Top Gifts for Veggie Cooks

Many people ask me for tips on how to get more healthy foods into their diets without a lot of prep, clean-up or expense. It's the perfect time of year to catch the sales on a few must-haves for a healthy, frugal kitchen.

1. A basic chef's knife- I recommend knives from Wusthof, a German company. They are on sale now at Macy's. Here is a radio broadcast from America's Test Kitchen on the subject.No matter which knife you buy, invest in a good sharpener. Mine cost me about $25. It is well worth it and will preserve your knives for a lifetime.

2. A food processor - A classic Cuisinart food processor is kitchen gadget that you will not regret. Any standard 11 cup size model will do. (Check Bed, Bath and Beyond and Costco for good prices.) Unless you live alone and don't cook much, don't get the blender/processor combination. You will find that the bowl is too small. Processors are fantastic tools for setting up your fridge like a salad bar - full of ready-to-use, raw veggies for salads, omelets, soups, stir-fries and sandwiches. Processors also shred cheese, kneed dough and chop just about anything in no time. We will learn all about them in my Amazing Processors class January 12th.

3. A powerful blender - Deciding between a blender and a juicer? Start with a powerful blender. Blenders pulverize and puree everything from ice to hot soups in a matter of seconds. You can turn loads of vegetables and fruits into delicious smoothies, ice creams, soups and delicious dips. I almost fainted last night when I saw VitaMix's on sale at Costco for $374.99. If you are looking for a high-end model like that...run! 

Here is a comprehensive article comparing the best on the market. Do your homework, and read reviews. I loved my Kitchen Aide 5 Speed before I got my VitaMix. I have also heard great things about the new Nuti-Bullet.  

4. BPH free storage containers - The secret to healthy eating is to cook at home. To make things easy, be sure to have plenty of  fresh, raw vegetables cleaned and cut up. Whole grains and beans  are also convenient to keep on hand. Store these in glass containers in your fridge whenever possible, or in plastic BPH free clear containers. Here is a very informative link.http://guide.thesoftlanding.com/bpa-and-pvc-free-food-storage-containers/

Making a cook happy is always good idea. You are sure to reap the benefits!

What is Nutrition Coaching?

Nutrition coaching is customized to meet your individual needs. It starts with an in depth assessment of your health now, your desires, goals and your overall relationship with the food. Coaches look at your lifestyle, its stresses and support systems, your habits and beliefs. 

We all know in the long run, diets fail. Although they look promising with rigid structure, appealing recipes and quick sure fire ways to lose weight, the reality is most end in defeat and discouragement. Why? What is missing?

Lots of things. 

Diets do not go at the root of the problem. Most women have had issues with food at some point in their lives. Many do not remember life without a nagging sense of guilt or denial when it comes to what they eat. We tend to know the right foods, but have no idea how to prepare them, or incorporate them into a normal, fast-paced American lifestyle.

My coaching is holistic, not a quick fix. Yes goals can be set, meal plans determined and good solid nutrition practices taught. True transformation comes with compassionate, consistent, flexible coaching that creates accountability, feedback and solutions that launch you into deep personal discovery and development. Changes in the way you think along with the habits and practices you live out will lead you to breakthroughs in your relationship with food that are sustainable. The education and hands on experience you gain through three or six months of a coaching relationship make all the difference.

Contact Patti at patti@embracehealthtoday.com for a free 30 minute health assessment call to see what program is right for you.

Push START

It is amazing the organizational energy that magically appears just after Labor Day. Whether it's the end of a lazy summer or the back-to-school buzz, something in the air just makes us want to push START!

If you're feeling that itch to get in shape, eat better or simply take back control why not ride the tide of enthusiasm? Use this new energy to create realistic goals, design a plan and put an accountability strategy into place. 

Use the month - Thirty days of repeated behavior makes a habit. What can you implement for the next 30 days to put you on the path to success? Try this:

Choose three specific behaviors you sincerely want to change. Make two of the three positive things you can do, as opposed to restrictions or things not to do. Follow the the simple steps below, then live into the changes.  Here is an example: 

Realistic goals:

•  I will walk 2 miles, 5 days each week. 
•  I will drink 32 ounces of water each day. 
•  I will eliminate added sugars and artificial sweeteners from my diet.

