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.