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Lemon Violet Chia Pudding

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So easy. So tasty. So healthy. Make this lovely spring breakfast or not-too-sweet dessert right now.
If you have violets in your yard, here’s a whole new way to enjoy them. Violets are filled with antioxidants, so are health promoting in all the ways so many herbs and botanicals are. The lemon and violets both lend a light fragrance to this no-cook pudding.
anniebkay.com
I think of the ratio for chia a lot like the ratio for grains – that is, one part seeds to two parts liquid (for a pudding like this). I don’t count the yogurt in liquid – to me, that’s to make a creamy texture.
Make this the night before your breakfast, or a few hours before dinner for dessert. I used yogurt for a big of creaminess – for a vegan version, use a coconut yogurt or just skip the yogurt, perhaps boosting the chia for thickness.
Enjoy!

Ingredients

1/2 cup unsweetened almond milk
juice and zest of 1/2 fresh lemon
2 tsp honey
1 tsp vanilla
1/4 cup chia seed
1/4 cup plain yogurt (good quality any level of fat)
1/2 cup violets – use heads (if you are up for chewing) or just the petals

Directions

In a medium bowl, mix almond milk, lemon juice, zest, honey, and vanilla. Stir in yogurt and chia. Add most of violets, saving a couple to decorate your creation.

Place in refrigerator overnight, or at least for 4 hours before serving.
Makes two – 2/3 cup servings.
For breakfast, if you top with 1/2 cup of blueberries, you’ll have a fiber, protein and nutrient rich start to your day.
Report back!
Annie
 

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Mindful Eating: The Art & Science of Eating Better

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Mindful Eating
Mindful eating is a mindfulness meditation practice that has the ability to transform your relationship with food and eating. This simple (though not always easy) practice has done nothing less than revolutionize nutrition therapy, when combined with evidence-based steps that shift lifestyle toward health.

So, What is Mindfulness?

Mindfulness is a meditation practice wherein you:

  1. Adopt a meditative mindset. We humans have the capacity to change our consciousness from our everyday distracted state to a calm, clear relaxed and open one. With this change, you focus attention inward and relax.
  2. Pay attention to what is happening moment by moment. Mindfulness is meditation while…(whatever you are doing). So, you get curious about whatever you are doing – be it walking or eating. Slowing the process down so that you can get fascinated enough that you lose yourself – you lose track of time – is mindful meditative absorption.
  3. There is a particular attitude of mindfulness called non-judgmental awareness. As you practice, you become aware of judgements like comparisons (this food is heathy therefore good, that food is less healthy, therefore not so good, for example). In mindfulness, you aim for a direct, sensory relationship with what you are eating.

Now, Apply it to Eating

In eating meditation, you slow down, breathe and relax, and enjoy your food. Just how might that unfold?
Here’s are a few steps to get you going:

  • Make an intention to meditate while eating. Clear distractions (like TV, phones, internet).
  • Eat with all five senses. Enjoy the beauty of your plate and each food item on it. Take in the aroma.
  • Notice what thoughts and emotions come up for you, as you practice. Breathe, relax and resist the temptation to ‘push away’ thoughts. Just note – there’s a thought. Feel it, honor it, release it.
  • Chew and savor. Can you chew each bite 10 times? 30?

Here is my Kripalu video on Mindful Eating.

Getting Started

Do you need to eat like this evermore? Nope. Think of it as a practice – something you do regularly, and build like you might build a muscle.
When I teach mindful eating at Kripalu, I encourage people to begin where they are, so if you don’t currently do this practice, and you take a few mindful bites each day, terrific.
If you find that you are not practicing, chunk it down until it is ridiculously easy. So, can you take one mindful bite each day? How about one mindful bite on your day off? One mindful breath? If you don’t have the 10 seconds it takes to take one mindful breath, well…you are indeed a busy person, and there’s hope for you yet! Try try again.

What Does the Science Say?

