Roasted Lemon-Red Pepper Broccoli

 

Ingredients

  • 1 head broccoli florets
  • ½ tsp red pepper flakes
  • 1 Tbsp Extra-Virgin, Cold-Pressed olive oil
  • salt and pepper to taste
  • Zest 1/4 lemon
  • lemon juice from lemon

 

Instructions

  1. Preheat oven to 425 degrees.
  2. Break up broccoli into preferred size pieces and place in a mixing bowl.
  3. Thoroughly mix remaining ingredients, and add to the broccoli.
  4. Mix all in the bowl until broccoli is well coated.
  5. Spread broccoli evenly across a baking sheet.
  6. Place in oven on the center rack and bake for about 20 – 25 minutes, until broccoli is fork tender.

 

 

 

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Holiday Stress: 7 Tips for Surviving Difficult Family Members for Happier Holidays

So Uncle Bob is coming for the Holidays. Only he gives you the creeps and makes the hair on the back of your neck stand on end. What do you do?

One of the most common causes of stress during the holidays is….you guessed it….interaction with extended family members. You know, people you might be able to avoid the rest of the year, but now…..well, you don’t feel you can and keep up with family obligations.

Before I get into tips for dealing with difficult people, let’s deal with the bottom line; take stress seriously like it’s a toxin that can kill you.  Why? Because it can, and does, shorten your life.  Eating clean can lesson the blow of stress in the body, but not eliminate it.  There are different processes at play when it comes to dealing with stress.  But it’s just as important to pay attention to stress, how you deal with it, and how you diminish it, as it is to eat clean for health.

Now, here are some guidelines I recommend to my clients when the holidays roll around:

 

  1. Take your overall health into account first.

If your life has been overwhelming lately, and you are the kind of person who feels more balanced with less social stimuli, give yourself permission to take a break from tradition.  Don’t go.  Do something else altogether.  Go on a mini vacation. Head to Vegas or a Spa.  Binge watch Netflix.  Or spend the whole day on a hike with your dogs.  Why not? Tradition is important.  But sometimes the needs of the 1 outweigh the needs of the many.

Sometimes this is not possible, or would cause even more discomfort for you in the long run.  In that case, make sure you use the other techniques below to give your

On the other hand……if your extended family is a great source of strength for you, see if you can extend your time with them.

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Grapefruit

Grapefruit smoothie and ginger on the wooden cutting board

 

Ingredients

Ruby Red Grapefruit

Accompaniments: Grated fresh Ginger, Chopped Mint, or Kosher Salt

 

Instructions

  1. Cut the grapefruit in half across the “belly” so that the stem end and tip are left intact.
  2. Place both halves of grapefruit on a plate.
  3. Top with desired accompaniment.  Ginger will add a sharp spicy flavor, while fresh mint will be a little more subtle, and salt will actually bring out the sweetness of the king of citrus.

 

Note: You can easily turn the above combinations into a delicious smoothie.  To do that, peel the grapefruit, and add the sections with ice and a small amount of your desired accompaniment to start.  Gradually add more to taste.  You could also try a plant-based sweetener; my favorite is SweetyHi, which is a combination of Stevia, Lo Han Guo (Monk Fruit) and Inulin FOS (Chicory Root).

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Orange Roughy

Ingredients

up to 6 oz of Orange Roughy

Ginger Dressing

1/2 lime

1/8 cup chopped parsley

1 Tbsp Extra-virgin Cold-pressed Olive Oil

 

Instructions

  1. Heat a fry pan over medium heat with olive oil.
  2. Add the orange roughy.
  3. squeeze 1/2 of the lime on the fish, then 1/2 of the ginger dressing.  Cook for 3 minutes.
  4. Turn the fish.  Add the rest of the lime and ginger dressing.  Cook for an additional 3 to 4 minutes.
  5. Remove from pan and sprinkle with parsley.

Serve with Green Beans

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Deconstructed Bison Burger

Ingredients

Bison – 2 to 6 oz

1/4 cup cilantro, hold about 1 Tbsp aside to trim the burger when done.

1/2 tsp ancho chili powder

1/2 tsp cumin

salt and pepper to taste

1 Tbsp Extra-Virgin, cold-pressed olive oil

 

Instruction

  1. Heat a grill pan with a little additional olive or coconut oil over hot heat until searing hot.
  2. Mix all ingredients in a small mixing bowl, forming the bison into a “hamburger” patty.
  3. Lower the temp of the heat under the pan to medium, and put the patty in your grill pan for about 4 minutes.  Season with a little salt and pepper.
  4. Flip. Sear the second side adding a drop or two of olive oil and a little more salt and pepper.
  5. Remove and rest for about 2 minutes.

