Big Ideas or Big Trees?

I have always been a person who does things the hard way without asking for much help from those I love. I’m not sure why that is my reality but I have become a pretty fearless person living this way. I have learned to take great comfort in nature because it is authentic no matter it’s state. Nature provides an abundance of beauty, life sustaining foods and peace when the business of life overwhelms us.

Let’s consider the mighty Sequoia tree. This gigantic tree comes from a relatively small cone which must be exposed to extreme heat in order to open and germinate.

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This small tightly packaged cone if exposed to the proper conditions will grow into one of the largest and most majestic trees in our world. So large, it is hard to capture it’s size on a camera without falling over backward from looking up into the sky so high!

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Perhaps a photo with my daughters standing at the base of this mighty beauty will give some perspective.

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So what is my point here? Well I liken the process of this tree germinating and growing to maturation to the process of starting something new. We must find our resources and expose them to the best circumstances in order to achieve what we desire.

Seven years ago I launched a new Holistic Health & Nutrition Coaching practice focusing on health and wellness through nutrition. It was and continues to be one of the best choices I have made in my life…along with giving birth the my three talented, beautiful children all now in their 30s.

I studied with people who are leading authorities in the alternative approach to the science of nutrition. The Kushi Institute, The Institute of Integrative Nutrition and tons of personal research provided me with unlimited information to share with people as we explored together what made sense for them. I started this blog and developed my website (I let the website go as I much prefer to meet directly with people when possible). I took the proverbial “leap of faith” that this adventure called me to do.

So far indications are that this was a good call on my part. Feedback has mostly been gratitude as people learn simple, doable strategies for improving their lives through nutrition and self care. I continue to offer information and classes in various settings such as in home classes, farmer’s markets, health food stores and in my cooking classes or grocery store adventures. My hope is that we continue to come together to eat well and when needed demand that the foods we have available to us is grown in the most healthful ways possible. It is a truly exciting time in the field of nutrition!

So the Sequoia trees are representative to me launching and growing my health and wellness practice. They stand together as I have and will continue to do with others looking for positive change in overall health. It is my desire to provide the coaching people need to become mighty in their own way!

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I close with a dandy fall soup recipe that I think you will enjoy and guess what…it is oh so good for you!

Roasted Kabocha Squash Soup

1 medium kabocha squash

1 yam

1 sweet onion

4 cloves garlic

2-3 carrots

salt/pepper to taste

cinnamon, nutmeg, ginger (optional)

6 cups water

Cut the squash into quarters and scoop out seeds. Place on roasting dish and bake at 400 for 45 minutes or until tender. Prepare yam to be roasted at same time making sure to poke holes in it before placing in over.

While the squash and yam are roasting chop onion and carrots into small pieces and add to stock pot with minced garlic and some olive oil to saute 3-5 minutes. Add water and simmer for 30 minutes covered.

Once the yam and squash are roasted remove skin from squash and yam and cut into small bite size pieces. Add to stock pot and bring to boil, then reduce to simmer and cook for 45 minutes covered.

Allow to cool or take great care placing hot mixture in blender. Blend to smooth consistency. I add cinnamon, nutmeg and ginger to taste this time of the year…simply delightful!

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https://tiphero.com/roasted-butternut-squash-soup

Happy cooking and remember:

“No one who cooks, cooks alone. Even at her most solitary, a cook in the kitchen is surrounded by generations of cooks past, the advice and menus of cooks present, the wisdom of cookbook writers.”
Laurie Colwin

Be Well!

Leanne M.Yinger, M.Ed. HHNC
Holistic Health and Nutrition Coachhttps://kirasgoodeatskitchen.wordpress.com
https://www.facebook.com/Kiraskitchen5/
413-464-1462


“Let food be thy medicine, and let medicine be thy food.”