When I wrote my first book, Every Bite Is Divine, there really wasn’t much research explaining the mechanisms by which mindfulness eating meditation or yoga, does what they do. We just knew it worked. Times have changed! Now, places like Harvard are summarizing the science of why mindful eating can be helpful for weight management. Cecilia Clementi of The Center for Mindful Eating compiled a comprehensive list of references on mindful eating last year. Impressive!

If You Liked This…Check out:

Yoga’s East-West Moderation
Let’s Get Coherent

What Has Mindful Eating Done for You?

We want to know! What keep you practicing? Share your tips and reports!

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Let's Get Cooking at Kripalu

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Want to eat better? Cook.

People who cook at home are healthier – studies like this one suggest they eat fewer calories, more nutrients, less sugar and more fiber. When you eat better, you feel better, look better and just might live longer. It’s worth it – you’re worth it.

Want to really eat better? Learn to cook (and eat) at Kripalu.

When people come to do yoga at Kripalu, the largest yoga and holistic education center in the country, they rave about the food. The food there is rave-worthy, filled with fruits and vegetables lovely prepared into delicious dishes.
A couple times a year, I team up with Kripalu’s Executive Chef Jeremy Rock Smith to offer a program called Nutrition and Cooking Immersion. Over the course of a five night program, we take you through the basics plus of a mindful approach to nutrition, and the basics plus of preparing delicious balanced whole food cooking tips for home.
I think of this as the perfect program – the perfect balance of information (I teach nutrition and mindfulness in the morning) and experiential learning (in addition to mindfulness experiences in the morning, the knives come out – in a good way – in the afternoon). Through the week, you put together – while understanding why – a balanced meal with variations. What you leave with is a plan. And some skills. And the know-how to feed yourself. Well.
What unfolds looks a little like this:
Sunday night: Welcome and introductions – of each other, of the program.
Monday & Tuesday morning: The new basics of whole-food plant-based nutrition
Wednesday: Supporting positive change
Thursday: Planning for success: meals, recipes, shopping lists
Friday: Take it home

Now, let me tell you about my colleague Jeremy.

To say that Jeremy is entertaining is an understatement. He’s funny. I’ll let you be the judge of just how funny he is. He’s not only funny, however. He brings the goods. Even foodies learn a little something new from Jeremy. He’s designed the afternoon cooking session to give you cooking tips and the principles of whole food plant based cooking, and then a flexible framework to help you make it seasonal and flexible and varied.

Five-day Transformation

I’ve been teaching this program for 7 years or so, and I love to see the transformation that happens to people from Sunday night when we come together – nervous, afraid it ‘won’t work’, stressed from life, to Friday morning – roaring to get back to our own kitchens, confident and ready to go, rested and yoga-ed up. Another part of the secret sauce is the bonds you make with other people in the program – I have a growing Facebook group of grads of the program, and years later, they’re still cooking.
So, if you want to get into your kitchen with a little more enthusiasm and a little less angst, see you there.
If you want to bring whole-food plant-based eating into your life, and learn cooking tips to do that, see you there.
If you want to know the why 0f eating – and the how of eating – see you there.
Here’s where you can check out all mu upcoming workshops.
Be well.

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Cherry Turmeric Spicy Shot Recipe

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Spicy shots! I love ’em.
A couple years ago Free Fire Cider, based on a folk recipe, popularized by herbalist Rosemary Gladstar, and trademarked, with great controversy in the herbal world, but a group in WMA, had it’s moment in the sun. Here’s my fire cider recipe.
Since then, I’ve been enamored with making spicy shots – delicious concoctions designed to warm and give a nutritional zing-ha to your morning. It’s a practice I especially get into in these (still!) cooler months.
Here’s one I whipped up this weekend, with tart cherry juice and apple cider vinegar. Cherry, ginger and turmeric are all anti-inflammatories and packed with antioxidants. Apple cider vinegar is a natural probiotic. If you, like me are in the second half of life, this drink is vata-pacifying – grounding and warming.
Quick, easy, and makes you say “haaaaaa”.  I aimed for warmth rather than heat in the spice. Raw garlic makes me burp, though my husband is focused on eating more, so I suggest he use this to wash down a nice raw clove for himself. Pow.

