Triumph Wellness

It's Over!

2010-11-29T13:26:00.000+02:00

My dearest readers, I am closing down this blog and re-directing you over to my newly re-done website and blog all-in-one:

www.TriumphWellness.com

Gulp. As I designed the website myself, this feels a bit like standing with my pants around my ankles hoping you think my underwear is cute. But the good news is that I can write a statement like that and not worry what kind of wackos show up from Google searches of underwear and ankles because I won't be here.

On the new website you can:

1. View the blog, past, present and future. Yes, it's all there. No one gets left behind (who remembers Billy Blazes??)

2. All of the blog recipes are organized by title on their own Recipe Index page. You're welcome.

3. You can get more free health handouts and resources, with even more being added soon.

4. You can purchase recipe e-books. There is only one up now, but more to follow.

5. You can purchase my 30-Day Detox as an e-book.

6. You can subscribe to the blog via email so you'll always know when I post something new.

7. You can learn about all of my programs, upcoming events and even find out what my favorite splurge foods are (that's your Where's Waldo challenge item).

8. You can communicate with me directly by commenting on the blog or sending me a note through my contact page.

9. You can sign up for a free 20-minute phone or Skype health consultation!

All and all, I think it'll be a pretty great time for all of us.

I ask just one thing. I did this website for YOU, to serve you and to help a much wider audience get healthier, eat better and live happier lives. So if there is something that does not work: layout issues, pictures not loading right, broken links, or if you order something and don't get it or have a problem with the process, PLEASE let me know so I can fix it! And if you do like what you see, forward it to your friends, your family, your boss, your neighbor.

And with that, Bye-Bye Blogger! And Blogger, I sincerely hope this is the last time I will EVER have to log out of gmail just to log into my blog because your petty jealousies and control issues or whatever your deal was. I have found someone new and his name is wordpress...

www.TriumphWellness.com

Come on over.

love,
emily

Sweety Beety Meets the Sugar Queen

2010-11-27T20:43:00.000+02:00

At some point in my life I will eventually learn that when I don't exercise, I feel like ca-ca and when I do exercise I feel like woo-hoo. After that last depressing waaaaah post about being so frustrated, I got an email from a dear friend who said:

"Emily, did you skip the gym this morning by any chance?"

Um, yes.

And, I skipped it the day before too now that you mention it.

Duh.

I went to Spinning on Thursday morning and like magic, everything was once again right with my world. Live and learn and learn and learn and learn.

In other news, I read a FABULOUS book this weekend. It's called The Sugar Queen by Sarah Addison Allen and it was as yummy as it sounds. It's all about a young woman struggling to find her own life while stuffing all the scary bits back with a massive sweets stash in her closet. Finally the day comes when she stops trying to plug up the holes in her heart with food and goes off in search of what she really needs. So, basically it's the story of my life. Ms Allen was clearly spying on me for years. The book is romantic and sexy and funny and it made me cry and cry (but happy crying this time because I had gone to gym Friday morning too).

Highly, highly recommended.

Here are some other things I highly recommend:

Whipped Banana Oats (recipe here)

topped with Chia Seeds, Sesame Seeds and Poppy Seeds

Arugula, Tomatoes, Sun Dried Tomatoes, STRAWBERRIES, and toasted pecans

Yes, Strawberry Season has begun!

And finally I give you...

The Sweety Beety

Juice: 1 beet, 1 orange, 1 apple, and 4 carrots

Drink.

Then buzz around on plant energy all day long!

zipzipzip

I Climb the Learning Curve

2010-11-24T17:07:00.000+02:00

There are days when I think the new website I am designing all by my little lonesome is almost ready and totally fantastic. There are other days when I am so confused and down at heart that I feel like Harry Potter trying to unravel the riddle of the Horcruxs. Today I am the latter. Everything that can go wrong has and I am utterly lost and a bit hopeless.

Not me, but could be.

I generally feel there is a lesson in everything and I can't help but wonder if the lesson in this all is that we all feel confused, lost, and hopeless at times when scaling the learning curve of ANY new skill.

A couple of weeks ago I got the website process underway in earnest by attending a class in how to build a wordpress website. Although the teacher was fabulous and very clear in her explanations, everything was new to me and very hard to understand. I frantically scribbled lots of notes incomprehensible at the time, that I keep referring back to and truthfully, each time they make a bit more sense. It occurred to me that maybe this is how some of my clients feel when they first come to me? Maybe they are totally new to healthy eating and I, wanting to give tons of value, overload them with more information than they can even process.

When I think of it this way, that all of my struggles are just part of the learning process and that without the challenge of learning and accomplishing new things we stagnate and stew in our own mediocrity, I feel more energized to press on.

I also realized that, again, not unlike the weight loss process, it is very easy to want the end result without the work it takes to get there. I have the dream of a successful online component to add to my business, enabling me to help even more people all around the world. That's a pretty big goal and it makes me really, really excited...

But all the difficult-to-master steps I must make to get me to the end goal have me feeling frustrated and impatient. Me thinks it's time to take a dose of my own medicine.

Post on patience here: http://emilysegal.blogspot.com/2010/07/stay-course.html

Post on practice here: http://emilysegal.blogspot.com/2010/08/10000-hours.html

The best times in life are when the teacher becomes the student. This process will help me treat people more compassionately. It with enable me to understand that as confusing html is to me, so are aduki beans to others. I now understand that I need to go slower sometimes.

Seven times today I emailed the teacher of my wordpress class and 7 times she patiently talked me off the ledge. Another parallel for my own business.

And now my friends, I have burned those same aduki beans I just mentioned above because I was writing this post and not paying attention to the stove.

OK, OK, I get it! Enough lessons for now please...

Three recipes for Vegan MoFo

2010-11-15T19:48:00.001+02:00

First of all I want to thank Jenn for this Farm Sanctuary video. This is a little difficult to watch at the beginning but hang in there because at the mid-point you meet actual healthy, happy turkeys with adorable personalities.

I watch things like this because it helps me remember WHY I don't eat animals. Sometimes meat looks and smells good and it's easy to forget the suffering behind the plate. I personally don't ever want to forget! I try not to get too "preachy" about animal rights because I don't want to turn people away. My basic motto in all things is "Do the best you can." It doesn't have to be perfect. You don't have to go vegan tomorrow - just eat fewer animals. You don't have to eat sprouts and tofu - just eat less junk and processed foods. Every small step has a huge impact when viewed through the lens of time.

As promised, I've been cooking. This cake was DIVINE! It was made with spelt flour instead of white flour and maple syrup and agave nectar instead of sugar. And of course no eggs or dairy to muck up your arteries!

Vegan Lemon Poppyseed Cake with Lemon Glaze

from Get It Ripe by Jae Steele

Curried Garbanzo Salad

1 can Garbanzo beans, rinsed and drained

1 cup leftover cooked grain (I used Israeli couscous, but brown rice or quinoa would be good)

1 tomato, chopped

1 carrot, diced

1 cup cooked spinach, chopped (could substitute fresh parsley or cilantro)

2 T vegan mayonnaise

1 tsp mustard

1 T honey

1/2 tsp garlic powder

1 tsp curry powder

juice of 1/2 lemon

salt and pepper to taste

Mix beans, grains and veggies in a bowl. Mix remaining ingredients together in a small bowl to make a dressing. Pour dressing over bean mixture and toss to combine. Chill before serving.

Rose-Scented Wheat with Almonds & Pomegranates

Rose-Scented Wheat

This sounds a bit strange but is absolutely sublime! Rose water can be food in any grocery store here in Israel and in Middle-Eastern shops the world over. A little goes a long way!

1 1/2 cups dry wheat kernels (can use Kamut in North America. Here it's called חיטה)

3 cups water

Rinse wheat thoroughly. Add to a pot with water. Bring to a boil. Cover pot and cook 40-60 minutes until soft. Let cool somewhat before mixing with:

Seeds of 1 whole pomegranate

4 dates, chopped

1 cup slivered almonds, toasted for a few minutes until lightly toasted

1/2 cup grape juice

1/2 tsp sea salt

1-2 tsp rose water

Toss all together and serve immediately or chill for later serving. Delish!

Where'd I go?

2010-11-12T11:23:00.000+02:00

In the doghouse. Literally.

Bloggies! I'm here. I have not abandoned you in the midst of Vegan MoFo!

My Excuse: Every day this week I woke at the crack of dawn and journeyed by bus to far off Herzliya to attend a wordpress website building class with Kelli Brown of www.pixelpointpress.com.

So, is my website up and ready?

Um, no.

So have I cooked anything at all this entire week?

No again.

Is my family starving and neglected and do they finally understand all I do for them?

We're getting there.

I promise to cook more next week. I promise to blog more next week. And no promises, but I am going to work my little fingertips off and try to get this new website up and running asap!

So even though I'm a MoFo wash-up at the moment, lots of other fabulous cooks are letting it rip all over the web. If you want to see some amazing creations and get some delicious new recipes, hit up the Round Up over at HQ: http://veganmofo.wordpress.com/

And have a lovely weekend!

Should Eating Be Fun?

2010-11-07T17:09:00.001+02:00

Vegan German Chocolate Cupcakes from

Vegan Cupcakes Take Over the World

Last week I published a new ad to local email lists. I personally thought the ad was a brilliant bit of copy-writing. In the ad I used my delicious wit to describe my view of a healthy food as more than just the sum of it's calories, points, and macro-nutrients, but rather one that gives us pleasure on many levels. I said that sometimes even mom's apple pie might be the healthiest thing in the world if it's made for you with love and enjoyed by you with happiness and free of guilt.

The ad totally tanked. I didn't get even one click.

It got me thinking about how often I feel like I'm fighting an uphill battle:

I tell clients to stop dieting and start learning to eat and they tell me I'm nuts.

I say "Here are the keys to diet jail, free yourselves!"and they toss the keys back and lock themselves back in.

I tell new clients, let's ADD IN healthy foods before we even think about taking away the unhealthy ones. They say "That's too easy, that will never work." and don't even give it a try.

I teach simple, doable sustainable changes, but some folks want the hardest strictest meal plan they can cling to until their white knuckles get numb and they fall into the sugar bowl.

Sigh...

OK, so if you don't want to listen to me, here are the words of a few of my clients who are un-dieting their way to permanent, sustainable weight loss:

"Dear Emily,
I don't know where to begin. You have taught me to listen to my body. You have guided me towards healthful habits and smarter choices. I feel as if I have a renewed lease on life. I feel great and I am full of energy. And it is fun to learn how to put different ingredients together to create a meal. I have to admit I never understood how food effects the body. I guess I didn't want to know. But it really does - you are what you eat! Saying thank you isn't enough but I'm saying it anyway. Words cannot express how much you have helped me and how you helped me to help myself. I am so grateful for your wisdom, knowledge and kindness." -Anne G.

"Working with you, Emily, has been about the positive things, not deprivation. I enjoy fresh healthy food more since meeting you and I feel better. I see that this endlessly rich palette of food and the new recipes you have provided add freshness and excitement. Most importantly, I reclaimed myself as a priority though this lesson about food which is really about so much more. My life is better for having met you." - Susan M.

(Both of those ladies have lost significant amounts of weight by the way).

Food is Fun. Eating is a Pleasure. There is no reason why losing weight and keeping it off should mean 100% abstention from your favorite foods for ever and ever. Who can do that? I certainly won't!

Cinnamon-Sesame Oats & Chai with Rice Milk

But healthy food is also fun and eating in moderation and for hunger, rather than for emotional reasons, is an even greater pleasure. Getting appropriate physical exercise is one of the greatest pleasures of all!

BBQ Lentils & Eggplant and yes, that's a piece of challah and yes I ate it

from Vegetarian Meat and Potatoes

Please don't think it's all or nothing - It's balance.

Please believe that you can make the simple changes that will greatly improve the quality of your life. - You can.

Please make peace with food. - It's not the enemy.

Please make peace with yourself. - It's not worth all this struggle and pain.

Macaroni with Garlic, Peas, Chickpeas, Sun Dried Tomatoes & Rosemary

No recipe there, just saute all in olive oil and toss together. (It's gold because of the sunset)

For the love of Schmukinuck

2010-11-04T17:10:00.001+02:00

My friend Christy wrote me that lovely comment about what a great mom I am cooking my kids all this home-made food, and well, I've got to come clean: When I excitedly announced to my family that I had joined Vegan MoFo....

...they GROANED. Collectively.

And just last week in fact, before this Vegan MoFo business even began, my husband whined pathetically that I don't cook enough "Dude Food".

So although it might look all Happy Healthy Homemaker from the outside, I've got the same problems as the rest of you. I perhaps, am just really good at ignoring them.

No but seriously, "how to get the kids/partner to eat healthy foods" is a question that comes up a lot with coaching clients. So let's talk it through.

Many of you have already heard this story, but my mother says that my first word was Pop-Tart and my love of junk food and all things processed and packaged just grew from there. Do you guys remember something called "Space Food Sticks"?

Mercy me, these things were a 1960's Space-crazed version of giant tootsie rolls to fuel us young astronauts through our busy days of moon rock collecting. I actually became so addicted to them that my mom had to stage an intervention. I am NOT kidding. She had the entire family corroborate the lie that the company that made Space Food Sticks (Pillsbury) had gone out of business. And because I always did the grocery shopping with her, she had to constantly invent growing subterfuge to keep me from wandering down that aisle and uncovering her deception. I eventually did and have yet to forgive.

My mom was a gourmet cook and ahead of her time whole-foods wise (Pop tarts and space food sticks notwithstanding). I of course hated everything she made and invented a name for healthy veg-filled meals: Schmuckinuck. Yes for real, and if any of my childhood friends are reading you are surely cracking up right now. For about 15 years I subsisted on scrambled eggs, grilled cheese and tuna fish sandwiches with the crusts cut off. The daily Schmuckinuck that appeared on our dinner table along with those objectionable bread crusts, rarely passed my lips. When at age 16 I announced I would no longer be part of the animal cruelty machine and was from here on out Vegetarian, my mother chuckled and said "OK, good luck with that." The only vegetables I ate were tomatoes, corn and potatoes. PB and J became my new stand-by although my discrimination of bread crusts continued. Yet through all my pickiness and food-stage-weirdness, my mom kept cooking the healthy stuff and I got pretty used to seeing it there on the table. Now I understand this was Brain Washing.

So what's the point of all this? I just want to encourage you to keep cooking healthy meals despite your kids' grumbling. They'll survive and may end up coming around eventually and be Schmuckinuck lovers just like me! But if you NEVER introduce them to healthy food, then they don't stand a chance as adults. I'd say that like 90% of my clients never ate veggies, not as kids and not as adults. And now they're sick and overweight with 40 years of food habits to change. Think of yourself as Jaimie Oliver and step forth boldly and with humor, involving the kids in your healthy kitchen experiments. Tell them your afraid of Brussels Sprouts too but you'll try them if they will and then make edible green sprout snowmen and bite their heads off.

At the same time, keep up a steady stream of grilled cheese, PB and J, and tuna fish sandwiches with the crusts cut off. You have to make some concessions to prevent all out rebellion. Case in point: Yesterday was my husband's birthday and I made him a Flan. Eggs, butter, milk, sugar. I am not veganizing it because I don't want to be divorced. Or murdered.

Vegans, avert your eyes!

Birthday Flan (NOT Vegan)

But I'm also made this:

Egg-less Egg Salad (with the crusts cut off for old times sake)

THIS is Vegan!

Egg-less Egg Salad
1 container firm tofu, drained and crumbled with your hands
2-3 T vegan mayonnaise
1 T mustard
1 tsp turmeric
salt and pepper to taste
Mix it all up. Easier than egg salad and just as tasty!

Ocean Friendly Sushi

2010-11-02T20:04:00.000+02:00

These little darlings are filled with Raw Food Goddess, Alissa Cohen's Mock Salmon Pate. The recipe is all over the web, including her own website (here), so I'll go ahead and post it for ya!

Mock Salmon Pate
2 cups walnuts
1 stalks celery
1 large red bell pepper
1 large scallion
1/2 - 1 tsp sea salt

Combine all ingredients in a food processor and blend until smooth.

I like this pate on top of a salad, or spread on crackers too, but here I rolled it up in the nori sheets with grated carrot and cucumber. That's it, no rice needed! It is super yum!

