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Raw Vegan Spaghetti with "Alfredo" Cream Sauce

Kulae, 07/29/2015


My new favorite kitchen gadget is my spiralizer.  If you don't have one, or don't know what one is, it's a nifty contraption that makes pasta-like ribbons out of harder fruits and veggies.  Some ideas for fruits or veggies you could use with a spiralizer are zucchini, carrots, beets, apples, etc...  Last night, I decided to make not only a vegan, but raw veggie pasta, topped with a delicious "Alfredo" sauce that I made out of cashews and nutritional yeast.  I fed it to my italian boyfriend, who was, to his surprise, impressed!  I, myself, thought it was delicious!  I love this recipe because you get to use fresh, local and seasonal ingredients (for the most part), and it's completely raw, so you are accessing the most amount of vitamins and nutrients out of the veggies.  You also get a ton of protein, between the cashew cream sauce and the spinach.  On top of that, you get a healthy dose of vitamin B12 from the nutritional yeast.  Most vegans and vegetarians are low in this essential vitamin.  A deficiency in B12 can lead to anemia, depression Alzheimer's disease, infertility, sleep issues, asthma, allergies, and IBS.  This recipe is also gluten and sugar free!

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Renee's Buddha Bowl

Kulae, 07/22/2015


This week I thought I would share with you my version of a Buddha bowl.  What IS a Buddha bowl?  Simply put, a Buddha bowl is a meal-sized bowl filled with simple pure food and enjoyed with deep gratitude.  I like to use a large sized bowl, one with which I have become accustomed to associating as a symbol of gratitude and nourishment.  You can really use any combination of fresh raw and steamed veggies.  Some of my favorites include kale, spinach and arugula.  Combining flavor and texture, i.e. sweet, crunchy, soft, bitter, can be a fun, creative and relaxing process.  Next, add some carbs like cooked brown rice or quinoa and some sort of protein.  In this recipe, I used a fried egg as my protein source, but you could use tofu, tempeh, walnuts, pumpkin seeds, or even an animal protein, such as chicken or beef.  I know for me, the first few times I make a dish, it's nice to follow a recipe, so here is my version of a nourishing, healthy and clean Buddha bowl.

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Hibiscus Pomegranate Cooler

Kulae, 07/15/2015


Every year for the past 10 years or so, I have invited my mother over for Mother's day for a nutritious, healthy, home-cooked meal.  It is my way of thanking her for all of the love and nurturing she has given me over the years.  This year was no exception.  I am always conscious of not only my own dietary restrictions and needs, but my mother's as well.  This recipe for a wonderfully refreshing Hibiscus Pomegranate Cooler fits the bill.  It is gluten, dairy, alcohol, and added sugar free.  It is not only refreshing, but loaded with antioxidants as well.  As an added bonus, the Hibiscus tea is not only energetically cooling (great for the hot day we had yesterday!), but it has been shown to help in the reduction of cholesterol!

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Strawberry Fennel and Baby Arugula Salad

Kulae, 07/08/2015

Strawberry Fennel and Baby Arugula Salad

I am a big fan of changing my eating habits along with the seasons.  This is a good habit to develop for a few different reasons.  For me, it helps to keep me out of a food rut.  You know what I mean by that.  When you find yourself rotating between the same three dishes?  This can cause boredom, which can lead to binging.  It can also lead to food sensitivities.  If you over expose yourself to really anything, you can develop a sensitivity to it.  That can be food, body products, chemicals, etc..  Another reason to eat seasonally is because if you are eating with the seasons, you are probably eating locally sourced food, which means you are getting the food into your body sooner after picking, then if it was shipped clear across the country to get to you.  This means a higher rate of access to vitamins and minerals.  You are also supporting local farmers, and helping to reduce environmental pollution by not contributing to the fossil fuels that it takes to get your exotic food to your local grocery store.  But most importantly, local, seasonal food just tastes better!

