Serves 6-8

Tempering chocolate? Forget it… Just whip up this healthy dessert fondue in a food processor! Raw cocao is an unprocessed form of chocolate that boasts high levels of anti-oxidants and minerals. It is unheated cocoa that hasn’t gone through the trails and tribulations of processed bars and confections. Find raw cacao nibs and powders in natural foods stores or online.

Chef’s Notes: I made a version of this recipe for myself with only liquid stevia as the sweetener to keep my blood sugar levels balanced. It wasn’t as rich and “rounded” as the version with dates below, but was sweet and chocolately enough for me. Omit the dates, and use 2-3 full droppers of liquid stevia extract, found in the supplements section at your local natural foods store.

2 ripe avocados
1 1/2 cups coconut juice (not milk), fresh or bottled
10-12 large pitted dates, soaked in water to cover for 10 minutes
8 tablespoons raw cocao powder
2 full droppers liquid stevia extract
2-3 pounds favorite fruit, chopped or sliced into 1-inch pieces

Blend all ingredients (except the fruit) in a food processor or blender. Add extra coconut juice, if needed, to get a smooth, creamy consistency that will hold onto dipped fruit without pulling the the fruit from the fork. Add additional cocao powder if you desire a dark chocolate flavor.

Transfer to a decorative bowl. Arrange the fruit chunks on a platter next to the chocolate and have the forks at hand. Serve room temperature. Dip and eat.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Yesterday, my husband requested I buy a case of coconut juice to give us energy while working on our new house all weekend. Since I heard we were going to have record-high temperatures here in Colorado (and I know that coconut juice is high in electrolyte minerals that increase energy when hot, drained and sweating) I decided to go for it.

Last night, around 8:30pm, those cans of ice-cold, tropical sweetness were way too tempting. Although I usually only indulge in after-dinner treats on fun or special occasions (I’ll tell you why in a second) this time I couldn’t resist.

What happened is that I woke up around one or two a.m. feeling restless, anxious, and mildly fearful. I wasn’t surprised. Here’s why:

The Insulin/Cortisol Surge

When we eat or drink something high in sugars, an hour or so later we get what’s called an “insulin surge”. Insulin is a hormone that carries sugar out of the blood stream and into storage. You can think of insulin as a kind of “usher”.

Essentially, insulin drops our blood levels of sugar. The timing and intensity of the drop is directly related to the glycemic value (sugar content) of the foods eaten. In other words, if we eat a high-glycemic food without fat or protein to help slow absorption, insulin comes in fast and furious to drop that sugar load in the blood. A quick and sudden rise of blood sugar leads to a quick and sudden drop.

But it doesn’t end there (and here’s where insomnia and anxiety come in).

As soon as blood sugar levels drop, another hormone comes in to counter that action. That hormone is called cortisol. One of cortisol’s purposes is to make sure blood sugar levels are steady, and that there’s enough energy (sugar) in the blood to make us “go”. Herein lies the problem when you’re trying to get some sleep.

Cortisol is a stress hormone that has many more jobs that just raising blood sugar. As soon as it’s secreted by the adrenal glands, it turns on the sympathetic nervous system and decreases the parasympathetic. The sympathetic system prepares us for wakefulness by releasing stored energy for use, increasing heart rate, and preparing us for a “fight or flight” response, if needed.

The parasympathetic system, on the other hand, does the opposite. It’s the “rest and digest” side that prepares us for quietude, relaxation and sleep.

Which of these do you think would come in more handy from 10 p.m. to 6 a.m.? You guessed it.

Last night I woke up after the insulin/cortisol surge. With cortisol up, it’s no doubt that I, for one, woke up in the first place, and secondly, that I woke up a little anxious. A cortisol surge (anytime in the day or night) can do that to a person.

If you struggle with insomnia, or have a chronic sense of anxiety or worry anytime in the day, a little work on the insulin and cortisol surge can go a long way.

Must-do blood sugar balancing tools for insomniacs to decrease the insulin/cortisol surge:

1. Always eat carbohydrates with some protein or fat to slow their digestion time. Carbs are grains, pastas, sweets, fruits, breads, cereals, etc.

2. Do not eat sweet foods or drinks in the evening. If you like a sweet treat in the day, have it with lunch, not dinner.

