Runnin' On Mountain Dew, NOT!

My husband is s pretty observant guy.  And I like that.
As you could imagine we talk all the time about our observations of people's shopping, eating and health habits.
We decide that really and truly, people know what they should and should not be eating but they don't think that it applies to their health.  they get lucky and live until 90 or get unlucky and die young.
The unfortunate thing is that it takes too long to see the affects of our bad behavior and by the time we do start to feel bad and get sick we think that it is natural aging or maybe a genetic defect. 
One of my husband's best comments to date on this subject came when we were discussing cars...which we do a lot....he made the observation that the vast majority of people take much better care of their cars than they do their own body
You would never see a person pour Mountain Dew into the gas tan of even the most inexpensive car and expect it to start right up and drive on down the road.
But that is what the vast majority of people do with their food.  They dump soda, coffee, processed foods that contain chemicals, additives, dyes and foods and I use that term loosely and are shocked that they have cancer, heart issues, problems concentrating, sleeping, skin and digestive issues.  They wonder why their kids have behavioral problems and can't focus and concentrate. 
Your putting Mountain Dew in your gas tank - come on! You sure  want that car to run well  make it to work everyday, carry you back and forth to the cape into the mountains skiing. 
Same hold true for your body. You will have to ride in it for the next 60-90 years.  Yeah a longer ride is great but wouldn't you like it to be smooth and problem free? No flat tires, leaky radiators or transmission that's slipping - yeah the motor head is rubbing off, I know what these things are. 8-).
This is not rocket science but what you eat matters.  You have the ability to choose what diseases you get, how you feel, how you function and look. 

You have a choice.  Dont' give that away.
You deserve to be Healthy!

Marvelous Magnesium

Magnesium
 

In a perfect world, we would get all the vitamins and minerals we need from the food we eat.  Well this isn't a perfect world and much of what we eat is nutrient deficient.  I rarely recommend supplements to my clients though I feel very strongly about a few.  Magnesium is one I whole-heartedly advise my clients to take.

Having had constipation issues for most of my life, I set out on a journey to find just the right combination of foods, exercise, fluid in-take and supplements that would get and keep me regular.  Magnesium is a huge component in that formula.  Besides supporting the elimination phase of digestion magnesium does a ton of other important things to keep you healthy. 

The vast majority of adults are magnesium deficient.  Here's why.

Processed foods lack magnesium! Processing and cooking foods depletes many needed nutrients.
You need a certain amount of stomach acid to absorb calcium and magnesium.  Certain conditions as well as antacids deplete your stomach acids.
Some foods are high in oxalic and phytic acid and block the absorption of magnesium.
Junk food is lacking in magnesium.
Food is grown in magnesium deficient soil.
Many prescription drugs cause a magnesium deficiency.

Here's what to do -

Eat a portion of your vegetables raw.
If cooking - steam quickly so they are still crispy.
Avoid eating Swiss chard, soy beans, and spinach on a regular basis as they contain oxalic acid that inhibits absorption of some key vitamins and minerals.
Avoid junk food.
Support organic farming. They understand the importance of the health of the soil and so their vegetables are more rich in nutrients.
Eat whole, organic fruits, vegetables and clean protein.
Supplement your diet with magnesium.

The power of Magnesium....
(and these are just a few...)

Helps with anxiety, depression, adrenal health and serotonin production.
Improve or eliminate muscle pain.
Protects against the toxic effects of chemicals such as food additives.
Is a blood thinner keeping things flowing and preventing vessel spasms.
Relaxes head and neck muscles that make migraines worse.
Helps to prevent muscle spasms of the heart blood vessels thus preventing heart attacks.
Reduces calcium build-up in arteries.
Increases bowel function which reduces toxicity  and  increases the efficiency of the absorption of nutrients.

As with any supplements it is important to do your research into how they will interact with the medications you are taking as well how this supplement will effect other conditions that you may have.

For more information check out The Miracle of Magnesium by Carolyn Dean.

This supplement has made a huge difference in my digestive health.

You deserve to be Healthy!

Gluten Free Pizza!

So anyone that knows me know that I love pizza.  I am a maniac when it comes to finding the best pizza place in town, making homemade pizza that are dripping and gooey with cheese and chowing down on more than my fair share of the pie. 
Well that may have come to an end.  In recent month I have notice some rather severe digestive issues have cropped up when ever I eat dairy or foods with gluten.  I actually think my issue when back a little farther than a few months but no looking back right?
Well i made an awesome gluten-free pizza last night.
Made this almond flour, this crust is so savory I fell in love.  There is an awesome Gluten-Free Almond Flour cookbook out there by Elana Amsterdam!
You have to check it out.
In the meantime - here is the crust recipe.  It is a little different in texture than your typical pizza crust but it really tastes so good.
Top it with your favorite gluten-free organic pizza sauce, some broccoli, mushrooms, a sprinkle of Penzis Spices - Tuscan Sunset and top with Daiya - mozzarella style shreds and you have a really yummy pizza - I swear!

Gluten-Free Pizza Crust Recipe

Makes one 10"crust
1 1/2 cups blanched almond flour
1/4 teaspoon sea salt
1/4 teaspoon baking soda
1 Tablespoon grape seed oil
1 large egg

Preheat the oven to 350.
Mix all the dry ingredients together in a bowl
Mix all the liquids together and add to dry ingredients.
Place parchment paper on a pizza pan place dough on the paper and cover with another sheet.
Roll out to desired size.
Take top paper off.
Bake for 15-20 minutes or until light brown.

Top the pizza and pop back in the oven for another 15.
For me this was a personal pan pizza!

Sea Vegetables and Better Digestive Health!

Sea Veggies

 Can I really eat those things?
 

Hmmm, I know what you’re thinking. Oh yuk, those long slippery strands of green lasagna-like noodles getting stuck in your toes as you float in the water at your favorite beach.  But really, wait until you read this newsletter it will totally change how you feel about seaweed.

