How to Stretch Deep in the Hip Flexors

This is a good article from livestrong.com about your hip flexors and why it is important to stretch them.  we usually end class with single thigh stretch on the reformer, When done properly, the essence of this exercise is to stretch the hip flexors.  You will feel a deeper stretch if you can tilt your pelvis back.  This means that the pubic bone comes forward and the top of your pelvis tilts back toward your low back.  engaging your glutes will help hold this position, as will engaging your oblique abdominals.  

HOW TO STRETCH DEEP IN THE HIP FLEXORS WITH MACHINES

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Feb 22, 2012 | By Sarka-Jonae Miller 

Photo Credit Polka Dot RF/Polka Dot/Getty Images

The hip flexors are muscles that pull the thighs forward. You use them to walk, climb stairs and sit up. The main hip flexor muscle is the iliopsoas. It consists of two muscles -- the iliacus and psoas -- that reside deep in the abdomen near the spine. Frequent sitting makes them tight. Stretching the hip flexors can relieve tension built up from prolonged sitting.

BENEFITS

Your hips move into a flexed position when you sit. Over time, this causes the hip flexors to tighten and become shorter. Tight hip flexors can lead to back pain, according to "Yoga Journal." They may also make your pelvis tilt forward, which compresses your lower back. The tilted position may inhibit movement in your lower back. Stretching the hip flexors -- either with yoga poses, hip stretches or using machines -- increases flexibility and allows the hip flexors to return to their normal length. You may experience greater range of motion in the hips, improved posture and a pain-free back.

GUIDELINES

The Mayo Clinic recommends stretching for improving flexibility and range of motion, but only after a warmup. Spend five to 10 minutes performing a light aerobic exercise -- such as marching or running in place -- before you stretch. Alternatively, stretch after full workouts while your body is still warm. Always move slowly and gently while stretching. Never bounce in a stretch or go far enough to cause pain. The clinic advises holding stretches for approximately 30 seconds each.

GYM

Your gym may have a machine for stretching the hip flexors; the machine resembles an upright stationary bike with only the seat and handlebars, not the pedals or middle section. To use this machine, stand in front of the handlebars, grip them with both hands and bend your right leg. Place the top of your foot and your right shin on the pad behind you. Bend your left leg while keeping your back straight and use your right leg to push your hips forward; stop when you feel a stretch in your right hip. Hold and then switch legs.

PILATES

Pilates is well known for improving flexibility and core strength. Modern Pilates includes machine exercises that can stretch your hip flexors. To stretch the hip flexors on a Pilates Reformer, kneel on the bench of the machine with your right knee and grip the handlebar with your arms straight. Position your left foot on the floor with your knee bent to 90 degrees and in line with the ankle. Keep your back straight and slide the bench back with your right knee until you feel a stretch in the front of your right hip. Hold and then switch sides.

Read more: http://www.livestrong.com/article/555775-how-to-stretch-deep-in-the-hip-flexors-with-machines/#ixzz1nEQ220Is

Judging: A Four-Letter Word

Love this article on the Daily Spark Blog about being aware of when we might be judging ourselves and others on our fitness journey.  I think most of us can agree that we'd like to have reached our fitness goals yesterday, that we don't want to be patient with ourselves and enjoy each day in our journey to fitness.  It is easy to fall into comparing ourselves to those around us to feel better about our own fitness (or to beat ourselves up).  This is truly our own ego seeking comfort, and pitts us against everyone else rather than celebrating all of our efforts.  And what about the fact that everyone's fitness goals are different!?  Some people are working to lose weight, others to build muscular strength, still others are more focused on cardiovascular strength.  Some of us are rehabilitating an injury and that is our main focus.  As hard as it is to keep focused on the bigger picture, we must remember that no matter how slowly we are moving, we are still lapping those sitting on the couch!  And I'd like to add, if you've already worked hard all week, sit your butt down on the couch, let your body rest, and cheer on those that are doing their best ;)

Judging: It's a Four-Letter Word in My Book

By: Michelene Cleary : 2/16/2012 6:00 AM     88 comments : 10,190 Views

The informal definition ofjudge is to form an opinion or evaluation, or to act or decide as a judge.  Why is this on my bad word for the day list?  I’m tired of people judging, including myself as always, because when we judge we’re forming an opinion with very little evidence to go on.  Case in point at the gym recently:

Last year I was a regular at a Zumba class at my gym.  I loved and still love Zumba, but I had to take a long break due to shoulder surgery.  There was a woman in this class at the time, who just like me, was working on getting healthy, toning up, and losing weight. (Notice how I put losing weight after getting healthy?)  Anyone at the time could have judged us both as overweight, and in my case, slightly uncoordinated at dancing.

