1 - 2 - 3 Guacamole!

The trick to perfect guacamole is using good, ripe avocados. Check for ripeness by gently pressing the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there is a lot of give, the avocado may be past ripe and not good. In this case, taste test first before using.

This quick recipe is unbelievably easy and could go many ways depending on the tastes you desire and/or what you have in the house! Pair your guacamole with chips, slather it on a wrap (can be substitute for cheese!), drop some on your rice and beans or stuff it on your sandwich. It’s all good!

Ingredients:

2 ripe avocados

1 lime, juiced

½ teaspoon olive oil

sea salt to taste

½ handful of fresh cilantro (optional)

Other Optional Ingredients:

Feel free to add some finely chopped red onion to your guacamole if you have some. Same goes for tomatoes, add one ripe, chopped tomato (seeds and pulp removed). The acidity from the tomato will actually help the guacamole from turning brown. If you prefer your guacamole with garlic, add a minced clove to this recipe.

Directions:

Peel and mash avocados in a serving bowl. Stir in other ingredients. Season with remaining lime juice and sea salt to taste. Chill for half an hour to blend flavors, keeping the pits of the avocados in the bowl until it’s served. See, it's as easy as 1 - 2 - 3! ENJOY!

Benefits of Avocados:

Avocados have gotten a bad rap because of their fat content. However, fat is a macronutrient much need by the body. Fat insulates the body, helps transport hormones and is a source of stored energy. Remember, it is the quality of fats that you take into your body that needs attention. Avocado is a quality source of monounsaturated fats which aids the absorption of its fat soluble vitamins E and K. It is important to note that avocados also contain B vitamins and Vitamin C and its potassium content is three times that of a banana!

Restore Your Health Through Digestion

Heartburn, bloating, irritability, depression, anxiety, insomnia, headaches, indigestion, constipation, gas, allergies…the list goes on and on. Digestion is everything. Gut health is crucial to good overall health. Below are some smart ways to keep your belly happy and healthy.



1. Eat Real Foods. Shop the perimeter of grocery stores in the refrigerated sections for real food. Fresh fruits and vegetables are foods that are “alive” and contain the healthy enzymes that your body needs to digest foods properly. Foods that are found in packages on the inside aisles of the store are “dead” foods that contain NO enzymes that your body needs to digest.



2. Fermented Foods/Probiotics. Consuming fermented foods such as sauerkraut, kombucha, yogurt, kefir and tempeh keeps the gut flora healthy because they contain natural probiotics that our guts need to stay healthy.



3. Eat Seasonally. Our body can assimilate produce better when eaten during its peak season. When we eat in harmony with nature, all systems of the body are more at ease.



4. Stay Hydrated. Keeping your system hydrated is key for overall health, especially with digestion. Water helps to lubricate your organs allowing them to help guide your digestion and elimination smoothly along.



5. Eat Your Fiber. Be sure to include plenty of fiber in your diet. Fruits, vegetables and whole grains are some of the best sources of dietary fiber that will keep your gut healthy and may help to rid you of some diseases and illnesses.



6. Trust Your Gut. Connect with that instinctual “gut feeling” when you have one and trust it. Be true to yourself, to others and in every other aspect of your life.



7. Take 3 Deep Breaths. Eating in a relaxed environment as often as possible is important for healthy digestion. Sit down before you eat and pause to take a few deep breaths before you begin eating. Slow down, relax.



8. Chew Your Food. Try to chew your food at least 10 – 20 times before swallowing. Digestion begins in your mouth and will flow a lot smoother through your digestive tract when food is chewed properly.



9. Avoid Sugar. Limit your sugar intake, especially any artificial sugars.



10. Have a Cup of Tea. Calm your belly and digestion with a cup of hot, herbal tea. Chamomile, ginger, peppermint or fennel tea are very soothing to the stomach.

All About TEMPEH

What is TEMPEH?

Tempeh is a product which is made from fermented soybeans and sometimes grains. The fermentation process binds the beans together and gives them flavor. Tempeh has a nutty flavor and can be marinated, grilled, or fried, or added to soups and casseroles.



How it’s made: By fermenting cooked soybeans with a mold.

How it’s sold: It's sold in flat rectangular pieces about eight inches long.

Appearance: Brownish in color and dry. You can see the whole soybeans.

Consistency: Firm and chewy.

Flavor: Has a slight earthy sweet taste.

Ideas for Using Tempeh:

1. Steamed. Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes. Then remove the tempeh and proceed with marinating, grilling, baking, or otherwise seasoning and cooking it.

2. Marinated. Tempeh can be rather bland on its own, but it takes well to marinade. Good tempeh marinade ingredients include soy sauce, vinegar, citrus juice, coconut milk, peanut butter, ginger, spices, or sweeteners like maple syrup, agave nectar or honey. Even a quick coat of soy sauce and a few other seasonings significantly heightens the flavor. Marinated tempeh may also be grilled or baked.

