Note: this piece first appeared as the December 2007 ClarkWellness.net Recipe of the Month.
Serves 2 to 4
Roasted beets and onions make a festive and tasty addition to the holiday table. They’re also a delicious side dish any time! Blanch the beets first to remove the peels. To avoid bright pink beet juice stains on your hands, wear powder-free latex gloves when handing the beets.
2 large beets
2 large onions, sliced
2 tablespoons extra-virgin olive oil
sea salt and freshly ground black pepper to taste
Preheat the oven to 350°F.
Bring a pot of water to a boil. Add the beets and blanch briefly, until skins are loose, 3 to 5 minutes. Remove the beets and immediately plunge them into a bowl of ice water. Peel and cut into bite-sized pieces.
Combine the beets and onions in a roasting pan large enough to fit all the vegetables in a single layer. Toss with the olive oil, salt, and pepper. Cover with foil and place in preheated oven. Bake for 30 minutes, then remove the foil. Bake an additional 20 minutes or until beets are tender. Adjust seasonings and serve.
“I can’t think of any sorrow in the world that a hot bath wouldn’t help, just a little bit.”
—Susan Glaspell
Note: this piece first appeared in the December 2007 issue of Clark Wellness ForkBytes.
Serves 2
2 large beets
2 tablespoons extra-virgin olive oil
1 teaspoon ground cinnamon
sea salt to taste
Preheat the oven to 350°F.
Bring a pot of water to a boil. Add the beets and blanch briefly, until skins are loose, 3 to 5 minutes. Remove the beets and immediately plunge them into a bowl of ice water. Peel and cut into bite-sized pieces.
Combine the beets in a roasting pan large enough to fit all the pieces in a single layer. Toss with the olive oil, cinnamon, and salt. Cover with foil and place in preheated oven. Bake for 30 minutes, then remove the foil. Bake an additional 20 minutes or until beets are tender. Adjust seasonings and serve.
Note: this piece first appeared in the December 2007 issue of Clark Wellness ForkBytes.
Essential oils are available at health food stores and some body care boutiques. A few drops will do — just 6 to 8 drops per full bath is plenty. Try these combinations this season and see what you enjoy the most! Please note: If you have any medical condition, are taking medication, or are pregnant, consult your healthcare practitioner before using essential oils.
Warming bath — Great for chilly days to warm you to the core! Allspice is also cheering and comforting. Recipe: 3 drops allspice oil, 1 drop cinnamon bark oil, 2 drops sweet orange oil, 2 drops ginger oil.
Relaxing bath — Calming and relaxing; perfect for a pre-bedtime indulgence. Recipe: 2 drops lavender oil, 1 drop vanilla oil, 2 drops chamomile oil, 1 drop jasmine oil.
Cleansing bath — Are you holding on to holiday stress? Melt it away with this combination. Recipe: 1 drop thyme oil, 2 drops geranium oil, 2 drops clary sage oil.
Energizing bath — Wake up with this rejuvenating treat. Recipe: 2 drops sweet basil oil, 2 drops lemon oil, 2 drops sweet orange oil.
Note: this piece first appeared in the December 2006 issue of Clark Wellness ForkBytes.
This is a very simple whole grain cooking technique that you can whip up quickly and enjoy on a cold winter night! Amaranth and millet are both yummy whole grains you can find in a natural foods market.
Serves 4 to 6
1 cup millet
1/2 cup amaranth
3 1/2 to 4 cups water
1 teaspoon sea salt
Rinse the millet, then add it along with the amaranth, water, and sea salt to a medium cooking pot. Bring to a boil, reduce heat, cover, and simmer, covered, for 15 to 25 minutes or until the grains have absorbed all the water. Fluff with a fork and serve warm.
Note: this piece first appeared in the December 2006 issue of Clark Wellness ForkBytes.
Delicious and nutritious whole grains are one of my favorite food categories to recommend to clients during the holiday season. Whole grains like millet, brown rice, kasha, and spelt are soothing, nurturing, and grounding foods, so they’re fantastic antidotes to holiday-related chaos and stress. They’re also high in the B vitamins, which support the nervous system; they are calming and strengthening.
