Creating Space in Tight Places

Creating Space in Tight Places

March 26th, 2015

Hello, Everyone,

create space post-itThis week I had yet another epiphany during yoga class. As we were in the middle of a very difficult pose, the yoga instructor, Leah (Yoga House), asked this question: “even when we are bound, can we allow ourselves to breathe into that tight place and create even the tiniest of spaces there?” Those words landed powerfully for me as I was in the middle of feeling clenched in the pose. With that statement, I could allow myself to give into the breath a bit and feel that crevice Leah described.

Since class, I have thought of the different places in my life that I am bound- tight. Places where it is difficult for me to move through. I see it in those around me and with my clients. It has struck me that if I can be aware of the places I feel “tight”, I can choose to give my attention to them and create even the smallest of change and thus began the process of healing that part of my life.

So…. where do you find yourself “bound tight”? Can you identify these spots and can you bring your awareness to them and create space there, even it’s just a crevice? A crevice is the beginning, once there is a little room there, more will follow.

breathe- post it

open-post it

As you take the time to create space in your life this week, here is a yummy recipe you can try in the space of your kitchen:

Gingered Snow Peas

gingered snap peas



1 tbsp toasted sesame oil
1 tbsp fresh ginger, peeled and minced
2 cups snow peas
2 tbsp chopped scallion
1 tbsp rice vinegar
1 tbsp tamari soy sauce
shredded carrot
salt, to taste
black pepper, to taste


Put the oil in a 10- or 12-inch skillet, preferably nonstick, over high heat. A minute later, add the ginger and peas, tamari and stir and toss occasionally, until they are lightly browned and their green color is vivid, about 2 minutes. Add scallions, carrots and vinegar at the end.

To make this a full meal, add ½ cup quinoa, toasted nuts/ seeds and ¼ avocado!

gingered snap peas_quinoa

If you like the sound of this recipe, consider signing up for the upcoming 10 day online Spring Cleanse. There will many nourishing, delicious recipes for you to choose from!

To sign up, visit Body and Soul Cleanse hope to see you there!

In happiness and health,




Feeding Ourselves Motivation

Feeding Ourselves Motivation


Hello Everyone,

youve got thisLast week I went to a wonderful yoga class at the Yoga House in Kingston, At some point during the class while we were in one of the warrior poses, the teacher said something to this effect “even when we are in a challenging pose, we can still feed ourselves motivation which can help us get through that pose”. A light bulb went off inside my brain when she said that, as I feel like that is so true in every aspect of life.

Food comes in many forms, “food-food”, thoughts, feelings, friends, work, spirituality, family, lovers, community, etc. It is empowering to realize that we have the choice to feed ourselves well in all these areas.

On a daily basis, we can ask ourselves:

  • What am I choosing to feed myself today?
  • Is my “food-food” nourishing and enjoyable?
  • Are my thoughts productive-do they serve me well and propel me on my personal journey?
  • How do I feel, am I feeling the way I hope to?
  • Have I had meaningful connection with others today?

We can remember that in each moment, we have the ability to propel ourselves forward on our journey with nourishing food, nourishing thoughts, feelings, friends, etc. When we recognize a thought that is self sabotaging, we can let it go and reach for one that motivates us instead.

We can be our own cheerleader, life coach, trainer, in a way that is authentic to us as we each have our own language that we respond to and feel motivated by.

Let’s take a step today to “Feed Ourselves Motivation”. Let’s remember that we can get through the discomfort of trying something new (perhaps a new recipe or exercise class), or put ourselves out there in a way we have been afraid to. Let’s “feed ourselves motivation” in different areas of our life where we may feel stuck. Put on some good music on and have fun with it while we do it too! Let’s get a little sweaty with it. It will be worth it when we get that “I did it” feeling (even it takes many practice times).

I think of my fantastic friend, spin instructor, life coach, Dafna, who always feeds motivation during a spin class when she says “you are stronger than you think, you can do anything for 2 minutes, you are a rockstar, etc”. It may sound corny but I can’t tell you how many times I have replayed these phrases in my mind in tough physical and mental moments where my mind wanted to say “I can’t do it”. Those replayed phrases were like little doses of B12 for me.

Go forward and feed yourself well!

AND remember one way to feed yourself motivation with great recipes, support from me and the online community is to sign up for the 10 day Online Spring Cleanse starting on April 13th. Visit Body and Soul Cleanse to sign up. The fee is only $40 and $30 if you sign up with 2 friends!

Be well,

Spring is Knocking on the Door, Are You Ready?

Spring is in the Air!