The best part though is my chopsticks:

They say "Be Happy" and I am happy that I didn't kill any fishies for these sushi!

Today I also made Tuscan White Bean Soup and Caramelized Onion Foccacia.

Tuscan White Bean Soup

1 T olive oil

1 onion, chopped

4 cloves garlic, chopped

2 cups cooked white beans (this is 1 cup dry, soaked, rinsed and pre-cooked)

1 celery stalk, chopped

1 carrot, chopped

1 tomato, chopped

1 Tbsp fresh rosemary, minced

3 leaves fresh sage, minced

5-6 cups water or vegetable broth

salt and pepper to taste

Saute veggies in oil. Add beans and broth and cook 30-40 minutes until all is soft and as it should be. Serve sprinkled with more fresh herbs if desired. You can also puree half of the soup to make it creamier.

Caramelized Onion Foccacia (yes I know I have no idea how to spell foccacia)

1 1/2 Tbsp dry yeast

1/2 cup wrist-warm water

1 T sugar

Mix together and set aside 5-10 minutes until foamy.

4 cups flour of choice (I used half white bread flour and half whole spelt flour)

1 tsp salt

2 T olive oil

1 cup wrist-warm water

Mix together with foamy yeast mixture. Knead 10 minutes until a soft, somewhat sticky dough forms. Put dough in an oil-coated bowl, cover with a clean towel and set in a warm spot to rise 1 hour or until doubled in bulk. Punch down and proceed as follows:

1 onion, sliced

3 cloves garlic, sliced

fresh Rosemary

Black olives, chopped (optional)

sun dried tomatoes, chopped (optional)

Olive oil for sauteeing and sprinkling over foccacia

Kosher salt or big sea salt crystals

Saute veggies and herbs. Pat dough out into a large rectangle (or circle) and prick with a fork all over. Brush with olive oil. Top with veggies and herbs. Sprinkle with salt crystals and bake in a preheated 180C oven for 20 minutes or until turning golden.

I wish you could smell my house right now! Ahhhhhh..... someone's been in the kitchen up to yummy things!

How cute is he? Not that I'm at all biased.

Vegan Mo Fo Day One

2010-11-01T19:09:00.002+02:00

And so it begins...

First the food: Today I made Banana Cupcakes from Vegan Cupcakes Take Over the World. I had planned to frost them with Coconut Pecan Fudge Frosting (whoa, yum!) from the same cookbook, but they got devoured by my family of vulture-people before frosting could happen. Yes, they are so amazingly delicious that no frosting is needed! But doesn't that frosting sound amazing? I guess I'll have to make some more cupcakes just so I can frost them, hm.

These are so not muffins. They are light, fluffy, sweet and moist, but save the fact there is no cholesterol, they DO contain white sugar and white flour, so in this case, Vegan does not equal Healthy. At any rate, it is so easy to make perfect cookies, cakes and muffins without eggs and dairy, that I have no idea why anyone ever uses them at all? These just had the mashed banana, flour, baking powder and soda, sugar, vanilla, rice milk and oil. Perfect and so super easy!

For dinner tonight we had Vegetable Biryani from Vegetarian Meat & Potatoes.

This is essentially onions, garlic, ginger, curry and other spices sauteed in olive oil. Then red pepper, sweet potato, zucchini, raisins chickpeas, Basmati rice and coconut milk. Fast, easy, super comfort food indeed!

Both cookbooks are available in my amazon store to the right of this post or at the "Shop"link above. I recommend them both and use them often.

Next I wanted to share this quote from trainer Bob Harper of Biggest Loser fame. He went from vegetarian to vegan last summer and here's what he had to say about the switch:

"This week, celebrity trainer Bob Harper told VegNews that he has gone vegan, cutting all animal products out of his diet, and shared that the switch to a cruelty-free diet has improved his health. “I enjoy living a plant-based diet because it makes me feel clear headed and strong, not to mention my genetically high cholesterol dropped more than 100 points. That was all the motivation I needed,” says Harper. Famous for helping Americans slim down on NBC’s The Biggest Loser, Harper has been a longtime vegetarian, often promoting meat-free recipes. In addition to helping stars get fit and contestants shed pounds, the 44-year-old vegan trainer also teaches exercise classes through Crunch gym and has his own series of workout videos titled Bob Harper’s Inside Out Method.

Source

Vegan Mo-Fo T-minus ONE

2010-10-31T16:55:00.000+02:00

As I sit here eating this really yummy plate of leftover Rosemary-Garlic Roast Potato Wedges....

And contemplating this large stack of vegetarian and vegan cookbooks...

I am really excited to begin Vegan Mo Fo tomorrow! (That's Vegan Month of Food. Details here).

I realized however that part of the fun is actually posting recipes, yet I cannot/ will not / whatever / post copy-righted recipes from someone else's published cookbook. So... I set up an amazon store with my favorite cookbooks (and some other interesting books too) right here on the blog. If I make a recipe from a cookbook, I promise I will tell you where it comes from and you can buy the cookbook yourself.

Lots of the things I make are my own creations, or adaptations of other people's recipes, so those of course I will post the full recipe.

In the meantime, I'm going to sit down with my list of recipes...

and start plugging things into my meal planning template. I have some really exciting and delicious things planned. For Christy, yes, Holy Land Enchiladas will be made. For the lovely commenter who challenged me to make Vegan Shakshuka (Middle Eastern-style Huevos Rancheros), I am afraid this is beyond my cooking abilities. I mean, how would I simulate sunny side up eggs? My son said "Just make regular shakshuka and tell everyone it's vegan." Perhaps the boy needs a brush-up course in Integrity?

So far, so fun! See you all with food tomorrow!

I jumped on the bandwagon

2010-10-29T07:40:00.001+02:00

The Vegan Mo Fo Bandwagon that is!

Every year I spend November with my laptop melting my thighs, drooling over hundreds of vegan recipes. This year I noticed a new International contingent among the 456 bloggers thus far signed up: Spain, South Africa, South Korea, Singapore...and those are just the "S" countries! But what is this? NO ISRAEL???

Obviously we cannot let that happen, now can we?

So, for the month of November, this Israeli blogger will be cooking, baking, sautee-ing, and pureeing. And blogging about it afterwards. No tofu in the Holy Land will be safe!

Now that I have committed, I see a long, hard weekend in front of me, butt planted on the sofa, pile of vegan cookbooks towering all around. Sigh.... such a burden for you my readers!

Anything you'd like to see me make? Got a vegan recipe you've been wondering about? Or a favorite recipe you've been wanting to veganize? I am open to suggestion, so just shoot me a line.

Let's give this pretty girl the month of November off!

More on Vegan MoFo and a gigantic, International blogroll of vegan bloggers, can be found here.

Caesar Salad, Hold the Caesar

2010-10-26T19:47:00.000+02:00

Today was class #3 of this round of my 30-Day Detox. The participants have now been off of sugar completely for 2 weeks and off of wheat for one week. Today we took out dairy. Results of the detox are as wonderful as ever:

-Weight loss
-Drastically reduced appetite
-Cravings greatly diminished
-More energy
-Beautiful skin
-A proud sense of accomplishment and control

I love my clients. They are beautiful people, inside AND out!

Today I served them lunch, as always. We had Curried Tofu Scramble with Tomatoes and Spinach, Vegan Caesar Salad, and Quinoa.

This salad rocks my world and I share it today with you my readers. Enjoy!

Vegan Caesar Salad
No chickens, anchovies, or cows were harmed in the making of this salad. Lettuce and cashews however, were not so lucky...

½ head romaine lettuce

1 tomato, diced

6 very thin slices of red onion

2 T sliced black olives

Freshly grounnd black pepper

2 T Ranch Dressing, as follows

Ranch Dressing:

1 cup raw cashews, soaked a few hours or overnight and drained

1 date, soaked with cashews

1/2 avocado OR 1/4 cup olive oil

1 clove garlic

¾ cup water

2 T fresh lemon juice

¼ tsp sea salt

1 T minced fresh basil or 1 tsp dried

1 T minced fresh dill or 1 tsp dried

Place all in FP and blend until creamy. Toss 2 Tablespoons with salad. Add more dressing as desired.

And in some inane randomness...

This is my Polar HRM and Trainer telling us all that I have just completed a 7.57mile run:

and that I torched 981 calories on this run...

enabling me to re-fuel with this:

Boo-yah!

C is for Cookies and for Calcium

2010-10-24T18:39:00.000+02:00

A couple of weeks ago I was the guest nutrition expert for the Bracha organization at the Raanana Breast Cancer Prevention Walk. Bracha is an organization educating and supporting women about the BRCA gene mutation that can cause genetic cancers, especially of the reproductive organs. If you have a mother or sister who has had breast cancer, you probably want to educate yourself about this issue. I know it's scary to find out you carry such a genetic problem and it would be far easier to bury your head in the sand, but knowledge in this care could literally save your life. You can find info on Bracha in Israel here. International readers, here is your link.

The Bracha organizers asked that I focus on nutrition and lifestyle tips for strong bones, as women who have their reproductive organs removed or damaged during cancer prevention or treatment, are often thrust into quite premature menopause. So I gave out a tip sheet on bone building and a chart with calcium levels in many, many foods (such as the figs, poppy seeds and tahina in the below recipe), recipes including calcium-rich ingredients and of course, food samples!

One of the recipes I created for this event is these calcium-rich, sugar-free, VEGAN tahina cookies.

The recipe below calls for a fig-filling which is delicious and high in precious calcium. But for this batch in the photo which I made for my own dry-fig hatin' family, I filled them with all-fruit (no-sugar) blueberry jam.

Calcium-Rich Tahina Cookies
1 cup dried figs, chopped
2/3 cup water

Put figs and water in a small saucepan and heat over medium heat 5-10 minutes until the figs are soft and the water absorbed. Set aside to cool.

2 cup spelt flour
1/2 cup poppy seeds
1 cup tahina paste (or almond butter if you prefer)
1/2 cup pure maple syrup
1 tsp vanilla
1/4 cup vegetable oil
dash sea salt, optional

Preheat oven to 180C. Combine all ingredients (except figs, which are cooling) in a large bowl. Puree figs in food processor until a smooth paste. Roll dough into walnut-sized balls and place on a ungreased baking sheet. Stick your finger in the middle of each ball to make a little indentation. Fill the indentations with about 1 tsp fig puree. Bake 10-12 minutes. Cool on a rack. Enjoy!

Next, I wanted to take a minute to tell my blog readers about a special I am running. You all know by now that as a Health & Nutrition Coach, I work with clients on creating and implementing healthier habits. My specialty is permanent weight loss, but I also work with specific health issues and even just with people who'd like to adopt healthier habits for themselves and their families. Some of the issues we cover, aside from the food stuff, is stress reduction methods, relationship issues, career counseling, personal and spiritual growth... obviously not just food and cooking!

In the past, the first trial session was the same price as any session, 200nis / hour ($100/hour for International clients). But now I am going to try something new: I am now offering a 20-minute introductory phone or Skype session for only 50nis! ($25 for International clients). This will give folks a low-cost, low-time way of meeting me and hearing if my approach is right for them.

Again, please know that I work with clients here in Kfar Saba, face-to-face, but I also have a growing number of phone or Skype clients both here in Israel and abroad. I've got clients all over the United States! It's pretty cool. But it also enables folks who are really busy and not able to schelp over here to KS, to work with me the exact same way in-person clients do.

If you are interested email me at Emily@TriumphWellness.com and we'll set up your 20-minute phone trial session. Better health and happiness could be just a phone call away!

Are YOU ready for change? A quiz for you!

2010-10-18T15:41:00.012+02:00

So, as you may or may not, I am running a group beginning next week. It's called

The Total Body Transformation Program

This is an 8-week program (the ads that said 12-week were incorrect, sorry!) consisting of weekly meetings that will enable those who join to finally lose the weight they are so tired of carrying and change their habits so that weight never, ever finds them again!

8 Monday mornings in Kfar Saba
1200nis (HALF the cost of working the same number of hours with me privately!)
Program starts Monday October 25th
Applications due by Thursday Oct 21st
Emily@TriumphWellness.com for application or more information

This program is only open to those who have completed an application. The reason for that is because I know from experience that one person still stuck in "I can't" and still spouting excuses for WHY they can't, sucks the energy right out of an entire group of motivated, hard-working people. I have seen this with my own eyes, and believe you-me, it 'aint pretty.

Today, I want to show you some of the questions that are on the application so you can see for yourself if the group is right for you. And more important than that really, is to help you understand what may be holding you back where your health and weight is concerned:

******************************************************************************
One of the most important things you can do to change your lifestyle for the better is understand your readiness for change. In other words, although you might want to lose weight and get healthier, there’s a difference between wanting it and being ready to do the work necessary to accomplish it.

In this questionnaire we’ll find out if you’re really ready to make the changes necessary to improve your body composition, health, and physical performance. Simply answer the questions below by selecting the response most appropriate to your situation. Once you’ve completed all the questions, your score will be calculated.

1. Do you look in the mirror and feel frustrated, upset, or humiliated because of how your body looks?

a) Yes (+3)

b) I’m not sure (0)
c.) No (–3)

2. When you feel run down and tired, what do you think is the source of these feelings?

a) Getting older (–1)

b) My lifestyle choices (+3)

c) Something else altogether (–3)

3. Are you taking any medications for heart disease, high blood pressure, or type II diabetes that you didn’t have to take when you were younger? Or do you have aches and pains or weight gain that you didn't have when you were younger?
a.) yes, two or more of those things (+3)
b.) yes, one or more of those things (+1)
c.) no, I'm as healthy as I was when I was younger, nothing has changed (-3)

4. How do you explain the fact that you’re in worse shape than when you were younger but haven’t changed your habits at all?
a.) It's my family history (-1)
b.) It's because I'm less active (+3)
c.) It's a natural consequence of aging (-1)
d.) I don't know (0)

5. If you don’t have anyone to exercise with regularly, are you willing to look for a physical activity partner?
a.) yes (+5)
b). no (-5)

6. Are you willing to join a gym today?
a.) yes (+3)
b.) no (-3)

7. If I told you that you’d need to throw away all the foods in your cupboards today and go shopping for different foods that are more appropriate to your goal, would you do it?
a.) yes (+5)
b.) no (-5)

8. If an expert presents some information on diet and exercise that contradicts what you currently believe, what approach will you take?
a.) keep an open mind and give it a try (+3)
b.) ask a friend (0)
c.) ignore the advice (-3)

9. Are you willing to have a meeting with your friends and loved ones to share your behavior goals and desired outcomes with them?
a.) yes, right away (+5)
b.) yes, but not quite yet (-3)
c.) no (-5)

10. If your work environment or hours present significant barriers to your exercising and eating well, would you consider speaking to your employer and/or co-workers about changing some of those conditions, or would you even be willing to find new employment?
a.) yes (+5)
b.) no (-5)

11. Are you ready to spend less time with people who offer little or no social support for your goals and seek out those who do?
a.) yes (+5)
b.) no (-5)

12. Can you accept responsibility for the way your body is today and understand that, while old habits don't make you a bad person, they still need to be changed?
a.) yes (+5)
b.) no (-5)

13. If a friend or loved one suggests that you don't have what it takes to get into great shape because you have failed before or for some other reason, what would be your response?
a.) I can do it (+2)
b.) I know I need to make some changes but I'll take it one day at a time (+5)
c.) Maybe I can't do it (-5)

14. Are you willing to wake up in the morning a bit earlier, stay up a bit later at night, or otherwise re-arrange your schedule to accomplish your goals?
a.) yes (+5)
b.) no (-5)

15. Are you willing to do at least 5 hours of physical activity a week?
a.) yes (+5)
b.) no (-5)

16. Are you willing to record your food intake every single day?
a.) yes (+5)
b.) no (-5)

YOUR SCORE AND WHAT IT MEANS
21 to 68:
It’s clear that changing the way you look, feel, and perform have become very important to you and you realize that the way you’re doing things right now simply isn’t cutting it. You’re tired of not getting results, and you’re tired of your growing waistline, your sluggish metabolism, and your lack of energy. And not only are you tired of it, you’re committed to doing something about it – today. Congratulations! Getting to this point takes a lot of work. Now, let’s do something about it.

