Christmas Salad

Recipe of the Month: Christmas Salad

INGREDIENTS

  • Spinach, broccoli greens, kale (I usually allow 1 large handful of greens per person- the variety is up to
  • ½ Cup Feta cheese
  • ½ cup Pomegranate seeds
  • 1 Red onion sliced into rings
  • 1 Hakurei turnip (chopped into small cubes)
  • Juice of 2 limes
  • ¼ cup white vinegar
  • ¼ cup olive oil
  • ½ – ½ cup orange blossom honey

PREPARATION INSTRUCTIONS

  • Wash the greens and cut into bite sized pieces and put in salad bowl
  • Top with the pomegranate seeds, onion slices, chopped turnip, and feta cheese
  • Whisk the lime juice, vinegar, olive oil and honey together. Hint – if you measure the olive oil first and then the honey, the honey will slide out of the measuring cup very easily.
  • Sprinkle just enough dressing on salad to wet everything and toss! Any extra dressing can be saved for tomorrow’s salad.

NOTES

Hakurei turnips can be eaten raw or cooked – not what you think of when you think turnips) These may be difficult to find- but well worth the search.  I get them from a girl at a farmer’s market.

Save the rest of the pomegranate seeds for your morning juice drink or another salad

Breakfast or Dessert?

Recipe of the Month: Breakfast or Dessert? (serves two)

Recipe of the MonthINGREDIENTS (use organic)

  • 1 cup sprouted Tri- colored quinoa (Available at Trader Joes or Whole Foods)
  • 2 cups plain Yogurt
  • ½ cup Raspberries
  • ½ cup Blueberries or Black berries
  • 10 Fresh mint leaves chopped
  • 2 Tablespoon of honey

PREPARATION INSTRUCTIONS

  • Rinse the quinoa under cold water
  • In a pan add quinoa to 2 cups of water (2-1 liquid to quinoa)
  • Bring to a boil, reduce heat, cover and simmer for about 15 minutes
  • When all the water is gone remove from heat and allow to sit for 5 minutes before fluffing with a fork (cool in fridge or on counter)
  • Put the 1 cup of yogurt in the bottom of each dish and top with the quinoa
  • Drizzle the honey on top
  • Add the blueberries, raspberries, and chopped mint
  • Enjoy!

NOTES

Don’t leave out the mint. It really adds to the flavor. Buy local fresh honey. It won’t be diluted or have anything added. The flavors are amazing and will vary with the season.

This not only looks pretty but when you mix up all the flavors it is yummy. I eat it for breakfast, but think it is good enough for dessert!

Magic Bean Cake with Avocado Ganache

Recipe of the Month: Magic Bean Cake with Avocado Ganache

Recipe of the MonthINGREDIENTS

Cake

  • 1 can/box kidney beans drained and rinsed
  • 1 Tablespoon coffee (or 1 Tablespoon instant coffee and 1 Tablespoon water)
  • 1 Tablespoon vanilla
  • 7/8 cup cacao powder (whole foods, trader joes, health food stores, on line)
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 5 eggs
  • 2/3 cup coconut oil (liquefied)
  • ½ cup orange blossom honey

Ganache

  • 1 ripe avocado (peeled and pitted)
  • ¼ cup liquid coconut oil
  • ½ cup orange blossom honey
  • ½ cup cacao powder
  • 1 teaspoon vanilla
  • Dash salt

PREPARATION INSTRUCTIONS

Cake

  • In a vitamix or blender puree beans with coffee, vanilla, and one egg and set aside
  • Combine oil and honey
  • Blend in one egg at a time( to oil and honey)
  • Add bean mixture and blend
  • Add cacao, baking powder, baking soda and salt
  • Mix
  • Pour into prepared round cake pan
  • Bake at 350 for about 30 minutes (until toothpick comes out clean)

Ganache

  • Blend all together and spread over cooled cake

NOTES

I know these ingredients sound really bizarre – but both my husband and my son were amazed and said it was one of the best cakes ever! You cannot tell beans were used in place of flour and the ganache is awesome!  I promise – you will make this cake again and again! I topped my cake with chopped pecans, but you could also use coconut – or nothing.