March 13, 2015

Hi Everyone,

After such a cold, snowy winter, it is hard to believe that it actually feels like spring outside! My car read 52 degrees today and the warmth I felt on my treasured walk this morning confirmed my car’s reading. Even with all the snow on the ground, we now can confidently say “spring is on the way”.

While I am always eager for spring to arrive and say goodbye to the coldness of winter, there is a part of me that has a hard time opening to spring. Last year I remember being outside on one of the first warm days feeling like a bit of a vampire in the sun, wanting to go back inside and hide from the light. This year, I am being proactive, making sure I get outside more often before the weather really changes and lightening up my foods a bit, exercising more and in general-getting ready for the arrival of spring.

How about you? Are you ready for your own transition into the new season? Do you feel like you still have some winter in you that is holding on tight? Is there a part of you that wants to stay bundled up and cozy but knows that it’s time to open up the windows (well almost) and feel the freshness of spring- of life? Want to make the change but aren’t sure how to get yourself excited to do so? Let’s move forward together!

Join me in my 10 day online Spring Cleanse and Renewal program. Together we will let go of unwanted toxins and stagnation and open ourselves to the vibrancy and renewal that spring offers.

spring cleanse poster

The Spring Cleanse will focus on the liver and the gallbladder as they are the organs associated with Spring in Traditional Chinese Medicine. For this reason, during the 10 days we will incorporate foods that decongest, nourish and protect our liver and gallbladder. We’ll also use some herbal teas and engage in lifestyle practices like body brushing to support our cleansing experience. The meals for the spring cleanse will be a little bit lighter than what we ate during the winter cleanse since we are moving into warmer weather.

bowl of cleanse  veggies

The Cleanse Package includes:

  • suggested list of foods to include and avoid
  • meal plan (vegetarian and omnivore options)
  • recipes
  • shopping list
  • suggestions to get the most out of your cleanse
  • daily online support from Lysa
  • online community support via email and facebook and instagram

Fee for cleanse: $40 (if you sign up with 3 friends $30, save $10 each)

Here is “a day in the life of the Spring Cleanse”:

Rising drink: warm water with Lemon, Ginger and Cardamom (optional)

Breakfast: Choice between Green Smoothie, Buckwheat Cereal or Greens with Veggies

Snack: Green Juice or Chopped Cucumbers with a tbsp of hummus

Lunch: Citrus Arugula Salad with Fennel, Apples and Pumpkin Seeds & Spring Greens Creamy Soup

Snack: Sliced Daikon & Carrot

Dinner: Vegetable or Chicken & Veggie Curry


Sign ups can be done at Body and Soul Cleanse

I hope to hear from you!


Simple Ways To Give Your Liver Some Love!

Happy March to you!

Spring is coming, can you feel it? The birds are chirping again and the days are getting a little longer. We are almost there, hang on!!!

In Traditional Chinese Medicine, the Liver/Gallbladder are the organs associated with Spring. As we are getting close to Spring, it’s a good time to think about how we can support our liver to do all of its important jobs to keep our body happy and healthy.

The liver is described by Andreas Moritz in his book, “The Amazing Liver & Gallbladder Flush”, as a “large city with thousands of houses and streets.” The liver has hundreds of functions and is in someway connected to EVERY part of the body. Among its countless jobs, the liver is the main organ responsible for distributing and keeping the energy supply going to the body.

Other than our skin, our liver is the largest organ we have in our body. It has many important functions including:

  • converting nutrients from foods into forms our body can use
  • cleansing our blood
  • storing carbohydrates as glycogen (a form of glucose to be used as energy when needed)
  • helping break down fat
  • producing bile which helps to move cholesterol to our colon for removal
  • major player in maintaining a healthy weight and weight loss (or gain if sluggish)

We can stress out our liver by eating too much sugar, processed foods, consuming too much alcohol, and being exposed to environmental pollutants.

There are many simple ways we can give our liver love and support.


Here are some foods that support the liver:

  • Beets – have a flavonoid called betalain, Betalain helps support our liver in the process of getting rid of toxins in the body.
  • Artichokes – have two phytonutrients, cynarin and silymarin. They increase bile production and prevent gallstones.
  • Sulfur rich foods like garlic, onions, shallots and leeks – Garlic has a compound called allicin that support liver detoxification. It helps our body eliminate mercury, and food additives.

Onions, shallots and leeks contain glutathione, the compound in each cell of our body that neutralizes free radicals.