–20 to +20:
If you scored in this range, it’s important for you to stop thinking and start doing. You’re probably frustrated with the way things are, but you’re afraid that changing the way you do things will cause you more hassle and difficulty than just sitting back, doing nothing, and continuing to look and feel the way you do today. In fact, you’re not alone. This is most people’s greatest fear: that a new exercise and nutrition program will cause more pain than the pain they feel right now. If this is you, step outside of your shell and seek out some people who are exercising, eating well, getting results, and having fun doing it. Clearly, millions of people out there are following a healthy lifestyle and loving every minute of it. But thinking that they never had difficulties to overcome like you do is a mistake. At some point in time each and every one of them had some old set of unproductive habits to discard. Once this was accomplished, they could easily get into the zone. And you can, too. What are you waiting for?

–61 to –21:
From the results of your questionnaire, it doesn’t look like you really want to change. Is this true? Are you simply toying with the idea of improving your physical activity habits and eating habits? If so, you’re not really ready to make a change. With each passing year that you avoid good activity and nutrition habits your risk for disease increases. Not only that, you’ll progressively gain fat, lose muscle, and look much older than your actual age. These are the consequences of remaining indifferent to the medications you’re on, the weight
you’ve gained, and the environment with which you’ve surrounded yourself. Are you ready to deal with these things? Don’t stay indifferent any longer. Take an honest look at how you’ve changed (on the inside and
out) and admit that you could use a tune-up.

WHAT TO DO NEXT:
Top scorers: If you want some professional and group support to finally reach your goals, email me at Emily@TriumphWellness.com and let's get it started in here!

Middle scorers: While I will not take you into the Total Body Transformation Group, I would LOVE to work with you one-on-one to remove the obstacles that are keeping you from moving forward. Email me!

Bottom scorers: Maybe a session or two with me will help you find your motivation to turn things around before it's too late. Email Emily@TriumphWellness.com and we can see what we can do.

Turn up the speeeaaakkkerss!!!

The Wall

2010-10-10T21:27:00.000+02:00

I want to start today's post with a clip from one of my all-time favorite movies, Run Fat Boy Run.

In the clip, you see our hero Dennis trying to finish a marathon, injured, dejected, out of shape and pretty hopeless. He's been running away from responsibility all his life - taking the easy way out - and this race represents his attempt to take a new direction. With 9 miles left, he "hits the wall", that famous brick obstacle we hear about in connection with endurance events. As Dennis stares up at this seemingly unsurmountable obstacle in his path, he is overwhelmed by hopelessness and besieged by all the voices, real and imagined, telling him that he has always been and will always be, a loser.

There are 2 things I really love about this clip:
1. Only Dennis can see the wall. Everyone else sees a free and clear roadway ahead of him.
2. A brick falls out of the wall and Dennis sees himself on the other side waving and encouraging him forward.

When I was in nutrition school we were told "Clients come to you because they are trapped in their story. You, as the counselor, need to find a way to help them see that it's just a story and that they can re-write it any way they choose". We all have our stories - the ones we tell ourselves and the ones others have told about us, telling us who we are. The problem is that we don't see that they are just stories. We think they are real and permanent. We often mistake a Story for a Wall.

Yet, when I sit there listening to the client tell her story, I see a free and clear roadway in the place where my client sees a wall. I then offer the client my perspective. I tell her that the wall in front of her is made of paper, not bricks and all she has to do is blow it over gently and walk right on through.

Some people see it right away. They are able to see that it was just a fiction they were stuck on, or just a habit that they mistook for a truth. They say "Oh! Why was I making such a big deal about that? Thanks!" I do a victory dance and feel like the best coach in the world.

But other people don't see it or don't believe, or don't WANT to, I'm never sure. Some folks really like their story and they have become so comfortable with their wall that they know every brick and every crack in the mortar. There is no way in heck they are moving through it. It seems crazy that someone would hire me because they want to make changes in their life but then be unwilling to actually make any changes in their life - but truly it happens!

In total honesty, I did it myself a bunch of times before I was ready to knock my own walls down. For one, I had totally bought the story that yo-yo dieting had wrecked my metabolism. That was my Wall and my reason why I could not lose weight permanently. Then my coach said to me "Do you KNOW this for a fact? Have you ever had your metabolism checked? Because the fact is that overweight people have FASTER metabolisms than smaller people from carrying around so much more weight for so many years."

Wow, I never though of it like that before. So if it's not my metabolism holding me back, it must be... hey, the road ahead of me is free and clear of obstacles! Ta-Da..

So I want to offer you a different perspective today and it's this:

Our walls are the boundaries of our comfort zones. They are the white picket fences around our familiar, known present. We know that the thing we desire is "out THERE" but are not sure it's safe to leave the gate and cross that Interstate running through our front yard. I mean, what if we get flattened by a speeding semi?

It IS scary. They don't call it a "comfort zone" for nothing! Now imagine stepping out there with a trusted supportive coach holding your hand, preferably one who has already crossed this road and emerged unscathed on the other side.

That's what I do. I am the chaperon and tour guide on the bus pulling out of Struggle on it's way to Achievement. The ride can go as slow or as fast as the client wishes, but she has to get ON the bus first!

So, that insurmountable-seeming wall blocking your way? I am here to tell you that YOU are the only one who can even see it! The road ahead of you is in fact, free and clear as far as the eye can see.

Now, how do you feel when you hear me say that? Do you start in with all this mental chatter that goes "But, but, but...You don't know me! You don't know my problems! My problems and obstacles are worse than anyone else's. Things are not as simple as you make it!" Yeah? Something like that? OK, so you're right then. Don't call me. I can't help you when you are not willing to board the bus.

But if you read what I wrote and thought "I would like to believe that but am just afraid, skeptical, sad, beaten, all-alone, insecure, or hurt" then hon, you could use a great coach to stand behind you and say "Yes, you can and I've got your back".

Your wall is just your story, your picket fence, your safety helmet, your doubts and fears. Knock it down and come out to play!

October!

2010-10-05T18:06:00.000+02:00

Wow, I went from Lazy Vacation-Mode to Full-Tilt Back-in-Business in a blinding flash. Suddenly, I seem to have programs to run, clients to see, speeches to give, recipes to test...Yikes! But it's all good. I'm going to re-cap the goings on below for my own sake as much as yours.

But first... Vacation!

We did some of this:

and this:

There was this:

and I saw one of these:

We ate some of this:

(My Tofu Scram with Kale and Mom's Piroshkis)

and I adored this:

That's me with my awesome big sis.

You can visit her website and buy her book. Pluggin' the fan-damily.

So we're back here in Israel now and it's back to work. Here's a recap of the month we've got planned here at Triumph Wellness. I hope to see some of you at the following events. Wherever it says to email, you can send that to me here: Emily@TriumphWellness.com

Firstly, if you've been paying attention at all, you will know I have been promising a new fully-featured, fabulous website. Well.... not yet. That's all I can say. We shall make do like this for now.

On Thursday, October 7th I am speaking to the English-Speakers of Kfar Saba Group meeting at 7:30pm. The topic is "Clearing the Nutrition Confusion". You know how one day "they" tell us something is good for us and a month later the same thing is the worse thing anyone could ever eat? I'm going try to clear that up in 30 minutes ;-) No sweat. If you live in Kfar Saba and are an English-speaker, email me for the location.

On Tuesday, October 12th I am starting another 30-Day Detox Group Program. Four 90-minute meetings on Tuesdays from 10-11:30am. Each meeting includes 60 minutes of class time and 30 minutes of cooking and eating some seriously delicious and healthy chow. This is a program I run several times a year and people just love it. They come in terrified that they could live a day without sugar, wheat or dairy and I make it so easy and fun that the month just flies by. This is a great way to get yourself back on track and feeling tip-top fast. Cost is 500nis. Email for more info or to register. More details can be found here.

On Wednesday, October 13th I'm teaching a Fresh Feasts Cooking Class entitled Family-friendly Feasts. Class is 7:30-9:30pm in my home in Kfar Saba. My kitchen is Kosher and all the food is Parve/Vegan and your family will LOVE it. We cook and talk and then we eat, yum! Cost is 150nis and you MUST register in advance. More details here.

On Friday, October 15th, I will be the guest nutrition expert at the Bracha booth during the Raanana Breast Cancer Walk. Info on the walk can be found here. Info on Bracha can be found here. They asked me to do an interactive cooking demo having to do with calcium-rich healthy foods. I'm predicting something involving sesame... Come on down to visit, to eat something with me and of course to support a good cause.

On Saturday, October 16th I am having a nervous breakdown. Just kidding. Sort of.

Monday, October 25th is the first day of the 8-week Total Body Transformation Program. Classes meet every Monday from 11:00am-12:30pm. We will get right down to business and teach you how to get thin and stay thin for the rest of your life. This program is only for people who are really ready to change their behavior, eat better, exercise, and build a healthy lifestyle for good. This is NOT a diet with some random generic meal plan. You will learn to eat, to craft your life to support you forever, and to bust through your fears and obstacles. The cost for 8 meetings and unlimited email support in between is 1200nis and can be broken into payments. Admission is by application only and the application deadline for this program is Oct 21st, no exceptions. More info here.

Phew! When all that's done, I'm going to need more of this:

so I don't end up like this:

Gone Fishin'

2010-09-26T23:12:00.001+02:00

Today I am writing to you from an entirely different continent that usual. I am currently visiting my folks in the United States of Amereeka, in honor of my mom's 80th birthday.

And the blog looks different too. Ch-ch-ch-changes! Don't get attached to it though, because the entire blog/website situation is in major FLUX. I do not know how this chapter of my life will end, but I am goin' with the flow, baby.

Anyway, so one of the nice things about traveling is eating different foods and things not available in the place where you live, right? So far, I have enjoyed:

Oatmeal with Almond Butter and Berries

A big old jar of unsweetened Almond Butter for only $8, sigh.

Kombucha Tea (with coveted copy of Christopher McDougall's Born to Run)

Tenpeh "Bacon"

Big, Fat Doughy Bagels

There has been pancake making with Grandma:

The finished product

There was also a very unfortunate run-in with a bag of Candy Corn, which I did NOT photograph! Not exactly my best "wellness lifstyle" moment, but like I'm always telling you guys, the object is not Perfection. Sometimes I mess up too. And did you know that Candy Corn is made from SEVEN different types of sweeteners and very little else? Well aint that good to know.

Anyway, it's beautiful autumn here in the Great Midwest and there's a lot more happening than just what goes into my mouth.

Tweedle Dee and Tweedle Dum in front of the Alexander Calder

Bowling and Sailing pictures coming soon....

8-Week Total Body Transformation Program

2010-09-15T20:48:00.108+02:00

WooHoo!!!

Questions about this program have begun to trickle in, so I figured I'd cough up the details here. It's still pretty early, but maybe this will plant a seed you can mull over in the next few weeks.

Here's the deal: When clients come to work with me individually, we work at their own pace, which is usually gentle and slow. Clients make changes one or two at a time as they are comfortable and we don't add new challenges until the previous ones have been accomplished. This is a very successful approach for many people who have failed before on programs where they were required to bite off more than could chew or sustain long-term.

I continue to offer this kind of very successful program on a one-to-one basis and I welcome you to make an appointment to try it for yourself. I work in person, via phone or Skype. Emily@TriumphWellness.com or http://www.triumphwellness.com/

But this summer everything changed for me personally.  I'll write more about in a another blog, but I can say that I have had a TRANSFORMATIONAL few months. I've lost some stubborn weight, gotten fitter than I've ever been before, and made huge leaps in my mental and spiritual growth.

I am committed to no longer playing small in the world and I'm looking for clients who feel the same way. Is anyone else out there? Ladies, who wants to play big with me?! Who is sick and tired of not having the body she wants and letting it stop her from being her greatest and best? Who is sick of being a slave to food, to being a slug on the sofa, to wishing things would be different? Who is super ready to do what it takes to change it all?

The 8-week Total Body Transformation Program will be:
-in Kfar Saba

-8 Monday mornings from 11am - 12:30pm beginning October 25th

-A very small group of committed women who will hold themselves and each other accountable, give and receive support

-There is no prescribed, one-size-fits-all meal plan. I do not tell you what to eat. Rather, I help you devise an eating plan that suits your unique needs, tastes, and individual calorie and nutrient requirements, which I will help you understand.

-Each participant will be required to log her food and exercise online daily. Studies show that people who keep food logs lose TWICE as much weight as those who don't!  The food logging people are much more successful at keeping the weight off for good too.  I will teach you how to do this. It is fun and easy. The only exception I will make to this is for those who do not have computer access daily and will instead log their food on paper and present it to me at meetings.

-Daily exercise is required to the ability of each participant.

Lots of my clients balk at the idea of logging their food, but there is NO OTHER WAY to fully understand what you are eating and why you are carrying excess weight.  Do you know that frustration of "thinking" you ate really well all week and then getting on the scale and seeing no downward progress or even a gain? You will never again have to experience that terrible feeling once you understand exactly what you are eating and how it affects you.

I know some of you think "This is too hard. Just give me a diet to follow." So let me be Dr Phil for a sec and ask "Well, how's that workin' for ya?" If it never worked before, why do you still think it WILL? If it only worked while you were on the diet and then fell apart when you fell off the diet, then it wasn't a sustainable solution.

Here's me, before and after. This took considerably longer than 8 weeks! In fact it took 2 years. But if you can get the first 8 weeks down pat, the rest is a walk in the park. I am going to give you all the tools you need to continue on your own, but of course am always here for anyone who needs further support.

I only lost the 70 excess pounds I was carrying when I STOPPED following someone else's diet plan and learned to eat the food that I liked and that worked best for me. And I know it was the right thing to do because it's 8 years later and the weight is still off.

Did you know that only 7% of dieters will ever reach their goal weight? And of those who do, only 3% will maintain their goal weight for longer than a year. I'm not so great at math, but to me that looks like a 97% long-term failure rate! Think about all your friends who are always trying the latest diet. Those statistics pretty much ring true, right? There is always one or two women in a group who have lost weight by dieting and maintained it. And then the other 97-98 women who stand there scratching their heads wondering "Why Can't I?"

The point is, we have to learn how to EAT, not how to NOT eat. But we can't eat crap and have a dream body. And we can't sit on the sofa dreaming of change, we have to actually get off of behinds and DO IT.

Here are a few questions to help you determine if this program is for you. You would be a good candidate for this program if:
-you are a woman, 18 years or older
-you are really ready to drop the excuses, move beyond your fears and self-limiting behaviors, and finally step into the life and body you have always wanted.
-you are ready to give up the quick fix, short-term diet mentality
-you are willing to get in the kitchen and cook
-you are willing to try new foods and reduce the amount of processed foods, restaurant foods and sugar you currently eat
-you finally understand that you may be using your weight as an excuse for not accomplishing other things in your life or as an excuse to stay stuck, and be willing to stop
-you want to be held accountable and learn from a a certified nutrition professional who has helped many, many people lose the weight for good AND done it herself
-you want loving support and firm honesty to help you on this journey

But this program is not for everyone and that's OK too. If you have any of the following feelings, I can tell you right up front that this particular program is NOT for you:
-you are someone who "already knows it all" and isn't willing to hear possible new ideas or actually APPLY what you know
-you are a negative person in general and would rather complain and stew than do something about it
-you are unable to let go of past hurts and pain and move beyond them. You are stuck in your "story of woe" or think you are broken or defective and will never be able to change
-you are not ready to accept responsibility for your weight and would rather blame your thyroid, your hormones, your eating disorder, your husband or your family,. etc.
-you don't want, or are unable to take any steps outside of your comfort zone
-you want to hold onto diet mentality, and beat yourself up because it doesn't work.
-you absolutely will not log your food daily and committ to daily exercise

All that makes me sound like a mean ball-buster and really that is so not true. I have been there myself and there was a long time that I myself was in the "not" category above!

I want you to know that there is nothing wrong with you if you are not there yet. I am not judging you. In fact, if you read that list and feel you are almost there but it is all just too scary and impossible sounding, then come to me as a private client and I will help you move forward out of "stuck". Whatever you do, just don't give up!

Shut up already and tell us the price, Emily!

