I can’t remember ever being taught anything about relationships in school. The only way we learned to relate was watching how our parents related to their family, friends and us. It was pretty clear that the schools didn’t offer classes in relationships for them either.

When your relationships work your life is so much more in a state of flow. It feels like going downstream in a lazy river. The river of life, the river of love.

Through my years of working with people on their relationships, I have created a simple and yet remarkable tool that I call The Ladder of Communication. When you utilize this ladder in your daily life, you have a reliable tool that will transform your relationships…with friends, family, co-workers, bosses, children and of course significant others.

So this valentine’s day…make sure that love is more than a feeling in your heart, that it is a decision, a choice an inspired action. It may take practice, but once you are in the flow… nothing can stop you!

Below is the Ladder of Communication. Start reading at the bottom and work your way up…the higher you can be on the ladder, the more joyful your relationships will be. There is more explanation under the ladder.

Pure Spirit and Love: I see the goodness of you …and hold in in my heart.

Understanding: I can understand how that would make you so sad and scared too.

Validation: I see that you don’t like when I am late.

Mirroring: What I hear you saying is that when I yell you get scared.

Listening: I am listening with an open heart.

Lecturing: You know better than to do that!!

Arguing: I would rather be right than be happy.

Judging: You are irresponsible and lazy!

Attacking: Just shut up you stupid woman! You can’t do anything right!!

Blaming: I wouldn’t drink if it weren’t for your spending habits!

Contempt: I despise you!

Withdrawing: I despise you so much—I refuse to even acknowledge you.

Working the Ladder

•The bottom of the ladder represents our lowest self: the part of us that threatens, shouts, accuses, blames. This is the animal part of our brain or our reactive brain. Animals react all day long. They are simply stimulus-response creatures—no creative thinking, no thoughts about the future.

•The upper rungs of the ladder represent our highest self. This is our proactive self—the self that is “in charge.” This is the self that differentiates us from all other animals. This is the place where we interact with people soul to soul. Martin Buber referred to this as an “I-thou” relationship.

•It is the upper rungs of the ladder where we listen to others with our whole heart, where we hear not just the words but the meaning behind the words. This creates a sense of peace and safety in our relationships.

•In studying people who struggle with relationships it has become obvious to me that they are stuck on the lower rungs of the ladder. They fall into the same stimulus-response habit that is common in the animal kingdom. Rather than creating the relationship they want, they are constantly in a reactive state.

•It is important to note that we are not sent up and down the ladder because of someone else’s behavior. We can choose how we react in any given circumstance. We can be “creators” rather than “reactors”. Our relationships will improve as we become more conscious of our responses.

•In visualizing the ladder and putting it into practice in our daily lives, we can watch as our relationships become magical!

Enjoy your time at the top of the ladder and have a wonderful Valentine’s Day!

Brenda Strausz is a holistic therapist and coach in the Metro Detroit Area. She specializes in stress reduction and women’s empowerment. She combines conventional therapy with alternative modalities to help you live with more ease, joy and freedom. She can be reached at DearBrenn@aol.com or through her website at www.BrendaStrausz.com or her facebook page Open to Joy.

Also, please check out A Call to Wholeness, a women’s conference on March 24th where Brenda will be the keynote speaker! You can register and get all the information here.

Last week, I got stuck driving in the iciest roads I’ve ever seen. I was going 15 mph and being extra careful on the freeway and still slipping and sliding everywhere. Terrible road conditions with the added fact that it was nighttime put me in a state of panic. One of my biggest fears is getting into a bad car accident. Add to that I had just seen a movie where the premise was that a couple got into a car accident because of snowy roads and she lost her memory…. eeek.

Then the next day, I was all set for the cake decorating class I had been taking. It was the last night of class where we had to bring an iced cake ready to decorate. I had spent hours making sure my cake looked perfect, including icing it twice so it was beautiful and white and not showing any tasty red velvet crumbs. Fast forward to 15 minutes before class while waiting for my friend to pick me up… the cake carrier slides off a chair sending the cake upside down and ripping all that beautiful frosting off. Cue more panic. My friend convinced me to go to the class where all my icing bags broke and our frosting was a complete mess. Blah, at least I tried I suppose!

