Sunday, December 18, 2011

Healthy Kiddos Day 5

Today is the last day of this series and I sure hope you've been able to find some new fun foods to share with your kiddos. With an emphasis on whole nutrient rich foods, I know I am providing my own son with lots of amazing opportunities to live a long, healthy, active life. I believe from my core that it is fully our responsibility as parents to provide our children with the skills to succeed in life.
I have chosen to teach my children the value of health and that true success starts from a healthy body, a strong mind, and the energy and strength to pursue your dreams and skills to care for yourself, such as cooking and gardening.

I end this series with a few quick fix foods that will give you an opportunity to spend less time preparing and more time playing.

Healthy Kiddos Day 5 Meal Plan

Granola, Yogurt with flax
Avocado Salad
veggies and hummus
Veggie Pizzas

Super Simple Breakfast:
Start with your favorite yogurt, we are using coconut for Dominik as he does better on dairy free products. Top with organic granola, then sprinkle with a tablespoon of flax or even chia seeds.
Serve with milk

Morning Snack:
Today we have pears. I love the juiciness of the pears this time of year, and so does Dominik.
Serve with water

Avocado Salad is made from 2 avocados, taken from skin and chopped. 2 radishes, 2 green onions, and spinach all diced and mixed with avocado. Top with jalapenos, tomatoes, cilantro or your favorite natural salsa.
Serve with water

Afternoon Snack:
Veggies and Hummus can be as simple as offering baby carrots and celery hearts with hummus to dip. My son prefers sweet roasted pepper flavored hummus, you can find this at the grocery store. Remember to read your labels to get the biggest bang for your buck, choose foods with all natural ingredients.
Serve with water.

We've used a variety of crusts over the years to make our own pizzas, this week we are opting for a store bought gluten free crust. You may use English Muffins (whole grain), Ciabatta Bread, Fresh Pizza Dough, or whatever you wish.
Layer: Basil Pesto, Spinach, Sliced Olives, Sun dried tomatoes or fresh tomatoes, and mozzarella. We opted for vegan mozzarella made from rice. It's not near as good, but it's an option.
Cook at 350 until cheese melts.
Serve with milk

All of the above meals are nutrient packed and super friendly on time and preparation. There are a lot of healthful options that you can easily prepare for your kids. Nothing beats the whole food, as in an apple or pear and their bodies already know how to use those nutrients.
Pat yourself on the back for delivering amazing food to yourself and your kiddos this week! GREAT JOB, MOM!

Enjoy your Christmas, and New Years, and I'll see you on the other side!

In Vibrant Health,
Tammi Hoerner, CHHC, AADP, MH

Thursday, December 15, 2011

Healthy Kiddos Day 4

Healthy Kiddos Day 4 Meal Plan

Fresh Cran-Orange Juice
Breakfast: Healthy Scrambles 
Morning Snack: Apple
Lunch: Sweet Pot Fries & Greens
Afternoon Snack: Ants on a Log
Dinner: Jambalaya Soup

Today is a Gluten Free and Dairy Free day. Dom is starting to bear the signs of the dairy and gluten, so we are back off it again. It's human to test your boundaries, I do it too.

We started off by pulling out my Jack La Lane Juicer and making a fresh cup of juice. Tip with your own juicer is to wash it immediately. If you do not have the time to do this, fill your sink with warm soapy water and take apart juicer, discard fiber, and put all pieces in water to soak until you do have time.

Cran-Orange Juice:
3 Oranges
1 Cup Cranberries

This morning we had leftover honey smoked salmon from my husband's birthday dinner. I decided this would be an amazing egg dish so this is the first time I've made this. It turned out amazing!

1/4 Cup Smoked Salmon
6 Eggs
1/4 Cup Almond or Coconut Milk
1 Cup Arugula and Spinach Baby Greens
Optional: Grated Gouda (Jim and I put this on ours, but not on Dom's)
2 - 3 shakes Pepper
Canola Oil -drizzle

In a bowl, scramble eggs together with pepper, salmon, milk, and greens. Heat skilled over low to medium heat. Pour egg mix into skillet. Stir frequently until eggs are cooked completely. Top with Gouda if you wish and season as desired.
Serve with water.

Morning Snack:
Presentation is everything. Dominik loves his apple cut into sections. I use an apple corer that does this for me. You might serve with nut butter, today, it's just apple for Dominik.
Serve with Milk.

I love sweet potatoes prepared in a savory fashion.

1 Large Sweet Potato, cut into 1/4" rounds then in half for even cooking ease.
1 Cup Spinach, chopped
2 Cloves Garlic, minced
Sea Salt
1 - 2 T. Organic Coconut Oil

Heat skillet, melting oil completely. Add potatoes and allow to cook for 5 - 8 minutes, turn and stir, then add greens and garlic. Allow to cook for 8 - 10 more minutes until potatoes are cooked through.
Serve with milk.

Afternoon Snack:
I remember my mom making these fun snacks for us as kids.

Celery Hearts, ends removed
Nut Butter (We used Sunbutter today)

Fill celery groove with nut butter, top with raisins and serve.
Serve with Water

This is a recipe inspired by one I found in O magazine that I LOVE

4 Cups cooked Brown Rice
1 Red Bell Pepper, diced
1 Green Bell Pepper, diced
1 Cup Mushrooms
1 Celery Stalk, ends trimmed, diced
Andouille sausage, Cut into coins
2 cloves garlic, minced
1/2 Red Onion, diced
2 Tbsp Olive Oil
1/8 cup fresh parsley
Cajun Seasoning - I used an herb mix
4 cups Vegetable or Chicken Broth

In a deep pot heat oil, add peppers and onion, saute until soft. Add garlic, mushrooms, parsley and sausage. Add rice, and mix well. Cook for 3 or 4 minutes, stirring constantly. Add broth and bring to a simmer and allow to simmer for 15 - 20 minutes)
Serve with milk, has some spice.

Jambalaya Soup

I am finding that every time I start to cook, Dominik wants to join. His passion for food preparation is growing and growing. I love it and it helps him to gain ownership of the food prepared. He eats well when he plays a role in the preparation of the food.
Dom love getting involved in the kitchen!

Simple activities for you to get the most out of your time with your child. 

Today we went exploring in our yard, the weather here has been fair and in the 40's. I took our dogs out and they joined us on a romp. Recently I witnessed a fox out front, so we went wandering to see if we could find his den. We saw lots of birds, picked up twigs, and talked about how nice the sun feels on our face. 
We finished by trying to enroll our dogs in a game of tag. My poor dog had no clue what was going on, from chasing her to running from her. It was quite humorous! 

I've decided to show Dominik how to string popcorn. It's one of my favorite snacks and his as well, so he was quite surprised when I wasn't eating it, but rather using it for decor!

I have really enjoyed the last week with Dominik so far. It's been a great time for us to spend together, bond, share, and just time for me to love him. How could I ask for anything more?

