the "Dirty Dozen" list and go ahead and buy the conventional varieties from the "Least Contaminated" list.

This list below is known as the "Dirty Dozen" that you should avoid buying conventional and prioritize to buy Organic. According to the Environmental Working Group, common growing practices make these crops the most likely to contain pesticide residues:
Apples
Peaches
Bell Peppers
Pears
Celery
Potatoes
Cherries
Raspberries
Imported Grapes
Spinach
Nectarines
Strawberries

If organic produce is cutting into your overall budget, it's okay to prioritize a bit and use non-organic varieties of the fruits and vegetables listed below, which tend to contain the least amount of pesticides. You should still make it a habit to wash them thoroughly before eating or cooking to remove dirt and bacteria. According to the Environmental Working Group, these are the least contaminated fruits and vegetables.
Asparagus
Kiwi
Avocados
Mangos
Bananas
Onions
Broccoli
Papaya
Cauliflower
Pineapples
Corn (sweet, frozen)
Peas (sweet, frozen)

photo credit: Omer Kamran

Easy Strategies to Eat Well--Workshop This Thurs Apr 30 @ Blankspaces

Intro to Healthy Living

Get fired up with energy at our workshop on healthy living with Culinary Educator Amanda Cushman and Wellness Coach Jennifer Cheng. Learn easy techniques that you can implement into your every day for healthy living!

Thurs April 30
7:30pm-9pm
Hosted at BLANKSPACES in Miracle Mile
5405 Wilshire (Entrance on Cloverdale) ***
Games, shakes, and food provided. Networking and laughter encouraged.
For everyone from omnivores to vegans.

RSVP at
http://healthyliving-apr30.eventbrite.com

Breathing Workshop this Sat Apr 18!!

Use music techniques to breathe well!
Improve your cardio skills, heart health, ab strength, stress management, and yoga practice.

Bubbles and balloons provided. Laughter encouraged.

music.:breath
Sat Apr 18 11:30am-1pm
Hosted at Mosaic in W. LA (1950 Sawtelle Blvd, Suite 303, near Olympic)

Please RSVP at
http://musicbreath.eventbrite.com

=======
REVIEWS FROM WORKSHOP (update written Apr 24, 2009)

"I enjoyed the workshop. I used the 4 count in/out breathing when I went on my walk yesterday!"

"I'm learning to notice how I sit with my posture. I catch myself leaning forward towards my computer and I'm able to sit taller."

"The bubbles were a really fun way to help me focus on breathing."

"Wow, I feel my abs differently now."

Welcome Back! Start your January off with Health and Wellness!!

Move that booty! Burn off those holiday calories!
Stretch and breathe away your stress. Make a plan with a health coach to eat better!

It's not a just a workout--work out SMARTER with strength and a yoga mind.

Stress is the number 1 issue that stops your body from working efficiently and being pain-free.
Breath techniques and other exercises can help you manage your mind-body connection so you can feel stronger and better.

Find a workshop (see the left column) or set up your intro private fitness sessions.
Give a call and set up your free intro health coaching session.

TO a HAPPY HEALTHY and JOYOUS 2009!

Baby and Me Classes for December

Due to Holidays, we will have class for only 2 Wednesdays in December for BABY AND ME.

Bring your baby in a stroller and join us for a FREE class on
Wed Dec 3 and Wed Dec 10
10:30-11:30am
Palisades Park (south of Rose Garden on Ocean/Montana)

December classes are free, in the spirit of giving, with a request to kindly join the season of giving to "pass it forward" to a charity below:

* Support a local musical production "Sing for the Cure"(fundraiser for breast cancer research). A concert with stories of hope and healing.

* Donate to Project Angel Food

We look forward to meeting you and your baby. Feel free to bring a friend. Please RSVP so we can contact you with how to find us and keep to the small group max of 6 moms.