Dinner on A Bun

Recipe of the Month: Dinner on A Bun (serves 2)

INGREDIENTS

  • 2 Kaiser rolls or hamburger buns
  • 1 handful of radish sprouts (optional)
  • 2 medium yellow potatoes peeled and sliced paper thin
  • 6 cups shredded cabbage
  • 3 radishes chopped
  • 1 carrot julienned
  • 1 small cucumber chopped
  • 1 sm. Red onion thinly sliced
  • 2 andouille sausages (sweet Italian or whatever is your favorite)
  • 2 T. mayo
  • 2T red wine vinegar
  • 2 T sweet and tart mustard (I used old cape cod cranberry mustard) Use your favorite – sweet and tart, sweet and hot
  • 2 T. olive oil
  • 2 T. butter
  • 2 cloves garlic minced
  • 2 teaspoons Sea salt

PREPARATION INSTRUCTIONS

  • Melt the butter and add the minced garlic.
  • Add the carrot, radishes, onion, and cucumber to the shredded cabbage.
  • Mix the mayo, red wine vinegar, and mustard. Pour over the cabbage mixture and toss well.
  • Put in the fridge to cool.
  • Turn on the grill.
  • Toss the potato slices with the olive oil and salt.
  • Put in a grill pan to grill or broil in the oven. Keep an eye on them so they don’t burn.
  • Grill the sausage. When done slice open (in half lengthwise) so it will lay flat on the bun.
  • Butter the bun slices and put on the grill just long enough to get char marks – don’t let it get dry and crusty.
  • Assemble the sandwich.
  • Sprinkle sprouts on bun.
  • Put the potato slices on top of the sprouts.
  • Top that with the slaw.
  • Then put the sausage on top of the slaw.
  • Put the top bun half and top – and here’s dinner!

NOTES

I personally like my sandwich with a beer. You can use grilled chicken or a white fish instead of the sausage if you like. Great Sunday night dinner!

I Was A Fraud!

I have been a wellness coach for over 15 years. When I speak in public I always say I’m a lover of all things natural. This last year, every time I made that statement I always got a little twinge. I knew in my heart that wasn’t TOTALLY true. Even though I educate about organic food and getting toxins out of our lives, there was one toxin I was holding on to. I guess vanity had something to do with it. We all want to look our best and present a good image. For me, that meant coloring my hair. I had found a hair dresser I really liked who used a product as close to organic as he could get. However, it wasn’t organic and there were still ingredients I couldn’t pronounce – which is the first clue that it probably isn’t good for you. This angst went on for at least 6 months. It’s the “living a lie” thing. And then it happened! I was thrown into a decision that would change all of this.

Continue reading

BAD HAIR DAYS vs NO HAIR DAYS!

monkey bad hair

I’ve been searching for hair care products that don’t contain harmful, synthetic ingredients. Sodium Lauryl Sulfate, Polyethelyne Glycol, Cocamide Diethanolamine and Fragrance are some of the ones to avoid. I experimented with several shampoos including some that did not suds. For about 5 months I just coasted along until I noticed my hair was thinning. Having baby fine hair, this immediately got my attention and started to make me nervous. Paying more attention to styling while I was drying it helped to cover the spots where you could see my scalp. Even though this worked some of the time, hiding the problem wasn’t solving the problem. My real fear was that it would continue to get worse.Continue reading

What Are You Eating? Is It Real?

food 4
Recently There have been a lot of blogs, books, articles, and discussions about “Real Food”. But what does that mean? Isn’t it all real? After all we have not yet reached the point of 3-D printed foods! (Even though that is beyond my wildest imagination, it is said to be on the horizon).