Here's one that I do on busy weeknights: Cut an 8 ounce block of tempeh into 1/4 inch-thick slices. Marinate for 10-20 minutes in a mixture of Bragg's liquid aminos (1/4 cup), rice wine vinegar (1 tablespoon), sesame oil (1/2 teaspoon), and minced garlic (1-2 cloves). Pan-fry over medium heat until golden brown and crispy.

3. Thinly sliced. Grilling or pan-frying tempeh until the edges turn crispy enhances its natural nutty flavor. Slice tempeh about 1/4 inch thick. At this thickness, it can acquire just the right amount of crispiness on the edges while retaining a nice, chewy interior.

4. Blackened. Tempeh coated and seared with with blackening spice makes a tasty addition to salads and vegetable bowls. Use a prepared Cajun-style seasoning or make your own with equal parts paprika, cayenne, black pepper, garlic powder, dried oregano, dried thyme, and salt. Brush tempeh patties with oil, coat them with the spice mixture, and sear in a hot frying pan. Let the spices smoke for 5-10 seconds to blacken.

5. Crumbled into sauces and stews. Like tofu, tempeh takes on the flavor of whatever it's cooked in, making it a versatile way to add heartiness and protein to a meal. Add crumbled, grated, or cubed tempeh to spaghetti sauce, stew, chili, or curry.

Benefits of Tempeh

Nutritionally speaking, both tofu and tempeh are excellent sources of a variety of nutrients. They both contain muscle-building soy protein, which has numerous health benefits. They do have some fat, mainly in the form of unsaturated fat and are cholesterol free. They are low in sodium, unless soy sauce or other salty ingredients are added. Tofu can be a good source of calcium. Both tofu and tempeh can contain significant amounts of iron. Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. Tempeh contains riboflavins and is a great source of magnesium.

Storing Tempeh

Tempeh is perishable and should be kept refrigerated. Almost all brands of tempeh sold in stores have been cooked before packaging. Tempeh can stay refrigerated for up to 10 days. If you do not consume the whole package at one time, wrap it well and place back in the refrigerator. It will keep fresh for several months in the freezer. Tempeh, which has been heat-treated, does not require additional cooking before being eaten, but steaming can make it easier for some people to digest it.

Simple Tempeh Recipe:

Tempeh can be a little strange if you’re not familiar with using them in the kitchen. Always remember to use the Internet for quick and simple recipe ideas (or how-to’s) with it. You’ll be surprised at how delicious and simple it is to incorporate into your existing meals! Try the ideas above or this one below.

Tempeh Chili

Take your favorite chili recipe and instead of ground beef or turkey, substitute with a ½ pound of tempeh, crumbled. Add the tempeh after you sauté your onion, garlic and seasonings and cook for about 5 minutes before adding your tomato paste, beans, etc., and let simmer as usual.

Metagenics: High Quality Nutraceuticals and Medical Foods

Ever find yourself in the vitamin section of the grocery store looking for something, but there is just too much to choose from and you aren't sure exactly what to get, or what dosage, or what brand? It can be really confusing. And the sad part is, most brands cannot be trusted.



From mixing the ingredients to sealing the bottles, Metagenics quality assurance team oversees every step of the manufacturing process, verifying the efficacy, safety, and dependability of their products. Metagenics leads the industry in its commitment to product quality with a team of highly trained specialists (numerous PhDs and Masters) devoted entirely to assuring the quality of each and every batch of product.



I'm proud to say that I'm a Metagenics representative and sell their high quality products through my health counseling practice, Center Your Health. If you are need of a certain supplement or are unsure of what kinds of supplements you need to be taking, contact me! We can discuss together what will be best for you and you can order what you need through me.



Don't get me wrong, I'm a huge supporter of obtaining the vitamins and nutrients you need from its natural source (I'll ALWAYS suggest food first), but do understand that there are times you may need to supplement and/or play it safe. That's why if you are going to be taking any vitamins, they should be of the highest quality so that you are getting your money's worth and are absorbing all of their benefits.

You will receive Center Your Health's discounted prices for any supplements you purchase, I promise!

Lava Lamp Belly - Lactose Intolerance

Back in High School, I remember explaining to my doctor that my stomach felt like a lava lamp each and every day. He laughed at my explanation, but it was the truth! Each day I had pockets of gas painfully churning inside me due to all of the dairy products I was consuming. Luckily, he suggested a week off of dairy products only to find that I was indeed lactose intolerant. Lactose intolerance, also called lactase deficiency, means you aren't able to fully digest the milk sugar (lactose) in dairy products. It's usually not dangerous, but symptoms of lactose intolerance can be uncomfortable.

The problem behind lactose intolerance is a deficiency of lactase — an enzyme produced by the lining of your small intestine. Many people have low levels of lactase, but most don't experience signs and symptoms. Only people with both low lactase levels who also have associated signs and symptoms have, by definition, lactose intolerance.

