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Wednesday, June 30, 2010

I'm not this kind of coach, but...I think I could help you get your swagger on!

I love these 2 actors! Who doesn't want a swagger coach to help them through all those none practical purchases (chandelier in the closet - anyone?).

Monday, June 28, 2010


I have an obsession over soup. It all started when I was little and my favorite snack was some various variety out of a Campbell's soup can. My tastes have since grown accustomed to more flavor & diversity. One of my super duper faves is Vietnamese Pho. I fell in love with Pho on the streets of Vietnam where it cost about $.50 per bowl. I enjoy Pho for several reasons:
  1. it is filling
  2. it comes with basil leaves, loads of sprouts and lime = healthy
  3. it has rice noodles which are a nice option for gluten-free peeps (its dairy-free too)

I was taken out to Ngog Vietnamese Bistro in Saint Paul, MN. It is a lovely sustainable & local supporting restaurant. They take pride in serving fresh ingredients from around the Twin Cities - what's not to love?

Serving up local brews!

Not only that but the environment is welcoming, the server accommodating, they have a cute patio, local brews AND the soup was reasonably priced! WOOT WOOT. There were so many wonderful dishes on the menu it was hard deciding on the Pho so we also got an appetizer.

Now I'm hungry all over again!

Friday, June 25, 2010

You have acne

I was looking through old photos and I ran into a few pictures that actually show what my skin used to look like. It was pretty awful and I was always really embarrassed about it and I even avoided wearing the color red for fear it would make it look worse. I also thought that makeup made it look extra gross and crusty so I was usually self-conscious whenever I left the house in the morning.

Once when I was living in South Korea a Korean friend and her Husband took us out for the day. While we were walking around a Mall he suddenly pointed at my face and said very loudly in English "YOU HAVE ACNE!" He called me out one of my major pain points. I felt like I was punched. I figured he was proud of himself for knowing the words in English, but it made me feel worse than I already did. Considering I already stuck out like a sore thumb - White, American, Overweight I got lots of stares already. Sometimes even people screaming at me from moving vehicles.

After trying lots of skin care products and many prescription creams and medications. I finally  learned how to heal my skin with food.

My skin now 2010:

So for those of you out there who have tried everything (creams, cleansers, prescriptions, etc) and still haven't seen the results you'd like to see with your skin then let me tell you there is hope. It is called healing from the inside out!

PS - If you are ready to heal your skin, depression, insomnia, digestive issues then DON'T forget my special Birthday offer http://mulberrymary.blogspot.com/2010/06/you-fit-fabulous.html

Wednesday, June 23, 2010

Make today matter

This last week I wrapped up a book called "The Book of Joe" in preparation for my book club meeting in July. I found it to be a fast read and I did have a hard time putting it down. Does this book have anything to do with food? Not really, but it does reflect on the preciousness of living your life fully and I believe that to be a huge piece to my business as a health coach. One section I read leapt off the page and allowed me some much needed reminding because although we "know" we don't always "know." I decided I wanted to share it because sometimes we all need a little reminder now and then to assess what truly matters in our life.


"The three of us laughed a lot that day. That's what I remember most. And that for one day, I completely forgot about my secret and just enjoyed myself, for the first time in ages."

I nod, feeling my eyes becoming moist...I can actually recall the way that day felt, the sensation of it, and what it felt like to be me then. The crisp autumn air, the noise of Manhattan, the delightful, conspiratorial sense of being somewhere we shouldn't have been...the cool wind as we walked through the zoo.

"That day mattered," Wayne says emphatically. "There were plenty of other days that mattered too, but not nearly as many as there should have been. I've thought about it a lot. What makes a day like that matter so much, and why there are so many less of them as we get older."

"And what's the answer?" I ask.

"It's simple, really. We were doing what we wanted to do, instead of what we expected ourselves to do...I'm here to tell you," he says "that at the end of the day, which is where I currently reside, nothing else matters but the things that truly matter. This is nothing you didn't know before, but even though you know it, doesn't mean you really know it. Because if you really knew it, you'd act on it, man."

Have you put off doing something that really matters because you have other more pressing things to do? This week I ask you do something you REALLY want to do and put off something you EXPECT of yourself. See how you feel at the end of the day. 