Next, plan for success. 

• Create a schedule and map out a route for your walks.
• Buy a cool, reusable, 32 ounce water bottle.
• Take a hard look at what you eat and drink. See (ask me!) what substitutes can be made for sugary foods. Stock up on healthy, satisfying choices. Have a plan of 'go to' snacks for when cravings strike.

Lastly, set up a system of accountability. 

• Find someone who respects your plan and will not let you off the hook. (You probably will inspire them to make a few changes themselves.)
• Determine how much license you want to give each other.
• Set up regular, daily or weekly check-in times. Make this a simple email or text message or as elaborate as a regular meeting.

Now push START! Live into the goals you have set. In the example above I've become a person who walks 10 miles a week, drinks 32 ounces of water a day and has eliminated added sugar and artificial sweeteners from my diet. Being that person for thirty days, may be all it takes to be that person forever!

What Is It About Carbs?

In my practice there is a question I am asked at least once every week:

Why do I always crave carbs???

There are many reasons. Simple carbohydrates, are cheap, easy to find, tasty and most always one of our life long comfort foods - in other words, they are quite addictive. Old habits die hard, but with a little education, and some small changes they can be broken. 

Ask yourself a few questions:

•  Are these foods you eat everyday or several times a day? 
•  When you say 'sweets' do you mean candy bars, pastries, ice cream?
•  How often do you eat these things?
•  Do you eat much cereal? What kind? 
•  How is your energy throughout the day?

Think of your body like a furnace. If you give it 'white' or refined carbs - things that easily are broken down into simple sugar - glucose, it is like using kindling for fuel.  Every time you eat something like this your 'furnace' gets an intense hit of energy that immediately burns or is quickly stored. Your cells get a sugar hit, but very limited nutrients and are still 'hungry'. You essentially have not been fed. The only answer is to feed it more - another bagel, a quick candy bar, a soda. Your 'motor' suffers - foggy brain, fatigue, cravings, unsteady energy, desires for caffeine etc.

When you eat complex carbohydrates - plant based foods, you get a decent size log on the fire, that can burn steadily without compromising the rest of the body. Vegetables and beans are tops - they contain a lot of water, have lots of fiber, protein and good starches that slowly release glucose into the blood stream. They are loaded with nutrients of all kinds. You feel satisfied, but not stuffed after you eat them.

Whole grains - brown rice, whole wheat, quinoa etc. are complex carbs too. Unlike pasta or bagels, the wheat in the grains are whole - bran and all. Like vegetables and beans, a whole grain takes time to break down creating a steady stream of energy. In non-whole grains or white flour products (mentioned above), the fiber is removed, leaving only the starchy part of the grain. Your body sees that as straight sugar in a matter of minutes - cheap kindling.

What can I do to change?

• For breakfast a nice green smoothie made with a bit of fruit, some protein - almonds, chia or flax seeds, some dark greens like romaine, spinach or kale and lots of pure water, will satisfy, hydrate and delight your body with a nutrient bath to start your day!
• If you desire something more hardy, try a multi-grain (unsweetened) cereal, with nuts, raisins, some seeds and a little almond or organic milk. A bean burrito with some brown rice and mild salsa on a whole wheat wrap is also a delicious vegan alternative. 
• Snack on raw nuts, fruit or vegetables during the day. Drink lots of water. 
• For lunch have a huge salad with lots of mixed crunchy veggies, beans and nuts. Make the dressing light and free of added sugars. 
• Make dinner full of raw vegetables - another salad, and a small serving of whole grain pasta, brown rice, quinoa or another grain, with beans or another vegetable. Mix up the textures and spices. 
• If you're looking for something sweet, which you may be at first, have berries or a piece of fruit with almond butter.
•  Keep drinking lots of water and herbal teas. Limit caffeine and alcohol.

You will find that in no time the cravings disappear as your body learns the magic of 'burning' on life giving whole foods!

I Feel Sooooo Good!

