Real Living Today

Healthy Eating on Vacation

2010-08-11T07:10:00.000-07:00

As you are reading this post, I am enjoying a family vacation in the Upper Penninsula of Michigan. We usually take one big family vacation a year and this year we rented a home in the woods to unplug and get away from it all. I look forward to telling you all about it when I return.

This post however is all about preparing the food for our vacation. Normally wherever we go we find a Costco so we can stock up on food that we can afford to feed our hungry crew. Up in the U.P. however, we didn't think that was going to be an option so I decided we would stock up here and bring it with us.

I headed off to Costco and Whole Foods yesterday and I got all my proteins. I got some ground turkey that I browned and made into taco meat. We will use that to make nachos, quesadillas, or taco salad. I froze it so it could make the trip in the cooler and will last long enough.

I also bought some ground beef and made up some Italian meatballs. Most of my kids love pasta but my 17 year old hates it so I always like to make the meatballs so he can have something he likes too. I baked them and froze them too.

I bought enough chicken for two meals. I made two different marinades, adobo and Margarita and let them marinate in the freezer overnight and then froze them in their raw form. I will be able to thaw them and throw them on the grill.

I also bought some hamburger patties and bison hotdogs that are made with out nitrates, hormones, or antibiotics. Those will be easy to grill up.

For breakfast I made my own pancake mix with whole grain pastry flour and aluminum free baking soda and bought some plain yogurt that I will mix with honey, fruit, and wholesome energy bars I bought at Costco. I also hard boiled some eggs.

For lunch I got some lunchmeat and the standard PB&J for the kids. I will eat leftovers and salads.

For snacks I got some organic popcorn, organic chips and some not so healthy pretzels. It's all about balance.

I will hit a grocery store when we get up there and stock up on veggies to supplement these main meals and to save some room in our cooler. We are borrowing a huge cooler from our friends to make all of this possible.

It was a bit of work but I got it all done in one day and it is going to save us some serious cash and keep us eating a bit healthier while we are out and about.

Simple Summer Dinner

2010-08-05T06:37:00.000-07:00

So often I try to get creative with food and make something "really good." Maybe it's my history of growing up in a restaurant and eating out all the time. I was eating really good food all the time. We ate all kinds of ethnic food and delicious prepared meals. Nothing was plain or boring and I guess I wish I could still eat like this.

There are a few of problems with this. One is time. It takes a lot a time to create meals like this on a consistent basis. Not to mention needing a ton of special ingredients that you may never use again. The main problem is the kids. They often want to eat raw veggies when they won't eat them cooked and they usually like foods that are simple.

So what's a mom to do? Make it easy on herself that's what! For dinner I put a pork roast in the oven with some baked potatoes (I don't wrap them in foil or doing anything special to them). I walked away and in an hour I added some chopped up tomatoes I got from the farmers market and some pickled cucumbers from our garden. So easy!

The recipe for the cucumbers I got from the cookbook Desperation Entertaining. Of course I made some changes to it to make it a bit healthier.

Pickled Cucumbers

Serves 8

1/2 cup vinegar

1-2 tablespoons agave (depending on how sweet you want it)

1 tablespoon olive oil

1/4 teaspoon salt

1/4 teaspoon black pepper

2 medium cucumbers

Make the dresing. Thinly slice the cucumbers. Put the cucumbers in a shallow serving bowl and pour the dressing over the slices. Serve with a slotted spon to drain off the salad dresing.

How Our Garden Grows

2010-07-30T07:14:00.000-07:00

"Mom, come here! You have to see these cucumbers! They are HUGE!!!!!"

"Mom, can we please pick the kale so we can make kale chips? I love kale chips!"

Come on, what mom doesn't like to hear the excitement in their kids' voices when they are talking about vegetables?! What could be better?

Every year we plant a garden. Usually it includes a wide variety of tomatoes and cucumbers. This year we decided to go big! We planted a Square Foot Garden and we love it! It was a bit of work in the beginning but that's what husbands are for. :o) Hee hee. Seriously though, it wasn't that hard and you can purchase kits with all the boards pre-cut and ready to go if you like.

The idea of the square foot garden is that it is a raised bed which means you can put it anywhere. You don't have to till the earth, you simply build the box and fill it with dirt. Easy Peasy! This design means you can even put it on your driveway or rooftop.

Another cool thing about it is that the vine plants grow vertically. My hubby made a trellis and we have watermelon, squash, tomatoes and cucumbers growing upwards so we can fit more into the space.

The box can be made in many sizes but the standard size is 4x4. We made 2 boxes that are 4x8 so we got lots of goodies. The box is divided up into 1x1 foot squares and you can plant each item in its own square. The book helps you plan it out and tells you how many of each vegetable will fit into the square. Tomatoes fit just 1 per square but cucumbers fit 4 and carrots fit 16. Pretty cool.

We have onions, garlic, butternut squash, collards, kale, watermelon, carrots, 6 kinds of tomatoes, 2 kinds of cucumbers, tomatillos, peppers, and a great variety of herbs. Now that the season is winding down I may see about putting in some cool crops for the fall. It's so fun.

If you have always wanted to try a garden and you just didn't know where to start this is a great way to get started. Even if you have experience with gardening like we did, you might want to give this a try. It looks so neat and tidy, requires a lot less work, and gives you a big bounty for little space.

Nurturing Your Creativity

2010-07-20T21:41:00.000-07:00

As a Holistic Health Coach I help people find balance in their lives whether it is with food, career, relationships, home environment and more. One of the areas that people seem to either love or hate is the area of creativity. I have some clients who embrace their creativity and others who feel they don't have a creative bone in their body.

The truth is we are all creative, some of us find different ways to express their creativity. People get wrapped up in the idea that creative equals artistic and that just isn't the case. Creativity can be expressed in so many different ways. People are creative in problem solving, cooking, planning, taking pictures, fashion, home decorating, singing, and more.

I personally am a very creative person and I tend to be artistic. I have always loved to draw and when I was in high school I had a true passion for art. I took just about every class they offered and I joined the Art Club and the Art Staff. I loved it!

Somewhere along the way I got the idea that I wasn't good enough to really be an artist so I gave it up. I guess that's that old perfectionism rearing its ugly head. Of course if you add on my busy lifestyle it makes it even more difficult to find the time to create.

Recently I got the bug to start doing something. I decided that I wanted to do an art journal because there was no pressure involved. I didn't have to create anything for anyone else but myself and if it was no good, it didn't really matter.

It has been freeing! I have been loving every minute of it and if truth be told, I am a bit addicted. I carry my journal around with me everywhere. I doodle constantly and I even decided to try my hand at painting one morning which resulted in the painting I am sharing with you today. Embracing my creativity has felt so good. It is making me feel complete.

What do you do to express your creativity? Is it artistic or is it practical? Or have you been suppressing your creativity lately? What can you do today to unleash your creativity?

Zucchini Chocolate Chip Cookies

2010-07-14T05:19:00.000-07:00

This recipe was included in my July newsletter. It is really delicious. My kids couldn't get enough of them and I even shared them with people outside of my home and they all loved them. I will admit that my 16 year old decided that they tasted "weird." Let me tell you, he is suspicious of all food I make though and if it has a hint of healthy to it, he's out.

When I told him about the cookies he said, "are they the ones with the beans in them, cuz I'm not eating those." Hee hee. By the way those bean cookies are delicious. I will have to make them and share the recipe with you soon. So I guess what I am getting at is just ignore what the 16 year old says...I mean come on, he's 16! :o)

The recipe came from one of my favorite books, Animal, Vegetable, Miracle: A Year of Food Life. The book is all about the author's experience eating local. She moved onto a Small farm with her family and for a year only ate what was grown by them or could be found in her neighborhood. It was fascinating to see the challenges they incurred and the simple joy they experienced learning to live a simpler life.

She also shared some of their favorite recipes and this cookie recipe was one of them. I switched out the all purpose flour for some whole wheat pastry flour. This stuff is amazing. It is so finely ground that it doesn't have that "whole grain taste" but you are still getting all the benefits. I highly encourage you to go out and buy a bag and see how you like it.

One of my colleagues tried the recipe after I posted my newsletter on Facebook and she loved them so much she shared them with her people. She said the key is to make the cookies small so they get crisp on the outside and stayed chewy on the inside. I like my cookies small so I made them that way too.

My tip is to not store them in a air tight container. They will become soft and lose their crunch. The cookies are super moist so I just left them out on the counter and they stayed perfect. Enjoy!

Out of the Mouth of Babes

2010-07-14T05:00:00.000-07:00

I love kids! They are so cute and so uncensored. This is a true story about a conversation I had with a group of kids. You gotta love it!

The other day we were sitting at the pool with about 8 kids. They were taking a break and most of them were eating ice cream. The smallest little girl engulfed her Sponge Bob Popsicle before any of the other kids and I made a comment about how much she loves her sugar.

From there the conversation took off. The older boys (9) started telling me that they didn't eat that much sugar...their Popsicles didn't have much sugar in them. Of course I had to correct them and let them know that they were eating just as much sugar as their little friend.

They proceeded to tell me about how they liked vanilla ice cream and that didn't have any sugar in it. Ha, I assured them that it did. Then someone said they thought maybe they should just get sugar free ice cream. Of course I told them how sugar free items are usually made with chemicals that were not meant to be eaten.

Then someone asked if that's what's in diet pop. I told them that it was. A few of them said they knew it was bad for you. One even said that if you drink 2 diet drinks a day for a long time you could get cancer.

Then one of them said, "Well, I guess that's why they call it DIE-it pop!"

How to Eat a Whole Head of Cauliflower...BY YOURSELF!

2010-07-08T05:18:00.000-07:00

I was a raw foodist for a while. During that time I remember making something called cauliflower popcorn which was dehydrated. It tasted pretty good but then again everything I ate tasted pretty good because I barely ate anything.

During my raw food days I noticed a great deal of improvement in my digestion. I have struggled with digestion issues for about 12 years and I felt really good during that time. I now realize that it was less about the raw food diet and more about being grain free.

I am now eating cooked and raw foods but I have been staying away from grains and my stomach is thrilled. I recently tried adding in some popcorn and while it tasted delicious, it didn't agree with my body. But it tasted so darn good!

So last night I decided to look up that popcorn cauliflower recipe and give it a try. I didn't find the original raw recipe. I found something better! It was so simple, so easy, and oh my gosh, so good. I would love to tell you that my family liked it but I never gave them a chance to try it because I ate the whole thing myself. Yum!

I added a bit of garlic powder to the recipe but I couldn't really taste it. I might try to double the amount next time or just leave it out. The recipe says to leave the pieces the size of golf balls. I made mine a bit smaller and in the end, I found that the smaller the pieces, the better they tasted so next time I am going to make all mine teeny tiny. It will cook faster too.

It really doesn't make that much so if you are going to make it for other people, I would suggest you double the recipe. I think this one is a winner! Let me know how you like it.

Cauliflower Popcorn

1 head cauliflower

4 Tablespoons olive oil

1 teaspoon salt

1/2 teaspoon garlic powder

Preheat oven to 425 degrees
Cut the cauliflower into small pieces. Throw away all of the core and the thick stem.
Combine olive oil, salt and garlic powder in a bowl. Add the cauliflower and toss to coat.
Place on a parchment lined baking sheet (you can skip that it if you don't have any but it makes it easier to clean up).
Roast for 1 hour, turning 3 or 4 times until most of each piece is golden brown. The browner they are, the better they taste.
Serve immediately

Birthday Butter

2010-07-01T21:02:00.000-07:00

My youngest son turned 8 on June 21st. We like to really celebrate birthdays around here. From the moment you wake up until the moment you go to bed, it's all about you. You get to pick where you want to go, what you want to do, and what you want to eat. You can't get yelled at and everyone else has to treat you like royalty. Let me tell you, my little guy ate that up.

For his dinner of choice he picked macaroni and cheese. I wasn't about to break open a box of the nasty stuff so I hit the Internet and found a scrumptious recipe of the real, honest to goodness macaroni and cheese. It was loaded with five different kinds of cheese and heavy cream. It was made with regular pasta and I even buttered the dish although I left out the pancetta at my son's request.

You might be surprised to hear that I made such a thing for my son on his birthday but I am not an extremist. I believe in the 90/10 rule which means we eat healthy 90% of the time and we splurge the rest of the time. Now to be honest I eat more like that but the kids are probably more like 80/20 and I think that is OK too.

I have to tell you that the smell that was coming out of the oven while this monstrosity baked was overwhelming. It was crazy good. Even though I am allergic to every single thing in it, I had to take a bite just to see what I had created and wow, was it delicious! The whole family loved it and thanked Aidan for his birthday request.

The next day we had a bit of heavy cream left over and we decided to make some butter with it. It is a simple thing to do but I wouldn't say it was easy. You simply put the cream in a jar with a tight fitting lid. Add a marble and start shaking. You shake and you shake and then you shake some more. You are supposed to get butter in about 20 minutes but it took us longer. It didn't help that for a long time the kids were shaking and I don't think they were really doing the best job at it. The important thing was that we were all having fun.

The key is to listen for the marble. In the beginning, you will hear it clanking around in the jar. Then when the butter starts to solidify you will stop hearing. You are not quite done yet. Keep shaking until you start to hear the marble clanking again. Strain off the buttermilk and enjoy.

It was THE BEST butter I have ever tasted. You can see my little guys eating it up on some bread. They couldn't get enough! Let me know if you give it a try.

Eating Local

2010-06-14T18:30:00.001-07:00

I picked up a new book today and I am in love with it! It is called Eating Local: The Cookbook Inspired by America's Farmers. It is everything I want a cookbook to be. It is big and filled with the most beautiful pictures and loaded with delicious sounding recipes. I have to admit that I haven't tried any of them yet because I just got the book today but I am looking forward to experimenting with my finds from the farmer's market.

The recipes are listed alphabetically and are separated into the sections of vegetables, fruits, and poultry, meat and eggs so it is easy to look up an ingredient and find a yummy recipe to whip up. Some of the recipes I can't wait to try are carrot-zucchini bread with candied ginger, grilled cauliflower steaks with tahini sauce, Portuguese potato and kale soup, roasted butternut squash soup with toasted pumpkin seeds, and slow roasted tomatoes with oregano and feta.

In addition to the enticing recipes and photos, we get transported to ten small farms like the Dancing Roots Farm or the Full Belly Farm. We are introduced to the farmers who are dedicated to making local eating possible. Their stories give you a feel for what it is like to live and work on a small farm. These farmers also have included some of their favorite recipes such as the Nitty Gritty Dirt Farm Ketchup and Crepes with a Warm Kumquat Sauce from the Morning Song Farm.

If that all isn't enough, there is a section in the back that tells you how to get started with your own kitchen garden, talks about composting, planting fruit trees, storing your produce, and keeping animals on your property.

I highly recommend the book. It has given me quite a thrill today and I know it will continue to do so as I experiment with new recipes. I got mine at Costco but you can also pick it up at Amazon

A New Stage in Life

2010-06-11T13:37:00.000-07:00

This one goes out to my son Dallas who is going to prom tonight and graduating highschool on Sunday. I heard it on the radio last night and it brought a little tear to my eye. It's amazing how fast the time has gone by. It seems like just yesterday he was my little peanut that I brought home from the hospital, weighing only 6 lbs 2 oz. Now he is taller than me and about to begin a new stage of his life. Wow.

May the good Lord be with you
Down every road you roam
And may sunshine and happiness
Surround you when you're far from home
And may you grow to be proud
Dignified and true
And do unto others
As you'd have done to you
Be courageous and be brave
And in my heart you'll always stay
Forever Young, Forever Young
Forever Young, Forever Young

May good fortune be with you
May your guiding light be strong
Build a stairway to heaven
with a prince(cess) :o) or a vagabond

And may you never love in
vain and in my heart you will remain
Forever Young, Forever Young
Forever Young, Forever Young
Forever Young Forever Young

And when you finally fly away
I'll be hoping that I served you well
For all the wisdom of a lifetime
No one can ever tell

But whatever road you choose
I'm right behind you, win or lose
Forever Young, Forever Young
Forever Young ,Forever Young
Forever Young, Forever Young
For, Forever Young, Forever Young

Mosaics and Tea

2010-06-11T12:20:00.000-07:00

Something you may not know about me is that in my life before becoming a Holistic Health Coach and Emotional Release Practitioner, I was a mosaic artist. I traveled the world learning mosaics from some of the best artists in the field. I even taught mosaics in my community.

One of my trips was to Philadelphia to work with this eccentric artist named Isaiah Zagar. It was an interesting concept for a workshop. Basically we got a tour of his studio which is a wild place and then he put us to work. We broke massive amounts of tiles and then we moved to the site of his new mural and he put us to work. The next day we went back and grouted. Basically the workshop participants were his workers. My dad was impressed. "You mean you pay him to do his artwork? Genius!"

Well you might imagine it was strenuous work and it was hot. One day for lunch one of the other women in the class and I went to a local Thai restaurant and I ordered my first glass of Thai Tea. I was hooked! I loved the taste so much. Having a major sweet tooth, it was my kind of drink.

