Planning – A Key to Happiness…

AS SEEN ON….There is a little old saying from a funny looking guy with specs, and I mean that in the most loving way, that goes something like this, “If you want to make God (or the Universe) laugh, tell Him your plans.” How many of us have planned something for months, days, weeks or even years only for it to turn out completely different than we wished or hoped?? I think that’s what Woody was talking about when he came up with those very clever words. As much as I agree with Woody on so many levels, I also think there are specific arenas in our lives that are very important to make a plan, and healthy eating and taking care of our bods is one of them.

As a wellness coach and nutritional educator, I teach my clients to plan their meals, plan their eating, plan their workouts, plan their cooking, plan their shopping, etc.  When it comes to health, Planning is the Key. You can’t be healthy without a plan. Well you could, but it would be hard and take a lot of work and you’d eventually get frustrated and give up.

The most important thing planning does for us, is gives us a structure which most of us need when we are learning anything new. Actually it even works when we aren’t learning anything new. It gives us a schedule – a way of being with ourselves that is committed. If you really want to eat healthy but don’t know how or where to start, planning will be the way to get you there. Of course pretty much anything new we try out has a learning curve, and eating healthy is no different. It’s about a commitment you make to yourself and your family, if you have one, to lead a healthier and happier life.

As I lead my participants through 30-day Vegan cleanses, I tell them that their key to success is PLANNING and it doesn’t just end with the 30 days, it’s a lifestyle choice! If they don’t do this, they will be stuck in the middle of the day with nothing to eat and then they will make an unhealthy choice. How many times have you done that??? And this doesn’t only apply to my cleansers, this applies to anyone who wants to eat healthy and take care of their temple that they have while being on this earth. It may not come easy at first, but aren’t you worth it?

Some people tell me it’s too much work. What? Too much work to take care of your health? They’d rather go through a drive-thru because it’s quick and convenient than make a choice to plan out their meals for the week. Well, let me tell you, the first choice will lead you to sickness, disease and possibly a heart attack.

This is not to say that you have to keep this plan for the rest of your life, in fact, it will eventually become habit. Just like driving through that greasy drive-thru became a habit when you’ve had nothing to eat. Keep in mind that all habits, good or bad, are created on our own. Some in childhood where we were taught to make certain choices, and some in adulthood out of pure laziness, convenience and not caring about what we put into our bodies.

This is about creating NEW, HEALTHY habits that will last you a lifetime and you need a plan to do that! I still do it, I plan out my food on the weekend that I will cook for the week, then I go shopping and buy the food and spend a couple hours in the kitchen, listening to some cool tunes, sipping some tea and chopping my veggies, not all simultaneously of course. This has become a way of life, and it’s a way of life that produces happiness. I look forward to it. Why? Because I’m healthy, I have no illness, I have no disease, I have energy, I have vitality…are those good enough reasons for you???

So when I say that planning is A Key to Happiness, I certainly think that all the benefits you get from healthy eating and the time you take to make sure you do so will bring you a happy belly, a happy body and in turn, a happy life!

What change will you make today to make a NEW plan for your healthy life??

White Bean & Sweet Yam Soup with Kale

This soup is hearty and perfect for a cold winter’s day. It’s a delectable combination of savory and sweet and so nutritious too!

 

INGREDIENTS

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 garlic cloves, minced
• 3 celery stalks, diced
• 2 large garnet yams, peeled and cubed
• 3 cans white beans, drained & rinsed
• 1 tsp dried sage
• 1 tsp thyme
• 6 cups veggie broth or 3 bullion cubes with 6 cups water
• 2 cups lacinto (dino) kale, finely chopped
• 2 tbs nutritional yeast
• sea salt to taste

In a soup pot over medium heat, sauté onion, garlic and celery in oil until soft. Add sage and thyme and stir to combine. Add yams, white beans & broth. Bring to a boil, then turn down to a simmer. Cover pot and simmer until yams are soft, about 20-30 minutes. Add kale and cover to let it wilt. Stir in nutritional yeast and add sea salt to taste.

Healthy Holiday Recipes Galore!

Yes, it’s that time of year when all the yummy, fattening food starts to appear before our eyes and tempts us into indulging! But, here’s the good news, you can indulge on good, healthy food that is tasty and you won’t even miss your usual holiday fatty fare that will put you in food coma. And the best part is, you won’t gain those dreaded holiday pounds!

