The Fountain of Health

Do you need a health coach?

2013-04-11T17:17:00.001-07:00

http://youtu.be/9lPyBRbm3sk

check out my first commercial

Counting calories does not always work

2013-03-19T10:16:00.000-07:00

Many of us have let our bodies go a bit, we gained some weight, indulged in to many "treats" and just stopped finding or making time to exercise.
SO like many of us, we turn for support or help. In my 30's I turned to Weight Watchers. I did terrific on weight watchers, I lost 20lbs in 8 weeks, I walked daily and added exercise back in my life, and really pushed myself to make the meetings. I felt the speakers were inspiring and I loved hearing the other members tips. What I never really liked was the counting of calories and the obsessing about what went in my mouth. I felt it was defeating the purpose of what food is. It's not exactly for pleasure although it can be, it is to fuel us, give us energy. To help us live?
I used post-it's in my pantry on all the cookies, crackers and 100 calorie snack foods. Everything was a number. I didn't mind the food journal, and still use food journaling in my practice.

I then stopped weight watchers because my work schedule changed and I couldn't make the meetings and soon, I gained back a lot of the weight. Jump forward ten years to now, I am a health coach, I do a program very similar to weight watcher 360 I have meetings and group sessions. I work with clients one on one. I give them recipe ideas, and help them meal plan. Many of them choose Weight watchers over my program. I asked myself and other health coaches why they think that is? Most of us believe it's because they don't have to have a lifestyle change. Some of them evaluate their current lifestyle, behaviors and relationship to food. They learn how to achieve balance and tune into their body. IF you really do this you can see what foods you thrive on, and what foods bring you down and that is different for everyone. It's what I like to call Bioindividuality. ( a phrase from my School, IIN) Most of what weight watchers offers is packed, prepared foods and I understand as women we are overworked, over stressed and short on time so we need convince. But many of the convenient food Weight watchers promotes is full of chemicals, sodium and your are microwaving it.

David Kirchoff, president of Weight Watchers has said "Calorie counting has been unhelpful."

IF we have a 100 calorie apple in one hand and a 100 calorie pack of cookies in the other, we view them as "the same" because the calories are the same, it says everything that needs to be said about the limitations of just using calories in guiding food choices."

I am NOT saying weight watchers is not a good program. Weight Watchers has been around for 40 years. Weight Watchers is more than a diet. It's a a weight-loss program. The weight loss community and support is terrific, but Weight Watchers isn't for everyone.

I also feel like the on-site weekly weigh-ins, although confidential, can be a downer if you are not meeting your weight loss goals or are ashamed of your weight. In my coaching practice I ask clients to share their weight with me at the time of our first session, some choice to tell, other's don't . Then I ask them not to get on a scale again till our 6 month program is over. I think inches and BMI are more important, along with movement. It is up to the individual to make healthy choices. Do not make your food choices based on points alone. Read labels before purchasing things and limit your fat and sugar intake.

The yo-yo effect is dangerous. The results that can be achieved from counting calories are temporary. Once you stop counting and limiting your calories, you can easily go back to your previous weight, and in many cases even beyond that weight. Your old habits need to change for life, and you need to really figure out if you are hungry, stressed and or emotional eating or binging.

So all and all, I applaud every man and women who do Weight Watchers and lose weight and keep it off, I just feel like these same people would have even better success if they worked with a health coach who could help them- move away from processed foods and who could teach them how to meal plan and who would listen to them, for one hour twice a week. They could still get support and recipe and inspirational tips, and most Health coaches are cheaper than weight watchers, in the end.

Weight watchers is an impressive organization but you have to ask yourself as a mother and a women, they are not pushing whole foods and plant based diets- and why is that???

I am always happy to see vegan and vegetarian dishes on their websites, but no specific meetings for vegans or vegetarians and no support system for people choosing Vegan or Whole food Plant based- and let me tell you when you first transition from processed food to plant based you need SUPPORT.

I contacted someone from my local chapter about the lack of WFPBD ( whole food plant based diets) and they told me there was not an interest in this in our area. I think some time they might offer this, but just not sure when. They could make a huge difference in the global shift, as mothers and women decide they are not going to serve processed food any more and they are going to have Meatless Monday's for there families. They could make a huge influence that could manifest across the country in many ways... I hope they see the light... but in the mean time ~ if you are a WFPBD eater or family.. check out a health coach... your listening to one talk right now... and I do phone, skype and in person sessions.

what could a health coach do for me ?
A holistic health coach is responsible for educating and encouraging individuals in multiple areas of wellness, such as balancing work and life, nutrition and meal planning, exercise, medications and self-esteem. These professionals guide people with this health approach because they believe that all parts of health are connected and that looking at one individual area of wellness is not sufficient. As part of her work, a holistic health coach also engages in other activities related to business and health services, such as coordinating with physicians on behalf of the client and keeping client records.

I want to be hot this spring

2013-03-14T08:48:00.000-07:00

Last year around this time I felt like it was time to De-junk my body.... and get rid of toxins, excess weight and inflammation. if you want to do the same... I am offering a Spring Detox.

Your Detox Guide Includes the Following:

v A Welcome Letter

v The Spring Forward Detox Guide

v The Spring Forward Recipe Guide:

ü 10 smoothies

ü 11 juices

ü 4 Dips and Dressings

ü 10 Meals in the Raw

ü 5 Meals Cooked

ü 4 Raw Soups

ü 4 Warm Soups

ü 3 Dressings

ü 4 Snacks & Bites

ü 4 Desserts

v The Spring Transition Recipe Packet & Food Diary

v Your Post Detox a.k.a For

Life After Your Detox:

ü Eating for Energy:

Intro to SuperFoods

ü Eating Out 101

ü Low Glycemic Eating

v Shopping List & Blank Meal Planner in Excel

v 16 Days of Online Support Emails from your Favorite Health Coach to make your Detox as easy as 1-2-3

If you are interested in joing this 2013 spring detox email me at yourfountainofhealth@yahoo.com for prices and more info.

Trapeze

2013-02-05T10:36:00.001-08:00

This morning, I realized during a lecture from my school that this school isn't just teaching me about secondary foods, ( foods we eat) but primary foods ( our relationships, our career, our physical exercise and our spiritualism) YES, I am learning a lot about nutrition and health but the lecture this morning was so empowering, I feel I need to share it with everyone.

I really needed to hear what he said, this time, I am going through a difficult time in my life and I feel stuck, I am scared and confused. This lecture along with a friend who told me, "Happiness is an inside job."Got me crying. CRYING you say? why would someone cry from a nutrition lecture... well this discussion wasn't exactly about food, but it could be to some people, it was about fear of being STUCK. Fear of being in a transition phase. IT's being unsure.

I had to leave a career that I loved once and I lost a close friend and I had to take the risk, I am now being faced with this same feeling... the in between feeling... Some of it has to do with a relationship some of it has to do with worry that I won't make enough money to support myself. I am afraid of growing moments, but I do realize that after I take a risk, I do find out I learned something. This is a poem was read by Joshua Rosenthal, the founder and director of my school~ The Institute for Integrative Nutrition. ( I graduate this May)

The flying Trapeze

And so transformation of fear may have nothing to do with making fear go away, but rather with giving ourselves permission to “hang out” in the transition zone — between the trapeze bars — allowing ourselves to dwell in the only place where change really happens.”

Sometimes, I feel that my life is a series of trapeze swings. I'm either hanging on to a trapeze bar swinging along or
for a few moments, I am hurdling across space between the trapeze bars.

Mostly, I spend my time hanging on for dear life to the trapeze bar of the "moment".
It carries me along a certain steady rate of swing and I have the feeling that I am in control.
I know most of the right answers, and even some of the wrong answers. But once in a while, as I am merrily, or not so merrily, swinging along, I look ahead of me Into the distance, and what do I see?
I see another trapeze bar looking at me. It's empty.
And I know, in that place in me that knows, that this new bar
has MY NAME on it. It is my next step, my growth, my aliveness coming to get me. In my heart of hearts I know that for me to grow, I must release my grip on the present well-known bar to move to the new one.

Each time it happens, I hope - NO i pray- that I wont' have to grab the new one. But in my knowing place I know that I must totally release my grasp on the old bar, and for some moments in time I must hurtle across space before I can grab a new bar. Each time I do this I am filled with TERROR. It doesn't matter that in all my previous hurtles I have always made it.

Each time I am afraid I will miss, that I will be crushed on unseen rocks in the bottomless basin between the bars. But I do it anyway. I must.

Perhaps this is the essence of what the mystics call FAITH. No guarantees, no net, no insurance, but we do it anyway because hanging on to that old bar is no longer an option. And so, for what seems to be an eternity but actually lasts a microsecond. I soar across the dark void called "the past is over" , the future is not yet here." It's called a transition. I have come to believe that it is the only place that real change occurs.

I have a sneaking suspicion that the transition zone is the only real thing, and the bars are the illusion we dream up to not notice the void. Yes, with all the fear that can accompany transitions, they are still the most vibrant, growth-filled , passionate moments in our lives.

*And so transformation of fear may have nothing to do with making fear go away, but rather with giving ourselves permission to "hang-out" in the transition zone, between the trapeze bars- allowing ourselves to dwell in the place where change really happens. It can be terrifying. It can be enlightening. Hurdling through the void. we just may learn to fly.

