Wednesday, July 31, 2013

It's here!!! Win By Leading...

It's here!!! 
Win By Leading is available on Amazon in softcover and kindle versions. 

It is worth the read! 

(Angela Durden, Deanne Schultz , Dawn Gregory Cronce, Nora Lin, Julie Fraser, Catherine Chan, Marty Salva, and Bradley LeBlanc, Thanks for your contribution!)

Health Tip: Play a new instrument, try a challenging game...

To stimulate your brain and increase mental capacity, challenge yourself with trying something new, adopt a pet, starting a garden, learning a new activity such as playing a new instrument, or play challenging games.

Joy Heart Tip: Carry beliefs that make you feel special...

Look back on the time when you were falling in love, and you’ll realize that though much (or some) of your time with your lover was fabulous, the relationship made you happy even when the two of you were physically apart. The really potent part of love is that it allows you to carry around beliefs about yourself that make you feel special, desirable, precious, innately good.

Reference: Martha Beck

Tuesday, July 30, 2013

Health Tip: Challenge your brain...

Challenging your brain will force it to grow new dendrites, which are hair-like fibers that connect neurons. The more connections in the brain, the more agile your brain becomes.

Joy Heart Tip: Set a date for action...

Right now, set a date for any action you can take that will move you toward your heart's desire. Then tell people about it. Those same external opinions that you must ignore when making a choice can help immensely once you've chosen.

Monday, July 29, 2013

Joy Heart Tip: Pay attention...

Anger is a bear, but if you pay attention, you'll hear it roaring useful instructions about how you should steer your future. Don't fear it, run from it, tranquilize it, try to kill it. Just leave the kids with a sitter, team up with a sympathetic friend, spouse, therapist, or journal, and let your angry animal self bellow its messages. There will be a lot of meaningless sound and fury, but there will also be information about exactly what needs to change in your present and future so that you'll stop suffering from old regrets and create new ones.

Reference: Martha Beck

Joy Heart Tip: Emerge from loneliness..

If you force yourself to communicate with people appreciatively and curiously, you’ll eventually emerge from absolute loneliness.

Sunday, July 28, 2013

Health Tip: Engage in life...

Memory doesn't have to fail with age. Staying engaged in life and breaking free of old habits will keep your brain sharp.

Saturday, July 27, 2013

Health Tip: Benefits of massage...

Massage has many benefits. Massage may decrease the level of stress hormones in the bloodstream and stimulate the release of serotonin, a chemical in the brain that is associated with relaxation and well-being. Massage relaxes tense muscles and has been shown to lower heart rate and blood pressure.

Friday, July 26, 2013

Joy Heart Tip: What Do I Want to Be When I Grow Up?

There is no substitute for the telling of a true story. And it is when we hear an anecdote that resonates that’s true for us with our subtle senses that we begin to wake up. When we start to wake up to our subtle senses, the path to the right career opens out in front of us.

Reference: Martha Beck

Going Vegan: A little education...

Today I am learning about Glutathione Production and Activity, given that my thyroid is not functioning well.  Your diet should include asparagus, spinach, avocado, squash, melons, grapefruit and peaches.   And another must is to take a strong multivitamin with minerals along with a couple of grams of Vitamin C each day!

I went to the doctor as a proactive measure to get bloodwork and check everything out, I found myself at a thyroid specialist being poked prodded and radiated.  Finding a possible diagnosis of Hashimoto’s, a possible autoimmune hypothyroid condition.  Now this was just a first pass, the lab test have not come back yet, but they are leaning this way.  They found a module on my left thyroid lobe and I guess it's been there quite a while because it is rock solid like a grape.  I have several options to think about and all, seem to me to be, are invasive and longterm daily hormone regime afterwards.  I asked the specialist if there were other holistic options, and the quick response was no.   After a couple weeks of contemplating, mulling over and worrying, I decided to do my own research.

I searched on how to cure Hypothyroidism, naturally, given that I'm concerned about going the other route.  It seemed they were giving me only 1 alternative and I felt pressured.

Here are some of the alternative sites I found:


*Note to self: It's time to look for a second opinion, I want to treat my life in a holistic manner.

As far as my vegan diet, I'm still on it.  I cheat a little, having a couple bites of fish one week to ensure B-12 levels were added to my bloodstream.  I'm on a high dose of Vitamin D over 4000 mg and Vitamin B-12 for the next 3 months, then lowering dosage after.  No cheese or butter in my diet at all!! Still maintain a balanced diet, lots of nuts, vegetables and fruits.  I'm getting better with the herbs and spices. In fact, I make a batch of meals for the week and one evening, I just completed heating up one of my meals when my daughter came home and said, "What is that you are cooking, it smells good."  It warmed my heart to take out another batch and hear the positive comments as she ate the meal.