My eating raw experiment is now in day 6. With the exception of tasting an onion ring my 19 year old proudly created last night, I've stuck to it. Here are a few observations thus far:

• High energy -  I feel bright, light and clear. Unlike a caffeine type of energy this feels even and abundant. I've increased the intensity of my gym workouts and been quite busy this week and am marveling at the ease of it all. 
• Fabulous digestion - My diet already is rich in high-fiber foods - beans, whole grains, seeds, fruits and vegetables. Eating raw has created a feeling of lightness. I am satisfied after I eat, not stuffed. The best word to describe it is 'clean'. Things move through quite easily, no bloating or discomfort.
• Slightly reduced strength - Yesterday I had a harder time with some of my lifting at the gym. This could have been the time of day, how rested I was etc. I must note that in this 'raw' quest, I have not been careful about sources of protein. I do have the raw protein powder most mornings as well as lots of greens and some nuts throughout the day. That may be enough. Typically I do not fuss a lot about proteins. We get plenty from the vegetables, beans and quinoa we eat. If there is a dip at all this week, I am sure it is only slight.  

                           

Here a photo of dinner last night. The salad was a mixture of cabbage, arugula, tomatoes, mushrooms, red peppers, sprouted buckwheat and sunflower seeds and shredded carrots. The dressing was flax seed oil, raw apple cider vinegar, Mrs. Dash and sea salt. The avocado on the side was ripened perfectly. I had another plate after this one. Delicious!
 

What's So Great About Eating Raw?

So why eat raw? Does it really matter if we eat our food cooked or not? Isn't it enough to be vegetarian or vegan?

In a nutshell - no pun intended, raw whole foods - fruits, vegetables, sprouted nuts, seeds and legumes are the most healing, cleansing and easily digested foods you can eat. Large healing institutes across the country like the Hippocrates Institute, Health Quarters and to a great extent the Gerson Clinic promote the abundance of raw foods and juices to their patients. Chronically ill individuals seeking healing go on strict diets of large amounts of raw, organic juices and whole raw foods for extended periods of time. These foods detoxify, hydrate and provide the body with the energy needed for healing. Hundreds of people have had tremendous results from this practice.

How? Raw foods have all their life force in tack - vitamins, minerals and enzymes. Raw foods practically digest themselves. The digestive system is much less taxed leaving more energy for other bodily functions - healing, thinking, moving etc. The standard American diet ( S.A.D.) rich in processed and concentrated foods like sugar, salts, meat and dairy products, saps our energy as food is digested and produces and acid state in the body. Raw foods are quickly and easily digested leaving the body in an alkaline state which allows more life giving oxygen into the blood and cells. 

Should we be 100% raw? This is up to the individual. As noted above, those who are aggressively trying to heal benefit tremendously from this kind of eating. Everyone will benefit when whole vitamin, mineral and enzyme rich foods are dominant in their diets. Nothing is cooked out. It is food the way it was grown to be eaten!

Check out this website for more information: http://www.rawfoodlife.com/#axzz217thpdPJ

More on this in future posts. For now, why not give it a try for a day or two. Let us know what happens to you!

Raw for One Week

It's been awhile since I've tried eating all raw foods. I hate it in the winter - I get cold, hungry and grumpy. This week the stars have aligned for me - no family responsibilities, no formal dinners to navigate and abundant mid-July produce...perfect.

I am also quite busy. Not sure if I will get around to dehydrating, making nut pates or other involved gourmet raw foods. Simple could work. We shall see.

Today I shopped - pineapple, bananas, apples and peaches, a watermelon, a pear, some avocados, snow peas, collard greens, arugula, cucumbers, lots of tomatoes, zucchini, basil, raisins, raw almonds and sunflower seeds. Lots of these things are organic, and many others are from local farms.

I look forward to documenting my experience. How about joining me for a day or two, or even the whole week? I would love to hear from you.

Summer, Seasonal Supper

What are you doing Friday night? Don't miss our quarterly, open-house vegetarian pot-luck. 

"A Midsummer Night's" Seasonal Supper

Friday, July 13th, 7:00 - 9:00pm

1505 Gwynedd View Rd.,North Wales

215-692-3427

www.EmbraceHealthToday.com

This time our guest is local shiatsu practitioner, John Schafer. John and his wife have lived a vegan lifestyle for over 20 years. They will be available to answer questions regarding raising children in a plant-based family. John will also explain the practice of shiatsu. He is bringing his 'chair' and offering complementary trial sessions as well.


