How to Beat the Winter Blahs

With the cold temperatures, sniffling noses, and less hours of sunlight per day, it can seem as though our total energy is lacking compared to the warm summer months. Long hours at work, less exercise, and poor diet choices can have a huge impact on how we feel. But how can you change that? Simple daily choices and activities can have a great impact.

Here are some easy ways to boost your energy, feel rejuvenated, and minimize stress. Check out my post on the Zing Bars Blog, to find 4 ways to naturally boost your energy. Plus, today I share with you one specific exercise that can have a huge impact on our health and stress management.

Don't Forget To Breathe...

We usually resort to short shallow breathing during the day, and deeper heavier breathing during the night. However with deep focused breathing meditations, you can reduce stress, reduce your blood pressure, and supply much needed oxygen to your red blood cells. This enables red blood cells to interact with tissues throughout the body, including the brain, exchanging nutrients and oxygen for debris and toxins. This interaction stimulates the brain to send signals of relaxation throughout your body, alleviating your body from the “fight or flight” mode by reducing the hormone cortisol. In a recent study by Iglesias and team, 52 undergraduate students were selected to test the effectiveness of 3 stress management programs, including a mixture of deep breathing exercises, meditation, guided imagery, relaxation response, and cognitive behavioral techniques. The results proved that with the combination of the above stress management techniques, stress could be effectively alleviated by reducing salivary cortisol levels and lowering anxiety, anger, neuroticism, hopelessness, and respiratory rate (1). Since deep breathing exercises can be done anywhere try this easy form of detoxification and stress alleviation at home or in the office.

• A great 4-minute exercise is this soft belly breathing exercise. Try it out!

*Remember check out the additional "4 Ways to Beat the Winter Blahs" on the Zing Bar Blog.

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Reference:

1.   Iglesias SL, Azzara S, Argibay JC, et al.  Psychological and physiological response of students to    different types of stress management programs. Am J Health Promot. 2012 Jul-Aug;26(6):e149-58. 

Sun Kissed Cheeks with a Smell of Smoked Salmon

I want to apologize for dropping off the radar for the last two weeks. A lot has been happening, one adventure in particular of which I will tell you about...

For the last 6 months I have been alone, accomplishing my own life without my other half, my partner Dane.  I have been to Germany, moved to Seattle, started a new school, and have made new friends, all without him. My life has been pretty organized, regimented, and lacking the outdoor adventure that usually fills my life when Dane is around. However, last week Saturday I received a call. “We are finished and on our way back home,” Dane said,  “and guess what, we are flying you up to Sitka on Monday to meet us!!” The excitement in his voice lingered in my ear; I couldn’t believe that in less than 48 hours I would be on my way to see Dane.

Two days later, the captain’s girlfriend and I walk down the ramp into the Sitka arrivals terminal. With full packs and bags filled to the brim with warm clothes and all the local fresh fruits, veggies, and even farm fresh eggs from Bellingham, we run towards our hard-worked, rugged, and radiantly smiling fisherman. Nervous and excited I take a deep breath and run into his arms. Every year this moment is different, but always pure and sweet like the taste of summer’s first fresh strawberries. Once again I feel safe and at home.

As quickly as we arrived, no sooner do we depart on our new sea-bound home, the Western Freedom, a 58 ft aluminum long-lining commercial fishing boat. As long as Dane has been working as a fisherman, I have not had the chance to experience his second life without me. After a long day of travel, I quickly fall asleep into my first slumber at sea.

At 4:30 A.M., the captain and old friend Garrett Elwood stumbles down into the focsle hole to wake us up; it is time to switch out the wheel watching shifts. Sleepy eyed, Dane takes the captain’s chair, and I lay down on the day bunk next to him. Everything is dark, but the wheelhouse is lit up with multiple computer screens, and a dim red light gives everything a secretive glow. Now all we do is watch and listen in the quiet of the night. I close my heavy eyelids, to rest my eyes, and before I know it its already 6:30 A.M. and the light of dawn is creeping in thru the windows. Dane, still awake, drinking his morning coffee, and reading a book, looks over his shoulder and smiles at me, “Good morning beautiful, sleep well?” With a small grin on my face, I nod. “Sorry that I fell asleep.” I slowly get up and sit on his lap, curled up like a little cat. Content and cozy, we finish the last few hours of wheel watch together.