These disasters along with other stress led to a couple of days of not feeling so great off and on. Today it seems a full blown cold is on its way. Perhaps I did pick up a bug somewhere along the weekend, but feeling stressed and anxious is probably what hurt my immune system the most. No matter how great you eat, how much you work out and how careful you are with not touching germy items, I know that stress can break down your immune system and not give you the tools you need to fight off infections and illnesses.

So for right now I am resting, drinking a lot of liquids and doctoring myself up and hoping I feel better tomorrow and realizing I need to stay happy and stress-free. While this is definitely impossible to avoid all the time because accidents happen, things will cause me to become anxious, but I need to take a deep breath. I need to continue to do yoga and perhaps pump up my practice because I know it helps me stress less. I need to take a breath and try to laugh instead of cry when something totally annoying happens like dropping my cake.

What about you? Do you believe stress causes illness? How do you stay stress free?

To read more from Lauren (including a review of “The Vow” before it has been released… this was the movie I mentioned above), check out Lauren’s Thoughts.

Tomorrow, February 4, 7:00 am

Royal Oak Farmers Market, 316 E 11 Mile Rd, Royal Oak, MI

FREE

Farmers and specialty food vendors will be at the market every Saturday.

Where Royal Oak Farmers Market 316 E 11 Mile Rd, Royal Oak, MI 48067

Next on

February 4, 2012

More dates

February 11, 2012

February 18, 2012

February 25, 2012

March 3, 2012

March 10, 2012

Time 7:00 am–1:00 pm

Who to bring Everyone

Phone 248-246-3276

Snow Daze – 4th Annual

Tomorrow, February 4, 12:00 am

Rochester Mills Beer Company, 400 Water St, Rochester, MI

$5 donation

Come join us for some Adult Fun in the Snow (that is if it doesn’t all melt away by then!) Unlike the Fire and Ice Festival, we plan to host our Annual Snow Daze Charity Softball Game whether there is snow or not! This event has been growing over the years from a somewhat cult-like following. Hanging out in the potentially cold and snowy weather while playing or watching softball games isn’t for everyone… But we think it is LOTS of fun and we enjoy getting a little crazy every once in a while! Our charity this year is the Animal Care Network and we are asking for a $5 donation to get into Snow Daze, or you can bring some pet care / pet food items from the “Donation Wish List” posted below. Snow Daze will feature several softball games, based on how many players we have interested. There will be $2 beers, fire pits, some shot specials, as well as some food for sale. The event takes place from Noon-4pm on February 4th. Everyone should do a little snow dance…this will be a lot more fun with a blanket of the white stuff on the ground! Hope to see everyone there!!

*$2pints Outdoors ONLY

$5.00 Donation Cover Benefits Michigan Animal Adoption Network / Animal Care Network

Most Needed Items for the Cause:

Dog food unopened 18-40 lb bags

Cat food unopened 5-30 lb bags

Canned dog food

Canned cat food

Bowls – medium and large, stainless steel

Buckle collars (18, 20, 22, 24 inch sizes)

Bonus: Special Guest Appearance by local beer celebrity Pamela Canderson – bring your camera!

Where Rochester Mills Beer Company 400 Water St, Rochester, MI 48307

Next on

February 4, 2012

Time 12:00 am–4:00 pm

Who to bring Everyone

Website http://­www.­roche­stermillsbeerco.­com

Phone 248-650-5080

Price $5 donation

Glamour Mini-Sessions Just in Time for Valentine’s Day

Tomorrow, February 4, 10:00 am

302 W University Dr, Rochester, MI

$20.00

Glamour Mini-Sessions will be offered every 15 minutes on Saturday beginning at 10am. Beth Szulborski from Mary Kay will be on hand to do makeovers before your session.

The cost is only $20 per session and is waived if you spend more than $75 on photographic items, including glossy, lustre and metallic prints, accordian books and other print items. Custom framing is a great convenience.

Gift certificates are available.

Call 586 781-8689 to book your spot before they fill up.

Questions regarding the shoot? Call 248 652-0877.

Where 302 W University Dr, Rochester, MI 48307 (Independent Expressions Photography and Design Studio)

Next on

February 4, 2012

Time 10:00 am–1:00 pm

Who to bring College Students, Moms, Singles

Website http://­www.­indepe­ndentexpre­ssions.­com

Phone 248 652-0877

Price $20.00

35th Annual Pancake Walk at Stony Creek

Sunday, February 5, All day

Stony Creek Metropark, 4300 Main Park Dr, Shelby Township, MI

$3 per child/$5 per adult

Stony Creek Metropark holds its 35th Annual Pancake Walk. Join a park interpreter for a walk along the winter trails, and then warm up with a pancake breakfast.