Below is a simple, yet refreshing salad that I found in the book, The Longevity Kitchen Cookbook by Rebecca Katz.  It has 3 main ingredients, 6 ingredients total, including the salad dressing - which is delicious as a marinade, and is super easy to make.   A few health bonuses to this salad's ingredients include anti-cancer and anti-inflammatory properties to the strawberries, the fennel helps aid in digestion and arugula is high in calcium, vitamins A, C and K, and is also a good source of iron.

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Dandelion Greens and a Juice Recipe

Kulae, 07/01/2015

Dandelion Greens and A Juice Recipe

Summer is in the air!  It gives me a little bounce in my step and lightness in my body to breathe the fresh air.  To smell the life and new growth.  Summer is a great time to re-evaluate what you are eating.  As we leave the colder winter months behind us, so should we step away from the heavier, more warming, comforting foods.  This is the time to re-introduce fresh greens into your diet.

By now, we have all heard about how good kale is for you.  This is true, but I wanted to bring some attention to a green that many of us know, but probably find annoying when they pop up in your grass.  Dandelion greens.  These guys are on the bitter and some what peppery side of the flavor profile.  This means they are great for digestion.  They help the liver stimulate bile, which aids in digestion and helps your body in the removal of toxins.  Below is a list of the some of the health benefits of eating dandelion greens.

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Workout in this.

Kulae, 06/30/2015

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The Many Uses of Raw Apple Cider Vinegar

Kulae, 06/22/2015


As I was thinking about what to write about this week, it occurred to me that the many different uses of Raw Apple Cider Vinegar have come up a bunch with colleagues and clients lately.  If you are not familiar with the stuff, it is made by exposing crushed apples to yeast and letting the apples ferment.  This turns the apple/yeast mixture into alcohol.  The second step in making apple cider vinegar is to then expose the apple alcohol to bacteria, which further ferments the alcohol and turns it into acetic acid... the main active compound in apple cider vinegar.  Organic, unfiltered apple cider vinegar (like Bragg's) also contains "mother," strands of proteins, enzymes and friendly bacteria that give the vinegar a murky, cob web-like appearance.  This is the good stuff.  It is the "mother" in the vinegar, that I believe, enables it to have so many healthy benefits.

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Just Ask Gwen!

Kulae, 06/22/2015

Do you have questions for our resident yoga expert Gwen Lawrence?  Send us an email and she'll shoot a video in response!

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Recipe of the Week: Salmon en Papillote with Arugula Pesto

Kulae, 06/15/2015

Recipe of the Week: Salmon en Papillote with Arugula Pesto

I came across this recipe in the 2015 issue of Nourish and Heal Magazine.  For those of you that are unfamiliar with what "en Papillote" means, it is French for "in paper".  In the culinary arts, the term refers to a moist heat cooking method where the food is enclosed in a packet of parchment paper or foil and then cooked in the oven.  When cooking en papillote, there are usually some vegetables, herbs and seasonings included in the packet along with the main item. These additional ingredients, along with the main item, give off steam, which is what actually cooks the food. Therefore, en papillote cooking is basically a technique for cooking with stream, which is an extremely healthy way to cook your food.  Because salmon is delicate and cooks quickly, it is a good choice for cooking this way.

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Recipe of the Week: Lemon Water

Kulae, 05/27/2015

Lemon Water

Water is so important, but it is one of the most neglected aspects of our health and our diets.  Below are some facts about water that I thought were important enough to share with you guys.

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Recipe of the Week: Fire Cider

Kulae, 05/20/2015

Fire Cider

Fire Cider is a great winter immune tonic and digestive aid. Its potent taste and smell help to clear up sinus and respiratory congestion. It stimulates circulation, improving the immune response and helping to keep you warm! It can be taken regularly as a dietary supplement or as prevention or treatment for cold and flu.


1/4 C Horseradish, freshly grated

1/8 C garlic, chopped

1/2 C onion, chopped

1/4 C ginger, freshly grated

Cayenne to taste

Raw Apple Cider Vinegar, enough to cover all ingredients.

