CORE MATTERS SLC

Grow your chakras!

2012-01-31T10:36:00.001-07:00

Here is a great idea and design to keep in mind as you plan your spring garden, why not dedicate part of it to being a chakra garden?!

5 things to never buy

2012-01-31T09:01:00.002-07:00

The Grist has some great tips on several things you should never buy but to make yourself. Check out their list. I know I'll be trying some of their soup recipes!

Plastic planet screening

2012-01-27T14:42:00.004-07:00

There is a screening for 'Plastic Planet,' a film which takes a look at how we are drowning the world in plastic on Tuesday at 7 p.m. at the main SLC library. You can get more info on the movie and the screening here.

Low calorie diets a no no

2012-01-27T14:34:00.002-07:00

Think super low calorie diets are still the best way to lose weight long term? Here are my thoughts on yet another study that shows that kind of thinking is incorrect.

Free Posture Seminar

2012-01-23T08:22:00.000-07:00

Don't miss this if you live in the SLC area!

Stand Straight and Walk Tall!

Do you suffer from frequent headaches or pains in the shoulders or lower back?
Do you have numbness or tingling in your arms or hands?
Do you notice at the end of a long work day that your shoulders slump and your neck hurts?
Do you wonder how to maintain good posture as you age?
Do you have tight muscles you just can't seem to stretch?
Did you know that knee pain of yours could actually be caused by poor lifting techniques in the upper body or a shoulder injury?
Did you know that foot or ankle soreness could be an indicator of weak abdominal muscles?

If you answered yes to any of these questions, join CHEK Practitioner and Holistic Lifestyle Coach Lya Wodraska for a FREE 1-hour posture seminar on Monday, Jan. 30 at 6 p.m.

*Come with aches and pains and leave with stretches and exercises to alleviate the symptoms
*Learn how exercise routines, work habits, breathing and thinking can all affect your posture
*Discover which exercises can give you good posture and which ones will wreck it

The Nitty Gritty
*Seminar is Monday, Jan. 30 from 6-to-7 p.m., at Body Wise Fitness (1400 Foothill Drive)
*Seminar will include an informational presentation as well as a Q&A section

Contact Lya to sign up or for more information at (801) 631-0995 or Lya@coremattersslc.com

Guide to fats and oils

2012-01-23T05:17:00.001-07:00

Are you confused about what fats and oils you should be using and which ones to use when? If so, this link has a great chart that summarizes which ones to use and which ones to avoid.

Need a cleanse? Here are my thoughts on such matters

2012-01-23T05:15:00.001-07:00

My latest Salt Lake Tribune column discusses my feelings on cleanses, check it out!

New study has interesting results on dieters

2012-01-17T08:32:00.002-07:00

A new study is out that shows, once again, including 'healthy' fats is the way to go to reduce weight and insulin resistance. As always, percentages of proteins, fats and carbs has to be determined on an individual basis, but this study shows that in general, just reducing calories and going 'fat free' isn't the best way to go.

Top 10 Tips for the New Year and more

2012-01-13T11:51:00.003-07:00

Catching you up on a couple columns from the Tribune. The first is a look at the Top 10 Health Tips for 2012, Drink yer water!
The second is an example of one of my favorite exercises, the horizontal pull. Make sure you check out the Tribune facebook page I have for a youtube example!

Eat protein for fuel, not sugar

2012-01-10T10:22:00.001-07:00

A lot of conventional wisdom will tell you sugar is your best fuel, but as this study shows, protein is what builds the body and keeps it going. Good rule of thumb, keep sugar to below 25 grams a day, unless you are in a high intensity race where you need the quick burning fuel.

On GMOs and sprouts

2012-01-09T14:54:00.001-07:00

This is no surprise, but there is yet another study out that shows genetically modified foods can be harmful and we don't know all the side effects that are caused by ingesting them.
On a happier note, here is a great link about sprouting, which is an awesome way to get fresh greens into your diet in the winter.

How to make your own mayo

2012-01-04T10:07:00.004-07:00

Great link here on how to make your own mayo, if you make your own, it will be better tasting and better for you. It's a simple recipe too, enjoy!

Dream out loud!

2011-12-28T17:05:00.001-07:00

The New Year is approaching what is your dream? Here are some tips on sticking to that resolution in my latest Salt Lake Tribune article.

Airport food getting better

2011-12-20T08:39:00.002-07:00

If you are traveling these holidays, take heart, according to the latest study, airport food is getting healthier. Of course, you can take the guesswork out of what you might find to eat by taking your own food such as fruits, nuts or trail mixes.

New gluten free cafe open in SLC

2011-12-13T15:35:00.002-07:00

Blurb here in our Salt Lake Tribune about a new cafe opening at Trolley Square, I for one can't wait to try it! Lots of raw and gluten-free options.

Good Gluten roundup

2011-12-13T07:36:00.003-07:00

The Huffington Post offers a great roundup of all the things bad about gluten. Believe me, there are plenty of things!

Chek talks diet, vegetarianism and more

2011-12-12T16:18:00.002-07:00

Great video clip here of Chek Institute founder Paul Chek discussing what is the right diet (for you), vegetarianism and more.

Winter Spice smoothie

2011-12-12T16:03:00.002-07:00

Want a smoothie appropriate for winter? try this one:

Winter Spice Smoothie
(Serves 1)
If you use your imagination, this is almost like a healthy-tasting eggnog! The spices are all the favorites of winter and are extremely good for you since they all have high levels of antioxidants. Adjust spices to suit your taste.
2 cups almond milk
1 Tbsp. almond butter
1 scoop of protein powder
1 date, pitted
1 scoop chia seeds
1/2 Tsp. vanilla powder (or extract)
1/2 Tsp. nutmeg
1/2 Tsp. cinnamon
1/4 Tsp. cloves
Pinch of sea salt
1/2 Tsp maca (optional)
Directions: Blend everything together, adjusting to taste and the amount of milk to reach desired consistency.

Which is best, fake or real tree?

2011-12-12T16:01:00.005-07:00

Wonder whether you should buy a real or fake tree to be 'green,' this article might have an answer for you.

Arsenic everywhere

2011-12-07T12:47:00.001-07:00

Recent reports have highlighted the high levels of arsenic in orange juice and chicken, now, a recent study shows there are high levels in rice. Makes you wonder what is safe, right?

