Okay, I have to say something. I've seen too many in the past few weeks to keep my mouth shut any longer. I'm talking about t-shirts with messages oozing negativity. Like the one I saw in a shop window in Vermont: Life is crap (no, it was not an advertisement for a plumbing company). At Rockefeller Center: Just Riot (with the Nike symbol re-done to look vaguely Arabic). Or this one, which I've seen all over: Good morning, let the stress begin. Then there are all the "Leave me the [expletive] alone" and "[expletive] you" t-shirts on St. Marks Avenue. And, of course, the perennial "I'm with Stupid."

I find this upsetting because I believe that what we put out affects not only us, but the world around us. And that's a lot of negative energy to be putting out. After all, words are powerful things. Think about it, how do you feel when someone curses at you? How about when someone compliments you? How long does the affect last?

All I'm really saying, is think about what you're putting out there. Because it will come back to you. Wouldn't you rather have peace, fun, celebration, and other good stuff?

Okay, stepping down from my soapbox. For now.

I hope your day is awesome (in every sense of the word).

For example, I recently made the delicious Wheatberry Waldorf Salad; and I have become a big fan of the yummified Morning Glory Muffins (tips: (1) there's a lot of chopping involved - make it worth your while by doubling the recipe, the batter freezes nicely, (2) these muffins are a hit for new parents - everyone hooks them up with dinner, but how about a nutritious breakfast/snack?)

Also of interest are these nifty items (for example):

A pantry makeover, including what staples to keep on hand in your fridge, freezer, and baking pantry.

Tips for kid-friendly recipes

Instructions on making delicious smoothies (this will surely be another topic for me - I've been a smoothie-making queen now that the weather is warmer...)

Meals for four under $15

Lots of cool info about various food topics such as traditional foods on chinese new year, smart snacking, and what things comprise the perfect Japanese pantry...

A bunch of useful facts about whole grains

A guide to soy foods

There's a whole lot more (really, no pun intended...) and you can even save your favorite recipes to the recipe box.

It truly is an impressive wealth of helpful information. Probably everyone knows about it but me - I feel like I just discovered a treasure trove...

It's no secret that pregnant women need loads of protein to cook up a baby. Likewise for nursing them afterward. Something you may not realize is that if you have sustained any sort of soft tissue, muscular, or bone-related injury, your body needs lots of protein to make the repairs - so boosting your intake will support your body's healing mechanisms. Finally, while any diet, including a weight-loss diet, requires ALL of the macronutrients (protein, carbs, AND fat) - putting a focus on lean protein at every meal will help your body regulate blood sugar and burn fat more efficiently. So the universe sent me a big, neon, flashing sign... it says "Eat More Protein!"

Even being a nutrition counselor, I had a hard time adjusting my diet to meet the 60-100 grams of protein daily intake without becoming a raging carnivore. That said, I did increase the amount of meat I ate - I try to eat some every day (whereas before, it was more of a 2-3 times/week habit). Below are some of my favorite protein-rich foods and habits that I've developed in the past year.

That is a good question as far as I'm concerned. One I've been pondering often lately. It seems to be on everyone's [subconscious] mind. Do you think that in generations past, people talked so much of how quickly the time went? For some reason, I don't think so. I'm sure the sensation has been ever-present, but I think we're all, on some level, convinced that it's going faster and faster. And I think it is...

The fiddlehead ferns are crunchy and very fresh, as well as a little nutty in flavor. And so interesting to look at! They also come packed with vitamins A and C. I found out that all ferns start out with a fiddlehead, but the most common to eat is the ostrich fern. I sauteed them with some garlic (although I could have used the ramps) and put them over buckwheat soba noodles with a few pine nuts for a light and easy dinner. (Note: fiddleheads should be cooked thoroughly - either by boiling or steaming, before consuming. Do not eat them raw.)

Here are the recipes:

It often appears that we Americans are obsessed with health. Media outlets trumpet the latest gene and drug discoveries, dietary supplements line shelf after shelf in the supermarket and a multi-billion dollar industry of magazines, videos and spas sells healthy "lifestyles." We spend more than twice what the average rich country spends per person on medical care.

