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Meal Meditation

March 17, 2017

 

One hour to practice. Eating meditation is among the simplest, and mindfulness practices to practice at mealtimes. We will include chanting, blessings, energy work + nutrition practice into the programs. A nutritionally complete lunch is included in the program. Experience, strengthen and connect with your meal + nutrition practice.

Individual Sessions 

Available only at Hyannis location. 

Classes

March, April + May

Wednesdays at noon – 1pm


Featured Lifestyle Local Food Travel

Wellness in the Woods

March 16, 2017

Wellness in the Woods

MAY 19-21 

Join us in the woods for a wellness journey. Guided by author, blogger + Nutritionist, Nicole Cormier, RD, LDN and acupressure practitioner and professional event planner, Becky Nadeau. Together they are founders of Project woods, a series of retreats that invites you to explore yourself and the woods with mindful living practices that will connect you to local food, balance, and your health. Activities are paired with nutrition and intuitive cooking classes, yoga, meditation, hiking, acupressure treatments, and lots of gifts to continue your mindfulness practices.

Come camp with us!

We will be camping on a private property on the Cape, just walking distance from Welfleet Bay. The grounds are full of gardens, fun loving chickens and plenty of curated nooks for you to turn off and connect with nature. 


Accommodation – Bring your sleeping bag and we will take care of the rest! The grounds are outfitted with luxury canvas tents by Shelter Co. and will be furnished with raised cots, linens and pillows. You will have access to hot showers and restrooms.


Activities – Each day will include meditation, yoga and a guided nature walk. There will be plenty of free time to enjoy the property where you can relax and recharge by lounging in a hammock, sitting by the fire or paddle boarding on the bay.


Individual Consultations – You will have one-on-one time with our Project Woods Team with a focus on nutrition, acupressure therapy and herbalism. Our goal is to have you walk away from this weekend with tools to add balance to your daily routine. 


Grounding Food – All meals, snacks are included and will be prepared on the property with sustainable & locally-sourced ingredients and all refreshments will be provided by the Local Juice. In addition, everyone will have an opportunity to take part in a cooking class and take home recipes. 


Dream Team

  • Nicole Cormier, RD, LDN – Nutritionist
  • Becky Nadeau – Acupressure (Marma) Practitioner
  • Jamie Leal –   Acupressure (Marma) Practitioner 
  • Susan Nedley – Herbalist
  • Sarah Moran – Art Therapist + yoga instructor
  • Natasha Varney – Physical Trainer
  • Amie Raskin – Ayurvedic Cook, Coffee & Tea Educator

Includes

  • Luxury canvas tent with raised cot, sheets and pillow
  • Sustainable & locally-sourced meals and snacks
  • Local coffee, tea and juice from The Local Juice
  • Daily yoga and meditation
  • Guided nature walks to Great Island & Cedar Swamp
  • Intuitive cooking class
  • Sustainable nutrition class
  • Meal meditation
  • Individual acupressure treatment
  • Individual nutrition session
  • Individual herbalism consultation
  • Gift bag to include takeaways to balance your daily routine

Ticket Options

  • Sharing Tent – Sharing Tents are luxury canvas tents with up to 5 raised cots. There will be a comfortable amount of space to move between and around each cot. You will have a nightstand as well as space to store your belongings.
  • Single Tent – A single tent will be a private tent for added privacy. 
  • VIP Camper – The VIP Trailer is an vintage camper for added comfort. 

Cost

  • Shared Tent: $395
  • Single Tent: $495
  • VIP Pop – Up Camper: $595

 

Featured Lifestyle

Personalized Food Shopping

March 16, 2017

 

 

Looking to get more local foods into your fridge? Let us stock you up! We will deliver a variety of local proteins, produce, honey, dairy and whole food pantry staples. We will personally shop for nourishing ingredients that are tailored to meet your food preferences delivered right to your door. 