1200 nis gets you eight 90-minute very small group meetings (4-5 women probably) and unlimited email support between. It also gets you amazing, family-friendly, life-affirming recipes, handouts, worksheets and all my very best success-proven techniques from years of helping women just like you reach their weight and health goals!

Think about what it would really be worth to you to solve this problem once and for all.

If you are interested in the group and would like an application, email me at Emily@TriumphWellness.com

If you are interested in the group but need to speak with me in person first, email me at Emily@TriumphWellness.com.

This program is available by application only to ensure that participants are well-matched and are in the right state of readiness.

Application deadline: Oct 21, 2010
Program Start: Oct 25, 2010

I hope to have you aboard this amazing journey! Now, whether or not you are interested, we can ALL use a good song and dance and nobody says it like Natasha B! I ADORE this song and if you do too, I think we're on the same page. Enjoy!

10,000 Hours

2010-08-24T15:23:00.002+03:00

In the book Outliers, author Malcolm Gladwell explains that the most successful people in any field, get to the pinnacle due to many factors, one of which is that they have put in 10,000 hours of practice.

We often don't SEE the hours of practice the person has put in though because we don't meet them until they have already arrived at the top. We see the celebrities on the red carpet but don't see them working for hours with in the gym and saying "no" over and over to sweets. We see athletes compete at the top of their game and conveniently forget the years of training that got them there. We look at the CEO of a company with envy and think she/he was just born lucky or ambitious and don't give a second thought to the many hours she/he spent in obscurity toiling away at ground level.

Likewise, if you want to be the kind of person who has a normal weight, enjoys physical fitness, and eats healthy food, you have got to practice it over and over again. You don't just wish to be that person and hope it accidentally happens. You have to actually do it.

Every day that you start the day with exercise or go to the gym, you are practicing your new desired habits. Every day that you come up with excuses about why you cannot do those things, you are practicing the old undesired habits.

Every shopping trip you make for healthy food and every meal you take the time to cook with lots of veggies and healthy stuff, and every time you decide to NOT eat your feelings or binge, you are practicing your new desired habits. Every time you eat junk food or stuff your feelings down with food or buy crap "for the kids" wink, wink, you are practicing the old undesired habits.

Every night when you get to bed at a decent hour you are practicing the new desired habit. Every night when you stay up too late watching TV or surfing the net, you are practicing the old undesired habit.

You get the point.

One of my mentors on this journey had a slogan that went: Every Step. Every Rep. Every Meal. Every Mile. Every Day. I ADORE that and use it often as my mantra.

That's all it is, practice and repetition. You can practice the old ways or you can practice the new ways, your choice. And according to Malcolm Gladwell, when you have put in 10,000 hours of practice on a certain skill, you will be a Master.

In this Nike commercial, Michael Jordan talks about how maybe he makes it look easy, but the fans don't see the hours of practice he has spent honing his skills:

… “Maybe I led you to believe it was easy when it wasn’t. Maybe I made you think my highlights started at the free throw line, and not in the gym. Maybe I made you think that every shot I took was a game winner. That my game was built on flash, and not fire. Maybe it’s my fault that that you didn’t see that failure gave me strength; That my pain gave me motivation. Maybe I led you to believe that basketball was a G-d given gift, and not something I worked for… every single day of my life…”– Michael Jordan

What are YOU working for? Just know that there is no way to master it unless you practice it.

love,
em

All That's Stopping You is....

2010-08-19T16:48:00.001+03:00

I am deep in the do-do that is writing ebooks to share with you on my brand-new website / blog. Nothing in the world brings on Writer's Block than having something you actually want to write! I spend maybe 1 hour a day writing and 8 hours fretting about writing and re-organizing my sock drawer.

BUT, when I get everything done, it is going to be SO great and add so much value to your life! That's the idea, anyway.

So, today I am sharing with you an article that one of my heros, Karen Knowler, wrote. It is mahvelous. Enjoy!

All That's Stopping You Is...

...YOU!

When it all comes down to it, unless you are being held captive (literally) by someone right now, which I sincerely hope not, then the only "thing" getting in your way to what you want is, indeed, you.

It's taken me a long time to really get this, but as a coach I've seen it over and over and over again. In fact, ultimately it's heartbreaking. So many dreams un-manifested. So many negative beliefs victorious. So many songs unsung, words unsaid, strawberry patches unharvested ; ).

We are all so good at coming up with excuses and reasons why not, but you know what? The Universe is ALWAYS conspiring to help us. Always. It is only US getting in our way.

And we are full of stories as to why we're different, or not X enough, or the time isn't right or whatever. And while I do believe in the divine timing of things, I also know that when we really want something, the timing IS right, and that's our inner guidance telling us so. Now we need to make it happen.

Yes. That's it. Just make it happen. No excuses. No story. No BS. Just Do It.

Recently at my one-day meeting with my business coach my "big why" vision (legacy) was birthed. Like most births it was not pain-free or without tears! But, also like childbirth, these were tears of joy and awe as much as anything. And at the end of it, I had to take a break, sit back and say "Oh My God..." at what had been created.

My coach held my feet to the fire and said, "Are you really committing to this?"

The question was a biggie. These kinds of dreams are not to be taken lightly, especially when lives are at stake and it is literally planet-changing.

So I thought about it... I mean really thought about it. I knew that if I said "yes" I would be committing to something so big, so massive in fact, that it would take most of the rest of my days to make it happen, but it would be AMAZING, legendary even.

But if I said "no"? I honestly don't believe I could live with myself, because I know I have been given exactly what I need to pull it off, even though it will stretch me to my limits and I couldn't go to my grave without at least giving it my all.

I really have no excuses. Fear would be the only thing stopping me, and even though I may get fearful at times as we all do, the difference is that I never let fear stop me.

My question to you this week is not necessarily about your legacy (although that's a great thing to think about any day of the week) but about what you are saying "no" to that is impacting yourself, your family or anyone or anything else negatively right now?

What story are you telling yourself about this?

Because, trust me, it all is just a story. There are always two sides to every coin. You just have to flip it over if you don't like what you see. You have to be prepared to see the truth, even if that means a little hard work, upheaval or stress in the short-term. You know the results will be oh-so worth it.

The fact is, the minute you decide to create a new reality for yourself an energetic "order" is put in to the Universe. The key to receiving that order is to stay true to what you are asking for, and not to wriggle and resist it, or tell yourself you're not worthy or can't have it. These are lies, and most importantly, our words have way more power than we may ever know. You have to stay in alignment with your request, see yourself living it, and be ready and grateful to receive it. Stay committed.

My coaching challenge to you this week then, is to answer that question about what you are saying "no" to, and write down on paper exactly what you are committing to saying "yes" to.

As long as your intentions are honourable, ethical and true, the Universe will hear the resonance and purity of your request and wheels will start turning in your favour.

You simply have to trust that the same force that put you on this planet loves you and is looking out for you, and gave you your hopes, dreams and desires for a reason. You are not here simply to exist, and your choosing to eat and live raw reminds you of that every day doesn't it?

So... when you've got clear on what you're going to say "yes" to and have put in your request, as that "thing" or outcome starts heading in your direction, you need to stand tall, reach out with both (grateful) hands and be ready to receive the gift that you never let yourself have before.

Are you ready to give up the excuses, stories and why nots and start living the life you dream of?

If you are, then it really is as simple as getting out your own way. I'm sorry if that's too easy or simplistic sounding, but you really do not need another debilitating excuse to play with :-)
© 2010 Karen Knowler WOULD YOU LIKE TO USE THIS ARTICLE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.

When to Fire Your Therapist and Get an Israeli

2010-08-11T18:05:00.000+03:00

Before I begin, why talk about marriage on a health and nutrition blog?

Relationships are Primary Food. Primary Food are the things in life that actually feed us and keep us healthy. Other examples of Primary Food are Spirituality, Creativity, Career, Physical Exercise, Home Environment and Financial Security. If Primary Food is out of balance, we often seek to restore balance through Secondary Food (the food we put in our mouths). Hate your job? Drown your sorrows in chocolate. Lonely and unfulfilled? Bring Ben and Jerry home to fill the void. As a Holistic Nutritionist, I work with clients to make sure Primary Food is balanced and nourishing and then many over-eating problems just disappear on their own.

Now, on to the story, because today is my 15th wedding anniversary and I have a few things to say about that.

I met M on February 13, 1993 on a blind date. Our date was to be one of many blind dates I had endured that winter. Being a single Jewish woman in Manhattan is like being a Tetris block flying down the chute at high speed. Everyone, and by "everyone", I mean every other JEW, is frantically scrambling to find the spot where you fit into the stack.

When I opened the door to my apartment that night and saw the crinkly-eyed smile that seemed to shine light into the darkest of places, I had no idea that standing before me was the Prince in a long-line of Frogs. I mean, the guy was an Israeli for Pete's sake, and we all know the macho, swaggering, overly-confident Zohan-like Play-uh with a capital P, young Israeli studs are likely to be.

The Scrappy Cocoa

But back up a minute: An important part of this story is that I was deeply depressed that winter. I had battled depression my entire life and at that particular time, I was working with a therapist who had me going down the WRONG rabbit hole. The sadder I got, the harder she pressed, thinking we were about to have a breakthrough. What I was about to have was a break-DOWN actually. (Note to self: Don't push clients beyond their limits even if you don't believe they are at their limits!) So actually, by February, I was deep in the shit. Really deep.

Amidst this sadness, M and I began dating. At the beginning, truthfully, I wasn't really even paying that much attention, so preoccupied was I with my problems. One day, while walking together in Riverside Park, when he was perhaps growing weary of my grim demeanor, I tried to explain to him the depths of my suffering and pain. Quite shockingly, he just laughed and said the words that would change the course of my life forever:

"If it hurts you to think of those things, why don't you just think of something else?"

WHAT??? You can't just CHANGE your thoughts! Aren't your thoughts representations of the inner workings of your psyche? Mustn't they be fully expressed, examined and analyzed? Are you saying that I control my thoughts and that dark funnel I constantly follow them down and down and down, is not inevitable? Why, in years of therapy, has no one ever told me this?

Cue heavenly light and singing angels.

The next day I fired my therapist and took a keener interest in my Play-uh.

M and I were married on August 11, 1995 in NYC. The fifteen years since have been the years that grew me. M gives me the security, support, love, encouragement and kicks in the butt, to keep me on the path to positive growth and self-fulfillment. I believe I do the same for him, although he would tell me to stop thinking about it so much and just have fun!

Happy Anniversary Darling! I raise my Fizzy Bubbule to us!

Disclaimer: I do not mean to knock traditional psychotherapy. OK, maybe just a little. I hear it works for some. But like I say with everything, if you've been at it for years, and you are just as miserable as ever, maybe it's time to consider an alternative.

Oh, and I am not a Psychiatrist and Big D Depression is a real disorder and may need professional treatment. My husband may be better than Prozac but you'll have to find your own, because he's already taken.

pizza, pizza

2010-08-09T09:56:00.000+03:00

It's a double-header recipe day here at Triumph Wellness!

Just so you don't think that I make my kids eat lentils and rice all the time (although we DO eat an awful lot of lentils and rice!), I wanted you all to know this:

The Segal Family eats Pizza pretty near once a week.

Shocking! I know. Sometimes it's not quite that often, but it is one of the kids' favorite meals, and when you make your own, you can make it a perfectly healthy meal!

I make two pizzas, one for kids and one for adults. I start with a whole grain crust, recipe is below. The kids usually stick to the standard sauce, cheese and Parmesan, but because I am preparing it, I can control how much cheese goes on top. At the pizza parlor, you have to blot the grease, right? Yuck. I put exactly 2 ounces (2 slices) of cheese, drastically cutting the fat and cholesterol content.

Kids' pizza uncooked

Kids' pizza cooked

For the grown ups I put lots of veggies on top, whatever we have in the house. Our favorite is sauteed onions and peppers. Sometimes we put cheese on ours, sometimes not.

Grown Up pizza with tomato sauce, sauteed onions and spinach, fresh figs, goat feta and Parmesan

Finished and about to be devoured

Whole Grain Pizza Crust
makes enough for 2 pies

3 tsp dry yeast
1/2 cup warm water
1 tsp maple syrup or brown rice syrup

Mix together and set aside 5-10 minutes while you measure out:

4 1/2 cups flour, any combo of whole wheat, spelt, oat flour, barley flour etc etc
1 tsp sea salt
1 tsp garlic powder
1 tsp oregano
1 cup warm water
2 T olive oil

Add everything plus yeast mixture. Knead a few minutes to form a sticky soft dough. Coat a bowl with olive oil, place dough inside and turn it to coat all sides. Cover with a clean kitchen towel and set in a warm place to rise for one hour or until doubled in size. Pre-heat oven to 200C. Split dough into two, and gently stretch one portion into a big circle. Place on greased pizza tray or ungreased, pre-heated pizza stone. Top with sauce and toppings of choice. Bake 20 minutes. Dig in! Repeat with second ball of dough.

Follow with Vegan Brownies!!!
Lightly oil an 8x8 square baking pan and pre-heat the oven to 170C.

1 1/2 cups whole wheat flour
1/2 cup cocoa powder
1/4 tsp baking soda
1/4 tsp baking powder
dash salt
1/3 cup sugar
Mix dry ingredients and set aside.

1/2 cup non-dairy milk of choice
2 tsp vanilla extract
2 T maple syrup or rice syrup
5 T coconut oil, melted or sunflower oil
1/2 cup non-dairy chocolate chips
Mix the above and add to dry ingredients. Blend until smooth and spread into pan. Bake 20 minutes. Don't over-bake, you want these to be chewwwwwy, right? Yumsville

In 2 days, my Better Half and I will be celebrating 15 years of marriage.

A lot of pizza and brownies have passed our lips in 15 years. May there be many, many more.

Stay tuned....blog about LOVE to follow....

Inspiration in the Strangest of Places

2010-08-03T11:08:00.000+03:00

Last night I went with one of my sons to see The Last Airbender. I expected to be bored and almost brought a book with me. My kids have been watching that animated series for years now and I never really paid it much mind. I had also heard some pretty negative reviews...

Well, air bend me backwards if that wasn't an amazing movie! I kept wanting to take notes for Pete's sake! I am NOT kidding!! It was like an Eastern Philosophy seminar with M.Night Shyamalan as professor. And it made me realize several Things. Big Things. So as usual, I seem to be learning Life's big lessons through kid's movies. Let's just say, I take my Inspiration from whence it comes.

In the movie there are 4 worlds within our world, each dominated by one of the four elements: Earth, Water, Fire and Air. The Avatar is the one being who can control all 4 elements and thus bring harmony and balance to the world. The Avatar is always cycling through life and re-birth, but the current Avatar "upper limited" himself (that's psych talk, for he freaked out at his own greatness and I'm planning an entire post on that soon!) and ran away for 100 years, throwing the world into chaos. In the movie, he returns, but because he ran away at age 12, he had only learned how to control the air element and needs to learn the other three elements to become the master he was born to be.

So in this one little innocuous movie, we have the whole issue of accepting one's life purpose which as you know from past posts, is something that has been engaging me for quite some time now. Then we have the Upper Limiting Behaviors (ULB's) that cause us to self-sabotage. Again, more on that coming up soon. And then the whole 4 element thing...

As a Holistic practitioner, I am very familiar with Element Theory. Chinese medicine adds a 5th element to the above quartet, Wood. Ayurveda consolidates them into just 3, combining Earth and Water into the Kapha dosha, which just happens to be MY dosha. I'll do another post all about Ayurveda one day because it really is useful and wonderful. And in both systems, of course the bottom line is about balance, just like the Avatar. The ways in which the Avatar is taught to control the water element and to overcome his ULB's, well this is where I found my insight.

Other people cross deserts to reach enlightenment, I just go to the movies. Life is Sweet.

Anyway, back on Planet Earth...

Yesterday, I also made Vegan Granola Bars Ala Mama Pea. I changed her recipe a bit because I didn't have powdered stevia.

Totally YUM!

The recipe is here. And that's not laziness, I'm just tired of blogger crashing whenever I cut and paste!

And lastly, just wanted to share some photos from our weekend up North. We stayed in Moshav Betzet in the cutest little cabin! We were surrounded by fruit trees.

