Craving Something Unhealthy?

Well, I was too! I wasn’t craving the worst thing, Campbell’s Vegetarian Vegetable Soup, but there are things on the ingredient list that just don’t work for me. The corn is most likely GMO which is a controversial subject, but I choose to err on the side of caution and avoid it when possible. And the pasta is made with wheat which I try my best to avoid because it causes me grief, and eggs (probably not pastured and who knows what the chickens ate) and sugar which shouldn’t be necessary to cut the acidity of the tomatoes because there are carrots in the soup.

All of which left me in the lurch so I started checking around and found Amy’s Organic Fat Free Vegetable Soup which was delicious once I added a squirt of olive oil, but pricey at around $3.60/can. That can was enough for one nice-sized bowl and I definitely bought it, then found it for a around $2.50 online through Walmart.

One day a few weeks ago I was walking through the grocery store and spotted a package of mixed veggies. That’s something I hadn’t looked at or purchased in years, but the picture got my attention because it is exactly what’s in Campbell’s or Amy’s vegetable soup. The light bulb came on! I checked out the ingredients on Amy’s can and knew that with a can of tomatoes and a few spices I could duplicate the veggie soup of my craving! And, it works! Here’s how:

  • 1 large can of diced tomatoes
  • 1 bag of frozen mixed veggies
  • 1/3 bag of frozen organic corn*
  • 1/2 bag of frozen edamame*
  • 1/2 bag of frozen spinach
  • 1-2T reduced sodium tamari or soy sauce
  • Dehydrated onion flakes, celery salt, garlic powder, salt, pepper to taste
Delicious, and lots of it! The bowl in the front was today's lunch served with some watermelon slices. YUM!

Delicious, and lots of it! The bowl in the front was today’s lunch served with some watermelon slices. YUM!

Using a large pot, put all of the ingredients together along with 1 1/2 tomato cans of water. Heat it all up and then simmer for a couple of hours.
I like extra corn and wanted a bit of protein thrown in. Use organic when possible and practical. You can use onions, garlic and celery, I just didn’t happen to have any on hand when I put mine together.
The second time I made it I cleaned out the bits and pieces of veggies in my freezer and added some okra, peas and kale. Play with it and enjoy!

So, the moral of the story is, you don’t have to pay a fortune for a healthy version, nor does it have to be difficult to create. I’d love the challenge of finding healthy alternatives for you. Visit my website and click on Contact Me.

Bon Apetite!


Smoothie of the Week

Vanilla Frappe

I’ve started a couple of new things on my website. One is the Smoothie of the Week. If you’re looking for good ideas for tasty treats, this is the place to go, but make sure to copy down the recipe because when the next one goes up, the old one goes down. Visit late Monday or early Tuesday for the new recipe.

The next is the Tip of the Day. This one appears on the Home page and should be up, most days, by noon.

I hope you enjoy them!


Salad in a Jar Party!!

Let’s Do This!
When: Sunday, July 31st at 2pm-4pm
Where: Community America Credit Union on 95th Street (just west of Nall)
Why: Because who doesn’t want to have a healthy lunch or dinner ready for FIVE days!
RSVP: Go to my website, click on ‘Contact’, let me know you can make it and I’ll send the specifics … Or you can head over to the Facebook Event Page and RSVP there.

Salad in a Jar 101

Feel Good Friday

Friday is the perfect time to think about how your week went and what you can do to make next week even better. Every Friday I’ll be sharing news and tips about healthy choices that might work for you. So, let’s get started!

Click on the image above for Dr. Weil’s article in the NYTimes with information about how you can get an effective workout done in 7 minutes.

What’s the #1 thing you can do to prevent, reverse and/or reduce chronic disease? Eat more fruits and veggies! Click the picture above to read a great article about the benefits.

You’ve heard me talk about making simple changes that add up over
time. One Simple Change that I started in February was to begin every day with the nutrition in over 50 fruits, veggies and other plant-based foods. They give me energy, support my immune system, reduce oxidation and keep me focused. I create a smoothie ,with all of that goodness and it actually tastes great! Crazy, yes? All that has to be expensive, right? Wrong! I pay just $5.07 per day. I can’t even get a muffin and a cup of coffee for that!
If you’d like more information, or a sample, visit my website at and let me know and I’ll make sure to fix you up!


