Grounding Shepherd's Pie

I enjoyed this delicious warming and grounding meal on a chilly winter night. It's a bit more labor intensive than some of my other go-to recipes, but soo worth it. I made a lot and packed it for lunch for a few days.

1 lb ground grass fed beef
Olive oil
2-3 carrots, grated, no need to peel!
2-3 red beets, grated
1-2 golden beet, grated
1 medium onion, peeled and grated
2 cloves garlic, minced
1 cup (or so) chicken broth
1 tsp pepper
½ tsp salt
1 tsp rosemary (fresh and minced is best)
fresh parsley, chopped (to taste)

4lbs of potatoes
1/4 cup butter
1/4 cup chicken broth
1 pkg of Boursin cheese
1 – 1 1/2 tsp salt
1 tsp pepper

Chop potatoes into chunks. Boil in a large pot of water until tender.
While potatoes are boiling, combine oil, ground beef, and garlic in a large pan. Cook on medium high heat, stirring and breaking up meat chunks frequently. Once meat is cooked through, add the grated vegetables. Cook till veggies are tender. Add chicken broth. Season with pepper, salt, rosemary, and parsley. Stir. Remove from heat.

Once potatoes are tender, drain and transfer to a large bowl. Use an electric mixer and whip until potatoes are mostly broken down. Add butter, chicken broth, and Boursin cheese. Beat until smooth. Season with salt and pepper.

Preheat broiler to high.
Transfer meat mixture to a large casserole dish. Spread potato mixture evenly over the meat mixture, broil until potatoes are as browned as you would like them.

No-Pasta Spaghetti and Meatballs

Many people are aware of the gluten free movement we see in the nutrition and health fields lately, and with any popular diet comes marketing and new products to meet your dietary needs. Most grocery stores have at least one or two gluten-free pasta options on the shelves made with flour rendered from other grains. These products went through a lot of machines and processes to get to your table though. This can make them hard to digest and often full of extra ingredients that your body doesn't need.

Here is a true gluten free, whole food, seasonal option to meet your spaghetti and meatball comfort food craving this winter.

No-Pasta Spaghetti and Meatballs

Yum! Leftovers for lunch at work the next day. Cook once, eat twice... or even thrice! 

Simple Meatballs 

1lb of ground beef or your choice of ground meat, grass fed and local if possible

2 eggs

frozen chopped spinach, thawed with excess water squeezed out

basil, oregano

1/4 cup of parmesan cheese

Preheat oven to 350. Place all ingredients in a large bowl and mix with your hands. Add more eggs or more dry cheese to make the right consistency. Roll into 1.5 in balls and place in a glass baking pan. Bake for about 20 minutes. 

I made a ton of meatballs a few days ahead and froze them. I took out what I needed for this meal and have plenty more to thaw for other dishes in the future.

No-Pasta Pasta
1 Spaghetti Squash
1 large crown of broccoli
4 shallots
basil, oregano, thyme, red chili seeds
parmesan cheese

Preheat the oven to 350, cut the squash lengthwise and remove the seeds. Pierce the skin all over with a fork. Cover the bottom of a cookie sheet with a 1/4 inch of water. Place the squash, cut side down, on the cookie sheet and roast for about 45 min (until sides are kind of squishy and easy to pierce with a fork). Let cool for a few minutes, then use a fork to scrape out the flesh of the squash, like magic it comes out in long spaghetti fibers.

While the squash is cooking, chop up the broccoli florettes and shallots. Saute in a wok or large pan with olive oil and your favorite Italian-style herbs like basil, oregano, and/or thyme and some salt and pepper. When squash is done, toss in with the veggies.

Serve with a few meatballs and top with parmesan cheese and red chili seeds.

Automatic Language

Have you ever had a conversation like this?
"Good morning. how are you?"
"Fine thanks, how are you?"
"Pretty good. Have a great day."
"Thanks you too!"

Or like this?
"Here's your popcorn, enjoy the movie"
"Thanks. You too... Oh wait, your not seeing a movie, you're at work."
Yeah, I did that.

I also had this conversation: I was on the a crowded train headed to Boston Logan Airport during the morning commuter rush. I was carrying a duffel bag, my handbag (which is the size of another duffel), my phone, my poster for my ASHA presentation... And a to-go cup of tea. as the train lurched, one of my bags slipped off my shoulder down to my elbow, jostled my arm just so, and I watched in slow motion as a fat droplet of tea erupted from my cup and landed on the knee of a passenger seated nearby. I felt awful and apologized profusely. "Oh my goodness, I'm so sorry! Total accident. Oops, I'm sorry." I expected the usual "It's ok" (whether or not it actually is okay) but she looked up and me and replied "just be more careful." I was shocked! She didn't follow the script. Her response didn't 'take care of my feelings.' And anyway it wasn't that big of a deal (I thought), and it IS "ok"..... Isn't it?