3. Always eat a little protein (animal or vegetable sources) and a little good fat (avocado, butter or ghee, yogurt, coconut meat, nuts and seeds) at dinner to help balance blood sugar for the night and into next morning.

4. Have an earlier dinner (before 7pm) and try not to eat after 8pm.

5. Eat your largest meal of the day at breakfast or lunch. Avoid large meals at dinnertime.

Have you put any of these into practice? If so, we’d love to hear how it has effected you sleep or performance in the day. Please comment below.

Serves 10-12

A perfect appetizer for potlucks, parties and protein-types! Grass-fed beef liver is cooked in stock and herbs and pureed into a smooth, spreadable pâté. Topped with black Mission figs for a rich and sweet taste-sensation. This gourmet pâté is quicker and easier than it may seem and transports easily.

EQUIPMENT
Soufflé dish, terrine, bread pan or small cheesecake mold (or a few small ramekins or mini-bread pans)
Parchment paper, waxed paper or plastic wrap

PATE
Ghee or butter for dish and paper
1 pound organic, grass-fed beef  liver, trimmed
1 cup beef or chicken broth
1 small onion, rough chopped
2 sprigs fresh rosemary and/or thyme, leaves removed, stems discarded
1/2 cup ghee or unsalted butter (1 stick), room temperature
1/2 – 1 1/4 teaspoon salt (check sodium content in butter and broth!)

FIG PUREE
1/2 cup pomegranate juice, prune juice or port
1/2 tablespoon balsamic vinegar
3/4 cup chopped dried black Mission figs

GARNISH
1/2 cup chopped toasted walnuts or pecans
2-3 fresh rosemary or thyme sprigs
Gluten-free toasts or rice crackers

Butter a medium soufflé dish, terrine, bread pan or cheesecake mold (or use several small ramekins or mini-bread pans). Line the dish/es with parchment or natural-waxed paper, pressing or folding the edges into the dish as best you can, and leaving at least 2 inches at the top for easy unmolding. Generously butter or oil the paper.

Combine the livers, broth, onion and herbs in a medium saucepan and bring to a boil. Lower the heat, cover, and simmer for 12 minutes, stirring occasionally, until the livers are cooked through.

Start the figs while the livers are cooking: Bring the fruit juice, vinegar and figs to a simmer in a small-medium saucepan and cook, covered, for 12 minutes, until the figs are soft and plump and some of the liquid has evaporated.

Drain the liquid from the livers and discard. Transfer the solids to a food processor or high-speed blender. Add the butter and salt to the processor and puree until smooth.

Spread the pâté into the prepared pan/s. Layer the top with the figs, using your fingers or a spoon to get an even layer without disturbing the pâté. Cover and refrigerate for at least 4 hours, preferably overnight until firm.

Have ready a decorative platter or plate. Unmold the pâté by carefully lifting it out of the pan via the paper and onto the platter. Leave the pâté on the paper or very carefully slide it off.

Press the chopped walnuts onto the sides of the pâté to hide any imperfections. Garnish the top with the herb sprigs and arrange the toasts around the pâté. Serve chilled or room temperature.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Serves 2

A party in a bowl, kids age three to 93 can’t resist this power-packed breakfast or healthy snack. It also makes a fantastically balanced dessert. Make sure to get the nuts, yogurt or coconut milk in there for good fats and to offset the carbohydrate.

Nutrition Tip: Smoothies are great for all body types IF there’s a healthy balance of macro-nutrients (proteins, carbs, fats). An all-carb smoothie (berries, bananas, rice milk, honey) can easily throw off metabolic balance. Always make sure to add good fats to offset the carbs so they absorb slower into the blood stream. Good fats include: coconut milk, coconut butter, nuts or nut butter, yogurt. I never drink a smoothie without high-quality protein powder. These need to be purchased from a health professional, not from a health food store. Brands I recommend are Apex Energetics Clear-Vite, Designs for Health Paleo-Meal, Biotics Ultra-Glycemex, or a cold-processed, unpasteurized whey protein powder like Whey Natural.