I hope this lecture helps you in a struggle you are having or a fear you have. I am still hanging out on that one bar....but I hope I will be able to get off...soon.

I do have faith...

but I also have fear....I know F.E.A.R. is false evidence appearing real.....
So make that leap...today...

Nourish

2013-01-31T18:35:00.001-08:00

I got an article in Nourish magazine this month... read it here
http://nourish-magazine.com/memoirs-inspire/lupus-or-food-intolerance/admin/

Joys of Java

2013-01-30T07:19:00.001-08:00

Is this you? A fashionable working mom, juggling getting your children to school on time, and getting yourself to work on time...but not UNLESS you have had your morning coffee... Then around 2 or 3 pm you have another to Wake you up?
I want to share the Top 10 Perks to Caffeine....

10. Asthma Relief-
Drinking a moderate amount of caffeine can be therapeutic for people with asthma. Caffeine in the form of coffee may be used to prevent an asthma attack in emergency cases, but is NOT intended to replace medication.
9.Disease Prevention-
Caffeine keeps dopamine molecules active, preventing diseases like Parkinson's and Alzheimer's. Harvard researchers have found that men who drink 4 cups of caffeinated coffee a day are half as likely to develop Parkinson's disease as those who refrain from consuming caffeinated beverages.
8.Antioxidants-
Antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and it is not neutralized, it can damage the DNA of the cell.
7.Diabetes Prevention-
Coffee contains minerals and antioxidants which help prevent diabetes. Frank Hu, M.D. one of the authors of The Harvard Study, theorizes it may be because3 caffeine stimulates muscles to burn fat and sugar more efficiently.
6.Faster Effects of Medication-
Caffeine constricts blood vessels and helps the body absorb medications more quickly, which is why it is added to some pain medications.
5. Reduced Muscle Pain-
Some researchers have found that caffeine may potentially stimulate the release of B-endorphins and hormones that depress the sensation of pain or discomfort.*5
4. Performance-
Some sources note that caffeine allows athletes to exercise for longer durations without hitting exhaustion. Although,the mechanism is yet known, caffeine affects the utilization of glycogen during workouts. Glycogen is the main fuel for muscles. Once depleted, exhaustion occurs. Caffeine decreases the use of glycogen stores during workouts up to 50 percent-allowing for longer workouts.*4
3.Concentration-
Studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly.*3
2. Mood-
At 250 milligrams, some report an improved sense of well-being, happiness, energy, alertness and sociability.*2
1.Alertness-
Even in relatively low does of 250 milligrams, caffeine has been shown to stimulate alertness and improve mental performance.*1

SO after reading this I am sure you are glad you are a coffee drinker.... but I have some alternatives to coffee to share with you... and then the Top TEN problems with Caffeine... so you can make your own educated decision... on Coffee...

Before we dive into the Top Ten problems with Caffeine... let's look at the alternatives to Coffee:

Black tea-made from dried leaves of camelia sinensis plant.

Dandy Blend-herbal coffee substitute made from dandelion, chickory and sugar beet.

Green Tea-this has been shown to reduce the risk of certain types of cancer

Oolong Tea- This tea is semi-oxidized, providing a milder flavor than black or green tea.

Pero- see below

Teechino ( shown above) and description below

White tea-The plant is the same of black and green and oolong...but they leaves are picked when the plant is younger and buds are covered in white hairs. White teas has gone through, a minimal amount of processing and is not fermented. the tea does have a sweet taste, and about 15mg per serving of caffeine. ( which is smaller than most)

Yerba Mate- see below
* I took a picture of my chocolate pu.erh but I was suppose to take a picture of my Yerba Mate...oops.

So most of you know what black tea is and Green tea and even Oolong tea
BUT I bet you don't know what
Pero is?

Pero is caffeine free, instant coffee substitute it is from Switzerland and is made from malted barley, chicory and rye.
Teechino- (shown above) is a blend of roasted herbs, grains, fruits, and nuts. Teechino is also caffeine-free coffee. It brews similarly to coffee, can be used in a coffee machine and has a similar smell and taste to coffee. IT has high levels of potassium, which helps to balance acidity. It offers a natural energy boost from the nutrients, not from the stimulants.
Yerba Mate- is a species of holly, native to South America, It is prepared by steeping dried leaves in hot water, rather than hot boiling water, as you would for coffee or tea. The flavor is bitter, herbal and grassy. The stimulant in Yerba mate is called xanthines, which is similar to caffeine, although, many people report fewer side effects. It also contains potassium, magnesium and manganese.

So now we have explored...the alternatives to coffee and the benefits... let's talk about the TOP TEN problems with Caffeine.

1. Approximately 4 cups of coffee or a beverage with the same or equal amounts of caffeine can raise blood pressure for many hours.

2.Caffeine consumption in the early morning affects the body until bedtime, making stress levels higher throughout the day. Caffeine increases stress hormones and elevates a person's perception of stress. Decreasing coffee and caffeinated beverages will help lower stress reactions.

3.When more than 2g of caffeine enter the body, the heart becomes stimulated and blood vessels dilate. Blood pressure can than increase, causing bronchial relaxation in the lungs and increased breathing. This can also cause irritability, restlessness, insomnia, and agitation.

4. Type 2 diabetes should be aware that caffeine may potentially impair insulin's action. IT does cause a rise in blood sugar levels. (drinking 2-3 cups a day)

5. Because it is a stimulant, caffeine can cause increased contractions of stomach muscles- sometimes abdominal pain, diarrhea, and increased bowl movements. IBS suffers and Crohn's and colitis people may want to be cautious before chosing any caffeinated drinks.

6. Caffeine inhibits the absorption of some nutrients. We can lose calcium, magnesium, potassium, iron, and trace minerals.

7. Research shows that men can significantly reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine.

8. Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriages, low birth weight and menopausal problems such as hot flashes are all exacerbated by caffeine consumptions. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine. ( Caffeine and women's health Food Insight..15 October 2009 )

9.Caffeine tolerance may decrease with age. Caffeine dehydrates the body, and skin. It can also inhibit DHA repair.

10. Caffeine in a stimulant which binds to adenosine receptors in the brain. This leads to a range of complex reactions which cause and increase of stimulation at the adrenal glands. This can increase vulnerability to a variety of health disorders related to inflammation and fatigue. ( Doyle, Marek, "Caffeine, Stress and Aging", Healthy.net 3 Nov. 2010)

So I grew up with no one drinking coffee in my life, lucky for me some say, other's sit staring at me saying ,"You have never had a cup of coffee... you don't know what your missing!" I only started drinking coffee this year... Christmas of 2012, it was a short courtship lasting until just a few days ago. Do I miss the sweet warm feeling of coffee's embrace and how hot it all felt? YES, but Mark Hyman MD says,"It's hard to say if coffee is good or bad for us, you might get media whiplash trying to figure that out." So the best thing to do is remember moderation. Watch the cream and the sugar, and try to only have one every other day or once a day. I love Starbucks.... but all the added sugars to most of the lattes' is NOT your friend, find a new treat. But the choice is up to you.

Day 2 In the series

2013-01-29T06:37:00.002-08:00

In October 2010, Hannah Brencher started placing anonymous love letters around New York City as a way to ease her loneliness. The letters were placed in libraries, cafes and coat pockets. In one year, she handwrote over 400 notes that healed her heart and uplifted the spirits of over 400 strangers. Brechner's actions inspired a worldwide movement of spreading love and happiness through written word.

Join Hannah's cause, The World Needs More Love Letters by handwriting a love letter. Put it into a library book, on a park bench, or anywhere a stranger may find it. Your handwritten words will bring you satisfaction, knowing that you brought a ray of sunshine to someone's day. We're starting “love fest” on Facebook today! Share your love letter with someone today.

You have heard me talk about how I am a Holistic Health coach. I know most of you know it means I help people lose weight, but I also help to teach people about secondary foods. How to make smart choices, when reaching for secondary food. Why do I call it secondary food, because it's what we eat to nourish our bodies. I find Primary food to be just as important. People don't really understand Primary food, like they should. What is primary food you are asking? It's everything else in your life... Career, spiritualism, relationships and exercise. Many of us crave love, or a connection deeper than what we have. People stuff secondary foods in, when the really crave primary foods.

This homemade Asian inspired soup, is an example of a secondary food. It's brussels sprouts, baby bok choy and mushrooms. YOU can't argue that it would nourish a body. What if you are filling a void you have in your life... a sadness...and you fill it up with sugar? or soda? salty? or binge eating?

So one of the reason's I started this 14 day FREE series on reconnecting with yourself is to help you work on your primary foods.

So on the same note as letter writing today's challenge is for you to write a letter to the most important person in your life. Make a list of the things you want to say, just as they occur to you. Mention in your letter the close times you had with this person and the distant times. You also need to mention times of celebration or intimacy. You can speak about times of separation and times of conflict. Try to put dates with the events. Begin with your earliest memory of the special person. End your letter with mention to the last time you say this person, or the last time they were in your life.
Now do the same thing..but write the letter now to you... as if you were the most important person in your life.
You may choose to write to someone alive or dead. You may choose to write to your children.
This post was inspired by The book: The Wednesday Letters

I am no stranger to letter writing, I have a huge scrapbook of every letter my father, mother and grandmother have ever given to me. I also did a 14 day post about letter writing on this blog, my favorite is read here
Letter writing may be a dying art as communication is increasingly done through emails, Tweets, and Facebook postings. But I love going to the mailbox with my son, to look for a letter from my grandmother ,his great grandmother. We open it up, and read it together.

