Serves 4

Traditionally cooked in a clay tagine (cone-shaped pot) this version  uses a regular, old saute pan so everyone can make it at home! Enjoy mildly-spiced Moroccan flavors cooked into tender chicken thighs and a punchy lemon and onion charmoula sauce. Serve with steamed millet or quinoa to soak up the remaining sauce.

This recipe, written by Alison Anton, was published in Natural Solutions magazine in 2008 for an article on inflammation.

Nutrition Tip: To retain the delicate vitamins a phyto-nutrients in lemon, add lemon juice and rind at the end of cooking, after removing the pot from the heat.

CHARMOULA
1 yellow onion, diced
3/4 cup chopped parsley, and a little more for garnish
1 teaspoon honey or several drops liquid stevia
1/2 teaspoon each:
turmeric
ground ginger
mild paprika
ground cumin
1/8 teaspoon cayenne

CHICKEN
2 tablespoons olive oil
6-8 chicken thighs, bone-in, with skins
1 cup chicken stock
1 teaspoon lemon zest (grated peel)
Juice of 1/2 lemon
1/2 – 1 teaspoon salt (check sodium content of stock!)
1/2 cup Gaeta or Kalamata olives, optionally pitted

Mix the charmoula ingredients in a medium bowl.

Heat the olive oil in a large skillet over medium heat. Add the chicken in a single layer and cook 2-3 minutes on each side until slightly browned.

Add the stock and onion mixture. Bring the stock to a boil; reduce heat to low, cover and cook gently for 25-28 minutes, until the chicken is tender and no pink flesh remains.

Remove the chicken pieces to a platter. Turn the heat up to medium-high and let the sauce simmer for 3-5 minutes, until reduced enough that you can almost complete a figure eight on the bottom of the pan with your spatula.

Remove the pan from the heat and stir in the lemon zest, lemon juice, olives and salt.

Spoon the sauce over the chicken and garnish with the remaining parsley.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Makes 4 side servings

Leeks are caramelized to release their natural sugars, and cooked with fennel bulb for a sweet, licorice-like taste. Toasted fennel seeds add a more robust flavor. Serve alongside meat, poultry, eggs or grains.

Cooking Tip: “Caramelizing” is a different technique than “browning”. Caramelizing is when the natural sugars inside cook up and release a rich, sweet caramel flavor; it’s like browning from the inside out. “Browning”, on the other hand, simply browns the outside of the food via direct or indirect contact with the heat source.

Cooking Tip: Leeks collect dirt and grit deep within their multi-layered fibers. Washing just the outside of the pant will not get at it most of the time. To wash them well, slice the leeks first, then place them in a colander under running water. Alternatively, fill a large bowl with water and let them soak.

1 teaspoon fennel seeds, crushed
1 tablespoon ghee or olive oil
1 medium leek, greens removed, sliced and washed
Salt, to taste
1/3 cup chicken or veggie stock
1 medium fennel bulb, stalks removed, sliced or diced
1/2 teaspoon dried thyme
Juice of 1/2 lemon
Fennel leaves (for garnish)

Heat a medium skillet over medium heat. Add the fennel seeds and dry-toast for 20-30 seconds, until fragrant. Add the ghee, leeks and salt; stir to coat. Turn the heat to low, cover and cook 25 or so minutes, stirring occasionally, until the leeks have turned a light caramel hue.

Add the stock, fennel bulb, thyme and salt. Cover and cook another 10-12 minutes, until the fennel is crisp-tender.

Remove from the heat and squeeze on the lemon juice. Add salt to bring up flavors, if needed. Plate, and garnish with the fresh fennel leaves.

Food photos by Jackson D. Carson

©2010 Alison Anton. All rights reserved.

Living in Boulder, Colorado, “the yoga capitol of the west”, I’ve had some excellent classes and teachers. But my first kundalini class did something to me that the other yoga classes just didn’t do. It was challenging, but I left with a sense of upliftment, energy, clarity and focus that I hadn’t experienced in any yoga class that I had ever done before.

Developed to have very specific effects on the body and mind, kundalini yoga performs three broad functions:

1) Develops the innate, human sense of happiness

2) Triggers the body’s natural ability to obtain and maintain health

3) Creates the internal environment needed to realize our own eternal holiness

Known as the “Happy-Healthy-Holy” lifestyle in many kundalini circles, these positive effects are the birthright of all… not for just mystics, sages and saints of the East.

Happy

Kundalini yoga uses “sound current” as a tool to generate certain states of being, particularly a sense of peace, happiness and inspiration. Music is played all throughout the class. And not just any music: The melodies, chants, songs and chords are designed as a tool to aid a deeper connection to the self, the practice and the spirit within.

Sometimes the students participate in singing and chanting while doing the postures. This helps break old limitations and patterns of feeling stuck, stiff or helpless while doing the poses.

Another thing that personally makes me happy about kundalini yoga is that there is a minimal level of competition in the classroom. This is the intention with most forms of yoga, but it is unfortunately not always the case. There are people of all shapes and sizes in the classes and most students wear lose-fitting white clothes. The “competition factor” is minimized even more as students are encouraged to have their eyes closed during class.

Healthy

Kundalini Yoga is different from other forms in that there are 4000 series of postures, called kriyas. In other words, there are 4000 completely different classes a teacher can facilitate! As a student, this makes it pretty interesting: I personally have never had the same class twice and have no idea what’s in store for me as I walk into the room. My husband and I figured that I could go eleven years before having to repeat a class!

The most important thing to note about the kriyas is what they were designed for. Each of the 4000 kriyas was developed to have a very specific effect on the body, with notable attention on the glandular system. Modern medicine places a lot of emphasis on organs and organ systems, but we have to realize that it’s the glands that actually control the organs. Without a properly functioning glandular system, all systems “go south”.

Since starting this yoga, I personally can say that this is hands-down the best form of exercise I’ve tried for strengthening and balancing the glandular system. It also works beautifully on the organ and chakra systems.

Holy

All yoga was originally designed for one ultimate purpose: deep meditation. Kundalini Yoga places a clear emphasis on stabilizing and energizing the physical, mental and emotional capacities so that the practitioner can get into a deep, meditative state. Included in the kriya, a meditation technique is offered so that each student can experience the subtle effects of the practice. An average class might allot anywhere from 10-30 minutes just to sit or lie down to feel deep into the body.

Everyone can experience their own holiness.