STARTING AT $100/SESSION PLUS INGREDIENTS

 

 

Featured Recipes

Fruit Leather

February 17, 2017

fruit leather

:  a sheet of dried pureed fruit

snack

:  a light meal :  food eaten between regular meals; also :  food suitable for snacking. (see below)

  • Protein – at least 7 grams (nuts, nut butter, seeds, yogurt, kefir, beans) 
  • Fiber – at least 3 grams (fruit, veggies, whole grains)

Fruit leather is made from pureed fruit that is dehydrated with the end result of a chewy fiber-filled snack. It is the perfect platform for practicing intuitive cooking.  Try choosing different fruits, flavors, oils and sweeteners below. You may also experiment adding protein into your fruit leather. 


Fruit:

  • Apples
  • Cranberries
  • Banana
  • Blueberries
  • Strawberries
  • Raspberries
  • Cherries
  • Pineapple
  • Mango
  • Papaya

Flavor: 

  • cinnamon
  • ginger
  • cardamom
  • turmeric
  • cayenne
  • nutmeg
  • coconut 

Healthy Sweets:

  • Honey
  • Maple Syrup
  • Dates 
  • Blackstrap Molasses 

Healthy Fats: 

  • Coconut Oil
  • Almond Oil
  • Avocado Oil

Protein:

  • Hemp Seeds
  • Chia Seeds 
  • Pepitas or Sunflower seeds 
  • Nut Butter
  • Nuts: almonds, walnuts, cashews, pecans, pistachios (crush) 

Apple Cranberry Fruit Leather
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Ingredients
  1. 2 cups pureed apples
  2. 1 cup pureed cranberries
  3. 1 tsp cinnamon
  4. 1/2 tsp cardamom
  5. 1" ginger root
  6. 1 TB coconut oil
  7. 1 TB lemon juice
Instructions
  1. Simmer ingredients until juices release from fruit. Puree all ingredients in a blender or food processor. Spread onto parchment paper until you've made a large rectangle. Place in a dehydrator at 135 degrees or oven at 140 degrees for 8 - 12 hours. Cut into 12 stripes, roll in parchment paper + enjoy!
Notes
  1. For a complete snack, pair with 1/4 cup nuts for protein.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

Featured Recipes

Soup

February 9, 2017

broth

:  liquid in which meat, fish, grains, or vegetables have been cooked (simmered). 

soup

: a liquid dish, typically made by cooking meat, fish, or vegetables in stock or water.

The best thing about soup is…. it is SIMPLE. It gives you the ability to make a dish intuitively with very little guidance (that I’ve provided you with below). It’s also a great way to delegate a group of ingredients to guests for an interactive gathering; Soup Night.  You can create a soup together, not knowing what it is going to turn into and each give your input on what item to add to the pot.

serving soup

As a meal = TWO cups (Lunch/Dinner) 


A guide to making your own intuitive soup:

“Only the pure in heart can make a good soup.” – Beethoven 

  • Grab a Medium to Large Pot 

  • Choose your oil: 

Olive Oil, Coconut Oil or Ghee (1 to 2 TB)


Water, Vegetable, Chicken, Beef or Fish 


  • Choose your spices/flavor:

Ginger, Black Pepper, Cumin, Turmeric, Cayenne, Garlic, Onion, Leek, Lemon, Sea Salt, Fennel 


  • Choose your grain/potato:

quinoa, brown rice, barley, buckwheat (Kasha), wheat berries, millet, sweet potato or noodles

Rule of thumb: 2 cups of grain (or 4 cups potato) + 12 cups of Broth = 8 servings 


  • Choose your veggies:

Winter Squash: Buttercup, Butternut, Acorn, Delicata, Kabocha 

Roots: Carrots, Parsnips, Celeriac, Turnips, Beets 

Cruciferous: Brussel Sprouts, Cabbage, Broccoli, Cauliflower 

Beneficial Fungus: Mushrooms (Oyster, Maitake, Chanterelles, Cremini, Portobello, Shiitake, Enoki)


