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Sunday, May 27, 2012

Temptation - What to do when it's all around you.

It's the official summer kick off.  A nice excuse to put something over that bathing suit and indulge in extra alcohol and treats, or let that belly hang out while you catch some sun?  Really far too many people complain about the cellulite on their thighs while swigging a diet coke, and then go for two drinks and an ice cream.  Because it's summer right?

Wrong!

There is always a birthday, a party, a special occasion of some kind happening.  Food is an easy indulgence.  A quick burst of mood raising chemicals.   Of course everyone wants to be part of the party or not offend their host.  So what do you do when you'd like to be leaner, healthier, happier (all those extras are a often a nice prescription for a downward mood spiral...) and enjoy the season?

First set your own limits.  You know your body better than anyone.  Better than your doctor, spouse or mom.  You know one drink is less harmful than two, that Babycakes, Coconut Bliss, or your homemade desserts (with agave, spelt, etc.) are better for you than their cane sugar counterparts.  If you are used to taking the easy route and just eating what's in front of you, you probably ought to get some coaching sessions.  Trust that tiny little voice inside, and start honoring it.  The more you do, the more you will be able to hear it when it says to stop at one ear of corn with honey butter, or to skip the alcohol drinks and sip on a cool lemon, lime, mint and agave swirl. 

Secondly, use the word "later."  Postponing the indulgence for either another time when it might be better.  (You're less run down or haven't just eaten a big meal, for example.)  Waiting for a time when you can get things you feel good about.

Or, bring some of your homemade goodies with you.  I've baked cookies or picked up a Mainis bakery cake along the way to a gathering and then I had things to eat while my friends felt even better about their celebration.  A pitcher of organic mint limeade sweetened with raw honey or agave will be welcome with or without the vodka.  Blend with ice to make it extra cooling.

Thirdly, enjoy the people and the moments.  When you are enjoying yourself, the conversations, connections, being in the environment and not looking for the food to be your pleasure source, you get to have a richer life and a smaller waistline.

Watch your thoughts about the food.  Most likely you'll be able to eat something else later if there isn't much for now.  Shift your focus to all of the other pleasure surrounding you and go fly a kite with your nephew, skip some stones with a friend, or ask if anyone wants to take a hike and explore.

www.susanmarque.com

Friday, May 25, 2012

From The Archives - Chicken Recipe, Story Time and more.

An oldie but still fun:


" As a child my family's menu consisted of two choices:  take it or leave it."
~Buddy Hackett


We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.  ~Alfred E. Newman


Chicken Breasts with Tarragon and Mustard

Simple and tasty.  Here again, like so many of my recipes you can make as much or as little as you like.  Marinate the chicken in the mustard, water and tarragon and toss on the grill this summer.

Boneless, skinless organic chicken breasts
prepared mustard
Fresh or dried organic Tarragon (or use mint, basil or your favorite herb.)
good water

Place about 1/4" of water in a frypan that is big enough to hold the amount of chicken breasts you are making.  (Small pan for one, bigger pan for several.)  Bring the water to a boil and add your chicken breast.  Sprinkle liberally with the herb and mix in some mustard into the water.  (About 1 tsp. for the small pan with one breast, 3 or more for the bigger pans.)  Place a lid on the pan and simmer until the chicken is cooked through.  About 10-15 minutes.  It is okay if most all the water simmers away.

Fennel Salad

Make as much or as little as you like.  This refreshing salad goes great with Fish, Chicken and Meat.

Fennel, trimmed and sliced thin
Sea Salt
Fresh Lemon juice
Olive oil
Pepper (optional)

Place the fennel in a bowl and drizzle liberally with olive oil, lemon juice, sea salt and pepper.  Mix well with your hands and let sit on the counter for an hour or more or marinate in the fridge overnight.



Story Time (names are changed, stories are true)
Sara is a very pretty girl.  I’m not sure she has ever known it though.  Her parents didn’t want her to become vain so they taught her that there are always girls prettier than her.  Her mother was a good mom but very controlling.  She was overprotective in that way 60’s moms were so wonderful at. 