“Holy” for one person might be a connection to God, Goddess or a universal guidance. It may also be an atonement to a higher self or a sense that we’re limitless, infinite beings who expand far beyond our current appearances. Holiness might simply be a deeper connection into the physical body—the discovery that we can indeed sense very subtle sensations like glandular secretions or our emotional responses to certain stimuli.

A Face Behind the Name

Even though kundalini yoga has been practiced in the West for over 40 years, it’s not the most popular form. Is it because of its name?

“Kundalini” has been associated with sex, snakes, mysticism and new-age, and has been described as a dangerous force that shouldn’t be reckoned with. Sometimes I experience a powerful energy when doing this yoga, but mostly a beautiful, peaceful, friendly, happy quality that energizes and sustains me throughout the day.

Although it has a connection with Sikhism, not all Sikhs practice kundalini, and surely not all kundalini yogis are Sikhs. Since some of the bigger-name kundalini teachers are Sikh, Sikhism may show its face for the students like me who delve deeper into the practice, but is certainly not a part of the practice. That said, I’ve never seen any kind of religious fanaticism around kundalini yoga; in fact, it’s touted as a form for all faiths to enjoy.

Photo courtesy of Third Coast Yoga, Spring Lake, West Michigan

Makes 12-14 skewers

These favorite Thai appetizers are a hit for parties, potlucks or weekend snacks. Their mildly-spiced, sweet flavors make them a winner for kids too! If you want to fore go the chicken, the almond sauce makes a great dip for Thai summer rolls or even as a dressing for a grated carrot and raisin salad.

Nutrition Tip: I baked some of these in the oven (vs grilled) to see how they’d turn out and they were quite tasty. The only thing lacking was the signature grill marks and the “caramelized” taste that comes with browned meats.

EQUIPMENT
Blender or food processor
14 (6-inch) skewers
Gas, charcoal or stovetop grill

MARINADE
1/2 cup peanut or almond butter (try my Home Made Nut Butter)
1 cup coconut milk
1/4 packed cup cilantro leaves
3-4 tablespoons honey or several drops liquid stevia extract
2 tablespoons fresh lime juice
1 teaspoon soy sauce
1 teaspoon toasted sesame oil
1 medium shallot
2 cloves garlic
1-inch piece fresh ginger, peeled
1 teaspoon ground cumin
1 teaspoon ground coriander
Dash cayenne pepper or red chili flakes

CHICKEN
1 pound boneless, skinless chicken breasts
14 6-inch skewers
Cilantro leaves (for garnish)

Throw all of the marinade ingredients into a blender or food processor and blend until smooth. Add 1-2 tablespoons of water only if it’s very thick.

Divide the marinade in half, placing half into a large shallow dish for the chicken marinade, and the other half into a small serving dish for the dipping sauce. Cover the dipping sauce and refrigerate until needed.

Cut the chicken into 1/2-inch wide strips that are 2-3 inches long. Toss the chicken into the bowl with the marinade and refrigerate for at least 2 hours (preferably overnight) to allow the flavors to develop and the ginger to soften the meat.

Remove the dipping sauce from the fridge and let sit at room temperature for 15-20 minutes before serving. Add a touch of water or lime juice if it is still very thick at room temperature.

Skewer the meat onto the sticks, spreading the strips out along the sticks, allowing as much meat as possible to be open to the heat. Lay them onto a plate lined with paper towels and pat-dry both top and bottom, removing excess marinade that will burn on the grill.

Heat the grill to medium. Grill 2-3 minutes each side, making sure thicker pieces cook all the way through.

Place the skewers on a plate or platter. Drizzle with the remaining marinade, or leave on the side as a dip. Garnish the plate with the cilantro leaves.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

It’s late February, and now’s the time to start planning your transition from winter to spring. While we’re merely anticipating longer days and warmer weather outside, the glandular system is already fast at work making subtle metabolic shifts to prepare the body inside. And the more we can do right now to help it, the better.

5 Tips for Healthy Seasonal Transitions

1. Eat Warm Soups with Raw Garnishes – We’re not out of the cold yet! We need to keep the body feeling warm and safe, and soups top the list. Homemade stocks with stewed veggies and meats supply needed minerals, but adding raw “garnishes” will help alert the body that you’re slowly moving toward more fresh, raw, seasonal fare. Try grating raw carrots, fennel bulb, radishes, parsnips, beets, zucchini or anything you have, onto the top of the soup as a fresh (and pretty) edible garnish.

2. Protect the Thyroid – The thyroid is one of the most sensitive glands in the body. Did you know it takes about ten days for the thyroid to transition from temperature fluctuations of just 5-10 degrees? Here in the Rockies, where it’s common in the springtime to go from a sunny 70-degree day to a snowstorm in 24 hours, it’s imperative to blanket that thyroid! Pull out your lighter-weight cotton scarves (try pastel colors to match the season!) but don’t put them away until it truly is summer.

3. Eat Liver Detoxifying Foods Daily – Despite popular belief, detoxing doesn’t happen that one week a year when we go on a “cleanse”. It’s the liver’s job to detox the body each and every day, but we can help it now by getting it get revved up for the season shift. The following liver detox foods can be added to your daily diet for the next 2-3 months: grapefruit, radishes, watercress, beets, broccoli, arugula, green apples, bitter greens and sulfur-rich foods like garlic and onions.

4. Do Coffee Enemas – Used as an enema solution, certain compounds in coffee purportedly stimulate the liver into its detox pathways. All the while, toxins are easily flushed out via the colon through the enema. Read more about taking a coffee enema in my article: Double-Tall Non-Fat Coffee Enema – Your Morning Cup o’ Joe.

5. Start Juicing (with added protein and fat) – Fresh veggie juices are a great way to get a concentrated, therapeutic supply of nutrients into the body quickly. Juicing any of the above liver detox foods can greatly help the liver. But since we’re still in transition, most of us need some protein or fat along with the cooling, spiking surge of carbohydrate that a glass of fresh juice begets. After pressing, blend a little protein powder or nut butter into the drink. Who says you can’t make a smoothie out of veggie juice?

Makes about 1 cup

Last year, I vowed never to buy pre-packaged nut milks again. This year, it’s nut butters. Not only is it easy, but you can get creative by using ANY nuts you like or mixing in fun additions (see below). It’s also potentially more nutritious, as there’s always the option of soaking the nuts first before blending. Pictured here is Brazil nut butter.

Cooking Tip: Making homemade nut butter is easy, but takes longer than you’d think. All you need is a good food processor; one that won’t burn out after 10 minutes. It takes a good 12 minutes of blending for the nuts to release their oils for the right creamy texture. Stopping before this stage will not yield the expected buttery consistency.