For those of you who have never had Thai Tea it is a different flavor. I've noticed that people either love it or hate it. The traditional drink is made with a blend of tea and spices, heavily sweetened and then topped with cream and sweetened condensed milk.

As a holistic health coach who doesn't eat sugar, caffeine or dairy anymore, you might think my days of Thai Tea are over but you would be wrong. I created my own version that isn't as spicy as the original but tastes delicious. I'm so excited by my yummy drink I thought I would share it with you.

Thai Iced Tea
2 cups of brewed black tea (You can use decaf, I do)
1/8-1/4 teaspoon almond extract
Stevia to taste
Coconut Milk
Ice

Add the almond extract and the stevia to your brewed tea. Fill your glass with ice and pour the tea about 3/4 of the way up. Stir up your coconut milk and pour on top of the tea. Enjoy

Perfectionist? Who me?

2010-06-09T08:52:00.000-07:00

Lately I've been working with clients that have some perfectionist tendencies. Usually when I work with a client I will see my issues mirrored in them. When they tell me how much they are addicted to sugar I can totally relate. When they describe their love of chocolate...I'm right there with them. When they tell me they just don't have any time to take care of themselves, I tell them they are preaching to the choir. I get it!

But this perfectionism thing just didn't resonate with me. I just don't see myself as a perfectionist. I've had conversations with my friends and family about this and my comment is usually something like, "Well, I know I can't be a perfectionist because I don't do anything perfect, and it doesn't really bother me."

Well, this morning I was listening to an audio broadcast about perfectionism and something strange started to happen. I began to see myself fitting into the mold of perfectionism. What? How weird! As I scribbled my notes I got an uneasy feeling. Could it be? Could I really be a perfectionist? No, that just doesn't make sense.

But then the woman said two words that hit me like a ton of bricks. Suddenly it was so clear. It all made sense to me. Those two words were; perfectionist procrastinator! It perfectly describes me. It explains why I couldn't even see myself as a perfectionist because I procrastinate doing things until I can do them perfectly which of course we all know can't happen so I just don't do them. Ha! What an aha moment.

Now you might be wondering how as a health and wellness coach who specializes in working with women I could miss something so completely obvious about myself. Isn't that interesting? Well the truth is, it is so much easier to spot things in other people than it is ourselves.

Just last week I was working with one of my clients and I hit one of her issues on the head and she was taken back by my ability to see her so clearly when she had been unable to figure it out for herself. That's the beauty of working with a coach or a mentor. You get insight that you most often are unable to give yourself and you get support to work through the changes.

I work with a health and wellness coach myself. We meet every two weeks and she has been a Godsend for me. She sees things I can't see and she helps me look at things with a different perspective. When I am down she inspires me to pick myself up and keep going and when I am up she fuels my momentum. Even health coaches need health coaches.

What areas of your life could you use a little support in?

If you are interested in finding out more about how I can support you, contact me today and we can set up a free breakthrough session to uncover your goals begin making changes.

A Special Giveaway

2010-06-07T06:38:00.000-07:00

I am excited to announce a special giveaway to one lucky reader! I am enjoying this book so much that I thought I would like to share it with all of you. How fun!

Enter a comment to this post by June 14th to enter.

For extra entries: (You must leave an individual comment for each entry)

1. Tweet, Facebook, or blog about this giveaway and link back to this post

2. Subscribe to Real Living Today blog

3. Forward to a friend

4. Join the Real Living Today Facebook page

Good luck everyone! I can't wait to announce the winner next week!

Loving Yourself Thin

2010-06-04T06:00:00.000-07:00

I am still making my way through Geneen Roth's Women Food and God

and I keep finding all kinds of wisdom nuggets. It is a wonderful book that really gets to the heart of emotional eating.

Here is the quote that got me thinking today:

"Although the very notion that hatred leads to love and that torture leads to relaxation is absolutely insane, we hypnotize ourselves into believing that the end justifies the means. We treat ourselves and the rest of the world as if deprivation, punishment and shame lead to change. We treat our bodies as if they are the enemy and the only acceptable outcome is annihilation. Our deeply ingrained belief is that hatred and torture work. And although I've never met anyone - not one person - for whom warring with their bodies led to long lasting change, we continue to believe that with a little more self-disgust, we'll prevail."

When I read that passage it cut right to the bone. How many times have we looked in the mirror with hatred at the reflection staring back at us? How many times have we looked down at our stomach or our thighs and shuddered with disgust? How many times have we made derogatory comments about our bodies to our girlfriends?

So often we tend to beat ourselves up. We are never thin enough, pretty enough, or perfect enough. It is only when we begin to accept ourselves for who we are on the outside and well on the inside that we can begin to see a shift in our attitude and amazingly we see a shift in our weight as well.

I've worked with women who were so hard on themselves and when I would bring up this topic it seemed so foreign to them. They couldn't imagine loving themselves just as they are...they are fat, they are lumpy, they are ugly...don't you see?!

It is only when I get them to look deeper, to see who they are beneath the exterior that they can see that yes, they are perfect just the way they are. It may only last a brief moment, but that moment is the beginning of the shift. It takes time but soon enough they catch their reflection in the mirror and instead of being repulsed, they think, hmmm, not so bad. And soon after that, they start smiling at themselves in the mirror and before long they are truly happy with what they see. And all the while, the pounds seem to melt away.

My words are from experience. I've been living this truth for a while now and I can honestly say that the majority of the time I look into the mirror and like what I see. I am not perfect. I could definitely lose some more weight and firm up but I don't focus on that anymore and let me tell you, it is freeing. I am happier and I am content. Because I am appreciating my body and loving it, I want to feed it good foods. It's no longer a struggle or a battle or a exercise in deprivation. It's just what I do.

So, if you are stuck in a negative relationship with your body, begin to find the things you love about yourself and focus on them. Make it a daily exercise and be gentle with yourself. Treat yourself like you would a small child and see if it makes a difference.

Thankful Thursday!

2010-06-03T09:16:00.000-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you.

-- Eileen Caddy

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In an effort to share a bit of the joy and laughter Eileen speaks of above, this blog will be dedicated to moments of gratitude each Thursday.

I invite you to share the things you find yourself most thankful for throughout the week. Just send note, a photograph or both to me by noon on Wednesdays to be featured on Thankful Thursday.

If you didn't get a chance to submit your thankful moment this week, don't let that stop you. Just leave a comment down below. I am so excited to be able to share these special moments with all of you!

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I was watching a movie this Memorial Day when all of a sudden I heard a loud

C-R-A-C-KKKKKK! My mom yelled from her bedroom where she'd seen it fall, "Pam, there's a tree in the back yard!" Sure enough. When I opened the back door this is what I saw. There's no telling why it fell because the storms had passed, and the tree looks healthy.

After a gathering of neighbors and the arrival of my sister and her husband, my neighbor Marie, the owner of the tree said, "I am sorry." Marie," I said, "this is not your fault. This just happened."

Fortunately no one was hurt, and no property was damaged. In fact, the giant limb landed just short of my new Japanese Maple. And nestled in amongst the branches was my newly planted Flowering Crab, which had narrowly escaped being smashed. It's a bit bent over but it's still standing. I am thankful for not being in my yard at the time and that no one else was out there, especially Marie's little boy, Juhan.

Pam Pulice

Inspirational Music on Monday

2010-05-31T06:43:00.000-07:00

Happy Memorial Day! I hope you are all enjoying the day off with your friends and family. Enjoy this beautiful song!

When they push, when they pull
Tell me can you hold on
When they say you should change
Can you lift your head high and stay strong

Will you give up, give in
When your heart's crying out "that is wrong"
Will you love you for you at the end of it all

Now in life there's gonna be times
When you're feeling low
And in your mind insecurities seem to take control
We start to look outside ourselves
For acceptance and approval
We keep forgetting that the one thing we should know is

Don't be scared
To fly alone
Find a path that is your own

Love will open every door
See in your hands the world is yours
Don't hold back and always know
All the answers you will unfold
What are you waiting for
Spread your wings and soar

The boy who wonders, is he good enough for them
Keep trying to please them all
But he just never seems to fit in
Then there's the girl who thinks she'll never ever be
Good enough for him He's trying to change and
That's a game she'll never win

In life there will be times when you're feeling low
And in your mind insecurities seem to take control
We start to look outside ourselves
For acceptance and approval
We keep forgetting that one thing we should know is

Don't be scared
To fly alone
Find a path that is your own
Love will open every door
See in your hands the world is yours
Don't hold back and always know
All the answers they will unfold
What are you waiting for
Spread your wings and soar

In the mirror is where she comes
Face to face with her fears
Her reflection looked forward on to her
After all these years
However how she's tried to be
Something besides herself
Now time has passed and she's ended up
Somewhere else with regret
What is it is that makes us feel the need
To keep pretending
Gotta let ourselves be

Don't be scared
To fly alone
Find a path that is your own
Love will open every door

See in your hands the world is yours
Don't hold back and always know
All the answers you will unfold
Don't wait no more
Spread your wings and soar

Find your road
Love will open every door
See in your hands the world is yours
Don't look back in the window, you'll find your way
Always know all the answers will unfold

Oh don't wait
Spread your wings and soar
Don't wait no more
You've got to soar
Spread your wings and soar
Don't wait no more
No don't you wait no more
Spread your wings and soar
You've can soar

So what you waiting for
Don't wait,
Don't wait Soar

The Nutty Monkey

2010-05-27T06:30:00.000-07:00

It's a rare night when we have nothing going on and we get to stay home and enjoy a leisurly dinner. Tuesday night was one of those nights and I can't tell you how thankful I am when I get them. We grilled some adobo chicken I marinated and had some Spanish rice with it along with a nice fresh salad. Of course I had my hubby grill up some steak so we could enjoy that for dinner on Wednesday. I am always thinking ahead.

On these nights when we have no where to be and nothing to do I get a hankering to make dessert. It just seems like the thing to do. I don't like to give the kids a lot of sugar and junky desserts though so I decided to whip up a dessert with fruit and natural ingredients that the kids would love...and they did!

Nutty Monkey

Serves 4

4 Tablespoons butter (organic)

4 bananas sliced in rounds

3 Tablespoons peanut butter (organic)

1 Tablespoon honey (raw and local if you can get it)

Melt the butter in a skillet over medium high heat. Add the bananas and cook for a few minutes.
Remove the bananas with a slotted spoon and put in serving dish.
Turn the heat to low and add the peanut butter and honey to the butter in the skillet.
Cook and continue to stir to make a sauce.
Pour over the bananas and serve.

Note: If you want to go dairy free use coconut oil or ghee in place of the butter. You could sprinkle with chopped nuts, coconut, or even a teeny tiny bit of mini chocolate chips. The portion is small but a little goes a long way!

Forgive the picture. I know it doesn't do the recipe justice.

Making Peace With What Is

2010-05-25T05:20:00.000-07:00

For those of you who know me well, you know that I am a summer girl. OK, a spring and summer girl. I love the warm and beautiful weather. I don't mind fall but I know it means winter is coming and I can't stand the thought of that so I usually don't like fall much.

I feel as if I were born into the wrong climate. Seriously! Even as a kid I didn't like going out in the cold. My friends would go out sledding, skating, and skiing and I would stay in the house where it was warm. Not my cup of tea!

So now I am still here in the Chicagoland area and I am still freezing every winter. I've tried changing my attitude about it. In fact a couple of years ago I started my own campaign called, "Embrace Winter". I went out and took pictures of the beautiful sunsets and looked daily for something to find beauty in every day. It worked well until February and I was miserable once again.

So why am I telling you all of this when the weather is so beautiful? I was reading in Geneen Roth's book, Women Food and God
yesterday and I ran across this passage. It was written to a woman who was unhappy in her current job situation and was asking how to be happy until she got the job she wanted. Here is Geneen's reply:

...What if this is exactly what you are supposed to be doing because it is what you are doing? What if each nitty-gritty task is perfection itself and you keep missing it because you're looking for something else?

It's like washing the dishes. If you focus on getting the dishes done so that your kitchen will be clean, you miss everything that happens between dirty and clean. The warmth of the water, the pop of the bubbles, the movements of your hand. You miss the life that happens inthe middle zone- between now and what you think your life should be like. And when you miss those moments because you'd rather be doing something else, you are missing your own life. Those moments are gone. You will never get them back.

...Even when you arrive at being Someone because you are where you were going- your life may not be any better if you haven't learned to be awake, alive, now. To take this moment for what it is. It's just as easy to be miserable when you are Someone Special as when you are No One in Particular. Because even Someone Special still has to live in her own skin and deal with boredom, rejection, loneliness, disappointment. Even Someone Special comes home at night and does what the Nobodies do: falls asleep alone. You might as well learn how to pay attention now. How to inhabit the life you've chosen. How to take up every inch of your skin. Occupy the space in this body you were given. It's your place. Only yours.

The writer Annie Dillard says, 'How you spend your days is how you spend your life.' Be unwaveringly honest. Ask youself how you want to spend your days...

...the reality of your day-to-day life has to be beter than the self-inflicted misery you are creating through the stories you are telling youself....

Come back. Break the trance. Pay attention to your breath. Your arms. Your legs...Notice colors. The royal blue of a coworker's dress. The coffee stain on your boss's tie. Wake up to the riot of life around you every second. The singer Pearl Bailey said, 'People see God every day; they just don't recognize Him.' What if every day was a chance to see a new version of God? What if what you needed was right in front of you and you were not recognizing it?

You already have everything you need to be content.

Her words are beautiful and really speak to me. This truth is for everyone whether you are wanting a better job, a better home, or a better climate. I am ready and willing to take the challenge to live every moment of my life. How about you?

Your comments are important to me. Please scroll down and click on the "comment" link to leave me a brief message.

Music Monday with Lee DeWyze

2010-05-24T07:00:00.000-07:00

I had to share this video of Lee DeWyze from last week's show. You may remember when I wrote about him in this previous post. Watching him sing inspires me and I hope it inspires you too.

If you want to skip the talk and go right to the song then fast forward to 1:00 and enjoy.

Inspirational Music on Monday

2010-05-24T06:38:00.000-07:00

I used to think that I could not go on
And life was nothing but an awful song
But now I know the meaning of true love
I'm leaning on the everlasting arms

If I can see it, then I can do it
If I just believe it, there's nothing to it

I believe I can fly
I believe I can touch the sky
I think about it every night and day
Spread my wings and fly away
I believe I can soar
I see me running through that open door
I believe I can fly
I believe I can fly
I believe I can fly

See I was on the verge of breaking down
Sometimes silence can seem so loud
There are miracles in life I must achieve
But first I know it starts inside of me, oh

If I can see it, then I can do it
If I just believe it, there's nothing to it

Hey, cause I believe in me, oh
If I can see it, then I can do it
If I just believe it, there's nothing to it

Hey, if I just spread my wingsI can fly
I can fly
I can fly, hey
If I just spread my wings
I can flyFly-eye-eye

Thankful Thursday!

2010-05-20T11:16:00.000-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you.

-- Eileen Caddy

In an effort to share a bit of the joy and laughter Eileen speaks of above, this blog will be dedicated to moments of gratitude each Thursday. I invite you to share the things you find yourself most thankful for throughout the week.

Just send note, a photograph or both to me by noon on Wednesdays to be featured on Thankful Thursday. If you didn't get a chance to submit your thankful moment this week, don't let that stop you. Just leave a comment down below. I am so excited to be able to share these special moments with all of you!
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I love yoga! Seriously I just love it. A while back I was doing yoga at my health club about twice a week. I would leave the club feeling so good.

Then I got sick. I got some strange virus that made it difficult for me to do much of anything. It lasted about 6 months and I put my membership on hold.

I got better and could have gone back to the gym but I never did. I don't know why. I know I had some good excuses...the woman who taught the class was gone and the I heard the new girl was no good, I was too busy, I don't know, I just didn't go back.

A couple of weeks ago one of my friends introduced me to 40 Days to Personal Revolution. In the past I always stayed away from books about yoga. It didn't seem like it would be something I would be able to do easily or something I would enjoy. But this time I felt differently. I was drawn to it.

So today I am on Day 4 of my personal revolution. I am thrilled with it. I love waking up and spending a few minutes meditating and then jumping right onto the mat to wake up my body with the beautiful yoga moves.

When I finish the session my body is humming with energy and I feel like I could burst with energy and excitement. I have gotten more done in the last four days and I have felt good doing it all.

So that is what I am thankful for this Thursday! What are you thankful for? Scroll down and leave a comment.

Inspirational Music on Monday

2010-05-17T08:07:00.000-07:00

Thankful Thursday!

2010-05-13T08:59:00.000-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you. -- Eileen Caddy

In an effort to share a bit of the joy and laughter Eileen speaks of above, this blog will be dedicated to moments of gratitude each Thursday.

I invite you to share the things you find yourself most thankful for throughout the week. Just send note, a photograph or both to me by noon on Wednesdays to be featured on Thankful Thursday.