I have written a series of letters for my son with the topics as follows:
To be read the first time I disappoint you.
To be read when your own baby isn't sleeping through the night
To be read on your wedding night
To be read when you first dent, or get in a fender bender
When you leave for college
When you get your heart broken for the first time
When you are hurt by a friend for the first time
To be read at your first day of your first real job.

So pick up a pen today.... and maybe before you do...grab a big glass of water and some secondary food.

U deserve Postive attention

2013-01-28T04:57:00.003-08:00

I want to share with you a story, about me, and the idea of Self-esteem.. In high-school I had a teacher who taught a class called self-discovery, of course many students, wanted to take that class, much to our parents dismay. The class, dove into our relationship with our parents, siblings and ourselves. The teacher, had us tap into our creative side and she really got us thinking about who we are, and what we liked. Well, my the second semester, the teacher was getting all sorts of complaints about what kind of class is this? The parents were skeptical, they didn't really like the thought that in their minds we weren't learning anything about ourselves. Well, let me tell you, I learned more about myself in that class, and I remember her name, and that is more than I can say about 1/2 the teachers I had in high-school good or bad. I also still have the questionaires she gave to us to give to my father and my mother, and my dad is now gone, and I treasure those answers he wrote on that paper, as if it were gold.
All my life I have gravitated toward self-esteem authors, classes and workshops having to do with self-worth,self-love and creativity. In college I found Leo F. Buscalglia, PHD and I loved his book Living, Loving and Learning. When I taught pre-k for over 14 years, I would always read books about self-esteem, yes, they were usually in cartoon forms of animals, but I wanted to make the point that we are all unique, we are all different, but we all still deserve postive attention.

So then how did I end up creating a 2 week Free series... on reconnecting to yourself? Well, I went back to school at the Institute for Integrative Nutrition and I realized I like to help people, get healthy, and you can't really be healthy.. unless you look at what the school likes to call ... your primary foods... What are primary foods... they are ...relationships, career, spirtuality and pyscial activity. That includes relationships with yourself. Many people I work with are binge eaters, and they tell me that they stuff the food in because it makes them feel good. It is filling a void somewhere in their life, somewhere in their primary foods.

So If you are not aware of my series.. Here is day one..

GOOD day to you!

I am so glad you decided to dedicate the next 17 days to reconnecting with yourself.

I sent home a list of materials you may need, colored pencils or crayons...Sketch pad or paper, a camera to upload pictures and a journal or note book to answer questions and assignments.

IF you were arrrested for being kind to yourself.. would there be enough evidence to convict you?

This challenge is designed to have you really dig deeper inside. We will be doing, art, meditation and quizes... we will be writing letters and journal entries.

SELF-REFLECTION homework NEVER needs to be shared, but if you want to share you are welcome to do so.

GROUP SHARE work... is required to be done the day it is assigned and posted in the comment section of my blog http://nf1andpre-kwhisper.blogspot.com ( today's post is not up yet... so wait to see the post about self-love)

Let's start with a fun quiz... ON a scale from 1-5 5 being absolutely true and 1 being NOt at all true... label a piece of paper from 1-20 you can write the questions on the line next to the number or just 1-5 as your answer.

1. I often feel happy and satisfied for no particular reason

2. I live in the moment.

3. I feel alive, vital, and energetic.

4. LIfe is a great adventure for me.

5. I experience a deep sense of inner peach and well-being.

6. I don't let bad situations keep me down.

7. I am enthusiastic about the things I do.

8. Most days I have an experience of laughter or joy.

9. I trust that this is a friendly universe.

10.I look for the gift or the lesson in everything that happens.\

11. I am able to let go and forgive.

12. I feel love for myself.

13. I look for the good in every person.

14. I change the things I can and accept the things I can't change.

15. I don't blame others or complain.

16. I surround myself with people who support me.

17. My negative thoughts don't overshadow me.

18. I feel a general sense of gratitude.

19. I feel connected to something bigger than myself.

20. I feel inspired by a sense of purpose in my life.

Scoring.....

If your score is 80-100 : to a great degree .. you are happy.. for no reason.. and that is good.

If your score is 60-79:You have a good measure of being happy for no reason....but it needs work.

If your score is 40-59 You have glimpses of being happy for no reason...but you need more happiness.

If your score is under 40- you have little experience with being happy for no reasons, and I hope to be able to help with this.

You can always move toward being more happy. WE will talk about Happiness hapbits.. during this course.

Here is a poem I want to share with you by Christine

Many of us say that we want love

we spend tons of energy

sometimes even money

on trying to find it

but then I wonder

Are we really open to receiving it

Once it shows up on our doorstep

or do we actually shut the door

on the very thing we want most

Does your heart open wide when love knocks on your door?

Or does your heart contract, recoil and pull back

Peer out the window, want to open the door so badly, but is too afraid

Of what would happen if it let love in again?

Does your heart rush in with open arms to find and embrace connection in this world

Expecting to receive love back

Knowing that love is everywhere when you know where to look

And when your heart is open to receive it?

Or is your heart cautious, having been hurt before,

So it doesn't let itself open too wide or let too many people in

Instead of skipping through life freely and joyfully

is your heart walking safely and securely never risking to much?

It's ok you know,

We've all been hurt

We've all had our innocent pure loving hearts smacked around

Stepped on

Looked over

Rejected

Abandoned

And as a result,

You may have built big walls around your heart

So you'd never be hurt again

Or you may have taken all the walls down

Hoping you'd be loved again, if you just gave more of yourself away.

And although you were doing what you needed to do

To protect yourself at the time

The truth is that what actually protects you most is not walls or the giveign of youself away,

the biggest protection you have in life is love.

But love can only protect you if you let it in.

Love can only serve you if you let it in.

All Love needs is permission to open the door of your heart again.

Group share work:

Answer this question: What would you like to be different in your relationship with yourself, and is a result in your life?

I also want you to do your self-reflection work...

GIVE Yourself permission to let the little girl inside you pick up a crayon or colored pencil with out judgment of your creative abilities, including the permission to draw and color outside the lines.

IN the middle of a piece of paper draw a small heart.. about penny size. write self love inside. THen draw lines to split the entire page into four quadrants, and draw four small circles one in each quadrant. Draw 4 spokes coming off each circle. Name the 4 circles. Media and Society, friends and peeers, parents and relatives, Education and Religion.

Write up to 4 beliefs about self-love that each of these groups of people have told you, showed you, or seemed to believe based on how they lived or spoke.

Keep in mind that self-love and loving yourself proabley weren't often used, but that people likely expressed judgement about the attitutes and opinions that self-love and loving yourself include, which you unknowingly picked up in your subconcious. write the beliefs on the spokes.

examples: taking care of oneself and one's needs,expressing oneself fully, syaing god things about oneself, being in romantic relationships, trusting your inner wisdom, having high self-esteem and self worth.

See you here tomorrow... for a drawing... exercise.

LOve,

LisaRenee

feel free to comment below and or visit me at www.facebook.com/fountainofhealthforplanthappypeople

Come back tomorrow for Day 2 in my FREE series.. in reconnecting with yourself.

New Year's Eve

2012-12-31T10:34:00.001-08:00

For many New Year's Eve is overrated. Many even despise it. Some people feel like it's a prom with alchol for adults. I loved my prom, but New Years can seem like we are ignoring the fake merriment and dressing up when we aren't happy. Aren't happy in our marriage, Don't feel nurtured? Working at a job we hate, or overweight and unhealthy and not having any will power to change any of it.
I secretly hope to find myself in a off-season rental... one New Years Eve one day... in the near furture.. maybe it's just a dream.. or a story I write in my head.... maybe Florida or Southern California.... One even with a fireplace...East Hampton? anywhere but where I live... A house I wouldn't normally be able to afford during season. I feel like this seclusion might bring a kind of magic to New Years.. that it lacks... I could spend the day reading, and at night prepare lavish group meals and my plans for Spring.

I wouldn't get all dressed up for New Years.. It's fun to wear a new dress or something festive when we are in the mood or want to, but if it's because we have to or are obligated to do it, it's no fun. Young girls like putting on mom's heels and playing dress up because it's fun....not because they have to. So ... I would wear jeans.. and maybe I would be there with my family and another family or maybe I would be there with girlfriends or maybe alone... but I would have very different New Years expectations... I think New Years Eve can be about more than just counting down. It could teach us to savor NOW... savor our health, or children's health our parents who are still alive and even our grandparents, if we are lucky enough to know them.

But if your are staying home... and enjoying your husband or your family.... TRY this New Years... treat.. Black EYED peas and Collard greens vegan style.. NO bacon....

1 big package black eyed peas frozen or can
1 big package frozen choppped collard greens, or a big bunch of fresh chopped greens
1/4 to 1/3 cup Worcestershire sauce
4-6 cups water
3-4 cloves garlic, minced
salt to taste
1/2 teaspoon liquid smoke
tabasco sauce

What you do:

This is a Southern staple, without the bacon.
Put the black-eyed peas and water in a big pot, bring to the boil and simmer 20-25 minutes. Add chopped collard greens, garlic and seasonings, except tabasco, and simmer for at least 30 minutes, or until peas are soft and greens are cooked well. You can simmer this quite a long time without really overcooking. Add more water if necessary.
Spoon into a bowl and top with tabasco sauce. Good with cornbread.