The average American eats nutrient deficient foods.  Add some sea vegetables to your diet.  They are a nutritional powerhouse.  They nourish the body and help to create beautiful skin, shiny hair, tons of energy and radiant health.

Seaweed is packed with tons of minerals like calcium, iron, phosphorus, potassium, manganese, sodium, zinc and iodine.  They have more minerals than land vegetables or dairy products.  Here’s the cool part: they are all absorbable.  Studies have found that Asian women eating their native diet that is rich in sea vegetables and low in dairy products have a much lower risk for osteoporosis due to their high intake of fish and sea vegetables. All the necessary components for calcium absorption are in these foods.  Those of us that live in the countries with the highest consumption of dairy products also have the highest rate of osteoporosis.  Calcium without other vitamins and minerals such magnesium, vitamin d, k and many other trace minerals does not get absorbed properly.

Sea veggies actually combine with radioactive substances in the body and help us to release them.  Nature’s little toxin cleansers.

Sea vegetables keep our blood strong.  Blood is the salty sea inside of us.  Sea vegetables keep our body in an alkaline state that supports good health. Cancer thrives in an acidic environment, by increasing the alkalinity of the body we are slowing down the formation and growth of this disease.

Sea vegetables add moisture to our body that keeps us soft.  They help us to maintain our inner fluids in a balanced way.  It helps us to absorb and process water and maintain our cleansing lymphatic fluids.  They also reduce inflammation in the body.

Scientists have concluded that antioxidants in sea vegetables may promote immune system health.

Used in moderation these amazing vegetables can have a huge affect on creating good long-term health.

Here is a list of some of the more commonly found seaweeds:

Hijiki  - Mineral rich, detoxifies the body’s tissue, purifies the blood, reduces blood pressure and has a strengthening effect on the intestines. It also helps with the absorption and assimilation of nutrients from other foods.

Arame – This sea vegetable contains mannitol, a non-caloric sugar, which stabilizes the blood pressure and blood sugar levels. Arame is supportive of middle organs like the spleen, pancreas and stomach

Nori – Nori nourishes the circulatory system, reduces blood pressure and helps prevent hardening of the arteries.  It enriches and cleanses the blood, discharging toxins.  Because it is antibiotic and helps align tissue for healing it can be used at home and while traveling as first aid for small cuts.

Irish Moss (carrageen moss)  - This vegetable nourishes the skin and strengthens the lung and respiratory system.  It is used to treat urinary tract infections, ulcers, cancer, thyroid problems and radiation poisoning.  It has a calming and soothing effect on the stomach,

Dulse – Used in soups and condiments this veggie is super high in protein and supports the heart and liver.  It also helps to absorb and assimilate other nutrients.

Wakame - Recent research has found that some of the fibers in wakame help prevent colon cancer by providing antioxidants in addition to preventing the "fermentation" and oxidation of food as it passes through the large intestine.  It also may lower blood pressure. The Japanese Journal of Cancer Research reports preliminary findings that daily consumption of small amounts of wakame may be more beneficial in treating certain kinds of breast cancer in women than chemotherapy. Wow! We will have to wait and see how that concludes. It is also supportive of the liver and nervous system.  Wakame contributes to physical and mental flexibility.

Kombu - Kombu ranks at the top among foods in alkalinity, helping to neutralize the acidity prone to occur in your blood from a dietary habit of eating large amount of meat. Algnic acid accounts for 1/4 of  the nutrient make-up of the kombu, this acid helps to boost the movement of the bowels and protects you from radiation absorption. Kombu contains a high level of potassium and although excessive salt intake increases blood pressure, potassium stimulates the discharge of salt from the human body. Kombu is a low calorie, ideal diet food that absorbs water and swells in the stomach to make you feel full more quickly.  It is also know to support the reproductive system, the kidney and adrenal function.

Wait until  you taste the great fried-rice recipe in this issue  It is easy, delicious and incredibly healthy with its addition of Nori.  There are a ton of recipes that you can make that will incorporate seaweed into your diet.  The easiest way and what I recommend to many of my clients is to toss them into soups, sauces and stews.  Your family will gain all the benefit without any variation in taste!

You deserve to be Healthy!

Sea vegetables can be purchased at most health food stores.  Whole Foods has a whole macrobiotics section with every kind of dried seaweed imaginable.  Gomasio is another product I use.  It is in a shaker jar and we sprinkle it on everything.  It contains sea salt, sesame seeds and seaweed.  We go through a jar every two weeks.  Enjoy!

 

       

Fried Rice with Wild Nori 1/2 cup Nori 1 cup red onion, diced 2 cloves garlic, crushed 1 Tablespoon olive oil 1/2 teaspoon sesame oil 2 medium carrots, diced 1/2 cup celery, diced 1/2 cup broccoli, chopped 3 cups cooked rice (I like a wild rice blend) 4 Tablespoons water 3 Tablespoons shoyu 2 medium scallions, sliced Gomasio, to taste 1.    Toast wild nori in the oven at 300 for 5-8 minutes, turning occasionally, until crisp.  Crumble or cut into flakes. 2.    In a wok or heavy skillet, saute onion and garlic in olive and sesame oil for 5-7 minutes.  Add carrots and celery and saute for 5 minutes.  Add broccoli and saute 5 minutes more.  Add cooked rice, water and shoyu and stir for 2 minutes.  Taste and adjust seasonings. 3.    Garnish with scallions, gomasio and nori. Recipe taken from The Everything Guide to Macrobiotics by Julie S. Ong Bar Harbor, Maine - One of my favorite places in New England!