Unground whole grains (rather than processed whole-grain flours) are best — let your body, rather than a food manufacturer, process the food for you. This slows down the metabolism of the carbohydrates in the grains and helps to stabilize your blood sugar, keeping you focused and satiated longer.
Whole grains are easy to cook. Check out our recipes for some ideas to get you started. Enjoy!
Note: this piece first appeared in the December 2006 issue of Clark Wellness ForkBytes.
Welcome to December! Although the weather has been a bit unpredictable, the unmistakable signs of the holiday season are definitely all around this month. And it’s easy (and normal!) to become overwhelmed this time of year regardless of your religious persuasion.
With an overdose of social activities, parties, and celebrations happening this month, along with the usual challenges that come along with any seasonal change, it’s helpful to take a step back and ensure that you are staying balanced inside the chaos. So, I’ve posted my best tips below for surviving the holidays while keeping wellness in mind. Please accept these tips as my holiday gift to you!
1. Take a breather. Sometimes family gatherings can get a little intense. Take a walk, volunteer for an errand outside of the house, or just do some deep breathing in the bathroom if it comes to that!
2. Put yourself on your gift list. It’s easy to forget yourself when you are focused on doing nice things for others during this season. Remember to take personal time out for things you enjoy. A gift to yourself can include a tangible item, but it doesn’t have to. Wouldn’t you enjoy a free hour just for you?
3. Be a closet teetotaler. Order a festive sparkling water and lime with a hint of cranberry juice instead of a sugary alcoholic beverage at parties. No one will know you’re not drinking except you and the bartender.
4. Eat balancing foods. It’s okay to indulge in a bit of your favorite treat as part of your holiday tradition. Just ensure that you’re also getting lots of whole grains, root and green vegetables, and healthy protein to balance yourself out.
5. Schedule your detox now. Pull out your 2007 calendar and mark off a few days in January when you can enjoy a short, gentle cleanse or just some solid rest so you can rejuvenate after the holidays.
I don’t know the key to success, but the key to failure is to try to please everyone.
—Bill Cosby
Note: this piece first appeared as the December 2006 ClarkWellness.net recipe of the month.
This nurturing and satisfying dish is a beautiful addition to your holiday table — or it can add pizazz to any “regular” meal. It’s colorful, simple, and easy to prepare.
Serves 4
2 cups water
1 cup brown basmati rice, rinsed
pinch sea salt
1/2 cup dried cranberries
1/2 cup walnut pieces
1/2 cup chopped fresh parsley
Bring water to a boil in a medium-sized cooking pot. Add rice and salt, turn down the heat to low, cover, and cook, covered, for 15 minutes. Remove the cover and add the cranberries and walnuts on top of the rice (do not stir). Replace the cover and continue to cook 15 to 25 minutes longer, until all the water has been absorbed by the grain. Remove from heat, add parsley, and fluff with a fork. Cover and allow to sit for 3 to 5 minutes off the heat before serving.
Note: this piece first appeared in the December 2005 issue of Clark Wellness ForkBytes.
A scrumptious and healthful winter treat!
Prep time: 10 minutes
Cooking time: 20 minutes
Serves 4
2 to 3 apples, cored and chopped
2 to 3 pears, cored and chopped
1/3 cup water
2 tablespoons pure maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup chopped walnuts
2 tablespoons honey or agave nectar
1/2 teaspoon minced fresh ginger
Place apples, pears, water, maple syrup, and raisins in a large saucepan with water. Cook over medium heat, stirring occasionally, for 10 minutes. Add lemon juice and cinnamon. Cook for another 10 minutes or until fruit is soft.
While fruit is cooking, place chopped nuts in a dry skillet over medium heat and toast, stirring often, for 5 minutes. Continue to stir constantly while drizzling honey or agave nectar and sprinkling ginger over the nuts.
Top warm fruit with toasted nuts and enjoy!
