22 minute read
A BETTER BREAKFAST
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Healthy Tips and Recipes to Start the Day
by April Thompson
Breakfast sets the stage for the day ahead, and it can either drain or energize us, depending on the what, when and how much aspects of the meal. While health experts agree that many traditional breakfast foods can do more harm than good, delicious, healthy alternatives are within easy reach of the breakfast table.
Morning favorites like pastries, sugary cereals and pancakes, high in refined sugars and carbs, cause insulin production to spike and blood sugar levels to crash, according to David Perlmutter, an acclaimed neurologist based in Naples, Florida, and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar - Your Brain’s Silent Killers. “People need to train their bodies to tap into the energy reserves within, harvesting fat for energy rather than being reliant on the next meal. A breakfast high in protein and fat will do that,” he says.
While often waiting until noon for his first meal of the day, Perlmutter frequently opts for eggs and salad drenched in an extra-virgin olive oil dressing to break the fast. Perlmutter suggests waiting 12 hours or longer between dinner and the next day’s breakfast. “Time-restricted eating”, or intermittent fasting, can have surprising health benefits, helping crank up production of the brain-derived neurotrophic factor, a powerful initiator for growth of new brain cells, and kick-start autophagy, the body’s method of cleaning out damaged cells, according to the neurologist.
A plant-based chef based in Bruges, Belgium, Julie Van den Kerchove switched from a raw, vegan diet to a mainly keto diet, low in carbohydrates, to regain energy after “hitting a wall, experiencing hormonal imbalances and nutritional deficiencies. Before, I would have green smoothies with lots of fruit and leafy greens, but would be ‘hangry’ a few hours later. Now my breakfast consists more of healthy fats and proteins, which helps me stay satisfied and energized until lunchtime. I experience more mental clarity and calmness because my blood sugar is not going up and down,” says Van den Kerchove, a blogger and author of vegan, raw-food and keto cookbooks.
A typical breakfast for her now is a chia seed pudding with a nut or coconut milk, berries, nuts and seeds with a protein powder and stevia, which is easy to prepare in advance, or a warm porridge with hemp seeds, nut butter, chia seeds and almond, hemp or coconut milk, which is high in fiber and healthy fats. “If I feel like [having] something savory, I’ll have seed crackers topped with avocado and eggs or a Mediterranean omelet,” she adds.
Teresa Fung, a professor of nutrition at Simmons University and adjunct professor at Harvard University, both in Boston, cautions about completely cutting carbs from breakfast, however. “Fruits and vegetables are important healthy sources of carbs, essential to get enough fiber to maintain healthy gut microbiome and feed the good bacteria in your GI tract,” says Fung, who is an associate editor for TheJournal of Nutrition. “Optimal morning fuel will include a good dose of protein, vitamins and minerals, fiber, antioxidants and some hearthealthy fats. It will also include a healthy source of carbs that your body can use as energy, leaving proteins to be used for protein synthesis,” says Fung, suggesting a simple, but hearty breakfast of high-fiber oatmeal or yogurt with nuts and fruit.
Like Perlmutter, Fung stresses the importance of eating during daylight hours when certain enzymes are activated. “Our bodies react to daylight even when our eyes are still closed. Eating should match up with our biological clocks, as we are daytime animals, using most of our energy in the day,” she says.
Fung notes Americans that tend to make breakfast the smallest meal of the day and dinner the largest need to better balance meal sizes rather than load up on calories late in the day.
These experts agree on the need to tune into the body’s signals for hunger and satiety, not just eating breakfast on an autopilot schedule. “If I’ve eaten a huge holiday dinner the night before, I may skip my morning meal. I’m a huge proponent in being flexible and listening to your body,” says Van den Kerchove.
Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
Caramel Apple Cinnamon Crisp Overnight Oats
These oats are a great dessert/breakfast mix that’s delicious, but good for you, too. It’s made clean by cooking the apples using coconut sugar instead of refined white sugar and adding cinnamon and nutmeg for spice. Prep the oats by mixing all the ingredients, then make a date caramel sauce that’s healthier than any caramel sauce you can purchase from the grocery store and so luscious that you’ll fall in love with it.
