Welcome to GreenYogi Nutrition where I share my passion for real-food nutrition, recipes, fitness and yoga for overall health and wellness.

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July 2016 CSA Wrap-Up

csa week 6a

Hey friends! Happy summer!! We had another great CSA month this July! Lots of zucchini, summer squash, scallions and onions this month. We also got our share of pickling cucumbers, which are a big hit around here, especially paired with hummus. Yum!

Week 4: beets, spring onions, scallions, zucchini, yellow squash, romaine lettuce, red leaf lettuce, thyme, kalecsa week 4aWeek 5: kale, cucumbers, eggplant, fennel, lettuce, misome, new potatoes, onions, pickling cucumbers, scallions, squash

csa week 5b

Week 6: cucumbers, green beans, eggplant, romaine lettuce, misome, new potatoes, onions, pickling cucumbers, tomatoes, summer squash, zucchini

csa week 6a

Week 7: green leaf lettuce, cabbage, onions, garlic, eggplant, corn, radish, tomato, green pepper, jalapeño, basil

csa week 7

Recipes this month:

Salads: We had lots of salads this month, just like June. With the combination of swiss chard, green leaf and red leaf lettuce, you are bound to have a delicious salad every time!

Grilled Summer Squash: We also had our share of grilled zucchini and summer squash. Such a simple way to eat squash during grilling season: slice, grill, and sprinkle with a little extra virgin olive oil, salt and pepper.

Smoothies: Summer in New England always calls for smoothies! We always have on hand fresh greens, fresh or frozen berries, avocado and coconut milk to some yummy delicious-ness. Everyone here loves them!

Homemade Strawberry Banana “Ice Cream”

We had a whole bunch of bananas that got too ripe too fast this month so I cut them up and froze them on parchment paper lined cookie sheets. Then I transferred them to a ziploc bag for later use. I took out the strawberry + coconut milk cubes that I froze from our strawberry picking in June, combined it with frozen banana and a splash of almond milk in the Vitamix, and it made the most delicious strawberry banana frozen treat!

straw banana

What kinds of goodies have you been making with your farm fresh veggies and fruit?

Until next time,

💚 Jenny

June 2016 CSA Wrap-Up

csa week 3d

We had a great start to the CSA season filled with lots of lettuces, beets and sugar snap peas, among many other beautiful vegetables. Swiss chard has got to be my all time favorite. During CSA season I eat it at almost every meal! No joke!

This year we are trying a new farm since we moved, so it’s been a little different routine and a little farther than we’re used to, but the vegetables are all awesome and plentiful.

The first week in June we picked up my cousin’s CSA share for him, so we got a little sneak preview of the upcoming awesome-ness in our own share: mixed greens, swiss chard, radishes, white radishes, spring onions, dill, broccoli and spinach.

CSA Week 0

Week 1: bok choy, broccoli, garlic scapes, swiss chard, kohlrabi, radishes, escarole, green leaf lettuce, red leaf lettuce

CSA Week 1a

Week 2: garlic scapes, scallions, kohlrabi, broccoli, swiss chard, escarole, sugar snap peas, green leaf lettuce, red leaf lettuce

CSA Week 2a

Week 3: red leaf lettuce, green leaf lettuce, beets, sugar snap peas, fennel, scallions, kohlrabi, kale, swiss chard, parsley, strawberries

CSA Week 3a

June is also a fabulous month for strawberry picking and all the strawberries, yum! We took a little adventure to Sunshine Farm in Sherborn, MA and picked a whole bunch of strawberries. We had strawberries for days!! I made a variety of smoothies, strawberry lemonade gummies, and strawberry + coconut milk pops. They were gone too fast to make strawberry shortcake with coconut whipped cream – that was next on the list.

IMG_3381

What delicious recipes have you been making with your CSA and/or seasonal, farm-fresh veggies?

Wellness Initiative Wrap-Up 2016

balance

I had the great pleasure of leading a nutrition and wellness talk at my school on May 20, 2016. I wanted to be sure to give an in-person talk for the wellness initiative that I led this school year.

