Saturday, March 30, 2013

Health Tip: Positive Attitude...

"Happiness and a positive attitude are gifts you can pass along. So get out there and start giving."~Denise Austin

Friday, March 29, 2013

Mushroom, Onion & Purslane Scramble

I am GOING to try this one!!!
Chef’s knife
Skillet or
Sauté pan
1/4 cup quinoa, soaked and cooked
1/2 red onion, diced
2 cloves garlic, minced
1 cup mushrooms (portobellos, shiitakes, criminis—whatever you like), chopped
1 cup purslane, roughly chopped
2 tsp coconut aminos
2 tsp red wine vinegar
Few drop liquid smoke (optional)
1 tsp unrefined coconut oil
Scramble Sauce
1/4 cup cashews, soaked
1/4 cup sunflower seeds
1/2 cup pure water
2 tsp fresh lemon juice
1 tsp fine ground sea salt
1/4 tsp fresh ground pepper
Let’s get started.  Soak and prepare your quinoa according to the Instructions in this post. For extra minerals when cooking, add a piece of kombu. Warm coconut oil in a skillet or sauté pan over medium heat. Brown onions, stirring occasionally, for 7 minutes. Blend together all of your Scramble Sauce ingredients until smooth and then set aside. After onions have cooked for 7 minutes, add garlic and stir. Cook 2-3 minutes. Add mushrooms, coconut aminos, red wine vinegar, liquid smoke and stir well for one minute. If you haven’t yet, roughly chop purslane. Fold purslane into your cooked veggies and cook together for about 3 minutes. Fold in Scramble sauce and cooked quinoa and cook for 5 minutes, stirring occasionally. Season to taste, serve warm and enjoy! Adaptation Suggestions: 1. You can use buckwheat, brown rice or forbidden rice instead of quinoa. 2. No purslane to be found? You can use chopped chard, spinach and/or kale instead.

Ref: Yum Universe

Thursday, March 28, 2013

The Art of Pitching

One of the best things about hearing business pitches is that there is always a new idea and a new way of looking at things. I hear a huge number of pitches in a wide variety of places – we even had a pitching session while cycling in South Africa recently. But the most impressive pitches all have a few things in common. Here are five simple similarities shared by all successful pitches:

- They explain how the new business will make a difference to customers and provide a compelling alternative to competitors. This means showing a new way of doing things to shake up the market, and explaining it in short, sharp, entertaining fashion.

- They are grounded in expert knowledge of the industry. If you are going to launch anything - a new social network, a new bank, a new fashion line – you need to demonstrate a solid understanding of the market and how you can disrupt it. 

- They have a realistic plan. While high concepts are fine, pitches need to illustrate how a company could work practically. This means legal, financial and operational plans. It’s tough to include details in a short presentation, but the most engaging pitches manage to combine passion with pragmatism.

- They are in it for the long haul. Nothing stays the same, and business changes faster than most things. Pitches latching on to the flavour of the month are all well and good, but they need to communicate how the business could grow sustainably and develop in the future.

- They show their strongest hand. Pitching is all about selling your idea and your business as an exciting place to be. Highlight the strengths – especially the talented people who are working on the project – and don’t be afraid to talk up your prospects.

aka Richard Branson -

Saturday, March 23, 2013

Recipe for today: Strawberry Cream Cheese Cobbler (vegan)

Strawberry Cream Cheese Cobbler


  • 1 Prepared Dairy-Free Graham Cracker Crust (see Headnote)
  • ¼ cup Egg Replacer powder
  • ¼ cup plus 2 T. hot water
  • 8 oz. fresh strawberries, stems removed, chopped
  • 1 ¼ cup sugar, divided
  • 1 T. corn starch dissolved in 1 T. cold water
  • 32 oz. dairy-free soy cream cheese (4 8-oz. tubs), such as Tofutti
  • 1 t. vanilla extract


