Recipes and ways with Garlic

Garlic Cheddar Fritatta
Eat it for breakfast, lunch or dinner- why not?!
Ingredients:
4 eggs
2-3 tblspn butter/oil
1/4-1/4 cup chopped onion
3 cloves roasted garlic
2tblsn cream/half&half/etc
1/3 cup cooked (frozen in this case) spinach, drained of any excess moisture
1/4 cup shredded aged cheddar/parmesean/swiss/gruyere/etc
1/2 tblspn fresh/frozen chives

- in a separate pan sautee the spinach and drain of excess water, if any
- add butter to a preheated skillet (medium heat) and brown slightly (30second)
- add onions and stir to coat with butter, then allow to brown, or at least cook until translucent
- in a bowl, beat eggs with garlic and cream until mixed thoroughly
- add cooked spinach and stir to mix REDUCE TEMPERATURE TO MED-LOW
- add egg mixture, DO NOT STIR, rather, tilt pan to spread eggs.
- cook on stove for 2 mins or until bottoms of eggs have set, then transfer pan to broiler for 2-3 minutes or until top of eggs have set
- add salt and pepper and maybe a few drops of habanero sauce to taste. enjoy.

Roasted Garlic:
I have a few tiny oven safe crocs with lids, so I've been using those for roasted garlic. You can just as easily wrap it tin foil and toss it in the oven. Any time I need to use the oven I roast some garlic, that way there is always roasted garlic on hand!

1 Head of Garlic with the tips cut off (optionally you can go ahead and remove the skins from the cloves completely)
Drizzle of EVOO
Toss in the oven anywhere from 300-400 degrees F and roast until the garlic has a nice golden color to it.

VOILA!

Recipes and Ways with Ginger

I've been hitting ginger hard this season to great success this season. When I say success, I mean that my doctor recommended I eat more ginger and I've have failed to make it a habit- until now!

Ginger I've been buying pre-minced in a jar, because I am lazy and and it is relatively inexpensive. I throw a teaspoon or so into my morning protein shake, into any and all tea when I can, and I mix it with soda water and maple syrup for a quick homemade ginger ale (with no refined sugar, yea!)

Ginger Protein shake:

These are guidelines, because I believe shakes are like chili- you never measure anything, and you never really make the same one twice. 

1 scoop whey protein 

1/2 cup frozen berries

1/2-3/4 cup  juice/milk/water, pending desired thickness

2 tsp grated ginger

1/2 tsp vanilla
1/2 cup kale or spinach

Add the above ingredients in a blender, adding more liquid if too thick to blend, and blend for at least 20 seconds on high. 

Homemade Maple Gingerale:

in a 16oz or larger glass mix:

14oz sparling water

1 tsp minced/grated ginger

maple syrup to taste (2tsp for me)

...and stir with a spoon. enjoy. 

Parabens and Estrogen Effects

As part of my estrogen diet, I am learning about all the ways estrogen gets into my bloodstream. Parabens are a preservative found in lots of foods, skincare products and drugs. If you are looking to limit the amount of excess estrogen in your environment, take heed:

"Some research has focused on parabens, which are preservatives used in some deodorants and antiperspirants that have been shown to mimic the activity of estrogen in the body’s cells (4). Although parabens are used in many cosmetic, food, and pharmaceutical products, according to the FDA, most major brands of deodorants and antiperspirants in the United States do not currently contain parabens. Consumers can look at the ingredient label to determine if a deodorant or antiperspirant contains parabens. Parabens are usually easy to identify by name, such as methylparaben, propylparaben, butylparaben, or benzylparaben. The National Library of Medicine’s Household Products Database also has information about the ingredients used in most major brands of deodorants and antiperspirants." (Emphasis added)

http://www.cancer.gov/cancertopics/factsheet/Risk/AP-Deo

 So basically, parabens act like estrogen in the human body. Check the labels of your antiperspirant, skin lotions, aloe gels, PERFUMES, makeup, toothpaste, and hair care products. Find any? I found them in at least 5 items in my bathroom, and yes, chucked them in the garbage. Having recently found out that migraines may be related to estrogen levels, I am attempting to go on an estrogen diet- harder to do than you'd think when you realize all the ways we mess with our hormones.