The purpose of this initiative was to inspire teachers to take time for wellness in order to feel better and  improve in all aspects of life: as family members, friends and educators. Each month of the 2015-2016 school year I wrote a wellness message in the form of an email to the entire school population. I also cross posted these messages here on my blog, Facebook page, Twitter and Instagram. The monthly messages included information for teachers on activities and areas of wellness that members of our community are involved in to spark wellness in their own lives and initiate conversations among colleagues.

We wrapped up the year with a Nutrition and Wellness Talk open to all teachers at my school. This talk was intended to be the culmination of our year long Wellness Initiative. I displayed several books as references, such as Why Stomach Acid is Good For You and Your Body’s Many Cries for Water and Put Your Heart in Your Mouth, just to name a few. I also brought some real food examples: water, lemons, real salt, kombucha, homemade fat bombs, fruit, plantain chips and guacamole. I did a short presentation and included some time for discussion and questions. There were post-it notes and index cards on the table for people to write down questions as well.

Overall, the presentation went extremely well and people appreciated the information I had to share. The big idea was about balance: wellness is a balancing act of proper nutrition + movement + stress management + sleep. We each need to try our best each day at this balancing act, taking it one day at a time, and remembering the importance of self-love and self-acceptance.

Teachers are very interested in this topic and enjoy talking about it with me and with their colleagues. There was a lot of lively conversation and excellent questions as well. I could see offering a series of talks, one on each macronutrient to have a complete presentation in small chunks. Overall, it was very well received and I am so happy I was able to prepare and present a talk on all of my newly learned information. I hope to continue this initiative next school year and keep the momentum going.

Until next time… Be well my friends! 💚

xoxo

Change is Hard

change is hard

change is hardHas anyone ever denied that change isn’t hard? Nope.

Lately I’ve been thinking about all the changes we’ve been making around here, and how we have all been adapting pretty well and going with the flow. New house, new commutes, new routines, new chores, new garden spot ;), and on and on… Good job us!

One change that’s been particularly hard has been dealing with the kids school situations for next year. I keep wondering, should it be this hard? Is this a sign that I shouldn’t change? I don’t know… My older son is going to change schools starting next year and while enrolling in a new school is not a big deal, the day-to-day is more than just the school for most parents. We have to think about dropping off and picking up too. Finding an after school for the few hours that we need help was challenging and still not resolved completely. I keep thinking, we currently have a situation that is working very well, why am I stressing out so much about this? Should I not make the change? Hoping I get an answer that will help. 😉 Finding a place for our younger son was equally as challenging. I contacted twelve preschools in November and there were very few that had openings for next school year and are none are as flexible as our current school. I don’t know, I know that things change, and that we all have to adapt, but dude, change is hard!

The other change I am mourning is the loss of my precious Wilson Farm CSA. It seems silly to drive to Lexington for our weekly CSA share now that we’re in Natick, but I’m just sad that to make that change. Of course we will be fine and will love which ever CSA we decide to join this summer, but dude, change is hard.

We wouldn’t change our decision to move for anything. We are incredibly grateful for everything: our hard work, our health, our beautiful family and our new home, but can we all just admit that change is hard! And sometimes it feels good to say it out loud!!

Be well my friends!

xoxo

Wellness Check-in ~ Spring Edition

Happy Spring everyone! Hope this message finds everyone doing well and enjoying this spring weather.  Finally the sun is shining, the days are getting longer, and weather is getting warmer. Yay! Smiles all around. 🙂

Here’s a message I sent to teachers at my school as a wrap-up to our year-long wellness initiative:

I have thoroughly enjoyed being your monthly dose of wellness reminders, but have you? Would you like to see this initiative continue? I will be sending out a short survey to get your input. Keep an eye out for that!

Some things we have been up to lately:

  • Running & Walking Outside
  • Ragnar Relay Race
  • Yoga
  • Barre
  • Barre Teacher Training
  • Strength Training
  • Red Sox games
  • Gatherings with friends and family

What else have you been up to take care of yourselves? Stop by or send me a message.

Now is the best time of year to start thinking about YOU again… Longer days, warmer weather, more activities and social gatherings outside. Remember that YOU matter and in order to take care of everyone in your life, you have to take care of YOU.

