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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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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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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#MeToo: the Impact of Sexual Harassment on Your Health and How to Reverse It

#metoo is all over social media for good reason. Sexual harassment and power/control crime causes stress, anxiety, depression, and PTSD. Did you know that stress and mental health issues contribute to chronic disease? It does, and it can shorten your life. But, you can turn that around naturally thru clean eating and personalized stress reduction.

Do these three things:

1. Simplify and Heal: eat clean and replace stressful activities with those that promote calm. The food and energy you put in make a difference.

2. Connect to the RIGHT Help: expand your circle of friends to include someone with experience in positively working through the kind of stress you’re experiencing.

3. Do MORE THAN TALK: get practical tools from someone who knows so you can manage emotion when you’re not doing talk therapy.

For the best results, work with a coach who can help you eat clean, reduce stress, and build practical tools. You’re a whole person and you need care for your whole body to heal; mind and body together.

If you’re ready for some help, contact me today and I’ll help connect you to the help you need. If you’re REALLY ready to heal from the inside out, my 30 Day online program will give you the skills and support from me to do just that.

Click here and get a copy of my new book, Sugar + Stress = Sick free as my gift:

You’ll get a free copy of my book to get you started on your healing path as my gift of appreciation for your dedication to you.

Pick up a copy of my book separately if you like on Amazon:

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How Food = Mood

Young woman and a healthy diet concept

Animals don’t lie. Animals don’t criticize. If animals have moody days, they handle them better than humans do.  ~Betty White

Good nutrition is the foundation on which health is built. And simple, whole foods are key to the strength of that foundation.  More scientific evidence emerges regularly about what traditional natural doctors have seen born out in practice; SAD (Standard American Diet) nutrition creates inflammation, damages the endocrine system, and leads to chronic disease and depression.

Here’s a short and long-version explanation about how food becomes what you think and feel:

The Short Version:

SAD diets, full of processed sugars and chemicals, causes something like an allergic reaction in the body.  That reaction creates inflammation throughout your body, including your endocrine system.  Your endocrine system controls hormones, hormones control mood and a lot of other body functions. So, SAD diets = BAD moods.  CLEAN diets = GLAD moods.

 

Here’s the still simplified longer version for a more in-depth explanation:

Standard American Diet

Processed, chemicalized sugars, and other chemical additives are present in the vast majority of foods that are boxed, canned, jarred, or otherwise packaged in the United States.  These “foods” are a staple in the Standard American Diet, but are NOT recognized as food by the body.  Though one can process a small, occasional amount of toxic food, daily or regular SAD eating causes an immune response.  Your body says, “hey that’s poison, I’ve gotta get rid of that”.

Inflammation

Inflammation results throughout the body from eating processed foods, and builds over time.  It’s similar to what happens when your body response to a cut; the affected area gets red and swollen with cells hard at work to heal the damage.  Your body was built to handle inflammation every once in a while, but not on a regular basis.  So SAD nutrition is exactly the opposite of what your body needs to maintain strength and health.

It’s the Cytokines Fault

If your body is responding to decrease inflammation, why would you get sick over time?  The answer lies with the action of tiny molecules called CYTOKINES.  Some cytokines produce positive results, others negative, but they are messengers that stimulate Endocrine system function and hormones; things that impact whole body function.  When your body is chronically inflamed over a long period-of-time, those pesky cytokines are busy OVERstimulating hormones through your Endocrine system.

brain-thoughts

What does all this have to do with my Brain?

Hormones that impact the brain are called neurotransmitters. When neurotransmitters are overstimulated by chronic body inflammation, moods are pushed out of balance.  Moods can be pushed high or low depending on which hormone gets stimulated. But to give you an idea about the power of these neurotransmitters, they’re the chemicals in your brain that pharmaceutical companies spend big bucks to mimic synthetically or to keep circulating in your brain.  Serotonin and norepinephrine in particular are central to Prozac, Effexor, and the like.  What if you could regulate your moods JUST by eating better foods instead of taking these side-effect inducing drugs?  In many cases, you can do just that!

The Last Word on Mood

Mood can be seen partly as a symptom of inflammation caused by what you eat. But where moods go is also influenced by the body sensitivities you inherited from your parents, and the behavioral patterns you’ve learned or developed as-a-result of everything you’ve experienced (positive, neutral or negative).   If you have had trauma for example, your resilience may be lowered until you build new, more resilient tools and pathways.  Start with eating clean.  Then, take your mood temperature again.  You’ll have a clearer understanding of what you really need once you start with a stronger foundation.

healthy life

Managing Your Moods

Managing mood and underlying patterns can be difficult. I encourage self-observation as a means of personal growth.  I try to do this regularly.  But I know I do better when I have good friends and coaches who will reflect back what I need to focus on, and hold me accountable without judgment; a real skill.  That’s part of what I do for my clients, along with nutritional counseling and stress management support.  Best to walk through even small adjustments in mood, anxiety and depression with help.  If you have an emergency, seek help now. If you wish to explore nutrition and practical means of positive mindset support, contact me as part of your mental health team.

 

Jean Morrison is a BodyMind Health Practitioner with over 25 years of coaching experience.  She’s worked with a wide variety of people with significant stress, behavior and nutrition concerns, including: sexual assault and domestic violence survivors with PTSD, children and adults with Autism, and chronic disease.  Jean is passionate about helping people find peace and personal freedom through personalized clean nutrition and stress reduction.  Contact Jean for professional consultation, public speaking, or free new client discovery consultation at 661-309-2587 or iam@findyouwithin.com

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