SMOOTHIE
1 1/2 cups milk (any variety) or milk/juice combo
1/2-3/4 cup frozen berries
Handful fresh spinach or other leafy green
2 scoops high-quality protein powder
Sweetener of choice, to taste

NUT SWIRL (optional)
2 tablespoons nut butter or yogurt
2-3 tablespoons milk (any variety, omit if using yogurt)
2 teaspoons sweetener or 1-2 drops liquid stevia extract

ADDITIONAL TOPPINGS
Sliced bananas
Chopped nuts
Shredded coconut
Cocao nibs

Blend the smoothie ingredients in a blender until pureed. Divide between two bowls.

Whisk the optional nut swirl ingredients in a small dish, divide in two and swirl over the top of each bowl.

Add any of the the additional toppings and serve immediately with a spoon.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Serves 4

Who says a chilled soup can’t be heart-warming? This sweet, seasonal soup uses traditional ingredients with a simple addition of avocado to cream and thicken. Asparagus is a seasonal vegetable, best bought at the peak of the season (spring and late summer) at your local farmers’ market.

Cooking Tip: Instead of guessing where to trim asparagus to get the sweetest, most tender pieces, hold the stalk with both hands and gently bend. It will break exactly where the toughness starts and tenderness ends. Save the tough ends for stock.

Cooking Tip: To “simmer” means to bring the cooking liquid to just below the boiling point. There should be a very gentle, low bubbling, nothing more. “Boiling” is to bring the liquid to a full bubble.

2 tablespoons ghee or olive oil
1/2 yellow onion or 1/2 cup chopped farmers market bunching onions
1 pound asparagus, ends removed, chopped
4 cups chicken or vegetable stock
1/2 ripe avocado
1 teaspoon lemon juice or white wine vinegar
1/2 – 1 1/2 teaspoons salt (check sodium content of stock!)
1 teaspoon honey (optional, if slightly bitter)

Heat the ghee or oil in a medium stock pot over medium heat. Add the onion and asparagus and saute for 5-6 minutes, until tender. Add the stock. Bring the soup to a simmer, and cook for 20 minutes.

Transfer the soup to a blender or food processor (you may have to do this in batches) and add the avocado. Puree until smooth.

If serving warm: Transfer the soup back to the pot and stir in the remaining ingredients. Taste. Add more lemon juice to brighten, salt to bring up flavors, honey to balance any bitterness.

If serving chilled: Transfer the soup back to the pot and chill for several hours. Add the remaining ingredients before serving. Taste. Add more lemon juice to brighten, salt to bring up flavors, honey to balance any bitterness.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Are you the type who thinks you have to “go it alone” or scrape by with minimal attention when it comes to health and taking care of yourself? If so, you probably need to re-evaluate the 7^th focal point in my 7 Core Principles to Lasting Health. The 7^th point is Building Your Health Allies, your team of health professionals that can take you from ill (or mediocre) health to optimal wellness in the least amount of time, with the least amount of resistance.

Of course, the bulk of the work is done by you and you alone, but make no mistake, you can’t do it all on your own.

The Power of a Specialist

Specialists are doctors or practitioners that have chosen a particular area of focus. In ideal conditions, they are “masters” of their practice; they’ve had targeted training in their specialized field, and have been putting that training into practice.

It’s, of course, important to have a general physician (alternative or allopathic) for basic health concerns, but having a small handful of specialists on hand to target your “health hot spots” is equally vital. Depending upon your individual needs, you may have a variety of areas to target, and will require a diverse selection of practitioners to help facilitate healing in those areas.

Here are just a few I recommend:

• Functional Nutritionist
• Chiropractor
• Acupuncturist/Herbalist
• Massage Therapist/Bodyworker
• Cranio-Sacral Therapist
• Energy/Subtle Body/Reiki Worker
• Physical Therapist
• Dental Specialist/Endodontist
• Yoga/Fitness/Martial Arts Instructor
• Psycho Therapist/Trauma Counselor

Ask yourself (and a trained professional) what it is you should be targeting. Having the means to employ all the above specialists is unlikely, but it becomes more reasonable if we whittle the list down to two or three focused areas.

Duration and Scheduling

We don’t have to put these specialists to work each and every week. It may start out that way in some cases, but most likely scheduling will become fewer and farther in between as your body gets more balanced and receptive to the work.