If you didn't get a chance to submit your thankful moment this week, don't let that stop you. Just leave a comment down below. I am so excited to be able to share these special moments with all of you!

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I am a mother of a seven year old autistic boy. Since his diagnosis four years ago, life has really taken turns I never imagined. I'll admit there are days when I'd like to wish all the difficulties away. Going places like the mall, or a movie theater, and even a restaurant are at times impossible. The stares and comments about my "misbehaved" child almost seem too much to bear.

I have no doubt that I was given this child directly from God. He is the most amazing individual I have ever met. Who do you know, at such a young age, could be given so many obstacles to overcome and to do it with so much enthusiasm? He is one of the most admired people in my life. If he didn't have this disability I don't believe I would have the honor to truly know this fantastic little boy. What was impossible yesterday is a reality today. That makes me happy. It tells me that he's going to be the best he can be.

I feel I am blessed with the ability to see the strength in happiness. It allows me to focus on the little things that will add up to the fulfilling life that I desire. I am reminded of the movie The Lion King. In it, one of the characters said, "you can either run from it, or learn from it". My son is my greatest teacher.

-Siobhan Arnott

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Have you noticed that the world is engulfed in this blanket of negativity and a doomsday attitude? Everywhere you look there is something horrible. The news is one bad thing after another, television shows are filled with cheating, stealing, lying, killing, and hatred. Even the funny shows have children that are disrespectful and irresponsible.

Albert Einstein once said that the most important decision you'll ever make is to decide whether you live in a supportive universe or a universe that is hostile. The power is this statement comes from our perception. When we believe the universe is out to get us, we see things in a negative way and we respond accordingly. This is the media's model of the universe.

When we see the universe as supportive and friendly,we begin to see the little events that occur, like someone holding the door open for a woman with her hands full or a shining employee that has a smile and a kind word for every customer. This shift in perspective uplifts us and bring us joy and in turn we begin to radiate that attitude out to those around us. This is the model of the world I am striving for.

When the above Thankful Thursday contribution came in, I was so moved that Siobhan would share her beautiful thoughts with me and all of you. It reinforced my belief of a supportive universe and inspired me to keep sharing these moments of gratitude with you so that you may experience life from this place of gratitude if only for a moment out of your day.

So my gratitude goes out to all of you who have contributed to these Thankful Thursday posts and who have read it. I invite you to share the energy of this supportive universe with you friends and family today. And don't forget to send me your thoughts for next weeks post.

Simply Rhubarb

2010-05-12T08:00:00.000-07:00

When I was a kid I remember taking a bus trip with my grandma from Chicago to Rockford to visit one of her friends. I don't remember too much about the trip but I have one vivid memory and that was seeing rhubarb growing in the garden for the first time.

You see, I've always been a color freak. I love color and seeing those deep red stalks (my favorite color) peeking out from behind those large green leaves took my breath away. I had to know what that was.

Sensing my intrigue, my grandma and her friend let me cut the stalks, chop them up and put them into a pot with some sugar. Let me tell you, I was in heaven! I've been a fan ever since.

Rhubarb is actually in season now and I found it in the store yesterday. I really didn't know what I could do with it since I am on a pretty strict elimination diet right now...no grains, no sugar, no nuts etc. But I didn't let that stop me. I bought 4 stalks and a bunch of strawberries and headed home excited at the prospect tasting that distinct combination.

I cut everything up, threw it in a pot with some water and stevia and let it cook. By the time the kids got home it was a beautiful sauce and they were lined up to dig their spoons in. We just ate it like that. Nothing else. And it was beautiful.

Simplicity at its best!

Sugar Free Strawberry Rhubarb Sauce

4 stalks rhubarb

1 pint strawberries

10 drops stevia*

1/4 cup water

Put everything into a saucepan and stir. Cover and cook over medium high heat until strawberries and rhubarb are soft.

You can serve this over some ice cream for a refreshing spring treat.

*I used liquid stevia. The sweetness varies with each individual brand and type of stevia so experiement with the amount needed to give you your desired sweetness.

Create Your Dream Board

2010-05-10T06:55:00.000-07:00

Vision Boards, Dream Boards, whatever you call them, can be a great way to get you focused on what you want in life and propel you to get it.

Now Oprah has come out with a new program called Dream Boards. You can go online and create your own Dream board with photos and text. You can choose the size, the background and the layout. You can use their pictures or download your own.

You can print it out or share it through email, Facebook, Twitter, or My Space. You can even export it and save it on your computer.

Check it out and have some fun creating your dreams!

Inspirational Music on Monday

2010-05-10T06:24:00.000-07:00

Sometimes we fall down, can't get back up
We're hiding behind skin that's too tough
How come we don't say I love you enough
Till it's to late, it's not too late

Our hearts are hungry for a food that won't come
And we could make a feast from these crumbs
And we're all staring down the barrel of a gun
So if your life flashed before you,
What would you wish you would've done

Yeah, we gotta start
Looking at the hands of the time we've been given
If this is all we got and we gotta start thinking
If every second counts on a clock that's ticking
Gotta live like we're dying

We only got 86,400 seconds in a day to
Turn it all around or to throw it all away
We gotta tell them that we love them
While we got the chance to say
Gotta live like we're dying

And if your plane fell out of the skies
Who would you call with your last goodbye
Should be so careful who we live out our lives
So when we long for absolution,
There'll no one on the line, yeah

Yeah, we gotta start
Looking at the hands of the time we've been given
If this is all we got and we gotta start thinking
If every second counts on a clock that's ticking
Gotta live like we're dying

We only got 86,400 seconds in a day to
Turn it all around or to throw it all away
We gotta tell them that we love them
While we got the chance to say
Gotta live like we're dying

Like we're dying, oh, like we're dying

We only got 86,400 seconds in a day to
Turn it all around or to throw it all away
We gotta tell them that we love them
While we got the chance to say
Gotta live like we're dying

You never know a good thing till it's gone
You never see a crash till it's head on
Why do we think we're right when we're dead wrong
You never know a good thing till it's gone

Yeah, we gotta start
Looking at the hands of the time we've been given
If this is all we got and we gotta start thinking
If every second counts on a clock that's ticking
Gotta live like we're dying

We only got 86,400 seconds in a day to
Turn it all around or to throw it all away
We gotta tell them that we love them
While we got the chance to say
Gotta live like we're dying

Like we're dying, oh, like we're dying
We only got 86,400 seconds in a day to
Turn it all around or to throw it all away
We gotta tell them that we love them
While we got the chance to say
Gotta live like we're dying

2010-05-06T08:36:00.000-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you. -- Eileen Caddy

In an effort to share a bit of the joy and laughter Eileen speaks of above, this blog will be dedicated to moments of gratitude each Thursday.

I invite you to share the things you find yourself most thankful for throughout the week. Just send note, a photograph or both to me by noon on Wednesdays to be featured on Thankful Thursday.

If you didn't get a chance to submit your thankful moment this week, don't let that stop you. Just leave a comment down below. I am so excited to be able to share these special moments with all of you!
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This week I am so thankful for all of the learning opportunities I have on the internet. It is so amazing to me how easy it is to connect with so many people from all over the world and to gain their knowledge and insight.

I have been learning about spirituality, forgiveness, healing, self hypnosis, law of attraction, the power of the mind in relation to weight loss, shadow work, compression and expansion, and so much more. All of this in one week! Some of these things I resonate with and others I do not. But the amazing thing is I have access to it at the click of a mouse. So cool!

Through these connections I have been able to do some real healing this week and to feel inspired to continue to create the life I desire. It has been so inspirational and I encourage all of you to search out your group of people to connect with. If you like art, stamp collecting, gardening, or Elvis, there are people just like you!

For you women out there you might want to check out the Inspiring Women Summit. It has already started but once you register you can listen to the pre recorded calls and even download them for free.

To be honest, I haven't listened to any of them yet because I've been busy listening to calls that have a time limit on them. I have downloaded them for future enjoyment though. The topics range from leadership, spirituality, sensuality, empowerment and relationships. I expect to find some nuggets of wisdom in these.

Searching for Happiness

2010-05-05T06:20:00.000-07:00

You’ve got to love kids! This morning I was driving my teenager to school and I had my 2 youngest sons in the car with me and we were chatting. My 9 year old says, “Mom, next year I will be closer to having a new school.” I laughed because here he is in third grade and he is already thinking about getting into sixth grade.

We talked a bit about the next two years in his elementary school and then I told him, “Well Liam, just enjoy your time in this school because once you get out, you can never go back.” I went on to say that it is important to focus on every moment that you are living because when you do that, it makes that moment the best ever.

Do you know what his answer was? It’s really so funny. He said, “So this moment, sitting in the car is the best moment of my life?” I smiled to myself about the simplicity and honesty of children and then I replied, “Well, yes, actually. We are alive, we have a car to sit in, it’s a nice day, and we love each other. What could be better than that right?”

At that point he let out a big sigh and said in his truly happy voice, “Yeah Mommy!”

How often do we sit and wish for something more, for something better? It seems we are always chasing happiness, looking for the perfect moment when we will finally achieve that happiness. I have been guilty of this myself and I know that there will never be a perfect moment or perfect circumstances. Every moment has the potential to be perfect depending on your perception.

This was proven to me recently when I was in Miami for a conference. I had set aside a half of a day to be by myself and I sat on the beach for a while just soaking in the sun and then I decided to go for a walk. I walked about a mile on the beach and enjoyed seeing the sights and listening to the waves.

I knew I had to get back so I could make my plane so I decided to walk along the boardwalk on the way back. It wasn’t as nice as walking on the beach but it was more practical. As I walked along I was looking around and kind of wishing I was back on the beach. It was so much nicer there.

But then I shifted my perspective and I started feeling how the warm sun felt on my body. I zeroed in on all the sounds that were around me and I really saw the people and the things that surrounded me. I took a deep breath and got a full sense of the smells that were wafting around me. I got in touch with my senses and I fully immersed myself in the moment.

Do you know that it was like a surreal moment? It was almost as if time stopped. It was the most amazing experience, one that I haven’t even shared with anyone because I wasn’t sure I could explain it and do it justice. In that moment I was filled with the most amazing gratitude for that exact moment and tears began streaming down my face. It only lasted for a brief moment but it was powerful and showed me the power of living in the moment.

As Eckhart Tolle says in his book, A New Earth, “How to be at peace now? By making peace with the present moment. The present moment is the field on which the game of life happens. It cannot happen anywhere else. Once you have made peace with the present moment, see what happens, what you can do or choose to do, or rather what life does through you.”

I encourage you to practice living in each and every moment of your life and see how it changes things. Leave me a comment below to tell me how the experiment goes for you.

Oh Hail the Mighty Kale

2010-05-04T06:07:00.000-07:00

Let me tell you, there are some magical qualities to dark leafy greens and kale is the king of the greens and is on the list of the top 10 healthiest foods. One cup contains more than 5 grams of fiber and only 43 calories as well as your daily requirement for vitamins A and C, and 134 milligrams of calcium.

There are several different varieties of kale so experiment and try them all. Look for kale that in unbolted and uniformly colored. Store your kale unwashed in a plastic bag in your refrigerator. It will usually last 3-4 days.

Kale can be cooked in many different ways like steaming, blanching, sauteing, and baking. It can be added to soups or made into a side dish. One of my favorite ways to enjoy kale is in a simple kale chip. These are so good that I find them addictive. Seriously, I can sit down and eat a whole bunch of these babies. The kids even like them!!!

Kale Chips

1 bunch kale cut into small pieces

2 tablespoons olive oil

2 tablespoons lemon juice

1/4 tsp salt

Preheat oven to 350 degrees
Strip the leaves off of the stems and cut into small pieces. You don't want them to be too big because otherwise they will not get crispy.
In a large bowl, combine the olive oil, lemon juice, and salt.
Add the kale and massage with your hands to coat each leaf.
Place onto a cookie sheet and bake until crispy, about 12 minutes. I like to remove the crispy pieces of kale along the edges of the sheet and then put the rest back in to crisp up otherwise you end up with some crispy and some soggy chips.

Options

Acid is key to the deliciousness of the chip. You can substitute lime juice or a bit of vinegar. I like lime. Have a fun experiment and let me know how it goes for you.
Salt- I find these to be a bit salty but that's probably because I have been on a salt free diet since December. I either reduce the salt or cut it out all together. If I do that later, I add some other spices to add a bit of zip like Mrs. Dash or chili powder, cumin, and smoked paprika.

Inspirational Music on Monday

2010-05-03T06:01:00.000-07:00

Here is a fun one!

Fun Friday

2010-04-30T06:57:00.000-07:00

Last week I was reading The Art Lesson by Tomie DePaola with my son Aidan. It's all about little Tommy's passion for art as a young boy and his quest to become an artist. Tommy is always drawing and coloring and sharing his artwork with others. He is excited to go to school and have an opportunity to learn to be a "real" artist.

When we finished the story I told my son that the story could be about his mom. I could really relate to the little boy's story and his great love of art. You see, when I was little, I loved to draw! I used to draw, and draw, and color, and color some more.

When we would go out for dinner in the Greek coffee shops (which was a lot) my favorite thing to do was to flip over the paper place mat and create my masterpiece. My mom told me that I would sometimes finish my drawings and go over to another table and give them away.

The best times of my high school education were my art classes. I took them all and loved every minute of them. Of course there were a couple of kids in my class that were phenomenal artists and I figured I could never be as good as them so I decided to become a teacher instead of an artist. I thought about becoming an art teacher, but everyone knows they aren't in demand so I dropped that too.

Over the years I have dabbled in art here and there with drawing, painting, photography, and collage. I even spent some time as a mosaic artist but I never really felt confident enough to really give it a go.

It's funny how we can let our fears stand in our way of doing the things we love. I think that would be an even better children's story; how to feel the fear and do it anyway.

As part of my Fun Friday quest, I headed off to an art show at the Water Street Studios in Batavia. It is a really great place with all kinds of artists working and showing their art. It was nice to do something out of the ordinary.

I can't say I wasn't a little pulled to start creating some art of my own, maybe take a painting class and just have some fun with color. Maybe I will...next Friday! :o)

What's the one thing you would do if you knew you couldn't fail?

Thankful Thursday

2010-04-29T06:00:00.000-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you. -- Eileen Caddy

I am so very thankful for the relationship that I have with my daughter.
Laura

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I am thankful for my mom, the sweetest, kindest, most generous, free spirit on earth!! She rocks!

Kelly
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Thursday is my day to see my grandkids, which brings me a lot of joy.Their funny stories and antics and their enthusiasm about life in general is so refreshing.

Bryce, who is 6, just started T-ball for the summer. I drove him to practice last week and stayed for awhile to watch. The coach had the boys line up along a fence to talk to them. One little guy starting harassing Bryce, grabbing his arm. Bryce kept telling him to stop but the kid was paying no mind. The coach wasn't saying anything either.

I turned to talk to someone behind me for a minute and when I turned back, there was Bryce sitting on top of the antagonist. All you could see of the boy was his little head and arms flailing about. Both boys were laughing. At that point the coach finally seperated them.

I chuckle everytime I think about that scene. Maybe the big leagers could learn something from the littleguys.

Bev
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I am so grateful for a wonderful day of health coaching some of the most amazing women! And I get to do it all over again today! Yay me!!!

Michelle

Life Lessons From American Idol

2010-04-28T06:00:00.000-07:00

If you watch American Idol, you're familiar with Lee Dewyze from Chicago. If you don't watch the show, I am including some videos for you.

Lee is a sweet guy with a really great voice. I have always liked him and have been rooting for him from the beginning. The thing about Lee is that he came on the show with a bit of a self esteem and confidence problem. He didn't believe in himself and he didn't realize how good he was. Check out this video to watch one of his earlier songs.

Pretty good, right? You can hear the nice quality of his voice but it's a bit lackluster. He looks scared to death and not really sure of himself. You can see it on his face, you can feel it in his performance.

Each week the judges would tell Lee that he has a great voice and that he just needs to believe in himself, to have some confidence, and to really allow himself to shine. It was as if Lee was hearing the words but not allowing them in. He wasn't owning it.

Then came his performance of Treat Her Like a Lady. It was like a different person was standing there in front of us. You could see the confidence on his face, he had a bit of swagger and he sounded amazing.

I felt it. I knew that something had shifted in him and he was believing in himself. It gave me goosebumps. I turned to my family with a big smile on my face and said, "He did it. He finally believes in himself!" Simon said to him, "This is the night that your life may have changed forever."

What a difference some self confidence can make!

I have been working with an amazing group of women who are currently going through the program at IIN. These women are bright, beautiful, healthy, strong, and so much more. They are going to be fantastic health coaches and the world is lucky to have them.

Some of these ladies remind me of Lee a little bit. They don't necesarily believe in themselves. They are afraid to put themselves out there and they worry that they don't know enough to go out and start seeing clients. Each week I tell them how they know as much as they need to know and that they are going to be fantastic. Sometimes they hear me and sometimes they don't.

