Welcome Back 5 Day RESET

What Goes Around Comes Around – Welcome back 5 DAY RESET Jelly sandals, Polaroid cameras, and 90s everything aren’t the only things making a big comeback—the 5-Day RESET™ weight-management jumpstart kit WILL BE back. And it’s better than ever. This … Continue reading

Goodbye Yoghurt……Hello Kefir

Kefir……It’s believed that the name comes from the Turkish word “keif” which means good feeling.

And it’s my new food for the week. I scooped a jar as it was marked reduced at The Mustard Seed .

It has a cleaner, lighter flavor and texture than Greek yogurt Although I’ve just had a dish plain as it is, this will serve well in a shake shake and spiced up for a veggie dip.

12 things I’ve learned about kefir…….


Pumpkin Pie Smoothie

         Yes, ANOTHER smoothie idea.  And in celebrating the first day of October….a pumpkin pie smoothie! Having spent some time at a farm picking apples on Sunday, a fresh pumpkin was awaiting the steamer.  Then yesterday a recipe for Pumpkin … Continue reading

A Little Soda With That Cereal?

Mountain Dew, WHICH is manufactured by PepsiCo has come out with this great (?) idea.

Can’t say I blame them.  With a higher level of awareness to the importance of breakfast, turn to your mom (dad) and tell them “you were right”; disposable income that teen, tweens and in-betweens appear to have and WHO doesn’t start their day with a shake or “raw” or some sort of quick liquid breakfast.

ImageWould you consume it?  Would you feed it to your kids?                                              Image

Vanilla-Strawberry Oat Bars

You do it everyday, I am unsure of who “said it”

People most often plan for their finances; which bills to pay when, depositing in savings or rainy day or retirement accounts.

The same skill is required in planning for your health. You most likely have the long term goal. What needs to be done is the breaking it down into daily tasks.

For years I have been practicing Sunday planning day. Kathy Kaehler calls it “Sunday Setup”.

In addition to planning the meals, as a family we will also plan the schedule a little later this evening. This way our nutritional and time scheduling needs are all met.

With planning some healthy lunches I am about to make these incredibly yummy bars. These were made earlier in the week and were a big success. Your kids will love them! Although they were made to accommodate school lunches, secretively, they were enjoyed by myself mid afternoon accompanying a cup of coffee.

As well, they disappeared quickly as:

*healthy breakfast alternative
*”tie me over” until
*on the way to extra curricular activities
*school friendly, NUT FREE

The source for this, a gluten free version and many more healthy easy to do’s can be found at WHATS UP USANA.

Vanilla-Strawberry Oat Bars

Photo by Raji Barbir

1/2 cup whole wheat flour
1 1/2 cup rolled oats
2 tbsp French Vanilla Nutrimeal
1/2 tbsp. Fibergy Plus
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
1/4 tsp sea salt
1/3 cup maple syrup
1/3 cup corn oil (feel free to us coconut oil)
1/4 tsp vanilla
1/3 cup strawberry fruit spread (either unsweetened or no-sugar added)

Preheat oven to 350 degrees.
Mix dry ingredients together (flour through sea salt).
Add maple syrup, oil, and vanilla.
Press 1/2 of the mixture into a bread pan.
Spread jam over the bottom layer.
Cover the jam with the rest of the mixture to create a top layer.
Bake for approximately 30 minutes, or until light, golden brown.

The dough can be a bit of a challenge. A quick handling tip.

We’ve tried them, we’ve tested them, we love them. And did I mention how darn healthy they are?

Be sure to check out the gluten free version:
Gluten-free version: Chocolate Oat Bars w/Mixed Berry Jam

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 info@highvoltagehealth.com 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%!!!!!

That buzz isnt’ the bees, it’s all about protein shakes

From what I have been hearing this week protein shakes are the buzz.  “What’s up”, “what is the ratio”, “how soon after” are all the questions.  As well, why USANA’s NUTRIMEAL is my choice.

First and foremost “how soon after” is crucial whether you’re a competitive athlete, weekend warrior or looking to create a healthier lifestyle through weight management.  Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle.

Research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen.  Chances are that after your workout you have a full day.  An easy read on glycogen and why the body needs it.