If you are going out to a dance party or to Times Square or to a family friends.. enjoy.. be safe.. and Don't drink and drive.

Happy 2013!

Welcome Aboard Lindsay....

2012-12-19T04:42:00.000-08:00

Well, I have a surprise for many of you.. Lindsay Nixon the author of Happy Herbivore Abroad had an interview with me... and I am sharing that interview with you...As many of you know she is the author of Happy Herbivore and Everyday Happy Herbivore. Lindsay is a passionate-plant based eater. Her recipes can be on the table in 30 minutes or less.
If you are trying to get away from fast food resteraunts, less processed foods or are leaning towards a plant based diet, this is a great place to start.
So I am sitting down with a cup of green tea....
These are the questions I asked Lindsay.. A.K.A. The Happy Herbivore....

Welcome Lindsay to the Fountain of Health for Plant Happy People....

Q: Your new cookbook is about foods around the globe, have you traveled many places? If so in those places what has been your favorite cuisine/dish that you have herbivivized(crowding out eggs, cheese, meat, dairy) in Happy Herbivore Abroad ?
A: "I've traveled to 46 states and 42 places abroad ( smiles) All my favoirte dishes are in teh new book!"

Q: As a child what were your fondest memories of being in the kitchen or eating with family?
A: " I didn't learn how to cook until I was in my mid-20's
"We always ate dinner as a family, which is something I didn't love as a child, but I look back fondly on and have come to appreciate much more now that I'm an adult and no -longer living with my parents."

Q:At what point in your life did you decide it was time to embrace a plant based diet? and why?
A: " I was a vegetarian for most of my life, but lapsed back to meat-eating in my late teens due to family pressure and peer pressure. A serious health scare in my early 20's brought me back to a vegetarian diet and about a year later I adopted a totally plant-based ( vegan) diet. I was motivated mainly for health reasons, but I also care about the environment and am moved by the plight of farm animals."

Q: The readers at the fountain of health often ask me If I feel some recipes can help people transition smoothly from a SAD ( Standard American Diet) to a plant-based diet, how do you feel or what do you believe about this?
A:" I know they do!!!! ( big smiles) I get so many people that have emailed me~ thanking me for helping them go plant-based. THey said they couldn't have done it without my recipes. It just warms my heart~ because that's exactly why I do what I do! I want people to eat healthier to live better."

Q: Have you heard the phrase Primary foods before? ( Joshua Rosenthal, from the Institute for Integrative Nutrition coined it) IT means career, spirtuality, work, relationships etc...) Do you feel many people are lacking in these primary foods ( areas) so they fill the void of some of thsoe things with food, and they choose poor choices to fill their voids? ( candy, chips, ice cream etc.)
A:" I am unfamiliar with the phrase "primary foods", but I do think that food can be a comfort or a substitute for some people."

Q: What was the best part about doing this new cookbook?
A:" There is a lot more of ME, in this book~ my personal stories, I really enjoyed sharing them."

Q: What makes your other 2 cookbooks different from this current cookbook? Is it the fact that the other 2 cookbooks are more for people looking for a quick and easy and sometimes gluten free option for lunch or dinner? Does the new cookboook cater more to people who want to invite friends over and wow them with a luxurious meal?
A: "All of my books/recipes focus on Easy, no fuss recipes that are quick and easy with plenty of choices for breakfast, lunch, dinner and even dessert. I don't really do complicated or luxurious. I'm a home cook and I proudly cook like one. I don't have a big budget or all day for a meal. I need dinner on the table in 20-30 minutes~ made from staples but tastes like a 5 star meal." I would say 85% or more of my recipes in all my books are gluten-free."

How great to be able to ask the HH some questions... SO leave me a comment I am picking a winner... To win her new Book... Happy Herbivore Abroad....

A new me at the New Year....

2012-12-13T18:06:00.000-08:00

You may have heard this story before... ME last year... 209 lbs... and the day after Christmas... I said.. I can't do this.. stuck in an iffy career, a struggling marriage and a body I just didn't recognize anymore.

My body ached all the time... I had been tired all the time even after 8 hours of sleep. So as many of you know I did a detox... a 7 day detox.. and what happened was truly life changing.. I had sold a piece of my grandmother's jewelry that had been left to me, but it was worth it. ( the cost of the detox program I chose was $199.99. I took a few supplements and vitamins and followed a diet of veggies only and fruit NO butter, eggs, sugar, meat and more.. for 7 days.. After the 7 days you could add back in things gradually. When I started adding things.. I started getting sick again.. This began a journey to find out what food sensitivities I had. It turned out I was allergic to egg now, but I was sensitive to gluten and dairy. I cut out dairy, gluten, eggs and sugar starting January 3rd. I followed this routine, and borrowed, read, and purchased every plant-strong cookbook or book I could find. I immersed myself in the knowledge.. and I gave up meat.
I combined my new knowledge and my past, which when I was living with my grandmother she ate many grains, fruit and vegetables and very little processed food. I started to run with my neighbor and did my first 5K. I was so scared the night before the race, and I was afraid i would be last... In a race with over 400 I don't remember what I placed, but I do remember saying.. I just want to do it in 45 minutes.. and guess what... I did it in 35 minutes.

I went from 209 to 165 by the spring and my summer I was running 4 miles a day.. I put weight back on ... in the fall, which leads me to know... I had a minor setback this fall and winter as I began eating sugar again, and emotionally eating. I thought I had a handle on it, but I have never been plant strong or sugar FREE for Halloween or Christmas yet. I realized that I had emotional issues with this holiday that surfaced... and thus I began to eat sugar again, to deal with that stress. I am not embarrassed to say I am part of a bible study we meet and discuss topics and books, and this months topic is a book entitled Christmas is not your birthday... and I learned after reflecting at home ..that my father and step-mother had provided me with a perfect Christmas for many years, but that I was trying to recreate that "perfect" Christmas with a much different, income, much different children and so I couldn't reproduce my childhood. During this bible study group we discussed how there is NO perfect Christmas, that we send cards that have a sanitized picture of the nativity... when in actuality in the real birth place of Jesus, the cave is small, dark and it had animal dung and flies.. on the night of his birth, there was nothing neat and clean about it. So how has this reflection? helped me eat less you ask? Well, I have figured out I can't recreate the best Christmas tree, the cutest house on the block , the best photo Christmas cards, the best dressed boy... the best cookies at the cookie swap... I have to save my energy for what really matters, time with family and my health.. SO this year .. I sent less Christmas cards, made only one kind of Christmas cookie and sent them right out of the house...so I wouldn't be tempted to nibble. This leaves me less anxious and stressed.

I tried to keep things simple.. but still have traditions... I also adopted a great new tradition called LIGHT Em UP! check it out right here we have a jar filled with random acts of kindness we can do to friends, neighbors, teachers, and or strangers ( with parents help and permission) so I can teach my son the meaning of Christmas is not about gimmie, gimmie want , want .. what am I getting.. but about what can I give..... my time, my support and my love... to others...

I have to admit I was part of a friends fitness challenge this year too.. and although you read in the beginning of this post,, if you are still reading.. that I ran 4 miles a day all spring and all summer than I started P90X and then in October... I just fell off the map... Didn't have the motivation to work out daily and it hurt to know that I was so dedicated... and that I prioritized those work outs like they were my job.. and why wasn't I DOING what made me feel so good. I have since stopped beating myself up about it, and know my daily walking will suffice as I am working towards another important goal... but I did feel as if I let the group down, as I was so inspired by them and supported by them, but I didn't want to lie to the group and tell them I was working out daily and doing and drinking shakes if I really wasn't, I am a real person who fails some days and who makes mistakes... So I owned it and told them, I would see them again, when I was able to commit the effort and time I wanted to commit to working out. Last year I was a new me.. with a new lifestyle.. and 35 lbs lighter.... This year.. I am evolving once more... and I am a new me again... as I have been enrolled at the Institute for Integrative Nutrition since May.I will graduate this May.

I got to be part of a huge health and wellness movement in New York city this October...

This school has been a bigger experience than college was for me, I have left my iffy career, and made a new career, as a Holistic Health and Wellness Counselor. For the first time in my life, I feel like I am doing what I am meant to be doing. I work with clients who want to do group or private sessions with me by phone or in person, I also run group workshops and retreats. I work a lot on self-esteem issues and I do a lot of cooking classes for busy moms.
This school has opened my mind, spiritually and mentally more than any other experience I have ever had.IF I had not had this awakening I would still be slowly plodding through my life 209 lbs and feeling sad and tired and sick. I strongly feel that the stronger you are physically and mentally, the easier life becomes...and I am living proof of this.
Be well this holiday season- and remember there is no Perfect Christmas....

