Thursday, December 17, 2015

Turnip Up Dinner With This Super Fast Family Friendly Recipe (vegan, vegetarian, macrobiotic, paleo, gluten free, good

Buying terrific organic produce doesn't have to break the bank, and when you have good produce, you can easily make a meal faster than take-out, and far more satisfying - because you made it the way you like it.  While I enjoy subtle flavors, some of you might prefer stronger seasonings.  That's up to you.  This is a basic recipe that I enjoyed last night, and you can add Cajun spices, a little extra pepper, or any herb that you particularly like such as Thyme. 

I happened to have a beautiful looking turnip in my fridge.  Turnips might be inexpensive, but don't downplay how good they can be, and better for you than potatoes.  Here their sweetness explodes next to the darker tones of garlic and kale, and it's all wrapped up in cheesy goodness.  Let me know your variations.

Turnip Up Dinner
(For each serving)
1 medium turnip, peeled and cut into wedges
3 cloves garlic, sliced
2-3 leaves kale, rinsed and chopped
1/3 block Follow Your Heart Monterey Jack cheese
1/2 teaspoon turmeric
1/2 teaspoon coriander
Sprinkle of ume vinegar or sea salt (The ume adds a nice flavor but if you don't have it use tamari or sea salt.)
Coconut oil

Place approximately a large teaspoon's worth of coconut oil in a fry pan and heat over medium heat.  Add the vegetables, turmeric, coriander, ume vinegar, and saute in the oil for a couple of minutes.
Add four or five tablespoons of water and put a lit on the pan, simmering for 5-10 minutes.  Then add the cheese and if you need a little more water add that too.  Place the lid back on and continue to cook until the cheese is melted and you can mix it all together.  Serve with your favorite grain.

Wednesday, November 25, 2015

Winners Announced and Pumpkin Fudge

First up - Thank You to everyone who filled out the survey.  I'm happy to be learning a few things from your answers.  Our three winners turned into four.  Congrats to Brian, Brenda and Lynee - you are each getting a cookbook in the mail.  Brian actually decided to give his to the runner up (Lupio - still awaiting your response...) as he wanted to buy two signed copies instead and asked to give his winning book to the next person.

As tomorrow is Thanksgiving, I decided to try making pumpkin fudge.  I took a look at a base recipe that looked pretty good and I adjusted amounts a little bit.  Here's that recipe:

1/2 Can of pumpkin puree
1/4 Cup raw honey
1 tsp. vanilla extract
1/4 tsp cinnamon
pinch each of sea salt, clove and ginger
About 3/4 Cup Cocoa Butter, melted(be sure to use cocoa butter and not coconut butter/oil)

Blend and set.  It all looked good and was setting fine.  I got the bright idea to add a vanilla bark layer on top.  Since cocoa butter is solid at room temperature, I figured I'd just melt what I had left add honey and vanilla and I would have bark.  I poured that on top of the setting pumpkin layer.  It all looked fine.
Until I cut into it.  It tastes good, and the bark is definitely vanilla bark - the pumpkin layer turned into mush somehow.  I have no idea what happened there.... If anyone wants to try it and let me know if they get a different result with fresher pumpkin or by adding anything - please tell me.  I'm not going to keep experimenting with it for now.

Besides - My pumpkin pie recipe is fool proof and I've done it year after year - it's always a winner.
Never be afraid to experiment, but have that easy go to recipe in your back pocket - in case of a fail...

Get the foolproof pumpkin pie recipe HERE....

Monday, November 23, 2015

Last Day To Win One of these books... Go now and fill out this quick survey - you can enter your email at the end to win one of the books pictures above. 

I'm getting excited to pull three random email addresses from the submission pile.  Thank you to everyone who has taken the time to let me know what you struggle with or find easy, so that I can create new tools.  Hopefully, by this time next year I will have a product that will solve most of your frustrations.  Just for answering this survey, I will take 20% off any full price coaching session you purchase between now and New Years.  That's follow up sessions or an initial session.  Take 20% off AND a chance to win a free book - just by filling out this quick survey.

If you want:
                     More Energy
                     Clear Skin
                     Easy Weight Loss
                     Balanced Hormones
                     Pain Relief (including migraines)
                     Satisfying Sleep

Coaching sessions can absolutely work for you.  If you have questions about coaching, please ask.
Now go fill out the survey and if you want to take advantage of that 20% off - email us to get the code.  Looking forward to talking with you and giving you solutions you can use right NOW!

Thursday, November 19, 2015

Love Your Rear End - You Can!

I'm not much of a Kim, Cait, or JL fan, so the whole big booty craze, and big body love in the media, just looks like girls who are trying very very hard to like themselves, even though they may not. I have had issues with my body that definitely stemmed from outside pressure to look like a model.  I'm slender, but I've got curves.  Sometimes those curves are more voluminous than other times.

Today I looked in the mirror and really liked what I saw - all the way around.  My butt even looked good in the grey GAP leggings I put on.  Some of you might be thinking - "so what?" but I assure you this feels like a wonderful change.  I've liked my body a lot more as I've gotten older.  My consistent whole foods diet keeps me slender (I'm proof you can look better after 40 than you might have in your twenties), I get to eat as much as I want, it's delicious, and I feel great. What's not to like?  My rear end - it has always been a bit big for the rest of me.  Today I felt like it looks great.  That's with only one yoga class a week, and a lot of NYC walking. 

Many people have those little flaws they ignore, but bother them a bit.  Watching them vanish is wonderful.  It feels freeing and even exciting.  What changed was really letting my daily cookie habit go.  I was eating a big cookie every night for months and then got tired of it.  I let it go.  I'm enjoying more fruit instead.  It's a tiny switch - but it just resulted in feeling really really good.

What is one small switch you can make with what you eat?  If you need help, or want to make some big changes - let us know.  We love helping you create the life you love living.

Wednesday, November 18, 2015

Keep Answering The Survey For Your Chance to Win - Here are some thoughts on your answers....

I'm reading the answers you guys are typing into the survey - remember - respond by November 23rd to be entered into the contest for a free paperback cookbook.

For those of you who want to lose weight and are worried about grains converting to sugar - let's be clear about this.  Your brain needs glucose to function so you want high quality sugars like whole grains.  Whole means whole.  It doesn't mean bread or pasta or cookies.  Those are grain products.  They are certainly better than eating spoonfuls of molasses, but they will convert much quicker and raise your insulin levels.  When insulin levels are kept low, you naturally stay slim.  When insulin levels continually spike - you will gain inches - hello bellyfat...

