Why Health Buddies Work

For the past 10 days, I have been whining my way through Dr. John Douillard's Colorado Cleanse.  This cleanse is amazing and meant to spark your digestive fire, reinvigorate your lymphatic system, bring your intestinal villi back to life and flush toxins out of your body.  I need all of this to happen.  By getting my digestion back on track and healing my leaky gut, my food allergies should go away.  And that's why I'm putting myself through 14 days of hell....er, I mean a highly restrictive diet.  In the end, I should be able to eat all the cheese I want - that's what I'm telling myself at least!

Anyway, after reading Dr. Douillard's Colorado Cleanse guidelines, I realized I was going to need some support.  I was going to need someone to make sure I stayed on the virtuous path.  You see, I'm addicted to food.  I LOVE food and out here in L.A., we have loads and loads of flavor packed options.  I can get almost anything from American to Thai, Indian, Ethiopian, Mediterranean, Italian, Mexican - you name it, we've got it out here and it's good.  Real good.  Oh man, my mouth is watering just thinking of all the spicy goodness and culinary pleasures I will be able to consume in 5 days.  Ok, must stay focused...

So yeah, I needed some support.  I needed a health buddy or accountability partner (as is the buzzword lately). I needed someone to encourage and inspire me and remind me of the end goal.  I needed someone who would get in my face if I tried to make a run to one of my favorite local restaurants for a burrito, some curry, a juicy burger or some crazy good Italian food.

I described in detail the benefits of this cleanse and enlisted my husband as my health buddy. I told him there was no way I could do this without him because when it comes to food, I can easily falter if I'm not being watched.  Much like my toddler with the cookie jar, an eye would have to be on me at all times.

I was right.  After the first day, I was having my doubts.  In fact, I think I said, "We can't do this.  Let's go get some chicken tikka masala."  But my health buddy was  there.  He reminded me of the deep healing I would receive by sticking to the cleanse.  He reminded me of the added benefit that he and I would shed some of the baby weight we've both been carrying for three years.  He reminded me that it was for the greater good plus, he was eating the same limited diet I was so together, we could do this.

Day 3 and 4 - now, I'm starting to get angry.  I snapped at my Pilates instructor.  My blood sugar seems up and down.  I'm really hungry...although I'm not.  I'm not actually feeling hunger pangs.  I'm not physically hungry.  I'm just feeling strange as my body tries to readjust itself from years of bad programming.  In fact, I've been full of energy the last few days.  My body isn't bogged down by heavy digestive processing.  I'm using my fuel efficiently and burning the calories.  My eyes are bright and my skin clear.  My body is actually working.  BUT, my mind still thinks it's hungry.  We're so used to eating out of boredom, celebration, exhaustion or just habit that we forget to observe the body's cues to see if we're actually hungry.

A great thing about this cleanse is that it also provides instructions for observing your hunger; for understanding it on a deep level.  I've learned a great deal in these past 10 days about how I obsess over food.  Yes, my obsession is for organic, pasture-fed, whole foods but it's still an obsession.  As soon as I've finished one meal, I'm thinking about what to make for the next.  I live and breathe food.  Most of the programs I watch on TV are food centric shows.  I have an eating disorder - I love food too much.

Back to day 4, after having snapped at my trainer.  I tell her I think I can't do it.  I explain what completing the cleanse could mean for my body.  She looks me square in the eyes and tells me that I can do this.  Her gaze makes it clear that she's expecting me to complete the cleanse.  She knows I can do this.  In fact, we laugh about how I am usually the one encouraging my clients with their health, fitness and lifestyle challenges through health coaching and yet, I'm saying I can't do this.  No, she won't allow that from me and I know I can't let her down.  I march on. I now have a second health buddy to keep me on track.