Nutrition Tip: Soaking the nuts will extract the phytic acids (compounds that bind minerals) making them more digestible. But, to get the expected creamy texture of a true nut spread, soaked nuts should be dehydrated for 10-12 hours or the water will restrict the oils from releasing. That said, if I don’t have time to dehydrate, I make the butter anyways! The texture isn’t typical, but it still tastes delicious.

EQUIPMENT
Food processor or high-speed blender (Vita-Mix)

BASIC RECIPE
2 cups organic raw nuts, optionally soaked in water to cover for 8-12 hours, and dehydrated

OPTIONAL ADDITIONS
Salt
Stevia, honey or maple syrup
Vanilla or almond extract
Raw cocoa powder or cocao nibs
Puree of dried fruit

Place the nuts into a food processor and start blending, leaving out the optional sweetener, salt or any other additions for now. Blend for 11-12 minutes, scraping down the sides frequently (especially in the beginning) until the oils release and you have a creamy, smooth butter.

Note: the nuts will go through several stages along the way: they will crumble, clump, ball, redistribute and then finally… the oils will release and you’ll have a nice, creamy buttery spread. Don’t give up until you reach this imperative stage!

Mix any of the additions in by hand (I recommend adding a little salt, if anything). Keeps in the refrigerator for several weeks.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Most people see marriage as a big commitment and will take the requisite time and needed steps to see it through. Others commit more deeply to a professional partnership or a spiritual path. But fewer still approach health as a commitment and a practice that strengthens and develops over the course of a lifetime.

Commitment is the first of my 3 C’s, the mental attitudes I believe we need seize in order to stay focused on our path of health and wellbeing. These 3 C’s are:

1. Commitment
2. Conviction, and
3. Composure

A big focus for me in the last three months has been on my agreement with myself (and my old friend, Meg) to do yoga every day for 90 days. As those 90 days come to a conclusion on February 27, 2010, I’ve had to come back again to this concept of commitment.

For me, it was also a bit scary to commit so much time and energy into a daily practice: My pattern so far in life has been to give quick bursts of 100 percent commitment, and then burn out and pull out 100 percent.

It admittedly was a challenge to “just keep going” even if I wasn’t at 100 percent (or 80 or 50… or sometimes even 10 percent!). But since my dedication to my health is #1 priority for me, I was able to stay solid with the commitment I made, all the way through.

Crashing and Burning on the Path of Health

How many times have you joined a gym, started dance classes, began a meditation practice, or started a diet and then gradually stopped doing it?

It could be because the practice or diet itself wasn’t the right practice for you. I sometimes wonder if I would have had the same outcome and enthusiasm for Yoga90 if I hadn’t stumbled upon a certain yoga tradition early on in the challenge. So finding the right exercise, the right diet, or the right spiritual practice for YOU is key.

But there’s also the commitment-factor. How committed…really… are you to your health? And WHY are you so committed? WHY do you want to be healthy?

I encourage students in my programs to make what I call a “Health Contract” with themselves. Not just before starting a program, but as a sacred document to call upon throughout their lives that reminds them of WHY they are doing this. These contracts are usually quite detailed, with their own personal “stamp”.

A contract like this can be pulled out again and again as we hit stumbling blocks or walls, or find ourselves knocked down altogether and back into old patterns.

With the power of commitment, and a reminder of WHY we’ve committed in the first place, the ‘crash and burn’ factor is greatly diminished. We still make mistakes and we still have to start over, but at each of these low times, we start to come out with more grace, and a little more confidence in our ability to just keep going.

This is the essence of commitment: to just keep going even if you (or the relationship, or the diet, or the practice…) isn’t perfect. We have all the time in the world to become better, stronger people, and starting where we are right now is good enough.

Your Personal Health Contract

Take some time to write up your own Personal Health Contract. Here are some questions to get you started:

1. Why do you want to be healthy? What are the three main reasons you want this the most in your life?
2. Why do you want these things? What is it about these three reasons that are so desirous for you?
3. What are your most nagging or worrisome health concerns and symptoms?
4. Envision yourself free of these symptoms. Are there things that you would do or have if you were symptom-free that you don’t do or have right now? What are these things?
5. Envision yourself doing and having these things. What would you look like and how would you feel doing and having these things? Get a real physical sense of this in the body and write down your responses.

I welcome your comments below – What are the three main reasons YOU want to be healthy?

Yield: 4 servings

This delicate fish dish uses the traditional Asian flavors of soy, ginger and toasted sesame oil for a mildly-flavored and easy to make entree. A raw salad of cucumber and radish is served on the side.

Cooking Tip: Slice fish fillets before cooking to get a smooth, clean cut. Use the sharpest knife you have, preferably a slicing knife, and try to complete the movement in one long slice, verses “sawing” at the fish that will create rough, jagged edges. Slicing at a diagonal is an attractive cut and will make the portion look bigger.

Cooking Tip: When a recipe calls for “toasted” sesame oil, it’s imperative that you actually use toasted sesame versus plain. The toasted oil is what imparts the dish with a traditional Asian flavor that cannot be replicated with plain oil. Although I generally do not recommend toasted nuts, seeds and oils, toasted sesame oil is used in small quantities and is a staple pantry item for Asian cooking.

FISH
2 tablespoons tamari soy sauce
1 tablespoon mirin (Asian seasoning wine)
1 teaspoon honey
1 teaspoon fresh minced or grated ginger
1 teaspoon toasted sesame oil
1 pound salmon fillet, skin on
1-2 tablespoons ghee or sesame oil (for searing)
Black sesame seeds (for garnish)

SALAD
2 tablespoons brown rice vinegar
2 teaspoons honey
1 small shallot, minced
1 teaspoon toasted sesame oil
Pinch salt
1 cucumber, optionally peeled, thinly sliced
4 radishes, thinly sliced

In a wide shallow dish, combine the tamari, mirin, honey, ginger and oil. With a thin, sharp knife, slice the salmon into four broad slices. Place the slices into the marinade, flesh-side down. Cover and refrigerate for at least 30 minutes, up to several hours.

Whisk the vinegar, honey, shallot, oil and salt in a medium bowl. Add the sliced cucumber and radishes, and let marinate for 30-60 minutes.

To sear the fish, heat the ghee or oil in a large skillet over medium heat. Place the fillets into the pan, flesh-side down, and cook for 2 minutes. Carefully flip and cook for an additional 3 minutes.