Time to Garden

I am inspired with the warming weather and the Flower Moon we had this week. Driving home on Wednesday night that beautiful moon was just beginning to peak over the Green Mountains in Bennington Vermont and it was breathtaking. This is a borrowed photo as my iphone couldn’t do the moon justice. It now truly feels like spring is here and so we can begin to plant our vegetable and flower gardens.

flower moon

http://shewhodreams.weebly.com/uploads/6/8/3/0/6830014/5473872.jpg?419

To inspire me even more this week I found this beauty growing in the window at the Vermont Arts Exchange http://www.vtartxchange.org/. Being a native Californian, I am accustomed to seeing fresh produce year round in some form. But to find a fully ripe tomato in Vermont in mid May is such a gift. After all we had snow on the ground less than a month ago!

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I’m telling you the truth, right in Vermont, right now mid May there are these lovely tomatoes ready to eat! Planted in large buckets along the back wall of the multiuse art room at the Arts Exchange are growing 10 foot high tomato plants like these. I have had the pleasure of watching them grow since February.

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So now I have to find my organic seeds and plants at various farmer’s markets and gardening shops. I like High Mowing Seeds http://www.highmowingseeds.com/ they have come through for me in past years and are fairly local in Wolcott, Vermont. So far I’ve planted my first round of snow peas which is my favorite to grow (and eat). I also plan to grow green beans, kale, summer and zucchini squash, lettuce and cherry tomatoes. My garden is small but it manages to produce a good amount of produce each year. This is an example of one of my recent harvests.

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So with all the fresh produce to look forward to I am searching for new recipes to add to my website. I made this one last night and it was delightful.

6 cups baby spring greens

½ cup crumbled goat cheese

½ cup dried cranberries

1 cup toasted walnuts

1 shallot minced

1 teaspoon Dijon mustard

2 tsp. balsamic vinegar

¼ olive oil

Salt/pepper to taste

Well I’m heading outside to see what kind of gardening I can get done before the three days of rain arrive.

“It was such a pleasure to sink one’s hands into the Earth, to feel at one’s fingertips the possibilities of the new season.” Kate Morton author of The Forgotten Garden.

Blessed Be

 

 

Peace and the Present Moment

“There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.”

Dalai Lama

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What do you want to do right now? Will it bring you closer to your authentic self? Will it bring joy to you and others? Have you put off doing it because of the pressure of living each day, lack of money, fear of rejection? If it is good… do it!

I have spent much energy on postponing things for a better time. That no longer serves me or the people I love. Today I make a commitment to follow my heart song and to take the risks I must to accomplish my purpose on this Earth. I invite you to join me. If we all decide to be the best people we can be then there will be no need for conflict, war and acts of terror. We will simply refuse to acknowledge those who would act in harmful ways.

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Today I plan to spend time with family and friends to share my heart and welcome their love. I will garden, my garden beckons and even after an afternoon of raking, transplanting and weeding there is much to be done. I will walk my dogs and enjoy their joyful romping, the air and sunshine. I will cook and eat  healthy, delicious food. Live is good!

 

The recipe du jour”

Pan Fried Polenta with Kuzu Mushroom Gravy – A favorite lunch at Kushi Institute

Ingredients:

 1 cup yellow corn grits

3 cups spring or well water

Pinch sea salt

Toasted sesame oil

 Directions:

 Place 3 cups water in pot with a pinch of sea salt, cover and bring to a boil.

 Add corn grits stirring constantly to prevent grits from lumping and bring to boil again.

 Cover and reduce flame to medium low and simmer for approximately 20 minutes.

 Remove from flame and pour polenta into a pyrex baking dish.

 Allow the polenta to cool until it is firm to the touch. Cut into 3 x 3 inch squares.

 Add toasted sesame oil to a skillet add polenta squares and fry them until golden.

 Serve warm with Kuzu mushroom gravy.

 Kuzu Mushroom Gravy

 4 cups spring water

6 tsp. shoyu

1 tsp sesame oil

3 Shiitake mushrooms, rinsed, soaked and thinly sliced

¾ cup leeks, washed and thinly sliced

7 Tblsp parsley, scallion or chives finely chopped

5 tsp kuzu

 Directions:

 Heat oil in skillet and sauté leeks for 2-3 minutes.