1. Preheat the oven to 400 F. Set aside preparedDairy-free Graham Cracker Crust.
2. In a small bowl, combine the Egg Replacer powder with the hot water, stirring quickly with a spoon until mixture is consistent and slightly stiff. Set aside.
3. In a small saucepan over medium-high heat, combine the strawberries with 1/4 cup of the sugar, stirring well until the sugar has dissolved. Cook, stirring often, for about 5 minutes, or until the strawberries are softened and the juices have combined with the sugar to form a thin syrup. Add the corn starch mixture, and, stirring constantly, cook until the mixture is consistent and thick, resembling strawberry preserves. Remove from heat and set aside.
4. In a large mixing bowl with a hand mixer, mix the dairy-free cream cheese and remaining 1 cup sugar on medium speed until fluffy, about 4 minutes. Add the Egg Replacer mixture and beat on high speed for 2 minutes more. Add the strawberry mixture and vanilla and beat for 1 more minute on high speed.
5. Pour the mixture over the prepared Dairy-free Graham Cracker Crust. Bake at 400 F for 5 minutes, then reduce the oven temperature to 300F, leaving the oven door open for several seconds to allow some of the heat to escape. Continue to bake the cups at 300F for about 30 to 40 minutes more, or until the cake is firm but slightly jiggly. Allow to cool completely on a wire cooling rack. Chill in the refrigerator for 2 hours or until set. Garnish with fresh strawberry halves and serve cold.

Saturday, March 16, 2013

Recipe for today: Orange Cranberry Breakfast Cookies (Vegan)

Orange Cranberry Breakfast Cookies (Vegan)

Unbleached parchment paper
Cookie cutter (any shape you like)
Small pot with lid
Large spoon or silicone spatula
Large glass bowl

What you need...
Try to buy everything organic. Here’s why.
1 1/4 cup gluten-free rolled oats
1/4 cup cooked quinoa (here’s how)
1/2 cup unsweetened shredded coconut
2 tsp chia seed
1/2 tsp fine ground sea salt
1/2 cup pecans, chopped
1/2 cup walnuts, chopped
1/2 cup dried cranberries
1 small red apple, cored and seeded
2 tbsp coconut oil
2 tbsp orange juice
1 tsp orange zest
2 tbsp maple syrup
1 tsp vanilla extract
Pinch ground cardamom (optional)
Pinch ground cinnamon (optional)

Let’s get started.

Preheat oven to 350°F.

If you haven’t already, cook quinoa according to the instructions in this post. Toss into large glass bowl. Set aside.

For extra flavor, toast coconut on parchment-lined cookie sheet for 3-4 minutes, no longer (it will burn quickly). Toast pecans and walnuts for 5-7 minutes. These are optional steps, but really bring out nice flavor, so I recommend them.

Prepare orange juice and zest.
Toss zest in the large glass bowl, and the juice in the blender with apple, maple syrup, vanilla extract, chia seed and coconut oil. Blend until liquid.
Place oats in large glass bowl with zest, quinoa, cranberries, toasted coconut, pecans, walnuts and salt.
Toss to mix.
Now, fold in wet ingredients until well mixed.
Lay out parchment on a baking sheet and press some breakfast cookie dough into a cookie cutter. Lift up cookie cutter…
… and repeat until all cookies are formed. Bake for 35-40 minutes, or until dry.

Store in an airtight, glass container in the fridge for up to one week. Enjoy cold, or reheat in the oven for warm breakfast cookies.

To all women I know.

A little boy asked his mother, "Why are you crying?" "Because I'm a woman," she told him.

"I don't understand," he said. His Mom just hugged him and said, "And you never will."

Later the little boy asked his father, "Why does mother seem to cry for no reason?"

"All women cry for no reason," was all his dad could say.

The little boy grew up and became a man, still wondering why women cry.

Finally he put in a call to God. When God got on the phone, he asked,

"God, why do women cry so easily?"

God said, "When I made the woman she had to be special.

I made her shoulders strong enough to carry the weight of the world, yet gentle enough to give comfort.

I gave her an inner strength to endure childbirth and the rejection that many times comes from her children.

I gave her a hardness that allows her to keep going when everyone else gives up, and take care of her family through sickness and fatigue without complaining.

I gave her the sensitivity to love her children under any and all circumstances, even when her child has hurt her very badly.

I gave her strength to carry her husband through his faults and fashioned her from his rib to protect his heart.