Now fast forward to last night – I was at the gym doing my leg weights as assigned by Mr. Squat Police, my demanding yet gentle trainer.  I was using the Roman Chair that I fondly refer to as the chair of torture, which happened to be right in front of the glass window to the aerobics room.  Zumba class was in session, and guess who is teaching?  You guessed it, the lady I talked about above.  Weight down, toned up, and instructing others on how to have some fun while burning calories.  You should have seen how happy she was to be teaching.  I actually crept into the back of her class for a little more than 10 minutes just to dance and enjoy the experience.  Her enthusiasm made me genuinely happy.

My story since last year’s classes is that I’m fully rehabilitated from major shoulder surgery, now an ACE Certified personal trainer and still maintaining a 90+ pound weight loss despite surgery.  A year ago people probably wouldn’t have written that future out for me while they watched me doing the cha-cha. I was writing that future out for me in my thoughts, and making plans to execute it.

Cue up the third person in the story, a friend who was in that same class.  She lost quite a bit of weight but then dropped out of the picture for awhile.  She got busy with her family, a new job, etc., and I just didn’t see her for awhile.  She was in class last night, up in front, working hard with everyone else.  That also made me genuinely happy.  She took a detour but got back on track and that is refreshing.

I joked around with my husband about going to the gym and battling it out for a chance to use equipment with the New Year’s Revolutionists, but this year I felt different about it.  I walked around and tried to say hello to people I knew weren’t regulars.  I hoped as I watched that they wouldn’t quit.  That they would see and write a new future for themselves, instead of falling prey to hopelessness and defeat once again.  I thought about when I joined the gym three years ago – would anyone have guessed my fitness future?  Why should I presume then to judge anyone else’s chances?  When people met me when I was 50 pounds down, because they didn’t know me, would probably judge and say "geez, woman, lose some weight."  So this goes through my mind when I see people now.  I don’t know this person or their journey.  Encourage them where they are at and see a better future for them that you can share if they give you the chance.

So my point is stop judging others about where they are in their fitness journey.  Unless I missed the memo, there is no one currently living in the world that is perfect.  (P.S. that includes you and me.)  How about we spend that time and energy encouraging someone we see that needs it?  I think I’ve probably freaked a few people out at the gym actually.  I’ve been known to walk up to a woman who is walking in my old shoes and introduce myself out of the blue.  I generally start with "Hi, my name is Michelene, and I want to encourage you.  I’ve lost xxx amount of weight and I’ve got this great free resource that you can use atwww.sparkpeople.com.  Have you heard of it?"

As usual, send me a message @michelenecleary on Twitter and tell me how you tried to #EncourageSomeone today.

So my challenge for you today is to look in the mirror and ask yourself, do I encourage people or do I inappropriately judge others?  Is there someone in my life that needs my encouragement instead of my judgment?  Do I judge myself in a negative fashion?  Do I need to let that go and encourage myself?

 

Maybe Narcissus Had it Right

I love these Psychology Today posts!  I hope you can all get something out of this.  I know I'm still learning to love myself each day, and I think most of us could love ourselves more!  Enjoy...

Maybe Narcissus Had It Right

By Jennifer Baumgartner, Psy.D.

