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Leda is the founder of Simply Leda. She is a Board Certified Holistic Health Counselor accredited by the American Association of Drugless Practitioners (AADP). She received her training from the Institute of Integrative Nutrition in NYC and also holds a Certificate in Integrative Nutrition from Columbia University. She has studied all the different dietary theories from the top in their fields as well as both eastern and western nutritional philosophies. Leda also holds a BA in Journalism from NYU and a BA in French Studies from NYU, Paris.
Please see website for my services and more on my personal philosophy toward balanced healthy living.
www.simplyleda.com |
| Affirmation of the Month |
I am forgiving
and letting go of all offenses and the negative thoughts and emotions attached to them.
I am moving forward
in love.
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| Soul Work
March Reading
by Anna Celestino |
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As of the publishing of this month's newsletter, there was no March reading.
Please check back next month. Thanks. |
| Where to find me |
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You can now
find me on Facebook and Linked-In!!
I am starting a group entitled Simply Leda.
Come join and let's create an open forum for discussion on how to keep ourselves in balance beginning with good nutrition.
See you there...!!
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| Simply Leda Blog
WRITE IN!! |
I would love to hear from you!
Comments, questions and thoughts are all welcome.
All the articles are posted.
Click above on the link in the heading to go straight to the Simply Leda blog and be heard.
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Things do not change; we change.
- Henry David Thoreau, (Walden, 1970)
Dear Friends,
The old saying for March is that it comes in like a lion and goes out like a lamb. How very appropo for this months spirit article on the Power of Forgiveness. We start as lions and after the act of forgiveness sets in we become like lambs; sweet, gentle, calm taking in the beauty of life.
With the consumption of heartier winter foods these last couple of months some of your digestive tracks might be feeling it. In the Art of Chewing we learn where the digestive process really begins aiding us in side stepping that bloated gassy feeling commonly associated with heartier dishes.
Our food focus this month is a 7500 year old staple in many cultures; the chickpea, also know as the garbanzo bean. Read on to learn about its history and versatility. I have offered two great recipes; one of which has been around our house since I was born.
Don't forget, you can now find me on Facebook and Linked-In!! I have started a group entitled Simply Leda, come join and let's create an open forum for discussion on how to keep ourselves in balance beginning with good nutrition.
And finally, all of the articles and recipes will be posted on the Simply Leda blog www.simplyleda/blog for comments and discussion. Jot me a note and tell me what you think. I look forward to hearing from you.
Let's go out like lambs!!
Leda
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| The Art of Chewing |
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I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life.
-William Gladstone
When it comes to increased health, it's not just what we eat, but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we're putting in our mouths. We eat while distracted-working, reading, talking, and watching television-and swallow our food practically whole. On average we chew each bite only eight times. It's no wonder that many people have digestive problems.
There are many great reasons to slow down and chew your food. Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don't crave those after-meal sweets. Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. More chewing produces more endorphins, the brain chemicals responsible for creating good feelings. It's also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full. In fact, chewing can promote healing and circulation, enhance immunity, increase energy and endurance, improve skin health and stabilize weight.
The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food, by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.
Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control. Try eating without the TV, computer, newspaper, or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.
This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email, and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day-why not learn to savor and enjoy it? |
| Food Profile: Chickpeas (Garbanzo Beans) |
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A wonderful staple in many cuisines owing to its nutlike taste and buttery texture, the chickpea, also known as the garbanzo bean, or Bengal gram or Egyptian Pea is a legume. It is one of the earliest cultivated vegetables dating back about 7500 years. Ancient Egyptians, Greeks and Romans all grew this versatile legume and it became a staple in their cuisine used both as a savory dish and as a dessert. The chickpea also features, prominently in the cuisines of India and the Middle East. There are two main types of chickpeas; the Desi and the Kabuli. The first is small, dark and with a rough coat, the latter is lighter colored, larger and with a smoother coat. Most of us are familiar with the latter as it is consumed most by Americans.
The chickpea is a nutritional star: it is rich in both soluble and insoluble fiber making it a healthy source of carbohydrates. Their high fiber content prevents blood sugar levels from rising too rapidly after a meal, so it is a good choice for individuals with diabetes, insulin resistance or hypoglycemia, while giving you slow burning energy. Chickpeas are low in fat (most of their fat is polyunsaturated), high in protein, and help reduce cholesterol and lower heart attack risk. They are an excellent source of iron and manganese as well as a good source of zinc, folate, copper and phosphorus.
Chickpeas (or garbanzo beans) can be purchased either dried or canned. When purchasing dry or in bulk make sure the beans are not cracked. Dried garbanzos should be soaked for 12-24hrs before cooking changing the water a few times and rinsing well, this helps shorten the cooking time and makes them easily digestible. Soak in a cool place or in refrigerator to prevent fermenting. Dried beans usually need anywhere from 1 ½ - to 2 hrs cooking time on a low simmer (making sure to skim the foam on top). Canned beans are a good option for those with time constraints. Although the canning of vegetables lowers their nutritional value, garbanzos beans hold up very well retaining most of their nutrients. Look for brands without additives and salt and make sure to rinse well after opening the can.
Chickpeas have many uses; they can be used in salads or stews, ground into flour and fried to make falafel, cooked and ground into a paste called hummus, roasted and spiced to be eaten as a snack, used to make curries in India, breads and fritters in Southern Europe and tofu in Burma. In the Philippines, they are preserved in syrup and eaten as sweets.