Here are some awesome recipes I think you will really enjoy this holiday season. Why not challenge your family to a plant-based holiday and spend time whipping up healthy dishes in the kitchen together!

**Instead of gooey yams with butter, brown sugar and marshmallows, try out this healthy and delightful version that will dance on your tastebuds…

Mashed Miso Sweet Potatoes

• 3 pounds sweet potatoes (I like garnet yams in this recipe)
• 1-2 tablespoon sweet white miso paste
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• 1/8 teaspoon allspice
• ¼ teaspoon nutmeg
• ¼ teaspoon ground ginger
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil, melted

Preheat oven to 400 degrees

Wash sweet potatoes and poke holes in them using a fork. Place on a baking sheet and spray with olive oil. Cook until tender, about 45 minutes depending on the size of the potatoes. The potatoes are done when you can easily poke through the center. Remove from oven and split lengthwise to cool

When cooled, but still warm, scoop out the flesh with a spoon and place in a large bowl. Add the rest of the ingredients and mash well with a masher or fork.

**Not many people like Brussels sprouts but this is one of my fave holiday side dishes and it’s simple to make! I guarantee it will turn you into a sprout convert!

Lemony Roasted Brussel Sprouts

• 3 pounds Brussel sprouts
• juice of 2 lemons
• ¼ cup Olive oil
• 3 cloves of garlic, chopped
• 2 shallots, chopped

Preheat oven to 400 degrees.

Wash Brussels sprouts well and then cut off stems and cut into quarters. Place in a large bowl. In a small bowl combine olive oil, lemon juice, garlic and shallot pour over sprouts and mix well so that all sprouts are covered with marinade. Pour into glass baking dish and cover with foil. Cook for 20 minutes covered and then remove foil and bake an additional 10 minutes until brown and tender.

**Cranberry Sauce is usually a favorite at holiday time, but most people are familiar with the cylinder shaped gelatinous blob that is loaded with sugar. Try this modernized take on Cranberry sauce. It’s loaded with good for you goji berries and some other delightful surprises!

Tangy Cranberry-Goji Chutney (makes 3-1/2 cups)

• 12 oz. frozen cranberries (1 bag)
• 1/4 cup goji berries
• ¼ cup dried apricots, chopped
• 1 medium shallot
• 1 cup apple cider (juice) or fresh OJ
• 1/2 cup maple syrup
• 1-1/2 tablespoons fresh grated ginger
• 1 teaspoon ground cinnamon
• Pinch cayenne pepper
• Pinch allspice
• Pinch cardamom
• Pinch cloves
• ¼ teaspoon sea salt
• zest of orange
• 1/3 cup chopped walnuts or pecans

Combine cranberries, goji berries, apricots & shallots in a saucepan over medium heat. Add cider or OJ and enough water to cover. Bring to a boil, then turn down to a simmer. Cook for 15 minutes until the goji berries are soft and plump, and the cranberries pop. Stir in maple syrup, spices and salt. Cook 5 minutes longer. Adjust seasonings if needed, remove from heat and stir in orange zest and nuts. Cool to room temperature. Store in refrigerator up to 2 weeks.

**Gravy is another must at Thanksgiving, but it’s usually high in fat and made with white flour and turkey drippings. If you want a healthier version this year, try this delectable and earthy mushroom gravy as inspired by Ann Gentry owner of Real Food Daily

Mushroom Gravy

• 3 tablespoon Extra Virgin Olive Oil
• 1/2 cup sweet yellow onion, diced
• 2 cups finely chopped wild mushrooms (Portobello, shitake, oyster)
• 2 cloves garlic, minced
• 2 cups veggie broth
• 1/2 cup unsweetened almond or coconut milk (so delicious brand is best)
• 1/2 cup nutritional yeast flakes
• 1/2 cup brown rice flour
• ¼ cup low sodium tamari or braggs aminos
• 1-1/2 teaspoon dried sage
• 1-1/2 teaspoon dried thyme
• 1-1/2 teaspoon dried tarragon
• 1/2 teaspooon ground black pepper

In a small bowl, whisk together nutritional yeast flakes and rice flour. Set aside

Heat olive oil in a large sauepan over medium heat. Saute the onion, garlic and mushrooms until softened, about 10 minutes. Add the sage, thyme and tarragon and stir to release flavors of herbs. Whisk in

Whisk in the flour mixture thoroughly to combine and then whisk in veggie broth and tamari or braggs. Bring to a simmer while stirring frequently until gravy is thick and creamy.

