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Hey Y'all check out my blog at www.MaryLangfield.com

Thanks!

~Mary

Hot Seed Breakfast Cereal

I used to be a huge fan of breakfast cereal. My favorite cereals were Peanut Butter Captain Crunch, Honey Nut Cherrios, Maple and Brown Sugar Oatmeal packets, Quaker Oat Squares...huge fan of cold cereal. As I went gluten and dairy free my breakfast cereal choices were extremely limited. I found other options and I started drinking rice milk and that was okay. I would eat hot rice cereal with maple syrup and ghee or gluten-free oatmeal. Then the real shocker came when I found out that I had to limit my intake of sugar and eat higher amounts of protein because I had low blood sugar and hypoglycemia. Boo, what was I to do? Breakfast cereals weren't on my list.

I started eating eggs for breakfast with sauteed greens, which I love. I would blend up protein shakes and sometimes I'd just have lunch or dinner stuff for breakfast. Now I don't really believe that breakfast has to be cereal centric.

But, recently I was trying to come up something quick and easy and totally approved for blood sugar issues. This cereal can be hot or cold, but since it turned cool I decided to add warm water instead and I like it even better. This certainly fits my allergen-free lifestyle and its easy to prep. This is really versatile so once you have your flax and chia base you can really add whatever you like. Make your own concoction and share with us.

Ingredients:

• 2 tbsps Flax Seeds (mix dark brown and golden for a visually appealing cereal)
• 1 tbsp Chia Seeds

Tasty Mixins - Add a few and mix it up day to day

• 1 tbsp Hempseeds
• 1 tsp. Sesame Seeds
• 1 tsp. Pumpkin Seeds
• 1 Scoop of your favorite protein powder (right now I have been adding chocolate flavor so my cereal tastes a little like brownie batter)
• 1 tsp. Golden Berries
• 1 tsp. Goji Berries
• 1 tsp. Raw Cacao Nibs
• 5-10 drops of Liquid Stevia (or to taste)

Hot Seed Breakfast Cereal - MaryLangfield.com

 Directions:

1. Grab a glass bowl (larger than you think you need the first few times). Put the flax and chia in the bowl and add any dried fruits like the goji and golden berries.
2. Add warm/hot water. I usually add about a cup of water, but it depends on what you want the consistency to be. These two really thicken up when wet so if you want the cereal more runny and not oatmeal then add more water. (I boil my water in advance and let the water temp cool a bit to warm because I don't want to overheat the nutrients in the flax and chia, but boiling water will work too).
3. Stir, stir, stir
4. Add your yummy mixins
5. Stir, stir, stir
6. Add water if its too thick.

Add other tasty options like:

• Superfoods like Maca, Bee Pollen, Aloe Vera, Coconut (1 tsp. of oil, 1 ounce milk or shredded flakes)
• Nuts (Almonds, Walnuts, Cashews, Brazil, Pine....)
• Fresh Berries (Blueberries, Cherries, Raspberries, Strawberries...)
• Sunflower seeds 

New Health Service

I am pretty excited about having the ability to offer you this wonderful service.
Yours F.REE... All You Have To Do Is Click The Link Below... and then "sign up"

I've got GREAT news! I'm offering a FREE health information service and I'd like to gift it to you.  It’s called The Wellness Minute, and we'll be sending you a short "video magazine" each week from our office with topics like:

        - How To Go From Fat Storing To Fat Burning
        - How To Reduce Breast Tenderness In 5 Minutes
        - Natural Relief For Allergies
        - Ways To Increase Your Energy Levels
        - Great, Healthy 7 Minute Recipes
        - How To Sleep Better
        - and a new video topic every week.

This quick 4 minute video will educate you and your family on a variety of health challenges and give you tips on how to natually or supplementally tackle these issues.
I think you’re going to really enjoy these 4 minute videos sent to you once a week, but I won't just start sending them to you unless you sign up to start getting the Wellness Minute.  So, after you click on the link below and it takes you to the video, you then have to click on the link that says "sign up" in the upper left hand corner or you won't get this free service.

Click below right now to take a peek.

 My Weekly Wellness Minute Video

Let me know what you think!

Proclamations are cool, but achievable goals are better

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 update And 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

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

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.

1. 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. 
2. 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. 
3. 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. 
4. 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

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!

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 are seeds, but all seeds are not nuts? Even crazier, a nut is actually a fruit, according to Merriam-Webster. Although the nitty-gritty of scientific classification may not be a page turner, the health benefits of these small edibles is definitely worth learning.

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

Nuts are also high in phytosterols (substances that lower your cholesterol naturally) and contain potassium 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 5 Seeds and Nuts to Lower Cholesterol:

·         sunflower seeds

·         pistachios

·         pumpkin seeds

·         pine nuts

·         whole flaxseeds, freshly ground

Instead of your typical midafternoon snack, opt for almonds for a great source of protein and calcium that keeps your energy going and lifts your mood.

Looking to add more calcium to your 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 to your meal.

Who would’ve thought going nuts could feel so right?!

Do you have a favorite 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 to learn more about how increasing your awareness of basic diet and lifestyle changes can have tremendous positive effects on health and outlook on life? Check out my website, marylangfield.com, for more resources or to schedule an appointment and learn how health coaching would work for you. Start believing in yourself and seeing results!”

The Dark Secrets of Artificial Sweeteners

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

Do you use artificial sweeteners in your coffee or tea? Do you 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. But what if I told you that you can be addicted to artificial sweeteners and that they might be causing you to eat more food or gain weight?

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

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

Have your cravings for sweets and fatty foods (and possibly your weight) increased with your aspartame use? Ross explains that the connection between eating more unhealthy foods, gaining weight, and consuming artificial sweeteners has been confirmed through several studies in both animals and humans.

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

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

I’ll leave you with this encouraging quote about Richard Simmons:

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

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

Fresh summer dessert

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:

1. Pre-heat oven to 400 degrees
2. Place fruit in baking dish - Pie plate or other 9 inch pan
3. Place all other ingredients into the Vita-Mix and blend
4. Add the crumbly mix to the top of the fruit - evenly
5. Bake for 25 minutes or longer depending on your oven (my oven runs hot)
6. 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:

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

I can CAN CAN

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?

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?

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

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?

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

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?

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

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...

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

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:

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

Simple Soup

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