For the Cinnamon Apples:
2 large Honeycrisp or Pink Lady apples, cored, peeled and diced 2 Tbsp coconut sugar ⅛ tsp cinnamon ⅛ tsp nutmeg
For the Oats:
1½ cups rolled oats 1½ cups unsweetened almond milk 2 Tbsp chia seeds 1 tsp vanilla extract ¼ tsp ground cinnamon
For the Date Caramel Sauce:
10–12 pitted dried dates ⅛ tsp sea salt ½ cup hot water, divided
To make the cinnamon apples, combine the apples, coconut sugar, cinnamon and nutmeg in a saucepan, and cook over medium heat for 6 to 8 minutes until the apples are softened, but not mushy.
For the oats, combine the oats, milk, chia seeds, vanilla and cinnamon in a mixing bowl.
To make the date caramel sauce, process the dates and sea salt in a food processor until they are finely chopped. Add the water, 1 tablespoon at a time, to the dates until the mixture becomes smooth and resembles caramel. You may need to scrape down the sides of the food processor.
Spoon half of the oat mixture into the bottom of an 8-ounce jar with a lid or a sealable container, then top with the date sauce and apples. Repeat in a second jar with the remaining ingredients.
Refrigerate the oats overnight or for at least 4 hours. The oats can be enjoyed cold straight from the refrigerator or heated in the microwave for 1 to 2 minutes.
Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.
Salmon Cakes with Fennel & Parsnips
For the vegetables:
½ cup fennel, shaved thin (use a mandolin slicer for thinnest slices) ¼ cup parsnips, shaved ½ Tbsp coconut oil
For the salmon cakes:
6 oz can boneless, skinless, wild-caught salmon, drained 1 egg 1 Tbsp quinoa flakes 1 Tbsp fresh chives, chopped 1 tsp capers 1 tsp lemon juice ½ Tbsp coconut oil, for frying 4 radishes with greens
Heat oil in a skillet and sauté fennel and parsnips until tender, about 7 minutes. Remove to serving plate.
In a mixing bowl, combine salmon, egg, quinoa flakes, chives, capers and lemon juice. Stir to mix until most of the large chunks of salmon are broken down. form salmon mixture into 2 patties and cook 4 minutes per side.
Place salmon cakes over fennel and parsnips and garnish with radishes. Serve warm.
Provided by David Perlmutter, DrPerlmutter.com.
Sweet Potato Toast with Avocado
1 large sweet potato 1 ripe avocado, sliced 1 package of tempeh (or 2 eggs) Extra-virgin coconut or olive oil Black pepper and sea salt
photo by lheikki verdurme
Smoked paprika and turmeric (optional) 2 large handfuls spinach or kale (optional) 1 to 2 Tbsp MCT oil (optional)
If using organic sweet potatoes, you don’t need to peel them because the skin contains lots of minerals and flavor. Just rinse and dry.
Cut the sweet potato in thin slices of 0.2 to 0.4 of an inch. Put them in your toaster on its highest setting. Repeat three to four times until the sweet potato is completely cooked.
You could also use your oven to make the sweet potato toast. Preheat at 350° F and roast for 5 to 10 minutes. Rub the sweet potato slices with some extra virgin coconut oil or olive oil and sea salt.
In the meantime, heat a spoonful of extra virgin coconut oil in a frying pan. Cut the tempeh in smaller pieces and bake until golden. Flavor with black pepper and sea salt. I also love adding smoked paprika and turmeric. If you wish, you can add two large handfuls of spinach too.
Serve the sweet potato toast with sliced avocado, tempeh scramble and, if you wish, a spoonful of MCT oil to feel satisfied even longer. If you’re not a fan of avocado, you can replace it with nut cheese, pesto, nut butter or another topping that’s high in healthy fats and low in carbohydrates.