Wow I’m Feeling Great! Healthy Digestion TeleCoaching Program   Suffer from constipation, diarrhea, gas, bloating, abdominal cramps acid reflux or indigestion? Maybe you have migraines, skin rashes, brain fog or sleep issues. Had enough? There is a long-term solution that will get you back to living the way you want! This four week digestive health telecoaching program will: *Examine the reasons that you have digestive problems. *Offer simple and long term solutions to make you feel better. *Offer delicious recipes, cooking tips and healthy hints that will get you feeling great! *Personal food journal review not once but twice. For more information check out the TeleCoaching tab on my Website: Take me there! Act now: Early Bird Special of $97 ends 9/15! Program runs four Thursday nights in October, starting October 6th All from your own home! You deserve to be Healthy! CONTACT ME AT 203-210-7462 MindyKannon@yahoo.com www.MindyKannon.com Follow us on Twitter Like us on Face book!

I NEED THE RESTROOM, NOW!

Many women I know have issues with diarrhea.  It limits their lives in ways that I can’t begin to imagine.

A dear friend of mine has such bad IBS and a strong reaction to lactose that she spends a large part of her morning confined to the nearest restroom if she is able to make it out of her house at all.  All this from eating a tiny bowl of ice cream or a cup of yogurt!

So what is really happening when we experience this issue?

It is truly amazing how much water is usually absorbed through the colon – two gallons every day.  If you have chronic diarrhea, you aren’t getting the maximum benefit from foods because you are not absorbing all the nutrients.

Diarrhea is a symptom, not a disease.  It is characterized by the frequent passage of watery stools.

Some of the more common causes are viruses, food poisoning, parasites, anxiety and nervousness or reactions to food, alcohol or medications.  Antibiotic, antacids and other products containing magnesium, anti-hypertensive medications, laxatives that are not bulk forming and medications for irregular heartbeat can all cause diarrhea.

Diarrhea is a healthy way for your body to eliminate the irritant causing you a  problem. Most experts consider it best to let it run its course if possible, while rehydrating to prevent dehydration.
You should seek medical attention if you have a temp above 101, a black tarry stool or diarrhea that persists for more than 10 days.

Here are  some of the specific causes of diarrhea:

The use of Antibiotics cause the intestines to become inflamed.  The result is diarrhea, abdominal cramps and fever.  One of the easiest things to do to combat this issue is to take probiotics.

People who have lactase deficiency also have problems with diarrhea.  Milk sugar, lactose, cannot be absorbed by the small intestines.  Bacteria in the colon break the lactose into simple sugars, which then exert an osmotic force in the colon, resulting in loose stools.  Avoiding dairy will generally help you to avoid this type of reaction.

Certain bacteria give off toxins that stick to the intestinal lining.  Although these toxins do not damage the intestinal lining they do cause the cells to secrete massive amounts of fluid, which results in voluminous watery diarrhea so typical of food poisoning.

Certain diseases can result in diarrhea.  Crohn’s disease , a common form of inflammatory bowel disease, tends to impair absorption and leads to diarrhea.  Irritable Bowel Syndrome or (IBS) is the most common cause on chronic diarrhea in women in developed countries.

Acute diarrhea can also be cause by parasites.  Many times these are found in contaminated water and can be very common in developing countries.

Traveler’s Diarrhea is caused by ingesting contaminated food and/or water.

Chronic diarrhea, or an issue that last beyond 2 weeks, is often caused by another disease.  Patients with AIDS are prone to develop diarrhea.  Ulcerative colitis and Crohn’s and certain bowel infections, along with gallbladder removal and the consumption of a high fat diet can result in diarrhea.

Here are some tips on what to avoid and what you might want to try.  Remember that everyone is different, what works for one person may not work for you.

When you are experiencing diarrhea you usually are not hungry.  It is your body’s way of not feeding the intestinal “bugs”.  Many people find relief in the BRAT diet: bananas, rice, applesauce and toast.  These foods are binding and bland.

Foods that have a  high protein content such as meat, chicken, fish and eggs more readily support overgrowth of bacteria than do carbohydrates.  Dry food is less likely to cause food poisoning.  One important key is refrigeration: food should never be allowed to sit without refrigeration for more than three hours.

Avoid sorbitol, mannitol and xylitol that are found in dietetic candies and sweets that cause diarrhea.  Some people have the same reaction to fructose and lactose.

Avoid dairy products as lactose is an irritant for many people.

Investigate food allergies and sensitivities with an elimination diet.

Take probiotics to restore the healthy bacteria that can be destroyed by taking antibiotics.

Use olive oil.  Some studies show that oleic acid, the main fatty acid in olive oil slowed down the transit time in people with chronic diarrhea.  Give it a try and see if it works for you.

Use Psyllium daily to solidify stools.  Begin with 1 to 2 teaspoons in at least 8 oz of water.  It may give you gas at first but that should calm down after a few days.

Hydrate:  The most important thing you can do if you have a bout of diarrhea is to drink 8 to 10 glasses of fluid.  Water, fruit juice or vegetable juice is the best.  Avoid dairy products since milk sugar may be poorly absorbed and cause more irritation.

To avoid traveler’s diarrhea remember to always drink from sealed water bottles.  The most common food contaminates are fruits and veggies.  If you can’t peel it don’t eat it.  Washing fruit in local water will only make it worse.  Wash your hands frequently.

Diarrhea is seldom serious but can be very annoying and restrictive.  As a nutrition coach I help many of my clients figure out what food affect their digestion and what food really enhance their health.  If I can be of any help, let me know.

I would love to hear from you.  Is there a topic that you would like to hear more about?  Maybe you would like to start a small group that wants to learn more about eating healthy foods.  Invite 6 to 8 of your favorite friends over and host a cooking party.  Eating healthy doesn’t have to be boring. 

THE SCOOP!

I was recently featured in VentureMom – check out the article.

