Celebrating Mindful Eating and Expanding Community

Vegan Chili
My Healing Soup subscribers in the 'burgh will be enjoying another protein packed warming dish even if it feels like Spring this week! The addition of corn and seiten (ground wheat gluten) insures a complete protein, combined with the small kidney beans and chick peas.

Rest assured, that by soaking the beans we’ve eliminated 40% of the carbohydrate and associated gassiness. If only I could also quote the additional percentage it drops by my inclusion of the Kombu, sea vegetable. I added two packets to the package this week so diners can customize the degree of heat ( using Sriracha Hot chili sauce made with sun-ripened chilis, garlic, vinegar and sugar),) and the second packet holds Daiya’s shredded not cheddar.
I suggest placing some of it in the bowl first, pouring the bowl first, pouring the piping hot chili over it. Mix well and enjoy. As usual, I went easy on the seasonings.


Additional ingredients include: Cumin powder, oregano, sea salt, cracked lemon black pepper, red and yellow onions, diced tomatoes and tomato puree, water, and colorful baby peppers, some sautéed, some as raw garnish.


I hope by the next time I offer chili, the Wayfare oat-based sour cream product will be readily available in the ‘burgh.

Chanting Ingredients: Chanting Ingredients:

The first two are Jain prayers The first two are Jain prayers
Navkar Mantra - Centering and Protecting Navkar Mantra - Centering and Protecting
Shivum Astu for Healing Shivum Astu for Healing

PEP SONG of Lino Stanchich PEP SONG of Lino Stanchich
Sung to the tune of Row Row Row Your Boat: Sung to the tune of Row Row Row Your Boat:
Chew, chew, chew your food Chew, chew, chew your food
Gently through the meal Gently through the meal
The more you chew the less you eat The more you chew the less you eat
The better you will feel! The better you will feel!



I introduce this ditty during my Mindful Eating Workshops, and it was playing in my mind during this soup-making week-end - as I also had a lunch-time presentation for Allegheny County Teachers, Heart Health Health Fare. Hopefully, some of the great folks I met there, will check out the blog - and enjoy this version of Row Your Boat -- as we didn't get to sing it together before digging in. I was also delighted to meet a doctor who recently launched a Lifestyle Medicine practice in the South Hills of Pittsburgh -- she did a great heart healthy food demo and introduced the practice, which includes a psychologist, exercise physiologists, complete with yoga offerrings. Very encouraging --



More gratitude goes out to our friends at AmericanHealthCare who sponsor the annual Farm to Table special event at our convention center. March 25th and 26th the spotlight will shine on local farms and restaurants supporting local fresh produce. What a great concept -- much more fun than the new car show for me -- how about you!!! I was also so happy to see that this group is facilitating another spotlight on the food vendors at The Public House mall in our strip district.

Two lunch and learn events are scheduled on Fridays in March -- a very cool way for employers in town to provide a wellness benefit -and my friend Garima Jain's vegan Indian food will get some more visibility and potential new customers.



All Blessings of Compassion & Joy this birthday week!
Your singing soup-maker, Sharda
Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com


http://www.WellnessTraining.com
http://www.celebratingtheinnerhealer.blogspot.com/
Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Soup Subscribers and wannabees weekly update

Barley Butternut Veggie Soup
This version of vegetable soup includes my signature Chinese version of vegetable soup includes my signature Chinese Healing Yam that strengthens spleen and Kombu - kelp sea that strengthens spleen and Kombu - kelp sea veg that nicely accompanies grains - and beans -- enriching veg that nicely accompanies grains - and beans -- enriching
the broth with trace minerals like iodine. the broth with trace minerals like iodine.

Additional Ingredients include: split mung beans for more protein benefits, barley, sweet potato, golden potato, onion, , shallots, garlic, celery, carrots, parsley, poultry blend herbs, cumin, Bragg's soy mineral sauce, dry sherry, tomato puree, butternut and kombucha squash, rainbow chard greens, wild rice, olive oil, sea salt and cracked lemon pepper garlic.


I soak the barley overnite for added digestibility. Squash belongs to the plant family that includes melons and cucumbers. The kombucha Japanese pumpkin, like the butternut, is rich in beta- kombucha Japanese pumpkin, like the butternut, is rich in beta- carotene, with iron, vitamin C, potassium, and smaller traces of carotene, with iron, vitamin C, potassium, and smaller traces of calcium, folic acid, and minute amounts of B vitamins.

