Tuesday, December 31, 2013

So Easy - Healthy Honey Vanilla Pound Cake Recipe - Happy New Year!

I  love experimenting.  Cooking and baking are craft projects you get to eat at the end.  This mornings end of the year idea - Healthy Honey Vanilla pound cake.  Feel free to do your own experiments with different oils, flours and of course you could add chocolate chips or fruits to the batter as well.  Here's to a very sweet new year!

1 Cup organic spelt flour
3/4 Cup brown teff flour
1/2 tsp. baking soda
1/4 tsp. sea salt

1/2 Cup raw honey (I used white which is very sweet.)
3 Tablespoons melted coconut oil (I use the Jarrow one with no smell or taste.)
1 or 2 tsp. vanilla extract
2 eggs

Mix the dry ingredients into a large mixing bowl.
Mix the wet ingredients in another bowl.
Add the mixed wet ingredients to the dry ingredients.  (don't over mix)

Pour into mini loaf pans or one large loaf pan (I used little toaster oven pans but you could use what you have - make six individual servings or one loaf to slice.)
I like to clean up while baking - bake at 350 degrees Farienheight for about 30 minutes or until just brown on top.  Do not overbake or your cakes will be dry.

Use your imagination when serving.  You could top with fruit, fruit compote, butter for breakfast or a chocolate sauce and poached pears or fresh strawberries.  These are only a few of the things you could do - Let me know what you like best.

Sunday, December 29, 2013

Simple Fast Food you can make in minutes (gluten free, macrobiotic, vegan, sugar free...)

This is a picture of the veggie part of a super fast lunch.  It is good hot, cold, even pureed or rolled in a tortilla with avocado and topped with lemon or lime.  I had some leftover cauliflower and thought - now what would I like to do with it....

celery root
olive oil

Basically chop up as much or as little as you like of the veggies, saute in olive oil and a sprinkle or two of tamari.  Add a small amount of water to not only cook without burning, it marries the flavors and creates a sweet, savory dish.  Cook until the water has all evaporated and serve.  I ate it with flax waffles myself.

And nothing is as fast as making sushi from leftovers.
I had the brown rice and kinpira made already so I just rolled them up with avocado and a little bit of umeboshi.  This is one of my go-to fast and easy favorites.  The more you cook, the more of those you have at your fingertips.

If you need ideas of how to create your own fast and easy meal plan, don't hesitate about phone coaching sessions. (click here to book a session and get all your questions answered.)

 We have helped people all over the world from South Africa to Singapore, The Philippines to Portsmith.  Coaching or Cooking lessons over the phone work well as there are less distractions and you get to feel you did it yourself instead of only watched.  If you have been waiting on taking control of your health and your life - do it NOW!  Stop waiting for that one day.  Stop listening to the excuses in your brain and begin.  Take an action.  Make this your most delicious year ever.

Tuesday, December 24, 2013

Save Yourself from Snack Attacks

With extra holiday food around - do you find yourself snacking more?  Are the voices in your head making up stories like:

You deserve it.
It's healthy so why not?
If you are hungry you should eat.
This will fill me up so I will eat less of the bad stuff.
I have so much to do, I need the extra fuel.
This one little _________ doesn't matter....

There are countless excuses to eat extra bites that can lead to eating a little more each day until that is your new habit.  If you want to gain weight then this might be a habit to begin.   For those who are very underweight and can't eat much at one meal, then snacking can really help you to maintain a normal size.

Most people have the problem of feeling the least bit hungry and looking for something to snack on.  That might work for you if you live in the jungle and are continually hunting for food.  The amount of walking, running, climbing and other exercise you would be getting in that lifestyle would make it advantageous to snack.  In the modern world, most snacking is indulgent and not a necessity.

Keeping your digestive system working all of the time can make you tired and then guess what - yeah, you'll want to snack even more.  A nice experiment to take on is to drink something, (often we think we are hungry when we are actually thirsty - call it a signal mix up - it happens.)

To avoid extra snacks and keep looking and feeling your best:

Get plenty of sleep
Drink healthy teas, water, functional beverages instead of snacking
Be sure to get enough protein in your meals (That tempeh featured above will keep you satisfied for quite a while.)
Chew your food well at every meal (aids digestion, helps you get the most from your food so you will feel less hungry.)
Enjoy your day (snackers often rely on treats to give them a happy moment.  Find other ways to be happy and rely on food less.)