Gaining self confidence is a journey and I know they are on their way. My greatest wish for them is to have that moment when it all comes together; to know that they are the amazing women that they are; to see themselves as others see them and to believe in themselves.

What about you? What area of your life could benefit from a self confidence boost? Maybe you're not the greatest singer in the world but I know for a fact that you have something you are good at, something that comes natural to you, or something that other people admire about you. How do I know? Because everyone has something. We are all here with something to share.

How would your life be different if you started believing in yourself? What are you waiting for? Start your journey today!

Cooking Made Easy

2010-04-27T07:00:00.000-07:00

Photo by Emily Kovache

I was working with one of my clients last week and we were talking about getting dinner on the table. She is a single, working mom who is stretched thin trying to get everything done and often it is dinner that gets pushed aside.

She is tired of ordering take out or popping a pre-packaged meal in the oven and she really wants to give her son healthy meals but she can't seem to find the time to dig into her cookbooks, find recipes, shop for the long lists of ingredients, and put it all together. I can totally relate!

I gave her some tips on how to make dinner time a little easier and she said she felt like a weight was lifted off of her when we finished up the call. She felt like the pressure to make difficult meals was released and she was excited to start simplifying dinner time.

So what did I tell her? Here are some of the tips I shared with her:

1. Explore the Spice Aisle- There are some great spice mixtures available today that really make cooking so easy. Try out some new flavors, sprinkle them on your meats, veggies, and grains and viola, dinner is done. I just got my Penzey Spice catalog and they have some new summertime mixes that look really good. One of my favorites is Herbs de Provence. I sprinkle that on a piece of white fish with some lemon slices, throw it in the oven to bake and it is delicious!

2. Dust off your Crock-Pot- If you haven't tried slow cooking, you've got to give it a try. It is so easy and can be so good. I love making my pasta sauce in my crock pot and these days I've been just throwing in whatever I have and it's actually good. My current favorite is chicken breast with chopped up veggies like onion, peppers, and mushrooms. I throw in a couple of can of Muir salt free, fire roasted tomatoes and a can of tomatoe sauce and it is so good. I serve it with a veggie and some brown rice.

3. Cook Once, Eat Twice (or Three times)- When I make a pot of rice for a side dish, I make a BIG pot and I use the leftovers for another meal later in the week. You can make a rice salad for lunch, fried rice with loads of veggies, or even a nice breakfast rice porridge with fruit, cinnamon, and milk. I also make extra chicken breast or fish fillets so I can heat them up for lunch or chop them up in a salad. In fact, every meal I make has leftovers!

4. Remember K.I.S.S- Who says dinner has to be some elaborate meal? It is so easy to grill up a chicken breast and make a salad. It's delicious and healthy. You can throw some fish in a baking pan and while it cooks prepare a salad or a side of veggies.

5. Package Your Dinner- I like to make fish packets. I throw some veggies in parchment paper, put a nice piece of fish on top, sprinkle with spices and lemon, fold it up and bake it at 400 degrees for 20 minutes. I let the kids pick what they want on theirs and they get to fold it up. They love opening it up and eating their own package. The best part is it's a one dish meal and there is no clean up. Just throw the paper away!

Inspirational Music on Monday

2010-04-26T07:00:00.000-07:00

In an effort to share inspirational music with you, I would am posting a video I created a couple of years ago. It is a beautiful song called Second Chance by Miten Premal. I hope you enjoy it.

Fun Friday

2010-04-23T05:30:00.000-07:00

When I was a kid no one had to tell me how to have fun. I woke up in the morning and hit the door. I ran around all day with my friends catching frogs, going fishing, riding our bikes, dancing, swimming and hanging out. Fun was easy.

So often as adults we lose our sense of fun. We are so busy with our schedules, our to-do lists, cooking, cleaning, taking care of the kids, and on and on. We forget how to just let lose and have fun.

Recently I found myself with a free Friday with nothing to do. I started thinking about the things I normally like to do...head to the bookstore, no, I didn't feel like doing that...explore the craft store, nah, didn't sound good...go for a walk in nature, who was I kidding? It was freezing out! What the heck? I couldn't even think of anything fun to do. I ended up sitting around my house watching TV. BORING!!!

I decided it was time to spend some time creating my nourishment menu. A nourishment menu is a list of anything and everything that feeds your soul. It can be relaxing, fun, rejuvenating, social or solitary. Whatever gets you excited.

Once I got started it was pretty easy. I came up with some things I am actually excited about and I am looking forward to some more of these Fun Fridays.

I decided to start with something I love to do but always seem to forget about...photo hunts. It is such a great adventure to walk around and look at my surroundings with different eyes. Things come to life. I start thinking about getting low and shooting up or zooming in and filling the frame. I especially love to do this in nature.

Today I headed off to one of my favorite garden stores in the area called The Growing Place. It was a beautiful day, the sun was shining and I just spent some time wandering around and looking for beauty. What a joy! Everywhere I looked I saw something lovely.

I created the above collage with some of the pictures I took. The whole thing was so fun and I feel very happy and content. Fun just got easy again!

What kinds of things are on your nourishment menu? If you don't have your own list, now is a good time to get one started. Get started now and don't forget to tell me all about it!

Thankful Thursday

2010-04-22T07:33:00.001-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you. -- Eileen Caddy

I am thankful for my new haircut. I got a mohawk and I got my baseball number carved on the back. Now when I go to school everyone is calling me number 7. I like it.

Liam age 9
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I am thankful for my gecko Rocco. He is cool looking. I like to take him out of his cage and let him crawl on me.

Aidan, age 7

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Last weekend I was lucky enough to take a trip to Florida with my hubby. We got last minute tickets on Spirit Airlines for $37 each way. We called my mom and she agreed to watch the kids and then I called my dad and he said we could stay at his place in Florida. Everything fell into place effortlessly.

We had a relaxing trip. We hit the beach and the pool when it was sunny and we stayed in and talked and read when it was raining. We saw a couple of movies, ate some amazing meals and just connected. It was fabulous!

Michelle

Thankful Thursday

2010-04-15T05:38:00.000-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you. -- Eileen Caddy

I am thankful for Facebook...for me, it's given my authentic identity a re-birth :)

Kim Kogut Bronk

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I am thankful that I was able to spend the whole day with my dad yesterday during his experimental drug infusion for Alzheimer's. We watched Second-Hand Lions while we were waiting, and he enjoyed it thoroughly.

Melissa Kaiser

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I woke up this morning to the sounds of birds chirping. I looked out my window at the fresh, green earth, trees in blossom, and a parade of hyacinths, daffodils and tulips; it felt great to be alive. After saying good morning to Mom and my little bird, Pookie , I made a cup of coffee and went outside. What greeted me was a wheel barrow full of dirt clods, mud encrusted work gloves and shoes, shovels, rakes, edgers and other assorted yard tools, myriad plants in pots waiting to be planted, and a trail of dirt that led across the driveway and all the way up the front sidewalk. Where do I start?

The fact that I'd spent the past few days planting, edging and moving a whole lot of dirt didn't change the fact that there was still a lot left to do. My back was aching and my legs were sore but still . . I felt happy. I realized just how lucky I am to be able to be outside working in the garden on such a beautiful day. I felt grateful to be able to fulfill Mom's passion for the garden — she is 88 and can't get down on her knees anymore, but she can enjoy the garden through my efforts. All the more reason to be grateful that I still have the physical capacity and energy to get the job done.

It is 6:00 PM and the garden is shaping up. I am tired but jubilant, and Mom is excited to see things popping out of the ground. Tomorrow is another day, but already there is much joy in it. These are the grateful moments I wanted to share with you.

Pam Pulice

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I am thankful that spring is here. I am so lucky to be able to drive down this street that is lined with these gorgeous trees. I love waking up to the sound of the birds singing, and the sun, oh the sun! It is so great to have it back, shining down and warming me. I can't tell you how thrilled it makes me to see a blue sky instead of the dreary grey one that I have grown so accustomed to over the winter. It's glorious. There is something about the air in spring. It is full of inspiration and excitement. It makes me want to do a happy, spring dance!

Michelle Geoffroy
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This is the Time Of My Life

2010-04-13T07:45:00.000-07:00

Today I am sharing a little inspiration with you. I know this song is a couple of years old but the words are so inspirational. So crank it up and sing along for a little boost to your day!

I've been waiting for my dreams
To turn into something
I could believe in
And looking for that
Magic rainbow
On the horizon
I couldn't see it
Until I let go
Gave into love and watched all the bitterness burn
Now I'm coming alive
Body and soul
And feelin' my world start to turn

And I'll taste every moment
And live it out loud
I know this is the time
This is the time
To be more than a name
Or a face in the crowd
I know this is the time
This is the time of my life
Time of my life

Holding onto things and vanished
Them to the air
Left me in pieces
But now I'm rising from the ashes
Finding my wings
And all that I needed
Was there all along
Within my reach
As close as the beat of my heart

And I'll taste every moment
And live it out loud
I know this is the time
This is the time to be
More than a name
Or a face in the crowd
I know this is the time
This is the time of my life
Time of my life

And I'm out on the edge of forever
Ready to run
I'm keeping my feet on the ground
My arms open wide
My face to the sun

And I'll taste every moment
And live it out loud
I know this is the time
This is the time to be
More than a name
Or a face in the crowd
I know this is the time
This is the time of my life
Time of my life
More than a name
Or a face in the crowd
This is the time
This is the time of my life.
This is the time of my life.
Life
Time of my life
Time of my life

Thankful Thursday

2010-04-08T13:13:00.000-07:00

Gratitude helps you to grow and expand; gratitude brings joy and laughter into your life and into the lives of all those around you. -- Eileen Caddy

In an effort to share a bit of the joy and laughter Eileen speaks of above, this blog will be dedicated to moments of gratitude each Thursday.

I invite you to share the things you find yourself most thankful for throughout the week. Just send note, a photograph or both to me by noon on Wednesdays to be featured on Thankful Thursday.

If you didn't get a chance to submit your thankful moment this week, don't let that stop you. Just leave a comment down below. I am so excited to be able to share these special moments with all of you!

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This week I am most thankful that no one on my street was hurt when a young, 19 year old boy crashed into a tree while he was driving drunk.

Normally there are kids all over the neighborhood outside playing. Within a 10 house radius there are over 25 kids and they are always out playing ball, riding bikes and all that fun stuff.

On Tuesday, the only one out there was my 7 year old. He was playing basketball in the driveway. He came running in and told me what had happened. I went outside right away and it was immediately apparent that the boy was altered in some way. A neighbor called the police and the boy was arrested. The above picture was taken over an hour after the accident happened.

I couldn't help but be grateful that my son's basketball didn't roll out into the street while the boy barreled down the block. It was quite apparent he was going very fast by the looks of the car. It was totalled.

As I stood by watching what happened one of the neighborhood teenagers said, "Thank God no one got hurt. This would have been a whole nother situation." Truer words were never spoken. It really makes you think about what is important and how things can change in a blink of an eye.

That night as I tucked the boys in bed we sat and talked for a little longer than normal. I just didn't want to let it end, so grateful for having them.

In the Company of Consciousness

2010-04-07T05:51:00.001-07:00

I am really excited to share a new teleseminar event that begins on Monday, April 12th.

Invitations are going out to over 2 million people in over 130 countries to come together and take part in this transformational global awakening of consciousness. There is great power in an event of this size with an intent of this magnitude.

It will:

* inspire and guide you towards self-discovery, uncovering any story of suffering and revealing who you really are.

* encourage you to live in consciousness and authenticity, speaking and acting with courage, passion and truth…living your full potential.

* help you recognize your choices in life and make the ones that serve you best.

This totally FR*EE teleseminar series begins Monday, April 12 and continues for 11 weeks.

It will give you personal access to 20 of the world's leading experts in consciousness and awakening. These best-selling authors and powerful speakers, all leaders and pioneers in their field, have made a choice to help make a shift in consciousness in this world.

Speakers will unleash powerful principles and practices to use in your everyday life. A few of them are:

Mariel Hemingway is at the forefront of the Body Mind Spirit (BMS) Movement, she is a lifestyle expert and a wealth of information on creating a balanced and healthy life.

Colin Tipping, Best selling author and Creator of the ground breaking Radical Forgiveness.

Peter Russell, physicist and leading thinker consciousness andcontemporary spirituality.

Marci Shimoff, a celebrated transformational leader and one of the nation's leading experts on happiness, success, and the law of attraction.

Kevin Billett, CEO and co- founder of The Journey with Brandon Bays, author and acclaimed seminar leader for awakening, empowerment and leadership.

Dr. Sue Morter, is a leading authority and Master of the Bio Energetic Synchronization Technique (B.E.S.T.), a neuro-emotional process that addresses the mind, body, and spirit and their integrated influence on health.

Jennifer McLean, is a healer, speaker, author and entrepreneur trained in several modalities of healing including H'oponopono and her own creation, Body Dialoging.

Maureen Moss, globally acclaimed author, national speaker and the Owner and Executive Producer of The World Puja Network.

Guy Finley, best-selling author of The Secret of Letting Go, The Secret of Fearless Living and more than 36 other books and audios that have sold over a million copies in 16 languages worldwide. His ideas cut straight to the heart of our most pressing personal and social issues.

Victoria Lichtman, founder of the globally acclaimed Nightly Healing call and your host for this event, will share the tools that allow her, and you, to go past life’s fears into the miracles waiting.

And many more experts in consciousness.

This series offers some powerful and practical techniques, meditations and healing exercises to help you discover the ultimate truth of who you really are. Each speaker has made astounding discoveries that have contributed to their leading edge thinking.

During ‘In the Company of Consciousness’, you will hear how these conscious leaders overcame their own personal challenges and still found their dreams and achieved their goals. They will share the very practices they apply to their own lives to evolve, grow and find personal freedom and joy.

AND, now you can apply the same principles these teachers will reveal to your own life to achieve more than you could ever dream...

Come join this gathering. Reserve your online pass now.

Believe it or not, this is actually a totally F*R*E*E event! The calls will take place live every Monday and Thursday at 3pm EST.

* If you can’t make the live calls, don’t worry! They will all be recorded and available for an additional 48 hours for you.* you can listen by phone, but also via the internet...so NO long-distance telephone calls required!

* Each call begins with a connection and shared intention to create instant shifts in awareness.

* The interview style is warm, relaxed and unscripted. It's a dynamic conversation that elicits depth & flow.

To take advantage of this invitation to tap into the minds of these phenomenal masters, simply register here today.

Inspire Your Kids Creativity With Food

2010-04-01T09:58:00.000-07:00

It's funny how life takes over sometimes. We are so busy running here and running there that we are often going through the motions, getting things done. That's how it is around here with getting food on the table.

I must confess, I am not in love with cooking. I grew up in a restaurant family. We ate out every day. There wasn't a lot of cooking going on in our house. In fact, it would not be an exaggeration to say that we ate dinner at home on Christmas and Thanksgiving, maybe Easter. That's it.

Now that I have 5 kids, that is simply not an option so I cook dinner most nights and I make lunches most days so my kids can have healthier foods. I tend to go for what is quick and easy and I do most of it myself because it is just easier that way.

I do let the kids get their own snacks. We always have fruit and veggies available and some healthy chips etc. Most of the time they grab an apple but sometimes they will get creative and make a smoothie.

The other day they really impressed me with their creativity when they came up with this snack idea. They cut up their apples and bananas. Spread some peanut butter on the apple slices, topped them with the banana and sprinkled some ground flax seed and cinnamon on top.

They loved eating the snack and it was amazing to see the pride in having come up with it all on their own. I think they enjoyed it even more.

This incident has got me thinking about taking time out of the day and giving them the materials to create their own meals. They can take ownership of what they are eating and it will help them to think outside the box.

I am thinking about giving them a challenge with different ingredients and giving them a time limit to create their own special dish. What fun that would be. I will keep you posted.

Food Revolution

2010-03-29T10:04:00.000-07:00

Have you seen Jamie Oliver's new show? I loved it and I am so excited to have him on television bringing awareness to healthy eating. I commend him for his courage and his perseverance. I have to say there were times that I felt exhausted just watching him go against the system.

It is a sad but true fact that change is difficult. We don't like change even if it is for our own good. Sometimes we can't see beyond our own safe little box to see what's on the other side. That seems to be what is happening in this town. The suspicious radio DJ and the obstinate school lunch cook are perfect examples of why it is so hard to push change.

The truly exasperating part is the bureaucracy that is in effect in the name of protecting our children. The school lunch guidelines are a joke as is the amount of money these schools are given to purchase food for our children. Seriously, we as a country need to come to grips with the fact that the less money we spend on food, the more we will be spending on health care, not to mention having to deal with illness and early death.

Industrialized farming, genetically modified crops, fertilizers, pesticides, growth hormones, antibiotics, government subsidizing are all reasons why we spend less of our income on food. These are the same things that are giving us food that is nutrient deficient and contribute obesity, pollution and antibiotic resistant microbes.

In my school district, lunch costs $1.80. $1.80?!? You can't get a happy meal for that. What makes us think the lunch they provide will be any better than a fast food meal?