Being diagnosed with lactose intolerance was devastating for me at that age, but I've learned to make healthier decisions with dairy free options as well as obtaining important nutrients from natural foods.

Treatments
There's currently no way to boost your body's production of the lactase enzyme. People with lactose intolerance usually find relief from signs and symptoms by reducing the amount of dairy products they eat and using special products made for people with this condition.

1. Eat fewer dairy products 

This is the best bet for people with lactose intolerance to reduce their signs and symptoms. There is an argument that those who avoid milk will end up being deficient in multiple nutrients including (but not limited to) calcium, B Vitamins, protein, Vitamin D, copper and zinc. This is plain silly and if you're eating a balanced diet there's no need for milk. The line of reasoning has been created by those in the dairy industry with the main threat being a decrease in calcium consumption. Calcium is found in many other foods, such as almonds, book choy broccoli, canned salmon, kale, milk substitutes (oat, almond, rice, hemp or soy milk), oranges, pinto beans, rhubarb, spinach or tofu.

2. Experiment with an assortment of dairy products
Not all dairy products have the same amount of lactose. For example, hard cheeses, such as Swiss or cheddar, have small amounts of lactose and generally cause no symptoms. You may well be able to tolerate cultured milk products, such as yogurt, because the bacteria used in the culturing process naturally produce the enzyme that breaks down lactose.

3. Watching out for hidden lactose
Milk and lactose are often added to prepared foods, such as cereal, instant soups, salad dressings, nondairy creamers, processed meats and baking mixes. Check nutrition labels for milk and lactose in the ingredient list. Also look for other words that indicate lactose, such as whey, milk byproducts, fat-free dry milk powder and dry milk solids. Lactose is also used in medications. Tell your pharmacist if you have lactose intolerance.

4. Use caution if you choose to eat dairy products
It may not be necessary to completely avoid dairy foods. Most people with lactose intolerance can enjoy some milk products without symptoms. You may even be able to increase your tolerance to dairy products by gradually introducing them into your diet.

5. Consume probiotics
Probiotics are living organisms present in your intestines that help maintain a healthy digestive system. Probiotics are also available as active or "live" cultures in some yogurts and as supplements in capsule form. Probiotics can be found in many fermented foods such as sauerkraut, raw kombucha tea, miso or tempeh. These are sometimes used for gastrointestinal conditions such as diarrhea and irritable bowel syndrome. They may also help your body digest lactose. Probiotics are a safe and easy way to help lactose intolerance as well as keep your digestive system healthy.

6. Use lactase enzyme tablets or drops
Over-the-counter tablets or drops containing the lactase enzyme may help you digest dairy products. You can take tablets just before a meal or snack. Or the drops can be added to a carton of organic milk. Not everyone with lactose intolerance is helped by these products. I keep Lactaid pills with me wherever I go just in case I'm out and a food contains a little dairy.

Are you lactose intolerant?
The signs and symptoms of lactose intolerance usually begin 30 minutes to two hours after eating or drinking foods that contain lactose. Common signs and symptoms include:
- Diarrhea
- Nausea
- Abdominal cramps
- Bloating
- Gas

Symptoms are usually mild, but they may sometimes be severe. Let me know if you have any questions regarding lactose intolerance (I'm pushing over 15 years now). I would love to share some dairy-free alternatives with you or hear some of your own below!

Mango Blueberry Sorbet

Who needs store bought sorbet when you can whip some up yourself with your favorite fruits in the house in a quick jiff? You'll doge all the additives and excess sugars and create your own Summer treat!

Prep Time: 5 minutes
Yields: 6 servings

Ingredients:
1 bag frozen mango
1 bag frozen blueberries
1 tablespoon honey
¼ cup apple juice

Directions:
Put all ingredients into a blender.
Blend until creamy, about one minute. You may have to scrape down the sides of the machine a few times if using a regular blender.
Serve immediately or place the rest in a Tupperware in the freezer to enjoy later.
Garnish with fresh mint sprigs, or some crushed nuts on top for texture!

*You can use any frozen fruit you like or freeze fresh fruit such as bananas and strawberries. Have fun with your recipes!

CYH's Songs of the Moment: Summer Kirtan Playlist

You know me and my mix CDs...one for each season, of every year, for all different moods or occasions. I'm such a nerd and don't care who knows it! For all my yoga folks out there, here's my latest summer kirtan playlist. It's beautiful, fun to chant along with and really high energy (well, except the Snatam Kaur but that song equals pure peace and can mellow you out after a long day or if you're ever feeling stressed). Enjoy your chanting!