Yet we have among the worst disease outcomes of any industrialized nation - and the greatest health inequities....

Our international health status has fallen radically in the last few decades. In 1980, we ranked 14th in life expectancy; by 2007, we had fallen to 29th. Our infant mortality rate lags behind 30 other countries. And illness now costs American business more than $1 trillion a year in lost productivity.

Healthy behaviors, molecular research, and of course, universal health care are all important. But evidence suggests they miss the most vital factor of all: how the social circumstances in which we are born, live and work can get under our skin and disrupt our biology as surely as germs and viruses.

We produced UNNATURAL CAUSES to draw attention to the root causes of health and illness and to help reframe the debate about health in America.

No-Knead Bread
Adapted from Jim Lahey, Sullivan Street Bakery
Time: About 1 1/2 hours plus 14 to 20 hours' rising

3 cups all-purpose or bread flour, more for dusting (can substitute a cup or so of Whole wheat flour)
1/4 teaspoon instant yeast
1 1/4 teaspoons salt
Cornmeal or wheat bran as needed. (and you can add sesame seeds which is great!)

1. In a large bowl combine flour, yeast and salt. Add 1 5/8 cups water, and stir until blended; dough will be shaggy and sticky. Cover bowl with plastic wrap. Let dough rest at least 12 hours, preferably about 18, at warm room temperature, about 70 degrees.

2. Dough is ready when its surface is dotted with bubbles. Lightly flour a work surface and place dough on it; sprinkle it with a little more flour and fold it over on itself once or twice. Cover loosely with plastic wrap and let rest about 15 minutes.

3. Using just enough flour to keep dough from sticking to work surface or to your fingers, gently and quickly shape dough into a ball. Generously coat a cotton towel (not terry cloth) with flour, wheat bran or cornmeal; put dough seam side down on towel and dust with more flour, bran or cornmeal. Cover with another cotton towel and let rise for about 2 hours. When it is ready, dough will be more than double in size and will not readily spring back when poked with a finger.

4. At least a half-hour before dough is ready, heat oven to 450 degrees. Put a 6- to 8-quart heavy covered pot (cast iron, enamel, Pyrex or ceramic) in oven as it heats. When dough is ready, carefully remove pot from oven. Slide your hand under towel and turn dough over into pot, seam side up; it may look like a mess, but that is O.K. Shake pan once or twice if dough is unevenly distributed; it will straighten out as it bakes. Cover with lid and bake 30 minutes, then remove lid and bake another 15 to 30 minutes, until loaf is beautifully browned. Cool on a rack.

Yield: One 1 1/2-pound loaf.

Michelle Zassenhaus | www.zhauswellness.com
I've been the heart and soul behind TheMindfulEater since its inception in early 2006. After attending school at the Institute for Integrative Nutrition, I realized that for most people, the subject of nutrition and health is very important yet completely daunting. I started writing because I wanted to communicate that being healthful is a realistic balance that most people can effortlessly achieve; it doesn't have to be a project to eat well or learn how to care for yourself. Most people have the skills they need if they just take the time to be present (or "mindful") and tap into their own instincts and common sense. I wanted a place where I could not only inspire people to find this inner intelligence, but also suggest ideas for effortlessly cultivating it in their everyday lives, thus becoming richer. This is not unlike the nutritional counseling work I do with my clients at zHAUS Wellness. I live in Brooklyn, NY, with my husband, furry feline friends, and soon, a new baby. I am also a designer and photographer and love adventures to far away places with my camera. I love hearing from you, give a shout at michelle [at] zhauswellness [dot] com - and til then, eat mindfully!