  • Choose your greens:

Bok Choy, Kale, Swiss Chard, Spinach, Collard Greens, Dandelion, Mustard Greens, Sorrel, Beet Greens

  • Choose fresh herbs:

Cilantro, Basil, Thyme, Parsley, Mint, Sage, Tarragon, Rosemary, Oregano


  • Choose your protein:

Plant: Chickpeas, Black Beans, Pinto Beans, Kidney Beans, Lentils, Adzuki Beans, Tofu, Nuts/Seeds

Animal: Chicken (pasture-raised), Lamb, Venison, Sausage, Turkey or Beef (grass-fed)

Fish: Monkfish, Dogfish, Haddock, Cod, Halibut, Swordfish, Wild Salmon, Squid

Shellfish – Shrimp (wild), Oysters, Scallops, Clams, Mussels

NOTES:

  1. If you’d like to make a smooth soup —-> Blend or use an immersion blender to smooth ingredients to your desire. You may use nuts or seeds as a protein to garnish your dish. 
  2. If you’d like to make a creamier soup —-> Add almond milk, coconut milk, almond butter or cashew cream (blend cashews + water

The average 32 oz carton of vegetable broth costs $2.99. If you choose the organic vegetable broth, it increases to $3.99 on average. You can save money on your grocery list and get more health benefits by making your own broth out of vegetable scraps from previous meal preparations. Read below. 


Simple Steps to Making Your Own Broth:

1. Save all vegetable scraps when preparing meals, at least 3 – 5 cups {garlic tips are great!}
2. Place in a large stock pot
3. Fill with water and place over medium heat for 1 hour
4. Turn down to simmer for 4 – 8 hours or more
5. Add a pinch of Sea Salt, black pepper & simmer for an additional hour.
6. Place in glass jars and use with recipes throughout the week (you can also freeze

Featured Recipes

Teff

February 6, 2017

Teff 

Vitamin C (rare find in a grain)
Iron 
Calcium 
Potassium 
Protein (I recommend to still add one protein to this grain)

An annual grass (LOVEGRASS) crop harvested for grain in Ethiopia that has now become available to Westerners due to European cultivation. In the United States, we mostly grow it in Kansas + Idaho. Teff is the tiniest known grain in the world. It is also a naturally gluten-free grain. A favorite new addition to my breakfast repertoire!  

porridge

:  a soft food made by boiling meal of grains or legumes in milk or water until thick

Cranbery Molasses Teff Porridge
Serves two.
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Ingredients
  1. 1/2 cup teff
  2. 1 1/2 cup water
  3. 1 TB coconut oil
  4. 1/2 tsp cinnamon
  5. 1 cup fresh or frozen cranberries
  6. 1/4 cup nuts or seeds (optional for protein)
  7. 1/8 cup black strap molasses or apple cider molasses
  8. 1/4 cup almond milk
Instructions
  1. Place teff in a saucepan on medium heat stirring frequently for 5 minutes to toast. You'll hear the grains start crackling as they pop. Add water, coconut oil, cinnamon, cranberries + molasses, then stir. Lower heat to simmer for about 15 minutes until grains are soft and porridge consistency. Add milk and optional toppings: pepitas, almonds, pecans
Notes
  1. Please try to intuitively cook this recipe into your own. You can change the fruit, protein and sweetener (date, honey or maple syrup).
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
Featured Lifestyle

10 Things to Consider for your Nutrition Practice

December 31, 2016

Practice:

: to do (something) regularly or constantly as an ordinary part of your life

: the activity of doing something again and again in order to become better at it

Nutrition:

:  the act or process of nourishing or being nourished

Going forward one year, I thought I would share my own personal practice + re-rooting activities. 

