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Saturday, December 29, 2012

Nobody Wants a Half Ass Life

Sharing is fun - each person gets a whole experience.  You are experiencing your life in its entire form, and you don't want it to be "half ass." 

You don't get out of bed and say, today I want to feel really lousy and tired and have a rotten day.  So why make choices that will make you feel badly.  Sometimes for only a moment and sometimes for years. 

Currently I'm getting emails on thread connected to an honors society I was put in.  There is a man trying to decide if he wants to spend more money to do graduate work at a better school with a good name or do a cheaper school that no one has heard of, or considers sub par (and I think online).  I vote for the one that makes him feel good about himself.  At the end of the day, sure the name school might open doors but the real obstacle is if he chooses the sub par to save money and then feels badly for the rest of his life - that is far more costly.   He might feel good for a little bit because he saved money but lose out on great connections or even jobs for many years to come. 

Many people do this same thing daily when making their choices with food.  They bargain that this binge will be the last or they will get into healthy habits later.  I'll eat this cheap doughnut today and McDonald's tomorrow and then have to deal with dry or blemished skin, or weight gain, or health problems for years.  Of course a cookie here or there isn't the same as making a choice of school, but if you start thinking of how this bite now might effect the immediate or not so immediate future, you will find making different food choices surprisingly easy.

As the year comes to an end and you start thinking about what you would like for 2013 - Maybe resolve to feel good and make choices that make you feel good.  You are having your whole experience so design it how you would like it to be.  This can be the year you start living the life you've always dreamed.

If you want to begin the year with some direction and know how - I've slashed the price of a session for January.  Go to www.everydaymacro.com and grab a slot while you can. 

2013 - Live Fully and Enjoy it.


Friday, December 28, 2012

Miracles are afoot - Hooray!

The last few days I've been experiencing miracles big and small.  Each life changing in its own way.  Sometimes the miracle is how something comes to you.

I caught the NY bug that was going around and conquered it with Manuka honey and some wellness formula.  I was fine.  Then I either got a similar thing or maybe a relapse, who knows.  I just couldn't shake it, no matter what I tried.  As a last resort to ease the coughing and congestion and feeling blah, I headed to Whole Foods for some super echinacea from Herb Pharm.  In the past, if I take it every couple of hours, I usually feel better quickly.  I just get a lousy taste in my mouth and sometimes an upset stomach so it isn't the first thing I run to.  I also have not had Quantum's cold and flu formula ever fail since I discovered it.

Whole Foods was out of the super echinacea and offered me a different echinacea and goldenseal combo by Gaia.  I thought I would give it a try.  In this formula is barberry root bark.  An herb I knew nothing about - so I looked it up.  What a miraculous find.  Check out http://store.newwayherbs.com/barberry-root-bark--berberis-vulgaris-p19.aspx for some of the uses.  It works for liver, skin, digestive upsets, congestion, lungs and even mood and so much more.  The bottle worked wonderfully well to clear the bug and now I have a little new knowledge to tuck into my toolbox and you do too.

www.everydaymacro.com

Tuesday, December 25, 2012

Drop that D word - and Start Living Your Star Body - Right Now!

--> --> -->Now that you have been stuffed, sugared, and sauced, you might be thinking of the D word.  Only diets are so passe right?  Well, they should be.  That old way of thinking that got someone through a picture opp looking svelt, and had them gaining more than ever right after, is not what you want.  Starve and binge has not worked for anyone, so why sign up for weight watching, when you can have freedom and feel good for life?

Some of my students assume that I've never been fat, or had to diet or purchase clothes in different sizes.  Unfortunately, I've done all of that, and had my fair share of D living, until I finally learned how food works and got committed to feeling good every day,  not just for the special occasions where I didn't want to be embarrassed by extra girth. 

Everyone wants to be an A lister, and you can be looking like one, once you understand how to create balance.  Balance in your diet does not mean the basic four food groups, or trying to create a pyramid.  It means getting realistic of how foods work.  Some foods are naturally slenderizing for everyone.  Take beautiful burdock or prize fighting daikon.  They can dissolve some fat, clear congestion and one can give you a nice boost of energy.  Whole grains are terrific for supporting many of our metabolic needs while sweeping away toxins that cause cellulite with their high fiber content.  All grains are not created equal though, and different body types respond differently to them.  One person will start shedding weight eating mounds of brown rice, and another person will find they can't shed an ounce, even gain a few pounds, until they switch to quinoa or other plantable cereals more appropriate for their physique.