Our adventures led us to many places, and through many different weather patterns. Our first afternoon at sea, we stopped at Baranof Island, an island famous for its beautiful hot springs right next to a roaring river. It was raining, but that just allowed us to sit in the hot springs even longer. The minerals and the warmth thoroughly relaxed our sore muscles. As a group we decided to extend our journey half a day and stay overnight to enjoy another early morning soak. Relaxed and fully rested, on Wednesday morning, the four of us pulled in the ropes and set off on our long journey to Bellingham.

Weather can change from one minute to the next at sea. I knew we would probably see a little rough weather, with rain and high winds, but little did I know exactly what I was in for. After an afternoon passing through Frederik Sound, riding some 3 ft rollers, feeling nauseous, and stumbling around the cabin, I thought I was weathered in for life on the boat. Yet what was to come the following day, made the previous afternoon seem like a breeze. As we entered Clarence Strait Thursday afternoon, the winds hit highs of 40 knots, with swells of 6ft. All of a sudden the swells hit all at once rocking the boat back and forth. It was a thrill, like a roller coaster reaching its height and plummeting to the ground every 10 seconds. Within a blink of my eye, the boat had thrown me across the wheelhouse to the floor. Immediately my heart rate shot through the roof, and the look on my face must have shown the terror in my eyes. Where we going to make it through this alive, I asked myself? It is pretty funny how ones imagination can carry you into another world within an instant. I looked up at Dane as he rushed up the stairs to the wheelhouse, and I heard the urgency in his voice. “Garrett, I’m putting in the stabilizers.” “Roger that” replied the captain. Once Dane returned windblown and soaked through and through, he looked at me with a grin on his face, and I knew we were okay. No SOS, no survival suits, no freezing waters. PHEW!! After a  few more hours we crossed over to Tongass Narrows, where relatively calm waters awaited us. With a last minute weather update of incoming 50 knot winds with gusts up to 70 knots, we decided to wait out the weather and moor up in Ketchikan for one night.

Ketchikan is one of the rainiest cities in North America. It is has a big commercial fishing port and makes most of its income during the summer months when huge cruise ships unload tourists for 4 hour Ketchikan shopping sprees. Torrential rains and winds greeted us as we stepped off the Western Freedom Thursday evening. We wined and dined that night, in Ketchikan’s Bar Harbor Restaurant. Happy to have found a warm and tasty kitchen ready to serve us, we collectively rooted for team freedom. With our right hands in we yelled, “Go Freedom!” However, my head was spinning. I felt as though the whole room was moving, and my brain was being smashed from both sides. What was going on with me? Here we are with delicious wine and everything from ribs to Alaskan scallops spread across the table. Why do I have to force myself to be in good spirits? I found out later that this feeling is called “land drunk”. After a certain time at sea, your body has a hard time to find equilibrium after returning to solid land. The only thing that could help me was movement and fresh air. As soon as we returned to the boat I quickly retired to the focsle hole. Although my freshly made blackberry crumble was calling my name along with a good game of Banana Grams, I decided that some much needed shut eye would be the best medicine for me.

After all had a good nights rest in Ketchikan, we got an early start south. The weather had passed us by, and calm seas were awaiting us. What a treat, a full day of travel with sunshine! When the sun is shining the spirits are high. Everyone has a silly grin on his or her face, and life feels like it couldn’t get any better. The scenery as we pass through the inside passage from Alaskan waters into Canadian, is absolutely beautiful. As I stand looking out my window, while working on removing hooks from their long line fishing gear, I see humpback whales breach for air, and birds soaring through the bright blue skies. The temperatures have reached a high of 70 and life is good. I wave to the Alaskan ferry that passed us by, and smile as the passengers happily wave back. My favorite spot is the open walkway on the right side of the Western Freedom. It is the perfect perch to feel the afternoon sun on my face, yet be as close to the water as possible. My feet dangle over the edge, and the breeze tickles my cheeks. The sun warms my chest, and I start to drift off as the XM radio station plays jazz in the background. This is the life, right? So many people would pay to be where I am right now. Garrett walks over to me and hands me a fancy cocktail in a mason jar, whisky, cold coffee, Irish cream, and all topped with whipped cream. Oh, and lets not forget the blue straw! What could be better than to spend the morning watching whales, and then spending the afternoon lazily reading and drinking a fancy cocktail in the sun? Dane comes up from behind me and give me a hug and a kiss on the neck…yup that just tops it all off!

