movewelldc – Page 19 – Move Well with Amy Rizzotto

May 19, 2013

Unleash Your Beast with Budokon® Yoga

I was first introduced to Budokon® Yoga back in the fall while in the early stages of my yoga teacher training program. One of my favorite teachers infused our normal sun salutations with a technique called the “rolling wave” and I was absolutely entranced by the graceful movement. I can be a complete klutz (some might say spaz) in my everyday life but when I practice Budokon® Yoga I feel like a prima ballerina. Long and lean, soft and strong.

Budokon® is all about circular transitions. You never stop as you progress from one posture to another. This constant movement means you have to be connected to your core and shoulder girdle (the muscles across your upper back and in between your shoulder blades) at all times. To practice the primary series is to be fully engaged in the muscular body, completely focused mentally and emotionally, and wholly committed to your breath work. For all you skeptics out there, believe me when I tell you I have never been stronger in my entire life.

Captivated by this movement art, I decided several months ago to pursue a Budokon® Yoga teaching certification immediately following my Vinyasa Power Yoga teacher training. Last weekend I traveled to the Utopian community of Doylestown in Bucks County, PA for a weekend of intensive training with an incredible family of yogis and martial artists. During our training I learned that in Japanese Bu means warrior, Do means way, and Kon means spirit. Thus, Budokon® literally means “the way of the warrior spirit.” This style of yoga does make you feel like an Amazon and/or ninja. Fierce and sneaky. It is also the most meditative yoga style I have experienced to date. The spinal rolling and circular transitions require complete presence. It is easy to get lost in the movement and walk out of a class feeling like you’ve just participated in a long meditation–except that your abs, glutes and shoulders will be screaming.

All classes begin with the “rolling wave”, which fires up your core and shoulder girdle and teaches your body how to smoothly transition from downward facing dog into countless other asanas without dragging your feet across the mat. It then progresses through several twisting, rolling, and balancing sections until reaching its climax: the animals. Above you can see me in preparation for a “leaping leopard,” where you spring from a deep squat turning 180 degrees around mid-air and landing back in your squat. This powerful plyometric move is just the beginning of a string of dynamic jumping feats of strength and agility. Believe you me, the animal section in no joke. If you don’t think yoga is aerobic or cardiovascular, think again. You will be panting like a panther after you make it through this section for the first few times, no exceptions no matter how fit you think you are.

I am proud to say that I survived the 10-hour training days in one piece minus a severely bruised toe, and that was from nailing my foot on the metal leg of a locker room bench–like I said before, I’m a klutz. I can’t wait to begin sharing this beautiful, strength-building practice with my students in DC. Speaking of (shameless plug!), I will be teaching a Budokon® Flow class at STROGA every Sunday at noon beginning June 2nd. Come ride the rolling wave with me this summer and get stronger than you’ve ever been before!

May 14, 2013

Honey Ginger Carrots and Kale

Carrots and kale deliver a one-two nutritional punch packed with anti-inflammatory properties and potent antioxidants. Inflammation is at the root of much that harms and hurts us as we age, affecting everything from the skin and joints to our cardiovascular health and risk of disease. Antioxidants are crucial internal warriors, fighting of damaging free radicals at the cellular level. Both veggies feature high concentrations of Vitamin A in the form of beta carotene, important for safeguarding those peepers, and Vitamin K, essential for bone health and blood clotting. Kale is also an excellent plant source of calcium, which is especially crucial for us ladies out there as we age.

This recipe makes for a great side dish to any meal. I served it alongside black rice cooked in green teach (antioxidant obsessed much?) and homemade, slow-cooker BBQ pork ribs.

Honey Ginger Carrots and Kale

What You’ll Need:

4 cups kale, chopped (thicker stems removed)
2 cups baby carrots, sliced thin
2 Tbs olive oil
2 Tbs coconut oil
2 1/2 Tbs raw honey
1 Tbs fresh lemon juice
1 inch fresh ginger, grated
2 Tbs toasted sesame seeds

How to Make It:

In a large skillet, melt oils with honey over low heat. Stir in grated ginger and lemon juice.
Stir in carrots and toss to coat. Increase heat to medium and cook 5 min until heated through.
Add kale and cook another 5-7 min, covered and stirring occasionally, until veggies are tender but still bright and al dente.
Add sesame seeds and remove from heat. Serve immediately.