The versatility and nutritional value of this bean makes it a food star.
*References: WHFoods.org, Wikipedia Enc |
| The Power of Forgiveness
by Leda Anagnostopoulos |
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Forgiveness is a gift you give yourself...
We all know or at least have read something about the act of forgiveness. But have we really understood who it benefits? And it's true purpose? We carry so many preconceived notions of what forgiveness is that have stemmed either from our religious beliefs, our parents or even society at large. But yet, the true meaning of forgiveness still seems to elude most of us. Here is a story: one day someone did something that wounded you. This wounding in turn bred pain and suffering, which, left to fester grew into anger and resentment. You felt hurt, stung. So what do you do? You can allow it to continue to grow, which might lead to thoughts of revenge and acts of vindictiveness or on the opposite end; a state of complete bitterness or depression. Either way, you are allowing it to cut off your life force and are giving into a state of victim consciousness. A blame game ensues, ties are severed, friendships and families pulled apart and despite this you attempt to move on with your life, with the expectation that this life be happy and fulfilling. But here's the catch...as you try to move forward, your life doesn't seem to go with you. What's happening? Where is the obstacle? Besides love, forgiveness has been heralded as the most powerful spiritual tool we possess. It allows us to put aside our ego and go into our hearts; the source of our love. When we allow love to direct our actions the outcome can only be positive. But getting back to our story...we see that all of these negative emotions, generated by one incident, have been allowed to become so powerful in our life that it actually prevents us from living. In order to free ourselves from this choke hold we must practice the act of forgiveness; forgiveness not only of others but of ourselves. When we forgive, we are not condoning or justifying the actions or behavior of another, nor do we minimize their responsibility, rather we are simply choosing not to hold onto all the negative emotions created by the original incident or offense. Forgiveness is a conscious choice of letting go. It is our egos that get in the way, locking us into a vicious cycle of negativity. Our ego tells us that forgiveness is giving in and that we are defeated and that on some level we also reinstate our ties with that person and as such give them permission to wound us again, leaving us vulnerable for another offense. Nothing could be further from the truth. Forgiving another is more about us than them. We are actually giving ourselves permission to move on without all the hurt and resentment. Contrarily, when we have offended another it is in our benefit to state our awareness of the offense, apologize, if necessary, to the other and then let go. Negative emotions left unchecked begin to manifest as physical ailments in the body and mental ailments in the mind. Forgiveness is the road to freedom and an act of higher love. Take the high road, resolve conflicts if possible or agree to disagree and let go. I believe that the reason forgiveness is so powerful is because it allows us to see that We Are All One, interconnected. What we do for another, we are also ultimately and assuredly doing for ourselves.
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| Recipe of the Month |
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Mediterranean cultures have been eating, each there own versions, of chickpea ragout for centuries now. Although basically similar in cooking technique; the added spices and veggies are what differentiate region to region across Southern Europe and Northern Africa. Here I have my mom's recipe to which I prefer to add eggplant to create a heartier meal.
Serve with a crusty whole grain bread and a full bodied red wine for a warm winter meal.
Chickpea and Eggplant Ragout
Yield: 6 servings
Ingredients:
2 - 15oz cans of chickpeas (garbanzos), drained and rinsed
3 tbs extra virgin olive oil
1 onion, diced
1 large garlic clove, minced
1 large eggplant or 2 smaller eggplants, half peeled and diced
1 - 15oz can diced tomatoes
1/2 tspn cinnamon
salt and pepper, to taste
Empty the chickpeas into a sieve; rinse and set aside to drain.
Half peel the skin of the eggplants and dice. Set aside.
In a large saute pan, heat the olive oil and add the onion. Saute until translucent.
Add garlic and saute for another minute. Add the eggplant and saute until soft.
Add the chickpeas, tomatoes with their juices, cinnamon, salt and pepper and 1/4 cup water, if necessary.
Continue to cook gently on med-low heat for another 10 to 15 minutes until most of the liquid evaporates. Serve warm spooned into bowls and with crusty bread.
*Note: Chickpea ragouts are very often served and eaten atop a whole grain; such as brown rice or couscous or pasta even. |
| Kids Recipe of the Month |
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Hummus is a well-known and well-liked spread made from chickpeas. Kids tend to go for it and I like it spread on sandwiches. Feta is a great compliment to hummus and I like to combine the two as shown below. But experiment with hummus on a sandwich - add chicken, sliced radishes, peppers! Create your own favorite.
 Hummus and Feta Sandwiches Prep Time: 15 minutes
Yields: 2 servings
Ingredients for Basic Hummus:*
1- 14oz can chickpeas, drained and rinsed
1 garlic clove, peeled
3 tbs tahini (sesame seed paste)
3 tbs fresh lemon juice
2 tbs extra virgin olive oil
4 slices whole grain bread
4 slices feta cheese (approx 1/4" thick)
4 slices seedless cucumbers (preferably English)
Directions:
In a food processor, puree first two ingredients to break down. Add remaining hummus ingredients, season with salt and pepper and process till a coarse puree forms.
Spread hummus over bread, top with one slice feta and one slice of cucumber
*Note: to this basic hummus recipe you can add common and nicely paired spices such as; cumin, paprika, chili powder |
Simply Leda is a philosophy of nourishment that embodies your whole self thus enabling you to find balance and come home to your essence. For more information of my services, please log on to www.simplyleda.com.
Eat well and be happy and healthy.
Leda Anagnostopoulos
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