Fresh-You Nutrition, Fitness, and Wellness

A Documentary, Muffins, and Benefits of Nature just in time for Spring!

2026-03-20T12:41:00.000-07:00

Here is a quick link to the free How Not to Die documentary

Healthy Chocolate Muffins

- Wet Ingredients: 3-4 bananas, 1 cored and quartered apple, 1/2 cup unsweetened cocoa, 1/2 cup ground flaxseed, and 20 pitted dates. Blend until smooth.

- Dry Ingredients: 2 cups whole wheat flour, 1 tbsp baking powder, and 1 tsp baking soda. Whisk thoroughly to remove any clumps.

- Instructions: Incorporate the wet ingredients into the dry ingredients, mixing only until just combined. Use silicone muffin pans to avoid the need for grease. Bake at 350°F for 22 minutes.

Here's all you need:

Happy First Day of Spring

Please try to get outside and get moving!

And see loads of tremendous benefits below!

It was amazing to get back into the trails last weekend (when it was still very wintry)!

Benefits of Being in Nature /Outdoors

1. The "20-Minute Stress Reset"

Research from the University of Michigan and other 2026 meta-analyses shows that just 20 to 30 minutes of nature immersion—even in a city park—triggers a significant drop in salivary cortisol (your primary stress hormone).

The Clinical Benefit: It shifts the body from "Sympathetic" (Fight or Flight) to "Parasympathetic" (Rest and Digest).

2. Immune Boost (Phytoncides)

Trees and plants emit organic compounds called phytoncides (essential oils) to protect themselves from insects and rot.

The Human Effect: Inhaling these compounds during "Forest Bathing" increases the count and activity of Natural Killer (NK) cells—the white blood cells that target virally infected cells and tumor cells.

The "Residual" Benefit: Some studies show that a 2-day nature excursion can keep NK cell activity elevated for up to 30 days.

3. Circadian Rhythm & Sleep Alignment Exposure to natural light—especially early morning blue light—is the strongest signal for the brain's "master clock" (the suprachiasmatic nucleus).

The Science: Morning sun exposure prompts an early spike in cortisol (to wake you up) which then sets a timer for melatonin production roughly 14 hours later.

The Benefit: This leads to deeper, more restorative sleep, when your muscle repair actually happens!

4. "Soft Fascination" & Cognitive Recovery

Urban environments demand "Directed Attention" (dodging cars, reading signs, staring at screens), which leads to mental fatigue. Nature provides "Soft Fascination."

The Mechanism: Looking at fractal patterns (the repeating geometry in leaves, waves, or clouds) allows the prefrontal cortex to rest.

The Result: Research shows a 20% improvement in attention span and memory after just one hour of interacting with nature.

Fresh-You "Nature Rx"

(Benefits, Doses, and Health Goals)

Stress Reduction - 20 Minutes - Lower Cortisol / Lower BP

Cognitive Reset - 60 Minutes - Improved Focus / ADHD Support

Immune Boost - 2 Hours (Weekly) - Increased NK Cell Activity

Sleep Quality - 10 Min (Morning) - Evening Melatonin Production

Further Reading: Nature, Cortisol, and NK Cells

Forest Bathing & Immunity: Li Q, et al. "Forest bathing enhances human natural killer activity and expression of anti-cancer proteins." International Journal of Immunopathology and Pharmacology. 2007;20(2 Suppl 2):3-8.

Cortisol Reduction: Hunter MR, et al. "Urban Nature Experiences Reduce Cortisol: A Dose-Response Study." Frontiers in Psychology. 2019;10:722. Note: This study established the "20-minute" nature dose as the point where cortisol drops most significantly.

12 Benefits of Being Outdoors and in Nature

More Benefits of Being Outdoors

BONUS for KIDS

A fun activity for children the Mayfield Area!

Shenanigans and Healthy Greens - This edition of storytime adventures with food will incorporate healthy greens and shenanigans!

Wednesday, March 25th, 6:30pm

Sarcopenia: Use it or Lost it!

2026-03-18T17:48:00.000-07:00

💪 Sarcopenia is age-related muscle loss.

The main thing is that we must use it, or we will lose it

If there was a magic pill for health, it would probably be BEANS!

The "Use It or Lose It" Guide

1. Protein Isn’t a Magic Pill

The Myth: Many believe just eating more protein (or drinking shakes) builds muscle.
The Reality: Without exercise, extra protein does nothing for muscle mass. In fact, animal protein is "acid-forming," which can actually cause the body to pull minerals from muscle and bone to neutralize that acid.
The Fix: Focus on plant proteins (beans, lentils, seeds) which are "alkaline-forming" and help protect muscle tissue as we age.

2. Resistance is Mandatory

The Goal: Strength training is the only proven way to reverse sarcopenia. Even 90-year-olds have been shown to double their strength in just 8 weeks of lifting.
The "Hanging Challenge": Activities like hanging from a bar or using resistance bands engage "functional" muscles that help prevent falls and keep us independent.
Consistency: Just 10–15 minutes of resistance work a day is more effective than one long session once a week.

3. The "Anti-Inflammatory" Advantage

The Science: Chronic inflammation acts like "rust" on our muscles, breaking them down faster.
The Daily Dozen Connection: Foods high in antioxidants (like the berries and greens on your checklist) lower systemic inflammation.
The Power of Berries: Specific phytonutrients in berries have been shown to improve muscle signaling and recovery, making your workouts more effective.

You can't eat your way out of muscle loss, but you can eat to support the work you do in the gym. Think of exercise as the 'builder' and plant-based nutrition as the 'high-quality bricks.' You need both to keep the house standing!

Fresh-You Challenge: Starting Here!

2026-03-05T09:05:00.000-08:00

🌿 Challenge: Starting Here! 🌿

If you’ve been looking for a sign to jump in (or jump back in), this is it. We aren't looking for perfection today—we’re looking for momentum.

Wellness is a practice of "automation." When we make the good stuff easy, the results follow. Here is your Day 1 Goal:

1. The Power Plate 🥗

Include just one serving of each of these today:

Berries: handful (blueberries, blackberries, whatever you love!).
Beans: ½ c black beans, tofu, chickpeas, edamame, etc.
Greens: 1 cup of raw greens, which you may cook! Pro-tip: Just tuck them right under or on top of your main course!

2. Mindful Gratitude ✨

Besides nutrition, our mental connection is also powerful. Write down three things you are grateful for today. It can be as simple as:

Your favorite morning mug.
A song that makes you want to dance.
A delicious meal.

3. Move for 10 ⏱️

Set a timer for just 10 minutes and move! March in place while watching TV, stretch, or do some light calisthenics.

🌟 Bonus Points: Head outside! The fresh air adds a whole different layer of health to your activity.

👇 Your Turn!

