4 ounces walnuts
1/4 teaspoon agave
pinch sea salt
2 ounces grapes, halved
1 stalk celery, sliced
1 ounce red onion, thinly sliced
2 ounces cucumber, sliced
1/2 cup strawberries, sliced
1/2 cup blueberries
1 ounce cranberries
1 teaspoon mint, minced
2 teaspoons pomegranate juice
2 teaspoons lemon juice
1. Toss the walnuts with the agave and sea salt. Toast in a 350 oven until browned. Remove from the oven.
2. Process all the rest of the salad items in a large bowl.
3. Toss dressing ingredients and pour over salad.
Spring is the time for all those cleansing veggies.
After a long winter of heavy warming foods our bodies welcome the spring vegetables and their ability to lighten us up for the hot summer months to come.
One of my favorite vegetables is Asparagus.
This spring power-house is not only full of folic acid but is a super digestive support food.
Folic acid is one of the B vitamins that helps the body produce and maintain new cells. In particular, red blood cell formation is dependent on adequate levels of this vitamin. It may also help cells resist changes in their DNA associated with the development of cancer. Folic acid plays a very important role in pregnancy by significantly reducing the incidence of birth defects known as neural tube defects (malformations of the spine and brain).
Asparagus is also high in fiber and protein. Fiber helps everything move on through the system at a healthy rate.
Asparagus also contains significant amounts of the nutrient inulin, which is referred to as a “prebiotic.” Inulin bypasses the first segments of digestion and arrives at the large intestine undigested. Because of this, it is an ideal food source for certain kinds of “good” bacteria in our intestines that are associated with better nutrient absorption.
So go out and grab a bunch while it is fresh and in season.
Two of my favorite ways to cook it is:
Roasted with olive oil, garlic and herbs on a pizza pan in a 400 degree oven until brown or
Sauteed in a pan with garlic and when browned add some balsamic...yum and so quick.
I must admit I will easily polish off a bunch on the way home from the store!
Don't forget to make it organic and local if you can!
I read a ton of marketing material and blogs on self-improvement, mind-set and the power of positive intentions.
Some is to motivate me and some to help me be a better coach to my clients.
I have always been baffled as to why, when the solution is right in front of us, do we not take the bull by the horns and forge ahead.
Now I am a very logical person and sometimes grapple with other people's unhappiness and their unwillingness to make the change that will bring them into happiness.
I mean really. If you hate how much you weigh - well change your diet and exercise. Your boyfriend or husband a creep. Step away from the jerk.
Friend too needy and sucking the energy out of you? Tell the friend to knock it off or put some distance between the two of you.
But what if the fear is not the simple act of making the change but that the change might be worse or we may fail or we may make the same mistake again.
The bad that we know is for many people better than the thing we do not but can imagine.
I am hired to educate and to hold accountable my clients. At times I have been too nice and just let it slide but when I question their unwillingness to change they realize great strides.
They all get stuck, they all bristle at my insistence, they all want to stay in their comfy familiar situation. I get it.
I love the job of pushing people on. It suits me.
Change is not always easy, sometimes not perfect but always, movement is positive. Staying stuck in your unhappiness is easy, really!
I recently read an article in National Geographic that broke down our lives by task - sleeping, working, using the restroom, sitting in traffic and when it got down to it, we have only 20% of our lives to live.
What are you waiting for?
Each of us is a science experiment. We are all unique and are affected in different ways by all the things that we eat and do. Some people can eat junk food and it never seems to affect them. Some never exercise but they appear to be in good shape. For most of us, what we eat matters. When we really start to pay attention we realize that the connection between what we eat and how we feel, look, and think is huge. Do you feel groggy and lazy after lunch? Do you snap or feel irritable with your coworkers or family when you haven’t eaten in a while?
Food changes your mood.
Look at caffeine and alcohol. They are the ultimate mood changers. The typical person eats a diet that is high in sugar and processed food and that leaves them in a bad mood. Julia Ross, author of The Mood Cure states that “junk moods come from junk foods”. All those foods that are so easily accessible – french fries, chips, candy bars and ice cream are loaded with salt and sugar and preservatives. Some can make you feel high for a while, but then you drop like a brick as your blood sugar plummets. Ever notice how you crave different foods at different times? When we are down, we sooth ourselves with a bowl of chicken soup – comfort food. We crave protein when we are looking to be focused. We crave food that enhances romance, like spicy food, avocados, chocolate, and chilies when we are on a date.