Cost is $3 per child or $5 per adult. Call 586-781-9113 for details and times.

Where Stony Creek Metropark 4300 Main Park Dr, Shelby Township, MI 48316

Next on

February 5, 2012

Time

Price $3 per child/$5 per adult

Bowl for Jobs

Today, February 3, 7:00 pm

Drakeshire Foods & Lounge, 35000 Grand River Ave, Farmington, MI

$20

Goodwill Industries of Greater Detroit and 89X invite Metro Detroiters to “Bowl for Jobs” tonight.

Participants will receive bowling, shoe rental, pizza and soft drinks included in the $20 price.

Please bring clothing items or consider giving a monetary donation to further support the fight against local unemployment.

You can purchase tickets at the door or by email.

Where Drakeshire Foods & Lounge 35000 Grand River Ave, Farmington, MI 48335

Next on

February 3, 2012

Time 7:00 pm–10:00 pm

Who to bring Everyone

Price $20

Knit Michigan Fundraising Event

Tomorrow, February 4, 10:00 am

Academy of The Sacred Heart, 1250 Kensington Rd, Bloomfield Hills, MI

$10, $15 for early birds

Knit Michigan, a non-profit organization that raises funds for cancer patients and their families as well as donates comfort items to cancer patients, is holding a fundraiser today at the Academy of the Sacred Heart. There will be a learning area with demonstrations, a silent auction, shopping in the market, giveaways and more.

The event will benefit five Michigan cancer charities.

Where Academy of The Sacred Heart 1250 Kensington Rd, Bloomfield Hills, MI 48304

Next on

February 4, 2012

Time 10:00 am–4:00 pm

Who to bring Everyone

Website http://­www.­knitmi­chigan.­org

Email haveyoua­nywoolmi@­yahoo.­com

Price $10, $15 for early birds

But yoga isn’t about competition and I love that. As competitive as I can be (you should see my boyfriend and I play Hanging With Friends… yikes!), I love that yoga isn’t about competition. It is all about you and your health. I love that when doing yoga you can close your eyes as you flow through the moves. This allows me to tune out how flexible my friend is, what the person in front of me is doing, or whatever distractions can come. I can listen to my body, adjust a pose if it is killing my knees and give myself a pep talk as I push through any difficult poses.

I love that I can go into yoga and forget my worries and stress that accumulates over days, weeks and months. I can start to deep breathe and melt into the different poses. I can push myself to become more flexible and stronger. I get to spend time with one of my best friends. I must say I am getting more hooked each time I go! I find myself wanting to go more and more and feel my balance getting better and my mind growing stronger.

Do you love yoga? Tell me what you love about it or even vent what you hate about it!

To read more from Lauren, check out Lauren’s Thoughts.

There must be a reason for these projects to be started and never finished, a reason for all this inspiration to be squashed down before it is completely expressed. The answer I found to be quite simple, and I found it in a book I read over the weekend which readily became the July Book O’ Month: The War of Art by Steven Pressfield. Pressfield eloquently and candidly reports that the procrastination, distraction, excuses and disassociation come from RESISTANCE.

As artists, we are constantly being hit by bombs of resistance set out to destroy our creative powers. If we give in to the resistance we are never able to deliver the artistic message we have to the world. To spend time struggling with resistance depletes our energy taking away from the divine force of creativity within. The only way to overcome resistance is to move through it.

One of the best messages I received from The War of Art was that we must show up for our art. Everyday we must commit to be there for our art. Even if 4 hours of writing is spent on something that we throw in the trash or sewing an outfit that we unstitch and re-create, we are showing up for a committed amount of time and doing the work. This is how we move through resistance, by showing up no matter what and giving it everything we have got. Showing up for our committed amount of time in sadness, sickness, pleasure, pain, happiness, fear, excitement, doubt or anger. Showing up if you win the lottery or not. Showing up when you are a mom, a daughter, a father, a son, a friend, a wife, or a husband. Showing up no matter what for the sake of your art.

Our art, or expression of self, is the work we were sent here to do. Whether it is volunteering, painting, playing guitar, or entrepreneurship, we are here to express ourselves in a divine way that contributes to mankind. This can be on a large scale or small scale, but there is no gift too small that is shared generously. Commit today to show up for your expression of self and generously share it with the world.