Healthy Kiddos Day 3

Healthy Kiddos Day 3 Meal Plan

    With a wonderfully warm day ahead and a pantry running low, we head out to town this morning. It's a twenty minute drive to the nearest store. Being so far away from town has taught us valuable lessons for planning and preparation. Planning meals ahead of time is a valuable tool. It will save you money and time if you prepare for multiple meals with similar ingredients and plan to cook in bulk to use some ingredients in multiple recipes, creating elements that you can use a variety of ways.

Healthy Kiddos Day 3 Meal Plan

French Toast with Strawberries & Strawberry Syrup
Coconut Yogurt and pistachios
Spinach Quesadillas
Gluten Free Pretzels and Sunbutter
Quinoa Stuffed Squash with Sunflower Seeds

 To make French Toast:
6 Slices Whole Grain Bread
2 Eggs
2 tsp Cinnamon
1 tsp Vanilla
Dash of Nutmeg
1/4 cup almond milk

Heat a skillet or griddle over medium heat. Mix all ingredients together using a fork and pour onto a flat plate or small baking dish. (I have a set of dipping containers I bought from Pampered Chef awhile back that I love) Dip bread both sides into batter and lay on skillet or griddle. Brown on both sides, ensuring any eggy areas are cooked until white.

1 Cup Maple Syrup
1 Cup Frozen Strawberries

In a saucepan, place both ingredients. Warm over low/medium heat until strawberries are fully defrosted. Smash them (they should smash easily) and stir, breaking down large chunks with a spoon or knife.

Pour a small amount of syrup on each piece of toast and top with a fresh strawberry. 

Serve with Milk

Morning Snack:
Simply top yogurt with pistachios. I actually gave my son the nuts to open himself (see learn something new) to challenge him to open them. He really enjoyed the prize of his efforts. Pistachios are a lovely flavored nut with a nice pack of healthy fats, and they are easy to open!
Serve with Water

Tortilla (whole grain or sprouted grain. We used spelt today)
1/8 to 1/4 cup Cheddar Cheese, grated
1/2 Cup spinach, chopped finely

For the little ones, they usually will only need 1/2 a quesadilla. Take one tortilla and put a slight layer of spinach and top with cheese on 1/2 and fold over other half. You can easily heat this in the oven until cheese is melted. Use a pizza cutter to dice.

Serve with water.

Afternoon snack:Gluten Free Pretzels (Annies gone Brand)

I love offering different nut butters to my son. Sunbutter is more cost effective and my son receives the benefits of sunflowers seeds: Vitamin E, B1, Magnesium, Copper, and Folate. It's also a smooth creamy nut butter with a nice taste.

Serve with water.

1 Cup Quinoa, cook according to package directions
1/2 cup onions diced
1/2 mushrooms diced
1 tsp fresh garlic minced
1 Tablespoon parsley
1 medium squash (your choice)
2 Tablespoons Sunflower Seeds
Vegetable Broth

Cut your squash in 1/2. Scrape seeds out (discard seeds or save for baking later) and place squash center side up in a glass baking dish. Mix onion, mushrooms, garlic and parsley into Quinoa and spoon into the center of the squash. Pile Quinoa and top and around squash. Pour broth - about 1 to 1 1/2 cups over and around squash.
Bake at 350 for about 40 minutes. top with sunflower seeds and serve.
Serve with milk.

Simple activities for you to get the most out of your time with your child. 

Play Today

Today, we learned to play a new card game called Pirate Snap. It's a game I bought from Usborne at least a year ago and ran into it seeking out activities. It let me teach him new strategy and problem solving skills and challenged him to quick thinking. 

Learn something New Today

We learned how to open pistachios. I know this seems silly, but Dominik was really taken with how cool it was to find those nuts in the middle. What independent skill can you teach your little one today?

Wednesday, December 14, 2011

Healthy Kiddos Day 2

Once again the sun shines on the beautiful blanket of snow outside and I'm hoping for another day filled with laughs and fun. I get to intermingle my day with work today, as I am now mostly working from home. It's a great benefit of what I do. Around this I'm planning some fun activities of which I'll share below.

Getting started on the right foot can help you to make the rest of the day fall into place much easier. What is the right foot? If you think about the fact that your body has just spent at least 8 hours without food, that it has been resting and repairing during this time, and for the morning is probably loaded with toxic waste just waiting to be released from your body, what would you fill it with?

First, WATER.

Next, a nutrient rich breakfast.
This is how I have begun to think. If I do this for me and for my son, our day is magical, we both have wonderful amounts of energy and I am able to keep up with him.
Today, I start our day with greens. How? A little creativity goes a long way!

Healthy Kiddos Meal Plan Day 2

Poached Eggs with Rainbow Saute, served with leftover Rosemary Bread

Dried Fruit
Roasted Root Veggies

Ezekiel Toast with Manuka Honey

Baked Salmon, Corn on the Cob

Eggs are a good source of animal protein and promote healthy thyroid function as they are a great source of iodine at a whopping 23 mcg per egg. I suggest choosing free range eggs or getting eggs from a local source you trust.

2 Eggs
4 - 6 Baby Sweet Red and Yellow Peppers
1 1/2 Cups Fresh Baby Spinach
1 Tablespoon Olive Oil
Salt, Pepper, Dulse

I had a hard time learning to poach eggs, but have found that if I just take a skillet and put 1/4 inch of water in it, then wait for it to rapidly boil, I do just fine. Once the water comes to a boil, gently pour eggs into skillet. Allow to cook just like you would and over easy egg, but you are cooking it in water instead of oil.
In a separate small skillet, heat oil. Add diced vegetables, peppers first, cooking those about four or five minutes, then adding spinach, just to wilt. Serve vegetables on top of egg. May add toast as I did for my son. I skipped the bread with my meal and just had egg and vegetables. Mmm.... luscious!
Serve with water

Proof my son eats his veggies for breakfast!

Morning Snack:
Today, since I was working, I opted to give Dom a quick and easy snack of mixed dried fruits. Caution, these are high in sugar, so serving with nuts is a good idea.

Sweet Potatoes are amazing satisfying foods to include in your diet. They are grounding and filling and filled with Vitamins A, C, and Manganese. I LOVE these potatoes roasted as they sweeten up quite a bit and are great to fill that sweet tooth. A root vegetable roast can include anything that grows under the ground, from radishes to parsnips and every thing in between.

Sweet Potatoes

Peel and scrub chosen root veggies, then cube.
Preheat oven to 475. Place into a casserole or glass baking dish. Drizzle with olive oil. Bake for 30 - 45 minutes until all veggies are soft.
Top with balsamic vinegar
Serve with milk

Afternoon Snack: 
I chose Ezekiel Bread because the sprouted grains make the bread easier to digest for my son who is gluten intolerant, since he's not celiac, just sensitive, we can give him wheat in moderation. I choose the highest quality as much as possible. Manuka Honey is raw and unpasteurized and filled with amazing natural healing benefits.
Serve with water or freshly made veggie juice

Our dinner includes corn on the cob and salmon. The corn was grown in our own garden, so we gain the benefits of knowing where it came from. Salmon is an amazing source of Omega 3 fatty acids, EPA and DHA. This type of fish is known to support brain health. It is also a heart healthy food and a great source of protein.