Sara had to ask for everything.  Her mom controlled what she wore, what she ate, and even who she associated with.  I’m sure in her mother’s eyes it was to protect and give Sara the best of everything.  Only Sara is now a grown up, and struggling with everything in her life. 

At first I was baffled by Sara because she is bright and understood what I was teaching her.  She seemed to be practicing well only she wasn’t getting the results I thought she ought to be having.  On a deeper investigation, I found Sara was having an internal battle going on.  She inwardly thought of herself as incapable.  This she had made up at an early age because her parents seemed to do everything for her and made all of her decisions for her.  She couldn’t get herself to fully do what I was suggesting because she would rebel and then hear her mothers voice in her head that would cause her to get upset and then she looked to food for comfort and it turned into a cycle of frustration for her. 

When she finally told me what was going on, we cleared it easily.  Sara is learning to take back control now in her life and it’s wonderful to watch.  Her results are now on a steady successful course, and I think she might even find, with the new thoughts she is having about her food, her life and herself, that she is one beautiful woman inside and out.

Fun Food Facts
An apple a day?   Apples are easier to assimilate than other fruits and green apples cleanse the liver and gallbladder.  The pectin as well as the acids in apples are good for our digestive system even promoting healthy intestinal flora.  They reduce fever and ease thirst and ease hot dry lungs.  There are several great apple remedies like giving kids grated raw apple to reduce a fever. 


New Tools
Microplane grater, oh where have you been all my life?  This grater works so well and cleans up easily.  Now that I’ve experienced how wonderfully it zests, makes ginger juice or grates spices, there is no going back. 

Wednesday, May 23, 2012

What kind of summer are you jumping into? - Gluten Free - Macrobiotic - Vegan - Hedonisonist - locovoire?

With so many labels to choose from and summer just days from the official start, how do you want to look and feel right now and all summer long?  Jump into the you you enjoy.  Start today.

If you want a better body, what are you willing to begin right now and continue all summer long?  Yoga, walking, biking, pilates, swimming, skipping, rowing, scuba diving, sailing, kayaking, boarding, skipping stones, softball, cartwheels, gardening...?  

If you want to be happier and enjoy your relationships more, what are you willing to begin today?  Smiling more, and complaining less, dropping the blame and visioning a future that makes you grin from ear to ear?

Are you willing to proactively take the steps to having this summer be transformational and one you will remember forever?  One where you are proud to be the example for your kids, friends and family?  One where you stop complaining internally or externally or running the patterns that keep you feeling badly about some aspect of your life?

It's not about hitching yourself to a label.  A diet book won't save you.  You can rant with the Skinny Bitch books, or attend a macrobiotic conference and bolster yourself up with elitism, feel like your saving the world becoming vegan and recycling the magazines and cardboard boxes from your new shoes, or really become the person you want to be inside and out by making significant, consistent small changes in your day.

Whole - istic - doesn't stop at salads, or having the quinoa instead of the bread.  It is also about noticing where you play small, make excuses and try to run, duck and cover to save yourself instead of being one of the few people who confidently and happily walks into their life getting miracles daily and handles most things with ease.

I was coaching with several coaches before becoming one myself.  In fact I studied with all kinds of teachers from Deepak Chopra and Wayne Dyer, to a woman who specialized in a new way to cure eating disorders, an incredible acting coach who turned life coach, many many food specialists, doctors, and even dated a handsome life coach I first heard on the radio in my car.  Each one changed me for the better.  There were miracles and there were small changes, but I have all of that forever and it has served me in the day to day living my life far more wonderfully.  Never having to dislike my body again and handling things with far more grace and ease.  No, I'm not done and perfect and incredibly rich yet, but I'm steadily - happily working on my own dreams.  What are yours.  Begin having them right now.

If you need a little help - grab a coaching session.
www.SusanMarque.com

Thursday, May 17, 2012

Quick Tea Transformations - Drinks that do more than taste good.

I had a busy day today and ended up grabbing a burrito (rice, beans, lettuce and guacamole) at Chipolte.  What is wrong with their food?  I have memories of it being good in L.A. but here in NY there is too much poor quality salt and some sort of glutimate in it.  Delicious while you eat it and then wham, headache, thirst, fatigue....  Food is supposed to make you feel good not bad.

