MulberryMary

Proclamations are cool, but achievable goals are better

2011-12-31T16:19:00.000-06:00

What do you want to do, be and have in 2012? Be specific! Take some time to really think about what you want. Jot notes, doodle, color, meditate or use whatever tools you want to let yourself really tune in.Once you have a good idea about what you want make sure your goals are measurable and attainable. Goal setting isn't just creating a list it's about setting a foundation. How will you know if you've reached your goal if it's too vague? How will you know if you are on track if you don't take the time to visualize the steps needed? Figure out each piece and determine a timeline. Most importantly if you fail to determine these markers for each goal you may feel unsure or become easily derailed on your way toward your accomplishments. Then share some or all of your goals with a friend or a coach that is going to check in with you and keep you focused. Once you have everything outlined then make sure these details are in a safe place - journal/online document that you can reference as often as needed. You may need to updateAnd you will want to re-access, especially when you've reached some if them. Cheers to you creating the life you want! If you want to share a few or all of your goals please do below.

4 Stress-Stopping Snacks

2011-12-13T07:24:00.000-06:00

By Mary Langfield, Certified Holistic HealthCoach dedicated to increasing awareness to improve your health and outlook onlife.

Tell your typical comfort foods to hit the road and opt for these healthier snacks when faced with your next bout of stress. Instead of mac and cheese, chips, or other fat and carb-heavy foods, choose an easy snack that will leave you feeling healthier, lighter, and happier. Think of snacks as mini meals that allow you to maintain your energy.

For the best bang for your buck, choose a combo of protein + fat + carbohydrates.

This combo will keep you satisfied and energized longer. Mix up the recommendations below.

Berries: These flavorful fruits, such as blueberries, are loaded with vitamin C and high in antioxidants and fiber. Just one cup of berries provides all the disease-fighting antioxidants you need in a single day, boosting your immune system during the cold season, promoting cell health, and combating stress. Berries also quell future hunger pains, thanks to their high fiber content that leaves you feeling full long after you eat.
Almonds: These super snacks are loaded with a slew of healthy vitamins and mood-enhancers such as vitamin B, zinc, and vitamin E. They also cleanse your body with antioxidants and heart-healthy fats.
Yogurt/Kefir (Plain, Unsweetened): Whether fresh or frozen, yogurt is a great alternative to other creamy impulse-eats such as ice cream because it offers your body a helping of probiotics (active live cultures that help to balance your digestive system and inhibit toxin-producing bacteria in your body) while uplifting your mood with a hearty helping of tryptophan, a chemical that aids the creation of the fog-clearing and mood-enhancing chemical serotonin.
Lean Proteins: Resist the fried chicken and fries and have an egg or some low-fat cheese as a snack instead. Lean protein is great for maintaining a healthy mood because it helps to stabilize your blood sugar, which fluctuates when you’re under stress.

Still crave something sweet? Eating a little dark chocolate everyday can actually be good for you, keeping cholesterol down and reducing the risk of clogged arteries.

If you’re interested in learning more about how little changes to your routine and diet can transform your life into something happier and healthier, contact me today to learn more about holistic health coaching!

Smoked Salmon Pate

2011-12-05T12:59:00.000-06:00

OMG - OMega 3 Goodness

Smoked Salmon Pate

Prep Time: 5 minutes

Cooking Time: 25 minutes

Yield: approx 4-6 servings

Ingredients:

1 pound Salmon (2 fillets)

1 1/2 tablespoons of alder wood chips

2 tbsps of Lemon Juice

2 tbsps extra-virgin olive oil

2 tbsps of organic butter (I used goat butter =YUM)

Celtic Sea Salt and Ground Pepper to taste

Fresh Dill (optional)

Directions:
1. In a stove top smoker, add wood chips and place salmon fillets on the grate.
2. Add the lid to the smoker, turn burners on low - set timer for 20 minutes (walk away or prepare something else)
3. When timer goes off, check to make sure salmon is done
4. Place salmon in food processor with lemon juice, butter, olive oil, salt, pepper, dill or other magical ingredients of your choosing
5. Blend until smooth
6. Do a taste test and add more salt, pepper - to your liking
7. Scrape out Pate and place in a sealed container in the fridge for a few hours
8. Serve and Enjoy

Try this as a quick dinner, snack or appetizer.

This was super simple and quick. It is also really tasty (if you enjoy salmon). If you do not have a stove top smoker, just bake the salmon and then follow the instructions starting with step 4.

Want to Feel Better? Go Nuts!

2011-11-08T11:07:00.002-06:00

By Mary Langfield, Certified Holistic Health Coach dedicated to increasing awareness to improve your health and outlook on life.

Did you know that all nuts areseeds, but all seeds are not nuts? Evencrazier, a nut is actually a fruit,according to Merriam-Webster. Although the nitty-gritty of scientificclassification may not be a page turner, the health benefits of these smalledibles is definitely worth learning.

Many nuts, such as walnuts, arean excellent source of omega-3 essential fatty acids, a type of fat necessaryfor brain cells and mood-lifting neurotransmitters to function properly, andcan even help some people with depression. (Other foods rich in omega-3 fattyacids include salmon, sardines, flaxseeds, and omega-3 fortified eggs)

Nuts are also high inphytosterols (substances that lower your cholesterol naturally) and containpotassium and magnesium, both of which help lower blood pressure.

And let’s not forget that nuts are delicious, add tons of flavor,are easy to add to dishes, and great for snacking!

Top 5Seeds and Nuts to Lower Cholesterol:

· sunflower seeds

· pistachios

· pumpkin seeds

· pine nuts

· whole flaxseeds, freshly ground

Instead of your typicalmidafternoon snack, opt for almonds fora great source of protein and calcium that keeps your energy going and liftsyour mood.

Looking to add more calcium toyour meal without relying on dairy? Sesame seeds are a good source of calcium.Just sprinkle them onto your typical salad or greens to add a health boost toyour meal.

Who would’vethought going nuts could feel so right?!

Do you have afavorite snack or meal involving nuts or seeds? Share your fresh idea!

Want to use this article in your Ezine, Blog, or Website?

You're welcome to share this article! When you do, please include this compete blurb:

"Would you like tolearn more about how increasing your awareness of basic diet and lifestylechanges can have tremendous positive effects on health and outlook on life?Check out my website, marylangfield.com,for more resources or to schedulean appointment and learn how health coaching would work for you. Startbelieving in yourself and seeing results!”

The Dark Secrets of Artificial Sweeteners

2011-11-02T11:12:00.000-05:00

By Mary Langfield, Certified Holistic Health Coach dedicatedto increasing awareness to improve your health and outlook on life.

Do you use artificial sweeteners in your coffee or tea? Doyou enjoy diet drinks and diet foods? Most of us have opted for things labeled“diet” to avoid the typical high-calorie sweeteners in drinks and foods. Butwhat if I told you that you can be addicted to artificial sweeteners and thatthey might be causing you to eat more food or gain weight?

Cutting back or eventually eliminating your consumption ofartificial sweeteners may lighten your mood, remedy some of your healthproblems, and may even result in weight loss.

In her book The Diet Cure, author Julia Ross, M.A., explains that “more than ten thousandaspartame [common artificial sweetener] users have reported over one hundredadverse symptoms, compiled by the Food and Drug Administration (FDA). Theyinclude everything from menstrual changes, weight gain, and headaches to severedepression, insomnia, and anxiety attacks.”

Have your cravings for sweets and fatty foods (and possiblyyour weight) increased with your aspartame use? Ross explains that theconnection between eating more unhealthy foods, gaining weight, and consumingartificial sweeteners has been confirmed through several studies in bothanimals and humans.

What’s worse, when you consume aspartame, the fake sugar’singredients are actually in competition with tryptophan, blocking itsconversion into the "fog-clearing and mood-enhancing chemical serotonin.” Thismeans that diet sugars may actually be preventing you from feeling positive andhaving a clear mind.

Next time you reach for your typical artificial sweetener or dietsoda, consider going without the sweetener or replacing your diet soda with hotwater and cleansing lemon oil from Young Living Essential Oils instead. You may just find that in time you start to find your moodelevating and your waistline shrinking from these easy diet adjustments.

I’ll leave you with this encouraging quote about RichardSimmons:

“In 1996, Richard Simmons, the diet and fitness guru,announced that he had given up diet sodas after years of addiction and suddenlylost ten pounds.” If that’s not a success story, I don’t know what is!

Are you interested in learning more abouthealthy living and ready to have more energy and feel better? Schedule a Nutrition Breakthrough with Me Today!

Magnificent Mousse

2011-09-12T13:30:00.002-05:00

I love having parties and having people over. But, the moment it gets planned I start to worry about what I am going to serve, even if its a potluck. This time I had my family coming for the Labor Day holiday and my mother said something to the effect of "well I guess we won't have dessert because you are too healthy. So, of course there won't be anything sweet and tasty". Ah, okay crazy lady. We healthy people still have dessert but we use quality ingredients. This still stings a bit coming from your mom. I had planned on making cookies, but I didn't even bother telling her that because what if my gluten-free, dairy-free, sugar-free cookies didn't live up to a regular cookie. Man, she stresses me out. As I was making cookies and brownies I decided I could make chocolate mousse. My family enjoys rich, dense desserts and they are fans of cheesecake and french silk pie so I decided that I could whip up a rich velvety chocolate mousse without issue, and I was right.

This recipe was so rich and creamy that everyone actually adored it. I sent the leftovers home with my brother so that the temptation to eat any leftovers wouldn't be an option. A little sweet is all my body can handle and if it had been sitting around I don't think I would have been able to resist it.

Ingredients:

3 Cups Raw Walnuts
9 Medjool Dates
6 Figs
1.5 Tablespoons of Vanilla extract
1 Cup of Coconut Milk
1/2 Teaspoon Cinnamon
1/4 - 1/2 Cup Raw Powdered Cacao
Stevia (Optional)

Directions:

Place dates and figs in the food process, process till smooth (if the mixture is super chunky and stuck add a little water to the batter
Add walnuts and a pinch of Himalayan or Celtic sea salt, pulse till smooth
Add the chocolate to the mixture, you may have to open the food processor and push the mixture back down.
Add Vanilla and Cinnamon, process
At this point you have raw brownie dough so you can spread the mixture in a pan and pop them in the fridge. Yum.
To make this a mousse transfer the mixture to a Vita-Mix
Add the coconut milk and possibly more chocolate.
Make sure that the texture is firm and to your liking. Add some more chocolate or stevia to amp up the sweetness or rich chocolate goodness.

Fresh summer dessert

2011-07-29T06:00:00.000-05:00

This summer has been intense. The heat and humidity has been stifling. This summer seems to be trying to rival the crazy winter we had of below freezing temps and ice and snow storms. As the heat has cooled down into the mid-80's the weather has been joyous. This little lull allowed this time to bake a crisp as well as homemade coconut milk ice cream. Both were delicious. Yum!

Stone Fruit Crisp

Ingredients:

6 cups of peaches, nectarines, plums, apricots
1 tsp ground cinnamon
2 tbsp of lemon
1/4 cup of Sucanat
5 tbsp of coconut oil
1/2 cup gluten-free oats
1/2 cup Almond flour
1/4 cup shredded coconut
1/4 cup chopped walnuts
1/2 tsp of himalayan sea salt

Directions:

Pre-heat oven to 400 degrees
Place fruit in baking dish - Pie plate or other 9 inch pan
Place all other ingredients into the Vita-Mix and blend
Add the crumbly mix to the top of the fruit - evenly
Bake for 25 minutes or longer depending on your oven (my oven runs hot)
Eat with Coconut, Almond & Raspberry Ice Cream. Yum!

Coconut, Almond & Raspberry Ice Cream (Dairy-Free, Sugar-Free)

Ingredients:

1.5 pints of Raspberries
3 tbsp of fresh lemon or lime juice
1/4 cup of vanilla agave
1 cup Almond Milk
3 cups Coconut Milk
1 tbsp pur vanilla extract

Directions:

Place all ingredients in the Vita-Mix and blend
Scoop out and place in Ice Cream Maker for 20 minutes
Scoop out of ice cream maker into freezer friendly container and freeze for a minimum of 1 hour.
Enjoy with Fruit Crisp!

I can CAN CAN

2011-07-25T08:45:00.000-05:00

Canning is something that has intrigued me for awhile, but I can honestly say I wasn't planning on making jam or preserves or other canned fruit to make it through the long winter. Simply for the fact that I have issues with consuming too much sugar. If you didn't know it already canned items are typically PACKED with sugar or corn syrup for preservation means. I know I could use a sugar alternative, but what am I gonna spread it on? Bread? Gluten-free bread isn't all that and I want to make something that I am going to love and be able to use in a pinch. Yes, I know that canning isn't all about jams and jellies or salsa, but it is an easy way out when deciding to make an investment of time and money.

I've made large quantities of applesauce and green soups before, but instead of canning I've frozen these lovely items and stored them in a large freezer. The problem with this method is that the power could go out. So there is a real possibility that you could lose all that food and hard work if that happens, however unlikely. I never grew up canning or even knowing people who canned, until recently. My family is from the east coast so there was no family farm to inspire me. However, in the last few years I have been thinking more about canning. As a health coach you'd think that this would be right up my alley. Yet, I am a city girl at heart and I want to make things as easy and simple as possible (like making homemade bread in the bread machine). I love good healthy food, but convenience still trumps most things in my life as well as my clients' lives.

The main obstacles for me were 1. figuring out what to can (soup, meats, veggies) and 2. whose gonna join me? Canning is a social activity and I am always looking for ways to spend more time with my family and friends.

Last year I was sent a lovely book called "The Fresh Girl's Guide to Easy Canning and Preserving" by Ana Micka. This quick read came with a little DVD and I watched it with interest after about 8 months of procrastination of course. The DVD was somewhat helpful, but I think that watching videos online for specific steps in the process would be just as useful. In fact, I only care about the nuts and bolts of things and so I would say the DVD could have done a better job with just showing the process versus all the little chit chat. However, I did learn from it and I was happy to review it. It is an adorable book and I have found it useful as a total canning novice. Plus, I'd even watched my housemate can this past year and she makes it look simple and easy, but she has been doing this for years.

I gathered a few of my friends together for this first adventure into canning. We had a pre-planning date and reviewed books and purchased jars.

And in the end we decided to keep it simple and just can applesauce. We purchased 36 lbs of apples.

We luckily had access to this Vitorio Strainer which removes the peels for you after you cook up the apples. Great gadget!

Then we went to town making applesauce and rocking out to 80/90's music while we worked (this is probably my favorite thing about canning though not required).

In the end there was 21 jars of sauce. Which was great because it was an even split between the 3 of us. You can see from the picture its pink. The mixture of 5 different apples gave us this pretty color.

We have another date set on the calendar and we have already decided to can chutney and pickles. So as you can imagine it was fun. As a bonus our menfolk grilled up dinner and so on the whole it was an awesome day!

Is there a thing as Reader's block?

2011-07-14T14:39:00.000-05:00

I think we all know about writer's block. I do not consider myself a writer by any stretch of the imagination, but it is something I am trying to cultivate. I am trying to gain some confidence around words, sentences and the expression of ideas on paper.

