by Bonnie Jordan, Campus Monkey Writer

Quinoa is a seed originally from South America that has excellent nutritional values. It is an exceptional source of protein, containing all eight essential amino acids and is high in iron, calcium, magnesium, B vitamins and fiber. Plus, it is a great substitute for rice or couscous and tastes good hot or cold. This summer, try making a delicious quinoa summer salad- its perfect to bring to a cookout, the beach, or even to enjoy at home on a hot summer day.

Quinoa Summer Salad

Ingredients:
2 cups of vegetable broth
1 cup of quinoa
I raw cucumber chopped
2 chopped tomotoes
1 chopped carrot
1 orange pepper
½ red salad onion diced
1 cup of feta cubed
½ cup chopped roasted pecans (optional)
½ cup dried cranberries (optional
Greek dressing to taste

Put the 2 cups of vegetable broth in a saucepan, stir in the quinoa, over medium heat bring to a boil, reduce the heat, to simmer, cook for 20 minutes while stirring occasionally. While cooking the quinoa, chop up all your vegetables. When the quinoa is done, cool for 10 minutes then, in a large bowl, mix the quinoa with all of the vegetables. Add desired dressing, such as Greek, Caesar, or olive oil, lemon juice, salt, and pepper.

Enjoy it right away or put it in the fridge to serve chilled later!

What are some of your favorite healthy summer recipes?

By John Maccari, Green Monkey Meditation Columnist

With the rebirth of spring I am reminded of the cycles of nature and how they mimic our own journey.  Nature effortlessly goes through a new beginning at this time of year.  The trees come alive, a new blanket of green paints the landscape.  The animal kingdom is teaming with new life, and the insect world is in a panic to reproduce.  As spring matures you can feel the environment charging with the excitement of unbridled new life.

This is how we are in our teens and early twenties.  We are about creation, whether we are starting a new family or we are building our lives by creating our careers, we are carving out our niche.  As spring moves into summer nature calms down and gets to the business of preparing for the next spring by maturing and developing seeds for the next cycle of rebirth.  This cycle equates to our midlife, thirties to sixties. We are keeping ourselves busy by working to survive and trying to put something away for later, our retirement.  The next season is fall where nature starts to rest, it has been very busy all summer getting ready for the next cycle of rebirth.  This represents our later years in life, our retirement.  Hopefully, this is the time that we can rest, leave the busy schedule of maintaining life.  The last cycle is winter and this is the time that nature goes willingly into full retreat, into a period of hibernation.  Of course this is the time that our physical bodies die.

Nature, without complaint, moves through the cycles of the seasons with a certainty of returning. But we do not leave with that same certainty, why is that?  Modern religion tells us that it is a one and done proposition.  Give life your best shot because it is the only one that you get.

Taoism looks at human life much the same way that nature looks at its cycles.  It sees us as an ever changing evolving being. We are aspiring to grow and evolve to a higher plain of existence.  This does not happen in a simple lifetime, but over a period of many lifetimes.  The belief is that we can only take the benefit of our experiences with us to the next lifetime.  Our knowledge does not move forward.  Only experiential knowledge can be retained and becomes a permanent part of our being. There is a bigger picture to our lives.  How do I execute this evolutionary process to achieve a higher state of being?

This part is simple. Firstly, listen to your inner voice.  Not the voice in your head, your ego.  Listen to the voice in your heart, your true spirit.  Some will refer to this as their gut feeling.  Our heart is where our true spirit resides, and it is our road map through each life. 

Secondly, slow down. Be in the present by focusing on only what is happening in that moment.  Have you ever had a business lunch where the other party was taking phone calls and responding to texts, while being further distracted by the activities in the busy restaurant?  It is not productive, but at times this is how we conduct our lives. We have a choice, we can constantly distract ourselves from the present or we can focus on the present and the task at hand no matter how simple or complex.   Our growth only takes place in present time, so we must be fully present to evolve.

