Fall's my fav. I love it all- the leaves, the boots, the colors, the crisp- and in my case (since I live in SF), I love it bc it's Summertime. Some of the most glorious days occur during this time of year.. like this weekend for example. 2 beach days in a row? Stupid amazing.

I especially love the seasonal squash- mainly the varieties of odd sizes and shapes and their numerous, tremendous health benefits. How beneficial? Let me count thy ways.

There are Summer squash (like zucchini) and darker Winter squash (like Acorn, Butternut, Kabocha, Pumpkin and Spaghetti). The Summer kind contain much more water than the denser Winter variety; therefore the latter is packed with more nutrients. But really, all squash are rich in Carotene (that which helps prevent cancer and disease, high blood pressure and diabetes), Vitamin C and the B's- those which toughen up the immune system and prevent allergies as well as damaging effects of stress on the body. Lest we not forget how sweet the squash are. Adding some of this heart-healthy, rich, sweet squash to your dish makes for a balanced meal and leaves one not craving dessert so much. Try it!

Even though today's summery high temps called for a huge tangy salad to go with my sundress, I've really been in Fall- mode, and prepping for it since Fashion Week hit NY last month. Add to that the fact that I've been loading up on stew type ingredients in the Kitchen for the perfect thing to eat this season.

So I took to it. I made a stew. I loved it. It felt just the right bit of cozy on this incredibly mild night. I even enjoyed it up on my roof for a romantic sunset dinner.

Feels-like-Summer-but-its-Fall-Morrocan Stew
2 Tbsp Olive Oil
1 small Yellow Onion, diced
1 lb. Squash of choice ( I used Kabocha; slice/cut off skin with a knife; then cut into small pieces)
3 Organic baby Potatoes, diced
1/2 cup Organic Chickpeas
2 Organic Tomatoes, diced 
3/4 cup Veggie Broth
1/2 cup Green Olives in sea salt and water
1 Cinnamon stick (a wonderful anti-microbial food, but also gives the stew a beautiful flavor; you'll thank me for this)
1 tsp Cumin
1 tsp Turmeric
Salt and Pepper to taste

In a pot, heat oil and stir in onions and cook till translucent (about 3 min). Add in potatoes and squash, stirring together. Then come the tomatoes, broth, cinnamon and chickpeas. Stir up, cover and cook over low heat till squash is soft (about 15 min). Add in spices, salt and pepper. Turn off heat, throw in olives. Mix it up and serve over cooked grains of choice (I used brown + wild rice).

To make the meal even sweeter, the sunset from my roof was off the hinges. 
Cheerio to a fun-filled summery-fall weekend...

I had the great fortune of spending one of the most memorable weekends ever tucked away in no cell-phone-zone, celebrating Autumn on a wonderful farm in Capay Valley and then jetting off to soak in magical sulpherous springs in Wilbur (more on that later!). The Fall Hoes-Down Festival at Fully Belly Farm is a celebration of the end of harvest for which farmers put down their hoes and pretty much party. It's one of my favorite events ever and look forward to it with anticipation each year. The beautiful site of 300 acres is filled with all sorts of activity (like corn husking, salsa-making, sheep shearing, goat-petting, gourd painting), workshops (like cheese making, fermenting food, blacksmithing, how to use herbs), pumpkin patches and fields of sprouting crops, and informative farm tours that allow one to learn about their sustainable farming practices; not to mention tons of amazing organic food, yummy desserts, drinks, and fun, live music; we literally couldn't get enough, and I didn't want to leave. Some highlights below...

Precious, two week old baby piglets who slept in a line up; I love the rebel in the middle faced the opposite direction!

A wonderful little workshop on fermentation... Can't wait to start pickling!

Fresh and delish salads of sorts, and local brews of kombucha and beer...
Plus, gorgeous fall bounty; can't wait to go crazy with the heirloom avocados I picked up!

Hay forts, corn husking, grain-to-bread- pizza making and sheep-to-shawl wool weaving--- love that loom!

No farm, no food.

The air was mild and the sky was unbelievable... 
Fall is off to a magical start. Happy Autumn!

Nightshades have a bad rep: there are a lot of anecdotal references which claim that nightshade veggies such as eggplant, tomatoes and potatoes exacerbate joint inflammation due to their levels of alkaloids- which are naturally occurring chemicals produced by plants as primarily a means of self-defense from insects. There are a lot of members in the nightshade family but the most popular ones are the 3 noted above... 

