RASPBERRY MERINGUES WITH CRÈME FRAICHE & SUMMER BERRIES

MAKES APPROXIMATELY 10 MERINGUES  Light as air, only slightly sweet and topped with fresh berries, this is the perfect summer dessert.

INGREDIENTS

• about ½ cup powdered sugar for baking sheets
• 6 large egg whites, at room temperature
• 1 ½ cups organic sugar
• Pinch of sea salt
• 1 tablespoon raspberry vinegar
• 1 teaspoon vanilla extract
• 3 cups crème fraiche
• ½ pint organic raspberries (see Note below)
• ½ pint organic blackberries (see Note below)

NOTE
It is best not to wash berries as they become water-logged, quickly losing their flavor and vitality (not to mention leak their precious color all over the plate and this white dessert).  Instead, just be certain to purchase organic berries and pick them over for any signs of spoilage.  Store berries in an airtight container lined with a paper towel in the refrigerator until ready to use.

DIRECTIONS

1.    Preheat the oven to 200°F. Line several baking sheets with parchment paper or Silpats, (French nonstick baking mats), and sift powdered sugar evenly over the top.  Set baking sheets aside.

2.    Mix together vinegar and vanilla in a small bowl and set aside.

3.    In the bowl of an electric mixer fitted with the whisk attachment, beat egg whites and salt until they begin to form soft peaks.

4.    Increase speed of mixer; whisking constantly, slowly add sugar a heaping spoonful at a time, until all has been incorporated and mixture is firm enough to hold stiff and glossy peaks. Make sure the mixture doesn’t go beyond the moist, glossy stage, or it will become dry and separate.

5.    Add raspberry vinegar and vanilla mixture to the egg whites and whisk until evenly distributed.

6.    Pipe or spoon small (about 3 ½ inches in diameter) mounds of the meringue onto baking sheets, spacing mounds about 1 inch apart. Use the back of a large spoon to make little “nests” in which the crème fraiche and berries may rest.  Be sure not to make them so deep as to touch the baking sheet.  Dust the mounds with lightly with powdered sugar.

7.    Bake meringues until completely dry to the touch, about 2 ½ hours.  You will know they are ready when they lift easily – without any sticky resistance – from the baking sheet (I like to use a large offset spatula).  The meringues should not brown.

8.    Transfer baking sheets to a wire rack to cool completely, possibly overnight.  Carefully ease the meringues off the parchment.  Store in an airtight container up to 3 days. These meringues are very delicate, so handle carefully.

9.    To serve, whip crème fraiche until it holds soft peaks.  Place a heaping tablespoon of the whipped crème into each “nest” and sprinkle with fresh berries.  Serve immediately.

SUMMER FARMSTAND VEGETABLE & QUINOA SALADWITH MOLE PUREE & AVOCADO

4-6 servings  – This interesting grain salad is great as a supper side to meat or fish, but also serves as a hearty vegetarian dish on its own and a fabulous break from the typical lunch box sandwich.  Actually a seed rather than a grain, quinoa is readily available in most supermarkets or health food stores.  Not only is quinoa high in protein AND fiber, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids, especially lysine, which is essential for tissue growth and repair.  Additionally, quinoa features a host of other health-building nutrients.  The mole puree is not necessary, but adds depth and complexity to the dish – not to mention, serving chocolate along aside ANYTHING is a good way to get kids (including the grown-up variety) to eat such a healthy, fiberful meal without fuss!