What if Money didn't matter

2012-11-27T07:08:00.001-08:00

Living without sugar

2012-11-07T08:09:00.002-08:00

My name is LisaRenee and I have a confession to make.... I was a sugar addict for 32 years until last December 2011 when I did a 7 day detox. After the 7 days I reintroduced foods... gluten, caffine, and eggs. I never really reintroduced sugar... I just felt I would have a dark chocolate now and then... I did a great job in "rehab" and worked hard to control any cravings or urges I had for a cupcake or cookie. I went to plenty of PTO events with my son with tons of baked good all around and didn't touch one. I didn't binge eat at home in the privacy of my own home- I just was in control. WELL, like I said I am a sugar addict and now it's November... I have never been sugar free for Halloween or thanksgiving with pumpkin and apple pie and NEVER given up my favorite Christmas and Holiday cookies... but this year I thought for sure I could do it. SO I had worry... But Halloween I tried my old favorite MR. Reese's cup and it tasted so sweet it hurt my teeth. I haven't been under more stress than usual and this summer my husband who is not plant passionate... was off from work and that was very STRESSFUL but I kept on track with my exercise and my plant passionate eating..

I cant' figure out what is happening to me now... I try to go back to my past and see why these few months would create this sugar craving? I don't think it's emotional eating because I haven't been upsett or worried about anything more than last year. I know the holidays for me as with many people are filled with food celebrations... things I looked forward to every year.

In the past I was an emotional eater.. I would use food as love. I am trying to explore my relationship right now between eating and intimacy... because... I did something unthinkable this morning...*( this is unbelievable-read on)
I got up early and instead of my early mornign work out.. I made a big bowl of brussel sprouts ( yes, it sounds right on track) but it's what I did NEXT that is NOT on track.. My husband purchased a box kit of Pillsbury Chocolate Peppermint cookie mix... for me to make him for his school in December. I have been able to do this a lot of times without having to even lick my fingers.. I am disinterested and dont' need the added calories or the extra sweet taste. NOT to mention the egg inside. WELL- I made the cookies at 7:30 in the am.... and I ate 4 of them as soon as they came out of the oven, like a real addict. Can you believe this happened? why this setback??? why this month and not the months previous. I have been sugar free for almost one entire YEAR. I did a lot of work reading Geneen Roth and she says,"Breaking free from compulsive eating means going against a culture that encourages us to define our self-worth according to externals- what we look like, how much we weigh and how much money we make." I think some of my stress to be eating sugar again could be that fact that I have just started a new buisness as a health coach. I know listening to my story, you might be thinking this isnt' the best career change for me, but it is I am able to help clients with sugar cravings and I have been very successful in cleaning about peoples closets and helping them avoid processed food. But getting back to my sugar binge and why it has happened....?
I don't feel quilty that I did this...It's my body telling me I need something ( NOT peppermint chocolate cookies) but something....I do however want to figure out what my body needs... I think I know......
Change is frightening and I have made it almost a full year. My change empowered me...and now I feel I have lost a bit of my sail... by this morning's mishap. I learned many skills along this healthy eating food journey.

* first I had to stop blamming everthing that is wrong with my life on my weight
*I had to deeply explore one area of life and find the answers to every area.
* I had to laugh easily, cry easily, have more patience and commit
* being vulnerable was hard

I know my craving of sweets is me looking for comfort and love like I may have gotten from my grandmother's around the holidays....
The body is amazing, it knows when it's time to use the bathroom, sleep and wake. Look at the foods, deficits and behaviors in your life that are underlying causes of yoru cravings. Many people view craving as weakness. I think they are important messages meant to assist you in finding balance. I have to figure out how to deconstruct it... I have to ask myself, what does my body want and why?
Here are the 8 primary causes of cravings:
1. Lack of primary food- bored, stressed, spirtual lacking, relationship issues
2. water - lack fo water
3. Yin/yang imbalance - certain foods have more yin qualities expansive- while other foods have more yang qualities contractive. Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance.
4. Inside coming out- Cravings come from foods that we have recently eaten, foods eaten by our ancestors, or foods from our childhood. A clever way to satisty these cdravigns is to eat healthier versions of one's ancestral or childhood foods.
5. Seasons-Often the body craves foods that balance the elements of the season.
6. Lack of nutrients- If the body has inadequate nutrients, it will produce odd cravings.
7. Hormones... when women experience menstratuation, pregnancy and menopause, fluctuating testosterone and estrogen levels may cause unique cravings.
8. De-evolution- when things are going extremely well, something a self-sabotage syndrome happens. We crave foods that throw us off, thus craving more cravings to balance ourselves. This often happens from low blood-sugar and may result in strong mood swings.

So maybe I am trying to self-sabotage... what ever it is... I want to go back to living without sugar. I am mindful of my blessing with Thanksgiving right around the corner, I like to cultivate gratitute and have a thankful heart. I feel tired and ready for bed at 11am like my old self, that is because I ate sugar instead of filling up on vegetables or grains. I want to climb into my bed, now and I NEVER want to do that at 11am... when I am living without sugar.

chocolate indulgence

2012-08-14T20:25:00.000-07:00

I have been taking some cooking classes this summer, although, I also teach cooking classes myself... but this one... was a dinner of cacao chocolate.... I took them with Alyson another fellow health coach I met this year. Below are the following dishes:The entire meal appetizer, entree, salad, and dessert had chocolate including the Mayan cold tea.... to drink.... Do you know what Cacao is?
It is a pod considered a fruit ... from the Ivory Coast... it's the raw form of chocolate with out dutch processing and tons of milk and sugar. I love 85%... we cooked with 100% and 65% Chocolate contains Calcium,Iron and Zinc to name a few.
Do you know who invented Hot chocolate? the Mayans 500 bc.

Cacao drizzled popcorn with cranberries, Savory Rosemary Cacao with goat cheese or cashew "uncheese" and sea salt crostini ( gluten free bread)Chilled strawberry soup with chocolate curls,sunflower, cayenne brittle as croutons for the romaine hearts and aged balsamic vinegar... They served chicken with Mole sauce... I don't usually eat chicken anymore.. but I had a bite.. out of this world, I have made mole sauce before .. my husband loves it. French Chocolate bark was for dessert.

Here is the popcorn.. try not to use microwave popcorn and try to use and make air popped popcorn.

chilled strawberry soup with chocolate (cacao) curls.

this had so much flavor these.. raw.. croutons....

Chocolate Agave Ice cream.... with french chocolate bark.
maybe this valentines' day.. you want to skip the milk chocolate and try this...

F is for Fertility

2012-08-09T18:04:00.000-07:00

F is for Fertility and fertility as defined in the dictionary as: the state of being fertile, and fertile is a person capable of producing off spring.

Fertility is also a relationship about parenting and communication.

Although, I did not have trouble conceiving, I have been interested in things revolving around fertility and infertility. I am going to college now at the Institute for Integrative Nutrition and you are asked to decide on a group to work with. Some people choose obese clients, some women, some men and some more specific. I hope to work with Mothers... mother's that are too busy to eat right, mother's who might feel they let themselves go... and women who want to be mother's but have problems.
It has been said that since 1995 at least 1 in 6 women of childbearing age has sought professional support for infertility, and now that number is rising.
Difficulty conceiving a child can be attributed to a number of complex and biological, nutritional and social and emotional factors. Being diagnosed as infertile can lead to emotional and social stresses, There is no guarantee that natural methods of approaching conception will be successful, they can improve your health and self-concept which could lead to fertility but there is no guarantee, as I said.

Physical causes of difficulty with conception in women usually include: endocrine changes, (age) gynecologic diseases can be a cause because their maybe scarring of the Fallopian tubes or other reproductive structures, endometriosis, poly cystic ovarian syndrome, antibody production to sperm or STD's even insufficient or excess body weight can be a cause. I have also know hormonal imbalances to be a problem, and anxiety and insufficient estrogen levels.
Infertility is descibed as the inability to conceive a child after a1 year of trying...( but many try longer than this) Many people who find themselves unable to conceive seek diagnostic tests like: hormone level testing, analysis, examination of the fallopian tubes and ovaries. The natural fertility therapies out there have a goal to enhance overall wellness in both partners, while addressing specific problems. Nutrition and herbs have been shown to improve the success of couples trying to get pregnant. Which is how I became intersted in what I learned at IIN and further research. Many people know about evening primrose, borage oil and flaxseed oil as helpful along with vitamin A , B-complex, folic acid, zinc, magnesium, potassium, selenium and vitamin E. What many women don't know is about the benefits of herbs and diet. As far as diet is believed that lowfat plant based diets can help women from developing polycystic ovary syndrome and or endometriosis. Meat and poultry contain chemicals such as dioxins, which are known hormone disrupters. Vegetables, on the other hand contain more productive antioxidants. Staying away from a lot of sugar is a great practice too, 1 of the simple sugars in lactose is toxic to the ovaries.
Optimal fertility is an excellent diet based on minimally processed, natural and organic whole grains, legumes vegetables and fruit and small amounts of dairy, poultry and fish. We also know that moderate exercise on a regular basis is healthy for all of us. Working out as a couple can be very helpful. Acupuncture can be helful too.

* passion flower

The passionflower has special herbal approaches for female reproductive problems.

This is a Chaste tree. The chasteberry herb is said to increase fertility by stimulating the pituitary gland. This gland is responsible for producing sex hormones like estrogen, progesterone and estrosterone.

I have read the book by Francesca Naish's Natural fertility where is suggests finding a qualified herbalist, naturopathic physician, or acupuncturist trained in the use of Chinese herbs. Herbal programs to treat infertility can be expected to take from a few months to a year.

