2 Powerful Stress Busting Tips

My background as a therapist is in treating stress and anxiety in young adults, which is why I like to integrate stress management into my health coaching sessions. Throughout my practice, I've learned tips to help people combat the symptoms. Most people struggle with anxiety and stress on a daily basis and never enter a therapist's or health coach's office. It can feel overwhelming, debilitating and frustrating.

Eating healthy, nutritious foods can definitely help manage symptoms, and there are many additional ways to help combat stress and anxiety. It just takes practice and repetition and support. Here are just two of my favorites...

1. Breath work. 

Black Bean Quesadillas

I am always looking for and creating no frills meals. Because we cook so much at home, I really try to create easy, fast, and affordable meals that everyone can eat. Here's an easy and really yummy recipe for Black Bean Quesadillas that everyone will love - including your kids (at least mine did!) 

This meal is loaded with protein (quinoa, beans, wheat tortillas and cheese) and nutrients. I used goat cheese because the proteins are smaller and easier for people to digest. You could substitute the cheese for another kind if you don't like goat cheese. 

My little girl helped me stir, and then fed some to the dog. : )

Ingredients:

(when selecting ingredients, organic is always better, but not necessary - though canned organic is actually more affordable than you think): 

1 can black beans - rinsed 

1 can chopped olives - rinsed

1 c. cooked quinoa - rinsed

4-5 oz. goat cheese

6 whole wheat tortillas 

3/4 c. salsa
1/4-1/2 tsp. ground cumin (optional)

1 avocado

Organic butter or oil for pan

This recipe is so easy, it's not worth a play by play.  

Put all of the ingredients (minus the avocado) in a bowl and mix. Another tasty addition would be a can of organic corn.

Schmear on the tortillas and place another on top. 

Brown both sides in a pan coated with an organic vegetable oil or organic butter. 

Cut with a pizza roller and top with avocado and extra salsa. 

Voila! A healthy dinner for under $10! 

Happy health!

Too busy to eat healthy? Here are 3 easy solutions

Have you ever looked in your fridge at the wilting kale and organic peppers that you swore you'd cook for your family and wonder why even try? I must admit, sometimes the thought of cooking and eating healthy, home cooked meals every day can be overwhelming. From wondering what to make or how to spice up an old recipe... one thing I've learned is that it's helpful to be organized and think ahead. This will help you avoid running through the drive through because "I have nothing at home to eat".

1. Stock up on frozen foods. 
Yes, fresh is better. But let's be real. Busy people need fast options that don't include Taco Bell. 

• Here's a few staples to keep around: 
• Frozen organic broccoli - super fast to make and an easy addition to any meal. Costco has a great deal on this. 
• Frozen veggie burgers (soy protein free) - try Dr. Praeger's California burgers. They are really good and my 15 month old devours them. They are non-GMO and contains only whole ingredients that you can pronounce. 
• Frozen organic fruit - once again - Costco has a great deal on Cascadian Farms frozen berries. This is perfect for making daily smoothies.

2. Cook in bulk. 

When you cook, make enough for 2-4 meals. This way you can skip a few days of cooking and still stay on track with your healthy lifestyle. Here are a couple of ideas.

• Vegetable Soups - you can basically throw in any veggies and canned beans that you have lying around. Saute onion and garlic in some olive oil, throw in the other veggies until soft, add some vegetable broth or water, a few cans of beans - bring to a boil then simmer.  You can add sweet potato to thicken it up. My little one can throw back some vegetable bean soup. 
• Black Bean/Quinoa Burgers - Make a bunch of these and either freeze or refrigerate and eat throughout the week.  Another one of my baby's favorites. 

3. Keep the staples in the house. 

This includes... 

• Dry, canned, or boxed organic beans
• Organic Rice and Quinoa
• Quinoa or whole wheat pasta
• Canned tomatoes for a quick pasta sauce. 
• VERY dark organic chocolate (at least 70% cocao) ;) A must in my household. 

