1 15-ounce can black beans, rinsed, drained**
2 tablespoons tahini (sesame seed paste)
2 tablespoons cup fresh lime juice
2 tablespoons (packed) chopped fresh cilantro
3 green onions, sliced
1 tablespoons olive oil
1 large garlic cloves, minced
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper

Salt and pepper, to taste

Add all of the ingredients to a food processor fitted with “S-blade.” Process until smooth. Season to taste with salt and pepper.

12 ounces firm tofu or tempeh, cubed

2 tablespoons olive oil

1 clove garlic, chopped

1 teaspoon ginger, minced

½ cup onion, diced

1 cup asparagus spears, chopped

1 cup kale, rinsed and chopped

½ cup zucchini, chopped or grated

1 whole carrot, sliced

1 tablespoon tamari soy sauce

2 tablespoons water

other vegetables of choice

4 tablespoons sesame seeds (optional)

*Note: If you are using tofu, first press out excess moisture by placing block of tofu on a plate with a clean dish towel or paper towels. Place an additional dish-towel or paper towel on top of the tofu and then a heavy book on top of that to press out the moisture.

Sauté tofu, olive oil, garlic, ginger, and onion about 4 minutes over medium high heat in nonstick skillet or wok. Add remaining ingredients and stir-fry about 10 minutes or until vegetables are cooked al dente. Serve with rice, quinoa, or buckwheat (soba) noodles.

Sprinkle with sesame seeds if desired.

*Note: If you are using tofu, first press out excess moisture by placing block of tofu on a plate with a clean dish towel or paper towels. Place an additional dish-towel or paper towel on top of the tofu and then a heavy book on top of that to press out the moisture.

Per Serving: 268 Calories; 14g Fat (2g sat); 19g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 272mg Sodium.

2012 Wellness – Eat! Think! Move!
Expand Your Brain, Shrink Your Belly
Come Get Your Blueprint for Creating and Unleashing Your Best Life Yet

• New six-week eating plan including detox guide/option to optimize metabolism
• Mind-body practices to improve your attitude, energy and charisma
• Learn about foods to help boost immunity, fight cancer, increase longevity and happiness
• Secrets to youthful skin, sound sleep, clarity, and positive attitude
• Goody bags that are worth more than your presentation ticket!

Come and “get your mojo back!”

Sunday, January 29, 3:00 – 5:00 p.m.
Mile Hi Church, Lakewood, Colorado
$30

Click here for tickets!

Dr. James on How to Get 9 Servings Fruits and Vegetables Today

The Mediterranean diet is a great place to start. This diet emphasizes non-inflammatory foods including wild caught fish, nuts, legumes, olive oil, colorful vegetables, whole grains, local fruits, and to a lesser extent, humanely raised and harvested poultry, pork and beef; oh, and of course, wine (or red grape juice). The Mediterranean style of eating is supported in the scientific literature. Evidence shows that a Mediterranean diet may help lower the risk for heart disease, type 2 diabetes, Alzheimer’s disease and certain cancers. Naturally rich in fiber, antioxidants, and healthy fats, going Mediterranean should cover most all of your New Year’s healthy diet intentions.  Calorie–wise, it’s all about portions, no matter what type of diet regime you follow.   A recent study published in the New England Journal of Medicine showed that the Mediterranean diet was more effective for weight loss than a low fat diet. Hopefully you’re feeling hungry for great vitality and well-being and you are inspired to make this year the beginning of a sustainable journey towards the ever-evolving you!

What is your present diet…way of living? Diet comes from the Greek word diaita, which means, way of life. Clinically and personally I have seen that it is nearly impossible to sustain and thrive with a healthy diet alone; that is, in the absence of a healthy way of life. They are meant to work together. A healthy diet is integrally connected to a healthy outlook, positive daily rituals and experiences of movement, service, community, intimacy, friendship creativity and purpose. Almost magically when your world is intentionally full with these practices your diet tends to be full of nourishment and satisfaction. Simply put, when your life is sweeter you tend to want less sugar.

To make good on your healthy eating intentions this year consider stocking your day and life with these primary forms of nourishment before you stock your fridge and pantry: deep friendships, unbridled play, purposeful work and/or service, spiritual connection and community (no additives, no preservatives and nothing artificial).

To thrive each and every day you have an opportunity to put these empowering practices to work for you:

-Feed your head first, your body second, and your emotions last. Whole-food nutrition naturally creates a chemical expression of confidence, balance and optimism. When your mind is fed well by eating real food, healthy food, and not skipping meals or snacks, your whole being is in a state of greater hormonal happiness. Strive to eat a whole food meal and/or balanced snack approximately every 3 hours throughout the day.

-Become a morning person and eat your breakfast! Breakfast eaters are the healthiest people around. They have lower rates of heart disease and obesity along with greater levels of productivity, energy and positivity.

-Add nutritious foods rather than delete the not so nutritious choices.  Your body chemistry will “adjust” and begin to want healthier foods over the junk. For example, instead of snacking on a giant bag of potato chips, consider crunching on some celery topped with almond butter or peanut butter.