If you find you need help to stay motivated, have questions or would like a helpful boost and want to speak to a coach -
ask about special pricing or sign up right now at

Thursday, December 19, 2013

Concentrate (The beauty of roasting in the oven) recipe inside (vegan, vegetarian, macrobiotic, gluten free, sugar free)

I happened to buy a head of organic cauliflower and an inspiring Eating Well magazine that just happened to be featuring this underrated beauty.  While touted as "brain food" cauliflower has similar benefits as Broccoli.  (cooling, good for the eyes and could reduce eye inflammation, full of vitamin C, calcium, etc...)

The best thing about roasting any vegetable is that the dehydration concentrates flavors.  The longer you roast, the sweeter the end result is.

I did this roasted cauliflower in my toaster oven since there is no oven where I am currently staying.  Ikea's perfect pyrex pans work wonderfully well to make my toaster over the ideal single girl sized portions of just about anything.

Set the temperature at about 350 degrees F.  Coat your veggies in oil (here I used olive oil) and sprinkle with a little sea salt.  Bake for about 45 minutes or until your desired color of brown.  Those dark ones do not taste burned by the way, they taste crisp and sweet. 

Monday, December 2, 2013

Has the Party Food Started Giving You The Blues?

If you are wondering if this was my party - it wasn't.  I didn't nibble or nosh or slosh at this one, but I did enjoy myself and get to connect with old friends.

For all of my clients who know what I mean when I say alkalize - that's the secret to letting go of the tiredness you might experience from indulging.

That's why the kudzu tea recipe works so wonderously to erase a hangover or even the after party blues.  (click for the recipe here...)  Kuzu and umeboshi are strong alkalizing elements and organic tamari or shoyu are pretty good too.  The ginger acts like a booster to make it get into the system faster and helps with digestion.  Digestion is the root of your health.  Literally.  You have little tiny villa lining the intestines and their health affects yours.

Just because Kale is green, full of beautiful chlorophyll, does not mean that it's alkalizing power is strong enough to balance out a beer -  or a banana.  Kudzu is a good remedy just as some homeopathics, herbal mixtures or over the counter things you could buy in a box - but no remedy is a substitute for consistent good eating.  You can't nosh on the doughnuts and bagels at eight and just drink down some alkalizers at nine and think you'll feel super duper.  You'll probably still be in a stuper.  

Since the intestines rule - you also can get a bit moody the more unbalanced you become.  Get some exercise, hydrate and eat well.  The eating part means - nice whole grains, beans, small amounts of animal foods (if you eat them), lots of veggies including greens and sea veggies.  It can be simple, gourmet and quite energizing.

If you have been wanting to take advantage of the November special to boost yourself out of a rut, refocus or let go of those old negative tapes that are dragging you down - grab a session while the button is there.  It will get taken down soon... Go now to!  

Shine brightly - you've got one month until New Years so ring it out HAPPY!

Monday, November 25, 2013

Don't forget the Cranberry Sauce and Bread Dressing (vegan, vegetarian, macrobiotic, gluten free, cane sugar free recipes)

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.

Bread Dressing

1 loaf stale cubed bread (Pacific Bakery’s yeast free Kamut White is a good one)
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
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.

Friday, November 22, 2013

Pumpkin Dessert Recipes - Healthy Pie and a Mousse and a Bonus recipe - scroll down (vegan, vegetarian, macrobiotic, free of cane sugar or dairy)

At the moment I do not have an oven to make this and show you but in past years many people prefer it to any other pumpkin pie.  I'm a little biased, but it's certainly my favorite.  Easy to do too.

Pumpkin Pie


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.


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.

As another Pumpkin dessert - Try this healthy mousse that is fun topped with everything from roasted nuts to candied seeds.

Pumpkin Mousse
This is a very healthy dessert that Meredith McCarty got from Harriet Mcnear.  Both excellent whole foods cooks.

2 1/2 C. Soy Milk
2/3 C. Maple Syrup
3 T. Agar flakes
3 T. Arrowroot powder
2 tsp. Cinnamon
1 tsp. Powdered ginger
1/2 tsp. Nutmeg
1/2 tsp. Cloves
1/2 tsp. Sea salt
1 C. pumpkin puree

Place 2 C. soy milk with the syrup and agar flakes in a 3-4 qt. Saucepan.  Bring to a boil over medium-low heat, stirring occasionally.  Turn down and simmer until agar is dissolved, about 5 minutes, continuing to stir every once in awhile.

Mix remaining 1/2 C. soy milk with arrowroot, seasonings, and pumpkin puree.  Whisk into soy milk.