Generally, nightshades should probably be avoided by those who suffer from Gout- which is a type of Arthritis where uric acid builds up in the joints and causes pain, swelling and inflammation. However there is not an exact science; everybody is built differently and needless to say, some are more sensitive to certain food than others. The best way to test this is to add or remove items from his/her diet and be vigilantly observant of what changes ensue or not. There is such a thing as eating something every once in a while; that's generally the approach I regularly implement.

Here's what you don't know about this particular nightshade that I'm so intrigued by: Eggplant provides a rich source of folic acid and potassium- nutrients that are incidentally necessary for pregnant women. They contain a multitude of vitamins and phytonutrients, and are a major source of cardio-protective fiber, Vitamin C/K/B6 and folate- not to mention big time antioxidants which naturalize free radical activity in the body. All this to say that eggplant in all its nutrient-dense properties helps keep blood sugar in check, helps lower cholesterol levels, improves the flexibility of blood vessels, and aids in digestive function.

Here's what I whipped up with early-fall CSA bounty!

Nightshade saute:
1/2 an Eggplant, sliced (reference 1st photo), then cut into bite size pieces
2 Organic Tomatoes, chopped
1 Organic Zucchini, chopped or spiralized (I did the latter and loved its noodly flair in this dish)
1/4 cup Fennel leaves
1 Shallot, minced
2 cloves garlic, minced
3 Tbsp Extra Virgin Olive Oil
1 Tbsp Gluten-free Soy Sauce
1 tsp Salt
1/2 tsp Cayenne Pepper
Sprinkles of Black Pepper
Optional: 1/2 cup Brown Rice OR 1- 8oz. Package of Quinoa Pasta (I mixed in some tri-color Quinoa Fusili into the mix last minute and loved it)

In a skillet, heat up 3 tablespoons of Grapeseed or Olive Oil for 3 minutes and throw in garlic and shallot/onion till onions are translucent. Throw in eggplant and tomatoes (AND zucchini- only if using them chopped; if using them as spiralized, throw in later); cover and let cook over low heat for 7-10 minutes. Add in the rest of the ingredients: fennel leaves, salt, pepper, cayenne and soy sauce. Now is when you toss in spiralized zucchini (like I did above). Stop right here if you want to enjoy this as a saute- it's smoking good looking and yummy. To add a little more heartiness, serve with a side of cooked Brown Rice or throw in cooked pasta noodles like I did above; whether served with gluten-free carbo's or just alone, this is such a warm and winning Fall dish.
xoS

I just returned from more vacationing. Vacay this time around was nothing short of unforgettable because I spent a week at Burning Man with my wonderful bf and friends.. Making what one wants of it is what it's about. Numerous theories, rumors, and (good & bad) ideas exist surrounding the festival but suffice it to say that one must experience that ancient, sacred, dried-up lakebed for his/herself to truly judge...

My boyfriend (he was such a champ as a first time burner!) and I (second time burner) had an incredible time sharing in this experience with our amazing friends, a comfy camp and 50,000 or so others- disconnecting from encumbering real-worldliness. I'm still reeling, post-playa.

This morning, I took to a hearty, protein-rich breakfast of champions. It came together so nicely (and conveniently) because I had a bunch of ingredients left over from a bean salad I made the day before. Get this:

Susan's "Huevos Rancheros":
2-3 Farm Fresh Eggs
1 small tomato, chopped
1/4 cup cooked Quinoa
1/4 cup Organic Black beans
1 stalk celery, chopped (optional)
3 tablespoons crumbled Goat cheese (optional, or do non-goat if desired)

In a skillet, drop in 2 tablespoons of Grapeseed Oil over low heat. In a bowl, whisk together all ingredients: eggs, chopped tomatoes, cheese, quinoa, beans and generous black pepper and sprinkles of sea salt.
Scramble over medium heat and serve with a gluten-free or whole wheat tortilla. Toasty Tortilla Tip!: place over your oven range fire for 5 seconds; flip sides. Repeat about 3 times until toasty looking. Be vigilant and don't walk away or it WILL burn.