Lastly, pay attention to the signs or information that you are being given.  Most of us are not at the point that we can hear our hearts all of the time.  We continue to allow ourselves to be distracted.  But the heart, the inner spirit, has a gentle way of providing road signs to guide us in lieu of being able to see the entire map of the this lifetime.  I recently took an hour-long train trip.  I happened to sit in a seat that faced the rear and I did not realize this until the train started moving.  By this time all of the seats facing forward were taken.  So I started my journey backwards.  About five minutes into the journey my neck started to hurt, at which time I realized that I was looking out the window and was trying to turn my head to look forward.  This was a reminder to me not to sacrifice the present by being so focused on the future of my life. I caught myself doing this several times until I decided to relax and focus my gaze and attention out the window on where I have been.  Once I settled into this mode I started to reflect on my life.  Not as much about where I have been or my past but more on all the lessons that I have experienced.  I followed my life and looked at the decisions that I have made and how each decision changed the course of my life.  I concluded that all of my past decisions had brought me to this place of realization that life is not about the destination, the destination to all life is death, but about the journey.  It is not about achieving but about experiencing and evolving.  If this is all that I get out of this lifetime, then I will leave this lifetime happy.

Allow yourself to open up to the bigger picture of you.  Look at a lifetime as a school, If you paid attention you get to graduate to the next school.  And if you did not pay attention, not to worry, you simply repeat the same school without repercussion. 

Nature's cycles are about death and rebirth, why would we think that nature does not apply to us.  Are we not a part of this natural process, why would you think that you will unnaturally leave these series of natural cycles.  Maybe that is part of the problem, humanity has a tendency to take the natural processes for granted or feels that it sits above or beyond nature.  You know the theory of the butterfly effect, a nuclear reactor explodes on one side of the world and it effects those that live on the other side of the world..  Whether we want to believe it or not we are an integral part of the natural order and we will continue to be until we are able to evolve into the next plain of existence.

“The ego does not survive death, that is why many of us fear death.  But the spirit enjoys the nurturing quality of death and prepares itself for rebirth.”
Do'shi.Un

By Britt Mittemeijer, Green Monkey Contributing Writer

Diamonds may be a girl's best friend, but well-constructed salads are a slender, healthy girl's best friend! Most people like salads; I sure do and I am conceited enough to think that I make the best and healthiest salads, so here it goes ...

Shopping for Salads:
Just about any edible leaf can safely find its way into your salad bowl, but my preferred leaves are Boston Lettuce, Oak Leaf, Spinach, Romaine and Mesclune.  Actually anything that the grocery store or market has available at a reasonable price is game.  Buy organic and local if at all possible.  Generally I stay away from iceberg lettuce, unless I am making sandwiches or it's called for in a special recipe.

Washing the Salad:
This is important!  Even though your salad leaves look "clean," know that they are not.  Tiny little pieces of organic matter won't hurt you beyond being aesthetically uninviting, but residual pesticide and other impurities will, and that's why I wash all salads in purified water with vigorous agitation and I wash the batch 3 times. Then, instead of pouring out the water into the sink, I use it to water my plants, inside and outside.  It's very important that you get all the water out and dry the leaves.  This is best accomplished with a spinner.  Wet salads become limb very quickly.  You want it crisp.  You may wonder about why I emphasize washing in "pure water."  Municipal water contains chlorine and chlorine in itself is a poison.  While chlorine is a gas and dissipates after standing around for a while, it initially clings to anything it comes into contact with.  The thought of eating a fresh salad with chlorine clinging to it, does not appeal to me.  I revere the nutritional purity in my salads and I strive to preserve its nutritional integrity.

Mixing the Salad:
That's where all the fun is and where you can be as creative as you want to be. A pretty salad bowl and salad tools add to the aesthetics of your well-grafted salad.  To the salad leaves that form the foundation of my masterpiece, I like to add cherry tomatoes, maybe cucumbers, but definitely some very finely chopped red cabbage.  Cabbages are "cancer killers" and hey, if that's what it takes, I go with that; besides, it adds color.  Yet, you can now add whatever you want:  leftover veggies from your refrigerator, onions, especially spring onions or Videlia, grapes, raisins, nuts, mandarin segments.  Just make sure it all looks pretty and tastes go well together.  Add herbs of your choice; I like chives, especially garlic chives and to have them handy I grow them on my deck, and I like basil and parsley.  These herbs cleanse your blood and I find fresh herbs blend and deepen the overall taste.  O yes, don't forget the garlic!  Mostly I use real gloves, cut very small. 
Your salad should look pretty and appealing and colorful.