However, I am an avid reader and I jumped at the chance to read a novel that incorporates food into the mix. I think its great to read a book that inspires you to get back into the kitchen and enjoy the preparation and excitement of food.

The novel sent to me was "Georgia's Kitchen" by Jenny Nelson. I can say that this was a quick read. I did not particularly feel inspired by it, but it wasn't a complete let down. It was sort of an "eat, Pray, Love sort of book. I'd love to have a quote or maybe a page in the novel bookmarked, but it did not inspire or provoke thought. It was a simple chic lit book that was easy to read. If you enjoy chic lit books this might be a nice summer read for you up at the cabin or on a rainy day. If you want something a bit more meaty for a book club - this might not be it. In fact, a lot of the books I have read this year have been so-so.

However, I did read "The Last Chinese Chef" by Nicole Mones. I must say I absolutely loved this book. Yes, it had the romance and sex component as well as a whole lot of Asia (deep sigh). I have this "thing" for Asia, Asians and Asian cuisine. Actually, the reason I wanted to pick this book up is because although I love Asia and much of the food; Korea, Japanese, Vietnamese, Thai - you name it. Chinese food has always been a struggle for me, even when I traveled to Beijing. I want to love it, but I am almost always disappointed. The dishes are slimy and too oily and usually salty. So the goal with reading this book was to see if the novel could teach me about what I had so clearly been looking for with Chinese cuisine - the Art of it, the Tradition and the Respect that food and meals have on the people. Something that we Americans' loose sight of much of the time.

This novel did not disappoint. Nicole Mones is an outstanding writer. It doesn't hurt that she has spent years working and traveling through China either. She writes beautifully and does a wonderful job at creating real characters that you can relate to and believe in within an exotic, but familiar world. Not only are the characters endearing - the novel is inspirational. At least I thought so and it wasn't just about the food, but how food in China brings people together, its expressive nature and how cooking teaches life lessons.

"The most important thing is to preserve civilization. As men we are the sum of our forebears, the great thinkers, great masters, great chefs. We who know the secrets of food must pass them on, for our attainment in food is not less than our attainment in philosophy, or art; indeed, the three things cannot be separated. These are the things that make us Chinese."

.......

"He was wiser than any alchemist. His dishes brought him all the glory under heaven. And he did it just as easily from coarse simple food as from rare delicacies. He often said that the best food was simple and homey; it reminded us of when we were young, or felt loved, or were lit up with believing in something."

.......

"In this humble book I have tried to give the facts about the cuisine of the Chinese imperial palace. It was a place of tragic beauty. Of everything I learned there, one thing stands out. Food was always to be shared. When my master sent out his untouched dishes...he would only send them as complete meals for eight people in stacked lacquerware. Never any other way. The high point of every meal was never the food itself, he taught us, but always the act of sharing it."

This novel makes you want to try your hand at Chinese cuisine or at the very least share a simple meal with others. It certainly did for me. In fact - I dragged (ha he loves it!) my husband down the Rainbow Restaurant on Eat Street in Minneapolis. I chose Rainbow because I know that they have a gluten-free menu and it makes the choices a lot easier for me. Also, the whole dining experience is less stressful if I do not have to ask a ton of questions or make lots of dietary requests. Try it sometime and let me know what you order.

Although, the "The Last Chinese Chef" was wonderful. I've been looking for more books to quench my desire. Do you have any recommendations? Help get me out of this dry spell.

Tired of Feeling like Crap?

2011-07-07T10:48:00.000-05:00

Maybe you are doing to it yourself? I know I was for years and years. I unknowingly spent hours in the gym, avoided eating out and drinking during my 20's. I ate minimal calories, tried different diet pills, took drugs to clear up my skin and all of that "hard work" never paid off. I was still overweight, had terrible skin, I was foggy, exhausted and depressed. Food allergies can keep you from feeling 100% and looking your best.

Check out this Article from Dr. Mark Hyman "Are Food Allergies Making you Fat."

Also, if you are interested in getting help in this area consider joining my upcoming Boot Camp/Detox combo. View the details here.

Basic Dietary Reminders

2011-06-29T06:00:00.003-05:00

Everyday I try to be the best I can. It certainly isn't always easy, but the better I feel the more likely I am able to be a caring and compassionate person.

Here are a few of the things that can help anyone feel better, look better and be better.

1. Avoid hydrogenated oils, preservatives, artificial colors
2. Do not overeat, it overloads the digestive system. Instead eat until about 80 % full (this can be a hard one)
3. Eat organic, grass-fed animal foods in moderations
4. Drink around 6 - 10 glasses of pure water. Most of use overeat simply because we are dehydrated
5. Eat only when you are calm and hungry. The body needs to be able to focus on digesting
6. Eat whole foods as much as possible - meaning avoid eating foods that are prepackaged
7. Eat as many none starchy vegetables as you like
8. Chew chew chew - digestion starts when you look at your food and then start to chew it. Chewing your food well puts less pressure on the stomach to try and break up the food later.

Check out my facebook page and become a fan!

Need a Head Adjustment?

2011-05-28T12:11:00.000-05:00

Not everyone is all that interested in seeing a Chiropractor. I totally get it. It is very scary to have someone adjust your body and in some cases I have read horror stories about chiropractic visits. However, I have been seeing a chiropractor since I was in junior high and so for me seeing a chiropractor is equivalent to seeing an MD.

(picture taken from here)

I am always on the hunt for learning about other holistic remedies for health and then experimenting with those new holistic remedies. As I have been on the hunt for some specific information regarding weight-loss I ended up in the office of a holistic practitioner who immediately looked at my face and asked me what kind of head trauma I had experienced. I told him that when I was in third grade I had an accident that landed my face into the door jam at school and had to have stitches.

I asked him if he could tell because my eyes weren't 100% symmetrical. He said, yes. Which was a bit shocking to me because I thought I was the only person that could really tell that my eye shape wasn't quite the same (one seemed a bit squished) and one eyebrow seemed higher than the other. I figured that this was just the way my DNA put everything together.

The weird thing about this conversation is that I was told by a Homeopathic Doctor about 8 months prior that I needed my head adjusted and I didn't know what it meant.

As a holistic health coach I find that it is extremely important when I work with clients that I look at the whole person. I try my best to connect with them whether it is in-person, via Skype or over the phone. And during this session I felt as though this practitioner really saw me and looked at me. He wanted to help. Yes, I know I am biased, but I always feel like my time at the doctor's office is so quick and that they really do not see me as anything but a time-slot. I always leave feeling like my questions were not answered. I know I haven't found the right MD (if you have a recommendation please email it my way), and I am still looking, but I think that people want to be seen and heard when it comes to health.

During my session with this holistic practitioner he told me he was going to adjust my face and that it was going to be a memorable experience (painful). It certainly wasn't pleasant and it did hurt quite a bit, but once he had finished the pain was gone. He used several acupuncture needles to relax my body from the pain and allow me to rest. When I got off the table I told him that it was weird by I felt as though my mouth was larger. He said that wasn't odd at all and that I was supposed to feel that change. It is very hard to explain but my mouth feels so different (I keep feeling along the inside of my mouth along the gums and teeth and it just feels different).

After the session was over I got into my car and when I looked into the mirror I was in awe. My face looked completely different to me. Let me preface this by saying that most of us study our own faces. I doubt other people are going to notice. The change is very subtle but in my opinion HUGE. My eyes are the exact same size now. Before this head adjustment one of my eyes was slightly smaller or squished. It isn't something just anyone would notice (thank goodness). In fact, I have been trying to locate pictures that are up close so see if I could post it, but I don't have the skills in photoshop to magnify the few up close photos that I have.

I never thought that I would have needed my head adjusted. But, this experience was fascinating and I am wondering what other little things I am going to learn and experience over the years that are this "awe inspiring." I'll keep you posted of course.

A whole lot of crazy

2011-02-09T15:30:00.006-06:00

Taken from http://thedaffodilproject.blogspot.com/

The last few weeks have been full, packed to the gills, overcommitted. I have been busy running:

Meetings
Technical Training Consulting
Working with my fabulous clients
Teaching Classes
Traveling to FL (not for a vacation)
Attending Networking Events
Writing newsletter
Preparing for Upcoming programs and classes (HINT HINT)

This gets all sorts of extra stars ****

Learning how to belly dance (who knew it would be so hard?)
Weight training
Yoga
A few chiropractic appointments
A Shiatsu massage (anyone else hold tension in the gluts - tender!)
A brow wax (things were outta control!)

It is all just a little much. I'm sure you feel the same way. There is always something more pressing than your health. I don't want to miss out on life, yet at the same time I've got a To Do list that makes my head spin. Not to mention that there is another holiday around the corner that is ready to derail us from our health goals. Check out one of these posts for some sweet ideas Post A, Post B it is V-Day after all.

However, I for one am very excited about my upcoming Defrost Detox Program. It is a time where I too get to reaffirm my own goals and participate fully. One of the key ingredients I will be focusing on during my 4-week program is to cool it and chill the @)(&@#! out! It is a time where I am reestablishing a relationship with myself and making myself and my own needs a priority. Make yourself number one and you will see that by taking that time for yourself you will be more like the person you truly are within.

Detoxing does not only involve what you are or are not putting into your body (excess sodas, caffeine, alcohol, pre-packaged foods, sweets). And, believe me food is a vital UPGRADE when transforming your health. But, your lifestyle plays a key role. Think about what the missing piece is for you. Is it your diet or your lifestyle? Is it a combination? Take some time to reflect on what you really need right now to feel your best and take steps toward attaining that goal. Make your goals bite sized and manageable. Reward those efforts you make - not with food, but with some other tantalizing treat.

Check out the details here of my upcoming Defrost Detox and jump in.

What's your body image?

2011-01-21T04:00:00.001-06:00

Are you one of the many women who has a hard time looking in the mirror? Do you have a warped sense of self? I know that this is an area that I have struggled deeply with myself. If you are you in need of a body image tune-up then, you might appreciate this show by Carson Kressley "How to Look Good Naked" - because most of us do have that desire to look smoking hot wearing zip/nada/nothing. Maybe you will be inspired. I think that this episode seemed tasteful enough though at first I was certainly fearful when they started the show in nothing but skivvies in front of huge mirrors, not to mention cameras...Check it out.

My Individual List of "poison" foods

2011-01-19T04:00:00.063-06:00

Over the last 6 - 7 years as I have been working toward healing my various ailments (depression, bad skin, digestive discomfort, weight gain, insomnia, etc) I started doing a lot of research. My goal was to try and determine what I could do holistically to turn these problem areas around naturally and without prescriptions.

The two main tools I found have been through diet and lifestyle.

Each person is an individual and although there are many foods that are not beneficial, junk foods, excess sweets & alcohol, bad fat. Sometimes there are seemingly good foods that although are not "bad" can actually be seen as a poison to your own individual body. I know that using the word "poison" must seem like overkill, but as I have watched myself and my clients' health transform I think the word poison is actually very fitting.

Here are my individual foods that do not agree with my body:

Bananas
Soy (including Tofu, Tempeh, Edamame)
Catfish
Cow's Milk
Coffee
Cornmeal
Fructose
Gluten containing foods (this is a major issue for many people and it is very hard to avoid if you use convenience pre-packaged foods)
Halibut (sent me to the emergency room twice, though the doctors said it couldn't be the fish)
Lamb
Liver
Mushrooms (again with the mold issue)
Oat (typically cross contaminated with gluten)
Peanuts (they can contain a lot of mold and I am very sensitive to mold)
Pork
White Potatoes (though I believe my clients on the whole do better leaving these out of their diet as it is such a high glycemic food)

I still enjoy potatoes though rarely and I select Yukon Gold/Fingerling, Purple, Blue or Sweet Potatoes

Shellfish (clams, crabs, oysters, scallops, shrimp, lobster)
Strawberries
Sucrose
Black & Green Tea

It took me a while to tune into this knowledge. Even when I intuitively knew that dairy had something to do with being bloated. Or that gluten might have something to do with my lack of concentration, or that bananas (the perfect food for SO many reasons) would cause constipation - I still didn't want to believe it. I mean it seemed like an awful lot of work to remove these foods from my diet. Right!?!

Most of my clients know there are foods that do not work for them, but they continue to eat these foods because they are so common and they don't know any different. They also don't trust themselves and rather buy into whatever diet plan seems the most alluring at the time. And, I don't blame them - its what I did since I was 8 years old. My recommendation to you is to try tuning into that knowledge and seeing how much better you feel when you do.

How do you do that? Grab a notebook and start charting how you feel after you eat. You will start pin pointing what sets you off whether its migraines, gas and bloating, zits cropping up, your energy might be zapped, maybe your allergies are worse. Once you chart how you feel take the time to trust that knowledge. Pay attention to what you have been consuming - food and beverages (and don't forget about your body care!). Not only will you be much closer to your optimal health goals you'll realize that it is a lot less work to eat the right foods than the wrong.

If you are interested in learning how to do an elimination diet and getting support then sign up for my newsletter on my website www.MaryLangfield.com and look out for one of my upcoming group programs (you'll get recipes & other health tips too).

Everyone needs a laugh...

2011-01-16T05:00:00.004-06:00

This is probably my new favorite show! This seems to be the 1st episode so keep on the lookout for more after January 21st 2011. I haven't been to Portland, but I have always wanted to go. Maybe someday. Check out this silly episode and see if it makes you laugh. Sometimes I feel like a freak when I ask so many questions about the food I am about to order at a restaurant, but usually I end up sticking to veggies to keep it simple.

Cabbage Saute

2011-01-14T04:00:00.000-06:00

I was asked to post this recipe that I made for Christmas. I hope you enjoy it as a main meal or as a side dish with lunch/dinner or for breakfast with a side of chicken sausage. Yum!

Ingredients:

1 Small Cabbage or 1/2 large
1 leek, sliced into rings (or yellow onions)
1 bunch of kale (de-stemmed)
4 cloves of garlic minced
Pinch Himalayan sea salt
2 tbsp of Extra Virgin Olive Oil
Ume Plum Vinegar - to taste

Directions:

Chop up the cabbage, chop up/rip the kale leaves, mince the garlic
Heat your pan on low, add the extra-virgin olive oil
Add the leek and let it sweat a bit
Add the sliced cabbage, stir and coat the veggies with olive oil, cover for 7 minutes (or so)
Add the kale with a bit of himalayan sea salt, cover for a few minutes until wilted
Add the ume plum vinegar to taste (it gives the greens a lovely sour taste)
Serve and enjoy. Makes enough for 6.

As with any recipe you may need to "play" with the ingredients to get the flavor you desire. Please do not feel constricted to follow these directions exactly. If you don't have cabbage, use what you have like zucchini or green beans.

Chocolately Truffles

2011-01-10T04:00:00.001-06:00

This year I decided to make some truffles for the 25th of Dec. These little truffles were sweet and full of superfoods so I knew I would have something tasty to snack on while everyone was indulging in the usual holiday favorites. That way I wouldn't feel totally left out.

These truffles were quick to prepare and made 50 small round truffles.