Created Feb 14 2012 - 6:28am

Renowned for his beauty, Narcissus, was the object of affection for all who saw him. His disinterest for his admirers often led to their ultimate destruction, most notably Ameinius. In his desire to have Ameinius prove his love, Narcissus, sent him a sword upon which to fall. Before taking his own life for the love of Narcissus, Ameinius asked the gods to punish his vain paramour.
Upon seeing his reflection in the water of a spring, the now cursed Narcissus, fell in love with his image. Although he tried to touch his reflection, possession was impossible. After he realized that he was the image in the spring, Narcissus took his own life, dying with the agony of unrequited love, as those who loved him had experienced.
Aside from the obvious problematic cognitions and behaviors...self-objectification, lack of empathy, impossible standards, inability of reciprocation, and madness...we can learn something from the man who loved himself above all else on this Valentine's Day.
Know your worth: Narcissus knew he was all that and more. Although, his estimation of his worth was bloated and likely bordering on delusional, we often have the opposite problem. We think we are never enough! In an effort to compensate for our "less than" experience of the self, we may buy things we don't need, engage in activities we don't like, date those who are not deserving, self soothe with unhealthy behaviors, etc. Our existence alone denotes worth, taking the time to acknowledge yours without the distraction of your trappings, degrees, and relationships will bring you closer to true self-appreciation.
Shine: All of us have something to be proud of. It can be our sense of humor, joie de vivre, analytical skills, service towards others, or artistic talent. These are pieces of the self that should be pursued, developed, and unabashedly magnified without fear that others will envy our successes. Nelson Mandela expresses this most eloquently:
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful  beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves,  Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You  are a child of God. Your playing small does not serve the world. There is nothing enlightened  about shrinking so that other people won't feel insecure around you. We are all meant to shine,  as children do. We were born to make manifest the glory of God that is within us. It's not just  in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other  people permission to do the same. As we are liberated from our own fear, our presence  automatically liberates others.
Embrace admiration: On this day of hearts and kisses, you may overhear excessive praise, or witness unnecessary displays of affection. If you envy the admiration another receives, replace the "woe is me?" with "why not me?" Assume you have something that warrants praise. And when someone expresses an appreciation for all that makes you spectacular, I hope you will never again respond with a decline or surprise. Accept it!
Require action: My ninety-year-old-Grammy has always said "Words are cheap." Narcissus knew this well. He was not satisfied with professions of love. Just ask Ameinius, who was required to fall on Narcissus' sword to prove his love.  
You will hear "I love you," "You are the one," "I value you" but if these words are not operationalized into action they are empty. Hearing these professions of love are exciting, wonderful, and romantic, but they should not sustain a relationship if they are not followed by action. Remember my first point, you are worth it.
Love your reflection: We may spend almost as much time as Narcissus staring at our reflection...but it is sadly not in admiration. Our time in front of the mirror may include an examination of our aging, criticism of our faces, and/or damnation of our bodies. If you can't stare at your reflection, like Narcissus, and love what you see minimize your time in front of the mirror. Our detail-oriented inspection is far harsher than the general assessment others make to judge our overall appearance. Take a quick look, find easy areas of improvement, make the necessary changes, and move on...preferably to those internal qualities that make you the most attractive.
On this Valentine's Day, take a cue from the bad boy we would love to hate. Love all that you are and all that you are not. Expect to be loved, don't beg for it or be surprised when someone throws you a bone. And fearlessly develop and display those qualities that make you shine.

Happy Valentine's Day!

Lesson in Vulnerability

I love this article from Psychology Today.  Do YOU believe that you are enough?  Right now, just as you are?  It's something I've been working on believing for the past year.  I realized I mostly believe,  "I'll be enough when I complete this, or accomplish that", but what about believing it RIGHT NOW?  It's a daily journey, moment to moment, even, and requires mindfulness, patience, and compassion for yourself.  I think Jaime Booth Cundy did a great job explaining.  And I love her recommendation to listen to uplifting music, too!  Any songs that pump you up emotionally?  Please share in the comments!    

Published on Psychology Today (http://my.psychologytoday.com)

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Am I worthy? Lesson 1 in Vulnerability

By Jaime Booth Cundy, BSW, MAPP

Created Jan 24 2012 - 1:49pm

When I chose my "One word" for 2012 I knew that it wasn't going to be easy.  I know myself and how impossibly stubborn I can be and I knew that vulnerability was going to have to beat me over the head a few times before I started to understand.  I wasn't quite sure when I was going to have to learn my first lesson, but it happened to me this morning while having breakfast with my friend.
You know someone is your friend when they can look you dead in the eyes before you have had your first sip of coffee and ask: "Do you think that you are worthy of a genuine connection?".  As I half-choked/half-swallowed my coffee down I could feel my eyes fill with water.
"Pardon me?"
"Do you think that you are worthy of connection"?  She repeated without wavering.
Thankfully the time that it took me to catch my breath allowed me to think of my honest answer.  In those few seconds I realized something important - answering 'no' didn't scare me - answering 'yes' did.
I know what 'no' feels like.  I have lived 'no' for the vast majority of my life.  'No' is not a picnic and in fact it down right sucks.  But it's familiar... almost comfortable.  'Yes' on the other hand is brand new territory, and like a kid learning to ride a bike  I am a little wobbly.
I don't think that I need to describe what 'no' feels like.  Who out there hasn't felt shame and fear when thinking "I'm not _____ enough"?  I've even thought it when people were giving me a compliment.  My internal dialogue would drown them out thinking "If they knew what I was REALLY like...they wouldn't be saying that".
Thinking and acting like that just feels terrible.  It reminds me of when I used to smoke cigarettes.  When I was a smoker I was a great smoker.  I savoured every single drag of that cigarette.  Until one day I didn't.  I rationally knew that smoking was terrible for me and that every seemingly glorious inhale could be killing me on the inside.  That's when I knew I wasn't a smoker anymore.  It didn't happen over night, but I finally got to the point where having just one drag made me sick to my stomach.  I know the process of moving into vulnerability and into genuine connection will be similar to quitting smoking.  I have only just realized that I don't feel like I'm a 'no' anymore and the thought of feeling that way again makes me a little sick to my stomach.
I feel like I am once again standing on the precipice of the bloukrans bungee.  I am about to jump, and I hope that my emotional bungee cord is strong enough to save me at the bottom.
So when my friend looked across the table at me and asked 'do you think you are worthy'? The tears that welled up in my eyes were not because I wanted to say 'no' - they were because for the first time in a very long time I wanted to say 'YES!!!'.  The trouble is that I don't have the first clue in how to be a 'yes'.
So now what?
Brene Brown gave me some much needed insight into vulnerability in her humorous, informative, and very real TED talk.  She identifies some of the main traits exhibited by people who believe they are worthy, people she describes as "Whole-hearted".  As I listened to her speak I slowly began to realize how I had come to the point I was at now, about to jump.  I had been moving towards vulnerability for some time.  I just wasn't able to identify it as such;