INGREDIENTS

• 1 cup dry quinoa, rinsed until water runs clear and drained in a fine mesh strainer
• 1 ¾ c water or stock
• 3 large multi-colored sweet peppers, such as purple, red and orange, cut into ¼” dice
• 3 ears fresh summer corn, shucked, rinsed, and kernels removed
• 1 pint Sungold tomatoes, halved
• 1 medium red onion, finely chopped
• Sea salt to taste
• ¼ cup extra virgin olive oil
• 1 tablespoon freshly squeezed lime juice
• ½ cup finely chopped fresh cilantro or micro cilantro greens
• Mole puree & sliced avocado for serving

DIRECTIONS

1. Bring water or stock to a boil in a small pot.  Reduce heat and keep at a simmer until ready to use.

2. Rinse the quinoa: pour the grains into a fine-meshed strainer set over a large clear or white bowl and run water over it.  Swish the grains around with your hand. Raise the strainer. If the water is clear and there are no bubbles, no more rinsing is needed. If the water is cloudy or sudsy, first check the grains closely and remove any twigs or other foreign matter.  Return the strainer to the bowl and fill it with clean water.  Rub the grains gently against the strainer.  Lift the strainer and empty the bowl.  Fill with fresh water and repeat until the water remains clear and there are no bubbles on the surface. (Red and black quinoa may bleed color, not to be mistaken with dirt or other impurities.)  Allow quinoa to dry in strainer.

3. Toast rinsed and dried quinoa in a small saucepan (whatever you would use to cook rice) on medium-low heat, stirring constantly with a wooden spoon until a nutty aroma leaves the pan.  Once the grain smells toasty (about 2 min or so), carefully pour the hot water slowly into the pan with the quinoa (do this slowly or it will boil over).  Add a good pinch of sea salt. Reduce to a simmer over low heat, and cook for approximately 15-17 minutes, until water is absorbed.  Fluff with a fork. \

4. Fold in another pinch of sea salt, chopped vegetables, extra virgin olive oil, lime juice and cilantro.  Adjust seasoning if necessary.

5. Serve warm or at room temperature along side the mole puree and slices of avocado.

For most people, skiing is not an everyday activity; in fact, many people wait the entire year to ski the slopes once or twice during the winter season. While these once or twice per year activities are extremely fun and a change of pace, in order to avoid injury, you should prepare your body for the ski season.

Preparing your body for ski season should include three major focuses, increasing your body’s strength, endurance and flexibility. You don’t need to become a professional body builder to ski safely, but you should be at a decent and average level of fitness to enjoy skiing. This means that you should be in overall good health and that you should be flexible enough to endure a few slips or falls.

Building Strength
Some of the muscle groups that you should focus on for ski season are your quadriceps, which are your legs major muscle group. The quadriceps are an important muscle to keep you stable when you hit the slopes. Quadriceps are the muscles that hold you in place and offer protection to your knees. There are a few different types of exercises that focus on the quadriceps; they are leg presses, lunges and squats.

Another important muscle group that you should focus on is the inner and outer thighs. These muscle groups help you steer in the snow and are important at protecting your knees as well. One specific exercise that you can focus on to build these muscles are calf raises. Your abs and back muscles are also important, focus on sit ups, bench presses and lat pulls.

Building Endurance and Flexibility
Endurance and flexibility are also extremely important when preparing your body for ski season. While you don’t need to run a marathon, skiing can be very taxing, especially when on your feet and outdoors for the entire day. If you cross country ski, you will be pushing your body to its limits in some circumstances. Make sure you are in decent shape before setting out. In order to build endurance, jog a few times each week or enroll and participate in an aerobics, Pilates or a yoga class.

Flexibility is also another concern; you should be flexible enough to weather a few spills and falls. Make sure you can move your body easily, if not, stretch each day and do simple calisthenics that can improve your body’s flexibility and balance.

Preparing your body for the ski season is usually a great way to ski safely and avoid injury. By following the above tips, you can not only get more out of your ski vacation, but also get into shape as well.

Exercising during the winter months can be more difficult than it seems. For most people that are looking to get in shape during he winter months, there are plenty of pitfalls that await them. They include the holidays, lots of holiday parties to attend, cold and dark evenings which make it impractical for most outdoor activities after work and a social and biological inclination to sit home and enjoy the winter time in a sedentary lifestyle. If you are truly committed to getting into shape, here are a few tips on how to exercise during the winter months.