Local jerseys on sale

2011-12-05T12:37:00.002-07:00

If you need a new cycling jersey or want one to give away as a gift, check out Spin Digs, which is a local company that has a great sale right now.

Time and patience required to heal the gut

2011-12-05T12:35:00.001-07:00

Great article here that summarizes the importance of giving your gut time to heal if you are gluten intolerant as well as some of the ways you can help the healing process.

Juice not always safe

2011-12-05T12:33:00.002-07:00

There has been a lot of talk lately about arsenic in juice and whether or not it is safe to drink, now Consumer Reports is delving into the issue. The magazine's investigation might make you stop twice before guzzling juice. Check it out.

Don't forget to 'opt out'

2011-11-17T11:21:00.002-07:00

Any time I travel through an airport and am selected to go through one of the new body scanners, I 'opt out' and go for the pat down instead to avoid unnecessary radiation. Now the scanners have been banned in Europe out of safety concerns, which is good news for those traveling to Europe!

New Sauce for CAWS for November

2011-11-10T13:00:00.000-07:00

Welcome to my line of "Sauce for CAWS," a bounty of healthy, organically sourced items that are good for you and good for a great charity! Proceeds go to CAWS, a Utah charity which rescues cats and dogs from shelters and finds permanent homes for them.
To place orders, join the email list or for more information, contact me at lya@coremattersslc.com

Dried Apples
(Small bags are $3 and large bags are $6)
Perfect for snacking at the office, on the go or watching football games, these chips are dehydrated slowly so all the enzymes and goodness are still intact making these a super healthy option. They come in plain and cinnamon flavored.

Jams and Spreads
8-ounce jars are $5 and 4-ounce jars are $3

Fall Grape Jam - Green grapes , with seeds removed, are mixed with cinnamon, ginger and allspice for a flavorful fall mix. Jam has a slightly chunky texture since it isn't cooked down like a butter is.

Pear Vanilla Jam - Sweet Bartlett pears are mixed with real vanilla beans for a light, sweet-tasting sophisticated jam that is perfect for a winter morning, dessert or on a cheese plate with brie!

Grape 'Catchup' - This is a super cool recipe I found online that was taken out of a 1972 cookbook called The New York Times Heritage Cookbook by Jean Hewitt. Yes I know 'ketchup is misspelled, but that is how it is in the original recipe so we're sticking to it. Adds some charm don't you think? The sauce, which is thinner than the butters, combines grapes, cider vinegar, a bit of honey, cinnamon and cloves to make a warm, tangy, sweet sauce that is great on meats or as a marinade.
If you like trying new sauces you can't find in a store, snag some of this!

Mom's Apple Butter - This was a favorite of mine when I was a kid, beat peanut butter and jelly any day for me! A mix of sweet apples and spices are cooked low and slow to form a wonderful condiment for your breakfast, dessert topping or accent for cooked meats such as turkey and chicken.

Sauces
(Pint-sized jars are $4 and quarts, which are good for families of 4 or more, are $7)

Springs Pear Sauce - Bartlett pears, picked at their prime, are cooked down into a sweet mixture seasoned with just a hint of ginger. The texture is similar to applesauce and is wonderful used in place of applesauce or served as a condiment for chicken, pork, turkey, etc. (Half-pint size are $4 and pint sized jars are $7)

Nana's Applesauce - This is applesauce made the old-fashioned way, just like my grandmother made after we climbed the apple tree and picked apples for her. It is a mix of Golden Delicious, Fuji and McIntosh apples. This sauce contains the peel so it has a hearty, sweet texture. It is lightly flavored with cinnamon and nothing else.

Applelicious Applesauce - A selected mix of some of the sweetest and best saucin' apples such as Golden Delicious, McIntosh, Red Delicious, Fujis, Galas, Jonagold, Honeycrisp, Macouns and Jonathans are blended together into a chunky, sweet sauce that is unseasoned to let the apple flavor shine.

Vanilla Applesauce - A mix of sweet apples are blended with a hint of vanilla and a touch of maple syrup for a lovely twist on 'regular' applesauce.

What is cooking in your crock pot?

2011-11-09T07:51:00.001-07:00

If you are a frequent user of crock pots you'll want to read this story and make sure yours isn't one that contains lead.

Winter markets popping up

2011-11-09T07:42:00.003-07:00

I know many of us mourned the end of the farmer's market season, however, we can still buy a lot of great local produce from farmer's thanks to the numerous winter markets that are starting.
Great news for those who want to buy raw milk too, there is a farm in West Jordan that now is selling it!
Check out the info for the markets and the raw milk farm on the downtown alliance site.

Toning shoes not a good choice

2011-11-07T11:17:00.001-07:00

Here is the latest column in the Salt Lake Tribune, why toning shoes aren't a good choice of footwear!

Some honey not so sweet

2011-11-07T11:16:00.002-07:00

If you are a frequent user of honey, you'll want to read this article which investigated which brands have removed the pollen from honey. Make sure you are getting the good stuff

McDonald's animals make unhappy meals

2011-11-03T13:33:00.002-06:00

Need another reason to avoid fast food? Here is one, the Humane Society is filing complaints over the conditions the pigs that the company uses in its McRibs are treated inhumanely following an investigation that found horrific conditions at the Smithfield brand plant.
The best thing purchasers can do, if animal rights are a concern, is purchase meat from sources that have legitimate certifications for animal conditions. Look for the Animal Welfare sticker, the Certified Humane sticker and other certifications on your meat packages.
Oh, and avoid fast food!

Ski Season Camp is Here!

2011-10-31T05:43:00.000-06:00

Don't Skid into Ski Season, Get Ready Now!

It's time! The ever popular ski camp with CHEK Practitioner Lya Wodraska kicks off Nov. 7 at BodyWise.
The camp is designed to strengthen your core, build power and explosiveness and increase your anaerobic fitness level through weights, plyometrics and other fun exercises so you can tackle the slopes with confidence.
You'll also learn what muscles should be stretched, when to stretch them and how long to stretch them to help prevent injury.
The camp is excellent for downhill and cross country skiers and anyone who wants to give their fitness level a boost before winter or survive the Thanksgiving Holidays with some fun but challenging workouts!