Serve immediately

**Cheesecake is a fave among many so I had to come up with an alternative to the normal fatty, sugary one we are used to. I think you will love this. Make a fresh berry sauce to put over top!

Raw Vegan “Cheese”cake

• 2 cups macadamia nuts
• ½ cup dried coconut
• ¼ cup maple syrup
• dash sea salt
• 3 cups cashews, soaked for 4 hours
• 1 cup dates, pitted and soaked for 2 hours
• 6 tablespoons coconut oil, melted
• ½ cup lime juice
• ½ cup maple syrup
• 4 tablespoon water
• seeds from 1 vanilla bean or 1 teaspoon vanilla extract

To make crust:

In food processor, pulse macadamia nuts, maple syrup and coconut together until sticky. Press into a 9-inch spring form pan.

To make filling:

In high-powered blender blend cashews, coconut oil, lime juice, maple syrup, water, vanilla bean (or extract) & dates until smooth. Pour into crust and freeze for 1-2 hours until firm. Slice while frozen and defrost for 1 hour before serving. Serve with berry sauce or fresh berries.

 HAPPY THANKSGIVING!!!!

A Bat Eating Ozzy Osbourne Goes Vegan…

I’m sure you have all heard that The Oz, and I don’t mean the Wizard of, has gone vegan. When I heard this, I thought,  “how great to have another convert on board that is taking charge of their health.” Whenever I learn about people going vegan, of course I am always excited because I believe so strongly in it and how it can change lives for the better and help to heal illness. I know because it did for me. I also feel a bit of concern inside because when most people go vegan they do it on a whim after seeing a movie or reading a book, yet they are not really educated on what going vegan means.

Anytime a celebrity turns vegan it makes the news and it’s the biggest news of the day. It’s almost as if everyone is waiting for the “fall” of that person going Vegan. When Natalie Portman stopped being a vegan while she was pregnant, she got flack. When another celebrity went vegan after she got pregnant she was criticized. When did our food choices become such big NEWS other than the awful state of the obesity & heart disease in this country? That’s what we need to see more of, not when a celebrity goes vegan but when an unhealthy, disease-ridden person takes charge of their life and decides enough is enough.

I’ve met many unhealthy vegans and vegetarians in my day and it’s mostly due to the fact that they stopped eating meat but didn’t know how to supplement their diet in a healthy way, so they used a lot of processed foods to do that. Eating & adding all these processed foods to their diet ends up making them sicker than before they became a vegan. Going vegan is not just about cutting out meat, well, to some vegans it is, but to me it’s really about getting healthy through a plant-based diet. I wrote an article for the awesome Daily Love last week about labels, and how I’ve felt scrutinized through labeling myself a vegan, and how sometimes labeling ourselves can prevent us from really growing (you can read that here). This way of life is about health and nothing more. Being vegan doesn’t work for everyone. We are all not cookie cutters and what works for me, certainly may not work for you. That is why you need to explore and educate yourself if you are thinking about a diet makeover.

My job is to educate others on a healthy eating lifestyle as I feel it truly is the most important thing in life. What you put in your mouth has everything to do with how you feel, what your body looks like and the state of your health. Of course, there are a lot of other factors, but what we eat is where it all starts. If we put bad food in, we feel bad. If we put good food in, we feel good. It’s pretty simple really, yet so many of us just cannot get that equation right. Many genius scientists from the past were on to this way before we were. I know we have all heard the saying from Hippocrates, “Let thy food be thy medicine, and let thy medicine be food.” This dude knew what he was talking about. Back in his day there were no processed boxed, canned or bagged foods. There was only food that came out of the ground and grew on trees or bushes. This is how our great-grandparents ate. Food healed us and it can still do so today, but we need to respect it and learn about and get back to the root of it.

I know the OZ has suffered with a lot of health issues and some..uh..dementia so I am truly happy he has gone vegan after seeing the awesome documentary, Forks Over Knives, which by the way, I recommend anyone reading this to watch it. I am really interested to see how veganism changes his life. He made a positive choice and that’s a really great thing.

What positive choice can you make for yourself regarding what you put in your mouth? Before you label yourself a vegan, consider just cutting back on certain things, going slow, taking it one step at a time, adding more healthy, whole foods to your diet and then see how your body responds. I guarantee your life will get better and better and then you will start to make more and more positive, healthy choices!

GO OZZY…thank god the bats are safe!

