​Now that you've got all the facts, STOP worrying about protein! Protein deficiency in the United States is extremely rare and only happens in persons not getting enough calories to meet their daily needs. The Center for Disease Control estimates that the average woman and man needs only 46-56g of protein per day, with the physically active individuals needing slightly more.

​Something you do NEED to be concerned with is TOO MUCH protein! The majority of Americans get MORE than the recommended daily allowance! The body takes excessive amounts of protein, coverts them to fatty acids, which are then stored as fat. Also, the excess could be filtered through the liver and kidneys adding extra stress to these detoxifying organs. The consumption of higher amounts of protein have been linked to increased cancer rates, bone disorders, kidney problems (specifically kidney stones and cancer), liver diseases, and heart disease. 

Peace, Love, Plants,
​Cristy

Cited Sources

1. Physician's Committee for Responsible Medicine, http://www.pcrm.org/health/health-topics/cholesterol-and-heart-disease
   
2. Cambell, T. Colin and Cambell, Thomas M.
   
3. Greger, Michael M.D., How Not to Die, 2015
   
4. Physician's Committee for Responsible Medicine, http://www.pcrm.org/health/cancer-resources/diet-cancer/facts/meat-consumption-and-cancer-risk
   
5. Physician's Committee for Responsible Medicine, http://www.pcrm.org/health/medNews/meat-consumption-increases-risk-of-diabetes
   

Many people begin their workouts with a few arm circles and toe touches and that’s about the extent of the stretching in their workouts. Whether you are weight training, running, or doing yoga it is important to have a stretching routine; however, for optimal performance and injury prevention you must warm up your body before performing deep stretches. When your body is cool it is difficult to get those muscles and fibers stretching. Not only may you find it harder to stretch before your workout, but you may be setting yourself up for injury and a decrease in athletic performance. Rather than begin your workout with these static (holding position) stretches, it has been shown that dynamic (moving quickly through positions) stretching pre-workout leads to a decrease in injury and an increase in overall flexibility.

As a yoga teacher, we begin our classes with dynamic stretches to warm up the body before we being the deeper stretches with longer holds. We move through sun salutations to get the heart rate up and blood flowing. Men’s Fitness magazine met with author David Behm, Ph.D., from the Memorial University of Newfoundland, to find out just how to incorporate static stretching into your regimen to get the maximum benefit. Here's what he suggested.

​The warmup, deconstructed
1. Aerobic component: 5 to 10 minutes of running or cycling
2. Static and dynamic stretching: 5 minutes (minimum)
3. Dynamic activity: 5 to 15 minutes that involve movements associated with your activity

​1. Aerobic component:Every athlete has his own needs, depending on their sport, so the stretches and their duration can be manipulated, but the aerobic component of the warmup is pretty universal. Behm suggests running or cycling for five minutes (up to 10 minutes) so your breathing frequency and heart rate begin to increase and you start to sweat. "The main thing is you want to get your core temperature up one to two degrees," Behm says. "Of course, no one’s going to run around with a thermometer in his or her mouth, but as long as you start to sweat a little, that’ll tell you that your temperature has gone up one degree."
2. Static and dynamic stretches:If you're a long-distance runner and endurance is the main component of your workout, you don't really need an extensive range of motion. Behm explains: "The amount of static stretching of the quadriceps, hamstrings, and calves could be minimal (e.g. 2-3 stretches of 15 seconds each for each muscle group) with a greater emphasis on dynamic stretching." But for athletes who stop and go, pivot, and make abrupt, hard movements—athletes who play tennis, soccer, baseball, football, even CrossFitters) there should be a greater emphasis on static stretching, per Behm. You could do 3 stretches of 20 seconds each for the quadriceps, hamstrings, groin, abductors, calves, lower back, and shoulders, as well as dynamic stretches. [See below for specific stretch suggestions.]
"Five minutes of static stretching can decrease your incidence of injuries, but we also recommend you don’t hold a stretch for more than 60 seconds per muscle group, otherwise you may impair performance," Behm says. What you can do is break things down; perform 4 stretches of 15 seconds each, or 3 stretches of 20 seconds each. "Rather than taking a rest between stretches, just go to the next muscle," Behm advises. "It's more efficient to do the stretching like a circuit." And you can stretch for longer than five minutes so long as you keep that dynamic activity before and after. "The chances of getting performance impairments are very low when you format your warmup this way," Behm adds.

