Here ye Here ye

20120915-084324.jpg  You know when you’ve had a good week with choices.  In quoting one of my three RESETers this week: “I like this thing.  I’m completely satisfied.  It feels so good to be in control”.  Hear ye hear ye.

Usually even after a good week I will cut myself some slack and have something other than my NUTRIMEAL shake.  Usually an egg with a piece of pita or homemade bread along with sauteed asparagus or another local in season veggie.

As the weather gradually changes into fall, most of us start to reach for warmth, comfort foods.  Although a bowl of steel cut oats with ground nuts, fruit and agave would have sufficed this morning, I REALLY wanted to keep “it tight” as I like to call it.

One reason is because I know myself and my pitfalls.  It continues to be carbs.  My main reason for carbs, their purpose, is just something to put butter on.  Now butter in itself is very good.  The key is moderation.  I am thinking that due to the fact that we personally consume very little, actually, I’d say less than rarely, processed foods AND that the salt stays off the table, I go through periods of deprivation with sodium.  I am aware of this and it is a work in process.

I wanted my shake but I also wanted warmth and comfort.  “Necessity is the motherhood of invention”.  In coming back from my element I was inspired and fired to have it all.

If your a regular consumer of  USANA’s NUTRIMEAL here is a tip for you to make a single serving of warmth and comfort.

75ml of boiling water
75ml of hot fresh coffee
1/2 scoop of both vanilla and chocolate NUTRIMEAL

Mix well.  You may add more hot water for a desired consistency.

Whether you would like some more suggestions on why NUTRIMEAL, RESET or ideas of add ins for your shake, we use a fabulous recipe book that shows you how to create some out of this world shakes with fruits and veggies and all with your standard mixer.  Inbox us at and we’ll get you connected to

A healthier way to start your day……………………

Interested in trying?  Be sure to inbox us as well to save 20%!!!!!

School Wellness May – Spring, renewal……change

As I sit here, inside, I hear noises outside.                

Life is happening, the day, another one is unfolding. The sun has yet to come up yet the birds are making such a noise.  Even my cat Ali knows that “somethings” up.   Although having gone outside for a treat while being carried on and occasion or two or even snuck, in typical cat way, through the door to be quickly snatched up from the deck and brought back inside, she knows there is something exciting happening.

Spring is unfolding and yes it is exciting.  Renewal.   Growth.  Freshness.  Even change.  With little resistance we anticipate, invite and welcome this time of the year.  My first thought to share with you is to invite you apply this same thought to changes in life.

In following the 80/20 principal we don’t have to be perfect.  As parents (of children of any age), teachers, lifelong educators and learners remember that how we speak, act and manage our life is being observed.  Our family is in the process of creating a list, perhaps one or two from each family member, of values.  Values, those that are most important to each family member, than actively creating our lives and day to day living around those values.

With healthy living being a priority for us and my personal knowledge and experience that echo Hippocrates, “let food by thy medicine” I would like to recap the purpose of food.

THE PURPOSE OF FOOD…….The body uses food to perform one or more of four main functions: to supply energy, for growth and repair, for regulation and for protection.

Energy      Food supplies the fuel or energy needed to perform the many tasks of everyday living. We need energy to think, breathe, walk, sit, speak and even sleep. We get energy from carbohydrates, proteins and fats. It is important that we eat enough food to supply all our needs. If we don’t, we will feel tired and listless. Having no energy can be compared to a car that has run out of petrol. On the other hand, if we eat more energy food than our body needs, this energy will be stored in the body as fat. Too much stored energy will result in the body becoming overweight or obese.

Growth and repair     Food provides the materials needed to build, repair and maintain body tissues. Proteins, fats and minerals are the best nutrients for growth. Growing bodies need extra amounts of these nutrients. Every person, whether growing or not, is going through a continual repair process of replacing injured or dead cells. It is food that supplies the nutrients necessary for this process.

 Regulation     Food supplies the substances that help regulate the body’s processes. Water, vitamins and minerals help regulate breathing, the nervous system, digestion, blood circulation and the elimination of waste products from the body. They help keep all the systems in the body working properly.

Protection     Vitamins, minerals and protein keep the body’s tissues and organs healthy. Healthy organs are less likely to be attacked by disease.

With that in mind, it’s very exciting to see many families getting involved in home gardens.  Getting food into our bodies as close to “from the source” as possible ensures that our energy, growth and repair, regulation, protection needs are being met.