Ingredients:

1/2 cup unsweetened cherry juice
1/2 cup apple cider vinegar
Thumb-sized piece of ginger, sliced
3 Tsp turmeric, dried spice
1/2 tsp cayenne, or to taste

Directions:

Place everything in a blender and blend away. Pour into a small mason jar with a lid. The ginger and spice tend to separate, so give it shake before your morning shot. I take about an ounce after my morning coffee and morning practices, a few minutes before breakfast.
I have a spicy-shot-for-every-season vision!
Have a favorite spicy shot you make?
Please share!

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Yoga's East-West Moderation

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What (and where) Is Moderation?

In order to lead a reasonably happy, healthful and productive life you need to practice a certain amount of moderation. We all know when we don’t have it. Just what is moderation, and how can you be moderate in our anything-but-moderate world? Moderation seems both out of style – sort of quaint – and our lack of it the reason for so much that ails so many.
Many of us can reel off the basics of a moderate lifestyle: generally sticking to a way of eating rich in fruit, vegetables, whole grains, and lean proteins, things like maintaining a healthy weight, avoiding too much sugar and salt, and working with a nutrition professional if your medical condition necessitates lifestyle change.

Physical activity is another anchor of a moderate lifestyle. National fitness organizations recommend we get at least 30 minutes of moderate (there’s that word again) activity on most if not all days of the week. Yet most Americans are not moving this much.
Definitions and examples of a moderate lifestyle are clear and widely available, but the majority of Americans can’t seem to incorporate it into our daily lives. Cultural norms present moderation as passive, a little boring, and even undesirable, as Oscar Wilde’s famously observes: “Moderation is a fatal thing” and “Nothing succeeds like excess.”
Something one of my agents said, a gal who works with big writers, haunts me to this day. She said not to say that word – moderation. No one wants to talk about that, she insisted. We’re not working together anymore, though she’s an amazing agent, but I am so very clear that I’ll gladly leave some worldly success on the table to insist that we need to relax, mellow out and cultivate the middle path between too much and too little.

Yogic Moderation: Standing in the Fire

Yoga’s philosophical framework of the yamas and niyamas richly and clearly describe the mental framework of a moderate approach to lifestyle. While national health recommendations provide general outlines as to what a moderate lifestyle is, the actual how-to is much harder to find. Yoga gets into the nitty-gritty.
In yoga, moderation is not a passive state easily achieved.
The moderate yoga practitioner is a spiritual warrior constantly challenged by his or her own attachments (things he or she is drawn to, appetites) and aversions (things he or she pushes away from, dislikes). If the practitioner can begin to attenuate his or her appetites and dislikes through following the yamas and niyamas, and direct his or her passion (tapas) toward self-study(svadhyaya) or self-care, a more moderate lifestyle may be achieved, and his or her spiritual journey will proceed unencumbered. This cognitive restructuring, the re-weaving of your thinking process, is a difficult undertaking. In yoga it is sometimes referred to as “standing in the fire” between the two poles of attachment and aversion. Or, standing in the middle ground between too much and too little.

Modern yoga culture itself, unfortunately, is not immune to duplicity. With the tremendous gain in popularity of the practice and resultant explosion of commercial yoga endeavors, there is a booming yoga media culture that implies that if you purchase certain yoga products you will easily find unending bliss, happiness, and a perfect yoga butt.
In these image-pitches there is no hint of the hours of sadhana (practice) or the years of self-development necessary for the average practitioner to reach the states of bliss and physical perfection being peddled. This body-ism of getting overly attached to our physical appearance is prevalent in the yoga world (and is one reason we are seeing a jump in eating disorders in some yoga communities), but it is simply another distraction blocking your path to becoming a fully aware human. Look for teachers and practices that focus more on feeling great in the body you have right now, as opposed to practices and teachers encouraging you to aim for something you are not.
 Enjoy your fit (or imperfectly fit) body, your vibrant (or somewhat less than vibrant) energy, but remember not to take it too seriously. The journey is the practice, and there is no goal or destination other than being in the present moment in practice and in life.
You are already there, perfect in your imperfections, regardless of your brand of yoga pants.
Dive into the experience of yogic moderation and how that ties into nutrition at my upcoming Kripalu weekend, Every Bite Is Divine. 
Here are a couple other articles on similar topics you may enjoy:
How Mindful Presence Transforms
What Is Yoga Therapy? 