Jody Strimling-Muchow | www.DelightfullyHealthy.com
I am a Holistic Health Counselor, a Reiki Master, an actor, a writer, and a vegetarian. I have always considered myself to be healthy, and I thought I knew a lot about how to take care of myself, but I decided to learn more about nutrition and health after a series of personal health crises. After a physical several years ago, my doctor suggested that I was at risk for heart disease. Then I was diagnosed with Acid Reflux, then IBS. I knew I needed to do something, so I decided to enroll in the Institute for Integrative Nutrition. One of the most valuable things I learned there is that it’s usually something very simple, just a tiny shift, that starts us moving toward health. I’m passionate about exploring and sharing what those tiny shifts can be. After all, I’m juggling a lot – a healthy lifestyle, a full-time job, a health counseling practice, my husband, my dog and my writing – much like a lot of my clients at Delightfully Healthy (www.DelightfullyHealthy.com). So the easier the healthy stuff can be, the better! I am grateful to Michelle for allowing me to share my discoveries at The Mindful Eater. I’d love to hear your thoughts, too. Email me at Jody [at] DelightfullyHealthy [dot] com.

The instructions also included some detail about the recipe you were to send: "the best type of recipe is the one you can jot down from memory and send immediately."

The promise of more off-the-cuff home cooking was what incented me to participate. After all, who needs more recipes? I have thousands on my bookshelves and even more available at my fingertips via the web. What we all could use are easy, basic approaches to food - things that taste great and you can scribble from memory as quickly as you can gather the ingredients.

Finally, I have to admit, I was curious what my friends (or really, friend's friends) cook. Cooking and food preparation are a very personal thing - with what concoctions are we nourishing ourselves on a weeknight when we need a no-fuss meal?

The answer, if it truly is reflective of the spectrum of american casual cooking, was... sobering.

In his always evocative and eloquent way, Michael Pollan (did I mention, I *heart* Michael Pollan?) discusses these issues and how they're related directly to modern food practices, and the exact definition of sustainability in a tightly wrapped piece in the NY Times magazine. Read it.

Also recently dispelled is the myth that mushrooms contain virtually no nourishment, and are hard to digest. Not true! In fact, the past few decades have taught us quite the opposite: almost all mushrooms contain powerful nutrients for health. Some examples: Oyster mushrooms have been shown to inhibit tumors and dramatically reduce cholesterol and show promise as a blood-builder; Shiitakes strengthen immune function, lower LDL cholesterol, are strong anti-virals, and have exhibited strong anti-tumor properties. Portabellos and criminis have powerful anti-tumor abilities, and Maitakes have been shown to lower high blood pressure, protect the liver, stimulate T-cell production, and inhibit the growth of tumors.

In Japan, mushroom extracts are part of the most progressive medicine in caring for cancer patients and strengthening delicate immune systems ravished by disease.

As it turns out, mushrooms are a powerful super food - and these super powers can be of great service to us as we fend off invaders during the cold days of winter.

Some tips:
• You can buy mushrooms fresh or dried. Dried are convenient to have on hand always, and reconstitute within 20 minutes. The reconstitution liquid makes a nutrient-dense and very flavorful broth.
• If buying fresh, inspect your mushrooms for vital signs; their gills (the underside of the cap) should be intact and undamaged, and the mushroom should not smell of ammonia or mold, but rather a pleasant odor evocative of earth. Be careful buying mushrooms suffering behind plastic - Mushrooms hate plastic, and often don't look so hot if they've been there for a while. Store your mushrooms in paper bags or glass. Never plastic.
• Mushrooms are best cooked. Many raw mushrooms contain a substance that makes the protein in them difficult to break down. This substance cooks out. Some mushrooms (such as morels) have substances in them that can cause serious gastric distress if not cooked out. In general, the nutrients in mushrooms are more bio-available when cooked.
• Cleaning mushrooms: always do this right before cooking. With a damp cloth, gently brush off any dirt. Washing mushrooms washes away delicate flavor, and mushrooms don't like a lot of water, so only submerge them if they're looking really grimy. In that case, fill a bowl or clean sink with cold water, and delicately swish your mushrooms around. Remove promptly.
• In case this has inspired in you a sense of adventure, make note of an old mushroom hunter's phrase: "there are old mushroomers, and there are bold mushroomers, but there are no old, bold mushroomers!" Don't pick and eat a mushroom unless you're absolutely, completely sure what it is. There are better things worth dying for...

Wild Mushroom Fricassee Over Farro (or Barley)
Note: This recipe calls for a pressure cooker to cook the grain quickly. If you're not so equipped, that's ok: you can cook it in a regular pot on the stovetop (1 part farro to 3 parts liquid - simmer for 25 minutes). You'll want to start that first, and skip step 4.