Transfer the fish to a decorative platter and top with a few of the cucumber and radish slices. Garnish with a sprinkling of black sesame seeds. Serve the remaining salad on the side.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Makes about 1 1/2 quarts prunes

Prunes stewed with chai spices are served over a dish of yogurt for a mildly sweet breakfast, mid-day snack or after-dinner treat. Even if you don’t have ANY of the spices, the prunes can be stewed only with water and will come out deliciously sweet.

Cooking Tip: Stewed prunes make a high-fiber addition to yogurt, warm cereal or smoothies. Also try pureeing them and spreading on toast or drizzling onto fruit.

Nutrition Tip: Try to consume yogurt and all dairy products in “whole” form. Low- and no-fat dairy items are highly processed and may no longer contain all the necessary nutrients naturally occurring in the food that our bodies need to digest it properly.

1 pound prunes
Juice of 1 orange
1 teaspoon jasmine tea (optional)
1/2-inch piece fresh ginger, crushed
1 cinnamon stick
1 star anise
5 black peppercorns
2-3 whole cardamom pods, crushed
2 whole cloves
1/2 cup whole milk yogurt per serving
1 teaspoon maple syrup per serving (optional)

Place the prunes in a medium saucepan with the orange juice and water to cover. Place the tea and spices in a tea steeper or a cheesecloth tied with cooking twine and tuck into the prunes. (If you don’t have either, just place the spices free into the pan and remove after cooking – the tea leaves will cook into the prunes.)

Bring to a low simmer over medium heat. Reduce the heat to low and cook, uncovered, for 45 minutes, until much of the liquid has absorbed and the spices are fragrant. Remove the spice sachet.

Dollop the yogurt into small bowls or parfait cups. Place a few of the prunes on top and drizzle with the optional maple syrup.

To reheat chilled prunes, add a little water and cook over low until heated through. The prunes can be served warm or room temperature, and will keep about a week in refrigerator.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Have you tried that old diet tip of stopping eating when you’re only half-full? Did it work? And how did you know that you were fully satisfied if you stopped before your hunger cues gave you the go-ahead? Most of us need clear and obvious signals from the body-mind that tell us when to stop eating. Otherwise, we feel deprived somehow, like we’re on a ‘diet’. In fact, we may be depriving ourselves of the nutrients we need if we don’t listen closely to our innate prompting.

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The feeling of being half-full could be a nod that we should stop eating soon, but for most of us, we need enough time and a few good signals to tell us if anything in the meal was unsatisfactory or lacking. Otherwise, we may find ourselves hungry again within an hour or so, craving sweets or fatty foods, or fatigued with a rapid drop in energy.

The remedy comes with what I call being full and satisfied at each meal. Being full and satisfied on all levels is a good indication of a well-rounded, energy-inducing, nutrient-rich meal, and should be one of the first things we look for when deciding to stop eating.

‘Full and Satisfied’ vs. ‘Stuffed to the Puff’

One clarifying statement here… By ‘full and satisfied’ I do not mean eating to your heart’s content to where, all of a sudden, your jeans are extra tight in the middle, and you are suffering from indigestion even before you’ve put down your fork!

By ‘full’, I mean that the stomach feels sated in a comfortable way, and you sense it’s a good time to stop before the point of no return. Sometimes this moment is hallmarked with a deep breath or a sigh.

By ‘satisfied’, I mean that, on an emotional and cellular level, the meal feels complete and nourishing, and your energy has been restored. You might also feel a sense of confidence that the meal can carry you 4-5 hours, preferably all the way into the next meal.

When a meal is inadequate for you, your body will enlighten you to the situation. Here’s how:

• You have a sense that the meal was incomplete

• You feel physically full, but are still “hungry”

• You keep eating bite after bite of the same food, hoping it will fill you up, even though you know it isn’t satisfying you

• You are craving something sweet, salty or fatty right after, or shortly after, the meal

• You feel the need to snack within 1-3 hours after eating

• Your energy isn’t restored after eating

• You can’t think clearly

• You feel emotionally imbalanced

So instead of coming to a grinding halt when you’re half-full (out of fear that you’ll keep eating ‘til you’re stuffed) mindfully approach the comfortably full and satisfied peak, asking yourself these three questions at every step of the way – before, during and after eating:

1. Is this meal satisfying me right now?
2. Am I getting enough of all five flavors: sweet, sour, salty, bitter and savory?
3. If I stop now, or if I don’t add or take away anything to my plate, will this meal carry me until dinner?

And I have a few questions for you too!

1. How do you know when YOU are full and satisfied?
2. Do you ever keep eating the same food hoping it will fill you up, only to find that it isn’t truly satisfying you?
3. How often does your energy crash or do you have food cravings between meals?

I’d love to hear your comments below.

Yield: 6 servings

I served this soup at a Super Bowl party and scored a touchdown! It’s a warming soup with hints of cumin and coriander; perfect for all seasons. The addition of tahini makes a rich and creamy cup, while spinach adds color and added nutrition.

Nutrition Tip: Did you know that in the larger meat processing plants, ground meat from several animals are processed at the same time? This means that your pound of ground beef or sausage links most likely contains meat from several animals, and increases the risk of bacterial contamination. Please consider a small, local, organic farm that processes their animals individually to reduce your chances of food-borne illness.

1 tablespoon olive oil
1 medium onion, diced
10-12 ounces uncooked beef, pork, chicken or soy sausage, skins removed
3 cloves garlic, minced
2 teaspoons ground coriander
1 teaspoon ground cumin
6 cups chicken or vegetable stock
2 cups finely diced sweet potatoes or yams
1/2 cup lentils, rinsed and sorted
1/2 cup milk, any variety
3 tablespoons tahini (sesame butter)
1-2 teaspoons salt (check sodium content of stock)
1/4 teaspoon white or black pepper
2 1/2 cups shredded spinach

Heat the olive oil in a large stock pot over medium heat. Add the onions and sausage meat, breaking up the large pieces with a wooden spoon. Saute 5-6 minutes, until the onions are soft and fragrant. Add the garlic, coriander and cumin, and cook another 1-2 minutes.

Add the stock, sweet potatoes and lentils. Bring to a boil, reduce the heat to a simmer and cook for 25-30 minutes, until the sweet potatoes and lentils are tender.

Turn the heat to low and stir in the milk and tahini. Add 1 teaspoon salt and the pepper; taste, adding a little more salt, if needed, to bring up the flavors.

Optionally blend a third of the soup to make it a bit creamier, while maintaining the chunky texture.