Whole grains keep you slender because they convert to sugar much much slower and steadier than other types of carbs.  Plus they bond to toxins and help eliminate them.

When I work with clients I asses their body type, conditions, exercise, etc. to adjust the amounts of whole grains eaten.  Long lean bodies - or Vata types will easily eat more whole grains than Kapha types.  Healthy eating can work for everyone but not everyone needs the same amounts or specifics.  If I want to help someone gain weight I would suggest they eat more amaranth and oats for example.  Those can help someone bulk up far better than quinoa or brown rice.  I always give you my reasoning for the suggestions, because I want you to understand and be empowered to make choices for yourself that make sense.  A new mom might want to eat brown rice mochi and sweet brown rice daily for the extra energy.  While I would end up looking a little rounder if I did that.

For those of you who are worried about blood pressure - I come from a family of high blood pressure.  Eating a diet full of whole grains helps keep blood pressure lower.  (I have normal BP but it is at the lowest of normal...) My mom's doctor even suggested that she eat more whole grains for her blood pressure...  What I've been doing for twenty years is finally catching on, because it works.

As far as Thanksgiving goes - ENJOY yourself.  If you want to make things a bit healthier - Use the recipes that are here on this blog (do a search - they start here:  Cranberries, pumpkin pie, stuffing - all of it can be done with a healthy twist.

If you need a little coaching to get you through.  Let us know:

Be sure to fill out a survey before next week - I'm looking forward to drawing the winners!

Susan Marque

Monday, November 16, 2015

Contest Open Until November 23rd is the survey to fill out to win one of three free cookbooks pictured above.
Your answers are helping me to create a great new product that will hopefully be out next year.  I want you to feel empowered with healthy habits, and tools, that let you live better than ever. 

Learning how different foods work in the body to create energy, clear skin, my ideal weight, and health that gets better and better every year, has made such an enormous impact in my life.  I'm happier, feel sexier, and am definitely having more fun than when I didn't understand food or how to make it.

If you don't feel well, it effect everything else you do.
Eating well keeps you feeling well.

Please fill out this short survey for your chance to win, and contribute to what will be inside a developing product.  Your answers matter!

Fast, easy, and healthy, have been the cornerstones of what I do with food, and I want to make your life infused with energy, beauty, and the things you desire most.  So let me know...fill out right now.  You'll be entered into a drawing for a cookbook, but your answers will to on to help thousands.  The survey page will be live through November 23rd.

November 24th I'll be picking the winners and emailing them for their information to send the books to them by regular mail. 

Go fill out the survey and I look forward to your answers!

Wednesday, November 11, 2015

Take this survey and Win!

3 People Will Win
one of these cookbooks.  Please enter by filling out this quick survey:

I'm creating a brand new tool to assist you to have fun realizing your goals.  I need a little feedback to help me make it the best tool yet - easy to use, and geared for what you need.  In order to do that, I want to gather a little more information.  Please fill out this survey and enter for a chance to win one of the cookbooks pictured above.

It's simple and short.  Fill out your answers to the questions, and feel free to let me know anything on your mind.  It's okay if you want to remain completely anonymous - just skip the drawing and we won't have any idea who you are.  Just click here right now.

Susan Marque

Wednesday, October 14, 2015

Slender Living – Through the Holidays and Beyond - Food Ponderings ....vegan, vegetarian, macroibiotic, paleo, mediterranean, recipe

I am going over old emails as I write a story of a friend I met through my food coaching.  She lived in Australia and attended an online course I gave on Slender Living - Through the Holidays and Beyond.  The add copy read:
Slender Secrets can make you sexy, energized and
satisfied throughout your whole life!
Have ease this Holiday season.

Slender Living – Through the Holidays and Beyond is a
two hour tele-class that gives you priceless tools
and would normally cost $250, but for subscribers, the cost is only $95.
Plus if you purchase your “seat” before October 31st you only pay $75.

Apparently the class was just at this time of year.  As the weather changes and our appetites increase, it takes some game playing with one's thoughts to adjust and keep working at what makes you happy.

I've never met a person who was happy when they overate. It might be fun while doing it, but the reprocussions are not pleasant.  Ilanit fought with overeating in part because she was diabetic and played with her insulin.   She could control her weight taking less insulin, and then all of her indulgences could go right on through her, but she was hurting herself further in the process.  

Many people understand attempting to self medicate with food.  I met a neuroscientist named Gary Wenk who wrote about how food is like chemicals.  It stimulates or dulls, and can cause or eliminate cravings.  Ilanit liked that certain foods could curb her cravings.  We added some dried chestnuts to her morning congee because dried chestnuts are mild enough for a diabetic, but sweet enough to satisfy her bodies need for earth elements.  Plus chestnuts are filling, and the combo satisfied her far better than plain rice.  With the chestnut addition she easily lasted until lunch.  I also suggested some toasted seeds as a garnish, but she liked a touch of flax oil, and that was all.  

When she was ready to try something else - she liked my Bowl Full of Breakfast recipe (see below) as a hearty way to start the day.  It is nice as the weather gets cooler when you might feel less like cleansing fruits (best in warm weather) and more like foods that will stay with you longer.  

Ilanit loved the tele-class.  In two hours we covered an enormous amount that helped everyone create healthy habits and know how.  Instead of thinking about calories or trying to refrain from candy, alcohol, or eating bread for two months, to fit into a holiday dress - everyone came away with strategies they could live with.  There were tools to enjoy every Holiday occasion, and never have to worry about gaining weight. 

Here is the Bowl Full of Breakfast recipe as one step to healthy and happy you - all year long...

Bowl Full of Breakfast

This is a one pot meal that you can use for breakfast, or even add some raisins, sweetener, and re-cook for a dessert.

1/2 C. millet
1/2 C. sweet brown rice
1/4 C. Aduki beans
1/4 C. Dried Chestnuts
1/2 of a small cauliflower
1/2 red onion diced
1/2 butternut squash diced
1 ear of fresh sweet corn kernels
2” piece of Kombu sea vegetable
3 C. good water
Sea Salt

Soak the millet, sweet rice, aduki beans, and chestnuts over night in the 3 C. of water.  Add the Kombu and simmer for twenty minutes and then add the other ingredients with a pinch of sea salt.  You may need to add a little more water if pressure cooking and for sure if you are boiling to make sure it doesn’t all boil away.  Bring to pressure and cook 30 minutes more or 45-60 if boiling.  Season after with miso or gomasio, flax oil etc.  