Holly Hurd is a good friend and has a great concept going that is inspiring us all to become Venture Moms.

www.VentureMom.com

I was also recently featured in Natural Awakenings – This is a great magazine that features local alternative healers and services.

http://www.enaturalawakenings.com/FAIR/June-2011/Mindy-Kannon-rsquos-Healthy-Cooking-Parties/

 

Chicken Paillards With Sundried Tomato Puree Over Baby Arugula 1/2 cup sundried tomatoes 3/4 cup orange juice, freshly squeezed 1/2 cup cashews 2 cloves garlic, minced 1 Tablespoon fresh thyme 1/2 cup olive oil 1 teaspoon balsamic vinegar 1 pound arugula 2 medium chicken breast,      boneless and skinless salt and pepper 1.    Soak the tomatoes in oj for 2 hours.  Drain, reserving the juice and set aside.  Meanwhile, soak the cashews in water to cover for 1 hour.  Drain.  Put the cashews, garlic and thyme in a food processor and coarsely grind.  Add the tomatoes and puree.  Add the orange juice and process.  With the machine running, pour in 3 Tablespoons of the olive oil. 2.    To make the dressing, in a large bowl, whisk 1 Tablespoon of the puree with the vinegar and 2 Tablespoons of the olive oil.  Set aside. 3.    Slice the chicken breasts in half widthwise to make 4 thin fillets.  Lay the fillets between 2 slices of parchment paper and pound with a mallet or the bottom of a heavy pan until 1/4 inch thick.  Season with salt and pepper and spread a thin layer of puree on each side.  Heat a saute pan over high heat and add the remaining 3 Tablespoons oil.  Working in batches sear the paillards for 2 to 3 minutes per side.  They should be removed from the heat when the center just turns opaque.  Deglaze the pan with 1/4 cup water.  Bring the liquid to a boil and whisk to make a sauce.  Add a little puree to thicken if needed. 4.    To serve, toss the arugula with the dressing and divide among four plates.  Place a piece of warm chicken on each pile of arugula and spoon the pan sauce over the top.

PROGRAMS OFFERED Nutritional Coaching and Cooking Programs Create your own:  Choose from any number of coaching sessions, cooking classes, menu and shopping list creation to create a program that is right for you. Optimum Health: Six month program that includes 12 coaching sessions and a health food store tour.  Add cooking classes, menu and shopping list creation and personal chef services at a discounted price. Group Wellness Seminars These seminars address the factors that contribute to our lack of energy and focus, digestive problems, weight issues and stress. Healthy Cooking Parties Get together with a group of your favorite fun loving friends and add some great food, a little wine and you have the makings of a great evening. Natural Foods Personal Chef Have your healthy meals prepared in your home by a personal chef. Plans are personalized to your health and wellness goals and meal plan desired. WANT TO LEARN MORE: CONTACT ME AT 203-210-7462 MindyKannon@yahoo.com www.MindyKannon.com Follow us on Twitter and like our fan page on Facebook! Mindy Kannon LLC See the links below!

This Stress Is Killing Me!