-Embrace health-affirming rituals that inspire and nourish you. Confidence and conviction grow every time you follow-thru and make good on your good intentions.

-Water your happiness. Our bodies are more than 75% water. Dehydration makes us more tired and hungry and as a result we often crave sugar and caffeine when instead we should be having a glass of water.

-Sweat your prayers daily with mindful movement and exercise. Dance, play, jump, hoola hoop –whatever moves you personally; it’s all good for your mind and body, memory and emotions. Exercise lowers stress, lifts positivity and raises every role you play in life, be it parent, spouse, teacher, friend, lover.

-Be grateful. Keep a gratitude journal and be healthier. Research suggests that this practice, combined with healthy eating and exercise, keeps us happier and healthier.

This month you may be romanced by a myriad of sexy and non-sustainable diets that promise results in mere days. Our egos and ‘lesser self’ love the idea of a quick fix or radical intervention to heal bellies and butts gone bad. To realize your greatest mission and life expression, get clear about what you are truly hungry for; greater peace, conviction with purpose and creative connection These experiences will nourish you greater than any one food or diet. Nourish and support your life with a clean, whole and sustainable eating and living plan. Trust that you are ready to take your body and your life from average to amazing.  Balance is the path and the journey is most delicious.

You may be setting an intention to release weight in support of your lightness and vitality. Begin with letting go of any resentments, past angers and hostilities to set your health and healing in positive motion. Along with eating healthier and being more consistent with exercise it is important to clean up your emotional pantry, where we tend to store piles of dark debris. The Public Health Institute in California confirmed that holding on to hostility and resentment can tear down the immune system and increase the risk for heart disease, cancer and diabetes. Use the powerful practice of resistance training to support moving the past heaviness away. With each push-up, bicep curl or press, envision the past hurt or resentment being moved. With each repetition “see” your strength and peace increase and the past fade smaller with each breath exhalation.

Feed yourself and others well with forgiveness. Forgiving yourself allows for fresh movement and inspired energy to ignite. Forgiveness allows for moving forward. Duke University researchers concluded that forgiveness acts as an elixir to the immune system, a powerful stress reducing tonic and forgiveness may also help with lowering levels of chronic pain. Forgiveness simply means “to give ahead of time.” Be the first to accept your divine humanness. Claim a resolution to be lighter through letting go, affirming and demonstrating your creative healing in action.

Start a revolution. Decide that this year you will demonstrate holiness through your thinking, eating and moving. Begin this moment to think impeccably. Create an exceptional livelihood for yourself and courageously show it off to the world around you. We all love to emulate passion. Eat with intention; with the mission to nourish your mind and body so you can transcend the cultural trance of physiological mediocrity. Make daily movement a mission. To become more alive you must dance, jump, skip and push your body/mind to new edges with sweat and smiles. This is your time. You are the one. Get up, stand up and put your radiant wellness on!

Serves 6

olive oil spray

1 large shallot

1 bunch Swiss chard

1 tablespoon olive oil

1/8 teaspoon sea salt

6 small marinated sun-dried tomatoes (or roasted tomatoes from antipasta bar)

2 tablespoons shredded Parmesan cheese

6 teaspoons chevre cheese (soft goat cheese)

8 medium whole eggs

1/2 cup organic whole milk

1/4 teaspoon thyme

1/8 teaspoon pepper

Prepare pie dish by coating lightly with olive oil cooking spray. Preheat oven to 350.

Sauté shallot and Swiss chard in olive oil over medium heat until chard is wilted and shallots are aromatic. Sprinkle with sea salt. Stir until well combined.

Place chard mixture on bottom of pie dish, covering the bottom evenly. Place sundried tomatoes on top of chard in a circular pattern, evenly spaced. Do the same with each teaspoon of chevre.

In a separate bowl whisk together eggs, milk, thyme and pepper. Whisk well, then pour mixture on top of chard mixture.

Carefully place in the oven on the center rack. Bake for approximately 35 minutes or until egg has set and top is just starting to brown.

Per Serving: 162 Calories; 12g Fat (4g sat); 9g Protein; 3g Carbohydrate; trace Dietary Fiber; 254mg Cholesterol; 210mg Sodium.

4 (4-6-ounce) boneless pork loin chops
1 dash each of salt and pepper
2 tablespoons rice flour
2 tablespoons olive oil
1 1/2 cups onions
2 cloves garlic cloves, chopped
1/2 cup dry red wine or Port
1 1/2 cups Roma tomatoes, diced
1 cup low sodium chicken broth
1/4 cup white wine vinegar
2 tablespoons turbinado sugar (or sub honey)
2 teaspoons dried oregano
1/2 cup kalamata olives
2 tablespoons capers, drained and crushed
2 tablespoons chopped fresh parsley

Rinse and pat dry pork chops.  Sprinkle lightly with salt and pepper and dust with rice flour.   Heat 2 tablespoons of olive oil in a large skillet over medium high heat.  Add pork chops and brown on each side (about 2 to 3 minutes each side).  Remove pork chops from skillet and set aside temporarily.