Monday, June 21, 2010

V is for Vitamin; An Interview with a supplement Queen!

Growing up my mother made sure I took my vitamins (aka supplements). It became a way of life for me and my family. I don't recall enjoying the pills - even the chewable vitamin C - nonetheless it made an impression on me. As I got older the topic of health became increasingly more important to me given the many areas of my life suffering due to lack of sleep, depression, acne, and IBS. Ultimately, leading me to becoming a Board Certified Holistic Health Coach. For several years, I took limited supplementation because I truly believed that in order to be healthy you must eat real food. I figured eating really good, unprocessed, organic, local food should be plenty right?! In the last few years I have found that in many cases eating real food is not always enough. I like to think of vitamins as "insurance." As someone who wants to eat or drink only the best I wanted to interview Mary from OVitamin to elaborate on supplements and what to look for considering it is such a sticky subject.

ML: Can you tell us why you are in the supplement business?
Mary: A lot of the reason I'm in the supplement business has been because of my own personal quest for better health. Nutrition has always been my passion. I am constantly reading up on what's new in the alternative health realm. I  also love attending seminars and trying to remain on the cutting edge of whats happening in the supplement industry.

ML: How long have you been in business?
Mary: I have been in business as a nutritional consultant within my husband’s chiropractic clinic for over 25 years.  Because our clinic was holistic we addressed more than structural issues. Supplementation with Vitamins, minerals and herbs was part of our wellness protocol. The last three years we started our on line store to make our products more accessible to not only our patients in our clinic but also all the clients we attend to that live too far from the clinic to see personally.

ML: What kind of benefits have you seen and your clients seen from taking supplements?
Mary: The benefits we see are too numerous to do justice in a short answer but I will try to mention a few. We have seen restored health in people who had lost their health and hope with the traditional medical approach. We have seen clients improve in so many areas from high cholesterol to something as simple as better energy.

ML: Purchasing supplements is a right that we have right now, however in the past we almost lost this right. Why is it important for consumers to be able to purchase their own supplements?
Mary: I would say the primary reason is because ultimately our health is and always should be in our hands. We must take responsibility for our health. Allopathic medicine is based on illness. You don’t do anything about your health until you are sick! The ability to purchase vitamins and supplements gives us the option to choose health.

ML: What are some basic tips that you could give us when selecting supplements? (what to look for, who to trust, where to buy)
Mary: I always tell my clients never buy from big box stores or your local grocery store. Buy your supplements from a trusted source. The supplements we sell are only for distribution by health care professionals. I have personally worked with the products we sell either in our clinic or with my own personal research.  I know the companies; I know how they assay their products and what standards they adhere to. 

ML: Fish Oil is a supplement these days that is seen to have widespread benefits, but there is also the worry about mercury tainted fish. Can you tell us how you select a fish oil or omega-3 supplement?
Mary: Fish oil is getting a lot of publicity lately even pharmaceutical companies are on it. They are currently going to release a high potency prescription EPA-DHA! This is one of their tricks to get consumers to pay 4 times the money for fish oil and to say the supplement industry does not assay their fish oils! But what I look for is the fish oil has .01 parts per billion heavy metal contamination. If a company says they have 0 they are basically lying and you cannot trust that oil. There are different ratios of EPA-DHA and I recommend a 6-1 for gut issues or 3-1 for everyone else. I prefer a enteric coated fish oil because it is easy on the stomach.

ML: Many Americans are dangerously low in Vitamin D. Can you tell us what to look for in a Vitamin D supplement?
Mary: I like isoflavanoids with the Vitamin D3 like the Metagenics ,ISOD3  or emulsified Vitamin D3 which helps with the digestion and absorbtion of the Vitamin D3. I recommend 2000 to 500 IU’s a day.

ML: Are there specific supplements that should be avoided?
Mary: Avoid supplements that have a lot of excitatory amino acids. A lot of energy drinks out there have added amino acids to their so called healthy protein powders. It can cause an imbalance in neurotransmitter support. I would also avoid Iron unless you have been diagnosed with anemia. Iron is highly toxic and can cause mal-absorption of other nutrients.

ML: Are there specific guidelines when taking supplements?
Mary: The guidelines are different for different people. I am a less is more kind of person. I always start with a lower dose and work up from there. I also start with the most glaring issue in one’s health. Don’t try to do too many things at onece.