When simmering resumes, transfer to a heatproof bowl to chill.
For dessert or a fun snack have some healthy popcorn balls ready to set the mood....

Caramel Corn/Popcorn Balls

This simple and healthy treat is fun any time of year.  You might like to add chocolate chips, nuts or seeds or even dried fruits to the mix.

8 cups popped popcorn (about 2 T. cooked in a 2 quart pot works well)
1/4 – 1/3 C. brown rice syrup
1/4 – 1/3 C. maple syrup
small pinch of sea salt
1/2 tsp. vanilla
squeeze of lemon
Optional 1 T. Earthbalance buttery spread

Heat the syrups together and boil for several minutes.  The color will darken but do not burn.  Remove from heat and add the other ingredients and then coat the popcorn.  To make popcorn balls place some of the coated corn on wax paper and use the paper to form a pressed together ball.  Allow to cool completely.  If you want the caramel corn to be more crunchy you might want to place on a baking sheet and bake in a 350°F oven for 10 – 15 minutes watching it so as it doesn’t burn.

Thursday, November 21, 2013

You Can Skip The Hours of Basting and Make a Quick Tempeh Main this Holiday (vegan,vegetarian,gluten free, macrobiotic,sugar free)

Even folks (like my Dad) who never eat tempeh, like this dish.  My favorite tempeh right now is this one from Barry's.  It has a better flavor and consistency than most and since it is freshly made and then frozen, you will get a whole lot more B12 than other brands you might come across.  (vegans have to make sure they get enough B12 so here's one source.)

You can quickly make this up for a vegan/vegetarian/macrobiotic/gluten free feast or even for just one of your guests who might not want to be eating the bird, pig or cow you could be serving up during the holidays or any day. 

Tempeh “Turkey”

The gravy in this recipe is so wonderful you can use it with beans or top millet mash… I learned it from a wonderful whole foods cook named Michelle Plum.

1 package Tempeh cut into triangles
1 Cup oil for frying (safflower,coconut, or rice bran)
1-2 Cups button mushrooms
1 onion diced
2-3 Cups water
2 Tablespoons miso (country barley is a good one)
1 Tablespoon prepared mustard
1/2 tsp. Sage
1/4 tsp. Rosemary
1/2 tsp. Thyme
1/2 tsp. Marjoram
2 Tablespoons Kudzu

Heat the oil in a heavy fry pan and fry the Tempeh until golden brown. Drain on brown paper bags.  Place the fried tempeh, mushrooms and onions in a saucepan.  Mix the other gravy ingredients, except the kudzu, and pour over the Tempeh and veggies.  Bring to a boil and then lower the heat and simmer for 20-30 minutes.  Dissolve the Kudzu in a small amount of cool water and then Stir into the Tempeh mixture until sauce thickens.  Serve hot.

Wednesday, November 20, 2013

Slendiferic Holiday Sides - Fast and Easy (gluten free, macrobiotic, vegan, vegetarian, darn tasty)

Wait - you don't want to spend a gazillion of hours in the kitchen for the holidays?  You don't have to.  These simple, elegant sides can be done a day or two ahead and are so fast and easy that it might be the easiest feat ever.

Brussel Sprout & Chestnuts

Presoak 6 - 8 hours desired amount of Dried organic chestnuts.  (Dried are sweeter and can easily be mail ordered.)  For two people use 1/2C. Chestnuts soaked in 1 1/2 C. water and about six or seven brussel sprouts.

Wash the brussel sprouts.  Chop them in half.  Place a two inch strip of kombu in the bottom of a sauce pan.  Add the chestnuts with their soaking water. (be sure you have removed any of the dark red outer shell pieces that may cling to your chestnuts and discard)  Bring to a boil and then turn the heat to low to simmer for 20-30 minutes.   Add a little more water if needed.  Add the brussel sprouts and simmer until liquid is almost gone.  10-15 minutes.  Sprinkle with sea salt and simmer just a couple of minutes more.  Serve warm.

Velvety 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.

1 large red onion, sliced
1 medium  to large 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.

Tuesday, November 19, 2013

Let the Recipes Begin (vegan, vegetarian,macrobiotic, gluten free, sugar free)

Here's an oldie and great comfort food:

Simple Sage Gravy and Millet Mash

These quick and easy to do recipes are great all year long - use them now and long after Thanksgiving.

Simple Sage Gravy

2-3 Tablespoons oil
1/3 C. Whole Wheat Pastry Flour (or any flour really)
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.