May 9, 2013

Taking My Seat as a Yoga Teacher

I recently taught my first beginner’s yoga class and had the honor of being two students’ very first teacher. When I surveyed the class for first-timers and their two hands meekly rose into the air, I felt an immense simultaneous reaction of joy and responsibility. Throughout my certification journey, my mentor would come back time and again to the importance of “taking your seat” as a teacher and “holding the space” for your students. As a yoga teacher, I owe it to everyone who comes to one of my classes to show up and be present. This is never more important than when you are teaching those that are new to the practice.

It is such a rush to guide someone through their first Sun As and Bs, or watch them as they begin to understand how the power of their breath is all they need to go deeper into a posture. As I watched these two students throughout the class, I was elated and inspired to see the movement begin to make sense in their bodies. With my subtle hands-on adjustments and carefully chosen words, they quickly made the practice their own. The true reward was when one of my first-timers came up and gave me a huge hug at the end of class, thanking me for her introduction to the practice. I’m a complete sap so I nearly cried, but kept it together (holding the space) and simply radiated gratitude for her kind words.

While teaching new students definitely evokes an uplifting, I-love-what-I-do feeling, it can also be very intimidating. Yoga has been such a huge part of my life for the past decade that I want to ensure I do everything in my power to make it approachable for people. The last thing I would want is for someone to walk out of my class saying, “yoga was not for me.” I truly believe that yoga – in its many forms – is good for everybody and I want people to keep coming back and see how it can help them.

It is this simultaneous joy and responsibility that drives me to be better every day for my students. After all, they are trusting me with their bodies and, to a certain degree, overall well-being. I take this trust very seriously and feel oh-so lucky that I get to share something that incomparably nourishes me physically, mentally and emotionally with others.

Below are a few of the beautiful photos that my dear friend Leo Matsuo recently snapped of me on the National Mall, featuring hand-painted clothes by the lovely and talented Ashley Ann Bennett. At the time, I was so focused on my Fallen Angel that I didn’t notice the little girl watching me. I love these images because they serve as a reminder that being a teacher means…

…it is my job to challenge and inspire people to find their edge…

…it is my job to encourage people to find opening in places where walls are holding them back from their full potential, both as a yogi and a human being…

…and it is my job to remember that students are trusting in you as their teacher to serve as an example and leader for how to practice yoga with personal integrity, self-kindness (aka listening to your body) and a sense of adventure!

May 3, 2013

Add Yin to your Yang for a more balanced practice

Most of us in the West practice yoga to get long and lean, in addition to all of the mental and emotional benefits. This style of yoga–the kind that focuses on our muscles–is Yang Yoga. Yang Yoga is an important part of yoga and helps us get strong and healthy. There is, however, an important counterpart to Yang which has been dropped from most of our practices: Yin Yoga. Yin Yoga works the deeper tissues including our ligaments, joints, and fascia. In order to keep a balanced practice of strength and length, it’s important that we “cross-train” with Yin and Yang Yoga.

Yin Yoga is all about fewer postures with longer holds (think 5-7 solid minutes in pigeon). In a one hour flow, you might only get through 6 asanas with an opening meditation and closing shavasana. These long static holds combined with Ujjayi breathing (oceanic breath) allow you to slowly work into the deeper tissues of the body that get so tight from our day to day activities. At first the poses can be really intense, and you should listen closely to any messages your body might be sending to ease off, but you’ll be amazed where a steady, Ujjayi breathing pattern can take you. As the Yoga Sutra says, all asanas should be sthira and sukham, or practiced with steadiness and ease. This is certainly the case with Yin yoga. My personal mantras while practicing Yin are “Slow and Steady” or “Easy Goes It.” They help me find that sweet spot many of us yoga teachers refer to as your ‘edge’.