In fact, I got my district's monthly lunch menu and it is appalling! Here are some of my favorite lunch choices:

soft pretzel bites with cheese
home run hot dog on a bun
fly ball cheeseburger on a bun
french toast sticks with sausage
ballpark beef nachos
string cheese, yogurt and Pretzel meal

This is not lunch food! It is snack food at best and more honestly it is a bunch of chemicals, preservatives, sugar and fat that is giving children no nutritional value.

And people wonder why I make my kids' lunches!

What's going on in your school district? Are your kids getting food for lunch or are they getting garbage? I have to say, the lunches that I saw on Jamie's show look actually better than the ones they serve in my district. Scary stuff! Tell me what's going on in your neck of the woods.

If you haven't watched the show yet I encourage you to head over to ABC and watch the first two episodes in their entirety. If you've already seen the show and are as thrilled as I am with the content you can go over to Jamie's website and sign his food revolution petition.

Toxins All Around

2010-03-09T08:08:00.000-08:00

Last time I talked about what a cleanse is, and today I am going to talk to you about why you might want to take part in a cleanse.

Basically, we are surrounded by all kinds of toxins in our modern day world. There are toxins in the air, in the water, in our food and drink. Toxins are everywhere and unfortunately it seems that no matter where we live we are faced with the same reality. We are toxic.

The body's normal functions remove toxins on a daily basis through urination, bowel movements, sweating, sneezing, and coughing. As wonderful as our bodies are at this daily elimination process, they were not meant to deal with the onslaught of synthetic chemicals that are currently in our environment.

The food we eat is no longer from the vine. It is grown with pesticides and herbicides and processed with additives and preservatives that were created in a laboratory. The air we breathe is filled with pollution and the water we drink is chlorinated and fluoridated. Even in our own homes we are subjected to toxins in our building materials, carpets, fragrances, cookware, clothing and more.

The foods and liquids that we ingest are a big part of our increased toxic load. So many of us are eating packaged foods, fast foods, and convenience foods. These foods, if you can call them foods, are loaded with chemicals and devoid of the nutrients that the body needs. When you add in alcohol, caffeine, and sugar and the body becomes overloaded just trying to keep up.

The human body has done a wonderful job of dealing with these foreign invaders but it seems that there limits and for many of us, we have reached those limits.

Toxicity in the body can cause an array of symptoms like fatigue, headaches, mood swings, and decreased immunity. It can lead to gastrointestinal problems, birth defects, cancer and more.

Taking part in a cleansing program can give the body a break from the toxins and then it can use the energy to begin moving out any stored toxins. These toxins love to hang out in our fat cells so if you have some extra weight to lose you may have some extra toxins too.

Stay tuned for some top cleansing tips.

Spring Cleaning

2010-03-02T15:56:00.000-08:00

There is something about the changing of the seasons that evokes a certain kind of excitement. Especially when we are moving out of the cold winter months into the rebirth and regeneration of spring. Of course here in theChicago area the weather is still in the thirties but I am hopeful that the thermometer will hit the 40s by the end of the week. Spring is on its way!

When spring arrives there is a noticable change in energy. Good old spring fever. I know that I can't wait to get moving, get outside and feel the warm sun on my face and to breathe in the fresh spring air. It feels so good.

This is usually the time that I get the urge to do a bit of spring cleaning. I know many of you can relate. It is just so satisfying to open up the windows, feel the crisp air fill the room and give everything a good clean.

Well, guess what. We don't need to stop there. Our bodies can use a nice spring cleanse as well. Over the winter we've probably been eating heavier foods and moving a bit less and maybe even stored a few pounds. The spring is a time to lighten up our foods, clean our our bodies and get ready for bathing suit season. It's the perfect time for a cleanse.

I am going to do a series of posts around spring cleansing and why it is important so stay tuned for more information. For now though, let's find out what a cleanse is.

A cleanse is a time to change the types of foods and beverages you ingest as well as setting up a physical routine that aids the body in detoxifying any built up toxins. These toxins come from external sources like pollutions, pesticides, and chemicals in our food and water.

A cleanse can last anywhere from 1 day to 30 days and can be as simple as removing one type of food like sugar or caffeine or as extreme as drinking nothing but water. I have personally tried my hand at some pretty extreme cleanses, the most extreme being a 92 day juice feast where I drank nothing but fresh vegetable and fruit juice. I made it 83 days. I know, crazy isn't it?

Well, these days I am a proponent of more gentle cleansing. I like to help my clients figure out what type of cleanse will suit their emotional and physical needs without causing a major shock to their system and throwing it out of balance. I encourage them to take part in a cleanse that is based on whole foods and is simple and satisfying.

Forget the old saying, "No pain, no gain." It doesn't apply. It's time to embrace a new and gentler way. A way that supports our body and doesn't make us feel miserable. This new way of cleansing is effective and can show amazing results.

In my next post I will go into detail about why we need to cleanse our bodies. I will talk about where the toxins are coming from and what they are doing to your body. Stay tuned!

It's OK to Do Nothing!

2010-01-07T11:07:00.000-08:00

The other day I wasn't feeling very good. Nothing major, just tired and worn out. I knew I had a lot to do that day though so I pushed on and checked off all of my to-do's. You know us moms have to make sure we take care of everyone and get everything done.

Well, the next day I woke up feeling like I had been dragged behind a bus. Holy cow! It was bad. I decided that I just couldn't push through and I had to take it easy. I grabbed a blanket and snuggled up on the couch and took turns watching TV and taking naps. I did absolutely nothing!

Now, let me tell you, every hour or so I was overcome with guilt. I call it mommy guilt. I would start thinking, "I should just get up and throw a load of laundry in." or "I really can't lie here day doing nothing." When my husband called at lunch I could feel my stomach tighten as he asked me what I was doing. I knew he would be supportive but I still had the guilt.

Why is it that it's not OK to take care of ourselves anymore? I know moms are the worst at it but I know that I have a history of abusing myself and pushing myself beyond what is healthy from way back. Staying up all night partying, not eating healthy, being sick for weeks and running around doing everything.

It seems now that I am a bit older, my body is speaking louder to me and I can't ignore it as much as I used to. But why the guilt and how do I deal with it?

Well, I can tell you what I did. Every time those little thoughts entered my head I took a deep breath, and repeated my current favorite affirmation, "I love and approve of myself." Then I had a brief conversation with myself that went something like this, "Michelle, it's OK to take care of yourself. You don't feel good. Your body is asking for rest and you deserve to have it." This whole process took about 15 seconds.

It didn't stop the thoughts from coming, but it did help me deal with them and I imagine that the more I practice this, the less those thoughts will come.

Learning to Pamper

2009-12-03T11:06:00.000-08:00

I just recently headed off to Miami Beach for a conference with the Institute for Integrative Nutrition. Of course I learned a lot of good information but the best thing about it was the much needed vacation. I stayed on for an extra day just to give myself time to relax and recuperate from my hectic life at home.

That extra day was so fantastic. It was great just being able to do whatever I wanted. I headed off to Lincoln Road where I had a great time window shopping, found a fabulous little restaurant and had the most delicious meal, and when it started to rain I ducked into a movie theater.

I went to this beautiful and luxurious hotel for breakfast and ordered a pot of citrus chamomile tea. When the waitress brought it out I got as excited as a school girl on a trip to American Girl. It was in this cute pot and served on a tray with a little individual pot of honey and a lemon wedge on its own little dish. So cute!

I sat there outside, next to the pool with my cup of tea, soaked in the sun, and thought about how lucky I was to be there. I couldn't help but wish I could have a little more of this pampering. Of course my lifestyle doesn't really give me a lot of free time for extravagant vacations, sitting by the beach, sipping tea.

Then I thought, how can I bring a little slice of this to my life on a smaller scale? Seriously, why can't I buy myself a nice teapot with some cute cups and those adorable little spoons? I could get a little tray and sit out in my screen room overlooking the pond and sip my tea.

So that is my plan. A little pampering ritual that I am bringing back from Miami Beach. I went shopping yesterday but couldn't find one I was in love with so I will keep looking. I will be sure to post a picture when I find it.

I am on a path of learning how to treat myself special. I've spent most of my life focusing on my kids and I don't really even know how to pamper myself. Sad but true. I suspect there are a lot of women out there who can relate.

So, tell me your story. How do you pamper yourself and treat yourself special? If you don't spend a lot of time doing special things for yourself tell me one thing big or small that you would love to do for yourself. Maybe you can give me some great ideas!

Ornaments of Love

2009-12-03T08:31:00.001-08:00

I love Christmas! It is my favorite holiday of the year. Every year after Thanksgiving, we pull out our Christmas tree and we go about the task of decorating it and I couldn't be more excited. Once we get past the initial struggle with the lights, the fun begins. I gather all the kids around and we open up the boxes of ornaments and I begin passing them out.

Each year I give my children a new ornament. It usually has to do with something they did in the year or a strong interest they have. There have been ornaments of just about every sport given out as well as musical instruments and favorite characters. I really love handing my 12 year old a Telletubby ornament. He cringes every time but we all laugh and I remember when he couldn't get enough of that show (thank God that is over!!!).

In 2000 my mother in law passed away in July. During that first Christmas season we received an envelope from the funeral home that handled the arrangements for us. Inside was a paper dove ornament with gold trim and her name written on it. It made us pretty sad that year but it reminded us how much she loved Christmas and it gave us an opportunity to talk about her as we put the ornament up onto the tree.

Nine years later, we still put that ornament up onto our tree in a special spot up high where it is safe and honored. It has become a special time where we can remember her and honor all that she gave us while she was a part of her life.

I am so grateful that we were given this simple gift that year when we weren't even sure we were ready to deal with it. It has given us years of joy and I suspect it will continue to for many years to come.

Is there someone you would like to honor this holiday season? Perhaps you can create a special ornament or decoration that will spark a memory, begin a conversation, or bring about a sense of gratitude for having had the privilege of knowing them. Or maybe there is someone you know who could use a simple gift or remembrance this year.

Seaweed for Dessert?

2009-11-23T16:42:00.000-08:00

Thanksgiving Kanten

Seaweed for dessert? Heck Yes! This dessert uses the Japanese ...

See Thanksgiving Kanten on Key Ingredient.

I know it sounds CRAZY but I am telling you, this is good stuff. It's like jello without the connective tissue (if you didn't know that's what they make jello out of...sorry). Honest engine, every single person in my family loved this and the best part is that is good for you!

So what is it you ask? It's called Kanten in Japan where it originated or agar agar here in the US. It is basically a flake or powdered seaweed. It is tasteless, has zero calories, zero carbs, zero fat and over 80% fiber. Because if its high fiber content and its ability to absorb water it keeps our tummies feeling fuller for longer. In fact, it is being touted as the weight loss secret of the Japanese.

You can buy it your local natural health food store. I got mine at Whole Foods. It is also available online at Amazon.com if you like to click and buy. Be sure to ask for it by its American name agar agar. You will find it in the Asian aisle by the seaweed.

This recipe is adapted from one I got from Andrea Beaman. You can change out the fruit and the juice but this combination seems especially good for Thanksgiving. Don't be scared! I promise it doesn't taste like fish or even seaweed for that matter. It just tastes like fruit jello. Yum!

Fish For the Whole Family

2009-11-20T08:39:00.000-08:00

White Fish with Tomato and Olive Salsa

A delicious and healthy meal that is easy to prepare ...

See White Fish with Tomato and Olive Salsa on Key Ingredient.

Not everyone in my house likes fish. Big surprise there right... it seems that there is always someone who doesn't like something but fish is actually one of the things that quite a few people don't like.

I make it every week anyway. I never tell the little ones it's fish. We call salmon pink chicken and I usually call white fish chicken. It's funny because my 7 year old always asks me if he has to be careful for bones in this kind of chicken. I plan on letting him know very soon that he eats fish. I just wanted him to get used to the food before he found out what it actually is.

Last night I made a new fish recipe that everyone really liked. My husband thought it was great which is a miracle and thrilled me to no end. None of the kids even complained. Well, OK, I cannot tell a lie. A few of them were not too thrilled with the collard greens but the fish they liked.

Frantic Holiday Eating

2009-11-16T08:19:00.000-08:00

The countdown to holiday eating has begun. We are only days away from eating out big Thanksgiving feasts which leads right into holiday baking, holiday parties and an endless supply of food.

What's a girl to do? You want to be healthy. You don't want to gain weight but you wait all year for those special cookies and your grandma's famous dessert. What would the holidays be without all those special foods you ask yourself.

Trust me, I've been there more times than I would like to admit. I've gone through the holidays gorging on every bit of food on the table until I was so full I felt sick. I've also gone through the holidays on a strict diet, refusing to eat anything that might make me gain weight. Neither of these plans has worked for me and I'm guessing that I am not alone.

As much as we would like to think of food as pure fuel for our bodies there is no denying that food holds a special place in our hearts. Just the smell of something baking in the oven can bring us back to a happier place let alone that first delicious bite. Do we really want to deprive ourselves of that warm fuzzy feeling? Well there must be a way to have our cake and eat it too.

Here are my top tips for getting through the holidays without depriving yourself or gorging yourself.

1. Don't be perfect- Look, I know we all want to be perfect but trust me, there is no such thing so I am giving you permission to let perfectionism go this holiday. Aim for 90-10, 80-20, or even 75-25. Make the majority of your meals healthy so when you are at your holiday party you can enjoy your favorite dessert without the guilt.

2. Hydrate yourself- When the weather turns cold and we stoke up our furnaces the air becomes dry and we naturally become a bit dehydrated. The irony is that when it is cold we don't really feel like drinking big glasses of cold water. Often we confuse hunger for thirst so by making sure you are getting enough fluids you will automatically cut down on the amount of food you eat.

Try drinking your water room temperature. It is better for you anyway and won't give you that chill. Try warm water with some lemon or a new herbal tea. Add lemon, lime, orange or cucumber to your water for an interesting twist. Just remember to stay away from soft drinks and caffeinated beverages. These don't hydrate and in fact can deplete the body of hydration.

3. Do a Swap- I used to make this sweet potato side dish that was to die for! I mean...yum. Well, it was loaded with sugar and fat and I just don't want to go there anymore. I would rather save my splurge for a decadent dessert so now I make a lighter dish with agave for a sweetener and a bit of olive oil. It tastes delicious and I can feel good about eating it. Look at your menu and see where you can make small changes to make it a bit healthier.

4. Plan, Plan, Plan- We've all heard the saying, "fail to plan, plan to fail." Take a moment to look at your calendar and figure out some easy meals you can make that will nourish you without stressing you out. Don't be caught staring into the refrigerator wondering what to eat, only to grab something junky that won't even give you any satisfaction.

5. Slow Down and Enjoy Your Food- So many of us tend to wolf down our food barely even tasting it. If you are going to wait all year for your favorite food, don't you think you should take the time to truly savor it? By slowing down and experiencing all of the flavors the dish has to offer you will not only bring yourself some much needed joy but chances are you will be satisfied with a lot less of it too.

5. Take Care of Yourself- Last but certainly not least, in fact, this is probably the most important thing you can do. One of the most powerful things I have learned since becoming a holistic coach is that when we take impeccable care of ourselves we are less interested in filling up with food. When we are constantly on the go, stretched thin, stressed and tired, we turn to food to make us feel better, to calm us, to give us a little bit of joy. But when we learn to fill our lives with gratitude, joy, passion and excitement, we realize that there isn't a food out there that can measure up to that.

I know the holidays can be stressful. This year I invite you to carve out little bits of "me time." Go for a walk in nature and collect pine cones to put in a bowl on your table. Put on your favorite holiday music and take a candle-lit bath, sneak off to the movies all by yourself and enjoy every minute of it. Find something that makes you smile and makes you happy and just do it! You will be surprised how much more you will enjoy this holiday season and how much less you will be inclined to eat.

I would love to hear your thoughts on this. What's one thing you will do differently this year to make your holiday season even better?

Now What?

2009-11-07T16:01:00.000-08:00

I know you are wondering what the heck you are supposed to do with all that chili I gave you the recipe for. That recipe makes a big pot of chili and even I can't get my whole family to eat it all. So, we make chili-mac. Just boil up some noodles and mix it in and you have dinner number 2. That's how I do it. Nice and easy.

Family Favorite Chili

2009-11-04T15:21:00.000-08:00

Growing up in the restaurant business, one thing I learned really early on is that people like different things. What one person raves about another will be repulsed by. One of my dad's favorite sayings was, "You can't please all of the people all of the time." Oh how true that statement is. I have brought that saying along with me in my family kitchen.

It is not often that all seven people in my family actually all like something I make. It is inevitable that someone will complain about something. They don't like the onions, they don't like peanut butter, they don't like broccoli. I am sure you all know what I am talking about.