Getting a Hollywood body isn't about living on a plate of rabbit foods.  You can enjoy a cocktail, cookie or cupcake when it's surrounded by balancing elements to what you eat, and a little daily exercise.  (Too much exercise can even backfire sometimes and cause puffiness or a bigger body, so don't start thinking you have to be Hercules if you would rather be Helena.)

The side benefits of dropping D living is that you also get radiant skin, outrageous energy and feel strong, healthy and clear.  Some people experience getting more done, or more ease where there used to be frustration.

Just for January I've slashed the price of a session so you can learn the benefits of maximizing your food, and have that healthy freedom everyone deserves.  Look like an A lister for life!

Sign up right now at everydaymacro.com!

Saturday, December 22, 2012

Last Minute Gifts To Love

Try as you might to be super organized, even the best list maker might need a last minute gift solution -  or maybe the stress of all that shopping has you wishing for some extras to fill your own stocking. 

If you are holding up the holidays solo like I am - then definitely give yourself a few fun treats.

Being beautiful just got easier with LORAC's gorgeous PRO Palette http://www.sephora.com/pro-palette-P374709?skuId=1432384 .  The colors work for everyone and are beautiful on.  I've been having so much fun with this sleek, slender, toss in your bag, essential.  All LORAC's shadows can be used wet or dry so this is a bargain considering it doubles as eyeliner too.  Plus that little mini Behind The Scenes Eye Primer will rock your world.  Everything stays on beautifully until you decide to take it off.


Guys - get to Sephora quickly and ad this to everyone's gift!

I use LORAC because it's not only a line that makes me look great, all of the products work for my super sensitive skin.

Where I go to fill in some other beauty items is  RealPurity.com

To take off the make-up, you want to be gentle and effective.  http://www.realpurity.com/eye-make-up-remover.html is a good way to go.   As many of you know I've been using their deodorant for years.  It's the only one I've found that is natural and works well.



Everyone loves music, movies and more  - so Itunes gift certificates are a good way to go.  The gift will show up in their email and is truly a super last minute gift that works. 





With January around the corner, gifting someone you love a coaching session is a beautiful contribution to making this a great year!  Learn some new tools with food -

Finally have the body, life and freedom you've been wanting.


Gifts that last are gifts that keep adding benefits long after that fun day of opening.

Enjoy your Holidays all year long.

www.everydaymacro.com


Thursday, December 20, 2012

Fast and Easy - Gluten Free lunch wraps

Steamed/blanched collard greens, with the hard part of the stem cut out, make terrific wrapped sandwiches.  Today for lunch I simply brought a small pot of water to a boil, blanched collards and carrots and then used that water to boil a little rice pasta for a grain side dish to my wraps.  Really didn't need it though.  These turkey, avocado and carrot wraps were plenty filling.  I used a little veganaise and mustard spread over the turkey too. 

Get creative.  Anything can be rolled up in a lightly cooked collard.  Grilled veggies, rice and hummus or leftovers from dinner.  It's a great way to get kids to eat more greens. 

www.everydaymacro.com

Wednesday, December 12, 2012

Portion Solution

Happy Happy and Merry Merry can easily turn into ate too much and feeling yucky.  Remember the remedies, kudzu tea, umeboshi, mint, homeopathics, etc... for those moments you need a little extra support.  Ask your coach for specific ones for your specific trouble. 

One of the best prescriptions for staying well and merry, is eat less.  Even in the face of more more more being paraded under your nose.  It's fine to enjoy a little extra treat if your stomach isn't already so full from the previous meal.  Remember, many foods take hours to digest.  So eat lightly and try just one cookie instead of three.  When you eat lighter, it taxes your whole system less and it becomes more efficient.  Then there is more room for a snack or two when you want to sip, crunch or enjoy the joy of holiday foods.