Well of course there are many remedies, but salt gets whisked away with lemon or lime.  I walked over to the terrific little 4th street Co-op.  No lemons, just limes (and some swell chickory...) so I got those and a little dried peppermint.  Not having the patience for first brewing the peppermint into tea, I just tossed some of the dried leaves into a glass of water, added the juice of two limes, raw honey and voila.  Delicious, and I instantly felt better.

I also am remembering to buy a box of raspberry leaf tea tomorrow.  It's marked on my calendar because it's that time of the month.  I used to just recommend it for pregnancy and new moms as it helps the uterus be toned, eases morning sickness and labor and is even good for fertility.  Then I started using it for cramps and it works great.  In fact it works great for so many female complaints and is just fine for men too.  The leaf has calcium, magnesium, vitamins A, E, iron and more.  Reducing most PMS related symptoms.

What's your favorite tea remedy?

www.susanmarque.com

Tuesday, May 15, 2012

Look Underneath For Permanent Results

Yesterday someone emailed me for a yeast infection cure.  The short answer was to stop feeding the yeast by eating things yeast likes, such as sweets,  (Yes that includes fruit.) and take a supplement that would destroy the yeast.  Both are addressing the symptoms and not the underlying cause.

To make permanent changes in your health, weight, or any area of your life.  Look at what are some of the root causes to your problem.  Are you living with too much stress?  Is there an issue you don't want to address?  Are you getting enough sleep?  How are your relationships?  All of these and more will affect your physical body. 

Many women come to me with yeast problems who don't want to confront their partner and the fundamental flaws in their relationship.  Maybe they got married to someone who was "good enough" because it was time to have a baby, or time to start living their idea of what they wanted, when it wasn't really what they wanted at all. 

Yeast infections are a non verbal way to push intimacy away.  No one is going to argue with you when you have a medical condition.  Unfortunately if the issues that are really causing the condition are never addressed, symptoms can get worse instead of better.  It's not the fault of the remedy but many people will go from doctor to doctor or practitioner to practitioner and try every pill, potion or food plan with minimal results.  Save your time and money and get really honest with yourself.

Do you hate your job but feel you must stay in it?  Are you completely overwhelmed with no way out?  How could you shift what you think to feel better?  Are you willing?  You can transform your relationship to other people, places and things, drop childhood traumas and step into the most power filled (and healthy) you.  Sometimes it is as simple as writing down what is going on, asking yourself the deep questions.  Usually the best results will come from working with someone.  Grab a coach, a healer or mental health professional and pull up the roots that have been pulling you down.  (Yeast is like a weed after all.)

www.susanmarque.com

Monday, May 14, 2012

20% Savings on Books This Week

You can save 20% on all books at http://www.lulu.com/spotlight/susanmarque this week by using the code TENYEAR during checkout. 

If you prefer a download to a paperback be sure to look at the table of contents in the paperback versions.  They keep changing their site so if the download previews are not working its cuz it's a new system and there are no page numbers anymore for ereader versions.  Have to figure out how to do this better so any web savvy folks - feel free to advise.  The books are the same though.  The content is all there in the digital versions but I personally prefer the paperbacks that I can write on with a pen, doodle and have the feel of paper.  That's just me though. 

If you have a question about the books feel free to leave a comment.

www.susanmarque.com

Sunday, May 13, 2012

Happy Mother's Day to All Mom's

What Mom wouldn't want to feel sexier this summer?  Put a little sizzle in her step,  be her favorite weight, and even look younger?  That is the beauty of eating so many foods that are rich with life.  You can have that and more.

Michelle Pfeiffer looks incredible but I bet she's had some expensive assistance to look that great.  You can do it with the choices you make right on your plate.  The key is to be consistent.  One week of Hato Mugi barley might make your skin glow but it won't transform your body.  A couple of weeks of daikon radish and you will probably shed a few pounds (using it liberally or in a specific remedy you'll get from your coach.) but the benefits compound like interest on your investment when you are consistently eating natural whole foods every day. 