Our menu will feature tfoods made with the wonderful foods of summer - corn, peaches, fresh greens, cucumbers, tomatoes, watermelon - the list is endless! We will enjoy a few seasonal salsas and your great recipes while sipping on chilled, fruity sangria punch.


Simply bring a summery dish or dessert to share. Friends are welcome. Spread the word. 


We look forward to seeing you!

"Bring on the Cool Foods"

Nothing like a heat wave to ignite the cravings for 'cooling' foods. When it is 100 degrees outside sometimes sweetened teas, lemonades and sticky ice creams don't really cut, nature's own hydrators. 


Days like this call for light, hydrating, mineral restoring foods - slices of cold cucumbers, ripe peaches and chilled watermelon are the restorative things I crave. These guilt-free foods leave you refreshed and satisfied - not stuffed and guilty!


Try this easy Fresh Peach Salsa as a side dish or on crisp pieces of endive as an appetizer. 

Fresh Peach Salsa

Makes about 2 cups

Ingredients:

4 ripe peaches or nectarines, diced

Juice of 2 limes, about 1/4 cup juice

1 teaspoon honey

1/3 cup diced red bell pepper

    ¼ cup heaping tablespoon chopped cilantro

2 tablespoons finely chopped shallot

1/8 teaspoon sea salt

Method:

In a medium size bowl, combine diced peaches and honey stirring gently until the peaches are coated. Add the other ingredients mixing until well combined. Refrigerate until serving time adding salt to taste. The flavors are best if the salsa is refrigerated for 4 hours or overnight. Serve on endive leaves, as a relish or with grilled or broiled fish or chicken.

Luscious Late Spring

Recently a good friend from Atlanta commented on how much he enjoys experiencing our open windows when he stays with us. I love them too. These are the days I simply cannot get enough of. The birds wake me up long before the sun, the breeze blows in the warmth, or rain, or sweet mowed grassy smells. It is great to be outside, in a garden, on a walking path, or on a shaded back porch. It is glorious to take it all in. 

Our gardens and farmer's markets are showing off their best - strawberries, blueberries, raspberries, watermellons, deep green kale and lettuces, plump snap peas and crisp leeks. It feels shameful to cook such beauties. I want to eat each one just as they are  - sweet, soft, bitter, crisp and oozing with health benefits. 

Here is a recipe for an easy raw kale salad. The pleasure of this salad starts as you make it. Use your hands, tearing and massaging the kale to soften it. There are 4 simple ingredients. You will distinctly taste each one, but the combination is glorious. Enjoy!

Lemony Kale and Avocado Salad

Makes 2 cups

Ingredients:

2 cups cleaned, dry kale leaves chopped well (collards or Swiss chard work too)

1 medium sized lemon, juiced

1 tablespoon lemon zest finely chopped

1 large ripe avocado, pitted, peeled and cut into chunks

Salt

Method:

Place chopped or hand torn dry kale in a large bowl. Add the lemon juice and sprinkle with a little salt. With clean hands massage the juice into the kale leaves. This will begin to tenderize them. Add the avocado pieces and lemon zest. Using clean hands massage the avocado into the kale leaves until well blended. Season as desired with salt and pepper.

Talk About Local

You can't get much more local than your own back yard!
Each year I get the same itch. One or two unusually warm days in March, tease me into wanting to plant a vegetable garden. It seems easy - no weeds, no bugs, just pure cool soil, waiting to be planted.

Unfortunately my haste and poor planning usually leaves me wanting by June.

Need a little more inspiration? If so don't miss
"Talk About Local..." featuring home, organic, garden-building expert, Ron Ziegler of the Suburban Farming Company. We'll share a seasonal pot-luck vegetarian buffet together, engage in lively conversation and learn a little a long the way. Join us!

Spring 2012 Seasonal Supper

“Talk about local…”

Join us for this evening of healthy, delicious food, interesting conversation and learning:
Friday, March 30th

1505 Gwynedd View Rd, in North Wales

7:00pm - 9:00pm

Patti and Ron will team up to demonstrate dishes you can make and GROW by Memorial Day, right in your own back yard!

Admission is free and friends are welcome.

Simply bring a dish to share, a dessert or a chopped healthy item we can add to the salad bar section of our dinner.