2 - 3 Salmon Fillets
1 cup Vegetable Broth
1 tsp Dill
Salt and Pepper

Place Salmon in a baking dish, pour vegetable broth over the fish and season with dill, salt and pepper. Bake at 375 for 25 - 30 minutes, or quick broil using cast iron skillet that has been preheated for ten minutes under the broiler. Add fish to skillet and broil for 7 minutes.

Simple activities for you to get the most out of your time with your child. Bonus: you'll burn calories!


Since the sled was such a fun activity yesterday we chose to do that again, for a few minutes out in the sunshine. The snow is beginning to melt so there aren't many areas left to drag him. Later in the afternoon we returned to the beautiful sunshiney day to take out our dogs and let them romp with us in the snow. I took note of how incredibly warm the sun felt on my skin and how cool the air was in contrast. We came in and made home made hot chocolate with marshmallows. YUM!


Find a fairly easy cookie recipe to attempt. I'm not a great baker, but do enjoy it when my efforts turn out.

I have taken a few vegetable cans I had ready for recycling and washed them well. We're going to turn them into (pencil, flower, odd and ends) holders for grandma and sister as gifts.

Tuesday, December 13, 2011

Healthy Kiddos Day 1

Oh what a beautiful day today is! From my office I look out onto the great open plains and they are covered (mostly) with a soft white blanket of sparkling snow. I love living in the country. I also love being able to raise my kiddos in the country.

We are focusing on simplifying this coming year and practicing being present. These are great lessons for me and I look forward to the changes that come with them. I feel it's a good example to set for my son, who at 4 (and 11/12 he'll quickly add) is quite impressionable.

Dominik always wakes up hungry, as did his sister. I love this time in the morning when he is revitalized and quite cuddly. Today our meals start off on the right track with a small cup of water. I've included whole grains and fruit as well as healthful vegetables in our days plan. Today, each meal is vegetarian, although we don't always eat vegetarian. I hope you enjoy today's meals and activities as well as Dominik and I have.

Healthy Kiddos Meal Plan Day 1:

Maple Oatmeal with Berries
Fruit & Yogurt
ST Sandwich, Carrots, Celery
Apple w/ Almond Butter and Flax

Whole Grain Wheat Pasta, Homemade Tomato Sauce, Rosemary Bread

We are lucky to use a water cooler and I'm quite spoiled by the preboiled water that comes from it. This makes preparing our oatmeal quite simple. If you do not have a water cooler/warmer, or instand hot water tap, simply place your water in a small saucepan. Bring to a boil, turn heat to low and add oats. Cook for 5 minutes, then add remaining ingredients. 1 Cup of oatmeal brings 6.1 grams of protein, as well as selenium, manganese, B1, B2, B3, B6, Vitamin A, E, Folate, a whopping 4 grams of fiber, Omega 3 and 6 fatty acids, as well as a beautiful spectrum of Minerals. 

1 Cup Old Fashioned Oats
2 Cups Water
1 - 2 Tablespoons Real Maple Syrup
1 tsp Cinnamon
1/4 Cup Frozen Organic Berries (Rasberries or Strawberries are really good with this recipe)
Serve with Almond Milk. 

Mid-Morning Snack:
In place of sugary or super processed snacks, I try to offer a variety of healthful whole foods. Wild Blueberries are smaller than your traditionally boxed blueberries. I love the flavor and their deep blue color. You can find these in the freezer section at Whole Foods. Blueberries are loaded with nutrients and are in my book a superfood. Bringing as much as 3.92 grams of fiber, Vitamins A, C, Folate, Calcium, Iron, Magnesium, and Ptassium they promote brain health and healthy elimination.

One single serving size blueberry coconut yogurt
1/4 cup frozen organic wild blueberries
2 tsp chia seeds

In a small child friendly bowl, empty the yogurt container. Top with blueberries and chia seeds.
Serve with water.

Sprouts are filled with life energy and vitality. Many different types are available, ranging from sunflower to broccoli. Always wash sprouts well before eating.

Ezekiel Sprouted Grain Bread
1/4 Cup Sprouts
1/2 Medium Tomato, sliced thinly into discs.
Veganaise Spread
3 Small Baby Carrots
1 Stalk Celery, ends removed, Cut in half

Make a sandwich using Veganaise, sprouts and sliced tomato. Serve carrots and celery alongside. Optionally serve hummus as a healthy dip.

Serve with milk or fresh made vegetable juice

Mid-Afternoon Snack:
As with my earlier snack, I love to offer a fun variety of foods. Dominik loves apples and they are seasonally delicious in early winter. This is a quick snack and I easily add the powerful nutrients of flax seed to the nut butter by shaking a teaspoon on top then mixing into the peanut butter. Nut butters are a great source of healthy fats for your kiddos, as well as a wonderful plant source of proteins. Almonds contain a huge amount of protein at 7.92 grams per 1/4 cup. I love serving Dominik Almond Butter as a peanut butter alternative.

1 Apple (Your child's favorite)
2 - 3 Tablespoons Almond Butter
1 tsp Flax Seeds

Serve with water

One of the gifts being a health coach has given me is working from home. I love being able to make my family dinner and have it on the table by the time my husband gets home, rather than the 7:00 or so it used to be. I also find that I'm slowing down and putting all my love into my meals, which adds the magic and powerful Vitamin L to each and every dish! If you do not have time to make your sauce, buy the best you can, organic with lots of flavor. You can add the veggies right to this sauce and "upgrade" your nutrients quite easily. Spinach falls into the Dark Leafy Greens category that I'm always trying to persuade my clients to include daily in their diets. Chopping spinach to add to your pasta sauce is an easy way to include it in your meal.

Whole Grain Pasta, we are using Rotini tonight
1 Jar Tomatoes, peeled or one large Can organic Moir Glenn Roasted Tomatoes
2 Tablespoons olive oil
Fresh or Frozen Parsley
1 tsp Rosemary
2 tsp Oregano
Zucchini, Diced
2 Cloves Garlic, pressed
1/2 small onion
Salt and Pepper to taste
1 1/2 Cups Chopped Spinach or about 1 cup frozen
1 Loaf Rosemary Bread , available at Whole Food

In a medium skillet, heat olive oil. Add diced onions and saute until they are clear. Add parsley, zucchini, garlic then spinach. Heat until spinach has fully wilted but is not losing it's color.
Add tomato sauce and simmer for 15 - 20 minutes. Season to taste.

While above is simmering, prepare noodles according to package directions and warm bread in oven.

Serve with Almond Milk.


Simple activities for you to get the most out of your time with your child. Bonus: you'll burn calories!

    We live on the Colorado Plains, so there is not a sledding hill in site. Yet, we have a sled. I put Dominik in the sled and dutifully pulled him around our yard for about ten minutes, laughing all the way! :) I realized outside of the giggles he gave me, that this was a great work out for my legs. He weighs about 40 pounds but on the snow he didn't feel that heavy. The fresh air and play lightened our mood and tired him out a bit.