Dates for the sessions are as follows:
Nov. 7, Monday, 6 a.m.
Nov. 10, Thursday, 6 a.m.
Nov. 14, Monday, 6 a.m.
Nov. 17, Thursday, 6 a.m.
Nov. 21, Monday, 6 a.m.
Nov. 28, Monday, 6 a.m. (The post-Thanksgiving burn!)

The Nitty Gritty
Where: BodyWise Fitness (1400 Foothill Drive)
Cost: 6 sessions for $75 or pick three sessions for $40.

The camp is open to non-gym members for an additional fee.

Contact Lya to sign up or for more information at (801) 631-0995 or Lya@coremattersslc.com

Spice it up!

2011-10-31T05:31:00.002-06:00

Here is my latest column in the Tribune, where you can read up on all the health benefits of certain winter spices. If you read it, you won't feel quite as guilty about sprinkling that nutmeg on your egg nog. :)

Learn how to use kale as wraps

2011-10-27T04:45:00.001-06:00

Great video here of one of my favorite chefs showing how to use kale leaves for wraps, give it a watch!

Pumpkin Smoothie

2011-10-26T08:23:00.007-06:00

Here is a healthy and festive way to celebrate Halloween, start the morning off with a pumpkin smoothie!

Pumpkin Smoothie
(Serves 1)
Pumpkin is very low in calories but rich in vitamins like A, C and E and is high in anti-oxidants and fiber. You can enjoy a healthy version of pumpkin pie for breakfast with this smoothie! Pumpkin pie spice works well in this too.
1 cup of pumpkin puree
1 Tbsp. pecan butter (almond butter would do)
1 cup of almond or coconut milk or other milk substitute
1/2 Tsp. cinnamon
1/4 Tsp. nutmeg
1/2 Tsp. vanilla powder or 1/4 Tsp. vanilla extract
Pinch of sea salt
Juice of 1/2 lemon
1 scoop of protein powder
1 scoop chia seeds
1 scoop of flax seeds (optional)
1 Tsp. of honey (optional)
Directions: Blend everything together, adding more milk and spices to reach desired consistency and taste.

Temple Grandin movie screening

2011-10-25T04:49:00.003-06:00

The Utah Film Center is hosting the movie 'Temple Grandin' on Nov. 1 at the City Library. The screening of the movie, which was nominated for 15 Emmy Awards, is about the life of an autistic woman who became the leading advocate in the humane treatment of livestock and pets. Grandin will be in attendance for a Q&A. This is a don't miss event!

October "Sauce for Caws" offerings

2011-10-24T11:01:00.002-06:00

Hello all, I've decided to turn the bounties of my backyard garden into some goodness for you and for some of my favorite animal charities.
While I always encourage folks to eat fruit in their natural, unprocessed state as much as possible, sometimes it's nice to have something different and a taste of summer on a cold winter's night can be welcoming. Besides, my grapes and fruit trees went nuts this year!
All ingredients are organically sourced, with most of the fruit coming from my backyard, and most are made with either no sweeteners or a minimal amount of local, raw honey so the products are much healthier than what you'll find in many stores.
Proceeds are going to CAWS, which is the Salt Lake-based Community Animal Welfare Society, a non-profit organization that rescues cats and dogs from shelters and finds permanent homes for them.
So everyone wins all around, you get some great goods and a great charity gets some funds!
Since most of this fruit is homegrown and I only have a backyard and not a farm (yet!) quantities are limited. Let me know if you are interested in anything and I will figure out a way to get it to you!

"Sauce for CAWS"

8-ounce jars are $5 and 4-ounce jars are $3

Apple-Pear Butter - Made with a mix of Golden Delicious, Fuji and Bartlett Pears and spices such as cinnamon and ginger, this is awesome to mix with nut butters, serve on crackers, to use over desserts, etc.

Green Grape Jelly - This ain't your grandmother's jelly, which is more sugar and juice than anything else. These grapes are run through a juicer so the seeds are ground up, releasing all the great antioxidants in the oil. As such the jelly has some crunchy bits in it, but it is a much healthier jelly than 'normal,' jellies. It is made without any sweeteners.
Since it isn't overly sweet or gelled, its great to use in oatmeal and smoothies too.

Green Grape Butter - Made in similar fashion to the jelly, the butter is darker, richer and thicker. It contains nothing but grapes and lemon juice.

Spiced Grape Butter - This version has the seeds removed, but still contains skin and pulp to make a dense but smooth spread. A bit of honey, cinnamon, cloves and orange peel give the butter a great fall flavor.

Zippy Spiced Plum Sauce - Made from Italian and red plums, this sauce isn't quite as sweet as the spiced plum sauce and has a little more vinegar but still contains warming spices like cinnamon, cloves and a few red pepper flakes for a slight kick.
This is an awesome sauce for those who aren't into sweet sauces for white meats. It's also a great marinade for tempeh for my vegetarians.

Applesauce - This is applesauce made the old-fashioned way. It is a mix of Golden Delicious, Fuji and McIntosh apples. This sauce contains the peel so it has a hearty, sweet texture. It is lightly flavored with cinnamon and nothing else. (Selling these in pint-sized jars)

Grape 'Catchup' - This is a super cool recipe I found online that was taken out of a 1972 cookbook called The New York Times Heritage Cookbook by Jean Hewitt. Yes I know 'ketchup is misspelled, but that is how it is in the original recipe so we're sticking to it. Adds some charm don't you think? The sauce, which is thinner than the butters, combines grapes, cider vinegar, a bit of honey, cinnamon and cloves to make a warm, tangy, sweet sauce that is great on meats or as a marinade.
If you like trying new sauces you can't find in a store, snag some of this!

Fair trade chocolate best choice

2011-10-19T20:08:00.004-06:00

Great article here on why it's so important to buy fair trade chocolate, please read!

Great Grapes!

2011-10-18T16:07:00.001-06:00

Great grape article here on how the properties in grapes make them an anti-fungal fighting powerhouse, give it a read!

BPA found in cans

2011-10-11T04:35:00.002-06:00

The Breast Cancer Fund recently tested several brands of canned food for BPA and found high levels in several brands aimed at children. Read up on the report here and go to the site for more information.

Pass the mustard and build muscle!