Space is limited. RSVP no later than March 25th.

215-692-3427 or patti@embracehealthtoday.com

REBOOT TIME

Two weeks until March 1st...
That is plenty of time to make changes that can produce great results!

A program like this if followed daily should produce any number of things. The list below includes emotional, mental, and physical things one might experience:

 

• Clarity of thinking
• Awareness of eating habits
• Changes in taste
• Awareness of physical energy, stamina, alertness and lightness
• Awareness of the issues - detox symptoms are pronounced
• Bowel changes
• Skin changes
• Weight-loss (1-2 pounds per week on average)
• Sleep improvement
• Mood improvement
• Sense of accomplishment
• 'Will-power' awareness

Many of you have spoken about weight loss. Contact me for more personalized guidance if that is something you would like to do. We have 2 weeks and several options. They all involve the LEAP basics. The 5 food categories form your foundation.

Option 1:
Get VERY seriously on the LEAP foods. Stick to them each day in earnest. ( See January 29th post for details.)

 

 

Option 2:
Do all of Option 1 but completely eliminate all refined foods, sugar, bread, pasta and dairy products. A little whole grain - quinoa, brown rice, is fine.

A sample days menu might be:

• Smoothie or fruit salad for breakfast
• Fruit and nuts as a mid-morning snack
• Large salad with beans for lunch
• Green vegetable with hummus as a snack, or green smoothie (no dairy) for a snack
• Large salad, green veggie or 2, rice and beans, or other veggie - yam, potato, soup, or veggie omelet for dinner
• Fruit or nuts after dinner
• Lots of water, herbal teas to drink 

Remember you can always have more of any of the foods on the LEAP (nuts are the possible exception depending on what else you are eating)

 

Option 3:
Follow Option 2 but eliminate all whole grains. In other words eat all LEAP foods and only LEAP foods.

Option 4:
Follow Option 3 but add in 2 days of only raw fruits and vegetables - no beans, nuts or cooked foods.

 

All of the options above can be practiced for the entire 2 week period or for less time. You may choose to do one for one week and another for 5 days or so.

None of these are harmful to your health. If you choose Option 4 let me walk you through the 2 day vegetable-and-fruit-only days carefully. You will be fine. Some of you may choose to do these days even as a fast - just drinking liquids

 

Let me customize any plan to meet your needs. Contact me at veggiecoach@gmail.com

Often on a program like this we don't see results because our choices are still reflect the (SAD) - Standard American Diet. For example, heavy salad dressings, lots of cheese, breads, meats, or sugary foods will mask the benefits of the nutrient rich foods on the LEAP. Cut them out as much as possible for quick, remarkable results.

Let's LEAP into HEALTH as we LEAP into March!!!

Water, Water All Around

Finding it hard to keep up with your water goal?

During our LEAP the goal is 1/2 your body weight in ounces of water each day.

It is amazing how much better we feel if we are simply well hydrated. Check out this article for some details. In the mean time here are a few tips to get it all in:
1. Drink a huge glass immediately upon waking.
2. Refill that glass and make it a goal to finish the new one before you leave for work.
3. Carry a large water bottle with you. Aim to finish it twice during the day.
4. Have another large glass before bed.
5. Drink cups of herbal or caffeine free tea all day. (These count too!)
6. Put a splash of lemon, lime, orange or another favorite juice in each glass.
Your body's 'water table' will rise as you continue to practice this. Although you may be hitting the potty a lot at first, you will see it balance out soon.


What else are you doing?

2 SUPER BOWLS FOR GAME DAY

Check out these deliciously healthy WINNERS!

Colorful Vegetarian Chili

The vegetable juice adds a nice flavor to this simple recipe. Be sure to get one with no added sugar. After it has cooked about 4 minutes, taste it, and adjust the seasoning to your liking.

Makes 6 servings

Ingredients:

• 3 tablespoons oil of your choice
• 3 cloves garlic
• 1 large onion
• 1 pound carrots
• 3 small bell peppers ( use any color or combination)
• 1 cup frozen corn
• 1 can black beans drained and rinsed
• 1 can navy or cannelloni beans drained and rinsed
• 1 can vegetarian re-fried beans
• 1 large can crushed tomatoes
• 1 16 ounce jar vegetable juice (spicy is fine too)

Chili seasoning blend of your choice or:

• 2 teaspoons chili powder
• 2 teaspoons coriander
• 2 teaspoons cumin
• Salt/ Pepper and hot sauce to taste

Method:

Crush and mince garlic.  Chop onion.  In a heavy sauce pan saute in oil the onions and garlic until onions are transparent.  Be careful not to burn the garlic.