For a vegetarian version: replace the fried tempeh with one to two softly boiled or poached eggs.
Provided by Julie Van Den Kerchove, JuliesLifestyle.com.
Fortunately, there are ways to make hash browns clean, because they’re amazing and need to be in the food rotation. First, use a little bit of olive oil instead of deep-frying, and opt for a healthier, low-carb alternative for potatoes, like cauliflower. Then, turn everything into muffins. Because it’s easier to prepare, they are great for a make-ahead breakfast and the flavors will be better.
photo by lacey baier
Cauliflower Hash Egg Muffins
This is a healthier, low-calorie alternative to the classic breakfast of hash browns and eggs, and more nutritious, too, because cauliflower is packed with fiber, minerals and vitamins. Plus, eating muffins for breakfast is always a good idea, especially when the muffins are good for you. ½ Tbsp olive oil, plus more for greasing the pan ½ cup finely diced yellow onion 3 cups riced cauliflower 2 egg whites ¼ cup grated Parmesan cheese ½ tsp sea salt ¼ tsp ground black pepper ¼ tsp garlic powder 12 eggs 2 green onions, sliced, for garnish
Preheat the oven to 425° F and grease a 12- cup muffin pan with olive oil.
Heat the olive oil over medium-high heat in a large skillet. Add the onion, and cook until tender, 4 to 6 minutes. Add the cauliflower and cook until it becomes slightly tender, 3 to 4 minutes. Transfer the cauliflower mixture to a large bowl, then add the egg whites, Parmesan, salt, pepper and garlic powder. Mix well.
Scoop a little less than ¼ cup of the cauliflower mixture into each muffin cup. Using your fingers or a spoon, press the cauliflower mixture down and around the sides of the muffin cups to create nests. Bake the nests for 18 to 20 minutes, or until the top edges become golden and crispy.
Reduce the heat to 375° F and remove the muffin pan from the oven.
Crack 1 egg into each cup, taking care not to overflow the nest. Return the pan to the oven and bake for 8 to 10 minutes, or until the egg whites are no longer transparent, but still a little loose. For fully cooked-through eggs, bake for 2 to 5 minutes longer.
To serve, garnish the muffins with the green onions. The muffins can be refrigerated, in an airtight container for up to 5 days. Reheat them in the microwave for 1½ minutes.
Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.
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Full Moon Meditation w/Gayle Franceschetti
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Red Barn Weekend: Second Year Anniversary Open House – 11am-5pm. Meet the practitioners and the services they offer. The Store and the Salt Cave will be open all weekend. October 3 – 5:30pm-7pm: Evening Nidra Yoga and Sound Healing with Kevin O’Connor. The Red Barn in Durham, 352 Main St, Durham. TheRedBarnInDurham.com.
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Psychic/Vendor Fair at The Red Barn in Durham
– 11am-5pm. Vetted psychics will be available for readings and vendors will sell an array of items. Local artist will display their works for sale. Admission $5. The Red Barn in Durham, 352 Main St, Durham. TheRedBarnInDurham.com.
THURSDAY, OCTOBER 8
Free Essential Oil Class – 6:30pm-8pm. Help align your mind, body, spirit. Learn to take control of your health with therapeutic grade oils. Free class. 36 Cheshire Rd, Wallingford or on Zoom. 203-631-7803 or email Return2love3@gmail.com. Return2Love.com. Salty Sound Bath with Kelly – Oct 8th 6:30pm7:45pm & Oct 21st 6:45pm-8pm. Join us for an evening of pure rest and rejuvenation. There is nothing you have to do. This is about simply BEing. Leave your worries at the door and float to a state of grace on the vibrations of sound. A Salty Sound Bath is a group Sound Healing Session done in the beautiful sanctuary of the Moroccan Salt Room with the added benefit of halotherapy. Relax in one of our zero gravity chairs as you soak in the layers of sound. Revive Salt Therapy, 374 New Haven Ave, Milford. 203-283-5968. hello@revivesalttherapy.com.