What you need:

1 cup cashews
1 cup walnuts
1/2 cup raw cacao powder (or cocoa powder)
1 teaspoon vanilla extract
1 cup medjool dates (pitted)
1/4 cup goji berries
1/4 pumpkin seeds
1/4 tsp of pink himalayan sea salt
Agave syrup (optional - depending on the level of sweetness desired)
1 tsp cinnamon, 1 tbsp sesame seeds, dash of cayenne pepper

Directions:

Combine cashews, walnuts, cacao powder, vanilla, salt, goji berries, pumpkin seeds in a food processor
Blend until it looks and feels paste like (you may add agave to add sweetness or extra stickiness if needed)
Remove from the food processor
Grab small tsp size piece of the "dough" and roll into a ball
In a separate bowl add the cinnamon, sesame seeds, cayenne (if you want a bit of heat) and roll the balls to dust them (If you enjoy shredded coconut it would be lovely to roll the truffles in coconut and extra cacao powder)
Place them on a tray and in the freezer for a few hours
Transfer to a tightly sealed container after initially frozen
I can't say how long they will last as they didn't make it through the weekend ;)

Simple Soup

2011-01-03T05:30:00.000-06:00

Hands down soup is my favorite food. I love them all - creamy, brothy, chunky, noodley...yum. Soup is nourishing and filling and it heats you up when it is chilly outside. Soup can also be paired with just about anything and everything - salads, sandwiches, pastas, entrees.

However, sometimes making soup seems like a chore. Forget that! Instead of slaving away just toss some "stuff" in a pot and call it simple soup. Don't over think it.

This soup is super healthy and nutritious and you can take this recipe and recreate it everyday by using other frozen veggie bags and adding favorite herbs or condiments to give it flavor.

1 Bag of Frozen Broccoli
1 Bag of Frozen Green Beans
1 Box of Chicken Stock
2 Large Leeks - chopped
3 Celery Stems - chopped
2 TBSP of Fresh Parsley
1-2 Bay leaves
4 Cloves of Garlic - minced
2 TBSP of extra-virgin olive oil
1 Tsp (+) Celtic Sea Salt or Himalayan Sea Salt
Couple cranks of ground pepper
Pumpkin Oil - little drizzle over each bowl (totally optional, yet tasty)

1. In a stock pot, heat the extra-virgin olive oil on low heat. Once the pan is hot add the leeks, celery, bay leaves and cover
2. Add the garlic after a few minutes
3. Once the veggies are softening up add the box of chicken broth (about 4 cups)
4. Toss in the frozen veggies (add whatever you like no need to follow recipes 100% all the time - cauliflower, peas, spinach, zucchini would also be be great choices and easy to find frozen)
5. Bring to a boil and then reduce heat and add salt, pepper, more garlic (optional), parsley
6. Shut off heat and pulse in a Vita-Mix blender if you want a creamy consistency or only blend part of the soup keeping some of it chunky.
7. This is COMPLETELY optional, but super delicious add a drizzle of pumpkin oil on top. Not only is it tasty, but it makes the soup look extra fancy!

This was a thick soup so if you wanted it thinner, blend it more or add extra stock.

Serves 6

Super duper FIBER biscuit

2010-12-30T05:36:00.003-06:00

Teff Flour was on sale at my co-op today and I decided to grab it up.
What is Teff? It is a gluten-free grain; used in Ethiopian staple bread, injera; it makes tasty quick breads, pancakes and waffles; substitute up to 20% in recipes; teff has a sweet, malty flavor; use to thicken stews, soups, sauces.

Teff is high in protein and I look for that in my grains. A whole grain and protein combination is helpful as it allows the absorption of the sugar into the body more slowly so that we receive steady energy from that food. That means that we are less likely to keep snacking mindlessly on a food. Unlike, say eating regular cookies we may purchase from the store where the flour has been reduced to the endosperm of the grain and no longer whole. Therefore, we are left with only the sugary part of the grain and this can lead more quickly to blood sugar imbalances.

Ideally I wanted to make a gluten-free bread, but given the fact I didn't have all the ingredients, I settled for teff cookies. I remembered seeing a recipe from my friend Michelle and I decided to use her recipe as a guideline. What I found however is that these cookies had a firmer more biscuit consistency than a chewy cookie (perhaps a bit of baking powder would remedy).

1 1/2 cups teff flour
1/2 cup roasted butternut squash puree
1/4 cup agave/molassas mix
1 cup coconut cream concentrate (from Tropical Traditions)
1/2 tsp. salt celtic or himalayan sea salt
1/2 tsp. vanilla

Directions:

Preheat oven to 350F.
I tossed all the ingredients, except the teff flour into my Vitamix Blender because the coconut cream concentrate is very solid at room temperature. So I needed to break it up and make it smooth again and the vitamix can easily handle that manipulation. You might need to add a little coconut oil to do so.
Combine all ingredients in a mixing bowl and blend well.
Scoop out the dough with a cookie scoop or a tbsp spoon and place on parchment lined cookie sheets (super easy clean up).
Using a fork, press down to flatten the cookies
Bake for 10-13 minutes
Approx: 2 dozen cookies

We did a little culinary math and it seems these cookies have approximately 5 grams of fiber per cookie - that's a lot.

If you order from Tropical Traditions they have wonderful coconut goodness. Enter this code 5531550 when you order and you will receive a free coconut oil book with your order which has some great info as well as recipes!

Quote of the Week

2010-12-27T05:30:00.002-06:00

This is a great quote that was sent to me last week and I wanted to share it with you for the coming year:

"This is my wish for you: peace of mind, prosperity through the year, happiness that multiplies, health for you and yours, fun around every corner, energy to chase your dreams, joy to fill your holidays!"

~ D.M. Dellinger

Lighten up

2010-12-22T05:30:00.000-06:00

"I now chose to make my life light, easy and joyful" ~Louise Hay

Instead of taking everything so seriously - lighten up your mindset and truly enjoy your life. Release your grip on what needs to happen AND when things need to happen. Let go of what you need to be OR how things are supposed to be...Instead let things be easy and joyful! Stop worrying about what you aren't and focus on what you are. You are unique and special in your own precious way. Learn to embrace the qualities that make you different. There is NOTHING healthier than that.

What do you think when you see someone smiling and laughing? When you notice a person who is glowing from head to toe. What do you think? I think, "wow" that person is beautiful and I could use a bit of that sparkle in my life. Then I remember "oh right" - I have access to that feeling as long as I am willing to enjoy and relax.

Please don't stop reading and think "well that's easy for you to say." This isn't easy for me. I'm a recovering perfectionist who sees fault in most of the things I do, say, wear, etc. Which can leave me paralyzed in fear of "what if I do it wrong?" I especially see fault in everything I write, but as my goal in life is to "let go" I am writing through the fear. Fear that my lack of grammar, spelling mistakes and punctuation make me seem silly and stupid. There are many times I feel angry, overwhelmed or disappointed in my progress in life. But, if I choose to picture myself as the positive and playful person that I am I usually bring myself out of whatever "funk" I've fallen into. And I call that progress (progress not perfection...).

I encourage you to say this affirmation or read/write it as often as you like until you start feeling easy and joyful.

Here's your homework:
Make a list of all the simple things you love and then start doing them daily.

My Simple List
- Affirmations
- Reading a good novel
- Selecting the perfect essential oil for the task at hand (like Joy or Valor)
- Singing in the car
- Dancing
- Chatting with friends
- Snuggling with my dog
- Yoga class
- Walking the dog
- Taking a deep breath

Quote of the week

2010-12-20T06:00:00.000-06:00

Alone we can do so little. Together we can do so much.

–Helen Keller

Creamy Coconut Lentil Soup

2010-12-15T05:30:00.001-06:00

One of my all-time favorite cookbooks is a book I got years ago called healthy 1-2-3. Its by Rozanne Gold and I like it because it isn't about fancy cooking its about functional food. Yet, the recipes are delicious, which helps.

Last weekend I was asked to make a Vegan Soup for an event down the street at my neighbor's house. I decided to make a lentil soup with coconut milk and scallions. You might have missed it, but that's it. Those were the 3 ingredients. Super simple.

I made a HUGE pot of this soup by doubling/nearly tripling the recipe. I'm going to give you the basics and then tell you what I added, but let me tell you it is all about taste. One of the biggest tricks to good soup is seasoning. Seasoning is best done after you cook the soup. Then you can add whatever bits are necessary.

I do not have a picture of the end result as I was having "one of those days" where I wasn't sure if the soup was really all that great. However, that HUGE pot of soup was empty early in the evening (even though there was LOTS of other things to eat). It was a hit. That made my heart smile a bit!

Anyway here is the recipe and a picture of the soup before it was finished.

Ingredients:

1 3/4 - 2 cups of Red lentils
2/3 - 3/4 cup of Coconut Milk
2 - Bunches of Scallions (chop them up and reserve the very green pieces for garnish and the light colors for the soup)
5.5 cups of purified water

My Optional Items:

Garlic - 2 or 3 cloves sliced or more if you love the stinking rose
2 tbsp of extra-virgin olive oil
Pink Himalayan Sea Salt - to taste
Ground Pepper - to taste

Directions:

Rinse lentils well with cool water (look for small stones)
Saute sliced garlic and scallions in extra-virgin Olive Oil on low for 5 minutes
Add lentils and 5.5 cups of water in a pot
Bring the pot to a boil
Lower heat and simmer for 20 - 30 minutes - stirring occasionally to keep the lentils from sticking
Once the lentils are very soft turn off the soup and let the steam release
Then using a Vita-Mix blender (a super star blender) start adding the soup in batches for blending.
Depending on your preference you can leave the soup somewhat chunky
Add coconut milk to the soup

If the soup is super quick add some water

Season the soup - add more salt, pepper, garlic, herbs, etc
Ladle into bowl and drizzle the reserved coconut milk over the top and sprinkle with the green onions
Enjoy!

SERVINGS - Approx 6. or try double or tripling this recipe for a big party.

If you are interested in the Vita-Mix then use this Coupon Code for free shipping (US and Canada) =06-00503

Care to dine on Chemicals?

2010-12-13T11:11:00.000-06:00

Dining on chemicals sounds pretty gross right? However, many of us do not take the time to read labels. Whether its a food label or a hygiene product we seem to think that the words on the label like "Natural," "Pure" or "Clean" actually mean something. However, most of the time we are using dangerous chemicals that we wouldn't actually eat or drink. Take a look at the small list below or browse out to the main site and then review your prepackaged foods. Take a few minutes to review the items you frequently eat and drink and see if there are any chemicals that might be of concern.

Photo credit here

Acesulfame Potassium - May cause cancer. This is found in diet soda, chewing gum, no-sugar-added baked goods and desserts

Artificial and Natural Flavorings - May contain MSG or HVP. Found in breakfast cereals, candy, soda, and many other foods

Aspartame (NutraSweet) - May increase the risk of leukemia, lymphoma, breast cancer, dizziness, hallucinations, headaches. Found in frozen desserts, diet soda, tabletop sweetener (Equal).

Brominated Vegetable Oil (BVO) - Small residues of BVO remain in the body fat, but it is unclear what, if any long-term risks exist. Found in Soft Drinks

Butylated Hydroxyanisole (BHA) - Based on animal studies this is "reasonably anticipated to be a human carcinogen" says the federal government's National Toxicology Program. Found in cereals, chewing gum, oil, potato chips.

Caffeine - May interfere with sound sleep, cause jitteriness, mildly addictive, causes headaches, irritability, may increase the risk of miscarriage or rare birth defects. Found in soft drinks, flavored waters and naturally occurs in coffee, tea, cocoa and chocolate.

Casein - If allergic to milk avoid. Used as a thickening agent, found in coffee creamer, ice cream, ice milk, ice milk.

Cochineal or Carmine - May cause a range of allergic reactions. Coloring made from the bodies of pulverized insects - TASTY! Found in beverages, candy, ice cream, yogurt.

Corn Syrup - Promotes tooth decay and has no nutritional value. Found in beverages, cake, candy, cereals, cookies, syrup, yogurt.

Hydrolyzed Vegetable Protein (HVP) - Contains MSG. Found in beef stew, frankfurters, instant soup, sauce mixes.

*Adapted from Nutrition Action Healthletter, May 2008 "Chemical Cuisine: A guide to food additives"

These are just a few of the chemicals typically found in prepackaged products.

More detailed list found here: http://www.cspinet.org/reports/chemcuisine.htm

Gooey Goodness

2010-12-06T08:35:00.000-06:00

This week I had one of those days where I wanted a treat. In fact, I needed a treat and only a chocolate chip cookie could squelch my desire. I searched one of my favorite gluten-free sites knowing that Elana would inspire me. I came away with lots of ideas, but decided to create a cookie based on her Double Almond Chocolate Chip Cookies recipe. In typical MulberryMary fashion I could not follow the recipe 100% as I believe recipes are really just a guide or a road map to get one started. So I made a few changes. This isn't always a good thing, but this time it worked out pretty well even for someone who doesn't spend much time baking. Who am I kidding? I do not spend any time baking for a reason. When I was younger I had CRAZY sugar cravings and I would sometimes polish off way more of whatever I had made, usually homemade brownies. I considered baking to be a very dangerous hobby so I stopped. Many of you know that curbing sugar cravings is one of my favorite healthy topics and specialty. Now that I don't turn into the cookie monster every time I eat something sweet I figured I could handle baking a bit more. That doesn't mean I don't have something sweet daily - fruit, smoothie, made up dessert - it just means I usually only make enough for a single serving.

Not so classic chocolate chip cookie recipe:
2.5 cups of almond flour
1/2 tsp pink himalayan sea salt
1/2 teaspoon aluminum free baking soda
1/2 cup grapeseed oil
1/2 cup vanilla agave nectar
1 tablespoon of vanilla extract
1/2 cup dark chocolate chips (I use the Enjoy brand as they are dairy, nut & soy free)
1/2 cup goji berries (also known as wolfberries)
1/4 cup of shredded coconut

Here is where I tried my best to follow Elana's directions. However, my cookies did NOT yield 3 doz. My cookies turned out pretty big so I had one dozen cookies. Also, my cookies were really soft and chewy and not firm and hard. I could have added a bit more flour, but I was totally okay with this. You can also see that the outsides of the cookie look burnt, but they actually weren't.

Instructions per Elana:

In a large bowl, combine almond flour, salt and baking soda
In a medium bowl combine grapeseed oil, agave and vanilla
Stir wet ingredients into the almond flour mixture until thoroughly combined
Fold in chocolate chips, goji berries and shredded coconut(try adding sunflower seeds or pumpkin seeds and a bit of cinnamon)
Spoon dough 1 heaping tablespoon at a time onto a parchment lined baking sheet, pressing down with palm of your hand to flatten
Bake at 350 for 7 to 10 minutes, until lightly golden (Mine took about 12 minutes to bake - I checked often)
Cool cookies on the baking sheets for 20 minutes, then serve

Enjoy!