Stir in the spinach and cook another minute. Serve warm.

Food photos by Jackson D. Carson

©2010 Copyright Alison Anton – All rights reserved.

Serves 4

A sweet and tangy dressing with a hint of clove enhances and enlivens the flavors of sweet steamed beets in this healthy side dish. It makes a showy presentation too, with the stark contrast in colors. For a raw version, grate or thinly slice the beets with a v-slicer and drizzle with the dressing.

Nutrition Tip: Beets are one of the best foods for thinning bile and decongesting the liver. Late winter and spring is the best time to start cleansing the liver so it can clear the heavier winter foods and induce weight loss for the warmer months ahead. Beets can be eaten everyday in the transition months before summer.

Cooking Tip: Choose beets that are no larger than the size of a lemon for the most delicate sweet flavor, and to lessen cooking time. For even cooking, pick a bunch that has relatively the same sized beets.

4-6 small beets
1/4 cup white or blonde miso paste
Juice of 1 lemon
2 tablespoons water
2 tablespoons honey or 4-5 drops liquid stevia extract
2 teaspoons whole grain mustard
1/8 teaspoon ground cloves
1 teaspoon black sesame seeds (optional for garnish)

Remove any greens from the beets, leaving 1-2 inches of stems. Rinse and wash the roots meticulously where the stems meet the root to wash away any hidden dirt and grit. Peel the roots with a veggie peeler and slice vertically into 1/4-inch slices, slicing through the stems to retain a decorative look.

Prepare a metal or bamboo steamer over a boiling pot of water and place the beet slices into the steamer (they can be overlapped slightly). Cover and steam for about 15 minutes, until a fork slipped into the flesh goes in without any effort.

Whisk the miso, lemon juice, water, sweetener, mustard and cloves in a small dish until smooth. Use a blender, if needed.

Arrange the beet slices on a tray or platter and drizzle with the dressing (you may not need all of it – reserve any remaining as a dip for veggies or meats). Sprinkle with the black sesame seeds for a contrast in color.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

I made a big stink blogging about my coffee enemas a few weeks back. Most people know that a ‘cup o’ joe’ can keep you regular, but I didn’t realize so few people were in the dark about using coffee as an enema solution. Used to clean out the gut, detoxify the body and kick-start bile flow, we can now enjoy some positive effects of our morning coffee, just not the way we’re used to!

Enemas have been used for millennia to help slough off stuck fecal matter in the colon, kill parasites, decrease bloating or pain in the lower belly and detoxify the digestive tract. In the Ayurvedic tradition, medicinal enemas are called basti, and are a powerful tool used to eliminate excess vata, treat disease, digestive disorders and restore health and well-being (1).

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Ayurvedic physicians may use medicated oils, tonics or herbal milks as the enema solution (2), but in the west, an enema is generally a flush of water through the colon, sometimes with additions to the water for multiple healing effects. An enema can be administered in the privacy of your own home, and is often used in combination with cleansing or fasting.

Coffee Enemas

Western naturopathic doctors often prescribe enemas that use brewed coffee as the medium. Although the coffee (or maybe just the enema itself) is thought to loosen hardened material from the colon, its primary use is as a liver detoxifier.

Coffee contains caffeine compounds that purportedly boost a key detoxification system in the liver, called glutathione S-tranferase, responsible for neutralizing free radicals (3). For more info on glutathione, please read my article, Top 3 Reasons Why Cruciferous Vegetables are So Good for You. It also helps to discharge bile. The caffeine travels up the hemorrhoidal vein to the portal vein and from there to the liver (4). The coffee, taken rectally versus orally, has significantly less negative side effects from the caffeine (and for many, none at all, as is my own personal experience). In fact, many report a calming effect rather than a stimulating one.

Are Enemas Safe?

There are a few things to take into consideration before taking an enema. First and foremost, anyone considering taking an enema should request the permission of a doctor. Persons suffering from inflammatory bowel disease, obstructed bowel, diverticulitis, rectal bleeding, ulceration, chronic diarrhea, anemia, fever, heart pain or severe abdominal pain should not take an enema (5). If there’s liver or gall bladder disease, or if the gall bladder has been removed, seek the advice of a doctor before using coffee as an enema solution.

I found an excellent guide to enema safety at EnemaBag.com that includes factors such as equipment, the procedure and solutions that go into your enema bag (and ultimately into your colon). Please read these carefully, and peruse their site for enema products and other resources.

EnemaBag.com: Using Enemas Safely

Another safety factor is electrolyte balance. Electrolytes are minerals that effect nerve function. Taking a few enemas is probably not going to alter electrolyte balance, but if used frequently over a long term period, or if over-used, enemas may lead to electrolyte loss. The best way to minimize this is to monitor your reactions closely after taking an enema or while on a duration enema program. You should feel a sense of well-being, increased energy, and a “clean” feeling in the gut. If you start to feel lethargic, drained of energy, moody, or any negative physical, emotional or mental symptoms, it’s a good time to stop and request the advice of a doctor.

How to Take a Coffee Enema

First, you need the right materials if you want to take a coffee enema safely. The coffee needs to be organic and full strength. Do not use inorganic or decaffeinated coffee. Inorganic coffee beans have been spayed with pesticides. Decaffeinated coffee has been processed with chemicals. You do not want to put these into your colon!

You’ll need to purchase a good quality enema bag and hose. Purchase yours online at EnemaBag.com or your local drug store.

I decided not to reinvent the wheel by creating an enema procedure document, nor to lengthen this article by including instructions in it. Instead, the best enema procedure resource I’ve found is at EnemaBag.com. A downloadable PDF version of the procedure is included.

EnemaBag.com: How to Take an Enema

The general guideline for a coffee enema “recipe” is 1 tablespoon of full-strength organic coffee per each cup of water. The coffee is brewed in a percolator, or boiled and steeped for 10-15 minutes and strained. The solution should be not hotter than body temperature, about 98 degrees.

For full instructions on how to take a coffee enema, please use this link:

EnemaBag.com: Coffee Enema

Have you ever done a coffee enema before? How has it worked for you?

Have often do you do enemas?

Have you had positive, lasting results?

