New Cookbook: Eat Vegan with Me

Get ready to launch! I'm pleased to announce that my new cookbook, Eat Vegan with Me, will be published by Vegan Publishers on December 12.  NOW AVAILABLE FOR PRE-ORDERS!! Not simply a cookbook, it is a recipe for vegans who want to transform the dinner table and effect positive social change. If you're frustrated by failed attempts to win over family and friends, look no further than this essential resource for overcoming any obstacle. 

With nearly 100 quick and easy recipes and cooking tips that demonstrate how to go from familiar to fabulous, you're sure to inspire everyone to eat vegan with you. Order your copy here:
Eat Vegan with Me

5 Simple Steps

There is no "miracle cure," but if you follow these five simple steps, most chronic health issues (eg., gas, bloating, constipation, headaches, achy joints, fatigue, skin rashes, acne, etc.) can be resolved without medication. I've overcome many illnesses this way and helped numerous clients do so as well. It's empowering and life changing when you realize you have the ability to take charge of your own health. I'd be happy to provide further guidance or refer you to helpful resources if you have any questions.

1) Assess diet for food allergies/intolerances/sensitivities and eliminate all foods that cause inflammation. Add foods and supplements that are anti-inflammatory (eg., dark leafy greens, berries, turmeric, etc.). Choosing the right foods that prevent free radical damage and promote healing are key to maintaining optimal health. 

2) Drink at least 64 oz. (4 pint glasses) of filtered water daily. Add a squeeze of fresh lemon juice to aid the detoxification process. Our bodies need sufficient hydration to carry out necessary physiological functions. 

3) Take digestive enzymes before each meal to aid in the metabolization of food. If digestion is still sluggish, consider doing a fast and cleanse by consuming restorative herbs that support excretion of metabolic wastes, and improve digestion, nutrient absorption, circulation, cellular regeneration, and immune function. The ability to digest and absorb nutrients is how we obtain fuel from food. Good digestion makes a tremendous difference in energy level and endurance. 

4) Get active! Exercise daily, outside in the fresh air if possible, enough to increase heart rate and respiration and produce sweat. Physical movement strengthens muscles and keeps internal organs functioning optimally. 

5) Incorporate daily stress management techniques such as deep breathing exercises, meditation, Reiki, laughter, etc. to relax the body and mind and enhance restful sleep. A calm and uncluttered mind improves concentration and allows us to focus on positive transformation. 

That's it. The process is simple, but as I said, it's not a miracle cure. It takes time for your body to heal. If you've experienced chronic health issues for many, many years, expect that it may take months to resolve them. Know that your body will always return to homeostasis and an optimal state of wellness when given the right fuel. Have compassion for yourself, nurture your health, and take care of your body as if it's the most precious gift you have, because it is.

Mary Lawrence, vegan wellness educator
Well on Wheels

What do you crave, salty, sweet… or both?

As daylight gets shorter and temperatures get colder, we tend to hibernate inside, huddled under a blanket, reading a good book or binge-watching Netflix. What better way to enjoy that than with some fresh baked vegan brownies or a bag of Kettle chips to much on? While that may be part of our comfort food routine, the salty-sweet seesaw can become an endless cycle that is never fully satisfied, and we may not realize that it’s making us sick.

Cravings are a sign of imbalance, or what is known as “dysbiosis” from a holistic health perspective. It is a term for a microbial imbalance or maladaptation on or inside the body, specifically the gastrointestinal tract.  

Perhaps you’ve heard of the “microbiome,” which is the community of microorganisms which reside in our bodies that help keep our immune systems functioning efficiently.  When the “good bacteria” is flourishing, our digestion is strong and we’re able to absorb vitamins and minerals for optional health. However, when there is a proliferation of “bad bacteria,” our health can be compromised.

Symptoms of dysbiosis may include food cravings as well as gas, bloating, headaches, fatigue, joint pain, skin rashes, sinus congestion, and a myriad other responses essentially due to inflammation throughout the body. 

Why does this happen? This condition can be caused by poor diet, such as eating overly sweet and salty processed foods or food sensitivities and intolerances to such foods as wheat, soy, and corn, and flareups can be triggered by stress, lack of sleep, and overuse of non-steroidal anti-inflammatory drugs which weaken the gut lining.

How can we stop it?  A comprehensive health history analysis is essential to pinpoint the exact cause, since every body is different. However, everyone can benefit by eating more whole foods, particularly fresh fruits and vegetables which are anti-inflammatory and high in anti-oxidants. 