A few basics: 

1. Morning Routine

Take two minutes of stillness. Journal one page.  Eat breakfast every day with protein, whole grain OR potato & fruit or vegetables. This killer combo sets the tone for managing your blood sugars, energy level and hunger throughout the day. Below is Oatmeal + Sunflower Butter + Mint + Ginger + Cinnamon + Banana. 

2. Hydrate

Drink more than 8 cups of water per day to help your body efficiently flush toxins and better absorb nutrients. Start with apple cider vinegar, lemon & spice H20. Make lots of tea. Rosemary + Ginger + Honey + Turmeric + Apple Cider Vinegar + Garlic + Lime. 


3. Add Greens + Fiber

Eat more than 5 FULL cups of vegetables and fruits a day. Emphasize veggies! During the winter months roasting seasonal vegetables are an easy and flavorful option. Also, adding greens to any recipe –  salad, soup, chili or stew.


4. Meal Meditations

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.

Silent Meal Meditation Classes begin in March + April at The Local Juice12 – 1 PM WEDNESDAYS. Please contact for more information.


5. Snacking 

Eat a balanced snack. Always pair protein and fiber – and try to eat what’s in season. For example, a pear with a handful of almonds, apple slices with natural peanut or almond butter, or raw yogurt with pomegranates. Use the chart below to assemble your own combos. 

Protein Fiber
Nuts (1/4 c) Apple
Seeds (1/4 c) Persimmon
Nut Butter (1 – 2 TB) Pomagranate
Energy Burst  Carrots
Yogurt (1/2 – 1 c) Cauliflower
Lentils (1/2 c) Green Beans
Beans (1/2 c) Celery
Chickpeas (1/2 c) Any Fruit
Smoothie (Protein + Fruit + Greens) Any Vegetable
Raw Milk Cheese (1 oz) Whole Grain Crackers

To open your pomagranate:

Place under water, then break open to release the seeds from the membrane. 


6. Make an appointment for a Kitchen Therapy session once per week: 

Have a sit still & rejuvenate day at home.  Kitchen therapy:  Prepare what I need for a supportive week. 1) make a batch of grains {polenta, spelt berries, wild rice} 2) cook vegetables 3) make greens readily available 4) prepare proteins 5) make tea 


7. Expand your relationships.

It will be my First New Year Married – Love, relate & meditate 2017. Excited to learn more about meditation in the next year. Spending time with my new family, exploring more functional nutrition & health, sharing our landing space & expanding our sustainable living. 


8. Travel – Inspirational trips

My first personal inspirational trip will be to India – {Stay tuned for the travel posts about farming, culinary & daily lessons}

Be in love with your life. Every minute of it. – Jack Kerouac

9. Shop more consciously. Below are the links to where my above travel items stemmed from. 

Devinto Design Leggings & Underwear 

Wellfleet Clothing Swap 

Dumptique Martha’s Vineyard

Homegrown Trades 

Shift 

Wind-born Journal

Artichoke Bathing Suit (+ socks)


10. Join our NFTGU Community – HUGE NEWS!!!! 

The first issue of Nutrition from the Ground Up guide is coming! 

Get the basics of structuring a nutrition practice, from nutritional building blocks to pantry design. nutritionally complete recipe suggestions with substitution ideas to encourage your intuitive cooking practice to grow – including smart snacks and quick meals. My seasonal produce picks will inspire you to use what’s fresh now. There will be mindful moments that recognize and strengthen the mind / body connection between you, your nutrition practice, and your overall well-being.

Featured Recipes

Yogurt

December 26, 2016

yo·gurt

a semisolid sourish food prepared from milk fermented by added bacteria.

Yogurt contains many vitamins and nutrients that have positive implications for your health. Nutrients include B12, riboflavin, magnesium, calcium, and potassium, all of which have important health benefits, such as lowering blood pressure and promoting strong, healthy bones. However, the beneficial microbes (bacteria) present in yogurt during the fermentation process may be helpful with digestion, absorption and immunity. The root of sustaining a healthy body.  