Courtesy of Dare To Be You.

You may also like:

Discover Yourself Through Creativity

Creative Questions to Get What You Want out of Life

We are All Art and Artists

© Copyright 2011  Allison Stuart Kaplan  www.Askinyourface.com LLC

Coconut oil itself is a very healthy fat and is becoming more mainstream as part of a healthy diet. Coconut oil is great for cooking and baking, as well as for its ability to help with thyroid, hormonal, and weight issues. Coconut oil is also known for its lauric acid content and its immune enhancing properties. Lauric acid has been shown in various scientific studies to contain bacterial and anti-viral properties. A form of lauric acid is found naturally in human milk and helps to keep infants from being infected by viruses and bacteria. My favorite coconut oil actually has the highest lauric acid I have found on the market – read more info here!

Coconut oil is different then most fats in that it is made up of mostly medium chain fatty acids (MCFAs). MCFA’s are quite stable and are not prone to oxidation making coconut oil a great oil to cook with because it can withstand heat and also it does not need refrigeration. MCFA’s are also digested and utilized differently then other fats in the body. They are used immediately to make energy in the body and are great for weight loss! Yes, I did say weight loss. For more information please refer to Eat Fat, Lose Fat, by Dr. Mary Enig and Sally Fallon, President of The Weston A. Price Foundation.

Ideas for implementation of coconut oil in your diet:

• Use as replacement for all processed oils (soy, corn, canola, etc.), shortening, margarine, etc.
• Use for baking of cookies, cakes, muffins and brownies!
• Use in light frying of foods or to sauté vegetables, eggs, etc.
• Use on popcorn along with some Celtic sea salt for a great snack!
• Spread on bread (try ½ butter and ½ coconut oil mixed together).
• Take supplementally – 1-2 Tbsp in warm water before meals, especially great for weight loss or anti-candida effects.

Try these delicious Coconut Green Beans excerpted from The Guide to Healthy Eating by David Brownstein, M.D. and Sheryl Shenefelt, C.N.

Coconut Green Beans

1 tablespoon coconut oil

½ cup onion, chopped

2 tablespoons water

2 cloves garlic, minced

1 pound green beans, ends removed

1½ cups tomato, diced

¾ cup coconut milk

½ teaspoon sea salt

Servings: 4-6 Prep: 10 minutes Cook: 20 minutes

Sauté onion in coconut oil for 3-5 minutes over medium-high heat. Add water, garlic, and green beans. Stir fry for 8-10 minutes until desired texture. Add tomatoes, coconut milk, and sea salt and heat through.

Find more resources and healthy eating tips in The Guide to Healthy Eating, co-authored with Dr. David Brownstein, MD. For more on Coconut Oil click here.

Courtesy of A Place to Be.

As a neighbor and friend, I couldn’t believe (nor did I want to believe) that someone I knew could be capable of such an awful crime. Yet, as the director of a domestic violence program, how could I ignore the statistic that in nearly one-third of all female homicides, the killer is an intimate partner. Time and time again, we have all read the stories where next door neighbors and coworkers tell the media how “Mr. X was one of the nicest guys ever, friendly and helpful.” Everyone is shocked that such violence could happen right next door.

While we contemplate if he did it, we need to remind ourselves that statistically we do know a batterer. When one in four women experience domestic violence – we have batterers in our lives. They are our family members, friends, coworkers, neighbors, spiritual leaders, teachers, business owners, bankers, attorneys, police officers. He is the fun guy on the bowling league, the quiet guy at the grocery store. Besides working hard to control his intimate partner, his other job is to keep the rest of us out of “his personal business.”

But when we know about the abuse, we can’t remain silent. When we hear the violence, when we see the fear, when we see the physical injuries, when we notice the isolation; we must act. We must support her efforts to be safe and we must stand firm on a “no tolerance for abuse stance” with the abuser.

Ending intimate partner violence is the responsibility of all. And a first good step is to drag the conversation out from behind closed doors and into the light. If my friends’ murder remains unsolved and if Ms. Bashara’s murderer remains unknown, the least we can do is use their tragedies to talk about the horrific violence that occurs behind closed doors on streets throughout our community.

By Beth Morrison, HAVEN CEO, Courtesy of HAVEN.

What is Rolfing?