Sunday, September 27, 2015

Warm Japanese Quinoa Salad - recipe, vegan, vegetarian, macrobiotic, paleo, healthy diet

It's day 3 of having a cold.  Yep, I still get them now and again.  The change in weather, a work fiasco, getting myself worked up run down over several things, and voila, I started to feel crummier than all of the situations I was dealing with combined.  Yet, not sick enough to forgo meals and take to napping.  I've tried several remedies for this cold, but so far, it seems to just need to take its course.

What felt fantastic was the lunch I made today with the little bits of things I had left in the fridge.   Here I've married South American quinoa, with a Japanese inspired theme, to create a hot salad that felt like the eating equivalent of a warm shower.  I paired it with a garlic carrot soup seasoned with white miso, and I immediately felt better.  With chilly weather just ahead, I imagine doing this recipe again soon.

Warm Japanese Quinoa Salad

For each person:
1/4 Cup quinoa, sorted and rinsed
1 Cup water
small pinch of sea salt
1 tsp. mirin
1 tsp. apple cider vinegar
(You might wish for a little red pepper flakes, or other spice, to jazz it up further.)
1 block savory backed tofu, cut into cubes(mine came from Trader Joe's) *alternatively, use chicken or beans...
4-5 romaine lettuce leaves, washed, trimmed, and sliced
1/2 sheet toasted nori, cut into strips

Bring the quinoa and water to a boil and add the salt, mirin, tofu and romaine.  Turn the heat to low and cover with a lid.  Simmer for 20 minutes or until all of the liquid is absorbed.  Top with the nori and a drizzle of flax oil before serving. (You could also add a dressing of your choice...)

Saturday, September 12, 2015

New York Healthy Visits Angelica Kitchen - vegan, vegetarian, incredible desserts, macrobiotic, diet

Hey there - It's been a while since I've posted.  I've been busy.  I went to Asheville, NC, came back to New York City, and had to pack up my things and move for the 15th time in 5 years.  (Am looking for a publication to publish that story...)

Currently am teaching a few select students (one who is going to be a dynamic teacher soon himself), writing for several sites, and working on some bigger projects.  Here is the second installment of New York Healthy!  Enjoy.

Monday, July 27, 2015

Summer Solutions - Recipes for Bug Bites, Sunburn, Thirst Quenching and More...

Remember when I wrote this?

For some reason, I can't find a link to it, but this was the page in the magazine.  There are so many simple, speedy things you can grab from your kitchen to fix a wide variety of little things.

If you cut yourself - grab that nori!  I recently told my doctor how it stops bleeding.  She said that made sense. When she was in medical school they used agar to stop bleeding.  Apparently seaweed has been used for thousands of years, before bandaids were invented.  You just stick it on the cut and the bleeding stops, plus the skin heals twice as fast.  (Stay tuned - a sea veggie video is coming soon!)

Bites don't have to bug you - My friend Nicole showed me her arm yesterday after yoga class.  She had a spider bite that looked more like elephantitis.  The ancient remedy for spider bites is to rub a mixture of sesame oil and salt onto the skin.  Vinegar is also a great topical for all sorts of bites and stings.  And as it says in the article above, lemon can relieve the itch. (Use one of these at a time.)

Sunburn soothers - We all know that aloe is terrific on a sunburn.  It cools and heals the skin.  If you don't have any handy, grab that bottle of vinegar again and rub it on (gently).  It too relieves sunburn.  Maybe you have lavender around your kitchen for getting rid of a headache.  Lavender can also be applied topically to give you sunburn relief.

Thirst Quenchers - Sure, water is number one.  My water infusion cookbook is almost finished.  Callisto Media is putting the final touches on the book and it will be out soon.  (I've seen the cover alone go through endless transitions.)  Infusions help you drink more water, but what can you eat that will alleviate thirst? (Remember if you are under hydrated you will get tired and your body can't function well.) Apples are great thirst quenchers.  I like taking a green apple with me on all plane travels.  Kiwi and watermelon are two other good ones.  (yes there are more...but why overpower this short blog post....)

For more tips and to get a personalized session to create healthy habits for your life - hop on over to and book your session right now!

Sunday, July 19, 2015

Best Beverages 2015

Here are a few of my picks for the best beverages you can buy right now.  They have good ingredients, and thankfully are pretty easy to find.  Enjoy this little slide show below:

Monday, July 6, 2015

Slaw Easy - vegan, vegetarian, macrobiotic, flexitarian, paleo, gluten free, easy recipe

I've been writing a series of articles for and am looking at various apps.  Here is my first video experiment on the ipad.

If you have any questions about diet, recipes, or how to get yourself to do what you know will make your life better - grab a coaching session at

Monday, June 29, 2015

Your Recipe For Success - L.A. Just Got More Beautiful - Holly Jean Cosner is in L.A.

There is nothing like feeling strong, centered, and powerful.  That's how I've been feeling this last week.  I've gotten to do Pilates with Holly Jean Cosner now for a couple of months and the transformation is fantastic.  My belly has never been so flat and fit.  I've never felt more able to take on anything.  That's actually saying a lot, because I've always been somewhat fit.

If you have thought - Ah Pilates is boring, or maybe you thought it was for dancers - or whatever you might have thought - let go of all of those thoughts, and go try a class with Holly in Los Angeles.  She moved there today. (Classes start Wednesday - July 1st)

I could feel the loss when I got up this morning.  I had my breakfast and realized that while I still have wonderful teachers here in New York, I was not looking forward to a week without getting to be in Holly's classes.  She is special.  Strong and gentle, her voice, her music selections, her inventive ideas that keep Pilates fresh, and interesting - these are all things that help you to work out better than you ever did before.  Be more successful in every area of your life - because it all starts at your core.

Then there is the personal attention.  She knows bodies better than anyone I've ever met.  She knows how a slight adjustment can make all the difference for you, and she gives you corrections in such a way that you remember them.  She doesn't have to repeat herself.  It's kind of amazing really.