Courage to be imperfect.

Brene describes this as the ability and courage to be who you are with your whole heart.  I think that I have begun to understand this, and have touched on it in previous posts about being 'fully'myself.

Compassion... for yourself first

This is a tricky one.  I have always been really good at neglecting myself; physically, emotionally, and spiritually.  I thought I was really good at covering it up by looking after everyone around me.  Looking back however I don't think that I was quite as good at it as I thought.
I have always been accused of being 'too nice'.  For the longest time I couldn't figure out how it was even possible to be 'too nice'?  Isn't being 'nice' a good thing?  While there is little doubt that I want to continue caring about those around me, there does need to be a balance.  I have been far too focused on one aspect of compassion.  I wasn't concerned with looking after myself; I was too busy looking after everyone else.  It wasn't a matter of being 'too nice' it was a matter of being nice to everyone BUT myself.  At the time I thought that this was a very noble path to take.  I felt a like a martyr and there was something poetic to the deep sadness that I felt within.  What I didn't realize was that by putting everyone else before me I was actually doing them a disservice.  I was preventing them from know the authentic me.  Even more so I was coming across as disingenuous.  When people were telling me that I was 'too nice' I think that it was because they didn't fully buy into what I was selling.  Whether they knew it or not they were seeing through my smoke screen and it unconsciously made them uncomfortable.
I think that by practicing patience over the past year I have begun to be more compassionate with myself.  Ironically as a result I feel like I am more genuinely compassionate with those around me.  There is no pretense this time.  I am not being 'too nice' to cover up for something else, I am doing it because it is real.  I am not concerned with projecting the perfect image because I am embracing my imperfections.  What I have come to realize is that the more I allow people to see me, the real me, the better I am at connecting... because I allow them to be imperfect as well.

Connection comes from authenticity. 

Brene found through her extensive study into vulnerability that the people who were able to experience true connection were those that, "were able to let go of who they thought they should be in order to become who they really were".  To me this seems to be easier said than done.  When you finally allow people to see who you are they may reject you and you can't protect your ego by saying that they didn't really know you.  That thought alone terrifies me.  The fear of rejection is something that we've all had to deal with because let's face it, rejection sucks.  Unfortunately the reality of this world is that you aren't going to be everyone's cup of tea.  Some people are going to see your imperfections and they will judge you, some will run for the hills, and some will straight up tell you how horrible you are.  You can't hide from this fact and I am not going to sit here and tell you that it is an easy fear to overcome.  Getting rejected for who you truly are hurts more deeply than I could have ever imagined. BUT the good news is that the benefits are well worth the risk.  While some people will look at your imperfections and run...some people will look at them and embrace you with open arms.  The feeling of being rejected for who you are may be horribly painful, but the feeling of acceptance...of true acceptance... is indescribable.  To know that you can be yourself and not have to put on an act feels like freedom...it is liberating and comforting all at once.  Dr. Seuss was a wise man when he said, "Be who you are and say what you feel because those who mind don't matter and those who matter don't mind."

Vulnerability, fully embrace it!

What I really took away from Brene's talk was the knowledge that those people who are truly vulnerable - those who are truly 'whole-hearted' - recognize that vulnerability can be uncomfortable but they do not judge it to be good or bad.  They just accept that it is.  It seems to come from a very deep feeling of peace and true acceptance of oneself.  People that are fully vulnerable believe that what makes them vulnerable is what makes them beautiful.  To them its not comfortable or excruciating - it just is.  This is what allows them to do something where there are no guarantees, to invest in a relationship that may or may not work out.  To be the first one to say "I love you".
So as I sat in front of my friend I was scared, but I was still able to answer 'yes'.  I was able to lean into the discomfort, and say that I fully believe that I am 'worthy' of a true connection.  Instead of filling my mind with all the reasons that I'm NOT _____ enough, I will simplify and say:
I am enough.

(On a side note Music has always helped me to stay focused on a goal...and right now I can't get enough of 'Shake it Out'  by Florence and the Machine.  "Because it's hard to dance with a devil on your back..."  Feel free to share your musical inspirations here!)