No matter what your sport, everyone needs to stretch the major muscle groups. (This is not an exhaustive list—just examples.) You could perform the following:

• Neck and traps: upper trapezius stretch
• Shoulders and upper back: crucifix stretch
• Lower Back: sit and reach + windshield wiper
• Chest: bench chest stretch
• Abs: standing side bend
• Glutes: deep lunge + pretzel stretch
• Hamstrings: standing and walking hamstring stretch
• Quadriceps: bent knee hip extension
• Calves: elevated standing calf stretch + calf raises.

And if you're going to do a any exercise that involves lateral movements (like we noted above), then you'll want to add stretches for your groin and hips.

• Groin (adductors): happy baby pose
• Hips (abductors): half-kneeling hip flexor stretch

Some examples of some dynamic stretches and movements: High knees, butt kicks, walking lunges with rotations, Frankenstein walk, T-pushups, jump squats.
You can find directions for majority of these stretches here.
3. Dynamic activity:Once the static stretching is complete, you'll want to do an additional aerobic component. "The 5- to 15-minute dynamic activity should incorporate the movements involved in your activity so that the specific muscles are warmed up and the neural pathways are well established to ensure coordination," Behm says. So, if you're doing a track workout, do 5 to 10 jog to sprint accelerations; if you're weightlifting, complete some bodyweight movements that mimic what you'll complete with weights (air squats before weighted squats, for example).


It is important to stretch for optimal performance; however, save the static stretches for post-workout recovery and time to cool down which will help to slowly lower your heart rate. A cool-down routine will decrease post workout soreness.

Jeanmare

Have you ever paid close attention to the cycles in life?  Take for example the cycle of the seasons, the dormancy of winter, the rebirth of spring growing into summer and the fading of autumn back to winter.  Or the sun rising each morning and bringing light, only to set each evening, cloaking us in darkness to rest and renew for the coming day.  

Some of my friends and I have been taking a closer look at the moon cycle.  I've always had a keen interest in the power of the moon- the effect it has on the 4 women who live in my household, the fitful insomnia the full moon brings, the push and pull of the ocean tides along with our emotions.  It's fascinating stuff.

This evening, at 9:18pm Eastern, we will experience the first new moon of 2018.  To astrologers, this day is the true New Year's Day, the best time to manifest and set an intention for a certain area of your life. 

​Kriss Lumsden, astrologer and creator of astroManifest and the Moon Manifesting Planner, has written a beautiful post below about this particular new moon and what it might mean for you.  If you don't already have one, you will need to print your natal chart to see what area of your life you should be focusing on.  Simply go to astro.com (or any other birth chart generator) and enter your date, time and location of your birth to receive your free natal chart.  To get to know more about Kriss Lumsden and moon manifesting visit  krisslumsden.com , check out her Facebook page astroManifest   and her brand new 2018 Moon Manifesting Planner.