I've had lots of time to think about this exchange. And as I did, I started to notice how much of what we say is automatic, scripted turn taking. And there is certainly a role for these highly practiced exchanges. When working with people with aphasia (loss of language due to brain injury such as a stroke), we often start with automatics like counting to 10, days of the week, and simple greetings like the one I described above. This language is so hardwired into our brains by the time we are adults that it can often be accessed more easily than more complex, novel language.

But what are we really communicating in those scripted automatic conversations? Not much. Especially when it is not aligned with our real truth.

It can be hard to do the unexpected and really 'say what your mean' and some situations are easier than others. There are a few factors that seem to help me. First of all I need to slow down. So many times I think of a thousand things I could have said after my communication partner has already walked away. Silence and conversation pauses can feel a lot longer in our minds than they are in reality. In our instant gratification world it can feel very challenging to take the time, even if it's just a few seconds, to process and formulate an authentic response. But it's a powerful experience to take a breath and trust that I have all the time I need. I also need to be present in this moment, to actually allow my truth to come up so I can see what it looks like. That depends on a letting go of beliefs around how I should feel, how I should react, and how I learned to be in this world. It can also take courage. Sometimes it takes a lot of courage to say something unexpected. I really respect my fellow traveller for not subscribing to the "it's ok" social script. But in other more vulnerable situations, it can feel hard to stand in my truth despite the reaction I might see. But no matter the reaction, my truth is my truth, and it deserves the space to be actualized.

What would happen if we really said what we mean all the time? No more "it's ok, don't worry about it" when it's not ok. No more mindless verbal-volley. No more "I'm-fine-thanks-for-asking" when we are crumbling inside. Language is for connecting, learning, supporting each other, and sharing our truths!

Reaching Out for Support

Hi y'all. It's been a while. I took a big break from posting these past few months for a few reasons. Life can be a roller coaster sometimes and I have been on a particularly loop-de-loop-ey part lately. I needed to use all my precious energy to focus inward. And I also needed to learn a valuable lesson: when we need support, the strongest thing we can do is reach out for help.

Weee! Life is a roller coaster!

I am a health care professional. Providing guidance and support for people in some of their most challenging times is exactly what I love most about my job. But we live in a pull-yourself-up-by-your-bootstraps world. I had a subconscious false belief that I didn't (or even shouldn't) need that same level of support lurking around in the corners of my mind. I'm so glad I finally found it, shined a bright light on it, and shooed it away.

I would often recommend supplemental healers and professionals for my patients when I felt that their emotional or energetic health or their relationships were playing a role in their communication challenges. Now that I have experienced the benefits these modalities have had for me in my own life, I can wholeheartedly speak to their value. I'd like to introduce you to my healing team. Here are descriptions of some the modalities I have used recently to heal on all the levels that make up my body/mind/spirit.

Talk therapy or Counseling: I am sooo grateful for my generation's changing opinion of therapy. I hear more and more of my friends seeking and benefiting from individual, couples, and family therapy. It's not just for "crazy people" anymore! Therapy can help us work through big life events, and/or can be used as health maintenance. We don't have to be facing death, divorce, or catastrophe to start to tackle our "stuff."

Heath Coaching: Yes, I have my own health coach! One of the best investments I have made in myself, maybe ever. Health coaches can have different foci depending on their clients' needs and can include nutrition, lifestyle, fitness, career goals, and spirituality. Health coaches can help you 'get in the drivers seat' of your life wherever you feel stuck.

Yoga: My yoga is not just stretches and twisty poses. Although the physical benefits are undeniable, from improved joint and muscle health to the nervous system benefits of yogic breath work, there is a lot more to it. Many yoga instructors encourage their students to bring their yoga off the mat, meaning that the lessons they learn in practice can be so applicable to real life. For example, learning to stay through an intense strength building pose, and not giving up, can teach us to stay present in a challenging moment off the mat too.

Energy Healing: Reiki is an ancient form of energy healing that is gaining more and more attention in western health care. There is controversy in the scientific community regarding how reiki works however I have personally found this modality to be extremely helpful. Here is one article on the scientific support for reiki http://www.reiki.org/reikinews/sciencemeasures.htm

Massage: The ultimate self care practice. Our emotional and spiritual stress can manifest itself in the physical body. Massage with an excellent therapist can be deeply emotionally stirring and healing.

What healing modalities have you found valuable? Leave your comments here!