Thanksgiving Challenge

2010-11-24T10:03:00.000-06:00

I challenge you to a Thanksgiving you won't regret! The BEST part is it does not require you to be physically active or eat "healthy" food (though I would certainly consider it). Did I heard a deep sigh of relief? The challenge I present to you: be mindful and really taste your food. I challenge you to make conscious choices on Thanksgiving. That's it. Now you might be thinking - seriously that's it? Done and done! However, many times we start in on our food and taste it, but after a few bites we shovel it down. We are then off to pile on a bit more of our favorite items. This leaves us feeling weighed down by indigestion. Our belly's bloated, gassy, gurgling and feeling an overall sense of "arg super gross" wishing we had paced ourselves. Wishing that we had worn sweatpants instead of our cute clothes. We are then unable to hold up a conversation because our bodies are working hard to deal with the rush of insulin that has come to our rescue due to all the carbs and turkey so we MUST take a quick nap.

Trust me this is a very simple technique and it doesn't cost you anything. Eat all the lovely fixings you desire, but take the time to taste each bite. If you stop tasting and realize you are just "shoveling" or eating mindlessly then recommit. Plus, remember that just because something is on your plate doesn't mean you have to eat it. If you try something and it isn't to your liking - don't eat it. If the pie looked amazing, but really it isn't super delicious then dump it. A Holiday is made for rejoicing and enjoying. Make sure you are enjoying in the family, friends and of course the food.

Haunted Halloween Tips

2010-10-29T20:13:00.000-05:00

On this Halloween weekend use these three tips to keep from overdoing it:

1. Load up on Milk Thistle to aid your liver in detoxifying
2. Eat Protein + fat (high quality of each) to stave off sugar cravings
3. As always drink loads of pure water

Dealing with Anxiety

2010-10-27T01:49:00.000-05:00

It seems like most of my clients are bringing up the word anxiety or anxiousness during our initial sessions when we cover their overall health history.

I was talking to a client this week about the word anxiety and how I never identified with it. We discussed how it seems so clinical and not very personable. Anxiety sounds like it fits better on someone else. Doesn't it?

However, the more I discuss anxiety with my clients the more I relate to it and I realized I have had my fair share of it. Anxiety has the ability to affect our entire body and mind. When you struggle with anxiety it changes the way you feel, how you behave, and even affects your physical well being.

Are you experiencing any of these symptoms?

๏ Muscle tension

๏ Shaking

๏ Upset stomach

๏ "Butterflies"

๏ Headache

๏ Backache

๏ Rapid heart rate

๏ Numbness

๏ Increased perspiration

Here are a few ways you can start to reduce your anxiety/stress levels:

1. Talk to someone
2. Journal
3. Add some perspective on your perceived/real worries
4. Change up your day to day
5. Seek Advice from a professional
6. Try to look at things with a positive eye

PS - Check out the details on my upcoming Virtual Group Program and join me - Happy, Healthy Holidays without Losing your Mind or your Waistline

Where do you get your fuel?

2010-09-28T06:59:00.024-05:00

I think all holistic health coaches like myself use an analogy along these lines "You wouldn't fill your gas tank with anything but gas because you know that you will damage the engine - right? And that damage is going to cost you a trip to the mechanic or possibly cause an accident. Then why would you feed your body junk?" Or possibly "don't get your food where your car gets its fuel."

The foods we choose to eat do make a difference in our overall health. Many of us choose to ignore eating better or if we are somewhat aware of the key role diet plays in our health blame it on our distaste for vegetables, cost, lack of culinary experience, or hectic schedules, etc. Staying in the dark about the impact a healthy diet and lifestyle play in our lives will only keep us sick and tired or worse plagued by disease and death.

Check out "You are what you eat" by Jurriaan Kamp:

Under Americas new health-care reform act, health-care spending will rise slightly faster than it would have otherwise, according to a new government study. By 2019, the average American will spend $13,652 on health care every year, according to the report. Without reform, the average would be slightly lower: $13,387 per person. They now spend an average $8,389, according to The Christian Science Monitor.

Apart from the question what one may think about such very precise numbers projected almost a decade into the future, there is one clear overall trend: health care expenses are on the rise. It is probably one of the curses of the modern Western world. The wealthier we become, the more we spend on remaining healthy. It is not difficult to see the order of our priorities. What is difficult is to understand the priorities that we set in our health care policies. We read a lot about government regulation of new medicines and therapies. We hardly read anything about the importance of the very first crucial driver of our health: our food.

My favorite comparison goes like this: it does matter which fuel one pours into which engine. If you put diesel oil into a gas operated internal combustion engine, you won’t travel very far (I have tried, but that’s another story). So it makes sense to me that the food we choose influences our body engines, our health. It seems that my point is easily proven: more and more research confirms the relationship between junk food and obesity (and diabetes).

Nevertheless, still one probably gets the worst food in the primary health place – the hospital – as if modern medicine wants to underline that food has no relationship with health. There are, of course, government agencies that advocate the importance of fresh food compared to packaged foods. At the same time the economic system that we have organized drives more and more people away from healthy food and toward higher health care expenses.

An example: the cost of fresh fruit and vegetables has increased by nearly 200% since 1983. That increase is 3 times greater than the increase in sugars and even 6 times greater than the increase of the price of sodas over the same period of time. As an inspiring blog suggests: check Michael Pollan’s The Omnivore’s Dilemma to find out why junk food can be so much cheaper than healthier alternatives.

It can be explained but it doesn’t make sense. It should be our greatest priority to make sure that people eat healthy. One way would be to use taxes. In The Netherlands several political parties are advocating to exclude organic food from sales tax. Taxes provide a great instrument to direct consumer behavior. It is a painful fact that the current tax system in most Western countries stimulates the energy and chemical intensive agriculture that produces the very unhealthy food that we shouldn’t eat.

In Harlem, New York, a truck regularly delivers organic food to people who would normally never consider buying – more expensive – healthy food. The Holton Farmsoperation was established to bring farm-fresh produce to people who cannot shop at established organic supermarkets. Besides changing the tax system, it is difficult to imagine a more relevant contribution to the health of the population.

While health care spending may increase with wealth, we are only discovering the relationship between health and food. You are what you eat, may very well be an accurate description.

The Perfect Salary for Happiness

2010-09-23T05:43:00.001-05:00

"As people earn more money, their day-to-day happiness rises. Until you hit $75,000. After that, it is just more stuff, with no gain in happiness."

Check out this article and see if you agree. I have been studying what makes me happy for years and I am not sure it is money. Though money does allow people to be secure. And, being secure or having perceived security can do wonders in reducing anxiety.

What are you currently ordering from the Universe?

2010-09-19T15:57:00.000-05:00

Remember, the "little" things you say to yourself in jest are the big things that manifest. If you want a truly delicious life, make sure your mind is consistently ordering the right thoughts. What are you ordering from the universe? - Teresa Kay-Aba Kennedy

I don't think this particular quote is more poignant than others like it, but for the last few years the thought of what I have been "ordering" from the universe has been with me on a daily basis. I have been trying to speak with more love and kindness to myself and my dreams. I started speaking to myself with acceptance and tenderness more frequently. I have vowed to create new patterns no matter how cheesy or silly or out of my comfort zone I feel.

Opening myself up this way was far from natural to me. It has always been natural for me to complement others and see their amazing strengths. Yet, the moment someone wanted to tell me about my gifts I would cringe and feel like I was listening to lies. Like so many of my clients who are healing their relationships with food and their bodies. I've had the negative language on a continuous loop playing in the background - with the volume on high. When I think about these terrible loathsome thoughts it reminds me of what I had 'ordered' from the universe for the last 25 years.

Instead of thinking of what I don't want and putting my energy toward negativity. I have chosen to put my energy towards what I do want and what I know I deserve. This is still a struggle, but I can tell you I can finally take a complement and not doubt that the person has only good intentions (that's a big step!).

This month place your energy on what you want. Try using one or all of these methods:

Look yourself in the mirror and smile at yourself!
Make a list
Draw a picture
Place post-its all over your house or car to remind you of what you desire
Meditate on your goal
Visualize what you want
Put notes in your purse or pocket

Deal with Food Addiction Head on

2010-09-08T06:56:00.001-05:00

During Moments of food related TEMPTATION here are two simple questions to ask yourself:

1. By choosing to eat this food, am I REALLY loving myself by giving my body the nourishment it needs?

2. Is this food good for my physical, emotional, mental, and spiritual health?

Wonderful World of Apps

2010-09-02T15:22:00.000-05:00

Are you a lover of cereal? Are you confused about what kinds of cereal to eat? I used to be too (Peanut Butter Captain Crunch was my fav as a child) and in fact I rarely eat prepackaged cereal and instead opt for brown rice farina. However, if you love cereal check out this cool little app you can add to your iPhone called Cereal Scan.

I am hopeful that this app means that more apps like it will be coming along the horizon. Though if we all ate out of prepackaged items less we would all feel better, look better.
I'm a fan of real food that takes a bit of time to prepare. Consider these other breakfast ideas:

Idea 1

Idea 2

Idea 3

Garlic Festival

2010-08-25T21:45:00.000-05:00

For those of you who live in a community where there is a devote love of the annual state fair - I finally understand. I live in Minnesota and we are proud of our annual State Fair (which starts tomorrow 8/26/2010). I must say that even as a child I was never a huge fan of the fair. Let me take that back it was something to do and when I was in junior high and high school there was the possibility of meeting boys so that was a bonus to hangin at the fair. It wasn't with the horticulture building or animal barn, nor with the farming machinery - though I did enjoy checking out the new cars and the technology building. I also wasn't interested in the fried food, but I allotted myself 2 - 3 chocolate shakes from the dairy barn, but made sure to eat nothing else.

(picture from 2 years ago - pickle on a stick)

The Minnesota State Fair is well known for its butter sculptures, 4-H projects, concerts, huge hogs, and its midway among many other fascinating foods that come on sticks. The talk the last few weeks when mentioning the fair is always about what the person is planning on eating - corn dogs, foot longs, mini donuts, cheese curds, funnel cakes, deep fried candy bars on sticks, deep fried bacon on a stick, beer on a stick...

In the last 10 years I have probably attended the fair twice. It just doesn't thrill me like it does others. However, I have now found my very own equivalent - the Garlic Festival in Hutchinson, Minnesota. Woot! I cannot tell you enough how much I love garlic and attending a county fair dedicated to its stinky-ness is quite the treat for me.

Not only is Garlic EVERYWHERE at this fair. There is also food friendly options for dairy-free/gluten-free types - Garlic Ice Cream, Corn on the Cob with Garlic butter, Tofu Coconut Curry, Pulled Pork with Garlic Aioli, etc. The food at this fair comes from sustainable farmers and local restaurants like Birchwood, Brasa, Sen Yai Sen Lek, Common Roots. Just typing that gets me salivating! It is like a farmers market and a fair rolled into one.

Last year, I purchased some delicious gluten-free noodles from Vintage Farmer. I am not the biggest pasta fan, but these noodles were delicious. I served them at an impromptu dinner party for a few GF/DF friends and we were all really impressed. I made a point to track her down. I picked up a few more packages this year and I am waiting to break them out on a rainy day I don't feel like cooking.

(Last year's photo)

The Garlic Festival also had fabulous events for the kiddies - bowling with gigantic zucchinis, belly dancing lessons, storytelling, kite and mask making

For the adults there were cooking presentations from the awesome chefs of Birchwood, Brasa, Sen Yai Sen Lek, Common Roots, Lucia's and more.

I have several amazing friends who were working the Garlic Fair too:

Maggie and Sarah of SimplyNeutral, showcasing their AMAZINGLY clean, green and safe household cleaning products. (I love the laundry detergent and the scrub - works great on my porcelain tub and sink).

We also chatted with my friend Melissa Shelton, DVM from Crow River Animal Hospital & Dental Clinic. We both love young living essential oils for the furry friends and the multitude of uses that these powerful oils have against bugs, ticks, fleas as well as reducing stress in pets or even kennel cough or pink eye.

Garlic Festival was a blast this year and I hope you consider taking a trip to Hutchinson next year. Here are a few more pictures of the festivities.

(Garlic wheel)

(honey bees)

Detox your Wardrobe

2010-08-08T13:51:00.000-05:00

Finally, after months and months of talking about going shopping for a few necessities I finally made it happen. On Friday I called up my best friend and as luck would have it her plans had been swapped to another night and she was free. Woo hoo.

I have been "detoxing" my wardrobe for the last year or so. Who am I kidding I love to purge and it makes my closet look squeaky clean. Ask my friend, Feng Shui expert Jessica on how to do this effortlessly. However, this has started to pose a bit of a problem lately as I am starting to feel like I have nothing (given I haven't been in the mood to shop). I wish I was the type of person who knew how to purchase key pieces that work with everything. Instead I have had a problem in the past with binging on sale items because I could validate buying MORE although maybe not the best quality. Not to mention that my terrific pieces do not mix and match well and therefore are left hanging on the hangers.

I have wanted to turn over a new leaf and start investing in high quality clothes that make me feel like a Queen! After speaking with two of my favorite style advisers Sasha and Gretchen I have learned a few key tips that had lead me to this trip to the Mall. One of them being that you should shop a few times a year so that your wardrobe doesn't go out of style all at once (whoops). The other is that you do not need to break the bank to look and feel great. The last, is that you want to make sure you shop with purpose so that those great jackets, sweaters, shirts can coordinate. Otherwise, as I said before you are stuck with beautiful clothes that do not get worn. (check out their sites for more information).

What's this post got to do with Health and Wellness?

Many of my clients who are looking to heal their health feel like crap. I know because I used to be there. And, we all know that there is nothing worse than opening your closet and trying to find something, anything to wear. Having a closet full of stuff that doesn't make you look and feel like the fabulous person you are can be really deflating and create low energy. Which can lead to strange behavior (with food, image, relationships).

I believe that EVERYTHING feeds you; relationships, career, movement, food, creativity, spirituality, etc. So why would your wardrobe be any different? I also think this pertains to make-up.

Here is my confession. I finally invested in high-quality undergarments. Which was WAY overdo given I just admitted I have purged a heck of a lot of stuff. And none of these new items were on sale - though of course it would have made handing over my credit card easier had they been. Why I am sharing this (I am asking myself the very same question - is this too personal, on a blog yes probably)?

The fact that undergarments are closest to your skin means they are the first layer. So that means we need to rid ourselves of undergarments (both the men folk and the women) with pit stains, holes, snags, tears, over stretched, too tight, etc. Invest in yourself. You are worth it - I promise! Putting something on that makes you smile and feels really comfortable is a great way to start the day. Think of them as your "Superman/woman" gear.

Detoxing your wardrobe of old "stuff" that no longer serves you is VERY similar to detoxing your body. You are worth feeding your body good real food. Looking and feeling your best can do wonders for your energy levels, your confidence and your overall sense of well-being. When you invest in yourself whether it is in the form of good food, education, relaxation, socializing with friends you feel better. You feel like your true self.

Start making yourself a priority.

P.S. Check out this Mind, Body, Spirit Detox program and make a commitment to your health. Pam and Jen are amazing and I am so happy to have them in my life. They have brought together fabulous holistic healers to help you reclaim your natural state of awesomeness. If you are ready to upgrade your life this program will allow you to do that. It is a 12 week detox program (a value of $300 dollars per month) that will only cost the price of the delicious products at wholesale! Did you catch that? Given your relationship with me (this is key) you will get this program for the price of the products at WHOLESALE. Not to mention I am including a weekly 60 minute check-in call with Q&A during the program to help catapult your success. Check out the site and give me a call with any questions or to sign up. These amazing products are free of fillers and preservatives plus they are endorsed by Deepak Chopra, Tony Robbins and Oprah. What's not to love?