Check out her schedule in L.A. at Yogaworks.  She is going to be teaching:
M/W/F/ Sun   Pilates in Hollywood, Larchmont  and West Hollywood
M/W/Thurs/ F  Barworks in Studio City

Oh and try a Barworks class.  I didn't venture into one until her last day here.  It was so much fun that I wish I had done it more.  It is more of a fitness class than anything resembling ballet.  My legs started shaking at one point but thankfully you move on to other muscles and get the whole body in there.  The music and Holly's voice kept me going and the hour flew by.  Give all of her classes a try, and after a few weeks you will notice how strong you are, how much more energy you have, and how good the world looks to you.  I will miss her.  (Okay L.A. keep a couch open for me, I might have to start visiting....)
Here are my legs in the back of the studio.... yeah the super white ones...

And as always if you have questions - need a little support with food - we still do phone coaching sessions for

Monday, June 22, 2015

Fast Monday Recipe - Get Summer Started With Ease - vegan, vegetarian, macrobiotic, paleo, gluten free recipe

Happy Summer!  As the official start went along with Father's Day, you might not have gotten to the market and are now wondering what to have for an easy meal today.  Gourmet fast food in a flash, is simple to do, when you know how foods are put together.

It's one thing to know how different food items work in the body to create energy, vitality, and your sexiest self.  It is another skill to have the ability to make delicious food fast and healthy.  This is the part where many people toss in the dish towel and head for the drive thru.  If that's you - book a single session today and get coaching that you will use for the rest of your life.  Having a few extra skills on how to feed yourself will go a long long way.  Feel great this summer and forever.

Here is one idea that you can do with just about any vegetable in place of the asparagus.  Use garlic in place of onion, and basically customize to your liking.  Ume paste is not only delicious, it is highly aklalizing, is terrific for making flat stomachs and clearing away gas, indigestion, or even fatigue.  While it is very strong right out of the jar, it is mild when cooked into a mixture.  Plus it tastes great with cooling tofu and basil.

Asparagus Ume Tofu with Basil
Prep time: 6 minutes
Cooking time: 10 minutes

For each person:

5 stalks asparagus, washed and trimmed
2 oz. Tofu, cubed
1/2 small onion, sliced
1/4 Cup fresh basil leaves
1/2 tsp. umeboshi paste (you can find it in health food stores or Japanese markets - be sure to get one that is good quality like Mitoku and not one that uses artificial ingredients.)
Olive oil

Cut the asparagus spears in half.
Put a small amount of olive oil into a fry pan and saute the onion for a minute.
Add the rest of the ingredients and saute for another minute.
Put a lid on the pan and turn the heat to low.
Simmer for 7-8 minutes and stir.
Replace the lid and cook for a minute or two more.

Tip:  You may wish to add pepper - if there is not enough ume for your taste, you can always add more to your portion.  If there is too much for your taste - squeeze lemon on.

Monday, June 15, 2015

21 Day Challenge - Less than a week to go

We're less than one week away from the official first day of summer.  Did you take the 21 day challenge?

If you did, and you are doing it, Congrats.  How's it going?  If you missed a day, did you start right back up?  If you didn't, why not start right now?  It only takes three weeks to begin habits that will give you something that you want.  Something that can last forever.  What do you want?

A slender physique?
Clear a few ailments?
A boost for your libido?
Greater energy?
Clear skin?

You can create anything, but you need to empower yourself with the tools you need.  In order to have a different result, you must do something different than you have been doing.  There is that great quote: "The chains of a habit are too weak to be felt until they are too strong to be broken."  Do something now that begins a habit of health, energy, vibrancy and living your life more fully.

If you are struggling and want some support.  Sign up for a session at  Sessions are private, effective, and completely customizable.  Give yourself a long lasting gift this summer and start living how you want to live.

Tuesday, June 9, 2015

Cherry Sorghum Pilaf - vegan, vegetarian, flexitarian, gluten free recipe

Please do not tell Sorghum - I'm not finding him my favorite grain.  I bought a whole bag of sorghum thinking I would probably love it as much as I love brown rice, millet, quinoa, teff and all of the grains you have known me to talk about.  I didn't love sorghum.  Sorghum is gluten free, and I recently tried it with a salmon recipe that I enjoyed, but I've been remiss finding more ways to cook it that go well with its chewiness, and distinct flavor.

Recently, I saw a recipe in the New York Times using whole grain and cherries.  I had never thought of pairing up cherries with a savory dish, but I gave it a whirl.  The sweet cherries, touch of green onion and thyme are just what sorghum needs to be more fun to eat.  I used broth, but water would work just as well.  In the original recipe they cooked the cherries and grain separately and put them together later.  As some of you know, I've been living with one burner and no stove.  Two steps seemed silly.  Here's my fast and easy version of this pilaf.

1 Cup Sorghum, rinsed and soaked overnight
2 Cups water or broth
pinch of sea salt (if your broth is salty, skip the sea salt
1 cup cherries - pitted
1 pinch thyme
1 green onion, chopped
splash of balsamic vinegar
earth balance or flax oil to taste

Drain the soaking sorghum and place in a pot with the 2 Cups water or broth.  Bring to a boil, add a pinch of sea salt (if using), turn the heat to low and place a lid on the pot. Cook for 45 minutes or until tender.  Add the rest of the ingredients and stir.  If using flax oil instead of earth balance - you can add it when serving. 

*Note - if using store bought broth, be careful of it being overly salty.  You can always use part water and part broth if it is. 

Monday, June 8, 2015

Fast Skin Savers

I had a friend in town last week and we ate some fun healthy meals.  Four meals, in two days, from restaurants though, and my skin broke out from the excess oils, and spices.  (Okay, and probably quantity too...) I headed to Chinatown to get some burdock.  Burdock being a blood cleanser, it usually gets my skin back to normal in just a few days.  Plus I like its earthy sweet taste.

I could have bought burdock in any health food shop, or Asian market, but I enjoy a walk through Chinatown and picking up other unusual foods along the way.  Spring and early summer are when the stalls are overflowing with pink lychees, purple or green kolrabi, viagraesque mountain potatoes, and of course piles of different greens. 

Always one to try new things, I took home a bunch of leaves on thick stems that I had never seen before.  The Chinese people tried to warn me that I needed to use them in soup.  Liver soup especially, but with meat, they told me.  I think they really meant - Hey white girl - don't eat these leaves raw - they aren't lettuce.  I cooked them in with my burdock and other veggies, and they were delicious. Something like spinach without the acidity. 

