Featured Lifestyle

Cultivating a Positive Body Image

August 26, 2016
Body Image  copy

Body image is defined as “The subjective picture or mental image of one’s own body.” It encompasses one’s own ideas, memories, generalizations, beliefs and feelings surrounding their body. In essence, it’s how you feel in and about your body.

  • A negative body image includes a distorted perception of one’s own shape, feeling uncomfortable in your own body or feeling self-conscious or anxious about your body’s appearance. It also includes negative perceptions like the thin ideal;  the idea that an individual is only attractive when they obtain a certain body size. 
  • A positive body image could be described as a clear and genuine perception of your body’s shape, but it’s also more than that. It’s feeling confident and empowered in your skin, no matter its shape, blemishes, or past. It’s feeling free from the restraints of the thin ideal. You appreciate and celebrate your body for everything it does for you and place little emphasis on physical appearance, whether it be your own or others.

Body image affects everyone; male, female, young and old. In recent years, the media has waged a war on our individual body image. Research has increasingly demonstrated the media’s link to the thin ideal, and it’s seeping deeper into our society, affecting us more and more. According to the National Eating Disorders Association (NEDA):

  • 98% of american women are not as thin as fashion models
  • 42% of 1st-3rd graders want to be thinner
  • 81% of 10 year olds are afraid of being fat
  • 70% of 18-30 year olds don’t like their body
  • 60% of those in middle age remain unsatisfied
  • 50% of girls use unhealthy weight control methods such as skipping meals, fasting, smoking, vomiting, or laxative use.
  • 25% of pathological dieters progress to a full blown eating disorder. 

Letting go of the oppressive diet culture:

Diets hold us back on our journey to body positivity as they encourage a restriction mentality and hold food as a token object, one that can be taken away as a form of punishment. Food should never be looked at in this way. We should look towards each meal as a form of nourishment and act of self love. When we eat well and balanced, it is a form of self respect. When we use food as an object of control and degrade our bodies natural urges, that is when we begin to mistreat ourselves and fall into negative and oppressive patterns.

How does our body image affect our nutrition practice?

Our body image affects us in a multitude of ways; socially, emotionally, mentally and behaviorally. People with negative body images are more likely to develop an obsession with weight loss and will go to extremes to obtain their ideal body image. This can be in the form of food restriction, extreme dieting, exercising, etc. All of which can affect our nutrition practice and lead to an imbalance. When we eat and think only in terms of weight loss, we lose the connection between food and health. When we begin to manipulate food in unhealthy ways we look less for nutrients and more for low numbers. Low fat/sugar/calories does not mean it’s healthy and limiting calories does not ensure weight loss. When we think in these definitive ways we give into diet culture and fall out of balance with ourselves.

With a positive body image, one is able to truly cultivate a nutrition practice; one that is based on balance and nurturing each and every cell in your body. Emphasis is on natural and whole foods that will keep your body running smoothly from the inside out, not on low nutrition facts. Positive body image helps one accept what our bodies need to run properly and nourish it completely. Hunger is seen as a sign of self respect, not weakness. Body positive individuals listen to their bodies, understand what they need and accept themselves as they are. Giving up diets and prior idealizations, we are able to truly realize body love.

How to cultivate a positive body image:


We talk about cultivating a nutrition practice, but what about a self-love practice?

Begin with examining your own thoughts, beliefs, attitudes and prejudices about your own body, weight and eating patterns. Can you replace any negative thoughts with positive ones in your own daily life? Here are a few ideas to practice:

  • Practice mindfulness throughout the day, especially during meals and exercising. Eat mindfully, slowly, and in a calm quiet area. Pay attention to your food, thoughts, and nourishing yourself.
  • Think critically about what you see in the media and online. We are bombarded by so much information and images on a daily basis, it’s hard to take the time to examine what’s true and what’s false. 
  • Practice acts of self-love daily. From writing daily affirmations to practicing meditation to yoga and journaling. Find something you love to do and practice it daily.
  • Surround yourself with positive people that lift you up and encourage you to be your best possible self.
  • Wear clothes that represent your true authentic self. Find things that make you feel comfortable and happy.
  • Look at yourself holistically, you may be a work in progress, but that doesn’t mean you can’t love yourself along the way. 

Meal Meditations: 

Before your meal, try a sequence of Sun Salutations: 

Sun salutations are great to do before meals. Thank the sun, the earth, the soil, visualize your garden, a farm, the farmer, the plants growing, rain falling, seeds coming out of the ground + the energy that’s in your food. A lot of hard work has gone into your meal.


Right before your meal, try the Zen Meal Chant: 

First, let us reflect on our own work and the effort of those who brought us this food.
Second, let us be aware of the quality of our deeds as we receive this meal.
Third, what is most essential is the practice of mindfulness, which helps us to transcend greed, anger and delusion.
Fourth, we appreciate this food which sustains the good health of our body and mind.
Fifth, in order to continue our practice for all beings we accept this offering.

meal meditation


During your meal preparation +/or meal time, try a meal meditation: 

Connect with each ingredient in your meal. Observe it in its whole form, feel it, smell it, taste it and most importantly, connect to it. Read how to create your own meal bowls.

meal meditation 2


Books 

How to Eat by Thich Nhat Hanh

Mindful Eating by Rachel Bartholomew + Mandy Pearson

Light on Life by B.K.S. Iyengar


Mindful Moment with Dr. Mary: 

“Allowing for intuitive cooking means being Open, Relaxed, and connecting with the Creative part of yourself.

Open comes when we operate from a ‘judgment-free zone.’ Acceptance of others, of possibilities, of combinations, and of course — of ourselves.

Relaxation comes when one engages in self-care. More than adequate sleep, good nutrition, plenty of water, regular soaks, meditation, progressive relaxation, and exercise.

Creativity comes when you engage in self-acceptance and allow for things to flow.”

~ Mary Acunzo, Ph.D {we’ll be hearing more from Mary in the future!}

 

A special thank you to Olivia Eldridge, a Delicious Living Nutrition intern, for working on this post with me. Olivia is studying Psychology at Emmanuel College in Boston, MA with a strong interest in Eating Disorders and Nutrition. 

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with love

 

 

 

 

 

Featured Lifestyle

Spreading the Love: Bridget Pasalacqua

August 22, 2016
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This month, I’m happy to share my fifth interview with a mentor that is one of my best friends. There are many that challenge us to understand ourselves, grow our spiritual practices and cultivate our lives. This series is to share with you a few of my own personal mentors that whether they are aware of it or not, have made a huge imprint on my life, love and world. 

friend

: a person who you like and enjoy being with; a person who helps or supports someone or something (such as a cause or charity)

First, a little bit about our friendship. It started through her husband, an elementary school friend of mine. Mike Pasalacqua was in a band called Bogged Down, and let’s say I was a “big fan”, pretty much groupie status. As I made it to the front of the stage every show, I was surrounded by all of the girlfriends of the band. They made me feel like I was supposed to be there. This show experience created an instant sense of community through music, which became a valuable tool of mine. Every year, our friends come together to travel to the Catskills to the Grey Fox Bluegrass Festival. Bridget and I have bonded through music, growing as individuals, food, gardening, loving life and building our lives everyday. She’s my soul sister. 

 BP1

What has been your journey into what you do?

In hindsight, becoming a nurse was more of a calling than a choice for me. I have worked in several nursing settings such as geriatrics, med-surg and oncology. My mother is a nurse as well and her work ethic is inspiring. Advocating for those in unfortunate situations, is a privilege. Today I am working, as a Case Manager, with an incredible and intelligent team of Registered Nurses and Social Workers. Many are also mothers. The support and life experience they provide is an essential part of doing my job. The obstacles our team faces vary from social to financial issues. Treating each case individually and holistically is key. Working as a Case Manager has opened my eyes to issues in health care such as, the complicated world of health insurance and the economy’s impact on health care.

What have you cultivated along the way? 

Witnessing a multitude of health problems in patients has led me to cultivate a strong connection with nature in order to maintain my health and the health of my family. Living in harmony with the seasons by seeking local produce and honoring natures gifts is very important to me. I have observed the chaos of modern day living and its affect on our health as individuals and society. I have found that actively seeking a mind-body-spirit connection is a beautiful way to live. I too lose myself in the fast passed pressures of life. Cultivating healthy relationships, recipes and body image is a priority. Even more so now that I have a daughter.

