Monthly Archives: January 2012

Trivia Tuesday – National What??

January 31st is a very interesting day in food. It marks the end of Prune Breakfast Month, National Soup Month, National Oatmeal Month and National Hot Tea Month. Here’s hoping that we aren’t expected to eat them every day, all month! I would get mighty sick of oatmeal and prunes! I could easily handle the soup and tea. Bear in mind today is your last day to celebrate … hurry!

Today is National Popcorn Day. Popcorn can be a pretty healthy alternative to other salty/crunchy snacks as long as you make it yourself using healthy oils and organic popcorn. Sprinkle seasoning on it instead of salt and it is healthier yet.

February will offer you new and exciting ways to celebrate, unfortunately most of February’s national commemorations are not very healthy. We’ve got: National Canned Food Month sharing space with National Snack Food Month. It’s interesting that the same month that brings awareness to heart disease brings you canned food full of sodium, and snack food which in the US means salt, sugar, preservatives and processing!

I plan to co-celebrate National Snack Food Month and National Heart Awareness Month by bringing easy, healthy options to the table: nuts, seeds, fruit, raw veggies … Now that’s snack food!

Mad About Monday – World Vision

I’m mad about my vision for the world: Every living creature is treated with dignity and respect. Food is grown in abundance in rich, organic soil and children recognize the food on their plate because it’s in its whole, natural state. I see streams and rivers running clear and the air quality is pristine. People share their bounty freely and they are energetic, healthy and happy. Laughter and joy are the sounds most often heard and people sleep peacefully in their beds at night.

Pray this prayer with me today.

Sunday Spirituality – Miraculous

From Deepak Chopra’s ‘Seven Spiritual Laws of Success’: “True success is therefore the experience of the miraculous. It is the unfolding of the divinity within us. It is the perception of divinity wherever we go, in whatever we perceive—in the eyes of a child, in the beauty of a flower, in the flight of a bird. When we begin to experience our life as the miraculous expression of divinity—not occasionally, but all the time—then we will know the true meaning of success.”

Experience a miracle today.

Thursday Thanks

“We nourish the bodies of our children and friends and employees, but how seldom do we nourish their self esteem? We provide them with roast beef and potatoes to build energy, but we neglect to give them kind words of appreciation that would sing in their memories for years like the music of the morning stars.”

–Dale Carnegie, How to Win Friends and Influence People

I am thankful to stand on the shoulders of the wisdom of those who came before me. By focusing on the good I can do in the world, one step at a time, I can empower people to achieve their dreams.

Word Wednesday – Habits

Habits; we all have them. Some are really good for us like brushing and flossing. Others are not so good for us like talking on the phone while driving or gulping down our food too fast. Breaking a bad habit causes discomfort, and that’s the problem. Most of us don’t like to be uncomfortable.

One bad habit I’m continually working toward breaking is the habit of having a snack when I come home; from anywhere … hungry or not! I’ve done this since after-school snacks and it doesn’t make any sense at all. They say that you need to replace a bad habit with a good one so, I’ve tried turning to a coffee break. Talk about sleepless nights! “I know,” I say, “I’ll make it ceremonial and buy different types of tea, make a lovely pot and take it to a special place by the window while I read my book.” Yeah … no.

So, what worked? I come in and get started on some busywork right away and I don’t even think about food. As I’m coming down my street I’m planning some task and so far so good. I sometimes forget and slip back into the old habit for a day, but I get right back to the busywork solution the next time.

Eating fast is another habit that is a work in progress for me. I work hard to pace myself, putting down my utensils between bites, chewing slowly and savoring the flavors. I have learned to enjoy my food more and have discovered that I need less sweet food to feel satisfied because I actually taste it. I don’t even mind that it’s not hot by the time I finish.

I’ve quit major habits like smoking, cold turkey, many years ago and I gave up dairy and wheat as well, but changing routines is tough!

Habits are really addictions to the feelings they create. Eating created a feeling of comfort at being home. Eating fast gave me the sense of getting enough. Smoking was a stress reducer and allowed me to focus. Basically, we feel good while we are actually doing the habit.

David Ngo at recommends thinking about new habits in a positive light and rewarding yourself for the new behavior, think about the end result, get into the feeling of the end result: If you want to work out regularly, and you really get pumped up by certain music, then put that music on when you’re working out.