This Stress Is Killing Me! Okay so I am going fluffy on you, but not really.  Yep our digestive and overall health is not only deeply affected by what we eat, but also by the stress we experience and how we choose to live our life. Humans have long ago developed the ability to respond to a stressful situation instantly, by preparing the body for "fight or flight." Under sudden stress, you will get a burst adrenaline that gives you exceptional strength and endurance, as your body pumps out stress hormones. Then….. Your heart speeds up Blood flow to your brain and muscles increases up to 400 percent Your digestion stops (so it doesn't use up energy that's needed elsewhere) Your muscle tension increases You breathe faster, to bring more oxygen to your muscles This is really beneficial if you are being chased by an angry mob or have to lift a car off of your pet hamster. But much of the time in modern life, the "fight or flight" response won't help. Yet those stress hormones still flood your system, preparing you for physical action. And if you are under stress frequently, it can harm your physical health. Recent evidence indicates that the physical changes associated with stress may contribute to the leading causes of death - heart disease and cancer. The effects of stress on your overall health include the following: Stress can cause chronic fatigue, digestive upsets, headaches, and back pain. Stress can affect the blood cells that help you fight off infection, so you are more likely to get colds and other diseases. Constant stress can increase blood pressure and can increase the risk for stroke. Stress can increase the danger of heart attacks, particularly if you are often angry and paranoid . Stress can make an asthma attack worse. Stress triggers behaviors that contribute to death and disability, such as smoking, alcoholism, drug abuse, and overeating. Stress can lead to diminished sexual desire and an inability to achieve orgasm. Stress makes it harder to take other steps to improve health, such as giving up smoking or making changes in diet. Stress can cause many different problems within our digestive systems and for the most part these will manifest themselves as heartburn, ulcers, intestinal problems, gastric problems and acid reflux. Changing your stressful life-style. You need to always make sure you eat and do so in the correct way.  We tend to gulp down our food on the run.  We do not breathe properly; we swallow food that has not been chewed followed by sodas and other abrasive drinks.  If you already have any digestive issues eating like this will really send you into an uncomfortable situation.  Not only do we eat too fast and chew too little, we tend to eat the wrong foods when we are “on the run”.  All that matters is that it is fast and filling.  You can make food that is good for you fast and filling but that takes a little bit of planning and preparation. For others stress leads to eating too much as a means of comforting ourselves, which can lead to obesity, heart disease, blood flow issues and stokes. So what are can you do to reduce the affects of stress on your health.  You probably can’t quit your job and move to a Caribbean island and hang on the beach all day.  I really like that idea.  So here are some practical ideas to help you cope with modern life. Exercise regularly.  The many benefits of cardiovascular exercise are well documented and I’m sure you’re as familiar with them as am I, but honestly I am not a gym person.  For me, there is nothing more effective at dissipating tension than about a 30 brisk walk with a friend. .  This way I can exercise my body and catch up with old friends at the same time. Get plenty of sleep.  If I’m tired, then it compounds the stress I accumulate throughout the day.  I strive to get seven to eight hours of uninterrupted sleep.  Of course, it doesn’t always work out for me but I have a plan to get into bed each night by 11:00 and most times stick to it.  I also reduce my water consumption after about 6pm so I don’t have to wake up to use the bathroom 20 times in the night. Give up or lessen caffeine intake.  I know this is radical, but please do not stop reading.  Caffeine is, of course, a stimulant.  I am not able to consume anything with caffeine in it.  But if you drink tea or coffee and have trouble falling asleep or staying asleep – experiment with cutting back on the amount and/or the hour of the day that you consume your last caffeinated beverage.  For many a cut off of mid afternoon does the trick. Don't Hold A Grudge.  How many nights have you tried to go to sleep and you lay there and stew about something that was said or day that day that really offended you? I know it can be hard to forgive some things.  However, when we hold on to our grudges, we do more damage to ourselves than to the other person.  Chances are that the person you are mad at is sleeping like a baby.  The sweetest revenge is a good night sleep and forgiving heart.  It makes you unstoppable. Eliminate debt.  Money is a source of stress for many of us.  Of course, it is the poor way we manage our money that really creates the stress.  While not easy, I find that living within your means really eliminates the nighttime bill paying blues.  I think that would make a great country song title. Get outdoors.  I enjoy the beauty of nature.  It gets my mind off of the things that stress me out.  I also find the sun, wind, and sounds of nature soothing.  It puts me in the moment.  Nature does not worry about the future or past it goes about its way and does its thing. Spend time alone.   I need time alone to think and clear my head.  When I’m alone for an hour or two, I feel refreshed and rejuvenated.  I spend a lot of my time planning the events of the next day or week and once I have a plan in place my mind calms and I am able to sleep. Meditate.  Meditation means a lot of different things to different people.  I am merely suggesting that you spend time focusing your thoughts on positive things.  You can pray, use positive affirmations, or just think about positive things you have read.  By intentionally directing my thoughts, I can lower my stress.  If you have a “wild” mind like mine it can be hard to empty my head of thoughts so I use a lot of affirmations.  These positive statements really can change your outlook. Avoid Worrying.  Worry is definitely a source of stress. This is a huge one for me, I am a chronic worrier.  As I age I have come to realize how much time I have spent up at night worrying about things that either never happened or were not as bad as I spent hours anticipating that they would be.  I want that time back.  Since that isn't’t going to happen, I have made a serious promise to myself not to worry until I absolutely need to, and so far, it has worked out pretty well.  One of my favorite sayings is “Worry is the interest owed on a debt not yet incurred”  I wouldn’t pay interest on a credit card without a balance so why worry about something that hasn’t happened yet. Take a break.  When was the last time you took a day off to relax?  The whole concept of vacation and recreation were conceived of for a reason.  We have to give our minds and bodies a break occasionally.  When we do, we are able to let go of the stress and return with a fresh outlook on life.  I try to take short breaks like three-day weekends from time-to-time.  I also try to take off at least two full weeks during the year.  This gives me time to relieve stress and avoid burnout. Lighten-up.  This is always easier said than done.  Anyone that has known me for any period of time knows that I am ultra intense.  Everything is really serious, has to be done now and perfectly.  I have had to really work at being light hearted, (not sure I have mastered that)and it has taken me years, I am slow, to realize that very few things are really psychotically crucial.  And, here is the clincher for me, I have learned that by taking some extra time the end result is actually better and I have enjoyed the process more.  Learning to laugh at your mistakes and your humanness is an awesome way to reduce stress.  I am learning to say “Who cares”, more.  Yes there are things that matter and should be attended to in a timely manner but not everything.  That kind of pressure is too much.  So pick a task and really enjoy it and be late with its completion.  No one is going to care and you will learn to relax and enjoy the ride. Eat Foods that Support Good Health – By eating the food that is really good for our body we are ready for peak performance.  Drinking lots of water hydrates the body.  Our mind and body works faster and more efficient when we are fully hydrated.  Eating leafy greens and whole grains.  These are the power food that protect our immune system and helps our organs function as they were meant to.  Eat small portions of protein.  Protein gives us the staying power and strength we need as well as supplies us with B12 that helps to regulate our outlook and mood.  Fruits and vegetables supple necessary vitamins and nutrients and fiber that keep it all moving.  A healthy digestive tract that has a transit time of less than 14 hours helps us to feel clean and think clearly. If your body is in a healthy state it can handle whatever comes your way. By trying some or all of these ideas you will reduce the stress in your life.  Once you do that you will feel happier, healthier and look better than you have in a long time. Good health is as close as your next stress-free meal!  8-)