Capricorn is the sign of the sea-goat. Sure-footed and sure-finned; what terrain can it not handle? The sea goat has power. The house that contains Capricorn is where you can climb the highest mountain and swim the deepest sea, no matter the odds. You have only to set your sights. Capricorn is serious, driven and full of integrity and your intention this month should be as well.
​

​Normally, Capricorn is a bit of a hermit, but Venus is aligned with this New Moon asking you to value cooperation in your endeavors. How can you work with others to accomplish your goals? The clue to the type of people that will be is in the house where this New Moon falls. For example, 12th House – working with spirit, 4th House – working with family members/housemates, 7th House – close relationships, etc.
​

​When setting your intention (directly AFTER the New Moon) you will want to look first to the house where Capricorn 27˚ falls. This post can help you figure that out. Make sure this intention is congruent with who you are and how you use Capricorn energy in this area (the house) of your life.
​

​Capricorn is an earth sign. Use something to represent that element when you set your intention like crystals, salt, dirt, plants or trees. Vetiver or Cedarwood essential oil is perfect for this New Moon. Green or brown are good earthy colors. Green Tourmaline is the stone for this degree of Capricorn, but you could also use any grounding-type stone like smokey quartz, hemetite, petrified wood, etc.
​

And for a little inspiration, some music from The Sound of Music.

 Enjoy this podcast I did with Maggie and Shawna talking about manifesting! Click here

Some posts to help you:
Manifesting For Beginners
Your Personal Year
Moon Manifesting Planner
The image above is a sculpture by Ellen Jewett.

“I can’t afford to eat like that!” WRONG! Plant-based foods are some of the cheapest foods on the planet; especially, when you consider the ratio of nutritional value per penny spent. I consider myself frugal (re: cheap). I want to get the most outta my buck, too! Fact: plant foods are much easier on your wallet (and planet) than animal-based foods.

Let’s take a look at these comparisons:
According to the Bureau of Labor Statistics, the cheapest cuts of beef, such as ground round, average $4 per pound; boneless chicken breasts cost $3.40 per pound; canned tuna costs around $2 per pound and cheese is around $5 per pound. In comparison, dried beans and lentils cost less than $1 per pound, and rice is cheaper than $0.70 per pound. Tofu usually costs less than $2 per pound. Even vegans who buy costlier products like soy sausage, faux meats and nondairy ice cream, cheese, and yogurt can still spend less than people who load up on beef, chicken, and fish.

I would like to share with you five of the, not only healthy, but cheapest foods on the planet!
​

1. SWEET POTATOES and White Potatoes: Sweet potatoes are one of the healthiest vegetables you could eat; ranking very high in the antioxidant game! What makes them so great? All potatoes contain rich amounts of Vitamin C, Potassium, Vitamin B6, magnesium, and FIBER. Sweet potatoes also contain one of the best sources of beta-carotene. AND one of the most beneficial foods for your heart, brain, and digestive systems. They are filled with all the good stuff and they TASTE GREAT, too! They are naturally sweet so even kids love them! Of course, organic is best, but don’t worry if they are too expensive or not available buy the conventional ones and give them a good scrub! At about $0.70 a serving for organic sweet potatoes and $0.50 a serving for organic white potatoes, you can’t go wrong!! Tip: Cook a bag of potatoes at the beginning of the week, store them in the fridge, and have quick access to super healthy meals or snacks all week long!
2. BEANS, PEAS AND LENTILS: Ok, it’s no secret that dried beans are super cheap, but did you know they are one of the most nutrient-dense foods on the planet? They are a great replacement for meat as they provide us with not only protein and fiber, but are also loaded with antioxidants such as phytochemicals that fight type 2 diabetes, cancer and heart disease. Legumes are also good sources of minerals such as magnesium, iron, calcium, and zinc. Legumes are also rich in B vitamins that contribute to a healthy nervous system and optimal brain function. Since they’re high in both complex carbohydrates and protein, they’ll also keep you energized, full, and satiated for hours to come. Obviously, dried beans in bulk are going to give you the most bang for your buck at $0.12/serving for organic dried beans, but beans in a can are still a pretty good bargain at about $0.30/serving for organic beans. If organic beans are available in your price range, snag ‘em up; otherwise, choose conventional and bask in the nutrients these superfoods provide.
3. OATS: Whole grain oats are a staple in our diets and one of the most important foods you can add to your diet. Did you know oats have been found to be resistant to cancer?! So awesome! They are also a great source of antioxidants that fight other diseases like type 2 diabetes and improve brain health. They are also the only grain shown to lower cholesterol and improve skin health! Oats are rich in B Vitamins, magnesium, iron, protein and calcium. Oats are one of the most budget friendly foods at just pennies per serving, including organically grown oats!
4. BANANAS: What’s easier than grabbing a banana and at just $.20-0.30 per serving, your budget will thank you! Bananas are packed with nutrients like magnesium, Vitamin B6, and potassium. Bananas are also full of fiber making digestion easier and maintaining blood sugar levels. AND don’t throw them away when they get their browns spots! First, those brown spots have cancer fighting capabilities and second, bananas get sweeter as they brown which makes them great to use as sweeteners in baking and banana ice cream. If you don’t have time to use the brown bananas, peel them, place them in a storage container, and store them in the freezer.
5. FLAXSEEDS: This fiber powerhouse offers tons of Omega-3 fatty acids to keep your heart and brain healthy! You want to know what else? They can protect you against stroke, heart disease, diabetes and cancer! Flaxseeds also contain lignans, which have both plant estrogen and antioxidant qualities. They contain 75-800 times more lignans than other plant foods. Talk about pinching pennies…organic ground flaxseeds come in around $0.04 per serving!! You could save a few more cents if you grind them up yourself, but be sure you do so because whole flaxseeds will pass through undigested and you won’t absorb all their amazingness.