The best part about Yin Yoga is that it is incredibly portable and pragmatic. All you need is space to roll out your mat. No handstand kicks or side crows here. Many Yin asanas can be done while you’re chilling, reading a book or watching TV. Here’s a sample one-hour total body flow that you can do at home or (if you’re a jetsetter) in a hotel room:

(3 min) Meditation: Sit in a comfortable seated position, long spine. Close your eyes and bring your palms to rest lightly on the knees. Breathe deeply in and out through the nose, beginning to cultivate your Ujjayi breath. Try counting to 4 on the inhale, holding for 1 count, breathing out for 4 counts, and holding for 1 on empty before restarting the cycle.

Sphinx Pose — Source: realbeauty.com/health/fitness/sphinx-pose

(5 min) Sphinx: Lie on your stomach. Bring hands beside shoulders. Press into your palms, forearms parallel, lifting your chest up off the mat. Look down to make sure your elbows are directly under your shoulders. If this is too intense on the lower back walk your hands slightly forward. Keep your legs firmly planted and neck long.
(1 min) Full Swan (right knee forward): Also known as Pigeon in Yang Yoga. From Down Dog or Tabletop bring your right knee to your right wrist. Flex the right foot and move it as close to the left wrist as possible without discomfort. Distribute your weight equally between your hips and sit upright. Your hands can either press lightly into your right knee and ankle, fingertips to floor slightly in front of your hips, or on two blocks.
(3 min) Sleeping Swan: From Full Swan, walk your hands forward letting the torso and neck hang heavy. As gravity pulls you toward the floor try coming onto your forearms and eventually resting the chest on your right leg, forehead to mat.
(5 min) Shoelace (left knee on top): From Swan, walk your hands back to your hips and sit up tall. Swing your left leg around, bend the leg, and place it on top of your right leg, knees stacked toes pointing back. Slowly let your torso fold forward with every breath, draping over your legs.

Counter-pose: Lie on your back and windshield wiper your legs (30 sec-1 min), releasing the lower back.

(1 min) Full Swan (left knee forward): Also known as Pigeon in Yang Yoga. From Down Dog or Tabletop bring your left knee to your right wrist. Flex the left foot and move it as close to the right wrist as possible without discomfort. Distribute your weight equally between your hips and sit upright. Your hands can either press lightly into your right knee and ankle, fingertips to floor slightly in front of your hips, or on two blocks.
(3 min) Sleeping Swan: From Full Swan, walk your hands forward letting the torso and neck hang heavy. As gravity pulls you toward the floor try coming onto your forearms and eventually resting the chest on your left leg, forehead to mat.
(5 min) Shoelace (right knee on top): From Swan, walk your hands back to your hips and sit up tall. Swing your right leg around, bend the leg, and place it on top of your left leg, knees stacked toes pointing back. Slowly let your torso fold forward with every breath, draping over your legs.

Counter-pose: Lie on your back and windshield wiper your legs (30 sec-1 min), releasing the lower back.

