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May 27, 2016

Rosemary Shrimp Skewers with Arugula and White Bean Salad

  • 3 tablespoons plus 1 teaspoon extra virgin olive oil
  • 3 tablespoons plus 2 teaspoons fresh lemon juice
  • 3 garlic cloves, smashed
  • 2 teaspoons minced fresh rosemary
  • 3/4 teaspoon salt
  • 1/4 teaspoon plus 1/8 teaspoon black pepper
  • 1 1/2 pounds extra-large shrimp, shelled and cleaned, tails on
  • Nonstick cooking spray
  • 1 small garlic clove, minced
  • 1 5-ounce package baby arugula
  • 1 15-ounce can cannellini beans, rinsed and drained
  • 1/2 small red onion, thinly sliced

  • Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, the rosemary, 1/2 teaspoon of the salt, and 1/4 teaspoon of the black pepper in a medium bowl. Add the shrimp; toss well. Cover and refrigerate 15 minutes.
  • Heat a grill to medium-high. Thread shrimp on skewers (if they're wooden, soak in water 30 minutes prior to grilling) and discard marinade. Lightly mist grill with cooking spray. Grill shrimp until just cooked through, about 2 minutes per side.
  • Combine the minced garlic and remaining olive oil, lemon juice, salt, and black pepper in a large bowl. Add the arugula, beans, and onion; toss to combine.
  • Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

May 26, 2016

Grilled Pineapple with Jalapeños and Sweet Onion

Ingredients (yields one salad)
  • 1 slice fresh pineapple, half-inch thick, husked removed
  • 1 slice sweet onion, half-inch thick, skin removed
  • 2 Jalapeños, slice in half, seeds removed
  • 1 tsp olive oil (plus more for brushing)
  • 1/2 cup wheat berries or brown rice
  • 2 cup fresh arugula
  • Balsamic vinegar 

  • Preheat the grill or light the coals. Inside the house, prepare the pineapple, onion and jalapeños, brush each with olive oil, and set aside on a plate. Then, in a large bowl, toss the wheat berries and arugula with 1 teaspoon olive oil.
  • Now head outside with the plate of prepped pineapple, onion and peppers. Once the grill is hot, use tongs to arrange them on the grate. Cook over direct heat 5-10 minutes per side, or until colored to your liking. The peppers will finish first. As foods finish, return them to the plate.
  • Inside, lay the juicy grilled foods over the arugula mixture. Season with salt and pepper to taste, and a dash of balsamic vinegar. Serve with knife and fork.
Recipe from by Lizzie Diehl, Bastyr University student

May 24, 2016

Red Quinoa Chipotle Lime Salad

Ingredients (organic always preferred)
  • ¼ pounds red quinoa
  • 1/2 cup fresh lime juice
  • ¼ tablespoons chipotle sauce (use sauce only, add chipotle for more heat)
  • 1/2 cup extra-virgin olive oil
  • 1/2 tablespoon salt
  • ¾ bunch scallions, thinly sliced 
  • 1 bunch fresh cilantro, chopped
  • ¾ cups roasted corn
  • 3 Roma tomatoes, diced
  • ½ avocados, diced
  • Juice from one lime (to coat avocado)


  • Slowly whisk olive oil into lime juice and adobo sauce until well-blended
  • Add salt
  • Add chipotle lime dressing to quinoa and mix well
  • Stir in remaining ingredients and mix well
  • Serve Chilled

May 13, 2016

7 Tips to Keeping Your Skin Healthy

  1. Watch your environment- limit exposure to household toxins such as cleaning products, BPA, toxins in cosmetics and sun exposure (buy sunscreens with zinc oxide and/or titanium dioxide, these are the best protection from harmful rays).
  2. Enhance your digestion- the body must have a way to eliminate toxins. If you do not have regular digestion your body is unable to do this, try eating more fiber or a daily probiotic to align your body's digestive tract.
  3. Allow your body to detoxify- the last newsletter focused on detoxification, so I urge you to glance back on that for detox tips.
  4. Modulate your immune response- The best thing you can do for your immune system is adding a quality multi-vitamin and omega-3. Read about the benefits here!
  5. Balance your blood sugar- the best way to do this is by avoiding sugar as much as possible, this also includes fruit juices, honey, agave, rice syrup and corn syrup.
  6. Keep your hormones balanced- eating well, keeping stress levels down and exercising 3-5 times a week can really keep you balanced.
  7. Boost your nutrients-eliminate all processed foods and choose whole, organic foods.