*As far as my diet, I fell okay, a little dragged down after my thyroid diagnosis.


Being diagnosed, helps it all makes sense now though.  I was thinking my age was causing my memory loss, tiredness and low energy.  When in fact these are all symptoms of my thyroid going bad or Hashimoto’s (tenative) diagnosis for now.  And from what I understand and researched, my bad diet my entire adult life, hasn't helped.  (The diet, I didn't focus on so much and now I'm paying for it. )

Advice to you young kids reading this... 

  • Eat healthy with a balanced diet, 
  • Exercise (which I do regularly) 
  • Manage your Stress, and 
  • Detoxify your key organs on schedule.   

Your thyroid will last a long time if you do!

Health Tip: Manage stress...

Chronic stress is detrimental to health. Stress increases your risk of heart disease, cancer and digestive problems. Learning to manage stress will increase longevity.

Health Tip: Manage stress...

Chronic stress is detrimental to health. Stress increases your risk of heart disease, cancer and digestive problems. Learning to manage stress will increase longevity.

Thursday, July 25, 2013

Recipe for Today: Homemade Hummus...


Hummus is a snap to make when you start with canned garbanzo beans. Add spices such as ground cumin or paprika to jazz it up, and serve with raw or roasted vegetables, pita, or chips. Or use it as a sandwich spread.  

*The key is the order you put the ingredients in the blender, put garlic and lemon and tahini in and blend it up good with the garbanzo beans.  Watch it blend well.  Then blended, add the remaining in any order.

What to buy: Make sure to buy roasted, not raw, tahini. If you’re not sure which is which, check the label for roasted
sesame seeds.

Game plan: The hummus can be refrigerated in an airtight container for up to 1 week.

What you need.
  • 1 (15-ounce) can chickpeas, also known as garbanzo beans, drained and rinsed
  • 1 medium garlic clove, peeled and smashed
  • Juice of 1 medium lemon
  • 1/4 cup roasted tahini *See homemade Tahini recipe.
  • 1/4 cup water, plus more as needed
  • 1 tablespoon extra-virgin olive oil, plus more to serve
  • Sea Salt


Steps to make.
Place beans, garlic, half of the lemon juice, tahini, water, olive oil, and a big pinch of salt in a food processor fitted with a blade attachment and process until smooth. If the hummus is too thick, pulse in more water, a tablespoon at a time, until the desired consistency is reached. Taste, adding more salt and lemon juice as needed. To serve, place in a bowl and drizzle with olive oil.

Recipe for Today: Homemade Tahini...


Homemade Tahini (use for hummus)

Ingredients
  • 4 cups sesame seeds
  • 1/4-1/2 cup vegetable oil


Directions:
  • Preheat the oven to 350°F.
  • Spread the sesame seeds on a shallow baking tray and bake, shaking frequently, until fragrant, 8 to 10 minutes.
  • Do not brown.
  • Cool.
  • Put the sesame seeds in a blender or food processor fitted with the metal blade.
  • Add the vegetable oil.
  • Process to a smooth paste, about 5 minutes.
  • Add more oil if necessary, to bring the paste to a thick pouring consistency.


*Tahini will keep stored in a tightly covered jar in the refrigerator for several months.

Joy Heart Tip: This very moment...

This very moment of your life, if you experience it fully, will show you astonishing wonders and exquisite delights. Simple presence will take you on adventures you could miss altogether in the pursuit of nonstop thrills—without the anxiety, exhaustion, and expense. So learn to disbelieve the media hype. Listen for the wiser, deeper inner voice that tells you to relax, to melt open, to stop. Once you try it, you won't believe what you've been missing.

Reference: Martha Beck

Joy Heart Tip: This very moment...

This very moment of your life, if you experience it fully, will show you astonishing wonders and exquisite delights. Simple presence will take you on adventures you could miss altogether in the pursuit of nonstop thrills—without the anxiety, exhaustion, and expense. So learn to disbelieve the media hype. Listen for the wiser, deeper inner voice that tells you to relax, to melt open, to stop. Once you try it, you won't believe what you've been missing.

Reference: Martha Beck

Health Tip: Healthy fats..

Healthy fats are monounsaturated and omega-3 fatty acids. Monounsaturated fats are in olive oil, canola oil, nuts, seeds and avocados. Omega-3 fatty acids are in fatty ocean fish, flaxseed and flaxseed oil and walnuts.

Wednesday, July 24, 2013

Joy Heart Tip: How to Stop Regretting Decisions...