Join the Gym
One of the most convenient ways to exercise during the winter time is to join your local gym. If you haven’t been at a gym in a while, you will notice a big change, usually for the better. Most gyms are less focused on professional body builders and mostly on average people looking to slim down, get in shape and live a healthier lifestyle. There are plenty of exercise machines and most gyms have added lots of great fitness classes that include aerobics, Pilates, yoga, spinning, etc.

Work Out at Home
Another great way to exercise during the winter months is to simply and easily work out at home. You don’t need to spend thousands of dollars or even several hundred dollars to work out effectively and safely at home. Working out at home can be as easy as buying a few fitness DVD’s that focus on abs, aerobics, Pilates or yoga or buying some simple fitness equipment such as dumbbells, a treadmill or an exercise bike.

Winter Outdoor Activities
There are plenty of great outdoor activities that you can enjoy during the winter time, but you will need to plan ahead. You won’t be able in most cases to take a nice long walk around the neighborhood without a warm jacket, boots and accessories such as hat, gloves and scarf. If your choice of exercising during the winter months is to walk, make sure you have the right equipment. Create a plan of exactly the equipment you need for the specific outdoor activities you plan on doing this winter season. It can range from skiing and snowboarding to taking long winter hikes on trails. While plenty of people enjoy exercising outdoors during the winter time, extra caution is definitely needed.

Exercising during the winter months can be extremely enjoyable; just choose a technique that fits your lifestyle best.

Peri menopause is actually the term used for premenopause. This period of time varies in length from individual to individual and many health professionals sometimes disagree on the length of peri menopause. Some state that peri menopause can last from 5 to 15 years, while other health professionals contend that peri menopause lasts about 3 to 4 years.

Peri menopause is the result of the decline of hormones, specifically estrogen in the body; this causes a host of changes including the possibility of more frequent periods due to the shortening of the follicular phase of the cycle or a longer amount of time without a period due to an absence of one or more cycles. Peri menopause is also characterized with many side effects including hot flashes, night sweats, a decrease in sex drive and feeling moody.

Hot flashes are experienced by the majority of women going through both peri menopause and menopause. Hot flashes can be characterized by a sudden feeling of warmth in the body, usually starting in the chest area and rising to the neck and face. Many women break out in a sweat during the flash. Hot flashes can last 3 to 4 minutes.

Night sweats are hot flashes that happen during sleeping hours and can result in an extremely sweaty body as well as soaked sheets. Night sweats can be associated with insomnia due to the level of discomfort. Some of the ways to avoid an embarrassing soaked body at night as well as insomnia is tryptophan a amino acid usually found in warm milk, soy and tofu products, many herbal supplements and comfortable pajamas made from moisture wicking protection that greatly increases the comfortable level of the wearer by wicking away moisture from the skin to the exterior of the fabric allowing it to evaporate in the air.

Hydration is absolutely essential to any woman that would like to be healthy and have her body operating optimally. Hydration is vital to practically all of your body?s major functions, including digestions, circulation and body repair and growth. Here are some key tips to keeping hydrated.The key to hydration is to drink plenty of water. It?s as easy as that. Usually most people need 8 ? 8 ounce glasses of water a day. And yes, you can substitute water with fresh juices, fruits with high content of water and drinks such as caffeine free tea & coffee.Hydrating your body not only makes your body function optimally it also helps you enjoy beautiful looking skin that stays youthful longer by having elasticity and gives it that shine.

If you are a woman that is experiencing peri menopause, menopause, pregnancy or chemotherapy treatments it is more important than ever to make sure your body is well hydrated.

Women experiencing peri menopause or menopause can experience hot flashes or night sweats which can induce sweating and allowing important moisture to escape. Women that are on chemotherapy tend to also have side effects that can reduce the amount of water that they retain in their body. By making an effort to be hydrated, you can make sure your body always has enough water available to function optimally.

One of the many ways to keep hydrated is to either carry around a bottle of water with you, whether it is in your car, at your side when you exercise, in your hand bag or next to you on your work desk. Another great way to make sure you drink 8 ? 8 ounce glasses of water is to drink 2 glasses of water at each meal which really isn?t that hard to do and a glass of water during snack time and in the evening.