Chop all remaining vegetables into fork size pieces.  (Remember that they will shrink a little after cooking.)

Add the remaining vegetables, beans and tomatoes and juice. Stir this all together adding the seasoning to taste.  Bring it to a boil and then lower the heat so you have a steady but low simmer.  Let this cook ½ hour, then taste and season again. 

Chili can cook on very low heat for a up to two hours, or be served as is.

Crock pot option - After onions and garlic are sauteed, simply add the rest of the ingredients with them to a crock pot.  Cook 4 hours on highest setting.

Serve immediately, freeze after it cools, or store in an air tight container in the refrigerator for up to 3 days.

Amazing Salsa

This deliciously healthy (and easy) salsa recipe is a real SUPER bowl! 


1 jar of your favorite salsa

1 can black beans, rinsed and drained

1 cup frozen corn (thawed)

1 cup finely chopped cilantro (rinse well before chopping)

2 chopped green onions

Method: Combine all ingredients in a large bowl. Chill and serve.

Transition Time

When is all this energy coming?

Our amazing bodies function on the fuel we give them. Every one's normal is different. If your usual diet is full of nutrient-dense, high fiber foods, detoxing might not be noticed. If you are LEAPING in from a typical diet of heavily processed foods, you will likely experience detox symptoms. The changes are for the good. They mean something wonderful is happening...

Bye-bye toxins  

You are stirring up a system that has been sluggish for a long time. Impurities will start circulating through your lymphatic and digestive systems. They may even move through your skin. 

The nutrient-packed, high fiber LEAP foods cleanse your system. Drinking 1/2 your body weight in ounces of water each day moves the nutrients in and the toxins out - as you are probably noticing!

Typical detox symptoms:

• Headaches
• Diarrhea or constipation
• Digestive pain
• Food cravings
• Trouble sleeping
• Fatigue
• Runny nose
• Irritability

The more prominent the 5 LEAP foods are in your diet, the stronger your detox may be. 

This won't last long. As you transition to a predominately whole foods, high fiber, low sugar, nutrient-dense diet you will see vitality increase quickly. You will LOVE the lightness and sense of accomplishment you get by eating these fabulous foods.


Tips to speed the process along:

• Eat more great food - Aim for 100% whole foods and eliminate processed foods completely.
• Move - Exercise and yoga support the work of your lymphatic system.
• Good bugs -Take probiotics as a supplement or in (plain) yogurt or kefir to boost digestion.
• Sleep - Let your body rest and heal. Aim for 8 hours each night.
• Brush your skin - Dry skin brushing stimulates the lymphatic system.
• Breathe - Lots of aerobic exercise brings life-giving oxygen into your blood.

Here are a few things to bring your attention to:

• You are washing and watering your body with every sip of water.
• You are bringing life giving proteins and vitamins to your blood and cells as you eat these good foods.
• You are introducing fiber to absorb cholesterol and waste as it moves through your digestive system.
• You are consuming insoluble fibers to push the waste for elimination.
• You are rebooting what fuels you - sugars, stimulants and chemicals out, REAL life giving food in!

Congratulations!

Getting Ready for the LEAP!

The LEAP begins tomorrow. Here are some tips to help you get started. Be sure to post your progress, questions, and thoughts as they come up. This will be fantastic, but also an adjustment. Be sure to observe yourself, do your best and let it happen!

The Plan:

Each day you must strive to eat all of the foods listed below. You must also drink 1/2 your body weight in ounces of water. The foods on the list are among the most nutrient dense on the planet. That means high nutritional value and compared to the calories they contain. Eat them raw whenever possible. You will see the most benefits if you eat a lot of raw fruits and vegetables whenever possible.

Green Vegetables - Eat at least 2 large servings of any green vegetable. The BEST are dark green leafy items like kale, spinach, Swiss Chard, and collard greens. Others like broccoli, Brussels sprouts, asparagus and beans are the next best, followed by starchy green veggies like peas and Lima beans.