Every time life brings you to a crossroads, from the tiniest to the most immense, go toward love, not away from fear. Think of every choice in terms of "What would thrill and delight me?" rather than "What will keep my fear—or the events, people, and things I fear—at bay?"

Reference: Martha Beck

Health Tip: Unhealthy fats...

Unhealthy fats to avoid are saturated and transfat. Saturated fats are in red meat, butter, cream, full-fat dairy products and lard. Transfat also known as partially hydrogenated oil is found in stick margarine, vegetable shortening, fried fast food and most crackers, cookies, chips and baked goods.

Tuesday, July 23, 2013

Health Tip: Knowing the difference...

A well-balanced diet consists of knowing the difference between healthy and unhealthy fats, eating a variety of high quality nutritious foods in all food groups, and creating a habit of consuming healthy food.

Joy Heart Tip: About telling the truth..

Art is about telling the truth ultimately. If there are people who don’t like the truth, you have to decide whether you want to do your art or whether you just want to do "small talk," because if you get away from the truth to please other people who want you to not tell the truth, you’ve lost the artist in you. 

Reference: Martha Beck

Monday, July 22, 2013

Mile Motivation: The Power of Chocolate Milk...


Every athlete has his or her own after-workout routine, but science has confirmed what elite athletes have known for years: chocolate milk helps you rebuild and recover after a tough workout.
Chocolate milk has the right mix of high-quality protein and carbs, plus other nutrients, scientifically shown to help refuel muscles so you can keep training hard and avoid burnouts.
  • Electrolytes: Electrolytes are salts and minerals that help your body maintain fluid balance and perform at its best. When you sweat, you lose electrolytes like sodium, calcium, potassium and magnesium.
  • Protein: Protein reduces muscle breakdown and stimulates growth. It also works with carbohydrates to help replenish the energy stores in your muscles.
  • Carbohydrates: Carbs are an athlete's preferred source of energy. After a long training run or
    race your muscle glycogen (the back-up fuel storage in your muscles) is depleted.
Football legend Hines Ward has partnered with REFUEL | got chocolate milk? to launch BECOME ONE, a program that follows him and three other everyday athletes as they train for the 2013 IRONMAN(r) World Championship in Kailua-Kona, Hawai'i.
*Reference: Twin Cities in Motion.

Joy Heart Tip: Brain, body and things around us...

Not only do we have a brain-body connection as humans, but we actually have a brain connection with the things around us.

Recipe for today: Vegan Chili

I couldn't decide which one, so I am trying both today.

Ingredients
2 tablespoons canola oil
1 1/2 cups chopped yellow onions
1 cup chopped red bell peppers
2 tablespoons minced garlic
2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste
1 medium zucchini, stem ends trimmed and cut into small dice
2 cups fresh corn kernels (about 3 ears)
1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean and cubed
2 tablespoons chili powder
1 tablespooon ground cumin
1 1/4 teaspoons salt
1/4 teaspoon cayenne
4 large tomatoes, peeled, seeded and chopped
3 cups cooked black beans, or canned beans, rinsed and drained
1 (15-ounce) can tomato sauce
1 cup vegetable stock, or water
1/4 cup chopped fresh cilantro leaves
Cooked brown rice, accompaniment
Sour cream or strained plain yogurt, garnish
Diced avocado, garnish
Essence, recipe follows, garnish
Chopped green onions, garnish

Directions
In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes. Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.

Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste.

To serve, place 1/4 cup of brown rice in the bottom of each bowl. Ladle the chili into the bowls over the rice. Top each serving with a dollop of sour cream and spoonful of avocado. Sprinkle with Essence and green onions and serve.

Per Serving (based on 6 servings): Calories: 311; Fat: 7g (Saturated Fat: 0.5g); Protein: 13g; Carbohydrates: 51g; Sugar: 15g; Fiber 12g; Cholesterol: 0mg; Sodium: 1,040mg

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme
Combine all ingredients thoroughly.

Yield: 2/3 cup

Recipe from "New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch

Published by William and Morrow, 1993.

Health Tip: Vigorous activity...

According to a study by Harvard School of Public health, people engaged in vigorous activity significantly decrease their risk of dying prematurely from any cause.

Recipe for today: The best Vegan Chili...