CYH's Songs of the Moment: Thievery Corporation, Culture of Fear

You know the days where you just can't figure out what to listen to? Sometimes no matter what you put on it just doesn't jive with you? When I have those days, I click on anyone of the songs in my Thievery Corporation playlist and just let it play. No matter what, it always ended up being just the right musical choice. If I want to chill and listen to something that will mellow me out, Thievery does it. On the flip side, if I need energy and want to get into a grove while working, cleaning or something...Thievery does it. I've been anxiously awaiting their new album and it's finally here with lots of tasty dub, just how I like it. Thank you, Thievery, AGAIN, for a totally awesome album.

Doggies Need Healthy Food Too

Stanley is the love of my life. He's my parents 11 year old dachshund that is still just as full of life as he was in his younger years. We tend to forget that dogs need the right nutrition just as we do. There little pellets of dog food are very similar (nutrition-wise) to that of packaged foods for us. Just read the ingredients, you'll find plenty of additives that you cannot pronounce, just as you would picking up a packaged food in the grocery store! It's important to make sure that your doggie is getting the right nutrition, and there are a few things you can do to make sure they get it.

When I stop in at my parents, I love sharing my food with Stan. In the morning, I'll cut a piece of my banana and mash it into his food. If I'm making an egg, I'll always make an extra one for him (save half of it for the next day for him). If I've got any soup or (mild) sauce, I'll save a tablespoon or so, mix with warm water and add to his food. If my parents have any meat in the house I'll give him a bite or two. I'll also mash some sweet potato into his food, anything gentle yet nutritious that I know he can benefit from just as much as I do. My mom loves mixing in a teaspoon of nutritional yeast for some added flavor and protein too! Remember, there are some foods that dogs should NOT eat. Please review the list here.

If you haven't already, try looking for an all natural dog food. They are a good source of minerals, including manganese, phosphorus, calcium and potassium. The ideal diet of natural dog food is 100% free of grease and oil, while being rich in protein and fiber, which helps keep your dog on top of fitness and health.

You can take control over the health of your pet’s diet with your dog at home. Avoid processed foods because they are NOT healthy for your pet. Many natural food options exist. Talk to their vet about what natural diet is best for your pet. When the quality of your pet’s health is improved, they will live a longer, healthier life with you. You will also have less vet visits, which can add up!

Talk to their vet. Always talk to their veterinarian about what to feed your pet, and remind them that you would like to go as natural as possible to return to the diet nature intended. Their veterinarian will help you decide which food and products are better and what to things to avoid.

Consider supplements. Their vet can educate you about any supplements that can be a nice addition to your dog’s diet to maximize health potential. Vitamins and minerals are an essential part of a diet for any dog.

Dog gone raw. Raw or organic meat diets are preferred by many dog owners, the first consists of various cuts of meat, vegetable juices and a variety of grains. The second is almost the same thing, except it is produced organically or personally harvested, depending on the type of garden space the dog ownerhas available.

Go organic. An organic dog diet is easily achieved at home with the purchase of organic dog food, meat, vegetables and grains. If you have access to organic products grown in their local area, this may be the best option for your pet. If you have time and space, consider growing your own organic vegetables for use in the diet of your dog, and of course, for yourself!

Done correctly, a natural food diet at home is sure to provide your furry friend better nutrition. However, a poorly planned diet at home with inferior ingredients can be harmful to your dog in the same way that processed food can be for us.

Photo = Stanley, my parent's 10 1/2 year old dachshund, isn't he beautiful?! His favorite snack are baby carrots. He hears the bag in the refrigerator, comes running into the kitchen and quickly stands on his hind legs, begging with his hands for a crunch! Love him-

Take a Full Moon Bath

Each month, I practice a full moon meditation on the night of the full moon through my lineage of yoga. (See sample meditation here). Luckily, during the warmer months, I can enjoy these meditations on the Jersey shore just minutes from my apartment, facing the sea with the bright light of the moon reflecting beautifully over the water and onto my skin.

The full moon is a powerful time each month. The day of, before and after the full moon is a time to attract love, abundance, creativity and positive energy. Just as the sun has it's healing energy, so does the moon. Moonbathing is just as important as sun bathing. The benefits derived from moonbathing are equally important, however, there is not a single defect in a moonbath to my knowledge (as there is with having too much sun). Moonlight is reflected light of the sunlight absorbed by the moon and showered onto Earth. This cooling light should be bathed in from 8:00pm till the wee hours as you please, retiring right to bed after.

I encourage you to step outside and bathe under the full moon's healing light even if only for a few minutes. Breathe deep, reflect, and allow yourself to soak up the magic.

"May the Guru spirit and the Guru's Grace shine for you, within you, like the cool mind-settling light of the full moon." -Swami Veda Bharati

Obsessed with Being Tan

I have a very embarrassing confession that may come as a shock to you.

I have tanorexia. (Don't laugh!)

Wikipedia defines tanorexia as the term often used to describe a condition in which a person participates in excessive outdoor sun tanning or excessive use of other skin tanning methods (such as tanning beds) to achieve a darker skin complexion because they perceive themselves as unacceptably pale.