Found in yogurt:
Lactobacillus bulgaricus, Streptococcus thermophiles, Lactobacillus acidophilus, Lactobacillus casei and Bifidus

Best uses: 


SNACK: 1/2 cup yogurt + fruit (or veggies)

BREAKFAST: 1 cup yogurt + 1/4 cup whole grain + 1/2 cup fruit 
sample: yogurt + oatmeal + banana 

LUNCH/DINNER: 2 TB yogurt + protein + grain/potato + vegetables 
sample: yogurt + lentils + sweet potato + greens 

 

Yogurt
This was noted during the Healthy Soil, Healthy Gut presentation at the Soil + Nutrition Conference.
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Ingredients
  1. 1/2 cup yogurt
  2. 1 quart milk
  3. Mason Jar
  4. Sauce Pan
Instructions
  1. Place yogurt and milk into sauce pan to heat on low until temperature reaches 100 degrees. Pour into clean warm mason quart jar, cover and keep at 100 degrees for 8 - 30 hours. I prefer the 30 hours. You may use a Brod & Taylor (see below), an oven or a water bath.
Notes
  1. This would be considered raw, because of the 100 degrees used.
Adapted from John Bagnulo, MPH, PhD
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

Milk: 

: milk from cows or goats that is used as food by people.

: a white liquid produced by a plant. (almond, hemp, oat, rice, coconut, cashew)


Top Milks to pick for homemade yogurt:
Raw Milk 
Goat Milk
Sheep’s Milk
Jersey Cow Milk

Why is raw better? 

The majority of dairy milks are heated to kill the existing bacteria, a process known as pasteurization. However, we may need that bacteria! There are also more Vitamin A, B vitamins, + enzyme phosphatase (needed for calcium absorption) in non-pasteurized milks. 

Whole Milk is best! – Vitamins A + K are fat-soluble (they need fat to be absorbed) 

Bifidobacterium Strains: (make sure to use a yogurt with these *) 

* B. Lactis – Immunity

*B. Bifidum – Immunity, GI Support 

B. Breve  – GI Support, Anti-aging (kimchi, sauerkraut + pickles)

B. Longum  – Constipation, Brain Function (we are born with)

*Lactobacillus acidophilus – Yeast control, breakdowns lactose

Lactobacillus plantarum – Controls inflammation + fortifies gut lining. (kimchi + sauerkraut)

alternative yogurt

Kefir can be defined as a tart drink made from a cow’s milk fermented with certain bacteria. The main difference between yogurt and kefir in terms of production is that kefir cultures at room temperature, whereas yogurt is started at room temperature, and is then cultured in an appliance that maintains around 100-110 degrees fahrenheit. The most significant benefit of kefir is the fact that it contains 10 times the amount of probiotics as regular yogurt. 

Suggested Study Reading:

Journal of Agriculture and Food Chemistry

Featured Recipes

Kimchi

December 16, 2016

Kimchi

Korean Cookery. a spicy fermented mixture containing cabbage, onions, and sometimes fish, variously seasons, as with garlic, horseradish, red peppers, and ginger.

Why add it to your meals? 

Kimchi is full of beneficial microbes for your gut health. Microbes help us digest and clear out toxins (boosting immunity). There are some studies that also show when eating meat with kimchi, less inflammatory markers are present. Most Americans don’t have all of the microbes we should in our GI tract, therefore adding 2 T of Kimchi to your meal will help you digest your food and send lots of lactobacilli bacteria (GOOD) to your inner eco-system. 

GUT HEALTH = physical, mental, and emotional well-being

Kimchi is high in Vitamin C + A. It can also produce amino acids, absorb minerals, and eliminate toxins. So what are we waiting for? 

There are over 300 different recipes for Kimchi and not any two taste exactly the same due to the fermentation process. You can intuitively make one your own with different herbs, seasonal vegetables and spices.

The two ingredients I chose to start with are Cabbage + Daikon Radish. 