Day 7 - at my best friend's house.  It's almost lunchtime and she's asking me how the cleanse is going.  I tell her that each day is getting easier and easier but that I want food.  Just real food; meaning the food I want to eat not the food I have to eat.   I'm listing off all of the things I've been craving since the cleanse.  Strangely, they are things I have never eaten or would never eat given how truly gross and bad they are for my body.  I tell her that I've thought about throwing in the towel.  I'm halfway through and don't know if I can stick it out.  She asks again what this cleanse is supposed to be doing for me.  After saying the words aloud, I realize, this cleanse has the potential to heal my illness or at a minimum, set the stage for optimal healing.  Just discussing the benefits is a powerful wake-up call that invigorates my resolve to continue. Having the added bonus of my friend directly tell me I can do this, reminding me that I'm halfway home, seals the deal.  And now I have a third healthy ally - someone who holds me to a high standard, knowing I can reach this goal. 

So, we're back to Day 10.  As with the past few days, I woke up with loads of energy and no blood sugar roller coasters.  In fact, I forgot to eat breakfast until 10:30 this morning.  In the past, I would have eaten two meals and a snack by 10:30; always feeling sluggish, mentally foggy and just plain tired.  I made it through the first few days, through the toughest part of the cleanse and am almost across the finish line.  I don't have cravings.  My day isn't spent thinking about food.  My body and mind feel clean and clear.  I AM going to make it to the end....all with a little help from my health buddies to whom I am eternally grateful.

Learn more about why you should enlist health/diet buddies or fitness partners.

What do you think?  Would you recruit a health buddy?  Do you have someone who keeps you on track already?  Share your story below.  I'd love to hear.

My Ever Changing Grocery Cart

When I first moved to California, shortly after college, I believe my diet primarily consisted of Gatorade, Hostess Ding Dongs, Taco Bell and any fried or battered bar food.  This made grocery shopping pretty uninteresting - throwing boxes of processed and prepackaged foods into the cart, nary a piece of lettuce in sight.

Within the first few weeks of my time here, I began to witness a phenomenon at the grocery.  People put fruits and vegetables in their carts.  They also walked around in workout clothes.  They appeared to be at the grocery after having gone to something called "a gym."  And, they all seemed pretty chipper.  Young or old, I noticed fit, healthy looking people, walking around the grocery putting food from the produce section into their carts.  This was also the time when fresh, bottled smoothies, Robek's and Jamba Juice were all the rage.  People would discuss the best, most power packed combinations of fruits, veggies and powders for their drinks. I wondered, "what's so wrong with this simple, delicious Gatorade? Afterall, it's thirst aid for that deep down body thirst."

The other day, I was at the check out counter and a woman commented that my cart was so healthy.  It was healthy for the health food store?  What had I put in there? In previous years, I had not been associated with health.  Food, yes.  Health, not so much.  Who am I now?  I realized that my cart has changed so much over the years that it really demarcates significant time periods in my life.

My cart - take a peak!

1993: Entered College - Gatorade, Pepsi Free, Little Debbie Snack Cakes, Hostess Anything (you name it!), TV Dinners, Mac N' Cheese, Sugar Cereals, Milk, Microwavable Pizza Pockets, etc, etc, etc.  Plus, dinners out - Mad Mushroom Cheese Sticks, Pizza, Taco Bell & KFC


1998: Moved to California - Gatorade, Smoothies, Hostess Anything, Mac N' Cheese, Meat, Eggs, Potatoes, Candy Bars, Sugar Cereal, Oven Baked Pizzas, Blueberries, Bread, Sandwich Supplies, Occassional Vegetable or Fruit.  Still eating lots of Taco Bell & KFC. Definitely not going to win any awards here.

2000: I discover Trader Joes - "Healthy" versions of sugar cereals, crackers, snacks, frozen dinners, Spinach, Bananas, Blueberries, other fruits and vegetables (some are even designated organic), smoothies, "Natural" eggs and meat, power bars, red wine (hey! they say it's healthy!), cheese - oh the cheese, more crackers....