Oranges

Papaya

Avocado

Fruit of my loins

Fruity McFruit

When I asked the proprietor why the commercial lime season is so short here in Israel, she gave me a whole basket to take home with me!

And she said that limes are just not that well-known here which is why they only appear in markets for one month out of 12. And I buy them ALL.

And finally, for those of you who don't live here and think "Israeli Breakfast" means sand and pita, I give you....

The Israeli Breakfast:

I LOVE this country!!!

Cardio Vs Strength Training: Who Wins?

2010-08-02T14:13:00.001+03:00

As a cardio addict, I myself have been guilty of neglecting weight training. And it shows. Although my weight roughly stays the same, my shape has not. I'm flabbier than I was 8 years ago. And I work out. Imagine what would be if I wasn't exercising at all!

Something else interesting happened too: The number of calories it took to maintain my weight 8 years ago, versus the number of calories it takes to maintain my weight now, has dropped. Meaning, I have to eat less to stay this same weight. Ugh. Who wants that?

So last year, I began to take a closer look at the role our muscles play in our metabolism and how not building them, can lead to both of the above problems. And I started lifting weights. It's been start and stop, but the past month I have been much more consistent and am VERY pleased with the results. Plus I get to throw around phrases like "super set" and "chest press" and that makes me totally cool. Or a geek.

In last week's GOOP, Gwenyth Paltrow's excellent weekly newsletter, she had the following interview with Dr Oz Garcia. It explains this muscle business perfectly:

Q: “How might a 40 something jump start a sluggish metabolism?”

Dr. Oz Garcia, who I've been working with, gave us his answer:

A: Staying slim and fit is always a challenge but maintaining your girly figure after age forty can be an all out battle. Even maintaining an exact diet and fitness regimen will not beat the penalty of aging.

On average, women gain 25 pounds between the ages of 30 and 60 and it’s not from eating those extra Twinkies. During the course of the natural aging process, women shed lean muscle mass. These lean muscles are the force from which calories are burned even while sitting around and just blinking.

Technically speaking, a pound of lean tissue burns 35 to 50 K’s each day. A loss of just a half-pound of lean muscle could cause you to gain three pounds in just one year, 25 pounds in 10 years, 50 pounds in 20 years and a hefty 75 pounds in 30 years.

So in order for women to stay lean well into their 40’s, 50’s and 60’s they need to maintain those lean muscles. This means working out every day. Yes, every day. Exercise with increased resistance and lower reps will provide increased muscle density and bone strength.

Interval training, when you get your heart pumping at maximum capacity and then slow down for a period of recovery, is great for losing weight in your 20’s and 30’s. Once you’re a bit older, however, you want to regulate your cardio training into a steady bell-shaped progression. Start off slow, work to a crescendo and then work you way back down.

Dr. Oz Garcia is a New York city based nutritionist. He is an expert in anti-aging nutrition and the author of several books on the matter including, “Redesigning 50: The No-Plastic-Surgery Guide to 21st-Century Age Defiance”

So, have I convinced you yet, to pick up some dumbbells? Here are some great resources to help you design a weight program and get started on re-building your lean muscle mass:

The Body Fat Solution by Tom Veunto
http://www.tomvenuto.com/ (It's worth clicking that link just to get a gander at Tom's AMAZING physique!)

The New Rules of Lifting for Women - Alwyn Cosgrove and others
http://www.thenewrulesoflifting.com/

E-program, Turbulence Training by Craig Ballantyne who gets brownie points for recently going Vegan!
http://www.turbulencetraining.com/presentation.shtml There's a good video presentation when you click that link. This is mostly body weight exercises, so a good place to start if you're afraid of the weight room.

You can get a free 4-week trial of Turbulence Training through fellow blogger Swigg: http://skwigg.tripod.com/TurbulenceTraining4WeekBWW.pdf

Now, this wouldn't be a post by yours truly if I didn't take a minute to have an honest REAL heart-to-heart with ya'll, right?:

Experienced Exercisers: If you aren't getting the kind of results you want even though you workout regularly, YOU HAVE GOT TO CHANGE YOUR WORKOUTS! Sorry about the yelling, but you would not believe how often people complain to me "I already workout a ton and am STILL overweight!" They use this as excuse to give up or as proof that they really cannot be as lean as they'd like. Bollocks I say. Not getting the results you want mean it's time to change something, not throw in the towel completely. Open Your Minds, people!

Beginning Exercisers: Don't worry too much about everything I wrote in this post. You just need to begin building the exercise habit. Start with walking if that's all you can do. Start slowly but consistently. Try to workout every single day. This is the fastest and most effective way to build this habit. Don't do so much that you get injured. Keep it small, keep it slow, but do it daily.

OK, let's build some muscles!

Group Hug

2010-07-29T16:13:00.000+03:00

Last night we wrapped up the 7-Day Sugar Detox. I have to say that this was by far, my best group yet. Every single participant in this program was really just a wonderful person and enjoyable to listen to and be with. We all learned so much from one another - not just from my teaching - which is such a bonus and treat for me. One of the participants had an amazing Big Why already in place and it was so delightful for me to listen to the thoughts of someone so newly blammo'ed. I picked her brain in public. Truly a thing of beauty that!

Everyone managed to give sugar the Heave-Ho for the 7 days of the program and all realized that it really wasn't as hard as they had anticipated. All felt armed with a greater sense of control and with the inspiration to move forward with generally healthier habits for the future. I shared a ton of amazing sugar-free, healthy and delicious recipes, and we cooked and sampled several of them right during class.

Such as...

Super Swiss Chard Sesame Fig Calcium Supreme

Pumpkin Tofu Curry

Entirely Fruit-Sweetened Whole Grain Chocolate Muffins

which deserve another picture...

Yum.

Whipped Banana Coconut Oats

Everything was delicious if I do say so myself. People actually paid for this class, so it wouldn't be fair to post any recipes for free, but soon I will have recipe ebooks for purchase on the new website. WooHoo, that's gonna be great!

"May I serve you some curry?"

Exercise Schmexercise

2010-07-25T13:10:00.001+03:00

Sweaty post-run game face!

Believe it or not, I have always been a fairly active person. I started modern dance classes at the age of about 5 or 6 and have continued that my entire life. I ran track in elementary and middle school. I went to summer gymnastics camp and was on the gymnastics team through 9th grade when I switched to drill team in the marching band. Maybe I was the chubbiest kid on the team or whatever, but I still participated and had a great time doing so.

You know, people have many different reactions to the events of September 11th. One of my clients said that on 9/11 she figured that since we clearly have no control over our future, we may as well eat as much as we want. That's one way of looking at it, but I had the opposite reaction. I lived in NY on 9/11 and knew people who literally ran for their lives. They climbed down 80 flights of stairs, they carried injured people in their arms, they ran an all-out sprint as Hell came down on their heads. As I sat there listening to the survivors tell their stories, I felt my heart turn to ice. I was a 220lb diabetic. I would not have been able to run away. No one would have been able to carry me either.

When I decided it was time to lose weight several months after that event, I could barely walk to the mailbox and back. I began by walking in place during tv commercials. That was exhausting and embarrassing. But I stuck with it. After awhile I began to walk outside, then slowly added jogging, and 18 months later, here's me still smiling after 2 hours and 13.1 miles!

When I crossed the finish line, I happened to be all alone because I was miles behind most everyone else and my son shouted in wonder "Mommy, you WON!"

During my run this morning, I began formulating this post and decided to tell you WHY exercise rocks and why you should be doing it if you're not already. And yes, this list is in order of importance:

1. Endorphins
I'm an endorphin junkie. I admit it. Some of us are born like this. And if I hadn't gotten a D in Neuropsychology I would be able to tell you why. (And a mercy D at that due to the fortunate nepotistic fact that the professor had been a doctoral student of my Dad's and he just couldn't believe I was quite that stupid.)

I work out, I get high. Simple as that. True, I could eat a box of cookies and achieve the same effect, but exercise makes my butt look good and cookies don't. My sneakers are the hypodermic needles and the road is my juice.

If you're the type who has other addictions, ie to food, you are likely to be the type who will get an endorphin high from exercise. Want to know how I bring it on? I work really hard and get out of breath and then I slow my breathing way down. Two or three deep breaths and I'm singing The Carpenters at the top of my lungs and blubbering over the beauty of the world.

2. There are good looking guys at the gym
Yes, I am this shallow. I'm also happily married, but hey, I'm not dead. Super fit women are inspiring too, but unfortunately, they're a rarity. So see, it's not a perverted sex thing. I just am heavily inspired by the well-taken care of human body at it's peak of fitness and beauty. You are too, no use denying it.

3. I get to eat more
Simple math here. Expend alot of calories and you can eat them back and still be in caloric deficit. I could never fit cake into my life without gaining if I wasn't regularly working out. I like cake.

4. Me Time
Sixty glorious minutes without mommy this and honey that. MY favorite music blasting in my ears and no one complaining that South Pacific is totally lame. One hour to get lost in my daydreams of being 17 years old and having to choose between a beautiful vampire and a hot werewolf. Maybe I am confessing a little too much?

5. Problem Solving
Every idea I have EVER had in my life, has come to me during a run. I can sit in front of this computer for HOURS of mind-numbing writer's block or stuck on some stubborn problem but 10 minutes into a run I am having breakthrough after breakthrough. Getting married, going back to school, moving to Israel, having babies... blame it all on the Nikes.

6. The Regular Stuff
Strong heart, low blood pressure and cholesterol, good blood sugar, lubricated joints, flexible muscles, depression banished, body trim and toned, skin firm and smooth, confidence built, pride activated, and if I need to outrun anything, the knowledge that I CAN.

7. It's fun
If it's not fun, you're doing the wrong kind of exercise. You will be working out for the rest of your life so it'd better be a good time...

See, I told you there are cute guys at the gym!

OMG, if he sees this I'm dead.

You should see him in his spinning shorts!

Run, Walk, Swim, Bike, Spin, Dance, Tennis, Golf, Basketball, Soccer, Ski, Skate, Lift Weights, Stretch, Yoga, Jump-rope, Kettle Bells, Body Weight Exercise, Pilates... SO many choices. Don't let me catch you saying "But I don't LIKE exercise!" There's got to be something you at least don't hate.

A man's health can be judged by which he takes two at a time - pills or stairs. ~Joan Welsh

The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." ~Rita Rudner

If your dog is fat, you're not getting enough exercise. ~Author Unknown

My always ready, not fat, running partner.

Stay the Course!

2010-07-19T09:52:00.002+03:00

"Even if you're on the right track, you'll get run over if you just sit there." - Will Rogers

In past blog posts, we have discussed how to get motivated to begin, and how to set yourself up on the road to achieving your goals. That's all well and good, but there's a ~~tiny little~~ GIANT phenomenon that often happens next, which I call:

"I want results yesterday and when they don't come immediately I will throw in the towel because clearly this is not going to work fast enough."

Whooooaaaa! Listen folks, we spend the majority of our lives eating as we please, contemplating exercise that we never get around to doing, and getting fat and out of shape. This process usually takes YEARS. We don't gain 50 lbs overnight. The body holds onto it's natural good shape as long as it can under our years pf consistent abuse and neglect.

But one day we look up and say "Crap, how did I get like this?! I need to change. I need to change NOW!" So we plunge right into a diet and exercise plan, purge our homes of contraband food, and start making these calculations... you know the ones... "If I lose 2 lbs a week, then by Cousin Murray's Bar Mitzvah, I will have lost a jillion pounds and will fit into a size zero and wow everyone with my gorgeousness."

Sometimes that's a good thing and it works for a time. Problem is, after Cousin Murray becomes a man, our goal is reached and with nowhere else to go, we most often go back to how we were before.

I don't work this way. When people come to me with this sort of regime on their minds, I see if I can talk sense into them and if I can't, a parting of the ways is what happens next. There is NO quick fix, magic bullet, hang-on-with-white-knuckles-until-I get-there, flash in the pan funny business in my health coaching practice. How it goes when someone comes to me, is that we decide together on 3-4 achievable goals or habits to work on every two week period. Only when those are accomplished, do we move on to the next goals or habits.

This is the way to build the habits that will support life-long changes. Trying to do everything at once makes your brain explode. Trust me on that.

It took me two full years to lose 70 lbs. And another two years I think to really stabilize there. Is that a long time? What has happened with your weight in the last four years? How many attempts at Hurry, Hurry Dieting have you made and where has it gotten you weight-wise?

The other thing, is that it's not like you are only perfect or feeling better when you get all the way to your goal weight! You will feel skinny and awesome after losing only a couple of kilos. (Just like you feel fat and lousy after gaining a couple). The entire process is a joy! If it's drudgery, you are on the WRONG PATH! If it takes drudgery to get to your goal weight, it's going to take drudgery to stay at your goal weight. Consider yourself warned.

Losing weight permanently requires patience and consistency. It requires practicing your new habits every single day over and over again. You should start seeing results in a few weeks, but if you don't, the answer is not to quit in frustration, but to take a good honest look at your nutrition plan (and yes you need to have one and be following it!) and your physical and mental training programs (ditto on these!) and see if you need to make any changes. If something doesn't work, then you need to change it, not abandon it entirely!

One of my clients just passed the 20lbs gone mark! Do you think she feels as though it took too long? Or do you think she's just super excited to be 20lbs thinner??

And now in a brazen attempt at non-sequitor, would you like a new recipe?? If yes, please head on over to http://www.flavorsofisrael.com/2010/07/18/safer-and-healthier-grilling/ where I have written a new blog post on Safe BBQing and included a yummy Miso-Tahina BBQ sauce recipe and pictures!

As always, I would totally appreciate some positive comments over there. I'm a little worried that criticizing the Universally-Adored-Grill and blaspheming hot dogs, is going to get me in a bit of hot water. Any support, would be greatly appreciated!

Another Round of Sugar Detoxing!

2010-07-12T12:01:00.001+03:00

The 7-Day Sugar Detox: July 21- July 28, 2010

19:30 - 21:00

Kfar Saba, Israel (address to be provided on registration)

Cost 200 nis

"I took part in Emily's last 7-Day Sugar Detox and am happy to say it launched me into an entirely new, healthy lifestyle. I am now fifteen pounds lighter and no longer look to Sugar and Sweets to fill my emotional needs." -L

"Until the Sugar Detox I had no idea how much my sugar intake was affecting my moods and my looks and how sneaky little Sugar was robbing me of my goals!" -B

"Emily's food is the best!" -S

Whether you define yourself as a full-blown "Sugar Addict" or you've just got a pesky Sweet Tooth, please join Holistic Nutritionist and former Sugar Addict Supreme, Emily Segal, for 7 days that will permanently change your relationship with the white stuff.

We will meet as a group in Kfar Saba for 2 evening sessions, first, the evening before we begin and last, the day we finish up AND enjoy email support all the days in between. This way you have full support and accountability to stick with it.

Topics covered:
-Why do we crave sweets (and chocolate) in the first place?
-How sugar and artificial sweeteners are destroying our health and our future and why chocolate is good for you if you know how to eat it right!
-How we can enjoy sweet tastes without ruining our health. I will bring you right into my own Kosher kitchen and share my best and most delicious, healthy sugar- and artificial sweetener-free recipes. My clients LOVE this part!
-How to put an end to destructive Emotional Eating for once and for all.

Additionally, during the 7 days of the Sugar Detox I will be guiding, inspiring and supporting participants every day on our own private yahoo group. No matter how many times you've tried to kick sugar in the past, this time I will give you all the tools to succeed!

Here is a sample of the some of the amazing recipes I will share. All of the recipes are Sugar-Free and Artificial Sweetener-Free. They use NO honey, silan, stevia, barley malt, or maple syrup. All the sweetness comes from natural, whole fruits. Additionally, all recipes are wheat-free, Kosher and Vegan (no animal ingredients of any kind).

And yes, they still taste DELICIOUS!