Once you’ve checked these off, leave a comment below letting me know you did it! Once you’ve completed Day 1 (or even a few days in a row), I’ll reply to your comment with a "Day 2" post to help you keep building your healthy life. Let’s do this!

🎓 Quick Announcements!

For those who want to dive deeper, I have three classes coming up:

Monday night (March 16th) at 6:30–7:30 PM: I'll be sharing more on these habits and overall health in “Let Food Be Thy Medicine: Unleash the Power of Your Plate”. Also, March 30th at 6:30pm
Wednesday morning (April 8th) 9:00 AM: "Power Your Day with Green Drink" at Health 360.
Wednesday (April 15th) 6:30–7:30 PM: NEW CLASS: "Sports Nutrition: Fuel for Success" at Health 360.

All classes are $15. Message me if you want to snag a spot! Truly, no RSVP is necessary, but if you tell me you are coming, my heart will be happy that you are joining us until the moment class starts!

Also, there is another Plant Based Potluck coming up on March 23rd. I will also be presenting "Let Food Be Thy Medicine: Unleash the Power of Your Plate" prior to the meal (5:30-6:30 PM). This event is free, but RSVP is required.

QUICK Link:

Dr Greger's Daily Dozen

Plant Based Potluck Tonight!

2026-02-23T02:22:00.000-08:00

Flash Potluck Tonight!

Ever wondered if plant-based eating is actually... tasty? (Spoiler: It’s incredible.) Whether you’re a long-time vegan or just "plant-curious," we’d love for you to pull up a chair!

Mayfield Community Center is hosting a Plant-Based Potluck this evening, and even though it’s short notice, there’s always room for one more. If you are more of a planner, we will be having another potluck in exactly one month! March 23rd, 6:30PM, so I am early on announcing that one :)

The Details

When: Tonight, February 23rd, at 6:30 PM (AND March 23rd, at 6:30 PM)
Where: Mayfield Aquatic and Community Center (6080 Marsol Road)
What: bring a tasty dish, enjoy lots of different foods!
RSVP: Please call 440-442-2627 anytime today so we can save you a spot!

Why Plant-Based?

If you've been curious about this way of eating, this is the perfect, low-stakes way to explore. It’s not just about salads! We’re talking:

Creamy Cashew Pastas that rival any dairy dish.
Hearty Grain Bowls packed with roasted veggies and zesty tahini.
Decadent Avocado Chocolate Mousse (yes, it’s a thing, and yes, it’s delicious).
Vibrant Summer Rolls with spicy peanut dipping sauce.

Come for the food, stay for the conversation, and leave with a few new recipes. We can’t wait to see you there!

The "Bring" Factor: Since it's a potluck, guests should bring a dish, ideally SOS-free (sugar – oil – salt).

Fresh fruit, such as sliced melon, is always a great and appreciated option.

Here are some 3-Ingredient ideas!

· Hummus & Veggie Platter: Hummus, baby carrots, and cucumber.

· Caprese Skewers: Cherry tomatoes, fresh basil, and balsamic glaze.

· Quick Black Bean Salad: Canned black beans, corn salsa, and fresh lime.

· Apple & Almond Butter Bites: Sliced apples, almond butter, and hemp seeds.

· Avocado Toast Points: Whole Wheat bread, ripe avocado, and sesame seeds.

If you are more of a planner, there will be another Plant Based Potluck on March 23^rd! Same details as above. I hope to see you tonight or next month!

Plant Based Cooking with the Esselstyns

Learn the basics of plant-based eating with Ann Crile Esselstyn and her daughter Jane Esselstyn, as they share practical tips and inspiration from the Esselstyn Family Foundation. Equal parts learning and fun, Ann and Jane create an exciting class experience by preparing multiple plant-based recipes that participants get to taste.

May 11^th, 5:30pm (class is free, but you must rsvp, same number, listed above)

Oh my Gosh! While I'm at it, Ann and Jane have many wonderful activities coming up! Plus a great book, and many resources! Please visit their beautiful website. We are so blessed that they are in our area, though they do events all over the country! It was an awesome finale to my trip to Pheonix to run into Jane at the airport! She was so sweet to remember me among the gazillion people she's met on her plant-based mission! She remembered my Laraballs :)

Jane Esselstyn – Health Care is Self Care: Take Control of Your Health Through Plant-Based Nutrition

The Longevity Connection: Plant-Based Protein, Calorie Density, and Aging

2026-02-18T04:23:00.000-08:00

Almost every time I tell someone I eat a plant-based (or vegan or vegetarian!) diet, I get asked the exact same question: "How do you get your protein? Do you get enough?"

As an active athlete who has run thousands of miles (in November I took 128,893 steps in ONE day!) and lifts weights a couple of days a week, I can confidently tell you: absolutely. Not only do I have enough fuel to sustain my workouts, but I have boundless energy, avoid illness, and feel genuine joy. I go to bed satisfied each night and wake up excited for the new day—in fact, my passion for nutrition gets me out of bed bright and early every single morning!

So, let's talk about protein and how it directly ties into longevity and anti-aging.

This Cactus Formation called the "Michelin Man' is 150 years old!

The 11 Mechanisms of Longevity

Did you know there are 11 known mechanisms of aging? Therefore, is we slow down these 11 pathways, we slow down aging! Research shows that limiting your protein intake to the Recommended Dietary Allowance (RDA)—which is 0.8g per kilogram of body weight—is incredibly powerful. Even more importantly, sourcing that protein primarily from plants is your best bet. In fact, limiting protein is the ONLY lifestyle facter that has been shown to activate all eleven of these anti-aging pathways!

At a Glance: limiting protein intake to 0.8g/kg body weight:

Reduces Damage: oxidation, inflammation, glycation.
Supports Repair: DNA repair, mitochondria, stem cells.
Optimizes Signaling: hormones, immune system, epigenetics.

The Power of Reduced Caloric Intake

Last night, my husband and I had a lovely dinner with some old friends. During our visit, they joked about how they don't eat very much. I wish I had thought to tell them right then that reduced calorie intake is actually a proven mechanism of longevity! It has been heavily documented in animal studies and shows promise in humans. Eating nutrient-dense, plant-based foods naturally helps you manage your calorie intake without feeling deprived.

Dr. Greger’s Anti-Aging 8

To take your health a step further, I highly recommend looking into Dr. Michael Greger's "Anti-Aging 8"—a specific list of eight foods and lifestyle habits designed to boost your longevity and keep your body thriving as you age.

1. Nuts: Beneficial for heart and brain health.

2. Leafy Greens: Support vascular and cognitive protection.

3. Berries: Help combat inflammation and support cellular repair.

4. Spermidine: Found in tempeh, mushrooms, and wheat germ; it aids in cellular repair.

5. Quercetin: Present in onions, apples, and kale; it helps clear senescent cells. These are old cells that aren’t dead, but do us no good, also called “zombie cells” that promote aging.