2003: We moved to Italy - Prosciutto, Cheese, Bread, Yogurt, Eggs, Wine, Coffee, Olives, Artichokes, Eggplant & Fruit, Kinder Chocolate, Gelato.  We shopped daily and could only buy what we could carry up 104 stairs.  Hey - what more do you need when you're in Italy?

2004: Joined Slow Food Movement in Indy - Natural and Organic versions of Prosciutto, Cheese, Bread, Yogurt, Eggs, Wine, Coffee, Olives, Artichokes, Eggplant & Fruit, TJs snacks, crackers, sugar cereal. Back then, it was harder to find natural or organic food in Indy but it was there (mostly at Trader Joes.)  Through Slow Food, I learned about raw milk, pasture fed food and CSAs.  Farmer's Markets were scarce but coming on the scene.

2006: Moved back to California - Joined a CSA, started shopping at different Farmer's Markets around town for fresh produce, began eating more and more real food and mostly natural and organic but still eating lots of Trader Joe's delicious processed snacks, sugary goodies, crackers, ice creams, etc.

2007: Discover Whole Foods - Organic everything! Organic meat, eggs, cheese - you name it.  Even wine! Still with the CSA and shopping the Farmer's Markets for produce but getting all organic processed snacks, sugary goodies, crackers, ice creams, etc.

And now, 2012 - getting caught off guard from a compliment by the woman at the check out counter. A cart full of vibrant, organic fruits and vegetables, pasture raised eggs and meat and that's about it.  No processed food.  No Fast Food. No sugar.  Only real, whole food.  Getting complimented that my cart is healthy for the health food store!  How did this happen?

My cart doesn't always look like this but it just goes to show how small, incremental changes can make long-term improvements for your health and lifestyle.  Sometimes, you don't even know it is happening. 

Who am I?  Apparently, I am healthy.

Small Pleasures

Creamy Coconut Coffee

In 2001, my husband and I took an amazing two week vacation to Belize.  Not only was I taken with the kind people, the lyrical sounds of the jungle and the crystal blue waters of the islands, I was also taken by the most amazing cup of coffee I've ever had. That includes the coffee I used to drink daily when we lived in Italy.  Yes, I said it.  I had the best cup of coffee of my life in Belize, not Italy. (I am sure to get some flack for that statement)

We were staying at this lodge in the jungle and the matriarch of the family brought out the richest and creamiest coffee I have ever had. HEAVENLY!  It had the right depth and punch of coffee essence but it was also delicate and flavorful.  I always thought the secret to that delicious coffee was the coffee itself but recently, through a little research, I discovered it was made with condensed milk and a dash of cinnamon.  Aaah!  Writing those words takes me back to the dining hall of the lodge that first morning of our Belizian adventure.  The aroma of that coffee is wafting through and we're just about to go white water rafting down a gorgeous jungle river. What memories!

Want to enjoy this coffee for yourself?  It's simple.  Coffee + condensed milk + cinnamon to taste

*Notice, there is NO SUGAR in this recipe.  None.  Best cup of coffee ever!

For me though, adjustments had to be made.  I can't have caffeine right now.  I have become sensitive to dairy so condensed milk is also out of the question.  So, when I want this rare treat, I make it with decaf coffee or do a blend of 1/4 regular to 3/4 decaf.  For my dairy-free friends, I was able to recreate this delightful cup of coffee by adding full fat coconut milk + cinnamon.  To make it extra healthy, I added 1 tbsp. of coconut oil. Check out my previous post on the virtues of coconut oil.   Enjoy!

Where have you had your favorite cup of coffee?  Share your story below.

Gluten-Free Holidays: Spring

Holidays are often tricky to navigate when you or someone in your family has to stick to a gluten-free diet.  In my house, two of us eat gluten-free and we're always trying to create some semblance of "normalcy" during holidays.  With Passover and Easter on the horizon, I thought I would pass along a few resources for celebrating, gluten-free style.