(3 min) Straddle (folding forward, centered): Sit facing the long edge of your mat and spread your legs as wide as they’ll go. Flex your feet strongly and hinge forward from the hips, maintaining a flat back. If you can’t keep a long spine while folding forward keep your torso upright and breath into your hips, tilting them forward inch by inch with every breath. If you can fold forward no problem, work to bring the forearms and eventually chest to the floor.
(3 min) Straddle (folding over right leg):Sit up tall, legs spread wide. Inhale to lengthen the spine then exhale, twisting toward the right leg. Inhale, lengthen. Exhale fold over the right leg, reaching chin to shin and working to center the sternum over the knee cap. Reach for the toes, foot or ankle and use your arm strength to fold deeper.
(3 min) Straddle (folding over left leg): Sit up tall, legs spread wide. Inhale to lengthen the spine then exhale, twisting toward the left leg. Inhale, lengthen. Exhale fold over the left leg, reaching chin to shin and working to center the sternum over the knee cap. Reach for the toes, foot or ankle and use your arm strength to fold deeper.
(3 min) Bananasana (to the right): Lay flat on your back with legs together. Reach arms overhead and clasp hands or elbows. Ground into the mat with your booty and pull belly button to spine. Inch your feet and upper body to the right, arching like a banana. You should feel a nice side body stretch on the left side. If not, move your feet and clasped arms further to the right until you do.
(3 min) Bananasana (to the left): Lay flat on your back with legs together. Reach arms overhead and clasp hands or elbows. Ground into the mat with your booty and pull belly button to spine. Inch your feet and upper body to the left, arching like a banana. You should feel a nice side body stretch on the right side. If not, move your feet and clasped arms further to the left until you do.
(2 min) Reclining Twist w/ Eagle Legs (right side): Lay flat on your back and draw your knees in toward your chest. Wrap right leg over left, hooking your right foot inside the left ankle if possible. Open your your arms wide and keeping your shoulders grounded, let your legs sink to the left. Breathe into the right side body, middle back, and right hip. Come back to center and unwind the legs to switch sides.
(2 min) Reclining Twist w/ Eagle Legs (left side): Lay flat on your back and draw your knees in toward your chest. Wrap left leg over right, hooking your left foot inside the right ankle if possible. Open your your arms wide and keeping your shoulders grounded, let your legs sink to the right. Breathe into the left side body, middle back, and left hip. Come back to center and unwind the legs to switch sides.
(5-10 min) Shavasana: Lay flat on your back, legs straight and slightly apart or in reclining butterfly. Arms are by your side, a few inches separating them from the body. Close your eyes and melt into the floor. Let everything go, including your Ujjayi breath.

(Flow adapted from “The Complete Guide to Yin Yoga” by Bernie Clark)

Yin will change your practice for the better when practiced consistently. I highly recommend doing 30 min to an hour of Yin before you go to bed. It can be tough in the morning because we all wake up pretty stiff and need some time for the “fuzz” to loosen up.

April 25, 2013

MOARyoga Moves: Tripod Headstand

VIDEO HOW-TO: Wide-Legged Standing Forward Bend (Prasarita Padottanasana) to Tripod Headstand (Sirsasana II)

[wpvideo vt0E8RK4]

A note of caution: before attempting this, make sure you are practicing with an experienced teacher that you trust. This is an advanced move, involving lots of core strength and proper alignment to avoid injuring the neck. Don’t let the ego cloud your judgement here yogis.

HOW TO GET THERE:

Stand facing the long edge of your mat. Step or hop your feet 3 to 4 1/2 feet apart (play around to see what feels comfortable in your body). Look down and make sure your inner arches are parallel with feet ever-so-slightly pigeon-toed. Lift through the inner arches by drawing up from the inner ankles to the groin, and press the outer edges of your feet firmly into the mat. Engage your quads by lifting the knee caps. Place your hands on your hips, inhale deeply and lift your chest, spreading your collarbone wide.
Exhale and fold forward from the hip crease, keeping your back flat and spine long. With your chest about parallel to the floor, bring your hands to the mat, fingertips in line with your toes.
Breath deeply and with each exhalation, bend your elbows and lower your torso and head until you come into your full forward bend. Make sure don’t lose that flat back and long spine. If it’s in your practice, rest the crown of your head on the floor.
Press your palms firmly into the floor. If you have the flexibility to get your head to the mat, walk your hands back until your forearms are perpendicular to the floor and your upper arms parallel – creating a shelf with your arms. Make sure your arms are parallel to each other and widen the shoulder blades across the back.
Now for some levitation! Again, moving from Prasarita Padottanasana to Tripod Headstand is a very advanced move. Do not just flail and fly into this.
Draw in through your core, pulling belly button to spine and knitting your ribs together to engage the transverse abdominals. Shift your weight forward into the balls of your feet, until your hips come over and slightly past your ankles. You will begin to take some of your weight into the arms and crown of your head.
Engage your legs, pulling up through your groin and firing up the quads and inner and outer thighs. Using the power of your legs and strength of your core slowly pull legs up and over head, moving from an inverted wide-legged straddle to full tripod headstand. Spark your toes and keep your legs and abs engaged – this will help you find lightness and draw up and away from the neck and head. Hold for a few deeps breaths.
To come out, reverse your ascent and slowly lower legs into a wide-legged straddle then gently set them down on the mat (I like to focus on keeping my hips shifted forward on the descent because it keeps my core engaged and gives me the control I need to move slowly).
Now you’re back in prasarita padottanasana. Finish the move by lifting your head off the floor and coming into a flat-back position with your torso parallel to the mat – your arms will straighten but keep your palms and/or fingertips on the mat. With an inhalation, lift your hands to your hips, pull your tail bone down toward the floor, and raise the torso up.