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Let's Get Coherent

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There’s been talk in the integrative wellness world about coherence, so here’s a bit about that. It’s about vibration and the waves created therein. Some scientists say that all communication comes down to vibrational waves – light, sound, movement – how animals and plants, the cells within them and much of the world itself communicates.
Let’s talk about waves and how to begin to discuss them. A good place to start is with few definitions.
Wavelength: A wavelength is the distance between two similar points of two waves – crest (top) to crest or trough (bottom) to bottom, for example.
Frequency: The number of waves produced per second. Speaks to speed and length.
Amplitude: Half the distance from peak to trough. It can also be thought of the height of a wave from the rest position (the inflection point in the middle where the wave is not moving) to the peak. How big it is.
Wave Speed: How fast it is moving (in meters per second).
Period: The time it takes to pass a point, in seconds. Speed.
Some of these sound close in definition and they are, but I am going to leave it there for the time being. If you are curious, do a little more research. Thanks.
So, coherence involves two waves meeting – they can meet in a coherent way (speed and frequency are similar enough to become in sync) and increase amplitude, or incoherently and decrease amplitude. When waves are incoherent, the waves can actually cancel each other out, or go a little haywire and splat (not a technical term but I hope you get the visual – plop!).
The metaphysical idea is that we are each born with a certain frequency (my teacher says we each come in on a different color of the rainbow of light). Our wavelength and frequency determine, to a great extent, to whom and what we resonate. What’s coherent to us, the thinking goes, is what gives us a boost and makes us feel stronger. Philosophers in this area go on and on, spiraling deeper and deeper in the dance of energy.
The human heart – that strongest muscle in our body –  is an oscillator – it creates electical waves, and some believe it creates the human energy field. Get where I’m going?

What Might It Mean?

  • When we do grounding practices in yoga we become more coherent with the earth.
  • When we show appreciation for a plant, we are becoming more coherent with the plant.
  • When we seek to understand what another person is saying, or feeling – when we empathize, we are becoming more coherent with that person.
  • When we cultivate gratitude we become more coherent with our own life and life itself.

Coherence is a basis for communication – it is a connection. My teacher says it is a communion.
I say it is a way of understanding energy. Of understanding our subtle bodies (meaning our energy bodies, our emotional bodies, the aspects of us we can’t see and have difficulty measuring) and the world around us. The idea that cultivating coherence leads to and is akin to following our bliss. These ideas are consistent with both yoga and with positive psychology and with plant spirit healing. They are energy-competent lenses for experiencing life.

Is This for Real?

Is there Western clinical science that might back this up? From what I’ve see thus far, there are many interesting possibilities, but I have yet to see a really well conducted study that proves this all happens in the way I’ve presented. I want one, believe me – intuitively it makes perfect sense. But the science, well, it’s so young it doesn’t yet speak.
And yet. It’s worthwhile to study energy. Knowing how to operate your own energy field, how to ground yourself, how to expand when it’s helpful – these are clearly helpful skills in this destabilized and chaotic time. So, let’s keep studying. With a clear eye and an open heart.
Through my programs this year – in Costa Rica, the March weekend (Every Bite Is Divine) , my week with Jeremy and the program I’ll lead in July (Subtle Body Nourishment) at Kripalu, I will be diving into the how of coherence – there are practices that can help you live more from, and funnel life through – this magnificent organ at the center of our being – our heart.