2011-10-10T07:07:00.007-06:00

Mustard is considered one of the super spices because, even in small doses, it can make a big positive impact on your health. Check out this column and you'll see what I'm talking about!

Non-GMO month

2011-10-10T06:58:00.002-06:00

October has been designated as non-GMO month to help bring awareness as to why we should avoid eating GMO foods. If you don't know the dangers of genetically modified foods. The site also is offering daily giveaways, which are always a fun bonus!

Got milk? watch the documentary

2011-10-10T06:54:00.003-06:00

Had a chance to see a great documentary on milk and why it might not be the best food for many people. It's definitely one worth watching, you can read more about it, see clips on it and even watch it on your computer screen through the documentary site. I highly recommend it for anyone struggling with allergies, congestion, arthritis, etc. It might make you think, 'hmmmmm.'

Get going on the Get ups!

2011-09-19T06:36:00.001-06:00

Need a new exercise? Try this one. It's easy enough to do at home because you don't need a lot of weights, use a soup can, your dinner cocktail or your cat :)

How local can you eat?

2011-09-12T21:16:00.004-06:00

With all the fresh veggies and growing number of ranches and farms, it is getting easier and easier to eat local, are you up for a local challenge, check it out, sounds like fun!

What we eat in a year

2011-09-12T21:12:00.002-06:00

Check out this chart of what Americans eat in a year, way too much dairy, sweeteners and wheat!

Have a ball at work

2011-09-11T20:39:00.002-06:00

Need a new chair for work? Try a ball! Read about it in the Sunday column.

Pesticides in food linked to ADHD

2011-09-11T20:36:00.001-06:00

A new report is out that, like many before it, links pesticides to ADHD in children, make sure you give it a read!

Learn about grass fed beef

2011-09-05T20:59:00.003-06:00

Want to know what grass fed beef is all about? Check out this video, which is a good explainer of the benefits!

Lunge lunge and lunge some more

2011-09-01T06:21:00.001-06:00

Here is my Sunday column in the Tribune on one of my favorite exercises, lunges! Get after it!

Got tomatoes, I've got a recipe

2011-08-31T18:21:00.003-06:00

Thanks to a friend I had enough small tomatoes to make one of my favorite summer treats, slow roasted tomatoes. Here is the basic recipe for this wonderful summer fare.

Slow-Roasted Tomatoes
The key to this lovely treat is slow roasting the tomatoes, which can take anywhere from 3-to-10 hours depending on how low your oven goes and how juicy the tomatoes are.
Here is my basic recipe. Romas and meatier tomatoes work best, but I use whatever I have on hand.
These are wonderful on salads, in eggs, etc.
I love to add garlic cloves and shallots to the mix. I included them in the recipe below, but they aren't necessary.

Small tomatoes, halved
Olive oil
Garlic powder
Couple Tbsp. of dried herbs such as basil, marjoram, oregano, thyme, etc. (dried works better than fresh)
Salt and pepper
Garlic cloves, unpeeled (optional)
Shallots, unpeeled but halved (optional)
A handful of thyme sprigs (optional)
Directions: Place halved tomatoes in a bowl and drizzle just enough olive oil on them to make them glisten. Add a mix of dried herbs, a dash of garlic powder and salt and pepper and stir.
Arrange on a baking sheet with the garlic cloves, shallots and sprigs of thyme if you are using them. Make sure to arrange tomatoes so cut side is up.
Bake until they are shriveled and most of the juice has evaporated.

To use: Allow tomatoes to cool to room temperature, then transfer to an airtight container. If you used the shallots and garlic cloves, squeeze them from their hulls and add them to the mix.
If you add olive oil, these will keep for a 2-to-3 months in the refrigerator, they can also be frozen in jars or freezer bags.

Differences between raw and pasteurized milk

2011-08-31T10:23:00.002-06:00

The health site of Dr. Mercola has a very good article detailing the differences between raw and pasteurized milk, read up on it here. If you are going to drink milk, I recommend raw milk because it is more nutritious. Luckily here in Utah there are places to get it, such as Real Foods in Orem and Heber City.
Speaking of Real Foods, the market is now taking orders for its grass-fed beef and pork, all of which is hormone free. For more information, go to the store website.

And for the carnivores...

2011-08-30T05:37:00.001-06:00

Whole Foods is having a great 1-day sale Wednesday on grassfed beef, check out the blog for more info.

CNN interviews Clinton

2011-08-30T05:34:00.003-06:00

In case you missed CNN's interview with Bill Clinton, who has adopted a much healthier lifestyle than the one he was known for while in the White House, here it is, it is worth watching! As I've said before, those who choose to be vegan have to be extremely careful in making sure they get all their nutrients they need. It can be difficult to be totally vegan, but the general principles, less meat more vegetables, is good for anyone.

Clinton's new diet

2011-08-18T15:31:00.002-06:00

Remember how Bill Clinton used to be the poster boy for bad diets? Not anymore. However, I'd omit the tofu too.

Got zucchinis? I have recipes

2011-08-18T06:44:00.004-06:00

Got too much zucchini? I have an idea for you, try one of these great dips by Ani Phyo, an amazing raw food chef.

These are great for snacks or a light lunch!

Black Olive Hummus
1/3 cup sunflower seeds, dried
2 cups zucchini, chopped
2 cloves garlic
Juice of 1 lemon
1/4 cup extra virgin olive oil
1/2 cup tahini
1/4 cup kalamata olives, pitted and chopped
Pinch of paprika
Directions: Process sunflower seeds in a food processor and set aside. Process zucchini, garlic, lemon juice, 1/4 cup olive oil and tahini until smooth. Slowly add sunflower powder back into the food process and process until the mixture is smooth. Pour mixture into a bowl and stir in chopped olives and sprinkle paprika on top.

Sun Dried Tomato Hummus
2 cups zucchini, chopped
2 cloves garlic
Juice of 1 lemon
1/4 cup extra virgin olive oil
1/2 cup tahini
1 Tsp. sea salt
2 Tbsp. parsley, chopped
1/3 cup sun dried tomatoes, chopped
Directions: Process zucchini, garlic, lemon juice, 1/4 cup olive oil, tahini and salt until smooth. Pour mixture into a bowl and stir in parsley and sun dried tomatoes. Set aside and allow sun dried tomatoes to soak moisture for about 10 minutes or more and stir well before serving.