Whipped Oats for Oatmeal Haters (Oats are great blood sugar stabilizers)
Decadent Choco-Oats
Granola and Museli
Baked Apple Oats
My Famous Raw Brownies
Almond Crunch Cookies
Peanut Butter Balls
Fudgey Date Nut Torte
Apple Pie
Chocolate Mousse
Banana Ice Cream with Raspberry Sauce
Pecan Fudge
Chocolate Tofu Fudge
Lemon Poppy seed Cookies
Strawberry Mylkshake
Halvah Smoothie
The Art of Making Great Fruit Smoothies and Green Smoothies
Aduki Bean Squash Stew (Aduki Beans are especially helpful in combating sugar cravings)
Cream of Roasted Red Pepper Soup
Sweet Sensation Root Vegetable Medley
Carrot Raisin Crunch
Salad Dressings to Live For

If you'd like to attend - and I hope you will - please send me an email to Emily@TriumphWellness.com or register through my website http://www.triumphwellness.com/.

I've Got Butterflies in My...

2010-07-01T15:39:00.002+03:00

I finally had my appointment last night with the Gastroenterologist and that was the official diagnosis:

"Butterflies in Tummy"

No, that's my SELF diagnosis. His was more medically accepted: An infection that damaged the stomach lining.

I am getting better. I asked him the question so many of you ask me: How could a person as health conscious as me, get so sick for so long? He replied that the speed at which I have recovered is actually quite remarkable. I guess it's all how you look at a thing.

But I want to run with the whole butterfly metaphor for a minute if you don't mind.

Back when I was in the midst of the 100-Day Vegan Challenge, I tried to express that something was happening to me on the Spiritual Plain, that I didn't quite understand or know how to explain. I felt, like I was, well, turning inside out.

And then I got sick.

And while sick, I had this deep need for turning my energy inward, getting quiet, circling my wagons, being still....

Sound like anything familiar?

We all know that when the caterpillar enters the cocoon, he rests there before undergoing his metamorphosis. But did you know that he actually turns to MUSH?? His entire body dissolves before it re-forms. Ick, right?

Well, that resonates pretty strongly with me right now - the icky mush thing. I'm still in it, but I do feel that I am slowly solidifying and that the person who cracks out of this thing will be very different than the person who went in 4 months ago.

Do you guys think that's totally weird? Well, too bad. It's my blog and I will babble on mystically as much as I want, because GUESS WHAT? I've got even more to say and it turns out that being fully who I am and not apologizing for it, is an enormous part of all this!

You see, one of the healing modalities I study is the Chakra system. Chakras are energy wheels that run along the center of the body. There are seven of them and if one gets unbalanced, energy gets stuck in that area and causes emotional, physical and spiritual problems.

The 3rd Chakra is the yellow one up there called Solar Plexus. It's located right over the stomach, right up there high center abdomen. You can find it by putting your three middle fingers right in the soft spot where the sternum ends.

For four months, as I have traveled from doctor to doctor, they have all asked me "Show me where it hurts"and I point exactly to the center of my 3rd Chakra. Do you want to know what the 3rd Chakra represents? OK, I will tell you anyway:

3rd chakra = The Seat of One's Personal Power 3rd chakra directly affects one's ability to project their will into manifestation. (Holy Yoga Batman! This is exactly what I have been struggling with!) This center is one that is constantly challenged in humanity . The majority of people are constantly having their power chakras challenged whether it be at work, in our relationships, or simply within ourselves. Power struggles are constant in our daily grind. An under active third chakra can lead to a true feeling of powerlessness. An over active 3rd center can be just as detrimental as an under active one and may result in the over powering of others, typically for selfish desire.

The root of this problem stems from not transferring the energy of the 3rd center up through the heart center. The power that stems from the third chakra, balanced in love will lead humanity to a grand state of peace and well being. The 3rd center is commonly associated with the “core” balancing activities that many aerobics focus on. The focus on this core, or power center, allows people to feel in control of their own destiny.

As it is located in the belly it is also tied into the digestive system. When the 3rd chakra opens, there can be tremendous emotional upheaval. Lots of painful unconscious material can erupt. Vomiting, diarrhea, stomach cramps, nausea and other digestive troubles can accompany this opening. The newly unfolding 3rd chakra can make one emotionally and psychically hypersensitive.

(Source)

So why blather on about all of this butterflies and yoginis and bright balls of yellow light? Because it illustrates perfectly what I do for a living. When a client comes to me they often have some sort of physical complaint: over-weight, poor digestion, fatigue, bloating/gas, high cholesterol... and what is happening to them physically is never just about the physical. We see Western doctors to heal our bodies and believe you me, when I am sick I want an MD to help me get better! But beyond the cure of symptoms they offer, is the root of the problem, which unless addressed, will just keep manifesting in a variety of ways.

I don't suppose it's always about chakras, but when I look this kind of thing up for people, they are usually pretty surprised at how well it matches up with what they know to be true inside.

So, me? I am happy now to just hang out here in my mushy cocoon, doing my sit-ups and core work, channeling the 3rd chakra energy up to the 4th - the heart - and when I'm done, something really cool is going to emerge. So, I hope you'll stay tuned!

NEW CLASS!!!

2010-06-23T14:41:00.001+03:00

Introducing Fresh Feasts Healthy Cooking Classes!
When I sent out that survey to my mailing list, I was really quite happily surprised to see that many people expressed interest in a healthy, diet-friendly cooking class. Now, I ask you, what would I be if I didn't deliver what the people want? Right?

So I have been a busy bee pouring over cookbooks, experimenting in the kitchen and subjecting family, friends, book group, potlucks, etc, to all sorts of delicious recipe experiments. And here's what I have come up with:

On Monday night July 5, 2010 at 7:30pm at my home in Kfar Saba, I will be teaching the first in what I hope will be monthly cooking classes, each with a different theme.

This month's theme is A Pan-Asian Fusion Feast. I chose Asian b/c the one recipe I KNEW I wanted to teach is this one:

Those are the amazing and super easy Veggie Spring Rolls with Spicy Peanut Sauce that if you have ever eaten with me before, you know are one of my signature dishes. Everybody loves these babies!

In addition to the Spring Rolls, there will be EIGHT other dishes taught: a heady, creamy soup, 3 main dishes: noodle dish, tofu dish and bean dish, 2 veggies sides, a fresh, delicious, waistline-friendly dessert and the piece de resistance, a surprising sparkly beverage that is great for digestion and metabolism.

Yum City.

So, my home is Kosher. All the recipes are:

Parve

Vegan (there is honey in one thing)

Healthy & Diet-Friendly

Cholesterol Free

Sugar Free

Artificial Anything Free

Low Gluten (with modifications for anyone who is Gluten-Free)

Delicious, obviously

Easy and Fast to make

Great for families, singles, entertaining, Shabbat meals, and just general Food Enjoyment

I am even going to go to the trouble of typing the nutrition and calorie breakdown for each recipe, so even if you are following a special diet, you can still eat this food!

Oh, and did I mention we will all get to eat the food after I demonstrate how to prepare it? It's going to be super fun and really informative and I really hope you will come and join us!

The 2 hour class + meal costs 150nis and you MUST reserve in advance!

Come! Bring friends! Email me to reserve your place: Emily@TriumphWellness.com

Food, recipes, random bits of news

2010-06-14T23:09:00.002+03:00

Today I have a bunch of random unrelated stuff to share:

1. I was asked to write a guest post on a gorgeous and inspiring new website called http://www.flavorsofisrael.com/. Even if you don't live here, the pictures are so beautiful, the writers are the tops, and the info is really just fascinating. My post is here: http://www.flavorsofisrael.com/2010/06/11/cant-stand-the-heat/ and I have a favor to ask of you. I would really like to be asked to write more for this website, so if you could go and read my post and leave a comment (obviously something positive), the site owners will think "Wow, this Emily-chick sure brings in a lot of traffic! Let's ask her to write more." and that would be awesome. Thanks in advance and thanks Oran for commenting before I even asked!

2. Here's the latest on my health: The diagnosis is Gastritis, which is an irritation of the stomach lining. Duh, I could have told you that and saved a ton of time and money, but I am glad to have ruled out all sorts of scary, serious problems.

It is unclear why I have it, but some of my tests have hinted towards either allergies or parasites. The next stop is the gastroenterologist at the end of the month. In the meantime, I am learning what causes me pain and am able to avoid it for the most part. You guys won't believe this, but ALL raw fruits and veggies put me crying in the fetal position for hours! What was totally the basis of my diet, now I can't touch, so I am learning to adapt. It's actually anything with very much fiber that causes problems, and since most vegan proteins, come with lots of fiber, I have added back dairy and eggs for the time-being.

3. Reflexology. So you see how I linked Oran's name to her website above? Oran is a great friend and a part of my amazing business and personal support team. She's also a terrific reflexologist. Two times I have been in meetings where Oran is there right at the time I am suffering from terrible stomach pain. Both times, she worked for several minutes on the stomach points in the palms of my hands and BOTH times the pain was greatly relieved! Friends, reflexology works. And you don't even have to take your shoes off. It's not just for stomach aches of course either. Go see Oran:
http://www.reflexandmore.com/index.html

4. COOKING! I have been cooking but forgetting to photograph. I did get some pictures of a few things, here with some recipes...

World Cup Sweet & Salty Nuts

OK, so let's be honest ladies. This is the reason we really watch the World Cup:

Mr. Bocanegra

But since we are forced to watch hour after hour of beautiful, sweaty men chase a ball back and forth, we may as well eat some munchy snacks, right?

World Cup Sweet & Salty Nuts

(This recipe is vegan, but not very healthy)

1 cup raw almonds

1 cup raw pecans

1 cup raw walnuts

1 cup raw pumpkin seeds (the green ones)

1/2 cup raw cashews

1/2 cup Brazil nuts (come on, you have to have Brazil nuts in a dish named for the World Cup!)

1 tsp curry powder

1/2 tsp cumin or schwarma seasoning

1/2 tsp salt

1/2 cup sugar

1 T soy sauce

1/4 cup olive oil

1/4 cup maple syrup

Preheat the oven to 160 C. Combine curry, cumin and salt and set aside. Mix all the nuts in a large pot. To the pot add the oil and the sugar. Cook over medium heat until the sugar is dissolved. Add the maple syrup and the soy sauce and cook a few minutes longer until it starts bubbling. Spread onto a large baking sheet and sprinkle with the spice-salt mixture. Bake 10 minutes and then stir. Bake another 10 minutes and stir. Bake a final 10 minutes, watching carefully that it doesn't burn. (Mine burned a bit as you see above). Let cool and break into pieces. Serve to hungry soccer fans and others who seem glued to the tv for whatever... ahem...personal reason.

Labane Balls with Za'atar in Olive Oil

Say what?

Labane is a tangy semi-firm yogurt cheese eaten here in the Mid East. Sometimes it's served creamy like yogurt and sometimes rolled into little balls like above and store covered with olive oil. Here it is served a top a salad:

Labane Balls

(This recipe is healthy, but not vegan)

3-4 cups yogurt, sheep or goat is preferred, but you can try it with cow

1 tsp sea salt

Mix the salt and the yogurt and spoon into a nut milk bag or a cheesecloth you can secure at the top. Hang it up over a bowl if you can and let it drain for 2 days. Then roll into into little balls and store covered with olive oil. You can also roll the balls into za'atar, which is a divine spice mixture made of hyssop, sumac and sesame seeds. There's a recipe and info on za'atar on Flavors of Israel: http://www.flavorsofisrael.com/2010/06/06/how-to-make-and-eat-zaatar/

I think you are supposed to let the yogurt drain in the bag for two days ON THE COUNTER, but it is so hot here right now and there are flies b/c we have no screens (don't ask, it's a complete mystery to me), so I did it in the fridge and it was fine. If you have a cool kitchen and no flies, go for it on the counter. I imagine it will be even tangier and have more probiotics that way.

Lastly...

Secret Recipe Raw Candy Bars!

Vegan? Check! Healthy? Check! Yummy beyond belief? Check!!!

No sugar, no flour, no animal products.

I am working on this recipe for a class I will be teaching, so I am here to tempt you with these pictures in hopes you will sign up! Mwahahaha! (evil laugh)

More deets on cooking class when I've got 'em!

Oh, Eminem!

2010-06-10T13:14:00.002+03:00

OK, I have to redeem my hipness after leaving you with 20-year old disco in that last post. I like all kinds of music really, and actually depend on music quite a bit for inspiration. In fact, one of the tips I give to clients is to listen to an inspirational, pumped up, positive, motivating song each day. And downloading new music onto Gumby, my ipod, is quite often my best reward for getting things done. (Some of you know why my ipod is named Gumby and that involves an amazing motivational story too, but sadly one I did not get the author's permission to re-print. I'd be happy to send it via email, just ask).

Anyway...

Today my new music download included a new song by Eminem. The song is called "Not Afraid" and it ties in so beautifully to that last post on fear that when I heard it during my run this morning, I started to cry. Or maybe I started to cry because it was so hot my sneakers had melted to the asphalt? I'm not sure which, but I am sure that I LOVE THIS SONG! If I was a rapper I would have written these exact same words.

WARNING: This song has more unbelievable profanity in it than I have ever heard in a song. If you don't like swear words, do NOT play the song!!!

The link is here to a record review, scroll down for the video because it's not up on youtube yet and I think I'm not allowed to post it.

My absolutely favorite lyrics are when he says he has to excise his demons and the MFers are doing jumping jacks. My demons do jumping jacks too! Eminem and me, same-same.

"Not Afraid" will be the my ANTHEM for Summer 2010. Last Summer's Anthem (which sort of lasted the entire year) was "Spotlight" by Mute Math because it was just so Edward and Bella and because of these lyrics:

"You know the one thing you're fighting to hold, is the one thing you've got to let go."

A-MEN!!!

And one more folks, Snow Patrol's "Just Say Yes"

This is the song I play before I give a speech, before meeting a new client for the very first time, and generally before doing something I feel fear / hope about.

"Just Say Yes
Just say there's nothing holding you back
It's not a test
Nor a trick of the mind, only Love"

What are your favorite songs and lyrics? What part does music play in your life?

Flat Out Fear

2010-06-03T19:34:00.002+03:00

"The only thing we have to fear is fear itself - nameless, unreasoning, unjustified, terror which paralyzes needed efforts to convert retreat into advance." -Franklin Delano Roosevelt, First Inaugural Address, March 4, 1933

So to quickly recap the last 2 posts, (here and here):

1. Step One
Understand on a deep and complete level that how you look and feel at this very moment is TOTALLY the result of your day-to-day thoughts, actions and habits. You are not over-weight because of your slow metabolism, or your thyroid, or your sugar addiction or your eating disorder, but rather because of how you behave in the FACE of those problems. Each of those very real problems, has a solution. There is help readily available to get you past those and any other weight-related issue. If you are still allowing those or any other issue to stop you, then you are not fully taking responsibility and do not completely see the connection between what you do and what you get as a result.

If you are saying "but, but, but..." stay here and keep working. There is nothing wrong with you and you are not "bad"! You are just here at this stage, that's all. If you try to jump into action from this stage you will probably end up doing the Yo-Yo Dance. Keep working here until you make the connection (ie, blammo).

(If you get it but need help finding the solutions, that's what I'm here for. Email me and make an appointment: Emily@TriumphWellness.com)

2. Step Two
Motivation. Why do you want to change and why do you not want to change? What is your big"Why"? Is your "Why" exciting enough to carry you past the obstacles or will you crumble the moment you hit resistance?

If you are one of the many who say "I know what I need to do and I know why I want to do it, but I just don't do it" then you need to spend some time working in step two. Changing long-held habits and beliefs takes strong, unwavering effort. If you don't want it badly enough, hang out here working on this until you do. When I have clients stuck at this place I try to get them emotionally aroused about the situation. I take them through a meditation that zooms them out through the years so they can feel what it will be like 5, 10, 20 years down the road of no change. It's a little ow-ey but it usually works.

Sometimes you just need a hand at this stage with implementation, consistency and accountability. Maybe you are stuck on meal planning, organization, finding the time to get it all done, finding healthy food you actually like to eat, or exercise you actually like to do. Or maybe your sugar/food addiction is really kicking your butt and you could use some extra-strength Fighter Power. Again, that's what I do. Email me or hire a coach or get a buddy, whatever.

So, how about this scenario: You totally understand the connection between behavior and result, you have a totally scintillating "why" and are all jazzed up and ready to change your life.... and then... you don't. What the heck could be wrong now?! Please meet...