   Recently, my husband reminded me that one of the coolest things about Christmas time was the smells coming from the kitchen. While I don't believe in feeding my kids tons of sugar, I love to cook and today we took an adventure in the kitchen, crossing the baking line a bit to bake a home made loaf of Rosemary Bread. It was easier than I thought it would be. Kids love to be included in anything we do, but cooking can be a challenge, especially if you are in a hurry. I made a point today to let Dominik help. He gladly pulled up a chair and stood by to add the ingredients as a measured them into the bowl. Once the bread was done, he gleefully shouted, "MOOOOMMMMM, OUR BEAUTIFUL BREAD IS DOOONNNEE.." How can you beat that?!
Dominik and Breakfast

Day one was filled with nutrients and laughs! I'm looking forward to tomorrow! I  am sure you are too.

In Vibrant Health and Happiness,
Tammi Hoerner, CHHC, AADP, MH

Monday, December 12, 2011

Five Days of Healthy Kids

Winter break has begun and the kiddo is home full time for four weeks with ME! What a fabulous Christmas gift for us both! I am so incredibly grateful for how my life is going right now. I sometimes cannot believe how everything I've wanted; my career as a Health Coach, my beautiful healing center, a fun part time job being able to coach for the best school in the world, AND I get to be home with my son nearly all the time right now. This is just amazing! This is the first time in my life I've been able to spend an extended period of time at home with my family, being a mom, a wife, and feeling like I get to choose what I want to do. I'm practically beside myself.
Then, it hit me.
What am I going to DO? What am I going to cook? I have so many choices, and maybe a LOT OF TIME! ...
Then, my Health Coach self steps in and says, "Take a deep breath, Tammi, and do what you LOVE!".

This is when I decided to share the next five days of meals and activities with you.

Each day for the next five days I will give you the recipes that make my day easier and activities that I know my son will enjoy now and hopefully remember for a long time!

We'll start tomorrow: 12/13/11 so be sure to spread the word and follow along!

In vibrant health and happiness, 
Tammi Hoerner, CHHC, AADP, MH

Sunday, December 4, 2011

Wraps to the Limited Time Rescue!

Feel limited on time to make healthful food? You are not alone.
You have so much to do! Run errands, cooking, cleaning, your job, commute, maybe even a work from home job.
This simple lunch idea will give you the fuel you need to achieve your productivity goals and deliver great nutrients to your overworked (and very deserving) body.

Chicken and Veggie Wraps

I love how quick and simple these are to make and the creative filling options are endless.

1 tbsp olive oil
small sweet peppers
left over rotisserie chicken
baby spinach leaves
wraps of your choice, I chose soft taco size artisan wraps

In a skillet, heat oil over medium heat. Chop mushrooms, discarding stems. Chop peppers, discarding caps and seeds. Add both to oil.
Pull 1/4 - 1/2 cup chicken off for saute, add to pan. Cook long enough stirring often to heat through and soften mushrooms and peppers.
Lay wrap flat on plate, place desired amount of spinach and sliced avocado then add saute mixture.

Everyone prefers different mixtures and seasonings. My son loves this with Ranch dressing (avoid products with MSG and High Fructose Corn Syrup!) My husband loves the wraps with a bit of Thousand Island. I am fine with no dressing and a dash of lemon on the avocado.

Other options for fillings include:
Swiss chard
Bean Sprouts
Brocco Sprouts or Sunflower Sprouts
Sauteed Chard or Kale
Sunflower seeds
Grated Cheddar Cheese
Fresh Mozzarella Cheese
pepperoni or other flavorful cold cut meat
Roast Beef

I encourage you to experiment with both raw and sauteed versions of this quick healthful lunch, feel free to share your results here!

Saturday, November 5, 2011

Sage & Shiitake Stuffed Squash

Sage & Shiitake Rice Stuffed Squash

Sage & Shiitake Stuffed Squash
What you'll need:

1 Butternut squash
2 stalks celery
4 medium shiitake mushrooms
1 purple endive head
2 Cups brown or wild rice, cooked measurement
2 Tbsp organic butter
2 Sage leaves
Your favorite herb seasoning blend. I used Watkins Garlic Herb.

Preheat oven to 375. Cut squash in half length wise. Scrape out seeds. Place dabs of butter on flesh of squash. Lay face up in 2 cups of water in a deep casserole dish and cover with foil. Bake for 30 - 45 minutes until tender.
While Squash is baking, slice and chop all vegetables and sage. Saute in 1 Tbsp butter or olive oil until tender. Add rice to vegetables and stir well.
When squash is done baking, season flesh of squash and rice stuffing. Stuff where seeds were with rice mixture. Place back in oven for up to 15 minutes.
Serve warm.
Serves 3 to 4.

With Gratitude

This year has been an extremely pivotal year in my own life, and I feel like it has been so much so for nearly everyone in the world. It's an amazing time to be alive, and for this I am so grateful.

Most of the changes in my life represent the manifestation of opportunities. I left my long time corporate business career to pursue my greatest passion in health and wellness, as a health coach and director of a wellness center. Today, I own my own health and wellness center and operate a growing health coaching practice. That's not the only change that occurred though.

I've made a few new friends, overcome fears of being in the public eye, public speaking, and learned to become more courageous. For this, I am thankful.

I've created a schedule that is completely manageable, which in turn, has allowed me to spent much more time with my kids, my husband, and be at home where I can finally take hold of  my own household responsibilities. (for the first time ever, my house is consistently manage-ably clean!) For all this I am grateful.

I'm able to be available when my son is sick, when he needs to be picked up from school, when I need to spend more time focusing on him. At four, this is a normal Mom calling. But with a full time job, it's extremely unlikely he'd get any of the time I'm able to give now, as I struggled with this with my daughter. For this I have so long worked toward and I am so grateful.

I have found my space of physical and emotional balance, through taking early morning time to journal, to move my body in ways I enjoy like yoga, walking, playing ball with my son, or dancing crazily around my living room. I am eating foods that nourish me, and making better choices over all. I am quiet enough to hear what my body is asking for and enjoy giving it what it needs. For this space after ten years of struggling, I am grateful.

I am thankful for each person who trusted me as a professional Health Coach, who opened their hearts enough to commit to their own well being, who for me, were amazing journeys to be a part, who helped me to grow and to become a better coach.

I am so thankful for each person who has walked through the doors of New Beginnings as a client. Who are taking steps to heal their bodies and lives. It is such a gift to  me to be able to create a space that is doing so much good.

I am extremely grateful for my group of amazing, gifted practitioners who continue to work hard to build their own businesses, who are working hard to be a part of my vision for our center and who always show up 100% for what they do. I am honored to be working with each of you. For you, I am grateful.

I am thankful for the wonderful friends I have made who keep on supporting my dream and vision of helping women to reconnect with themselves, to engage in their own lives, and to live life without regret, fully, deeply and with love.

More than anything, I am grateful for my husband and children, who are always amazing me with support, patience, ears that listen from the heart, and open arms when I need them, and an unimaginable amount of love. I am so lucky of a mom and wife to have this amazing family in my life. For you, I am grateful.