Check out the Local Scene

2010-07-29T08:55:00.000-05:00

Mill City Farmer's Market (DT Mpls)

Farmer's Markets are in full swing during the summer months and you do not want to miss the abundant local and seasonal goodness that is cropping up in your neck of the woods.

Use this link to locate a farmer's market near you.

Farmer's Market in Oakland, CA (July 2010)

Yes, Farmer's Markets are great for gathering ingredients (fruits, veggies, meats), but they are also wonderful places to:

Abelskievers - Sort of like pancakes (Mill City, Mpls)

Support Local Agriculture and Local Businesses
Dine out
Find Homemade Products or pre-made goodies
Artisan Breads, Cheeses, Chocolates, Candies
Raw Honey
Jams and other canned foods read for storage
Local Artists, Jewelers, Clothing
Performances
Activities for the kiddies
Flowers

The BEST part about farmer's markets is the cost. You can load up on super fresh and nutritious foods for much less than a grocery store. So go, have fun and load up on yummy goodness while making a difference.

Share with us!
What's your favorite farmer's market?
Any tips we should be aware of when shopping local?

High-end smore's - love using a blow torch! (Mill City, Mpls)

Farmer's Market in Oakland, CA (July 2010)

Coffee stand (Midtown Market, Mpls)

Wood oven pizza (Midtown Market, Mpls)

Kiddy Performance (Midtown Market, Mpls)

Eggstatic

2010-07-26T00:06:00.005-05:00

I love eggs. Although, for a long time I thought eggs were bad for my health because they contain high amounts of cholesterol. As a person who wanted desperately to be healthy I avoided them.

When I started to revamp my health in a holistic way eggs were reintroduced into my diet. In fact, the holistic practitioner I worked with had me eating eggs daily. I noticed that I my energy increased and I wasn't starving a few hours after breakfast.

Our bodies actually need cholesterol to function. Cholesterol is an antioxidant and therefore helps us rebuild and fight off free radicals. That said there are plenty of junk foods and prepackaged foods that contain hydrogenated or partially-hydrogenated fats that are highly toxic and are damaging to our health. These fake foods have been highly refined and are extremely taxing to the body. These are the fats you want to avoid. Sticking to traditional whole foods whenever possible, like eggs, is a good bet! These whole foods have been eaten for hundreds of years and have stood the test of time.

These days I do not eat as many eggs as when I was rebuilding my health, but they are definitely a staple in my home. We also eat more eggs in the fall then in the heat of summer. You might be wondering if it is the heat of summer why all this tak about eggs?

Recently, my lovely neighbors (yes you!) asked us if we would be interested in being part of a hen cooperative and we jumped at the chance. The signatures were gathered from surrounding neighbors and then the coop was built. The inspection took place and we were off to pick out some chickens.

The Coop

Getting ready to search out some chickens (above) Hens getting used to their new diggs

Hens hanging in the coop

Brahma one brown and one gray (the hawkish one)
http://en.wikipedia.org/wiki/Brahma_%28chicken%29

Barred Rock
http://en.wikipedia.org/wiki/Barred_Rock

Dominique (the dominatrix)
http://en.wikipedia.org/wiki/Dominique_%28chicken%29

Gold Laced Wynadotte
http://en.wikipedia.org/wiki/Wyandotte_%28chicken%29

Buff Orpington
http://en.wikipedia.org/wiki/Buff_Orpington

Are you a fan of urban farmer fresh eggs? Do you have any tips or words of wisdom for new urban farmers? If so please post a comment below!

Gourmet Burger Class

2010-07-16T00:06:00.011-05:00

Last weekend I had the pleasure of teaching a healthy cooking class. I focused on the health benefits of incorporating certain foods to create truly magnificent gourmet burgers.

The class turned out to be a ton of fun (of course!).

If you have spent any time reading this blog you will know that I am not a vegetarian, but that I love to eat loads and loads of veggies. There are so many vegetarians out there that do not get the benefit of a tasty, satisfying burger. Instead, the option is a veggie patty that usually comes out of a box and has little to no nutritional benefits (blah!). I wanted my class to have an easy option that would be quick and delicious to show their guests that they really care.

This recipe is great for on or off the grill

Portobello Burger

Ingredients:

4 Portobello Mushroom Caps (small enough to fit on a bun if you prefer, reserve stem)
1 Tbsp of Dijon Mustard
5 Tbsp of Extra Virgin Olive Oil
Juice of 1 Lemon
A few cranks of Celtic Sea Salt or Himalayan Sea Salt
A crank of Pepper
Optional - Dash of Balsamic Vinegar
Optional Minced Garlic

Directions:

Clean the portobello mushrooms in cool water or use a damp cloth as these mushrooms can be delicate
Cut the stem off the mushroom and reserve the stem (you can cook them up too - yum)
Put all other ingredients in a bowl and mix
Then brush the mushrooms with the marinade/paste so that they are covered
Let them sit for 15-30 minutes
If you are cooking these mushrooms in a saute pan then put a bit of extra oil in a medium heat pan
Once the pan is hot - add the mushrooms, turn the heat down to medium/low
Watch the sides of the mushrooms and when the bottom looks like it is shrinking then flip it over
Cook the mushrooms on low-medium for about 5-10 minutes (depends on your range)
If you like you can top the mushrooms with sauteed leeks (again seems so fancy!)
Slice up the leeks and saute them in extra virgin olive oil
When the leeks are translucent spoon them on top of the mushrooms and enjoy

Serving - 4 burgers
Now you are ready to enjoy these burgers on a bun or over mixed greens. Personally a meal isn't a meal without the greens so load up!

Love this article: Saving Time and Stress With Cooking Co-ops

2010-07-13T00:14:00.001-05:00

Now this is a great idea! First, enlist your favorite foodie friends who eat similarly to you! The similar eating part is important. So get started on that list ASAP! Set-up some ground rules with your lovely peeps so everyone knows what is expected. Then take some time to prepare a fabulous meal in bulk! Next, package up those goodies for all the enlisted members. Last, meet up with these fantastic people to swap your delicious meals. Dinner Co-op = Fabulous idea. Doesn't it?

While you are meeting up share a cup of tea and delight in seeing your friends in the flesh instead of via Facebook or Twitter!

Gosh this whole thing is making me hungry!

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

2010-06-30T00:00:00.000-05:00

Swagger Coach w/ Taavon - watch more funny videos

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?).

Pho

2010-06-28T00:00:00.000-05:00

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:

it is filling
it comes with basil leaves, loads of sprouts and lime = healthy
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!

You have acne

2010-06-25T00:00:00.001-05:00

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

Make today matter

2010-06-23T00:00:00.000-05:00

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.

Excerpt:

"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.

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

2010-06-21T00:00:00.000-05:00

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.

YOU = Fit & Fabulous

2010-06-17T16:42:00.003-05:00

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!

2010-06-17T07:28:00.000-05:00

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.

High Fructose Corn Syrup...

2010-06-16T07:30:00.000-05:00

Check out an article I wrote for The Marketing Mama on High Fructose Corn Syrup check out the responses.

Unmasked: The Truth About Cosmetics

2010-06-14T14:01:00.001-05:00

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!

2010-06-14T10:33:00.002-05:00

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)

Place walnuts first and then all the other ingredients into the wet vitamix container - put on lid
Turn on machine - up to 3 and then up to 5
Use the tamper then turn to low and shut off the machine
Make sure ingredients are not stuck to sides of machine - push everything down around the blades (Machine is off - repeat machine is off)
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.

Keep Dinner Simple

2010-06-11T09:53:00.000-05:00

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

Summer BBQ selections

2010-06-09T10:24:00.000-05:00

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

Wellness Quick Tip

2010-06-07T16:29:00.000-05:00

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.

Chef Cat Cora & MNBlogPantry

2010-06-05T22:12:00.000-05:00

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

Detoxing & renewing the body! Q & A

2010-04-30T09:53:00.001-05:00

This posting is for those who listened to my Detoxing the body & renewing the body! teleseminar last night. If you are interested in this F.R.E.E. call then click this link to register.

Bountiful Berries

2010-04-29T08:41:00.012-05:00

Asking yourself what kind of fruit to snack on?

The answer during the spring and summer season - local berries. Do It Up! Mulberries, cherries, strawberries, blueberries, blackberries, wolfberries, boysenberries, currents, gooseberries, chokecherries, etc...There are so many awesome berries to choose from.

Why berries you ask?

Berries are packed with Antioxidants which combat against free radicals.
Berries are also great daily detoxifiers for the body & after the heavy foods during winter everyone can benefit from something light
Berries are tasty & rich in color
Berries are fun to eat
Berries are sweet
There are SO many varieties

Where to get 'em?

Pick up seasonal berries at a local farmers market
Grow your own berries or enjoy a berry picking day with family
Buy frozen berries

Why now?

Berries are in season and they grow around here
The soil & environment is perfect for growing berries outside
Eating local foods means that the berries will be super fresh

What to do with them besides eating them fresh?

Add them to mixed green salads
Mix them in a smoothie
Make berry sorbet
Toss them in oatmeal
Have them with a bit of keifer or greek yogurt
Make a berry compote
Make berry flavored lemonade
Mix up some sprouted nuts with a bit of coconut milk & berries
Dip berries in 80% dark chocolate

You get the idea. Load up on berries during this abundant berry season!

Carbs VS. Protein what to choose for a Pre-Workout Snack

2010-04-26T16:46:00.000-05:00

Do you ever ask yourself what should you snack on before a workout? I have - all the time actually. Depending on what time of day I workout - AM or PM. Maybe I have always asked myself this question because I love to go to the gym asap in the morning. And at 5 am I don't usually feel like eating anything. Of course, I don't want to black out during a tough workout and I also want the energy to make it through a workout so I usually have a little something.

So when this article came through my inbox I thought I better take a peek. After I read through it I knew I had to share!

Basically, the guys as ME say that if you are looking for fat loss then you want to fuel up with protein beforehand - twenty minutes before to be exact. Woo Hoo. This is great news for me. The first reason is that I have a hard time with too many carbs. My body metabolizes them so quickly that I am left wanting more food, more sweets, and I end up on a sugar roller-coaster. The second reason is that I have been loading up on protein shakes for the last few months and I really like the simple, quick and easy snack or meal I can create in my vitamix.

So what are some quick protein snacks? Here is my list thus far. If you have other ideas please share.

- Protein shake (Love my NutriVeda!)

- Raw Nuts

- Deli meat

- Cottage Cheese

- Beef Jerky

- Lentils

- Almond Butter or Peanut Butter

Zip, nothing, nada

2010-04-14T14:32:00.000-05:00

Zip, nothing, nada really about sums it up with respect to food provisions in my house. In order to help you truly appreciate this statement I would have to take a picture of my cupboards and refrigerator/freezer to help you really understand how I tend to live. (I thought about it, but...)

I was planning on going to my local co-op for lunch and groceries today. Instead, I changed my mind and decided to see how much longer I could wait it out. This example reminds me of a lovely friend of mine. She waits until the last possible second to refill her gas tank. I wait until I (we) cannot handle it any longer and need more food. The strange games we play to make our lives more interesting.

The last few years I have been on a mission to buy only what I need when I need it. This does not include handy bulk items like nuts, whole grains, frozen veggies & berries, virgin olive & coconut oil or other condiments. I LOVE having condiments around. Precisely for moments like these when there isn't much of anything in the house. I sort of pride myself on being able to craft "something out of nothing" with ease. I do like the idea of recipes, but as I have said before I tend to follow them loosely anyway so just pulling something together seems more fluid to me. Lately, I haven't been all that keen on cooking, going to the grocery store**, or crafting at all. Therefore, today is especially exciting considering I just bit the bullet and whipped something up. I think the inspiration is from all the April showers.

**Let me explain. I love the grocery store, however I tend to spend way too much time shopping and not enough time getting back to work!

"Something like a soup..."

Ingredients -

1 piece of wakame (sea veggie)
1 piece of Kombu (sea veggie)
1 cup frozen Edamame (Soy bean - GMO free!)
Pinch of Hiziki
Handful of Bonito flakes
1 Bag of frozen Sweet Potatoes
2 Garlic Cloves - minced
1/2 cup chopped Leeks
Umboshi Plum Vinager - A few shakes
Nickel size of buckwheat noodles.
4 cups of water

Heat a quart pan with 4 cups water on high add a handful of bonito flakes.
Break up the wakame into tiny pieces and cut up the kombu into small pieces add to pot
Add the bag of sweet potatoes
Add the edamame
Sprinkle in some hiziki (quarter amount)
Put another pot on for the buckwheat noodles (you could add the buckwheat noodles to the soup, but it will loose its form). Follow the instructions on the label.
When the noodles have been simmering for 4 minutes toss the garlic & onion into the pot with all the goodness.
Once the noodles are done - rinse them in cold water. Turn of the heat on the soup.
Put a few shakes of Umboshi Vinager into the pot - stir and serve!
Makes about 6 servings (well the noodles about 2 as I was only serving me).

I cook with seaweeds a lot. Seaweeds are so nutrient & mineral dense that it is a great idea to add them to your diet! Try adding them to soups, stews, grains, beans or salads.

Grab a Bell & Head to the Park

2010-04-11T17:37:00.000-05:00

If you are located in Minneapolis or Saint Paul and you are interested in shaking up your workout routine try kettlebells! Not only is this workout fun, efficient, its mobile!

Read the interview with Dawn HERE as to why you might want to try kettlebells. Many of you know I am head of heels loving my kettlebell workouts. I just thought I'd clue you in on a great deal:

It's time to swing into spring! Outdoor kettlebell classes in Powderhorn Park begin four weeks from April 6th.
Beginning level classes will be held Tuesday evenings at 5:00 PM. Beginning classes run in 6-week sessions. The cost is $75 for 6-weeks. Please register in advance for the beginning level classes. To register, simply send me an email letting me know that you would like to be added to the roster.

Experienced level classes will be held Tuesday evenings at 6:15 PM. Experienced level classes run on a weekly basis. No need to commit to sessions and no need to register. The cost is $15/class or purchase a 6-class punch card for $75.

Bring a Kettlebell! I ask that everyone bring at least one kettlebell to work with. For information on where to purchase a KB and what size(s) to get check out my website:http://www.bodyworkimpressions.com/Kettlebells.html

While on my website, please read the blurb on proper kettlebell footwear. The site also has directions to the swinging grounds in the park.

Remember, fitness is more fun with a friend. If you know someone who might be interested in joining you, forward this on to them. They will thank you.

If you have any further questions, please do not hesitate to ask.

Strength and power to you,

Dawn Wittenberg
Bodywork Impressions
(612)770-4604
www.bodyworkimpressions.com

Whose Standing in your Way?

2010-04-09T10:06:00.000-05:00

How many of us have had big dreams that have fallen on the wayside? How many of us hope to change our lives - weight, career, relationships, spirituality, fitness level, etc?