ML: Anything else that would like to add?
Mary: Just as important as our micro-nutrients (vitamins and minerals) are our macro-nutrients! Remember all the vitamin supplementation in the world will not replace an unhealthy diet or lifestyle. Vitamins should be considered as support for your health.

Mary has worked with her doctor husband in the clinical trenches for over twenty five years. Most of her training has been in the form of hands on. Mary continues to attend nutritional seminars, constantly learning new insight she can share with her clients. She has helped countless patients and clients with their nutritional needs as well as coaching them in that process. When not at OVitaminPro.com Mary enjoys skiing, writing, hiking, running and walking with her dog Oscar.

Thursday, June 17, 2010

YOU = Fit & Fabulous

Ready to be Fit & Fabulous this summer!

Who isn't ready to look and feel fit & fabulous? I know that my clients feel more energized and alive. They are more focused and productive in their lives and they have diminished food related cravings. They feel empowered with the knowledge of what food and drink will fuel their high-powered lives.

They were ready to shed the unwanted weight, the bloating, the gas, the embarrassing & painful acne, they wanted to see transformation. They were tired of being moody and depressed oreating emotionally. 

They wanted to be energized, feel confident and sexy, they wanted to wear the "skinny" clothes in their closet!

Everyone wants to spend more time enjoying their life and less time worrying about how they look and feel - am I right?

So as I mentioned last week

I am offering TEN - 10 week individual programs at a CRAZY reduced rate ($400 off the regular investment rate). REGISTER NOW ***

This program is about enhancing your life and giving you the tools to continue what you have learned throughout your life. This is not a fad diet - this is a customized why of life that suits your needs!

Here is a snippet of what is included in your transformational program:
  • Weekly 50 minute phone sessions (total of 10)
  • Laser focused attention on you and your health goals
  • Gradual changes that help you stay motivated and not overwhelmed
  • Written materials, templates, recipes*** these are tools you will have in your toolbox for life!
  • Sessions can be recorded for your review
  • Full email support with 24-48 hr turn around
  • Full pay or 3-Installment payment option
If you are interested in working with someone who uses a food as medicine approach or if you are ready to see immediate changec all me 612-721-0451 to register ASAP ***. If you are undecided then give me a call so that we can discuss if this program is right for you.

There are ONLY 5 more spots left and this bargain rate goes away by July 10th, 2010!

Register Today! ***

***Get scheduled on my calendar as soon as possible. If you have trouble finding a time that works call me!

Water makes a clear difference!

Do you think a lot about water and its importance with respect to its taste, color or smell? Me too. I guess that makes me a foodie! I love this program "Gourmet's Diary of a Foodie." Enjoy.

Wednesday, June 16, 2010

Monday, June 14, 2010

Unmasked: The Truth About Cosmetics

First... please support Aimee Prasek's work by voting (a lot!) for her wellness show on Oprah's new network: http://myown.oprah.com/audition/index...

It only takes about 10 seconds to vote 10 times. So vote 10, 100... 1,000 times per day until July 3rd. I'm not asking for money here... just votes :) And every vote will bring her closer to her dream. I just need to get back into the top 5 to move to the next round... so vote, vote, vote!! Learn more about her wellness show and how you can help create it here: http://wellnessgossip.com/2010/06/our...

To learn more about cosmetics and how you can make healthier product choices, visit:http://wellnessgossip.com/

Walnut Butter - YUM!

I have never had Walnut Butter before, but I figured that it might be a great alternative to Almond Butter or Cashew Butter. Today was the day I decided to try and make walnut butter in my vitamix (I heart my vitamix with a passion). Given I never really follow recipes and instead use them more as I guide I am never quite sure how something will turn out. I looked over a recipe for peanut butter and then start inventing - so take this recipe and do what you will with it! I'm sure you will make something luscious.

  • 1 Cup soaked walnuts - drained
  • 2 tbsp extra virgin coconut oil
  • Sprinkle or 2 of ground himalayan sea salt
  • 1 tbsp of brown rice syrup (or raw honey or agave)
  1. Place walnuts first and then all the other ingredients into the wet vitamix container - put on lid 
  2. Turn on machine - up to 3 and then up to 5
  3. Use the tamper then turn to low and shut off the machine
  4. Make sure ingredients are not stuck to sides of machine - push everything down around the blades (Machine is off - repeat machine is off)
  5. Replace the lid and then turn on and up to 5 and use tamper.
Next time I make this recipe I will use 3 cups of soaked walnuts so that it will be easier to work the machine.

