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November 28, 2024

Savor, Stroll, and Stay Thankful

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

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Family, Food, Fun, Health
November 19, 2024

Gobble Up These Thanksgiving Preparation Tips

Thanksgiving is a time for gratitude, gathering, and indulging in an amazing feast. However, hosting can sometimes feel more like a marathon than a ce

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Food
November 14, 2024

Mediterranean Feel-Good Soups for Fall

As we transition from fall into the holidays, staying mindful of our health goals can help us enjoy the season without feeling run down or overwhelmed

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Food, Health
November 7, 2024

Healthy Eating FAQs and Answers

Before I get into this week’s topic, I must first retract a statement that I made last week about Mr. Non-Compliant. I stand corrected, as he did NO

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Food, Health
October 31, 2024

Mr. Non-Compliant’s Birthday Fest

This week Mr. Non-Compliant (aka my dear hubby) celebrated a birthday. He flaunted his morning non-compliance by leaving the EMPTY cinnamon roll box o

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Family, Food, Fun, Health
October 24, 2024

Not a Vegetable Fan? Read This

It’s not just kids that wrinkle their nose at a plate of green stuff. Lots of fully-grown adults feel the same—inclined to hide their Brussels spr

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Food, Health
October 17, 2024

How Safe is Your Cinnamon?

I’m a huge cinnamon fan. I shake it in my coffee, smoothies, muffins, stewed apples, and of course, pumpkin pie. Years ago I mixed it with a little

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Food, Health
October 10, 2024

10 Simple Tips to Ease into Fall

Fall is officially here. I know this not only from the calendar and fewer hours of daylight, but by the temperature of my house when I wake up in the

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Food, Health
October 10, 2024

Cumin, Coriander, Fennel (CCF) Tea

To make a cup of CCF tea (Cumin, Coriander, and Fennel tea) using seeds, follow this simple recipe: Ingredients: 1/2 teaspoon cumin seeds 1/2 teaspoon

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Everything Else, Recipes
October 3, 2024

Goat Milk, Goat Cheese, and the Bliss of Goat Yoga

Goat cheese and goat milk offer several health benefits that make them appealing alternatives to cow’s milk and cheese, especially if cow milk doesn

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Food, Fun, Health

Healthy Diet = Brighter Brain

October 25, 2018
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Food, Health

The age-old question I hear is this, “What is the best diet for me?”

Although some people have food sensitivities or allergies, there is a way of eating that works well for brain health, cardiovascular health, diabetes prevention, and overall good health for a majority of the population.

The Mediterranean diet is the winner that keeps showing up in much of my research. This diet includes:

  • mostly plant-based food (legumes, nuts, seeds, vegetables, fruits, whole grains)     
  • eating poultry and wild-caught fish at least twice a week
  • eating primarily olive oil (extra-virgin, cold-pressed)
  • limited red meats and sugars

What makes it so effective? Some argue that it’s the olive oil; others the fact that it consists of high vegetable, low meat intake; perhaps it’s due to the reduction of processed foods and sugar.

I believe it’s a combination of all of the above.

At any rate, because this way of eating decreases inflammation, it helps protect the body from diseases related to chronic inflammation: obesity, type 2 diabetes, dementia (such as Alzheimer’s, Parkinson’s), heart disease, depression, and cancer.

People in the Mediterranean region seem happy and full of life. It’s important to note that it’s a combination of their lifestyle factors and their unprocessed diets that has promoted their longevity and low rates of disease for centuries.

According to the Harvard School of Public Health, “Together with regular physical activity and not smoking, our analyses suggests that over 80 percent of coronary heart disease, 70 percent of stroke, and 90 percent of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”

Wow, pretty impressive!

As we approach the holiday season, make a plan now that you can realistically follow so a resolution about “eating better,” “losing weight,” or “going to the gym,” doesn’t show up on your 2019 list.

If you’re not sure what that would look like, or how to begin, I’m here to help. Please do not wait until you’re feeling the misery of too many Christmas cookies. Send me an email today. Together, we can make this your brightest holiday season ever!

“Let your food be your medicine and let your medicine be your food.”–Hippocrates

Warm Up with a Frittata

October 18, 2018
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Food, Health

It’s that time of year when it actually feels good to turn on the oven. The warmth in the kitchen helps take the bite out of the chilly morning air.

In honor of the season, I’m sharing a delicious recipe for a frittata. It reminds me of quiche, only no crust.  