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Asian Slaw Recipe

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Asian Slaw Recipe by Annie B Kay - anniebkay.com
Everyone should have a vegetable-based recipe or two that takes (snap!) that long, that serves as a quick meal or snack. This raw Asian slaw recipe has been a mainstay of my 3pm-give-me-carbs attack for years. It works.
The heart of the recipe is savoy cabbage and rice wine vinegar. You can enjoy (and I often do) just these two ingredients. But why not toss in some carrot, cilantro or Thai basil, and sesame oil? Add a handful of cashews, organic tofu or garbanzo beans to make it a meal.
This is a great springtime detox recipe, because it is nutritionally dense, and contains the antioxidants that support your liver in its biotransformation of cellular gunk into removable trash, which can then be flushed out of your body via the usual exit routes. This recipe also has lots of fiber, secret weapon of the weight-conscious.

Asian Slaw Recipe

Ingredients

  • ½ cup savoy cabbage sliced thin
  • ½ cup red cabbage sliced thin
  • a few fresh snow peas, sliced
  • ¼ cup diced red pepper
  • 1 medium carrot, diced
  • 1 Tbsp fresh cilantro if available
  • 2 tsp rice wine vinegar

optional:

  • 2 Tbsp Asian salad dressing
  • 2 tsp sesame oil
  • 1 slice fresh ginger, diced with skin trimmed
  • a handful of cashews, or 1/2 cup tofu

Directions

Toss everything together and eat.
Just getting started with healthy eating? This article will help.
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Wild Mustard Asparagus Soup Recipe

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Wild Mustard Asparagus Soup Recipe by Annie B Kay - anniebkay.com
Please resist the temptation to spray weed-killer on your lawn as it is filled with nutrition free for the taking. Eat your “weeds” instead! Wild garlic mustard, for example, is considered an invasive weed but is also a nutrient-dense green with spicy garlic flavor. This green is filled with antioxidant vitamins and minerals, and eating a little something wild every day connects us more deeply to nature.
I love the fact that just when we need to brush out the sludge from that long cold winter, the very tonics we need to help that happen literally spring up under our feet. Dandelion, ramps, wild strawberry and garlic mustard to name a few are everywhere now, and all we need to do is accept the invitation and support to detoxify deliciously.
Here is a nice light green spring soup recipe that I whipped up with the crew of people coming for Detox at Kripalu in mind. And of course, all my friends who are Kripalu Detox alums. Between the garlic mustard and asparagus (which is bursting with glutathione, the mother of all antioxidant and a detox power food) this recipe is made for spring nutrition. Enjoy!

Wild Mustard Asparagus Soup Recipe

Ingredients

  • 15-20 stalks asparagus, snapped into 2-inch pieces
  • 5 stalks celery, chopped
  • 2 Tbsp good quality olive oil
  • 1 scallion, chopped
  • 15 oz chicken or vegetable stock (I used Pacific Natural Organic Chicken)
  • 2 cups fresh wild garlic mustard leaves
  • 2 tsp Dijon mustard
  • 1 Tbsp grass-fed butter
  • 4 Tbsp toasted sunflower seeds
  • Salt and pepper to taste

Directions

Saute celery in olive oil in a heavy soup pot until soft. Add scallion and asparagus, and continue to saute until vegetables are soft. Add stock, garlic mustard, and Dijon, and simmer medium-low for 15 minutes.
Go to it with your immersion blender.
Stir in butter until melted and incorporated into the soup. Add salt and pepper to taste, and serve warm, topping each bowl with a Tbsp of toasted sunflower seeds.
Wild Mustard Asparagus Soup Recipe by Annie B Kay - anniebkay.com

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Do Goals Make You Anxious? What to Aim for Instead