Take the carb challenge!

2011-08-18T06:30:00.002-06:00

In case you missed it, I am linking the column I had recently in The Salt Lake Tribune for a carb challenge. Check it out here! I had a few followup columns as well. The biggest responses I received were for food ideas and how to incorporate a low-processed carb diet into a lifestyle, so starting this Sunday will track my diet and activity logs and give some recipes and ideas on my Facebook page.

EWG's meat eater's guide is out

2011-08-18T06:07:00.002-06:00

The Environmental Working Group has a new guide out, called the Meat Eater's guide, which is designed to show the impact our choices for meat consumption have on the environment and your health.

The chart shows which choices have lower impacts on the environment and are better for your health. Check it out here.

Fats, they do a body good

2011-08-14T11:30:00.001-06:00

Great article here explaining why fats aren't bad for you, just bad fats are bad!

Chek speaks out on milk raids

2011-08-10T04:43:00.003-06:00

Paul Chek, the founder of the Chek Institute, recently was interviewed by Natural News for his opinion on the recent raw milk raids that have been going on around the country. Chek's position is if you are going to drink milk, it should be raw milk and not pasteurized because raw milk contains all the good enzymes in milk while pasteurized milk is just a dead product with little nutritional value.

Course, I don't need to tell you that, in typical Chek fashion, he goes on a pretty good rant in this video clip!

Clarification on 'Cage Free'

2011-08-08T21:18:00.002-06:00

With so many producers and companies touting they have 'cage free,' eggs, Certified Humane has published an excellent blog on what cage free really means and why it is important to not just trust the words 'cage free.'

Laying hens are some of the most abused animals in the food industry so if the treatment of animals is important to you, be very careful about which eggs you buy. I recommend looking for eggs with the 'Certified Humane,' logo on them or ones that say 'pasture raised.' Better yet, buy eggs from local farmers who can tell you about how the hens are raised, chances are they are very happy birds that spend their time scratching around the yard!

My trip to Best Friends

2011-08-06T15:42:00.000-06:00

Hello all!

Just a quick note to say thanks to everyone who donated items for us to take down to Best Friends Animal Sanctuary over the weekend. The goods were much appreciated!

The expanse of the Sanctuary was really overwhelming. They have more than 400 full time employees caring for animals ranging from cats, dogs (over 331 of them), horses, pigs, goats, wild birds, parrots, etc.

We had a great time working with the cats, dogs, pigs and horses. Our duties ranged from walking and grooming the animals to picking up poop to cleaning water buckets, etc.

I was very impressed with how well cared for and clean everything was.

The surprising thing to me to learn is the sanctuary gets very few discounts on food items, medical supplies etc. They really do depend on donations of such things (Purina was one of the few that regularly donates cans with labels that are peeling off which can't be sold to the general public.)

Overall, the organization really relies on the $5 to $50 donations that come in from private donations. They said despite all the publicity they have received in recent years and the occasional big ticket donated items, it is the small donations that allow the organization to do what they do.

Here is a link to some videos I took. There are a few of Utah football on there too that you may or may not like!

Here are a few priority items in the areas in which we worked that they need. Some you might spy at yard sales or have squirreled away in your garages, etc. If you ever have anything you want to donate, just pass it along to me and I'll make sure it gets down there in a shipment or will take it down when I go this winter.

In general, they need any kind of animal carrier and blankets that are in good shape, particularly dark colored blankets/sheets

Horses

Fly masks

Fly spray - Tri Tech 14

Dogs

Greenie Pill Pockets

Money towards prescription diets for dogs with special diets

Blankets and soft rugs

large stuffed animals and soft animal beds

Cats

Fancy Feast cat food (pate/classic style)

Non-slip rugs (those with the rubber backing and carpet on top)

Wild Friends (mostly birds that are being rehabilitated)

Dark sheets and soft blankets

Pigs

tents - they like to sleep in them during sleepovers and they make the pigs feel secure!

Unsalted almonds and peanuts out of the shell

Dehydrated veggies and fruits without any additives

Story on award winning cheese

2011-07-14T12:46:00.002-06:00

Good story here on one of the newest cheesemakers in Utah. If you haven't sampled their cheeses at the local markets, do it!!

Liquid Day! On water and smoothies!

2011-07-08T12:15:00.004-06:00

Hello all, linking to my column from the Salt Lake Tribune from Sunday. First is a column explaining why water is often better for you than sports drinks. The second is how you can 'super food' your smoothies.

Obesity rates rise

2011-07-08T12:06:00.005-06:00

A new report is out that shows the obesity rate continues to climb in the U.S. with many southern states leading the way in what is now being referred to as the 'diabetes belt.' Mississippi had the highest rate of obesity at 34 percent. Utah fared well, with 'only' 23 percent obesity. The costs of obesity are staggering with Medicare and Medicaid spending 20 percent of their budgets on illnesses related to obesity and smoking.
What is the solution? The report authors recommend healthier eating and eating less. Making a commitment to do both is easier now in the summer with so much fresh, local produce available.
Speaking of which, don't forget the Sugar House Farmer's Market starts tonight. It is a great option if you can't get to Saturday's market!

Yum, breakfast!

2011-07-01T07:46:00.005-06:00

Cherries are in season so I took advantage of them this morning for an awesome smoothie between a spin class and a ride outside.

Chocolate Cherry Acai Smoothie

(Serves 1)

1 1/2 cups cherries (pitted of course!)

1 Tsp. Acai powder

1 Tsp. Maca powder

1 scoop Amazing Grass chocolate superfood powder

1 scoop Garden of Life raw protein powder

1 Tbsp. Mila Chia seeds

1 large handful of spinach

1 cup of almond milk

Pinch of sea salt

About 3 Tbsp. cacao chunks

About 1/2 Tsp. of vanilla extract

Directions: Blend everything together, adding water to reach desired consistency.

Zabriskie clears his food allergies by going vegan

2011-07-01T07:42:00.003-06:00

Interesting article here on how David Zabriskie is now a vegan. He adopted the lifestyle after he found out he was allergic to several different foods. While I don't recommend going vegan because I believe it's extremely hard to get all the nutrition our bodies need from plants, I do recommend paying attention to your body and investigating which foods are setting off inflammation in your body.