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What inspires you?

I am inspired by art, music, nature and inspired most by those who stand up for what is right. By this I mean those who seek truth and aren’t afraid to point out problems as long as the next step is a solution. Together we can do anything! I am blessed to have so may inspirational people to look to. From well known role models such as Jane Goodall to those closest to me such as my husband He manages to work a full time job, come home and work in the garden, brew beer and bee keep to keep us connected with our food and its healing properties. That’s inspiring. The look on my daughters face when she discovers something new, that’s inspiring. How we live is how our children are taught. There is nothing that inspires me to live well more than my daughter.

What are the biggest things youve learned? 

I’ve learned that if you feel passionately about something whether it is art, music, food, the environment, social-economic issues go with it. Follow it. Discuss it. Support it. Perhaps not only are you seeking it but it is seeking you.

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What are your intentions? 

My intentions include making this world a better place for our children. I intend to teach the importance of being connected to and respecting our environment. I intend to practice supporting local farmers, businesses who support fair trade and environmentally friendly products. I intend to support progressive ideas rather than regressive ones. I intend to act out of love rather than fear. I know my daughter is watching. Just the other day I caught her mimicking my yoga poses and deep breathing. She is only 16 months old! I intend to celebrate life with music, good food and friends. I intend to speak out against corporations that continue to put harmful ingredients in our everyday products. Awareness is key. I intend to do all I can to help patients have safe transitions home and will do all in my power to provide them with affordable medications and services. We live in a time where often the best treatment is erroneously unaffordable. I intend to do all I can to make sure everyone has access to quality health care.

How do you feel about your energy?

As far as my energy’s goes, if you read the last paragraph you might say its intense. For the most part I feel that my energy is good. I try to be aware of it and I do hold the belief that it is directly responsible for what comes back to me. In physics energy is a property of objects that can be transformed. I find it interesting that it doesn’t die. Energy can only be transformed. I like to combine science with my spirituality. I suppose that’s part of being a nurse. Our energy is the most important element in shaping our lives. This is why how we fuel it is so important. Conceptualize food on a cellular level. Is the energy provided by an animal that was raised in a small cage or crowded pen and fed GMO wheat with antibiotics equal to the energy provided by an egg laid by your neighbors chicken who roams freely and eats pesky grubs? Choose your fuel. Make no mistake, I will be buying eggs from my neighbor.

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What is your relationship with food? 

I have become very connected to my food. I seek whole food without strange, unpronounceable ingredients. Time spent in my kitchen experimenting with recipes is sacred. Sharing food with friends and family is a blessing. I have made a habit of baking vegan cookies for my daughter. She enjoys watching and licking the spoon and they make a great on the go snack. I don’t partake in supporting the industrialization of our farms. I wasn’t always this way. In the 90s I was all about diet coke and fat free foods. I was overly concerned with being thin and body image. When we step away from commercialized products and seek real nutrition, our lives and energies improve tremendously. I have never felt better. This is a direct result of my relationship with food. Many say, “I cant afford to eat like that”, referring to the avoidance of processed foods. The truth is, we cant afford not to. The long term affects of consuming processed foods and industrialized animal products are devastating not only for the individual but for the environment.

What’s your favorite meal to create for yourself or others or both?

My favorite food to prepare goes with the seasons. In the spring its roasted asparagus. Summer comes and its Swiss chard and fresh eggs, strawberries in salads and blueberry cobbler. In the fall its apple crisp. Winter comes and its savory stews.

BP2

Who are your favorite teachers? why? 

The best teachers are the ones that lead you to the lesson but do not tell you what to think. Bonnie Jefferson is a retired BSN, RN and Patient Care Director that I had the privilege of working under. I believe that we hold many of the same beliefs. She taught me that kindness is more effective then sternness or the infliction of feat will ever be. She is a great leader and role model.

What is your vision board for 2016? 

I plan on remaining true to myself and enjoying the remainder of 2016. Time with family and friends is most important. I plan on watching my daughter grow and learn. I plan on learning with her. What’s better than seeing the world through a child’s eyes? If time provides blogging about being a working mom while homesteading is something I am interested in.

BP3

What’s your favorite book and why?

As far as reading goes, I wish I did it more. My favorite book right now is, Animal Vegetable Miracle by Barbara Kingsolver. It was introduced to me by Mary Jo Feresten an RN Case Manager that I admire for her class, intelligence and kindness. She has raised some very successful children. It is a book about eating with the seasons and is written with passion. I keep, Awakening the Buddha Within by Lama Surya Das at my bedside. A friend, Evan Small who is spiritually focused and lives a lifestyle that most can only dream of, let me borrow it over ten years ago. I couldn’t wait to introduce it to my father who believed that, “Jesus was hip to Buddha.” When my father died, my husband, then boyfriend gave it to me. It really brings the reader inward. I enjoy anything that is thought provoking.

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How do you balance your life? 

Finding balance is challenging. I work 32 hours as a RN Case Manager and have a home, two acres, 16 month old, wheaten terrier, multiple gardens and bees. In order to maintain any kind of balance I must plan ahead. The most important part of my day could very well be that short window of time I’m up before my family. That’s time for coffee and meditation. It helps with balance. Staying inspired also helps keep me balanced.

How do you practice mindfulness?

Mindfulness and balance are two things I’m constantly striving for and admittedly not always able to achieve. Being mindful definitely takes practice. I try to stay present and live in the moment. If my mind spends too much time in the past or future I find myself losing balance. Incorporating yoga and/or meditation into my daily practice has proven to be beneficial. Mindfulness is a daily practice.

BP9

What are some thoughts you’d love to share with others?

I would like to thank my dear friend, teacher, road trip, live music companion and local food enthusiast, Nicole Cormier RD, for providing me with the opportunity to answer some of her questions. She is a constant inspiration.

Connect with Bridget: 

Facebook
Instagram

Thank you for letting us Spread the Love with this month’s inspirational interview. Look forward to next month’s interview with love from, Shawn Vecchione. Let’s learn to love and be ourselves with the help of each other!

with love

Featured Lifestyle Recipes Travel

Off the Grid Newfoundland

August 15, 2016
Newfoundland

In November 2015, Shawn + I traveled along the shoreline of Newfoundland for 3 weeks. Newfoundland is a coastal region along the Atlantic, northeast of Maine and Nova Scotia. Much like Cape Cod, the climate is mild and ever-changing. It is famous for its vast landscapes and endless natural beauty. I had a blast posting our new food experiences through social media while traveling off the grid. 

Our Bed

I am excited to share this experience with my readers as a real-life example of how to cook and eat intuitively with the materials around you. I packed a drawer full of supplies (see the picture below for an example of what I brought) and was limited only by my creativity. In addition to these staple foods, I sought out local food sources and harvested wild ingredients. The possibilities of edible plants found in Newfoundland include lots of wild berries, like cranberries, blueberries + partridge berries, several varieties of mint and much more.

Newfoundland Pantry

I did most of my cooking in a cast iron pot and skillet, using a fire as well as a propane burner. I hope this will inspire you to embrace the resourcefulness wherever you are and find intuitive cooking to be an enjoyable process. Sometimes the best method is the simplest method! 

Wild Blueberries

After harvesting blueberries for hours on end, I could incorporate them into our morning routine as much as I wanted. Below are some of our breakfasts you can use as inspiration. 