The next day - my skin looked better than ever.  It couldn't have been the burdock alone.  It had to have been the greens.  I used them a second night and woke up with a fairly perfect complexion.

I took a photo and plunked it into Google images and found these are gougicai or goji leaves.  Ironically the goji berries never agreed with me.  The leaves seem magical.  I want to find out more about them.  So far all I have found is they are good for the liver and kidneys.  In any case - the combination of burdock and these wonderful liver cooling greens is nothing short of magical. 

Keep in mind this is currently a study of one - so not exactly a big sampling of how it would work on other people - but stay open to the power of plants.

Tuesday, June 2, 2015

Refreshing Kanten Parfait - gluten free, vegan, vegetarian, paleo, macrobiotic, flexitarian, great recipe

Would you want the luxury of ice cream, with more health benefits and none of the detriments?  Kanten is a dessert that ought to come into vogue here in the U.S.  It's a normal dessert in Japan.  Here I've turned a simple kanten into a fun fruity, creamy, parfait that is satisfying, refreshing, and fun to eat.

To make kanten - simply use your favorite juice.  Apple makes a great base for adding summer fruits, but here I found a mango orange blend that I wanted to try.  In a saucepan heat one tablespoon of agar flakes (Here is what they look like - you can find various brands in your healthy grocery store.) for every cup of juice in a sauce pan.  Let the agar dissolve, stirring every so often to help it along and check.  Add any fruit you might want.  If you let it set with just agar and juice it will be like Jello.  If you add citrus or dissolved kudzu, you get a creamier kanten.

For the creamy layer I blended 8oz of firm tofu with 2 tsp. vanilla extract and 1/4 - 1/3 C. sweetener.  (I used honey because I had it on hand.  Use your favorite sweetener, from agave to maple syrup.)

Cool both in the fridge and layer before serving. 

Agar is soothing to the intestinal tract and can help relieve constipation.  You can make hundreds of different kantens with this method.  Vary the juice, the fruits, serve plain, or with a tofu whip, make it creamy or could make a different kanten every week.  See which one is your favorite.

Monday, June 1, 2015

Bite into Summer - It's time to have your best summer ever...Take a 21 Day Habit Challenge and Change Your Life Now!

June 1, 2015 - That's today!  What is one thing that you'd like to change?

Your weight?
The amounts you eat?
What you eat?
Your exercise?
Doing the 5 Tibetan Rites?
Oil Pulling?
Healthier treats?
Eating for energy?
Toleration elimination?

You might have a long list of things that you wish you were doing daily.  For now - pick one.  Start today.  Then by the official start of summer - you will be in the groove.

All of my coaching clients will get extra tools to help them change habits this month.
It's time to start living successfully towards the life you envision for yourself.

Who do you want to be?  What is the best version of yourself that you can imagine?
Would you be willing to create a new habit?  Make a change?  Start now.  Start today!
Yesterday, today was was the future.  It gets here one day at a time.
Whatever it is that you tell yourself that keeps you from having what you want - change that.
Create a new habit over the next 21 days and it will start you on a path that you can feel great about.

If you need help - book a session HERE!

P.S. Tomorrow we have a slimming dessert recipe  - Yes - that's right - slimming and dessert in the same sentence...all vegan, gluten free, macrobiotic, vegetarian....even Paleo if you want to put a label on it.  

Tuesday, May 26, 2015

21 Day Challenge - Change Your Habits - Change Your LIfe

I thought I wasn't a sprout fan until I tried pea shoots.  They changed my mind.  Changing your mind, your habits of thought, can open you up to the life you have been dreaming about.  What do you dream of? What do you want your life to look like this summer?  For the rest of this year? For years to come?  What do you want your body to look like?  What do you want your energy levels to be?  How good do you want to feel or look?  What kind of example do you want to be?

I invite you to pick one thing you want to work on. Beginning June 1st, you are going to implement this thing that you picked for 21 days.  Then by the summer solstice you will have integrated it into your life, and will hopefully choose to continue.

Everyday is your choice.  Every meal, every action, how you choose to think, and where you direct your attention.  What do you choose?  What do you want to choose now?

I had a client who said she wanted to lose weight.  She wanted to feel great in her body.  She just didn't want to change what she ate because she said when she did, she was hungry.  Hunger was her excuse to stay unhappy.  I asked her, "What's wrong with hunger?  I mean it isn't like you are genuinely starving, or without food.  You have plenty of food, and plenty of money, and options to get more food."

Being hungry isn't starvation or something wrong.  It might be your signal that you now get to be the size you wish to be.  I made sure I was clear that we were talking about the hunger that was her fear.  Hunger isn't to be ignored.  It might be thirst, it might mean you need a tiny bite to bring your blood sugar back up.  But hunger isn't something to be frightened of, or ward off before it hits by consuming enough calories for an extra meal.  This was not a woman in danger of an eating disorder, she had a hunger disorder, that after doing four sessions, and working with me for 21 days straight, she finally understood her hunger. She finally could let go of overeating, or eating things that didn't support how she wanted to feel.  She finally could let food be a fun part of her life and not rule her life.

So take the challenge - pick one thing - make sure you are doing your thing for 21 days. Be a new you this summer - 2015.

If you want to get coaching for the 21 day challenge.  Be sure and buy your sessions now.  Remember follow ups will increase in price starting June 1st.  You have less than a week to purchase your follow up sessions at the reduced rate.  (buy as many as you like - they won't expire for 30 days.)
Email us for more details!

Wednesday, May 20, 2015

Snack Suspension

My life has felt suspended the last couple of days doing jury duty.  It was an interesting experience.  They treated us well and the days still felt wearing. (Especially during some emotional questioning.) Somehow though I still got a lot done.  I appreciated the long lunches we had, so I could run home and make a meal, with plenty of time to get a few things accomplished.  Although I didn't blog, I was thinking about the huge difference food makes, and I was able to keep working right up until bedtime.

I didn't need snacks to get through the day.  often my snacks are no longer a need to stabilize my blood sugar like they used to be.  They are a treat that I've incorporated from those years of needing to support my pancreas, to not have low blood sugar moments.  They are also an avoidance tactic, postponing something that I don't want to do.

I love writing, but when you write, you also face emotions that you might like to leave stuffed down.  Recently I noticed how much I kept hopping up and down from my desk while writing a particularly charged piece.  (Stay tuned - it was bought and will be published soon.) I look in the fridge, sometimes I snack on a little something, or realize I'm really thirsty (remember that many times people misinterpret their thirst for hunger...), or don't need fuel at all.  That's most of the time.  I never miss a meal, so snacks are superfluous.