Decreased estrogen levels could be helped with diet and herbs. Legumes are rich in phytoestrogens. Herbs that promote hormone balance and improve fertility include: red clover, Asian ginseng, wild yam and licorice root, to be used in either teas, tintures or capsules.

Endrometriosis- can be associated with difficulty conceivinga nd herbalists have tried Chaste tree ,cramp bark,dandelion root, milk thistle.

Chinese medicine also believes that phlegm-damp foods are to be avoided... such as dairy, ice cream, bread- they also think you should increase chickpea,adzuki beans, millet and barley.

If herbs and accupucture are not for you.. maybe fertility massage is:

many women are struggling to become pregnant when medical techniques have failed them. Fertility massage is a procedure that starts with following the women's monthly cycle and massaging before ovulation, focusing on the abdomen and energy centers which has the potential in assisting conception with or without in vitro fertilization (IVF).

While infertiolity is not a mater of going crazy positive thinking has been associated with impovements in fertility. Excessive stress elevates prolactin a hormone that interferes with regular menstral cycles. Reliable herbs like chamomile, passion flower and lemon balm canb e use in teas to help relax.

Using a natural approach to fertility may it be alone or with a combination of other therapies, give you time to nurture your body, mind and spirit.

A is for Adzuki beans

2012-08-03T07:20:00.001-07:00

So a long time ago a fellow blogger started a challenge for writers called the A -Z challenge. His name is Arlee Bird and he is from Tossing it Out there.. I decided to start my own A-Z challenge on my facebook page for my Health and Wellness friend and fans. So today is letter A and I chose to do Adzuki beans.

When I was 1 Wasabi mommy I couldn't seem to find my niche in life. I would post about family, desserts, food and what not. I still post about family sometimes but now I feel I found my calling. Health coaching and nutrition. I am going back to school to the Institute for Integrative Nutrition. Before I began to eat better and add more movement and fresh fruit and vegetables to my diet I had NEVER heard of many of the beans or grains I know eat. Azuki is one of them... they look like this:

or this:

they are the ones on the far right... red in color.
They are small red beans that originated from China. They are considered a legume... some people call them aduki and other azuki... same bean. They have a nutty flavor and I have had them in hash, dessert and ice cream. If you know anything about Macrobiotic diets these are popular because they are the most "warming" of all the beans. In a Macrobiotic diet the word macrobiotics means "great life" and the philosophy is based on eating natural foods and balancing your yin and yang in the body. The idea is to live within the natural order of life. So they eat a lot of whole grains, and fresh vegetables and beans. They do not eat dairy, meat, eggs, refined sugar products, chocolate, tropical fruits,coffee, hot spices or nightshade vegetables. I love my dark chocolate and my pineapple so I couldn't do Macrobiotic.

Adzuki beans are a "yang" they are said to impart strength. I found a great recipe for a adzuki beans and yam hash... at the blog Whole Life Nutrition Kitchen....
It's served over brown or white rice.. looks so good. I can't wait to try it.

I also found a red bean adzuki pear and almond slice recipe at www.lowgicooking.com
they are bars you cut... and they have the adzuki pate inside.. I have made these and they are a bit like a fig newton.

Adzuki beans have magnesium, potassium and zinc in them. I soak them for 1-2 hours and then add 4 cups of water to every 1 cup of beans, the only down side to Adzuki beans are the fact that they can take 45-60 minutes to cook, and I don't always have that luxury.
Which is why I buy the Azuki bean miso.. which I am using to make onion soup tonight, here is the recipe:

2 tsp of coconut oil if you use oils if not omit and it will be fine
4 large onions, thinly sliced
1 Qt of water
4-5 tbsp of Azuki bean Miso
Heat oil in pan if using if not add a little water and onions till soften then continue.
IF using oil heat oil in skillet or heavy pot. Saute onions until golden brown, stirring frequently.Cover and simmer on low 30 minutes stirring occasionally. Add water and bring to a boil. In a small bowl mix miso with 1/2 cup of the soup broth. Add to soup and turn off heat. Serve garnished with fresh parsley and or scallions. I eat mine with flax crackers and a salad.
ENJOY.

come back Saturday for letter B... as I show you how to make "Raw" bagels...

Let's reinvent the chickpea

2012-07-24T10:03:00.000-07:00

Chick peas are perhaps better known by their name garbanzo beans. They are a roundish shape, beige in color to light green members of the legume family grown primarily in part of West Asia, India, and in the Mediterranean. Most people are familiar with chick peas as either used whole in salads, or ground up to make the popular Middle Eastern dish hummus.
Chick peas also can be ground up and used as a flour called gram flour. They may be used in this fashion to make falafel, or to make a variant of tofu made by the people of Burma. It is usually known as Burmese tofu.
Chick peas are an excellent nutritional choice. A serving of chick peas has about 4 ounces (113.39 g) or half a cup has about 17 grams of dietary fiber and 19 grams of protein. They are also considered more digestible than most other beans.

So before I went Vegan like or plant-strong(happy) I ate chickpeas only in salad and hummus. NOW I have ground them up to make a mock "tuna".

I also made a recipe from the Happy Herbivore called Terayki pineapple chickpeas

You can make salad dressing from chickpeas
blend 1/2 cup cooked chickpeas with 1 peeled and pitted and sliced avocado then add 1/2 cup and 2 tbsp of apple cider vinegar and some minced garlic.. I don't use oil.. but you could add oil, cumin and a little sea salt. I love ground pepper with mine.

I make a hummus with chickpeas with roasted carrots.. I had never heard of it.. until a facebook friend posted her recipe... and I really enjoyed the new flavor.. I usually add roasted red peppers.

I put it in a martini glass with cucumber slices and poppy seeds.
I also braise cooked chickpeas with onions and tomatoes and kale and serve over quinoa or couscous.
I love to saute swiss chard with minced garlic and I always toss some chickpeas with it... to make a side dish....

Tonight I am making the yellow beets over arugula with chickpeas.. I will omit the jalepeno yogurt but I must admit it sounds good.
This recipe above is fromwww.bonappetit.com
it as a recipe about best summerchickpea recipes.

I love Gnocchi and very rarely have it but squash Gnocchi is my favorite... this Martha Stewart recipe is so easy I use it a lot...www.marthastewart.com/313994/quick-chickpea-curry

I have tons more recipes to share but it's a beautiful day in the neighborhood and my son is home today so we are going on a hike....before the sun get's too hot. ENJOY

and I saw this.. chickpea magazine.... thought it was fun.
http://issuu.com/chickpeamag/docs/fall2011/1

volcano rice

2012-07-20T05:49:00.002-07:00

So, your looking at a small amount of Volcano Rice. It is a mineral and antioxidant packed blend of traditional aromatic West Java rices grown on volcanic soils. The soils are rich in magnesium, manganese and zinc-essential minerals that are so often lacking in SAD diets. A colorful blend of nutrient-dense Sintanur brown rice, whole grain red rice and lightly milled red rice.(some believe red rice restores vitality due to it's high mineral and fiber content. Hint of vanilla-like aroma. Volcano Rice can tranform any rice dish into a more flavorful and nutritious meal.

When research Volcano Rice, after purchasing at the local co-op I found out that Volcano Rice is grown by a cooperative of Tasikmalaya family farmers using the system of rice intensification. System of Rice Intensification they are able to increase their production and conserve their local rice biodiversity using less water, seed, land and no agrochemicals. This cooperative is one of the first rice to be imported to the US that qualifies for labeling as "fair for Life" I have learned that the standards for this certification, set by the Institute for Marketecology are perhaps the most strict in the industry encompassing many social and environmental criteria as well the price premiums most people associate with fair trade. You can read more about it on the Fair for Life website.

This rice is a nice rice to use because you can cook it in 30 minutes and it is gluten and wheat free. I have made it with 1 cup of volcano rice and 2 cups of water or vegetable broth. Sometimes I use a little salt, sometimes naked. I rinse rice first till clear.

I have also made my own version of a Rice Pilaf with this rice. Peas,parsley, onion.

ON the lotus foods website they have recipes tooLotusfoods

Enjoy.....

Vinegar is your friend

2012-07-19T08:52:00.000-07:00

When I first watched forks over knives and then "met" Rip from Engine 2.. they came to peoples homes and cleaned their pantry... So I did it home.. I then needed to find things to put on my food that were not full of sugar and or calories. I know you can make vinegar from any food that has natural sugars, but I can't believe how many vinegars are out there. I was at a farmers market yesterday and they had raspberry vinegar... I have heard of it.. and was anxious to try it, they gave me a sample and I loved it.. but it was $15.00 so I had to say.. maybe next time. When you ferment something the acetic acid that remains after fermentation maintains the flavor characteristics of the original pre-fermented food. I decided to break down the kinds of vinegar for you and what they taste like in case you have never had a few of these. Ume plum is knew to me, and I like it a lot.

Apple Cider Vinegar:
This can add a subtle but tart flavor. Good for salad or marinades and I made a chutney with it too.
I use this if I think I am getting a sore throat.. I drink a shot of it.. and all better. NOT kidding.

Rice Vinegar:
I use this when I am cooking Asian type foods. It has a low acetic acid content and has a light flavor to drizzle on salads or vegetables.I love it on my fresh cucumbers and tomatoes from my garden..I am all out of rice vinegar right now.* some brands add more sugar that is extra.