6. Fasting: Activates AMPK, promoting cellular health.

7. Intermittent Caloric Restriction: Supports NAD+ levels for cellular energy and DNA repair.

8. Gut Health: Promotes the use of prebiotics (fiber!) and postbiotics (products of your microbiome) for digestive health.

Your body is designed to heal and thrive when given the right tools. If you are interested in diving deeper into your own health, optimizing your protein, or exploring anti-aging nutrition, I would love to help.

Damien, the farmer who was planting herbs at the JW Marriott Garden, explained that the hotel restaurant uses some veggies they grow here, and all the herbs they use to flavor their cooking, as well as gorgeous, edible flower garnishes.

Ready to feel your best? Contact me today to schedule a virtual or in-person nutrition and wellness consultation!

Live in Mayfield area? Consider coming one of my upcoming classes!

🎉 Happy Birthday to me! 🎂

I was awake bright and early in Phoenix (thanks to the 2-hour time difference from Cleveland and just pure excitement for the day!) and instead of tossing and turning in bed, I wanted to share my birthday wish with all of you.

My absolute passion in life is empowering people to heal themselves and reach their peak wellness. My worldview says our actions are helping God heal us! But no matter what your worldview, I share evidence-based recommendations. It's all about the science!

When thinking about what I want for my birthday, I realized the best gift would be connecting with and helping more of you!

🎁 My Birthday Request:

If you have a quick moment today, I would be so honored if you chose to do one (or more!) of the following:

👍 Like or Follow my Fresh-You Nutrition Facebook page.
💻 Visit my website (Hahaaa! Thank you! You did this!) and read a few articles here to implement some healthy tips into your life.
🗣️ Share anything with a friend or family member who might need some wellness support.
📞 Reach out to me (email or call) to set up a virtual or in-person nutrition and fitness consultation!
Come to an upcoming class shown above!

Thank you all for your continuous love and support! ❤️

Eleven Mechanisms of Aging and When Slowed: Longevity

2026-02-17T10:41:00.000-08:00

Mechanisms that may be Disrupted to Slow Aging from Dr. Michael Greger’s How Not to Age

ALL of these MECHANISMS can be DISRUPTED by LIMITING PROTEIN intake to 0.8g/kg body weight. This turns out to be around 45g and 55g for the average woman and man, respectively. See the image below to give you an idea of grams of protein per serving of various plant protein sources.

1. DNA Damage & Repair · Aging begins with accumulated DNA damage.

Top Foods: berries, greens, herbs/spices.

2. Telomere Shortening · Telomeres protect chromosomes but shorten with age.

Top Foods/Lifestyle: plant-rich diet, stress reduction, exercise.

3. Epigenetic Changes · Lifestyle influences gene expression.

Top Foods: polyphenol-rich plants (berries, greens, tea).

4. Mitochondrial Dysfunction · Mitochondria weaken over time.

Top Foods: leafy greens, beets, whole plant foods.

5. Cellular Senescence · Senescent “zombie cells” drive inflammation.

Top Foods: cruciferous vegetables, berries.

6. Stem Cell Exhaustion · Stem cells decline with age.

Top Foods: phytonutrient-rich plants, anti-inflammatory diet.

7. Chronic Inflammation ("Inflamm-aging") · Low-grade inflammation accelerates aging.

Top Foods: berries, nuts, greens, turmeric, ginger.

8. Immune Dysregulation · Aging weakens immunity.

Top Foods: fiber-rich plants, fermented foods, prebiotics.

9. Hormonal Dysregulation · Aging alters IGF-1, insulin, cortisol, sex hormones.

Top Foods/Lifestyle: plant-based diet, movement, stress reduction.

10. Protein Misfolding & Aggregation · Misfolded proteins accumulate (e.g., amyloid).

Top Foods: antioxidant-rich plants, whole-food diet.

11. Cross-Linking (AGEs) · AGEs stiffen tissues and impair function.

Top Foods/Lifestyle: minimize high-heat cooking, avoid processed foods.

At a Glance: The Big Picture

Reduce Damage: oxidation, inflammation, glycation.

Support Repair: DNA repair, mitochondria, stem cells.

Optimize Signaling: hormones, immune system, epigenetics.

And if you are looking for more background...

HOW NOT TO AGE research on aging revolves heavily around mTOR (mechanistic Target of Rapamycin), which he often describes as the "aging engine" or the "growth controller" of our cells.

Here is the breakdown of how protein and the slowing of the biological clock go together:

1. The "mTOR" Connection

mTOR is an enzyme that senses the presence of nutrients—specifically protein.

When mTOR is high: The body is in "growth mode" (building muscle, but also potentially speeding up aging and cancer cell proliferation).
When mTOR is low: The body enters "maintenance/repair mode" (autophagy), where it cleans out cellular "junk" and repairs DNA.
The Aging Link: By keeping protein intake moderate (hitting the RDA but not exceeding it), you keep mTOR from staying in high gear, which is a primary mechanism for slowing down the aging process.

2. Animal vs. Plant Protein

This is a huge part of the anti-aging protein message. Animal proteins (meat, dairy, eggs) have a higher concentration of branched-chain amino acids (BCAAs) like leucine.

Leucine is the primary "on switch" for mTOR.
Plant proteins are naturally lower in these specific amino acids, meaning they don't "redline" the aging engine the way animal proteins do.

3. IGF-1 (Insulin-like Growth Factor 1)

Research shows that animal protein consumption increases levels of IGF-1, a growth hormone.

While IGF-1 is great when you’re a growing child, having high levels as an adult is like "putting your foot on the gas pedal" of aging.
It has been linked to increased risk of cancer and a shorter lifespan. Switching to plant-based protein sources helps naturally lower IGF-1 levels to a safer, more "anti-aging" range.

4. Methionine Restriction

Methionine is an amino acid found in high levels in animal products (especially chicken and fish).

Research across many species shows that restricting methionine can significantly extend lifespan.
Since it is difficult to "restrict" an essential amino acid while eating meat, a plant-based diet is the most practical way to achieve methionine restriction naturally.

5. Kidney Health and Longevity

Aging is often accelerated by the decline of organ function. Animal protein causes "hyperfiltration" (the kidneys have to work much harder to process the nitrogen waste), whereas plant protein does not cause this stress. Keeping your kidneys "young" is vital for overall longevity.

Hack Your Health: the Secrets of Your Gut

2026-01-26T06:00:00.000-08:00

Hack Your Health: the Secrets of Your Gut is a LOVELY documentary about your health and your gut microbiome. Your microbiome is a whole universe of bacteria, primarily within your digestive system. Giulia Enders, a German physician, delightfully leads the audience throughout the film. I appreciate her love for our bodies and the whole digestive system. Her gentle way is persuasive and inspiring. Also, the artsy ways that the concepts are presented make me smile. Here are some examples:

Look at these darling bacteria!