How does that sound for your bank account?! Did you think eating plant-based was going to be too expensive for your budget? Think again. You can eat plant-based for just a few dollars a day. A healthy life can be a cheap life and that’s what I like to hear!!

I’d like to share a recipe with you that is part of our meal plans. It is so quick and easy, but super delicious and budget friendly. It doesn’t get any better, right? This recipe serves two people, but feel free to double or triple and have leftovers all week!! Yum!! (Click on the image for the printable version)

Peace, Love, Plants,
Cristy

And, truth be told, I’m pretty unsure what 2018 will bring.  I’ve made no resolutions, really.  A massive deviation from what I normally put myself through as the New Year approaches.  Typically, I would get myself organized to clean out the fridge and clean up my diet.  I tend to put a freeze on my spending and weed out my closets.  I like to make thoughtful goals around my relationships with my husband and each of my girls.
​

But this year feels different.  I look around my house and there’s nothing to purge.  I’m feeling pretty good about my diet, though there’s always room for improvement.  My relationships are good.  My friendships are good.  I’ve thought about doing a Dry January, but then I thought...better not.
​

This year, I feel the overarching desire to clear away the clutter…. of my soul.
​

Too deep?
​

Just last week, my daughter Sally and I went to pick up my other daughter Amelia from college in Philadelphia.  It was a long, tiring 24 hours of driving round trip, packing Amelia up for her holiday break, delivering her to a two hour interview in New Jersey, then driving back to Connecticut in time for a concert we were attending that evening.  We made the very best of the road trip,  sipping hot drinks and scream-singing to the soundtracks of Mama Mia and both Pitch Perfect movies.  

​But the honeymoon phase of our little 3-person reunion ended rather abruptly when HANGER struck; the girls got in a nasty fight in a parking lot style traffic jam on I-84.  Hair was pulled, low blows were dealt and there was a good bit of shouting and punching to be seen and heard. 

This was a scene. 

​I wanted to get out of the car and hitch a ride with the wide-eyed strangers in the car next to us.  
​

Realizing I had to feed them like...Right. Now. I pulled off at a Subway at the very next exit.
​

It was a cute, charming little New England town all decorated for Christmas with their fresh balsam garlands, red ribbons and twinkling white lights.  Magic was in the air, but, even this beautiful wintry scene couldn’t break the ice in the car.  That only happened when we realized just where we were.
​

The village of Sandy Hook in Newtown, Connecticut.  We were just up the road from the Sandy Hook Elementary School. 
​