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Releasing Negative Emotional patterns – 6pm6:45pm. A meditation with essential oils formulated to move you through the negative emotions. Your ticket includes a salt session! $35. In the Soulshine Salt Cavern at The Red Barn in Durham, 352 Main St, Durham. Advance payment required. Contact Amanda McDonald: 860-212-4806 for information.
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Room – 1pm-3:30pm. Yoga has been scientifically proven to support emotional well-being and inner peace. This workshop is designed to help participants become empowered to support their treatment of anxiety and/or depression with Yoga practices. For beginner to advanced Yoga practitioners. $30 (Early Bird by October 3). Regular $35. Regular $35. Visit BreathingRoomCT.com/Events for more information and to sign up. Breathing Room, 216 Crown St, New Haven.
SUNDAY OCTOBER 11
Reiki 1 Class – 8am. Learn to do energy work and help the world heal. Come join us. Cost is $150. Space is limited so RSVP ASAP. 203-263-3175 or WolfSpiritWellness.org. Wolf Spirit Wellness and Counseling Center, 125 Main St N, Suite 2B, Woodbury.
WEDNESDAY, OCTOBER 14
Magnified Healing Clinic – 5:30pm-7pm. Magnified Healing is a very gentle, yet powerful modality. You will receive a hands off 15-20-minute session. Please remember to wear a mask. $20. The Red Barn in Durham, 352 Main St, Durham. For more info, contact Amanda McDonald: 860-212-4806.
THURSDAY, OCTOBER 15
Salty Yoga Nidra with Joann – 6:30pm-7:30pm. Come experience the dual benefits of yoga Nidra + Halotherapy in our zero gravity chairs as you relax and unwind in the gorgeous Moroccan Salt Room. Yoga Nidra also known as “yoga of the mind” will deeply relax you and give you the best sleep of your life while halotherapy also promotes relaxation and enhances the immune system. Revive Salt Therapy, 374 New Haven Ave, Milford. 203-283-5968. hello@revivesalttherapy.com.
SATURDAY, OCTOBER 17
Crystals and Essential Oil Magic for Beginners
– 11am-12:30pm. Join us to learn about the magic of combining crystals & essential oils together to move you forward on your path. Your ticket includes an Aroma Freedom session and a bag of “Magic” to take home. $25. The Red Barn in Durham, 352 Main St, Durham. Contact Jen Gaylord for more info 860-929-6623. Grab your ticket at BorrowedTimeEmporium.com. Limit of 8!
MONDAY, OCTOBER 19
Trauma & Recovery Conference – Virtual – Mon, Oct19th, Tues, Oct 20th & Wed, Oct 21st (half-day). The Connecticut Women’s Consortium’s Trauma & Recovery Conference aims to explore the realities of trauma as it manifests through individual and community experiences whilst simultaneously acknowledging the multiple pathways to recovery. Join us at this inaugural conference, as we seek to promote evidence-based solutions for the many people across the world struggling with the effect of trauma and searching for recovery. For more information and registration, go to: WomensConsortium.org. Aroma Freedom Clinic – 4pm-7pm. Trying to reach an “impossible” goal? Join me to see how a 20-minute Aroma Freedom session can remove those blocks in your path! Book an appointment to avoid waiting. $25. The Red Barn in Durham, 352 Main St, Durham. Amanda McDonald: 860-212-4806. Circle of Women – 7pm-9pm. Join in sacred space (temporarily on Zoom) to discover and strengthen your authentic self, listen and speak from the heart. Practice self-care and global compassion. Stay connected to self, spirit, others and earth rhythms as we navigate challenging times. $25. Call Susan to reserve space/get coordinates. 203-645-1230.
THURSDAY, OCTOBER 22
Mindset for Weight Loss + Halotherapy
Workshop – 6:3pm-8pm. Have you been struggling with weight loss for as long as you can remember? Are you sick of always having to worry about what you eat? What if it’s less about actually losing weight and more about your mindset? If you are trying to make any changes in your life like losing weight and are not addressing mindset then those changes can either be super slow or non- existent. Stop fighting your body and start using your mindset to your advantage. Your weight loss journey will never be the same again. Revive Salt Therapy, 374 New Haven Ave, Milford. 203-283-5968. hello@revivesalttherapy.com.