Refreshing Gazpacho

Let's make the summer last a little bit longer, why don't we? After all, here in New England the gardens are still spitting out lots of summer veggies and the sun is still shining. Here is a cool and flavorful dish packed with raw vegetables... and fruit, although tomatoes so desperately want to fit in with the vegetable crowd. Tomatoes often get a lot of attention as a chameleon food, acting like a vegetable but scientifically defined as fruit, but many familiar vegetables act this way. Fruits, by scientific definition, form out of the base of the plant's flower and contain the plant's seeds. True vegetables are the 'other' edible parts of our garden plants such as bulbs (as in onions), stalks (as in celery and rhubarb), roots (as in beets and carrots), and leaves (as in cabbage and kale). So that makes peppers, cucumbers, and eggplant all fruits too. Now you know the rules. But there is no scientific reason to segregate your produce in cooking. 

I have to thank my former student SLP for the inspiration for this dish. Aside from being one smart cookie and a really gifted and motivated budding SLP, turns out she was a great cooking muse.
One day, about a week before our work potluck, I wondered aloud: "what's a good summery dish to share?"
Lindsay said "how about gazpacho?"
"Brilliant!" I said. And it was so.

6 ripe tomatoes, peeled and chopped
1 purple onion, finely chopped
1 cucumber, peeled, seeded, chopped
1 sweet red bell pepper seeded and chopped
1 green pepper seeded and chopped
2 stalks celery, chopped
2 cloves garlic, minced
1/4 cup red wine vinegar
1/4 cup olive oil
2 Tbsp freshly squeezed lemon juice
Salt and fresh ground pepper to taste
6 or more drops of Tabasco sauce to taste
4 cups tomato juice (you may add more slowly while blending to get the desired consistency)
***Optional: 2 Tbsp each of chopped chives and parsley

Use a food processor to blend vegetables to a smooth/chunky consistency. You may need to blend vegetables separately depending on the size of your food processor and veggies. Stir all ingredients together. Refrigerate overnight in a glass or plastic container. Flavors blend even more beautifully if you wait to serve it on the third day.

It's Hot! Hydrate!

Have you noticed? It's hot out!
Now more than ever it's crucial to hydrate. We have all heard that water makes up as much as 60% of our body. So staying in a constant state of under-hydration is really depriving your body of essential ingredients and can have really significant effects on our health and wellness.

• Have a headache? Try drinking water, you may be dehydrated.
• Feel weak or fatigued? Try drinking water. Many of my clients feel that they need less coffee and other caffeinated or sugary pick-me-ups when they start their days with water.
• Voice tired or sore? I always ask my voice patients to really focus on getting hydrated to get the most out of their voices. The vocal folds are mucous membranes and respond especially dramatically to being under-hydrated.
• Want to lose weight? Yep. You guessed it, drink water. It helps us feel full and boosts our metabolism. Drinking water helps us crowd out high calorie sweetened beverages too.

When I ask my patients and clients how much water they drink, the almost invariably say "Not enough." Usually upon further probing we determine that, yes, it's true, they are not drinking enough water. But many are mystified about how much is enough. There are a few techniques and formulas for determining how much is 'just right.' My favorite is just tuning into your body. How do you feel? Try sipping on water throughout the day and then check in. How do you feel now? It can be hard to pay attention to our bodies signs at first, it takes practice, because we spend so much time ignoring the warning bells and signals that come from within. Another technique is to look in the toilet. What color is your urine? You want to strive to "Pee Pale," with urine the color of pale straw. Finally, for those mathematically minded folks, try this formula: Drink half your body weight in ounces. So, if you weigh 120 lbs, try to get about 60 oz per day (about 8 8-oz glasses). If you weigh 200, you'll need 100 oz, or about 13 8-oz glasses. You might need more or less though, depending on the weather, any medical conditions, or just how you feel.

Many people have good reasons for why it's hard to prioritize drinking water in their daily life. They don't like the taste. They are too busy. It makes them have to pee too much. But the fact of the matter is it is so important for your health, and it feels better too. If you would like some support around how to prioritize hydration in your busy life, contact me for a consultation and lets figure out a solution together.

Agua Fresca!

Enjoy this refreshing twist on water. This beverage is very cooling and hydrating, great with breakfast or as a substitute for ice cream. Plus, watermelon is rich with lycopene (an anti-oxidant), lots of minerals, and vitamins like folic acid, vitamins C and B, and beta carotene.

Watermelon Agua Fresca

2-3 cups watermelon roughly chopped
1.5 cups of ice
1.5 cup of water
a few mint leaves
tsp of agave or honey (optional)

Place all ingredients into a blender. Blend. Pour. Enjoy. Garnish with a mint sprig if you are feeling fancy. Try adding other fruits like strawberries or lime.