At the same time, there may be a some exceptions, depending upon the size of your pocket book and the depth of current health conditions. Personally, I schedule acupuncture and chiropractic care every 2-3 weeks. I see my yoga and fitness instructors 4-5 days every week, and get some bodywork at least once a month. And…. I’m in daily contact with my nutrition colleagues and teachers via my online Metabolic Typing and Functional Diagnostic Nutrition practitioner forums.

Talk to each specialist to see what duration is best for you.

Specialists on a Budget

As mentioned, scheduling duration may be one of the best ways to solve the budget issue. But in many cases, regular, consistent care is needed, especially at first. Too much time in between sessions may not allow the body to correctly re-pattern and initiate full and complete healing.

If there are budget issues, one recommendation is to seek out student clinics. Massage and acupuncture schools often have public clinics, where advanced students can practice skills and meet their clinical requirements at a minimal cost to you. Do a Google search in your area for any health or healing art school (i.e. massage school, acupuncture school, reiki school). If they do have a student or graduate clinic, costs and how to schedule will usually be listed on their website.

Subscribing to online health publications is also a cheap, secondary source for valuable information. I subscribe to at least a dozen, and draw inspiration from other people’s recipes and health advice each day. To sign up for my free weekly eLetter with healthy recipes and articles on health and nutrition, click here.

Establish Your Allies BEFORE You Need Them!

If your back goes out and you haven’t already jumped through the hoops in finding the practitioner that best suits your needs, you’re in for double the pain trying to find one last minute. Even if you find a good referral from a friend, chances are the practitioner won’t be able to schedule you for an “emergency” visit, since s/he has never worked with you before. I’ve found that the more I’m acquainted with a practitioner (and the more they are acquainted with me) they’re more willing to get you in on short notice, if needed.

Do some research first on what kind of modalities might be able to help you the most – Nutrition coaching? Chiropractic? Acupuncture? Massage? Then ask around for excellent referrals from friends and colleagues. You can also search the web for these specialists in your area.

The point is to do the research first, before you need them. We all have good days and bad. On the “good” days, we often feel strong enough and healthy enough that we deceive ourselves into thinking that we don’t need any targeted help; we may think we don’t need a list of health allies. But, inevitably, those “bad” days always do end up coming around, and we need to be prepared when it happens.

Serves 2

Who says you can’t make a smoothie out of veggies? This cheery spring smoothie is a detox in a glass – your liver will thank you for it. And if you can’t “swallow” the taste of veggie juice, this fruity concoction makes the medicine go down in the most delightful way. Great for kids and finicky adults.

4 medium carrots
4 stalks celery
1 small beet
1 cup frozen berries
handful spinach or other green
1/2 banana (optional)
2 scoops good quality protein powder
liquid stevia extract or raw honey, to taste

Run the carrots, celery and beet through a veggie juicer. Pour the juice into a blender and add the remaining ingredients. Puree until smooth.

Food photos by Jackson D. Carson

©2010 Alison Anton. All rights reserved.

As I get ready to launch my Body by Body Metabolic Typing® Program, I’m reminded of a survey I sent out for my mindful eating students last fall. At first, I thought the survey was skewed: I couldn’t figure out why I had three even piles of data with no average reading. How could a third of the participants say that the program’s pacing was perfect, the middle third say they wanted to pick up the pace, and the final third say they could use a whole year to take in all the information?

Just as I was about to toss the baby out with the bathwater, I realized that this is the very nature of Metabolic Typing: we’re all wired differently.

Not only do we require different foods and supplements to match our diverse body types, each of us have varying systems in place for mental capacity, pacing and energy expenditure. It’s no surprise that the participants, depending upon their own unique metabolisms, needed to do the program at their own pace and in their own unique way.

The answer to this quandary is simple: Just allow it to be. So I designed an efficient, yet flexible and self-paced Metabolic Typing program where participants can “do it their way”, in their own time. We’ve heard it said that some people are more visual in nature, some are more intuitive, and others are more analytical. To meet these needs, my program has a “multi-media” format, where participants learn from various modalities.

There’s no one answer as to what’s the best way to learn; that’s individual. But when there’s a multi-modality approach that utilizes written word, spoken word, pictures and an experiential, mindful quality, a powerful process happens within the body-mind to retain that information.