Serve over Red Cabbage slaw.

concept of healthy eating with red cabbage and parsley in bowl pouring with lemon juice, close up
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Crunchy Tuna Salad

apple tuna salad

 

Ingredients

Up to 6 oz – Albacore White Tuna in Water

1/2 Honeycrisp Apple, cored and chopped

1/3 Cucumber, chopped

1/8 – 1/4 Cup cilantro, chopped

1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil

1 tsp Organic Apple Cider Vinegar

Salt and Pepper to Taste

Optional:

 

Instructions

  1. Place tuna in a medium sized mixing bowl.
  2. Mix in apple, cucumber and cilantro until thoroughly blended.
  3. Add remaining ingredients and mix well.

Serve as is, or over mixed spring greens or fresh spinach

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Symptoms I’m Returning for the Holidays

It’s the Holiday Season….that time of year that often guarantees an extra layer of fluff. So….I decided it’s time to COME CLEAN and DETOX.

Thanksgiving for me capped off a year of excitement, housing and rebuilding life amusements. A lot of travel, constantly changing “home” environments, and building a new business/life has brought many cool moments, but also a lot of PTSD triggering chronic stress; less than optimal for chronic HEALTH.

I set the start date to Eat Clean and Reduce Stress for last Saturday, and have already lost 3.5 lbs. Now on Day 3, I’ve been experiencing expected highs and lows, a bit of a headache, and a little energy loss, but am SOOOO HAPPY to be on track.

I’d rather have those temporary cleanse symptoms than the dis-ease symptoms that were creeping back into my life.

I know where these symptoms come from, and how to address them naturally. So I took the bull by the horns, jumped on, and am riding back to the stable with confidence that optimal health is waiting for me at my destination.

Stability is an important factor to clean eating. That’s why I’ve taken immediate steps to calm life circumstances as part of my cleanse. I was traveling between Las Vegas and Santa Clarita, then San Diego and Santa Clarita, now Palmdale and Santa Clarita. I’ve created a work schedule that is challenging, but workable. And, I’ve reworked my daily stress reduction plan (critical if, like me, you have PTSD or other mental health challenges that color your life-reactivity).

I’ll drop 25 – 30 pounds in no time; likely about 2 to 3 months. I know how to do that. Life will start to calm and re-stabilize. I know how to do that. Eating clean AND stress reduction IS what works.

No one gets through life without challenges. We all get off track a bit now and then. The key is to keep it real, and make the right adjustments to get back to a good positive direction.

Let me know if you want to join me. I’d love the company.

Use this link: Detox Sign Up

 

 

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Bad Doctor Visit? Can Clean Eating/Stress Redux Fix That?

So you’re sitting in the doctor’s office and you get an unexpected ultimatum.  You didn’t think your health was that bad, but now you’re being told about the 5 med hamster wheel with bonus side effects you’re going to be on for the rest of your life.  Well that’s a terrifying moment.  Once you catch your breath, what to do next?

Most important in that moment is to know that YOU HAVE OPTIONS……usually beyond what your medical doctor may feel comfortable telling you.  The truth is that clean eating can alone is a very important option; one that can help you reduce or eliminate the need for medication or all those side effects.

Now wait a minute? What if clean eating could reduce or keep you off expensive medications? It Can! My friend Kelly even avoided heart surgery after a heart attack just through adopting a cleaner diet.  He begged the doc to wait 3 months, learned how to eat clean, and 3 months later…..no surgery.

Kelly celebrating with some wheat grass.

But what is clean eating? What does it mean and where do you start?

Clean eating can mean many different things these days, everything from non-GMO plant-based only to including “pastured meats,” with grain, without grain, or just avoiding sugar.  It can be confusing to know what’s best for you.  I recommend a range of options that allow people to transition more smoothly.

But you don’t have to know everything about clean eating in advance to get started when you’re in a fix.  Here are some tips about what to look for:

  1. Resolve to Learn as You Go. Many plans offer eating plans and recipes, but fail to teach you how to eat clean and simple.  Choose a plan that encourages learning new habits, and learn-as-you-go.
  2. Start with a Detox to Speed Healing, then move to Maintenance. That’s what Kelly did! A Detox does mean limiting your food a bit in the beginning, but you can do that. Just make sure the plan you choose eventually teaches you how to eat clean afterwards.
  3. MUST INCLUDE: Stress Reduction Techniques. Why? The World Health Organization now lists mental health (stress) as a major contributor to chronic disease. If you’re reading this article, likely the diagnosis you received was just that; heart disease, stroke, diabetes, etc.
  4. Minimal Exercise. Your plan must include a minimum of 15 – 20 minutes of exercise daily that gets your heart pumping. Walking will do.
  5. Track Your Progress. The best way to gain knowledge about how your body is responding is to track what you eat, your weight patterns, and your daily mental outlook.

For best results, work with a coach or natural health professional who can help you personalize your food to match your health needs during and after your detox when you start eating to maintain health.

If you need help now, start with my 10 Day Cleanse and enroll in my next 30 Day Detox.  The online course with the 30 Day program teaches you the hows and whys of eating clean, gives you daily stress reduction, and even regular personal support from me.

Click on this image for info on my 30-Day Detox. Great clean eating intro; animal protein or plant-based, your choice.

 

Knowledge is power. You’re on the right track KNOWING you have More options than a lifetime of medication and side effects.

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