Want to De-Stress? Tidy away that Clutter  by Judy Klem A simple way to remove some stress from our lives is to remove some of the clutter. The more clutter you have, the more likelihood it is causing you stress on several levels. ·         Visual clutter can literally make it hard to think. Does this sound strange? Try clearing one horizontal space that is currently covered with “stuff” such as a table top or desk. The cleared space immediately feels more serene, and creates a kind of mental space. ·         Clutter invariably means that it’s difficult, if not impossible, to find things easily. Bills, notes about upcoming engagements, house keys – all items that are needed urgently cause a frantic search that causes repeated stressful moments. ·         When you have one or more spaces that are cluttered, just looking at them can bring your mood down because it all feels like an enormous job waiting to be done. Multiply this by many areas around your home, and the depressed and anxious feelings generally deepen. ·         When you have a lot of clutter in your home, you may feel like it’s depressing to go home. The spaces that should feel like your private sanctuary instead become an ongoing burden. ·         When you feel that your home is a mess, it can cause feelings of shame, which you carry with you everywhere. In addition, this can cause you to isolate yourself because you don’t want to invite people to visit when there’s so much clutter around. So what can you do? If you feel overwhelmed, start small: ·         Set a goal that you can accomplish in a period of time that feels OK for you. This might be an hour, or it may be 10 minutes. ·         Set a timer, and do what you can in that period. You might sort all the bills together from one spot on the dining room table. Or you might clear out a small drawer that keeps threatening to overflow. Or just clean out all the extra stuff from your purse or coat pockets, throwing out the unwanted items and putting the valued items where they belong. ·         Do a small amount each day, and don’t work so long at it that you feel exhausted. That feeling can stop you from doing more. ·         When de-cluttering, have a garbage bin and paper recycling bag/bin where you can easily sort those items that should go out. If you’re sorting papers that need to be shredded, work on sorting for 15 minutes, then shred everything you’ve sorted out. If you’re tired at that point, stop for now. If you feel great, do another cycle of sort and shred. Keep it manageable! ·         Always move the items or papers to where they should go; don’t just shuffle them around the room. Children’s toys – in the toy chest or a box to be given away. Bills – stacked and ready for payment in a folder marked “Bills to pay.”  Decorative items – put back where they belong, or put into a box to go out. ·         At the end of the sorting process, put the boxes of items that are going to charity or elsewhere directly into your car, and take them where they need to go by the next day or weekend. The beginning of de-cluttering can be anxiety-producing, but once you start to clear some space, the feeling of accomplishment and the lack of clutter will give you an incredibly good feeling that is likely to spur you on to get your home back to the sanctuary and serenity you want and need. Judy Klem is owner and principal designer of Transition Stage LLC, a small business that specializes in organizing, home staging, redesign, and senior move management. She is happy to consult with you and help de-stress by getting clutter under control. Call Judy at 203-889-8556 for a happier home! Or go to her website: When Life Brings Change Home Caramelized Leek Salad with Pears and Walnuts ½ C of Walnuts 1 T of Unsalted Butter 5 T Olive Oil 2 Large Leeks – white and green parts only, sliced, about 3 cups 4 Cups mixed baby greens ¼ Salt 2 T Balsamic Vinegar 2 Pears cored and sliced 4 Ounces of goat cheese, optional Toast the walnuts in oven at 350 until browned.  Chop the nuts Heat the butter and oil in a fry pan over low heat.  Add the leeks and cook stirring occasionally, until they are a deep golden color about 20-30 minutes. In a large bowl, toss the salad greens with the salt and pepper to taste.  Add the balsamic vinegar and toss; add the remaining olive oil and toss again.  Divide the greens among four plates; sprinkle with the caramelized leeks and toasted walnuts. Arrange pear slices on top.  Sprinkle with cheese if using. This is one of my favorite salads.  I make this for many of my food demos and it is a great salad for someone's first experience with Kale. I wanted to run it again because it is so delicious and great for you! Kale Salad with Avocado, Almonds, Carrots, Apples and Raisins 1 bunch of kale - stems removed and coarsely chopped 1 ripe avocado, diced salt and freshly ground pepper 1/2 clove garlic 3 tsp of apple cider vinegar 1 carrot, peeled and sliced into half moons. 1 small sweet, crisp apple, sliced thin 1 scallion, green part only, thinly sliced ½ c raisins 1 large handful of toasted almonds Sprinkle of Seaweed Gomasio Place the kale in a large bowl with the avocado.  Gently massage avocado and kale together for about 3 minutes. The kale will shrink and become darker and more pliable. Pour on apple cider vinegar and let sit for 15 minutes. Reserve a small handful of carrots and apple slices for garnish and then gently fold into the kale mixture. Divide the salad among four plates.  Top each plate with the sliced carrots, apples, raisins and scallions.  Scatter the almonds on top. Generously sprinkle Gomasio to taste Salad can keep for a few days in the refrigerator.

Stress and Illness People that experience life events that are higher on the list or multiple number of events have a higher likelihood of major illness or stress related condition in the next 12 months. Death of a Spouse Divorce Death of a Family Member Major Personal Injury Change of Financial State Marriage Retirement Change of Employment Status Son Or Daughter Leaves Home Trouble with Boss Change in Residence Christmas Minor Violations of the Law Events! Beach Recovery Cafe Rt 1, Westport Near Bed, Bath and Beyond April 20, 2011 7-9pm Green vendors and art display Fairfield County Women's Expo  April 30-May 1, 2011 Stamford Plaza Hotel 11 Am - 5 PM Sponsored by Stamford Hospital, Foxwoods and Lord And Taylor Come see 175 vendors with a wide variety of products and services for women! We will be at booth 158 Fairfield Library Fairfield, CT May 12. 2011 2:00 - 3:00 PM How to beat those sugar blues! Health & Wellness Expo 2011 Stamford Plaza Hotel 5:30- 9:00 PM Hosted by The Greenwich Young Professionals Group   If you belong to a group that is interested in a wellness seminar or group cooking class please let me know.  Most seminars are free and group cooking classes are reasonably priced.  Have a great day! PROGRAMS OFFERED Nutritional Coaching Programs Just The Basics Includes individual coaching sessions, course material, giveaways and health food store tour. Basics and Teach Me to Cook! Just The Basics plus 2 cooking classes and one relaxation therapy session of your choosing. The Works Just The Basics plus 6 cooking classes and one relaxation therapy session of your choosing. Group Wellness Seminars These seminars address the factors that contribute to our lack of energy and focus, digestive problems, weight issues and stress. Individual or Small Group Cooking Classes Want to cook for yourself or your family but not sure how to prepare healthy food? Natural Foods Personal Chef Have your healthy meals prepared in your home by a personal chef. Plans are personalized to your health and wellness goals and meal plan desired. WANT TO LEARN MORE: CONTACT ME AT 203-210-7462 Mindy@ChewYourRope.com

Up, Up and Away!