Maybe it's the Jersey girl in me, but ever since I can remember I've been all about being tan during the summer months. I will tan and tan, then look at myself in the mirror and see a pale-skinned girl, which then forces me back out on the mission to do whatever I can to get more tan. I have fair skin and light eyes so so I've never been one to get super dark. I'm also more at risk for skin cancer due to sun exposure. I'm not talking about the ugly orange tan look, that is unattractive. Being too tan is never a good look. I just like color, that sun-kissed look as if you spend the day at the beach.

The history of my obsession began at an early age. I can remember enjoying the tan lines my speedo would create from summer morning swim practices when I was younger. In my early teens my girlfriends and I would actually cut out the initials of the boys we were crushing on with tape, stick to a part of our body and let the sun tan around them to express our summer crush! I was a year-round swimmer, so during the colder months after my tan would fade, I would apply sunless tanning cream each day to maintain some level of color to my skin. Through high school and college I would bake while life-guarding and on my summer weeks down the shore. I spent my nights itchy with sunburned skin and would heal my burns with my fresh aloe plant. Then once I graduated college and started working at Boca Salons as a receptionist, I had access to a tanning bed whenever I needed it. Those 15 minutes in the bed each day of work were the most relaxing moments of my day, and I'd walk out looking bronzed and feeling pretty. That began my tanning bed obsession. Why would I need to lay out for hours in the blazing hot sun when I could just pop into a bed and get a mega-quick dose of color without the hassle or the burn?! For years now, every summer I basically have avoided laying out in the natural sun, but rather would buy packages for tanning bed sessions. On the beach I would apply 30 sunblock, cover up with a hat and lie under an umbrella like a grandmother. BUT, every week I would happily pop into Hollywood tans for a quick 8 minute session to bronze myself up. Oh and I forgot to mention, I've been hiding the fact that I've been actually going to tanning salons for YEARS now to almost everyone I know. VERY few friends and family know. Sick.

So, I am happy to say that this is the first summer that I am completely refusing to walk into a tanning salon and hop into a bed. It's been a constant struggle, but I'm really determined not to do it. Instead I'm carefully getting natural sun tans from the sun (I'll lie out for about a half hour with no protection, then apply my 30 sunblock and/or head under some shade), and I've also gone back to using a bronzing sunless tanning lotion. I've always been a fan of Loreal's Sublime Bronze. Although it's not the safest with its harmful chemicals (parabens, dyes and a bunch of other chemicals that none of us can pronounce), it's still safer than baking in a tanning bed each week. The newest Sublime Bronze product actually is loaded with shimmer too, so along with the bronzing it does the pretty glitter catches the light and allows me to shine! I am on the hunt for a more natural tanning lotion that 1. works, 2. smells good, 3. has safe ingredients. If you find one that you love, please share with me! Or, if you have a tanning obsession like I do, feel free to talk about it with me! I'm coming out with my problem!

CYH's Song of the Moment: Foals, Spanish Sahara

I've got a huge crush on this new Foals album, Total Life Forever.

Living Clay 21-Day Detox

Early this Spring, my doctor found high levels of heavy metals in my system. He recommended a cleanse to rid my body of the heavy metals, so I did some research on my own and embarked on a 21-day calcium bentonite clay cleanse! I just finished my 21st day of the cleanse and feel absolutely fabulous. I just hope that my next blood test results will show that the clay drew the metals out of my body. We'll see! I choose this cleanse because the highly charged calcium bentonite clay attracts and removes toxins and impurities from the body. I've been taking it internally this whole time, but plan to bathe in it once or twice as well, since it can be used externally or topically to remove toxins as well.

A little bit about the clay:

Calcium bentonite clay has not only been used medicinally for hundreds of years by indigenous cultures around the planet, but has in recent years been increasingly used by practitioners of alternative medicine as a simple but effective internal cleanser to help in preventing and alleviating various health problems. From volcanic ash rich in trace minerals, this ultra pure clay is one of the most effective natural intestinal detoxifying agents available to us and has been used for hundreds of years by native tribes around the globe.

Taken internally, liquid bentonite supports the intestinal system in the elimination of toxins. Liquid bentonite is inert which means it passes through the body undigested. In medicine, bentonite is used as an antidote in heavy metal poisoning. The list of the healing benefits of this incredible clay both internally and externally go on and on and on and on. For real...

My top 5 reasons why I'm all about this clay cleanse:

1. I have had NO intestinal issues throughout these past 21-days (could be the first 21-days of my whole adult life without them!).

2. The clay energizes me! The mornings I drink it, I'm alert and focused.

3. It suppresses my appetite, which has helped to curb over-eating binging moments throughout my day (you know you have them too!).

4. My skin has been exceptionally vibrant. I've never had bad skin or breakouts, but there has almost been a glow to my skin on a consistent basis. Very nice!