You did it! That was some serious core work and involves a somewhat-scary weight shift. Playing around with the first five steps until you can comfortably get into a full forward fold. Once you’ve got that down, then go for it – but make sure that for your first few attempts you have an experienced yoga teacher or yogi friend nearby to make sure you got in and out of the asana properly.

April 17, 2013

Avoid the Travel Trap & Pack Your Snacks

If you have a job like mine where you travel regularly, it can be hard to maintain a healthy diet when it comes time to hit the road (or skies). You no longer have the guarantee of a refrigerator to store fresh food, a good grocery store to purchase fruits and veggies, or a stove to prepare your own meals. Most of the time you will be forced to eat out and make the best choices possible. One way to avoid ordering a massive meal every time you sit down is to bring along your own snacks. Keeping tasty and nutritious snacks on hand will help keep you satisfied in between meals so you don’t become blinded by hunger, throwing your normally healthy habits out the door. Below are some of my favorite snacks to pick up before a long plane ride (such as the one I’m on as you’re reading this) or a day of racing around to different meetings with no time for a break.

To honor spring and healthy, beautiful skin, I packed these tasty detoxifying snacks:

1. Pepitas: Also known as pumpkin seeds, pepitas are one of my go-tos for skin detox. Pumpkin seeds are packed with the beautifying mineral, zinc, and essential fatty acids including omegas 3, 6, and 9. They also help reduce inflammation in the body.

Go for the raw, unsalted variety to get all the benefits without any added down-sides.

2. Edamame Hummus w/ Baby Carrots and Radishes: Baby Carrots are plentiful in skin-beautifying Vitamin A in the form of beta-carotene. Vitamin A is found in many skin creams and treatments in the form of retinol, but ingesting it is still the best way to get that glow from the inside out. Radishes are high in sulfur, silicon, and Vitamin C, which work together to boost collagen, strengthen skin, and stimulate the circulatory system. And Edamame Hummus from Trader Joe’s? Well that’s just darn tasty.

3. KIND Bars: I love KIND Bars because they are gluten-free, and most varieties are also wheat- and dairy-free. They are non-GMO, have simple and natural ingredients, and boast at least 5g of dietary fiber (approximately 20% of your RDA). They are delicious and more satisfying than chalky protein bars with a million ingredients.

So before your next trip, stock up on the good stuff and arrive at your destination feeling a heck of a lot better than if you’d gone for that blueberry muffin or five-dollar foot-long.

April 11, 2013

Cherry Cashew Power Bites

If you’re like me and you’re always on the go, it can get hard to eat three healthy meals a day let alone snacks. Healthy eating takes planning. To help you incorporate more whole foods into your busy lifestyle I’ve come up with an easy snack recipe that you can make on the weekend, store in the fridge and enjoy for the next 10 days.

These Cherry Cashew Power Bites are perfect for pre-workout fuel because they’re a balanced combination of fat/protein/carbs that will keep you energized but not overly full (which can detract from the task at hand). Every ingredient is a whole food that your grandma would recognize. Best of all, there’s no added sugar so you don’t run the risk of a glycemic spike and resulting crash.

If you’re not a fan of dried cherries, opt for dried mango or wild blueberries–just make sure they are unsweetened and unsulphured.