Article References:

1. The Chopra Center. Basti. 2010.

2. Enema Info. Ayurvedic Bastis. 2010.

3. Moss, Ralph W. Ph.D. The Cancer Chronicles. Coffee: The Royal Flush. 2010.

4. Rubin, Jordan N.M.D., and Brasco, Joseph, M.D. Restoring Your Digestive Health. New York: Twin Streams. 2003.

5. Bernard Jensen, M.D. Dr. Jensen’s Guide to Better Bowel Care. New York: Avery Publishing Group. 1999.

6. EnemaBag.com. Using Enemas Safely. How to Take an Enema. Coffee Enema. 2010.

Serves 2

I used to make cinnamon and nutmeg milk using this same basic formula before a chef-student of mine introduced me to using turmeric instead. This is an ancient Ayurvedic remedy for sore throats and coughs, but is actually delicious! I use it a bedtime dessert beverage or a healthy alternative to hot cocoa.

Nutrition Tip: Curcumin, a powerful compound in turmeric, is proven to reduce inflammation and is a known remedy for colds and flus. Most commonly, you can find turmeric ground in the spice aisle, or if lucky, in whole form in the produce section. It’s in the ginger family and looks like a small finger of ginger, except darker in color.

BASIC
2 cups milk (any kind)
1 teaspoon ground turmeric
2-3 tablespoons maple syrup or 1-2 droppers liquid stevia

ADDITIONS (OPTIONAL)
1 cinnamon stick
2-3 whole cardamom pods, crushed
1/2-inch piece fresh ginger, crushed
4 black peppercorns, crushed
Pinch saffron
Grating of fresh nutmeg

Place all ingredients in a medium sauce pan over medium heat and bring to a gentle boil. Lower the heat and simmer gently, stirring frequently, for 5 minutes to allow the aromatics to infuse the milk.

Strain if using any of the additions, and serve warm. You should feel a touch of heat from the spice at the back of the throat.

Food photos by Jackson D. Carson

Copyright 2010. Alison Anton. All rights reserved.

Serves 4

Don’t save turkey just for Thanksgiving! This fabulous (and fabulously easy!) one-pot meal can be made all year round. Fresh herbs and lemon zest are infused into butter or oil and cooked into tender-roasted turkey leg. Cooked on top of a bed of quinoa.

Cooking Tip: I always say, “you can’t go wrong in a clay pot”. Clay pot cooking has been around for millennia and creates soft, tender flavorful food. Anyone who wants a no-stress cooking environment will want to own one. Purchase a large Sclemmertopf or Romertopf brand for around $45 at your local cookware shop or online. Makes the best, fool-proof roast chicken. See my recipe: Perfect Roast Chicken and Vegetables in the Clay Pot.

Nutrition Tip: Quinoa, as well as all grains, nuts and seeds, have phytates or phytic acid that can diminish the absorption of necessary minerals. To reduce phytic acid in these foods, it’s best to soak them, especially in an acid medium, like lemon juice or vinegar. It’s best to soak several hours (overnight for most grains and nuts) but 1-2 hours can be beneficial with the smaller seed grains, such as quinoa, millet and amaranth. Rinse them after soaking.

1 cup quinoa
1 tablespoon lemon juice
1 turkey leg (approx. 2 1/2 pounds)
2 teaspoons each minced fresh (in this order so you can sing):
parsley
sage
rosemary
and thyme
(and lemon zest)
1 1/2 tablespoons butter or olive oil
1/2 teaspoon salt
1/8 teaspoon white or black pepper
3/4 cup (approx.) chicken or turkey stock
Salt and pepper to taste

Soak the lid of a large Rommertopf or Schlemmertopf clay pot in water to cover for 10 minutes. DO NOT PREHEAT THE OVEN.

Soak the quinoa with the lemon juice and water to cover while the turkey is roasting. Rinse well and drain.

Wash and pat dry the turkey leg. Mix HALF of the fresh herbs, salt and pepper into the butter. Dot under the skin with half of the herbed butter, and rub the remaining over the skin evenly.

Lay the leg into the pot, cover, and place into the COLD oven and set the temperature to 425 degrees Fahrenheit. Roast for 1 hour and 15 minutes. Remove from the oven and carefully open the lid. Baste the turkey with the drippings several times.

REDUCE THE HEAT TO 375 DEGREES.

Remove the leg from the pot. Pour the pan drippings into a measuring cup and measure in enough of the stock so that you  have 1 cup total liquid. Pour the liquid into the pot and mix in the quinoa and minced herbs. Place the leg back into the pot, close the lid and roast again at the reduced temperature for another 30-40 minutes. When done, the turkey juices should run clear and a meat thermometer in the thickest part of the meat should read 170 degrees. The quinoa should be soft and fluffy.

Remove the leg to a large plate or cutting board. Salt and pepper the quinoa to taste, and arrange on a platter. Slice the meat from the bone and arrange on top of the quinoa.

Food photos by Jackson D. Carson

Copyright 2010. Alison Anton, All rights reserved.

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Are you doing what the mass-market diet programs tell you to do when it comes to carbohydrate consumption? If so, have you noticed that you’re on a roller coaster ride? This diet tells you to eat more. That diet tells you to eat less. Question: was the book written for you? Getting the right ratio of carbs to proteins and fats is crucial if you want to get healthy, lose weight and increase energy all day long.

At each meal, everyone needs a certain amount of proteins, carbs and fats to feel uplifted, experience fullness and satisfaction, and to keep a steady level of energy for several hours after the meal. A healthy plate of food for one person may be “lopsided” with veggies, grains or fruits; but for another, meats and proteins are in greater quantity. For another still, the plate may have a balance of proteins to carbs and fats.

So which one’s “healthiest”? From the Metabolic Typing® approach to nutrition, they all are. It just depends upon the person who’s eating it.

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Finding Your Macro-Nutrient Ratios

Macro-nutrients are the foods that we need to eat in larger amounts each day; these are specifically proteins, carbohydrates and fats. The process of finding the appropriate ratios for an individual body is what Metabolic Typing® calls “fine-tuning”. After each person takes a comprehensive test to find their basic metabolic body-type and the appropriate diet plan suited for their unique body, it’s expected that they take the necessary steps to find the exact ratios that give them a sense of well-being, satiety and long-lasting energy for hours after eating.

One of the many tools we use in the fine-tuning process is a special diet log that gives feedback on positive and negative hunger cues a few hours hours after eating a complete meal. If someone reports feeling physically full and satisfied for a good four hours, the meal probably had a sufficient ratio of macro-nutrients appropriate for that person’s body. If, on the other hand, a person’s energy crashed two hours after eating, or she reported that she craved sugar later that day, we can assume the meal was inadequate for her specific needs.