Millet Mash

1 C. Millet sorted and washed
1 small cauliflower
3 C. Water
Pinch of Sea Salt

Boil the water and add the millet and cauliflower and the salt.  Put lid on and turn down heat to a simmer.  Cook for 20 min.  If you have a potato masher use that other wise a fork will do.  Mash the millet and cauliflower together.  You may wish to add chopped onion from the beginning or add sautéed onion during the mashing.  It’s great by itself or top with gravy. 

Sunday, November 17, 2013

Asthma, Arthritits, Allergies - Begone for good.

Recently I have had several
clients tell me how well their coaching sessions have worked wonderfully well for their asthma, arthritis and allergies.

Knowing how food works - works!

I've had many many people get clear of their problems for good just by changing up what they ate.

Only if you work it though.  Kind of like wanting to eat doughnuts and ice cream daily and not have a little (or a lot) of excess weight eventually, there are folks who think that doing a session of food coaching should be a magical cure.  Even if you went to a doctor, you would have to take what he prescribed.

I can't eat for you, but I can tell you that I am not an anomaly curing my eczema, allergies, asthma, Epstein-Barr and other ailments with food fixes.  Thousands, probably millions of people have done the same.  I just took the time to study profusely, read all I could, go the conferences, the teachers, the workshops and the cooking classes.  I can make it simple for other people because of how much I practiced, messed up or succeeded, and really distilled down what works.

(Remember there is a session special going on - grab a session or two at the reduced rate!

Phone sessions proved to be often more effective than in person sessions because there was less to distract clients from listening.  It somehow seems to help in breaking down the barriers many people have to actually doing the things I'm suggesting.

Change is often something we resist.  If you are struggling to change what you eat but you want to be thinner, or healthier, or stop binging, or badgering yourself for your choices, or you are tired of needing an inhaler, a medication or having to lose a whole day being distracted by something as simple to alleviate as itching or asthma because you have forgotten what to do and it's gotten worse or you just can't seem to get yourself to do what you know could work - push through that resistance.

Coaching works to push through resistance because you pay money to someone to let them guide you.  Often that works better than a book because your investment is greater and who wants to lose their cash because they didn't show up?  (People do that though.)  Coaches utilize mind tools to help you learn to break through the resistance.  And usually clients like their coach and want to do what that person has offered in part to really give it a go and further that relationship even in small ways.

I know I always learn better from the professors and teachers that I like and often I like them because they are good teachers. 

It's been extremely rewarding hearing from so many old clients recently and getting to work with you again too.  I'm thrilled with how well you have taken the tools and made them work and there are a whole lot more people free of the fear of not being able to breath, free of horrific itches and scratching and free of feeling trapped in a body that wasn't what you wanted.   And smart to get a booster session to amp up what you are doing and get inspired to do even more and let of your resistance to your own good right now.  One client already emailed me that she had done her session on weight loss and the next week she got an unexpected check in the mail for five times what she had paid for her session.  She thought it was related since her money issues were all tied up with the weight issues we worked on.  She's already feeling lighter and happier than ever and I couldn't be more thrilled.   Maybe I'll start to see even more relationships between foods, minds and manifestations?  Keep me posted everyone!!!

Be sure to go and grab a session while the special is on.  It's one of the best gifts you can give yourself.

Wednesday, November 13, 2013

The Biggest Health and Weight Loss Secret
How do you get yourself to have the body of your dreams?  The one you feel fantastic in?  The one that is sexy and healthy inside and out?

There are lots of secrets to get you there.

The biggest one - quantity.

Getting the right amount for your body is a process. I personally started out my whole grain based diet many years ago eating 1/2 pot of grain and I still lost weight.  Switching what I was eating gave my body a terrific boost but I was still overeating.

How did I know I was overeating?  I liked getting to full.  That was really overfull.  I would eat right past the sigh (clients you know what I'm talking about...) and keep enjoying the flavors and tastes until I was a little more than full.  Sometimes way more.  I figured it was all good stuff so why worry.

Well the the more I read, research and find out - the more the one things stands out for health, weight, even clarity of mind, more than any other tool is eat lightly.  I've seen it in my own family.  My parents eat the standard anything goes kind of diet.  They eat all of the things I say to let go of.  They are fit and pretty healthy and not aging like their parents did because they generally eat fairly light.