Rolfing is a form of deep tissue massage named after Dr. Ida P. Rolf, an American biochemist who referred to her work as “structural integration.” Dr. Rolf designed the system as a way to deeply manipulate and reorganize connective tissue and fascia. Her aim was to relieve patterns of physical misalignment through a series of sessions, each focusing on a different part of the body, using deep pressure and breath work. The ultimate goal along with resetting alignment patterns in the body, is to improve movement and posture, reduce stress and create an overall sense of wellbeing.

What conditions are best treated with Rolfing?

People seek Rolfing as a way to ease pain and chronic stress as well as to improve performance in their professional and daily activities. Because chronic stress often leads to tension in the upper back, neck and shoulders, Rolfing can help the body break these patterns that contribute to chronic discomfort. Athletes may also benefit from Rolfing’s ability to promote muscular efficiency.

Studies have shown that those with neurological impairments such as carpal tunnel syndrome, piriformis syndrome and pronator syndrome can benefit from this structural realignment. Rolfing may be able to relax tissues contributing to jaw pain in a condition known as temporomandibular joint disorder, or TMJD. Asthmatics may also consider Rolfing as a means to break up restrictive patterns in nerves and muscles in the chest that limit full chest expansion. Rolfing can often effectively address structural problems that contribute to low back pain. It can be a beneficial treatment for posture problems, with studies showing effectiveness in the treatment of lordosis or curvature of the spine.

What should one expect on a visit to a practitioner of Rolfing?

A client should wear comfortable clothing that does not restrict movement. Plan to spend at least an hour each session – many practitioners request two hours. The most commonly known system of Rolfing is called the “Ten Series,” which is broken up into three different steps. The first three sessions, typically referred to as “sleeve” sessions, are focused on loosening and rebalancing surface layers of connective tissue. Breathing techniques are suggested to enhance the quality of breath during the session.

Bodywork is typically first done on arms, chest and the abdominal wall, specifically focusing on the diaphragm. It then includes the back and neck as well as moving downward toward the upper legs and buttocks. The second and third sessions finish out the legs and focus on how the body – in context with the head, shoulders and hips – relates to itself in space. The next four, known as the “core” sessions, focus on the body from the head down to the pelvis and the deep tissue of the legs. The last three sessions are termed “integration” as the goal is to achieve balance, movement and coordination within the entire network of the body. Sessions are typically scheduled weekly, but can vary depending on the client and therapeutic goals. Often there is a short discussion following the treatment to determine outcomes and suggest a home program.

Are there any side effects or conditions where Rolfing should be avoided?

Soreness may be a side effect as well as mild pain during treatment. Pain is usually minor, and heat, ice and over-the-counter analgesics may be of short-term benefit. Hydration, before and after treatment, is recommended. It is also of extreme importance to let the practitioner know of any medical conditions you may have. Consult your physician first if you have a connective tissue disorder (such as lupus or scleroderma), are pregnant, or have a psychological disorder. Rolfing may not be recommended in these circumstances.

Extreme caution should be observed for those with cancer. The connective tissue is the protective barrier to the organs beneath it and Rolfing, being deep tissue work, may theoretically affect these tissues leading to a potential advancement of malignant cells. Also, anyone with an embolus or thrombus (blood clots) should not have deep tissue work as it may dislodge the clot. Individuals with high blood pressure, on blood thinners or with a know heart condition should consult with their medical team before undergoing Rolfing, or having any form of deep tissue work. Obviously, those with acute illnesses, infections or injuries should be cleared by a physician prior to having body work performed.

Is there a governing body that oversees or credentials practitioners in Rolfing?

The Rolf Institute of Structural Integration in Boulder, Colorado, is the governing body that certifies Rolfing practitioners in the United States. There are five other international institutes. A course of study up to a year and a half, or 600 to 700 hours (depending on prior certifications and education) is required to become certified in the Rolfing technique. One can then move on to advanced Rolfing, and receive certification in that as well. Trained Rolfers may designate themselves as a CR or CAR (Certified Rolfer or Certified Advanced Rolfer).

How does one get in touch with a practitioner of Rolfing?

The websites www.Rolf.org in the U.S. or www.Rolfing.org in Europe can provide the public with a list of certified practitioners in their respective areas.

Are there other therapies that might work well in conjunction with Rolfing?