At GlutenFreeMatzo.com (pictured left), they provide a host of traditional Passover foods in gluten-free form.  This site was quite a find!  There is a helpful recipe section and they even sell a gluten-free Passover cookbook.  In addition, they offer gluten-free noodles, horseradish, honey and macaroons. All items are Kosher.  I especially like the gluten-free matzo.  Next, I have to try the macaroons (oh wait, I gave those up.  See - The Power of Sugar). If only they sold those little chocolate ring jell candies I adored as a child! I contacted the company for some information and to grab a box of matzo for my son and they were very helpful, courteous, generous and kind.  A great company all around.

Now, on to Easter....oh, Easter.  As a child who grew up in a house with Easter and Passover and now, an adult who is raising a family that celebrates both Easter and Passover, it is always so hard to get that Easter basket during Passover and have to wait until Passover is over to eat any of the goods inside.  Man, did I look forward to the chocolate bunny, Cadbury eggs, jelly beans and the Peeps.  Now that I have a little one, the Easter basket gets even more challenging by trying to make it gluten-free and low in sugar.  This year, since my son and I are also on the GAPS diet, I will be making homemade Easter treats - I'll let you know how that goes.  In the meantime, Indie Candy  is a great site to try if you need to make Easter an allergen free holiday.  Now, if I could only find some organic, gluten-free, low sugar Peeps!

Do you have special dietary needs?  How does it affect your holiday shopping?  Any recipes to share?  Leave a comment below.  Join the discussion!

Sarafina's Story

Over the next few months, I'll be sharing client stories from time to time about their health challenges and experiences working with The Healthy Plate.  My first featured client is actress, model and owner of Art of Pilates, Sarafina King.  Here's her story....

A little about me and WHY in the world I’d want to give up Sugar!!! The reaction from most is: You’re in great shape, you work out, and you eat healthy (really for the average American I do eat SUPER healthy), Why would I want to do this….

Reason number 1 - I do eat healthy, and workout… A LOT.  But I find myself with a little gut. Great arms, great legs, and a little belly. I have no excuses or answers  for my belly, I don’t drink, I’m gluten free, I’ve never had a baby… there’s no reason for the fat around the middle.  I was stumped. 

Reason number 2 – I am an actress and fitness model. Being under the scrutiny of people on a daily basis is all par for the course in what I’m trying to do. I was fine with the rejection and brutal honesty up until a few days ago when someone told me, “You’re face is horrible (acne), if you think you’re going to work in this town what THAT skin, you’ve got another thing coming” And to be honest my skin is not really that bad. I have flare ups like everyone else, but it is something that I have struggled with as an adult.

Reason number 3 – I’ve tried EVERYTHING else, I was Vegan, Vegetarian, I AM gluten free.  I had always been a sweets after I eat person, but it wasn’t until I went gluten free that my addiction to sugar grew. Most gluten free foods are pumped with sugar to make them taste better.  Little did I know that although my stomach felt better without the gluten it grew with the added sugar.

Alas – I was venting one day to a client, (insert Jen), who is an amazing Organic Chef, Holistic Health Coach and most importantly a great friend.  Over the years she’s listened to my ups and downs, my woes, and knew what I ate, where my struggles were etc.  I asked her if she could help me fine tune what is going on with my diet. And that’s where the Sugar Detox began.   

Jen has been amazing from the meal plan she’s given me, the knowledge, the patience (I’m not a great cook) and I don’t efficiently know my way around a grocery store either.  I’m on day 2, technically 1.5. I’ve already sent numerous emails with questions, cravings, overall support and she promptly responds and has the BEST suggestions for ME. Not some generic “eat these snacks” kind of response.   Something that I realistically LIKE to eat.  I feel fantastic, the food tastes AMAZING, so far so good… yes I know it’s day 2… Let’s see how I like it day 5 :)

 

Keep you posted,

Sarafina 

***As Sarafina mentioned, I have actually been a client of hers for years.  She helped me get in shape for my wedding, during my pregnancy and now post-baby.  If you're in the Los Angeles area and are looking for a Pilates trainer who customizes workouts to your needs, send her an email.  For more information on her services, check out the links below.

www.sarafinaking.com

www.artofpilatesinc.com

What are your reasons for quitting sugar?  Did you kick the habit or are you still facing challenges?  Share with us!