I gave her wisdom to know that a good husband never hurts his wife, but sometimes tests her strengths and her resolve to stand beside him And finally, I gave her a tear to shed. This is hers exclusively to use whenever it is needed."

"You see my son," said God, "the beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair.

The beauty of a woman must be seen in her eyes, because that is the doorway to her heart the
place where love resides."

Monday, March 11, 2013

Groshek’s journey: Runs half marathon in 25 states (5/20/09)


Groshek’s journey: Runs half marathon in 25 states

Kim Groshek is a native of Plymouth, graduating from Plymouth Comprehensive High School over 2 decades ago, her parents continue to live in the area. She thought it would be inspiring to tell her story. In 2007, Kim Groshek set a goal to run a half marathon in half of the U.S. states.  Two years later, after running the final half in Nebraska, state number 25, the Jefferson woman has run in more than 39 half marathons and 2 marathons.

“I realize how much I gained,” noted Groshek. “Accomplishing my goal was the richest experience; a deep-rooted journey that will stay with me for a lifetime.”

“Through this experience, I developed new friends, gained cultural experiences, tried new things and increased insights,” she added.
The states, in order, where Groshek ran are Wisconsin, Indiana, Michigan, Minnesota, California, Iowa, Illinois, Kansas, Florida, Nevada, Arizona, Georgia, Colorado, Washington, Louisiana, Ohio, Texas, New York, Tennessee, Pennsylvania, Arkansas, Vermont, Missouri, Kentucky, and Nebraska.

In her travels, Groshek met and ran with people doing a half marathon for their first time, experiencing the emphatic joy, satisfaction and misery of the experience. Runners she has met along the way include:

  • Tim Borland, who having a gift for running, he raised an awareness of A-T by running 63 marathons in 63 days.
  • An ordained pastor, who accepted conversation with Groshek as it was, willing to share with others in her community without pretense or expectation.
  • A tugboat Ocean Master, who flies out of the city to work on the boat seven days nonstop, and then has a week to be with his family in Wisconsin. “His experiences living and working on the water inspired me to learn more about the Great Lakes Alliance and the Urban Ecology Center.” Said Groshek.
  • A retired army colonel, who is living in the moment because she put in her years.
  • A retired art teacher, who travels from Colorado to Wisconsin once a month to take care of her aunt, who just needs someone there to talk.
  • A restaurant owner at the Tuscan, Inn, who generously helped Groshek find a place to stay and welcomed her back with an unforgettable pasta dinner.
  • Natasha Bedingfield, an artist who is in her final revisions of illustrating and writing her book with the premise that it is OK to be an individual who is different. Bedingfield sums it up, “Different people are the same, each reveals a meaning.”
  • A group of ladies who support each other by meeting during their lunch hour to run every day. Each was responsible for a leg on the relay team for the Hogeye marathon in Arkansas.
  • Jared Kramer, the Subway spokesman, who stated that “sticking to it with persistence and determination is significant.”

Traveling to these different places, Groshek learned a lot about geography, culture, and history. While she doesn’t feel that she’s an expert, she shared some of her geographical and cultural insights.

Atlanta, Ga., has a deep-rooted history in the civil rights movement. “It gave me a chill to ride around the city, on a Segway (which also was a new experience), and realize how much each person, especially Martin Luther King Jr., had to go through to send the strong message,” she noted.
“It was amazing to see that some of the restaurant buildings still had white and black bathrooms labels above them. Of course, this is left there to instill the message of what strength each person had to stand for. I keep a special place in my heart for Atlanta, Ga.,” Groshek added.