Cut down just a little on each meal can have a large impact.  I you usually eat 1/3 of a cup uncooked grain for a meal, (cooked of course in a cup of water) try having a 1/4 cup instead.  If you use 1/4lb turkey in a sandwich, go for a little less and a lot more veggies.  Get creative and watch how easy it becomes to realize you are satiated, just not stuffed... Then there is room for a little treat here and there.

www.everydaymacro.com

Friday, December 7, 2012

Corn Free Polenta? For those who have iffy tummy's here's Gluten Free, Macrobiotic, Vegan Vegegarian, Recipe

Corn may not have gluten but unless you have tested positive for Celiac, and think you might be intolerant, corn can be a culprit of gastric distress. Which is a shame since it tastes so good and comes in so many forms.  (corn chips, corn wraps, corn on the cob,  polenta...) The good news is that if you figure out what your trouble stems from, it can usually be fixed and then eating wheat, corn, rye, etc. do not have to cause you any trouble.

In the meantime...brown rice farina makes a wonderful creamy cereal that cooks up quickly.  Use it for any meal just as you would grits or polenta.

I buy mine here: http://www.vitacost.com/bobs-red-mill-organic-creamy-brown-rice-farina-cereal

It cooks up ultra fast and can be the exact consistency you enjoy by adding more or less water.  This afternoon for my lunch it was quite nicely dense and could be as a base for a meal or put right into a soup or eaten out of a bowl with a little flax oil or earth balance on top. (how I always eat it but I do have visions of making a chunky sauce similar to a marinara without the tomato and pouring that on top.

www.everydaymacro.com

Wednesday, December 5, 2012

Good Food Can Be Quick and Easy

Too often I hear people say they don't have time to cook or don't want to take the trouble for "just me".  That's silly.  Cooking your food will give you more energy, and sparkle to go have more fun, get your work done faster and look you best.  While you might enjoy the PB and J, the mac 'n cheese, slice of pizza, or speedy take-out.  Really making a lifestyle of that means less quality in your life.  If that is what you want, keep doing it.

If you want a quality life.  Start living it.  Your plate is a perfect place to begin.  The how to, will get easier, the more you practice.  First scout out the closest place to get the best organic produce.  For me, that's a little co-op market down the street.  They don't have a lot, you never know what you will find, but it's always organic, fresh and tastes great. 

The reason for close is it usually works better to buy less items and shop more often.  It's to discouraging to say you'll start cooking only to have bought too much and watch produce wilt or turn brown.  Plus it tastes best being fresh.

To give you an idea of how fast and simple you can make things for yourself, here's what I just did for lunch.  I had leftover super simple chicken soup from the night before that I heated up with some mochi and water fried the most tender, sweet collard greens to go with it.  The soup had been pretty quick too.  All I did was fry onion, carrot, celery, turnip and parsley in a little oil, add water and simmer for 10 minutes, add a chicken breast and simmer for 10 minutes more and seasoned with a little tamari.  It's not as rich as making the soup the traditional way, but it's still delicious, satisfying and wonderfully quick.  Especially when heating leftovers...  Last night I had it with rice from the day before that had been creamy rice cereal for breakfast and in quick sushi rolls for lunch.  This is just one example of endless possibilities of things you can combine for your healthy, quick meals.  I must say, the flavors were so satisfying because the produce itself was so good. 

Experiment, play, and don't skimp on yourself.  You deserve a quality life.

www.everydaymacro.com

Sunday, November 25, 2012

Comfort Food for a Cold Day

Sweet kabocha squash, the one that looks like a green pumpkin and is deep orange once you cut into it, is perfectly paired with a little onion and quinoa all boiled together.  A pinch of sea salt to bring out the sweet flavors more fully and a drizzle of flax oil or some earth balance in the bowl when your done.  It's creamy, rich and perfect for breakfast, lunch or dinner.  Make a lot and you can add some flour, an egg, and fry up as pancakes the next day (or next meal), with a little side salad. 