Cancer is (in) the Pits?

Still using aluminum based anti-persperants?

This is directly from the National Institutes of Health (you know, the ones who do all that federal health research?) on Nih.gov:
"Aluminum-based compounds are used as the active ingredient in antiperspirants. These compounds form a temporary plug within the sweat duct that stops the flow of sweat to the skin's surface. Some research suggests that aluminum-based compounds, which are applied frequently and left on the skin near the breast, may be absorbed by the skin and cause estrogen-like (hormonal) effects (3). Because estrogen has the ability to promote the growth of breast cancer cells, some scientists have suggested that the aluminum-based compounds in antiperspirants may contribute to the development of breast cancer (3)." http://www.cancer.gov/cancertopics/factsheet/Risk/AP-Deo

So..... perhaps stop using these products and switch instead to a safer odor masking body scent and natural, gentle anti-microbials, that prevent the nasty smells from ever forming. (Note: when I switched to aluminum free deodorant it took a month or two for it to be effective, has anyone else had that experience?)

I am not arguing whether aluminum is super dangerous, I just make it my mission to make small changes to my immediate environments to make them safer where ever I can. When I hear that there is evidence that aluminum causes estrogen fluctuations and "extra" estrogen is linked to cancer and migraines, I start to wonder if I should limit my exposure to it. Now I'm off to collect more research.
Cheers and Gears,
Domenika
questions? email:
domenika@nichemassage.com

The Figure Four Stretch, For Hips that Sit

This is my favorite hip stretch, known as the figure four glute stretch. 

Take lot's of time with this and remember, never hold a position that causes you sharp pain. I use this stretch any time I feel tightness in my low back, hamstrings, or glutes and I hold the deepest part of the stretch for about a minute, spending 5 minutes per side getting into position and doing 3 reps of the stretch. Don't be surprised if you feel a stretch early on in the movement- after a few days of practice you'll be stretching much more deeply.

Get. More. Massage. Introduction.

Once again I was introducing, professionally to a new client and I thought, Hey EVERYONE should know this stuff! So I'm sharing it here with you. Enjoy!

Domenika Radonich L.M.T. #10652

In person:
Niche Massage Studio
1235 SE Division Street, Suite 205
Portland, OR 97211
Online:
http://nichemassage.com
@NicheMassage
domenika@nichemassage.com

By Fax:
888 505 7032

Rates are $70/ hour and $100/1.5 hour.

Generally appointments are available Wednesday mornings 9am-1pm and Friday, Saturday and Sunday from 11am-6pm.

Please allow extra time for your first appointment: total time is usually 1.5 hours for an hour long massage session and 2 hours for an hour and a half session. This way no one's in a rush :)

I give discounts in two ways:

1) Bulk Massage Packages. Buy 6 or more massages at 20% off, paid in full in advance. The massage are transferable as gift certificates so you can keep them all to yourself, or keep some certificates on hand for awesome last minute gifts.

2) Monthly Massage Subscriptions. Sign up for a massage a month and save 10%, and every additional massage you get in the same month is even cheaper. The 2nd massage is 15%, 3rd is 20% and the 4th massage in a month is 25% off.

Why use a complicated system of discounts instead of just offering free/steeply discounted first time massages like everyone else? Because the beneficial effects of massage are cumulative and because people are usually more accountable to their own health and well being when they have already ponied up the cash.

Lastly, I offer a sliding scale to those in need on a case by case basis, please email me for more information.

Massage Bundles and Subcriptions that save you 20%

The holidays are almost over and here is a way to save money and take care of your body for 2012:

• Buy a 6-massage bundle and save 20%
• Use your massages in any frequency (e.g. once a week, once a month)
• Click below and Get. More. Massage. 

6 massage bundle for 20% off

1 hour massage $336.00 USD 1.5 hour massage $480.00 USD