Oh, and I forgot to mention we have even made our own at sea gym. With a yoga mat, a rope, some heavy anchors, and a hang board attached to a beam, we are all set for any sort of work out you can dream of. Want some cardio? Jump rope for half an hour. Want to do some abs or stretching? Then enjoy the beautiful view on the top deck on the yoga mat. Want to build your arms? Then do some pull-ups on the hang board, or lift some small anchors to replace dumbbells. We got what you need! All in the fresh air, in the sun, and in complete nature. 

We usually fend for ourselves for breakfast and lunch, but dinner is a communal event. Dane and I cook, or Garrett and his girlfriend take the role as chef and sous-chef, either way there is always too much good food, and wine to be had. We have had steaks, black cod, halibut, and octopus, cooked, brined, marinated, grilled, or poached, you name it. Everything turns out delicious and different. It is a foodie paradise aboard the Western Freedom, even Martha Stewart would approve!

Sometimes I feel the urge to pinch myself, as if to remind me what a dream we are living. The real life is only a couple days away beckoning our return. I smile and push it out of my mind a little longer. These days are purely beautiful, no stress, no guilt, no responsibilities, just a lot of love, delicious food, friendship, and the abundance of mother nature in its purest unadulterated form. After a full week of fun and adventure, two fisherman and their girlfriends arrive sun kissed, windblown, and smelling of smoked salmon, into the Bellingham marina. WELCOME HOME BOYS! 

As a little taste of our trip I want to share something with you, something that has been shared with me, and will always remind me of this wonderful experience Dane and Garrett have given me. It is a recipe for pickled black cod. You may be weary and cautious, and you may be curious, but let me persuade you to try it yourself. It is not only a delicacy but it is also very delicious. As a true and tried traditional recipe of the Elwood family, it has surpassed all taste tests, and won every time. If you have mixed feelings initially, allow it to grow on you. It is a new flavor, and it is intense, but it is unique and different in a very good way. For any foodie that loves seafood, this will be a sure hit. I recommend eating pickled black cod with crackers, in sandwiches, or even as part of a hors d' oeuvres plate.

Pickled Black Cod
Makes 2 quart sized mason jars (about eight 8oz mason jars)
Ingredients:
Pickling Salt
8 cups cool filtered water
1 egg
8 cups of cubed fish (Black Cod)
2 cups white vinegar, plus additional for brining 
1 1/2 cups organic sugar
1 cup white wine (chardonnay)
2 Tblsp pickling spices
1 large onion, sliced
1/4 cup organic lemon juice

Directions:
1.  Place 8 cups filtered water into a large ceramic or glass bowl (do not use a metal bowl) and mix in enough pickling salt to float an egg in the water. 
2.  Brine the fish for 24 hours in the salt water.
3.  After 24 hours have passed rinse the fish well in fresh water, and drain. 
4.  Cover the fish with white vinegar and soak for 24 hours. Rinse well and drain. 
5.  Heat sugar, 2 cups white vinegar, and spices to a boil and allow to simmer 10 minutes.
6.  Cool to room temperature. You do not want the brine to be warm because this will change the texture of the fish. 
7.  Sanitize the mason jars by steaming them in a large pot. First fill the large pot with water, set in the mason jars, and then heat to a steady simmer for 10 minutes. Remove the jars from hot water and place onto a clean kitchen towel. They are now ready to be filled.
7.  Once the brine mixture is cooled, add the wine and lemon juice. 
8.  Layer the onions and fish into the mason jars and cover with cooled brine, including spices. 
9.  Store in refrigerator for 3 days prior to serving. 

Optional: Add a chile to each of the mason jars to add a spicy kick.
If you are interested in ordering fish from the 2013 season, feel free to contact the Western Freedom.

Zwetschgenkuchen für Basti

Three years ago, the 2nd of July was a bright and sunny summer day. You could feel the heat early in the morning, and not a single cloud was in the sky. The whole town of Bellingham seemed to awake with a smile on their face. Yet my brother, my mother, and I had a different fate for the day, one that still vividly replays in my mind.

I remember, a phone call, something along the lines of "Selva, you need to come home now." I could sense the urgency in the tone of the voice, one that gives you shivers down your spine. I knew something had happened, but what I found on the other side of my parents door, was not to reckon with. Two policemen where in our home and Wendelin was already with my mom. I remember how they both walked towards me, shock in their eyes, yet calm as an evening before a storm. My head was spinning, and the adrenaline was pumping through me veins, I wanted and needed an answer. My mom looked at me and calmly said, "Basti died."