Ingredients:
Original recipe makes 8 servings

  • 1 tablespoon olive oil 
  •  1/2 medium onion, chopped 
  •  2 bay leaves 
  •  1 teaspoon ground cumin 
  •  2 tablespoons dried oregano 
  •  1 tablespoon salt 
  •  2 stalks celery, chopped 
  •  2 green bell peppers, chopped 
  •  2 jalapeno peppers, chopped 
  •  3 cloves garlic, chopped 
  •  2 (4 ounce) cans chopped green chile peppers, drained 
  •  2 (12 ounce) packages vegetarian burger crumbles 
  • 3 (28 ounce) cans whole peeled tomatoes, crushed 
  •  1/4 cup chili powder 1 tablespoon ground black pepper 
  •  1 (15 ounce) can kidney beans, drained 
  •  1 (15 ounce) can garbanzo beans, drained 
  •  1 (15 ounce) can black beans 
  •  1 (15 ounce) can whole kernel corn


Directions
  1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
  2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving

Recipe for today: The best Vegan Chili...

Ingredients:
Original recipe makes 8 servings

  • 1 tablespoon olive oil 
  •  1/2 medium onion, chopped 
  •  2 bay leaves 
  •  1 teaspoon ground cumin 
  •  2 tablespoons dried oregano 
  •  1 tablespoon salt 
  •  2 stalks celery, chopped 
  •  2 green bell peppers, chopped 
  •  2 jalapeno peppers, chopped 
  •  3 cloves garlic, chopped 
  •  2 (4 ounce) cans chopped green chile peppers, drained 
  •  2 (12 ounce) packages vegetarian burger crumbles 
  • 3 (28 ounce) cans whole peeled tomatoes, crushed 
  •  1/4 cup chili powder 1 tablespoon ground black pepper 
  •  1 (15 ounce) can kidney beans, drained 
  •  1 (15 ounce) can garbanzo beans, drained 
  •  1 (15 ounce) can black beans 
  •  1 (15 ounce) can whole kernel corn


Directions
  1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
  2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving

Sunday, July 21, 2013

Recipe for today: Vegan Grilled Baked Potatoes

I made these today and they were delicious!

Ingredients
  • 4 baking potatoes (quartered)
  • 2 tbsps olive oil
  • 2 tsps black pepper (freshly ground)
  • 2 tsps garlic powder
  • 2 tsps dried rosemary
  • salt (taste)

Directions
  1. Place the potatoes into a large pot with water to cover. Bring to a boil and cook over medium-high heat for about 10 minutes, or until tender.
  2. Preheat the grill to medium-high heat. Drain potatoes and toss with olive oil, black pepper, rosemary and salt to taste.
  3. Place the potatoes skin-side down over indirect heat on the grill and reserve liquid. Grill for about 15 minutes. Remove potatoes to a serving plate and sprinkle with the reserved olive oil mixture.

Health Tip: To Prevent Injury...

To prevent injury when strength training, it is essential you warm up for 5 to 10 minutes with some light cardiovascular activity such as walking, jogging, cycling or rowing and then cool down with some light stretching for 5 to 10 minutes.

Saturday, July 20, 2013

Health Tip: Consistency is essential...

Consistency is essential to achieve the best results with strength training. Training 2 to 3 times per week will help your goals. Just training occasionally, when you feel like it, won't have much benefit.

Friday, July 19, 2013

Health Tip: Select a qualified PT...

To select a qualified personal trainer, make sure they are certified by one of the top three fitness organizations: The National Strength and Conditioning Association, the American Council on Exercise or the American College of Sports Medicine.

Joy Heart Tip: External circumstances...

External circumstances do not create feeling states. Feeling states create external circumstances.

Reference: Martha Beck

Thursday, July 18, 2013

Health Tip: More about strength training...

If you have never done strength training, you may want to consult a professional trainer to teach you the proper techniques to avoid injury.

Joy Heart Tip: Your life perfectly suited to you...

Wordlessness logs you onto the Energy Internet. Oneness sends you a message about what you might do with your life. Using your wayfinder Imagination is building a new website based on that message. It means working with the laws of nature and the laws of what we now call the “supernatural” to transform the life you have now into a life perfectly suited to your true nature.

Reference: Martha Beck

Wednesday, July 17, 2013

Joy Heart Tip: Spirit of love...

Imagine how you'd enter a public space—say, a grocery store—if you knew without a doubt that everyone in it adored you. How would you move? How would you look at people? What would you say? Now imagine interacting with a loved one while feeling so sure of her infinite, unconditional acceptance that you had no need for reaffirmation. How would you behave? You'd probably lay down some of your armor. Then she would loosen hers. Then you'd relax even more, and so on and on and on. Try it right now—you can do so without getting up! Pretending someone loves you, right where you sit, will begin a day-making spiral of love.

Reference: Martha Beck

Health Tip: Breathing and strength training...

To breathe properly during strength training, exhale as you lift the weight and inhale as you lower the weight.