Getting Real with Your Program – How Do YOU Do It Best?

Below are a few body-type scenarios looking at the different ways one might need go about a diet plan, exercise strategy or nutrition program. Which one fits you? For participants in my Body by Body Metabolic Typing® Program, I’ve listed my recommendations on how to implement the protocol to best meet your unique needs.

The “Change Me Slowly” Type

Firstly, try not to be daunted with all the files and folders of information that you’ll get right at the beginning. It’s not meant to be digested all up front. Start simply by just organizing the information into a folder and skimming the resources so you know where to look later for relevant information. Breathe, and respect the fact that you’ve started on a lifelong health journey.

As far as the diet, just try eating the foods on your Allowable Foods List for the first two weeks. First make the effort at breakfast for a few days. Then try adding in lunch, then dinner only when it feels comfortable and non-stress-inducing to do so. There’s no such thing as “getting behind” when you make a lifelong commitment to health.

Listen to any audios or video as many times as needed before moving on to the next.

The “Let’s Get it On” Type

The first thing you’ll want to do is print and memorize your Allowable Foods List so you can have all the foods you like stocked in your kitchen and ready to eat. You’ll also want to get going straight away on getting your ratios of carbs to fats to proteins right for you. Use the guidelines in your workbook and the video for your specific diet plan to start; and then once you’ve listened to the audio, Finding Your Macro-Nutrient Ratios, you can further fine-tune. Use your diet logs right from the get-go to fine-tune. Fine-tuning is the crux of this program.

After settling into the food for a few days, begin to organize your binder. Print out all materials so they are at easy reach when you need an answer to a pressing question.

If you’re the “crash and burn” Sympathetic or Fast-Oxidizer type, remember that this is a lifelong program and it’s not about winning the race to health. This comes through time, perseverance and patience.

The “I Need a Plan” Type

Start by opening the files one by one and printing the documents. Make a quick errand to get a binder and all suggested organizational materials. Having the physical element of an organized binder in front of you will give you confidence and keep your mind busy.

Open the 150-Recipe and Diet Planning Cookbook (available to program participants). Read through my sample “type-specific” diet plans, and after choosing several recipes that look good to you, create a menu plan for the first week. Create a shopping list and ground a time to do the shopping and recipe prep. Utilize left-overs for the next day’s breakfast or lunch.

Follow the suggested week-by-week pace, taking it one day – and one week – at a time.

The “Don’t Box Me In” Type

You might like to sneak a peak at what’s to come. Feel free to preview any of the audios, videos or written material. Just make sure to come back to it in detail when the time comes.

You may be tempted to give yourself more freedom with your Foods List. I recommend that you stick pretty closely to the guidelines, especially at first. Use your sense of adventure to try new foods on your list that you rarely or have never used before. The fine-tuning process to this approach is nearly endless and can be as detailed as you want it to be. If you get bored with your foods, focus on fine-tuning your ratios and note any subtle reactions. Eating the foods on your list will help you feel more grounded.

Remember that this is a process and that your foods list is not forever. Once your metabolism balances, you’ll be able to enjoy a wider variety of foods and metabolize them efficiently.

Make sure to have your favorite foods stocked in your kitchen at all times, so you can get creative and make improvisational dishes. Use the cookbook and menu plans as guidelines only.

The Body by Body Program is an online course with an on-going registration. Start anytime, go at your own pace, and complete it in your own style.

Serves 2

One peek at the ingredients tells you this is my mom’s recipe: “balsamic vinegar, aged at least 8 years… older even better”, “fresh brie or goat cheese”, “semi-course sea salt, coral, black or herbed”. My mom, Dorothy McNett, is a cooking instructor and gourmet foodie… can you tell? This makes a phenomenal spring salad using fresh berries and baby spring greens. Perfectly balanced with aged balsamic and honey, and served with a side of cheese or chicken and a display of marinated balsamic berries. From Dorothy McNett’s Recipe Book.