Buckwheat Blueberry Pancakes
These were a definite favorite breakfast for us. First I made a batch of small round pancakes, however because I only brought a wooden spatula, it was slightly challenging to get a clean flip. So, for the rest of the batter, I made one large pancake that almost filled the skillet. Huge success!! I was asked to repeat this breakfast several times throughout our trip. 
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Ingredients
  1. Lots of Blueberries (use your intuition)
  2. 1 cup buckwheat flour
  3. 1 tablespoon Chia Seeds
  4. 1 tsp Baking Powder
  5. 1/4 tsp Cinnamon + Nutmeg mix
  6. 1 cup of Coconut Milk
  7. 2 TB Coconut Oil
  8. Drizzle of Maple Syrup
Instructions
  1. Mix chia seeds, baking powder, cinnamon + nutmeg and buckwheat flour in a small mixing bowl. Then, mix in coconut milk + blueberries. Melt coconut oil in a skillet, then drop 2 TB of batter into the pan. Let brown on one side, then flip. Drizzle with maple syrup.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

 Chia Seed French Toast

Chia Seed French Toast
Okay I lied. This was Shawn's favorite recipe. He specifically asked me to mention that he is a "French Toast Guy" + these blew him away.
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Ingredients
  1. 2 slices of Sourdough Bread, sliced in half
  2. 2 TB ChiaSeeds
  3. 1/4 tsp Cinnamon
  4. 1 cup CoconutMilk
  5. 1 TB CoconutOil
  6. 1 TB MapleSyrup
  7. 1/2 cup Blueberries
Instructions
  1. Mix chia seeds, cinnamon + coconut milk in a small bowl. Melt coconut oil in a cast iron skillet over medium heat. Dip each slice of rye front and back into the mix, then place into skillet. Cook until crisp, then flip to repeat on the opposite side. Add maple syrup + 1/2 cup berries.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
Hibiscus Sun Tea
This was a tea we brought from home that was just sitting in the pantry. You can choose any tea of your choice to lay out in the sun and enjoy over ice or as is. I heated ours up a couple chilly afternoons. 
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Ingredients
  1. 5 tsp Hibiscus Petals
  2. 1/2 gallon Fresh Spring Water
Instructions
  1. Simply let sit out on a sunny day until tea is a desired taste. It takes between 2 - 4 hours. You can use a reusable tea bag or strain the petals after the tea has brewed.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

 Before traveling, we harvested everything we could in our garden to bring with us. We were able to take some peppers, eggplant and kale. 

Curry Vegetables

Garden Vegetable Curry with Sweet Brown Rice 
This was one of my favorite recipes that I was able to incorporate some vegetables from home + some found at the farms in Newfoundland.
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Ingredients
  1. 2 cups of canned Organic Garbanzo Beans, rinsed
  2. 1 Red Bell Peppers
  3. 1 Yellow Bell Pepper
  4. 2 Carrots
  5. 1 Delicata Squash
  6. 2 Potatoes
  7. 1/2 Onions
  8. 1 cup Yellow Beans
  9. 1 cup Eggplant
  10. Parsley for garnish
  11. Basil for garnish
  12. 1 can of Organic Coconut Milk
  13. 2 heaping spoons of Curry
  14. 2 heaping spoons of Coconut Oil
  15. 1 cup of Sweet Brown Rice
Instructions
  1. Cook rice in 2 cups of water until tender. Saute all vegetables in coconut oil until tender, then add coconut milk, curry and beans. Top with parsley + basil.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

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Sunshine Squash Hot + Sweet Soup (wing it!)

Guide: Sweet Brown Rice, Sunshine Squash, Delicata Squash, Balsamic Sweet Peppers, Parsley, Bok Choy, Basil, Vegetable Broth, White Beans, Bragg’s, Coconut Oil.  

 

Sunset

 

Newfoundland Wild Salmon Steaks
Most of the licensed fishermen use gill nets to harvest their yearly quota. We were gifted a whole salmon that was accidentally harvested with this year’s cod collection. Lucky me! 
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Ingredients
  1. 1 TB Bragg's Amino Acids
  2. 2 TB Olive Oil
  3. 1 Salmon Steak
Partridge Berry Sauce
  1. 1 TB Coconut Oil
  2. 2 TB Raw Honey
  3. 1/2 tsp Bragg's Amino Acids
  4. 1/2 cup Partridge Berries
  5. dash of turmeric
  6. dash of arrowroot for thickening
Instructions
  1. Pan-sear over medium heat in Olive Oil with Bragg’s Aminos until cooked through, about 5 minutes on each side. In a small pan, heat honey, Bragg's and berries over medium-low heat until sauce consistency. Then, top salmon with sauce.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

 

Lentil Pepper Stew
Most nights I was preparing dinner with my headlamp.
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Ingredients
  1. 1 cup Whole Blue Lentils
  2. 1 Red Bell Pepper
  3. 1 Yellow Bell Pepper
  4. 1 cup Yellow Beans
  5. 1 Zucchini
  6. 1 Asian Eggplant
  7. 1/2 Onion, chopped
  8. Parsley to garnish
  9. Basil to garnish
  10. Swiss Chard, chopped to garnish
  11. 4 cups Vegetable Broth
  12. 2 TB Red Palm Oil
  13. 2 TB Bragg’s Aminos
  14. 1/4 cup Safflowers
  15. 2 TB Cumin
Instructions
  1. Saute onion in 1 TB red palm oil, then add all vegetables until slightly tender over medium heat. Add broth, aminos, spices + lentils, then simmer until lentils are tender. Garnish with basil, parsley + swiss chard.
Notes
  1. NOTE: these safflowers are not spicy like threads of saffron. They have a sweeter taste and a floral scent to them.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

Partridge Berries

Before we were heading over to our friend Glen’s house for me to prepare our Salmon feast, I harvested a huge bowl of wild partridge berries to use throughout the meal (salmon glaze, millet dish & a berry crisp). Glen shared that his mother used these berries in her well known, Partridge Berry Pudding. It is definitely a more tart tasting berry compared to the native blueberry. It almost reminds me of a smaller cranberry and often grows in similar locations. 

Newfy Vegetables

The potatoes + carrots were grown in a local’s garden that was shared with us for this meal. Bob, the grower, experienced a huge variation in the size of his potatoes + carrots from year to year. I have to say that they were the sweetest carrots I’ve had compared to during a summer season. The growers here did experience a abnormally cold July, which affected this year’s crops. However, may be the reason for a sweeter carrot. 

Berry Crisp

Partridge + Blueberry Crisp – (wing it!)

Partridge Berries, Blueberries, Raw Honey…. and for the topping…Oats, Chia seeds, Maple Syrup + Cinnamon & Nutmeg Mix. 

Shawn and Tanka

Basil, Gorgonzola + Tomato Grilled Cheese (wing it!)

Sourdough Bread, 2 TB Gorgonzola Cheese, 2 Slices of Heirloom Tomato + 4 Basil Leaves grilled in a cast iron skillet with red palm oil.

Bleu Cheese Grilled Cheese

Cumin Potato Egg Scramble

Peppers, Onions, Potatoes, Cumin, Eggs, Coconut Milk scrambled in a cast iron skillet – A definite one skillet comforting breakfast when the wind is howling.  NOTE: I found it challenging to find local farm fresh eggs at first. However, after asking around I was able to find a local grower that uses all sides of his yard for growing and also had a pristine chicken coop. Score! 

Spicy Eggs

 

Chili

Garden Vegetable Chili

Guide: 1 large jar Web of Life Heirloom Tomatoes, 1/2 jar of Appalachian Naturals Salsa, 2 TB Nobska Farms Hot Sauce, dash Cayenne Pepper, 1 tsp Cumin, Vegetable Broth, 2 heaping spoons of Red Palm Oil, Red, Yellow, Green & Purple Peppers, Yellow Beans, Onions, Delicata Squash, Potatoes, Carrots, Kidney, White + Black Beans

Chili

Fire

Chili

Newfoundland Crab season is in the Spring, however we were so excited to be gifted some that was harvested in season from our local friends. I steamed the thawed crab over the fire in a cast iron skillet. I used a tiny bit of water, hoping not to lose any of its sweet flavor.  It was served with the leftover roasted roots, partridge berry millet that was soon turned into another curry flavored side. I added a can of organic coconut milk, 1 TB Coconut Oil & 1 heaping spoon of curry. This is a great strategic addition to a range of leftovers when camping. 

King Crab

Cod Season is in the Summer months. According to one of my interviews, there are three different licenses Newfoundlanders can carry. They vary in the quota they are allowed to harvest per year. One of the fishermen we spent time with has the lower amount in pounds allowed, however is able to make a living as a fisherman with taking on several part-time work over the years at a local nickel factory and electrical jobs in his area. 

Morning Coffee

Moose hunting season was open during our visit. As we drove in line for the ferry to cross over the ocean into Newfoundland, we saw several hunters in their travels with huge refrigerator systems in the back of their trucks. We were given some local moose meat that was made into sausages and some that was jarred from the beginning of the season. Moose seems to be a sustainable part of the food system, where there are an abundance of these animals around Newfoundland. According to one of the highway signs, there were over 600 car accidents involving moose over the course of last year and over 20 deaths. 

Moose and Potatoes

Local Moose Sausage + Potatoes in a cast iron skillet with a spoonful of olive oil and a teaspoon of my go to Red Door Seasoning. The moose sausage was surprisingly tasty with a little bit of spice to it and reminded me of venison. 