Neurotransmitters are the chemical messengers that relay thoughts and actions to the brain. Serotonin can make us feel relaxed. Dopamine makes us feel stimulated. When we eat, food breaks down in our digestive track and creates changes in our system that send messages to our brain via these neurotransmitters. Pasta releases serotonin and thus we feel relaxed after a spaghetti dinner. Eat too much pasta and chances are you will be dozing on the couch. Eating protein releases dopamine and nor-epinephrine in the brain and helps us to be alert. Too much protein and we get short tempered and irritable.
When you eat fruits, starchy vegetables, and whole grains throughout the day, you keep your body fueled and your blood sugar level on an even keel. You also are getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
So if you're wondering just how food affects you, keep a food journal for a week or two. Write down what you eat, how you feel, your stress level and how your body feels after the meal. This is the first step that I take with each of my clients. It is very illuminating for them to see, what they are eating and how it affects their everyday lives. Once you see what you normally eat and how it affects you then, start to add in foods that will give you more energy, help you to lose weight, and look better. This will keep your moods on an even keel and keep you alert and awake throughout the day.
So what can you do to boost your mood?
Exercise. You don't have to sweat it out at the gym to make a difference. Go for a walk. Get some fresh air.
Get organized! Sometimes clutter can make one feel overwhelmed and mildly depressed. Getting things in place can ease your mind and bring a smile to your face too!
Laugh . The simple act of laughter releases endorphins and is shown to improve your mood. Even smiling will have that effect.
Listen to music . Put on your favorite tunes and rock the blues away. Perhaps you enjoy soothing classical music. Dance around if you can.
Set small, achievable goals . Oftentimes, if our busy lives are broken down into more manageable tasks, we can feel happiness at minor accomplishments.
Volunteer . You may think that you do not have time in your busy life, but I'll bet you can find 2-3 hours a month to make a big difference in a few peoples' lives. That is a sure-fire way to feel great!
I love these types of events.
You have a gorgeous setting, about 60 vendors that are all dedicated to the environment, good health and nature.
Throw in some gorgeous birds, lots of participants that also care about the environment, good health and nature and you have the makings for a real fun weekend!
This is my second year as a vendor. My first was 2010 and it was also my first year in business and my first festival.
I really enjoyed myself, started a lot of conversations, met a ton of really great people and added about 75 people to my newsletter list. Many have become clients and some even friends.
My good friend Audrey was on of the attendees last year. She is an awesome graphic designer and has a website that you just have to check out. It is the PeaceandHealthCafe.com. It is a great site with recipes, tips, meditation and yoga! Love it!
So my veggies for my demo are packed and all my marketing collateral is in the car. I am really excited because it is all about the conversation.
I will be starting some tomorrow and I am sure I will make new friends and find people that are interested in improving their health through eating delicious foods and achieving a balanced lifestyle.
Come on down and say hi!
Do you or someone that you know suffer from constipation, gas, diarrhea, bloating, abdominal cramps acid reflux or indigestion?
Maybe they have migraines, skin rashes, brain fog or sleep issues.
The only way to have permanent positive digestive health and eliminate all the symptoms that you are having is to change your diet and lifestyle.
This four week digestive health telecoaching program will:
*Help you to determine what is causing your digestive unhealthiness
*Give you the knowledge you need to permanently change your health and your life
*Offer simple doable steps that will have you on the road to good health in less than 4 weeks.
*Includes: private health consultation and 2 private food journal reviews!
*Include program workbook with information and delicious recipes!
Nothing else will solve the issue:
and definitely not ignoring the problem.
You need to take action!
I had digestive issues for 48 years and my proven step by step process has changed not only my health but that of my clients.
It's easy, logical and it works!
Act now: Space is limited to 10 spots!
Program runs four Thursday nights in October, starting October 6th
All from your own home!
The cost of the program is $147 - That is less than $30 a session and includes 2 food journal reviews and recommendations and workbook!
Change your health by clicking here and getting registered.
Deadline is September 28,2011!
You deserve to be Healthy!
CONTACT ME AT 203-210-7462
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I am a digestive health coach. I help my clients have more energy and a eliminate digestive problems by eating food they love!