More Healthy Recipes, courtesy of goop!

Loved this post on www.goop.com--SO many healthy recipes!   Healthy Recipes I’ve spent the last few days doing research on healthy recipes in preparation for the goop cleanse (featured last week), which I'm starting on Monday. For those of you who have already started, and in answer to many of the questions that have come in regarding healthy eating, we’ve come up with a few easy interpretations of some favorite recipes that you can enjoy regardless of whether you’re cleansing or not. Love, gp

Q: "What are some healthy recipes that you actually make for yourself at home?"

A: I make a lot of fresh salads with lean protein at home. They’re quick and easy for a late dinner or satisfying lunch. This interpretation of "My Ivy Salad" from My Father's Daughter is a great and clean combination for anyone looking for a healthy and delicious salad with the perfect combination of hot and cold ingredients.

My Ivy Chopped Salad Reinterpreted

Makes 2 1 large avocado 3 medium zucchini, sliced lengthwise into ⅓-inch-thick slices 1 bunch scallions, white and light green parts only 2 chicken breast or salmon fillets (6 oz each) 3 tablespoons extra-virgin olive oil coarse salt 2 heads butter lettuce, leaves separated, cut into thick strips ⅓ cup fresh cilantro, roughly chopped ¼ cup fresh basil, roughly torn 1 lime, quartered Clean Balsamic & Lime Vinaigrette 2 tablespoons balsamic vinegar 1 tablespoon brown rice syrup 1 tablespoon fresh lime juice 6 tablespoons olive oil coarse salt freshly ground black pepper Whisk vinegar with brown rice syrup and lime juice in a bowl. Slowly whisk in oil; add salt and pepper to taste. Set aside. Heat a grill or grill pan over medium-low heat. Rub zucchini, scallions and chicken or salmon with oil; sprinkle with salt. Grill vegetables and protein for about 20 minutes until browned and cooked through, flipping once. Cut zucchini and scallions into a medium dice. Slice avocado in half, discard pit and dice. Break chicken or salmon into large pieces. Toss grilled vegetables with lettuce, avocado, cilantro and basil; place on a large platter and top with salmon. Drizzle with vinaigrette; serve with lime quarters.  download a printable version

Q: "I'm having trouble finding 'Clean' recipes in cookbooks. Can you suggest a few good ones?" A: We've re-interpreted some great recipes from cookbooks we love to make them clean and healthy for all... Clean Beet Carpaccio with Marinated Bean Salad

Inspired by Jamie Oliver’s recipe for Beef Carpaccio with Marinated Bean Salad featured in Jamie at Home, we swapped the beef for beets and added some toasted pine nuts for protein to create a beautiful and nutritious treat. This works great as a healthy appetizer or served with a non-gluten grain or starch for a cleanse-friendly meal option. Makes 4 4 medium beets ½ pound green or mixed beans, trimmed 1/4 cup toasted pine nuts 1/4 cup fresh parsley, chopped 2 shallots, finely chopped 1 teaspoon Dijon mustard 2 tablespoons white wine vinegar 4 tablespoons extra virgin olive oil sea salt freshly ground pepper Preheat oven to 400°F. Wash beets well and remove green tops if necessary. Line a roasting pan with aluminum foil and place the beets in the pan. Coat them with a tablespoon of olive oil and sprinkle with salt. Cover the beets with aluminum foil, place in the oven to roast for about an hour or until tender. Beets are done once they can be easily speared with a fork. Remove from oven and let cool. Alternatively, if you have a steamer or steam extension, you could steam the beets for about 40 minutes, or until soft. Meanwhile, mix the shallots in a large bowl with the parsley, mustard and vinegar. Slowly whisk in the rest of the olive oil and season with salt and pepper to taste. Set aside. Bring 6 cups of water to a boil. Add the beans and let them cook for about 3 minutes. You just want to blanche the beans, not cook them through, so that they stay firm and beautifully bright green. Remove beans from the water and add them to the marinade. Once the beets have cooled, slice them as thin as you like, season with salt and pepper and arrange in a single layer over 4 large plates. Top with green beans, spooning any leftover marinade on top, and sprinkle with toasted pine nuts.  download a printable version