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Recipe of the Week: Chicken Braised in Coconut Milk with Asparagus Spears

Kulae, 05/13/2015

Chicken Braised in Coconut Milk with Asparagus Spears

serves 2

2 free-range chicken thighs, with skin on

2-3 tbls coconut oil

1 can full fat coconut milk

1/2 cup water

2 tsp fresh sage

2 tsp fresh oregano

zest of 1 lemon, cut into thin half moons

1 handfull of asparagus per person

sea salt to taste

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Tips by Gwen: Yoga for Baseball

Kulae, 05/07/2015

  1.  Pigeon pose:  from batting to quick sprints down to first it is always important for baseball players to keep their hips open, to increase speed and agility, torque at the plate and lessen the potential strain on the knees.  Pigeon pose will open deeply in to the glutes and release any pressure that could accumulate on the sciatic nerve.

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Recipe of the Week: Tropical Energy Smoothie

Kulae, 05/06/2015

Here is a recipe that I came up with the other day.  With the warmer, longer days, I find myself craving bright, refreshing, green tasting things.  This smoothie hits the spot.  With the inclusion of food power-houses, such as chia seeds, maca and wheatgrass, not to mention coconut oil and cilantro, you'll be happily energized for the morning or afternoon, without the crash that caffeine or sugar can cause.

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Our Favorite Sports Bras

Kulae, 05/05/2015

We had a fan on Facebook ask for our recommendations on bras.  She's a D cup and hates the dreaded uni-boob that generic sports bras tend to give (don't we all) .  We hear your cry and have listed above some of the office favorites here at Kulae.  Not only are these bras great for support, but they are also sexy and stylish.  Below are the links to get your own:

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Recipe of the Week: Baked Zucchini Sticks

Kulae, 04/29/2015

Here is a fun, fast, delicious and different way to cook zucchini.  This recipe shows how you can take the healthiest of vegetables, and make it into a comfort food.  These are best hot, right out of the oven.  Serve these as a healthy snack, or as a side dish.  They take less then 30 minutes to make, and as usual are gluten, dairy and sugar free.  These guys are vegan as well.  Not only are these low calorie and satiating, they are high in anti-inflammatory Omega 3's, due to the walnuts and a vegetarian source of vitamin B-12, due to the addition of nutritional yeast.

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Spring into Yoga Style

Kulae, 04/27/2015

As we're gearing up for the warmer months ahead, there are a few things on our mind: cleaning our homes, refining our closet, donating things we don't use and kicking up our workout routines a notch.  The ladies in the Kulae office have agreed to a correlation between having cute workout outfits and an increased frequency of working out.  Even if it just means picking up a new sports bra in a bright color or a great hoodie to wear to and fro, we've found that a little refresh in our workout gear makes us that much more excited to get to that yoga session or pilates reformer class.

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Recipe of the Week: Sautéed Broccoli

Kulae, 04/21/2015

Sautéed Broccoli


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Recipe of the Week: Turkey and Vegetable "Rice" Bowl

Kulae, 04/13/2015

Turkey and Vegetable "Rice" Bowl

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Meet Our Newest Contributing Editor... Health Coach Renee!

Kulae, 04/12/2015

We have an exciting new series coming to the blog: Weekly Recipes by Renee!  We'll be featuring mostly vegan and gluten free recipes for our readers to try out at home.  Delicious, healthy and nutritious, we're thrilled to have Renee's cooking on our site!

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The Five Drastic Mood Swings During a Bikram Yoga Class

Kulae, 03/31/2015

You've made it to Bikram Yoga.  Barely.  The feeling of fear in the pit of your stomach is gnawing away at you as you sit in the hot room, awaiting the arrival of the instructor and with it, your impending doom.  You're about to embark on a tidal wave of emotions throughout class, but, take it from us, it ends on a high note.  Here's what to expect:

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Six Tips for Establishing a Morning Yoga Routine

Kulae, 03/30/2015

We get it.  Mornings are tough.  And let's not even get started on Monday mornings, where getting up before 8am is reminiscent of the scene in the Ring with the girl crawling out of the well.  As difficult as is seems when the alarm goes off, establishing a morning yoga routine is an invigorating way to get your day started.  Not only will you be in a better mood, you will be more likely to make mindful, healthy choices during the day.  If things come up during the day (ahem happy hour with your coworkers), you can go guilt free since you already got your practice out of the way.  

