Eating Well On-The- Go

One of the keys to living well is always being prepared with healthy snacks, drinks and food. Try this delicious and nutritious homemade energy bar.

1 cup dates, fresh or soaked
1/4 cup cranberries
1/4 cup walnuts
1/4 cup un-hulled sesame seeds
1/4 cup almonds
1/2 tsp lemon zest

Process all the above in a food processor. Place energy bars in a square dish and refrigerate or place in freezer.

Be creative and experiment with adding other ingredients that you love such as: other nuts and seeds, dried fruit, superfood powders etc.

These bars are great 45 minutes after a long bike ride or any intense workout.


ENJOY and Be Well, Kelly

Spring Detox

Spring Detox

Spring is here which means its time to give your body and mind a fresh start with a detox or cleanse. Detoxing is just another word for cleansing. The aims of a detox program are to increase the efficiency of the digestive system and to stimulate the other parts of the body that are responsible for cleansing and elimination. Used sensibly and occasionally, detox regimes are invaluable in promoting and sustaining good health.

Some of the benefits of detoxing include:

Improved Appearance

Better Health

Restful Sleep

Improved Mood

Inner Harmony

Weight Loss

Here are my three top tips for detoxing:

-Drink lots of healthy liquids to flush out the body while pouring in nutrients.

-Eat foods high in fiber to keep your GI tract fit.

-Eat foods that energize cleansing enzymes in the liver. The liver is your body's built-in detox center.

Include the following detox foods in your daily food program:

The top 10:

1. Green leafy vegetables Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.
2. Lemons You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that's easily flushed away.
3. Watercress Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.
4. Garlic Add it to everything -- salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out junk.
5. Green tea This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.
6. Broccoli sprouts Get 'em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.
7. Sesame seeds They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that's a staple of Asian cooking.
8. Cabbage There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Kale Coleslaw, anyone?
9. Psyllium A plant that's rich in soluble fiber, like oat bran, but more versatile. It mops up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon.
10. Fruits, fruits, fruits They're full of almost all the good things above: vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.

Call or email Bradley Wellness, LLC to learn more about customized detox programs. 202-320-5025, www.bradleywellness.com (our new website will launch in one-two weeks)

Be Well, Kelly

The Gym

It has been 4 weeks since having Owen William Bradley and I'm feeling energized. My intention is to challenge my body and mind with new workouts. i'm experimenting with what works and what makes me feel good. I've been going to a Vinyasa Flow Yoga class at Try Yoga and then going to the gym for cardio and dynamic conditioning everyday- yes i tend to take things to the extreme. i'm loving it. i've been away from the gym for years and truly never thought i would return to "gym workouts". When i first reentered the gym i had a negative feeling. I believe that many people who go to the gym are mindlessly going through their exercise routine while watching TV or listening to random music and don't get optimal results. I feel that the overload of stimulation at the gym takes people away from what they are doing which often results in injuries.
To my surprise i'm now loving the gym. By bringing the mind/body connection to the gym, being mindful about everything i do and turning inward my gym experience has been fabulous. I now have an amazing positive energized feeling every time i enter the gym. i still use the elliptical, arc trainer, treadmill and various pieces of equipment but i'm focused on the preciseness of each movement, my breath, posture, lengthening the spine, fluid movements and challenging myself. I'm focused and engaged in what i'm doing. i'm bringing all the knowledge i gained through my yoga, pilates, gyrotonic exercise training and life to the gym. this combination is a new challenge for my mind and body and i'm loving it.
i challenge you to reexamine your workouts and connect with your mind and body in all forms of exercise.

move well, kelly

Affiliate for Natural Zing

hi everyone,

i just became an affiliate for natural zing. Natural Zing is a fabulous natural specialty food distributor. they sell many raw living food products and equipment and they are my primary source when i need supplies for myself and for clients and patients. the best thing is that they are also a local company and extremely organized and dependable.

please check them out and use this link which will show them that i referred you to the site which will give me credit. call or email me if you have any questions on specific products etc. i would be happy to help you. we are in the process of building my on-line store which will include a section specifically for natural zing products that i recommend.