Tuesday, July 16, 2013

Recipe for today: Guacamole recipe

Combine in a bowl: 
3 ripe avocados 
3 garlic cloves (I really think more is better) 
1/4 of a small onion, finely chopped 
1/2 handful chopped cilantro 
drizzle of olive oil 
squeeze 1/2 of a lime over the mixture 
salt or Lawrey's seasoning salt (to taste) 
cayenne (to taste) 
black pepper (to taste) 

Health Tip: Breath properly during w/o...

Breathing properly during strength training is very important. Proper breathing will supply oxygen to the muscle cells, which is essential for muscle contraction and will help deliver energy and build the muscle.

Joy Heart Tip: Sense of belonging...

Understanding and dismantling defensive beliefs about your own ugliness is a process that frees you to unreservedly accept yourself, your body, and other people. The resulting open heart is the one perfect feature that really will protect you emotionally by giving you a sustained sense of belonging.

Reference: Martha Beck

Monday, July 15, 2013

Joy Heart Tip: Long Distance Running Come back...

I'm coming back to running half marathons after a tragic ACL tear in 2011, which caused me to be "out of commission" and "knocked me into my senses" by experiencing having to "learn how to walk again."  It took courage, determination and patience to take on this challenge after running over 50 lifetime half marathons and in 29 different states.

Two years of emotional up-hill battle.  I felt sorry for my PT.  *Poor guy! :(

At the beginning of this year, I set a goal to run at least 1 half marathon.  I picked, the Green Bay half in May.  Now, in July, I can say, with my husbands determination and support, we both have run 6 half marathons this year.  I am very proud of myself.

In addition, we changed our diets in January, to a more plant-based diet.  WOW!  What a difference a diet makes!

My husband has crushed his personal best by over 25 minutes, and I can go on a 20 mile bike ride immediately after a run without feeling lethargic or sick.

We plan to run several more, our goal now is bigger, 10 halves this year, with me planning to support my friend, who I coached into running in 2010.  My friend lost over 85 pounds and is now planning to run her first marathon, Detroit, and I by her side in October.

It turns out, she has been supporting and coaching me these days, since her transformation.  I am now back on the road, a little slower, but I'm there, running alongside the rest of you.

Doing what I love, long distance running.

Recipe for today: Walnut Veggie Burgers...

Walnut Veggie Burgers...  
Thought I'd post the recipe I use to create these delicious, every time veggie burgers.  Enjoy!

What you need...
  • 1/4 cup walnuts, toasted
  • 1 tsp. miso paste
  • Olive oil, for the pan
  • 2 shallots, chopped (about 1/3 cup)
  • 6 oz. mushrooms (mix of cremini & shittakes), chopped into small (about 1/4 inch) pieces
  • Splash of soy sauce
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. Chinese five spice powder
  • Splash of mirin (or rice vinegar)
  • 1/4 tsp. of honey *For Vegan: Replace honey with nectar
  • 1 large egg, lightly beaten *For Vegan: Replace egg with Egg replacer
  • 1/2 cup panko (1/4 cup into the mix, 1/4 to roll the patties in)
  • A few teaspoons sesame seeds
  • 6 mini slider buns (soft ones)

What you do...
  • Crush the walnuts and miso together to form a chunky paste, (using a mortar & pestle if you have one).
  • In a medium pan, heat a bit of olive oil. Add the shallots and let them cook down for about a minute.
  • Add the mushrooms, a splash of soy sauce, garlic powder, onion powder and five spice powder. 
  • Stir together and let cook until the mushrooms are cooked down, about 5-8 minutes. Add a splash of mirin to deglaze the pan. 
  • Then add in the walnut-miso paste, and a small drizzle of honey, combining everything together. 
  • Remove from heat and transfer to a medium bowl. 
  • Set it aside to cool for a couple of minutes before adding the egg.
  • Add the egg and 1/4 cup panko, and let the mixture sit in the fridge for 15 minutes or so. While you wait, spread the remaining panko and the sesame seeds (together) on a plate.
  • Remove mix from fridge and form into small (approximately 3-inch) patties. Roll each into the panko. 
  • Use your hands to firmly press them into shape. 
  • This will be a messy process, it’s ok if they fall apart a little. If they’re falling apart too much, let the patties sit in the fridge for another 10 minutes before you cook them. This will help the egg continue to bind them together.
  • Wipe out the pan you were using before, and heat a few tablespoons of olive oil. 
  • Cook patties for 2-3 minutes per side.
Servings:
  • Makes about 6 mini-sliders (serves 2 people)
Topping options:
  • Chopped scallions
  • Sprouts
  • Sliced avocado
  • Mayo
  • Sriracha ketchup (mix sriracha and ketchup to your desired spice level)
I prefer these as mini’s because they hold together better if they’re small.
For a heartier burger mix in 1/4 cup of pre-cooked brown rice before forming into patties – (completely optional).
For VEGAN option, use egg replacer product and replace honey with nector.