Spectacular Macaroon - A Gluten-free, Vegan Treat

Fettle Vegan's - Samoa Macaroon

I am always on the look out for awesome recipes and treats I can make my family given all the food sensitivities in this household.  As a holistic health coach, I have studied over 100 dietary theories and utilize many of them in my practice.  So, when I go looking for recipes, I look everywhere - Epicurious, Food Network, Traditional Foods blogs, Gluten-free blogs, Paleo/Primal Blogs and Vegetarian/Vegan blogs.  There are so many great recipes floating around out there and all of them can be adapted to suit your needs.

Today, I really needed a treat and one that was gluten-free, egg-free and dairy-free because that's how we role in my family.  For this reason, I started my search on some vegan websites (since their recipes don't include animal products like eggs and butter).

I found just what I was looking for at Fettle Vegan.  It's a great website on vegan living.  I really enjoyed my time there trolling the site.  I chose their take on the Girl Scout's famous Samoa cookies.  I had to tweak the recipe a bit for my needs (they weren't gluten-free).  Check out their recipe, use mine below for a gluten-free/low-sugar start or create your own!

Samoa Cookie Macaroons (mostly copied directly from Fettle Vegan

Ingredients:
2 cups shredded or flaked coconut, unsweetened
1/2 cup coconut oil ***Coconut oil should NOT be melted. (FV recipe: 1/4 cup coconut oil)
1/2 cup coconut flour (FV recipe: whole wheat flour, or you could try almond flour)
1 1/2 tbsp raw honey (FV recipe: 1/3 cup maple sugar.  This was way too much sugar for my family + you've read my "Sugar Addiction" post below so you know my challenges...)
3/4 teaspoon Celtic Sea Salt (FV recipe: 1/2 tsp finely ground pink sea salt)
2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup of cold water (FV recipe: 2-4 teaspoons of cold water)
1/4 cup (2 ounces) unsweetened dark or other vegan chocolate

Directions:

1. Combine coconut, coconut oil, flour, honey, salt, almond and vanilla extracts.  
2. You want to have to fork the mixture together until the solid coconut oil has been completely smooshed up and combined with everything else. It takes about 2 minutes of dedicated forking.
3. Add water, starting with two teaspoons, and mix until mixture comes together and becomes sticky.
4. Once combined, use your hands to form the mixture into (about) 1 inch balls.
5. Once your macaroons are formed, set them on a paper lined cookie sheet in a cool place. The fridge will work beautifully here.
6. While the macaroons are chillin', melt about 2 ounces of chocolate. Use a double boiler (I don't believe in the microwave.  Not even for chocolate.)
7. Once chocolate is fully melted, remove macaroons from cooling area. Dip a fork in the chocolate and drizzle chocolate over the top (to keep the sugar low, minimize how much you drizzle or leave it out altogether.)
8. Once a little chocolate has been added, place macaroons back onto lined cookie sheet and let sit for about 20-40 minutes, allowing chocolate to set. This process can be sped up by placing the entire cookie sheet into the refrigerator until the chocolate cools completely. 

Enjoy!

As you can see, I had a great starting point and easily tweaked the recipe with substitutions to fit our needs.  They turned out delicious!  I only wonder if the "forking" could have been made easier by using a potato masher instead.  If you try this recipe out and use the potato masher, let me know how it worked out by commenting below.  Thanks!

What do you think of this recipe?  Join the discussion!