As with a garden that you start to tend to, dis-ease and un-wellness in plants is so very easy to see, or when a child is not progressing along well in math.  It’s clear that a piece of the puzzle is missing. The same can be said with our bodies.  The signs maybe subtle, but they’re there.  A quick read to identify the 5 Signs of Vitamin Deficiency in Children

With many of you gathering seeds to grow healthy nutritious food for your family I invite you think about and embrace a concept in raising a child (and yourself) to be, rather than THE BEST, the best you can possibly be.  Just as your garden will need sunlight, water, weeding; recognize the seeds for your (and your families) wellness:

Sleep    Emotions   Exercise    Diet   Supplements

Getting that healthy fresh nutrition into our bodies is fun, easy and family time bonding.  The ideas and recipes are continually “growing”.  Be sure to check them out here and feel free to share your ideas.

Now is the time to live fresh, live well.

Fruit Water and Cancer

Fruits and juices…….. one of the strategies to heal cancer,with a success rate in curing cancer is about 80%.

I am sorry for the hundreds of cancer patients who die under the conventional treatments. Very few live for 5 years under conventional treatments, and most live for only about 2 to 3 years… The conventional treatments don’t make any difference, because most cancer patients also live for about 2 to 3 years without any treatment. It is difficult to cure cancer patients who’ve undergone chemo and radiotherapy, as their cells are toxic and weak. When there is a relapse, the cancer spreads very fast, as the resistance is poor.
Thanks and God bless.
Dr Stephen Mak

We all think eating fruit means just buying fruit, cutting it up and popping it into our mouths. It’s not that easy. It’s important to know how and when to eat fruit. What’s the correct way to eat fruit?
Eating fruit like that plays a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities..

Let’s say you eat two slices of bread, then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it’s prevented from doing so.

In the meantime, the whole meal rots and ferments, and turns to acid. The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.

Eat your fruit on an empty stomach, or before your meal!

You’ve heard people complain: “Every time I eat watermelon I burp, when I eat durian my stomach bloats, when I eat a banana I feel like running to the toilet”, etc. This will not happen if you eat the fruit on an empty stomach. Fruit mixes with the putrefying other food and produces gas. Hence, you bloat

Graying hair , balding , nervous outburst , and dark circles under the eyes – all of these will NOT happen if you eat fruit on an empty stomach.
There’s no such thing as some fruits, like orange and lemon are acidic, because all fruit becomes alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruit, you have the Secret of Beauty, Longevity, Health, Energy, Happiness and normal weight.
When you need to drink fruit juice drink only fresh fruit juice, NOT from the cans. Don’t drink juice that has been heated. Don’t eat cooked fruit; you don’t get the nutrients at all. You get only the taste… Cooking destroys all of the vitamins.
Eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it . You can go on a 3-day fruit-fast to cleanse your body.. Eat fruit and drink fruit juice for just 3 days, and you will be surprised when your friends say how radiant you look.

KIWI: Tiny but mighty, and a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange!

AN APPLE a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & falconoid which enhances the activity of vitamin C, thereby helping to lower the risk of colon cancer, heart attack & stroke.
STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.
EATING 2 – 4 ORANGES a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones, and reduce the risk of colon cancer.
WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. Also a key source of lycopene, the cancer-fighting oxidant.  Also found in watermelon: Vitamin C & Potassium..
GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene, good for your eyes..
My personal rules with fruit:  Fresh Frozen or NOT.  Check out EWG‘s shoppers guide to the Dirty Dozen and Clean 15.
Drinking Cold water after a meal = Cancer!
Can u believe this? For those who like to drink cold water, this applies to you. It’s nice to have a cold drink after a meal, however, the cold water will solidify the oily stuff that you’ve just consumed, which slows digestion. Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer.. It is best to drink hot soup or warm water after a meal. This applies to cold soda or any other cold drinks as well!!
*NOTE:  of course the fruit you choose should be following “the rule”: FRESH (ORGANIC), FROZEN,OR NOT

Are you hungry?………Hungry For Change

Just 4 days left!  If you haven’t seen it yet, that’s the time you have left.

“Hungry for Change” is the sequel to “Food Matters”.   Unlike your fav sequel, you don’t need to have seen Food Matters in order to get the message from “Hungry for Change”.

“This film does not endorse a product; created with the public’s best interests in mind, it exposes dark industry secrets. It demonstrates how some so-called health foods we eat are keeping us trapped in a vicious cycle of dieting and bad health. “It shows that by educating ourselves about what we eat and where it comes from, we can truly take control of our appearance, our health and ultimately, our life,” said filmmaker Laurentine ten Bosch.”