Red & White Wine vinegar: When I ate beef I used red for beef and pork and I used white for chicken and fish but now I use it with foods that have fruit or a salad with fruit and some sauces.

Balsamic Vinegar:LOVE it but it stains all my clothes... IT is sweet and sour together and I like it with salty food, I still eat goat cheese once in a blue moon.. and I use it with that. It tastes great with strawberries and raspberries. I used it on dark kale recently and spinach. My friend love it on her arugula.

Coconut Vinegar:
I have never had this.. but my friends tell me it's sharp, potent and acetic and slightly yeasty. Used in Indian foods and sauces.

Malt Vinegar: I had this on my fish and chips as a child. I find it to be a bit lemony. I would use it in chutney and pickling. I made some beets pickled with it last year... YUM

White Vinegar:
Strong and tangy I use this to CLEAN my house... I don't cook with it.

Ume Plum Vinegar:
Japanese umeboshi plums give a salty and fruity flavor.... I use in salad dressings, and dipping sauces.

Tarragon Vinegar:
I use it alot if making a pasta salad.. Tastes just like the herb.

Do you have a kind you love or use that I didn't mention??

Raw Vegan Brownie

2012-07-16T08:15:00.001-07:00

I took a great cooking class with a friend of mine who is a graduate of the Institute for Integrative Nutrition, which is where I currently am enrolled. We made raw lasagna, raw avocado soup, and raw sunflower pate.. all delicious.. but the dessert...was my favorite... right down to the avocado frosting.

I have people ask me a lot if I eat raw all the time, no ... I like to do it when I can, but I do not eat raw all the time. I just feel like getting rid of regular table salt, white flour, refined sugars and caffeine is a good start. I don't eat oils anymore or processed foods. I do use coconut oil in this recipe, but this is a treat, not something you have every day. I have also got rid of most plastic and am using Mason jars to store beans, lentils and chica seeds. I like to drink out of Mason jars too.. so my husband drilled a hole in the top of one of my tin lids... and viola!

The crust is made by using medjool dates, dry walnuts and raw cacao powder
YOU need a food processor.
1 cup of walnuts
1 cup medjool dates
1/3 cup raw cacao powder
mix in food processor until it sticks together but is still granular.
Put mixture in an 8x8 pan and pat down firmly. Let sit for 10 minutes.
Icing:
1 avocado
3 t. honey or agave nectar
2tsp. raw cacao powder
2 tsp vanilla extract
dash sea salt
1 tsp. coconut oil, melted ( looks like lard when you buy it.. it's not)
Prep:
1. mix all ingredients in a blender on high-speed until smooth and somewhat fluffy.
2. Spread onto brownie crust and smooth evenly. Leave in fridge until ready to eat...
I usually can't wait longer than 10 minutes.

ENJOY
Hope you make it for a treat for yourself or your family this week..

Circle of life

2012-07-13T08:25:00.001-07:00

The circle of life is a circle like pie chart,that helps you discover what you are missing the most in your life... I did this chart...last year when a friend gave it to me.. and the piece of the circle...(pie) that had health and physical activity was so low... If you want to try it at home draw a large pizza or circle on a blank piece of paper, divide it into 12 slices... label the slices... Joy, spirituality,creativity,finances,career,education,health,physical activity,home cooking,home environment,relationships,social life. LOOK at each section and place a dot on the line marking how satisfied you are with each area of your life. A dot placed at the center of the circle or close to the middle indicates dissatisfaction, while a dot placed on the periphery indicates ultimate happiness. when you have placed a dot on each of the lines, connect the dots to see your circle of life.** then you can see a clear visual of any imbalances you have.. and maybe you will want to spend more time and energy to create balance and joy in your life.... I needed more exercise and health.

So, it's July and I have been eating... raw food... plant-strong food and no processed food. I do buy some mung bean pasta and tahini from the health food store and that is processed in a factory... but the ingredients are simple. I have been exercising every day... for at least 30 minutes a day.... since December... I have ran a 5K... and have accomplished things... I never thought I would....
I started teaching water aerobics in my own pool. I am going back to college at the Institute for Integrative Nutrition. I feel a focus and I feel happy to be changing my body weight, my lifestype and maybe my long term health. I don't say I am vegan or vegetarian... I just say I am mostly plant strong. I eat mostly things that grow... I was very depressed last year and NEVER exercised... I had a million excuses why I couldn't or didn't.
I wanted to give you 10 reasons to exercise today.... YOU don't have to join a gym...but it it will get you up and out.. then do that.. YOU don't have to start running....JUST move more... during commercials.. do some jumping jacks... or situps... or simple arm rolls.
I started a new business and it's called the fountain of health by LisaRenee... I offer health coaching, pantry overhauls, label checking in grocery stores. I offer detox and cleansing classes and cooking classes.
Exercise can be the closest thing to the fountain of youth. Regular activity strengthen your muscles and improve heart and lunch function. Exercise can reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. 30 minutes... on most days is a big benefit. YOU could work at your computer and go to youtube and search exercise and turn it down and do 30 minutes of exercise right there.. in your cubical. ( not at your lunch 1/2 hr, because eating away from your desk is important)
Here are 10 benefits of exercise
1. Keep you young -Workouts such as walking, cycling can boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise is said to stimulate the growth of new brain cells in older adults.
2.Reduce infections- Moderate workouts rev-up the immune system by increasing the aggressiveness of capacity of immune cells. People who exercise catch fewer colds.
3. Prevent Heart attacks- Exercise raises good HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor heart attacks and strokes.
4.Ease Asthma-New evidence is showing that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.
5.Control blood sugar-Exercise helps maintain healthy blood-sugar levels by increasing the cells sensitivity to insulin and by controlling weight. Regular brisk walking can cut the risk of developing type 2 diabetes.
6.Protect against cancer-Exercise may reduce the risk of colon-cancer by speeding waste through the stomach and lowering the insulin level. It may also be linked to protecting breast and prostate cancer by regulating hormone levels.
7.Combat stress-Regular aerobic exercise lowers levels of stress hormones. and it can relieve depression... instead of antidepressant medicines.
8.Relieve hot flashes-Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms such as hot flashes and night sweats.
9. Protect men's health-Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement.
10.Prolonging life-Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for women and men.
I will be back on Monday... to share some raw recipes... with you and show you some great books to read if you are on a plant-strong, raw or healthy lifestyle...

Green For Life

2012-05-02T07:13:00.001-07:00

I AM BACK....
Hello, old friends... I have been MIA as I had begun the journey of my raw vegan journey. I have had so many ailments before this life changing "diet". I had ovarian cysts and I reached out to conventional western medicine but I found no relief. I felt so good after my first detox that I decided a raw diet was worth pursuing for me. I have had no cyst problems since January of 2012. I also have not been on my blog because I was freeing myself from emotional eating which had led to many other problems. I now am nourishing my body and will be going back to school to be a Health coach. I am not going to teach pre-k children anymore unless I teach them in a cooking class for kids. I know he benefits of raw food, I know it is hard to stick to with soccer games, piano practice and so much more, but I was determined to not take a back seat to my health.
I will be sharing green smoothie recipes with you and how to introduce your children to more plant strong foods. I will be showing you websites and people to follow on facebook that are terrific health coaches, Raw chef's or adovocates.

I am eating things like Quinoa now.. pronounced KEENWAH and I have read a large amount of raw books....

I have metioned before How I got read of white flour and I use Chickpea flour, brown rice flour, almond flour, and many others....

I replaced my daily coffee with a daily green drink before I leave in the am...
I use my blender and juicer every day.

This is one of my favorite lunches or dinner.. it's called a Buddha Bowl... It's from the Crazy Sexy Diet cookbook from Kris Carr... it's a little brown rice, chick peas, apple cider vinegar,broccoli, carrots shaved...hemp seeds, flax seeds and any other green or colored vegetable you want.

I have my garden started and am excited to see what grows... and my son loves to harvest what we grow. I will also be shopping at the farmers market as much as I can this summer.

These are some of the books I am reading about growing and going raw.
The world goes Raw by Lisa Mann, ani's raw food kitchen by Ani Phyo
Going Raw by Judita Wignall and Unprocessed by Chef AJ

I am growing a host of spices too.... I have sold or given away all my perfumes and am wearing essential oils now...
I feel so much more alive without those headaches and without eating processed foods.
I have started my son on this diet... and I hope he doesn't want to go back.
Hope to see you soon and you can join my facebook page at 1 plant strong mom if you want to see daily updates and news.