3. Step Three
Face the FEAR. Friends, it is called a "Comfort Zone" for a reason. Stepping out of it is downright frickin fracken uncomfortable. Go re-read that FDR quote up there: fear is "...terror which paralyzes needed efforts to convert retreat into advance."

Are ya just plain scared out of your wits? Heck yes! I know I am most of the time.

This is starting to sound like an ad for 1-800-CALL-ME, but seriously, having someone to stand in that fear with you, to keep whispering in your ear "I know you can do it", well, it can make all the difference. I mean, how many of us would have gotten through child-birth, the single most scary thing in the world, without a helpful nurse, midwife, spouse, partner, mother, friend? No one expects us to go it alone where birthing babies is concerned, but we isolate ourselves when birthing our dreams. Why is that?

There are generally two kinds of fear at this stage: Fear of Failure and believe it or not, Fear of Success.

The first one is pretty obvious. If you are like most people, you have already failed at this a bunch of times and the thought of failing again doesn't exactly inspire action. Ask yourself "what's the worst thing that can I happen" and you will hear answers like "I will end up even fatter." or "I cannot bear the heart-break of losing this weight only to gain it back again."

Yup, it sure is safer to stay put. Nothing ventured, nothing lost. This is the point where I myself was trying the chunky necklaces and colorful neck scarves, remember?

Do you hear that little voice whispering "not me, not me, not me"? Listen closely and see if you can hear it? There's always my pal Tony Robbins to help with this one...

The fear of success is more subtle. I mean, what if you DO succeed at weight loss? What if you get to your goal weight? Can you handle it? People are going to look at you differently, people you don't even know are going to treat you differently (yes, they will!). If your weight has been your main problem for 30 years and then the problem is solved, are you going to be able to cope with that vacuum? If you have always seen yourself as fat and un-sexy, how are you going to feel when guys check you out, approach you, whistle at you?

A lot of women I meet have gained their weight following a sexual assault or experience, or a frightening illness, or a traumatic event. The fat has been their security blanket. They are about as willing to drop the blanket as a 2-year old is to drop that tattered scrap he clings to. One of my mentors used to say that taking off the fat suit is like standing in front of a giant fan with no skin on. Not for the faint of heart.

Well, the funny thing about Fear is that it's only scary until we face it. Face Fear down and it'll turn tail and run home crying to it's mama. The only way out of this one is THROUGH. Maybe it's time to pull on your big girls pants, take a deep breath and give your fears the what-for.

Now, close the door, turn the speakers up, click the link and send that Fear packing! (The sight of me dancing to Gloria Gaynor is about as scary as it gets).

So what was my Blammo anyway?

2010-05-31T15:15:00.001+03:00

I received a lot of questions about yesterday's blog post:

1. When did Blammo happen?
2. How did it happen?
3. What was it exactly that you did then that you hadn't been doing before?

I can tell you exactly when, where, and what my Blammo were because that day is etched quite clearly in my brain. Sit down little children and granny will tell you a story:

220lbs. Leftover Gestational Diabetes that has taken on a life of it's own long after the baby has left the body. Lots of binging on sugar. Lots of Emotional Eating. Although I knew I was really fat, I couldn't really understand what everyone else was making such a fuss over? Did I really look THAT different?

But what could I do? Every time I tried to diet I would end up binging even more and getting even fatter so I knew that was no solution. Exercise wasn't really an option because everything hurt. I had plantar fascitis in my feet, my knees and hips were always sore, I had the cardio capacity of a marshmallow.

The dialogue in my head went something like this:
"I am too tired to fight this anymore. Nothing works. Seeing as I have been some degree of over-weight almost my entire life, maybe this is just how my body is? Maybe I am fighting a useless battle? I will always be big, so maybe it is time to accept that and make the best of it."

I did not know it then, but I had just hit rock bottom. Rock bottom doesn't always feel bad. Actually I felt pretty good at that moment of surrender. Like when suicidal people finally set a date for their suicide and their loved ones later report how happy they seemed in the days that led up to their deaths.

It turns out that Surrender is the KEY here actually to what was about to happen. When you Surrender, your defenses go down. When your walls are down you can hear things that maybe you were unable to hear before.

I went off to the Library. As far as I am concerned, The Library contains all the answers anyone could ever seek. That day, I was looking for books on Fat Acceptance. If I was going to be fat, heck yeah, I would do it in style. I sat there pouring over pictures of smiling overweight models in chunky necklaces and brightly colored scarves and wondering if there was anyone in the world who really believed that "drawing the eye upwards" could disguise the fact that 200lbs lurked below the neck.

A growing sense of discomfort was stirring in my soul. This little tiny voice was whispering "not-me-not-me-not-me...."

I scooped the books up intending to check them out for a closer look at home. On the way to the circulation desk, something drew me aside to the Self-Help section. Tony Robbins was leering out from the cover of his latest book. I chuckled and thought "do people really read that stuff?" My hand is reaching for it, I am opening it, I flip randomly to a page and feel the hair stand up on the back of my neck. Find an empty carrel, drop the fat books in a heap, take out a sheet of paper and a pen and start working through an exercise called "who do I want to be" or some such.

For about an hour I wrote who I want to be. I wrote about how I wanted to look, what sort of things I wanted to do with my life, and what I thought was my place in the world. Then Tony asked "What is stopping you?" Well, I'm fat, I binge, I can't control my sugar intake, I am obsessed with eating and dieting.

Tony: Is it a good trade? Are the choices you are making BETTER than the reality you are trading them for?

Blammo, to me, felt like Tony Robbins whacking me upside the head with a plank of wood.

Tony snuck his cheesy, inspirational self into my brain precisely at that moment when my defenses were down. I could see clearly for the first time ever that the CHOICES and HABITS I engaged in on a daily basis were bringing me the opposite result of ALL the things in the world I ever wanted. Changing the behavior would change the outcome. I had heard this a million times before but this was the first time I really got it: Was I going to lay down and accept defeat and live the next 60 years being this stranger hiding behind chunky necklaces, or was I going to fight for the person who lives inside of me who is full of beauty and life and has awesome, fun, exciting things to do in this world? Not that fat people can't be beautiful or have great lives, I just knew that I, as a fat person, wouldn't.

Here's what happened next: The HOW didn't matter anymore because I had a WHY. Karen Knowler calls this "Your Big Why" and says that no goal can be reached without one. In all my past attempts I had focused all my energy on the "How": lists of good vs bad foods, how many calories would I need to take in and how many would I need to burn, should I mix carbs with protein, eat low-carb, eat low-fat, dairy-free or dairy-rich, raw, vegan, atkins, south beach.... that's all "How" stuff, it doesn't really matter and it can take you off course.

"Why" trumps "How". "Why" clears the deck, shows you the path, put blinders on the sides of your vision to eliminate distractions, and kicks boulders out of the way. "Why" is different for every person and will be different at different times of one's life. Again, to paraphrase Karen Knowler, your "Why" has to be big enough and juicy enough to give you goosebumps and make you want to RUN to it in an all-out sprint.

One more example: If you are operating on "How", when someone passes a plate of your favorite food you think "Arg! I wish I could have that! I am so deprived all the time, it's not fair, I deserve to have some fun too! waaaah!" All the pleasure is in that FOOD and all the pain is in saying No. That. Is. Hard.

When your super exciting "WHY" is in charge and that plate of favorites comes around, you say "No the F-k Way!" (sorry, but my "Why" swears like a sailor) "What I am working for is so much more delicious and wonderful than that food could ever taste that I am not even tempted. Be gone with you Dream Stealing Cupcake!" and you are so happy that you want to dance around like a Pussycat Doll singing "hahaha...hahaha"

So to wrap it up, I think our consciousness has all these layers. We just have to keep peeling the layers until we get to the one that makes the difference. And then, we have to keep peeling after that too because things are always changing. That's pretty much the process I take clients through. Sure we talk about brown rice and spinach, but I know that for most people that's the "How" stuff. It sure can help, but I more important is helping them eek out their delectable "Why."

You know, as I went through the process of writing the last two posts, I think I peeled away the layer with the stomachache. Maybe that'll be my next post...

The Spirit of Fortitude

2010-05-30T15:23:00.002+03:00

Yesterday I finished reading The Glass Castle by Jeannette Walls. It got me thinking. The story, basically, is about an extremely dysfunctional family: parents who are unfit to parent, and their kids who could have followed in their depressing legacy of alcoholism, poverty, and hopelessness, but instead rose up and built adult lives of achievement and financial security.

I adore stories of people over-coming the odds. I always root for the underdog. I am utterly captivated and fascinated by the process whereby one decides to push past the barriers and accomplish the seemingly impossible. I am totally obsessed with it, if you want to know the truth.

Lucky for me, it's also my job.

Day after day, I meet women who have been trying all of their lives to reduce their size and become the slim woman they dream of. Not just slim of course, but also at peace with food, no longer hungry, no longer obsessed, no longer a slave to counting each calorie eaten and burned. These women have been working on this ONE unaccomplished goal for 15, 20, 40 or even 50 years. They have met with so much other achievement in life - phenomenal careers, the raising of amazing children, over-coming heartbreak, disease, financial crumble - and yet this one goal of SLIM has never been reached. Or, even sadder, it has been reached briefly and then lost again. Those woman forever cling to the memories of that brief shining moment when they were who they always wanted to be.

By the time they come to me, most women have usually tried a million diets and workout plans, some sensible, some crazy, each one going to be THE THING that will finally bring them what they want.

And it's not like they didn't try! Holy cow, these are the strongest, bravest, most tenacious and stubborn women you will ever meet! They work their asses off in pursuit of this one single all-consuming goal. But it evades them time after time.

I often hear them say "I am so frustrated by this, I could just scream!" or "I just do not have the strength to give this one more try."

I get it. I know this pain too. I have been there too. I screamed and cried and pounded my fists and pleaded with The Creator to please let me have this one thing I wanted so badly from the time I was 16 years old and chubbier than the rest of the girls.

And one day, seemingly out of the blue, I turned it around for myself. One day "blammo" it all became clear and all I had to do was walk the walk. Everything else fell away and step by step I walked all the way to my goal and stayed there.

But why? What made me have "blammo" and why don't some other people have it? Why do some of my clients sit across from me and I watch quite literally as their entire expression changes and they take this big deep breath and say "I get it. I'm going to be OK now" and suddenly all the power they were using on the "battle" gets channeled into the success? Yet others sadly go on struggling and fighting and doing the one-step-forward-one-step-back dance?

I wish I knew. If I knew the answer to this question, I would bestow it on the world for all to share. I study the question constantly. I read book after book on the psychology of achievement and motivation, I pick the brains of my clients who have gotten it. I ask "What was it that finally got through to you?" and they all say "I don't know." which is what I say too.

For a long time, I was obsessed with survival literature. You know, stories of the folks who get lost in the wilderness or in a disaster and some live and some die. In the fascinating book Deep Survival: Who Lives, Who Dies and Why by Laurence Gonzales, the author puts forth that there is some internal survival mechanism that only about 10% of the population seem to possess. They do not see Death as an Option.

They do not see Death as an Option.

I did not see Fat as an Option.

I looked in the mirror and said "NO! This isn't me. This is not my life and I don't care how hard I have to work and how long it might take, I will never, ever, EVER give up, give in, or accept a different conclusion than the one I seek."

Blammo.

When the chips are down. When it feels as though the entire world is against you. When you have failed a billion trillion times. When you think you have no strength left. When you feel so humiliated you can't even look yourself in the eye. When you are lost at sea in a tiny life boat. Will you be the one to accept the fate that seems inevitable? Or will you be the one to scrape your own guts off the pavement, stand up and say "NO, I am not finished yet."

Enormous Veggies

2010-05-26T19:11:00.000+03:00

First let me just say that I still don't know anything about why I feel bad. Not to freak my American readers out, but when you live in a country with socialized medicine and you are not deathly ill, things can take awhile. I figure that by the time I get a diagnosis, I will be all better anyway. That's fine with me.

And really I am feeling better. I have heard from many people that there has been lots of stomach stuff "going around" and that it has been worse this year for whatever reason, so probably that's all it is. I find it funny (and a bit aggravating) when people say to me "You of all people to get a stomach problem?!" as if I am some paragon of food purity and perfection. I have never claimed to be that nor do I want the title! And I am just as capable of catching a bacteria, virus, parasite, whatever, as anyone else. Remember when many people got e coli from eating spinach?? I rest my case.

I was having a discussion awhile back with Christy about how they sell leeks here in Israel. Like many vegetables here, the leeks are GIANT. Here is my son holding both giant leek and giant celery:

and what it looked like in my shopping cart:

So basically, you pay for that entire thing and then the cashier generously offers to whack off the top 1/2 and throw it away for you. After you have already paid for it, mind you. Today I asked her to leave it on b/c I wanted it for this picture and she looked at my like I've got 3 heads. Right, I'm strange for wanting to keep the garbage I've already paid for.

Here is what the leeks ultimately became:

Pasta with Roast Veggies and lots of garlic, yummy!

And you know it's summer b/c cherries are here!! I loooooove cherries.

I had to choose between sending my eldest to college and buying these costly morsels, but you know, college is over-rated.

Lastly, I wanted to report on my fermentation experiment:

The sourdough didn't really work out. It made a fine dough and it tasted good, but it just wouldn't rise very much. I ended up making pizza dough out of it, which was perfect. But I threw the rest of the starter away and will give it another try from scratch.

The kimchee however, came out fine. I don't love how it tastes - it is VERY spicy for me - but I do love how it makes me feel when I eat it. It's a lot like how I feel after I drink kombucha, sort of calm and settled and my belly feels really good. This is how I made the kimchee:

Kimchee

1 head cabbage, cut into 2-inch pieces

2 carrots, roughly chopped

2 T ginger, minced

1 clove garlic, minced

1/2 tsp cayenne

1 green onion, chopped
5 cups water
2 T sea salt
2 tsp natural sweetener (optional - I didn't use any)

In a large non-metallic bowl, combine cabbage, water, 1 1/2 T salt, and carrots. Set aside for 12 hours. Remove the cabbage and carrots from the soaking liquid and put them into a jar. To the liquid, add the remaining salt, ginger, garlic, scallions and sweetener is using. Pour this over the veggies. Cover the jar with cheesecloth secured with a rubber band and let side 3-7 days. Eat a little bit as a digestive aid with your meals.

FeeFiFoFum, I smell the blood of a Vegetari-un

2010-05-20T11:45:00.000+03:00

Thanks so much everyone for all the get well messages! I don't have any answers yet, but as the lab results come in, I can certainly share what is good about them. Here are some of my blood values from now compared to one year ago, before the 100-day vegan challenge:

Glucose: 1-yr ago = 85     today = 84
(In 2001 I was bringing in blood sugar numbers way over 100 and brought it down with diet and weight loss, so yay me! And I just want to point out that I get these kind of blood sugar numbers even though I am eating a lower-protein, whole grain carb and fruit-heavy VEGAN diet. You don't have to go low-carb to control your blood sugar, folks!)

Total Cholesterol: 1-yr ago = 162     today = 156

HDL: 1=yr ago = 69   today = 61

LDL: 1-yr ago = 84 today 83

Triglycerides: 1-yr ago = 44     today = 50

So all that's pretty great, right? I'm probably not going to get diabetes or die of heart disease in the near future. Unfortunately, the panel gets less brag-tastic after that. I don't know what a lot of it means so I'll wait to get more info before I blab on.

But enough about me...

So before I get into the whole Fermentation discussion, I wanted to share a recent recipe. These are Banana-Orange-Corn Pancakes and Strawberry Sauce. The kids loved 'em!

Banana-Orange Corn Pancakes
1 cup stone-ground cornmeal
1/2 tsp baking powder
1 banana, mashed
3 eggs
juice of one orange
pinch of cinnamon
few sprinkles of any whole grain flour to make a thick batter

Mix together all the ingredients. Fry em up in a lightly oiled pan and serve with or without...

Strawberry Sauce
1 cup fresh or frozen strawberries
1/4 cup water
1 T ground flaxseeds or agar agar powder to thicken

Blend all in blender to desired thickness.