It’s hard to stay mad when you’re humbled in the presence of a community that has endured such tremendous loss and suffering.
​

Looking back 5 years ago, I remember how moved we were, as a nation, by the traumatic events of the Sandy Hook School shooting.  Such loss.  Such senselessness.  So devastatingly tragic.  We all hugged our kids a little tighter and appreciated our teachers a little more.
​

It makes me think of the quiet, private, less known suffering of others around us.  When we meet the angry lady at the grocery store, when the guy cuts you off in traffic or snatches your parking spot. The neighbor who never bothers to say hello and whose dog poops in your yard on a regular basis. What suffering or loss have they endured?  And if it were made known to you, if you knew their story, could you maintain your anger and resentfulness in the presence of it?  I ask this of myself.
​

I hear often that "giving up meat would me easy for me.  Cheese is hard!"  Many times I give those people perspective when I point out that almost every meal they eat contains meat. 

When I went vegetarian in December 2015, my boys declared “We will never give up meat! We love meat!” I prepared the same meal for all three of us, just adding in a little chicken, beef, or fish for them. When I decided to go vegetarian, it was plain and simple; “I don't like meat, why am I eating it?” So, I stopped. I ate eggs everyday, mostly, because we had chickens and we had a lot of eggs to use. I also LOVED cheese. Once I started studying holistic nutrition and learned about the plant-based lifestyle and it's ability to reverse disease, I was SOLD! I'm a type A personality. You've heard me say this before, I'm an all or nothing kind of gal. My poor husband, he loves me anyway!

I started sharing all the information with my boys, educating them on the amazing health benefits of a plant-based life...they were not as excited as me, but I'm happy to say they were a little frightened by what they learned about animal products. *cue evil laugh. I told them that if they wanted meat, they had to cook it themselves. Well, that was easy because no one cooks around here but me. I win, again!! So, that was it, no more meat. That's where we started and then, eventually, weened off of the cheese and eggs. Well, eggs were not difficult for us to cut out of our diets after an eye-opening article that described the chicken's egg as part of their menstrual cycle!! REALITY CHECK! GROSS!!

Our transition consisted of some “fake” meats...meats made with soy protein, vegetable protein, and/or vital wheat gluten. These are not health foods and I would never want to advocate for that as they are highly processed foods. However, they made our transition A LOT easier. These “fake” meats have helped us get on track and stay the course.

Vital wheat gluten, when used to make vegan meat, is referred to as Seitan. I have practiced with this numerous times coming up with some pretty delicious and fun recipes like “chicken” and bbq “ribs”. It's actually really easy to work with, but takes a while to cook. Confused as to what vital wheat gluten is?

• The Happy Herbivore describes it best: “Gluten is the protein found in wheat. It's what gives bread its shape and pizza dough its elasticity. Vital wheat gluten is just the protein in a powdered form. It is made by washing wheat flour dough with water until all the starches dissolve, leaving just the gluten behind. Although vital wheat gluten looks like a flour, it's not a "flour" like whole-wheat is a flour, rather it's powdered gluten.”

Got it? It's not flour, but it feels just like flour and you work with it just like flour. When making Seitan, you'll have your wet ingredients and your dry ingredients..mix them separately and keep them separated until you are ready to “work” the dough. When wet, wheat gluten pulls together quickly and forms a very thick and elastic dough. Be prepared and make quick work of it.