2 lbs mixed mushrooms (shiitake, chantrelle, cremini, oyster - whatever you want!)
3 T olive oil
1 1/2 t coarse sea salt
fresh black pepper
1 1/2 c. farro or barley (yummy, nutty grains!)
2 T butter
1 medium onion, thinly sliced
2 t all-purpose flour
2/3 cup dry red wine
2 T each of chopped flat-leaf parsley, thyme, and rosemary
1 large garlic clove, finely chopped
grated parmesan cheese

1. Place a rimmed baking sheet in the middle of an oven and preheat to 450 degrees
2. Cut the mushrooms into 1-inch pieces, leaving small ones whole
3. Toss the mushrooms with 2 T olive oil, and season with salt and pepper. Spread the mushrooms on the hot pan from the oven and roast there for 15 minutes.
4. Prepare the farro: In a pressure cooker over high heat, bring 4 cups of water to a boil. Add the farro and 1 teaspoon of salt, and secure the lid. When the pot comes to full pressure, reduce the heat to med-low and simmer for 9 minutes. Remove from heat, and slowly release pressure (with the gauge, or by running cold water on the closed pot at the sink). Test the farro for doneness, and if necessary, simmer, uncovered, for a few minutes more, until tender. Cover to keep warm.
5. Melt the butter in a large saute pan and add the onion and 1/2 teaspoon of salt. Saute until the onions begin to brown, about 5 minutes. Reduce to low, cover, and simmer another 5 minutes.
6. Transfer the roasted mushrooms to the onion pan. Add the flour and saute, stirring, until the flour browns and begins to stick to the bottom, about 3 minutes.
7. Add the wine and 1/2 cup water. Scrape up the brown bits from the pan with a wooden spoon and bring to a boil. Reduce heat to low and simmer until the sauce thickens, about 2 minutes.
8. Add the herbs and garlic, simmer 1 more minute. Season with salt and pepper. Serve over farro, and finish with a sprinkle of parmesan.

Recipe borrowed from one of my favorite cook books, Peter Berley's Fresh Food Fast.

The diet consists of - you guessed it - 28 days of eating a "cleansing" diet. What is that, you say? A diet comprised mostly of fresh (organic when possible) fruits, vegetables, legumes and whole grains - and devoid of processed foods, and most animal products (which can have a congesting effect and tax organ systems while working hard to clean themselves). Practices such as daily juicing (that's vegetable juice), sauna rounds, skin brushing, cardio, and meditation are prescribed as regimens to support the body's elimination process.

I did this cleanse myself earlier this summer - and it changed the way I eat. Even though I'm a seasoned and devoted whole-foods eater, concentrating on just these foods alone opened to me a world of both increased personal vitality and curiosity about vegetables, grains, and legumes I hadn't really incorporated into my diet. Furthermore, it began what will probably be a lifetime juicing regimen: I now make - and look forward to - fresh vegetable juice every morning when I wake up. I've noticed my skin change, my body lighten, and my finicky sinus congestion issues come to a stop. (The cleanse is purported to clear up most digestion and skin issues, as well as the usual suspects of fatigue, congestion, aches, pains, etc...)

Scott's book - of the same name: The 28-Day Cleansing Program - is a fantastic roadmap. In it, he succinctly and clearly covers the regimen, how it works and how it's different than what you're probably eating now, the supportive modalities you can and should undertake, recipes for healthful eating, and then, what I think is the most brilliant part: an example day-by-day schedule for the full 28 day cleanse. Even for the seasoned cleanser, this day-by-day schedule provided an excellent jump start for getting the hang of the regimen.

We've just entered Autumn - seeing that Winter is, in most climates, a building season when our bodies create what they need for warmth and regeneration, Winter is the only season that we should NOT be cleansing. But in Autumn, we have abundant fruit, vegetables, grains, legumes to work from - and this is the last great chance to cleanse our systems and prepare for the hard work of Winter. Furthermore, the 28-day cleanse will give you tools for a lifetime of healthful eating and care-taking of this great machine we all operate: our bodies.