Well guess what? This chili recipe is loved by all! Little kids, big kids, the dad that acts like a kid. They all love this chili. Me too. And better still, it is made in the crockpot which makes it so easy! I hope you enjoy one of our favorites...but if you don't, my feelings won't be hurt. :o)

Family Favorite Chili

3 lbs organic ground beef

4 teaspoons chili powder

2 teaspoons garlic powder

2 teaspoons cumin

1 teaspoons smoked paprika

2 large onions chopped
2 large red peppers chopped

3 cans black beans (or assorted beans)

3 cans chili style tomatoes

1 can tomato paste

2 chipolte peppers from a can, chopped (for light spice. Add more if you like it spicy)

2 teaspoons sugar

Salt and pepper

1. Brown the ground beef in a skillet. Drain. Season with salt and pepper.

2. Add to the bottom of a 5 quart crock pot. Sprinkle the chili powder, garlic powder, cumin, and smoked paprika over the beef.

3. Add the chopped onions and peppers.

4. Put the beans in a colander, rinse well and drain. Add them to the pot. Add the tomatoes with their juice, the tomato paste, and the chipolte peppers. Sprinkle the sugar over the tomatoes.

5. Cover and cook on low for 8 to 10 hours.

Serve with a fresh salad and some cornbread for a delicious meal.

A Happy Life

2009-11-04T12:25:00.000-08:00

A happy life is just a string of happy moments. But most people don't allow the happy moment, because they're so busy trying to get a happy life.
--- Abraham

I used to have this idea that someday I would be happy. Someday when my life was perfect I would finally have this ideal life and I would be happy. I would be the perfect size, my kids would be the perfect age, my house would look like a model home in a magazine, I would be travelling to exotic places, I would have free time to spend just as I wished and then...I would FINALLY be happy.

I tried to make it happen. I started taking all kinds of workshops and educational programs looking for the key to find my happiness. Each of them brought me something special and for a short time I would feel like I found my answer. Inevitably, something would go wrong in my life and I would be thrown for a loop. All my hard work was for nothing, I would never truly be happy!

This year I turned 40. Yep, the big 4-0. And guess what. Something changed in me. I have been having these moments of clarity I guess you can call them. They are like little flashes of reality and it seems my eyes have opened up to see what I couldn't see before. I have realized that there really is no final happy destination. It is what you make of everyday that determines how happy you are. I can determine how happy I am whether the weather is warm or cold, the house is clean or messy, the work is done or not. It is truly up to me.

So what have I been doing to make that process a bit easier? I've been bringing moments of joy into my day as much as possible. Nothing drastic. Nothing that can't be easily added into my day. It doesn't take a lot to make the changes. Here are my top 5 happiness helpers.

1. Creating the Soundtrack of My Life- I have been really using music to create my mood lately. I have been listening to calming and uplifting music in the mornings while I am getting the kids off to school. It really helps me start the day off feeling grounded and peaceful and I have noticed a difference in the kids' behavior as well. Some favorites are So Much Magnificence by Miten and Deva Premal, Have I told You Lately by Rod Stewart and Into the Mystic by Van Morrison.

I have also been taking mid-day dance breaks. I go to You Tube and search a favorite song, crank up the computer and start boogieing. It takes just minutes and really lifts my spirits and gives me a second wind.

Dinner has been amped up with the addition of music too. I get the kids dancing around the kitchen with me while I prepare the food and we have lots of fun. One warning, don't get too wrapped up in the dancing, you might burn your food...trust me, I speak from experience. :o)

2. Gratitude, Gratitude, Gratitude- I can't say enough about taking the time to stop and think about what you have instead of what you don't have. It changes your entire perspective and gives you a warm fuzzy feeling inside. In the beginning I had the hardest time with this, I was so negative that I often couldn't find anything to be that grateful for. I had to come up with basic things like, "I am breathing. I can walk. I can see. The sun is shining." It didn't take long for me to get with the groove and now I find gratitude in just about everything these days.

3. Picking Media Wisely- I haven't watched the news in years. I decided a long time ago that I wasn't being served by the negative messages and fear inducing hype that goes on in most newscasts. It is amazing but I have managed to survive and know enough about what is going on to carry on intelligent conversations. I just recently learned of a magazine called The Week from a fellow IIN student. It is a weekly news magazine that reports with a positive spin. I am going to get my free 4 issues and check it out.

4. It's Tea Time- My grandmother is from Australia and in Australia you drink tea. You drink tea all day it seems. When I headed down under as a teenager I couldn't appreciate the ritual of taking time off for a cup of tea but now that I am, ahem, "older", I get it.

In this instance it really isn't about the tea. It's more about ritual of taking the little break in my day. I spend about 10 to 15 minutes just relaxing and enjoying my tea. If you're not into tea then find something else that can give you that warm happy feeling and feeds your body. That is good stuff.

5. Stay Connected- In this day and age it seems we are all so busy that it can be easy to go through life without really connecting to the people we love. We give a quick kiss goodbye as we head out the door and say our "I love you's" when we hang up the phone but without really making an effort to connect on a regular basis we can easily lose touch.

Our family likes to play dinner games while we eat. It's a fun way to spend our time together and we all have a little laugh at the same time. I also make an effort to spend time with the kids when they get home from school to see how their day went.

My husband and I usually go out twice a month on a date. Sometimes we go to dinner, to the movies, or even to the bookstore. Occasionally we will listen to some live music. The nights where we end up sitting around and talking are the best dates. We end up feeling like we did when we first met and we really feel connected.

What kinds of things do you do to make your days a little happier?

Meatless Monday!

2009-10-27T11:21:00.000-07:00

Have you heard about this Meatless Monday movement that is going on? I think it is pretty cool. Basically they are saying that by removing meat from our menu for one day a week we will be cutting our consumption by 15%. By doing this we can improve our health and the health of our planet. You can find out more about it at their website or check out the video below.

I like this idea and decided to commit to doing it. My first attempt at feeding my children a meatless meal went over great. I took a recipe that I have for pasta fagoli and omitted the meat (which I don't usually even put in there) and switched out the chicken broth for some vegetable broth. It was a success. The kids didn't even realize they weren't eating meat. In fact, I am going to do this a few more times before I announce it to them.

Why wouldn't I just tell them you ask. Well, the little guys probably would think it was a great idea. I could show them the video and we could have some fun with it...which is exactly what we will do in a few weeks. The problem is the teenager. Yes, he is a meat eater and will complain incessantly about the lack of meat. I figure if I do it without him realizing it I will have some history to fall back on him when he complains. You know, "I've been doing it for a month now and you haven't complained once." Sneaky I know.

Now, if any of Cody's friends are reading this blog post (you know who you are), you better not let him in on the secret. I will know you did it :o)

Vegan Pasta Fagoli

2 TBL olive oil
2 large garlic cloves, minced
1 large carrot, finely chopped
2 celery stalks, finely chopped
1 small onion, finely chopped
1 14 1/2 oz can diced tomatoes
1 quart vegetable broth
2 cans cannellini beans
1/2 cup small pasta (tubettini or ditalini)
1/2 cup fresh parsley, chopped
salt & pepper
red pepper

Heat the oil in a large heavy pot. Cook the onion, carrot and celery until soft. Add the garlic and cook another minute. Pour in the broth, beans and chopped tomatoes and cook for 5 minutes. Remove a few scoops of the bean mixture and puree or mash. Return to the pot. * Add the pasta, parsley, and seasonings. Cook until the pasta is al dente. Serve in bowls topped with a drizzle of olive oil, some shaved Parmesan cheese and a sprinkling of chopped parsley.

*I use my immersion blender to thicken up the soup instead of taking the beans out and mashing them. It is quick and easy.

Is Time Passing You By?

2009-10-20T22:01:00.000-07:00

Sitting in my office this afternoon I looked out my window at the tree in my front yard. My pumpkin colored wall framed the brilliant orange and red leaves. In the moment that I looked up, my breath was taken away. There was such beauty there with the deep orange and crimson colored leaves. Right here in the middle of the suburbs with the mini vans whizzing by.

The funny thing is that I am sure that tree has been that color for days now and in my rush to get everything done and to be everywhere I need to be, I never “saw” it. It got me thinking about all of the beauty that I’ve been missing as the days speed by in the life of the ever hectic mom.

How many days have gone by where I’ve missed the sparkle of the sun shining through my window for that brief moment in the middle of the day? When was the last time I really listened to the buzzing of the bees as they go about their busy work in my garden? I can’t remember the last time I took time out of my life to just go for a walk in the woods and breathe in the fresh air and admire the beauty of nature.

Then it really hit me. What else had I been missing? The greatest beauty of any mom’s day…the beauty of a child’s smile or their light hearted giggle? Have I truly taken time to savor all of those moments that occur spontaneously throughout the day? Do I give my children single pointed focus when they are speaking to me? Do I genuinely look at them; see them for who they are? How often do I savor my sweet boys, engulf myself in their scent and just be with them in the moment?

I have a 17 year old son who is graduating high school in January. As it seems every wise and “mature” parent will tell you, the time flies by. I can’t believe that he is a young man and no longer wants to cuddle and snuggle with me. I know I have had many beautiful moments with him and all of my boys and I want more. I don’t want to miss them.

As a mom of five boys I am acutely aware of how busy life can be and how much there is to get done in one day. I am deciding today to schedule in cuddle time, snuggle time and lovin’ time with my boys just as I do dentist appointments and grocery shopping. I am committing to practice giving my children my undivided attention. No more reading my email while they are talking to me or doing something else while they are trying to tell me a story.

I invite you to join me in this experiment to see how differently your days play out. I am willing to bet that not only will it bring you joy and happiness but it will affect your children in a powerful way. They will not only feel the love that you have for them but they will be learning how to be in the moment themselves.

As I sat here typing, my youngest son Aidan just came up to me and climbed into my lap. I immediately stopped what I was doing, wrapped my arms around him and began the automatic mommy rock. In that moment, I was overcome with the love that is always available for me but that I don’t always take the time to feel. It brought a tear to my eye. In about 60 seconds it was over. He jumped off and ran off to finish his homework. I looked up at that autumn tree and sent it a wave of gratitude for allowing me to see its beauty and the beauty that is all around me.

The Green Monkey

2009-10-13T05:16:00.000-07:00

"Is this green?" asks the 7 year old.
"It kinda looks yellow." replies the 9 year old.
"Nope, it's green. Look at it. It's green." insists the 7 year old.
"Yes it's The Green Monkey!" announces the oh so smart Mama!
"The Green what? I'm gonna try it." says the 7 year old... "This is AMAZING Liam! You HAVE to try it!"
A triumphant smile comes over the Mama's face. What a great way to start the day!

The Green Monkey arrived one morning when I was making the usual peanut butter and banana smoothie that my kids enjoy. I decided to add a bit of spinach to it and sneak some vitamins and minerals in. I started with just a bit...no need to freak 'em out too much. Once they were on board with the green color I added more and more and now it is a nice, rich green color.

Give it a try and let me know how it goes!

The Green Monkey
1 banana
1 Tbl natural peanut butter
1 Tbl ground flax seed
milk of choice (I use rice milk or almond milk)

Add everything into the blender and blend away. Add as much or as little milk to get the desired consistency. You can double it or triple it to feed more little ones (or big ones).

Breakfast When You're Not a Morning Person

2009-10-09T12:49:00.000-07:00

I confess! I am not a morning person. I don't jump out of bed with a smile on my face and head off on my merry way. My mom is like that...it always drove me crazy when I was a kid. Of course now that I am a mom, I am sure I seem that way to my children because I make a special point to be as happy and loving as I can as they awake. I want their day to start off great.

But the truth is, it takes me about 30 minutes and sometimes even an hour to get myself moving. Now this is not the best scenario for a mom of hungry boys! They want food! What's a mom to do?

Here are some things I do to make it a bit easier for me to give my kids healthy breakfasts while I am sleep walking:

1. Hard boiled eggs are my friend- Each Monday as I am unpacking my groceries I boil up a big pot of eggs. This way all I have to do is peel them and hand them out. Add a piece of fruit and they are good to go.

2. I cook more than I need- When I make oatmeal I make a double or even triple batch. I add my chopped fruit, dried fruit, nuts, and cinnamon while I am cooking it. It keeps in the refrigerator so all I have to do is heat it up, add some ground flax seed and viola, a warm and hearty breakfast. I do this with other warm cereals like brown rice cereal or quinoa flake cereal too.

3. I keep bananas in my freezer- I slice them up, throw them in a ziploc and freeze them. This makes it so easy to make smoothies in the morning. I don't have cut anything and I don't have to add ice. I just throw the stuff in the blender, flip the switch and breakfast is served.

4. I buy it ready to go- I used to only buy whole flax seeds and grind them to order everytime I used them. That got old so when I saw a bag of ground flax seed I decided to try it out. Now I know that it may lose some of its potency because it is pre-ground but I also know that it is better than no flax seed so I compromise.

5. I made granola in the crockpot- It was so easy to do and I have a big bag of it ready to go. It can be sprinkled over yogurt (I buy the coconut milk yogurt. It's dairy free), or sliced bananas. You can find the recipe for it here.

So there you go. Breakfast for the morning brain dead. What kinds of things do you eat for breakfast? If they're fast and easy, hook me up!

Ginger, Glorious Ginger!

2009-09-25T10:56:00.000-07:00

The first time I tasted ginger I have to admit, it was a bit of an assault on my palate. It was too strong and I was not a fan. When a recipe asked for ginger I would add half the amount and it was always perfect for me. Over the years I have become less sensitive to it and now I enjoy it in many dishes.

Having a history of digestive issues, I have heard so many times that ginger is great to ease stomach discomfort but I could never bring myself to actually drink ginger tea. I even went so far as buying the tea but never actually made a cup. Until last night!

I was having a severe bout of heartburn. I was lying on the couch, propped up to try and ease the pain. It wasn't working. I decided that I was desperate so I headed into the kitchen and found my little ginger tea bag from Yogi Tea and brewed up a cup.

Oh the gloriousness of it! I felt my pain melt away as I took the first sip. I almost couldn't believe it! I continued to drink it and I felt amazing in no time. What an incredible find! Never mind that I've known about it for years and never tried it! OK, some of us are slower than others. Don't make the same mistake as I did. Don't be afraid! It wont hurt you and it may even help you.

So what's up with ginger you ask? Well let me tell you a little about it. Ginger is actually a rhizome that grows under the ground. The typical ginger found in the grocery store has a yellow flesh with a brown skin. It is used in Asian dishes and many fruit and veggie dishes.

As mentioned, it is well known for its ability to soothe the gastrointestinal tract. It promotes the elimination of gas and relaxes and soothes the intestinal tract. Scientific studies have proven ginger to be more effective than pharmaceuticals for motion sickness and the nausea and vomitting associated with morning sickness.

Ginger is high in antioxidants which help prevent cancer. It also contains substances that are anti-inflamatory which explains the relief people with arthritis get when they consume ginger regularly. It is also known for other amazing feats like protecting against colorectal cancer, inducing cell death in ovarian cancer cells, and boosting immunity. Wow, it's really a superfood!

It really is best to buy fresh ginger because it has the highest levels of all those good things like antioxidants and anti-inflammatory substances. You can find it in the produce section of the grocery store year round. Look for ginger that is firm, smooth and free of mold. Young ginger has a thin skin that doesn't need to be peeled but is not as commonly found. Mature ginger has a thicker skin that needs to be peeled. Both can be stored in the refrigerator unpeeled for three weeks or up to six months in the freezer.

Ginger can be added to so many foods for a different little zip. Try making a ginger lemonade, or adding a bit to pureed sweet potatoes or squash. Making your own terriyaki sauce with fresh ginger is delicious and of course you can make some tea and soothe your tummy too! You might even want to try this recipe for ginger drink. It is a pretty strong drink so experiment with it. Add some fruit juice or some club soda for a delightful spritzer. You can even add a little to your favorite tea for an exciting drink that will warm you up.

So have fun with trying out some ginger in your kitchen. Let me know how it goes.

Gluten Free Zucchini Bread

2009-09-13T11:28:00.000-07:00

Pamela's Tried & Tested Zucchini Bread

Yield: one 8 x4 loaf

The kids LOVED it!

2 cups Pamela's Ultimate Baking & Pancake Mix

2 tsp cinnamon

1 tsp salt

1/4 tsp nutmeg

2 cups grated zucchini, blossom end removed

2 tsp grated lemon zest (optional)

1/4 cup oil

2 eggs

1/2 cup brown sugar, packed

1/2 cup white sugar

1 teaspoon vanilla

1/2 cup walnuts or pecans, chopped (optional)

Whisk together Pamela's Ultimate Baking & Pancake Mix, cinnamon, salt, and nutmeg.

In a separate bowl, beat together eggs, oil, and sugar for one minute on medium. Stir in vanilla.

Stir wet ingredients into dry ingredients to form a batter. Fold in grated zucchini (along with optional lemon zest and chopped nuts)

NOTE: Baked zucchini loaf will be moist. You can lessen moisture by squeezing grated zucchini in paper towels to absorb some of the water before mixing into the batter.

Turn into greased loaf pan (8x4) and bake in a preheated 350° oven for 55 to 60 minutes or until a toothpick inserted in the center comes out clean. Let loaf cool in the pan for 5 minutes before removing to cool on a wire rack.