The main thing that stands in our way to having what we want is OURSELVES. Don't believe me? Probably because it is too painful to admit. I will be the first to admit I have let many opportunities pass me by because I was scared. I was scared of what other people might think, I was scared of "what if", I was scared to fail, I was scared that it might change me, I was scared for the sake of being scared. Why? So that I wouldn't have to put myself out there...to be challenged and possibly reach success? Maybe because of the limiting self-talk that I would let run freely through my mind "who the hell am I to have what I want?" "How could little 'ole me be able to be such a rock star?" Or whatever other crazy garbage I let play on a loop in my mind.

Silly as it may be we keep ourselves from a lot of what we want because it might mean that something would change, and change is scary. We have created very specific "safe" environments for ourselves and living this way is something we understand, even if it is the absolute opposite of what we want.

Want to know a secret? Ready? This behavior is VERY real and it affects all of us. Yes, even the "perfect" models, celebrities, next door neighbors, that guy at the gym with chiseled abs, your boss, your parents... Each and everyone of us wants to have a better life in some way - more money, better health, fulfilling careers, loving relationships. I know for me, part of the challenge is believing I am deserving of these gifts. I believe deeply that every else is deserving, but me, w-e-l-l I am working on it (and I am making loads of progress everyday!). I think YOU are pretty cool and I am coming to terms with the fact that I am really special and it is okay to honor that specialness instead of hiding my bright, fun-loving, glorious light. See I am on my way. You can be too!

Take a moment to ask yourself what are you letting stand in the way of what you want? I encourage you to dream big about what kind of life you want. Write it all down - think about it often - believe that you are worthy of this destiny, because you are! Don't worry about how you get there.

Much love and light!

Check out the Kathleen Show - grabbing life by the ovaries for great interviews, podcasts, posts...

Mix it up - its SALAD season!

2010-04-05T15:48:00.000-05:00

This is the time of year for bountiful salad feasting. Yummy. Salads should be full of flavor, filling, and fun to eat!

Salads should not be dull, boring, or repetitive. If that is the case it will be less likely for you to get your greens on! Instead grab a few handy ingredients that sound delicious to you and create magnificent signature salad's you will be proud to share with family & friends.

Ingredients to have on hand to make a salad sensational in a few short minutes:

Dried Fruit: Cranberries, Cherries, Currents, Raisins, etc
Nuts: Almonds, Walnuts, Sunflower Seeds, Pine Nuts, etc
Beans: Cooked Lentils, Garbanzo Beans, etc
Meat: Whatever you've got!
Greens: Mixed Greens, Spinach, Swiss Chard
Whole Grains: Millet, Polenta, Quinoa, Brown Rice, Kasha
Roasted Veggies: Squash, Sweet Potatoes, Parsnips, Rutabaga
Onions: Ramps, Leeks, Shallots
Avocados, Cheeses, Sun-Dried Tomatoes, Mushrooms, Artichokes, Olives, etc
Extra-Virgin Olive Oil

Seriously, making a salad should be a creative process! Make it a time to celebrate and enjoy. I know many people who do not believe a salad should be sweet - instead it should be savory. What does it matter as long as you enjoy it?

What are your favorite salad fixings?

Sleep it makes a HUGE difference

2010-03-29T13:39:00.000-05:00

Last night, I woke up at about 4 am and couldn't get back to sleep. The minute I woke up I realized that I had been dreaming about work and processing some new ideas. Losing sleep isn't a usual occurrence in my life ever since I modified my diet and lifestyle. Of course, for many years starting at a very early age I did.

I think I started having trouble sleeping when I was 10 years old and it continued on until I was about 26. For me it was all over the board sometimes I had restless legs that were painful and kept me up. Other times, I would easily fall asleep, only to wake up a few hours later & my mind would be racing. I would try to get back to bed by laying there quietly, counting sheep, reading or just trying to breathe (sometimes just cursing & beating up my pillow). Usually nothing helped and I would eventually get up and read, clean, watch a show on the internet or get ready for my day at 3 am. Sometimes, I just couldn't fall asleep. Other times I would be so restless in my dreams (problem-solving work or life challenges) that once the alarm went off I felt like I had already worked an 8 hour day. YUCK. I can say from experience that having trouble sleeping is awful. I was cranky and irritable, but I had to pretend that everything was fine. Trust me I know how important sleep is and I know how tough it is to function on little to no ZZZ's. It sucks! So I wanted to share a few tools that might come in handy if you are having sleep issues.

Sleep makes a huge difference in your health, your weight, your mood, etc. I think we can all agree on that. Did you know that getting good quality sleep is even more important if you are trying to lose weight? If you are not getting the quality rest you need your body will turn to "energy" foods (candy, baked goods, caffeine) to help you make it through your day. I know that when I am not getting the rest I need then EVERYTHING suffers (my diet, my relationships, my work). How many of us push ourselves to work harder or do more and one of the things that gets pushed off for another day is good rest?

Many of my clients have had sleep issues. Whether it is staying asleep, getting to sleep or restless sleep. There are many challenges in the sleep department. Do any of these sleep challenges ring true for you?

I wanted to share this article on sleep with you because getting rest is extremely important to living a happy & healthy life. I also like the fact that this article showcases athletes who need to get quality sleep in order to have peak performance. I think we can all use quality rest because we want to be at our best everyday.

Remember each person is different, but I would recommend a few things - your bed should be a place for sleep & sex (no eating, watching TV, or other activities). I know you have heard this before, but make sure to get the TV out of the bedroom. Invest in dark blinds to block out light or wear an eye mask - once the body realizes there is light it naturally wants to wake up. If you are sensitive to sounds - buy ear plugs. Turn off your cell phone so that you don't get texts, emails, or calls at all hours of the night. Last - create a sleep routine!

I would also like to share are 2 tools I use to help my clients get the rest they need. When we start the healing process sometimes they still need a little help. So instead of turning to a prescription medication (if they are open to a holistic alternative of course). I suggest: the RutaVaLa roll-on or the essential oil from Young Living. Another option is the SleepEssence which contains the same lovely therapeutic grade essential oils, but also has a bit of melatonin in it to help you get the sleep you need.

RutaVaLa uses 3 powerful essential oils Vue - increases drowsiness, Valerian - enhances sleepiness, Lavender - aid in relaxation. One thing to note - that this combo doesn't always smell good to all people. I like it, but the first time I took a whiff I didn't care for the smell. Now I love using it. I have had the same bottle for months (like 7 & it is still going) - I just roll a little on my temples and I am good to go.

The SleepEssence pill - enables you to take in these 3 essential oils as well as a bit of melatonin (I love good quality melatonin) without the smell. I save this pill for times when I am really stressed out or when I am not going to be able to get the rest I need for the week because of work related demands. I have found that this pill really knocks me out! Note - the few times I have taken this pill I did wake up feeling a bit groggy.

As I said several of my clients that I have introduced these tools too have found them to be tremendously helpful while they are in transition to an upgraded diet & lifestyle.

I love these products and I used them when I am traveling. They help me sleep even though I am on another timezone.

If you are interested in more details about these products let me know and I would be happy to talk to you about them. As with any new program/supplement/drug you want to talk to your doctor!

To check out these Young Living products & other fabulous items go to https://www.youngliving.org/mulberrymary click on Product Line in the menu and then type in Rutavala or SleepEssence.

What are your sleep related recommendations? Please share them - leave a comment below. Thanks.

Sweet Dreams!

Weight Gain & High Fructose Corn Syrup

2010-03-23T12:30:00.001-05:00

Today I wanted to post a link to an interested article about High Fructose Corn Syrup (HFCS). High Fructose Corn Syrup can be found in thousands of prepackaged foods & beverages at the grocery store - because it is super cheap to make & process which means HUGE profits for food companies. I am not a fan of this sweetener and it looks like Princeton isn't either! Check out the details below. If you are looking to lose weight or wondering why you are having such a HARD time releasing weight - this could be the culprit.

Here is a taste:

The second experiment -- the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals -- monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet. In humans, this would be equivalent to a 200-pound man gaining 96 pounds."

Check out the full article HERE.

Note - if you are confused about what to eat with respect to great alternative sweeteners options. Then sign up for my next Sweet Nothings class by checking out my list of upcoming classes on my website www.MaryLangfield.com (events page).

FYI here is another article on an alternative sweetener that you might want to read. I know that many of my clients like this particular sweetener, but for the last year I have been hearing pretty negative stuff about it so I have avoided it and used other options instead.

Restore Healing

2010-03-08T15:54:00.000-06:00

Yesterday I had the opportunity to be part of a fantastic event. It was the Restore Healing event. Yes, I do realize that I am totally bias being that I was an exhibitor but it is because I know the people who slaved to organize & market this fabulous gathering. The women & men who made Restore Healing possible are completely dedicated to health and wellness. I appreciate that level of dedication. They hand selected the participants. It was not a given that you would be able to have a booth just because you wanted to participate. They made sure that each exhibitor fit with their mission.

If you were unable to attend you missed out! Seriously, the price of the ticket enabled you to try out holistic modalities that you might not "splurge on" without being able to take a test drive. What did you miss? Free talks, meditation, free energy work, psychic healing, massage treatments, free acupuncture, free hand & feet reflexology, free yoga, aromatherapy, free samples of Coconut Bliss ice cream (dairy-free, soy-free), local "green" hair & body products and so much more...

(This is a picture of my booth - I must say that it was one of the most colorful booths at the event. My dear friend Jessica, a Feng Shui consultant helped me create fabulous mojo.)

I will be spending the next few days in between client appointments working on data entry so I thought I would squeeze in a post before I get lost in all that lovely keying.

Thanks to all the fabulous bloggers who stopped by the booth and said hi. I'm so glad you were able to enjoy the day!

PS. Don't forget that I have my Chocolate Bliss Teleclass coming up on March 18th at 7:30 pm CST. For details and registration follow this link.

Lovely Swiss Chard

2010-03-01T10:45:00.000-06:00

Swiss Chard is a veggie that many people do no know anything about. Swiss Chard is a dark green leafy vegetable that dwarfs regular salad lettuce in the nutrition game. Dark leafy greens are so good for you for a multitude of reasons. But, the main reason I want to share is that most people don't eat dark leafy greens. They are the #1 most missing veggie in American diets. Why don't people eat these lovely veggies if they are so good for us? Well, I think it is because they are seen as somewhat exotic or scary. There is also the aspect that many people have never heard of these veggies because they are not usually sold at fast food restaurants and many Americans do not have their own home gardens.

So if you have been missing out on this fabulous dark leafy (or others) go pick up a bunch or two at your grocery store or local farmers market. Ask someone where to locate it if you do not see it. Trust me! Most of my clients come to love dark leafy greens with a passion! They even eat them with breakfast - that's how amazing these veggies make you feel. They change EVERYTHING.

Ingredients:

2 Bunches of Swiss Chard
3 Shallots
3 small purple onions
5 cloves of garlic
2+ tbsps. Extra-Virgin Olive Oil
Dash of celtic sea salt
Toasted walnuts
Parmigiano-Reggiano or other cheese (optional)

Directions:

Remove Swiss Chard leaves from the stem and rip them into pieces and set aside
Chop the stems into small pieces
Chop the shallots and onions (use less onion if you think it is too much)
Mince the Garlic
Heat a large pan on the stove with a small amount of Extra-Virgin Olive Oil
Toast the walnuts in the toaster over or in a pan briefly (avoid burning)
Add the onions/shallots - cover for a few minutes (2 min) and stir
Add the chopped stems - heat for a few minutes (2 min) covered - note if you enjoy crunchy vs. soft veggies cook longer if you want them soft.
Add the garlic and saute for a few more minutes
Add the leaves, toss in the sea salt, stir and cover and let the steam heat the leaves
Cook for another minute or two
Remove from heat and place in a beautiful serving dish
Add the walnuts
Grate cheese into the dish and toss (cheese isn't necessary, but can be fun)

This makes enough for a dinner party or potluck. Otherwise, half the recipe. I like making a lot so I have leftovers!

Let me know if you try this recipe and what you think.

Note - Mix it up try using pine nuts, pecans, slivered almonds or try different types of cheese. You could also try using kale, spinach, collard greens, bok choy, cabbage - whatever. These are slightly different greens so the cooking of the greens is a bit different.

Celebrate Love Daily

2010-02-14T12:47:00.000-06:00

How does Valentine's Day make you feel? Excited? Irritated? Sad? Don't care? It tends to be a source of excitement or pain depending on whether one is in a meaningful relationship. A lot of people use this time of year to express their love and gratitude to special people in their lives. There's nothing wrong with celebrating love. But, why now and not, say, in June or September? We should celebrate love on a daily basis! So, ask yourself what you are doing to celebrate love each day. The little things add up. It could be taking out the garbage or doing the dishes to show that you value the relationship. Maybe you give out big bear hugs to the people in your life that make it joyful.

Not only should you be giving of yourself, but you should be giving to yourself. Are you a creative type that needs some time knitting, writing, or playing music in order to recharge? Maybe you need some time alone to sit and read? Have you been getting the exercise you enjoy? Make sure that you are getting some play time in your day. Play time isn't just for kids. Celebrate loving yourself and others.

Chocolate for my sweet?

2010-02-10T13:07:00.000-06:00

Picture found here!

Valentine's Day is around the corner - literally days away. Don’t you think it’s been blown way out of proportion? The annual advertising blitz calls on us to “Show how much you care” by giving her the “gift that lasts a lifetime” and encouraging kids (and adults) to share and consume tons of artifically-flavored sweets (heart-shaped candy, anyone?). With that said, I can’t ignore the fact that many of us who are in a relationship will use the holiday as an excuse to exchange gifts with “that special someone.” Which can be loads of fun. Chocolate, of course, has always been a popular gift.

“Oh, divine chocolate!

They grind thee kneeling,

Beat thee with hands praying,

And drink thee with eyes to heaven.”

Marco Antonio Orellana, 18th century

Chocolate presses the same buttons in our brain that stimulate the sensation of love. That is why we consider it a "treat.” When we are "good" we want to feel that sense of worth. Chocolate can sometimes fill that need within us. That’s one reason we give chocolate on a holiday like Valentine's Day. While high quality chocolate is delicious, we should also be sure to gather love from within ourselves and around us, from our relationships. With that said, here are some tips and other nutritional facts about chocolate.

First, look for Dark Chocolate (70% +) or Raw Cacao. These are the ones that are packed with:

Antioxidants (protect us against free radicals)
Magnesium (balances brain chemistry, builds strong bones; necessary for good heart function; can be a beneficial during menstruation, as it relaxes the muscle & cramping)
Theobromine (stimulants similar to caffeine)
Caffeine (chocolate has less than coffee or tea, but it varies)
Phenylethylamine (considered to be the chemical of love, it is released when we indulge in chocolate)
Anandamide (Considered the "bliss" chemical. When we are happy we release this chemical in our brains.)
MAO Inhibitors (increased serotonin and other neurotransmitters can circulate the brain more freely)
Aphrodisiac (not necessarily a nutritional component that can be listed as a compound, but nonetheless, I believe that a superb chocolate drink, dessert, or bar can bring on certain urges.)