There is a part that demonstrates how processed foods flood our system
and how each time it happens is a traumatic event in our body!

There is a great explanation of how "leaky gut" happens,
and how we can prevent it!

These three share their personal experiences throughout the film.
There is also a 4th individual, who has an interesting history of hot dog eating championships!
Also, this part discusses how each person handles any given food differently.

Here is the official trailer:

Quick Tip:

"ABCs" is to "always be counting". Count the different fruits and vegetables you eat each week, aiming for at least 20-30 different kinds of produce each week to promote a diverse gut microbiome, crucial for overall health and immune function. Can you get this many daily?!

My day so far: arugula, beets, soybeans (tofu), tomato, blackberries, strawberries, broccoli, peanuts, dates, flaxseed, hummus (chickpeas, sesame seeds, garlic, lemon), muffins (pumpkin, banana, ginger, dates, flax, cinnamon, nutmeg, cloves), orange...I count 13, or 21 if we count nuts, seeds, and spices! The polyphenols of spices are very beneficial to our gut flora.

Here is a 5-min video reviewing key concepts of the film, in case, or prior to when you get a chance to watch Hack Your Health.

The microbiome is fascinating and may be the key to many of our health problems. By eating lots of different fruits and vegetables, nuts, beans, and seeds, we feed the "good bacteria", the bugs who help us most, so that we may thrive inside and out!

Charred Poblano Peppers, Tofu, and Black Bean Skillet Burritos

2026-01-07T13:27:00.000-08:00

Poblano Peppers for the Win!

What a delight to come home to a new, delicious meal! My dear husband made these scrumptious burritos for the family! What a treat! And made from a plentiful supply of fresh poblano peppers delivered from a friend earlier in the day! He adapted the recipe from various other recipes, linked below.

Here are just a few Poblano Pepper Benefits!

Poblano peppers are nutritious, offering high levels of vitamins A and C for immune and eye health, antioxidants to fight cell damage, and fiber for digestion, and a million other benefits, all while being low in calories. Their capsaicin content may offer pain relief and metabolic benefits.

The love of a homecooked meal is beneficial to well-being!

Charred Poblano, Tofu & Black Bean Skillet Burritos

Made 8 good sized burritos

Ingredients:

6–10 poblano peppers, halved + seeded

1 block firm tofu, pressed + crumbled

1 can black beans, drained

1 onion, diced

4 cloves garlic, minced

1–2 cups corn

1 tsp cumin

1 tsp smoked paprika

1 tsp oregano

2 tbsp nutritional yeast

1 tbsp soy sauce or tamari

Salt + pepper

Optional: lime, cilantro, avocado, tortillas, rice

Instructions:

Char poblanos under broiler or on grill until blistered. Chop. Sauté onion. Add tofu, soy sauce, cumin, paprika, oregano. Brown lightly. Add poblanos, black beans, corn, garlic, nutritional yeast. Simmer 5–10 min. Finish with lime, salt, pepper. Serve with rice or tortillas.

Various Poblano Scrambles and Stuffed Peppers from:

This app has Elevated my Life and Faith! Hallow from Heaven

2025-12-01T12:00:00.000-08:00

Ok, ok, so this is a healthy, nutrition website! Well, let me refer you back to my post on Spirituality and Health. Sooooo, along with my previous post about Power of Now: Life Can Be a Ray of Sunshine, here is a post about a lovely prayer app:

HALLOW is a prayer app with an annual fee (I paid $79). Many friends have recommended it, but due to my frugality/cheapness, I always resisted. I thought I could get all the information in other places for free. I've had it for several months now and every minute has been wonderful. It makes praying and learning about my faith so simple and accessible. It's the BEST 19 cents per day I have ever spent! Thank you, Tasha!

PLUS, this post has bumped up to publication NOW because the app is offering a 90-day-free trial! So you have nothing to lose! Just start with www.hallow.com and it'll ask you some questions to get you set up.

This link might work!

Back to it! I believe there actually are resources that aren't easily available elsewhere. I feel as if I have only just scratched the surface. One specific treasure I've enjoyed was learning from/about Saint Therese of Lisieux. In the app, you can listen to her beautifully, precious autobiography, entitled Story of a Soul. While listening, you can choose to read along with the words on your phone.

Saint Therese: This young person was dedicated to serving God with unreserved love and confidence in His mercy. Her spiritual path called the "Little Way" emphasizes performing small acts with great love! She helps readers find joy and holiness in the ordinary, share true charity to others, focus on the present moment, find joy in service, embrace our unique spiritual gifts, and trust in God even through hardships.

I'll only mention the title of two other amazing audiobooks I have listened to on HALLOW:

Interior Freedom by Jacques Philippe (this is actually SO good...some parts I have listened to practically on repeat!!)

Something Other than God: How I Passionately Sought Happiness and Accidently Found It by Jennifer Fulwiler (this is a life story that truly starts with NO faith, even strong resistance to faith, and transforms to a beautiful journey to God)

Know that HALLLOW app is so much more than audiobooks. It is a community. It provides habit. It provides inspiration and education. It is SO much more than I imagined it to be.

Find God's Peace, Transform Your Prayer Life, Build a Daily Habit, and More

BONUS:

Teens Encounter Christ (TEC) is a weekend retreat with the primary goal of facilitating an encounter with Christ for those who are searching for deeper meaning, purpose, and hope in life, and who desire an authentic relationship with God within a community of believers.

You can apply to "Make a Retreat" here:

A Catholic Experience in Christian Living

I've gone on this retreat and worked it many times (NEVER as a teenager; the first time I was almost 40 and now I am closer to 50!), and each time I participate there are life-changing blessings abounding, new friends made, and refreshing feelings of love and peace, like no other!

Funny, this is also $80. Another amazing value for three amazing days of focusing on your faith!

COMMENTS:

If you have any feedback about anything from this or another post, please comment below. Comments help more people see the post and website! Thank you, and God Bless! I count YOU as one of my many blessings! Happy Advent :)

Life Can Be a Ray of Sunshine Even in Darkness with Lessons from Eckhart Tolle

2025-11-15T08:23:00.000-08:00

Eckhart Tolle teaches about being present, non-judgement, acceptance, peace, joy, gratitude, and more. Today, I'm introducing The Power of Now: a Guide to Spiritual Enlightenment, which fills me with peace and contentment. A New Earth: Awakening to Your Life's Purpose also warms my soul repeatedly. While I have read Power of Now and A New Earth multiple times each, Stillness Speaks is one that I optimistically started listening to very recently; I'm enjoying it so far! (all books shown below)

I spotted these darlings while staying very alert on a trail run this fall :)

Eckhart Tolle’s Power of Now: a Guide to Spiritual Enlightenment offers readers a practical path to inner peace, joy, and love by teaching the art of living fully in the present moment. Through Tolle’s guidance, you’ll learn to quiet your mind, let go of judgment, forgive, and experience a deep sense of connectedness, aliveness, alertness, and clarity. He teaches us to “resist nothing,” which captures the transformative approach to accepting life as it unfolds. Key benefits of reading this book include breaking free from negative thought patterns, accessing a timeless state of inner stillness, and awakening to the radiant joy of being. If you’re seeking lightness, grace, meaningfulness, and a powerful way to ease suffering, this inspiring path to a more peaceful life may be just right for you!