.....I am grateful to have so many blessings in my life. ....
Happy November,
Tammi Hoerner, CHHC, AADP, MH
Founder, Director New Beginnings Health & Wellness

Thursday, November 3, 2011

Super Simply Healthy Pizza

Super Simple Healthy Pizza

You'll Need:
1 pack multigrain pizza crusts - small
(I used a 5 pack of Pizza Parlor Whole Grain crusts)
Olive Oil
Garlic Herb mix
Green Olives
Artichoke hearts
2 Medium tomato
Low moisture Mozzarella Cheese

I used my pizza stone for this project. Preheat oven to 375.

lightly oil pizza stone, lay three pizza crusts on pan. Lightly oil crust. Slice tomatoes as thin as possible and spread out on pizzas. Sprinkle seasoning mix (I used Watkins Garlic Herb), layer toppings however you want!
Bake for 15 minutes.
Eat and enjoy
Serves 3

Wednesday, October 26, 2011

The First Snow

I have never been a fan of the cold weather. However, today, I am developing a very different view point.

For once I am grateful that I look out to a blanket of beautiful white sparkling snow. It's pristine, soft, and calm. When the sun comes up, I'll snap a photo and share it later...

I have a different perspective today because I am not obligated to drive in it. For the first time in twenty years, I can say without guilt, fear, or shame that I AM STAYING HOME AND I'M KEEPING MY SON WITH ME!

With the cooler weather, I'm noting a shift in my approach to food and movement. I want to slow down, physically, and I'm attracted to warmer foods rather than cooler foods. I am not positive, but I don't feel many smoothies will be for breakfast in the months ahead, and I certainly don't feel like a cold stalk of celery.

Instead, I'll be turning to homemade vegetable soups, breads, roasts, and grains.

Movement, for me, will be moved inside. The cold weather makes my hands hurt and I have a tendency to feel extra tense.

I'm actually looking forward to the change in the season this year, and am ready for all that it brings with it. Snow included.

p.s. I shared earlier this year that I had some pounds to lose. I hope this next is motivating for you: I've lost 7 pounds and am only 5 pounds from my final goal weight! Yay!

Thursday, October 20, 2011

Enjoying my Movement

Walking in nature is extremely fulfilling, but if you live a busy city life like I do, getting away from it all may not be an option. Don't let the lack of the perfect environment prevent you from moving your body in ways that nourish you.

When I moved my business to the city of Englewood and opened my integrated wellness center, I found that the unfamiliarity of the neighborhood hindered me from enjoying my usual daily walks. I don't think it was really that I was afraid I would get lost, but rather just didn't have an established route or routine to fall into. I had to recreate my movement routine and this in itself while I was relearning a daily work routine posed a new challenge.

If you have kept on top of my posts, you see I've managed a few hikes, lots of fun entertaining walks through community spaces like zoos and museums, I've had a walk or two through the local community, but really  most of my walks were in the basement of my home on my treadmill. (boring and uninspiring)
Last week, while pondering this very topic, I recognized I needed to begin to create this routine, mainly by creating a schedule, then, by taking note of things I really enjoyed about my walk.

Making changes and living in transition can often create disruption in even our most regularly scheduled habits including sleep, eating well, exercise, time with our children and husbands. I've put together a few simple guidelines to create a new habit of walking at least three or four times a week that I'd like to share with you.

1. Start by identifying where you'd like to walk. This is most easily accomplished if you can walk there to begin with. Near my office, there is a really pretty walkway but I have to drive to get to it. I found that in itself a hindrance so decided to just walk in the neighborhood that was directly near my office building.
2. Decide how much time you want to walk.  This is most often determined by how long of a lunch or break period you have away from your office. This was interesting to me, since I recently started working for myself. Well, okay, it's been 9 months, but I still feel like I'm breaking the rules if I walk longer than 15 minutes. My last walk was 45 minutes and I felt great when I got back to my office.
3. Put it in your schedule. I use an old fashioned Franklin Covey type scheduler and actually write in break times and times to work on self care. I even schedule days off for myself so I don't forget to take them. Being self employed is sure weird sometimes.
4. Make note of all that you enjoy about your walk. I personally am a very curious person, so enjoy viewing architecture, gardens, flowers, bugs, animals, people, how high the trees grow, pretty much anything that is out of my day to day life. I guess I'm easily entertained. If you don't find this entertaining, bring your Ipod with your favorite music, latest audio book or audio classes.

Below are a few pictures of my latest walk. Find inspiration and encouragement out in the world! I always put myself in the space of feeling like I might forget something if I don't get out and connect to the world around me.

Monday, October 10, 2011

My Guys

I was surprised when Jim called and said be ready to go, The Children's Museum lot was full so they must have fun stuff going on.
I was really excited to play, to go spend time with my guys.
I am so grateful that I have such an amazing family, including two amazing guys who fill my heart with so much love.

My Little Artist

Experimenting with My Dad

Fun with Food in the "Store"

Spending time with family to me is priceless. This is one of those huge spaces for me that I don't necessarily need food if I am fulfilled with time with my kiddos and hubby. Love is nourishing all by itself.

Friday, October 7, 2011

Pumpkin - not just for decoration any more!

   I remember having this weird epiphany when I realized you could eat pumpkin. All I could think of were the slimy stringy insides and how my hands would be covered in goop after a few hours of pumpkin carving at Halloween.
   The truth is Pumpkin is a highly nutrient packed food. Pumpkins are actually considered a winter squash! Winter squash is an excellent source of Vitamins A, C, Potassium, fiber, Manganese, B1, Copper, B6 and a bit of B3! They are also loaded with carotenoids which protect your cells from the damages of free radicals.

   Since most of the pumpkins sold at your local grocery store are for making jack-o-lanterns, they are usually a bit stringy and not as flavorful as the smaller Sugar Pumpkins. It makes sense to opt for a smaller pumpkin or ask your grocer for the Sugar Pumpkins specifically to have them pointed out. I choose a smaller pumpkin from my garden to use for baking.

Want to bake your own pumpkin? 
   To bake a pumpkin, first wash the skin, cut it in have or quarters, making it small enough to fit in a baking pan. Carefully, using a spoon, scrape out inside strings and seeds. Set seeds aside for roasting in a seperate dish.
   Place pumpkin flesh side down in a covered roasting pan. (I actually have a covered stone baker I use from Pampered Chef for this.) Add 1 - 1/2 cups of water. You may also add organic vegetable broth for additional flavor.
   Bake at 375 for 45 - 60 minutes. Test for softness. You should be able to smash it easily.
   Allow to cool enough to handle and remove flesh from skin. Season with sea salt and pepper and add a bit of butter or coconut spread.

Want to learn how to roast those seeds?
   Using seeds set aside from above process, rinse thoroughly. Remove all pumpkin chunks and string. Add 1 tsp Olive Oil or Coconut Oil. Season with salt, herb mixes, garlic salt, seasoning salt, dulse or another favorite seasoning and toss. Try to be sure all seeds are coated somewhat.
   Spread evenly onto a cookie sheet.
   Bake at 325 for 25 minutes.
   Allow to cool and enjoy!