The darker more intense the flavor, the less of it you will need to press your buttons. Also, the darker the chocolate means less sugar has been added. Look for bars that are sweetened with natural sweeteners like raw blue agave, raw honey, stevia or maple syrup instead of refined sugars or high fructose corn syrup.

Try dark chocolate bars that have hints of lavender, ginger, or raspberry. These chocolate bars may be more expensive. That means you have to slow down when you eat them and savor the flavors - like wine tasting. Experience the full bodied flavor and essence of chocolate.

Experiment and Enjoy.

Try these recipes: Macaroons OR Fudgy goodness.

***Note ONLY 2 Days left to register for Group Coaching!

Mood Food

2010-02-04T17:36:00.000-06:00

I just wanted to share an article from Vita.mn Woo Hoo!

Mood foods

February 4, 2010

Winter dragging you down? Here's a complete menu for beating the winter blues.

By Molly Priesmeyer

Photo by Carlos Gonzalez

The Chana Masala at the Himalayan Restaurant in Minneapolis has curry spices and garbanzo beans — both reputed to make you feel better.

Photo by Carlos Gonzalez

W.A. Frost's pumpkin-rutabaga soup (with toasted pumpkin seeds and harissa yogurt) is rich in mood-stabilizing magnesium.

If March comes in like a lion, then February comes in like a Tyrannosaurus rex. The snow squeaks like a rubber suit beneath your boots. One gulp of the biting wind and you're overcome with a nervous certainty that your lungs will splinter. Everyone's hands start to look like they've been soaked in turpentine.

Of course, Minnesotans are a hardy lot. Still, if studies are to be believed, we aren't exactly happy in winter -- more like really good fakers. According to a "happiness" study published in December, Minnesota ranks 26th in reported well-being, just below North Dakota. And if you believe studies about other studies, research shows that springtime weather accounts for a serious rise in happiness and cognition above the average baseline winter mood. In other words, if we're fakers, then we're martyrs, too. Because the winter doldrums? Hey, that's our baseline normal!

We have a ways to go before feeling that sweet mood spike. But the tundra we love so much offers us plenty of nearby mood-boosters that are sure to feel positively springlike. And nearly all of them are available at area restaurants and grocery stores.

'TIS THE SEASON

One way to maintain your health and mood when winter seems to have no end is to eat seasonal, local foods. Admittedly, when the ground is as hard and thick as a granite countertop, that's not easy to do. But local, pesticide-free, fall-emerging carrots and sweet potatoes are rich in nutrients and beta-carotene known to combat the destructive power of free radicals, which in layman's terms are basically unstable, damaged cells responsible for premature aging.

Mary Langfield, a holistic health coach in Minneapolis who helps people suffering from anxiety, depression and serious winter blues to devise meal plans, always advises her clients to eat local and in-season when possible. Such foods "[come from] the soil from around here, they're not getting trucked around the country," Langfield says. "You're getting something that's fresher, has more nutrients and vitamins and minerals."

In addition to local carrots and squash, pumpkin seeds are a great source for better health and mood. "Pumpkin seeds offer a lot of magnesium, which many people are deficient in," Langfield says. Foods rich in magnesium, which is linked to mood stabilization, also include nuts, tofu and dark leafy vegetables. Also on the nut tip: Cashews, while hardly local, are loaded with tryptophan, an amino acid that converts to serotonin and aids in sleep.

Suggested dishes/drinks:
Roasted squash ravioli, which comes with toasted pecans, from Restaurant Alma in Minneapolis; Orange Dream smoothie, featuring oranges, carrots and ginger, from Ecopolitan in Minneapolis; pumpkin-pie smoothie from Powderhorn Fusion in Minneapolis; pumpkin-rutabaga soup featuring toasted pumpkin seeds and harissa yogurt from W.A. Frost in St. Paul; and, if you want to cheat on your diet but boost your mood about it, sweet potato fries from Longfellow Grill in Minneapolis.

GO GREEN

After a night or two of serious indulgence (or, say, a long winter of shenanigans), one of the best ways to cleanse your system and feel like you aren't made of crumbling concrete and rust is to eat leafy greens. For one thing, they're blood purifiers, so they'll help flush all that beer, wine and whiskey. The chlorophyll in greens is a purifier, cleanser and digestive aid -- meaning you don't really need an Oprah-approved detoxifier in a capsule to clean up your act. "Collard greens, bok choy, kale and dandelion greens are great for getting over excess sugar or alcohol consumption, which can really weigh you down and make you feel really tired," Langfield says.

So next time you feel hungover and like your arms are excess baggage, go for dark green foods to wipe away the split-pea-soup fog you're in.

Suggested dishes
Hu Tieu Chay, a noodle soup featuring broccoli, bok choy, tofu, mushrooms and carrots from Quang; baby bok choy side dish from Café Levain; gai-lan (Chinese broccoli) with oyster sauce from Rainbow Chinese Restaurant; collard greens (and Jo Jo's potatoes because they're so delicious) from Ted Cook's 19th Hole Barbecue, all in Minneapolis.

SPICE IT UP

In both Indian ayurveda (harmonic health) and Chinese medicine, warming foods are often prescribed for all that ails you. Those include foods rich in ingredients like cardamom, turmeric, cumin and cinnamon, which are essential for warming the body and keeping the system healthy and happy, according to ancient beliefs.

A recent study found that Western doctors are jumping on the Eastern medicine bandwagon, often prescribing turmeric and cumin because the spices boast an active ingredient known as curcumin, which has anti-inflammatory and anti-aging qualities.

Cumin and turmeric are common -- and delicious -- ingredients in curry dishes. Add to that some garbanzo beans, which are high in mood-boosting magnesium. Or pour the fresh curry over some lentils, which according to Langfield offer plenty of pholates, a vitamin that many people are deficient in, and which helps to reverse depression. (Lentils are also rich in vitamin B, which helps increase energy.) Suddenly you have a hearty, mouthwatering antidepressant in a steamy bowl loaded with nose-tickling spices.

Suggested dishes
Chana Masala, featuring garbanzo beans and curry spices, at the Himalayan Restaurant in Minneapolis; lamb curry (medium spicy), also from the Himalayan; green curry with tofu from True Thai in Minneapolis; Persian Dhansak, cooked in lentil and tomato curry, from Gandhi Mahal in Minneapolis; cheesecake at Corner Table in Minneapolis, because it's delicious and fortified with cardamom (a real benefit, right?).

IF ALL ELSE FAILS...

Eat the head of George Washington. Or Barack Obama. That is, eat your Chia Pet. "Chia seeds are rich in Omega-3s," Langfield says. "Apparently the Aztecs almost lived off of them. You can toss them into a salad -- they don't have a flavor, really. But they are awesome for you." It's doubtful our famous chefs and award-winning restaurants will be serving you chia seeds anytime soon. But you can plant your own chia garden and chomp on the health benefits (which include increased energy and endurance) while you use your Clapper to dim the lights. And who knows -- with chia seeds, pumpkin seeds, greens and squash injecting you with the feel-goods and new energy, you could wind up inventing the next ShamWow.

Weight-loss Tips

2010-02-02T09:11:00.001-06:00

TAs a Certified Holistic Health Coach I work with many busy professionals who are seeking weight-loss. They see weight-loss as either the single hurdle they have regarding their health & wellness goals or in tandem with others (acne or bad skin, stress, mood, sleep, IBS, etc). I was typing out a list of ideas that I will be sharing with one of my groups to help them get on track and I thought I would share the basic list with you too. We will be covering this list in detail in my group program, but even as a stand alone list I think it shines a light on areas that you can improve/change/remove in your life. Let me know what you think.

Be thankful - give thanks with meals
Eat seasonal foods
Find a support network
Stretch
Eat at home more
Set intentions
Cook for a loved one
Journal
Reduce sodium intake
Meditate - Slow down
Quality vs. Quantity
Deconstruct your cravings
Stop rewarding yourself with food
Shower after work to renew your energy!
Eat less
Give yourself permission to shine!
Call a friend to check in
Stop overcommitting yourself!
Drink water
Set goals month to month/week to week
3 meals a day
Shorten your list of things to do
Eat fruits & veggies at every meal
Substitute some exotic fruit for ice cream or heavy desserts
Cultivate beneficial relationships
Ditch draining relationships
Go play
Exercise/movement everyday
Get enough sleep
Volunteer your time with an organization you believe in
Ask "What's right for me?"
Eat healthy fats
Don't eat something you can't recognize as a whole food
Reduce portion sizes/don't buy mass quantities
Convince your body that life is not one BIG emergency
Avoid 100 calorie packs - they are full of sugar
Respect and honor yourself
Eat breakfast
Determine your triggers
Breathe deeply
Keep a food journal
Avoid refined sugars/High Fructose Corn Syrup
Keep an exercise journal
Learn how to cook
Keep junk out of your house

This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show

Portions on Your Plate

2010-01-29T10:03:00.000-06:00

Many of my clients want to know "How Much?" when it comes to what they are preparing to eat. I am not really stringent on that because what I am teaching them to do is eat the RIGHT things. That in and of itself works! But, I wanted to share a little guide in the form of a photo.

I suggest you have 65 - 75% of your plate veggies and the rest protein and complex carbs.

PS. This dinner was delicious. Thank you to my dear friend for the wonderful meal made with love!

F.R.E.E Preview Call - January 28th 7:15 PM CST

2010-01-21T16:06:00.000-06:00

You're invited to a F.R.E.E preview call! I've had many inquiries about this exciting upcoming group program so I decided to set up a live session - that way you can get a sneak peak. Woo Hoo. Invite friends, family, neighbors - everyone is welcome.

If you are ready to make serious changes starting at the root of where the challenges in your life stem then jump aboard! The digestive discomfort, moodiness, lethargy, sugar roller-coaster, and binges will become a thing of the past.

Please join me next Thursday evening January 28th at 7:15 pm for this F.R.E.E Preview call: "3 Simple Steps to losing the last 5 lbs, kick the sugar cravings and create all day energy!"

To Register - click the link below!

Beautiful Options

2010-01-21T07:47:00.069-06:00

UPDATE December 2010 - the Nature of Beauty has moved and they are now located:

The Nature of Beauty

750 Main St., Ste 109
Mendota Heights, MN 55118
651-222-3127

Don't miss out on the New Year's Eve event at their new location (Dec 31st, 2010 11 am - 6 pm) for a free make up application as well as a swag bag. Maybe I'll see you there.

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We don't often connect what we put on our skin to our overall health and wellness. In fact, conventional cosmetics often include a number of synthetic chemicals and the potential for adverse side effects is not completely understood. In keeping with my goal of guarding my body against toxins, I've made the switch to completely all natural beauty products. Where do I get these products? For cosmetics, at the top of my list is Nature of Beauty located on Grand Avenue in St. Paul, Minnesota. I recently had the opportunity to ask Terri Bly, the owner of NOB, some questions about her business and the importance of natural and organic cosmetics, in general.

ML: How long have you been interested in cosmetic/hygiene products?

TB: While working as a psychologist, I used to comment that once I was ready to be done helping women feel better about what was happening on the inside, I would become a makeup artist and help them address the stuff on the outside. I’ve been doing friends’ hair and makeup for as long as I can remember. I was in theatre for over 20 years, so makeup was something I had to learn. It just took a while for me to figure out how to incorporate my love of makeup with everything else I loved doing!

ML: Was there a pivotal moment when you decided to stop using mainstream beauty products?

TB: Reading Exposed really began the process, and Not Just a Pretty Face tipped the balance. It’s not that I’m “scared” of synthetic products, or believe that everything natural is good and everything synthetic is bad. But what became completely clear to me after reading those books was that no one was regulating all of the chemicals that are getting into our bodies. I switched not just for my own health, but to make a statement with my buying choices that we need more research and less interference from businesses only looking to protect profits.

ML: Why did you decide to start The Nature of Beauty?

TB: I am a licensed clinical psychologist and was working in two very separate areas, and they both came together to create Nature of Beauty. One of my jobs was conducting selection assessments for large companies like Target, and so every day I was speaking with some of the best marketing, merchandising and finance people in the retail business, from all over the country. I felt like I was getting my own mini-MBA in merchandising and I loved every minute of it. I never realized I would love retail so much, but with every interview it was becoming clear that this was something I was heavily drawn to. And then, for something completely different, I was working with gastric bypass surgery patients. My dissertation, actually, was on obesity and gastric bypass surgery, because I really wanted to understand what it was like to suffer from obesity and make the choice to have the surgery. Anyway, it was through this work that I stumbled upon some research showing that some of the estrogen-mimicking chemicals that are in our cleaning products and, as it turns out, in our beauty products - may be related in some way to both our physical health (meaning our weight) and our emotional health, since we know that hormones affect emotions. But it wasn’t until I read Not Just a Pretty Face and learned the extent to which we know nothing about what our beauty products are actually doing to us that I decided to start my business. It was such a perfect way to blend my growing love of retail with my passion for health education and my love of all things beauty-product-oriented. I was a Sephora junkie who has every “Best of Beauty” edition from InStyle for the past 10 years. And I have to tell you, I never imagined you could marry those three interests.

ML: From my experience with the make-up I have purchased from The Nature of Beauty, I have been very pleased with how great it stays put. Tell us more about the quality of these products compared to mainstream products.

TB: There is a persistent myth that natural makeup will come off your face with the first slight gust of wind. Natural cosmetics have come such a long way even in just the past couple of years. You can get vibrant colors, and high-quality products that perform beautifully. Sure, you’re not going to get the waterproof properties you’ll find in plastic-filled makeup, considering what’s in most makeup, having to reapply your lipstick after you eat just doesn’t seem like a big price to pay.

ML: How many product lines do you carry?

TB: We carry over 20 brands, including 8 color lines. Many of our brands- like Revolution Organics, Couleur Caramel and rms beauty – earn rave reviews in top fashion magazines on a regular basis, but aren’t found anywhere else in the Twin Cities.

ML: How are the products made? Where do the ingredients come from?

TB: These are questions that could take hours to answer!! In general, we have strict criteria about which brands make it into our store. Safety is the first concern. I do my best to stay up to date on the latest research (what little there is), and err on the side of caution. Transparency is next. I look for companies that are open and honest about what is in their products, whether it’s natural or synthetic. I have lengthy conversations with the creators of the product lines, to get a sense of how much they know and how well they understand this industry. Then I rule out all companies that engage in any animal testing, including the companies from whom the brands source their ingredients. Other things you won’t find in our products: synthetic fragrance, parabens, petroleum-based ingredients, formaldehyde-releasing ingredients, or sulfates (like sodium lauryl sulfate or sodium laureth sulfate).

ML: How do your products differ from conventional products found at the local big box?

TB: Quality is the first difference. Because the companies whose products I use are privately owned, they are not under the same kind of pressure to cheapen the ingredients. Also, when you use only natural and organic ingredients, the feel, the taste, and the performance actually improves. Synthetics are nearly always created to mimic natural ingredients cheaply. You will find that skin care, hair care and, yes, even some cosmetics work better because they use nearly all natural and/or organic ingredients.

ML: Tell me why you think your products are superior.