SATURDAY, OCTOBER 24
Paint Your Soul – 10am-12pm. Answer 7 questions in color, join a meditation with essential oils to help you connect to Mother Earth, then create the representation of your soul. No experience required. $25. The Red Barn in Durham, 352 Main St, Durham. Amanda McDonald: 860-212-4806.
SUNDAY, OCTOBER 25
Reiki Share/Drum Circle/ Sound Healing
Meditation – 2pm. Come join us for this powerful healing experience. Space is limited so RSVP ASAP. Cost is $30. 203-263-3175 or WolfSpiritWellness.org. Wolf Spirit Wellness and Counseling Center, 125 Main St N, Suite 2B, Woodbury.
WEDNESDAY, OCTOBER 28
Salty Yoga Nidra with Traci – 6pm-7pm. Come experience the dual benefits of yoga Nidra + Halotherapy in our zero gravity chairs as you relax and unwind in the gorgeous Moroccan Salt Room. Yoga Nidra also known as “yoga of the mind” will deeply relax you and give you the best sleep of your life while halotherapy also promotes relaxation and enhances the immune system. Revive Salt Therapy, 374 New Haven Ave, Milford. 203-283-5968. hello@revivesalttherapy.com.
THURSDAY, OCTOBER 29
Full Moon Meditation w/Gayle Franceschetti
– 6:30pm-8pm. Align w/new energies of this Super Full Moon. Opportunities for letting go of the old and allowing spiritual energies to reach human hearts and minds. $25. Zoom or in person. For questions please call 203-631-7803 or email Return2love3@gmail.com. Return2Love.com.
Free Essential Oil Class – 10am-11:30am. Help align your mind, body, spirit. Learn to take control of your health with therapeutic grade oils. Free class. 36 Cheshire Rd Wallingford or on Zoom. Call 203-631-7803 or email Return2love3@gmail.com. Return2Love.com.
SUNDAY, NOVEMBER 8
Reiki Share/Drum Circle/ Sound Healing Meditation – 2pm. Come join us for this powerful healing experience. Space is limited so RSVP ASAP. Cost is $30. 203-263-3175 or WolfSpiritWellness.org. Wolf Spirit Wellness and Counseling Center, 125 Main St N, Suite 2B, Woodbury.
SATURDAY, NOVEMBER 14
Reiki 1 Class – 8am. Learn to do energy work and help the world heal. Come join us. Cost is $150. Space is limited so RSVP ASAP. 203-263-3175 or WolfSpiritWellness.org. Wolf Spirit Wellness and Counseling Center, 125 Main St N, Suite 2B, Woodbury.
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tuesday
Salty Yoga Flow with Traci – 6:15pm-7:15pm. Come experience the magic of Halotherapy + Yoga. in our gorgeous Moroccan inspired Salt Room. Halotherapy detoxes the respiratory system, skin, and it relaxes the body. Come detox, move, breathe, and relax with us. Revive Salt Therapy, 374 New Haven Ave, Milford. 203-283-5968. hello@revivesalttherapy.com.
BECOME A MARCONICS PRACTITIONER! Saturday October 3, 2020 9am-5pm Sunday October 4, 2020 9:30am-4:30pm
Begin your journey back to Source. Everything that came before has been in preparation for this moment; a step along the path. THIS IS ASCENSION! Scale the Mountain and claim SOUL SOVEREIGNTY.