Here are a dozen Power of Now morsels that I especially enjoyed:

1. It's about saying YES to life! Accepting each situation (the Now) unconditionally, as though you had chosen it. Make the situation your friend, your ally. This has the power to miraculously change your whole life.

2. The more you are focused the traps of time, past and future, the more you miss the NOW. While memories and anticipation have value, they are only pale reflections of the light, power, and reality of the eternal present. Too much past causes guilt, regret, resentment, bitterness. Too much future causes unease, stress, worry, anxiety, fear.

3. Giving your full attention to the single step you are taking each moment (the NOW), enhances your mind, making you sharper and more focused, allowing space for creativity.

4. Conscious presence (the NOW) is the transformative agent that dissolves the past. Whatever you do becomes imbued with a sense of quality, care, and love, even the simplest action.

5. To complain is always non-acceptance of what IS.

6. Use anything "bad" that happens in your life for enlightening; don't give it any past or future.

7. If you are present, there is never any need to wait for anything. That time, like all moments, can/will be very enjoyable. You cannot be conscious and unhappy, or conscious and in negativity.

8. "Forgiveness of the present moment is even more important than forgiveness of the past; then there will be no accumulation of resentment that needs to be forgiven at a later time".

9. "Compassion is the awareness of a deep bond between yourself and all creatures".

10. "Let your peace flow into whatever you do, and you will be working on the levels of effect and cause simultaneously". Carry no resistance, hatred, negativity; "love your enemies" says Jesus, which of course means to have no enemies. Stay alert and very, very present; peace is your most precious gift to the world!

11. "Surrender is the simple but profound wisdom of yielding to, rather than opposing, the flow of life". It is your crucifixion, let it become your resurrection and ascension!

12. Tolle refers to the "peace of God that passes all understanding". Although he doesn't cite the Bible, this is passage is Philippians 4:7. Microsoft Copilot says "This peace is described as transcending human comprehension, providing comfort and security to believers in Christ, guarding their hearts and minds against anxiety and turmoil. It signifies a profound sense of tranquility that comes from faith and trust in God, regardless of external circumstances".

Peace be with you!

Here is a previous post that relates to the present moment :)

Zone Out -- Harmful to You Happiness

In case you missed it, here is my previous post about Spirituality and Wellness:

God is SO Good

The Power of Now: A Guide to Spiritual Enlightenment: Tolle, Eckhart

A New Earth: Awakening to Your Life's Purpose (Oprah's Book Club, Selection 61): Eckhart Tolle

Stillness Speaks: Tolle, Eckhart

God is SO Good!

2025-07-29T09:00:00.001-07:00

This is long overdue and unlike any other post you'll find on fresh-you.com. Wellness of mind and body is enhanced by spirituality. I can't imagine life without my faith. Amazingly, there is research showing that it is beneficial to your health! As you'll see at the bottom of this post, I've actually written many related posts, including topics such as forgiveness, love, and gratitude. This is post is a bit scattered, but hopefully something here will inspire growth in your heart!

Please enjoy this Peace Prayer, also known as the Prayer of St Francis:

Lord, make me an instrument of your peace. Where there is hatred, let me sow love; where there is injury, pardon; where there is doubt, faith; where there is despair, hope; where there is darkness, light; where there is sadness, joy. O Divine Master, grant that I may not so much seek to be consoled as to console; to be understood as to understand; to be loved as to love. For it is in giving that we receive; it is in pardoning that we are pardoned; and it is in dying that we are born to eternal life. AMEN

There are many wonderful resources and angles connecting spirituality, wellness, and overall efforts to be a good person. These things make us healthier and help us cope with life and manage stress. Trying to include as much possible has delayed this post from publication. Instead, it's just a happy mishmash for you to enjoy!

Of course there is something from nutritionfacts.org!

Helping, Generosity, Sharing, and Giving Boost Wellness

How Generosity May Help You Be Happier and Live Longer (video)

Live happily for a long time with the Blue Zones!

“People who pay attention to their spiritual side have lower rates of cardiovascular disease, depression, stress, and suicide, and their immune systems seem to work better … To a certain extent, adherence to a religion allows them to relinquish the stresses of everyday life to a higher power,” says Dan Buettner, Blue Zones founder and National Geographic Fellow.

The Halo Effect of Sacred Spaces - Blue Zones (article)

Dean Ornish is a physician and researcher who could basically be called the father of how our lifestyle changes our DNA, often focused heavily on diet. His talk here has a different twist focusing on the importance of interconnectedness:

Dr. Dean Ornish on the importance of interconnectedness | CNN

Kindland is a program with a mission to encourage empathy, kindness, respect, and compassion. It began in Cleveland, Ohio, and has become a nationwide effort! Challenge yourself or your kids right now by joining today! There is a special program going on until August 22, 2025.

Summer of Kindness | valuesinaction

10 Ways to be a Good Citizen in Kindland and Spread Kindness

Kindness Activities to Check Off for the Summer of Kindness Challenge

This summer, I stopped at a community fair booth that said "Pray with us!" because I love to pray. They offered free books and the one that caught my eye said "Habits from America's Longest Living People"! One of the five Blue Zones is from the Unites States: the Seventh Day Adventists. Blue Zones have many people living past 100 years (centenarians).

Habits that Heal: Habits from America’s Longest Living People: unknown author: 9780996338004: Amazon.com: Books

Fresh-You Posts about Related Topics

Nature

12 Benefits of Being in Nature and the Outdoors

Blue Zones

Blue Zones and More! Live Long and Live Well!

Gratitude

Goodness of Gratitude: 7 Awesome Benefits!

Meditation

Simple Meditation Video from Deepak Chopra

Kindness

All You Need is Love

Forgiveness

Fantastic Feelings From Forgiveness

Mindfulness

Mindfulness Made Easy

Love, Resilience

Fresh-You Nutrition, Fitness, and Wellness: Healthy High Anyone?

Breathing

Close Your Mouth and Save Your Life!

Yoga

Yoga Benefits for All AND Cosmic Kids Yoga!