http://www.naturalzing.com/idevaffiliate/idevaffiliate.php?id=1075

be well & live green, kelly

Nourishing New Moms

As of this thursday my new born will be three weeks old. As i experience the life of a new mom again i am reminded of the importance of taking care of myself. If i'm not feeling well and energetic i'm not going to be the best parent that i can be. so my advice to all new moms is to be sure to do something for yourself everyday. do many things for yourself everyday if you can. i returned to the gym last week but what i realize is that the "gym" does not satisfy me as much as my yoga classes. with two kids i have to pick and choose my adventures everyday. so i've decided to schedule in a yoga class everyday. i had previously thought, "i wish i could go to a yoga class everyday." Well- now i can and i plan to keep this in my schedule as long as i want. my yoga classes are where i just feel alive, energetic, balanced and focused. starting the day looking inward and being mindful about how you feel is amazing. i'm so excited to wake up everyday knowing that i get to practice my yoga with a group of like-minded people.

with the change of seasons approaching make it a priority to get out and do your cardiovascular exercise outside in nature. this is my intention for all nice days. i love being out in nature and i want to get back to biking and hiking and will take the boys with me. this will allow me to get my cardiovascular exercise in, spend time with my boys and benefit from nature.

another key for new moms is to get out and socialize. with limited time for socializing you want to be sure to spend time with the people who matter most and who truly make you and your life better. this is a time in your life to take a good look at your friends, colleagues etc and decide who you want to truly be a part of your life and who is not worth your time and energy. it may sound harsh but it is true.

i also urge new moms to use your time wisely. when you are not feeding the baby or tending to the older kids make a list of your priorities and be sure to use your spare time to only do the things that really matter to you. for instance when you are nursing instead of watching tv or doing something mindless use this time to read a book that you've been wanting to read, meditate, practice deep breathing or call an old friend to catch up. when the baby goes down for a nap you can take a nap too, give yourself an at-home facial or organize your closet (if this is something you enjoy). i love organizing and getting rid of the old and only keeping what i truly need. be sure to give all old stuff to organizations that will re-use it.

more tips for new moms to come in the future.

be well and live green, kelly

Thriving with Change

hi everyone,

as i welcome my new little boy into this world i can't help but think about the many changes that i have experienced over the past few years. being able to adapt and thrive with change is one key to living well. we all experience change- some good some bad. the key is being able to look at change as an opportunity to better yourself and your life.

owen william bradley was born on february 10th at 6:28am. we are both doing well. he is a healthy glowing baby and i'm a glowing mother. i look at this time in my life as not only a great opportunity to bond with owen and continue to bond with mason but to rejuvenate myself in mind, body and spirit. it is a time to reassess and create new daily rituals that fit my life and goals now.

today was my first day back to the gym since having owen. it felt fabulous!!!! i felt a renewed sense of energy and enthusiasm. i love focusing on the mind/body connection any time i'm doing movement. it helps me connect with each and every part of my body. i look forward to getting back to my yoga classes this weekend too. i feel like i'm back in action. i want to be a strong vibrant woman for myself, my kids and family. taking care of myself helps me take care of my family the best i can.

in regards to food i'm nourishing myself and owen with the healthiest food in the world. a sample day includes:
waking
water with raw whole food supplements: pre/post natal, b-complex, probiotic
2 shots of E-3 live
1 shot herbal iron
apple
green juice: celery, cucumber, apple, kale, romaine, spinach, chard, lemon
romaine wrap and raw veggies: carrots, red pepper, celery, sprouts, cucumbers
raw fermented sauerkraut and lydia's organic dehydrated crackers (nuts, seeds, veggies)
energy soup: red pepper, tomato, zucchini, cilantro, garlic, nori, kelp, sprouts, seasonings, avocado and more
coconut water (with green powder)
oranges, pear or papaya (when i get hungry late at night during an owen feeding)

my website designer and i are in the process of completing my new and improved website. i predict it will be done in 4 weeks. we are working on the store part of the site now. i love the creative process that goes into developing a website. check in at www.bradleywellness.com in a few weeks to see the new site. i've been working on many new and exciting workshops and classes to share with everyone in 2009.

try this simple, delicious and nutritious recipe:

Cream of Spinach Soup

Ingredients:

1½ cup Spinach
2 cup Water
½ A Small Zucchini, Peeled
½ A Tomato
¼ cup Hemp Seeds
¼ cup Sunflower Seeds
1 tablespoon Nutritional Yeast, optional and not raw
½ teaspoon Garlic, or more if desired, Diced
½ teaspoon Salt
1 dash Black Pepper
1 teaspoon Onion, Diced

Preparation:

Throw spinach in the blender with water, sunflower seeds and hemp seeds. Blend until smooth. Then add the remaining ingredients and blend for a long time until very smooth and slightly warm. If you want to warm it more you can place it in a pot on the stove and lightly heat (do not heat over 118 degrees).

Nutrition Information:

This soup is a nutritional powerhouse. Spinach is high in calcium but it is also contains oxalates (oxalic acid) which block the calcium from being absorbed. Cooking spinach actually reduces its oxalate content. Before adding the spinach to this recipe you can boil or steam the spinach. If you want to eat spinach for the calcium benefits but want it raw choose baby spinach which has a lower oxalate content compared to mature spinach. Spinach is also an excellent plant-based source of iron that in comparison to meat sources is low in calories and virtually fat-free. Spinach is also a rich source of phytonutrients. Hemp seeds have an excellent fatty acid profile and protein content including all the essential amino acids. Hemp seed’s fatty acid ratio is 3:1 (omega 6’s : omega 3’s). This exceeds the target ratio which is 4:1 (omega 6’s : omega 3’s). Most western diets have a fatty acid profile of 10:1 which is far too rich in omega 6’s and deficient in omega 3’s. This imbalance is a co-factor in a wide-range of common illnesses including cardiovascular disease, diabetes, arthritis, mood and skin disorders and more.

ENJOY!!!

Happy New Year

Happy New Year Everyone,

I'm in the process of totally reconstructing my website, blog, company etc. so please continue to check in over the next couple of months. The new site should be up in 8-10 weeks but you never know with technology. The new site and structure will provide you with a more user-friendly website that includes all the upcoming workshops and events. As many of you know i'm also 8 months pregnant so i will be taking some time off. when i return i will be doing more and more workshops and classes to provide as many people as i can with the health and wellness information that everyone wants and needs.

Enjoy the following two fabulous warming recipes during the cold winter days and nights. just remember to not heat them over 118 degrees to preserve the nutrients and enzymes.

Healthy Hot Carob or Cacao

Ingredients:

1 cup almond milk
1 or 2 teaspoon raw almond butter (makes it creamy)
honey or agave nectar to taste (about a teaspoon)
1 tbsp raw carob or cacao powder
1 thin slice of fresh ginger, chopped (optional)
1 pinch of cinnamon
1 pinch of grated nutmeg
1 dash of cayenne pepper (optional)

Place all ingredients in a blender and blend until frothy. Place in pot on stove and warm lightly.

Curried Carrot Avocado Soup

Ingredients:

6 carrots, chopped
1½ avocado
2 cup water
3 clove garlic
1 teaspoon powdered ginger or 3 teaspoons ginger juice
1 small lemon, juiced
2 teaspoon curry powder
½ teaspoon cumin
pinch cayenne pepper
celtic sea salt and pepper, to taste

Preparation: Toss all ingredients in blender and blend until smooth. Place in pot on stove and lightly warm (do not heat above 118 degrees or else the vitamin and mineral content will decrease and the enzyme content will decrease). For a pretty finish, sprinkle with curry powder.

During the cold days of winter you want to warm your body from the inside out. This soup will help you feel warm and cozy on those cold winter nights. Curry is made up of a variety of warming spices so I always add more curry powder than what I have listed on the recipe. You can also experiment with adding a dash of onion powder and garlic powder which I feel enhances the flavor of the soup. I add texture to this soup by adding a few slices of avocado on top or sprinkles of sea vegetables such as kelp, dulse or nori. Add a sprinkle of hemp, flax, pumpkin seeds or sunflower seeds for a little added crunch.

This soup will not only warm you it will provide you with an abundance of nutrients to keep those winter time colds away.