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CHERRY CASHEW POWER BITES

What You’ll Need:

2/3 cup raw cashews
1 cup dried dark cherries (unsweetened)
½ cup unsweetened shredded coconut, plus more for garnish
seeds of 1 vanilla bean
1/2 tbs lime zest
1/4 tsp sea salt
1/4 tsp turmeric (optional)
1/4 tsp chili powder (optional)

How to Make Them:

1. Soak cashews for 3-4 hours. Drain and rinse.
2. Soak cherries for 20-30 minutes until slightly softened and plump.

3. Combine all ingredients in a food processor and pulse until a sticky dough is formed.

4. Use a teaspoon to spoon out enough to make a 1″ ball. Squeeze the dough in your palm to bring it together and roll between your palms until you get a nice ball.
5. Roll in shredded coconut to coat.

Recipe makes approximately 20 power bites. Store in the fridge for up to 2 weeks.

At approximately 110 calories per ball. I like to snack on one or two of these 30 minutes to an hour before I workout. They give me the energy my body needs to move and play but don’t weigh me down.

April 5, 2013

Turmeric and Thyme Baked Potato Chips

If you follow health news, you’ve probably been inundated by now with revived exuberance for the Mediterranean diet [exhibit A, B and C]. Last month the New York Times reported, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals.” The study yielding these impressive results was even cut short because the results were so decisive that researchers found it unethical to continue.

To me, this diet just plain makes sense. Why? Because it’s not really a diet, it’s a lifestyle, and one that is pretty easy to maintain. Unlike other diets, the Mediterranean diet is not very restrictive and has a vast array of menu options to keep you interested and satisfied for the long haul. I would, however, add whole grains into the mix as they’re an important part of a well-balanced diet. Additionally, I encourage anyone without a lactose allergy to fit in some low-to-no fat dairy products. This is especially important for women as we need anywhere from 1,000 to 1,200 milligrams of calcium each day.

The bottom line for a healthy heart and happy stomach: pick up some good olive oil, lay off the red meat (for the most part), enjoy some delicious salmon with a side of asparagus, and grab yourself a glass of wine. I think I could get used to this kind of lifestyle.

And finally, in the spirit of the Mediterranean diet, here is a great snack and/or appetizer recipe for you to try. Buon appetito!

Turmeric & Thyme Baked Potato Chips

What You’ll Need:

2 tbs olive oil
1 tsp ground turmeric
1 tsp dried thyme leaves
1/2 – 1 tsp sea salt
1/4 – 1/2 tsp ground cayenne
6-8 organic red-skinned potatoes (each about the size of two golf balls)

How to Make Them:

Pre-heat oven to 400°F
Slice potatoes 1/8″ or slightly thinner on a mandoline.
Toss potatoes with all other ingredients in a large bowl.
Arrange slices in a single layer on a cooling rack set atop a baking sheet (this allows air to crisp the chips 360°)
Bake for 20 min, flip, then bake another 20 min.

[Serves 6-8 as an appetizer; approx 160 cal per person]

I like to pair them with Trader Joe’s Cowboy Caviar or a nice mixed olive tapenade. These would make a great app for any dinner party, potluck or tailgate.

April 2, 2013

Q&A: Dairy vs. Non-Dairy Milk, The Calcium Showdown

tea_blog_milk-nondairy005-300x187 — Source: English Tea Blog by A.C. Cargill

A good friend of mine, recently got in touch to say she loved my Greenie recipes but was used to making her morning smoothies with skim milk or Greek yogurt. What follows is the a little MOARyoga Q&A and the first in an ongoing series of Nutrition FAQs that will appear on my blog over time. Let the edification begin!

(Q): Is almond milk or rice milk healthier than skim milk? And is there still calcium in those?

(A): I prefer almond milk and almond milk yogurt due to my dairy allergy.

Soy and rice milk are also common alternatives used in smoothies. I like almond milk because it has less calories and more vitamin E than the others. Plus, given the debate surrounding the pros and cons of soy products, I tend to steer clear of soy milk.