Sitting in jury duty waiting to be called, without the thrill of getting somewhere like when waiting for a train or a plane, it was surprising that snacks didn't interest me.  We were not allowed to eat in the waiting area, but it would have been fine in the lounge, or the hall, or to take a break outside. (You were allowed to sign out and take a break if you wanted one.)  I wonder how much of snacking is simply conditioning.  You might see someone else eating something, or a particular trigger in your workday gets you, and wanting to feel better -  you envision or get a snack that you enjoy.

When I went to Bali, I liked how in the late afternoon I would see a group of workers hack down a jackfruit and share it between them.  Their snacking was social as well as giving them a break.  It was also a healthy way to have a pick-me-up during that low barometric pressure time of the day.

Yesterday I was released a bit early and I walked back home through Wall street, seeing office workers in suits and ties, high heels and skirts, all running to or from the ice cream truck that had parked nearby.  One woman's tall soft serve cone was like a torch that she carried out in front of her back to a desk that she appeared to have escaped from.  The food might have been a reward or entertainment, but it certainly wasn't going to be a lasting infusion of energy.

Suspending snacks might be a great way to let go of overeating all together.  There is a prevailing notion that eating more often is a better way to eat, but from what I've seen, it is more of an excuse to overeat.  Most of us are not training to be fitness stars.  We don't live in Bali. If you need to heal an overtaxed pancreas - make a sweet vegetable drink - get coached on what to eat - and learn to wean off the constant need to nosh - because suspending snacks and having supportive meals at mealtime instead - can help you stand strong, no matter what comes up in your life.

Thursday, May 14, 2015

Rustic Lemon tartlettes - vegan, vegetarian, dessert, macrobiotic, gluten free, recipe

I love lemon.  Lemon bars, lemon pie (with or without meringue), lemon ices, lemonade - and these simple little lemon tarts that are having me leave room for dessert this week.

Instead of taking the time to roll out the crust, I wanted to see how the tart shells would be simply pinching off dough and making a tortilla-like round baked in a muffin tin.  It might look a little rustic, but it avoids any over working the dough (which can make it tough) and has a wonderful mouth feel this way.  You will be surprised how much lemon pudding you can fill these with.  They look small but are very close to a regular slice of pie in volume.  Feel free to eat with your hands.

Rustic Lemon Tartlettes

Makes 6 +

For the crust:
If you are gluten free, substitute King Arthur's Gluten Free flour or your own.
1 1/2 cups flour (I used spelt but you can do a combination with unbleached white if you prefer a lighter crust)
1/4 cup sweetener (Honey, agave, rice syrup, any one or a combination)
1/4 cup coconut oil, heated to liquid
1/4 tsp. sea salt

Mix the salt and flour together in a bowl.  Mix the oil and sweetener in another bowl.  Add the flour to the wet ingredients and mix until just combined well and all of the flour is incorporated.  Pinch off an inch or so of the dough.  Roll into a ball and then flatten with your hands like a tortilla.  Place in an oiled muffin tin.  You may need to press the dough to fill the sides of the cup you are working with.  repeat until you have filled all of the cups in the tin.  Bake for 10-20 minutes at 350°F.  Bake just until golden brown.  Pull out of the oven to cool.

For the filling:

1 lb. Tofu
¼ Cup Oil
2/3 cup agave (it gives the best flavor)
1/8th tsp. sea salt
6 T. Lemon juice
½ tsp. vanilla

Blend in a blender until smooth and creamy. Pour into prepared tartlette shells.  Refrigerate for at least one hour before serving.  

With very minimal sweetener and packed with calcium and protein, having these as a treat is far easier on the body than traditional sweets.  To learn how you can enjoy a giant range of delicious foods that meet your goals to create what makes you love your body and love your life - sign up for a session right now at 

Wednesday, May 13, 2015

Everyday Salad - gluten free, macrobiotic, vegan, vegetarian, paleo, recipe

The eating out trend has increased so much that many people hardly ever turn on a burner.  Restaurants know that fat and sugar will make things taste great, and get your synapses firing away in pleasure centers that get you to eat more, or just come back again for another good experience.  You could easily be eating chemical flavor enhancers that numb your ability to be sharp, as well as pack on an extra few pounds. 

Eating in, you control what goes into your food.  You get the best flavor and no pesticides, hormones, antiobiotics, or other chemicals, when you buy organic.  You can't fool your body.  It knows the good from the bad, and acts accordingly.  Giving yourself optimal fuel, and learning how to create balance, are two of the greatest tools you have for a joy filled, healthy, and slender life. 

One of my clients asked me what a typical lunch of mine might look like.  Here's what I ate today.  A simple salad thrown together from ingredients I got at Trader Joe's.  (I have my few organic favorites.)  I paired it with some millet-rice and tea, but honestly I was too hungry to remember to take a picture of all three.  I definitely don't have this salad every day.  I mix things up quite a lot.  I do love salads for lunch though, and this is the type of thing I go back to again and again.

Everyday Salad - with Trader Joe's ingredients

For each serving:
1/2 of one of the three organic romaine hearts you get in an organic package, chopped
1 carrot, washed and chopped
3 artichoke hearts, rinsed and sliced in half
1/4-1/2 cup beans (white beans shown)
small handful of organic pea shoots

For the lemon dressing:
1/2 organic lemon's worth of juice
1 T. olive oil
pinch of sea salt or sprinkle of ume vinegar
black pepper to taste

Mix dressing ingredients and pour over assembled salad.

To find out what salads might be best for your body type - sign up for a session at

Thursday, May 7, 2015

Lovely Ladies Lunch - vegan, vegetarian, macrobiotic, gluten free - recipe

If you have coached with me, you know I laugh at the gym culture's way of looking at food.  They push protein, fear grains, and look at the world in terms of protein, fat and carbs. (Well that and calories.) It's like calling all filmmakers Woody Allen's.

Instead, I look at foods in terms of what they offer, and what I want to create for myself right now.  This is a protein packed and filling lunch, that is both slenderizing and good for you.  It supports the kidneys and that can give you energy, while being calming to ease stress.

The chickpea crepes can be made gluten free if you wish.  When not using all purpose flour, there can be some sticking to the pan, but don't worry about it.  The crepes still turn out beautiful and tasty.