Being Present

Don't Zone Out - Harmful to your Happiness

Life Can Be a Ray of Sunshine Even in Darkness

Lent Ideas

Ideas for Lent

24 Ideas for Lent and Beyond

Prayer App

Hallow from Heaven

Try Beans This Way! Plus, more Benefits :)

2025-06-07T15:11:00.000-07:00

Beans to add 4 joyful years to your life! Plus, it tastes great!

Here's another way to eat them: Tricky Traditional Lasagna!

Tricky Traditional Lasagna

Dan Buettner is an author/researcher who studies the places on Earth where people live the longest, and shares the habits and traditions they all have in common to help us all live longer. I wanted to share a link to Dan Buettner's email newsletter, though I have been unable to locate it online, on his website or elsewhere (this is a link to his first 49 editions), so here's a big quote from Dan's Live to 100, Edition 56:

"If there’s one food that unites the world’s longest-lived people, it’s beans. Lentils in Ikaria. Black beans in Nicoya. Garbanzo beans in Sardinia. Soybeans in Okinawa. Pinto beans in Loma Linda. They all show up day after day, often as the centerpiece of the meal.

And here’s what’s remarkable: In every blue zone, people eat at least a half cup of beans daily, often without thinking about it. It’s not part of a fad or challenge. It’s not something they have to remind themselves to do. It’s just what they’ve always done.

A way of eating that’s woven into their culture, their kitchens, their lives.

It turns out, that half cup might be one of the most powerful dietary decisions we can make for our health and longevity. A 2023 meta-analysis of over 1.1 million people found that eating just 50 grams of legumes a day (about half a cup) was associated with a 6% lower risk of death from all causes, and a 9% lower risk of dying from stroke.

That’s a small amount of food with an outsized effect and meaningful long-term impact.

So what makes beans so powerful?

Let’s start with the fiber. Most people fall far short of the recommended daily fiber intake and low fiber is linked to a host of chronic issues, from heart disease to colon cancer to type 2 diabetes. Beans are one of the richest sources of both soluble and insoluble fiber, which helps regulate blood sugar, reduce cholesterol, promote fullness, and support healthy digestion. Soluble fiber also feeds the gut microbiota, the trillions of beneficial bacteria that live in our intestines and play a key role in everything from immune function to brain health.

But it’s not just about fiber. Beans are a slow-digesting carbohydrate, with a low glycemic index that keeps blood sugar stable. That’s critical for long-term metabolic health, especially as we age. They're also one of the few plant-based proteins that are rich in lysine, an essential amino acid that helps with tissue repair, hormone production, and calcium absorption. Plus, they deliver key minerals like iron, magnesium, potassium, and folate, which support everything from heart function to cognitive performance.

Beans are also a stealth anti-inflammatory food. Thanks to their high levels of polyphenols and resistant starches, they help lower inflammation at the cellular level. This matters because chronic inflammation is a major driver of aging and many age-related diseases—including cardiovascular disease, Alzheimer’s, and certain cancers."

I encourage you to sign up for Dan's biweekly newsletter by going to the very bottom of his website and filling out your name and email address.

Here is a previous fresh-you post about the Blue Zones

Creamy, Satisfying Peanut Butter Pie

2025-05-28T18:56:00.000-07:00

If you love peanut butter, you have to try this simple, protein-packed recipe! Both of my teenage girls love this pie that we sometimes even eat for breakfast!

Last week, I stressed the importance of protein in the morning. More specifically, beans in the morning, and all day long! Tonight, I am going to share a dessert that's so healthy it could be breakfast!

CREAMY, SATISFYING PEANUT BUTTER PIE

Yes, this sweet treat contains soybeans and garbanzo beans (tofu and chickpeas), and of course peanut butter. This recipe comes from Broccoli Mum, a vegan mum who lost 66 pounds on plant based whole foods of high nutrient density and low-calorie density. Her name is Ami Deane. She lives in New Zealand and has a lovely English accent. She has been vegan since birth. She makes quirky recipe videos on TikTok with wonderfully simple, nutritious, and creative recipes. I love her passion!

I only vary Broccoli Mum's recipe in a few tiny ways.

Ingredients:

CRUST (this amount blends well, there will be enough to make another pie)

2 cups chickpeas, 1 can, drained

1 cup oats

12 deglet noor dates (or 6 medjool dates)

2 Tbsp unsweetened cocoa

1 tsp vanilla

FILLING

3 plantains, cooked in microwave

1 package of silken tofu (I read that firm has worked for others)

1/3 cup natural peanut butter (original recipe uses 1/4 cup peanut butter powder)

1 tsp vanilla

Note: original recipe uses a pinch of salt in each of the crust and filling mixes

Plantain preparation (Broccoli Mum's video is great for this part especially): slice through peel of full length of each plantain. This is similar to puncturing potatoes before baking. Microwave plantains for around 6 minutes. They will be very hot.

In food processor, blend crust ingredients. Press half of mixture into pie pan. Store remaining contents for future use. Next, remove plantains from peels and combine with tofu, peanut butter, and vanilla. Process until creamy. Finally, pour mixture over crust and refrigerate for a few hours. Then, enjoy!

Key Words:

High nutrient density: this means a food has a lot of great stuff, vitamins, minerals, fiber, phytochemicals, and more, for very few calories.

Examples: kale, raspberries.

High calorie density: this means a food provides very few nutrients with the cost of many calories.

Examples: soda pop, oil, cheese.

Beans for Breakfast

2025-05-21T09:13:00.000-07:00

Europe has the right idea! In the States, I'm sort of an odd ball having beans in the morning, but over the pond, it's part of a "complete breakfast". The photo was my breakfast at a lovely hotel in London, England last summer :)

My hope for you is to get MORE BEANS every day, and no better time to start than at breakfast! The American Insititute for Cancer Research published the most comprehensive analysis of diet and cancer, based on a half million studies around the globe. Among its recommendations, the Institute suggests we eat beans, not weekly or daily, but THREE TIMES A DAY.

"Second Meal Effect" of beans
Protein first thing in the morning - Lasting energy for the day!
Nutritional benefits of beans!
Tips from a French biochemist for better blood sugar control / Savory breakfast
Try this Creamy Peanut Butter Pie!

The "Second Meal Effect of Beans"; it's shown that when one eats beans/legumes, the next meal they eat does not raise the eater's blood sugar level as high as when the person has not eaten beans in the previous meal. I often say, while I don't recommend cake as a meal, if you eat cake after you have eaten beans, your blood sugar spike will be LESS OF A SPIKE than if you hadn't eaten the beans previously. These effects are seen hours, and even days after bean/legume consumption!

While protein controversy is constant, I think all nutrition experts agree that getting some protein first thing in the morning is good advice. This allows us to have sustained energy to get through our day with gusto! Protein and fiber are digested more slowly than simple carbohydrates alone, allowing a steady supply of energy. To clarify fiber is a carbohydrate and carbohydrate foods containing fiber (whole grains, fruits, veggies, beans), also provide SUSTAINED ENERGY.