It took me a long time and a lot of self coaching before I was willing to get to the right amounts.  I stayed eating 1/3 of a pot of grain at each meal for years.  (so 1/3 Cup of uncooked grain that fluffs up in a cup of water when cooked for example.)  Then I started to experiment with having one meal where I cut it to 1/4 instead.  That felt better.  I didn't feel deprived like I would have if I had jumped from 1/2 to 1/4.  If you are a male reading this and this sounds far too tiny - check out your fist.  Your stomach is about that size and the food should only fit in there.  Your fist is probably almost twice the size of mine so double up.

Everyone will have a different experience to find the right amounts for them.  One person might like to have more at one meal than another.  Some people want to break it down to three meals and two snacks.  The key is to experiment and be willing to let go of quantity.  Allow yourself to find the happy comfortable feeling of lightness.  That isn't hungry - it's lightness.  There is a difference.

Studies show that eating light slows aging and increases health.  It does wonders for the waistline.  (mostly, if you are eating extremely light and have a large body, there are other things going on....)

The best way to experiment with this is to play around and allow yourself enough time to enjoy just a little less that there are no big leaps, just light, playful, experiments.  I can say I've never felt better inside my own skin.

BTW - get 20% off all books at
Using the code CORNUCOPIA

Grab some inspiration and chew well! Remember there is a session special for November! 

Friday, November 8, 2013

Recipe inside - From The Newsletter Archives (vegan, flexitarian, macrobiotic, gluten free, refined free recipe)

I will be posting the Thanksgiving recipes soon!
Stay tuned for the best pumpkin pie, bread dressing, cranberry sauce, etc.... Healthy can be delicious and filling doesn't mean fattening.

Today I pulled out some selections from the old Newsletter Archives.  If you would like a whole book of recipes, tips and and stories from those years - Grab the book now at










Fig and orange dressing on wilted Greens

Dandelion greens are good for your kidneys, liver, spleen, pancreas and stomach.  What a powerful vegetable they are.  Pair them up with the sweetness of figs to offset their bitterness. 

Fig and orange dressing

1-pint fresh figs
Juice of one orange
Large pinch sea salt
One splash balsamic vinegar (about 1 tsp.)
Two splashes Mirin (a rice cooking wine)
About ¼ Cup Olive oil

Combine all ingredients in a small saucepan and bring to a boil.  Turn the heat down to low and simmer without a lid for 10 or fifteen minutes.  Turn the heat off completely and cover to cool.  You may strain the dressing if you like and keep in the fridge for up to a week.  I like to leave the fruit in it for the extra sweetness.

Water fry Dandelion greens with other veggies like red onion slices and carrots or fresh peas.   You may want to mix wilted greens with fresh lettuce when cool enough to not wilt the lettuce. Assemble the salad on a plate pouring the dressing over the top.

 Story Time (names are changed, stories are true)
Hilya loves beauty and looking and feeling her best.  She knows quite a bit about the care of her body and knows a good deal of supplements, oils, creams, etc.  She even knew a lot about foods when I met her.  All her life, her nails had been brittle and weak.  She has quite a bit of sensitivity to chemicals so she has left her nails to being short.  It was a point of dissatisfaction that she just put aside in her mind.  When I met Hilya we were working on bigger things for her and she never mentioned her nails.  I asked her to start incorporating some foods she was not familiar with.  One of her favorite things to eat became a breakfast cereal with Dulse flakes on top.  The sea vegetable did its magic and soon I heard that Hilya was thrilled to have healthy strong nails.  

Fun Food Facts
It is the wonderful winter squash time of year.
Winter squash’s like Butternut, Acorn, Kabocha, Pumpkin, etc. are all very high in vitamin A and carotenoids just like carrots.   It comes as no surprise that nature would give us a food considered warming in the colder months.  Pick organic ones that are dark orange when you cut into them for maximum flavor and they can really satisfy your sweet tooth. 

Wednesday, November 6, 2013

Tips to Look Great and Feel Even Better This Holiday Season

Ever Feel like the wind isn't catching your sails?  Maybe the road between Halloween and Thanksgiving is paved with choppy seas and feelings that you have to shape up, get lean, and start looking like you take care of yourself all year before you see friends and family?

In the past two days I've had conversations with three people who all are already feeling blue about the looming season of good cheer.  All three were saying they needed to diet.  Arggghhh.

Of course I'm telling them the magic of daikon, the big benefits of burdock and how to structure their meals so that they can have maximum enjoyment while they whittle the middle. (or other parts...)