No surprise that he not only is feeling better, but seeing better too. The big question will be if he can maintain his body at an elite level for a long time on a vegan diet.

Salad idea for you!

2011-06-30T13:22:00.000-06:00

Farmer's Market Salad

Found some great finds at the farmer's market including some fresh peas and pea sprouts, what a treat! What seemed like an odd mixture turned out to be a great salad. If you can't find pea sprouts, don't stress, but they do add a nice sweetness to the salad. Here is the recipe.

1 bunch of young radishes with greens

2 carrots, chopped

1/2 pound fresh peas

1/2 cup sunflower seeds

1/2 cup fresh dill, chopped

1 1/2 cup cauliflower, chopped (found some awesome purple heirloom cauliflower at Cali's)

Pea sprouts

1/2 cup of blueberries

Juice and zest of two limes

Dressing:

1/3 cup of olive oil

1 Tsp. cumin

Salt and pepper

1 Tbsp. honey

Directions: Wash the radish greens thoroughly by letting them sit in a bowl of water, changing the water a couple times until all the silt is off the greens. Thinly chop the greens and put in a large bowl. Meanwhile, lightly steam the fresh peas and thinly chop the radishes then add all the ingredients to the bowl, mixing well. Season with a bit of salt and pepper.

Make the dressing by combining the olive oil, cumin, a dash of salt and pepper and honey to a bowl, then mix into the salad just before serving. Adjust seasonings as necessary.

Morning Strawberry Smoothie

2011-06-30T08:34:00.005-06:00

Have a busy day ahead so I had to ride early. Pre-ride breakfast was a rice cake with pecan butter. After an awesome ride, I took advantage of strawberries being in their prime and made this smoothie. Try it! If you don't have all the ingredients it will still be good.

Strawberry Almond Smoothie
(Serves 1)

1 1/2 cups strawberries

2 dried figs

1 Tsp. ground cinnamon

1 Tsp. Maca

1 Tbsp. Mila chia seeds

Pinch of sea salt

1 cup almond milk

1 Tbsp. almond butter

2 large handfuls of spinach

Directions: Blend everything together, adding water to reach desired consistency.

Clean out your garage and help out CAWS

2011-06-30T05:33:00.001-06:00

CAWS, one of my favorite animal charities here in Salt Lake City, is holding a yard sale soon to raise money. The organization is asking for items to sell, particularly furniture, electronics, etc. If you have anything you'd like to donate, go here for more info.

Cut out the carbs and cut the weight

2011-06-30T05:26:00.002-06:00

Need to drop a few pounds? Cut out the processed carbs and grains. I tell my clients that a lot, now Mercola takes a good look at why you should do this and how such refined carbs affect your body.

Your evening links

2011-06-28T19:48:00.002-06:00

Couple more links for you, one is how many vegetarians are returning to meat, but doing so by eating humanely raised meat. The other is a video of a local bee company, which will sell its products at the SugarHouse Farmer's Market. Be sure to check out some of the other vendors on the same page including Beehive soaps and the Cheesebread Mania (which is gluten free and amazing, I might add).

Runners and pests, but not the same thing

2011-06-28T13:01:00.001-06:00

Two interesting links for you today. One is on the benefits of running slow and the other offers a variety of organic pest control options. Enjoy!

Mango Spinach Smoothie

2011-06-27T06:53:00.001-06:00

While I'm on the food kick, this is what I had for breakfast.

Mango-Spinach Smoothie

If you want to cheat and drink your greens without having to eat them, this is one way!

1 mango, peeled and chunked

(1 serving)

2 large handfuls of spinach

1 Tsp. of Maca powder

1 scoop of Garden of Life Raw protein powder

1/2 cup of coconut milk (the canned variety, I like the Native Forest brand)

1/2 Tsp. of spirulina

1 Tbsp. Mila chia seeds

Directions: Blend all ingredients together, adding water to reach desired consistency

Yum mustard greens!

2011-06-27T06:26:00.001-06:00

Mustard Greens and Mushrooms

I had a great time at the Farmer's Market Saturday and picked up a variety of fresh greens.

Here is what I did with some fresh local onions and awesome mustard greens. Mustard greens can be bitter, so look for fresh, young greens! I cooked mine in peanut oil to keep with an asian flavor, but olive oil or coconut oil would work too.

(Serves 2)

1 bunch of mustard greens, washed and rough chopped

1 sweet onion, diced

1 large handful (about 1 1/2 cups) of Shiitake mushrooms

Pinch of red pepper flakes

1/2 cup mushroom broth (or vegetable broth)

Dash of white wine

1/4 cup peanuts

Salt and pepper to taste

1 Tbsp. peanut oil

Directions: Saute onion in oil over medium-high heat, stirring occasionally. Add the mushrooms, red pepper flakes and a bit of white wine and allow it to cook 1-2 minutes. Add the remaining ingredients except for the peanuts, adding more broth if necessary. Allow it to simmer 2-3 minutes then remove from heat and top with peanuts before serving.

Summer reading time

2011-06-27T05:34:00.002-06:00

If you are looking for a good book to read this summer, I have a few suggestions for you in my latest column for the Salt Lake Tribune.

The mystery of a good warmup

2011-06-21T08:35:00.003-06:00

Very interesting story in the New York Times about warmups and the tendency to do too much. I think everyone has to find a time and intensity that is right for them. The worst feeling in the world is starting a big effort and blowing up early because you didn't warm up enough. The second worst feeling in the world is starting a big effort with dead legs from doing too much!

Great Father's Day gift idea

2011-06-16T06:41:00.003-06:00

If you want to help a great animal charity and give a wonderful Father's Day gift at the same time, consider sponsoring an animal at the Best Friend's Animal Society in Kanab. You can sponsor a dog, cat, bird, horse, barnyard animal, etc. of your choice in your father's name. It's fun and will do a lot of good!

On small farms and ACL injuries

2011-06-15T07:48:00.003-06:00

Two links I wanted to share this morning. First is a heads up on a new movie about the struggles of small farmers in America. It sounds very interesting!

The second is an article on ACL injuries and women. It comes with a test in which you can determine if you are at risk for an ACL injury. My guess most will find they are.

The one thing the article lacks, in my opinion, are more lateral exercises. Knees not only need to be strengthened forward and backward, but also with side to side exercises, which will help strengthen knees in all planes of motion and address muscle imbalances.