Researchers studied the association between consumption of carotene-containing vegetables and subsequent five year mortality of 1271 Massachusetts residents 66 years of age or older. They observed that those in the highest quintile of intake of these carotene-containing vegetables intake of these had a risk of cancer mortality which was 0.3. The trend of decreased risk of cancer mortality with increasing intake of carotene containing vegetables was significant. Thus, carotene may have benefits of cancer prevention.
Colditz GA, Increased green and yellow vegetable intake and lowered Colditz GA, Increased green and yellow vegetable intake and lowered ancer deaths in an elderly population. Am J Clin Nutr. 1985 Jan;41(1):32-6. cancer deaths in an elderly population. Am J Clin Nutr. 1985 Jan;41(1):32-6

This week's chanting ingredients were inspired by the Threshold Singers of Pittsburgh, once again, and our ever-expanding repetoire of luscious healing words, melodies, harmonies and heart.
We've bren practicing Open My Heart and just shared it at a home visit to a dear friend and her family and her friend and daughter - to bring comfort and strength to those in bereavement. There were a few family dogs and seeing-eye dog also witnessing this very sacred singing. Quite a blessed experience for one and all. In fact, I'm now inspired to begin a second blog - that my Threshold sisters can also contribute to - documenting our journey of sharing this healing power of mindful singing.

For now, I will share here the words of the first song we shared last evening, composed by Patricia McKernan, with deep gratitude:

Open My Heart

Open my heart, let holy love flow through me Center my soul upon the paths of peace.

Make of my life a melody of love, singing Alleluia, Oh Great One, Alleluia.

Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com


http://www.WellnessTraining.com
http://www.celebratingtheinnerhealer.blogspot.com/
Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Daiya™ Foods is featured on Oprah as Kathy Freston’s Favorite Vegan Cheese

Click on this link for video clip of Oprah and Kathy Freston, New York Times best-selling author and vegan of seven years. Oprah and her 378 staff members committed to a vegan lifestyle for one week. On February 1st, Kathy led the challenge, which included a shopping trip to Whole Foods Market for vegan tips. Freston featured Daiya products as her favorite vegan cheese alternative and Oprah got a chance to taste test Daiya 's tapioca based Cheddar Style Shreds making a snack with pumpernickle bread.

http://www.youtube.com/watch?v=_EeMpCxRXq0

With an average of 6 million viewers per episode, Daiya Foods has witnessed first-hand what the "Oprah effect" has done for their growing company. Their website alone has seen more than two and a half times their regular traffic.

Daiya products are a deliciously dairy free alternative that melt, taste and stretch like dairy based cheese. Daiya is free of many of the common food allergens including; gluten, dairy, (casein and lactose), soy (common to many other non-dairy cheese alternatives), egg, wheat, barley, whey, peanuts and tree nuts (excluding coconut oil). Daiya products are free of animal products, cholesterol, trans fats, and preservatives. I'm looking forward to their March launch of the third variation on this outstanding vegan fun food. To find out more visit www.daiyafoods.com . In the 'burgh, find Daiya at Community Market on Freeport Road (the best price in town- yippee!)
as well as at East End Food Coop on Meade Street and Whole Foods. (What are ya waitin' for Big Bird?)

I've given samples of the mozzerella version to my Vegan Healing Soup Subscribers and will add the cheddar version when I deliver the Chili at the end of the month.

Do you have a different favorite vegan cheese alternative?

Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com


http://www.WellnessTraining.com
http://www.celebratingtheinnerhealer.blogspot.com/
Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Extra! Extra! Special Delivery February 14th

Here's a special valentine for you this week -My sympathies if you are not in the 'burgh and can only enjoy hearing about this savory delight.

Laura’s Luscious Lentil Walnut Pate`
I’ve enjoyed sharing this recipe far and wide – thanks to Smith Farm’s Laura Pole adapting it from one of her favorite elegant gourmet spreads originating at the Natural Gourmet Cookery
School. It is always a hit as an hors d’ouvres. Our version includes some macrobiotic flavorings
with chick pea miso to support those limiting their soy intake. ‘Wonderful served with raw
veggies or spread in a pita pocket/corn tortilla with added veggies like leaf lettace, sliced
tomatoes, roasted veggies like zucchini, portabello mushrooms or eggplant. It’s freezable.


Ingredients include:
Red lentils, water, bay leaf onion, olive oil, dried sage (combination poultry herbs), garlic, brown rice vinegar, walnuts, Chickpea miso, sea salt and cayenne pepper. lentils, water,
bay leaf onion, olive oil, dried sage.