Hungry for Change is free to watch but only up until March 31,2012.

Carve out the time, skip the news on tv, heck I even give you permission to skip a workout to watch this.  It will be one of the best 90 min investments in your health that you do this week!

“You must be the change you want to see in the world” – Gandhi

Become a Liver Lover

The liver.  That childhood food, that if cooked the right way, was a tolerable once a month family dinner.

My other childhood memory of “the liver” was that people occasionally perished from liver disease that was usually associated with a level of alcoholism.  That’s it!  That was my experience of the liver.

A couple of things happened simultaneously.  Within my circle there was first the diagnosis then ultimate untimely passing of dear ones due to liver disease.  These were people whom I knew their lifestyle habits.  There was no level of alcohol abuse happening.

Then through good fortune I attended a seminar that was focused around “diet”.  A doctor spoke of the liver and its role in weight management.  A couple of tidbits of information were:

A)     Fructose.  Stay away from it.  It has an ability to sneak into the liver and it is very hard for the liver to process.

B)      Binge drinking.  It’s not the calories in alcohol that cause the weight gain.  It’s the weekend, Friday night, party night.  After an over indulgence it takes the liver a week to process/clean out the system.  The liver is also crucial in metabolising fats.  As much as we can multi task, some parts of the body cannot.  Given the choice, the liver basically focuses on the alcohol, as it appears the most immediate threat, for the complete week.  JUST when it’s ready to get back to fat, the weekend comes again.  And so the cycle continues.  The weight gain is the minimal of the concerns.  As miraculous as the body is, it can only take so much of this and disease happens.

THEN having another good fortune, being with the company at the right place, I got to hear Dr.Libby Weaver talk liver health.

We all know by now the skin is the largest organ, it absorbs EVERYTHING we put on it.  The liver, it’s the second largest.  It now processes not only everything we put in our bodies but also everything we put on it

Considering some of you are still using chemical and parabin loaded products on your skin and still eating processed foods (yes that includes eating out)……….Man that’s a lot of work on your liver!!!!

Hormones……..your dear liver even processes those!  Those monthlies and menopause, have you noticed that not only yours, but for the men, those around you have gotten, hmmmm, shall we say a little more intense?

The best and easiest way Dr.Libby explained it:  hold out your hand, open your fingers.  Imagine where your wrist is as the entry to your liver from your body.  Everything, EVERYTHING that goes into your body and on your skin is coming in through your wrist.  Your palm is your liver.  Your fingers are the exit.  Folks, we have a traffic jam happening.  OVERLOAD.  Things (hormones, chemicals, alcohol) are unable to exit and leave the body.  What happens?  They go right back into your system, to try again at another time.

Now imagine that happening day after day, week after week, year after year……..breakdown>>>>>>>>>disease.

The liver is the major fat burning organ in the body and regulates fat metabolism. In her book “Accidentally Overweight” , Dr. Libby offers a quickie test to see if you need to lover your liver more.  Take your hand; that area right under where a bra strap would be (under the pecs for you guys), and place it there.  IF you feel a liver roll you may want to think about making some changes.

Ok, so you get it.  You want to (hopefully not NEED to yet) make some changes.  Start with your “diet”.

*Stay away from sugars
*avoid foods that are processed
*take a lot more “C” –  RDA doesn’t cut it anymore.  Reach for optimal levels
*eat veggies and greens.  Go for color
*eat your food raw or at least one meal a day
*get off the drugs
*eat less fat

Foods that support your liver (organic is best):

*beets, carrots
*olive oil
*turmeric (the livers favourite spice)

AND remember your supplements……..


In recognizing the difficulty for many people in making changes that support their health on many levels I offer a two step transition:

STEP ONE:  OBSERVE.  For one week simply observe yourself.  Imagine that you are observing someone else’s life.  Step outside yourself and notice your habits, what you feed yourself.  Notice the triggers.  The times of the day and when in your life that better choices can be made

STEP TWO:  DECIDE.  Pick just one of those non-health supporting habits and resolve to, for just one week, change it/stop it.

You have just learned a valuable skill.  Time to take it onto another level, another health supporting habit.

An example: after a week you notice you don’t drink enough water.  You start to drink more.  Then you add a lemon wedge.  The next week it’s a slice of lime as well.  You then may even venture into filtered water.

It really is THAT easy.