My son has always loved pepperoni. After eliminating meat from our diets, he would say “I'm craving pepperoni”...he's a weirdo. Well, being that I love him so much, I went in search of a plant-based pepperoni and came upon the Fat Free Vegan Blog. I haven't adapted her recipe at all, other than subbing what ever nut butter I have on hand when she calls for cashew butter (I have never had cashew butter so I have used peanut butter, almond butter, and sunflower butter on separate occasions.) This recipe is spot on for the “taste” of pepperoni!! The texture is a off...I would describe it as soft and maybe a little doughy. My son likes the softness, but I have tried adding more time to the baking time and have had success with a firmer and drier pepperoni; play around with the baking time and see what works best for your taste buds. I shared this with our nutrition workshop participants and everyone seemed to really like the flavor! Even some of their kids gave it a thumbs up. So, if you are already plant-based give this one a try for some new meatiness, but even if you're not plant-based, yet, give this a try and maybe we can convert you!!
​
Here are a few tips: 
-Get your hands in there and work the dough! It will be too tough to use a spoon.
-The recipe calls for a 7 inch log, this will give you about a 1.5 inch in diameter slice of pepperoni. If you want smaller slices (like you'd find in regular pepperoni), you can create (2)-7 inch logs with the logs being narrower in circumference. Just wrap them separately in foil and decrease baking time by 10 minutes.
-You may prefer a drier pepperoni...just add a little time to the recommended baking time
-I always double the recipe...it lasts for about 2 weeks when sealed in the refrigerator.
-Eastyn's favorite is a pepperoni and mustard sandwich!
​​

Peace, Love, Plants,
​Cristy

Jeanmare

Crap.​

Having spent the first half of 2017 seriously purging my house of literally half my stuff- so glad that’s over- I now think twice about gift-giving in a way that doesn’t cause clutter  for someone else; and, unless I know exactly what that person wants, these gifts usually fall in one of two categories:
​

Consumables:  I love consumable gifts because when they’re gone, they’re gone, not taking up space somewhere in your home until the end of time.  A great bag of coffee or herbal tea, a nice bottle of wine or craft brew, handcrafted lotions, soaps or shower scrubs, artfully decorated canned goods from the garden, candles, incense or essential oils.  Local products always make great gifts, adding that special touch to an otherwise, ordinary or impersonal gift. I usually stock up on local products from our friends at Rich Valley Apiary and Bearded Brewing.  These local businesses are family owned, super great people with tons of community spirit and they ship!
​

Not sure what that person’s tastes are?  Feel free to ignite your inner Oprah Winfrey and gift them YOUR favorite things.  This is like taking a next step and giving someone the experience of trying something new that they otherwise wouldn’t.

Plus, if you've stocked up and don't end up giving away, you know you'll at least be able to use it up yourself. 

​And speaking of experiences...
​

Experientials:  The gift of an experience.  This sort of gift-giving would be for those you know more personally or at least know what their interests might be.  I have to say, I’ve always been in the practice of doing this for my kids, hoping to give them memories to last a lifetime and a taste for something that’s outside their day-to-day.  

​I've given concert or musical tickets, yoga class passes, massage and manicures.  I used to think gift certificates were so impersonal, but many people reach a point in their lives when they no longer need “things”, but “things-to-do”.  Trips, subscriptions to membership sites such as Audible or Netflix, movie passes, cooking classes or even an ancestry/DNA discovery service, or sponsoring a rescue animal in that person's name all make fun and interesting presents that live well beyond the limits of a shelf or cabinet..
​

6. Get Moving! - 
           Nutrition is the MOST                important factor in health.
But exercise is important too!  Just an hour long walk each day can extend your life expectancy by 24%! 
Our bodies do a great job at burning energy in the form of calories, but if we want to lose weight we need to eat less than we burn. But we can also burn off some of those calories in the form of exercise and while we are at it, reduce stress, too...WIN! WIN! Calories in vs. calories out. You must burn more calories than you consume. Exercise isn’t just about that 30 minutes on the treadmill, though; it’s about creating a lifestyle that isn’t sedentary. But, the great thing about eating healthfully and exercising is that all that good stuff makes you have more energy!! Then, you want to move! Find an activity that you really like/love and that is the one that you can form a habit around. It can be anything that keeps you moving for at least 30-40 minutes; walking, running, hiking, yoga, biking, etc. Consider weight training: more muscle = more calories burned. While a pound of fat burns only two calories per day, a pound of muscle burns six—and takes up a lot less room. ​