5. It was SUCH an easy detox. I would drink a small clay mixture in the morning and then before bed each night. So simple.

I made sure to buy high quality, trusted clay from Living Clay. I ordered a pretty large container (didn't realize I didn't need that much at all), but I'm still using it and don't plan on stopping because of how good it makes me feel. The clay lasts indefinitely if kept in a cool place in a plastic container. If you do embark on this cleanse be sure to drink PLENTY of water each day.

Have you used calcium bentonite clay before and have an experience you can share about it? I'd love to hear!

The 8 Causes of Cravings

I looooooove deconstructing cravings! Whenever someone mentions a craving they're having I immediately start analyzing what their body is trying to tell them.

The body is amazing. It knows when to go to sleep, wake up, go to the bathroom, maintain 98.6 degrees and tighten the eyes when the light gets bright. It knows the miracle of pregnancy and childbirth. Your heart never misses a beat. Your lungs are always breathing. The body is a super-computer, and it never makes mistakes.

Look at the foods, deficits and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

The 8 primary causes of cravings are:

1. Lack of primary food. Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little or the wrong type), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food.

2. Water. Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well balanced.

3. Yin/yang imbalance. Certain foods have more yin qualities (expansive) while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang). Eating too many raw foods (yin) may cause cravings for extremely cooked (dehydrated) foods or vise versa.

4. Inside coming out. Often times, cravings come from foods that we have recently eaten, foods eaten by our ancestors, or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one’s ancestral or childhood foods.

5. Seasonal. Often the body craves foods that balance the elements of the season. In the spring, people crave detoxifying foods like leafy greens or citrus foods. In the summer, people crave cooling foods like fruit, raw foods and ice cream, and in the fall people crave grounding foods like squash, onions and nuts. During winter, many crave hot and heat-producing foods like meat, oil and fat. Cravings can also be associated with the holidays, for foods like turkey, eggnog or sweets, etc.

6. Lack of nutrients. If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine.

7. Hormonal. When women experience menstruation, pregnancy or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

8. De-evolution. When things are going extremely well, sometimes a self-sabotage syndrome happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

CYH's Workout Song of Summer 2011: Work That by Mary J. Blige

I've been obsessed with getting my cardio in these days and have turned into such a gym rat but am loving every moment of it. I love doing my cardio to fun, poppy music that gets me going. My best friend, Jessica, from college recommended this song to me and it's taken the number one spot on my ipod during my workouts. PERFECT for me, right now, exactly where I am with everything!

Slow Down at Meal Time

We live in a fast paced world. People are on the go, multi-tasking, planning and thinking ahead. In a busy world, people also eat on the go; in the car, at their desks, standing up, walking down the street, barely taking the time to enjoy their meal. When we eat quickly, we tend to eat more, therefore consuming more calories.

 Digestion begins in the mouth. Slowing down to completely chew your food, allows the release of digestive enzymes that break down food and greater assimilation of nutrients. Whole foods, especially whole grains, must be mixed with saliva and chewed until they become liquid to release their full nutritional value. Because digestion becomes so efficient when you chew your food thoroughly, your body will begin to feel wonderfully light. To get into the habit of chewing correctly, try counting the chews in each bite, aiming for 30 to 50 times. It helps if you put your fork down between bites.

 The New York Times reported on a few scientific studies to support the claim that eating slowly is a method for consuming fewer calories. Who could imagine that losing weight is as simple as taking a few more minutes to slow down and eat what is already on your plate?

5 Tips to Slow Down at Meal Time:

1. Take 3 deep breaths before your meal.

2. Place your fork down between each bite, or use chopsticks to eat.

3. Chew your food at least 30-50 times before swallowing.

4. Savor the flavors and textures that are happening in your mouth.

5. Eat in a calm, relaxed atmosphere as often as possible.

Information adapted from the Institute for Integrative Nutrition.

Quick Eggless Salad Lunch

This is such a quick and yummy lunch. It makes enough to last quite a few lunches, or to feed a few people. Whip some up and try it for yourself, sooo good!

Quick Eggless Salad

Ingredients:

1 block extra firm tofu (drained)

2 tablespoon dijon mustard

2 tablespoon Veganaise

1 tablespoon turmeric

1/4 red onion (diced)

1 stalk celery (diced)

1 carrot (diced)

sea salt and pepper to taste

dash of paprika for flavor and zest!

Directions:

Place all ingredients in a bowl and crumble tofu with hands into bowl. Use a spoon to mix well. Serve over a bed a greens or on your favorite bread. I love it over a plate of fresh spinach and a dash of paprika with a glass of cranberry kombucha! (FUNFACT: If you hang out on their site, you'll see my picture come up with my cranberry glass of kombucha goodness!)