Walks

A local retired couple, Bob & Marg, spend a lot of their time pickling beets, making apple butter + canning moose + even seal. They shared several of their products with us to use throughout our trip including a bottle of Apple Wine, which I was warned to drink slowly (It’s not your average wine in the liquor store). 

Beets  

A local favorite dish is called, Cooked Dinner or Jigg’s Dinner. Similar to our New England “Boiled Dinner” around St. Patrick’s Day, they use their traditional vegetables, cabbage, carrots, turnips and potatoes. The meal is started with a portion of salted beef that is purchased in a bucket. Typically, it is started at 8am in the morning by simmering the salted beef in a pot of water. The first pot of water is dumped and a second is used to continue the flavor process with less sodium concentrated. After a couple hours, the vegetables are then added to the pot to absorb the flavor and cook for a few hours. The next step is adding split peas, which is called pea pudding. It is often served with some type of meat, such as chicken, beef or pork and lots of gravy. 
 

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Below is a blueberry duff, which is a type of steamed pudding, boiled in a cotton bag in the same pot with the vegetables and salt beef in traditional Newfoundland Jigg’s Dinner. 

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Seabuckthorne is a berry that has been known for its rich source of antioxidants. A local was given a batch to freeze and add to his morning smoothies. These beautiful yellow berries are pretty tart, but a small and juicy. 

Seabuckhornes

There are several fruit trees that have grown well here in Newfoundland. A local’s father has developed quite an interest in caring for his fruit trees, including apple, plum and pear trees. 

A spontaneous shoreline rock excursion lead us to an insanely delicious meal for dinner. One of my favorites for sure. We searched in each crevasse in the pools of salt water at low tide. The time Shawn doesn’t surf in this area, due to the reef being dangerously exposed. We found adorable starfish and edible sea urchins, snails and mussels.

Snails

Escargot is a great protein that can be harvested and prepared in minutes. Although you can eat them raw, I prefer to steam them, then simply pull the meat out with anything the size of a toothpick. 

Sea Urchin

We filled our basket with an abundance of protein while tiring ourselves out, jumping from rock to rock. I made a delicious local cabbage salad with radishes from home, added a quartered artichoke hearts, sea salt, fresh ground pepper, then topped it with our steamed sea urchin, mussels and escargot with a balsamic dressing. 

foraging

Sea Cabbage Salad
A fun foraging afternoon inspired this salad that I'll definitely be making at home in the future.
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Ingredients
  1. 1 cup cabbage, shredded
  2. 1 radishes, sliced
  3. 1/2 cup artichoke hearts
  4. dash sea salt
  5. dash ground pepper
  6. 1/2 cup mussels + escargot, steamed
  7. 2 TB Balsamic Dressing
Instructions
  1. Prepare a salad style bowl using all of the above ingredients. Top with mussels + escargot for protein.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

During an off-trail adventure, we ran into a blackberry patch, which was the perfect afternoon snack to load up. 

Blackberries

A near by running river and fresh water pool has been our go to spot for cleaning up throughout the camping trip. During my several minutes of convincing myself to dive in, I spotted a raspberry patch on the side of the pool. 

Cumin Cabbage + Carrots with Raisins over Spaghetti Squash

1 can of Organic Coconut Milk + 4 TB Cumin, Carrots, Cabbage, 3 TB Organic Raisins, 1 TB Turmeric, dash of Sea Salt, 1 TB Bragg’s Aminos, 1 cup Millet, 2 Potatoes, 1 cup Sunshine Squash, 2 Onions, 2 cups Vegetable Broth. 

Spaghetti Squash Curry

Love

 

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Vegetables

 Sautéed Beets + Artichokes on Toast

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Barns

 

Waterfalls

 

Breakfast

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Simple Cabbage Salad (wing it!)

Guide: purple cabbage, carrots, onion, beans, olive oil, spices, herbs + a local relish! 

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We couldn’t go the trip without a classic PB + J! (local jam + natural PB)

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Thank you for following! 

Nicole + Shawn

Featured Recipes

Sprouts

May 26, 2016
sprouts

Sprouts are the first shoots of a plant and are tender, delicate, tasty, and highly nutritious.  They are new life awakening.  Once sprouted, our bodies can better absorb essential nutrients like iron, calcium, amino acids, B vitamins, and vitamin C.  When plants are sprouted they are also easier to digest, in their simple sugar and amino acid form.  Sprouts are delicious any time of the year but make for a great source of nutrients and freshness during the early Spring months.  Early Spring gardening is about hardy greens and delicate sprouts, providing the bare essential nutrients needed for keeping our bodies ad minds healthy when fresh food, sunlight, and movement are in shorter supply.

sprouts

You can purchase sprouted grains at various food stores but you can just as easily do it yourself!  It’s an easy process, offers you fresh and healthy food, and can be a fun project to try.  Sprouts are so good because the biochemical changes that occur during the sprouting process allow them to be more digestible and increase their vitamin content.  For example, the sprouted mung bean has the simple carbohydrate content of a melon, the vitamin A of a lemon, the thiamin of an avocado, and the list goes on.

sprouts

You can sprout many things! Try grains, seeds, or beans.  For grains, first, find the whole grain you’d like to try sprouting.  You can choose any that still has the germ and bran and has not been altered yet.  For example, amaranth, barley, buckwheat, corn, einkorn, farro, kumut, millet, quinoa, rice, rye berry, sorghum, spelt, or wheatberry all will do the trick.  Try these simple steps:

What to gather: 

1-quart mason jar
Cheese cloth or screen (to allow water and air through)
Metal band or rubber band to secure cover
½ cup of grain
Water

1. Rinse and drain the grains
2. Place the grains in a bowl of water, covered a couple of inches, and soak overnight to release enzyme inhibitors
3. Drain the grains and rinse again with cool water
4. Place the grains in the jar and cover
5. Turn the jar upside down and angled  so that air can circulate in and water can drain out
6. Every 12 hours or so rinse the grains with water, drain, and return to the upside-down position
7. Continue step 6 until your grains have sprouted, rinse again, store in the refrigerator, and enjoy!

You can also try sprouting seeds and beans with a similar process! To calculate your bean-to-sprout ratio follow these simple guidelines:

1 lb of small seeds = 20 liters
1/4 cup of beans = 1 liter

TIP: Use 1 TB of seeds OR 1/8 cup of beans to make 2 cups of sprouts

Lentils

Now, you can sprout pretty much anything- try one of the following: alfalfa, broccoli, sunflower, radish, lentils, mung beans, peas, arugula, beets, adukzi beans, clover, mustard, garlic chive, garbanzo, cabbage, quinoa, pumpkin, hemp, chia, garlic, or leeks.

1. Fill a mason jar or bowl with cool water and soak your beans or seeds for 4-12 hours, covered with a cloth
2.Rise and drain with cool water, cover with a cloth, set in a dark place for 2-5 days, rinsing and draining every 12 hours
3. After 3-5 day when sprouts are desired height, set in the sunlight for a day to increase the chlorophyll content
4. Harvest when sprouts are 1-2 inches long with delicate green leave; enjoy within 4 days 

Any of these sprouts can be added to salads, soups, stir-fry’s for a yummy taste, texture, and health boost.  Think outside the box and try your newly sprouted grains at all meals of the day, even dessert! You can also bake with them, dry them, or make them into flour.

Beans

FOOD SOAKING TIME  SPROUTING TIME (days)
Almonds 8-12 No Sprouting (if pasteurized) 3 Days (raw)
Adzuki Beans 8-12 4
Amaranth 8 2-3
Barley 6 2
Black Beans 8-12 3
Brazil Nuts 3 No Sprouting
Buckwheat 6 2-3
Cashews 2-4 No Sprouting
Garbanzo 8 3-4 
Flaxseeds ½ No Sprouting
Hazelnuts 8-12 No Sprouting
Kamut 7 2-3
Lentils 7 2-3
Macadamias 2 No Sprouting
Millet 5 1
Mung Beans 8-12 4
Oat Groats 6 2-3
Pecans 6 No Sprouting
Pistachios 8 No Sprouting
Pumpkin Seeds 8 3
Radish Seeds 8-12 3-4
Sesame Seeds 8 2-3
Sunflower Seeds 8 1
Quinoa 4 2-3
Walnuts 4 No Sprouting
Wheat Berries 7 3-4
Wild Rice 9 3-5

Try out some of these recipes, great ways to enjoy these gorgeous little sprouts!  