There are a couple ways to define “Real Foods”. I have a friend whose grandchildren call it “God made food” as opposed to “man made food”. Traditional food as opposed to industrial food or food in it’s natural state as opposed to synthetic food is another way of looking at it.
In my mind, real food has no additives to preserve it, change its color, appearance, or flavor. If you read a list of ingredients and can’t pronounce some of them, then that is not real food. If there is an ingredient listed (on a jar of pasta sauce for instance) that you would not add if you were making the pasta sauce at home in your kitchen, then that is not real food. I personally think pasta sauce tastes best when you get the ingredients from a local farmer’s market or grow them yourself and then cook the sauce in your kitchen! I also know that is not always possible – so look for a jar that has about 4 or 5 ingredients, no preservatives, nothing you can’t pronounce, and only ingredients that you would have in your kitchen – and NO sugar.Continue reading

HOPE for Your Body, Your Soul, and Children

cocoanutcrunch2

A few years ago I decided that I would get up when I woke up. Consequently, I don’t usually do early morning appointments. Today was a little different and I had to leave the house at 7am. To my utter amazement it was still dark! I can’t believe I am going to say this but I actually thought “standard time is a good thing this time of year” even though I loathe the thought of it being dark before I am ready to end my day and settle in for the evening. However, that is really not the point of this blog. I hadn’t gotten very far from home when I noticed a long string of cars in line at a fast food restaurant- over 20 of them. Yes, I counted! I was at a red light – nothing else to do. When the light turned green and as I was pulling away one of the cars merged onto the road. It happened to be a brand new, very nice, expensive car. Now, I’m not proud to admit this – because it was judgmental- but my first thought was, “geez they have their priorities a little messed up. They are driving a great car, but giving their body a much less than great breakfast.” I won’t go into a long diatribe about the negatives of processed, fast foods, and additives that we can’t pronounce as opposed to the benefits of real food. I’m, for now, going to assume you know what I’m talking about. I’ll save that for another blog. Suffice it to say, real food is always the best choice. Then I calmed down and realized we are all over-scheduled. Fixing a healthy breakfast takes some thought and planning. Let’s face it, it’s time consuming. And sometimes (most of the time) that extra hour in bed wins out. Preparing something in advance is always an option, but frequently people with families are helping with homework and getting the kids ready for bed. People without families are trying to fit in errands, household chores, and some semblance of a life outside of work. In our world today, convenience is king. And guess what? I hadn’t prepared a meal either. But here is the big difference. I have a box of Hope Reset Bars. They contain 30-40% of an adult’s daily nutritional requirements, are non-GMO, gluten free, sugar free, have pre-biotic fiber, a perfect balance of Omega 3 and Omega 6, and most importantly they taste great. And they are real food! So I’m covered. I keep a couple with me all the time. When I am out running around and can’t stop to eat I have a back up bar! Even though I am not trying to lose weight, they can be used as a meal replacement for people who are on that journey. In fact I use them in my coaching program, “14 Day Jumpstart to Reset Your Metabolism”. So it’s pretty much a win-win. Here’s the best part. Every time I buy a box of bars the same nutrition is sent to a malnourished child somewhere in the US or around the Globe. The Hope Bar Project is dedicated to eliminating childhood malnutrition! It truly is a win win – for your body, your soul, and children!

Excited to Announce

I am proud and excited to announce that I have partnered with EMSquared and the Hope Bar Project to eliminate childhood malnutrition in the U.S. and around the world. We all know what the picture of a malnourished child in a third world country looks like, but have you ever considered what that looks like here in the United States? In this country that shows up as an overfed and undernourished child, an obese child.

In the past we have considered it a third world problem, but it exists right here in our own back yard. It happens when a body doesn’t get the vitamins, minerals, and nutrients it needs to develop properly. Being overfed and undernourished has become an increasing problem here due to modern farming practices, GMO foods, the fast food industry and processed foods.

If a child is malnourished their chance to live a long, healthy, and productive life is greatly diminished. It can affect their immune system , bone growth, and cognitive development. They could have lower IQ scores, learning disabilities, poor social skills, and decreased problem-solving capabilities – just to name a few. These kids are the future of our world. They depend on us.