EWG's latest annual ranking is out for produce

2011-06-13T13:10:00.002-06:00

The Environmental Working Group's annual ranking of the produce with the highest and lowest amounts of pesticides is out. Apples are on top of the worst list, followed by celery with a whopping 57 different pesticides found on the tested produce!

Onions, sweet corn and pineapple topped the list of the produce with the lowest amounts of pesticides.

You can read the release and see the best and worst at the site.

No weights needed for this routine

2011-06-12T07:07:00.001-06:00

Looking for a workout without equipment? I have one for you here in my weekly column in the Salt Lake Tribune.

Food safety in the news

2011-06-12T06:49:00.003-06:00

Listening to recent news clips could make one believe the scariest place in town is the aisle of your local grocery store. First are reports of carcinogens in chickens that has led to the suspension of a drug used on chickens (news of this isn't new, health advocates have been warning about the use of such drugs for a long time now) followed by the latest E. coli outbreak.

What can you do to protect yourself? First, buy as much organic products as possible since organically raised food can't be treated with pesticides and organically raised animals can't be stuffed full of hormones and drugs.

Secondly, shop small! Often, the smaller the farm operation from which you buy the more cared for the animals/produce is. I highly recommend buying from local farmers whenever possible because you can ask them questions about how the food is raised. Many love to talk about their products so don't think you are being too pushy by asking questions (and really, if someone doesn't want to tell you how something was raised or grown, do you really want to eat it?!)

I hit the opening of the Salt Lake market Saturday at Pioneer Park and was thrilled to see many new farmers participating. You can get awesome produce as well as humanely raised beef, lamb, chicken, pork and other products.

Canyon Meadows Ranch, Lau Family Farm, Morgan Valley Lamb, Snowy Mountain Sheep Creamery, Gold Creek Utah Cheese and others make the SLC a must-shop place in my book!

Heber Valley cheese, yum!

2011-06-10T09:07:00.001-06:00

Great video here on one of our new, exciting cheese makers here in SLC, check them out!

Read all about our SLC Farmer's Markets

2011-06-07T13:58:00.001-06:00

Good writeup here in our paper about the farmer's market. It includes hours for the one at Pioneer Park as well as others.

Find a farmer's market near you

2011-06-03T09:12:00.003-06:00

You know summer is almost around the corner when farmer's markets begin. Yeah, local fresh treats! Our Salt Lake Market is hosting a meet the growers' party Monday at Squatter's. More info here.

That market opens on June 11, followed by the openings of others, including the Sugar House market in July. Others are listed at Slow Food Utah.

If you aren't in Utah, never fear, go to Local Harvest to find a market near you, then support your local farmers and enjoy some fresh produce by hitting the markets. I know I can't wait!

New Food chart is out

2011-06-03T09:07:00.003-06:00

The new food chart (can we call it a pie chart?!) that replaces the old food pyramid. It is much easier to see proper portions of the different food groups than the old food pyramid.

Keep mind though that portion sizes are not a one-size-fits all. You need to know your metabolic type to really know what portions your proteins and carbs should be.

If you don't know your type, I'll go over it briefly. Many Americans are mixed, therefore your plate should be about 45 percent carbs and proteins with another 10 percent reserved for fats/oils. If your heritage is of European, chances are you are a protein type and you should be eating more protein at every meal, up to 60-70 percent. If your heritage is Asian, your probably a carb type and you should be eating more carbs, up to 70 percent.

That is a simplified view of things, but you get the idea.

How to avoid cell phone radiation

2011-06-02T08:29:00.001-06:00

More reports are coming out which indicate how bad cell phone radiation is for us. You can read more about the reports and pick up some tips on how to cut down on cell phone radiation here.

Good things around SLC

2011-06-01T13:41:00.002-06:00

Wanted to tell you about two great things here in SLC. One is a new brand of organic cleaners made locally. Found it at Whole Foods. I've used some of it so far and really like it. The brand is called Eco Kindness and is made out of essential oils, which are much friendlier on the environment and your own health. Give their products a try!

Secondly, Frida's Bistro is hosting an event next Tuesday to raise money to help create a sanctuary for wild horses. It sounds like a blast of a night with great food, mini massages, a band and an intuitive horse card reader. Tickets can be had for $25. I'll definitely be there!

The sticks and twigs of the day

2011-06-01T13:36:00.002-06:00

My friends like to mock me for my 'sticks and twigs' diet, at the risk of more mockery :) I'm trying to share some of the recipes I use because I'm often asked what I eat.

Here is what I had for breakfast and lunch.

Apple Blueberry Breakfast Zinger

The bright flavors of ginger and lemon combine with the fresh taste of blueberries and apples with the nuts for a power-packed breakfast treat.

1 apple, chunked

1/2 cup of pecans (preferably soaked overnight)

1/4 inch of fresh ginger, peeled and chopped

1/4 Tsp. cinnamon

1/2 Tbsp. ground flax seeds

Dash of nutmeg

1 date, rough chopped

Juice of 1/2 lemon and its zest

Generous pinch of sea salt

1/2 cup of blueberries

Directions: Mix everything but the blueberries and about 2 Tbsp. of the pecans in a food processor or blender until it is chunky. Pour into a bowl and mix in the blueberries and remaining nuts. Adjust seasoning if necessary.

For lunch I had a white bean/tuna mix on spinach with tomatoes. Here is how I made the white bean mix.

2 cups of cooked white beans (or a can of beans)

1 can of tuna fish (I like the wild planet brand because it is a BPA-free can and the tuna has less mercury than many brands)

About 2 Tbsp. of capers

1 lemon, juiced and zested

Bit of sea salt

Handful of garlic chives (My garden is overflowing with garlic chives, you could use regular chives and just add a bit of garlic)

Directions: Blend everything in a food processor until chunky. Add water or oil if you need to thin it. Note, taste before adding salt, with the capers it may not need it!

Sports drinks not so spiffy

2011-05-31T20:45:00.002-06:00

Red Bulls, Gatorade and other sport drinks are popular with children, but the sugar in them makes them a poor choice for children if you want to keep them fit, unless they are SUPER active. This study details why the drinks are known to make kids fat, not fit.

Step away, step far away!