INDULGENT

2012-02-01T13:22:00.000-08:00

Well I am on week THREE of the plan... it really isn't a plan but a lifestyle... to try to eat no packaged foods and to eat vegetables at every meal and take my supplements. I added protein back in.. and in a number of weeks I will add grains. I am enjoying myself and feel better with much more energy.
I am also trying as are a number of the people doing the TLS plan, to win a challenge/contest... kind of like a biggest loser contest... the one who exercises for 30 min 3x a week, and take photos of their healthy meals, and loses the most weight wins... ( some great prizes too) and I feel good about all this...but today my life coach through in a monkey wrench.
She does video messages... and I opened up the message today... and she was talking about how every Monday would be a detox day..( just vegetables no oils, protein etc) NO PROBLEM.. I haven't really been doing anything off plan, so just taking away oil and protein for one day as opposed to 7 days.. is easy. THEN she told us that if we are on week 3... and I am... we can have 10-15% off something not on the plan. What does this mean ? It means I can have a piece of cake or go to lunch with friends and not feel guilty that I went "off" plan 2 times a week or two times in 7 days. ( 2 indulgences if you will) sounds great right.... WELL, it 's not... I will tell you why... ONE... I wan't to win the contest ( I know it's steep competition...but I have a competitive nature) TWO....if I indulge... I will add lbs.. and the whole idea of winning the contest is to shed pounds.. and I am working out every day... and I like it just like it is.... I don't want to have to add more time....to work off that cake. ( can you hear me laughing) but seriously.. I feel like this 10-15% is opening pandora's box...Why do I feel this way? Because I have a terrible sweet tooth after meals.. and I have worked REALLY hard in these 3 weeks to curb and train that dam sweet tooth... and I have not had any thing off the plan.. no chocolate, no sweets, just raisins in moderation and dates.
So now she tells me... I have to do it, it's not a choice... this throws me in a tizzy.... as I leave the computer and head to work.... but I am 30 minutes early for work... and part of me says... go get an indulgence right now.... so we can get this over....and the other part says NO. Well, My little car drove right to Jones Farm, Cornwall NY and walked in and purchased one carrot cake cupcake...

I was scared as my hands shook handing the cashier the money... for one cupcake... Was this dam sweet going to break me and wreck all my hard work???? I had such mixed feelings.
What if my blood sugar spikes and tonight I want it again.. or I reach for another indulgent....???
I opened my car... and placed the little plastic container holding my Indulgent...on the passenger side seat. I just stared at it... Do I eat you now or later? or do I just give you to my son?
I am usually such an impulsive person.. that this is a big change... to just look at this food.
The sun lies down warm across my hands through the car window... I decide to eat it.. before I drive to work. I open up the container with a crack of plastic... I feel how dense and heavy the cupcake is... Will I be able to finish it...? Maybe I should only eat half? I take my first bite. WOW! the cream cheese sugar frosting is really sweet.... do I still like this taste? I savor it and I try to be mindful of what I am eating... carrots, walnuts....anxiety slips away...and I enjoy the indulgent. It does taste good...The sun is climbing the horizon now... and as I finish my last bite and lick my thumb clean.. and wipe my mouth... I say.. it was good.. and I drive ... drive to work..
I feel good that I had the sweet... but I am still worried and fearful.. that it could send me tail spinning.... I will keep you posted.....

A healthy journey

2012-01-29T11:17:00.000-08:00

"I decided to start a new, to strip away what I had been taught." Georgia O'keefe

I know some of you have been following me on facebook and you have noticed that my posts are no longer about cupcakes, desserts and cookies. Why is that you ask?
If you are like 99% of Americans who fall into the trap of saying,"I'm going to change my life this year" You may have made a new years resolution and you may have given up already.But it's never to late to pick yourself up and dust yourself off, and start again. This is what happened to me. I was always a very thin child, and then a teen... and as many of you know after college, I began to eat more sweets, sweets became my downfall. I ate for comfort. My grandmother, Frannie who is now 85 is a very health conscious person, and she purchased me many books over the years about juicing, eating a colorful diet of fruits and vegetables. I have always loved vegetables... when I would go to my dad's parents as a child they would have tons of vegetables including bitter brocoli rabe.. and I would eat it all. My problem was I didn't put enough good food into my diet.
So I decided that it was time to start eating healthy. I saw someone on facebook that I knew talking about weight loss and healthy food a lot.. so I began to read her posts. She was a women working for TLS weight loss solutions but she was changing the field and not relying on the shakes and teaching people how to cook and add vegetables raw and cooked to every meal. It sounded intriguing.

In order to get her 24 hour services and support you had to purchase a "kit". When I hear purchase a kit.. I usually get a bit sceptical but she had a tutorial on youtube explaining all the vitamins you would take and what was included in the kit and why. I already take vitamins.. but I liked the idea of a powdered vitamin that enters your blood stream instantly.. so I did something extreme... I had no income coming in, and I had no way to pay the money for this kit, so I sold a piece of old gold.. I had... It was the best thing I have ever done for myself. Now, I am on a life long journey of health.... So I started with a 7 day detox... NO, I did not have to drink gross stuff or starve myself. I ate nothing but vegetables raw or cooked for 7 days.. No protein, oils, sugars, coffee.. I DID it with flying colors.. and I felt so much healthier, lighter... and happy. Turned out I lost 8 lbs doing that. So Stacey Abreu my health coach.... challenged me and some others to a 3 more week challenge.... to add in protein but now starches.... to see who is the "biggest loser." She has provided prices... and some meal plans for us... but we must exercise 30 minutes or more 3-4 times a week.

While I began to pull out old vegetarian cookbooks out... I stumbled across Engine 2 diet( Rip Esselstyn).... which is not a diet...but a lifestyle change.... and I learned a lot... about food, protein and calories... I watched a documentary entitled Forks over Knives if you have not seen it... do yourself a favor. I realized what Stacey was teaching me was info... that Forks over Knives was presenting and Engine 2 diet. I have not decided if I am going to become a vegetarian... after this experience... but it is not necessary to loose weight and eat right and exercise. I have lost a lot more weight from just keeping sugar and grains away.

So I stock my fridge with lots of raw vegetables and fruits... Here are some of the things I have made and learned.

Even my son has been eating better....

I am having a heart healthy valentine get together and I am will be serving some heart shaped healthy food and my health coach will be sharing recipes and allowing people to try the powdered vitamins and shakes.

I usually eat a lot of nuts and I learned nuts are to be used in moderation.. only a small handful a day....

My son loves to be read to, although he is in first grade and should start reading to me... We have been rereading some books we have about vegetables and fruits.. this is a favorite..
Here are some of the books I have been reading to myself...

I get bored easily and not like I have nothing to do bored.. more like I like variation.. and so I like finding ways to serve vegetables... that are different. So... I have borrowed books, gone to the library and purchased a few... to help me navigate my journey.

Here are some of the dishes I have made this month.....

detox soup... so delicious...

the food is so colorful...

I did find out that that I was using food as my only reward in life... things I looked forward to were always food. Food was clouding my thinking and I was using food to hide what I was truly missing or needing.... a void... that needed filling... The taste of sugar releases endorphins that calm and relax us, and offer a natural "high" sweets, just tasted good to me, and that preference got reinforced by me rewarding myself with a sweet treat .. and I craved it even more.
I am still craving chocolate, but not like before....
IN an article my health coach gave me," Humans are sensation seekers, why do you think that pop rock candies are a hit... We crave sensation, pleasure, and something we can't name ....so we reach for a snack. But it never really works...Perhaps for the moment, that initial rush of pleasure hits the mark...
The hard truth is what we are really looking forward is not found in our cupboards or our refrigerator. I have had to open a private Pandora's box and begin to explore that it might not be food, but something bigger... Difficult and sensitive issues surfaced, and I have been able to really look at them.... I am going slowly...

I have changed my perspective...I have been looking at the negatives in life...and now I am going to be looking at the positives and this detox and now.. life change has been just the push I needed.I call the shots....I am going to deal with my stress or situation in a healthier way.....no more ordinary fixes or band aids for me.

Even if you think what I am doing is extreme.... think about trying to eat a more low-GI diet.. ( google it)
You will thank me later...and so will your heart....

i TURNED THIS INTO A MAGNET
I say....am I sure I want to eat that.....if I am stressed ....

Follow me on a journey.....
When I started this path.... I had to take a lot of the food we have in the house... and I had to get rid of it.. so it would not tempt me... My son and husband's "bad" food is in another room in the house.. so it's out of sight out of mind..
My fridge looks like this now....

lots of fruits and vegetables...fat free cheese and milk for now.. almond milk too.. water and seltzer and healthier choices to snack on...
I have made vegetables I haven't made in years.... and am loving it.
So the message I am driving home is....inspiring ... it's a health message.... I am not a doctor.... but I think we are all suffering from what Rip Esselstyn calls Western disease...and I want to dodge that bullet. I am committed myself to do this... eat mostly a plant based diet.... and exercise.. and not use food to fill a void... I will let you follow me as I share my trials, tribulations and triumpts.

I know we are busy and our world is filled with places to go and things to do.. we have children, husbands, friends... and we don't have time to prepare food. In order to succeed at this meal planning ahead is important and we need to think more about this

"Eat with love what's grown with love, prepared with love and served with love....."

"preparing food is at once child's play and adult joy.. and done with care, it is an act of love."
Craig Claiborne

I leave you with a few prayers I have been using....

Buddhist
This food is the gift of the whole Universe- the earth, the sky and much hard work.
May we eat in mindfulness, so as to be worthy to receive it.
May we transform our unskilled states of mind, and learn to eat with moderation.
May we take only foods that nourish us and prevent illness.
We accept this food to realize the path of understanding and love.

Hindu
God, bless this food so that it brings vitality and energy to fulfill thy mission and serve humanity.
God, bless this food so that we remain aware of thee within and without.
God, bless this food so that we love all and exclude none.
Bless, those who have provided this food, who have prepared this food, and who eat this food.

2 for 2 Best

2012-01-19T07:21:00.000-08:00