Recently, I became tired of buying food and forgetting I had. I got this idea from my crafty cousin Chantal. It's really helped me organize and save money at the grocery store. It's really easy to make too. Just buy any frame and use scrap-book paper for a background and cut out the details. I was super thrifty and got some  paint swatches from Home Depot to add in a few other colors for the flowers. : ) 

If you replace one fast food meal with home cooked plant based foods per week- you are doing you and your family a great service. 

Happy health! 

Eco-Lips Lip Balm Giveaway

ECO-LIPS "One-World" Giveaway! 

Love, love, love this product. 

With this giveaway, you get all three One World Lip Balms from Eco-Lips - an organic product with essential oils and fair trade cocoa butter. I LOVE this lip balm. It stays on forever, makes your lips smooth and has really good ingredients in it - you can feel good that you're not putting a bunch of junk on  your mouth. Eco- Lips is a socially conscious company and gives back to charity, too. Win win. 

How do you win ALL 3 balms? For those of you who haven't played before - it's super easy. 

(US residents age 18 and over can enter except where prohibited by law.TO ENTER THIS GIVEAWAY do at least one, any, or all of the following to qualify with a comment:)

1 entry....Become a follower on Google Friend Connect and leave a comment letting me know

1 entry... Become a follower on Facebook and leave a comment letting me know

1 entry...Let me know if you already are a follower on Facebook or Google Friend Connect

2 entries...Share this giveaway, our blog, or one of my blog entries on your Facebook or Blog and comment to let me know

Good luck! 

Entry deadline is Tuesday, July 17, 2012 at 11:59 p.m. EST / US.
Winner will be announced on my blog and facebook July 18, 2012

Winner to be drawn at random from all entries. Entrants must reside in the United States and be over 18 years of age. Void where prohibited by law. No purchase necessary. Odds of winning are based on the total number of valid entries (maximum of three entries per person.) Winner will be notified and have 72 hours to respond. If they don't respond in that time frame another winner will be chosen. 

How do I start cleaning up my diet and feeling better?

Several of my friends have been asking me this. And, I get it. It's a little overwhelming. The thought of replacing Chick-fil-A with brown rice and lentils does not seem fun. Even in my head, that sentence doesn't sound fun. But the good news is, it only takes a little to make a big difference. And the more you do, the better you feel, the more your clothes fit, and MOST importantly, the happier you feel. 


1. Find a "why": Find a reason why you want to clean up your diet. 

• Do you want to explore the mood-food connection? Do you think that maybe your depression, anxiety or stress can be improved just by changing your diet? It's worth a try. 
• Did you just experience a life transition? Life transistions often bring stress. Did you move, get divorced, or just have a baby? You can eat certain foods and drink tea to help manage stress. You can learn the effects of your food on your body so that you can pass that knowledge on to your child. 
• Are you sick? There are numerous studies indicating the role of nutrition in reducing inflammation (root of illness), and enhancing your health. 

2. Start slow - gradually add in healthful foods

• Start by adding in vegetables. Green smoothies are a great way to do this. You will feel the results, quickly, from eating green leafy vegetables. Here are a couple of recipes that my family (baby included) love.                                 Banana Peach Bliss

Or this antioxidant one... 

3. Be kind to yourself. 

• Improve your self talk - making changes takes time. How old are you? It's taken that many years to develop your current eating and self care habits. Sometimes it takes a little while, and a lot of support to make changes. Be nice to yourself. What would you tell your best friend if they were embarking on a health quest? Say that to yourself. For most of us, it's an ongoing journey. You won't reach the ending... you just keep on going, and learning... and eating. : ) 

4. Find some time for yourself. 

• This one is hard. Especially if you are a parent or busy at work. This doesn't necessarily mean vegging out in front of the t.v... take walks, take time to breathe, mindfully eat (no t.v.), mediate, pray, do whatever it takes to recharge. 

5. Get support

• Whether it's a health coach, a friend or family member, find people who will support you in making changes. We gain tremendously when those we love support us. Ask for support... maybe you will find another health seeking person to make changes with you. 
• Start reading. 
• Click here to get your Free E-Book from IIN. This is what started me on my path to wellness. It's an awesome book. 
• Anything from Kathy Freston
• Clean

6. Eat your fast food, ice cream and junk. 

• Yea, I said it. As long as you are adding in those veggies and extra water, go ahead and follow your craving. In time, they will diminish. If they don't subside, seek that support again, and a health coach (like me). There are definitely emotional ties to cravings. Deconstructing them can be very freeing and empowering. 