 Add shiitake mushrooms and continue to sauté for 3-4 minutes.

 Add the water, cover and bring to a boil. Once boiling reduce flame to medium low and simmer for 5 minutes.

 Reduce flame to very low and add diluted kuzu stirring it constantly until the sauce becomes thick. Add shoyu and continue to cook for 2 minutes.

 Turn off flame and add parsley or chives, serve over polenta.

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Benefits of Kudzu – Kuzu *

             Kudzu root is a very vigorous plant that was originally grown for its fast growing, soil erosion protective qualities in southern United States. It is seen as an invasive plant in the United States but in other parts of the world it has been highly valued for its medicinal benefits for centuries. Kuzu is a tonifying herb that has been used topically to relieve acute pain, stiff neck and shoulders. It is also taken to aid intestinal and digestive disorders, food allergies, headaches, fever, vertigo, diarrhea and hangovers. Kuzu assists in cleansing the intestinal villi thus aiding in better absorption of nutrients.

            Kuzu contains anti-inflammatory and antimicrobial agent daidzein. Daidzein helps to prevent cancer and its genistein helps counter leukemia. Research done recently confirms that regular use of Kuzu suppresses the desire for alcohol.

            Kuzu is used as a thickener in place of arrowroot and cornstarch. To use Kuzu put it into a small amount of water to liquefy then add to recipe as thickener.

 Benefits of Corn *

             Though it has become more difficult to find non GMO corn in the United States it is worth to search. Corn is a chi tonic that strengthens overall energy and supports the stomach, kidneys and large intestine. Corn can also be used to treat heart disease and loss of appetite.  It stimulates bile flow, prevents the formation of urinary stones, lowers blood sugar and is used to treat cases of difficult urination or edema.

            Corn is the only grain to contain vitamin A with yellow corn containing a higher level than white corn. Corn’s natural sweetness satisfies sugar cravings.

 Benefits of Shiitake Mushrooms *

             Shiitake mushrooms support the spleen, stomach and liver functions and are a blood and chi tonic. They are restorative in that they detoxify the digestive system and related organs and help to rid the body of excess phlegm and mucus. Shiitake contain two potent substances with proven pharmacological effects as immune regulators and antiviral and antitumor agents; they also positively affect the cardiovascular system. Shiitake is used in eastern medicine to treat diseases involving depressed immune function inclusive of cancer, AIDS and flu. They are rich in vitamin D, B2 and B12 and are a good source of minerals when grown in a mineral rich medium.

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The seed of goodness is found in the soil of appreciation.”

Dalai Lama

 Peace and Brightest Blessings

 

           

On Living

Smile, breathe and go slowly

Thich Nhat Hanh

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As we venture out each day to do whatever it is that we do it is good to be grounded in some type of mindful practice. When we take the time to truly pay attention to our body and how we interact with the world, we can learn how to live richer, fuller lives. I start each day with a moment of gratitude. Waking in the morning reminds me that I am simply thankful for being here to greet another day and all the day will bring.

This weekend I completed basic training in EMDR, Eye Movement Desensitization and Reprocessing, http://www.emdrhap.org/content/what-is-emdr/. This is a form of psychotherapy developed by Francine Shapiro that has been documented to be very effective with symptoms related to trauma. In order to become an EMDR therapist you must experience it first hand and so today I find myself even more mindful than usual….and this is a very good thing!

I am mindful that in my personal business @ Kira’s Kitchen I have several programs about to begin and that means I have lots of work to do. There was a time that the knowledge of all that needed to get done would have sent me into a tailspin. Now I am able to just acknowledge the tasks, line them up and plug away until they are complete. Seems simple enough right? For each of us the answer is different and so we each get to decide for ourselves.