TB: When you use ingredients sourced from the earth, your body recognizes them, just like it does with fresh fruits and vegetables. And just like with nutrient-dense whole foods, your body benefits more from nutrients that come from nature than nutrients that are synthetic. I explain it like this: What’s better for your body: 1) Really tasty gourmet chips and a multi-vitamin or 2) An organic spinach salad with nuts, berries, and olive oil dressing? Your skin – being just another part of your body – is no different.

ML: Can you define what you mean by Natural & Organic Beauty Products?

TB: Oh, another tricky question. Well, organic is the word I use when a product or ingredient is certified organic. Natural is harder to define. For marketing purposes, it’s even trickier. But the true meaning of natural, with regard to ingredients, is best defined with another analogy. With ingredients, you have 3 categories, not two. Most people think an ingredient is organic or it’s not, the end. But you have organic, natural and synthetic. So if ingredients were grapes, you’d have organic grapes, conventional grapes, and grape kool-aid. Well, and then there is mineral makeup. Minerals, by their very nature, cannot be organic, but you would be amazed at how many times I have to clear that up because retailers throw out the name “organic” without having any real understanding of what that means. They just know customers like hearing it.

But it gets really complicated from there, and there’s no way I can capture that here. And there is so much misinformation, it usually takes an hour just to clear that up!

ML: Have you noticed increased interest in your products recently?

TB: Absolutely. As women start to learn just how little protection they have from the government when it comes to ingredients, beauty products, and their health, they realize it just isn’t worth the risk. Then they see how beautiful my products are, how well they work, and how much better their skin and hair feel than they ever have before. Really, it’s just getting people to try the products that is the challenge. Once they have, and see the difference – plus the difference that comes with knowing your products are clean not just for you, but for the planet as well – they keep coming back.

ML: In an article from blogger Zem @EcoFabulous you were noted as the “Sephora for eco-conscious consumers.” How do you feel about that characterization?

TB: Well, that is the thing to say, right? Sephora embodies what we view as the Disney World of beauty products, so I guess in that regard it is clearly a compliment. But I view my company as entirely different, and not just due to the ridiculous difference of scale. Sephora promotes the glam part of makeup, nothing more, and they certainly aren’t about encouraging mindful consumerism. My company is about encouraging women to think before making any purchase, especially when buying beauty products. I want them to get excited about learning, about asking questions, and about demanding change.

ML: Everyone loves to try makeup on (I know I do!) Can you share with us how customers can receive testers with your fantastic sample program?

TB: We offer free makeovers, and have testers of all of our products in the store. Online, we have a fairly comprehensive samples program, offering hundreds of samples of our facial care, body care, hair care and makeup.

ML: Let’s talk about your tag line – “Safe. Healthy. Beautiful.” Why is there a need to talk about safety with respect to the cosmetics products you sell?

TB: That goes back to the misinformation, and the lack of misinformation. Chemicals in beauty products have been linked to cancer, infertility, obesity, and a host of other illnesses and diseases that are on the rise. But rather than testing these chemicals to see if they are in fact hazardous, the beauty and chemical industries spend their billions of dollars making sure that doesn’t happen. They argue that it is too costly, too cumbersome. But if they took the money they devote to lobbying against regulations, they could probably do thorough tests on just about everything.

ML: Why is it important to get the word out about natural cosmetics & hygiene products?

TB: So that people realize these products are not regulated, have not been tested for long-term safety, and that you can find hundreds – thousands, even – of fabulous, affordable natural and organic personal care products that will work as well, if not better, than what you’re using now.

ML: NOB takes Green Living very seriously. Can you explain some other steps you take to reduce your carbon footprint or would suggest others to take?

TB: I think it’s just about deciding if you want to do it, rather than doing it because you feel guilty, or like you should do it. Because it’s actually quite easy. It just involves thinking more, challenging yourself to pay more attention to what you do every day. And then after a while, it becomes second nature, and fun.

At the store, we really think about every aspect of our operations. Can we reuse boxes, packaging, paper? Can we improve the cleaning products used in the store? We are always thinking about ways to reduce our consumption of energy and materials.

ML: Thank you Terri Bly!

Nature of Beauty can be found online www.NatureofBeauty.com

Or visit them in person in St. Paul, MN

1045 Grand Avenue

St. Paul, MN 55105

651.222.3127

Let me know if you check them out online or go visit them!

Loving Kindness

2010-01-21T07:30:00.001-06:00

My earnest request is that you practice love and kindness whether you believe in a religion or not - HH the Dalai Lama

To sum up, to bring about the complete happiness of others it is necessary to become enlightened yourself. When you understand this and resolve to see enlightenment for their sake, this is called the altruistic intention toward enlightenment, or bodhichitta.
-HH the Dalai Lama

What do these quotes have to do with Diet & Lifestyle? I believe there needs to be more effort focused on numero uno. I mean YOU, of course. I challenge you to treat yourself with the utmost respect. This is a challenge for many. In fact, it is supremely important for you to cultivate a positive relationship with yourself if you are going to have meaningful relationships with others. Sounds a bit hippy dippy doesn't it? I know it. In high school I would have been rolling my eyes and looking at my watch. Then I would start bashing my entire self worth. Yippy - let's see how many rounds I can do before I feel totally defeated!

Think about how you treat those around you. Do you snicker under your breath, or laugh at them, or curse them when they are trying to be the best they can? Probably not. How many of us pick away at a loved one's food choices, exercise regime, or spiritual practice, as if its the only activity to participate in? Not many. Think of the respect you would give to a best friend, mother, father, co-worker etc. Stop using negative self-talk. No one-including you-is deserving of such criticism. Stop placing guilt or shame on yourself for something you ate, or are about to eat, or something you did, or did not do. I cannot imagine insulting someone with the same sort of talk I would easily (unconsciously) say to myself.

Instead, treat yourself as you treat others. You are a blessing and if you have a hard time believing it then this tip is for you. Treat yourself with kindness today. Everyday.

Check out the Kathleen Show - grabbing life by the ovaries for great interviews, podcasts, posts...

Total Yuck.

2010-01-14T08:45:00.000-06:00

Not sure if you know this or not, but I like to make things up in the kitchen. Most of the time it works out. Sometimes, as in this case, it does not. Actually, this time it was really gross. This usually does not happen to me and so I thought I would share. I even took a few pictures because I thought that while I was making it it had to be delicious. Really. Look at the pictures and tell me it wasn't pretty?

Okay so far doesn't it look great?

I know that this looks like a smoothie, but my goal here was to make a raw soup.

Here is what's in the blender thus far:

Red Cabbage
1 small Yellow Onion
4 Cloves of Garlic
2 Turnips
8 oz veggie stock

Then I added the kale - and I LOVE kale. So then the beautiful mixture turned a very putrid greenish/brown.

I figured that it wasn't a big deal I would just eat it even though it looked really undesirable. All I can say is I tried. I ate a small bowl, but that was all I could take. I had to pour the rest into our composer...

I'm happy to report that although this was a disaster - now I know that blending meals is quite different from regular cooking. It will just be a matter of time before I figure it out and I won't have to mess with recipes and I can make it up as I go along.

In the mean time anyone else have a kitchen disaster to share?

Side of Parsnips with Cinnamon

2010-01-12T14:07:00.000-06:00

Let me just say "ILOVE PARSNIPS". Really I do. And I can tell you that when I saw that I got an entire bag of parsnips in my CSA box I was truly pleased (thank you Harmony Valley Farm). It might be because they are shaped like a carrot, but yet not at all. These hearty root veggies are high in potassium, have loads of vitamin C and have a decent protein content (all foods have protein). Of course, the real reason is probably because they are so darn sweet when cooked. Its like a treat! At least I think so. So today when I decided to saute a few I decided I wanted them to seem more dessert like. Try this recipe and let me know what you think.

Parsnips with Cinnamon

Ingredients:

5 Parsnips
Tsp of ground cinnamon
Ground Pepper
1 tbsp + 1 tsp of virgin coconut oil

Directions:

Scrub the parsnips (they can be peeled , but it is not necessary)
Chop the parsnips into similar sized chunks
Heat the coconut oil in the pan @ medium heat
Toss the parsnips in and stir to coat in oil
Cook for 6-10 minutes - test with fork. You want them to be firm, but have a little give.
Add a grind of fresh ground pepper - stir
Add the cinnamon - stir
Serve as a delicious side for breakfast, lunch or dinner!

Yummy!

Dr. Greene's New Year's Resolutions

2010-01-11T09:52:00.000-06:00

I really like Dr. Greene's approach on many natural health topics - relating to families. He is a pediatrician who takes a BIG interest in organic foods, the environment, and tackling these issues using a holistic health approach. I thought this newsletter was worth sharing:

1. Learn the Food Rules:

I've already memorized all 64 of Michael Pollan's fabulous Food Rules, a book he wrote with simple, straightforward tips to help us all navigate our food choices. Which ones are your favorites? Discover my favorite rules (and which were made to be broken) by clicking here...

2. Make a switch to organic:

You don't have to dive into organic food 100 percent... Check out my Organic RX to discover the most important organic choices you can make for your family - in order of importance!

3. Cut down on the boxes, bags and containers:

Convenience foods are frequently full of preservatives, artificial ingredients and unnecessary chemical additives. This year, concentrate on reducing the number of pre-packaged foods that sit in your pantry. Making the switch from a berry-flavored fruit snack to fresh berries cuts down on calories, increases nutritional value and eliminates many harmful additives.

4. Resolve to plant a garden
(or at least a windowbox, or some basil in the kitchen):

Research shows that kids are more likely to enjoy fresh vegetables if they are able to see them grow and help in the process. It's too early to put tomato seedlings into the ground in most areas, but it's not too early to get your family involved in plans for a spring garden. Ask your children to help you pick out a garden plot and decide what to plant. When the spring flowers start to bloom, your kids will be excited to get started, and by summer you'll all be enjoying beautiful fruits and veggies you grew yourselves! PS - I love little kid-friendly gardening sets like this one...

Big Industry Fats - aka Cheap Fat

2010-01-07T21:20:00.000-06:00

I taught my Healthy Fats class last night. It was a lot of fun. I was lucky to have great participants with fabulous questions.

Anyway, I wanted to share a little bit about Trans Fat/ Hydrogenated Oil/ Partially Hydrogenated Oil. I know many of you reading this might think that this is such old information. However, there are still lots of trans fats lurking in your prepackaged foods - its sly and smarmy and has a way of getting around the red tape. So, it is still an issue and if not in your home, then when you are dining out.

The reason I want to share is because there is a lot of confusion about good foods and bad foods, which is why I think my job is really important work.

To give you an example of how hydrogenated oils are created I am going to walk you through how margarine is made:

picture from

1. Use a polyunsaturated vegetable oil - corn, soybean, safflower, cottonseed. These oils are created through a chemical process (ever try extracting oil from corn in the kitchen?!). Extracting the oil requires extremely high heat, which breaks down the oil - meaning it is oxidized. The oil is turned rancid (creating free-radicals when consumed).
2. Now add tiny metal particles (usually nickel oxide) and mix.
3. Then place in a high temperature, high pressure reactor.
4. Add Hydrogen gas (Hydrogenate)
5. Add some emulsifiers (soap-like) to get it creamy
6. Then clean it (steam clean) by removing the metal particles as much as possible (because they are toxic).
7. Then artificially flavor and color it so that the grey-like substance that is created can look more like a traditional food, hence more appealing.
8. Package. Market. Get people to eat it....YUM!

Actually, the way that this process was discovered was by chance. Procter & Gamble was trying to come up with cheap sources to make candles. Lard and tallow were too expensive, so they needed to find a new way to be resourceful. Once they realized what they created, and how cheaply they did it, they figured they had a new product to introduce into the market. And since they were trying to come up with something that imitated lard, why not market it as a lard alternative? They named it Crisco. Check out the link for a full story.

What are the problems with these man made fats? Well, the process sounds pretty disturbing, but besides that there are serious health risks associated with these supposedly "Heart Healthy," imitation food alternatives, such as :

Coronary Heart Disease
Infertility
Obesity
Diabetes
Liver Disease
Cancer
Alzheimer's Disease
Belly fat

Where are these trans fats usually found?

Pastries and cakes
French fries (unless fried in lard / dripping)
Doughnuts
Cookies / biscuits
Chocolate
Margarine
Shortening
Fried chicken
Crackers
Potato chips
Prepackaged Foods (check your cupboards)

Even if you are being careful, it is a challenge in many restaurants. New York City banned all trans fats. Let's hope that the rest of the country jumps on this bandwagon. The sooner the better. In the mean time, be aware that when you eat out you should ask if the restaurant uses trans fats in preparing whatever dish you want to eat.

Another point to make is that you must read food labels. The product may claim it has 0 trans fat, but indeed when you turn it over - it has a smidgen. The industry is allowed to claim 0 trans fat provided that it has less than 0.5 grams. BOOOO. Anyway now that you know tell EVERYONE! Check out this label.

NOTE: A new fat on the market you want to be aware of is called: interesterified fats. These fats are showing up and they are similar to trans fat in their negative effects. If you can't pronounce an ingredient on a packaging label or the label has too many ingredients, then my advice would be to set it down.

Books of Interest:
Cereal Killer - The Unintended Consequences of the Low Fat Diet by Alan L. Watson
Real Food by Nina Planck
Nourishing Traditions by Sally Fallon
What to Eat by Marion Nestle

What can I release or make peace with?

2010-01-05T11:03:00.000-06:00

I wanted to share a question that I pose to my clients & friends. What can you release or make peace with? The last few months have been rather busy for me. Running a small business is still a "process" and there is much to learn. Though sometimes doing everything myself overwhelms me and stresses me out (I do like a challenge). Then these little things in life start getting to me. Sound familiar? It isn't fun. These are things I thought I had conquered, but are resurfacing. Lovely right?

These challenges or obstacles we face are really more of a reminder to us on how we can live our best life. How can I say that? Well these challenges are just like when your body let's you know that you are sick - this symptom/challenge is telling you something. Maybe it is asking you to slow down and relax. Maybe you should be getting more sleep. Maybe you need to be eating better, maybe exercising outdoors in below zero weather needs to be put on hold for a bit. Whatever the symptom/obstacle is if you pay attention you will know what you need to do.

One of the many fantastic things about my health counseling business is that I am blessed to work with people who have similar challenges to my own. Which means the frequent tips & recommendations I give out to my clients, which are close to my heart, are revisited daily. We all know the the saying, "do as I say and not as I do." I don't believe that this saying applies in my particular field (or any really). I never recommend that my clients try certain foods that I am unwilling or uninterested in trying myself nor do I request that they adjust certain lifestyle behaviors without knowing that I too am either in the same process or have done it before. I think (for lack of a better saying right now) that is hogwash! When I speak with someone in any field I want to trust them and know they have the experience to back up their recommendations.

So to the point. I was speaking with a friend who gently reminded me of my own message (really a shared message between both of us) - What can you let go of or make peace with? Here is my current challenge - I would like to let go of certain internal/unrealistic expectations I have for myself. This pressure leads to tremendous amounts of stress and negativity in my life. There I said it - BIG sigh. Thanks for letting me share.

I ask you now to think about this question and determine what you want during this wonderful time of renewal and rebirth. What do you want? What can you release? What can you make peace with? What can you do more of?

Cheers to you and your best life!