Happy Saturday!
xoS

A bouquet of Basil arrived in my CSA and I was floored to get the rare and beautiful purple variety. I can't get enough of this plant: not only does its unique aroma and flavor enhance all pasta dishes, but the health benefits are tremendous. A super anti-bacterial herb, Basil provides protection at the cellular level, protecting cell structure and chromosomes from radiation and oxygen-based damage. It also contains a bunch of cool "volatile" oils that qualify the plant as an anti-inflammatory food, protect against unwanted bacterial growth, and is a great source of Vitamin A and beta-carotene (a powerful anti-oxidant which prevents free-radicals from oxidizing cholesterol in your blood stream), Vitamin C, Iron and Calcium. Now that's quite a mighty plant looking out for you!

If you can't tell, we eat a lot of (Quinoa) Spaghetti in our household, mainly because it's simple (and quick and healthy and always delicious and exciting every time). The Basil bouquet inspired me for this version and bam, along came this very simple, homemade pasta sauce:

Tomato-Basil sauce with Summer Squash and Fennel
4 Organic Tomatoes, chopped
3/4 cup Basil leaves (green OR purple-- if you're ever so lucky)
2 Yellow Summer Squash, sliced
2 small Fennel stalks, chopped (use leaves as well)
1 small Shallot, chopped
1 big Garlic clove, minced
1 tsp. Sea Salt
2 tsp. Oregano
1 8oz. package of Quinoa Spaghetti, cooked and drained
2 Tbsp Oil (Olive or Grapeseed)

In a skillet, cook Garlic and Shallot in Oil for 3 minutes, till the smell just gets you. Add in chopped Tomatoes, stir and let cook over low heat for 10-12 minutes, till tomatoes are soft and can be crushed with your wooden stirring spoon. Add in Squash and Fennel, stir and cook for another 5-7 minutes. Lastly throw in Basil, salt, Oregano and generous Black Pepper. Let sit over low heat for another 10 minutes. Throw in cooked noodles to skillet of sauce, stir and serve.. Enjoy!

I am a very busy person. I'm resurfacing after a long hiatus (a whole 22 days!) during which time I've been a busy working bee and taking an awesome Summer vacay on the eastern shore with wonderful humans. A FAQ about me is that I manage two (yes, two) very exciting careers that I loooooove and am so blessed and fulfilled by. I work full time in Interior Design and manage my Wellness business on the side- which entails hanging out with a bunch of cool clients who inspire me daily. A lucky duck I am, but pretty dang busy. But I stay grounded and happy because I am what I eat; and what I eat is simple good food, like, 85% of the time. See? As a Health and Nutrition Coach, I'm not perfect either, but that's not what I'm aiming for. 

I'm all about the quick, simple and delish. Because if it's not so, who the heck has the time?

Look at these bad boys that showed up in my CSA this week. I talk about my CSA a lot, because it's the best thing on earth and the delivery of such bounty every week never gets old; in fact it cheers me up big time. 
In addition to being super interestingly freaky cool looking, these delicate, soft, fleshy-on-the-inside summer squashes are super good for you. THE go-to, primary beta-carotene food (yes, THE one for BC, not carrots) they're looooaded with a ton of dietary fiber (great for diabetics and blood sugar regulation), a bunch of B Vitamins and anti-oxidants (move over, Citrus!)- but they're mostly present in the skin, so leave them on.

I came home after a long day of being a busy bee and knew I had little to offer in the kitchen (as in creativity, willingness, time); alas, the freaky cool squash appealed to me so I took to them, right over to the oven for some easy breezy roasting. Try this as a side; you can roast the squash alone or mix with others like Broccoli, which is what I did to get this duper satisfying meal.

Roasted Summer Squash and Broccoli
3-4 Squash, sliced 2-3"
1 cup Broccoli heads (do away with stems), halved
1 big clove Garlic, minced
2-3 Tbsp Extra Virgin Olive Oil
1 teaspoon Paprika
1 teaspoon Turmeric (optional)
Sprinkles of Black Pepper

Layer veggies on baking sheet and massage with oil till evenly coated; sprinkle over spices. Bake at 350 degrees for 15-20 minutes until slight browning occurs. Let cool, sprinkle over black pepper and squeeze over a small wedge of lemon. Serve with some leftover grains (I used cooked Quinoa) and a side of other yummy veggies (I used String beans). And boom. Easy, quick and yum! The family was indeed happy.

I am here for all you other very busy bees who at times feel hopeless in the kitchen; trust me-- it's simpler than you think! Embrace veggies of all colors of the rainbow- even ones you've never heard of or seen before; chop them up and throw them into the oven with garlic. You CANNOT go wrong.

Bzzz!