When receiving a series of Rolfing sessions, it is generally not recommended to have other bodywork (including chiropractic and massage), so that one knows which specific intervention is actually beneficial. However, breathing exercises, relaxation techniques and energy work can certainly be done in conjunction with Rolfing. The Rolf Institute of Structural Integration promotes Rolfing in conjunction with yoga, Pilates and other low-impact exercises.

What is Dr. Weil’s opinion of Rolfing?

Dr. Weil suggests a thorough medical checkup to make sure that your general health is good and that no undiagnosed problem is responsible for any chronic pain or discomfort. When dealing with posture issues and curvature of the spine, it is important to be sure that the cause is not a serious, underlying medical issue. Once this is addressed and there are found to be no contraindications, then he recommends Rolfing as an effective, low-risk way to address chronic pain.

Courtesy of Dr. Weil.

Here is a list of Rolfers in Michigan:

Austin, Leland

516 Miner Street

Ann Arbor, MI 48103

Certified Advanced Rolfer

Status: Active

Phone: (734) 327-1066

Belanger, Jeff

513 Snyder Avenue

Ann Arbor, MI 48103

Certified Advanced Rolfer

Status: Active

Phone: (734) 657-3210

Huntsbarger, Carol

326 S. Macomb St.

Manchester, MI 48158

Certified Rolfer

Status: Active

Phone: 734-428-9201

King, Neil G.

141 Hampton Circle

Rochester Hills, MI 48307

Certified Advanced Rolfer

Status: Active

Phone: (248) 853-7555

Kraimer, Kima Margareta

Traverse City, MI 49684

Certified Advanced Rolfer

Rolf Movement Practitioner

Status: Limited

Phone: (231) 946-3632

Oren, Matthew

104 Wildwood Circle

Tecumseh, MI 49286

Certified Advanced Rolfer

Status: Active

Phone: (517) 423-4040

Oren, Matthew

Battle Creek, MI

Certified Advanced Rolfer

Status: Active

Phone: (517) 423-4040

Oren, Matthew

Ann Arbor, MI

Certified Advanced Rolfer

Status: Active

Phone: (517) 423-4040

Reilly Butki, Shiloh

Studio 4 Bodywork 1010 Bowers Street

Birmingham, MI 48009

Certified Rolfer

Status: Active

Phone: (313) 310-4420

Stocker, Richard

11710 Davisburg Rd

Davisburg , MI 48350

Certified Rolfer

Status: Limited

Phone: (248) 229-4644

Strauch, Kathleen L.

25901 W. 10 Mile Road, Suite 108

Southfield, MI 48033

Certified Advanced Rolfer

Rolf Movement Practitioner

Status: Active

Phone: (248) 625-6677 (Downing)

Strauch, Kathleen L.

Creative Wellness 2045 Abbott Road

East Lansing, MI 48823

Certified Advanced Rolfer

Rolf Movement Practitioner

Status: Active

Phone: (248) 625-6677 (Downing)

Strauch, Kathleen L.

The Downing Clinic 5715 Bella Rosa Blvd, Suite 100

Clarkston, MI 48348

Certified Advanced Rolfer

Rolf Movement Practitioner

Status: Active

Phone: (248) 625-6677 (Downing)

Terry, Cori

107 W. Michigan Avenue, Suite 803

Kalamazoo, MI 49007

Certified Advanced Rolfer

Rolf Movement Practitioner

Status: Active

Phone: (269) 373-8808

Tillen, Kim

532 E. Huron

Milford, MI 48381

Certified Advanced Rolfer

Status: Active

Phone: (248) 685-0405

Zimkowski, Anthony M.

PO Box 149

Lambertville, MI 48144

Certified Advanced Rolfer

Status: Active

Phone: (734) 856-6806

It’s worth keeping a few soup essentials on hand in the chilly months: good-quality broth (my favorite is Pacific’s organic free-range chicken), onions, garlic, dried spices, maybe a few root vegetables like carrots and turnips. All of those make great backdrops for heartier elements like beans, lentils, whole grains, and meats. Stirring in some cream and cheese at the last minute is another simple way to transform a thin broth into a thick, rich soup.

For this batch, I opted to roast a few of the veggies and sautée the rest to create a variety of textures in the finished soup. You can go the roasting route, too, or you can stir in the potatoes and Brussels sprouts with the lentils and let them simmer to tenderness.

Lentil & Mushroom Soup with Roasted Potatoes

Makes 6 ample servings.