After I baked my pumpkin, I set it in the fridge until near dinner. I reheated it using a bit of olive oil and minced garlic in a sauce pan. Stirring constantly and mashing pumpkin until it was a mashed potato like consistency.

I can tell you that filling my home with the smells and flavors of baked pumpkin is perfect for setting the tone of a fun family meal and is a step in preparing our bodies for the colder days that lurk right around the corner!

Yummy! Happy October!

Wednesday, October 5, 2011

Lunch Time Leftovers

I've made it part of my regular routine to cook in bulk. This has made it really easy on busy days like today when I am juggling the IIN's student coaching, family, and things around the house.
My lunch today is a prime example of reaping the benefits of leftovers. Beets and Green Bean Casserole - Tammi Style.

Which reminds me to put the recipes for both on this very blog.

Roasted Beets

Coconut Oil

Sea Salt

I like to roast fresh beets straight from my garden, either in my oven or on my grill. To do this, remove top and root, wash your beets using cold water and a vegetable scrub brush until all traces of the earth are gone. Cut in half or quarters and place skin side up in a glass baking dish along with a tablespoon or two of coconut oil.
Roast your beets at 425 - 450 for 30 - 45 minutes or until soft when poked with a fork.

Allow to cool and remove skins.
Enjoy with a dash of high quality sea salt.

Green Bean Casserole - Tammi Style

Fresh Green Beans
Barley - prepared according to directions
2 T - Organic Butter
1/4 cup Vegetable Broth
1 small zucchini

1/4 white onion, diced finely
Fresh Mozzarella Balls

Preheat oven to 325. spread butter in a 9x13 glass baking dish.
Wash and cut green beans, discarding ends, into bite size pieces Wash and cut zucchini, discarding ends, into 1/4" round discs, then cut in half to make half moon shapes. Mix together Barley, vegetable broth, onion, green beans, and zucchini. Top with mozzarella balls, as many as you wish.
Bake for 30 - 45 minutes.

Serve warm.

So originally, I made the beets fresh from the garden and peeled them, then placed them in the fridge for an element to any meal. The casserole was our dinner just a few nights ago. Bringing them together for lunch today gave me a satisfying warm meal filled with vibrant nutrients!

To reheat without a microwave you may place a little oil in a saute pan and heat through on medium heat until warmed to desired heat.


Thursday, September 29, 2011

Scrambled Eggs, Chard, and Chia

4 Organic, Cage Free Eggs
1/2 cup original almond milk
1 large swiss chard leaf, torn into tiny pieces
Watkins onion garlic pepper (or use garlic pepper)

In a medium sized skillet, heat pan over medium heat. In a bowl mix together all ingredients. Add to skillet and using a spatula constantly mix until cooked completely. 

Saturday, September 24, 2011

Autumn Leaves

The leaves are just beginning to turn.
Autumn came so very quickly this year. It's the time of year when the sun still has a soothing warmth on your skin, but often the breeze brings a refreshing crispness to it that whispers of the coming winter.
Fall is many things in my heart. It is a time of remembrance of the previous year, sometimes of events and challenges, but mainly just looking back at the always flying summer.It also feels like a time when my body wants to take a deep breath and rest. I am drawn to take long walks and absorb as much connection with nature as I can, as if, soaking up the sun today will last tomorrow, next month, then the winter.
It is a time of celebration of my life with my amazing husband, this year, we reach the awesome land mark of ten years.
But most of all, it is a time I feel transition the strongest. In my reflection over this past 9 months, I have had so much transition in my life. First, leaving Tolin (my final corporate accounting job) after 11 (nearly 12) long years. Then, walking into an industry that is brand new to me, but one I am so deeply passionate about. I have spent the rest of the year building my life long dream of having a happy and fulfilling career as a health coach and owner of an integrative health center. It has been extremely challenging for me, as well as for my husband. What amazing changes and challenges; from learning how to balance work and life, to learning to create new functional processes within the center. I've challenged myself on practically every level of my existence and from this I have grown as an individual immensely. I have begun to create plans for the future of my center, and my health coaching business. It's empowering to think I can not only think outside the box, but act upon it, when ever I wish.
Part of my most recent experiments are with time balancing, include walking away from my computer and engaging in my own life - creating solid boundaries with work and life. This is one of the main reasons I wanted to work for myself for so many years. With this engagement comes amazing amounts of time with my family. Time I've never had before, but time I feel like every mother earns and should take. What a gift that comes from taking risks and trying new things!

Thursday, September 22, 2011

Plugging Into Fall and to Self

This morning, after dropping little Dom off for school, I visited that park I told you about. This time I walked further and listened to my WISH SUMMIT audio for the day. I notice that when I do this, I half listen and half think.

Today my thoughts are on the challenges I have in life right now and how to shift my energy to the positive. I have done so much studying about attracting abundance, about shifting thoughts and setting intentions. I'm finding that this can be challenging when the poop hits home. My spirit is dowsed with a heaviness I cannot describe. It affects every corner of my being and existence. How does a business owner, teacher, guide, friend, and mom lift herself so she can be the cornerstone for others?

I know the answer and found it today in my walk, listening. I understand that I need to change my vibrational frequency to be higher so that I can attract similar frequencies. (if I'm speaking Greek, read Wayne Dyer's The Power of Intention, Ronda Byrne's The Secret, or any of Echart Tolle's books.) So, I began to change my thoughts to those of what I loved about that moment.

Looking around, there is SO much for me to love at this park....

The landscaping is so easy for me to look at. It's very natural feeling and includes wide open rolling grass, small water falls, natural grasses, cattails, lovely trees, and this day the sun is shining. I love the feeling I have when I am here. It feels homey, and comfortable - yet open and natural like the land I live on. I really love it here.

Already, my energy shifts. I begin to think about possibilities of maybe someday living in this neighborhood and raising my son in an area with other children, yet having access to the open plains and country side I love so much. I think of being close to Barr Lake, and of being able to stay in the same area, which brings a sense of stability and safety with it. I begin to think of how much time Jim and I would save by not commuting so far. I think of my cats and how I would I would fight to keep them, although I'm sure it's against the covenants, but they are old and we are the only family they've ever known and I made a promise. I think of how I could teach cooking classes and smoothie making classes at the local recreation center. I think and I think. 

This is why I love walking. It's my time for me - to realign, to focus on what matters, to breathe fresh air and feel the blood pumping through my body. I feel free and limitless when I shift my energy like this and I feel empowered to take action. 

Today, I walked 1 and 1/2 miles

Thursday, September 15, 2011

Upgrade Madness

One of the greatest things about no longer dieting is that I can still enjoy all of my favorite foods. When I am being really careful about what I decide will go into my body, I upgrade in every instance.

You can apply this too! It's easy!

Take whatever you are seeking and upgrade! If you like to bake, use organic whole forms of foods, switch out whole organic sweeteners like honey, sucanat, turbinado, or molasses for refined white flour, use organic wheat flour or another cool grain flour in place of refined white flour. How about organic cage free eggs in place of regular mass cruelty produced eggs? So many changes will result in a full home made taste in your baked goods! Hmmm, just like Mom made!