The Power of Sugar

I recently attended a health conference in Long Beach where I was absolutely shocked to learn from one of the speakers that sugar is actually 4 times as addictive as cocaine.  What?  Four times more addictive than what!?!  I couldn't believe it but the proof literally is in the pudding.  With Diabetes escalating every day and waistlines ever expanding, it is not only clear in research experiments but also to the naked eye, that we have an addiction to sugar in the U.S.  

One of the quickest ways to get control of your weight and balance your body's blood sugar/insulin processes again is by cutting sugar out of your diet.  Even if you only eat "natural" sugars from fruit, honey, agave nectar, etc., you could be ingesting an enormous amount of sugar per day.  Now, I am not saying to cut sugar out of your diet forever.  Fruits definitely have some health benefits as does raw honey but by eliminating sugar from your diet for a short period of time, you let your body learn to regulate your blood sugar levels, get a better sense of when you're actually hungry, increase your immune system's ability to fight off illness and ward off Candida infections. 

Sugar is pervasive in our American diet.  All kinds of foods that you would not associate with sugar have been processed with this other "white powder." Did you know that taco seasoning and tomato sauce contain added sugars?  Can you see the hidden sugar in the picture above? In her step-by-step e-book, "I Quit Sugar," Sarah Wilson surprises herself by discovering how much sugar she actually consumed in a day.

A year ago, I quit sugar.  My health improved immediately.  Once you quit sugar, you don't crave sweets as much and when you do take a bite of dessert, a bite is all you actually need to feel satiated.  However, Valentine's Day was just a few weeks ago.  My husband wanted to be sweet and brought home a small tub of coconut macaroons for me.  It's really the only treat I can eat without having a reaction due to all of my food sensitivities.  It started out as one bite of one macaroon.  At first I thought they were too sweet.  I went back for another bite then another macaroon and then another. 

During the next few days, I was exhausted.  I started adding caffeine and more sugar to my diet to cope.  Within the week, my face had broken out with acne, I was severely dehydrated and I had a systemic Candida infection.  All of this from one bite of an ultra sugary macaroon.  Can you say addictive?  That's right, say it with me again - "4 times as addictive as cocaine!"  I was addicted.  And like most addictions, I had withdrawal symptoms for days after I decided to stop the sugar roller-coaster madness.  I've now been sugar-free for a week.  My acne and Candida have subsided, I'm able to sleep better and I'm full of energy.  Plus, I lost a few pounds off of the tummy tire I had acquired during my sugar binge.  

Well, I learned my lesson!  I'm not perfect.  I'm a Health Coach who fell prey to the siren call of sugar but at least I had the tools and knowledge to reign it back in quickly.  It's amazing the power sugar can have over your mind. Want to come out of your sugar fog?  Try my 30-day kick sugar program at The Healthy Plate. 

Have you ever quit sugar before?  Are you still sugar-free?  What were the results?  Join the discussion below.  I'd love to hear from you!

Yogurt: Rich, Creamy Goodness With A Probiotic Kick

A few weeks ago, I purchased a yogurt maker.  Ever since I read, "French Women Don't Get Fat," I've wanted to make my own yogurt.  The author describes a method for making yogurt in a warm oven all night but I liked the idea of getting a yogurt maker that holds the temperature consistently.  So, I purchased the Euro Cuisine Yogurt Maker, 42 oz. of Raw Milk and a packet of yogurt starter.  You can also make homemade yogurt with organic, pasteurized milk.  All I had to do was heat the milk up to the correct temperature, add the packet of yogurt starter, pour the warm milk into the jars and let the yogurt maker do its job for the next few hours.  It only took 15 minutes to make the milk mixture. Easy peasy!

Fresh, homemade yogurt is unparalleled in taste and health benefits.  This rich, creamy concoction is a probiotic powerhouse to soothe your gut.  Many commercial yogurts have loads of sugar and additives to extend shelf life.  Yogurt made at home, where you control the ingredients is delicious and pure and it doesn't take much work at all.  Why don't you give it a try? 