If your body is experiencing changes due to (peri) menopause, chemotherapy or pregnancy, it is important to wear clothing that can help wick away sweat and make you feel as comfortable as possible. Performance clothing that includes moisture wicking fabrics can help remove sweat and moisture from the body through special fabrics that draw out the moisture and allow it to evaporate in the air. Performance fabrics come in many different styles and look great. Clothing options include sleep wear, stylish pajamas, day wear, and lounge wear so you can still live an active lifestyle, be comfortable and look great.
 

If your body is entering peri menopause (a term used for pre menopause) or menopause, one of the most effective ways to decrease the uncomfortable side effects of this change in your body is with exercise. Peri menopause and menopause do not have to be debilitating and horribly uncomfortable; exercising on a regular basis can help decrease the side effects associated with peri menopause and menopause. Side effects commonly decreased are hot flashes, mood changes, night sweats, insomnia and a decrease in sex drive. These effects can all be combated with good old fashion exercise. Low impact exercises such as walking, a light jog, yoga, Pilates and swimming can have substantial effects on your overall health as well as peri menopause or menopause.If you are planning on exercising, make sure you talk to your physician before starting an exercise regiment and it is also important to make sure you have the proper exercise equipment such as a comfortable pair of sneakers and performance clothing. Most women don?t realize how much difference performance enhancing clothing can make in their exercise routine. If you ever tried to exercise in a tight shirt or jeans, you will easily understand, how much of a difference a comfortable pair of yoga pants or a cami top can have on your exercise routine. Whether you are practicing yoga, pregnancy exercises or taking a walk outside, comfort should be a top priority.

Many of these performance fabrics have special features such as technology that actually wicks away moisture. Tired of feeling sweaty and hot after a work out, moisture wicking technology in many performance clothing can wick away that sweat and leave your body cool, dry and comfortable. If you are interested in getting your body in shape, while decreasing the effects of peri menopause or menopause, look into routine exercise as a great way to overcome the side effects and live that that healthy lifestyle.
 

For many women, life can deal you unexpected challenges in the form of illness. Many of today?s illnesses such as cancer can be treated; however, it is usually uncomfortable and takes lots of energy. If you are experiencing chemotherapy or have a friend or family member that is experiencing chemotherapy, here is some brief information, as well as common side effects that a person may experience. Chemotherapy is usually referred to as the process in which cancer cells are destroyed by certain drugs. These drugs are called anti cancer drugs and can include side effects that are uncomfortable and physically and mentally draining. There are many types of chemotherapy and it varies on the type of cancer an individual has, where it is located and the overall health of the individual. Chemotherapy is personalized for each individual and each person reacts differently to the therapy.

Common side effect for chemotherapy can be harsh, but the result can be life saving. Some of the general side effects that may be experienced by a person on chemotherapy is fatigue, loss of hair, loss of weight, nausea, diarrhea, dry skin, flu symptoms, and skin rashes. This is a partial list of general side effects and you must consult with your doctor about your specific ailment to find out about side effects that can affect you or a loved one while on chemotherapy.

An important note is that these side effects are temporary and if you lose weight, your hair or feel nausea, it will come to pass. Once off chemotherapy, your hair will grow back, you will once again have an appetite and your nausea will fade.

There are things that you can do during chemotherapy that can help you get through this difficult period including eating healthy, exercising and remaining in a positive mood. Your doctor can give you specific tips on exactly what your diet should be or which exercises you can do on a regular basis.
 

For many of us, prescription drugs are a way of life. Unfortunately some of these prescription drugs can give us a few unwanted side effects including side effects that cause us not to get a good night?s rest or have night sweats. If you are on prescription medication and experiencing night time side effects such as night sweats, here is some important information.One of the common side effects that some prescription medications can give a user are insomnia and night sweats. Insomnia is usually defined as not being able to fall asleep or not being able to get enough quality sleep. Many people that are on prescription medications are unable to fall asleep and awake during the night many times, leaving them fatigued and irritable in the morning.