Variation: For muffins, fill greased or paper-lined muffin tins 2/3 full and bake in 350° oven for 30 to 35 minutes.

Back to School- Recipe

2009-08-26T08:56:00.000-07:00

Waking up this morning felt a little different. It was back to the hustle and bustle of school time. Everybody up and Adam...starting with Cody at 6am, then Devin at 6:30 and finally Liam and Aidan at 7:00. Getting dressed, backpacks, breakfast, lunches...it's back to the routine. There is always a bit of excitement and a bit of sadness to see them go.

There is something a little different about this year's back to school routine. This year my son Liam will be bringing dairy free and gluten free lunches to school with him. He has been having some problems with his immunity and because food sensitivities can really wreak havoc on the immune system I, along with my doctor, have decided that this is a good idea.

He has already been off of dairy for the summer so we've gotten used to life without ice cream and cheese. Now adding in the gluten has been a bit more of a challenge so we've had some starts and stops along the way but it is a learning process for the entire household.

Today I sent the kids off to school with leftover Asian noodles (Gluten free) with chicken, veggies, and a gluten free peanut sauce. I added some raw veggies, a piece of fruit, some toasted chipotle sesame seeds and gluten free zucchini bread I made at midnight last night. This is my second time making it and the kids love it!

I got the recipe off the website Pamela's Products. I picked up their gluten free baking mix at Whole Foods and this seemed like a good recipe to try. I am not lying when I tell you that you can not tell that there is no gluten in it. It is delicious! I think next time I will try making muffins to make it easier to send in the lunch.

Pamela's Tried & Tested Zucchini Bread
Yield: one 8 x4 loaf

2 cups Pamela's Ultimate Baking & Pancake Mix
2 tsp cinnamon
1 tsp salt
1/4 tsp nutmeg
2 cups grated zucchini, blossom end removed
2 tsp grated lemon zest (optional)
1/4 cup oil
2 eggs
1/2 cup brown sugar, packed
1/2 cup white sugar
1 teaspoon vanilla
1/2 cup walnuts or pecans, chopped (optional)

Whisk together Pamela's Ultimate Baking & Pancake Mix, cinnamon, salt, and nutmeg.
In a separate bowl, beat together eggs, oil, and sugar for one minute on medium. Stir in vanilla.
Stir wet ingredients into dry ingredients to form a batter. Fold in grated zucchini (along with optional lemon zest and chopped nuts)

NOTE: Baked zucchini loaf will be moist. You can lessen moisture by squeezing grated zucchini in paper towels to absorb some of the water before mixing into the batter.

Variation: For muffins, fill greased or paper-lined muffin tins 2/3 full and bake in 350° oven for 30 to 35 minutes.

Itsy Bitsy Yummy Pockets

2009-08-18T07:16:00.000-07:00

I made these for the kids for breakfast today. I think it would be a great addition to the lunchbox as well or as an after school snack. I made some different variations and I personally loved the peanut butter and banana. Get creative and try them out and let me know what you think.

Mochi is a traditional Japanese food made from sweet rice. It is steamed and then pounded. When it bakes it puffs up. It is non-dairy and wheat-free. I purchased an organic brown rice product I found at Whole Foods. It came in a flat square and I cut it into 1" squares before baking.

Itsy Bitsy Blueberry Pocket

1 pkg. Raisin & cinnamon Mochi

Blueberries & Honey

Natural Peanut Butter & Banana

Kiwi & Pineapple

Anything you like

Cut the mochi into 1" squares, place on a cookie sheet and bake at 450 degrees for 8-10 minutes. Allow to cool for 1 minute.

Cut a slit into the mochi square and stuff with with your choice of ingredients. You can drizzle it with honey to finish it off.

Don't Like Broccoli? Try this!

2009-08-12T20:55:00.000-07:00

I made this for dinner tonight and my husband, who literally gags on broccoli, ate it and said, "wow, that's not bad." I can't ask for anything more than that!

I got the recipe from Cat Cora's book Cooking from the Hip. I made the vegetarian version with the olive oil dressing option. I used agave instead of sugar. I was a little worried about the curry thinking it might be overwhelming but honestly it didn't even have a curry flavor so you might want to taste it and add a bit more if you like that sort of thing. Here is the recipe:

Curried Broccoli Salad

2 Tbl kosher salt (I used Celtic)

2 lbs broccoli florets (from about 3 bunches broccoli)

1 cup chopped, toasted pecans

1 cup raisins (you're supposed to use currants but I didn't have any)

1/2 cup hulled sunflower seeds

1 medium red onion, finely chopped

Fill a large pot of water and put it over high heat to boil. Fill a large bowl or your sink with ice and cold water.

When the water boils, add the salt and the broccoli. Cook for 1 to 2 minutes, or until the broccoli is bright green and still somewhat firm, barely tender enough to pierce with a knife. Use a long-handled strainer or tongs to transfer the broccoli to the ice-water bath. After 2 to 3 minutes, remove the broccoli from the ice water and place in a colander to drain. Line a bowl with paper towels, transfer the broccoli to the bowl, and set aside to drain.

Chop the broccoli coarsely. Place in a large serving bowl with the pecans, raisins, sunflower seeds, and red onion.

Dressing
1/4 cup plus 2 Tbl rice wine vinegar
1 1/2 Tbl sugar (I used 1 Tbl agave)
2 tsp Madras curry powder
1/4 tsp kosher salt
Freshly ground black pepper
1/2 cup extra virgin olive oil

In a large bowl, mix the vinegar and the agave together until the sugar is dissolved. Whisk in the curry powder, the salt, and pepper to taste. Continue whisking and very slowly drizzle the olive oil into the vinegar mixture until all the oil is incorporated. Taste and add more salt and pepper, if desired, ten set the dressing aside and prepare the broccoli.

Pour the dressing evenly over the salad, tossing lightly to mix thoroughly. Chill for 1 to 2 hours before serving.

Nature's Sports Drink

2009-08-10T18:18:00.000-07:00

I've always disliked the idea of giving my kids sports drinks with their artificial colors, flavors and God knows what else is in there. Sometimes when they are out playing baseball and football in the blazing sun, I feel like they need a bit more then water though.

I have known about coconut water for a while. When I was eating raw, I used to buy the young coconuts at my local market, chop the top off and add the water to my smoothies or drink it. The kids liked it too. The problem is that it isn't too practical to bring a coconut and big knife to the games so my kids could drink it.

Well, that problem is solved. They have started selling coconut water in single serving containers, like a juice box. There are several different brands and they even have some flavors like pineapple, acai, peach mango and more. I bought mine at Whole Foods and the kids really liked it. So do I.

So what is so great about coconut water? Well, first of all it is natural, it comes straight from the coconut. No high fructose corn syrup, no sugar, no colorings, flavorings, or chemicals. That alone is something you don't hear much about when it comes to sweet drinks.

Secondly, coconut water is amazing stuff. It is similar to plasma and in WWII it was given to soldiers intravenously when supplies of plasma were low. It has more electrolytes then the sports drinks that are out on the market and has 15 times more potassium. In fact it has more potassium than two bananas. Potassium is essential for the body's growth and heart function. It helps kidneys function normally and helps keep a normal water balance between the cells and body fluids among other things. It is high in vitamin C, low in sodium and even has a bit of fat to slow down the metabolism of sugar. It also contains lauric acid which is used to heal the digestive tract.

So instead of reaching for those neon colored, artificially flavored sports drinks, try a little box of nature's sports drink. Let me know what you think.

Crabby Patties

2009-07-21T15:24:00.000-07:00

The kids love Sponge Bob. They don't all love eating fish though. My 8 year old Liam loves fish and has been asking for it so I thought I would give these Salmon Patties a try. OK I know they aren't crabby patties but the kids got a kick out of the name so I figure it's close enough. My 7 year old Aidan said, "Are these really crabby patties?!" :o)

I got the recipe from Whole Foods but I instead of using salmon fillets I used canned wild salmon. Here is the recipe

Salmon Patties

3 Tbl olive oil

3 cans wild salmon (about 16 oz)

Salt & ground black pepper to taste

2 zucchini (about 1 pound), finely grated and squeezed firmly to remove excess water

1 tbl Organic Dijon Mustard

1 egg, beaten

3/4 cup Plain Bread Crumbs

Lemon wedges

Break the salmon into small flakes in a bowl. Add zucchini, mustard, egg and 1/4 teaspoon pepper and toss gently to combine. Form salmon mixture into 16 (3-inch) patties, coating each lightly in breadcrumbs. Heat oil in large skillet over medium heat. Cook half the patties, flipping once, until deep golden brown and cooked through, 6 to 7 minutes total. Transfer to a paper towel-lined plate and season with salt; repeat process with remaining patties. Serve salmon cakes hot, with lemon wedges on the side.

P.S. Out of 4 kids 1 loved, 1 liked, 1 thought it was OK, and 1 didn't like it at all. That's pretty normal around here!

Is it Wierd to Eat Soup in the Summer?

2009-07-16T11:11:00.000-07:00

Normally I would say yes. It just doesn't seem right to dig into a steaming hot bowl of soup in the middle of summer. I like to save that for fall nights when I am bundled up in my sleeping bag watching my kids play soccer or football.

Wait, I know it is summer but I was sitting outside bundled up in my sleeping bag on TUESDAY watching my kids play baseball. It was freezing. I wasn't the only one out there with blankets in case you are wondering. It really was cold out.

So yesterday I had a hankering for some soup. I went to my favorite old stand by, Pasta Fagoli. I decided to change it up a bit by adding some escarole. It was delicious.

So if it is chilly where you live right now, give this soup a try. If not, save it for fall. Here is the recipe:

Pasta E Fagoli
2 TBL olive oil
3 large garlic cloves, minced
2 celery stalks, finely chopped
2 large carrots, finely chopped
1 small onion, finely chopped
1 can chopped tomatoes
2 quarts chicken broth
2 cans cannellini beans
1/2 cup small pasta like tubettini or ditalini
1/2 bunch escarole
salt and pepper
parmesan cheese

Heat the oil in a large pot. Cook the onion, carrot and celery until soft. Add the garlic and cook another minute.
Pour in the broth, beans and chopped tomatoes and cook for five minutes.
Use an immersion blender to mash up some of the beans to thicken the soup. If you don't have an immersion blender you can remove a few scoops of the bean mixture and puree or mash.
Add the pasta and cook until al dente.
Add the escarole and salt and pepper. Turn off the heat. The escarole will wilt quickly.
Serve with parmesan cheese

Eating on the Run

2009-07-06T13:14:00.001-07:00

So far my summer has been flying by quickly because of all the things we have going on. Keeping my family fed on the run has been a real challenge. Here are some quick tips that might help you out during your busy times.

Cook Once, Eat Twice

When we get our grill going we cook up loads of food. We double or sometimes even triple our chicken, fish, or other meat. We use the extras to throw in salads and wraps. We also make quesadillas, tacos, or fajitas with it. I also cook up a large pot of pasta or rice as a base for easy side dishes or light main dishes.

Cut Once, Eat Twice

Same goes for chopping. When I start cutting up veggies for dinner, I keep on cutting so I have extras to add into pasta dishes, salads, or those yummy fajitas. When it is easily accessible, it is more likely we will eat it.

Take Advantage of Mother Nature

There are so many quick and easy snacks that we can just grab and go. I make sure to stock up on a variety of fruits and veggies that don't need too much preparation. A quick wash and maybe a rough chop and we are out the door.

Be Ready For a Snack Attack

Having portion sized snacks read to go makes it easy to pack and run. I like to make up a trail mix and divide it up into serving sizes. I love adding Goji Berries and Inca Berries for a Superfood boost. I also bring along small containers of hummus to dip our veggies in. I love the garlic flavored hummus I get at Costco. Yum!

Got any fast and easy tips you would like to share?

Tea Mixology

2009-06-12T07:49:00.000-07:00

Warm weather has finally hit the Chicagoland area and I am just thrilled. As the temperature goes up so does my thirst. For the most part I drink water, and lots of it. I do like to add some tea to my life for a little added interest and in the winter I like it warm but in the summer I like it iced.

The problem for me is that iced tea has caffeine and I am pretty sensitive to caffeine so I try to steer clear of it or limit myself to one glass otherwise I am bouncing off the walls. I was never a fan of herbal teas but I have been experimenting with different flavors and different brands trying to find ones I like.

For the warmer weather I enjoy the fruity tasting teas. They have a nice light flavor and a mild sweetness that makes me happy. I have recently been mixing flavors to add another dimension and it is so fun! I mixed the Raspberry Zinger with the Acai Mango Zinger for a wonderful tasting tea. I also made a batch with a couple of black tea bags to add another layer. Fun!

There are so many great brands and great flavors to explore. I love the Yogi brand teas. I find mine at my local Whole Foods. Another great brand of tea is Harney & Sons. Their teas have a rich, full bodied taste and there are lots of flavors to explore. I've only found their tea in a local restaurant and Midway Airport of all places but you can buy it online from their website.

So get out and enjoy the warm weather and be sure to bring along plenty of fresh water and some yummy iced herbal tea. Have fun with it and mix away. Go crazy, you never know what you will come up with. Be sure to let me know if you invent something delicious.

You Can Have It!

2009-06-09T11:54:00.000-07:00

Event: You Can Have it! Teleseminar
Location: On the phone in the comfort of your home
Date: Wednesday, June 10th
Start Time: 7:00pm CST
Press: Chicago Examiner Article

Are you walking through life unconsciously, feeling as if you aren't living the life of your dreams?

Do you feel like you don't know how to go about making changes because you don't even know what it is you truly want?

What would it feel like to get in touch with what it is you truly desire and then to see that vision realized?

Join me for this guided introspection that will help you uncover your deepest vision for your life and give you the momentum you need to see it through. This work is offered twice a year, once in January and once in June. Don't wait 6 months for another opportunity.

This free workshop is being offered as a teleseminar. Call in from a quiet location where you will not be disturbed. Have a paper and pen ready.

Phone Number 218.338.2626
Access Code: 239594

5 Minute Lunch

2009-06-03T05:32:00.001-07:00

I was looking for a fast and easy salad I could make for lunch and I came up with this recipe. It was really delicious and I enjoyed every mouthful!

Spinach Raspberry Salad
Spinach Leaves
Canned Wild Salmon
Pecans, Chopped
Red Onions, sliced
Feta Cheese Crumbles
Raspberries

Dressing- I combined a pomegranate vinegar with olive oil, salt, pepper and fresh minced garlic. You could use a raspberry vinegar too.

Kiwi Love

2009-05-11T12:58:00.000-07:00

Kiwi is a fantastic fruit to enjoy during the fresh days of spring. The vibrant green flesh practically screams spring. Kiwi is originally from China where it was known as the Chinese Gooseberry. It was introduced to New Zealand around 1906 where it picked up its current name. Today, California actually provides 95% of the US supply of kiwi.

What's So Good About a Kiwi?

They are loaded with Vitamin C and also offer folate, potassium, fiber, carotenoids, polyphenols, chlorophyll, glutathione, and pectin. They even contain Vitamin E which is usually found in nuts and oils. Another great thing about the kiwi is that it is low on the glycemic index.

How to Find the Perfect Kiwi

There are several different types of kiwi including gold kiwis, and baby kiwis. The most common variety is the Hayward which has the classic brown fuzzy skin covering the green flesh. When shopping for kiwis look for plump fruits that yield slightly to the touch. Avoid fruits that are shriveled, moldy or have soft spots.

If your kiwifruits aren't quite ripe yet, you can leave them at room temperature for a few days before eating. If you simply can't wait that long you can put them in a paper bag with an apple or a banana and that will speed up the ripening process.

Kiwi in the Kitchen

Believe it or not, you can eat the skin of a kiwi. Simply rub off the fuzz and dig it. Like most fruits and vegetables there are a lot of nutrients to be found in the skin. You can of course peel the kiwi as well. When I first started getting kiwis I used to dread having to peel them. It seemed to take so long and with 5 boys I had a lot of kiwis to peel. And the I found the secret to peeling a kiwi. It is so simple and it changed my life.

Cut off both ends of the fruit
Take a spoon and insert into the fruit along the edge of the skin with the curve following the natural curve of the spoon. The back of the spoon with be facing the outside of the fruit.
Glide the spoon along the edge of the skin all the way around the fruit until the flesh is free from the skin.
Pop out the flesh and enjoy.

How to Add Kiwis to Your Diet

Add some chopped kiwi to your salad
Throw into your smoothie.
Mix into a fruit salad
Use in a tuna or chicken salad in place of grapes
Add to salsa

Grocery Shopping Just Got Easier!

2009-04-23T16:20:00.001-07:00

Have you ever stood in the aisle looking at all the products, trying to decipher the ingredient lists and the nutritional information only to throw up your hands and grab the item with the prettiest package?

I know how you feel. Just recently I was at a new store looking for some whole grain bread. I had about four different loaves all lined up trying to figure out which one to buy. They all had different pluses and minuses and I found myself getting pretty frustrated. AND I'M A HEALTH COACH!