As adults, we too, need the right amount of vitamins, minerals, and good nutrition to keep our tissues and organs functioning so we can live and perform at an optimal level. Our bodies are designed to crave food until they are properly nourished. In today’s world with our modern diets those needs are seldom met. As a result the cravings never stop. Today 2/3 of American Adults are overweight or obese. The modern day paradox is over-fed but undernourished.

EMSquared has products (Hope Complete, Immunaloe, Hope Bar, and Hope Reset Bar )that provide plant sourced, whole food nutrition that allows you to obtain the required daily values of micro-nutrients. According to the 2015 Dietary Guidelines Advisory Committee 75% of health care costs in this country could be eliminated through better nutrition. Are you ready to take action? Choose the highest quality standardized whole food product available and provide your body what it is craving!

And here’s the best part. When you choose the best you are also choosing the best for a child in need. Every time you choose to nourish yourself, our company will donate the exact same nutrition to a malnourished child in the U.S. or around the world. It’s the same concept as Tom’s shoes. Become a Champion for your own health and the health of a child.

Eight Things To Do When Counting Sheep Isn’t Working

counting sheepEight Things To Do When Counting Sheep Isn’t Working

 

If you’ve ever pulled a couple all nighters you know what sleep deprivation can do to your body.  In addition to being exhausted your mind doesn’t work as clearly and your patience level is definitely diminished! You may think you can sleep late on the week end and that will make up for it. Wrong! You can’t catch up on sleep. Will there be irreparable damage? Probably not from this one incident.  The body is an amazing machine capable of healing itself as long as you give it what it needs.  However, if you punish it for prolonged periods of time it may just eventually say, “I give up!” Then you have problems. Some of the issues that can arise from poor sleep habits are increased risks of obesity, stroke, heart disease, and diabetes, the loss of brain tissue, worsened metabolic/thyroid problems, lowered sperm count, and memory problems. )

 

While good health can be defined as the absence of disease, wellness (our ultimate goal) is a state of complete physical, mental, and social well being. One of the essentials for wellness is proper amounts of sleep.  The new and updated guidelines from the National Sleep Foundation (recommend that adults 24-64 get 7-9 hours of sleep each night. Seniors 65 and over need 7-8 hours of sleep.

We live in a hectic, over-stimulated, and stress filled world.  Many people are having major sleep issues.  Either they can’t fall asleep or they can’t stay asleep.

Here are some basic suggestions that will help you get a good night’s sleep:

  1. Make sure the room is totally dark.

It’s all about the natural circadian rhythms. Get some bright light outside during the day (preferably mid day). Dim the lights in the evening.

  1. Do not have a tv, computer, or cell phone in the room.

Electromagnetic devices disrupt the production of melatonin and serotonin. Keep your alarm clock as far away from the bed as possible.

  1. Make sure the room is cool.

Keep it 70 degrees or below. Use an extra blanket if necessary.

  1. Do not take your worries to bed with you.

Remind yourself that you can’t do anything about it right now anyway. Take the Scarlet O’Hara from Gone With The Wind approach and tell yourself you’ll think about that tomorrow!

  1. Have 30-60 minutes of down time before going to bed.

Follow the same routine each night. Do not watch the news or a suspense movie just before bed. Instead try meditating or writing in a gratitude journal. Make sure you are actually going to bed early enough to get the proper amount of sleep.

  1. No alcoholic beverages before bed.

They actually are a stimulant!

  1. Take a magnesium supplement or massage your feet with a magnesium oil just before bed.

Magnesium is a most powerful relaxation mineral and according to Dr. Carolyn Dean, who has studied magnesium for 15 years, about 70% of the population is deficient. (

 

  1. Close your eyes and focus on your breath.

Notice your breath going in and your breath going out. When thoughts pop into your head just start over and focus. You will go to sleep.

Sweet Dreams!