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I am also mindful that I love both my jobs as a Holistic Health Coach and as a Clinician. What a blessing that is in life to love the work we do! Now that hasn’t always been the case. At some point in my life I made a decision to live with purpose, to do things that feed my body and soul while offering something meaningful to the world around me. The difference now is that I can appreciate where that mantra has brought me and I can be grateful that I’m here.

And so I will keep this blog post short. I love the comments and feedback my followers share and enjoy the good work you are all doing as well. To be blessed with good work, good health and so many wonderful people in my life who I love and I believe love me (even on those truly impossible days) is a gift that keeps giving. It allows me to take on the world and be as courageous as I need to be.

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~ “Freedom is not given to us by anyone; we have to cultivate it ourselves. It is a daily practice… No one can prevent you from being aware of each step you take or each breath in and breath out.” ~ Thich Nhat Hanh

Be Well

Spring Cleaning

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Well it’s that time of the year when we look around our dwelling and decide what we can live with. The windows are beckoning to us to grab the environmentally safe (I like http://www.ecoproductsstore.com/products.html) window cleaner and get to work. The yard is full of debris from the winter and the snow has finally disappeared. At my house, my furry girls Kira and Pooh are desperate to be outside and pine away at the kitchen door until we go out for a walk. There is much to do and I plan to get out there with my rake this weekend but for now I’m planning a different type of Spring Cleanse to be offered on my Health Coaching website….

http://leanne-yinger.healthcoach.integrativenutrition.com/.  I’ll be offering a supported 10 or 21 day spring cleanse starting May 1st to anyone interested in doing a little external spring cleaning and some truly reinvigorating internal spring cleaning. This program will follow a season of sugar and sweets with both Passover and Easter behind us we will be able to commit to our health and eating cleaner.

Both programs will offer daily support email check ins to see how you are progressing, a menu plan to follow including recipes, coaching and suggestions for diet and lifestyle changes you can easily make to improve you energy and revitalize your spirit. With Spring upon us it is the perfect time to readjust your priorities and make your health number 1!

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Feel free to contact me with questions or go directly to my website and sign up.

Here is a sample recipes we will cook during our cleanse:

Ginger Broiled Salmon

Prep time: 5 minutes

Cooking time: 10 minutes

 Yields: 2 people

 Ingredients: 

 1 tablespoon coconut oil

1/4 cup water

2 teaspoons fresh grated ginger

1 tablespoons umeboshi plum vinegar

2 4-ounce wild salmon fillets

 Directions: 

Make marinade my combining oil, water, ginger and vinegar.

Place fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes.

Preheat broiler.

Broil fish skin side down for 6-8 minutes.

Baste with remaining marinade once or twice while broiling.

Use any remaining marinade as a sauce and serve.

 – See more recipes at: http://leanne-yinger.healthcoach.integrativenutrition.com/

There will also be vegan, vegetarian and macrobiotic dishes such as this delightfully complete meal below: Black Bean and Mango Salad with Quinoa! Yummy stuff to look forward to so take that first step toward improving your vitality. 

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 SPRING IS NATURES WAY OF SAYING LET’S PARTY! 🙂

Robin Williams

Be Well

A Winter’s Afternoon

ice cycles

White-Eyes

In winter

 all the singing is in
         the tops of the trees
             where the wind-bird
with its white eyes
    shoves and pushes
         among the branches.
             Like any of us
he wants to go to sleep,
    but he’s restless—
         he has an idea,
             and slowly it unfolds
from under his beating wings
    as long as he stays awake.
         But his big, round music, after all,
             is too breathy to last.
So, it’s over.
    In the pine-crown
         he makes his nest,
             he’s done all he can.
I don’t know the name of this bird,
    I only imagine his glittering beak
         tucked in a white wing
             while the clouds—
which he has summoned
    from the north—
         which he has taught
             to be mild, and silent—
thicken, and begin to fall
    into the world below
         like stars, or the feathers
               of some unimaginable bird
that loves us,
    that is asleep now, and silent—
         that has turned itself
             into snow.
Mary Oliver
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Spring is coming. The light is changing and the days are slowly lengthening. Stay warm as this cold descends upon us again and remember it will soon be spring! Make a delightful soup or stew to stay warm and feed your whole being. This is a real comfort food soup and so easy to make.