The more you do to take care of yourself, the better you will feel, and the more you will realize when you are out of sync. Your internal barometer will be strengthened. 

If you would like more info on how to making healthy changes, email me at theplantbasedhealthcoach@gmail.com 

Happy health! 

Chia Seeds - What they are and how to incorporate them into your life

Superfood seeds are a big buzz right now, but what are they and what are we supposed to do with them? 
Here's some information on Chia Seed - one of the healthiest for you... and how to incorporate them into your diet (and even your kid's). I'll post more about Hemp and Flax soon so stay tuned! 


Chia Seed
Chia, literally means "strength" in Mayan and can be traced back over 3,000 years to Central America where the Aztecs utilized it as one of their primary plant sources of food, notably their third most important crop next to corn and beans. Chia was considered more valuable than gold and was often used to pay taxes and tribute to the Aztec nobility.

• Very high concentration of essential fatty acids (EFAs) - up to 4x the concentration of other grains. These are important for organ function. The body doesn't make this itself and therefore you must obtain EFAs from your diet.
• Very high Omega-3 content. Contains 64% of ALA (Alpha linolenic acid)
• 5 times the calcium of milk! 
• High in complete protein - 23% per seed. Contains all essential amino acids - making it a complete protein. 
• Packed with essential vitamins and trace minerals
• High in antioxidents - contains chlorogenic acid, caffeic acid and flavanol glycosides. Protects against cancer and heart disease, and helps slow the aging process
• High in fiber. Eating a high fiber diet (accompanied with lots of water) helps eliminate toxins, lose weight, regulate blood sugar, lower cholesterol and feel less bloated. 
• Long shelf life - store at room temp.

You can buy Chia Seeds at most grocery stores, including Whole Foods. You can also order online from Bob's Red Mill or Amazon.com

Wondering how to incorporate them into your diet? Try sprinkling in your smoothies, yogurt, salads and baked goods. It can also be used as an egg replacer.

Check out these complete meal smoothies with oatmeal and chia seed from The Yummy Life.

Or these Chia Seed pancakes from Shape Magazine.

Here's a chocolate Chia pudding! (vegan)

I'd love to hear from you if you eat Chia regularly and have experienced the benefits! 
Happy health!







Learn more about Chia here at Natural News.com 

GMO's - What they are and why to work hard to avoid them.

GMO Foods

In the U.S., GMO's are in as much as 80% of conventional processed food. This is an upsetting figure, and a very important topic - one that many people aren't even aware of. That's because in the U.S., we don't have to label when a product is GMO (genetically modified organism). Really, the only way to be sure you are not eating a modified product is if it's labeled - non-GMO, or if it's organic. I only get fired up about a few things, and it doesn't happen too often... the more I read about this, the more fiesty I feel. 

There are healthcare professionals who think that the large amount of GMO foods in our diets are contributing to the high levels of allergies, autism, cancer, chronic disease & fertility problems. However, the long term effects of eating these crops has hardly been studied. We can't wait for these studies to come out - we have to be proactive, and use our heads.  If we are altering the genetic makeup of our foods, and we "are what we eat", then what are we doing to the genetic makeup of our own body? Not only a nutritional and health concern, GMO food is most certainly an ethical dilemma. Are we changing our genetic makeup by eating these "foods"? 


GMO foods have been banned by The European Union, Australia, Japan, the UK and two dozen other countries that recognize that a lack of long term studies and testing may be hiding disastrous health defects. Come on, America.... Monsanto... 


How does a plant become a GMO?

• With modern genetic engineering, genes from an animal, plant, bacterium, or virus are inserted into a different organism (most often a plant), thereby irreversibly altering the genetic code, the "blueprint" that determines all of an organism's physical characteristics, of the organism that received the gene. Through this technology, scientists have created tomatoes with a longer shelf life by adding flounder genes, soybeans that are resistant to weed killers, potatoes that produce their own pesticides, and potatoes with jellyfish genes that glow in the dark when they need water. Genetic engineers are also working to develop fruits, vegetables, and grains with higher levels of vitamins and foods that contain vaccines against diseases like malaria, cholera and hepatitis. (www.whfoods.com)

According to The Non-GMO Project... 