Honestly, every food you'll find promoted here is going to provide NUTRITIONAL BENEFITS of fiber, vitamins, minerals, phytochemicals, and carbohydrates! Beans do get special mention for providing more PROTEIN than other foods!

Glucose Goddess is a French biochemist named Jessie Inchauspe. I see value in the ways she teaches people (especially women) to better control their blood glucose. Those who oppose her, dislike the "eat whatever you want" attitude. True, people could benefit most by using her tips, ALONG with appropriate/healthy choices otherwise. Still, her tips do improve blood sugar, AND this particular health marker is very important for many of the health outcomes we all care about (heart health, digestive, cancer, brain health, etc). Here is a cheat sheet for her great tips (all great advice):

Savory breakfast (beans help here!)
Walk/move/exercise for 10 minutes after a meal each day
Eat veggies before a meal each day
One Tbsp vinegar (any kind, not alone, please add to a glass of water) prior to a meal each day

By the way, all beans are legumes, but not all legumes are beans. For example, garbanzo beans and lentils are legumes, but not beans.

Here is Dr Greger's video about the "Second Meal Effect of Beans"

"People you eat the most legumes appear to only have a fraction of the risk for a type of prediabetes known as metabolic syndrome"

Increased Lifespan from Beans

How Beans Help our Bones

Slow Your Beating Heart with Beans

Block Cancer with Beans

Here are 10 Glucose Goddess Hacks

COMMENTS: How do you eat your beans for breakfast? Please tell us in a comment below!

Share and subscribe!

Gaples Institute - an outstanding resource for clinicians, the community, and young adults!

2025-05-15T09:21:00.000-07:00

I'm planning to share more here in order to help more people to feel better all around! I love Gaples Institute and all it is doing for the world! This particular resource can help your teen (and you!) discover the beautiful connection between food and mood! Enjoy!

Gaples Institute is a non-profit organization that was recognized by the White House in 2024 as part of an initiative to End Hunger and Build Healthy Communities. There are courses for clinicians (medical schools, nurses, dietitians, and physicians) and for the community (teens, parents, everyone (in English and Espanol). Gaple offers a course that is REQUIRED for leading medical schools, such as Hardvard, Johns Hopkins, and Tufts University. I and the many teens I have worked with, find the 5-session course "Using Food as a Superpower" helpful, fun, and easy! Teens enjoy how fast each session goes by, the meaningful interactivity, and appreciate the certificate they earn upon completion. They learn so much and get a sense of achievement by answering four questions at the end of each session. "You adults learn the connection between food and mood- and much more! Mood boosting foods, how food affects sleep, nutrition for better energy". I am truly grateful for this outstanding resource, and I hope that others will enjoy as well! Thank you, thank you, thank you, Dr Stephen Devries, MD!

"Healthcare is in critical condition, with too little focus on how nutrition and lifestyle impact health. I saw this urgent problem firsthand during more than 25 years in practice. We founded the nonprofit Gaples Institute to address this crucial gap" - Stephen Devries, MD, Executive Director, Gaples Institute

Fantastic Resource for Teaching Teens the connection of FOOD and MOOD!

Let Food Be Thy Medicine Presentation at Hillcrest YMCA

2023-11-07T07:37:00.000-08:00

If you missed this presentation, there will be opportunities to learn more in future health and nutrition classes with Colleen!

3rd Annual Highland Heights Employee Health Fair

2023-10-17T06:07:00.000-07:00

Congratulations on prioritizing YOUR HEALTH today!

This is the recipe you tried today: BROWNIE BITES

Here is more information about Dr Greger's DAILY DOZEN

UPCOMING CLASS: "Let Food Be Thy Medicine" November 15th, 7-8:30pm, $25

This is a fun evening of learning, tasting, and more! Colleen will prepare some healthy foods for you to eat while sharing with you the importance and power of nourishing ourselves and our families in the most scientifically proven ways, also tasty and fast!

Learn how to decrease blood pressure, aches and pains, cholesterol, and more! Bring a friend, you can grow together and support each other on your journey!

Lyndhurst Health and Wellness Pop-Up

2023-09-20T06:28:00.003-07:00

Congratulations on prioritizing YOUR HEALTH today!

This is the recipe you tried today: BROWNIE BITES

Here is more information about Dr Greger's DAILY DOZEN

UPCOMING CLASS: "Let Food Be Thy Medicine" October 4th, 7-8:30pm, $25

Learn how to decrease blood pressure, aches and pains, cholesterol, and more! Bring a friend, you can grow together and support each other on your journey!

Delightful Date Dip

2021-12-10T18:13:00.002-08:00

As you may know, I like simple. So, this date dip includes 2 food ingredients plus water. I'm sure there are endless possibilities to explore. The way I've eaten most of my first batches of dip have been with apple slices. What ideas do you have?

Delightful Date Dip

2 c pitted dates

1 c water

1/4 c oats

Combine ingredients in high-speed blender to form a caramel-like consistency, remove mixture from blender, and chill. Slice green and red apples. Enjoy!

EXPLORATION IDEAS: cooking the mixture so it tastes more like caramel, cocoa, hazelnuts, cashews, miso, peanuts - yum!

DAILY DOZEN CHECK MARKS: Several fruit checkmarks, depending how much you eat! Probably no grain checkmarks though, unless you eat the whole batch!

Please share in a comment below if you have an idea of what you want in another post. I'm excited to share!

Healing the Whole Body: Mindset, Nutrition, and Movement Training

2021-11-22T08:00:00.001-08:00

Many thanks to all of you who were able to join us for this wonderful training for women! Healing the Whole Body: Mindset, Nutrition, and Movement. It was a beautiful morning of learning, inspiration, and joy!

Several of you requested a recording of the morning training, so here you go: this is the entire morning! As mentioned in previous posts, there were three parts.

Debbi Sluys presented first about mindset! Her company name on its own is inspirational: Dare to Declare! She motivated me to actually swim with my kids in the hotel pool that night which was oh so joyful! Usually I'm too cold in the water, so I have fun watching. Playing was even more fun! She encourages everyone to have more "play" in their lives. Click on photo below to watch the training!

I was up second, and my presentation was about Healing the Body with Food! Click on link below and go to 01:14:30 on the recording.

Karena ended the wonderful morning with a friendly interview about movement. Karena has very specifically helped many who suffer from scoliosis. She has some simple moves to teach us all that feel wonderful. If you or anyone you know suffers from scoliosis, I strongly encourage you to give Karena's Scolio-Pilates a try. It just may change your life! Click on her photo below and go to 02:06:00 into the recording.

If you enjoy the training, or have comments or questions of any kind, I would love to hear from you! Leave a comment below. Thanks for visiting!