  • Non protein-bound sulfur is found in most cooked vegetables. The cabbage family (cabbage, Brussels sprouts, broccoli, and cauliflower) is especially good. The radish family is also great (red radishes, black radishes, white radishes or daikon root, turnip, rutabaga). Also, some greens are high in sulfur including watercress, bok choy, Chinese cabbage, kale, mustard greens, collards
  • Eggs – provide the essential amino acids which are needed by the liver for the detoxification process. Eggs also have the coenzyme choline (in the yolk) which protects the liver from many toxic substances while it is getting rid of heavy metals.
  • Berries – contain phytochemicals that help the liver protect our body from free radicals and oxidative stress which are linked to disease and the aging process. Studies have shown that Anthocyanin and polyphenols (found in berries), inhibit the growth of cancer cells in the liver.

Supportive herbs for the liver:

  • Ginger nourishes the liver and promotes circulation
  • Cumin boosts the liver’s detox ability
  • Coriander helps the liver lower blood lipids (including triglycerides, and LDL cholesterol).
  • Cardamom stimulates the flow of bile which is important for fat metabolism
  • Turmeric has curcumin compounds which are known to heal the liver
  • Milk thistle is used to protect the liver from environmental toxins and the effect of regular sugar and alcohol use.

More ways to love and support your liver:

  • Morning exercise wakes up a sluggish liver
  • Body brushing increases blood flow and helps to move toxins out of the body
  • Hot water with lemon and grated ginger helps to cleanse and nourish the liver
  • Warm castor oil pack to the upper right quadrant of the abdomen

greens 2

Your liver will thank you by providing you with more energy and focus!

Keep an eye out for my next post which will give you the details of the upcoming 10 day Online Spring Cleanse I am leading starting on April 13th! For now, you can go to to learn more & sign up.


Until next time,



Green Me Up Scotty!

Green Me Up Scotty!

Hi There Everyone!

In my nutrition practice, I never have a set agenda with my clients. I truly believe that each of us has different dietary needs and that there is no one perfect diet for everyone. There is only one thing I really try to work on with people if they are not already on the job and that is increasing their vegetable intake. In particular, their dark leafy green intake (if they have thyroid issues we have to be creative due to the goitrogens or if someone is taking Coumadin they need to be careful as well). Why do I push greens? Only because I want us all to be turbo-charged and energized! Some examples of dark leafy greens are swiss chard, collards, spinach, kale, arugula , romaine lettuce, chicory, and leaf lettuce (green and red).

Greens are packed with so many nutrients that it’s worth taking a minute to talk about.
Here are just some of the powers that dark leafy greens have and give to us:

  • Vitamin C
    Vitamin C helps the body make collagen which helps in keeping your joints flexible, keeps your hair and skin gorgeous and may slow down bone loss and reduce your risk of bone fractures.
  • Vitamin E
    Works with Vitamin C to keep your skin healthy as you get older. Vitamin E also helps protect skin from sun damage and may help reduce the risk of cataracts and macular degeneration.
  • Beta-carotene
    Like Vitamin E, Beta-carotene may protect your skin from sun damage. It is converted to Vitamin A in the body which is good for our eyes. Beta-carotene like other carotenoids helps with the growth and repair of the body tissues.
  • Calcium
    We all know that calcium is important in nourishing and protecting our bones which reduces our risk for osteoporosis, it also is important for muscle function (including our heart) and keeping our blood pressure at a normal range.
  • Potassium
    This mineral also reduces our risk for osteoporosis and helps keep our blood pressure at a normal range.
  • Folate
    A B-vitamin that may help reduce heart disease, elevate our mood and enhance memory function. There are also studies done that suggest it decreases the risk of pancreatic cancer.
  • Fiber
    Fiber reduces the chance of developing colorectal cancer, can lower cholesterol and blood pressure. Fiber also works as an internal cleanser for our intestines and is helps regulate blood sugar. Since fiber helps us feel full for longer it also helps with weight loss efforts.

Not a greens lover? Don’t worry you still have time to convert!
Here are some easy ways to get more of these power foods into your daily diet by adding a handful or two into the following:

  • soup
  • smoothies
  • burrito or quesadilla
  • sandwiches or wraps

I like to keep baby spinach on hand and just a wash a handful or so at a time and add to rice, noodles, eggs, to get a speedy green delivery.

kale greens

Kale chips are a great way to get kids to be open to trying kale (and adults who would normally snub it).

Here is a simple recipe for kale recipe that rocks:

1 bunch of organic kale (Curly kale seems to work best for chips)- washed, dried thoroughly, chopped in medium sized pieces
olive oil (1 tbsp)
pinch of sea salt
Preheat oven to 350, and place chopped kale on cookie sheet. Coat with olive oil and sprinkle pinch of sea salt onto kale. Bake at 350 for about 10 minutes until crisp but not burned!

For extra flavor and nutrients add some sesame seeds or nutritional yeast as a topping.

More next week, until then have fun!