Shiitake Lettuce Cups
You may intuitively create your own lettuce cups. Bring together a protein with your choice of seasonal vegetables. You may also like to add 1/2 cup of cooked grain to each serving.
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Ingredients
  1. 1 cup Shiitake mushrooms, sliced
  2. 1 TB Srirachi sauce
  3. 2 TB Unfiltered Apple Cider Vinegar
  4. 2 TB Bragg's Aminos
  5. 2 TB Dijon mustard
  6. 1 block Tempeh, crumbled
  7. 1 cup Broccoli Sprouts
  8. 1 TB Coconut Oil
  9. 1/2 cup Shredded Carrots
  10. 1/2 cup Onions, sliced
  11. 1 TB Sesame Oil
  12. 1 head Boston Lettuce
  13. 2 cloves garlic, chopped
Instructions
  1. In a large frying pan, heat palm oil and sauté tempeh, mushrooms, onions, srirachi sauce & garlic. Cook for 10 minutes, covered. In a mason jar or small bowl, mix dressing using tamari, mustard, vinegar & sesame oil. Place tempeh mixture into each lettuce cup, then drizzle dressing and top with carrots & broccoli sprouts. To finish, drizzle more srirachi sauce. Serves two for dinner or four for an appetizer.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
Fresh Shrimp Vegetable Spring Rolls
You can also intuitively design your own spring rolls with a different protein and vegetables with what you have in your kitchen.
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Ingredients
  1. 8 spring roll rice papers
  2. 16 shrimp, sautéed in red palm oil
  3. 1 cup pea greens or any greens
  4. 1 cup chinese rose radish sprouts or any sprouts
  5. 1 cup carrots, shredded
  6. 1/2 cup mushrooms, sliced
  7. 1 cup asparagus, chopped
  8. 1/2 cup water chestnuts, sliced
  9. 12 fresh mint leaves
Instructions
  1. Fill a large mixing bowl with warm water, then submerge one paper into water until it feels extremely flexible. Remove from water and let drip over bowl, then place onto cutting board. Lay mint leaves in a row horizontally across. Top with all other ingredients, accept shrimp. Lay shrimp in a row horizontally across. Pull inwards both sides, then lift side closest to you, folding it over in the opposite direction until it creates a roll shown in picture.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

 Or just a simple Sprouted Sandwich:

1 cup of sprouts
1 TB Avocado
2 TB hummus
1 fried or poached egg
2 slices of homemade Sourdough or a Sprouted Grain Bread

with love

Featured Lifestyle Recipes Videos

Spring Seasonal Picks

May 23, 2016
Fiddlehead

One word you will see repeated throughout Nutrition from the Ground Up is practice — the beauty of this approach is that it is shifting your relationship with your food, which will happen over time. Picking out a few in-season fruits and veggies to have on hand and incorporate into your recipes as substitutions is an excellent way to develop your intuitive cooking practice without becoming overwhelmed. Here are a few foraged items that you could experiment with this Spring for FREE

Fiddleheads

Fiddleheads: 

  • Benefits: High vitamin A, Niacin, Phosphorus, Iron + Vitamin C
  • Storing Guide:  Store in the refrigerator in a container or bag for up to a week or blanch and freeze. 
  • Tips: Blanch for 1 minute. Saute in olive oil or coconut oil + add to 1/2 cup cooked grain/potato + protein. 
  • Note: only available in April + May. 

Hana Rose

for·age – (of a person or animal) search widely for food or provisions.

Garlic Mustard

Garlic Mustard: 

  • Benefits: Vitamin C, Fiber + carotenoids
  • Tips: Sauté in olive oil or coconut oil. For a meal, be sure to pair with vegetables, 1/2 cup cooked grain/potato + a protein. Chop + add to salads
  • Storing Guide: Keep in a vase of water 
  • Note: Harvest upper stem, leaves + flowers.

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Dandelion Greens: 

  • Benefits: Vitamins K + A & C. Heals, purifies your blood + settles digestion. 
  • Tips: Blanch in boiling water for 20 to 30 seconds. Add to anything, eggs, stew, salad, casseroles or sauté with olive oil or coconut oil. For a meal, be sure to pair with a potato or grain + a protein. 
  • Storing Guide: Rinse gently, pat dry, and store them in plastic bags in refrigerator drawer
  • Note: part of the Sunflower family 

Check out Nicole Cormier on Vimeo for more collaboratory videos. 

with love

 

Featured Lifestyle Recipes

Sourdough

May 7, 2016
Sourdough

A little history about my own digestive issues…I was diagnosed with Irritable Bowl Syndrome since I was 8 years-old. Stomach aches, bloating, distention and long sessions in the bathroom all by myself. As I became Registered Dietitian and created my own nutrition practice, I was able to manage my IBS symptoms through balancing what I chose to eat. As many of you know, I love to cook intuitively with vegetables, fruits, grains and proteins. However, when it comes to baking, well, it’s never been my strong suit. Partly, because I was afraid of feeling sick. I’ve now learned how to incorporate sourdough into my nutrition practice and I’m loving it! 

I’d like to dedicate this post to my friend Tara Laidlaw on Camp Burgess Farm, who was generous in providing me with her family’s fifth generation sourdough starter from San Fransisco, California. Recently, I also received another sourdough starter from my friend, Becky Nadeau (my wedding planner) from Berkshire Mountain Bakery.  They are featured in my new favorite documentary series, Cooked

 


A little bit more about sourdough:

Sourdough is not your typical bread product compared to most. It is made by a long fermentation of dough often derived from generations ago and is the traditional preparation of grains. However, you can create your own sourdough starter using flour and water. The fermentation process uses natural occurring lactobaccilli and yeast. Like many traditions, there are several methods to follow. 

Why do people become attached to their sourdough starters? I had the opportunity to receive a San Fransisco Sourdough starter from a friend, Tara Laidlaw. This starter has been in her family for generations. I automatically felt a level of responsibility. After researching how to care for my starter, I realized, like many do, this “thing” deserves a name. After all, its going to be hanging out in my kitchen, I’m going to be feeding it and it’s going to allow me to bake with it. This was the beginning of a new relationship with “Walter” or “Wally”.  We named our new starter from Berkshire Mountain Bakery, “Susie.” 

Some common practices for serving your starter refreshments or feedings is to use Unbleached, Unbromated Flour and Unchlorinated Water, pay attention to Temperature. To learn more, visit www.CulturesforHealth.com.

Sourdough is a stable culture of lactic acid bacteria and yeast in flour and water with a few health benefits and a mild sour taste.

Potential benefits of sourdough:

  • Easier to digest
  • Lactic acid creates an ideal pH to decrease phytates, which can block the uptake of critical minerals like calcium, magnesium, copper and zinc.
  • Increased amounts of zinc, iron, magnesium, copper and phosphorus
  • Breakdown of gluten and predigestion of starches
  • The acetic acid which is produced along with lactic acid, helps preserve the bread by inhibiting the growth of mold


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Ingredients:

Leaven:
1/4 cup Sourdough Starter
1/2 cup Flour
1/3 cup Water

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Dough:
2 1/2 cup spring water
5 1/2 cups Whole Spelt Flour
1 1/2 tsp Sea Salt

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In a mixing bowl, fluff whole spelt flour. Add 1 tsp of Sea Salt to flour and mix. Pour flour and salt mixture into the sourdough, add water and mix until you end up with your sourdough ball.
Place into a bowl and cover for up to 4 hours. To fold, pick up the dough, stretch and then fold the dough. Stretch again in the opposite direction. Do this 4 times. Place back into bowl and cover for 1/2 hour. Complete this 6 times (2 1/2 hours). Let sit undisturbed for 1 hour.

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Gently, divide the dough into 2 balls using a small amount of flour. Let them rest for 30 minutes. Fold each of the loaves again. Place the loaves into bowls and cover, then allow it to sit 3-4 hours.
Preheat your oven to 500 degrees. Place an empty dutch oven with lid on for the last half hour. Pull the dutch oven out of the oven and gently transfer the dough from the colander. Put the lid back on and return to oven and bake for 20 minutes. Remove the lid and allow to bake for 10 additional minutes. Let cool before slicing.

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Don’t forget to save 1/4 cup of sourdough starter for your next batch. You can also save a few extra 1/4 cup sourdough starter jars for your friends!