Health Tip: Strength Training...

Strength training is important for optimal health. Some benefits to strength training are increased metabolism and muscle mass, decreased body fat and blood pressure, increased bone density, improves glucose metabolism, prevents muscle loss and speeds up digestion.

Sunday, July 14, 2013

Health Tip: Flavor packed salad mix...

For a nutritious, flavor packed salad mix, 2 cups each of shredded red and green cabbage with 4 chopped apples and drizzle with a dressing of 2 Tablespoons olive oil, 1 Tablespoon fresh lemon juice and 1 clove of crushed garlic.

Saturday, July 13, 2013

Health Tip: Cabbage is a cruciferous vegetable...

Cabbage is a cruciferous vegetable, which studies show can be effective in protecting your body against certain cancers and Alzheimer's. It is also high in vitamins A, B1, B2, B6, C, K, folate, calcium, magnesium, manganese, potassium, fiber, omega-3 oils and protein.

Friday, July 12, 2013

Health Tip: Cherries are VERY good for you...

Cherries are a great source of nutrients such as vitamins b-complex, calcium, potassium, ellagic acid, flavonoids and fiber. Cherries also contain melatonin, which is an important nutrient in promoting healthy sleep patterns. Sour cherries are higher in melatonin than sweet cherries.

Joy Heart Tip: Your wild self. ....

Use your wild self. Use the part of you that we didn’t know existed in the 20th century, not in our culture. Go into the wild place, dropping the Wordlessness. Picture yourself going down, down to the bottom of the ocean where it’s still and quiet and you’re completely comfortable because that’s where your magic lives and you’re at home there. And you can feel the Oneness of your consciousness creating everything you see and connecting with all other consciousness in beautiful love.

Reference: Martha Beck

Thursday, July 11, 2013

Joy Heart Tip: Let your emotions be big!!

You start the process of being intimate in a relationship by being intimate with yourself and that means letting your emotions be as big as they are.

Reference: Martha Beck

Wednesday, July 10, 2013

Joy Heart tip: Don't be scared...

Scared? Silently tell yourself simple things like “It’s okay.” “You’re all right.” “There’s no rush.” “You can do this.” You’ll be amazed at the power of this humble mental-management technique to help you turn knowledge into action.

Health Tip: What is making you feel tired and drained?....

Computers emit electromagnetic radiation, which can make you feel tired and drained if you work at a computer for long time. Studies have shown that placing a plant by your computer screen will reduce tiredness because the plant will absorb the electromagnetic excess instead of you.

Tuesday, July 9, 2013

Health Tip: Singing and humming...

Singing and humming are easy ways to reduce stress. If you start feeling stressed, hum to yourself or turn up your radio and start singing along.

Monday, July 8, 2013

Health Tip: Boost your circulation by...

To boost your circulation and immune system, try thermotherapy. In the shower, alternate warm water with cold water for 30 seconds each. The cold water sends blood to your organs while the warm water brings it rushing back to the muscles.

Joy Heart Tip: Stop holding yourself back...


Dharma practice is self-management.  Karma is self-responsibility.

Life begins at the end of your comfort zone.


Everyday we learn how true this really is!!   I needed to be reminded of this today.  Sometimes I see myself walking through life in circles, only to end up where I started, with, yes more knowledge, but still in the same place.  Today, in my career, I am starting a contract with a company where I started my career.  It's going to be a simple contract, well needed money to support all of the efforts I am up to, and I see myself there, at the beginning, full circle.  More wise and with more wear and tear, and I forge forward.  Some might say I'm coming back to comfort, but I am coming back to show my strengths & knowledge and apply my experience.

There is so much beyond your comfort zone, you just have to learn to push passed it and conquer your fears!! Do ONE thing a day that scares you. Dream big, make goals, and go after what you want most! There is so much potential within yourself that you have yet to tap into. Believe in yourself, truly believe that there is a strength in you that can overcome any obstacle so long as you believe you can do it and work towards it. Clear your mind of CAN'T and just get out there and DO IT!!

When you conquer your fears and look back and see what you've accomplished you will be amazed!!

Stop holding yourself back... chase those dreams, you can do it!!

And we, and this whole community are here for support and love!!

Let's get out there!!!