Better for your waistline than ice cream, this is comfort food you can eat a lot of.

www.everydaymacro.com

Saturday, November 24, 2012

Gift Ideas

One thing you will notice with healthy baked goods - They are best the day you make them.  while I loved that a guy I dated enjoyed some lemon squares I baked, I was extremely embarrassed he saved them, and shared them with his best girlfriend.  (Don't worry gals - didn't date him long...I can hear your thoughts from hear about that sentence.) She said how good they were, but I knew they couldn't have possibly been good sitting out or in a fridge for several days.  With no cane sugar (a preservative) and the freshest organic ingredients, cookies can become like cardboard and muffins can get hard. 

While it's fun to give healthy treats as a gift.  (I've done it plenty) Consider who you are giving them too and what might be best.  Here are a few ideas to go with a single easily consumed that day treat.

Homemade candy will not go bad like baked goods so play with chocolate or make up your own mints, brittles and peanut butter cups with healthy recipes.  (yes there are some in my books)

Gift cards and a single cookie. Itunes to Bergdoff's, anyone can appreciate a gift card.
A mug with some beautiful tea.  (There are some terrific ones at Harney & Sons in Soho - have you tried their organic Rooibos?)
Yoga, dance, golf, even shooting ranges can sell you a small package of classes or sessions.  Got a Hunger Games fan? Give her some time using her bow or see if you can get tickets now for the next renaissance faire (you can find your own local faire- here in NY you can purchase for next August...http://www.renfair.com/ny/ )

If you must bake a pie, cookies, brownies, or pumpkin muffins.  Give some instructions to freeze right away to keep freshness around longer. Be sure to make some extra for yourself too.

www.everydaymacro.com

Friday, November 23, 2012

BF 30% off Books

DELIRITAS is the code to use.  Get 30% off all books at http://www.lulu.com/spotlight/susanmarque

My personal favorite is 
The Best Recipes, Stories and Tips from the susanmarque.com newsletter archives because you get a cookbooks worth of some terrific recipes as well as inspiring tips and stories.
  We all know how much I love breakfast foods.  Pancakes for dinner anyone?                                                Here are just some of the recipes:
Pumpkin Muffins                                11

Blueberry Banana Crumble                 13

Scones                                                 14
Pancakes Like You Remember!          15
Heart Healthy Waffles                        16
Great Granola                                      17
Fruit Compote                                     18
Cinnamon Raisin Mochi                    
with Tofu “cream cheese”                  19
Breakfast Mochi Melt                         20
Chickpea crêpes with                          
tofu cheese and jam                             21
Blueberry Breakfast Millet loaf          23
Mochi Waffles                                    24
Breakfast Polenta with
Apple Compote                                  25
Overnight Oats                                   26

Toasted Amaranth                              27

Teff Cereal                                          28

Sticky Rice with Aduki Beans            29

Rice Pudding                                       30
Bowl Full of Breakfast                       31
Potato Pancakes                                  32
Tofu Sour Cream                                33
Cauliflower "Sour Cream"                  34       
Scrambled Tofu                                   35

Maybe you just need a useful little journal to track your progress.  You know sometimes that is the easiest and fastest way to creating a new habit.  Track it.  It gets you to do it and rewards you for your effort by marking it down.    Is a simple little journal to do just that.
and use the code 
DELIRITAS to get Your 30% savings!  Have fun, be well and enjoy everyday!


Wednesday, November 21, 2012

Is There A Whole Lot A Cooking Going On? - Don't Stress

Holidays bring out enough stress.  The recipes I've shared the last few days for Thanksgiving can certainly be used for other holidays or for anytime.  The nice thing is they are all fairly simple to do and can be done ahead of time, reheated or eaten cool, so don't stress. 

Sometimes there is a feeling of trying so hard to do it all, and do it all right.  Get the food perfect, buy gifts or decorations, and still get the laundry done or the work finished.  It can be easy to forget that it's about having fun and sharing something with those you love.  One of my favorite Thanksgivings was with friends when we went out for Thai food and saw movie.  Nothing traditional but no one had to cook and everyone had fun. 

If you are alone and feeling a tad blue about it all.  Maybe make something special.  (Heck, last year I literally ate pumpkin pie all week since that's my favorite part of the November meal, I made one for myself.) Go to a movie, schedule a massage or a facial or take a yoga class, buy yourself a gift... Whatever you do, don't try to ignore your feelings, but do try to give yourself something, and enjoy the day.