1 baking potato (Idaho), cut into 1″ cubes

About 10 Brussels sprouts, halved

2 small onions OR 1 medium yellow onion, chopped

8 oz. mushrooms, sliced

3 cloves garlic, chopped or slivered

4 cups/32 oz. chicken OR vegetable broth (if you go with chicken, opt for free-range)

1 T. dried Italian seasoning OR a total of 1 T. of rosemary, thyme, oregano, basil, and sage

1/2 cup brown lentils

1 carrot, diced

Preheat oven to 350F and line 2 baking sheets with parchment paper. Put the cubed potato in a large bowl, drizzle in a little extra-virgin olive oil, shake on a little salt and pepper, and toss well with your hands. Spread out onto one of the baking sheets. Put the Brussels sprouts in the bowl and repeat the same process (oil, salt, pepper, toss). Place cut side down on the other sheet.*

Roast for 20 minutes, then pull out the sprouts. Let the potatoes bake for another 15 minutes or until they’re golden brown and very dry to the touch. (That crispy dryness means they won’t get soggy in the soup!)*

While your veggies are roasting, make the soup. Begin by sautéeing onions in a dab of ghee/butter or a drizzle of extra-virgin olive oil over medium heat for 5 minutes or until soft and translucent. Add mushrooms, reduce heat to medium-low, and continue to sautée for another 5 minutes or until mushrooms are shrunken and soft. Stir in garlic and continue to cook for another 3 minutes.

Pour in broth. Stir in spices, lentils, and carrot. Simmer over medium-low heat (reduce to low if the soup is bubble-boiling rather than ripple-simmering) for 20 minutes or until lentils have reached desired tenderness. By now, the potatoes should be done, so go ahead and stir in the roasted Brussels sprouts and potatoes. Season with a pinch or two of salt — taste as you go! — and serve. Leftover soup can be refrigerated for up to a week.

Note that soup will thicken upon standing. I like not-so-brothy soup, but if you’d rather have more broth, pour a little fresh broth into your next-day soup and mix well before reheating. Serve with grated or shaved Parmesan if you like.

Enjoy!

* If you’d rather skip the roasting, proceed directly to making the soup. When you add the lentils, set your timer for 10 minutes. Add the halved sprouts and the cubed potatoes at that point and simmer everything for a final 10 minutes.

Courtesy of The Cultured Cook.

Is it a swan or a squirrel? Tease your brain!

Cancer is one of the scariest words in our dictionary. It can strike with no warning and it affects people of every gender, race, age, height and weight. Marathon runners and couch potatoes get cancer. Vegans and junk food lovers get cancer. It may seem impossible to stop. You can turn the odds in your favor though and that is what this month on ASKinyourface.com is all about: being your best self and learning about cancer prevention. How can you use your brain to prevent cancer? Keep it strong and learn warning signs.

Puzzles, brain teasers, word games, Sudoku, crosswords and much more are great ways to keep your brain healthy and strong. When you were a student (or if you are one now), you used your brain almost constantly to study, socialize, do homework and learn. As you enter the working world, you still use your brain to problem solve. Think of it like the muscles in your body. You need to keep using these muscles and exercising or you will get weak. The same goes with your brain. If you don’t keep challenging it, your brain muscles could grow weak and susceptible to diseases of the mind.

Use technology to your advantage. With iPhones, iPods, iPads and other smart devices, there are thousands of Apps you can download to work out your brain.

Some of my favorites are:

1. 7 Little Words
2. Words With Friends
3. Hanging With Friends
4. Sudoku
5. Slice It!
6. Unblock Me
7. Sextuple Word

If you have some kind of smart device, simply search “brain teasers” or “puzzles” in the App store and discover all the free Apps that are out there to work your brain!

Another way to keep your brain healthy is to understand warning signs to be aware of. Don’t brush off weird feelings or when you don’t quite feel right. Severe headaches, re-occuring headaches, problems with eyesight, numbness or any type of unusual pain could be a way your body is trying to tell you something serious is wrong. Use your brain: see a doctor!

Finally, keep control of your health. Eat a healthy diet and exercise regularly. Some foods that are great for your brain health are: blueberries, fish, nuts, seeds, avocados, whole grains, beans, pomegranate juice, tea and dark chocolate. If you’re picky with your food and still want the nutrients, take an Omega-3 with your daily vitamins.

To read more from Lauren, please visit Lauren’s Thoughts.