My favorite time of the year is coming – the availability fresh and local vegetables and fruit from a wide range of farmers markets and local farms. If you follow me on social media, you know how much we love gardening, but we love our local farm just as much! Try to take advantage of the local vegetables and fruit right around us this season. We really are very fortunate to have so many farms and farmers markets in our area. Many of the farms have activities for kids and families and events on the weekends during the spring, summer and early fall months. If you’re interested in having a weekly share of fresh veggies, consider joining a CSA and support one of our local farms. Whatever you choose, take advantage of the seasonal fruits and veggies and try to choose real, local, properly raised, whenever possible. Here is a great site to look up local farms, farmers markets and CSAs. http://www.localharvest.org/boston-ma

csa week 3-3

Just a reminder that you are invited to a Nutrition and Wellness talk this Friday, May 20th at 1:45 as an end of the year wrap-up to our wellness initiative. Please feel free to stop by for some goodies and interesting conversations. I am looking forward to it! 

Now, get outside and get some Vitamin D from that beautiful spring sunshine! ☀️

Be well ~

🙂 Jenny

Embarking on a New Journey

To say that this year (school year) has been a whirlwind, is an understatement. The winter months tend to be a little challenging for me in general, so my blog posts become a little more infrequent (always working on that), but this year in particular has been interesting… And I thought you might be interested to know what we’ve been up to lately.

As many of you know, and for those who do not, after years of talking about enrolling in a nutrition program to pursue my passion, I finally did it! I enrolled in the Nutritional Therapy Association‘s Nutritional Therapy Practitioner Program and started the course-work in September. I knew it would be a busy year: working full-time, taking care of my family, and back in school for the third time (feels like 100th), but I was up for the challenge and ready to commit to the time and the learning. Brian is totally and completely supportive as well, which is such a huge help! The program is an online format with three face-to-face workshop weekends in Hartford, CT, which is an ideal location for me because it’s close to Boston, but also because my family is right near there! I also didn’t have to make a ton of time sacrifice for my current job, which is excellent. The fall was rolling along pretty smoothly. We studied the Basics of Nutrition, Anatomy and Physiology, Digestion (big one!), Blood Sugar Regulation (big one!) and Fatty Acids, just to name a few. It was a lot of material, but I was keeping up with the modules (video lectures, audio lectures, reading and homework assignments) and thoroughly enjoying the content.

newhouseAnother thing that many of you know is that we have been looking for about five years, yes five years, to buy a single-family home. We have been looking and looking and looking for THE house… that unique older home with historical characteristics that you don’t see in newer homes. We were never the easy people to sell a home to because we weren’t selling anything, we wanted to keep our two-family as an investment. Keeping the two-family was the grand plan all along. We drove quite a few realtors crazy because we could never just “find a house.” It wasn’t that easy, we were looking for something very special. And to be honest, I didn’t think it was out there. Well my friends, in October, Brian found THE house. When he first showed me the listing, I told him he was crazy. Maybe I actually said, “Are you insane?” Without going into so many details, because there are many, we took a chance, and put in an offer on what seemed like our dream house. We closed and moved in in January. Whirlwind!

So, to say we are embarking on a new journey, is truly an understatement… but we couldn’t be happier. Life is busy with life: relationships, work, kids, studying and new house tasks, but we are having fun, trying to stay sane, and enjoying the moment. Time passes by too fast, and if I’ve learned anything through these past few months, is that patience is truly a virtue. With patience, you can do anything. So here’s to chasing your dreams, taking the plunge, and just going for it. We have done that in a few short months. Excited to see what’s ahead, but so incredibly appreciative of the now, and TODAY.

With so much gratitude,

💚 Jenny

Wellness Check-In ~ Winter Edition

Hey guys! Hope this message finds everyone doing well and staying warm over these past few months. Today was 60º and sunny, which I will totally take for February. Here is the latest message I sent to our teachers for this year’s Wellness initiative. I wanted to share here too because everyone needs a little checking in, right? 😉

How is everyone doing in the wellness department? Just wanted to remind everyone of the importance of taking care of ourselves, especially during the winter months when the days are shorter, the sun may not be shining as brightly and we are all missing our essential Vitamin D. Unless of course you’re a winter warrior that spends all of your free time on the slopes. If you are one of those peeps, good for you!