  • New York City has extraordinarily nice and helpful people, contrary to the impressions of many. “This was a special race because I met helpful people who were just there in the minute with me, during our conversations. It is a tight-knit community who open their arms wide to outsiders,” Groshek said of the Big Apple.
  • San Francisco is beautiful. “This was a breathtaking scene, with Muir Woods, the history of Alcatraz, Lombardi Street, Coit Tower,” said the runner. “And of course, I cannot go without talking about the Golden Gate bridge, which, by the way, is inexplicable hitting the fog running at 6 a.m.
  • New Orleans which was a surprise to Groshek who arrived with little expectations but jazz music and found nothing of the kind. “So many people there are cynical of the government and themselves. It was sad to experience with gloom hovering over the city, when all it takes is stepping up and taking accountability. On the positive side she found that the surrounding parks, such as Audubon Park, were beautiful and worth seeing.
  • The winding roads and morning haze hanging in the mountains at Allison Park, Pa., were breathtaking. “I will definitely go back to experience more of the Pennsylvania area during the summer and fall months,” she added.
  • Seattle offered so much to see like the tantalizing haze over the peaks of Mount Saint Helen, standing 50 miles away. “It was like I was fixed at the bottom of the mountain, taking in the deep fog in every breath,” she observed.
  • Each Midwestern state has divergent, deep-rooted characteristics. The heterogeneity of the Midwest has a distinct friendly, energetic and considerate feel.
  • “Ah! Colorado!” were the words that summed up Groshek’s experience in the mountain state. “The mountains give me a sense of solitude, relaxation and time to think. Running at the 5,688-foot elevation makes it difficult to breath, but it was a story to tell once I finished. Everyone I met seemed to be a health and fitness ‘nut’. I felt right at home here and love going back at every chance.” She noted.
  • Of her home state of Wisconsin, Groshek said “Green Bay is the most nostalgic because the last mile is in the Lambeau Field Stadium. The cheering in the stands were incredible.”

Groshek’s running goal also provided her with many adventures:

  • Riding a Segway. “I recommend everyone try a Segway Once mastered, it is a blast.”
  • Hiking the mountains at the 5,000-plus mile altitude to watch the sunrise in the early morning gave Groshek time to hear beautiful songs created by the wind blowing in the trees.
  • Sitting inside a hollowed-out redwood tree, which provided her with the realization of how small she was.
  • Running a beautiful route in Central Park along with local New York runners, seeing people sightseeing along the route and a local bike race looping the course several times.
  • Running in high humidity and heat. “In Florida I ran in over 100 percent humidity. I mustered enough energy to run along the oceanfront, cutting through the thick humid air,” said Groshek. “In Louisville, I ran in the dry 86-degree heat, only to surprise myself by cutting my time by 6 minutes.
  • Driving more than 3000 miles solo, driving as far as Arkansas, Tennessee and Pennsylvania.
  • Writing the first draft of her children’s book, which is on the road to be published and distributed. “An 8-year-old was so excited once I read him the story in a local café overlooking Lake Champlain.” Noted Groshek.

Along the way, Groshek also learned lessons about herself including that “running is a gift that heals my soul.” She learned to enjoy each moment, experiencing the high and low moments and taking enough time to listen and learn the messages.

From her two-year experience, Groshek said, “I became familiar with the nation by being a participant rather than an observer.”

“It was a wonderful opportunity to see different places and meet diverse and interesting people.”

“This life illustration is something I will cherish forever. While my goal to run a half marathon in 25 states has been accomplished, my journey has just begun.” “Who knows, maybe I’ll set a new goal, to run in the remaining 25 states,” she concluded.

PHOTO by: LM Groshek

Photo Caption: Pictured above, Wisconsin runner, Kim Groshek poses with the medals she has won in front of the map showing the states in which she has participated in half marathons. In 2007, Groshek set a goal to run a half marathon in half of the U.S. states. Groshek met many interesting people and learned a lot about the U.S. and herself while on her journey. “While my goal to run a half marathon in 25 states has been accomplished, my journey has just begun. Who knows, maybe I’ll set a new goal, to run in the remaining 25 states,” she noted.

Note: My hopes are to inspire others to strive toward their dreams with creativity, authenticism and resiliency.

Saturday, March 9, 2013

One Hour ahead...Daylight Savings Time!!!

Ever wonder if humans are a bit like bears, wanting to hibernate during long winter nights? Studies show that we really do sleep more in the winter, with fewer hours of daylight to keep us awake. The average person sleeps about 25 minutes less per night during June than they do during January and February, and about 15 minutes less in July than in December, according to data gathered from thousands of wearers of BodyMedia armbands that track dieters’ calorie burn and sleep patterns. Our bodies produce more melatonin when it’s dark, signaling that it’s time to go to sleep, while daylight “decreases melatonin production and signals the body to prepare for being awake,” according to the National Institutes of Health’s melatonin fact sheet.