Surrendering to the Wave of Silence

I've just returned from my first silent retreat. This was a 3-day retreat on the Jersey shore at the lovely beach sanctuary, Stella Maris Retreat Center. Our group was guided by Dr. Stephen Parker, an initiate of the Himalayan Tradition (the lineage of my yoga), who was simply amazing. It was me, my yoga mat, my journal, a few books, my sketchbook, a bar of dark chocolate with cherries and a meditation shawl. No computer, emails, cell phone, iPod or any other distracting device. It was to say the least, an experience of pure bliss.

These past months leading up to this retreat, I've had a very different idea of how my 3 days of silence would go. Surprisingly, it went the complete opposite. I had imagined it to be a time of reflection where my inner darkness would prevail without the ability to express myself through speech, leaving me in this 3-day saddened state of tears and some kind of an overall breakdown. To be honest, I had that the weekend before at my weekend trip to Kripalu for Tara Stile's workshop! I stayed with a girlfriend of mine in Massachusetts and we did nothing but engage in long emotional talks where we'd cry our eyes out, console one another with whatever wisdom we could, then go and practice yoga in between, HA! This went on the whole weekend for us. However, this silent experience was much different.

By silencing, I was able to clear my mind by listening to nature surrounding me. I could hear my thoughts and therefore was able to analyze them appropriately with my heart as my guide. A smile graced my face almost every moment of my silence. I finally got to the point where when a question in my mind would come up, my inner dialogue would compassionately answer it. All I heard for the full 3 days were the waves crashing on the shore, lovely birds singing their Spring song and the occasional seagull squawking above to remind me that we were on the beach.

What I noticed during my silence:

Loud to soft thoughts.

Hours into my silence, I noticed how LOUD my thoughts were. My mind was racing so fast, continuously and was extra obnoxious. But as time went on and I got deeper into my silence, my thoughts calmed. My inner dialogue spoke in a soft, slow voice. Thoughts were soothing, gentle and I was able to think much more clearly.

Radio 24/7.

There is a constant radio station playing in my head. There is always a song being played in the back of my mind all day, throughout everything, even as I sleep! The songs change ev

ery few hours and are accompanied by a loud and obnoxious radio station host (my mind!) talking over the music. I actually have to imagine pressing a STOP button in my mind to turn off the station!

Slow down, become mindful.

Silence allowed me to slow down, especially during mealtime. Slowing down during meals and not speaking with others allows you to be present with your food and eat mindfully. Every meal I had I kept saying to myself how it was the BEST I've ever had, but in actuality I was just tasting and enjoying the food in front of me! I ate much less and walked away satisfied.

Meditation fills you up.

Meditating creates inner peace, allowing love and appreciation for your life, body and world around you that you can't help but become enveloped with peace. I sometimes tend to overeat, to fill something up inside me that food will never be able to satisfy. Or sometimes I'll talk badly about something or someone to make myself feel better in that brief moment, but then feel awful afterwards leaving me feeling more empty than full. The fullness that a meditation practice brings fills you up, allowing you to no longer desire to overeat, or act out of poor behavior.

Inner peace is there, always.

The core of our being is peace. We all have silence within us, it's just a matter of tapping into that stillness and knowing how to access it during times of need. A consistent meditation practice will allow you to become aware of this peace, a silent retreat such as what I just went on, or it can be as simple as deepening your breath for a few moments each day to connect with your true nature.

The few words I uttered by accident during my silence:

"Namaste." - at the end of one of the yoga

classes...habit!

"Thank you." - only whispered once, another habit!

"Is there dairy in this?" - of course I uttered this. I should have just made a sign of all my dietary needs for the chef to answer at each meal!

"Mmmm" - about 9 times with each bite of a chocolate chip zucchini walnut bread that I allowed myself to have after dinner one night. It was divine!

"Achoo!" - the sea breeze was whisking around dandelion seeds each day, what can I say.

My first thought when I woke up at 5am this morning was of a vivid wave slowly crashing. I observed each and every detail of that wave and heard each splash it made. With my eyes still closed from sleep, I smiled and knew in that moment, I had surrendered to the wave of silence.

10 Suggestions to Help or Prevent Hair Loss

Hair is a living protein, and as with any part of our bodies we must be sure to maintain proper health to optimize the chances of continuing to grow a healthy head of hair. Causes of hair loss can be hereditary, stress related, hormonal disturbances or nutritional deficiencies. Proper nutrition is vital to hair loss prevention, since the hair is a living and growing part of the body’s system. A healthy balanced diet, exercise, stress management and a few natural remedies may all aid in your hair loss prevention efforts. Remember, the restoration of hair growth is not an overnight process. The process takes time regardless of the method chosen. Be patient and don’t give up!

Hair loss in men and women may be due to different factors. Women's hair loss may be due to a gastrointestinal (GI) tract problem. To help correct a sluggish GI tract, women may want to increase their intake of probiotics. These helpful bacteria will help to speed the GI tract and, in turn, improve the overall health of hair.