In terms of calcium, our RDA (that’s “recommended daily allowance” in nutrition vernacular) is between 1000-1300 mg. Here’s a little breakdown per 8 oz serving:

Skim milk: 300 mg
Soy milk: 50 mg
Almond milk: 2 mg
Rice milk: 1 mg

On its own, milk is clearly the winner when it comes to being a natural source of dietary calcium, so if it agrees with your system I say stick to skim or 1% milk (just be sure it is fortified with Vitamin D which your body needs in order to absorb this important mineral). If you’re trying to cut back on calories, fortified almond milk is the way to go because it will save you about 50 calories per serving. Whether you’re watching your calories or you suffer from lactose-intolerance like myself, after fortification cow, soy, almond and rice milk are pretty much equivalent to milk (and sometimes surpass it) in calcium and vitamin D concentrations, delivering about 30% of your daily need for calcium and 25-45% of vitamin D per serving. Just make sure you shake the carton because these fortified nutrients tend to settle at the bottom (precipitation).

I’m a fan of Almond Breeze and Silk‘s PureAlmond unsweetened vanilla almond milks. Most brands will come in both the small, rectangular cartons (which are not refrigerated in grocery stores but need to be once opened) and the bigger pour cartons that should be available in your grocer’s dairy section.

If you have a question you’d like to submit for a future MOARyoga Q&A post, contact me at [email protected]. I’d love to hear from you!

March 28, 2013

Soba Noodle Stir-Fry w/ Sirloin, Shiitake Mushrooms & Goji Berries

Goji berries are a Himalayan superfood used for 6,000 years by herbalists in China, Tibet and India to safeguard the liver, prevent macular degeneration, improve sexual function and fertility, boost the immune system, increase circulation, and promote a long and happy life. These lofty health claims are rooted in facts. These sweet/tart berries are rich in antioxidants, particularly the carotenoids beta-carotene and zeaxanthin. Zeaxanthin helps protect your eye’s retina by absorbing blue light and may decrease the risk of developing age-related macular degeneration (AMD), the leading cause of vision loss and blindness in people over 65.

Also known as wolf berries, goji berries are my new favorite ingredient to add to salads (a great addition to my Sweet Sesame Raw Kale Salad), smoothies, and stir-frys. Speaking of, I recently tried them in a Soba Noodle Stir-Fry featuring sirloin strips, shiitake mushrooms, green swiss chard and carrots. They provided a delicious tangy, sweet surprise to an otherwise straight foreword stir-fry.

What You’ll Need:

6 oz buckwheat soba noodles
1 tbs grapeseed oil
1 cup green onions (thinly sliced)
6 oz sirloin steak (cut into thin strips – against the grain)
2 cups shiitake mushroom caps (sliced)
2 garlic cloves (minced)
2 cups green swiss chard (washed)
2 tbs rice vinegar
1 tbs fresh lime juice
3 tbs low sodium soy sauce
1 tbs peeled fresh ginger (grated)
1 tbs Frank’s Red Hot sauce (or Sriracha)
1 tbs sesame oil (separate from first)
1/4 tsp salt
2 tsps toasted sesame seeds

How to Make It:

Cook noodles according to package directions (no need for salt or oil here). Drain and rinse under cold water.
Combine rice vinegar, lime juice, soy sauce, fresh ginger, and Frank’s Red Hot in a small bowl, stirring with a whisk. Set aside.
Heat grapeseed oil in a large skillet over high heat. Add onions and stir-fry 1 min. Add carrots and stir-fry another 2 min. Add mushrooms and garlic, stir-fry 1 minute. Add swiss chard and stir-fry 2-3 min until greens wilt.
Move veggies to the periphery of the pan. Season your sirloin strips with a little salt and pepper then add them to the center of the skillet. Cook for 2 min (sliced thin, your sirloin will cook fast over high heat so be careful not to overdo it).
Add vinegar mixture to steak mixture, cooking and stirring constantly for 1 min. Stir in noodles, sesame oil, and salt; cook for 1-2 min until noodles are thoroughly heated. Sprinkle with sesame seeds and serve immediately.