Another way to upgrade is to check your labels for organic whole foods instead of chemicals. You can still have a pot pie, just choose Amy's. You can still eat frozen pizza, or better, go get a Whole Foods multi grain pizza dough and create your own pizza pie!

Want Ice Cream? Boulder has a local company that uses all natural amazing ingredients! No HFCS in that box!

To challenge yourself, take your favorite recipe and upgrade in as many spaces as you can think. Feel free to share your experience here!

Most importantly - HAVE FUN! Food should be nourishing both for your body and for your mind!

Wednesday, September 14, 2011

A Reunion with Honoring Self

Life has been really interesting lately.
Most recently, Jim and I have decided that maybe it makes sense for me to not go in on days I don't have to. For one, we'll save gas, for two, I'm just as productive here as there. For three....well, I can stay home if I want to. (foot stomp, hands on hip)
Lastly, it's a part of a lot of thinking around a cloud I've been carrying for about a month. I've felt exhausted, emotional, frustrated, and afraid. No matter how much I brushed it away, it just kept coming back. My work/life balance had slipped away, quietly at night when I wasn't looking. I was working nearly 24/7. Up at 3 or 4 in the morning, to sneak down and work until it was time to wake Dom; and getting up after getting him to bed at night and coming down and working some more. Like my days weren't long enough.
I haven't been eating as good as I normally do, I haven't been sleeping well, and I haven't been moving nearly enough. As you might know, stay still for a couple of days at this age, stuck at a desk, and you quickly feel rusty.
Jim suggested I stay home on the days I really didn't need to go in, with suggestions around time management (yes, even this time management queen started to slip), scheduling out the next six months, business planning, vision work, goal setting, etc. Yes, it's a good idea. Then to myself I added; and begin to take my health back, creating balance in my favorite ways. Nourishing ME and not just my business.
So, with full intentions of having a very productive day, I dropped my son off at the start of school. It is his second day of Kindergarten, so we had a great drop off. He's at a really challenging stage where he constantly tests boundaries. With everyone. Anyway....that's a story for another day.
His school is located in a new suburban area northeast of Commerce City. I love this new area, love the lay out and how it seemingly embraces the prairie. It's homes are natural tones and it has it's own walking trails and beautiful landscaping that include plants native to our area. LOVE IT.
I decided after dropping him off that I'd explore the local walking paths. I left my car outside of the recreation center and headed out to what was the most beautiful walk I've taken in a long, long time. It was peaceful, since I was alone, and I was able to walk my pace and take in the animals and beautiful trees, grasses and plants. I  noticed that although the ponds are man made, I enjoyed the little black ducks with cream colored beaks that quacked when I came  near. I loved the 7 foot cat tails and striped grasses that skirt the ponds. This is what I've been looking for!
I walked a mile and decided I would do this again on Friday - my next work from home day.

Tuesday, September 13, 2011

Amazing Eggs and Mushroom Saute

Speaking of sautees.... I used a saute in this amazing breakfast (or dinner) recipe.

Amazing Eggs and Mushroom Saute
Organic salted butter
6 Eggs
Organic Minced Garlic
1tsp turmeric
½ tsp chili powder
1 small Zuchinni
3 grape tomatoes (or 2 romas)
6 baby bella mushrooms
Dice all veggies into small bite size pieces. Over medium heat, melt butter in medium sized skillet. Add tomatoes, zuchinni, mushrooms, and garlic. Saute until tender, about three or four minutes. Add turmeric and chili powder. Mix in thoroughly. Remove from pan. (set aside)
Using same skillet, make over easy eggs. Using a spatula, shape and unstick eggs from skillet until runny in the middle but all whites are cooked, turning only once.
Serve with Egg in center of plate, topped with sautéed vegetables. Sprinkle a dash of salt if desired.
May add a whole grain English muffin or sprouted grain bread to this dish!
Serves 4 – 6

Monday, September 5, 2011

Vegetable Soup with Corn Bread Muffins

Beautiful Rainbow Vegetable Soup With Corn Bread Muffins

Cook Corn Bread Muffins according to package directions. 
For this mix, I used Bob's Red Mill mix.

Not everything I do is from scratch, but I use the highest quality ingredients I can find. 
Start with a Bob's Red Mill Vegetable Soup Base. 
Soak for at least 2 hours and strain water, add fresh water when you are ready to begin cooking. 
I added about 2 cups of water and 2 cups of vegetable broth.
Allow soup base to cook for 45 minutes before adding sauteed vegetables. 
For sauteed vegetable recipe, see previous post. 
Easy, Peezy, HEALTHY!

Sunday, September 4, 2011

Is there a magic pill? NO!

Natural, healthy weight loss is slow and sustainable. 
In my every day I'm running across the extreme desire for that "magic pill". It brings up so much inside myself when I see others yearn for a thinner appearance that is based on quick fix concepts. It took awhile for you to get there, it's hard to hear, but it's going to take awhile to get out of it. The worst part is, if you aren't careful, you'll gain back double the pounds when you have completed your diet. I have heard tell that the number one cause of weight gain is DIETING! After the past few years, I have begun to understand it. Physically, emotionally, and realistically.... dieting doesn't work.

Now...that I have that off my chest.
I feel much better.

After an amazingly inspired past few weeks, I have removed 3 pounds of fat from my body. Focusing mainly on what I'm eating, but squeezing in movement every where I can. I've really spent more time down in my movement room this year than any other year, I've gone for walks, gone hiking, gone to the zoo, museum, etc for entertainment that takes a little movement. I'm always focusing on creating space to become healthier.

The biggest change I've made in the last few months is returning to cooking in bulk. I am using my Sundays to make big pots of soups, casseroles, vegetable lasagnes, sautes that are simple to reheat. I am finding these are making a huge difference in what, not only I chose, but what my husband chooses to eat during our crazed and busy weeks.

Components I will precook or prepare include:

  • Washing, dicing, chopping fresh from the garden raw veggies
  • Precook a batch of grains, usually brown rice, but also quinoa, millet, or kasha
  • Saute greens in olive oil and garlic
  • roast a batch of veggies on the grill or in the oven, sweet potatoes, peppers, onions
During the week, I'll take components of these and make stir fries, wraps, soups, sandwiches, in a flash! It is saving a huge amount of time, and when we come home completely exhausted, there's always something quick to grab that is healthy, home made with love, and easy.

Thursday, September 1, 2011

A Rainbow of Flavor Sautee

A Rainbow of Flavors

This saute is in preparation for vegetable soup.
In 2 Tbsp Olive Oil, add chopped vegetables of your liking.
My saute includes:

Yellow Squash
Red Sweet Pepper
Green Beans
Black Pepper
Minced Garlic

Saute until vegetables begin to soften.

Add to soups, stews, top rice or quinoa, or put in a wrap.

Simple and tasty!

Saturday, August 20, 2011

and then they grow up......