Did you knvitaminDow how important Vitamin D was to your happiness? I have secretly coined Vitamin D “the happy vitamin.” Most people know it as the “sunshine vitamin.” We naturally produce Vitamin D with exposure to the sun and from various food sources as well. Here in New England, the winter days are shorter and put a damper on our sun exposure. We typically make less Vitamin D in our bodies during these months. Now if you’re a Californian, that’s a totally different story. 😉 There are countless reasons why Vitamin D is essential to your wellbeing, but did you know that if nutrients in your body are out of balance, you may not be able to absorb the vitamin D that you are getting. This can cause a whole host of imbalances in your body. One that I notice the most is usually mood (so happy in summer ~ definitely different in the winter).

I’ve heard from a bunch of people about what kinds of movement they’ve been up to during these chilly months. Hats off to everyone training for something. Zero degree training runs? You are amazing!

Some things we have been up to these winter months:

  • skiing, snowboarding
  • marathon training
  • indoor cycling
  • yoga
  • rowing
  • HIIT training
  • walking on treadmill, walking outdoors and nature walks
  • family & friend gatherings
  • dancing
  • Go Noodle with your class

What have you been up to this winter? Are you finding balance between taking care of yourself and moving your body? I hope so! Comment below and let me know how you are doing on the wellness train.

Be well,

💚 Jenny

Gratitude Journal Reflection

gratitudejournalRight around Thanksgiving, I decided to try a completing a 21-Day Gratitude Journal, and also encouraged the teachers at my school to do the same. I wanted to post the pictures here because I know many of my readers do not follow me on Instagram or Facebook – where the gratitude journal was originally posted.

Overall, it was an awesome exercise of gratitude. Some days were harder than others, not because I wasn’t grateful for things in my life, but just because I was feeling blah. I decided to just go with it and if I missed a day, no biggie, I just picked up where I left off. I have a tendency to be really hard on myself, and when trying to pay gratitude to all the beautiful things in life, being hard on myself has no place.

Here’s recap for your enjoyment.

Day 1 – my family

Day 2 – siblings

Day 3 – my niece Alley

Day 4 – friends

Day 5 – my parents

Day 6 – colleagues

Day 7 – yoga

Day 8 – the beach

Day 9 – sunsets

Day 10 – lifelong learning

Day 11 – strength: Strength in life, difficult situations, and yoga.

Day 12 – hope

Day 13 – precious moments

Day 14 – I am grateful for the pure joy this time of the year brings my children (holiday season).

Day 15 – I am grateful to be someone’s marigold.

My friend recently shared with me such an incredible compliment “you’re my marigold Jenny.” 🌼 Read this great article about supporting each other, especially during the first year of teaching. http://www.cultofpedagogy.com/marigolds/

Day 16 – homemade ornaments

Day 17 – our garden

Day 18 – homemade gifts for friends

Day 19 – my little blessings

Day 20 – our pantry

Day 21 – new adventures

Have you ever completed a gratitude journal? What did you think?

💚 Jenny

 

Wellness Check-in ~ November Edition

Happy Thanksgiving Everyone!

In keeping up with our wellness initiative at school, we sent out our monthly check-in message for November yesterday and I wanted to share it with you too.

How is everyone doing in the wellness department? Has our wellness enthusiasm gone down the tubes as we entered this extremely busy season of conferences, the holidays, and life in general? I sure hope not! The busier we are, the more important a role wellness plays in order to maintain our happiness and sanity. 😉 Life happens, I totally get it. Look how long it’s taken me to get out this email! I’ve been thinking about you guys and your wellness reminder since November 1st and I am just finally sending it to you. Better late than never… 🙂

Some things we have been up to this month – great job everyone!

  • social gatherings at friends homes
  • family gatherings
  • girls night out
  • paint night out
  • Spartan race finisher
  • half marathons, 5K’s, indoor cycling, rowing, yoga, HIIT training

spartanCTvX-jWUsAALF0o

For November and December, we would like to propose the following areas of wellness to focus on: Emotional/Spiritual, Social, and Physical.

Emotional and Spiritual: These components tend go hand-in-hand, especially during the holiday season.

A few ideas on this topic:

  • Maybe take some time to reflect on your year: give yourself a pat on the back for all of your accomplishments and set goals for next year.
  • Think about what makes you happy – are you doing any of these things?
  • What you are grateful for? Consider keeping a 21 Day Gratitude Journal – perfect timing with Thanksgiving and the holiday season upon us. I think I’m going to start one on Thanksgiving Day!
  • How you are taking time for yourself during what tends to be an extremely busy time?