“Life is inherently risky.  There is only one big risk you should avoid at all cost and that is the risk of doing nothing   

–  Denis Waitely


So, here we are the day after our first preview and open discussion of  FOOD MATTERS and what a wonderful couple of hours it was.   We spent the first part of the afternoon listening to the incredible message of wellness and what we can do to feel and live better.  Then it was to sample some simple raw foods and some samples of spiced up NUTRIMEAL.

After “ahas” were shared by everyone we each chose one habit from the movie that we could integrate into our daily life.  How are you doing with that one change?  No worries if it wasn’t as easy as you thought.  You get a new day tomorrow to try again.  When I first made the commitment a couple of weeks ago to start my day with water, imagine before my coffee or fruit, I completely forgot.  But I have learned to be gentle on myself .  New habits can be just as hard to start as old ones are to stop.  Try again tomorrow.

If you have seen the movie I’d love to hear your biggest “ahas”.  The ones I scratched on my note pad were:

*fertilizer used on soil contains only 3 minerals.  Soil requires 52!
*51% or more of our food should be consumed raw
*food in the stores has only 40% of nutritional value
*taking vitamins is not about “beliefs”.  It’s about science
*ONLY 10 deaths in 23 years are attributed to vitamins.
*vitamins enable the body to fix itself
*a year, 106,000 Americans die from prescriptions
*in cardiac disease; the only to win, is to not play
*education NOT medication
*stop being patients and start being people
*be healthy…….why not
*80% raw diet is a massively valuable part of an abundant healthy lifestyle

As many of you were pleasantly surprised as to what “raw food” looked like, tasted like and realize how easy it really is, I have included the recipes here.  Firstly, the spruce ’em up shake add-ons.

NUTRIMEAL Vanilla:  with your powder, water and ice add one cooked carrot, a teaspoon of cinnamon and pinch of cloves.  Yes with the proper machine (VITAMIX) you can follow the FOOD MATTERS guidelines and use the carrot raw. For the second one we added 1/2 and apple, 1/2 teaspoon of vanilla and nutmeg and 1 teaspoon of cinnamon with ice to the water and powder.  Now that’s raw!

NUTRIMEAL Chocolate:  both were very simple.  The first one had coffee in place of the water.  If you have a cup or two left from your morning pot, put it in a carafe in the fridge for when you want to use it.  The second one had a tablespoon of natural peanut butter. mmmmmm.  These two are so simple my 12 year old whips them up in a flash.

The Spicy Pumpkin Hummus can be found in a previous post “School Wellness – Perfection”.  Serve with your custom to your tastes bagel bites.  For those you’ll just slice them really thin.  Mix some olive oil in a jar with fresh garlic and your fav spices.  Spread them on a baking sheet and toast at 200 until crispy.  These freeze well.  And yes…….you can freeze hummus as well.

When it comes to salads, just think color &  local (as possible).  Cabbage, beets, kale, bok choy, etc.  If your salad is going to be a meal be sure to add protein; nuts, seeds, hard boiled egg or two.

And of course the hit of the day……raw cookies.  3/4 cup of almonds, 1 tsp ground cinnamon, pinch of sea salt for taste, 1/4 cup walnuts, 1 cup pitted dates, 2 tbs raisins, 2 tbsp sunflower seeds.  Whirl in a food processor until combined, not pureed.  HANDS ON TIP:  chop the nuts by hand a bit first.  Roll into balls.  These will keep for a week in the fridge (ya, like that happens) or longer if frozen.

Some other sources that are along the same lines as FOOD MATTERS, be sure to check out: Cut Poison Burn, Gerson Institute, Sanoviv.

In closing, I remind you to look over your handouts about the health loaded foods and herbs and ESPECIALLY the information about “Comfort Foods

Let food be thy medicine
and medicine be thy food” ―   Hippocrates     


I started to read an article about the concerns of taking aspirin while taking anti-depressants. You can read it here.  Then curiosity set in, “Hmmmmm, how many people take these mood-stabilizing drugs?”  In doing the layer thing that was my next opened tab on my computer screen.  This is the “numbers” that I found.

The numbers although didn’t surprise me, what did, was that they were talking about addressing concerns with “mental problems with children”.  At the same time there was a side bar promoting a group The Balanced Mind Foundation.

Which of course lead me to the “what came first the chicken or the egg” thinking?  With the rates of degenerative disease on the rise in ALL ages, particularly with our youth, we are truly living in abundant society.  Abundant in the good and not so good.  When the balance is broken, disease occurs.

So where does one start?  How do we get a grip on our lives and our health?   I do believe that simplest and easiest way is with food.