High-Risk Crops (in commercial production; ingredients derived from these must be tested every time prior to use in Non-GMO Project Verified products (as of December 2011):

• Alfalfa (first planting 2011)
• Canola (approx. 90% of U.S. crop)
• Corn (approx. 88% of U.S. crop in 2011)
• Cotton (approx. 90% of U.S. crop in 2011)
• Papaya (most of Hawaiian crop; approximately 988 acres)
• Soy (approx. 94% of U.S. crop in 2011)
• Sugar Beets (approx. 95% of U.S. crop in 2010)
• Zucchini and Yellow Summer Squash (approx. 25,000 acres)

ALSO high-risk: animal products (milk, meat, eggs, honey, etc.) because of contamination in feed.

Monitored Crops (those for which suspected or known incidents of contamination have occurred, and those crops which have genetically modified relatives in commercial production with which cross-pollination is possible; we test regularly to assess risk, and move to “High-Risk” category for ongoing testing if we see contamination):

• Beta vulgaris (e.g., chard, table beets)
• Brassica napa (e.g., rutabaga, Siberian kale)
• Brassica rapa (e.g., bok choy, mizuna, Chinese cabbage, turnip, rapini, tatsoi)
• Curcubita (acorn squash, delicata squash, patty pan)
• Flax
• Rice

This is an excellent article from Organic Authority about why GMO's are not great for you. 

Lastly, I've been working with a friend of mine on an elimination diet (to determine potential food allergies). We took our list of approved foods to Whole Foods and went on a search for food, and it had to be non-GMO. First, she emailed a few companies to find out what their stance was on this matter. 

Here's Kellogg's response: 

From: consumersupport@kellogg.com Subject: Kellogg  Consumer Affairs  M, Thank you for contacting us about biotechnology ingredients.  Our Rice Crispies Gluten Free cereal are not GMO free. Like most other food makers in the nation, we buy the ingredients for our foods  on the open market. We use grain and sugar from a number of suppliers in our country,  so our supply would likely include biotechnology-produced ingredients  in the same proportion that they occur in the United States supply. Sincerely, Sam Consumer Specialist Consumer Affairs Anywayyyyy...  Next time you're at the grocery, look for "organic" or "Non-GMO" verified. Happy health. Learn more about GMO labeling www.LabelGMOs.org www.JustLabelIt.org www.OrganicConsumers.org www.ResponsibleTechnology.org

3 Step Red Lentil Stew

3 Step Organic Red Lentil Stew - 8 servings (all for under $10) What?! Yep. Bargain organic.

I know what you're thinking. Putting that orange mush on pretty china doesn't make lentils look any better. I tried. Well, lentils are just not the prettiest of foods. But they are really good and most importantly, good for you. 

This is an easy, delicious and protein packed meal courtesy of my sister in law (the same one I wrote about who just raw detoxed) 3 easy steps, organic, AND under $10? Yea it is. Convinced yet? Put this on your to-make list. 

Ingredients: 

Brown Rice (2 cups: Organic: around $2?)

2 c. Red Lentils (Organic: $3)

1 Med. Green Pepper - Chopped (Organic: $ 1.50)

1 Red Onion - Chopped ($0.83)

1 Small can of organic tomato paste (0.89)

Chopped fresh basil (grow it in the garden - or in a pot if you live in an apartment)

S & P (yea, not sure how much that is)

3 Step Directions

1. Brown red onion and green pepper in pan with olive oil. 

2. Add 2 c. red lentils and one small can organic tomato paste. 

3. Add chopped fresh basil and salt and pepper and cover with about 1 1/2 inch water and simmer stirring consistently (you may need to add a little more water if it cooks too quickly). 
You'll know when it's done by tasting the lentils - they should be soft and the water should be mostly evaporated. 