Chant Ingredients include:
With gratitude to Gurudev Chitrabhanu for The Immortal Song And to David Goldstein (hebrewchant.com) his mentor, Rabbi Shefa Gold and the Pgh. Community Tikkun chant circle for Lo tikaveh from Isaiah 43.2:
Even though you walk through fire, you will not be burned.


Avec L’amour!
Your Singing Pate`-maker,
Sharda
http://www.CelebratingtheInnerHealer.blogspot.com


Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com


http://www.WellnessTraining.com
http://www.celebratingtheinnerhealer.blogspot.com/
Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Be Mine: Vegan Thai Coconut Soup & Luscious Lentil Pate

Join the muppets and me with the Harry Nilsson chorus: "You put the lime in the coconut and drink it all up!"


Celebrating the Inner Healer:



Notes especially to my Soup Subscribers
this 2nd week of February 2011

Thai Coconut Soup
Tangy lime with a hint of warmth from the traditional Thai spices, this is my veggie packed version, complete with poached pear strengthening the lung meridian.

A recent joint study by Thailand's Kasetsart University and Japan's Kyoto and Kinki Universities has found that the ingredients in Tom Yum Gung soup are 100 times more effective in inhibiting cancerous tumor growth than other foods. Scientists are seeking to extract the chemical compounds that are most effective from soup ingredients.

Traditionally, this hot and sour soup includes shrimp, but I substituted tofu. Research also is focusing on edible plants in the region. "The ratio of the cancer pattern in Asians, especially southeast Asians, is very low compared with the pattern in the European and Western countries," Jiwajindra said. In fact, Thais have a much lower incidence of digestive tract cancers than people do in other countries.

Additional Ingredients:
An infusion of lemongrass, fresh coconut milk, broth, red onion, leeks, shallots, garlic, carrot, Braggs’ soy mineral sauce, broccalini, broccoli slaw and colorful baby sweet peppers, Please warm gently and garnish with the extra fresh basil and cilantro.
Chanting ingredients:
I played affirmations to heal yourself while eating and meditating( and chopping and packing) that are from Macrobiotic teacher, Lino Stanchich’s CD Using Your Mind to Heal Your Body. Sean DiMaria presents the affirmations and visualizations while healing music for health and well-being play. Ask me how to learn more!)

This week I continued being inspired with David Goldstein’s chants and CD ”Kavanot” and leave you with the blessing from Numbers 6:24-26 that he sings. Visit him at hebrewchant.com
Y’varechecha.
May the Holy One bless you and keep you
May G-d’s holy face shine upon you
May the creator’s face be lifted toward you,
May you know true peace Shalom
Buon Apetito!! L'Chaim!! In JOY!! All Blessings of St. Valentine Compassion

If you're giving (or eating) chocolate today, I hope it's free-trade and dairy-free. Supporting (and consuming) slavery doesn't seem to be in the spirit of St. Valentine, who according to legend, risked and lost his life for freedom and truth, and in doing so, kept his heart open and softened to kindness. PPS: Even oprah.com has a vegan starter kit!


Check out the online special gifts from Will and Madeline Tuttle at http://worldpeacediet.org/special.htm


Avec L’amour from Your Singing Soup-maker,

Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com


http://www.WellnessTraining.com
http://www.celebratingtheinnerhealer.blogspot.com/
Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Healthy and Sweet Valentine's Menu FYI

The Cancer Project / Winter Holiday Menu 2010

Enjoy the lovely compassionate menu ideas thanks to my hero Neal Barnard, Md and staff.

My local Valentine's menu includes a version of Thai Coconut veggie Soup for my Vegan Healing Soup subscribers. I'm goin' all out and also preparing an elegant Luscious Walnut Lentil Pate ala Laura Pole. I'm happy to be able to now offer single quarts or pints as well as the subscription of one quart a week. I'll tell more about these in the next entry.


Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Farewell Year of the Tiger Greetings Year of the Rabbit

All blessings of the Chinese New Year 4709 a 'quiet, positive & inspiring' year.


Have you had some special foods ushering in this time? Buddhist Delight -- representing prosperity - dumplings --symbolizing gold ingots--mandarin oranges for good luck -- turnip or taro cakes -- and of course, year-round celebration of longevity - noodles -- to name but a few!