I love this recipe for many reasons:

*It’s full of protein and will keep your body fueled and energized for hours.
*It’s nutrient dense. This frittata packs a punch of good stuff that leads you toward good health. Remember, whatever you do moves you toward better—or not so good—health. There is no such thing as neutral.
*It is simple, quick, and delicious!

In fact, it is so good that I think I will serve it this weekend to my guests. This is also good reheated as leftovers for another day—for breakfast, snack, lunch, or even dinner.

Possible accompaniments: avocado (good fat), fresh berries (low in sugar and great antioxidants), or a green salad (perfect if this is for lunch or dinner).

Enjoy!

Fall Frittata

8 ounces organic uncured turkey bacon, diced
2 green onions, including much of the green, diced
1 bunch asparagus, chopped into similar size pieces
8 large eggs
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
¼ teaspoon paprika
1 avocado, sliced

Preheat oven to 350°. Cook the bacon over medium-high heat until lightly browned, about 2-3 minutes. Add onions and asparagus and cook another 2-3 minutes or until onions are translucent. Remove from heat. Whisk eggs in a bowl. Slowly add bacon mixture to eggs. Season with salt and pepper. Pour egg mixture into a prepared pie pan that has been lightly oiled with coconut oil. Bake for 25-35 minutes until browned and cooked through. Let cool on a wire rack for about 15 minutes before serving. Sprinkle with paprika and garnish with avocado slices. Makes 4 servings.

You may substitute another vegetable if you can’t find fresh asparagus. Consider broccoli, spinach, mushrooms, or whatever looks good in the produce department.   

“Notice how the trees do not cling to their leaves. Fall is about releasing the old to make way for the new.”

Fall Frittata

October 18, 2018
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Breakfast, Recipes

8 ounces organic uncured turkey bacon, diced (I like Applegate brand)     
2 green onions, including much of the green, diced
1 bunch asparagus, chopped into similar size pieces
8 large eggs
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
¼ teaspoon paprika
1 avocado, sliced

Preheat oven to 350°. Cook the bacon over medium-high heat until lightly browned, about 2-3 minutes. Add onions and asparagus and cook another 2-3 minutes or until onions are translucent. Remove from heat. Whisk eggs in a bowl. Slowly add bacon mixture to eggs. Season with salt and pepper. Pour egg mixture into a prepared pie pan that has been lightly oiled with coconut oil. Bake for 25-35 minutes until browned and cooked through. Let cool on a wire rack for about 15 minutes before serving. Sprinkle with paprika and garnish with avocado slices. Makes 4 servings.

You may substitute another vegetable if you can’t find fresh asparagus. Consider broccoli, spinach, mushrooms, or whatever looks good in the produce department.

Embracing the Uncomfortable

October 11, 2018
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Health, Personal Development

Today’s topic hit me like a brick when I was doing just that–embracing the uncomfortable.

Why would anyone do such a crazy thing? It hardly makes sense.

Or does it?

Our nature as human beings is to try to better ourselves in some way. Perhaps we’d like a better job, better relationships, better living conditions, better health.

Getting better at ANYTHING doesn’t happen unless we take some type of action. Sitting quietly and wishing it so is not effective.

Hence, embracing the uncomfortable.

In order for personal growth to occur, we must push past our comfort level and take on new challenges.

Pushing through the fear in one arena of life helps propel us in others. We gain the confidence that we are capable of doing something we’ve never done before.

For instance, consider those athletes who have been training months for a marathon and finally get past the finish line on race day. I’d bet that the experience was rather uncomfortable—miles of training, eating right, saying “no” to some fun in order to get proper rest, overcoming injuries, dealing with unfavorable weather conditions.

Yet, they did it. Knowing they accomplished such a feat brings about an inner strength that did not exist prior.

The good news is that you don’t need to run a marathon to experience similar results. Do something that challenges or scares you, just a little. Then go do something else that challenges or scares you. Keep repeating the process. It’s a good habit to develop.

Getting comfortable in your day-to-day life may lead to complacency. Yawn.

Today I took a class at the gym that I’d never done before. It challenged me. It pushed me to a place of uncomfortable. And I’m still here to talk about it.

Try a new class, take those piano lessons you’ve always talked about, cook a vegetable you’ve never tried, search for the job you’ll really love, read a book of a different genre.

It’s good to mix things up.

What would you like to do or change, that feels a bit out of your reach? If you’re stuck, I’m here to help you figure it out.

“We cannot become what we want to be by remaining what we are.”–Max DePree

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