Napa Cabbage: 

  • Vitamin K,  C & B6
  • Potassium, phosphorus, Calcium & magnesium

Daikon Radish: 

  • Vitamins A, C, E & B-6
  • Potassium, Magnesium, Calcium & Iron

Add your own: 
ginger
scallions
garlic 
onions
shallots
Coriander Seeds 


img_6406

Start slicing your cabbage and any other vegetables you choose. I recommend going to the farmers’ market to scope out what’s available. 

img_6410

You’ll need a bigger pot to massage all of your ingredients. Sprinkle a good quality sea salt (without anti-caking agents)  + organic red pepper flakes over your ingredients and let sit for a couple minutes.

Kimchi

You’ll notice that your cabbage will start sweating. It’s time! Connect your hands to your ingredients and start massaging for at least 5 minutes. 

Kimchi

The juices will build up and when you intuitively feel it is enough, pour everything into mason jars, a large glass jar or a fermenting crock. Make sure liquid is covering the ingredients. 

Kimchi

“To ferment your own food is to lodge a small but eloquent protest – on behalf of the senses and the microbes – against the homogenization of flavors and food experiences now rolling like a great, undifferentiated lawn across the globe. It is also a declaration of independence from an economy that would much prefer we remain passive consumers of its standardized commodities, rather than creators of idiosyncratic products expressive of ourselves and of the places where we live, because your pale ale or sourdough bread or kimchi is going to taste nothing like mine or anyone else’s.”
Michael Pollan, Cooked: A Natural History of Transformation

kimchi

When you are ready to cover, you can place a larger cabbage leaf on the top to help keep fluids covering ingredients. With your hands, push ingredients down into the jar to release as much oxygen as possible.  You may need a weight to hold the ingredients down.  Leave for 3 – 5 days, burping each day (opening the jar) or until taste is desired. 

with love

 

 

Featured Recipes

Vegetable Meatballs

December 16, 2016
meat·ball
 
a ball of ground or chopped protein with added seasonings. 
 

This past Fall, I got married to Shawn Vecchione and was honored to enjoy some of his family’s famous Italian recipes the night of our rehearsal dinner. See, this was quite a big deal! The Vecchione Family ran an Italian restaurant, Villa Vecchione, at the corner of Main Street and Potter Avenue in Hyannis, MA until 1992. This is the same location I now own The Local Juice with my partner, Jen Villa. One of their “secret recipes” was also enjoyed that evening….THE FAMOUS VEGETARIAN MEATBALLS. I haven’t received the recipe yet, but I was totally inspired to intuitively make my own for this season. 

Vegetable Meatballs

 

Vegetable Meatballs
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Ingredients
  1. 4 cups oats
  2. ½ cup oregano
  3. 6 dates
  4. 2 cups almonds
  5. 1 cup nutritional yeast
  6. 1 tsp Sea Salt
  7. ½ tsp pepper
  8. 3/4 bunch kale
  9. 6 carrots
  10. ½ cup chia seeds
Instructions
  1. Preheat oven to 350 degrees. Blend all ingredients in food processor. Roll into small balls and place on baking sheet coated with olive oil. Bake for 10 minutes. Serve with tomato sauce, 1 cup veggies + spaghetti squash OR as an appetizer with sauce on the side for dipping.
Notes
  1. Makes about 30 vegetables meatballs.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
 What is Nutritional Yeast? 

Simple, yet complex. It is an inactive yeast made from sugarcane and beet molasses from a fermentation process. Just like other fermented foods, it has benefits like antiviral, antibacterial and immune boosting. The nutrient package is pretty impressive: B vitamins, 9 grams of protein per 1/4 cup, folate, thiamine, riboflavin, niacin, selenium and zinc. The nutty cheesy flavor makes it a great addition to lots of vegan dishes or in place of other processed condiments. NOTE: Be sure your nutritional yeast is labeled Non-GMO. 

Villa Vecchione