Clean Black Cod with Miso

Photo: Paul Winch Furness An omega-3 fatty acid packed cold-water fish, black cod pairs nicely with the tangy flavor and sticky texture of white miso. Nobu Matsuhisa pioneered the now ubiquitous fish with miso, which he shares in his book, Nobu: The Cookbook Our recipe makes this modern classic even healthier by replacing mirin and sake (which contain sugar and alcohol) with nama shoyu, a raw, unpasteurized soy sauce for the salty and brown rice syrup for the sweet. Our cleaned-up version is perfect for those adhering to the cleanse. Makes 2 1 lb (2-3 fillets) black cod 1 tablespoon brown rice syrup 3 tablespoons nama shoyu ½ cup white miso paste 1 tablespoon olive oil Mix the brown rice syrup, nama shoyu and white miso paste in a container (with lid) and set aside. Clean the fillets and pat them dry. Place the fish into the container, coat them with the marinade, cover and refrigerate overnight. Preheat the oven to 400°F. Remove the fish from the fridge and scrape off the marinade. Coat a grill pan with olive oil and set to high heat. Add the fish and cook until browned on each side, about 2 minutes. Transfer the fillets to the oven and bake for about 10 minutes, until nice and flaky.  download a printable version

It can be only one song this week - the glorious "Glory" from Jay Z featuring BIC

Clean and Healthy Vegan Recipes from Candle 79

Like the classic Angelica Kitchen, Candle 79 is a vegan restaurant in New York that serves up upscale health food. Here are a couple of super healthy, vegan recipes to try from The Candle 79 Cookbook.

Smoked Paprika Hummus

Makes about 3 cups 1 cup dried chickpeas, or 2 (15.5-ounce) cans chickpeas, drained and rinsed 2 large cloves garlic, minced 1 teaspoon freshly squeezed lemon juice ¼ teaspoon cayenne pepper 2 teaspoons smoked paprika, plus more for garnish ½ teaspoon sea salt ½ teaspoon freshly ground pepper 2 tablespoons finely chopped fresh flat-leaf parsley 1⁄3 cup extra-virgin olive oil, plus more for garnish 1⁄3 cup tahini optional garnishes: roasted red bell peppers, roasted garlic, lemon slices, olives, mint or parsley sprigs If using dried chickpeas, put them in a saucepan or bowl and add cold water to cover by about 2 inches. Soak in the refrigerator for at least 6 hours or overnight. Drain and rinse. Put the chickpeas in a saucepan and add cold water to cover by about 2 inches. Bring to a boil, decrease the heat, cover, and simmer until the chickpeas are tender, 50 to 60 minutes. Drain and let cool, reserving ¼ to ½ cup of the cooking water. Combine the chickpeas, garlic, lemon juice, cayenne, paprika, salt, pepper, parsley, olive oil, and tahini in a bowl and stir to mix well. Transfer the mixture to a food processor fitted with the metal blade and process until well mixed. Add ¼ cup of the reserved cooking liquid (or water or vegetable stock if using canned chickpeas) and process until smooth and almost fluffy. Add more liquid if necessary. Scrape down the sides of the bowl once or twice. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.) To serve, drizzle a bit of olive oil over the hummus and sprinkle a bit of paprika. Serve with desired garnishes.  download a printable version

Black Bean-Chipotle Burgers

We’ve modified this recipe just a tad to make it that much healthier. Makes 6 to 8 burgers 1½ cups dried black beans, rinsed and picked over 1-inch piece of kombu 2 cups chopped yellow onions 1 teaspoon chipotle chile powder 3 bay leaves 2 teaspoons salt pinch of freshly ground pepper 1½ cups brown rice 3 cups water 1 tablespoon extra-virgin olive oil, plus more as needed 1 cup raw pumpkin seeds 1 tablespoon smoked paprika 1 red onion and avocado, sliced, and fresh lettuce for serving Put the beans in a saucepan or bowl and add cold water to cover by about 2 inches. Cover and soak for at least 6 hours or overnight in the refrigerator. Drain and rinse. Put the beans, kombu, onions, chipotle powder, bay leaves, 1 teaspoon of the salt, and the pepper in a large saucepan. Add water to cover by 3 inches and bring to a boil. Decrease the heat, cover, and simmer until the beans are tender, about 1½ to 2 hours. Most of the liquid should be absorbed by the beans, but add a bit more water if they seem too dry. Drain the beans, reserving the cooking liquid. Discard the kombu and bay leaves. Meanwhile, put the rice and a pinch of salt in a saucepan and add the water. Bring to a boil, then decrease the heat, stir once, cover, and simmer until all of the water is absorbed and the rice is tender, 35 to 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Heat the olive oil in a sauté pan over medium-high heat. Add the pumpkin seeds, paprika, and the remaining 1 teaspoon of salt and season with pepper. Cook the pumpkin seeds, stirring and shaking the pan, until they are lightly toasted, 3 to 5 minutes. Set aside to cool. Combine the rice, beans, and pumpkin seeds in a large bowl. Transfer half of the mixture to a food processor fitted with the metal blade and process until smooth, adding the reserved cooking liquid from the beans as needed to keep the mixture moist enough to stick together. Return the mixture to the bowl, mix everything together, and form patties about 3½ inches in diameter and 1 inch thick. To bake the burgers, preheat the oven to 350°F. Brush a baking sheet with olive oil and put the burgers on it. Brush the burgers with oil and bake until browned, 20 to 30 minutes, turning the burgers halfway through cooking. To pan-fry the burgers, coat a sauté pan with olive oil and heat the pan over medium heat. Add the burgers and cook for about 4 minutes per side. Serve over fresh lettuce, sliced onion and avocado. Reprinted with permission from Candle 79 Cookbook: Modern Vegan Classics from New York’s Premier Sustainable Restaurant. Copyright © 2011 by Joy Pierson, Angel Ramos, and Jorge Pineda. Published by Ten Speed Press, an imprint of the Crown Publishing Group, Berkeley, CA. Photo credit: Rita Maas.  download a printable version