Then make great tasting fast and easy recipes every day, so that you look terrific and feel great too.

www.everydaymacro.com

Tuesday, November 20, 2012

Stunning Starters


Start Your Holiday meal with a Starter to Set the Stage

 

Celery Root Soup


1 large celery root with hard outer peel removed and chopped
1 onion, sliced
Toasted sesame oil
White miso paste
Good quality water

If you prefer for Thanksgiving use butternut squash in place of the celery root or add some in along with it.  Celery Root gives a wonderful elegant flavor.  Both are a nice creamy soup.

Add a small amount of the oil to a saucepan over medium heat and sauté the onion for several minutes.  Add the Celery root and then water to cover by at least one inch.
Bring to a boil and then simmer on low heat with a lid on for 15-20 minutes until the vegetables are soft.  Transfer to a blender and blend with miso to taste.  (Approx. 1 tsp. miso paste per cup of soup)  Garnish with fresh parsley.

Butternut Squash Soup
Pick the darkest looking squash you can find so that when you cut into it the color is deep orange.  That is when they are the sweetest.  For even more filling holiday flare - add chestnuts.

1 large red onion, sliced
1 medium butternut squash, peeled and cut into chunks with seeds removed
1 Tablespoon dried basil (optional)
1-3 Tablespoons olive oil
White miso paste
Good water
Nutmeg (optional)

In a good sized pot, sauté the onion for several minutes in the olive oil and add the basil.
Add the squash and enough water to cover the vegetables with approximately 1 tsp. Sea salt.  Simmer for 15 minutes.  Process in a food processor or blender into a smooth creamy soup.
Adjust the salt/miso to taste and garnish with nutmeg


A fun appetizer can be made with your own easy tofu cheese too.  Simple slice veggies, crackers or toasts and top or get fancier by baking zucchini and hollowing out a boat.  Mix the tofu cheese with blanched vegetables like carrots and peas and fill the boats.


Tofu Cheese


1 block tofu any size
light barley miso(or any miso really)

Simply plaster the miso all around the tofu and leave uncovered in the refrigerator for 3 days (sitting on a plate is good idea).  Scrape off the miso and you now have tofu cheese.  Really it works.

 


 

Monday, November 19, 2012

Did you want some easy Biscuits and Gravy? Check out these recipes


(for those gluten free folks - please try any flour of your choosing, these recipes are pretty forgiving.  Wheat will get the product like you remember but that doesn't mean don't experiment...)
 
Simple Sage Gravy

2-3 Tablespoons oil
1/3 C. Whole Wheat Pastry Flour
2 C. water or stock
1-2 Tablespoons Shoyu (soy sauce) (plus 1 teaspoon sea salt instead of on of the Tablespoons Shoyu)
1 – 2 teaspoons sage

Simply heat the oil over med. to low heat and add the flour creating a thick paste.  Add water or stock by small increments stirring constantly.  You may use a wire whisk if that makes it easier for you to avoid lumps.  Stir in the remaining ingredients.  Keep stirring until desired consistency is reached.  Stir in fresh minced parsley if desired towards end. 

Another version is to simply dilute 1/2 Cup sunflower butter with water, stir over medium heat adding the shoyu and sage.

 

 

Baking Powder Biscuits


2 cups unbleached white flour (or 1 1/2 C. White and 1/2 C. pastry flour)
4 teaspoons non-aluminum Baking Powder
1/2 tsp. sea salt
6 tablespoons oil (safflower, olive or other)
2/3 cup plain soy milk (about)

Pre-heat oven to 450°
Mix the dry ingredients together in a large mixing bowl.
Stir in the oil with a fork.  The dough will be like pebbles.
Add the soymilk to make a soft dough.
Turn out the dough onto a floured surface and knead gently for 30 seconds. Roll out to 1/2 inch to 3/4 inch thickness.
Cut into rounds of desired size and place on greased baking pan
Or cookie sheet with parchment paper on top.
Bake 12-15 minutes.