Night sweats is a condition in which a person begins to sweat uncontrollably due to hot flashes or a physiological reaction to medication. Many people may wake in the night being drenched in their own sweat, as well as making the sheets and pillow cases around them moist with sweat as well.

Some medications that are taken due to auto immune disorders, transplants, rheumatoid arthritis, etc. are cyclosporine, Neoral, Sandimmune and Hivid. These medications may be the possible culprit causing you night sweats, however it is extremely advisable that you consult with your doctor and tell him or her the medications that you are currently taking as well as any other supplements or herbs that you have taken.

If you are experiencing night sweats, one of the ways that you can reduce the discomfort is with special performance fabrics that have moisture wicking technology. Moisture wicking is a practical enhancement to clothing that can draw excess moisture away from your body through the fabric in order for it to evaporate in the air. Performance fabrics with moisture wicking technology include silky blends of nylon and lycra which feel great, look great and are very comfortable to wear as either day wear, lounge wear or as pajamas.

If you find yourself experiencing the side effect of night sweats, wearing clothing that can help you get to bed and stay comfortable once asleep means a lot. Look into these performance fabrics with moisture wick technology in order to get a more restful, and comfortable sleep each night.
 

While most women are not looking forward to menopause, it is part of our cycle of life and should be embraced as being natural. Menopause does have uncomfortable side effects and can affect our emotions, physiology and sexual drive. Here is some information about menopause as well as natural solutions and popular tips on making it less of a discomfort.Menopause is usually referred to as the end of menstruation and usually occurs at the age of 42 to 56. However the median age is 52. Most health professionals usually state that a woman is in menopause when she hasn?t menstruated for a full year.While menopause does have a long list of side effects due to the physiological, mental and hormonal changes occurring in the body, it is important to note that many Western cultured women view it more negatively than women from other cultures, due to our culture?s emphasis on beauty and youth. However, it is always important to note that menopause is a natural cycle in life and you should still consider yourself beautiful, youthful and full of life.

Today, women are treating menopause differently than ever before. It is no longer seen as an end to life as a beautiful women, instead women are enjoying life free from certain physiological issues and enjoy life with little boundaries. More women have found the strength to overcome menopause than ever before finding ways to feel comfortable, foods that keep them healthy, exercises that enhance their lifestyle and therapies than enhance their mind, body and soul.

There are many side effects of menopause including common problems such as hot flashes, low sex drive, irregular bleeding and the possibility of bladder infections developing more frequently.

Hot flashes usually include sweating profusely for a few minutes, sometimes occurring a few times a day. Most hot flashes are short lived, but they tend to be embarrassing if they happen in public. Besides hot flashes during the day, hot flashes that happen during the night occurring during sleep are usually referred to as night sweats. Night sweats are uncomfortable and can wake you up causing insomnia. Night sweats can be profuse sweating causing your body to be soaked through your clothing and onto your sheets. Usually hot flashes start from the upper chest and can rise into the head and neck. They can cause insomnia and restlessness. The good news is that many products such clothing made from moisture wicking material can wick away sweat and moisture from your body as well as your sheets so that you remain, cool and dry as you sleep.

Low sex drive and irregular bleeding, usually occur due to hormonal deficiencies, however many women can easily correct this situation by talking to their doctor about hormone treatments and whether it is right for their specific situation.

If you are experiencing menopause, don?t get upset, there are more treatments than ever to make you feel more comfortable and to help you ease through menopause healthy and active. Today, you can find plenty of foods that can help your body. Foods with the common amino acid tryptophan have shown beneficial results in reducing insomnia and depression. Soy milk and tofu are other effective foods that can reduce hot flashes, decreased sex drive, mood swings and help stop the decrease of bone mass. Usually one cup of soy milk and about 4 ounces of tofu per day can be beneficial to your health.

If you are entering menopause or have been experiencing it for a while, don?t despair, it is part of the cycle of life. It is important to learn to live with it and find methods to be comfortable so that you can overcome it gracefully.