Tidbit Tuesday-Chia Seeds


Wow! These little, bitty seeds pack a wallop! 1oz. (1T + 1/2t) has 8.6g fat, 4.4g protein (high quality containing all essential amino acids except for taurine), 12g carbohydrate, 11g fiber; 1620mg Omega6, 4915mg Omega3, 18% DV of calcium and it’s also high in phosphorous, and manganese. Chia also contains zinc, potassium, copper, niacin, folic acid and magnesium.

All that nutrition is packed into a tiny seed that’s tasteless! That means you can add it to almost anything without affecting the taste. Go ahead, sprinkle it on salads, cereal and yogurt or blend it up in your smoothie. (See Mad About Monday 2-6-12

So, what are the health claims? The Aztecs ate chia seeds for energy. It is reported to be mildly anti-inflammatory, slows the digestion of carbohydrates helping to regulate blood sugar, lowers bad and raises good cholesterol, aids in weight loss and helps to control cravings. Because it’s loaded with anti-oxidants it aids in the prevention of heart disease and hypertension and should be included in any anti-aging strategy. It also aids in hydration and is great for your skin

As if all that isn’t enough, unlike flax seed, chia doesn’t need to be ground to get the benefits, making it easier and faster to use; and it doesn’t need careful handling because it doesn’t get rancid due to the high levels of anti-oxidants. I’ve read that you can keep them for two years.

Chia seeds turn liquid into a gel-like substance that surrounds the seed. It makes a fantastic base for a raw pudding. I got the following recipe from

1/4c chia seeds, 1.5c almond or other nut milk, dash of vanilla, sweetener of choice (I love pure maple syrup). Put all ingredients in a glass jar, shake to mix and refrigerate overnight … Voila! Pudding!

As a variation, I plan to try adding 1T of raw cacao to the mix … yum!

How the 10-Day Detox Changed My Life

hyman book I can say that it feels great to have energy, to sleep better and to be losing weight! It’s hard for me to even think back to how I felt before I did my first 10-Day Detox on January 5th, because I’ve stuck with the program and I feel so much better. I thought I would go crazy without any bread, pasta or cereal, but it’s been pretty easy. Then I thought I’d go crazy without coffee … Again, pretty easy. (I did add back in decaf after about 15 days and I enjoy it every morning, but I really didn’t have much trouble before that.) And who doesn’t think that sugar will be HUGE!? Yeah, me too, but it was hardly a blip on the radar.

The good things that have happened?

  • I sleep like a baby
  • My energy is very high
  • Working out isn’t the big drag that it used to be
  • My circulation has improved so much that I can walk my dogs in this cold, frigid air and not have my fingers about to freeze off regardless of the type of gloves/mittens I’ve got on.
  • My skin is glowing. True story–just ask the three people who have said that!
  • I have lost several inches and pounds. I must admit, I’d lose more if I’d eat smaller portions, but right now I’m just trying to get a handle on eating the right foods.
  • And while I don’t have independent verification, I think that my brain is working better.

Here are some testimonials from the past two groups:

Say What

“ … the best gift I’ve ever given myself. Thanks so much Nancy, I’m telling all my friends!”

“I have enjoyed the 10-day detox and cannot believe 10 days have passed. I feel amazing! I was a little worried beginning the program that I would have major cravings, but I found it easy.”

“I am going to continue on with the program, being mindful of what I eat. Everyone should do this detox. Nancy, thank you for a great 10 days!”

They each lost a minimum of 5-6 pounds. Some lost 10 pounds in 10 days!

So, what are you waiting for? The next group starts Monday, the 23rd with a prep call on the 21st! I’ve talked about this for several weeks, and you can do it with or without signing up for my support group (A mere $24.95 with the Promo Code: SOCIAL) which offers you a private, secret Facebook group, guides and four group support/coaching calls. You do have to buy the book which you can do by clicking here.

This detox can truly change your medical status by reducing yourdoc patient

  • Blood Sugar
  • Blood Pressure
  • Cholesterol
  • Weight
  • Inflammation

I believe in supporting people in improving the quality of their lives. This isn’t sissy stuff … it’s really important stuff … stuff that can totally change how you feel as you age. The conditions this reverses are conditions that can stop you in your tracks and leave you barely able to get around, even kill you. You can begin to live again.

All you have to do, if you want to do it on your own is buy the book, which you can do by clicking here. If you do want to the extra support you get from fellow detox participants and MOI, click here to sign up. It’s easy. Just do it.

I would love to have you join me. It’s a fabulous way to find out just how easy it is, to regulate your blood sugar and get off the sugar merry-go-round for good!