This is why I'm offering a special this November for anyone who wants to do a little work,  have a safe place to vent, get over the old, ring in the new, and enjoy upcoming events more than ever before.  (Sign up for your session here so you don't miss out on the few times slots available:

The conversation I was having last night was with a man who just needed to expand his ideas around food.  There were so many new foods for him to try.  Millet, quinoa, aduki beans, kale, collards, dulse flax, are just the beginning.  He said he likes comfort foods.   Knowing that he could cook up millet with cauliflower and whip it up quickly into something far better for him, but just as comforting, as mashed potatoes got this football fan excited.  It was great to see how easily he could understand that when you start eating more of the supportive veggies and grains, you can eat plenty of food, feel satiated, and still slim down without ever feeling like your on a diet.  Flax oil can be buttery goodness to add instead of needing butter.  That he could keep his meat and find out how sweet honey and cinnamon was instead of his usual sugar in things.  (remember cinnamon helps to keep the blood sugar more stable and aids digestion....)

I even interested him in some homemade ginger ale that he thought was terrific.  Much easier on the body than beer.

Get your personalized recipes for what you need now and for the entire 2014.  This is really a gift to yourself that lasts forever.  Go now to and grab a session or two before they are all filled up! 

Welcome to the happy rest of your life.

Thursday, October 31, 2013

Don't Be Scared - You Can Lose the Weight and Gain The Know-How to Conquer Ailments, Give Pounds the Slip and Have the Healthiest Holidays Ever.

Seriously long blog title I know.  It is true. 

Now is the perfect time to grab a session and arm yourself against the cold, learn to take control of your health, your weight and your life - right now.  The Holidays are here and in a few short weeks you'll be privy to more drinks, sweets, treats, snacks and extra meals out, galore. 

Forget the old strategies like gaining the weight, or suffering with that runny nose until January, when you will cleanse, reboot and go on a "diet." 
Remember the:
You can learn the tricks to have your treats and still beat the pounds down.
And for November only:
Get sessions for only $100
(you must have had a session before with Susan to qualify for this special price.)
Go right now to

I've seen absolute miracles in bodies and bank accounts from phone coaching sessions with clients all over the world.  One woman from Australia cleared up her skin problem in one session, did three more to work on her money issues.  After the third session she got an unexpected check that was more than five times the cost of what she had paid to work with me.

Another woman had never been able to lose the weight she wanted to until we did four sessions in four weeks and she finally had the tools.  Now she says she isn't afraid of Holidays or birthdays, she just enjoys everyday, and fits into the smallest size she's ever been since junior high.

What are you waiting for?  Grab a session or two with the special November price!  There are limited slots available so it's first come first served.  Give yourself a gift that lasts a lifetime.

Friday, October 25, 2013

Oil Pulling - Why You Ought to Give this Ancient Secret a Whirl

I'd never even heard of oil pulling until a couple of months ago.  This Ayurvedic practice is very simple.  First thing in the morning just swish a tablespoon or so of organic oil around in your mouth for 20 minutes and then spit it out and rinse your mouth.

The first thing most people notice after a few weeks of doing this - whiter teeth.  Literally the stains vanish and there is little to no plaque to brush off.

There are many health claims from practitioners who say their skin cleared up, they had more energy, long standing ailments disappeared, etc.  One blogger said that those kinds of benefits didn't show up for her until she had been doing the oil swishing for more than three months.  I believe that.  I've been doing it now every day for about six weeks and while my teeth have been extra clean from the first week - I'm just now feeling that my immunity is stronger than it has been.

At first I used the coconut oil, but then read so much about sesame oil I tried that.  The sesame oil is easier for me since the coconut is solid, and more difficult to judge how much to use to swish with.  I think both are good, but I'm favoring the sesame for now and feel the benefits.

For a very little investment you can see the results for yourself.  It is subtle though.  Your teeth won't be fluorescent as if you used the commercial whitening products and the benefits will kind of creep up on you rather than be flashy.  Have some patience and perhaps keep a little journal to see your progress.

Tuesday, October 22, 2013

Just a little fYI - I do like

I have more confidence in ordering from now after a long conversation with Pure Essence Labs. (hey use this link for $10 off

I recently bought some product off Amazon that was probably expired or mishandled to render the product useless. I found out that there are some places you just shouldn't order vitamins or supplements from. Vitacost is one of the good ones and the products are stored well and always fresh. Plus they are terrific about replacements if anything happens. Things come practically overnight. 
 I like the savings and having it delivered to your door with free shipping is always great too...
Amazon was wonderful and offered a full refund.  They have lots of vendors that are terrific and only a few that are probably ones we've read about that could be selling old products or keep everything too hot or too cold.  I definitely love them for books, on demand video and other products.
Give Vitacost a try and use to get $10 off your first order.