Free Super Plant Based Whole Food Snack Demo

2021-11-05T06:30:00.004-07:00

How did I Get Started on Plant Based???

2021-11-01T10:20:00.008-07:00

I need an interview with Christine Harmon to let you all know what SHE does! (Also)

For now, here is the interview we had last week. I just want to say that when Christine asked me about my journey to plant based, I could have started with an even earlier step: cutting out processed foods and junk! That is another key factor in the whole world of PLANT BASED WHOLE FOODS.

I began learning about that from the Super Size Me (2004) movie and Ultraprevention (2003) by Mark Hyman and various readings from Dr Weil. Another very influential documentary was Food, Inc. (2008), in which journalist, author, and filmmaker Michael Pollan stars. Today, you could read Pollan's Food Rules, front to back, and it could change your life!

Here is the INTERVIEW! It is also available on FB HERE :)

Also, remember to REGISTER for the FREE event: Healing the Whole Body, happening on Friday, November 5th, 9am-12pm!

Healing the Whole Body

….is a free training for women who are tired of holding back because of pain or stiffness and want to make simple shifts in mindset, nutrition, and movement to heal their bodies

The secret?

Exposure to information you may have never been introduced to before

You’ll learn simple shifts you can make to enhance how your body feels and functions, ultimately empowering yourself to take control of your health and sidestep some of the Western world’s most common ailments, without relying on:

● Outside practitioners

● Drugs

If you want the real deets on reversing disease with diet, if you want to tap into the positive power of your mind to make your body feel its best, if you want to learn how specific movement exercises can support your posture...

Then this training is for you! Reserve your spot here:

https://mailchi.mp/080999f16dfc/healing-the-whole-body

Healing the Body with Nutrition (Pre-Event Interview)

2021-10-25T09:34:00.000-07:00

Are you confused about which foods promote better health? If you want to live with

strength, stamina, and ease, what should you be eating to fuel your body? Can your food

choices really help you avoid developing Alzheimer’s? Why is America obsessed with

protein? And let’s settle one thing: are eggs good for you or not?!?!?

Today, we’re cutting through the internet hype and answering these questions and more,

because eating just shouldn’t be so complicated!!!

If you….

● Want to learn how to sidestep some of the world’s deadliest diseases with food

● Are tired of the endless arguments about which foods promote health and which

don’t

● Are ready to set traditional biases aside to find out how to promote OPTIMUM health

with diet…..

Then you need to join us Oct 25th at 2pm, right here on FB!! We’ll be discussing all the juicy details

and more. You’re not going to want to miss this!

Healing the Whole Body - Free Training for Women

2021-10-23T15:59:00.004-07:00

Hello my dears! Check out this exciting event on November 5th! You can read more about it, and sign up for this free event HERE! I am honored to be speaking, and below you will find out more about the other wonderful people who will be teaching us more about our health and vitality!

We are also doing an interview (Colleen and Christine) on Monday afternoon! You this link to tune in! ZOOM

Debbi Sluys, CEO, Dare to Declare.

Deb specializes in helping people elevate and improve their physical, mental and spiritual well-being, expanding the brain’s potential, and with living intentionally in a state of gratitude and kindness. With nearly 30 years experience in early childhood development, Debbi has gathered a wealth of valuable knowledge about the power of mindset, visioning and success. With her background in professional development and skills in public speaking, Debbi can help you use your brain’s full capacity to reveal your individual dreams, discover your “whys” and accomplish your personal destiny.

Karena Thek, CEO, Pilates Teck. Author, International Lecturer and Radio and TV Host; creator of Scolio-Pilates method.

Karena has been leading the direction of her organization since its inception in 1999. In this time, she has authored three books: ScolioPilates, OsteoPilates and The Pilates Golf Athlete. In addition to the techniques described in detail in her three books, she is also developing NeuroPilates. NeuroPilates is based on her interest in Traumatic Brain Injury and her initial work with the Wounded Warrior Batallion at the San Diego Naval Medical Center in the Comprehensive Combat and Complex Casualty Care Unit (C5 Unit).

About Your Host:

Christine Harmon holds space for those looking to improve the quality of their lives through self-care. She is the owner and founder of Body Acumen, LLC., and brings 18 years experience in the health and wellness industry to her work. She educates people about their bodies and supports them as they discover how simple self-treatment techniques can empower them to live active and full lives.
Christine believes you:
1) Can take control of your own health
2) Can become pain-free without invasive procedures or pills
3) Deserve to look and feel great in your body every day.

Spicy Vegan Panera Creamy Tomato Soup

2020-12-12T20:19:00.002-08:00

No-Vodka Pasta meets Panera Bread Creamy Tomato Soup! This idea sprang from the previous soup post, which mentioned No-Vodka Pasta. The vodka sauce is such a hit, so making a delicious tomato soup was easy! My son took one bite and said “Wow! Is this from Panera?!” I should be a little sad because my boy is more excited about Panera than his mom’s cooking. However, to be honest, both of my hands immediately went up in the air as I beamed with victory!

How can you tell a food is healthy? One way is by the beautiful COLORS! Blueberries, sweet potatoes, kale (bright green after one minute of cooking!), red kidney beans! FLAVOR is another way to tell a food is healthy! We can detect the most nutritious foods in the world with our eyes and taste buds!

Naturally, spices add flavor. This soup contains tasty OREGANO, abundant in antioxidants! Loading your meals with extra spices immensely boosts healthiness! Feel free to add even more to this soup with marjoram and/or basil.

Look up and compare the ORAC value (antioxidant power) of some of your favorite foods and spices at superfoodly.com While you are at it, search a few animal foods to make clear the fact you pretty much only get antioxidants from plants.

Daily Dozen Checkmarks! 1) beans (white), 2) spices (red pepper, oregano), 3) other vegetables (tomatoes), 4) fruit (dates), 5) nuts (cashews), 6) greens (fresh basil)

Note: Panera Creamy Tomato Soup is NOT vegan (contains cream and milk).

Spicy Vegan Panera Creamy Tomato Soup

2 Tbsp minced garlic

1 tsp crushed red pepper

1 tsp oregano

2 cans crushed tomatoes

½ cup cashews

1 can white beans, drained

4 pitted dates

2 cups water

Fresh basil to garnish!

Fill blender with cashews, beans, dates, and water.
Heat a large pan to medium-high to cook garlic and spices, adding a little water at a time, as needed, for around 5 min. (Optionally: cook 1/2 c chopped onions with garlic and spices to add a tiny bit of something to chew in your soup)
Add tomatoes to pan and bring to a boil, then simmer for 20-30 min.
Blend cashew mixture well to form plant-based cream.
Stir in cream and when soup is heated through, garnish with basil, and enjoy!

Crushed red pepper give soup it’s spicy kick – if spice isn’t your thing, you can omit or decrease from recipe.