Sourdough Spelt Bread
This is my simplified method of making sourdough, however to find more details visit: http://www.thekitchn.com/how-to-make-sourdough-bread-224367.
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Leaven
  1. 1/4 cup Sourdough Starter
  2. 1/2 cup Flour
  3. 1/3 cup Water
Dough
  1. 2 1/2 cup spring water
  2. 5 1/2 cups Whole Spelt Flour
  3. 1 1/2 tsp Sea Salt
Instructions
  1. In a mixing bowl, fluff whole spelt flour. Add 1 tsp of Sea Salt to flour and mix. Pour flour and salt mixture into the sourdough, add water and mix until you end up with your sourdough ball.
  2. Place into a bowl and cover for up to 4 hours. To fold, pick up the dough, stretch and then fold the dough. Stretch again in the opposite direction. Do this 4 times. Place back into bowl and cover for 1/2 hour. Complete this 6 times (2 1/2 hours). Let sit undisturbed for 1 hour.
  3. Gently, divide the dough into 2 balls using a small amount of flour. Let them rest for 30 minutes. Fold each of the loaves again. Place the loaves into bowls and cover, then allow it to sit 3-4 hours.
  4. Preheat your oven to 500 degrees. Place an empty dutch oven with lid on for the last half hour. Pull the dutch oven out of the oven and gently transfer the dough from the colander. Put the lid back on and return to oven and bake for 20 minutes. Remove the lid and allow to bake for 10 additional minutes. Let cool before slicing.
  5. Don’t forget to save 1/4 cup of sourdough starter for your next batch. You can also save a few extra 1/4 cup sourdough starter jars for your friends!
Adapted from The Kitchn
Adapted from The Kitchn
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
sourdough 7

 

Featured Lifestyle

Skincare Ingredients

May 6, 2016
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Beautycounter

In my nutrition counseling, I encourage my clients to think, “If you don’t know what an ingredient is, your body won’t either.” In choosing skincare, it’s a little bit more complicated, because many of the ingredients may easily be naturally foreign to us. In knowing that our skin is our largest organ and absorbs toxins from anything we choose to apply, I decided to look for some answers and support. Here are some simple facts:

  • The United States has not passed a federal law governing the cosmetics industry since 1938.
  • The US has banned or restricted only 11 ingredients to date, while the European Union has banned close to 1,400.
  • Beautycounter has banned over 1,500 ingredients from our products.

Use the NEVER List  as a reference to go through your own products while “Spring Cleaning”: theneverlistbw 8x10

with love

Featured Lifestyle

Spreading the Love: Sherry Dioti

May 1, 2016
sherry

This month, I’m happy to share my fourth interview with one of several of my gurus. There are many that challenge us to understand ourselves, grow our spiritual practices and cultivate our lives. This series is to share with you a few of my own personal mentors that whether they are aware of it or not, have made a huge imprint on my life, love and world. 

gu·ru : teacher and especially intellectual guide in matters of fundamental concern. 

Sherry Dioti First, a little bit about what led me to Sherry. This Winter, I went away to Martha’s Vineyard for an amazing intensive Yoga Teacher Training. Yoga came to me just right out of college, even though I had taken a yoga course (for credits) in college. I had just lost my father, living in Boston, in my Dietetic Internship and looking for connection, self-growth and reflection. There were several people that came into my life that inspired me to get into yoga classes. Once I was there, I understood its power (for me). I was so grateful. While I was visiting Martha (the island), I connected with a friend from college that had completed the Fly Yoga School 200-hour Teacher Training. The feelings that percolated during our conversation gave me the powerful impulsion to call Sherry the next day.

Sherry teaches a soulful, fluid and dynamic yoga. We link our breath to our movement, stack poses from basic to more complex, move towards balance between our active and receptive selves, and seek compassion, truth, and acceptance in body mind and spirit. Sherry weaves in the spirit, magic and integrity of the yoga teachings, shamanism and the practice of self-awareness without taking it all too seriously. Each practice is a celebration of life itself.

Fly Yoga School

 Sherry is particularly drawn to the change that is experienced through yoga – the “play” within the body; to use breath and movement, to get to know her Self and her divine nature better; and to purify the body and mind so that true spirit has a place to call home. She is humbled by the process of unfolding – peeling through layers – and is stricken by the sweet power of quiet mind and seat.

Sherry returns people to the earth. She wants to “go there” and urges her students to go with her. She is a true teachers teacher, a leader and a mirror into fearlessness, moving people to move- out of their comfort zones and into the fire for healing. She does so with the heart of a warrior, and the touch of the mother. Reminding us every step of the way that we are already Whole, and that everyone is the Guru.

Sherry Dioti

 What has been your journey into what you do? 

Although I had already taken some yoga classes, yoga truly found me during my pregnancy. I discovered I was pregnant the evening of September 10th, 2001. As you can imagine, waking up the next morning (as a New Yorker) to watch the twin towers go down on the first morning as a future mom was quite alarming. To combat the anxiety of bringing up a child in this time, I decided to go to Prenatal Yoga class, which truly changed my life. The twice weekly classes throughout my pregnancy was a HOME I had not yet felt before in my life. Thus, my first yoga teacher was clearly my son Miles.

When Miles was 4 months old my then-husband and I moved the family to Martha’s Vineyard. I quickly discovered there were no prenatal classes offered on Island, and thus I knew what my dharma was- to be the one to teach. I started offering prenatal yoga when Miles was 8 months old, and created a beautiful community of women in this important life threshold. I can remember clear as day the first woman broke water in class!

Those babies were born and the moms asked me to teach baby & mommy yoga, and then they grew even more and started preschool, and the moms wanted to continue without the babies, so i began to offer Hatha yoga classes open to the public.

My true step-in to sharing yoga as a sacred science happened after I had an injury in my spine. Forced to sit, as it was the only position comfortable to me, I had no choice but to transform my yoga practice from a physical, to a whole science. My meditation practice and study of the teachings through sacred text and subtle body science took hold, landed in me and a new purpose was revealed. In these years of injury, I was able to take the time to create FLY Yoga school.

Sherry Dioti

What have you cultivated along the way? 

Deep respect, all around. Gratitude that the teachings have found me and move through me in a relatable way for others. Respect for whatever is showing up in my life and the ability to sit with others as they feel through there own life happenings. Community and deep sharing with individuals and groups. Self-realization and actualization. SO MUCH MORE!

What inspires you?

My son Miles and all the ways he shape-shifts through his life, and the learning I gain through mothering. I am inspired by people awakening to their truth and so grateful that I am able to share that space with others.

What are the biggest things youve learned? 

Not to run away from my feelings and chase happiness. Seeing the beauty in this sometimes ugly yet beautiful mystery of life. Getting excited about all the ways life presents itself and having a sacred science with an incredible toolbox of practices to guide my way on.

Sherry Dioti

What are your intentions? 

To play whatever part I can in bringing others back HOME to themselves.

How do you feel about your energy?

I have a lot of energy, and I am continually learning how to contain, grow and harvest it for the “Greater Good of All.”

Sherry Dioti

What is your relationship with food? 

It waivers, but I’d say its’ overall a healthy relationship. Sometimes I pay little attention, other than enjoying that I’m blessed to have it. Then I have sparks of excitement around it at times too. I’m not much of a Chef, but i enjoy eating. 

What’s your favorite meal to create for yourself or others or both? 

I eat simply and fairly clean. My favorite meal is a big salad with everything in it. Fresh greens, brown rice, toasted sunflower seeds, beets, kale, whatever other yummy things I can add to make it a meal.

sherry

Who are your favorite teachers? why? 

My son Miles, all the beautiful people who come to practice with me, and my spiritual teachers Saul David Raye and Miguel Angel Vergara. All of these people open doors for me, and remind me of who I am in my essence.

What is your vision board for 2016? 

To scale back a bit to gain insight and take a breather (from travel-teaching, specifically). To continually be re-inspired to practice and share yoga in new platforms. To write more. To enjoy my time in the moment of NOW and spend lots of it in nature.

What’s your favorite book and why?

Light on Life by BKS Iyengar. Such a life affirming memoir on the yogic teachings. I can read it over and over (and I do!)

Sherry Dioti

How do you balance your life? 

I’ve gotten really good at the mantra “just because I can, doesn’t mean I should”. So Ive learned to say “no, thank you” more so that my “yes” is a “hell-yes!”