Serve over organic brown rice (Costco has best deal on organic rice). 
Optional: top with grated Pecorino Romano Cheese (sheep's milk cheese has smaller proteins than cow's milk, and if you're going to eat cheese, makes it a little better). 



Can also serve with organic grilled veggies like these.

Happy health!


P.S. Another THANK YOU to everyone who participated in the Oxylent Giveaway. Kirsten was the winner - Congrats! Look for more fun giveaways soon! 

Kale Summer Salad Recipe & Raw Food Detox

Raw food. It's full of nutrients and has enzymes and has some pretty powerful effects on the body. I think you will love this quick youtube video from David Wolfe, who explains the power of raw food and of enzymes on the body. It will make you want to eat this kale salad. I promise. ;)

Speaking of this kale salad, it's delish. Here's how you make it. 


To make the salad...  

Choose a big bunch of organic kale. I used purple kale. Rinse it and allow to dry (or pat dry).

Remove the stems and chop it into bite size pieces. Place into a big bowl. Sprinkle with a little salt. Use your hands and massage the kale. This helps to improve the taste and break it down.

Add

• Chopped Mango
• Sliced Avocado
• Raw Pumpkin Seeds

To make the dressing: 

In a small bowl, combine equal parts cold pressed olive oil and lemon juice. Depending on how much kale you have, you may need to add some, but I used 2 Tbsp. each. Add 1/2 tsp. raw honey, salt and pepper. Whisk until it becomes creamy and thick. Pour on top of salad and mix. Let the dressing sit on the kale for 5-10 min. 

It's a really good summer salad. Kale is so good for you, but I know some people have trouble with the flavor. Add a little more honey to the dressing at first if that helps you eat it. It's so good for you, it's worth it!  Check out the benefits of kale here at One Green Planet.

Raw Food Detox ~ Clean out that body!

One really cool way to clean up your health is through a raw food detox. My sister and brother in law recently did a 3 day raw food only cleanse. I asked her to summarize how it went for anyone who was interested in trying this. She had some pretty cool things happen. (And some not so cool, as you will usually feel worse before you feel better as your body is cleansing itself of its toxins).

It's always a good idea to check with your doc if you have any major health conditions before doing a cleanse. And, it's also a good idea to be guided. But, a raw food cleanse is a good option because you can still eat - no maple syrup & pepper diets : ) If you are interested in this, and want to ease your way into it (a gentler approach - less intense symptoms), add lots of raw food to your diet first. Gradually switch to all raw for a few days. Drink LOTS of water.
Here's some more info...

Just a quick note to you mamas or mamas to be: Jennifer (a really awesome, positive raw foodie who lives is Thailand)  from healthybliss.net, says that for those of child bearing age (and desire:), the best time to cleanse is right before you get preggo. You don't want to cleanse during or while nursing, as to prevent your baby from getting extra toxins that are released through your bloodstream.

Anyway, here's my fab sister in law's account of her raw food cleanse. She's a mom of 2 and amazing writer, too.

A Detox has been on my to-do list for years. So when my inspiring sister-in-law suggested a raw foods fast as a great starting detox, I was game. I even convinced my husband to join me! Honestly, I went into the fast with a bit of a cocky attitude; after all I’ve been a lacto-ovo vegetarian for 20 years – how hard could this be?

Turns out, pretty hard. However, those three days of eating nothing but raw foods revealed several important things to me. First, eating raw takes time and planning. My husband and I were both surprised when we were still munching away on our lunch of apples and peanut butter, carrots, cucumber spears and homemade salsa, blueberries, and raw almonds 20 minutes after we sat down. You can’t down a raw foods meal in under 10 bites in 3 and half minutes, which I am often guilty of even with healthy, vegetarian lunches. The raw meal itself forced us to slow down, and it was nice.

We also learned that you certainly can’t wing it when eating raw. My husband left the fast after meal four at an office luncheon where it would have been weird to bring a bag lunch, and there were zero raw options. His “vegetarian” lunch of chips and a cookie left him starving and uninterested in continuing the fast.