Going Vegan: Day 169

I have to admit, it's been a bit of a struggle trying to keep on track with my plant-based diet: 1. doing these 13.1 runs my body really needs carbo load, pasta, which in all restaurants have some sort of cheese and they prepare 'everything' with butter 2. I am not at home, traveling to the destination of choice, requires eating out, and 3 I guess it comes down to being a bit lazy.

I am getting real tired of asking for the servers/chefs at these restaurants to prepare my dish in olive oil. This last pass, they 'over spiced' the food and it tasted terrible. Cooks are not trained to prepare plant-based foods, even on request, either it's so bland with no spices it tastes like rabbit food or it's over spiced, or non-of-the above, it's the servers make faces, roll their eyes and feel like I'm imposing on them. I have learned when preparing dishes at home that in adding spices, less is more.  I have also learned that you can really make some awesome dishes with organic vegetables and fruits that are 'out of this world' delicious!!!

Anyway, the noodles they serve are of course made with eggs, so again, not plant-based...

So, I've slipped.  A little cheese here and little butter there, only to appease my race needs.  And of course, I'm getting exhausted dealing with these restaurants.

Then, this whole B12 and D deficiency comes along and I'm nervous that I will lose my memory.  Both my husband and daughter have been noticing that I'm much more forgetful and I have to admit, so am I.  I recognize that I can't seem to retrieve information from my memory as quickly or not at all, for that matter.  Doctors orders, after bloodwork, 2 months of 5000 mg Vitamin D supplements and 2000 mg of Vitamin B12.  I've been pretty faithful taking these supplements daily for the past several weeks.  Don't know how my blood is carrying these vitamins into my system, but I"ll stay on this regimen until doctors orders change.

When I was ready to give up, I receive this note that a prominent physician is now encouraging doctors to prescribe plant-based to their patients.

Then I read on, I think, 'there must be something to this.'  I need to continue to forge forward, cannot weaken to the majority.  Time to pick myself up, wipe off the dust and move forward.  It's been doing me good, can't go back now.

*Thanks Richard (from dailymile)

Sunday, July 7, 2013

Health Tip: Essential Oils...

The top ten essential oils for energizing are bergamot, eucalyptus, geranium, grapefruit, fennel, juniper, lemon, peppermint, orange and rosemary.

Joy Heart Tip: Root Chakra Affirmations...

I feel deeply rooted.
I am connected to my body.
I feel safe and secure.
Just like a tree or a star, I have a right to be here.
I stand for my values, for truth, and for justice.
I have what I need.
I am grounded, stable, and standing on my own two feet.
I nurture my body with healthy food, clean water, exercise, relaxation, and connection with nature.
I am open to possibilities.
I am grateful for all the challenges that helped me to grow and transform.
I trust in the goodness of life.
I make choice that are healthy and good for me.
I trust myself.
I love life.

Health Tip: Essential oils...

The top ten essential oils for energizing are bergamot, eucalyptus, geranium, grapefruit, fennel, juniper, lemon, peppermint, orange and rosemary.

Saturday, July 6, 2013

Did you Know? Why is a marathon 26.2...

My husband and i were discussing, I wonder where the 26.2 miles came from? during our bike ride in the cities along the Mississippi.  So I had to find out.  Did you Know that ....

The Athens Marathon is recognized as the original marathon course and it's the same course used in the 2004 Olympics held in Athens.  The first modern Olympic games were held in 1896 in Greece. The legend of Pheidippides was honored by a 24.85 mile (40,000 meters) run from Marathon Bridge to Olympic stadium in Athens.  Athens Stadium, the finish line for the Athens Marathon stands on the site of a stadium used in classical times.   Spiridon Louis, a Greek postal worker, won the first modern Marathon with a time of 2 hours, 58 minutes, 50 seconds. 

At the 1908 Olympic Games in London, the marathon distance was changed to 26.2 miles to cover the ground from Windsor Castle to White City Stadium, with the 2.2 miles added on so the race could finish in front of royal family's viewing box. This added two miles to the course, and is the origin of the Marathon tradition of shouting "God save the Queen!" (or other words relating to the Queen) as mile post 24 is passed. 

Why you ask even did this begin? The modern Athens Marathon commemorates the run of the soldier Pheidippides from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C.  Legend has it that Pheidippides delivered the momentous message "Niki!" ("victory"), then collapsed and died. 

Health Tip: Reduce puffy eyes...

To soothe and reduce puffy eyes and ease sore eyes after exposure to extreme weather, steep 2 chamomile tea bags in boiling water for 5 minutes, let them cool before placing the tea bags over your eyes for 10 minutes.

Friday, July 5, 2013

Joy Heart Tip: Today is a gift, that is why it is called The Present ...