Don't fool yourself into thinking that a salad cancels out the doughnut or having sugar laden yogurt every night doesn't count because it has enzymes.  Justifying what you eat is what gets you into fat pants or hiding your arms.  Advertising wants you to justify and make processed items seem like they're good for you.  You know better.  Now get busy learning even more, and take your health, weight, and mind to the next level.  There is no better time to begin.  Start today.  (okay, one last justification - start after that amazing brunch you already had planned.)

www.susanmarque.com

Wednesday, May 9, 2012

It's only Wednesday and I'm already day dreaming about the weekend.  Should I make

Pancakes

The Ume Vinegar adds just a touch of sourness to simulate buttermilk and aid in the lightness.  Any Flour may be substituted, but Pastry Flour will give you the lightest pancakes.  Enjoy!

1 C. Vanilla Soy or Rice Milk
1 tsp. Ume Vinegar
1 Tbs. Oil
1 C. Whole Wheat Pastry Flour
1/4 tsp. Sea Salt
2 tsp. Baking Powder

Heat the Oil in a small sauce pan.  Transfer to a heatproof bowl and quickly whisk in the soy milk.  Combine the dry ingredients in a bowl.  Stir in the wet ingredients and mix until Batter is just moistened and still a bit lumpy.  Cook like standard pancakes using Oil on your skillet or grill


or

Popovers

1 Cup Flour (white works the best)
1 Cup Soy milk
2 eggs
Pinch of sea salt

Pre-heat oven to 450°F.  Oil 6 muffin cups.  Beat the eggs somewhat and add the milk and salt and then beat in the flour with a whisk.  Pour into the muffin cups and bake for 20 minutes then reduce the heat to 350°F and bake for another 20 minutes.  Remove and serve immediately.


or look in my breakfast book for something else?


Table of Contents

                                    Page #

Introduction                          5

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
Baking Powder Biscuits                      36
Sunflower Gravy                                37
Crisped Dulse                                     38
Greens in a Flash                                39

Miso Soup – Japanese style                40

Gomasio (Sesame Salt)                       41
Grain Coffee                                       42

Cranberry Orange Juice                      43

Tea For All Occasions             44


Tell me what you have in mind?


Monday, May 7, 2012

Packing For A Trip or A Move - Plan Food Ahead

Packing makes me happy.  It means I'm off to the next adventure.  Packing for a trip or, what I'm doing right now is boxing everything up for a move.  When you are packing, think ahead to how you will get food.  If you are packing your home up, will you keep a pot out for making breakfast before you leave?  Where will you get lunch?  Snacks?  Water is often the only good option on a plane or in a train station.

I will toast some seeds ahead of time, sprinkled with ume vinegar or Tamari and have them in my backpack or purse.  I'll usually also bring a little dried fruit or an apple and a sandwich.  Because the last day before moving or leaving for a trip involves cleaning out the fridge, I most likely purchase a wrap or sandwich from a local restaurant or health food store.  Unless I've managed to keep just what I need to make myself something.  Don't assume you will be able to find something along the way.  That might leave you no options between starving and eating oreos for a meal.   I've had my share of french fry meals and that leaves your immunity low and not feeling so great.  A few minutes of planning for yourself and your family, can make your journey that much happier. 

www.susanmarque.com

Friday, May 4, 2012

Weight Loss Can Be Your Wallet's Gain

I went to an early morning food lecture this morning which I found gave me some good things to think about.  The role politics plays in our food is not something I really want to be thinking about but unfortunately is vital to our health and our wallets.

On the way home I stopped at Whole Foods to pick up a few items.  (A little roast beef and a tomato to use in a sandwich for lunch, a bottle of bio-K plus (try to get one in once a week...), 3 figs to snack on later, and a bottle of Harmless Harvest coconut water - in case you were wondering...)  In New York the Whole Foods Markets have scales you put your bulk items on and it spits out a sticker with the price and a barcode.  My three figs were 96 cents.  As I was checking out, I looked at the screen and saw they scanned as bulk peanut butter at $5.24.  I told the girl helping me and she couldn't get it to scan, the manager couldn't get it to scan and so they just gave me my three figs without a charge.  That was nice of them, good that I was watching.  How many of you check every time to make sure the bill is correct?  What if you had gone home and saw you had been overcharged by $4.28?  Would you go back and tell them or just chalk it up to a mistake?  If that happened every time you shopped, hopefully you would finally complain and want the money back, or not to shop there anymore.