*Good food, wholesome food, as close as possible to the source food.
*Food that does not come in a box or carton
*Food that in preparing takes more than 10min in the kitchen
*Food that has less than 5 ingredients
*Food that is full of color

Just spend the weekend thinking about these simple points.

           When you think different, you act different.  When you act different, you feel different.   And…….it just may all be for the better.

The Gold Is Within

In winding up a three week health intention that was initiated by a friend I have two tidbits to share with you.

With being completely honest with you, the last two days before the weekend were disastrous!   Thursday started off well.  I left the house for a full day with all my snacks and healthy lunch packed.  It has been my experience in coaching people that although quantity and quality of the foods we eat lead to unhealthy lifestyles, a big culprit is time!  Being consumed in one task after another, it wasn’t until early afternoon did I realize that I missed a snack AND my lunch.  Realizing this I did manage to restrain from my typical “habit” of eating past 9 pm.  Friday unfolded the same way.  Some unexpected home repair emergencies, a last minute drive to Toronto, all by 10 am had the day unfolding in the same as the day before.  Grabbing an apple, oh gosh just grab another one!  Got to love this time of the year, at least the apples are local and how can you resist the Boy Scouts.

The outcome of these two days showed on the scale.  My body had gone into that conserve mode that I know so well.  “Hold on here, we’ve got to slow down a bit.  Not sure when some good stuff is coming in.  We’ll just go into conserve mode until it does”.  This manifestation on the scale will be short lived as I get back on track. The best way to describe how I felt Saturday morning was “toxic”.  You become so aware to feeling good, energetic, “clean”, that you recognize the difference and make different choces.

Ah ha!  This is the point I realized that most people lose it.  A couple of “off” days and it’s “that’s it, I’m done”.  BUT the real gold is in the mindset.  Recognition, awareness, refocus are the key words.  YOU CAN DO THIS!  As most people have had several attempts at one way or another, one program or another to get their health under control, we need to realize that there is an accumulation of knowledge gained here.  Flick the knowledge and experience button, tap into your greatness.

The gold is in the mindset and experiences.  The gold is within.

The other gold within is FLAXSEED.  In being made aware to the benefits of this little seed I purchased some a year ago and started to just toss it in my salads, oatmeal, etc.  WHOA!!!!  The gold is within.  In order to reap the benefits, it must be ground.  Otherwise it just becomes a good source of fibre 😉  There are numerous prepared products out there, bread/crackers that manufacturers throw some in and think they have created a healthy product.   It must be ground to release the gold.  The little grains you see are just going to go right through ya.  So my thinking was, let’s save some time, grind a whole bunch so it’s ready to go.  Nope, there are concerns with rancidity.

If you choose to supplement your “diet” with this tiny powerhouse, please do so with caution.  Do your homework.  Natural and organic of anything can be  toxic.

The gold is with the grinding.  The gold is within.

Which reminds me………the jar I have of flaxseed needs to be trashed as it is over a year old.  Ah, heck just get me my ESSENTIALS!

“Diet” Licensing

This is a term I recently came across.   Although it’s something we have all done or practiced, it now has a name.

Have you ever gone on a “diet” or “done a program” that after a commitment of a period of time you tell yourself “gosh, I’ve worked hard I’m going to have this such and such”.  Which is ok, IF it stops there.  Often it doesn’t just stop there and the next thing we know we’re off track.  Some do reach a point with experience and knowledge and awareness that licensing is short lived or even avoided.

Firstly let’s look once again what “diet” refers to; course of living or nourishment, what is eaten and drunk habitually, lifestyle.

It’s interesting to look at why “licensing” happens.  There is a mindset that surrounds “licensing” that we have been programmed.   The programming is that a “diet” is a period of deprivation, doing without and scarcity.  It is with this mindset that we feel we need to reward ourselves with the very thing that we are avoiding.  The reward should be focused on the way our wardrobe now fits, the money we’re saving not having to purchase new clothes, the better energy we have, the less aches n pains we experience, the quality of our sleep, the ability to better handle stress.

So how do we avoid this really self-sabotaging programming?

*focus on what’s working
*get out of “the fear”
*see value in who you are and what you have to offer your world
*daily gratitude; daily jot down three things that you are grateful for
*love yourself and recognize that TODAY you are THE best you that you have to offer
*find a accountability partner (or two) that will support you

There are also physical reasons as to why we may reach for choices that are out of line with our health goals.  These can be easily addressed, stopped or dealt with once recognized.

Every day is a new day, a new opportunity to do good.  Start today and do good for your health and self.