Salad Dressing:
That's where the temptation hides!  Commercial dressings, most of them anyway, contain too much fat and oils and other elements that should not be in your body.  I want more control, that's why I make my own.  And I "make it" as I go along:  first I drizzle some virgin olive oil over the whole salad and mix that well, then I add organic, unpasteurized apple cider vinegar and I mix that.  Some season salt and a pinch of sugar finish up.  Mix everything very well until all leaves are coated.  The quantities of oil and vinegar depend on the size of salad and on your taste buds.  For the two of us I use about 1 Tablespoon of oil to ½ Tablespoon of vinegar, but it all depends on individual liking.  I like it vinegary.

Finishing Touches:
Older bread makes good croutons and they add some (whole) grain to all the vitamins and minerals you have assembled; some shredded cheese of any kind, small hunks of Feta cheese are delicious, and so are Chinese chow mein noodles. 

Now you have something fresh and nourishing you can say a blessing over and enjoy!

By Frankie Ruiz, Green Monkey Run Club Manager & Athletic Columnist

Miami is not viewed by many in the country as the most pedestrian or runner friendly city. We do lack the plentiful running areas that many other destinations in the country have. However, I have found that over the 25 years of my running here there are some places that I can’t imagine never running through. I like to tell runners and even non-runners that the best way to fall in love with your city, or maybe rekindle that pride you once felt for the place you currently call home, is to run on its floors. The views from the ground are so different than from a slow moving car in traffic. Not to mention that there are distinct sounds and scents that you don’t get with your windows rolled up and the AC cranked to high. Some of the spots I list below are different at different times of the day and even year so try to experience them more than once. One other thing I must mention is that I encourage you to be as relentless as possible and continue looking for new favorite spots, your tastes as a runner can evolve and finding new favorite routes can help keep you excited about running. I like Miami but I LOVE to RUN MIAMI.

10. South Bayshore Drive & Rickenbacker Causeway
The stretch between 26 RD (entrance to the Rickenbacker Causeway) and Coconut Grove is one of the shadiest and most popular routes for runners. You have a nice mix of surfaces, now that along Kennedy Park they resurfaced the sidewalk with synthetic rubber. You are more likely to see large training and charity groups along this route. If you continue on South Bayshore Drive North and stay to your right you’ll enter what is by far the most popular training route for runners, cyclists and triathletes. This route also includes Miami’s tallest bridge so you can incorporate some great resistance and hill training as well. This route can help you log your really long runs if you take it all the way to the Cape Florida Lighthouse.

9. Brickell Avenue and Brickell Key
The urban residential area of Miami can be very interesting. There seems to always be movement and life around this area. All sorts of activity will keep you alert and entertained. The sidewalk through these areas can get a bit narrow, so keep your head up at all times. This route is really nice anytime before 10 a.m. before that sun breaks over the tall buildings.

8. Tropical Park
This is the cross country capital of Miami. All the high school cross country teams frequent this park because of the “big” hill in the center of the park. This hill is not very large by any standards outside of South Florida but it gives a nice gradual uphill on one side and a steep climb on the other. I love this park for running because it gives you a sense of satisfaction that a sizeable segment of our youth is actually active. On any given afternoon from July through October you may find yourself weaving in and out of a couple of hundred high school and middle school runners. The surface for running here is ideal through most of the perimeter of the park.

7. Old Cutler Road
I like to start at the “Cocoplum Circle” at the intersection of 42 Ave and Sunset Drive and then head south. This is by far one of the routes in Miami with the most shade. You can run along this route during any part of the day and you will be covered by 50-year-old Live Oak and Banyan trees. I like to mix it up and run east off of this road into some of the ritzy neighborhoods to gather some inspiration and get away from some of the fumes from the car traffic. From this road you can also connect into a nice trail inside of Matheson Hammocks Park which is also very shaded and peaceful.