Some of my positive habits have come about with baby steps. I don’t tell myself I have to work out hard; I tell myself that all I have to do is walk a mile. Usually this translates to a mile or two plus some time on the elliptical. Sometimes it’s a mile. I have a stretching routine coupled with some weight work in the morning, but I don’t have to do the weight work … it’s optional. I do it almost every day.

My journaling habit started the same way: I read a motivational book for 10-15 minutes every morning then made some notes about it. Now, my morning time is at least an hour, and if I miss a morning I almost always work in some time later in the day.

So, make habits by feeling good about them. Sometimes that means taking baby steps. Sometimes it means cold turkey. Usually it involves a little discomfort. Stick with it for the rewards!

Trivia Tuesday – Cabbage 1/24/12

The Lord’s Prayer is 66 words, the Gettysburg Address is 286 words, there are 1,322 words in the Declaration of Independence, but government regulations on the sale of cabbage total 26,911 words.1

Babe Ruth put a wet piece of cabbage under his cap to keep cool. He changed it every two innings. (Hmmm … anymore 100°+ days and I might have to try this one!)

According to a 2009 cabbage at the Alaska state fair broke the Guinness world record weighing in at 125.9 pounds!

Cabbage is a cool season perennial with a high frost tolerance. Not surprisingly, demand it highest in March (St. Patrick’s Day), and for some reason, December and February. Apparently coleslaw isn’t a big summer picnic item since demand drops in the summer.2

California is the top cabbage producing state, followed by Georgia and New York.2

Cabbage inhibits colon cancer, and stimulates the immune system, kills harmful bacteria, soothes ulcers, is anti-inflammatory and improves circulation. There is concern that it can aggravate existing thyroid conditions if eaten too often.

World’s Healthiest Foods website has a lot of information about, and recipes for cabbage.



Mad About Monday – ChopChop Magazine 1/23/12

I am mad about ChopChop Magazine! Do you know about it? It’s a fun cooking magazine for families and it has recipes and instructions that include the kids of the family in the cooking process. There are definitions of terms and pictures and descriptions of kitchen tools used in the recipes.

There are untold numbers of adults who don’t know the first thing about cooking.They grew up in families that ate from drive-thru’s and frozen boxes. This magazine is perfect for adults who are new to cooking. It takes you through the basics and there’s no way anyone would be uncomfortable with the directions and tools.

The fun stuff! ChopChop not only has nutritious recipes, but is chock full of fun articles, games and photos that capture not only children’s imaginations, but adult’s as well. In the Fall 2011 issue there was an article on growing lettuce in a grocery bag … Fun and educational! One of the sponsors, New Balance, had an article about soccer and how to practice your soccer moves, and the Healthy Hero was Mike Jacobson, the director of Center for Science in the Public Interest discussing Food Day.

The magazine comes out four times a year and is published by ChopChop Kids a 501(c)(3) nonprofit corporation. The Board of Directors is loaded with some amazing leaders in the field of health including a couple of my favorites, Dr. David Katz of Yale Prevention Research Center and Dr. Walter Willett of the Harvard School of Public Health.

ChopChop Magazine makes nutritious food fun! It costs $14.95/year for a subscription and is well worth it. Visit them to check out the recipes and other information at

As a Certified Health Coach I can support you in reaching your health goals. I specialize in weight loss, anti-aging strategies, and disease prevention. The coaching journey includes all things that affect your health: relationships, movement, spirituality, career and food.

Let’s work together to identify what’s stopping you from leading your best life! You will learn healthy choices that fit into your lifestyle and along the way I’ll cheer your successes!

If you’re interested in taking the first step, let me know and I’ll set up a FREE Health Consultation. You can view the Health History form and contact me through my website at:

Friday Fun & Saturday Self-Care – 1/20/12

Get out and meet new people. Having an enjoyable social life is critical to good health, and it’s great fun! I moved to Kansas City five years ago and the only person I knew was my single, bachelor son. I didn’t want to rely on him for my entertainment (and neither did he!) so I found a church and joined it but that didn’t create any social opportunities for me.

My next try was to take some classes and go to lectures, but again, I was disappointed in the outcome. It seemed that most people went places with a partner or a friend … dang! Then I found If you’re not familiar with the concept, let me explain: Meetup is a geographic collection of interest groups. You can search by proximity to your zip code and your interests.