If you're not naturally a morning person, however, actually getting up when the alarm calls can prove daunting.  Here are some tips to keep you from hitting the snooze button for your 6am flow class:

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How to do Shoulder Stand/Sarvangasana

Kulae, 03/23/2015

Video instruction for Shoulder Stand/Sarvangasana by Gwen Lawrence.

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How to do the Backbend/Urdhva Dhanurasana

Kulae, 03/16/2015

Video instruction for the Backbend/Urdhva Dhanurasana by Gwen Lawrence.

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How to do the Forward Bend/Paschimottanasana

Kulae, 03/09/2015

Video instruction for the Forward Bend/Paschimottanasana by Gwen Lawrence.

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How to do Pigeon Pose

Kulae, 03/02/2015

Video instruction for Pigeon Pose by Gwen Lawrence.

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Thinking Spring Part 2 - Yoga Style

Kulae, 02/25/2015

We're continuing our "we're so done with winter" yoga style inspiration this week with a punchy blue and metallic theme.  

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How to do Frog Pose/Bhekasana

Kulae, 02/22/2015

Video instruction for Frog Pose by Gwen Lawrence.

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Thinking Spring - Yoga Style

Kulae, 02/18/2015

We're over the snow in Boston and are ready to move onto warmer weather.

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How to do Hero's Pose/Virasana

Kulae, 02/15/2015

Video instruction for Hero's Pose by Gwen Lawrence.

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A Guy's Guide to Bikram Style

Kulae, 01/19/2015

As a guy, going to yoga can be as foreign and strange as accidentally wandering into a Sephora store.  We'll made things a little easier on you by giving you guidance on what to wear to your first class.  

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A Guy's Guide to Yoga Style

Kulae, 01/12/2015

As a guy, going to yoga can be as foreign and strange as accidentally wandering into a Sephora store.  We'll made things a little easier on you by giving you guidance on what to wear to your first class.  

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Top 10 Mistakes Beginners Make with Yoga

Kulae, 01/08/2015

Going to yoga should not be taken lightly there are several things a new person to yoga should consider before attempting to ad yoga to their workout regime. Don’t be scared when venturing by consider these mistakes others have made so you can get the best experience.

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New Year, New intentions

Kulae, 01/05/2015

We know there are a lot of new year's resolution haters out there, and we totally understand why.  Setting up extreme goals that start on January 1st seems a little, well, extreme. 

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The Five Tibetan Rites - For Longevity, Vitality and Youth

Kulae, 12/30/2014

Over two thousand years ago, Tibetan monks who are known to live up to 120 years old, claimed they had a system that could reverse the aging process and its debilitating negative effects on the body. They condensed 21 yoga exercises into five that could be performed in as little as 15 minutes a day.

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The Importance of Breathing

Kulae, 12/23/2014

I grew up in an age of Jane Fonda marathons and No pain No gain mantras.  Where the way of the warrior was breathing in through the nose and out through the mouth.  I lived my life this way as an exercise enthusiast and dancer through college, with out ever questioning the theory.  Now I know better.  Question everything……………

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Yoga Flow Serires - Yin Hip Opener

Kulae, 12/18/2014

Video instruction for Runners Lunge Pose by Gwen Lawrence.

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Yoga for Hamstrings and Back Pain

Kulae, 12/16/2014

Everybody is susceptible to tight hamstrings, from professional athletes to a soccer mom.  People who have long desk, sitting hours or rigorous training schedules all can benefit from a “hammie” stretch or two, or three or four…

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