Friday, October 11, 2013

Slender Side - Simple (gluten free, macrobiotic, vegan, vegetarian, recipe)

It doesn't get much faster than to simply shred, mix and serve.  This refreshing side salad is a breeze to make and with fat dissolving daikon, intestinal cooling mint, and alkalizing lime - you'll probably be feeling your tummy flatten and showing your slender side from the first bite.  (A little exaggeration but your mind is powerful ya know...)

Simple Slender Side - Daikon and Mint slaw

Feel free to make your own variations and amounts.

Shredded daikon radish (the larger ones are usually sweeter)
Shredded green apple
chopped mint
sea salt
olive oil
lime juice

Depending on how much you have shredded, sprinkle in a pinch of sea salt or two and mix well.  (use your hands) drizzle in a little olive oil and lime to your taste.  (I like to be generous)

Try other veggies like butternut squash or crookneck squash.  Try other herbs or spices that you enjoy or cut up some toasted nori and add it in or wrap your salad in nori.  See what fun creations you can come up with.

Friday, September 27, 2013

When Eating In is Better than Out - Fast and Easy Healthy Recipe - vegan, macrobiotic, vegetarian, flexitarian, tempeh

I love having a fun new experience, and when that experience and when that includes something delicious,  it's twice as fun.  The problem with eating out is often it can be disappointing.  Especially for those with food restrictions. 

Eating at home is not just cheaper, you control what goes into the food so it's usually far better for you than what you will find in even the so called "healthy" establishments.  They cut corners, get deals, or just won't care about health like you do.

One thing restaurants and menus can be is inspiring.

Today I was looking at where I could go for lunch.  A raw restaurant caught my attention but the raw cuisine never agrees with me.  I did get inspired to use what I had in my fridge to make something I really wanted to try.  It worked wonderfully well - so here's the inspiration for the day.  If you don't want to use Tempeh for your salad - use what ever protein source makes you happy.  (For me Barry's Tempeh is worth the extra cost. Try it and you'll see the difference.)

Simple Healthy Vegan SayYeser Salad

Roast the tempeh in a little coconut oil and a sprinkle of sea salt.  (I use a coconut oil from Jarrow that has no taste or smell - Thank you Jarrow!)

Combine your salad ingredients in a bowl.  Here I've used:
Romaine Lettuce
Roasted Tempeh
Nori (optional - I added it later)

For the dressing combine Veganaise from Follow Your Heart with lemon juice.  You could add a small amount of honey if you wish but I liked the tangy creamy taste and texture of the combination by itself. 

It took about ten minutes to prepare and the entire meal, including a side of Jobs tears barley and tea was about $5.  If I had ordered it out it would have taken at least 1/2 hour to get to the restaurant not to mention time to order and wait and I would have spent around $15-$20 before tip and most likely not had all fresh organic ingredients with no additives or GMO's that potentially could make me feel bad and cost more in over the counter pills. 

Now I do love eating out too - and make it a point of exploring restaurant fare at least once a week to give myself a break from cooking - but since so many folks I meet stumble with how to make food fast, simple and enjoyable - here's an example.  Try something and see how it works out.

Saturday, September 14, 2013

Single Gourmet made Simple - macrobiotic, vegan, vegetarian, flexitarian, recipe

 Ikea always has surprises.  Recently I went for a new pillow and the fun ferry ride over there (From Wall street to Red Hook - try it on the weekend when it's free...)  What I did discover?  A set of mini pyrex dishes perfect for my toaster oven.

Currently where I'm staying there is no oven so my tiny toaster is it. The toaster oven baking accessories didn't fit in the model I purchased but Ikea's pyrex did!

So for my first in a series of Fast and Easy gourmet items - I looked in my fridge.  A half of a stalk of broccoli, one onion and a very small zucchini were all I had to work with.  Voila - fritatta or mini quiche or something like that.  Being lazy today, I decided to forgo making a crust so call it a crustless quiche or a baked fritatta.