Add onions and chopped garlic to the skillet and stir frequently for about 3 minutes.  Stir in red wine, tomatoes, broth, vinegar, sugar and oregano.  Bring to a boil and then lower to a simmer.  Add pork chops back to the skillet as well as olives and capers and cover for another 5 minutes or until pork chops are cooked through to desired doneness.

Serve over noodles or brown rice with fresh chopped parsley on top.

Per Serving: 434 Calories; 26g Fat (5g sat); 22g Protein; 23g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 756mg Sodium.

Serves 6
Ingredients:
1 tablespoon butter, canola or olive oil
1 large onion, chopped
2 each celery stalks
2 each garlic cloves, minced
2 each Granny Smith apple, peeled and chopped
1 1/2 teaspoons curry powder
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 teaspoon fresh ginger, minced
6 cups low sodium chicken or vegetable broth
1/2 cup basmati rice (or short grain brown rice)
12 ounces chicken breast, chopped (can substitute 1 cup red lentils)*
1 cup light coconut milk
1 tablespoon lime juice
1/4 teaspoon sea salt
1/4 teaspoon black pepper
toasted almonds, optional
cilantro, optional

Directions:
Heat butter over medium high heat in a large soup or stock pot. Add onion, celery and garlic. Cook until softened, about 5 minutes. Add apples, ginger, curry powder, cumin, coriander and heat until the apples start to soften. Add chicken broth and rice and bring to a boil. Reduce heat to a simmer and cook uncovered for 12 minutes (if using brown rice, cover and cook for 30 minutes).

Add chicken and return to a simmer and cook until chicken is cooked through and rice is soft and tender, about 10 more minutes. Stir in coconut milk and return to a simmer. Remove from the heat; stir in lime juice, salt and pepper. Garnish with cilantro and almonds if desired.

Per Serving: 264 Calories; 9g Fat (28.5% calories from fat); 23g Protein; 26g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 679mg Sodium.

*If you substitute lentils instead of chicken, increase amount of broth by 1 cup.

Mulligatawny Stew

Serves 6

Ingredients:

1 tablespoon butter, canola or olive oil

1 large onion, chopped

2 each celery stalks

2 each garlic cloves, minced

2 each Granny Smith apple, peeled and chopped

1 1/2 teaspoons curry powder

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1 teaspoon fresh ginger, minced

6 cups low sodium chicken or vegetable broth

1/2 cup basmati rice

12 ounces chicken breast, chopped (can substitute 1 cup red lentils)*

1 cup light coconut milk

1 lime juice

1/4 teaspoon sea salt

1/4 teaspoon black pepper

toasted almonds, optional

cilantro, optional

Directions:

Heat butter over medium high heat in a large soup or stock pot.  Add onion, celery and garlic.  Cook until softened, about 5 minutes.  Add apples, ginger, curry powder, cumin, coriander and heat until the apples start to soften.  Add chicken broth and rice and bring to a boil.  Reduce heat to a simmer and cook uncovered for 12 minutes.

Add chicken and return to a simmer and cook until chicken is cooked through and rice is soft and tender, about 10 more minutes. Stir in coconut milk and return to a simmer.  Remove from the heat; stir in lime juice, salt and pepper.  Garnish with cilantro and almonds if desired.

Per Serving: 264 Calories; 9g Fat (28.5% calories from fat); 23g Protein; 26g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 679mg Sodium.

*If you substitute lentils instead of chicken, increase amount of broth by 1 cup.

Drinking plenty of water is obviously one of the best things we can do.  We can also run humidifiers at home and in our offices – though some debate that this invites mold into the environment. Another option is just to keep a bowl of water in the room and it will evaporate if the room is too dry.  Changing the water daily will help prevent the mold spores. Watching your intake of caffeine and alcohol is important since they both act like a diuretic in the body and can be further dehydrating. Herbal teas can be comforting and hydrating during the cold months, so feel free to sip on some warm tea, hot water with lemon, or indulge in the occasional warm milk with a little vanilla extract and honey. We also like Emergen-C packets added to at least one glass of water daily.

Essential fatty acids from fish, fish oil, flax seed, hemp seed, chia seed, nuts and other seeds are very important for winter skin. These essential fats help keep the skin looking youthful and well moisturized. Since most of us do not get enough omega-3s through our diet, supplementing with a quality fish oil supplement can help the skin feel more hydrated throughout the year.

In addition to dry skin, signs of dehydration include headache, fatigue, muscle weakness, excessive thirst, fatigue and nausea. And if you’re heading up to the high country to ski, you really need to stay on top of your hydration. Drink water throughout the day. Set reminders on your phone or watch if that helps you to remember.

Keeping skin lubricated is another (more obvious) strategy. Using herbal salves that contain shea butter, vitamin E, calendula oil, olive oil, almond oil, and/or jojoba oil can all be both soothing and moisturizing. Regularly reapply lotion throughout the day, especially after washing your hands. This will help prevent further loss of moisture.