Healthy Camp Foods

The snow is melting, the air is becoming warmer and the days are growing longer, without a doubt camping season is right around the corner. While it seems like hot dogs and hamburgers are the easiest option for weekends spent in the woods, there are tons of healthy, easy options to bring along camping! A lot of food options will vary on whether you can pack a cooler or not. If you are car camping and can pack a cooler then your options are almost endless. If you are backpacking, your options aren’t as extensive but not to worry we’ve got you covered!

For breakfast if using a cooler, I love scrambled eggs with peppers, mushrooms, onions and garlic. You can purchase an egg holder, to prevent eggs from breaking for under five dollars at your local grocery store. If you have a cooking grate and a skillet (or camp stove) you can cook just about anything you can cook at home while camping. Another car camping breakfast favorite is breakfast quinoa tacos. Add a whole wheat tortilla, salsa, eggs and quinoa (maybe left over from the night before) and a protein packed breakfast is waiting for you! If I am without a cooler oatmeal is my go to. Quaker sells organic oats already individualized. Just add boiled water and you are set. I like to add nut butter for protein. I often keep hemp seeds, chia seeds and goji berries in a zip lock to add to my morning oatmeal. Bringing a small spice rack along can really improve on the flavor- cinnamon for the oatmeal! If you have some extra time on your hands before your trip, the yummylife does a great DIY oatmeal.

Snacks are must when camping, Nuts and nut betters are a great way to pack the protein. When hiking I do not get very hungry, nuts are an easy way to get some quick fuel without a heavy meal. Other easy snacks to bring along whether it's camping, hiking or traveling are fresh fruit, chopped vegetables, hummus with celery and carrots as well as whole grain or nut crackers and healthy energy bars (look for low sugar and a short list of healthy ingredients).Wild albacore tuna in a pouch with crackers is a very easy, delicious and protein packed option to bring along camping.

For dinner, I love to do a good stew. Precook the rice or quinoa at home, bring it along in a zip lock bag and bring an assortment of vegetables. Adding everything to a pot with vegetable broth or water (water may be the easiest when backpacking, as you can just filter this from your water source instead of carrying it in), let simmer, and in just a short time a delicious stew is made. This is also when the spice rack comes in handy to season the stew. Another great option is freezing left overs at home, think rice and veggies, and letting them thaw while camping.

Article by Danielle Fernandez

Growing Your Own Food

Spring is in the air! Soon our days will be longer giving us much more time to enjoy outdoor activities after work. One of the healthiest hobbies you can develop is growing your own food. If you do not have a yard available for gardening do a little research on how to become involved in your community garden. In the Vail Valley, community gardens can be found in West Vail, Minturn, Eagle-Vail, Avon and Eagle. Community gardens are a great way to meet people in your town and also a great way for beginners to get involved in the gardening process.

The first step to take is figuring out which zone you are in, Vail Valley is zone 4, but the growing season in West Vail and the growing season in Eagle are still different by a few weeks. It is important to pay attention to the weather before planting. Another important factor to think about before planting is the slope of where you will be planting. Some North facing slopes do not receive any sunlight, be sure the land you have picked will be suitable for growing. Now you have your perfect plot, but before you plant, do not forget about the importance of healthy soil. Most mountainous soil is very alkaline, too alkaline for plants to grow. Adding organic materials to your soil will adjust the PH level of the soil. The best way to do this is by starting your own compost, Lori Russell has a fantastic article about how to start your own compost here.

In our Colorado climate, compost can take 6 months to a year to grow, since bacteria only forms in heat. Start your compost now, but you may want to go to your local garden center to purchase organic compost to get you started. You've got the space and the soil, now let's get started on the seeds! With a relatively short growing period, it is best to choose seeds with the shortest "days-to-maturity." Leafy greens and root vegetables are the best choice for high altitude gardens. Since the growing season is not very long in the valley, a good idea is to begin growing your plants in a pot at home if you have indoor space with lots of sunlight, then transplanting them when the time is appropriate, usually Memorial Day weekend.

With mountains, come animals, planting lavender in your garden will not only bring a beautiful smell to your garden but it will keep deer away. Lavender oil will work too and chili oil. Many places offer gardening classes, CMC in Edwards will be hosting a series of Gardening at Altitude classes towards the end of May.