I don't use dairy so I had some soy milk.  If you use an egg then 2 Tablespoons of the milk whisked with your egg are all you need, if you use flax seed that you are grinding up in a blender as an egg then use a tad more milk and if you want to use tofu with a little white miso in it then you don't need milk.  Just blend.  Choose your egg/milk combo, then saute and season your vegetables to your liking.  For me it was just salt and pepper.  (high quality sea salt of course.  Nothing that comes out of shaker...) Mix the two together.
Pour into your oiled baking dish,
and bake for 30-40 minutes on 375 depending on your oven.  (Mine does seem to be on the cool side. Experiment with temperatures and cooking times just keep an eye on it to get a golden brown doneness.  Enjoy!

Thursday, September 12, 2013

Let's Play a Game

Love Your Body Love Your Life is a web address I was given by a friend who thought that should be the title of my book.  Who knows one day, it might be... Currently I'm working on other things and this morning I clicked on an email that caught my attention.

It said one staple food 5 ways.  Well I'm always interested in getting inspired with new ideas.  So I watched:

Now maybe you have watched too.

Do you see what is wrong in these dishes?

They are pretty on the plate.
They look pretty easy.
They look tasty.
So what could be wrong?

There isn't enough quality vegetables on those plates.  They are plates of heavy protein and carb mostly.  There are even dishes with both beans and chicken and very little vegetables.  Vegetables ought to be king on the plate and meat very small.  (And yeah, it depends on if you are male, female, what size you are or want to be, etc. to determine your perfect amounts...) 

To live inside a body you love and feel your best - you need more vegetables than these meals make out.  Restaurants want to charge a lot so they offer plates that look like these or double.  Meat is a pricey item compared to broccoli.  It can also be pricey in terms of your health and your looks.  You can age faster if you over do it.  Lighten up on the heavy proteins and expand your vegetables to shrink your fat bits and pump up your looks. 

Isn't that a better recipe?

Sunday, September 8, 2013

Salad Wraps make Fast Fun Lunch's - gluten free, macrobiotic, vegan, vegetarian, flexitarian, recipes

Nori wrapped rolls, triangles or balls are portable foodstuffs from Japan, Crepes from France, Dosa's from India, probably every country has some form of wrap and go kind of thing they could take on the road.  We like to keep moving.

So why not wrap up your salad ideas in a sheet of Nori if you want to let go of the bread for the meal.  I've been having fun with this and enjoying new flavors.  You can spread a little vegan mayo or other condiments on the nori or on top of the filling before you roll it up. 

It's a great way to use leftovers too.

Try some grilled vegetables with sunflower seeds or nutbutter and lettuce for a vegan treat, or for a heartier filling - sliced meats like the picture above.  I paired the turkey wrap with some steamed celery root for a very satisfying meal.

Play, experiment and send in photos of your own creations.

Wednesday, August 28, 2013

Weight Loss Forever - Get it This Semester!

"You never had a weight problem, did you," I hear often from those who look at me and lament about their own body.
"Of course I did," I might say.  I spent years upset about weight.  I tried diets, pills, fasts, programs and all sorts of things, until I discovered how food worked, got good with it, and never had to look back - except to feel ammmmazing about what I get to live with.  I now love my long limbs with all their slenderness, and the soft curves that give me a nice womanly shape.

Truth be told - I used to have a picture of a Victoria Secret model on the cover of my journal with the head cut off and imagine it was me.  Then it was me, and I never had to look back or worry about weight again.

As we head into the school year, I remember buying clothes to cover up in.  Then I remember that now I've lived without worry of size, or fat, for so many years I've lost count.

Do you want the recipe for living in your perfect body forever?
It's simple whole food living with lots of fun, variety, and know how.

The know how part is key.  If you want to really feel great and look great, there usually needs to be a reduction in inflammation.  So not all vegetables will be equal.  Tomato's for example might be a lovely vegetable full of lycopene and vitamin C but they are also very acid forming and that will cause inflammation and that can create puffy fatty bodies.  While not as much as pastries, breakfast cereals or muffins, everything adds up.  Everything counts.

I've learned to love a way of eating where I have less strong acid forming foods and more alkalizing elements to create health, energy and a body I feel happy inside of.

Then there is also the shedding of things like yeast and fungus.  No matter how "perfect" your diet is, if you have parasitic things like fungus living inside of you, there will be a struggle to slim down.  Sometimes even without a big dietary shift, a person will lose a significant amount of fat and puffiness when they eliminate yeast.  (Hey I wouldn't know this if I didn't have both personal, and professional experience to see it first hand.)

There is no shame in clearing up stuff.  In fact it says you've lived.  Opening up to a larger life where there is more fun than doughnuts on a Sunday morning, and no need for coffee anymore because you wake up with tons of energy, is true macro living!  Try it on for your perfect size.