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I’ve always be a goal-oriented gal. Every year-end I love to reflect on the year that was, integrate the lessons and vision what may be.
I’ve noticed, however, when working with people who are trying to change, that setting goals can trigger anxiety. Goals don’t always seem to support happy change, and we can get a little reductive and crazy around them – push push push. Goals also suggest an endpoint.
When it comes to lifestyle change, there isn’t an endpoint – there are ongoing choices and adjustments. There is practice. Rather than goals, how about milestones – points along the way that can let you know you are on the road you intend. Rather than push, how about flow.
Words are important – they do nothing less than create our world. So, let’s re-think the language surrounding goals – particularly if goals make you anxious.
Rather than goals, think about shift (I call them milestones). Rather than relapse, it’s life (I bow down to my teacher-friend Aruni for that one!). This language feels more real and relevant. When I use allowing and flow language in a workshop, I can see people relax and focus on what really matters – bringing their lives a bit more in alignment with who they are.
The yogis say that change is a dance of being and becoming. Of embodiment and right action. Here in the West, we focus so much on the action phase, but really not at all on the quieter embodiment side of practice. Of walking your talk, and acting as if you understood how sacred the process can be.
Today, life is moving so fast, and is so open to limitless possibilities and is so unpredictable that setting goals seems…not so relevant. I like the idea of getting clear what you are interested in bringing into your life, and the practice doing that – experimenting with the many ways you can walk your talk, and take the right next step.

Did you make goals for 2018? Have they made you a little anxious? How about giving yourself a break, and softening your goal language into shifts, milestones, and practice?

Here are a some other articles on supporting shift and intentions for this new year.
Intention in Action – New Year’s Intentions
Intentions Can Last – Here’s How 
Gather Ye Guides
 

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Tahini Dressing Recipe

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Tahini Dressing Recipe by Annie B Kay - anniebkay.com
Most commercial salad dressings, I am sorry to say, are filled with chemicals. Choose them carefully, and consider making your own. It’s easier than you think.
Dressings and sauces are an opportunity to perfect and balance vegetables with nutrient dense oils, vegetable proteins and spices. Here’s a nice tahini dress to serve over cooked or raw greens, sprouts, carrots, peppers, and scallions. I am waiting impatiently for my Thai basil to grow to add to this one.
Quick & easy.

Tahini Dressing Recipe

Ingredients

  • 1/4 cup Tahini
  • 1 cup sesame oil
  • 1/2 cup rice wine vinegar
  • 1 Tbsp honey
  • 2 tsp fresh ginger, peeled and grated

Directions

It all goes in the blender until smooth.
You can make a base of this dressing, and change it up by adding one or more of the following to small batches of it:

  • Cilantro
  • Lots of garlic
  • Thai chili
  • Peanuts
  • Lime

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Holiday Health Roundup

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Holiday Health Roundup by Annie B Kay - anniebkay.com
Ah, the holidays. I grew up in a large Catholic family, so Christmas was a celebration of food and board games – it was magical and fun. This time of year can be magical, filled with light and sweetness, but there’s also a bit of stress. The stress of expectation, of awkward gatherings, of being surrounded by less than healthful food. There is stress, too, in the ways life has changed since we were children.
Through the years that I’ve kept this blog, I’ve written quite a bit about the holidays – and how the heck we stay healthy during this time of year. Here is a roundup of posts that speak to moving through this season in a healthful joyful way. Enjoy!

In need of a truly extraordinary holiday gift? How about finding yourself & someone you love in paradise? There’s still room in our Costa Rica 5-day retreat – Feb 17-22.
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Elderberry Ginger Cider Recipe

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Elderberry Ginger Cider Recipe by Annie B Kay - anniebkay.com
My boon of elderberry enabled me to, in addition to making tons of elderberry syrup, make elderberry ginger cider – a variation on fire cider. For this one, I rely on ginger and honey as a base and kept it simple yet strong. It’s delicious and I’ll use it the way you would fire cider – take a shot during cold and flu season to warm up and keep the creeping crud away.

Elderberry Ginger Cider Recipe

Ingredients

  • 4 cups fresh elderberries, clean and free of stems
  • 2 slivers of fresh peeled ginger, about 1 Tsp
  • 1/2 onion, chopped
  • 3 garlic cloves
  • 1 cup apple cider vinegar
  • 2 Tbsp local honey

Directions

Place ingredients in a clean bottle. Place top on the bottle, and mix by inverting the bottle several times. Make sure the liquid covers the berries. Leave in a cool dry place for six weeks, inverting the bottle to mix every 3 or 4 days. Removeelderberries from the cider. The cider is the elixir, but you might use the elderberries in a pickle also. Enjoy!
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