There is tremendous happiness in making others happy, despite our own situations.
Shared grief is half the sorrow, but happiness when shared, is doubled.
If you want to feel rich, just count all the things you have that money can't buy.
'Today is a gift, that is why it is called The Present .'

Here is my story....
Two men, both seriously ill, occupied the same hospital room.

One man was allowed to sit up in his bed for an hour each afternoon to help drain the fluid from his lungs.

His bed was next to the room's only window.

The other man had to spend all his time flat on his back.

The men talked for hours on end.

They spoke of their wives and families, their homes, their jobs, their involvement in the military service, where they had been on vacation..

Every afternoon, when the man in the bed by the window could sit up, he would pass the time by describing to his roommate all the things he could see outside the window.

The man in the other bed began to live for those one hour periods where his world would be broadened and enlivened by all the activity and color of the world outside.

The window overlooked a park with a lovely lake.
Ducks and swans played on the water while children sailed their model boats. Young lovers walked arm in arm amidst flowers of every color and a fine view of the city skyline could be seen in the distance.

As the man by the window described all this in exquisite details, the man on the other side of the room would close his eyes and imagine this picturesque scene.

One warm afternoon, the man by the window described a parade passing by.

Although the other man could not hear the band - he could see it in his mind's eye as the gentleman by the window portrayed it with descriptive words.

Days, weeks and months passed.

One morning, the day nurse arrived to bring water for their baths only to find the lifeless body of the man by the window, who had died peacefully in his sleep.

She was saddened and called the hospital attendants to take the body away.

As soon as it seemed appropriate, the other man asked if he could be moved next to the window. The nurse was happy to make the switch, and after making sure he was comfortable, she left him alone.

Slowly, painfully, he propped himself up on one elbow to take his first look at the real world outside.
He strained to slowly turn to look out the window besides the bed.

It faced a blank wall.

The man asked the nurse what could have compelled his deceased roommate who had described such wonderful things outside this window.

The nurse responded that the man was blind and could not even see the wall.

She said, 'Perhaps he just wanted to encourage you.  T
oday is a gift, that is why it is called The Present .'

Thursday, July 4, 2013

My Personality Analysis based on my handwriting by Kim Groshek


My Personality Analysis based on my handwriting

You have good taste and dislike anything cheap or gaudy.
Your opinions and ideas are admired by others more than you think.
Honesty is one of your greatest assets.
Your word is your bond.
You do your best to keep secrets.
You tell a story well and enjoy the attention.
You have a tendency to trust the wrong people at times.
You have excess energy and respond enthusiastically to new undertakings.
Your fun loving attitude puts demands on your social life.
You sometimes need a kick start to get off dead center.
You have a never give up nature.

Joy Heart Tip: Find a bright spot in the situation...

Right now, think of something about your life that is troubling you, something you want to change. For the next five minutes, instead of worrying about this thing, find a bright spot in the situation. You'll find the bright spots start to pop out more and your negative judgments fade.

Reference: Martha Beck

Wednesday, July 3, 2013

Health Tip: Half of your daily calories should come from ...

Almost half of your daily calories should come from complex carbohydrates, so fill up on vegetables, fruits and whole grains.

Health Tip: Quinoa...

Quinoa contains Iron. Iron increases brain function, strengthens your immune system, and builds concentration.

Health Tip: Awareness is the key to change...

"Awareness is the key to change. Once we are aware of something, it cannot remain the same. Awareness plus small changes in our automatic behaviors can produce large changes over time." ~Jan Chozen Bays, MD

Joy Heart Tip: I’m so proud of myself...

Say this out loud: “I’m so proud of myself.” The rush of strength and expansiveness that comes from declaring this honestly is the antidote to paralysis and the beginning of wonderful adventures, and each time you choose that, instead of shame, you really should be proud.

Reference: Martha Beck

Tuesday, July 2, 2013

Joy Heart Tip: Is there an easier way?...

This month, every time you set out to do any task, ask yourself, “Is there an easier way?” Or, “How can I make this easier?” Can you ask a friend for help? Have you tried Googling it? Are there services out there to help you? Might small miracles happen if you simply ask the powers that be for assistance? It floors me when I ask this question to myself and realize how much easier tasks have become.

Reference: Martha Beck

Monday, July 1, 2013

Health Tip: Essential to flush out toxins...

Water is essential to flush out toxins, hydrate your cells and assist with bodily functions. A simple way to know if you are well hydrated is to check the color of your urine. If it is darker than pale yellow, you need to increase your water intake.

Joy Heart Tip: Keep trying ... you will succeed...

Eventually, if you keep trying and failing, you will succeed.