Only that is exactly what people do every time they look the other way when they consume non food food.  You are not just being overcharged, but consuming calories that do nothing for you and potentially give you everything you don't want when you eat foods that are not exactly whole.  (unhealthy weight gain, the road to diabetes, heart disease, cancer or any number of health problems...) 

In the lecture I recall one figure she used was how Kellogg's spent more than $40,000,000 in advertising for one year, on pop tarts.  That means pop tart sales must have profited at something like 80 million.  That is a crazy amount of pop tart eating.  Pop tarts don't even compare to candy bars or cereal in advertising dollars spent. 

Indulgences cost more or less depending on a persons constitution and condition.  What will give one person a new wrinkle, could be the start of heart disease for someone else.  The figures of what is bought per year of non food food is mind boggling.  Especially when I think of how much less one can spend for nutrient rich, life giving real foods.  Its just probably easier for so many people to understand how to rip open a packet than to have chop a couple of vegetables.

If you know someone who could use the 101 on cooking fast, healthy and easy.  Be sure to send them this link or better yet - sign them up for a session.

www.susanmarque.com

Wednesday, May 2, 2012

Unfounded Fear - Food is Your Recipe for Looking and Feeling Incredible

Fear drives me, I realize that.  Fear of being sick again can cause anyone to cling to their ume extract or their gojee berry juice.  Health nuts used to be the brunt of jokes until there started to be more and more people not just curing their cancer or diabetes, but finding out how magical life can be.

It's kind of funny that many have to learn how to eat food.  No more opening a package as a dinner, or microwaving a bag, leaves many people thinking that their going to have to slave away over a hot stove.  Then they start realizing just how easy cooking up great foods can be.

The recent flourless pancake recipe I posted got more hits than most of my posts.  I am pulling out the old easy homemade sherbert recipe to enjoy on these warm spring evenings.  I like changing the fruits in it to make a nice variety.  When I really want to do a super fast treat, I've now tried the frozen mango, blended with lime and agave that also makes instant sorbet.  It's delicious.  There is just fear of doing it wrong or that it won't taste as good as the store bought things.  Usually it's better and that keeps people trying more and more.

One time I did a hearty tempeh dish with a new friend.  He had never tried tempeh and wasn't very comfortable in the kitchen.  When he saw how quickly it could be prepared and then tasted the results, he was an instant convert.  That's all it takes to drop some fears.  Realizing there is nothing to be afraid of.  That's when the energy opens up and unrelated good things start popping up.  You let go of one fear here and another one drops there.  You try jicama for the first time and get an unexpected bonus or maybe discover a whole new way to prepare beans and not only have better digestion, clear skin and more energy, you find a $100 dollar bill on the ground.  (really happened....)  You never know what can show up if you are willing to step into possibility.  Go ahead and step in where you are afraid, if you need a coach to push you through, we're here to help.

www.susanmarque.com

Tuesday, May 1, 2012

Skinny You - If You Want To

Do you ever feel like you wished you had the body you had when you were 15, 20, 30 or pre-baby?  I can honestly say, I've never been happier with my body than I am right now. 

Okay I wish gravity weren't doing its thing, but I never have to worry if I'll fit into my jeans or should I try and hide some part of my anatomy.  I used to for sure.  I worried about thick ankles or flabby thighs, cellulite and tummy bulge.  I had fat pants and flowy skirts that went all the way to the floor.

Then I cut down on things like flour products and increased whole grains.  I found how great aduki beans could taste or that I loved lentils.  Vegetables I previously had no idea what to do with became fast friends.  The fennel or turnips, leeks and collards, rocket or radish all started being regulars at my table.  When you know what foods are doing for you, you can exercise less but get more out of it.  A little know how and you can eat more, not less, and instead of wishing you could go back, you can just enjoy the now and let your body pleasantly support you into a vibrant future. 

www.SusanMarque.com