How do you practice mindfulness?

I try to do this in all my relations, not always successful, but its a practice. I am learning to listen more than I speak and track my feelings and sensations in the moment of the experiences instead of only in hindsight.

Fly Yoga School

What are some thoughts you’d love to share with others?

We are already Whole. And Everyone is the Guru.

Connect with Sherry: 

www.flyyogamv.com
Facebook
Instagram

Thank you for letting us Spread the Love with this month’s inspirational interview. Look forward to next month’s interview with love from, Bridget Pasalacqua, my best friend. Let’s learn to love and be ourselves with the help of each other!

with love 

Featured Lifestyle Recipes

Oysters

April 28, 2016
Wild Oyster

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Most people either love or hate oysters with their notable, distinctive taste and texture. However, it’s time to explore reasons why these ocean creatures may be worth a shot towards your health and lifestyle.

Although the phrase, The world is one’s oyster first written in one of Shakespeare’s plays focused on money, I believe oysters can lead to a whole new level of richness in terms of nutritional wealth.

Wild Oyster

Oysters supply your body with several adequate nutrients. Three ounces of oysters, which is about 6 medium oysters, provides about 7 grams of protein, perfect for your protein source at one meal in only 60 calories. However, you can have up to 12 for 14 grams of protein to keep you more satisfied. The high quality protein is easier to digest than most land based protein. Many believe their cholesterol content gives reason to avoid their pleasure. However, their content of omega 3’s, vitamins A, B, C, and D, calcium, magnesium, zinc and iron classifies this shellfish as a healthy choice on your plate. They also only contain 50mg of cholesterol per serving, which is within the recommendation of 300 mg per day.

When it comes to purchasing, fresh is usually best. Size tends to have less to do with an oyster’s flavor profile and more about the location of where it was raised.

There are about as many kinds of oysters as there are kinds of vegetables. Just kidding, but there are quite a few. The Different types of oysters have different nutritional profiles and sodium contents. For example, raw Eastern oysters harvested from the wild contain less calories per serving, significantly less than the Pacific raw oyster.

Wild Oyster

My favorite ways to enjoy the eastern oyster is raw on the half shell, but they are also amazing baked with spinach, lemon & garlic or added to a broth soup with Bok Choy.

Oyster Stew
Oysters can be intimidating to open, however if you steam them, they open all by themselves. Then, just add them to a soup, stew or stir-fry.
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Ingredients
  1. 12 - 20 oysters, steamed
  2. 4 cups vegetable broth
  3. 2 garlic cloves
  4. 1/2 leek, sliced
  5. 2 TB olive oil
  6. 4 carrots, sliced
  7. 1 large potato, diced
  8. 2 TB Bragg's Amino Acids
  9. 2 cup Greens (Spinach, Kale or Pea Greens)
Instructions
  1. Steam oysters in a pot with 3 inches of water until shells open. Drain water, remove the meat and place to the side. In the pot, saute garlic, leeks in the olive oil for about 2 minutes. Then, add carrots, potato, broth and aminos over medium heat until carrots and potatoes are tender. Add oysters and greens for 1 minutes until greens brighten. Serves 2.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
Wild Oyster

Now let’s hear more about who our oysters come from with Justin Lynch, a shell fisherman from Wellfleet, MA. Justin is also an amazing photographer that provided the photos for this post. 

Justin Lynch

Interview with Justin Lynch

Born Justin Christopher Lynch at Cape Cod Hospital, February 12, !983. Raised in the quaint town of Wellfleet Massachusetts by a Hammer swinging father and loving mother to 3 boys. “I feel very fortunate to have been able to grow up in such a unique and beautiful place. Essentially just a narrow strip of sand surrounded by the ever changing, pulling tides of the bay and oceanside. Cape Cod Bay being a body of water designed perfectly to offer an ideal environment for shellfish to thrive in. When I became old enough, I began working aquaculture farms, raising a species that Wellfleet has become famous world wide for. The bivalve mollusk, known as the oyster has shaped the presence of this town and the people who reside within it. Apart from being known for the cultivation of oyster beds , Wellfleet also offers an abundant supply of wild oysters fresh for the picking to those with a license and the knowledge to find them. Whenever I would have free time from working the grant I would forage wild oysters. I  soon developed a strong passion for the hunt and eventually decided that this is what I wanted to do full time. Not just a job, but a lifestyle. To be synchronized with the earth rhythm of working with the tides has been a very grounding and humbling experience for me. She breathes in, the water recedes, she breathes out and back it comes rushing in, waiting for no man. I’ve respectfully scraped and turned over every inch of terrain from soupy mud fields to the pristine sandy bottoms supplying shelter for the these creatures, just to do it all over again and find it different every time. My relationship with nature has become that of a best friend and teacher and I hold much gratitude for being able to make a living doing this. Many variables are intertwined with how my catch will go that day. From the size of the tide, time of day, time of year, direction of wind and weather patterns to just my overall state of mind at the time. The structure of an oyster is strongly based off its surroundings. The type of terrain it lays on, the feed, flow and depth of water that submerges it all play a roll in how its physical characteristics form. I generally can look at an oyster and figure out which part of town and conditions it grew  in. Its pretty fun really. These filter feeders are highly nutritious and perform an incredible task of cleaning toxins from the water. This is my 15th year foraging oysters full time and i can still say without hesitation that I LOVE MY JOB.

Listen to Nutrition from the Ground Up on WOMR: Oysters 

shucks from justin lynch on Vimeo.

Featured Lifestyle Travel

Organic Farms are Everywhere Documentary

April 25, 2016
OFE

24 states. 24 farms. 50 hours of footage & interviews. This is the story of the local food movement.

The documentary “Organic Farms are Everywhere” tracks the cross-country story of the local food movement made and filmed by dietitian Nicole Cormier of Wellfleet and farmer Jim Lough of Bourne.

In February 2012, Cormier and Lough took an 18 day coast-to-coast trip, stopping at one organic farm in every state along the route. Each visit was documented with candid interviews of the farmers and vivid photographs of the farm. The resulting documentary shares what the pair experienced and learned along the way.

The number-one thing we learned is how much love and passion and energy is put into the food we consume, and how important it is to know where your food comes from.

The film was partly funded by 45 Kickstarter backers back in 2012, and all of the filming and interviewing was done by Cormier and Lough. From an organic citrus farm in Louisiana to a chicken farm in Illinois, this film gives a peek into the lives of real farmers and the local food movement.

Premiere of Organic Farms are Everywhere

All of the farmers were so generous and excited to share their life and passion with us. At the end of the trip, I wasn’t ready to stop. It was so inspiring and energizing.

Four years later, we are ready to share our documentary! Our premiere was on April 21, 2016 at The Cape Cinema.

Cape Cinema  

Watch the documentary on Vimeo On Demand  {you can RENT or BUY it}

Organic Farms are Everywhere from Nicole Cormier on Vimeo.

I would love to share with you some of the highlights throughout our travels… 

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L’Hoste Citrus – Braithwaite, Louisiana 

“Down near the Gulf of Mexico, tucked next to the mighty Mississippi, is the beautiful town of Braithwaite, Louisiana. There we found our next farmer, Lester L’Hoste of L’hoste Citrus, working in his greenhouse. He immediately insisted we get on his 4-wheeler for a tour of his gorgeous organic citrus orchard. We happily agreed.”

Thirteenth Stop – Home Grown Kansas

Kansas is a Native American term, meaning southern wind, and when we arrived in Wichita, it was blowing cold. However, when we arrived at our fourteenth stop, Home Grown Kansas, Pat and Elsy invited us into their home to talk about the local food movement.

Pat and Elsy offer a variety of herbs at their stand in the Farmer’s markets and to local restaurants. When they first started, over twenty years ago, Elsy sent Pat out with a bunch of produce to sell before returning. Today, she has many relationships with local chefs and others in the community.

At Home Grown Kansas, we had a rare opportunity to discuss local and organic farming with Pat, the coordinator and manager of the Old Town Wichita Farmer’s Market.

Home Grown Kansas’ composting program relies heavily on the local economy. They work together with tree companies and landscapers, who need a place to unload their organic waste, and would otherwise have to pay to use the city dump. This is a blessing for Pat and Elsy, who would otherwise have to pay to import compost. This creates a symbiotic relationship among local businesses.