Balancing salty and sweet with sour and bitter is also important. Try adding dark leafy greens and spices like turmeric and ginger to your diet. In addition, consider your beverage of choice filtered water with a squeeze of lemon. To aid in digestion, try drinking mint or ginger tea and take bitters with each meal. These little tweaks can make a big difference in your overall health and wellbeing.

For a comprehensive list of strategies for killing cravings and treating the underlying causes of dysbiosis, contact me for a free consultation.

Soup Making 101

I had a great time making a variety of vegan soups this afternoon for my "Soup Making 101" class. Thank you to all who attended and to Kat Dargan for assisting! We enjoyed lots of warm and yummy comfort food.

Menu:

- Japanese Miso Soup with Immune Boosting Aromatic Herb Broth

- Rootsy Chowder with Toasted Spiced Pepitas

- Lemony Lentils with Collard Greens and Horseradish Dijon Crema

We started with some hands-on miso mixing which one of the attendees described as "meditative." Indeed. It's a nice way to relax before eating a meal.  I steeped some lemon balm, oregano, and thyme in the broth during the last minute to infuse essential oils that help boost the immune system.  

We also enjoyed layers of flavor from the lemony lentil soup that was topped with a horseradish Dijon crema. This added a creaminess when stirred into the soup. Everyone really enjoyed this combination.

Finally, we closed our meal with a root vegetable chowder made with carrot, parsnip, turnip, yam, potato, and onion. Root vegetables help "root" us and provide strength for the cold season ahead.  This delicious soup was topped with toasted spiced pipits for an added layer of taste and texture.

Everyone had a great time tasting delicious and healthy vegan food, observing the process, and enjoying the company of new friends.  I love getting feedback like this! 

"What amazing food... everything was perfect. My only comment is Bravo!"

"The education along with the prep tips make me think I can do this healthfully."

"The miso soup warmed my chest. Excellent presentation!"

"Lots of chopping to do, but I liked your easier methods."

"I loved the food!!! And seeing it prepared from start to finish." 

"I loved the hands-on experience and seeing different ways of preparing everyday foods." 

"It was delicious. Please do more!"

Seed Saving 101

How is your garden growing? If yours is anything like mine, you're thinking about saying goodbye to summer and beginning to plan ahead to next year's garden.  On the top of my list is saving seeds.

I've had a good run with several varieties of heirloom tomatoes, string beans, peppers, squash, and greens, and I'm already looking forward to starting them again in the spring. So I've been saving seeds.



Let the plants mature, then collect good sized fruits of tomatoes, squash, and peppers. Tomatoes and squash need to be thoroughly rinsed and dried before storing, while pepper seeds can easily be set out on a paper towel to dry.

 

The pods of string beans will swell up, turn brown, and begin to crack open when they're ready for harvesting. Mustard greens go to flower, then form pods which dry out and release tiny round seeds. The same is true of other greens such as lettuce and arugula.

In just a few minutes over the course of a few days, you will have seeds ready for planting next spring. Imagine how fun it will be to harvest free food all summer!  

You can learn more tips on saving seeds from Seed Savers Exchange.  

New England Women's Herb Conference

This weekend I was fortunate to be able to attend an herb conference with experts in the field of ethnobotany and plant medicine. This was the 30th annual New England Women's Herb Conference held at a camp in beautiful Hebron, NH.

Each year, for the past 30 years the New England Women’s Herbal Conference has brought together women, herbalists, healers, and plant lovers to share their wisdom of the herbs and natural healing. Though the emphasis is on women’s health, healing, and well being, the WHC is also a joyful celebration of women spirit and women’s wisdom, as well as a special time to honor Mother Nature.

In one workshop on flower essences, we learned the energetic properties of some native flowers, including this lovely borage flower. It's easily grown as an annual in New England, and its bright blue flowers make a pretty edible garnish on salads.

Its properties are strength during times of stress, particularly with major life change. That's why borage is known as the courage flower. So plant it in your garden for strength and resilience, and eat some when you need that little boost to move forward in your life.

The founder of the conference, Rosemary Gladstar, led an herb walk across campus where we learned plant stories about native species such as Dandelion, Self-heal, Japanese Knotweed, Goldenrod, Plantain, Lamb's Quarters, Phlox, Jewelweed, White Pine, Elderberry, and a hidden clump of Indian Pipe.

Deb Soule also led a fantastic workshop on designing a Sanctuary Garden: one that is a sanctuary for birds, beneficial insects, pollinators, and people. She runs the wonderful herbal apothecary Avena Botanicals in Rockport, ME. It was a true pleasure to hear her share her plant wisdom with us, including these lovely messages from Native American plant healers.

This was such a wonderful experience and I gained such a wealth of knowledge about the plant kingdom. I look forward to sharing it with students in my vegan cooking classes and presentations.