According to Debra Wein of the National Strength and Conditioning Association, just 15 g of protein is the general recommendation following a resistance training or aerobic workout. The full article is here:  http://www.livestrong.com/article/478603-carb-to-protein-ratio-after-workouts/#ixzz1zCHU70RV

For you muscle heads or soon to be muscle heads (I can say that on account that I am one) eating more protein than that, however, has a negative impact because it slows re hydration and glycogen replenishment.  Carbs PLUS protein speeds recovery.

Consuming protein does have  important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

While healthy solid foods are the best way to fuel the body after a workout, shakes can work just as well.  A drink may be easier to digest and make it easier to get the right ratio to meet the demands.

Which brings me into the next question, why USANA. Beyond the company and its manufacturing, or even the founder  it would have to be the level of deception of other products out there.  Do your homework.  Just because a label says “no aspartame” yet contains the likes of sucralose –  ask questions, do the layer thing.

“The NUTRIMEAL drinks are intended to be snack and meal replacements and not protein specific supplements. They are specifically designed to be balanced with respect to carbohydrates, proteins and fats. The NUTRIMEALS have a calorie breakdown of approximately 50% carbohydrates (half complex and fiber, and half sugars), 25% protein and 25% fat. This balance is essential to the purpose and function of the product.”

Now let’s talk about convenience.  Convenience foods are highly processed and without getting into each individual reason or ingredient, they are basically unhealthy and they will prematurely age and disease a body.

If your one of those time-maxed people, eating on-the-go, trying to juggle a busy lifestyle, maintaining a commitment to a healthy diet can be one of your greatest challenges. Time management has us gravitated towards convenience foods not only at a takeout but also within the home.   “Due to changing lifestyles, consumers are spending less time planning and preparing meals” a 2010 Consumer Trend Report.

Unless you have planned, shopped and prepared a balanced homemade post workout meal you’re hitting the drive thru and/or making less than optimal choices.  NUTRIMEAL addresses the health needs of the body and the health needs of life.  I like to think of this product line as a bridge.  Just as supplements are exactly that, supplemental to support  healthy eating, NUTRIMEAL  is a healthy, balanced and a quick alternative when days do get busy.

It is with trust in the company and products that I continue to use and recommend only them.

Aug 7/12  UPDATE:  If your brave enough to go here, check out  what’s in your protein drink

Hot Cereals and Toppings

Comfort foods…….how are they working for you?

Rather than explain to you all the psychological and physiological reasons as to why we reach for comfort foods, I’d like to share with you tried tested and approved ways to enjoy comfort foods while staying within the guidelines.  The guidelines that will apply here are: low glycemic, as local as possible and stretching those leftovers.

Let’s start with hot cereals.  This is a big comfy one for me.  Not only it’s warming with a right down to your toes feel,  but also fond childhood memories of my bowl of hot cereal with the fish oil in the middle dissolving, is warming to my soul.

When I am not enjoying a NUTRIMEAL shake, this time of the year hot cereal does it.  In learning about oils I have realized that we can have a variety in our pantry.  I have teff, cream of wheat, regular oats and steel cut oats.  The BIGGEST rule with hot cereal is NO NO NO instant!  In comparing all of the above noted ones, they are pretty close in carbs and fibre.  I’m not too interested in calories.  Usually foods that are high in fibre will be lower in calories.  The longer it takes to simmer the better it is for you.

My pre health awareness bowl of hot cereal would have contained a generous and I mean generous tablespoon of brown sugar.  Change is a good thing.  I now increase the nutritional value in my start of the day by adding nuts, any kind that are your fav; some frozen fresh fruit and a squirt of agave.

My health gem for this week is cranberries.  I bought a bag of the fresh ones in preparation for our Christmas Dinner.  I’d love to see a show of hands as to how many people at a table actually eat these.  Minimal.  In having leftovers, I froze them.

In looking at my diminishing last bag of fresh picked from last summer strawberries, I reached for the frozen cranberries.  Oh my goodness.  Yes I get excited about food.  I get excited about simple food.   To create a week full of healthy breakfasts I cooked a triple batch of steel cut oats on Sunday morning.  Stop the cooking while there is just a bit of water left.  You can now reheat (use the microwave if you must) what you like and spice it up.  Which reminds me, add a sprinkle of cinnamon to help stabilize your blood sugars just a bit more.

There is one more that I would like to share.  Seeing the length of this post and realizing the value in your time, that will be Comfort Foods……..Part 2.


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