MARINATED BERRIES
1 cup fresh local berries of choice (strawberries, raspberries, blueberries…)
1 teaspoon honey
about 1/2 teaspoon good quality balsamic vinegar

SALAD
2-3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar (at least 8 years aged, older even better)
pinch unrefined sea salt
few grindings of pepper
1 teaspoon honey (to balance the flavors)
2-3 really ripe berries, finely diced or smashed
fresh local greens, washed and spun dry
fresh brie or goat cheese, or diced cooked chicken
semi-coarse sea salt (coral or black, or herbed)

Put the berries in a bowl, slicing or dicing if they are large. Toss with the honey and the 1/2 teaspoon of balsamic.

In a measuring cup, whisk together the olive oil, balsamic, sea salt, pepper, honey and the diced or smashed berries to make the dressing.

Arrange the greens on individual plates, drizzling with the dressing. Place the cheese or chicken on the side and drizzle with the marinated berries. Sprinkle all with a few grains of the semi-coarse salt.

Food photos by Jackson D. Carson

Recipe by Alison’s mom, Dorothy McNett

Yield: 4 servings
(pictured here with toasted pecans)

Sweet golden beets are roasted to bring out their natural sugars, and then marinated in a flavorful vinaigrette to make them pop. This is a beautiful salad and is one of my staples all year round.

Nutrition Tip: To roast veggies in foil without transferring aluminum to the food, wrap the veggies in parchment paper first, then wrap with the foil.

8 small-medium golden beets
1 minced shallot
1 tablespoon apple cider vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon raw honey or a few drops liquid stevia extract
2 tablespoons olive oil
1/4 cup toasted sunflower seeds

Preheat the oven to 425 degrees.

Loosely wrap the beets in parchment paper then wrap again in foil (2-3 beets per package). Place them on a sheet pan and roast until tender, 45-60 minutes. Use a toothpick or fork to check for doneness; the toothpick should slide in easily.

Whisk together the shallot, vinegar, salt, pepper and honey in a small bowl. Gradually whisk in the oil in a steady stream.

When the beets are just cool enough to handle, slip the skins off and discard. While still warm, cut the beets into wedges, and toss with the vinaigrette. Chill the beets several hours or overnight. Toss with the sunflower seeds just before serving.

©2010 Alison Anton. All rights reserved.

Yield: 6-8 servings

These mineral-rich pop ‘em in your mouth crunchies make a low-carb alternative to popcorn, potato chips or French fries. The winning formula? Salty, sour and sweet.

3 tablespoons olive oil
2 tablespoons apple cider vinegar
1-2 tablespoons honey or several drops liquid stevia
1 teaspoon salt
1 1/2 teaspoons garlic powder
1/8-1/4 teaspoon cayenne (optional)
1 medium-sized bunch kale, washed, stemmed and chopped into 1-inch pieces

Preheat the oven to 350 degrees.

Whisk all the ingredients (except the kale) in a small dish. Throw the kale into a large bowl and toss with the dressing to coat.

Spread the greens onto a large sheet pan in a single layer (you may have to do this in batches). Place the pan into the oven and bake for 8-10 minutes. Toss the chips with a wooden spatula and place back into the oven for another 7-8 minutes, until the chips are crispy throughout.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

One of the biggest pain points for those who adhere to restricted diets — whether due to food allergies, health concerns, ethical responsibilities or simply to make better food choices — is the limitations in dining out. Worse yet, it can make traveling a nightmare. Eating out is tough, so what do you do when you don’t have a kitchen, and you wouldn’t want to cook even if you did?

One strategy is to let loose and indulge in foods not eaten on your average, normal day. This works great for those who are simply trying to make better food choices, yet have a little breathing room.

But unfortunately, for many others, this just isn’t an option. For this scenario, the most important thing is not to travel blind, letting yourself just “figure it out once you get there”. ‘Cause inevitably, once you get there, you’ll be hungry, and if you don’t have a strong action plan, you’ll most likely find yourself eating somewhere that isn’t able to accommodate your ultimate needs.

A good solution is to do a little preliminary sleuth work in preparation for your trip. With so much information at our fingertips on the web, we can pretty much find everything we need before we even touch down.

BEFORE YOU GET THERE

Search for restaurants: Do a Google search for restaurants using your specific criteria (i.e: grass-fed beef, organic, vegetarian, gluten-free, etc). Get a list going that includes the name, address and phone number of each location. You may even want to “map it” and get a print-out for easy access later. Go ahead and give a few of them a call to see if they TRULY can accommodate your needs. Cross off the restaurants that can’t. Make sure to specifically call the restaurant at your hotel or B&B, as this will be the fastest, easiest food option.