It’s easy to detect a “good” or a “bad” meal by looking at a variety of hunger cues. I call these cues “The Three Hungers” - 1) Physical Hunger 2) Cellular Hunger and 3) Emotional Hunger. Positive physical hunger cues might include the feeling of satiation well after eating all the way to the next meal, or not needing to snack between meals. Physical signs of a good meal may also include being free of pain, gas or bloating. Negative cues are the opposite: feeling hungry 1-2 hours after eating, or any digestive discomfort from the food eaten.

Cellular hunger cues relate with blood sugar. Positive signs may include a steady, even-keeled energy, no food cravings, and the ability to maintain energy for 4-5 hours after eating. Negative blood sugar cues are crashes in energy, fatigue, irritability, food cravings, or a feeling of being “tired but wired”.

Emotions are often closely tied to the foods we eat. Like the other “hungers”, emotional hunger cues can go both ways – positive or negative. Positive emotional cues are a sense of well-being, a positive outlook, improved communication with others and a sense of clarity. Negative cues could be any negative emotion like anxiety, irritability, depression, or obsession. Thoughts may become sporadic and unclear. We may also want to withdraw from social engagement.

Seeing the Big Picture

Once a person has done a few days of solid diet logging, it’s easy to do some sleuth work because she begins to see the patterns emerge. She may have some “off days”, but for the most part, she can clearly see the chronic patterns come to light; they are right there on paper. She might notice that on the days she ate chicken breast for lunch, the meal didn’t last her; but when she ate roast beef, her energy was sustained all afternoon until dinner. Or vice verse.

And what she ate with the protein may also have a made a big difference; when she ate a little brown rice or other whole grain, she felt satisfied and complete, but when she ate too little or too much of it, negative cues persisted.

I’ve included in this article my version of the Metabolic Typing® Diet Record Sheet. I call it The Three Hungers Diet Log, which includes an area that I personally deem important: how we digest our food.

The Three Hungers Diet Log

Please feel free to print several copies and use it often, ideally every day for at least a week (better yet 3-4 weeks) to find your specific macro-nutrient ratios and carbohydrate tolerance.

Stay tuned for a very special program in Metabolic Typing®! Especially for you, I am developing my long-distance Intelligent Diet Program to help you eat the right foods for your unique body so you can regain your health and vitality, free yourself from food cravings, achieve your ideal weight, and prevent and reverse disease.

Included in this unique self-paced program is the official Metabolic Typing® Advanced Test to find your metabolic body type, my audio and video media kit that leads you step by step in the 6-week Metabolic Typing Diet® process, a 150 recipe cookbook with type-specific menu plans, an explanation of how to find your personal “Health Saboteurs”, cooking videos, The Metabolic Typing Diet book by founder William Wolcott, and much, much more.

Please join me, your Certified Metabolic Typing® Advisor, in this life-altering health journey to change the way you eat for good… and for the better! Stay tuned for my introductory Intelligent Diet video, coming soon.

Serves 4

This mildly spiced Indian dish combines aromatic brown basmati rice with delicate pieces of chicken for a flavorful all-in-one meal. This recipe uses many of the staple Indian spices, including a hint of mace and saffron for a distinctive biryani flavor. Chilis can be added for an extra kick, if desired.

Cooking Tip: Basmati is a special long-grain rice grown in the Northern regions of India and Nepal. It has a distinct nutty, earthy flavor that can’t be found in other rices. If you can’t find brown basmati, use brown jasmine. Basmati takes longer to cook than other rices – note that it should be soaked for an hour before cooking to get the right texture (especially if using brown). Always cover the the pan tightly to minimize steam loss; I use a kitchen towel under the lid to get a good seal. This recipe doesn’t call for an exact amount of water; the rice is cooked until only half-done, and the remaining water is discarded.

Cooking Tip: Make it easy on yourself and get these four easy steps out of the way while the rice is soaking:

1. Cut the chicken; re-wrap and refrigerate
2. Mix the herbs into the yogurt, cover and refrigerate
3. Soak the saffron in the water (can sit for hours to infuse)
4. Chop the fresh herbs, wrap in plastic, cover and refrigerate

BASMATI RICE
1 1/2 cups brown basmati rice, soaked in water to cover for 1 hour
2 quarts filtered water
2 tablespoons coconut oil
1 tablespoon salt

CHICKEN
3 tablespoons coconut oil
1 red onion, sliced thin
10 boneless, skinless chicken thighs, cut into thirds
1  cup plain yogurt
2 cloves garlic, minced
2 teaspoons fresh minced ginger
1 tablespoon ground cumin
2 teaspoons ground coriander
1 teaspoon turmeric
1 teaspoon garam masala
1/4 teaspoon ground mace or nutmeg
1/4 teaspoon ground cardamom
2 teaspoons salt

HERBS
1/4 teaspoon saffron threads, soaked in 2 tablespoons water for 30 minutes or several hours
3/4 cup chopped fresh mint leaves
3/4 cup chopped fresh cilantro leaves
Whole cilantro leaves (for garnish)

Drain the soaking water from the rice; discard the soaking water. Place the rice, 2 quarts water, oil and salt into a medium pot. Bring to a low boil over medium-high heat. Turn the heat to low, bring to a low simmer, cover tightly (place a kitchen towel under the lid to get a good seal) and cook for about 18 minutes, just until half-cooked (the rice should crush in your fingers but still be a bit hard).

About halfway through the rice cooking time, prepare the onions and chicken: Heat the coconut oil in a large saute pan over medium heat. Add the onions and saute until browned, 6-8 minutes.

Mix the yogurt with the spices and salt in a medium bowl.

When the rice is done cooking, strain through a sieve. Let the rice sit in the sieve while finishing the chicken; do not fluff or mix, or it may become starchy or gummy.

Add the chicken to the pan with the onions and brown about 3 minutes. Remove from the heat and mix the spiced yogurt into the chicken. Turn the heat to the lowest setting.

Remove half of the chicken and sauce from the pan. Evenly spread half of the rice over the chicken in the pan and sprinkle the rice with half of the saffron water (including any saffron threads) and half of the fresh herbs. Arrange the other half of the chicken and sauce on top of the rice and spread the remaining rice on top; add the remaining saffron water and herbs.

Cover tightly (place a kitchen towel under the lid to get a good seal) and cook over low heat for 30 minutes. When done, the sauce should have completely cooked down, the rice should be soft and fluffy, and the chicken should be cooked through. Serve warm, garnished with the whole cilantro leaves.

Food photos by Jackson D. Carson

Copyright 2010. Alison Anton. All rights reserved.