Serve with our Healthy Fry Recipe: Butternut Squash Fries

Makes 4 1 butternut squash sea salt extra virgin olive oil Preheat oven to 425°F. Peel and de-seed your butternut squash before slicing it into fry shapes. Stick them on a baking sheet, sprinkle with olive oil and salt and pop them into the oven. Bake for about 40 minutes, turning the fries halfway through. Remove from oven when they start to brown and crisp up.  download a printable version

Q: "What do you feed your kids when you’re cleansing or eating extra healthy? One of my kids eats virtually nothing while the other eats almost anything, but I’d love for them, and the whole family, to make healthier choices in general."

A: We’ve gotten lots of requests from readers for healthy recipes for kids. Renée Elliott of Planet Organic offers delicious solutions to the kid food/ adult food dichotomy with exciting and nutritious recipes for all in her new cookbook Me, You and the Kids, Too, which you can pre-order here. Each recipe was created with the entire family in mind, with slight tweaks on how to prepare the ingredients for infants 6-9 months, 9-12 months and then 12-months and up. Here are a few of her recipes.

Edward’s Ginger Chicken

Reneé and her son Edward Makes 2 adults, 1 child and 1 baby ½ cup extra virgin olive oil 3 boneless, skinless chicken breast fillets or 6 boneless, skinless chicken thigh fillets 7 spring onions, finely sliced 2 ½ tablespoons finely chopped root ginger 1 ½ teaspoon chilli powder 2 cups chicken stock 1 teaspoon black peppercorns 1 tablespoon cane sugar (replace with 1 tablespoon brown rice syrup for goop cleanse) 1 tablespoon tamari soy sauce or shoyu soy sauce 1 tablespoon cornflour, ground arrowroot or crushed kuzu (use arrowroot or kuzu for goop cleanse) 2 cups cooked brown basmati rice 1 teaspoon salt steamed broccoli, cut into bite-sized florets, to serve Heat the oil in a large, heavy-based frying pan over a medium-high heat. Add the chicken and cook for 3-4 minutes on each side until browned. Add the spring onions, ginger, chilli powder, stock, peppercorns, sugar and tamari to the pan. Bring to the boil over a medium-high heat, then turn the heat down to low and simmer, covered, for 30-35 minutes until the chicken is tender and cooked through. In a small bowl, mix the cornflour and 1 tablespoon cold water together to make a smooth paste. Remove the chicken from the frying pan and stir the cornflour mixture into the liquid remaining in the pan. Stir over a medium heat for 5 minutes or until the sauce is thick and glossy. Put the cooked brown basmati rice in a large bowl, add the salt and mix well. Serve the chicken with the sauce poured over the top and with the rice and steamed broccoli. For 6-9 month-old infants: Chicken, Broccoli & Brown Basmati Rice Purée Put 2 tablespoons of the cooked brown basmati rice, 1 ¾ oz of the browned chicken and a generous ½ cup boiling water in a saucepan. Bring to the boil over a high heat, then turn the heat down to low and simmer, covered, for 10 minutes. Add 2 tablespoons of steamed broccoli and simmer, covered, for a further 10 minutes until the rice is completely soft and the chicken is completely cooked through. Transfer to a blender and add 3 tablespoons water. Blend for 30 seconds, adding extra water 1 teaspoon at a time, until smooth. Serve warm. For 9-12 month-old infants: Chicken, Veggies & Brown Basmati Rice Put 2 tablespoons of the cooked brown basmati rice, 1 ¾ oz of the browned chicken, 1 teaspoon of the spring onions and a generous ½ cup boiling water in a saucepan. Bring to the boil over a high heat, then turn the heat down to low and simmer, covered, for 10 minutes. Add 2 tablespoons of steamed broccoli and simmer, covered, for a further 10 minutes until the rice is completely soft and the chicken is completely cooked through. Transfer to a blender and add 3 tablespoons water. Pulse for 15 seconds, adding extra water 1 teaspoon at a time, until the mixture forms a lumpy purée. Serve warm.  download a printable version