I have to be honest, the experience of ridding the body of toxins isn’t particularly pleasant. I was starving half-way through the first day and developed an all-day headache the second. By the third day I felt slightly nauseated, and my eliminations were, uh, different. My husband lost six pounds with just a day and a half of eating raw. Now, we had also just returned from a week vacation, but the fast certainly put him back on a healthy track with the exception of that fateful luncheon. He did experience a little bit of nausea and some elimination differences even with just four meals. If it feels unpleasant coming out, I can only assume that the toxins are much worse staying in.

Its funny, all these years I’ve resisted a vegan diet because life without cheese didn’t seem worth living. So, I assumed that I would miss cheese the most during the three-day fast. Surprisingly, cheese didn’t even cross my mind; I craved brown rice and oatmeal. I think I might have even dreamed about bowls of dense whole grains. The cravings were particularly intense on the first day, and I spent a lot of time fixated on what I couldn’t eat. But, I had a revelation over a bowl of beautiful organic strawberries and mangoes on the second day. Eating raw organic fruits and vegetables full of vitamins and nutrients with the ability to fuel my body isn’t a sacrifice, it’s a privilege. It’s a privilege that many, many people on this planet do not have access to or means to enjoy. So, I left my raw foods fast feeling grateful, and then I ate a very large bowl of the most delicious oatmeal I’ve ever eaten.

Giveaway - Multivitamin Supplement for Adults (Oxylent) - easy to enter!

Lately, I've been writing about natural skincare, vitamins and other supplements. This is one more product that I LOVE, especially because it's helped me remember to take my vitamins, which I've always had trouble doing.  Oxylent is an all natural product, and the children's and prenatal versions are sweetened with stevia (sweetener from the stevia plant).  

A single effervescent packet of Oxylent dissolves quickly in water & provides a blend of vitamins, minerals, amino acids (specifically L-Arginine which helps improve circulation), and enzymes (to help rid the body of toxins, AND has anti-aging components which work on a cellular level). The supplement promotes oxygenation, hydration, circulation, and rejuvenation. More than just a multi-vitamin, it also supports adrenal health and immune and nervous systems.  

Best of all, it tastes so good. I always remember to take it! It's a good way to get in an extra glass of water because you just put the packet in a glass of water. 

The vitamins and minerals in Oxylent are easily absorbed and are of high quality. Quality matters whenever you are putting anything into your body. 

This is a pretty awesome and exciting giveaway. 

It includes a Camelback water bottle and a full box of Oxylent with all three adult flavors.
And best of all, it's REALLY easy to enter to win... 

Here's how to enter: 

US residents age 18 and over can enter except where prohibited by law.TO ENTER THIS GIVEAWAY do at least one, any, or all of the following to qualify with a comment:

1 entry....Become a follower on Google Friend Connect and leave a comment letting me know!

1 entry... Become a follower on Facebook and leave a comment letting me know!

1 entry...Let me know if you already are a follower on Facebook or Google Friend Connect

2 entries...Share this giveaway, our blog, or one of my blog entries on your Facebook or Blog and comment to let me know!

Here's a little more info about how it affects the body. 

Oxylent...  

OXYGENATES: The enzymes, SOD and catalase, work together to promote the conversion of toxins into beneficial oxygen and water, enhancing cellular oxygenation1,2.*

HYDRATES: Important electrolytes control the balance of fluid in the body. They are also important for muscle and nerve function, blood pressure, movement of nutrients into the cells, and the removal of waste
product from the cells3.*

CIRCULATES: The amino acid, L-Arginine, promotes healthy blood flow, which significantly improves circulation4.*

REJUVENATES: A full range of B vitamins support adrenal health and immune and nervous systems5. Powerful antioxidants, CoQ10, vitamin C, and bioflavonoids, are also included. 

Good luck! 
Entry deadline is Monday June 25, 2012 at 11:59 p.m. EST / US.
Winner will be announced on my blog and facebook June 26, 2012

Winner to be drawn at random from all entries. Entrants must reside in the United States and be over 18 years of age. Void where prohibited by law. No purchase necessary. Odds of winning are based on the total number of valid entries (maximum of three entries per person.) Winner will be notified and have 72 hours to respond. If they don't respond in that time frame another winner will be chosen.