Request a room with a kitchenette: These rooms always have a counter area, small refrigerator, hot plate, serveware and utensils, making it easy to store left-overs, healthy beverages and snacks. See if the hotel can provide you with a blender: a little nut milk, nut butter, frozen fruit, spirulina and protein powder equals a power-packed, high energy smoothie in minutes.

Consider hiring a personal chef: You may gawk, thinking “I can’t afford that!” But after tallying your restaurant food costs at the end of your trip, I’ll bet it comes out pretty much even. But the BEST thing about a personal chef is that they are far more capable of accommodating special-needs diets. For example, I’m hiring a PC for my Bozeman, Montana trip next week, and she’s making a few of MY OWN recipes in large batches and delivering them to my room for me to keep in my fridge. See? What restaurant is gonna do THAT for you? Do a Google search for “personal chef” and your location, or go to the American Personal and Private Chef Association’s chef locator.

Decide where to eat once you get off the plane: The last thing you want is your blood sugar to drop and your energy to crash without a good place to eat mapped out ahead of time. Most likely the climate will be different and you’ll be a little taxed from all the traveling – these can make the body tired and stressed. The solution: know where you’re going to eat once you’ve arrived, AND know how to get there.

Extra! Find a yoga studio and do at least one class while you’re there!

WHAT TO BRING

Snacks: Pack a small zip-lock of nuts and dried fruit for your purse or carry-on; if it gets confiscated, it’s no loss, but if you can get away with it, you’ll have a little something to nibble on if your plane gets delayed or your blood sugar drops. The only thing I’ll say about eating at an airport is to go for fruit and tea with a little honey. This will bring blood sugar up… but not for long. A pack of nuts (albeit overly roasted and salted) from a gift shop can help with sugar crashes.

Immune Supplements: Never get on a plane or go somewhere far and away without an arsenal of supportive supplements. Pack vitamin C (Alacer Emergen-C packs are great) vitamin D, a multi-mineral, an immune tincture (I like Kick-Ass Immune by Wish Garden Herbs) a flu homeopathic like Boiron Ocillococcinum or Heel Engystol, and Yin Chiao herbal.

Collapsible cooler: Stuff this into your room freezer once you arrive so you have a cold tote to pack your food for tomorrow’s excursions. Also make sure to bring some small plastic containers and zip-lock baggies in a couple sizes.

Extra! Bring your own pillows for a good night’s sleep, and some aromatherapy oils and a few tea candles for relaxing baths before bed.

ONCE YOU’RE THERE

Hit up the local natural food store: The day you arrive, make sure to stop in a get some staple items that will come in handy right off the bat. Pick up quick energy, high-electrolyte foods like dried fruits (especially prunes and raisins – these will keep you from getting constipated too!) unsweetened banana chips, coconut water, Brazil nuts and cocoa nibs. Nut butter on gluten-free or raw crackers make a great snack or breakfast. If you have a fridge in your room, you can also stock up on some healthy prepared foods or deli meats and cheeses.

Order extras at restaurants: If you find a good dish that “did you right”, don’t hesitate to place a second order to go. Take it with you and store it in your room refrigerator; eat it for breakfast or lunch the following day. Never hesitate to back to the same restaurant if you know it worked for you.

Stay hydrated: If the water in your room is nasty, buy gallon jugs of bottled water from the health food store. If you can find a market that has a “you fill” reverse osmosis water station, that’s the best option.

Extra! Do some stretching and breathing when you wake up to get you going for the day. Better yet, get to a yoga class at least once while on your trip.

Serves 4

Get a stir-fried taste without the “fry”. This mock Asian raw stir-fry replaces rice with pulsed parsnips. The addition of tahini and a little extra honey help to balance any bitter, raw flavors.

Nutrition Tip: Massaging fibrous or hearty vegetables breaks them down and “wilts” them slightly without cooking. This saves precious nutrients and enzymes, which tend to leach out or become depleted through cooking. Use a good, firm pressure, and really work the oil or dressing into the vegetables for at least 2 minutes.