Social: The holidays are a perfect time for the social wellness component. There are often many gatherings of both friends and family and time to catch up with friends and family that you may only see a few times a year. This is all good stuff. Try to enjoy each moment, even though sometimes times with family can be stressful as well. 😉

Physical: It’s always a good reminder for everyone about the physical wellness component. As the weather gets colder, we tend to move less. Remember, even if it’s 10 minutes a day, it’s still movement.

A few ideas on this topic:

  • Walk around the playground during recess duty
  • Walk around your floor a few times before or after school
  • Whatever you choose, remember it’s for you, it should be something you enjoy.

I hope the teachers at my school read this message and smile. I also hope it encourages them to remember how important wellness is for everyone and to take care of themselves in any way that makes sense in their lives, especially now that the holiday season is upon us!

Wishing everyone a very Happy Thanksgiving! We have a lot to be thankful for this year and always. <3

xoxo

Jenny

 

 

October 2015 CSA Wrap-Up

Happy Fall Everyone! This fall has been absolutely beautiful in terms of weather and another awesome CSA month. I do love the fall season, the weather, the apples, the pumpkins 🎃, but was especially sad to say goodbye to the summer sunshine and time outdoors. This October we did our share of apple picking and farm visiting, so we’ve been trying to get outdoors as much as possible in our free time, but it’s still hard to be inside all day… I seriously wish I could suck the sunshine into me when I’m inside so much – which is why I’ve been religiously taking my vitamin D (the sunshine vitamin). ☀️

Fall recipes are in full effect over here at the Murphy home. We have made our share of roasted everything: brussel sprouts, cauliflower, sweet potatoes, butternut squash, and even eggplant. Every Sunday we have a big Sunday dinner that usually involves a lot of roasting yumminess. Who’s coming over for dinner? In celebration of Halloween this past weekend, we made our very first pot roast. My mom would be so proud! <3

We had an abundance of apples once again this fall so of course I made a fair share of apple cake, apple-cinnamon muffins, apple crisp, and pumpkin carrot muffins. I cannot take complete credit for all of the recipes, but will be sure to post about the apple and pumpkin recipes that I loved and will make again. Paleo baking is generally challenging for me, and I consider myself a pretty good baker, but the combination of grain-free flours and eggs sometimes yield a very moist bread, muffin or cake. I’ll keep on trying until I get it right! Apple crisp is always delicious and comes out perfectly, so we make that a few times. 🍎

apple crisp

Okay, here we go, let’s review this amazing fall month’s harvest of CSA-awesomeness.

Week 17: broccoli, swiss chard, baby spinach, red cubanelle pepper, golden beets, bosc pears, red leaf lettuce

csa week 17-2

Week 18: spencer apples/bocs pears, orange cauliflower, broccolini, parsley, red leaf lettuce, spinach, green peppers, carrots, beets

csa week 18-1

Week 19: romano beans, green leaf lettuce, broccoli florets, pullet eggs, escarole, kale, festival squash, macintosh apples, green peppers

Recipes: apple-cinnamon muffins, pumpkin carrot muffins

csa week 19-1

Week 20: butterkin squash, broccoli florets, red cabbage, escarole, green pepper, grape tomatoes, spinach, empire apples, cilantro

Recipes: roasted and mashed butterkin squash, raw sauerkraut, apple crisp

csa week 20-1

We got the biggest red cabbage I have ever seen in my life the last week of the CSA and my real food/paleo brain thought, raw sauerkraut, you have to make it! And so I did – cooking adventure… here I come! It definitely took some muscle work to salt and squeeze the water out of the cabbage to begin the fermenting process so I’m praying it is delicious and worth it. It is still fermenting in our pantry as I write this post. I will definitely have post my cabbage to sauerkraut making experience including a taste test and the results of my experiment when it is completely done. It seriously feels like an experiment because it’s sitting in the dark in the pantry and I check on it every two days.

raw sauerkraut 2

What kinds of recipes have you been making this fall? Anything you look forward to making around this time of the year? Please share!

Until next time…

xoxo

Jenny