In Kansas City, if you put in ‘women’s social’ you come up with a lot of options including a group I belong to called ‘BFF-Women’s Social Network’ with over 300 members and a calendar full of activities from snow tubing (today) to book clubs, game nights, charitable outings to prepare and serve dinner at Ronald McDonald, Happy Hours, a play, movies, Bunco, bowling and a super bowl party … Wow!

There are several groups that fit the search criteria including Single Women Over 40 (where I went to the Diva Party last week), LOL-Laugh Out Loud group which is another social group, a Women’s Outdoor Recreation group; a Hiking group … The list is endless! You can also search for common interests such as photography, hiking, movies, theater, wine … whatever your interest.

People often carpool to events so that they cut down the cost of driving. Most of the events are held at public venues, but now that most of us know each other events like Bunco, book clubs and game nights are often hosted in private homes.

Try it out in your area … If you don’t find a group, you might just want to start one. There is a fee, but it’s not a lot and right now it is 50% off. Good luck and have fun!

I am a Certified Health Coach specializing in weight loss and disease prevention. If you are interested in a free health consultation, please visit my website at: I work in person or over the phone and have convenient times available.

Thursday Thanks – Little Things 1/19/12

Little things can make me smile, brighten my day and focus my thinking on gratitude. One of them is pens and paper: My handwriting changes depending on the writing instrument and/or the paper type. Is the pen ballpoint, roller ball or fountain? And the paper; is it ruled wide or college, grid or plain? All are penmanship determinants: How will my hand express itself?

Nerdy but true, I love cruising the pen and paper aisles of office supply stores scoping out the choices … Oh, and don’t get me started on journals, notebooks, calendars or 3×5 cards; It is my version of heaven!

I have a friend whose passion is tea: types, cups, pots … all things tea, another likes kitchen gadgets. What little thing makes you smile?

Today I am grateful for my new pen love, Pilot Precise V5 in turquoise, pink and purple. It knocked out my very traditional favorite Zebra F-301 (which still remains my fave ballpoint). My current paper is a banana paper spiral notebook by a company not smart enough to put their name anywhere except on the tear-off sleeve, torn off weeks ago and the name long forgotten.

Wednesday’s Word – Disgusted 1/18/12

While former President Bill Clinton who chose to control his health by eating a healthy, whole foods diet, holds a conference on wellness, another celebrity, Paula Deen chooses to climb in bed with the huge pharmaceutical company Novo Nordisk to promote their newest injection and lead a growing diabetes population toward insulin dependence as a way of life instead of choosing to change to a healthier lifestyle and a diet that centers on natural, unprocessed whole foods.

I am not privy to the contract that Ms. Deen signed with Novo Nordisk, but am certain she is being paid a hefty sum to be the face of Victoza. Well done, madam; use your celebrity to earn more money (which I’m sure you don’t have enough of) instead of stepping up and using your talents to effect a healthy change in the standard American diet. Instead you are teaching diabetics to continue their bad habits while relying on the healthcare system to bail them out.

No wonder our healthcare costs are skyrocketing while our health is deteriorating. People pay more and feel worse! Novo Nordisk paying Paula Deen is another example of an expense that’s passed on to the consumer … In this case, diabetics!

Pharmaceutical companies want you to keep eating processed food and sitting on the couch watching television, sitting all day at the office getting stressed out … They want you to be healthy enough to go to work, but sick enough to need their products.

There’s no money in healthy people!

Type 2 Diabetes is CAUSED by a poor diet and lifestyle and can be CURED by a healthy diet and lifestyle.

Now, more than ever, people need to learn how to change their health and stay out of the healthcare system—Death by healthcare (iatrogenic death) is reported to be the third leading cause of death in the U.S., ahead of motor vehicle accidents and AIDS. Iatrogenic deaths aren’t listed in standard death rate tables because that’s not how they’re reported, but the New England Journal of Medicine reported in 1991/1999 that upwards of 100,000 deaths resulted from ‘medical injuries.’ And that is trending up instead of down. Infections incurred during hospitalization have increased dramatically.

Certified Health Coach will work with your doctor to reduce and even eliminate your need for diabetes medication. To contact me for more information, or a free health consultation visit my website at