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April 2, 2020

Mr. Non-Compliant: Where Have All the Flours Gone?

Each trip to the grocery store these days is a new adventure. It has become such a conscious, thought-out process. What time is best? Where am I most

April 2, 2020

Crock Pot Trail Mix

This slightly sweet recipe will give you energy on and off the trail. The nuts offer protein, fiber, and fat, along with some vitamins and minerals. A

March 26, 2020

Cauliflower is the New Kale

Cauliflower. You know it as my least favorite vegetable. I realized something was up when I came to breakfast one recent morning and there was a cauli

March 19, 2020

The Loss of Routine

First of all, I pray that you and your loved ones are safe and well. I also pray that you have whatever you need to get through today: patience, food,

March 12, 2020

The Scoop on the Sumo

In recent weeks, the Sumo orange has come into my life. If you are a fan of citrus, you’ll enjoy learning a bit about this juicy, seedless, ultra-sw

March 4, 2020

Can You Hear Me Now?

Recently, my church sponsored a health fair. Representatives from AccuQuest Hearing Centers were among the many vendors. Since I sometimes think that

February 27, 2020

Create More Time

When we think about time, it’s the one resource we will never get back. We can earn more money, buy more things, and make new friends. Time? It is f

February 20, 2020

Busting the Willpower Myth

If I only had a nickel for the number of times I’ve heard, “I don’t have any willpower.” Let that crazy belief go and let’s move on.  Eatin

February 13, 2020

In Celebration of the Birth Month

I love this time of year, because I get to celebrate my birth month. While some shy away from birthdays, let alone birth months, I embrace it. The age

February 6, 2020

Stop Trying

In the past week, I’ve heard about lots of folks trying to do lots of good things. “I’m going to try to get back to the gym tomorrow.” “I’

Healthy Diet = Brighter Brain

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

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

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

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