Salad - Eat one very large salad full of dark greens - romaine, spinach etc. and other raw vegetables each day. You will benefit most if this is NOT HEAVILY DRESSED. Use a small amount of dressing or a good healthy oil like flax seed oil and some vinegar or lemon. 

Fruit - Eat three raw fruits every day. These can be frozen fruits as well if they are not in heavy syrup or cooked.

Beans - Eat at least 1/2 cup of beans everyday. These can be in the form of soup, in pasta, re-fried, as hummus or even in chili. Try to have them without added sugars or fats.

Nuts - Eat at least 1/4 cup of raw nuts everyday. 

Shopping List:

At least one shoe box sized container of either romaine, Spring mix or spinach. 

Several cans of low sodium black, pinto, kidney or white beans and chick peas.

Several cans of vegetarian baked beans. You can certainly get other kinds but watch the fat and sodium content.

Pick up dried beans if you have the time to prepare them. (Watch for help on that this weekend.)

Lots of good fresh fruit - apples, pineapples, bananas and all sorts of citrus. You can get frozen berries as well and use them in smoothies. Try to get the berries and apples organic whenever possible.

Raw nuts - pick up a bag or two of what you really like. Trader Joe's has great nuts at good prices. Raw almond butter or any RAW nut butter counts as well. One tablespoon is about all you will need.

Green Veggies - Look for organic dark greens at Whole Foods - the price is very good for what you get especially on collard greens and chard. You can find broccoli at any store now at a good price. You can also find lots of frozen vegetables that are very good - avoid sauces.

Buy yourself a nice big water bottle and keep it filled a lot. Drink it down, and fill it up all day!

More to come on meal planning etc.

Here is an idea for tomorrow:

How about a nice smoothie for breakfast? Use one banana, and another fruit of your choice. Add some greens and blend with a non-dairy milk, water and ice. Feel free to have your coffee and toast later, if you even still want them!

For lunch have a nice big salad with lots of veggies, or stuff it all in a wrap with some hummus. Dip a few more veggies in hummus as a side instead of chips.

For dinner have some chick peas on a nice size salad, and a big helping of broccoli or string beans along with your usual meat or fish. If you are a vegetarian add a baked potato or yam.

Before bed cut up another piece of fruit and enjoy it with some almonds and a nice cup of tea.

It's that easy. Add the foods you want along the way. You may find you don't need to. 

Your body will be thanking you!!!

That's it. I will elaborate more on each item and share ideas in blogs to come.

Join in the GUIDED LEAP for a customized plan with maximum results, weekly recipes, meal ideas, accountability and more. 

The cost for this program is $30. Contact me for details veggiecoach@gmail.com.

Tomorrow-

What to watch for as you begin...

29 DAYS TO LEAP INTO HEALTH!

February, a perfect month for transformation - nice and short.


By February we see what our New Year's Resolutions are really made of - or should I say, what we are made of. Did we mean it? Can we do it? Do we even remember what they were?


This year is even better. It's odd. It's Leap Year. It's slightly imperfect, and interesting... just like us.


This February join in the 29 Day Leap Into Health Challenge. 


The 29 Day Challenge has the benefits of a cleanse without any deprivation.  You actually have to eat all of the foods on the list each day. You can easily lose weight, feel better and form habits completely without 'dieting'. Here is how it works:


Each day be sure you eat all of the following foods -


One very large (raw) salad
Two large servings of greens or green vegetable - cooked or raw
Three pieces of raw fruit
1/4 cup of raw nuts
1/2 cup of beans


To this list add 1/2 your body weight in ounces of water. (If you weigh 150 pounds drink at least 75 ounces of water.)


That's it!


As you practice this each day, less healthy foods get crowded out. You will notice changes in your body immediately. By March 1st, just in time for Spring, you will be on your way to a new level of wellness, more aware of what your body really wants, and full of energy!


Watch for more information. I'll also be offering a Guided 29 Day Mastery version featuring menu ideas, health information, recipes and support through free conference calls several times each week. 


Spread the word! Through this page and on our fan page, we'll create a community of support to help you Leap into Wellness for 2012.

Are you in?