What happened next, all just seems like a blurr. The heat of the sun and the bright blue sky, seemed too intense for my skin and my eyes. Who would have thought that on that beautiful summer day, my father would pass away.

Its been three years, and we all are just "chugging along," yet there is not a day when I don't think about you. You were and still remain an inspiration in my life. I only wish I could share my footsteps on this earth with you.

So for this special day, I decided to bake a German Zwetschgenkuchen. It is a prune tart, on a yeasted dough, lightly sweet with a sprinkle of almonds. It is not heavy, nor is it very dessert like. The tart itself is very simple. It was my father's favorite. Zwetschgenkuchen was his main food group during prune season. He would pick them like crazy, and even made his own jam. Every time a prune tart was eaten, my mother baked another. It was as if he knew he only had so much time to enjoy this delicious late summer treat. I never really understood his love for the prune, until I grew older myself. I now enjoy a piece here and there, and am reminded of him.

We love this tart as is, or with a dollop of homemade whipped cream. Usually it has eggs, butter, and low fat milk in the recipe, but so my whole small family could enjoy this treat, I made a vegan version. I replaced the butter with coconut oil, the milk with almond milk, and just omitted the egg. It turned out great, although it was made from last years frozen prunes. However, the best way to eat the tart, is during prune season, when they are full of sweetened juice. Wash and dry the prunes and then remove the pit. To decorate this simple tart, just cut two slits in the top of each halve prior to placing them on the dough.

Zwetschgenkuchen (German Plum Tart)
Makes one cookie sheet
Ingredients:
300 g whole Wheat Flour
100 g unbleached wheat flour
25 g active Yeast (about 4 tsp)
1 cup lukewarm almond milk
1 egg (optional)
1 Tbsp sugar
1 dash salt
100 g sugar
1 Tbsp baking powder
100 g coconut oil
1/3 cup chopped almonds
Dried bread crumbs (stuffing, rusk)
2 kg prunes

Directions:
1.  Mix together the two flours in a large bowl. Make mound with the flour and create a deep hole in the top (like a volcano). You want to be able to pour the milk into this hole.
2.  Mix the yeast, 1 Tbsp sugar, and lukewarm almond milk together in a cup and set aside for about 10 minutes to let the yeast bubble.
3.  Pour the yeast milk mixture into the flour mound, and sprinkle some of the outside flour on top. In circular motions around the flour mound sprinkle the sugar, salt, and baking powder. Mix together.
4.  Add the coconut oil (softened) and 1 egg (optional) and knead everything together in an elastic, smooth dough. If it seems a little wet, you can add a little sprinkle of unbleached flour.
5.  Cover the bowl with a kitchen towel and place in a warm spot. Allow the dough to rise for about 30 minutes to an hour, depending on the room temperature.
6.  Meanwhile, butter or oil a cookie sheet and dust the bottom evenly with flour. Shake off any excess flour.
6.  Once the dough has doubled in size, remove from bowl, quickly knead through, and roll out onto the cookie sheet. With your fingers pull the dough up along the sides to create the crust. With a fork poke holes evenly across the dough.
8.  Preheat the oven to 385 degrees.
9.  Evenly sprinkle the dough with the rusk bread crumbs or even quick oats will do. Then the almonds.
10.  Now place the prune halves onto the dough in row formations. Make sure you overlap them slightly and tightly arrange them on the dough.
11. Bake for 35 minutes or until crust is golden brown. Sometimes the prunes create a lot of juice and the dough underneath may need a few more minutes to be done. Enjoy!

Sweet Home Bellingham

I am back with both feet on solid ground. After 20 hours of travel time from my doorstep in Freiburg to my doorstep in Bellingham, I am happily exhausted. Was my time in Germany all a dream?? Did that quarter of a year, really fly by that fast?? My neighborhood still looks the same, the town still looks the same, yet I have come back a little different. My european outfit, looks out of place in this town. What was casual and comfortable in Germany, seems too well dressed for Bellingham standards-tight black pants, with a thin golden belt, a small pink cardigan, leather shoes, and a bright lip stick to match. Double takes and nice bright smiles where greeting me everywhere as my mother and I walked the Boulevard promenade in the evening sun. It has only been four hours since I have been home, and the celebratory "welcome back" beer at good ol' Boundary Bay, is bringing my wired mind, down to the level of my tired body. Lets call it a day, and let these tired muscles and tired eyes rest until tomorrows light. 

The Colors of Spring in Germany

A mallard duck and colorful historic home.