Up, Up And Away What goes down must come up right?  Well kind of!  Belching is a symptom of gas in the upper part of the digestive tract.  It is release of trapped air from the stomach and usually comes from swallowed air.  It’s normal.  Food and drink that contain air contribute to belching.  Without fail, when most people drink a beer, soda or some other bubbly drink they have to belch.  For some whipped cream and egg whites will do the same thing. Gulping food and drink causes us to take in more air. Eating slowly and chewing completely, prevents us from swallowing air.  People swallow air during exercise and while chewing gum, sucking on cigarettes and pipes and straws.  Be glad you belch, I do not, air trapped in the stomach can be painful and belching is a safety valve that relieves the pressure.  People like me that don’t belch tend to get hiccups and that isn’t a lot of fun.  Mine can last for hours. If you feel that you are belching too much here are some suggestions: Make lifestyle changes – eat slowly and chew your food well.  Avoid carbonated beverages.  If you smoke, stop.  Maintain an ideal body weight.  Stop chewing gum and sucking on candy.  I had one client that saw incredible relief from really bad gas once he stopped chewing gum!  Yep it was that simple.  Check your supplements some can cause belching such as fish oils and probiotics. Heartburn and Acid Reflux is caused by stomach acid backing up into your esophagus.  The esophageal sphincter is supposed to keep the stomach contents in place but if the sphincter relaxes, acid can push up into the esophagus.  The most common sensation is a burning sensation above the stomach, excessive salivation, belching, regurgitation and a sour taste in the mouth.  Nearly one third of Americans experience frequent heartburn known as GERD.  Another 3 to 7 percent suffer from Barrett’s esophagus illness caused by acid reflux that results in scarring, constriction of the esophagus and swallowing disorders.  Some medications can cause heartburn such as birth control pills, diazepam, nicotine, nitroglycerine, progesterone and provera.  Heartburn is common amongst pregnant women that are experiencing all their organs being more confined to a tight area.  Stress plays a huge part in this.  Other triggers are wearing tight fitting clothes, lying down after a meal, bending over when full and eating a excessively large meal.  Acid Reflux is when the stomach acid is regurgitated into the esophagus.  This can cause heartburn but you do not necessarily feel pain with acid reflux.  If you experience heartburn in the middle of the night make sure you eat at least 4 hours before going to bed. These problems are rarely seen in those eating a high fiber diet.  Heartburn sufferers take antacids for temporary relief.  Initially, use of antacids causes the body to produce more HCI which helps digest the food.  Eventually the cells that make the acid get exhausted and they begin making much less HCI.  Anti acids also decrease your stomach’s ability to digest protein by reducing the effectiveness of protease enzymes Here are some healthy suggestions for reducing acid reflux.  Eat healthy food – bet that was a surprise.  Increase fruit, vegetables, grains and high-fiber foods.  Foods that are more acidic like tomatoes and citrus are more likely to cause heartburn.  Dairy products have been shown to trigger symptoms.  I have more clients that believe that a cold glass of milk will soothe their stomach.  Not true – and the higher the fat content the more the issues.  Alcoholic beverages, coffee and to some extent tea provoke heartburn as well as high fat, fried, spicy foods; onions and chocolate (say it isn’t true!).  Trigger food are personal so you need to figure out what bothers you.  Drink plenty of water, for some this alone can remedy the situation.  Various spices and herbs have been known to help.  Slippery elm is soothing to the mucus membranes.  Slippery Elm can be found in tea or lozenge form.  Ginger tea is also a great thing to drink to calm your digestive tract. If you are suffering from anyone of these three conditions relief is in sight and in most cases easy to come by.  Whether you work it out on your own or with the help of a nutrition coach – you need to isolate the causes for your problem and modify your diet and lifestyle accordingly. I wish everyone a great weekend and remember….. Good health is as close as your next meal! * I will now be offering a wellness and weight-loss newsletter that will also be bi-weekly on the opposite weeks as the digestive newsletter. If you are interested in receiving this information packed newsletter please say YES! and follow the instructions!  I thank everyone for their support and feedback and look forward to our expanded offerings!

Spring is a time of cleansing with new baby greens that act to clean our bodies of the proteins and heavy foods we have been consuming all winter long.  This is the time of the year when asparagus is on my mind. Let me know what type of recipes that you would like to see! Asparagus with Mustard Vinaigrette and Toasted Pecans 2 lb of Asparagus 3/4 Cup pecans Vinaigrette 1/2 Cut extra virgin olive oil 1/4 cup red wine vinegar 1 T prepared Mustard 1/8 t sea salt Preheat the oven to 300 degrees. In a small bowl, whisk together niaigrette ingredients and set aside. Place pecans on parchment -lined cookie sheet and toast until fragrant and lightly bowned.  Remove from oven and set aside to cool. To prepare asparagus, bend each piece near the tough dried end until it snaps off.  Discard ends and steam asparagus until it turns bright green (about 3 minutes). Remove from heat, place on a serving dish and drizzle with vinaigrette, top with toasted pecans and serve. Baby Bok Choy with Chick Peas and Cashews 2 T of Olive Oil 1 T of minced ginger 1 T Mirin 1 T Liquid Aminos 6 heads of baby Bok Choy 1/2 C toasted cashews 1 Can chick peas Add oilive oil to saute pan.  Toss in garlic and gently saute for 2 or 3 minutes. Add Mirin, liquid aminos and chick peas. Cook for 2 to 3 minutes till well blended and very fragrant. Add baby Bok Choy and cover so as to lightly steam for 4-5 minutes until greens are slightly softened. Toss well and place in serving bowl. Lightly toss in the cashews and serve. Simple and very flavorful! Enjoy Healthy Relationships by Candace Brindley Relationships take us on the journey of a lifetime and, if we’re smart, can be richly rewarding!  Are you pumping love fuel into your relationships?  Is your home a safe haven where you can turn for comfort and love?  It’s in your hands! Passionate happy relationships don’t happen automatically.  We are easily deluded to think so by the euphoria of early relationships. Romance comes so naturally.  We feel like masters at the art of love.  The truth is that creating a lasting bond of love takes more than the chemicals that had us blinded and blushing in the first 18 months.  We can’t fly on autopilot and expect to land on the tarmac called ‘Soulmate’. Healthy relationships are built by adopting learning-oriented attitudes, as opposed to blaming attitudes, and working to master very specific core competencies, just as with any specialty at which you might strive to become proficient.  You can’t wing it when life throws its inevitable curve balls.  You have to know where you are going. The first thing you can do to help yourself have a healthy relationship is to consciously choose your partner based on compatibility, not just on the chemistry of the moment.  Choose someone with whom you can be yourself.  Ask yourself, “Do I love who I am when I’m with him/her?”  When you can honestly be yourself, you can be sure your attraction is not entirely chemistry driven.  Chemistry tends to ebb and flow over time, but being deeply compatible will help you bridge the gaps as they emerge. As couples we can build love and trust with our partners by treating our relationships as a separate entity from ourselves.  When we turn our focus toward our partners, we are actually building a third entity, the relationship, which thrives by being nurtured every day.  Learning to replace complaints with requests, negotiating to find win-win solutions, practicing heartfelt listening, and keeping your word are examples of skills that may take a life time to master, but are golden to the relationship. Be consciously and passionately involved in caring for your personal relationships. The resulting sense of fulfillment and peace will have an enormously positive impact on your emotional and physical health.  Feeling loved and supported frees you up to live forward with confidence and be energized to pursue your dreams.  So ask yourself the following question, “Do your relationships support your good health”? Candace Brindley, Relationship Coach and Professional Member of The Relationship Coaching Institute.   Candace coaches people into realizing their goals by empowering them to get into action and make effective choices as they find and build long-term relationships.To contact Candace please call 203 247-4613 or go to her website: Rich Relationships