If you haven't already done so, you must look into subscribing to a CSA to get fresh, local and in-season produce delivered right to your door. CSA stands for Community Supported Agricultural program for which a subscription would grant access to yummy veggies and fruit- thereby encouraging the support of local farms. Only eating what's local and available really connects you to the seasons and to the land that you inhabit. I love my CSA from Farm Fresh to You. If you're in the SF Bay Area or LA, get $5 off your first order by mentioning this coupon code: Susan Whang #204192. Their flexible subscription and exciting varieties of goods inspire me on a weekly basis. 

Take for instance, this assortment of sweet little peppers. Tired of chopping them up into a kitchen sink stir fry, they got stuffed with the grains and legumes I typically would've used to mix everything up in, then slathered with a tasty, filling and nutritious hummus. Another super easy (yet exciting) dinner made in 20 minutes.

Sweet Peppers Stuffed with Brown Rice and Green Lentils
1 Sweet Pepper, halved and de-seeded
1/2-3/4 cup cooked Brown Rice and Lentils 
Dollops of Olive Hummus
Stuff cooked grains (recipe below) into halved Peppers and lay on baking sheet at 350 degrees for 20 minutes. Serve with Hummus (also below) and a side salad!

Cooked/Mixed Grains
1/2 cup Organic Brown Rice
1/2 cup Organic Green Lentils
2 cups Water
After fully cooked:
3/4 cup chopped curly Parsley
1 tsp. Cumin
1 tsp. Turmeric
Soak mixed grains in water for 1 hour min. Rinse, drain and cook grains with 1 3/4 cup water for 20ish minutes. Turn off heat/unplug cooker and add in Parsley and spices, mixing until well integrated. Stuff into Peppers or enjoy as a side!

Olive Hummus
1 can Organic Garbanzo Beans (no salt added), drained and rinsed
5 Tbsp. Extra Virgin Olive Oil
1 tsp. Paprika
1 tsp. Cumin
1/2-1 tsp. Turmeric
6-8 pitted Green Olives (sodium/preservative-free)
1 Tbsp. Olive juice
In a food processor, blend all ingredients together until smooth and creamy, adding drops of water and/or more olive juice to thin out. Serve over stuffed peppers, with mixed greens as a dressing and as a dip for in-season cucumbers and carrots!

The best thing about my job as a Health Coach is that I help people change their food and eat more responsibly by way of respecting their bodies and our earth. The best thing about my other job as an Interior Designer is to promote using sustainable materials in order to build beautiful spaces conducive to wellness and happiness. Here's my list of Top 5 products that I'd recommend for your home which are earth-friendly, cost efficient and ultimately better for our health and well-being.

Bamboo Flooring

No- not panda food, bamboo is a super durable, tough, high-quality and commercial-grade material suitable for residential spaces as they have low formaldehyde emissions; is perfect for allergy-sufferers as they don't promote dust or harbor dust mites; easy to clean; an inexpensive alternative to hardwood, costing 25-50% less; looks great!

ZERO Voc Paint

A LOT of building materials, carpets, paints, floors, solvents, composites, upholstery and personal care products off-gas or emit Volatile Organic Compounds- carbon based chemicals that evaporate at room temp, which can harm our health a great deal. Yolo Colorhouse paint comes in a ridiculous range of colors and are tried and true: no carcinogens, toxins, mutagens, hazardous air pollutants, formaldehyde, ozone depleting compounds, VOCs or funky odors. Check out this nifty color selection tool on their site!

100% Organic Cotton Sheets

Gentle on our skin and the earth, organic cotton is hypoallergenic, soft and safe. Did you know it takes about 1 lb of chemical pesticides and synthetic fertilizers to grow the cotton needed to create ONE bath towel? Planted on only 3 percent of arable land, traditional cotton crops account for 25% of the total pesticides and herbicides used annually - about 350 million pounds per year. Ouch. Turning cotton into fabric without the use of chemicals allows the cotton fibers to retain strength, softness and durability. Get bedded with the best!

Cradle-to-cradle Textiles

Really nice, green fabrics and rugs have come a long way using the cradle 2 cradle method- a new approach to industrial design that promotes the regeneration/reincarnation of a material to give birth to a new form/function post its life cycle as opposed to the conventional method of cradle to grave design- which sees the product at the end of its life in landfill. C2C textiles come from renewable sources, is recyclable and safe for human health and the earth. Some of my favorite green textiles: Sina Pearson, Luna, Brentano, Twill, and Mod Green Pod, just to name a few- all which are only available to the trade so hire me as your Interior Designer and I'll grant you access to beautiful, earth-friendly textiles.