Don't forget the stuffing and sweet potatoes


Bread Dressing


1 loaf stale cubed bread (Pacific Bakery’s Kamut White is a good one and unyeasted)
1 1/4 Cups Celery Chopped
3/4 Cup Onion Chopped
1 Cup broth (use the “chicken” style broth you can find in natural food stores or your own veggie broth)
1 egg or 1 Tablespoon kudzu dissolved in a small amount of water
Oil
Dash of salt and pepper

Preheat oven to 350°.
Sauté the Celery and Onion in a Tablespoon or so of oil. Mix all ingredients together and transfer to a baking dish with a lid.  Bake for 20-60 minutes depending on your oven and how dark you like the outside of your dressing.

Baked Yams

I love a simple baked yam especially at Thanksgiving.  Just take a whole yam and use knife to make a slit in the top.  Heat oven to 350°.  You may put them in a baking dish or directly in the oven.  They do ooze some juice so you might want something under them to catch any drips…  Bake until soft.  45 minutes to 1 hour.  Leftover yams can be sliced and fried the next day…

Sunday, November 18, 2012

Healthy Thanksgiving Recipes - Pumpkin Pie and Cranberry Sauce (sans sugar too)


Pumpkin Pie


Crust:

3/4 C. unbleached white flour
3/4 C. whole wheat pastry flour
1/8 tsp. Sea salt
1/4 C. safflower oil
1/4 C. brown rice syrup

Preheat oven to 350°F.  Mix the flours and salt in a mixing bowl and then add the oil using a fork to mix until you have beads of dough.  Add the rice syrup and mix using your hand just until mixed.  Please do not over mix the dough.  Gather the dough and form into a ball.  You may refrigerate to make it easier to roll out.   Roll out thin between pieces of wax paper.  Peel off the top layer of wax paper and flip it into a pie plate.  Trim the excess with your hands and save the dough to make cut outs.  Using a fork put a few pricks in the bottom of the crust.  Flute the edges of the crust with your fingers or make tracks with the fork.

Roll the crust trimmings into a ball and then roll out just like the pie crust.  This time use a small heart or star shaped cookie cutter to make small crust cut outs.  Transfer to a baking sheet with a parchment paper on it.  Keep rolling up excess dough to form a ball and then roll out in the same manner to keep making cut-outs until all the dough is used.  You will get about 21 small cutouts. Bake for 15-20 minutes until just golden brown.

Filling:

2 cups Pumpkin puree or 1 can of organic pumpkin
3/4 lb. Tofu
1 tsp. Salt
1 1/2 tsp. Cinnamon
1/2 tsp. Ginger
1/2 tsp. Nutmeg
3/4 C. Brown Rice Syrup
1/4 plus 1 Tablespoon maple syrup
1 tsp. Vanilla
1/3 C. light vegetable oil

Blend all filling ingredients in a blender until smooth and creamy.  Pour into unbaked pie shell and bake for 1 hour. (Note: you may need foil so as not to burn the outside crust, just apply to crust about ½ way through cooking or start with foil and take off after 30 minutes.)  Top with the cookie cutouts if desired.  Let cool and chill in refrigerator.  Use Tofu whip topping to decorate.

Tofu “Whip” Topping

1 lb. Tofu
1/2 C. maple syrup
1/8 tsp. Seas salt
1/2 tsp. Vanilla extract
Lemon juice

Put the tofu in a saucepan with a little water and simmer with a lid on for 5-10 minutes.  (This makes the tofu more digestible and I think gives the topping a better flavor)  Take out the tofu and put in the blender with the other ingredients.  I use just a squeeze of lemon and you may wish more or none at all. Blend until smooth.  Chill well.


Cranberry Sauce


1 1/2 lbs. Fresh cranberries, rinsed
1 cup sweetener.  ( use all maple syrup or some maple and some rice syrup)
Pinch of sea salt
Zest of one orange (optional)

Simply stir the cranberries and salt over low heat for approx. 30 minutes.  The cranberries will soften and the liquid will form a syrup.  Add the sweetener and orange zest and keep stirring until desired consistency is achieved.  Cool completely and then chill before serving.