*LIVE* Interview With Heather Stewart – Why Structure Is Important In These Uncertain Times

Saturday May 2nd, we talked to Heather Stewart about the importance of structure during these uncertain times. She shares her tips on how and why to stick to a schedule that includes healthy eating, movement, and coordinating with the other members of your household so that everyone feels successful. Thanks Heather!

Next up – Saturday May 9th we chat with Sam from Zen focus Tech about how to get the most out of your technology right now. To get the link to tune in live with us Saturdays at noon, make sure you are signed up for my newsletters. Scroll down to that box down there on the right and enter your email address. If you decide after reading a few of these that they are not for you, you can easily unsubscribe yourself.

Paleo Morning Glory Muffins

Thanks to Amanda Dietrich of Mini Me Maternity for sharing her muffin recipe. The carrots, apples, raisins and coconut provide natural sweetness along with fiber, loads of vitamins, potassium, and protein.

The Paleo diet (short for Paleolithic) is based primarily on pasture raised meat, eggs, vegetables, fruit and nuts. Grains, dairy, processed sugars and processed oils are avoided. I do not subscribe specifically to this diet (hey I like rice, pasta, and potatoes on occasion). While we could endlessly debate the many interpretations of a “healthy diet”, for me this includes plenty of protein, lots of colors and textures, minimal sugar and things that come from a box, plenty of healthy fat, and lots of water.

I offer you this recipe because it is safe for those sensitive to gluten and dairy and is packed with healthy fruits and veggies.

Try these and let me know what you think.

Paleo Morning Glory Muffins


2 1/2 cups almond flour (can also substitute coconut flour)
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey
1/2 cup coconut oil
1 teaspoon vanilla

1 cup walnuts chopped (optional)



1. Preheat oven to 350 degrees. Line 2 muffin tins with muffin liners. Recipe yields approx 18 muffins.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl.  Add carrot, apple, coconut, walnuts and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 25 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.


Lemony Arugala Hazelnut Salad

I love this salad for it’s simplicity and delicious spicy, tangy flavor. Try it and let me know what you think.

arugala salad March 2013




  • 1 tbsp. Dijon mustard
  • 2 chopped garlic cloves
  • juice from 1/2 a lemon
  • 1/4 cup extra virgin olive oil
  • salt and pepper to taste
  • 6 cups baby arugula
  • 1/4 cup toasted hazelnuts

The easiest way I have found to make salad dressing is to put all my ingredients in a jar with a lid and shake it. So do that (mustard, garlic, lemon, oil, salt and pepper). Ok now taste it to make sure it is the right amount of delicious. Toss your dressing with your greens, top with the hazelnuts and dinner is served!



Bone Broths Support Your Bones And Teeth

You may have heard me talk about (or seen the crock pot in the kitchen with) bone broths, also called continuous soup, or perpetual soup.


This is basically a chicken frame (bones n bits) covered in water and slow roasted in a crock pot.  I cook mine for a minimum of four days. You could certainly create a lovely and nourishing stock by cooking your bird for 24 hours.  There are a whole host of reasons why this is good for you to drink especially here in the Pacific Northwest in the winter.

According to traditional Chinese medicine, bone broth nourishes our kidneys and adrenal glands, which can become depleted when stressed. It also supports your chi and builds blood.
The minerals released from the long slow cooking process support healthy teeth, bones and skin. Just be sure to add a tablespoon of apple cider vinegar – thanks to my acupuncturist Danielle Melanson for this tip. The acid facilitates the extraction of minerals and nutrients from the bones into the soup. Add two tablespoons of vinegar per quart of water (for about 2 pounds of bones).
I make a batch of broth about once a week then sip on it, or use it to cook rice, steam veggies (save the broth and drink it – in the south this is called “pot liquor”) or start a pot of soup. Toss in some leftover chicken and veggies, maybe a little rice or quinoa, and you have a fast healthy dinner.
What are your favorite winter warming foods?


Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She enjoys eating, talking about, and sharing good food. The above information is intended to spark your interest in new food. Please see your medical professional for specific dietary advice.

Why Are We So Fat?

You’ve heard the statistics – over a third of American adults are obese, and 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. Since 1980 the number of obese adults and children has almost tripled.

So why are we so fat?

In this recent article in Newsweek Gary Taubes argues that there are several reasons the campaign to stop obesity in the country continues to fail.  According to the author:

The conventional wisdom these days—promoted by government, obesity researchers, physicians, and probably your personal trainer as well—is that we get fat because we have too much to eat and not enough reasons to be physically active. The problem is, the solutions this multilevel campaign promotes are the same ones that have been used to fight obesity for a century—and they just haven’t worked.

The author suggests and alternative theory, largely ignored by medical experts, that implicates specific foods—refined sugars and grains—because of their effect on the hormone insulin. According to this theory not all calories are created equal. Our problem is not only controlling our impulses, but also rewriting our beliefs about what constitutes a healthy diet.

So what is a “healthy diet”? In this article Mark Hyman M.D. outlines what he calls the last diet you will ever need. He suggests we “unjunk” our diets:

Simply choose foods such as vegetables, fruits, nuts, seeds, healthy oils (olive oil, fish oil, avocado and coconut oil), small amounts of whole grains and beans and lean animal protein including small wild fish, grass fed meat, and farm eggs.

This author argues that if we eat only real food the need for counting calories, points, fat grams etc… all becomes unnecessary because our body is receiving adequate nutrition and we will stop eating once we have had enough.

Sounds pretty simple right? Of course simple is not always easy.

What happens when you are stuck in a meeting and haven’t had anything to eat since your morning coffee? Or you get home from work late, you are tired and your family is screaming for fast food? With a little pre-planning dietary disasters like these can be averted.

I advise my clients to set aside one day a week for meal prep. Make a list and shop the perimeter of the grocery store, starting in produce. Load up on fresh (or frozen) fruits and veggies, meats, eggs and dairy (local, organic, grass fed if possible). When you get home, chop and store (freeze if you need to) your prepped meat and veg. You are much more likely to snack on veggies if they are washed, chopped and sitting on the first shelf of the fridge.

Got a kid who will only eat mac and cheese? Great – make that part of a meal that also includes a big salad or steamed veggies, some protein and fruit. Your picky eater is much more likely to try new foods if he sees everyone else at the table leading by example.

What about the “I don’t have time for breakfast” argument? Could you boil a few eggs (on your meal prep day – see above), peel them and have them ready to go in the morning? Or put together some berries, yogurt and nuts the night before so you can throw your breakfast in your bag on the way out the door. Not into dairy? How’s this for an idea – salad for breakfast? In one container mix leftover protein, or nuts, dried fruit, lentils, leftover steamed veggies and green leafies. In a separate container make a simple dressing of olive oil, lemon juice, salt, pepper and fresh herbs. When you are ready to eat mix your salad and dressing and enjoy! You have “front loaded” your day with foods that have a high water content, are energy dense, and rich in vitamins, minerals, antioxidants and protein.

What dietary changes could you make to “unjunk” your diet?