Home Grown Kansas, like many other farmers on our tour, relies partly on the generosity of their community. A local school allows them to cultivate some of their unused land.” 

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Fourteenth Stop – Laughingstalk Homestead

“We left Wichita as the stormed rolled in. Eight hours later, we found ourselves back on the Mississippi River in Cape Girardeau, Missouri. There, at our next stop, Laughingstalk Farmstead, where we were greeted by Ross, Emily and of course Gusto, the pup.

After successfully managing a farm in Minneapolis, Minnesota, they decided to move back to Emily’s hometown to start their own farm. This is extremely important, because organic farming is not as popular in Cape Girardeau, Missouri, as it is up north. We applaud them for creating a market, which previously did not exist.

Emily and Ross, owners of Laughingstalk Farmstead in Cape Girardeau, MO. Two really cool people. They plan to collaborate with other local farms for their CSA this year, including milk and meat. We tried raw milk for the first time and will be searching for it from now on. Ross works full-time at Laughingstalk Farmstead and Emily has a part-time job at a local antique consignment shop in town. Thank you Emily, Ross and Gusto for a place to stay, a delicious burrito, our kombucha starter kit, and your hospitality.”

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Fifteenth Stop – Frontwards Farm

Just one hour away, in the rolling hills of Southern Illinois, we met our fifteenth farmers, Jason and Sarah Shoot. After touring their farm, they invited us in for some of their own homemade free-range chicken noodle soup. Jason and Sarah will have 125 chickens this year. Frontwards Farm continues to grow.

Toe, due to his bent left claw, is one of the original chickens from Frontwards Farm. Frontwards Farm had a huge greenhouse that will soon be filled with local produce. Many thanks to the Shoot Family for their tremendous hospitality. We had yet another amazing experience on our trip. Jason had us as his guests on his radio show, The Random Show! Along with being full-time parents and farmers, Jason is a political activist and a local radio DJ, and Sarah is a talented artist, as well being a local radio DJ.” 

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Sixteenth Stop – Off the Fence Farm

“Sixteenth stop, Evansville, Indiana. We always hear about family values, but one way to really put it into perspective is to spend time with the Willet Family of Off the Fence Farm. Off the Fence Farm is 4 acres, including animals and the Willet’s home. Steve Willet made his own pond in order to provide water for his plants and animals in a more sustainable way.

Their name “Off the Fence Farm” was derived from their belief that many Americans are still, “on the fence” with making decisions about their health and environment. They urge you to get “off the fence” and side with local organic farms. One of their biggest sellers are carrots. Many parents pick-up a bunch with green leaf tops for their kids at the Farmer’s Market, where they have several returning customers.”

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Seventeenth Stop – Cherry Ridge Farm

“In the historic Shenandoah Valley in Virginia, we met up with David Beebe at Cherry Ridge Farm. He has incorporated many exotic plants into his greenhouse, including this begonia. David and his son built a cute little cabin for interns to stay in while working on the farm. David, a biochemist, has created a system that using vegetable oil from local restaurants to heat his greenhouse.”

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Eighteenth Stop – Round Right Farm

Back in Appalachia, we found Sunshine and Steve Vortigern Round Right Farm in Cransville, West Virginia. They told us that their biggest problem they have is meeting the demand of more and more consumers looking for local organic food. Sunshine and Steve’s children, Isis and Xaviar, are raised on the farm and home-schooled. Isis loves to help out on the farm. Steve’s band, The Sugarfoot Stompers, play in Morgantown, WV and local venues if you’re ever in the area.”

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Nineteenth Stop – House-in-the-woods Farm

Once again, turning the compass east, we arrive at House-in-the- Woods in Adamstown, Maryland. Jim went out with Jonah, Noah and Phil to learn about morning chores. Nic waited for the coffee to brew. There was the cutest baby cow at House-in-the-woods. These were Dexters, a miniature heritage breed similar to Devons. The chickens eagerly chowed their breakfast during chores. They are also given leftover produce the farm’s gardens to enrich their diet. Phil, Ilene, Noah, and Jonah welcomed us to stay and we had Nic’s new favorite breakfast, Eggs and Kale scramble.”

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Twentieth Stop – Blackberry Meadows Farm

“Zigzagging through the Northeast on our home-stretch,  we made it to our twentieth stop, Blackberry Meadows Farm, just before sundown in Natrona Heights, Pennsylvania. Blackberry Meadows was already a thriving organic farm when Jen Montgomery and Gregg Boulis purchased the farm and property with an eye to expand. Since then, they have done just that. Above is Nate, the full-time livestock manager. With over 150 chickens, farm fresh eggs are never in short supply at Blackberry Meadows. We took home a dozen.  Nate invites their CSA members to be involved in the processing of poultry. They have the option of butchering their own chicken. This is a very intimate connection with your food. 

Sheep are sheared for their wool, which Jen Montgomery spins into yarn when she can. She showed us a piece she recently made with her loom. She loves weaving, but doesn’t always have the time.”

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Twenty-Second Stop – Beltane Farms

Twenty-second stop, Beltane Farms in Lebanon, Connecticut. We made it across country and back and what a beautiful country it is, but there’s something about New England that feels like home and we were glad to be back.

When we arrived, the farm’s owner, Paul Trubey and his long-time friend, Kris, were busy constructing a new milking house for his goats. Beltane farms specializes it goat cheese and milk. Paul told us his interest in organic farming started with his love of animals and a deep commitment to treating them with care and respect.

He went on to say, a large percentage of his customers are parents seeking a healthy alternative to cow’s milk due to their child’s intolerance. He sells his products at twelve different farmer’s markets throughout the week.”

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Twenty-first Stop – Flatbrook Farm

“In this day and age, New Jersey is not well known for farming, but in the early part of the 20th century it was considered part of America’s heartland. Our twenty-first stop, Flatbrook Farm, and its owner, Brian Naftal, are determined to revive New Jersey’s status as an agricultural hot spot. Flatbrook Farm raises beef, pork and poulry. With access to hundreds of acres of rolling grassy hills, these animals have plenty of space to be themselves. This makes animals healthy, which in turn makes safe, healthy food for us to eat.”

Camino De Paz, New Mexico 

“We interviewed the students of  the Camino de Paz School and Farm, grades 6, 7, 8 and 9 about their experience. The consensus among the students of Camino de Paz is that they enjoy going to school, because they’re not indoors at a desk all day. In fact, the teachers mentioned the students are more focused after being outdoors. The farm has 4 greenhouses filled with fresh produce. Friday, the students were harvesting the greens for the Farmer’s market on Saturday. They do not use tractors at the Camino de Paz School and Farm. Instead, they use horse power to plow the fields. After the students finish their morning chores on the farm, they head indoors for class where they apply skills they learned on the farm to the classroom.” Watch a preview

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Windyview Acres – Dewey, Arizona

“Up in the high desert hills, next to the Bradshaw Mountains, our seventh stop, Windyview Acres is located in Dewey, Arizona. The farm’s owner and operator, Dana, is a true animal lover and steward of the land. It was a great pleasure to tour her elaborate farm. Dana has 25 shareholders this year. They will receive vegetables, variety of teas, cow and goat milk, chicken, duck and goose eggs, beef, poultry and even spun wool.”

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THANK YOU! to our Kickstarter Project Backers:

  • Adam Pelletier
  • James Dobson
  • Kate Sheehan
  • Inside Out Acupunture
  • Denise Joy
  • Greg Connors
  • Lisa Massari
  • Mathew Silverman
  • Ed Rand
  • Megan Bailey
  • Kelly Harju
  • Jessica Pasalacqua
  • Patricia Gadsby
  • Cathy O’Brien
  • Megan Gibbons
  • Mitra Tummino
  • Chris Leonard
  • Nicholas DiMatteo
  • Andrew Nighsander
  • Amanda Converse
  • Regina Shea
  • Lindsay Allen
  • Michael Bouvier
  • Rachael Denison
  • Sean Kaminsky
  • Bonnie Montleon
  • Ashley Tarbet
  • Stephanie Waite
  • Marylou Waite
  • Benjamin Bourgoin
  • Enid Littman
  • Ellen Scheible
  • Brian McCarthy
  • Warren McCarthy
  • Joe Faria
  • William Tucker
  • Kristen Riley
  • Jill Porter
  • Candi Keith
  • Melissa Berman
  • Stephanie Panasci
  • Rachel Gillis