Baked Salmon, Cauli & Capers

Makes 2 adults, 1 child and 1 baby 6 tablespoon extra virgin olive oil 3 salmon steaks 1 cauliflower, sliced into rounds ¼ teaspoon fine sea salt 1 red onion, thinly sliced into rings 4 tablespoon small capers in salt or brine, drained and rinsed 3 garlic cloves, finely chopped 4 tablespoon chopped parsley leaves freshly ground black pepper 2 cups cooked brown rice to serve Preheat the oven to 400°F and grease a large baking tray with 2 tablespoons of the oil. Arrange the salmon and cauliflower in a single layer on the bottom of the baking tray and drizzle the remaining oil over the top. Sprinkle with the salt and season with pepper. Top each salmon steak with ⅓ of the onion rings. Bake for 15-20 minutes until the cauliflower is tender and browned around the edges and the salmon is opaque and cooked through. Serve hot with the capers, garlic and parsley sprinkled over the top, and with the cooked brown rice. For 6-9 month-old infants: Salmon & Cauliflower Purée Remove the skin and any bones from 1 ¾ oz of the salmon. Transfer to a greased baking dish, add 6 cauliflower florets and bake as above for 20 minutes until the salmon is opaque and completely cooked through and the cauliflower is completely soft. Transfer to a blender and add 3 tablespoons water. Blend for 30 seconds, adding extra water 1 teaspoon at a time, until smooth. Serve warm. For 9-12 month-old infants: Baked Salmon & Vegetables Remove the skin and any bones from 1 ¾ oz of the salmon. Transfer to a greased baking dish, add 6 cauliflower florets and 1 onion ring and bake as above for 20 minutes until the salmon is opaque and completely cooked through and the vegetables are completely soft. Transfer to a blender and add 3 tablespoons water. Pulse for 15 seconds, adding extra water 1 teaspoon at a time, until the mixture forms a lumpy purée. Serve warm.  download a printable version

Nori Hand Rolls

Makes 2 adults, 1 child and 1 baby 10 asparagus, woody ends removed and halved 40 green beans, trimmed 1 teaspoon fine sea salt 2 cups cooked brown sushi rice or brown short grain rice 10 nori sheets, halved lengthways ½ tablespoon wasabi (optional) 1 beetroot, grated 1 ¾ oz sprouts such as alfalfa, broccoli or mung (optional) For the Sauce: 2 avocados, peeled, pitted and mashed 2 tablespoons mayonnaise (I'd use soy-free Vegenaise here for the goop cleanse) Put the asparagus and green beans in a steamer and steam, covered, for 5 minutes until the vegetables are cooked but still slightly crunchy. Add the salt to the cooked brown sushi rice and mix well. To make the sauce, mix together the avocados and mayonnaise in a bowl until smooth. To make a hand roll, spread 1 tablespoon of the sauce diagonally down the centre of one nori sheet, then add a little wasabi on top, if using. Put 1 tablespoon of the cooked brown sushi rice, 1 piece of asparagus, 2 green beans and 1 tablespoon each of the beetroot and sprouts, if using, on top of the sauce. Take the nori sheet in your hand and roll into a cone shape. Repeat with the remaining ingredients and serve. For 6-9 month-old infants: Green Bean, Avocado & Rice Purée Put 4 tablespoons of the cooked brown sushi rice and a generous ½ cup boiling water in a saucepan and simmer, covered, over a low heat for 10 minutes. Add 4 green beans and cook, covered, for a further 10 minutes until completely soft. Transfer to a blender and add 2 tablespoons of the avocado and 3 tablespoons water. Blend for 30 seconds, adding extra water 1 teaspoon at a time, until smooth. Serve warm. For 9-12 month-old infants: Vegetables, Avocado, Sprouts, Beetroot & Rice Put 4 tablespoons of the cooked brown sushi rice and a generous ½ cup boiling water in a saucepan and simmer, covered, over a low heat for 10 minutes. Add 2 green beans and 1 asparagus piece and cook for a further 10 minutes until completely soft. Transfer to a blender and add 2 tablespoons of the avocado, 1 tablespoon each of the beetroot and sprouts, if using, and 3 tablespoons water. Pulse for 15 seconds, adding extra water 1 teaspoon at a time, until the mixture forms a lumpy purée. Serve warm.  download a printable version Note: Whole Foods is a great supermarket for all those hard-to-find ingredients like spelt and brown rice syrup. The goop Cleanse by Clean, in partnership with goop, is sold and distributed by The Clean Program Corp, a New York based corporation. This email is not intended as medical advice. The information in this email is just a suggestion and should be taken as such. Work with a doctor in your area who understands and is supportive of your cleansing goals.