6. Tropical Park Track and Field Stadium
Not much to it but a 400 Meter synthetic rubber oval track. There aren’t too many tracks in Miami I am proud or fond of, but this one is slightly better than the few public tracks we do have. Early in the mornings and late in the afternoons you’ll have some good foot traffic out there but there are enough lanes that everyone can run in harmony. Whenever I have a speed workout scheduled or I simply just want to time myself for an exact distance this place is my first choice.

5. Venetian Causeway
This place always blows me away. There are 360 degree views from these bridges connecting the man-made islands that make the mileage just fly by. The sites of the multimillion dollar homes and the yachts driving by can certainly help the mind wander. Be careful these sidewalks are narrow and can get crowded because of it. Also, be prepared to take a mandatory break if the drawbridges go up to let a boat pass through.

4. Oleta State Park
When I want to completely shock my legs and give them a totally different workout I will drive over to Oleta River State Park and hit the trails for some long runs. This park has a network of over 15 miles of multi-use trails. The one drawback is that you have to look out for the mountain bikers over the weekends because this is a favorite spot for riding. The other neat thing I like is that the trails actually have some change in elevation with some man-made dredging. There is also a nice canopy with the foliage, although the State is working on removing much of the invasive exotic species that provide most of the shade so the park will be entering a sort of balding soon until the new plantings provide cover. Keep in mind that there is a park charge per vehicle for entry.

3. Miami Beach Wooden Boardwalk
The boardwalk is one of my favorite spots because of the perfect blend of the ocean breeze and the elevated views of the ocean. Regardless of the time of year you will have to meander around tourists and the locals, which gives you that feeling that you are on vacation. You’ll see tourists walking out of their hotels and others just sitting at the bar of some of the hotels. The footing is pretty good because the wood absorbs the impact of each stride.  I usually park on 22nd Street and start the boardwalk north up through 47th Street but starting from the north heading south is also a good way to run it. There are a few spots where you might even stop to wet your head from a hotel or public shower if the day is too warm.

2. Tamiami Trail Levees
I head out to this gravel road that sits atop the levee that contains the seemingly endless River of Grass of the Everglades when I want to decompress and just run without virtually any worldly distractions. Except for the occasional bird or even deer crossing your path this is a very peaceful stress-free setting. The ground can get a little uneven at times but overall you can set a nice pace on this path. I enjoy this run just as the sun starts to set and in the summer this could be quite the colorful spectacle in the sky after those famous Miami thunderstorms. To get there just head west on Tamiami Trail and make your first right after Krome Avenue, you can park along the canal road and just run north for miles on end. There aren’t any bathrooms or water fountains so make sure you bring your own support. You also have the option of the trail that runs south on the south side of Tamiami Trail. Be on the lookout for some Alligators too!

1. Hardpacked Sands of South Beach
By far my favorite route! Running any distance from 22nd Street south all the way past 1st Street to Government Cut. These hardpacked sands provide the best viewing stage for all that is Miami and its beaches. On Sunday and Friday afternoons you’ll be able to see the giant ships pulling out of Port, so I always try to time my runs during these times. The footing is just the way I like it, with some cushion for my stride and some resistance for strength building. This run is good in the mornings or afternoons although in the afternoons you may have to dodge some of the beachgoers going home. The best part of this run is that after you’re done you can go for swim!

Frankie Ruiz is co-founder of the ING Miami Marathon and currently serves as Chief Running Officer of US Road Sports & Entertainment. Frankie is a well-known name in the South Florida running community, he is especially committed to promoting running and fitness initiatives to the youth. He was involved in the creation of the successful ING Run for Something Better kids program that now serves the 85,000 middle schools students of Miami Dade Public Schools. He has also been the head cross country coach for Belen Jesuit Preparatory High School since 2002, during that tenure he has lead them to 4 State Championships (2006-2008, 2010). Ruiz was a track and field collegiate athlete at Florida International University. Frankie Ruiz, is also the creator and organizer of the Run Club Network, which includes the weekly Nike South Beach Run Club, Brickell Run Club and Green Monkey Run Club. Frankie is also Running Brand Ambassador for Lululemon Athletica. Frankie is an avid runner and triathlete, competing in several local and destination events each year.