Bio-glass Countertops 

Most recycled glass products remind me of the unwanted jelly nougat candy from childhood found at the bottom of my trick or treat vessel. But I love the icy smooth look of bio glass- made from crushed, recycled bottles and such using a process of heat and pressure with NO chemicals, dyes, resins or epoxies. Would look smashing in a contemporary bathroom and as kitchen counters!

Change your food AND change your home for a healthier, happier you. A great way to support change is by the consumer choices you make.

Happy Green Living!
xoS

Have you seen the deal?! 
I'm delighted to share that the Prana Wellness Gentle and Natural Detox is featured on Green Box Top- a deal website that works with green biz's to offer sweet bargains. This Detox is usually offered through Yoga Garden SF (where I teach Yoga 2x/wk) for $125-$145 and takes place in a group setting twice a year (Spring and Fall); but now through Green Box Top, you can purchase it today and start the program whenever you want- from the prime of summer to the end of the year. You WILL NOT be in a group setting, but that's okay- because you still got me! I'll send you all the materials via email, hold your hand through it all and make it memorable, fun and totally easy.

At long last--- here are some FAQ's about the Gentle and Natural 21-Day Detox, a compilation of some of the most common (and great) questions that are always asked! Check out this info to see how this one is set apart from the other 'cleanses' out there:

*Does your cleanse require supplements, packets of pills, strange elixirs, gritty juice or starving?
NO! None of the above. This is a food cleanse. You will be detoxing your body by way of delicious, whole, real, local, seasonal and nutrient-rich food- and lots of it! You are what you eat: the food you ingest literally becomes your cells, tissues, skin, body, energy, breath, etc. So imagine: you're popping pills packed in lab in god-knows-where by god-knows-whom VS. eating abundant amounts of food that is colorful, fresh, just-plucked-from-the-earth, locally grown, full of naturally occurring minerals and vitamins, and made from sun, water and TLC. Which would feed you better? Better yet, which seems more nourishing? Yep you're right. That's why I love my job.

*I tried the Lemonade Master cleanse and hated it. I lost weight but gained it all back- and it wasn't a fun process on top of that. Is your cleanse similar?
NO! Not all all. There is no such non-sense on the Gentle and Natural cleanse! It's all in the name: gentle and natural. Downing spicy acidic liquids all day every day is not sustainable, nourishing or natural! On this cleanse, you'll be eating FOOD. It's a food cleanse, so you'll be shopping for and cooking your own food and nourishing your body (and mind) with nutrient-dense food.

*Why is it 21-Days?
It takes at least 21 days for the body to start adjusting to healthier, simpler foods and to start seeing changes. Cleaning out takes a bit--- you can't expect to undo months- if not years of 'damage' and polluting your body with taxing substances- overnight!

*I'm super busy and don't think I can cook all the meals and am scared I'll fall off the wagon and feel really bad about myself. Is it for me?
Busy schmizzy. I've seen full-time working/baby juggling/head of households-type people do the best they can and get amazing results. All things that are good for you take time, effort and focus. The good news is the recipes are super simple, flexible, fun and delicious that you AND your family (and friends and neighbors and coworkers) will love. In fact, you'll discover how to create a way to make it easy for yourself with my handy tips.

*What will I be eating?
Oh you know- normal, yummy stuff like hummus, pasta, sandwiches, guacamole, nut butter, sweet potatoes, smoothies, salads, fruit, bean dips, wraps, popcorn, corn, noodles, soups, stews, oatmeal- just to name a few. Nothing out of the ordinary, but extraordinarily tasty.

*I'm diabetic and my wife is pregnant. Can we partake?
As this cleanse is gentle and natural, it is appropriate for most people- as it emphasizes eating whole foods and moving away from processed, packaged goods- making it perfectly great for diabetics and others with cardiovascular ailments. As for your wife, I would have her consult her doctor first, as I am NOT a Dr. nor have ever been pregnant to know what my body needs/wants/desires/has to have at any given moment. 

The point is- changing your food is super important, empowering and fun- because once you change what you eat, everything else starts to change. Like your mind, body, skin, nails, breath, eyes and energy. Simple lifestyle changes such as incorporating more whole foods have the power to alter hundreds of genes in only a few months- literally turning off disease-causing cells and other illnesses, as well as increase enzymes that control how long we live.