Chick Pea “Tuna” Salad

I love this simple and delicious “fake-take’ on Tuna Salad using chick peas as the base…DELISH and a staple in my fridge. Serve it rolled up in a Gluten Free Rice Tortilla or scoop onto a bed of baby greens!

 

INGREDIENTS

• 2 cans chickpeas, drained & rinsed
• 1/2 small red onion, diced
• 2 tbl capers, drained
• 1 tbl freshly chopped dill
• 1/4 c. chopped walnuts or almond slivers
• 3 tbl grapeseed Vegenaise
• 1 tbl dijon
• 1 tbl apple cider vinegar
• sea salt & pepper to taste
• 2 tsp dulse flakes (optional)

Using a food processor fitted with the S-blade, grind chickpeas until flaky. Transfer to a bowl. Add remaining ingredients a mix well with a fork to incorporate. Season with salt & pepper.

Chick Pea Filets with Lemon Dill Aioli

NGREDIENTS

• 2 cans chickpeas, drained & rinsed or 3 cups cooked
• 1 cup cooked brown rice
• 2 TBL Olive oil or coconut oil plus more for pan-frying
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 5 scallions, white part only, thinly sliced
• 1 tsp. thyme
• 1/2 tsp. marjoram
• ½ tsp. oregano
• ½ tsp. basil
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp. mustard powder
• ½ cup GF breadcrumbs
• 1 tbs braggs aminos or soy sauce
• ¼ tsp. lemon zest, optional

Heat 1 TBL oil in a skillet over medium heat. Sauté onion, scallions & garlic until translucent and soft. Add thyme, marjoram, oregano & basil. Stir to release flavor of herbs. Sauté for a few more minutes and then transfer into a large bowl.

In a food processor cup, combine chickpeas & rice. Process until combined well. Transfer to the bowl with sautéed onions, garlic & scallions. Add remaining spices, braggs, remaining tablespoon of olive oil, breadcrumbs and lemon zest if using. Using your hands, mix well to combine all ingredients into “dough.” Form mixture into “filets” or patties.  You can either bake these in the oven at 400 degrees until brown, about 20 minutes, flipping half way through or brown on a non-stick skillet with olive oil. If baking, spray with olive oil first.

 

LEMON DILL AIOLI DIPPING SAUCE

• 1 tbs freshly chopped Dill
• 1/4 c. Vegenaise Grapeseed or Soy Free
• 1-2 tbsp lemon juice
• 1 tsp lemon zest
• 1 clove garlic, finely minced
• 1 tsp apple cider vinegar

Whisk or stir all ingredients together in a small bowl. Serve as a dipping sauce for the fliets!

My Hormone Update – Part II

Zucchini White Bean Soup with Herbs

This is a great summer soup loaded with nutrients, fiber & protein. I love to brown the zucchini first in a skillet to give it a meatier flavor. You can puree it smooth or leave some chunks. It’s a thick soup and very hearty!!

 

INGREDIENTS

• 4 large zucchini, quartered and sliced into 1/4” pieces
• 2 TBL olive oil, extra virgin
• 1 leek, sliced thin (white part only)
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 celery stalks, diced
• 3 red bliss potatoes, cut into ½ inch cubes
• 4-6 cups veggie broth
• 3 cans white beans, drained & rinsed or 5 c. cooked fresh (see below for cooking instructions)
• 1 tsp dried thyme (2 tsp fresh)
• 1 tsp dried crumbled rosemary (2 tsp fresh)
• 1 tsp marjoram
• Sea salt and pepper to taste

In a large skillet, heat 1 TBS of olive oil over medium heat. Saute zucchini until brown.

Meanwhile, in a large stock pot, heat remaining 1 TBL of olive oil over medium heat and sauté onion, leek, garlic and celery until translucent. Add herbs and stir to combine. Add potato, browned zucchini, beans & and veggie stock. Turn up heat and bring to a boil. Once boiling, turn down heat to a simmer and cover pot cooking until potatoes are tender. Add sea salt and pepper and then puree soup using a hand blender or regular blender. If using a regular blender, wait until soup cools before blending. This soup is great if you leave it with some chunks!

 

COOKING DRIED BEANS

• 1 lb. white beans

Soak beans overnight in a large stock pot. In morning, drain and rinse well. Put back into pot and fill with water covering beans by about 2 inches. Bring to a boil; skim off foam and then lower heat, cover and simmer until beans are tender, 1 to 1 1/2 hours. Drain beans.

Hormones and Health..My Personal Story!

Quinoa & Strawberry Salad w/ Citrus Dressing