By: Ginny Simon, creator of Mindful Organics, Green Monkey Guest Columnist


Spring is here! Time to spring clean your home, your mind and especially, your body. Want to lose weight and increase energy? I have one word for you. Salad.

I know it's no surprise, or some new solution or exciting new gastronomical treat- but you really cannot deny the power of the humble salad. Nutritious, filling and even more satisfying that you can imagine.

If you have been raised on the notion that "salads" are made with plain old lettuce - be it romaine, iceberg or butter, and that they are eaten before or after a meal as a side dish... I urge you to squash that notion at the end of reading this article.  The salad should be seen as a "main dish”.  Salads are  the truest food and fuel for any clean and lean body. Begin to see your "other" food as side dishes. And repeat after me: A salad is so much more than lettuce. A salad is so much more than lettuce. Repeat.

Now, get a little creative and adventurous in the produce section of the grocery store and apply a little elbow grease!

Dark Leafy Greens. Collard greens, kale, swiss chard, spinach, turnip greens, arugula, watercress, beet tops, dandelion greens. These leafy friends are the most nutrient-dense, raw foods that are available. Learn to enjoy them and start to substitute “regular lettuce” with any of these alternatives. Wash, chop and spin just as you would prepare your usual greens and keep in paper towel lined zip-lock baggies ready for use anytime. I suggest you start with kale and spinach. Say goodbye to romaine and iceberg. Use these greens as your salad base - and try adding in some of the more peppery tasting greens such as arugula and watercress. Experiment with them all. It won't hurt to eat more nutrients!

Roast Away! Here is a quick roasting 101 lesson that will thank me for. Trust me - it's easier than you think. Take a bunch of vegetables (your pick). Cut them lengthwise. I like golden beets, regular beets, red peppers, onions, sweet potatoes and cherry tomatoes (no need to cut these). Take a baking pan, toss in all the vegetables. Drizzle extra virgin olive oil over them (always use a high quality oil, preferably from Italy where pesticides and chemicals are verboten), coating all vegetables well, and sprinkle a generous amount of coarse sea salt and a little brown sugar on top. Put the pan into a 400' oven and set the timer for about 50 minutes. The vegetables will caramelize and cook together so well and will add such flavor and excitement to your greens. Believe me.

Go Nuts. Stock up on pepitas (pumpkin seeds), sunflower seeds, walnuts, raw almonds, peanuts and toss them into your salad. They will add protein, cholesterol fighting fatty acids, vitamin E, omega 3's, riboflavins, fiber, and antioxidants, which in turn means they help with mood, improve cognitive function and can prevent heart disease.

Stop Dressing. Bottled dressing that is. Invest in some fresh organic lemons, sea salt, agave nectar, high quality Balsamic vinegar and olive oil and start to use that as your dressing. Experiment each time. Toss in some fresh chopped basil, oregano, rosemary or parsley for extra flavor. Add mashed avocado to your oil and vinegar to create a creamy texture. Add crushed garlic for some extra zing.

I guarantee your salad will be a success with these suggestions. Every salad I create is a different epicurean experience, which keeps things in my salad bowl interesting each time and the waistline trim. Sidedish no more!

PS. If you choose to add some animal protein make sure it's clean, grass-fed, or wild farmed. Every now and then I like to add in some lemon-poached, or grilled wild caught Alaskan salmon for an extra punch of omega 3's, fatty acids and flavor.


Ginny Simon is a Certified Integrative Holistic Health Counselor (Institute of Integrative Nutrition, New York City), Drugless Practitioner and Life Coach, based in Miami Beach, Florida. Ginny can help guide and educate you and your family to incorporate healthier choices and habits into your daily life by consuming healthier, minimally processed, whole and organic foods and making time for fitness. For more information visit www.mindfulorganics.com.