Buckwheat Soba Noodles in Broth

1 lb buckwheat soba noodles

½ cup shoyu

½ teaspoon ginger

1 cup finely chopped leak

2 cups water

2 cardomon pods

1 Tablespoon toasted sesame seeds

½ cup shredded nori

In a medium saucepan, fry the leeks until they are tender.

Combine water, shoyu, ginger, cardomon in pot with leeks and bring to a boil.

Once boiling, bring to a simmer for approximately 15 minutes.

Add buckwheat soba noodles and cook until noodles are tender – about 5-7 minutes.

Sprinkle the sesame seeds and nori over top of soup and serve immediately

 

Peace and Brightest Blessings

Nostalgia and New Adventures

Have you ever had a nostalgic experience while enjoying a completely new adventure? Ah it is grand! Yesterday, I had a most delightful day that started with traveling to Connecticut with two of the loveliest women on Earth. We met while participating in the Macrobiotic Level 2A program at Kushi Institute earlier this month. The two on the right of the photo below were my traveling companions, Nandi from India, and Stefania from Italy.

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We were on our way to have acupuncture treatments with Dr. Shunyu Li, OMD, NCCAOM, L.Ac. whose practice just happens to be in Branford CT! http://acupuncturists.healthprofs.com/cam/name/Shunyu

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Now you might ask what the big deal is about Branford CT…and I would respond that I lived there for 5-6 years in my early 20s when I was studying pottery and herbal arts. It was a truly magical time in my life which I had not reflected on for many years until this trip. I was surprised how much things had changed in Branford, in fact, I could not find Bittersweet Farm where I studied pottery or my grandparents old home on Route 1 as it is so developed now. We did eventually find Dr Li’s office however, he was waiting at the door for us and greeted us warmly.

This was my first acupuncture treatment and so I found it very comforting to travel with women who had some insight into what I might expect. It was also wonderful to learn more about both Italy and India from the perspective of these wise women. We discussed food, of course, all we KI students talk incessantly about clean, healing foods.

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After our acupuncture treatment Stefania and brought Nandi to the train station in New Haven and then found our way to the Stony Creek town dock to have a little picnic looking out on The Thimble Islands and Long Island Sound. It was a beautiful, sunny day in the low 50s and we smiled at the contrast of the sound and the snow that met the water.

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We then took a drive from Stony Creek along route 146 to Guilford and found Tuttles Point where I was married and had lived with my former husband prior to moving to Vermont to start our family. Things had not changed much on the point and the house we lived in was still there!

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It wasn’t a fancy house by any means but the flooding of memories from that time in my life filled me with such joy. And to be sharing this excursion with Stefania who seemed to enjoy every stop we made was the joining of nostalgia and new adventure!

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Today I am filled with such peace and energy for cooking. I made this tofu stir fry this morning (I started out to make a scramble but this is where it wanted to go and so I followed). Dr. Li suggested no animal protein for at least 24 hours following my acupuncture treatment so my Sunday eggs are off the table.

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The stir fry was quite simple to make. Cut up firm tofu (I used Bridge tofu https://www.facebook.com/thebridgetofu which is local and delicious) because when traveling yesterday we stopped in Middletown CT where this tofu is made. Then marinate the tofu in shoyu, fresh ground ginger and lime juice while preparing the vegetable. I used carrot, daikon, burdock, red onion, shiitake mushrooms, green, red and yellow peppers, fresh ginger and broccoli.

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Then using safflower oil stir fry the tofu keeping aside the remaining shoyu for about 4-5 minutes until browned. Remove the tofu and add a little more oil to stir fry the vegetables until tender but not soft. Mix together with tofu add remaining shoyu and small amount of water and arrowroot to make clear glaze. Top with toasted sesame seeds.

Simple and delicious!

Peace and Brightest Blessings