Serves 2

An exciting deviation from strawberries and bananas, this healthy green smoothie uses the sweet and crisp flavor of Asian pear with almond butter. Watercress is a detoxifier and adds a touch of spice, but not too much to overpower. This is a sweet smoothie with all the benefits of good fats, protein and greens.

Nutrition Tip: Smoothies don’t have to freeze your brain off! For thickening, replace frozen fruit with nut butters, dried fruits or avocado. Of course, bananas do the trick too. Think green by adding leafy green veggies like spinach, lettuce, kale, arugula and watercress. Nut butters add protein and fat to balance any carbohydrate. Always use high quality protein powders; I recommend professional brands available through a nutritionist.

2 1/2 cups whole raw milk or Homemade Nut Milk
1 medium Asian pear
Handful watercress
Juice of 1 lemon
1/4 of a ripe avocado
6 tablespoons almond butter
2 scoops high quality protein powder
4 pitted dates
1-2 droppers liquid stevia extract (or add more dates)

Blend all ingredients in a blender until smooth. Add more milk for a thinner consistency, if desired.

Food photos by Jackson D. Carson

Copyright Alison Anton. 2010. All rights reserved.

Serves 4-6

Slow-cooked tender meat falls off the bone while braising in a flavorful herbed broth. Served with aromatic vegetables on the side.

Cooking Tip: Beef short ribs are meatier and thicker than their pork counterparts, making them an excellent choice for slow cooking. When done, the meat will shrink down the length of the bone and should slide off easily. They can be purchased whole or cut in half across the bone.

6 beef short ribs
1 1/2 cups pomegranate juice
1 1/2 cups chicken stock
1 tablespoon apple cider vinegar
1 teaspoon Herbs du Provence herb blend
1 yellow onion, cut into crescents
3 medium carrots, sliced diagonally

Preheat the oven to 325 degrees Fahrenheit.

Heat the largest skillet you have over medium-high heat. Place the ribs in the pan, flesh-side down, and brown for 3-4 minutes. Turn and brown the other side for 2-3 minutes.

Remove the ribs to a plate and add the chicken stock, pomegranate juice and vinegar. Deglaze the pan by running a wooden spatula along the bottom to pick up the browned bits and pieces. Stir in the Herbs du Provence.

Place the ribs, meat-side-up, into the pan and place in the oven uncovered. Braise for 1 1/2 hours, basting occasionally with the liquid.

Remove the pan from the oven. Baste the ribs with the sauce again, and arrange the vegetables around the ribs. Braise for another hour.

Remove the ribs and vegetables to a platter, using a slotted spoon for the vegetables if needed. Baste with a little more sauce. The sauce will be very fatty. Any remaining can be used to make a sauce for the ribs (reduce over medium-high heat) saved for beef broth, or tossed.

The meat can be cut from the bone and sliced (pictured above) or served bone-on.

Food photos by Jackson D. Carson

Copyright Alison Anton. 2009. All rights reserved.

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It’s sad that our Western culture is so out of touch with what it takes to really take care of these precious human bodies. Most of us have been conditioned into thinking that taking care of ourselves is secondary to work, caring for the kids, running errands and doing the daily grind. Before we know it, we’re stressed-out and our bodies pay a big price. Just as we need to take the oxygen mask first before placing it on our child, we need to retrain ourselves to put our bodies foremost, before all else, to better serve our lives and the people we love.

Sign up for Alison’s Natural Health and Cooking eLetter! Support your healthy lifestyle with delicious recipes and researched articles on the latest nutrition topics! Sign up… It’s good for you!

Exactly 53 days ago, my friend and I decided to do yoga everyday for 90 days. The first few weeks were a little rough as we adjusted to our new schedule, but now it’s just part of the daily routine, something that would seem odd not being a part of our day.

We’ve gotten comments like, “Wow, that’s ambitious!” or “I could never do that!” and “Isn’t it dangerous to do so much yoga?” That may be the case for some, but for us, it has completely transformed our lives! We’ve never felt better, and we both feel so grateful that we haven given that extra time for ourselves. I’m not here to push yoga; that’s not the point. The point is that we made a commitment to delve each and every day into something healthy that we love to do.

Creating Your Own Daily Self-Care Practice

Although I do believe that we should be breaking a mild sweat everyday, a morning self-care ritual doesn’t have to be a workout. Before I do anything else, I start my day with skin brushing, an oil massage and some energizing breath work. This sets the intention that “my body matters”. It matters so much that I am willing to put it before all else in my day.

I now give a full three hours each day for self-care. This seems like a lot to “fit in” to the daily Western structure, but from an Eastern perspective, my three hours barely skim the surface. In the Ayurvedic, Buddhist, Taoist, Siek and other meditative traditions, it’s imperative to give adequate time and effort into keeping the body healthy, happy and holy. Without a healthy body, less is the ability to fulfill our deeper purpose and to be of assistance to others who need our help.

Use the ideas below to kick-start your own daily self-care ritual. I prefer a morning ritual before I do anything else; it’s less likely to get pushed aside if I start fresh each morning. Plus, it sets the tone for the whole day ahead.

Skin Brushing: A quick brushing over the skin with a hard-bristle skin brush excites the lymphatic system, brings blood flow to the peripheral tissues and increases the immune response. It’s a great way to wake up in the morning! Skin brushes can be purchased at natural food stores, bath shops or online.

Abyanga Massage: Abyanga is a daily Ayurvedic ritual of rubbing the skin with oil to heat the body and help blood circulate. The technique is to rub all body parts as vigorously as you can. Use a natural, organic vegetable oil such as olive, almond or coconut. Stay away from lotions – read the ingredients! If you wouldn’t eat it, don’t put it on your skin!

Chi Gong: This ancient Chinese practice is an excellent way to revitalize the system and wake up in the morning. The practices stimulate digestion, balance the glandular system and cleanse the body in a gentle way. Just 10 minutes can kindle your energy. Daisy Lee and Garri Garripoli have several excellent DVDs available.

Prayer and Meditation: Meditation can be used to connect to your highest self, God or the universal flow of life. It can also simply be used to settle the mind and nerves. Once you become familiar with a basic meditation, you can start to incorporate it into a home-practice. Do a Google search to see which classes are offered in your area, find an online tutorial or purchase an instructional CD or DVD.

Bathing Ritual: Showers are invigorating, but bathing is divine! If done with thoughtfulness and intention, a morning bath can make you feel like a queen all day long. Nurture and nourish your royalty everyday with added bath salts, essential oils, candles or incense. For a skin pH cleanse, mix a cup of apple cider vinegar into the tub.