Luckily for us David Katz, a nationally recognized authority on nutrition has come to our rescue. He got together with a team of nutrition and medical experts from leading universities and health organizations to create an algorithm that scores food based on its nutritional value.

The scores will be found on the price tag that is posted on the shelf in the grocery store. It will be easy to use because items will have a score of 1 thru 100. The higher the number, the better choice it is.

The thing that makes this scoring system different is that it is independent. It has been funded by Griffin Hospital without any funding from manufacturers or anyone interested in promoting their product. It also takes 30 different nutrients and nutritional factors into account so it is giving a very accurate representation. Here is a list of some of them:

Fiber
Folate
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin B12
Vitamin B6
Potassium
Calcium
Zinc
Omega-3 fatty acids
Total bioflavanoids
Total carotenoids
Magnesium
Iron
Saturated fat
Trans fat
Sodium
Sugar
Cholesterol

Right now the scoring system can be found in Price Chopper stores on the east coast and Hy-vee stores in the Midwest. I heard that it was going to be in Mejier stores on Monday, April 27. I actually went into my local Meijer store to inquire about it and I was excited to find out that it is true, it will be available. I made sure to tell them how thrilled I was and that I would be sharing the information with everyone I knew.

I can't wait to go in and check out all the numbers and see where the different brands score. If you have a store that has the NuVal scoring system, I invite you to check it out. If not, you can make it known that you would love to see something like this in your local store. You can also go to the website and sign up to receive updates when new stores are available.

Spring Entertaining

2009-04-07T16:43:00.000-07:00

I was recently invited to a wonderful evening with a group of fellow IIN students. We all got together at my friend Holly's house. She lives on the 58th floor overlooking Lake Michigan. Wow! It was breathtaking.

I wanted to bring a dish to share with everyone and I wanted to keep it healthy. So often the recipes for entertaining can be heavy on the fat, sodium, calories and processed foods. I am not opposed to that kind of thing occasionally but it seems like I am hosting or attending some kind of function every week so I have made it a priority to find things that will taste good without all the junk.

I found this recipe while watching Everyday Italian on the Food Network. I was a bit nervous about it because to be perfectly honest, I don't even like peas and that is the base of the recipe. I decided it was worth a shot so I made it. I am so glad to did. It was really good! It's quick, easy and healthy.

Sun-dried Tomato and Peas on Endive Spears

Prep Time: 10 min Level: Easy Yield: 4 to 6 servings

Ingredients

1 pound frozen peas, thawed
8 ounces sun-dried tomatoes, drained (about 3/4 cup)
2 cloves garlic, chopped
1/4 cup extra-virgin olive oil
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
4 heads endive, ends trimmed and leaves separated

Directions
Combine the peas, sun-dried tomatoes, and garlic in a food processor. Pulse the machine until the peas and tomatoes are finely chopped. Add the olive oil and pulse until the olive oil is incorporated and the mixture is minced but not yet pureed. Transfer to a small bowl and stir in the salt and pepper. Serve as a dip with the endive spears alongside

Michelle's Note:

I scooped the dip into the endive spears and assembled them onto a platter to serve them. It looked really nice.

Spring Has Sprung!

2009-03-17T05:39:00.000-07:00

In my area of the country it is beginning to feel like spring. The weather has warmed up, the sun is out, the birds are chirping and people have begun to emerge from there hibernation in their modern day caves.

The amazing thing about spring is how almost instantly our desires for food change. After a long winter of heavy foods, more meat, and less activity we begin to want to clean out our system and lighten up with salads, fruits and vegetables.

While we have access to a plethora of produce from all over the world, people have begun to get back to their roots and buy local. That means we eat what is in season. The best way to do that is to hit your local farmers market. If you are looking for one in your area check out the Local Harvest website.

It may be a bit early in the season just yet but let's take a look at some of the fruits and vegetables that we are lucky enough to enjoy in the spring season.

Apricots
Artichokes
Asparagus
Arugula
Baby Lettuce Mixes
Blueberries
Boysenberries
Broccoli
Broccoli Raab
Carrots
Celeriac Root
Chard
Cherries
Chives
Collards
Dandelion Greens
Fava Beans
Fennel
Fiddlehead Ferns
Garden Peas
Garlic
Green Onions
Lemons
Loganberries
Mangoes
Morels
Mustard Greens
New Potatoes
Pineapple
Plums
Raspberries
Rhubarb
Snow Peas
Sorrel
Spinach
Turnips
Watercress
Strawberries
Sugar Snap Peas

Kiss Your Diet Goodbye!

2009-03-03T10:17:00.000-08:00

I was walking around the store today browsing in the book aisle. I couldn't help noticing the plethora of diet books that lined the shelves. I myself own some of them. I have tried several diets in my life. Not as many as some people I know but still enough to know that diets don't work.

Think back to your last "diet." I imagine it went something like this...

1. You realize that you put on a few pounds. Your clothes are getting tight or bathing suit season is quickly approaching and you are scared stiff!

2. You hear about the newest diet craze. Low fat, low carbs, cabbage soup, lemonade, whatever catches your eye. You decide that the time has come...BUT you will wait until Monday to start.

3. You research the diet du jour, plan your menu, make your shopping list, and when Monday comes you start with the plan. You are motivated. You are excited. You are going to look good in no time.

4. A few days go by, you have dropped a few pounds and you are loving it! OK, so the diet is a bit difficult. You're hungry or feeling deprived but who cares, you are losing weight! It is totally worth it.

5. After about a week, 2 weeks, or a month your enthusiasm is starting to wane. You get invited to a party and you are faced with a table full of delicious looking food that you have been avoiding like the plague. One little bite won't hurt. You deserve it after all. You've been so good. You've lost some weight so why not reward yourself with a little "treat."

6. You can't help but wonder what the heck happened. It's been about a week since your little reward and you've been eating out of control. Your diet plan has been trashed and you don't even care about it anymore. Life is too short. Food is enjoyable and why shouldn't you live life to the fullest and eat whatever you want right?

This scenario or ones similar are played out every day in this country. We have been brainwashed to believe that the next diet will be "the one" that will save us from ourselves. These authors know more about this then we do after all. And didn't our best friend Suzie have amazing results on diet xyz? It has to work for us.

I say ENOUGH! Enough of the deprivation! Enough with the crazy plans that inevitably throw our bodies out of balance! Enough with feeling like a failure because we can't live without bread! It's not working! Our obesity rates are at an all time high. It was Albert Einstein who said, "Insanity: doing the same thing over and over again and expecting different results" and this couldn't be more true when it comes to the world of dieting.

Join me in kissing our diet days goodbye. Embrace food and enjoy it in its whole and natural form. Eat what feeds your body and also feeds your soul. You will be amazed at the difference this simple change can make.

Can't imagine how to do this? It's best to start where you are and make a change. Decide on one healthy food you can add to your repertoire and head off to the store to pick it up. Experiment with different ways to cook it and when you are feeling comfortable, try something new.

If the whole thing seems overwhelming, contact me today for a free health consultation. Spend an hour doing something good for yourself. You will have the opportunity to zero in on the changes that make sense for you and you will get really clear about your health and wellness goals. How often do you actually get an entire hour to focus on your health?

Roasting up Some Sweetness in Kitchen

2009-02-27T20:16:00.000-08:00

This is a nice way to prepare veggies in the colder months. The slow roasting gives a rich, deep flavor and brings out the natural sweetness in the vegetables. It's a feel good food. It's so easy to do and while there is a long cooking time, you just pop it in the oven, set the timer and walk away. Now that is my kind of cooking.

I made a variation of this the other night for a side dish and it was really good. The kids liked it enough to actually eat it and my husband who HATES sweet potatoes actually ate them! I even chopped up a rutabaga and threw it in and no one was the wiser.

Veggie Bake

Prep Time: 10 minutes
Cooking Time: 40 minutes
Yield: 4-8 servings

Ingredients:
any leftover veggies that need to be used
1 large can chopped tomatoes
1 can chickpeas
3 or 4 large yams, thinly sliced
extra virgin olive oil

Directions:
1. Chop veggies (except yams) and stir-fry in a bit of oil until soft.
2. Add can of tomatoes and drained can of chickpeas.
3. In a casserole or lasagna dish, layer yams then veggie mix (same as if you were making lasagna but use
potatoes as lasagna sheets and veggie mix instead of meat).
4. Finish with a layer of yams, lightly drizzle olive oil on top.
5. Bake for 1/2 hour at 300 degrees. Then take off cover, turn up temperature to 400 degrees for 10
minutes to crisp up the top layer.

Variations:
Add your favorite herbs or spices, like basil, oregano, fennel, cumin, chili pepper, sea salt, etc., when adding tomatoes and peas for an extra kick. For a bit of added texture, add roasted sunflower seeds when adding tomatoes. Veggie Bake keeps great in the refrigerator for a few days.

Move Your Body

2009-02-23T14:10:00.000-08:00

One of the things I am learning to love is exercise. I have not always had the greatest relationship with the many forms of exercise that are out there. Now that I am focusing on not only eating right but also in complete body care, I am searching for ways to get my exercise without feeling like I am torturing myself.

This weekend during class at the Institute for Integrative Nutrition I got a huge lesson on what it takes to get a good workout. We had a trainer come in and work with us for 15 minutes. We were standing up in front of our chairs and let me tell you there wasn't much room. We started jumping around, raising our knees, doing some punching, and getting our butts kicked with some squats.

Let me tell you, at the end of those 15 minutes everyone was sweating. It was so simple. There were only about 5-8 different moves and we just repeated them until the time was up. It doesn't get much easier then that does it?

Later, I was on the plane heading home and I ran across a reader's tip in the Body and Soul magazine. She had a history of struggling with establishing a workout routine. She never felt like she could fit it in. She decided to change her mindset and commit to doing just one minute of sit ups a day. Now on days that she struggles she only does the one minute but on other days she ends up doing 10, 15, or 30 minutes of exercise. Very interesting.

In one day I got my lesson twice. I don't need to go to the gym. I don't need to have the perfect workout DVD. I don't need to complicate my life. I only need to move my body. What a great lesson for all of us. Start small, commit to something, and get moving.

Not Just for the Birds

2009-02-19T08:02:00.000-08:00

Since I have joined the Institute for Integrative Nutrition I have been experimenting with my diet. We are learning about over 100 different dietary theories and most importantly we are learning about bio-individuality. In a nutshell, bio-individuality means that there is no one perfect diet for everyone. One man's food is another man's poison.

The reality of it is that no one can tell me which foods are right for my body. I can read all kinds of things and learn different theories but in the end I need to learn to listen to my body and feed it what it needs.

Over the last week or so I have taken gluten out of my diet. I am staying away from wheat, oats, rye, and barley. I have actually not had much in the way of grains at all except a bit of brown rice here and there.

I am heading out to NY tomorrow and I started wondering what the heck I am going to eat for breakfast while I am there. I have been having a problem with eggs for a while now, can't have gluten grains, just eating fruit isn't enough to keep me going until lunch. Hmmmm, quite the quandary.

I bought a package of millet from the health food store and did a little research. I knew millet was a gluten free grain and that it was in the bird food I used to give my cockatoo but that was about it. What I found out is wonderful!

Millet is actually a seed that has been around for ages and has been used in countries all over the world such as China, India, Greece, Egypt and Africa. It is even mentioned in the Bible. Millet is easily digested and alkaline in the body. It provides serotonin to calm and soothe your moods and helps to hydrate your colon to keep you regular. It is full of nutrients that our bodies need such as magnesium, calcium, maganese, tryptophan, phosphorus, fiber, B vitamins, and antioxidants.

Sounds great right? But what do you do with it?

Millet is as easy to prepare as a pot of rice. It is a good idea to soak the grains over night to release phytic acid that can make it difficult to digest. Simply rinse the millet in a strainer and put into a bowl of water. Let it sit 8-24 hours. I put it out overnight.

Millet absorbs a lot of water so you will typically need 3 cups of water for 1 cup of millet. After soaking you may be able to reduce it to 2 or 2 1/2 cups of water. To cook it, boil the water, add the grains, cover and simmer for 25-30 minutes until all the water is absorbed and it has reached the desired texture. That's it!

Millet can be used in savory dishes like stuffing, soups, and pilafs or it can be sweet like a breakfast porridge or snack bars. I chose to make some millet fruit balls for that I can bring with me to NY. I followed a recipe that I got off the package of millet I purchased but I ended up changing it up quite a bit. They are very versatile so I wrote up a recipe that allows you the freedom to use whatever you like or whatever happens to be in your pantry.

Millet Fruit Balls

2 cups prepared millet

1 cup your choice of chopped nuts. (I used 1/2 cup walnuts and 1/2 cup pecans)

1 cup chopped dried fruit ( I used 1/4 cup apricots, 1/4 cup raisins, and 1/2 cup cranberries)

Grated orange rind from one orange

Agave to taste

Additional finely chopped nuts

Just put everything in a bowl except the additional finely chopped nuts. Stir it all up and then form it into bite sized balls. Roll the balls in the nuts and enjoy. You could use your food processor to mix it up too.

Oh the pain, the sinus pain!

2009-02-09T08:13:00.000-08:00

My husband Ed picked up a little friend this week. It was an ugly little virus that hopped a ride home with him from the office. Throughout the week it worked its evil magic and has given him some annoying gifts. He has had chills, fatigue, congestion, cloudy thinking, sniffles and more.

Now Ed is what I call a sinus guy. I have a UR (upper respiratory)guy, and a stomach guy, but Ed is the sinus guy. Whenever he gets sick it ends up turning into sinusitis.

When I first met him he had the worst sinus problems. He was ALWAYS suffering with his yucky sinusitis! Over the years I have helped him by changing his diet. He was a hard core milk man. He loved his milk and drank a lot of it. He couldn't believe how much better he felt when he drastically cut back on the dairy. He was having less and less infections. Adding more fruits and veggies helped to boost him immune system too. Now he will usually only get sick once or twice in a year as opposed to once or twice each month. I am not kidding, he was sick all the time.

This week his suffering was lingering on a bit so I made a quick stop at the health food store and picked up some eucalyptus essential oil. I heated up a pot of water, added about 5 drops of the oil and had him put a towel over his head like a tent. He sat for 5 minutes breathing in the warm water with the oil. We refreshed the oil a few times by adding more. At the end of it he was covered in sweat but he felt so much better. He only did it once and he was amazed at the relief it brought him.

If you are a sinus sufferer or you have loved ones that may be in need of some help give that a try. Here are a few other things you can do to find relief:

Drink a lot of water and hot herbal teas to thin the mucus and promote drainage.
Eat chicken soup or vegetable soup. Yes, your grandma was right. There are actually studies that show that hot chicken soup promotes sinus drainage.
Eliminate all milk and dairy.
Make a drink of hot lemonade: Combine the juice of 2 freshly squeezed lemons with an equal amount of hot water. Sweeten with maple syrup or agave. You can also add 1/8 teaspoon of cayenne pepper if you can tolerate it. Drink this three times a day.
Look for foods that may be triggering chronic sinus problems: Dairy and wheat are the two most common offenders.

Taking a Breather

2009-02-05T20:35:00.000-08:00

Tonight I headed of to my local Whole Foods for a talk on Balancing Hormones Naturally. He got up and introduced himself and immediately the women began asking questions. He answered a few of them and then smiled and said, "Before we get too far into our minds, let's all take a moment to close our eyes and take a deep breath." So, there we were in Whole Foods with our eyes closed, taking a moment for gratitude and slowing down the chatter in our mind.

So often we speed through life, scheduled to the limit. We have doctors appointments, dentist appointments, shopping, errands, cleaning, cooking, homework, chauffeuring our children to one event after the other, and on and on. Have you ever noticed how easy it is to load up our calendar with every to-do that there is to-do? And have you ever caught yourself in the midst of these high paced days taking a deep breath?

This is our natural response to stress. The body knows it needs to slow down. The body knows that it can't keep up this pace forever. The body know that the best way to release the stress it to slow down the breathing.

When we are in the midst of stressful situations our sympathetic nervous system is stimulated, causing a physical response. Our heart rate goes up, our muscles tense up and our breathing becomes fast and shallow. If we continue to go on in this way, over time we can find ourselves out of balance and physical symptoms can begin to show up.

Breathing is the only bodily function that we do both voluntarily and involuntarily. By choosing to slow down our breath we can stimulate the parasympathetic nervous system which creates relaxation and reverses the effects of the stimulated sympathetic nervous system.

Now look, there are certain ways you "should" breathe to create relaxation for the body and I will dive into that further in a future post but let's be real here. If your body instinctively takes a deep breath when needed, we don't have to worry about getting it right. For now, just try to take some time everyday to take a few breaths. Don't wait for your body to cry out to you. When you're driving in the car, breathe deep and let it out. When you're standing in line at the store, breathe deep and let it out. When your home making dinner, helping the kids with homework, answering the phone, planning who needs to go where and when, and...

just breathe deep and let it out.