I been in Germany for almost a whole week. A whole new world and a whole new culture all within 24 hours from my doorstep to the other. It is beautifully warm here. Temperatures are up to 70 degrees, spring flowers burst with color, and the sunshine has tickled my face every day. I feel at home although so far away.

With Easter around the corner, one can find decorated trees around every corner. The festive colors of the painted eggs remind me of the excitement I had as a small girl. Even decorative flower bouquets are found in every home, in spirit of Easter Sunday.

Today we walked the streets of Lindau, a beautiful old town right on the shores of Lake Constance. Flowers in every corner caught my eye. Bright poppies, tulips, daffodils, and magnolias danced in the Northern breeze.

We visited an art Museum filled with Chagall. His imaginative interpretation of life and love could only inspire.

Paintings by Chagall.

As art is around you in every shape and form, in Cathedrals, in old buildings, and sculptures, so is food. However, food is enjoyed slowly and thoroughly. We ate and drank, walked, and ate and drank some more. German gemütlichkeit, a state of mind that conduces cheerfulness and peace of mind, was present throughout the day. An oat grout latke cake served with a farmers salad only stimulated the appetite more for the beautiful desserts we shared over cappuccinos. As we sat saxophone notes danced through the air playing Beatles tunes by a duet of street performers. It was beautiful. 

My family.

Soon I will post recipes. I have found many inspirations, yet have not had the chance to create.

 

                                         

The Beginning of Something New

The Bastyr Campus. Photo from Bastyr University.

Sitting on the bus usually lends to daydreaming and the beautiful ability to think of nothing. However, on Tuesday March 13th, my bus ride home took a turn for the better and the more exciting. My phone rang, it was an unknown number. At first, I wanted to ignore the call, lending the caller the chance to leave a message, but at the last minute answered it instead. "Hello?", I said, " this is Selva." It was my admissions advisor from Bastyr University, Emily. She introduced herself and then told me, "I just want to congratulate you on your acceptance into the Masters of Nutrition DPD program. You are an outstanding applicant and we want to personally congratulate you. A letter will be sent to your home shortly."I was stunned, and my heart began beating as if I had just kissed a new crush. I started smiling and laughing. This phone call had been long awaited. Truthfully I had been watching the mailbox like a hawk, expecting a letter in the mail, and hadn't even thought about the chance they would call me. "Thank you," was all I could say. The conversation was brief--short and sweet. I couldn't think of much else to ask or say. The only thing I could think of was I DID IT. My dream of attending Bastyr has finally happened. All the long, hard work paid off. Now, the only thing else I can hope for is funding. Scholarships?Grants? Something that can help me pay off the large amounts of money I will spend attending my dream school.As soon as I hung up the phone with Emily, I began calling those close to me to pass on the great news. I was giggling and smiling like a young school girl in love....it is now time to CELEBRATE.

Bastyr University all green student housing. Photo by Bridget Meinhold

My favorite place away from home, to meet for good wine and food, is the Temple Bar. They have one of the best happy hours in town, offering a bottle of wine and a small cheese plate for $15. Not to mention their food is always delicious, and often pairing wonderfully with the wine. My mother was my date. She has always been one of my biggest supporters and cheerleaders--to spend this evening with her only seemed natural. We treated ourselves and celebrated with the chocolate truffle cake for dessert. A rich decadent gooey goodness, that should be saved for special occasions. It was served with a raspberry sauce and topped with whip cream...mmmmm....so good. Food, wine, laughter, and love, filled the three hours spent in our cozy bar.

Celebrating with my mom.

Not only did we eat and drink well, but the ideas, dreams, and gossip flowed. One of the inspirations of the night, is the reason why I am writing today. "2012 has a lot in store for me," I said, "perhaps I should write about my adventures in food, life, and nutrition. Would you find that interesting?" My mother smiled, "of course! I would follow your blog every day." I know any mother would express similar words, but I felt inspired. People have always urged me to blog about my recipes and cooking adventures, but not until that moment did I feel an urge to document my life. Excitement brewed within me, I could write about everything. Not just food, but also my travels, ideas, and anything else that I want to share. Writing a blog will be a great way for me to take the information I learn throughout my life, may it be through grad school, through work, or travel, to teach others....what a great opportunity....and voila! Here is the beginning of something new.

Temple Bar, Bellingham WA. Photo taken by Bellingham Herald

PS...I want to thank everyone that has been apart of the winding path that has lead me not only to the doorsteps of Bastyr, but to the discovery of my calling in life. You will always remain dear to me.