Floral Decor: Meaning :
Plum Blossom symbolizes luck
Kumquat symbolizes prosperity
Narcissus symbolizes prosperity
Chrysanthemum symbolizes longevity
Bamboo a plant used for any time of year
Sunflower means to have a good year
Eggplant a plant to heal all of your sickness
Chom Mon Plant a plant which gives you tranquility



Red is the predominant colour used in New Year celebrations. Red is the emblem of joy, and this colour also symbolizes virtue, truth and sincerity. On the Chinese opera stage, a painted red face usually denotes a sacred or loyal personage and sometimes a great emperor. Candies, cakes, decorations and many things associated with the New Year and its ceremonies are coloured red. The sound of the Chinese word for “red” ( 紅) is “hong” in Mandarin (Hakka: Fung; Cantonese: Hoong) which also means “prosperous.” Therefore, red is an auspicious colour and has an auspicious sound.

According to Taoist Astrology, the New Energy Year Begins Friday, February 4, 2011

Each energy year brings its unique emphasis and influences our local expert, Phil Jannetta has a great online monthly service you can request - for general forecasts, like the ones I published here previously - as well as a personal forcast option, by simply sending him your birthdate.

Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years

Pasta e Fagioli

Pasta and Beans, the traditional meatless peasant soup, has become a worldwide gourmet favorite. Just as there are many regions and towns in Italy, there are a tremendous number of local variations of this recipe ---all good---! Is there anything more warming mid-winter like a bowl of this hearty zoupa? I would love to see some of the readers contribute their childhood/recent vegan version of pasta e fagioli in our comment section below.

In fact, I reached out to several of my extended Italian 'family' friends with whom I've had some of my best food as medicine food as love meals with over the years, to get their recipes. What I created for my first February Healing soup subscribers is a combination of several versions I've enjoyed.

I agree with reknown Italian chef/blogger, Lola Baldwin, of Rome, that cooking with dried beans richly rewards us with superior flavor and texture. Did you know that cooked tomatoes, packed with lycopene, contributes to glowing skin along with other protective and healing properties. Lycopene is a carotinoid found in many red fruits, including papayas, red carrots and watermelons, but not strawberries or cherries. Carotinoids are natural pigments that act as antioxidants for the body. Antioxidants serve to lessen the effects of free radicals, blamed by some in the scientific community for damage to cells.

Unlike other fruits and vegetables, the cooking of tomatoes increases the concentration of bioavailable lycopene. Lycopene in tomato paste is four times more bioavailable than in fresh tomatoes. Cooking and crushing tomatoes served in oil-rich dishes greatly increases assimilation from the digestive tract into the bloodstream. Oil is said to help absorption as lycopene is fat-soluble.

Numerous studies have shown that eating foods high in lycopene is beneficial in warding off heart disease and several types of cancer such as lung, prostate, cervical, digestive tract and breast. Continuing studies are looking at the affect of lycopene on such conditions as macular degenerative disease and serum lipid oxidation.

Ingredients:Tomato Puree, Broth, ditalini pasta, great northern beans, carrots, onion, celery, parsley, Italian spices, garlic, olive oil, cracked sea salt -lemon pepper, brown rice sweet wine - mirin, bay leaf, kombu (kelp - minimizes gasiness of the beans). Since I had extra sauce and ran out of the great northern, I made a second batch combining chickpeas and kidney beans. By request I can substitute brown rice shells for the durum wheat traditional pasta.

Chanting Ingredients
Jain Universal Mantra of Protection and Healing: Navkar Mantra, and for healing: Shivum Astu and for forgiveness: Kamiya Kamaviya


Threshold Choir: Do Not Seek Perfection in a Changing World instead perfect your love.

If not love.
And last but foremost: Here we go Zoupa hear we go!!!

Buon Apetito! L'Chaim! In Joy!
Many Species...One Planet...One Future
~I See You ~ Namaste ~
Yours in Wellness, Gratitude, Vitality and the Rhythm of Nature,
Suzen Sharda Segall

This blog post can be reproduced in its entirety with the following information:

© Suzen Sharda Segall 2010, CelebratingtheInnerHealer.com

Listen at: http://tinyurl.com/

Blog: www.celebratingtheinnerhealer.blogspot.com

Or on its unique radio channel at:

Suzen Sharda Segall, Wellness Personal Trainer/Consultant, designer and facilitator of BodyArts Therapeutics, has provided an integrated approach to health and wellness for a wide variety of populations, internationally,for over thirty-five years