I paired my crepes with a simple lemony dressed side salad.  You could insert this into the crepes as well.  Alkalizing lemon goes so well with the mix.

For the crepes:

1/2 Cup chickpea flour
1/2 Cup All purpose flour (gluten free or regular)
1 Cup hot water
1 pinch sea salt
1 Tablespoon olive oil
coconut or rice bran oil for frying the pancakes

Mix the flours with the sea salt and then add the hot water and oil.  Whisk well or even put into a blender.  Let the batter sit for 20 minutes or for several hours.  It will thicken.  Pour a 1/4 Cup of batter at a time into an oiled skilled on medium-low heat.  Cook for several minutes.  Bubbles will form and the color will change.  Flip the pancake and cook the other side for a few minutes more.  Fill and serve.  Serves 2-3.

For the filling:
This is the amount for one person - multiply as needed.

1 carrot, chopped
1 stalk celery, chopped
2 T. chopped onion
1/4 cup chopped parsley
Tamari to taste
1 tsp. olive oil
1/2 cup cooked baby lima beans

Saute the vegetables in the olive oil for a couple of minutes.  Add the beans and sprinkle tamari to you personal taste.  (I used a quick light sprinkle, approx. 1/2 tsp.) Cook for 3-4 minutes with a lid on.

Tuesday, May 5, 2015

Drink to Cinco De Mayo - gluten free, vegan, vegetarian, macrobiotic, flexitarian, good recipes

 Happy Cinco De Mayo.  Even if you don't celebrate, these refreshing beverages are great to have all summer long.

Rice milk is magically transformed overnight into a kefir that is not only great for you,  (all of the probiotics) it tastes like a super clean milk shake.  For Cinco De Mayo just add a sprinkle of cinnamon on top and you have an extra boost against allergies and for digestion.

Rice Super Shake

32 oz rice milk (I used organic Westsoy rice milk)
1 packet Kefir starter (This one works)
2 tsp. vanilla
1/4 cup raw honey

Make the Kefir according to the directions on the box of starter.  When it is thick, add the vanilla and honey and blend with a hand blender to froth up. 

For another refreshing, cooling and cocktail like drink - try a Banana Fresca.  It really is refreshing and full of potassium for hot summer days.  The addition of alkalizing lime helps balance the acid forming nature of the banana.  The ice blends it into a light drink you could sip on a porch swing.

Banana Fresca

For each serving:
1 ripe banana
Juice from 2 small limes
4-5 small ice cubes.

Blend all ingredients in a blender.  For an added Cinco de Mayo kick you could sprinkle in a touch of cayenne or cinnamon - but I like it simple the best.

For ideas of how to choose the right beverages and foods for your personal constitution and conditions - schedule a session.  The follow up rate will double in June.  Buy as many sessions as you want now before the switch.

Sunday, May 3, 2015

Limited Time - Get Trained - Make Life Delicious

You should enjoy your food.  For that matter you should enjoy your life.  What have you been baking up for yourself lately?

For the month of May - follow up sessions will continue to be at the reduced rate.  (It doubles in June.)
I am offering training for those that would like to learn to be a food coach, and if you have already done an initial session at any time with me - then you can purchase training sessions at the follow up rate.  Stock up and be ready to begin your own coaching practice by bikini season!

Session times are limited so grab yours now!

If you have not done an initial session: sign up HERE.
You don't need to have any prior training to begin.

Some items we will cover include:
  • How foods work in the body
  • Specific foods for specific ailments
  • What zaps or creates energy
  • How to eliminate cravings and what to do if they creep back
  • The lasting solution to weight loss where you get to eat and be satisfied without worrying about calories ever.
  • Skin solutions for different bodies.
  • Acid/Alkaline balancing vs. Yin/Yang balancing
  • The good and bad with salt
We will cover food systems such as vegan, raw, macrobiotic, Asian, western and Indian diets and where your focus might be.
  • You will be required to do some reading. 
  • Reports will be oral or written, you get to choose.
  • You will create your own packet materials, giving you a booklet to offer your clients.
            • You will be given plentiful coaching tools that are not offered anywhere else, such as menu planning tools, question sheets that help clients become clear on their goals and thus reach them sooner, recipes and more.
  • You will get to know some ancient remedies that work wonders.
You will begin being an expert in your chosen area.  I will ask you to pick readings where your interest lies.  Some will choose one system over another (like macrobiotics over Ayurveda). I do have reading lists if you need them.

In addition you will get:
  • How to work with clients in person and on the phone
  • What it takes to create your own seminars and get bookings
  • How to write articles that will create publicity.
  • Beginning your business, tips on what you can do to turn this into your day job
  • Getting your website and materials working for you.
  • My personal experience from 20 years of teaching: what works, what I could have done better from the beginning, etc.
This is personalized instruction so each of you will have your own order of working.  You will need to spend more time on some things, and less on others.  You may want to work solely on the food for four sessions, and then do another four sessions just on the business.  How you do it is up to you, as there is a lot here.  I look forward to helping you share your love of health.

Friday, May 1, 2015

Pizza For All - gluten free, vegan, vegetarian, flexitarian, macrobiotic, sugar free, recipe

Have you ever improvised knowing that it could turn out to be a flop? Ever glanced at a recipe and come up with an idea you just had to try?  Well, cooking for one, in my tiny make shift kitchen, a few groceries were all I had to lose. Since I only have a toaster oven, I made a pizzette instead of a full pizza - which turned out to be a good thing because this was so good, that I ate enough for two people. 

Pizza is normally one of those foods that can cause a lot of unpleasant reactions.  There is often yeast and sugar in the crust, even if it is gluten free.  Baking powder, soda, or eggs can cause negative consequences too.  So how do you make a bread from whole grains that isn't more like a glorified cracker?  Below is the answer.  You can top it with anything.  I just happened to have a zucchini and onion along with Follow Your Heart cheese - so that is what I did on top of pesto.  It was delicious.  Next time I'll do a red sauce with maybe pineapple and olives because that sounded good too.  Let me know your favorite combinations!

Pizza For All
You might be amazed at how simple whole grains turn into a delicate and tasty pizza crust, without the addition of yeast, baking powder or eggs.  It’s kind of magical.