There is something about a child leaving to pursue her life that is both heart wrenching and beautiful. It is sad, and wonderful. It is hard, but it is time.
My daughter drove off in her little blue Toyota this morning with the sun at her back on to the rest of her life. She's 20 and this is not the first time for her to move out, as she did go to CSU for a semester and lived on campus that year. That separation was much more difficult for me than this one, but I am still so sad.
We will all miss her, even her little brother who gave her complete hell all the way out the door. I guess that would make it easier than the crying of not wanting her to leave that he did when she was at CSU. That really would make it hard.
As a mom, this is the time in my life that I begin to focus on me and where I am and where I want to be. My son is 4, so I am far from an empty nester, but that is a piece I truly wanted. I never want to stop having children in my home.
I love being a mom, and I love watching them grow, as hard as this very day is, it is a gift for me to be here to watch her drive down the driveway and pray for her safety and pray she makes good decisions and always learns from her bad ones. I pray for her to find true love, make tons of new friends and always be able to hold onto the old ones. I hope she always has what she needs. I hope she is able to create her vision for her future, so she can clearly chase her dreams, spread her wings and fly.
It was such a gift for her to come home for her sophomore year in college so we could spend so much time together as I transformed my career and life into doing and being what I've wanted for a long time. This change left me our Mondays where we were able to go hiking, exploring, walking, shopping, to lunch at Beau Jo's, to the museum to look at rocks, and so many other places. To have my second birthday, just me and Auriel, filled with lots of talk about life, boys, dreams and each other's challenges.

How lucky am I to have a daughter who is also a best friend. 

Wednesday, August 17, 2011

Eat in Season, right now - yellow squash and tomatoes!

Getting ideas for veggies at breakfast time can be challenging. Especially if you dislike scrambled eggs and omelets, which is my own problem. However, I usually don't have a shortage of creativity in my kitchen.
This morning, I created a saute using yellow squash, tomatoes, a "dippy" egg (over easy), and served it on whole grain toast.

Chop 1 small yellow squash into 1/2 inch or bite size pieces
Chop 2 grape tomatoes into bite size pieces
Saute in 1/2 tsp olive oil and minced garlic for about five to seven minutes until slightly soft and warmed through.

Cook egg as desired. My son likes over easy, as do I, so this is what I made.

Toast sprouted grain or whole grain toast.
Top with egg.
Top with saute.
Sprinkle with fresh cilantro.

I brought the saute to work with me at my center this morning and reheated it in our toaster oven at 325 for ten minutes. Served with fresh avocado on a whole grain tortilla.

Confession: I ate two of these wraps.

I love eating well!

Thursday, August 11, 2011

Egg in a Butterfly Shaped Hole

I looked for a heart shaped cookie cutter, but I plain don't have one. I have a butterfly though.

This year, the butterfly has taken on a significant meaning in my life. Transformation, change, from the same old drudgery to a beautiful colorful new life. This transformation has taken shape through my career and health, which has improved my relationships, my outlook, and me! In my new center, I've really taken to the butterfly as the symbol for this transformation, it is my logo.

Now, I see butterflies everywhere. Do you ever have that happen? I truly feel like it's how I know I'm where I am supposed to be.

I knew today would be a perfect day because the only shape I could find was a butterfly. ... well, okay...whatever must be. It's sure funny how these critters have a way of showing up in my days....

Egg in a Butterfly Hole

Whole grain bread, one slice per person
Eggs, one per person
Swiss Chard
Butterfly cookie cutter (or heart, or circle), use to cut shape in center of bread.

On a griddle, melt about 1/4 tsp of organic butter.
Lay toast in melted butter, pour one egg into the center of each piece of bread.
Allow to cook for at least 5 minutes over medium heat. When you can see the egg is cooked on the one side and 1/2 way through, it's safe to flip. (slowly)

Allow to cook on this side for a few minutes until egg is cooked to desired doneness. My son loves dippy eggs so I try to not over cook the yolk. Add pepper, top with greens before removing from heat allow to lightly wilt. (or place fresh greens on top of egg after removed from heat, serving them raw.)
Serve warm.

Don't they just make you happy?
This healthful breakfast filled with protein, multi-grain toast, and beautiful swiss chard was preceded by 1/4 mile on the treadmill and 10 minutes on the elliptical machine.

Sunday, August 7, 2011

Self Challenges and Accomplishments

I think it is my Gemini side that always ventures off the trail I originally set out to walk.
I intended to originally challenge myself to walk, a lot. Then I found out that my son is totally opposed to hiking and completely not up to walking much more than a block.
This resulted in a lot of non-walking activities over the summer. Especially after the Red Rocks hike. It was beautiful, but he opposed, griped, and complained the whole way. Which truly took the enjoyment out of it.
Yet, last week, I found myself at the zoo toting him along in his wagon, while I walked a couple of miles in the 100 degree heat. I LOVE to walk, and it's always the way I find my way back to health and balance when things get out of whack in my life.
The other thing I intended to do was to eat vegetarian to get some of the stress weight off that I gained in my huge changes this year. I realized why I am not a vegetarian in the first place.

  1. Doing so makes me crave meat
  2. When I don't honor this craving, I eat pretty much anything that is near me, except cats and people of course. (let's not talk about furniture....of course I'm kidding)
  3. I usually find myself in the middle of a binge wondering how I got so far off track. 
So, needless to say, the vegetarianism went right out the window. If you read back and wonder what happened to all of it, you can now see why I got off track... really, I needed to identify it before I realized what happened. This is the gift of doing what I do as a health coach. 
As I find balance in my every day life of coaching and running New Beginnings, my center, I am once again finding the balance in my health and lifestyle activities. 

While I am not eating vegetarian, we have mostly meatless meals. I prepare meals with meat perhaps 2 or 3 times a week, with the rest being meatless. 
I've also found a nice balance in my movement that keeps me inspired and allows me to accommodate my son's need to not walk too far. 
I find myself in my work out room, in our basement 6 days a week. This space allows him to play in his room, watch television, or work along side me for a few minutes at a time. It allows me to properly control my workouts so I get the most out of them, keeping my heart rate elevated and my body moving. We also have the appropriate equipment to rotate exercises to keep my body guessing, allowing me to reduce plateaus and quickly reach my health goals.
Our Mondays are still filled with fun activities with the kids, but they often revolve more around his interests. Little Monkey Business, the Denver Zoo, along with hanging out around the house and getting stuff done. 

So, If you find yourself asking, "What happened to the 100 salads in 100 days? and How Many Miles Can I walk in a year?", well, I'm still working on the salads.... and I'm adding miles, as they are walked where I can account for the distance. 
In a way, it shows that being able to change your routines to meet the needs of your life can help you to continue to move forward in reaching your goals, and in a way it might help to know that you are not set in concrete and it's okay to not end doing what you originally set out to do, as long as you know you are taking care of you. 

Today, I walked a mile on my treadmill, and topped it off with 13 minutes on my eliptical. I've been lifting weights 3 - 4 days a week as well. I am loving this weight resistance and the results I'm seeing. I'm standing taller and losing inches quickly. WHICH I LOVE!