 This Sunday morning, the sun will come up an hour later than it has been. Because of that, we’ll have an extra hour of daylight in the evening. That’s welcome news for commuters who drive home in the early evening.

Daylight Savings Time begins at 2 a.m. Sunday, March 10. We’re going to “spring forward.”

So turn your clocks ahead one hour before going to bed Saturday night. You’ll have eight months before you have to turn it back to standard time on Sunday, Nov. 3.

Friday, March 8, 2013

Recipe for today: Cajun Spice

  • 2 teaspoons salt
  • 2 teaspoons garlic powder
  • 2 1/2 teaspoons paprika
  • 1 teaspoon ground black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon cayenne pepper
  • 1 1/4 teaspoons dried oregano
  • 1 1/4 teaspoons dried thyme
  • 1/2 teaspoon red pepper flakes (optional)

Stir together salt, garlic powder, paprika, black pepper, onion powder, cayenne pepper, oregano, thyme, and red pepper flakes until evenly blended. Store in an airtight container.

Recipe for today: Chinese Five-Spice Powder


Yield: 2 tblsp ...

  • 1 teaspoon ground cinnamon 
  • 1 teaspoon ground cloves 
  • 1 teaspoon fennel seed, toasted and ground 1 teaspoon ground star anise 
  • 1 teaspoon szechuan peppercorns, toasted and ground

Directions: Mix the spices together and store in an airtight jar

Health Tip: Helmet while bicycling...

Studies have shown that wearing a helmet while bicycling, skating, skateboarding, riding scooters, all-terrain vehicles and horses can reduce the risk of head injury by as much as 85%.

Tuesday, March 5, 2013

Book: Fostering PROGRESS FOR LEADERS coming in May!

I canNOT wait to share my book with you!!! I just received the interior style and cover design. Fostering PROGRESS FOR LEADERS is coming in May in both soft cover and kindle versions!

Sunday, March 3, 2013

Health Tip: Ensure you receive all the vitamins...

To ensure you are receiving all the vitamins, minerals and nutrients your body requires, eat a variety of nutritious natural food, especially when selecting protein, fruits and vegetables.

Saturday, March 2, 2013

Recipe for today: Vegan Cheesecake

Vegan Cheesecake

This wonderfully rich and mouth-watering vegan cheesecake is the perfect way to introduce friends and family to vegan food over the holidays. It will leave them wondering, "Is this really vegan?"

Crust (alternatively, use a store-bought crust):

  • 1½ cups graham cracker crumbs
  • 1/3 cup margarine melted *replacement?
  • 2 tablespoons sugar
Mix ingredients. Press into a spring form pan, a round cake pan, or two pie pans. Bake at 350F for 10 minutes.


  • 12 ounces silken tofu
  • 3 containers of vegan cream cheese (the hydrogenated Tofutti "Better Than Cream Cheese" works the best)
  • ¼ cup pineapple juice
  • 6 tablespoons vegan margarine
  • 1 tablespoon lemon juice
  • 1 tablespoon vanilla
  • 2/3 cup sugar
  • 1 heaping tablespoon egg replacer
Preheat oven to 350F. Put the ingredients in a blender. Blend until smooth. Pour into crust. Bake for 35-40 minutes. Turn off oven and leave in for 15 minutes. The edges should be golden brown and starting to pull away from the side of the pan when done. Let cool for 4 hours before serving. Try drizzling with a raspberry sauce for an extra-special dessert.

Health Tip: Reduce Stress by...

To reduce stress and bring balance into your life, make a list of 10 to 20 things you would enjoy doing. Plan to do at least one item a day for fun and relaxation.

Friday, March 1, 2013

Health Tip: Poor Posture...

Poor posture puts strain and wear on your muscles and bones. Poor posture may result in body parts wearing out quicker, moving fluid through the body becomes difficult and you are more prone to injury.