Men may benefit from a low saturated fat diet. Hair loss is tied to elevated testosterone levels, and meat/dairy saturated fat in the diet act to raise these levels even more. By reducing saturated animal fat from meat/dairy intake, men may be able to lower their hormone levels and thus slow the hair loss cycle caused by hormones.

Keep in mind that the body is a system, and it is the abuse of this system by improper nutrition and environmental causes that lead to most common hair loss. Through returning the body back to its natural state, hair loss may be able to be prevented and restored. Yippee!!!

10 Suggestions to help or prevent hair loss:

1. Chill out. Never underestimate how stress is effecting your body. When we're stressed, it seeps out wherever it can. Make it a priority to take a few deep breaths sometime each day. No matter how stressed we are or how busy we are, we have the ability to take deep breaths and as soon as we deepen the breath, our mind instantly relaxes. It's a tool that you always have available to you, so use it and breathe deep as often as you can!

2. Coconut oil massage. Massage your scalp with about a 1/4 of a teaspoon of coconut oil each day. You can keep a bottle of coconut oil right there in your bathroom and steal some whenever you need to cook with it. A daily massage of coconut oil with lime water is also effective.

3. Ginger. Ginger has circulatory agents that help stimulate the hair follicle's growth cycle. Additionally ginger is rich in fatty acids which are recommended for hair loss, and the thinning of the hair shaft. Start to add ginger to your stir fries, soups, sauces, etc. You can also drink ginger tea which is delicious and a natural anti-inflammatory.

4. Green tea. May help correct hormone imbalances. Try green tea for your mooring jolt instead of a cup of joe. (Try this gradually if you are a caffeine addict) Cool thing, it's loaded with antioxidants that will do the rest of your body good, too!

5. Aloe vera. Clinical studies show that aloe vera enhances cellular rejuvenation and provides the building blocks for hair proteins. Additionally, its anti-inflammatory properties protect against damage to the scalp and hair. If you weren't feeling the coconut oil massage, give this a try instead. Either purchase a bottle of it or keep a plant of it somewhere in your place. They are lovely and healing on so many levels!

6. Eat a balanced diet. Be sure to eat whole, natural foods as often as possible. When we eat foods from nature, our bodies can assimilate all of the natural goodness these foods contain, allowing our bodies to function at their best! Culprits in your diet that are actually detrimental to your hair include caffeine, sugar, saturated fat (from too much animal products) and carbonated drinks…so beware.

7. Fatty acids. Fish provides fatty acids, necessary for the maintenance of healthy hair and skin. Fatty acids found in fish are also effective as a protection mechanism against high cholesterol, heart disease and helps to lower blood pressure. But remember, fish are only loaded with omega-3s because they eat the nutritious seaweed at the bottom of the ocean! Incorporate more seaweed into your diet. Walnuts and chia seeds are a great source of omega-3s too!

8. Vitamin C. Vitamin C in oranges, dark leafy greens, bell peppers, kiwis and goji berries are an excellent supply of collagen, vital for hair growth, helps prevent hair loss and assists the body to absorb iron from protein sources such as meat in our daily diets.

9. Vitamin E, B vitamins, iron, zinc, biotin and silica. Soybeans are useful as they contain large amounts of vitamin E, protein and iron. Iron is important in the production of hemoglobin - hemoglobin is an element that carries oxygen in the blood to all the tissues and major organs of the body and normal hemoglobin levels ensures adequate flow of blood to the scalp for hair growth stimulation (vitamin E also assists in the increased flow of blood to the scalp).

An extremely good source of vitamin B6A and zinc can be found in the miracle food chickpeas. These two elements nourish the hair, promote hair growth and prevent loss of hair while zinc and Vitamin A combine well in preventing dandruff and loss of hair.

Biotin is a B vitamin involved in the production of energy. Symptoms of a biotin deficiency may include thinning of the hair. You can find it in supplement form or in a number of foods such as cauliflower, salmon, bananas, carrots, egg yolks (yes, eat the whole egg!), legumes, mushrooms, nutritional yeast and sardines.

Silica and iron are significant in promoting hair growth and are provided by whole grains (that have not been processed) and believe it or not, beer! The predominant task of silica is assisting the body to absorb the many minerals and vitamins that it requires to function optimally. Most modern American diets lack whole grains so do not supply sufficient amounts of silica which may contribute to loss of hair. Cook up that brown rice and enjoy a high quality brewsky!

10. Trail mix it up. It is not generally known that almonds help in preventing hair loss. They are a wonderful source of iron, protein and vitamin E (all critical elements in ensuring healthy hair and hair growth stimulation). Almonds also provide vegetable proteins which lower cholesterol levels. Add some walnuts (for those omega-3s and deliciousness) along with your favorite other dried fruits and/or seeds for a yummy snack on the go.