2011-05-31T17:23:00.001-06:00

Want to know what conventional foods the experts avoid in the supermarkets? You can find out here at this short but interesting list.

Memorial Day treats and greetings

2011-05-30T14:08:00.004-06:00

I hope everyone is having a great Memorial Day. I am celebrating an unseasonably cool, wet holiday here in SLC by making a big batch of onion butter since Vidalia onion season has started and they are available, even out west. If you don't know what Vidalia onions are, they are wonder onions out of Georgia known for their sweetness, which makes them wonderful for grilling or for salads.

You can also make onion butter out of them, which can be slathered on anything and everything.

This recipe is from Christina Pirello's "Cooking the Whole Foods Way."

Onion Butter

Makes 5-6 servings

10-to-12 Vidalia onions

Sea salt

2 Tsps. oil

2 Tsps. water

Directions: Cut onions in thin slices then wilt in a deep, heavy skillet over low heat, stirring occasionally. This will take about 20 minutes. Put a dash of water over onions, then cover and let cook on a very low heat 5-to-6 hours until onions turn creamy and a dark, caramel color.

Store in the refrigerator for up to two weeks (not that it will last that long!)

My morning got off to a great start too, this is what I had for breakfast.

Strawberry-Blueberry Mint Smoothie

(Serves 1)

Still digging the strawberry smoothies, this is what I had this morning that got me through a workout and a couple of hours worth of clients.

1 1/2 cup of strawberries

1 cup of blueberries

A handful of dried mint (fresh would be best but mine isn't up yet and I am working through last year's supply)

1 Tsp. of Maca

1 Tsp. of Acai powder

1 scoop of hemp protein powder

2 Tbsp. of cashew butter

1 Tbsp. of Mila chia seeds

Added water and blended together.

New creamery opening in Heber Valley

2011-05-29T07:24:00.002-06:00

Great news here for everyone in the Utah area who enjoy raw milk, which is by far the most nutritious form of milk that exists (remember, pasteurized equals dead!). Due to high demand, raw milk is hard to find with one of the major outlets, Real Foods Market in Heber City and Orem often running out of its supply.

Now there is a new source on the market as Heber Valley Artisan Cheese had its ribbon cutting this week. They sell raw milk in addition to cheese from their pasture-based, 200-head of cattle. I haven't had a chance to personally visit the farm, but I'm definitely eager to try it out.

Thanks to Kathy Gaston Sherwin for passing along the tip of the farm's opening!

New food chart on the way

2011-05-28T12:12:00.003-06:00

This article in the New York Times details how the government is doing away with the old food pyramid to a circular plate which emphasizes more fruits and vegetables. I'd still like to see the government put out one where grains and dairy aren't as prominent, more like occasional items such as desserts, but at least it is an improvement.

Something fishy with the fishes

2011-05-26T20:18:00.001-06:00

A new report is out that details how something fishy exists in fish labeling. Best way to ensure you are paying for the product you think you are is to buy from a reliable source, and buy large pieces of fish where you can at least possibly identify that it is what the label says it is.

Berry good times!

2011-05-26T20:08:00.005-06:00

Excuse the infrequency of posts. I've been away chasing U2 across the country. While I have been home I've been enjoying strawberries which are in season here.

Here are two smoothie mixes I've made which I thought I'd pass along.

Strawberry Acai smoothie

1 1/2 cup of strawberries

1 Tsp. acai powder

1 scoop of protein powder

1 Tsp. Maca powder

1 Tbsp. cashew butter

1 Tbsp. Mila chia seeds

1 cup almond milk

Directions: Blend and enjoy! Add water if you need to make it thinner

Strawberry Chocolate smoothie

1 1/2 cup strawberries

1 scoop Amazing Grass chocolate green superfood

1 Tbsp. cacao powder or nibs

1 cup of almond milk

1 Tsp. maca powder

1 Tbsp. Mila chia seeds

Blend, adding water to reach desired consistency

Prices at farmer's markets competitive

2011-05-11T08:23:00.002-06:00

There is a perception that shopping at farmer's markets can be more expensive than shopping at the large grocery stores. Sometimes that might well be true, but this study shows prices at farmer's markets are coming down, so much so that they are often cheaper than grocery stores. Course, paying a competitive price is only one reason to shop at local markets. There is a lot of satisfaction in supporting small, family farms where you can speak to the grower one on one and know your dollar is going back to feed their families.

I know I can't wait for our market here in SLC to open!

Messing with Mother Nature

2011-05-10T10:03:00.001-06:00

You'd think by now we'd stop messing with Mother Nature, but no, it seems we keep getting worse!

Look at what we are doing to 'cow' milk now.

Good smells and bad smells

2011-05-08T07:22:00.002-06:00

Essential oils are great fragrances to have on hand when you need to spiff up a room or you want to take a luxurious bath without having to worry about the toxic load artificial fragrances put on your body. If you've never thought about such, read this article, it's a great description of why you should. You can get essential oils at natural health stores such as Whole Foods, but my favorite place is Mountain Rose Herbs. They have some great blends to help you relax, ward off colds, etc.

Get your plants and support a great cause

2011-05-05T17:12:00.003-06:00

Those in Salt Lake City can support an awesome community group and get some great plants for your garden by attending Saturday's Wasatch Community Garden sale. Get the details here.

After that you can go green at Salt Lake's Green Event at Library Square.

Breakfast recipe

2011-05-05T17:10:00.001-06:00

We had a great group at our metabolic typing class last night. One of the areas discussed was the need for quick, healthy breakfasts and snacks. Thanks to Candy Lavicky for passing this recipe on to me, sounds yummy!

If you are watching your sugar intake, cut down on the amount of dried fruit, make sure to buy unsweetened dried fruit. You could add more nuts in place of the fruit.

Cereal Bar Recipe

(Makes 12)

1/2 cup nut butter

2 bananas, mashed

1/2 cup whole nuts

1 1/2 cup dried fruits such as cherries, cranberries, apricots, etc.

1 cup rolled oats

1 Tsp vanilla

Pinch of cinnamon

1/4 cup pumpkin or sunflower seeds

Preheat oven to 350. In a food processor, chop nuts and dried fruits. Mix with nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased pan and bake for 15 minutes. Can be stored in the refrigerator for 5 days.