Article by Danielle Fernandez

May 6, 2016

Mango Gazpacho


  • 2 cups diced fresh mangos 
  • 2 cups freshly squeezed orange juice
  • 1 cup chopped cucumber, peeled and seeded
  • 1 small red bell pepper, seeded and chopped
  • 2 garlic cloves, minced
  • 1 small jalapeño, seeded and minced
  • 3 Tablespoons fresh lime juice
  • 2 Tablespoons chopped fresh cilantro (basil or mint would be good as well)
  • 1 to 2 Tablespoons olive oil
  • 1 teaspoon onion powder
  • Himalayan sea salt and freshly ground black pepper
  • Red onion, chopped for garnish
  • Avocado, sliced for garnish

  • Reserve a small amount of the mango, cucumber, red pepper and cilantro for garnish.
  • Process the remaining ingredients in a blender until smooth and creamy. Taste and adjust with salt and pepper as needed.
  • Refrigerate until ready to serve.
  • Pour into bowls and garnish.

May 2, 2016

Skin Care for Life

Factors in aging:  Heredity/Genetics, Environmental, Natural Physiology of the Body
Factor we can control the most:  Environmental

The number one cause of aging is SUN DAMAGE

Internal nutrients:

  • Multi-Vitamin- nutrients such as zinc, selenium, and Vit E have a particular affinity for the skin, anti-aging and cancer protective.
  • Green tea- reduces skin cancer risk.
  • CoQ10- many people diagnosed with melanoma are found to have deficient levels of CoQ10.
  • Hyaluronic acid- both internally and externally, it naturally occurs in the body to retain fluid and water as a natural hydrator.  It also stimulates collagen renewal thus decreasing wrinkles.
  • Omega 3 oils- hydration from the inside out, anti-inflammatory.
  • Don’t forget the Vitamin D!!!
 External nutrients:  Top 3 Skin care products to maintain healthy skin at all ages.
  • Sunscreen- with UVA and UVB protection.  Zinc oxide and Titanium Dioxide offer the best protection from harmful rays and are not carcinogenic. Avoid sunscreens with oxybenzone, parabens or phtalates.
  • Topical anti-oxidants- green tea, vitamin C, vitamin E.
  • Retin-A- natural exfoliate.

Allergy Prevention Tips

Our environment is loaded with potential allergy triggers. While avoiding the outdoors entirely in the springtime is not feasible, one should aim to limit exposure to pollen and other common airborne triggers (e.g. tobacco smoke) as much as possible. The following tips will help you reduce your exposure significantly:

ü  Wash off pollen from hands & other exposed areas during peak allergy seasons.
ü  Keep windows and doors closed during high pollen count times and stay inside on the driest, windiest days to minimize exposure to seasonal allergens.
ü  Use high-particulate air (HEPA) filters inside to reduce most airborne contaminants, especially in bedroom locations.
ü  In humid areas, use a dehumidifier to limit mold growth.
ü  Buy allergy-proof bedding, including mattress and pillow case covers, to reduce allergy symptoms, and regularly wash sheets, blankets, and pillow cases in hot water.
ü  Stuffed animals and real animals alike can contribute to allergic rhinitis, so wash them frequently.
ü  Consider removing carpeting in bedrooms or use area rugs that can be cleaned regularly.
ü  Vacuum all carpets and floor surfaces weekly with a HEPA-filter equipped appliance.
ü  Remove shoes at the front door when entering the house to limit tracking on contaminants and potentials irritants throughout the home.
ü  Limit lawn-mowing and other gardening activities at peak allergy times; avoid use of chemical pesticides and outdoor products.
ü  Use environmentally – and health-safe household cleaners.
ü  Eat healthy, whole organic foods with plenty of anti-inflammatory antioxidants.
ü  Avoid use of herbal products and food that can cross react with seasonal allergens; for some people this may include Echinacea species and certain fruits and vegetables (this is known as oral allergy syndrome).
ü  To prevent allergic disease in babies, consider perinatal avoidance of known food allergens, especially if there is a family history of atopic disease; breastfeeding is known to be protective as well.
ü  Ty a saline rinse device called a neti pot to clear pollen from the nasal cavities. Even children as young as 2 years old can be taught how to use one.
ü  Look into using specific natural health product supplements, like probiotics and essential fatty acids, which may lower your risk of developing allergies.
ü  Think about taking up a stress-coping technique, like yoga or meditation.

Raspberry Vanilla Bean Jam with Chia Seed


  • 1 1/2 cup of raspberries 
  • 1/4 cup of water (if using fresh berries)
  • 3 Tbsp chia seeds
  • 2 Tbsp honey
  • 1 tsp vanilla extract or 1 vanilla bean, seeds scraped
  • A squeeze of lemon juice

  • Mash the raspberries with a fork, add water.
  • Heat the raspberries in a medium saucepan. Bring to a boil and cook for 4 to 5 minutes, stirring continuously.
  • Remove from heat and stir in chia seed, honey and vanilla. Let cool.
  • Transfer to a glass jar or other airtight container and refrigerate 2 to 3 hours to set. Keep refrigerated.