April and May Events! I am taking my show on the road!  I am getting tons of requests for informational seminars and food demonstrations. If you are part of or know of a group that is interested in having a great time learning more about how great tasting food can create great longlasting health let me know.  Seminars are resonably priced and in some cases free! I am wiling to travel anywhere in New England and New York! Fairfield County Women's Expo  April 30-May 1, 2011 Stamford Plaza Hotel 11 Am - 5 PM Sponsored by Stamford Hospital, Foxwoods and Lord And Taylor Come see 220 vendors with a wide variety of products and services for women! We will be at booth 158 Send me an email for free tickets! Fairfield Library Fairfield, CT May 12. 2011 2:00 - 3:00 PM How to beat those sugar blues! REGISTER NOW! Health & Wellness Expo 2011 Stamford Plaza Hotel May 25, 2011 5:30- 9:00 PM Hosted by The Greenwich Young Professionals Group April 20, 2011 Beach recovery Cafe in Norwalk, CT   PROGRAMS OFFERED Nutritional Coaching Programs Create your own:  Choose from any number of coaching sessions, cooking classes, menu and shopping list creation to create a program that is right for you. Optimum Health: Six month program that includes 12 coaching sessions and a health food store tour.  Add cooking classes, menu and shoping list creation and personal chef services at a discounted price. Group Wellness Seminars These seminars address the factors that contribute to our lack of energy and focus, digestive problems, weight issues and stress. Individual or Small Group Cooking Classes Want to cook for yourself or your family but not sure how to prepare healthy food? Classes Offered: Calcium Without the Cow Glorious Greens Great Grains Vegetarian Entrees Breakfast Food Sweet Tooth Teen Food Natural Foods Personal Chef Have your healthy meals prepared in your home by a personal chef. Plans are personalized to your health and wellness goals and meal plan desired. WANT TO LEARN MORE: CONTACT ME AT 203-210-7462 MindyKannon@yahoo.com www.MindyKannon.com

Bittersweet Chocolate Cake with Prune Puree!

Bittersweet Chocolate Cake with Prune Puree! 

Well today is probably my last day on this fun site!  I want to thank everyone that responded to my blogs.  It has been great fun!  Enjoy this yummy recipe!  And Happy Easter.  If you would like to stay in touch or learn more about how to change you health and life by eating a nutritious diet please check out my website at http://www.MindyKannon.com or sign up for my newsletter at YES!  I'd love to speak with you no matter where you are located!
Bittersweet Chocolate Cake with Prune Puree!
1 cup prunes, pitted and soaked in 1 cup over night
1 teaspoon vanilla extract
6 ounces unsweetened chocolate
1/2 cup butter, at room tempurature
1 cup hazelnuts, toasted, pulsed in processor until coarsely chopped
5 medium eggs, divided
1/2 cup agave
1/4 teaspoon salt
1.    Preheat oven to 350

2.    Drain prunes and put them in the bowl of a food processor.  Add the vanilla extract and puree until smooth.  Set aside.

3.    Butter a 10" pan, line it with parchment paper and butter the paper.

4.    Place the chocolate in a heatproof bowl, then place the bowl on top of a double boiler and melt, stirring occasionally

5.    When chocolate has melted, remove it from the heat, stir in the butter, and fold in the prune puree and the hazelnuts.

6.    Using a mixer beat egg yolks and agave for about 4 minutes then fold into the chocolate mixture. Using a clean mixer beat egg whites and salt unti form stiff peaks.  Fold egg whites into chocolate mixture in three batches.

7.    Pour batter into prepared pan, smooth top.  Bake for 20 minutes, rotate pan and bake 5 to 7 minutes more.  Center should be slightly soft.

Fennel and Orange Salad

Fennel and Orange Salad 

Nothing more pleasing to the eye then the the mellow light green of fennel and the bright sunny presence of oranges in a salad.
Interesting yet simple salad that will make a great side to any meal!
Fennel and Orange Salad
4 naval oranges
1/2 red onion sliced very thin
1 fennel bulb, halved, cored and sliced very thin
1/4 cup fresh mint, torn

Dressing
1 t ground coriander
2 T fresh orange juice
2 T red wine vinegar
1/4 t sea salt
3 T extra virgin olive oil

Remove the zest from 2 oranges and set aside.  Remove peels and pith from all four oranges and slice in the round and section.
Bring 2 cups of water to a boil.  Placed sliced onions in a bowl and cover with boiling water.  Let sit for 30 minutes.  Then drain well.

In a large bowl toss all the salad ingredients together including the orange zest.  Whisk all the salad ingredients together and pour over the salad.  Toss to coat evenly.
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