Nutrition Tip: Coconut aminos is a new alternative to soy sauce. It’s gluten-free and soy-free, and raw. I love the taste and is a good source for amino acids. I use Coconut Secret brand, found at natural foods stores.

MARINADE
2 tablespoons coconut aminos or tamari soy sauce
2 tablespoons raw honey
Juice of 1/2 lemon
1 tablespoon tahini (sesame butter) or almond butter
2 tablespoons olive oil
1-2 teaspoons minced or grated fresh ginger
1 teaspoon toasted sesame oil

STIR-FRY
1 cup small-diced broccoli florets
1 1/2 cup sliced shitake mushrooms
2 small-medium parsnips, rough chopped
1 medium carrot, sliced into matchstick pieces
1 cup chopped snow peas
Black sesame seeds (optional, for garnish)

Whisk all the marinade ingredients in a large mixing bowl.

Place the broccoli into the bowl with the marinade. Begin to massage the dressing into the broccoli, “wilting” the veggies with the heat and pressure of your fingers. Massage with a strong, pressing motion for about a minute. Add the shitakes, and massage again just to  wilt slightly, 10-20 seconds. Let sit while you prepare the “rice”.

Place the parsnip pieces into a food processor and pulse 16-18 times until you have small, rice-sized pieces. Toss them into the bowl with the broccoli. Mix in the carrots and snap peas.

Plate, and garnish with the optional black sesame seeds.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Serves 4

A cold, foggy coastal day… in Colorado! This creamy, warming shellfish soup has hints of paprika and a mild kick of cayenne at the end. Full of chowdery fish flavor, yet is dairy- and gluten-free. Cashew cream is used to thicken – no heavy cream and flour.

Cooking Tip: The shells of shellfish are loaded with flavor and minerals. Save and freeze them for fish stock (simmer in water for 20 minutes) or steep them into the recipe’s liquid ingredients. I use a cheesecloth or a large mesh steeping bag to hold them in one place for easy straining later.

EQUIPMENT
Cheesecloth or mesh steeping bag
Cooking twine (not needed if using a steeping bag)
Soup pot
Food processor

SHRIMP
1 1/2 pounds shrimp, in the shell
1/2 teaspoon paprika
1/8-1/4 teaspoon cayenne
dash salt
3 tablespoons ghee or olive oil
juice of 1/2 lemon

BISQUE
1 tablespoon ghee or olive oil
1 medium leek, diced
2 stalks celery, diced
2 medium carrots, diced
2 tablespoons tomato paste
2 cups (16 oz) clam juice
2 cups water
1 1/2 teaspoons dried thyme
1 bay leaf
1 1/2 cups cream or optional cashew cream (for cashew cream, see below)
3 tablespoons dry white wine or lemon juice
1/4 – 1/2 teaspoon salt (go slow – check sodium content of clam juice)
fresh parsley and paprika (for garnish)

CASHEW CREAM (OPTIONAL)
1 cup cashews, preferably soaked overnight in water to cover, optionally soaked 30 minutes
1 1/2 cups water

Remove the shells from the shrimp and place the shells into a cheesecloth tied with a piece of cooking twine, or use a large mesh steeping bag.

Toss the shrimp with the spices and salt in a medium bowl. Heat the ghee in a soup pot over medium-high heat. Add the shrimp in a relatively single layer, and cook without flipping for 2 minutes until lightly browned. Toss and brown again for another 1-2 minutes.

Remove 2 pieces of shrimp per each serving to use as the garnish (8 pieces for 4 servings).

Leave the remaining shrimp in the pot and add the oil and veggies, cooking for 3 minutes, until soft. Add the tomato paste, clam juice, water, thyme, bay leaf and shrimp shells. Turn the heat low and simmer, covered, for 25 minutes. Stir occasionally.

For the optional cashew cream, rinse the soaked cashews and place them into a food processor with the water. Blend until smooth. (If making the soup right away, don’t bother rinsing the bowl.)

When the soup is done cooking, remove the shells and bay leaf. Transfer the soup to a food processor and blend until creamy. Add the wine and salt. Taste, adding more wine or lemon juice to brighten, or salt to bring up the flavors.

Ladle into bowls and place 2 whole shrimp into each bowl. Sprinkle with a little paprika and tuck a parsley sprig into the shrimp. Serve warm.

Food photography by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

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.