This was delicious - really! The consistency was soft and it looked like oatmeal and sort of tasted like oatmeal. I really liked it so for those of you who love oatmeal, but have an intolerance to it like me - try this recipe. I think it could also be a stand alone dessert. You can use this as a spread or a dip with fruit or on crackers or toast. Mash in a banana and have a great snack before the gym. You could also eat it plain or put it in a smoothie.

Let me know if you try it and if you make any modifications to it.

Friday, June 11, 2010

Keep Dinner Simple

Dinner shouldn't have to be overly involved. Of course, there is a time and place for time consuming meals (like Thanksgiving or a fancy dinner party) but I would say it isn't after a long day of work. Instead, keep it really simple. Remember that food is fuel. You are eating for the purpose of fueling your body. Take a peak at what you have in the refrigerator and in the cupboards and then just toss something together. Don't stress yourself out over dinner - it isn't worth it.

The only guide you need is that you want to be eating high quality Protein + Fat + Complex Carb because this equation gives you stable blood sugar.

Here is what I had available for dinner the other night:
  • Chicken
  • Spinach
  • Garlic
  • Onion
  • Lemons
  • Extra Virgin Olive Oil

Wednesday, June 9, 2010

Summer BBQ selections

When you are deciding what to pile on your plate at a BBQ this summer try to load up on fresh or grilled veggies & grass-fed meats. 

Have some lovely condiments on hand to jazz up your plate: 
  • fresh sauerkraut found in the refrigerated section (loaded with probiotics & enzymes)
  • fun mustards (avoid ones with added sugar)
  • pickles (same avoid if there is added sugar)
  • radishes
  • guacamole (slather on the burger/brat/dog)
  • hummus (more slathering)
  • black bean or refried bean dips
  • Ground Flax Seed to sprinkle on veggies
  • Nutritional Yeast to sprinkle on veggies

Monday, June 7, 2010

Wellness Quick Tip

I'm in week 3 with my Double Your Energy Detox & Summer Time Slim Down groupies I am so proud of these AMAZING ladies and I wanted to share a little tip:

Our detoxification formula - toxins out, whole nutrients in - applies to every facet of your life, not just food. Where in your life do you have emotional and physical toxins that you can cleanse? Now is the time to examine your career, your relationships, your home and your spirituality. Once you've identified toxins to remove from your life, ask yourself where you can add more soul-feeding joy. 

Saturday, June 5, 2010

Chef Cat Cora & MNBlogPantry

Ok so I have been meaning to post all sorts of various recipes and other odds and ends for over a month (I promise I have the pictures to prove my good intentions). But, who cares if I have all these pictures of various meals I have cooked or eaten if I can't tell you about them? For some reason I just couldn't commit to posting anything. Maybe it has to do with my group detox program going on. Or maybe it has something to do with the fact that I have been working on trying to finish up the details for my new website. No matter the reason here is my first post since my unintentional break.

Chef Cat Cora and the MnBlogPantry.

Today I had the pleasure of meeting Cat Cora here in Minnesota. She is on a book tour and because she is partnered with Macy's she is going around presenting/teaching and then doing a book signing.

She was very dynamic as I can only guess she must be on TV. I loved her Southern accent. She showcased 2 recipes from her new book Cat Cora's Classics with a Twist. Her Grilled Chili-Lime Flank Steak Soft Tacos with Charred Pineapple Salsa and Grapefruit and Cherry Ambrosia with Honey Cream. Everyone got samples - super tasty and the recipes were very simple and easy. Not only that but they were visually appealing as well. Take a peak:

The reason I was able to get my picture with Cat Cora was because I have been participating in the MnBlogPantry events. Thanks to Jen from Unplanned Cooking for organizing this event.

Here she is pictured with Cat 

I also wanted to post a few pics of some fellow bloggers I always love hooking up with at different MnBlogPantry events. Michele and Kelli are pictured here with a watermelon margarita from Cat Cora's book. 

And the lovely Molly of Taste Bud Tart