*A note on raw milk - I never imagined I'd ever drink raw milk.  Many years ago, for a short period of time, I moved to an area surrounded by farms and became active in the Slow Food movement.  At one of our meetings at a dairy farm, the farmer brought out raw milk for us to try.  I was hesitant but to be polite, I tried it.  Wow!  It blew me away.  It was like no milk I had ever tasted.  As I drank it, I felt my body being nourished and I didn't have any of the tummy troubles I've often had with commercial dairy.  For that reason, when I do have dairy, I try to get raw milk cheeses and yogurts.  In California, we are lucky to be able to purchase raw milk at several groceries.  I prefer Claravale Farms Raw Milk but there are many other delicious brands.  There is even a Raw Milk Challenge going on at The Healthy Home Economist.  Give raw milk a try....you might be surprised. 

Who out there has made homemade yogurt?  Which type of milk do you prefer?  Join the discussion!

Food Magic. Molly Magic.

I think my friend Molly, is a magician.  She makes magic with her words.  She makes magic at her biodynamic farm, Apricot Lane Farms.  And she certainly makes magic with her food.

Molly shared with us a few weeks ago about the magic of Coconut Oil on healing Alzheimer's disease.  The post on her blog says it best but here's a teaser, "Like the effects of a bad high-school rumor, coconut oil came out of the 80′s with a horrendous reputation.  Demonized for its saturated fat content, you’d have thought that every heart attack began with tub of coconut oil and a spoon...."

Read more and see this amazing video on this magical food on Organic Spark.

I was awestruck when I first watched this video on Molly's blog.  Seeing Alzheimer's disease take its toll on families, I wanted to know more.  I started learning everything I could about coconut oil.  Coconut oil can be used as a body and hair moisturizer, all kinds of salve, for healing digestive issues, for weight management and much, much more.  Coconut oil can improve nutrient absorption, is anti-inflammatory, anti-fungal, anti-microbial and anti-viral.  I've started taking a few tablespoons myself per day to help with nutrient absorption and tummy troubles.  I have indeed started feeling better.  Did you know that coconut oil has also been used as an effective treatment for tooth decay?

Have you tried using coconut oil to stay healthy or heal yourself?  Please share below.

Welcome to The Healthy Plate!

It's nice to have you here.  The Healthy Plate brings energy, balance and joy into your life by sharing my experiences and what I've learned through my own quest for health and balance. In our busy world, our plates tend to be too full.  Too much work, not enough time for play and rest, and poor eating habits lead us feeling unbalanced and unfulfilled. The Healthy Plate is about adding nourishment to your plate whether it be with food, fun or fitness.

I believe deeply in the body's ability to heal itself given the right combination of food, exercise and personal nourishment.  As a mom and a trained chef, I enjoy creating healthy, fast and easy menu plans to keep your family going throughout the week.  I also love to share quick recipes and fitness plans for on-the-go people and families.

I also have experienced physical and health challenges.  After a traumatic auto accident, I had to learn how to use and strengthen my body again as well as how to manage pain effectively.  In addition, I have been healing myself of an autoimmune thyroid disease for the past few years.  Because of these experiences, I have learned wonderful healing techniques to address physical pain, weight management, stress, thyroid challenges and autoimmune and inflammatory diseases such as diabetes, IBS, and obesity.

As a busy parent, I am always trying to find ways to find balance and stay healthy.  We all know what a feat that can be to accomplish when so many "to-dos" are on the list that it is difficult to actually do it all - prepare healthy meals, sit down to eat, make time for friends, family, fun, and ourselves and find time to exercise.  This blog will provide ideas, tricks and tips for putting balance back into your.  I will share information from my own experiences with health issues and from my training as a health counselor and chef.  I will also share blog posts and articles from other websites that are valuable to us all.

I hope you enjoy and please feel free to post comments and questions.  We're all in this together!  Now, what's on your plate?