For the crust:

½ Cup quinoa, soaked overnight
½ Cup Millet, soaked overnight
2 Tablespoons olive oil
10 Tablespoons water (1/2 cup, plus 2 T.)
2 pinches of tarragon
generous pinch of sea salt

Soak the millet and quinoa together in several cups of water overnight. If you are making the pizza later in the day, just put your soaking grains in the fridge until you are ready to use them.

Rinse and drain the grains.  Put them in a blender with the other ingredients and blend for a couple of minutes.  You will get a runny batter about the consistence of pancake batter, so you will need a pyrex pan with sides (or cast iron).  I used a pyrex brownie pan.  If you are using pie plates you might need two.  Just leave enough room to be able to then top your pizza.  Grease your pan, then pour the batter into it.

Bake in a 450° oven for 20 minutes or until just golden brown on top.

Top with your favorite pizza toppings.  For a pesto instead of a red sauce here is one version:

Pumpkin Seed Pesto

Pumpkin seeds are high in zinc and low in fat.  I’ve found this pesto to even work without the olive oil if you really want to cut down on fats.

1/2 bulb fresh (green) garlic (two small cloves would work)
@ 1 Cup loose packed fresh basil leaves
@ 1/4 Cup olive oil
@1/4 Cup water to thin
1 Cup toasted Pumpkin seeds (to toast simply dry roast in a fry pan over med. heat.  Keep stirring and they will start to pop like popcorn. Transfer to blender)
1 tsp. Ume Vinegar
2 tsp. White miso paste
Simply combine all ingredients in a blender or food processor and blend to desired consistency.

Spread the pesto on the baked crust.  Add your favorite cheese, veggies and anything else you normally enjoy on pizza from chicken to olives and pineapple.   Enjoy!
Serves 4.

Thursday, April 30, 2015

Sexy Salmon and Gluten Free Side - Recipes

You might find that salmon perks up your energy.  It's been touted as a food to get things heated up in the bedroom, and it can also give you a little extra boost for other things as well. Here it gets paired with gluten free sorghum.  A hearty grain that has a great tooth for pilafs, risottos, or if you like a grain pudding to be chewy. 

For the sorghum: Soak 1 cup of sorghum in 3 cups of water overnight.
The next day, drain, rinse, and cook with 3 cups of fresh water and a pinch of sea salt, for 45 minutes.
This will make 4 or 5 servings.

To make the pilaf.  Saute 2 Tablespoons chopped leak with 1 clove of chopped garlic and 1 Tablespoon of fresh peas, in 1-2 teaspoons of olive oil, per person.  Add the sorghum after the vegetables are soft, and saute for one minute more. (multiply to make as much as you might need.  Alternatively if you want to use all of the sorghum, you could add the vegetables from the start and finish with a small amount of oil.)

For the salmon:
Mix 1 Tablespoon of olive oil with 1 teaspoon mustard, 2 Tablespoons lemon juice, 1/2 teaspoon honey, and 4-5 chopped, fresh, mint leaves - per fillet.  (multiply as needed)
Pour the mixed marinade over the salmon in a baking dish.  You can marinate overnight or simply pour and bake.
Bake in a 350° oven for 20 minutes. (If you prefer broiled or grilled salmon - grill until it is cooked through and easily flakes - approximately 4 minutes on each side.)

Wednesday, April 29, 2015

Freeze Grain Not Beans, and other useful tidbits

Why do you freeze whole grains when you take them home, but not beans?

Beans get stored just like whole grains do, in silos, in bins, and all kinds of containers.  What is the purpose of freezing grain anyway?  When you take whole grains home, even the ones that are in shiny packages and look positively clean - they can still harbor things - like bugs.  Only once did I get a grain bug that hatched inside the glass jar I had stored some brown rice.  Once was all it took for me to forever freeze my grains for 24 hours when I brought them home.

If you cook what you have immediately, don't worry.  Cooking is going to kill any eggs or larve that could potentially be attached.  It doesn't happen often, but often enough that freezing is a good practice.

Why not freeze beans?  Have you ever cooked your beans and they just wouldn't get soft?  No matter how long you cooked them, no matter how much water you added, they still had an unpleasant tooth to the darn things.  I've even had to throw away whole batches on occasion.  More in New York than when I lived in L.A. (during winter).  Beans can get "stale" when they are frozen.  I'm using the word loosely.  They change just enough, that they no longer cook up well.  Just the same as when you store them for too long. (And remember not to use salt until beans are fully cooked.  That too will prevent them from getting soft.  A piece of kombu might seem salty, but that will make them taste great and be far more digestible.)

Of course you could always purchase canned beans that are already cooked.   They are good to use, but do not have as rich of a taste as freshly prepared beans.  They are just as filling, but a little less strengthening when you buy those canned one.  Beans in general are supportive for the kidneys and adrenal glands.  Think energy and strength without the fat of animal foods.

Beans are wonderful in all types of cuisine.  If you haven't experimented with them much, start with a soup, dip, or toss them in a salad.  Just remember not to freeze them when you take them home.  Freeze whole grains, not beans.

For more how to's and personalized dietary recommendations.  Be sure to sign up for a session at

Tuesday, April 28, 2015

Fast Food Gourmet - vegan, vegetarian, macrobiotic, paleo, flexitarian, gluten free, recipe

Make as much, or as little, as you like, of these delicious, speedy recipes.  Their versatile enough that you might want to put the radish salad and tofu in a wrap for lunch the next day, or use the tofu in another unique way.  I'm thinking of creating a healthy pizza shortly, and it would be a good topping. (Although, I think I'll do something else...stay tuned...)

The cooling tofu here is paired with warming sweet potato, and the blend of flavors is nice.  Radish are terrific for clear skin, but don't toss those tops.  They are even higher in vitamin C,  B vitamins, and are generally as terrific as other dark leafy vegetables.  Plus you can think of getting a bonus when you buy radishes, you get two vegetables for one price.

Here I simply sauteed both tops and roots with garlic and a pinch of sea salt, then squeezed a little lemon over the top.

The sweet potato was also tossed with olive oil and sea salt, and roasted in a 375° oven for 30 minutes. (The pieces are small so they cook faster.)

For the tofu: simply mash in a bowl with chopped, fresh basil and splash with ume vinegar to your taste.  There is something about basil that just works with tofu.  Here I used the extra firm (The Whole Foods Brand.) drained and pressed for a few minutes with paper towels.

For more fast food tips and knowing which foods are the best to create what you want for yourself - grab a session at