Center for Healing Therapies 83 Boston Neck Rd, Waterford, CT
Contact Julie Oakes 203-533-9633 or
SNETeachers@Marconics.com Additional Details: Marconics.com
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APPLIED KINESIOLOGY
KC CHIROPRACTIC & WELLNESS Kevin Healy, DC 17 Woodland Road, Madison, CT 203-245-9317 KevinHealy@sbcglobal.net DrHealMe.com
Applied Kinesiology is a neurological evaluation to find and treat dysfunction. Different because it addresses causes instead of chasing pains, Dr. Healy tests if a therapy alleviates dysfunction, finding immediate answers as to which provides the most improvement. Chiropractic, craniosacral, myofascial and acupressure are among the therapies Dr. Healy uses. Generally, no single cure exists as disease and dysfunction typically involve multiple areas of the body. The goal of any therapy—physical, chemical, or emotional—is to improve function; a combination of therapies typically yields the best results. See ad on page 19.
EDUCATION
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CT Experiential Learning Center (CELC) Middle School provides experientially-based education with a personalized approach to learning, designed to empower young people to thrive. Our students come from a variety of towns throughout Connecticut, from families looking for a program that engages and deepens learning, where their children can flourish during these important and impactful 5th - 8th grade years. See ad on page 13.
THE GRADUATE INSTITUTE (TGI) Accredited, Non-profit Graduate School offering holistic programs in contemporary & emerging fields 171 Amity Road, Bethany, CT 203-874-4252 Learn.edu
The Graduate Institute offers holistic master’s degrees and certificate programs for adult learners. Programs include Integrative Health and Healing, Ecotherapy and Cultural Sustainability, Writing and Oral Tradition, Organizational Leadership, and more. Programs are just one weekend a month. See ad on page 3. PET EUTHANASIA SERVICE
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Final Journey, LLC is an in-home euthanasia service for your animal companion that brings comfort and peace during a sensitive and challenging time. See ad on page 19.
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REIKI
SUSANE GRASSO, RMT Distance Reiki Available 203-500-6950
Stress is the plague of the 21st century and the cause of physical and emotional woes. Because of this, my sessions combine my ability to see auras with Reiki, Theta Healing, acupressure and Sound Vibrational Healing to provide deep relaxation and balance. “Tension out! Wellness in” is more than a phrase. For my clients it is a statement of fact. Distance Reiki sessions available. See ad on page 14. SALT HEALING THERAPY WELLNESS CENTER
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Gail Perrella, M.S. is a Holistic Nutritionist, creator and founder of Revive Salt Therapy & Wellness. Our mission is to educate, inspire, and empower our clients to create the health they deserve. Services offered include halotherapy, nutrition, detox, massage, reiki, salty (halotherapy) yoga, guided meditation, mindset coaching and wellness workshops. We also have a wellness retail shop where we offer professional supplements and high quality salt products. For more information visit ReviveSaltTherapy.com.
SALT OF THE EARTH THERAPEUTIC SPA 787 Main St, S Woodbury, CT 203-586-1172 NaturalSaltHealing.com
Combining an array of natural therapies that have been used since ancient times with today’s technology, Salt of the Earth Spa provides a sanctuary for deep transformations, healing and grounding for Mind, Body and Spirit.
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EAGLE FLIGHT HEALING, LLC Hamden, CT 203-535-8849 Info@EagleFlightHealing.com EagleFlightHealing.com
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Elm City Wellness is an independent, woman-owned wellness center with a focus on community healing. Services include a variety of skilled massage, CBD massage, community and private acupuncture, Reiki, craniosacral therapy and organic skin care, including signature, microderm and high frequency facials. Skilled therapists specifically tailor each and every session. Our wellness store features local products, candles, wellness supplies and books, smudge kits and a large range of third-party tested, pharmaceutical grade CBD products. See back cover ad.
YOGA & AYURVEDA
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Melissa invites you to come home to yourself and awaken the healer within. Offering private and group instruction in yoga and Ayurveda, Melissa guides you to connect with your True Self and to trust that you already possess all the wisdom you need to heal yourself in order to return to your innate state of harmony and health. Melissa enjoys teaching group classes but particularly loves the magic that unfolds in helping people one on one. If you need a little guidance on your path of wellness, please reach out for a free 10-minute consultation.
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