Next subject is Fermentation:
So, what's the deal with fermented stuff and why would I want to eat it? Fermented things are pickles, pickled vegetables, kimchee, kefir, sauerkraut, sourdough bread starter, rejuvelac, kombucha, yogurt, etc. These are all kinds of different items that we can make in our homes and as they ferment, they are enriched with helpful yeasts and bacterias from the air, such as the all-important Lactobacillus acidophilus. Sure you can buy these products from the store, but then they will be pasteurized and it's questionable how many of the good germs survive the process. All of those good bacteria help us with proper digestion and keep harmful diseases and other bacteria in control.

In fact, whatever my problem is health wise at the moment, is probably due to some of the bad guys who have run rampant and done some damage. Most digestive disorders, such as Crohn's, IBS, ulcer, Colitis, chronic diarrhea, bloating and gas, leaky gut syndrome, food allergies and intolerances, parasitic infection, Celiac, Candida, and even some cancers, often take hold in a poor digestive flora environment. If you were not breastfed, have taken a lot of antibiotics in your life, have eaten a poor diet with lots of sugar and processed foods, or have been on hormonal birth control for a long time, you too may have an imbalance in your gut bacteria.

I have long wanted to try making some of these items and getting sick has been the impetus to get on it. Here we have some sourdough starter bubbling along...

and here is some kimchee

I will let you know how they come out. I'm a little dubious about the sourdough. I can't decide if it smells horrible (which means it got invaded by bad bacteria) or if just smells sourdough-y? At any rate, if these turn out good and I don't kill myself eating them, I will definitely pass along the recipes and how-to.

If you are a successful fermenter yourself, PLEASE share your tips and advice with me and the readers!

(Disclaimer: Remember folks, I am not a doctor and whatever you read here is my opinion. Always, use your own common sense and the advice of a trusted medical practitioner!)

The truth about what's been going on

2010-05-16T13:04:00.002+03:00

Blogs are funny things. The main reason I started this blog is so that clients and potential clients could get to know me better on a more personal level than what comes through on my business website. I found out that I love writing it and get some really nice feedback from all kinds of people who have been inspired to make changes in their lives and health, in part by something they read here. So that's really cool.

But the "funny" part comes in with how much to share? I'm never really quite sure. There is this desire to share everything, but that's dumb because anyone in the world could read this. Right? But then not sharing anything at all feels dishonest too. Is it better to be more transparent even if it exposes that all is not rosy behind my curtain? I sure hope so, because that's what I've decided to do...

Why have I not been keeping up with my blogging like I was before? The truth is that I haven't been feeling well. It's awfully hard to write about "Glowing Health and Vitality" when you feel quite a bit less than glowing and vital. And since I've been living on applesauce and rice porridge for several weeks, there hasn't been much to photograph either.

I haven't actually been sick for years and it's kind of a blow for someone who prides themselves on exceptional self-care, to feel less than excellent. I kept trying to heal myself without a doctor, but finally gave in today and went for a series of tests. I was impressed with the scope of tests ordered and both hope and don't hope that something will turn up to answer my questions.

Frankly, I can't wait to feel like myself again! Nothing makes you appreciate feeling fantastic every day like NOT feeling fantastic every day.

There, I said it.

How long do you think it will be before my mom writes me an angry email that says "How come you didn't tell me you're sick?!"

In other random, unrelated news:

1. I just took over the moderation of a yahoo group I have long been a member of. If you live in Israel, or have some connection to Israel, and are into all things Holistic Health/Enviornment, please join us here: Israel_Wholistic_Forum@yahoogroups.com

2. Through a message posted to the above forum, I found out about this: http://1smallchangeblog.blogspot.com/ , a chance to pledge one small eco-change you'd like to make each month. I haven't yet decided what mine will be, there are so many:

- I would like to make a complete change over from chemical cleaners, detergents, soaps and shampoos to all natural, homemade ones. (This is hard as my husband does most of the cleaning and the man is ADDICTED to bleach!)

- I would also like to start fermenting my own foods: sauerkraut, sourdough, kombucha, pickles, kimchee...

-I would like to devote more time to yoga and meditation.

-I would like to plant herbs in my window box and not kill them.

-I would like to treat my dog's sad summer skin condition without resorting to steroids.

So, I'm not quite sure where to start but I'm working on it. Let me know if you join the challenge and what you will pledge to undertake for one month!

3. I think I already mentioned this, but my brother-in-law is designing me a new website that will have blog and website and all sorts of cool stuff all in one place. I am looking forward to greatly expanding my services to a broader international market when we get that up and running. Fun times ahead!

4. Even though I feel like the bottom of a shoe, I am going to try my dadgummitiest to cook some cool food and blog about it and maybe write some non-food related holistic wellness posts. Deal? Thanks for being patient with me in the meantime.

Plate Dynamics

2010-05-05T16:40:00.001+03:00

One of the methods I teach clients to ensure they are eating a healthy, weight-loss promoting diet, is what I call Plate Dynamics. It goes like this: Take your plate and divide it in half. Fill one half with non-starchy vegetables, cooked or raw. On the 2nd half, split it in half again. Fill 1/4 with protein and 1/4 with starchy carbohydrate. Do this whenever you eat. It's that simple and it looks like this:

That's Red Lentil Stew, Mashed Potatoes with loads of garlic and onions, and Steamed Swiss Chard with scallions and sesame seeds. (Somehow this entire meal was mushy?)

Here are today's other eats:

Smoothie Ingredients: Red Cabbage, Blueberries, Pear, Coconut Milk and Flax-Pumpkin Seed Blend

It blended up like this:

By the time I remembered to photograph my lunch, which was Vegan Caesar Salad from the 21-Day Detox Program, the bowl looked like this:

It was super yum. Come to the next 21-day Detox if you want the recipe!

And here is a creation by my youngest son. I didn't see him make or eat this, or photograph it, but here it was on the camera when I uploaded the other pics:

Isn't that cute?! I think I see a cucumber mouth, an avocado nose, radish eyes with mustard eyeballs, alfalfa sprout hair, and believe it or not, I think those are horseradish cheeks! My little one is a spicy freak - the spicier the better. He has certainly not inherited this trait from moi.

OK, so enough food talk. I NEED A NEW CHALLENGE PEOPLE!!!

(See this post to understand why I am so addicted to challenges.)

A bunch of my friends are doing a Dr Fuhrman Eat to Live Challenge, and I am tempted to join them. But Dr Fuhrman scares me ever since the Anti-Cancer Soup kitchen fiasco. Perhaps I could overcome those fears? Engine 2, another low-fat vegan plan, has online meal plans and that could be fun...

But I'd also love to do another 40-day yoga challenge...one that I actually finish this time...

I'm going to give this some thought and see what I can come up with.

If there is anything YOU would like to read about, please let me know!

Is Calories In vs Calories Out the Final Word?

2010-04-27T14:37:00.000+03:00

Anyone who has heard me speak, read much on this blog, or worked with me, surely understands that I don't often worry about calories. You have seen here recipes for delicious smoothies with coconut, luscious fruits, tahina; my raw brownies and peanut bars resplendant with dates and nuts; creamy banana oats and other carb-heavy dishes. I personally find that by staying away from processed foods, from sugar, from too much wheat and animal products, I can enjoy a bountiful diet without having to count or watch calories.

But what about what we have been taught: "Weight is controlled quite simply by calories in versus calories out." Isn't this an indisputible Law of Thermodymanics?

Total honesty here: I don't know.

I do know that when I was following a 100% Raw Vegan Diet, I ate whatever I wanted as long as it was raw, and I lost weight. I ate loads of fruit, veggies, avocados, as many nuts and seeds as I wanted, agave nectar, raw honey, raw cacao, coconut oil, loads of flaxseed crackers, and gourmet raw dishes and I continued to lose weight. Sometimes, just for fun, I input everything I ate into fitday.com to see where I stood calorie-wise. Not surprisingly, I quite often came in well-over the 1400 calories I had needed to stay below in order to lose the 70 lbs I had lost up to that point. It was pretty clear to me then, that NOT all calories were created equal. Calories from raw, unadulterated sources seemed to be used by the body more efficiently. (By the way, I lasted as a 100% Raw Vegan for 30 days. Twice. It's not easy).

Then there is the lecture I recently listened to by Marc David, author of The Slow Down Diet, Nourishing Wisdom, and Mind/Body Nutrition, founder of The Institute for the Psychology of Eating, and a graduate of and guest teacher at my alma mater, the Institute for Integrative Nutrition. In the lecture, David discounts the calories in-calories out theory completely. He points out that if that formula really worked, so many of us wouldn't still be struggling with our weight. David goes on to explain that a meal, eaten under stress, anger, or self-loating isn't going to be digested the same way as a meal eaten in happiness, joy and calm. He's got the scientific data to back up his claims. I personally think he's on to something.

And what about hormones and their role on weight? What about toxins in the environment. What about the thyroid, the master gland that controls our calorie burn rate, the metabolism?

In my own practice, I've had plenty of clients keep meticulous records of their intake and output everyday for days on end. Often where there is a calorie-defecit and we would expect them to lose weight, they don't. Other times, they lose weight when they are clearly eating a surplus of calories. I am pretty convinced that weight loss adds up to quite a bit more than just calories in vs calories out.

The method I try to teach my clients is to follow their hunger. Eat when hungry, don't eat when not hungry. This takes some practice for many of us, especially those who have not allowed themselves to feel actual hunger for years, but I have a great technique that makes this so simple and easy.

I also advise everyone to eat as natural whole food as possible and to avoid artificial flavors, chemicals, preservatives and other ick. Fruit is your friend people! It is not a high-calorie bomb!! Who came up with that anyway? I so often hear people tell me they are avoiding fruit because it is too many calories and too much sugar, as they chomp on their artificial chemical filled diet bar and their skim latte. Perhaps their snack is fewer calories, but what about nutrition? What about satisfaction? What about fiber?? Will that lower calorie, albeit lower nutrtient snack actually help them lose weight? Will they then be skinny but sick? This is not an experiment I am willing to take with my health. I am not eating food created in a Lab. I do not believe that those reduced calorie items will keep me slim and healthy. Pass me the peaches.

I also ask my clients to find a form of movement that they love and then get out there and do it regularly. It should be hard enough to make you sweat and breath, but fun enough to make you want to do it again.

BUT, and this is a very big but: More times than not, I will also ask my clients to submit food logs or to track their calories for a few weeks on http://www.sparkpeople.com/ or http://www.fitday.com/. Why? Because it is all too easy to think we are eating great and within reason, but in reality we are eating more than we need. How many people reading this have been frustated that they did everything "right" and still didn't lose weight? Yeah, me too. Then I logged it all and saw I was overeating enough of the time to undo the lower calorie days and halt any weight loss progress. Food logging and calorie counting can be THE KEY to figure out why your weight is not going in the direction you want it to be going.

So, I am divided on the issue. I think calories DO count. I also think there is more to weight loss than just calories.

What do you think? What has been your experience with calorie counting?

For those of you on SparkPeople, please friend me: EmilySegal. Sometimes I track my food there too for all to see.

Where the Heck Did I go?

2010-04-24T22:58:00.000+03:00

Yowsa! I did NOT mean to let 2 weeks go by without blogging. I was just so busy getting the 21-Day Group Detox underway. We are now in the midddle of Week One and my participants are beginning to get their Sparkle on! Yay! I will report more on that as I am able.

Aside from the Daily 9-5, we have been awfully busy having FUN lately. Here's a sample of what's been on tap:

We picnicked with friends in a beautiful forest...

where we allowed our children to play with fire, neat.

We made whole wheat popovers...

and ate them.

We met old NY friends in Tel Aviv.

We drank luscious smoothies with coconut and loquat, in season now.

We built things from Lego.

We watched the Air Show for Israel Independence Day.

Don't I looked thrilled?

I was actually.

And notice how I'm the only person who seems to think shade is important?

And how my 8-year old is almost as tall as his adorable, shrinking grandfather?

We ate Soba Noodles with Veggies and Tofu.

And my son has begun creating his own dishes and photographing them.

Friends, a Baby Food Blogger, has been born!

That's about it. I'll be back to regular blogging, bli neder (no promises!)

The Fastest Way to Get Unstuck

2010-04-13T16:21:00.007+03:00

The Triumph Wellness Fast-Track 21-Day Detox Class

3 classes to choose from beginning April 21, 22 and 23 in Kfar Saba and Tel Aviv

Are you ready to revitalize your health and achieve a whole new level of Triumph?

Why go on another diet, when this is the quickest, easiest and FUNEST way to get unstuck, unclogged and unfrumped?

Make lasting changes in your life and feel exquisitely fit and happy by adopting my super-simple, straightforward approach to healthy living through holistic nutrition.

There are SO many glowing testamonials from past participants in this program that is was hard to choose just a few:

"I never thought I would be able to make it through a single day without sugar and soda. Here I am 30 days later, several kilos lighter and feeling better than I could have imagined. I will never go back to the way I ate before. I could never have done it without Emily and the group!" - L.R.

"Emily, I cannot thank you enough. Since the detox I have lost 19lbs and feel fanatstic!!" -S.G.

"I lost 4kgs and have finally gotten on the right track to healthy living. I always knew what I was supposed to be eating before, but just was never able to DO IT before Emily showed me how." - T.W.

"Emily is lively and knowledgable. She provides valuable information week by week along with great recipes and yummy tastings! She makes a month-long detox seem very easy." -I.R.

"Emily's programme might seem daunting at first but once you begin and taste all the wonderful recipes and immediately start reaping the benefits, you really do not want the month to end. Anybody who cares about their body should do this programme!" - SK

"My whole family is eating better thanks to Emily's wonderful recipes and inspiration." - D.R.

Quite simply.... YAY!

Do you want to…

Restore your body to a healthy weight and fitness level?

Say goodbye to stress and hello to unswerving energy?

Turn your back forever on fad diet programs?

Live a life that allows for “me time” and lavish, restorative rest?

Never again be held back by the limitations of your health?

Me! Me! I do! Sign me UP!

If you recognize your own goals in the list above, then join the class people have been raving about all year!

You are cordially invited to participate in an extraordinary 4-week detox program where I’ll share my top, tried-and-true tips for permanently eliminating negative food forces that keep you from living your best life. I’ll personally guide you along a clear-cut path toward total health and wellness.

What You Must Know About “Detoxing” (and why it’s not what you think it is): Detoxification – at least as I teach it – is about removing the negative habits that keep you trapped in a life you do not want while adding positive steps that help you live a healthy life ful of vibrance and energy. The Triumph Wellness 21-Day Detox is a bridge that leads to rejuvenation and restoration and launches you fully into total wellness.

For ALL of the details, check here.

To speak to me in person or to register: Emily@TriumphWellness.com or 054-441-9858

(Here's the obligatory 3rd person intro-elevator-shpiel:)
Emily Segal is a Board-Certified Holistic Nutritionist, a graduate of The Institute for Integrative Nutrition in NYC, and a member of the American Association of Drugless Practioners. To learn more about Emily visit www.TriumphWellness.com

Oh, and by the way, I'm Emily and this is my Blog. Have a look around and get to know me a bit. I'm nice. A little crazy, but in a totally good way.

DETOX FAQ's

2010-04-08T09:42:00.006+03:00

How do you know if the Triumph Wellness 21-Day Detox is for you? Here are some frequently asked questions:

Q: When does it meet?

A: There are 3 groups this time around. All meet for 4 sessions.
Group One meets Wednesdays in Kfar Saba from 12:00 - 13:30   Dates: 21.4, 28.4, 5.5 and 12.5

Group Two meets Thursdays in Kfar Saba from 20:00 - 21:30   Dates: 22.4, 29.4, 6.5 and 13.5

Group Three meets in Tel Aviv, days and times TBD so let me know what works for you Tel Avivians!

Q: What is the cost?

A: 500 nis which includes all four 90-minute meetings, a binder full of handouts, recipes and notes, round the clock access to ME on our own private yahoo group, food demos and tastings at each session.

Q: Is this a Fad Diet?

A: Not at all! The 21-Day Detox will show you how certain foods are affecting the way you look and feel. Once you make this connection, you will begin to think about feeding yourself in a different way forever.

Q: But what happens when the Detox is over? Don't we just go back to eating how we were before?

A: By our last meeting, 99% of participants have said "I feel so amazing. These are changes I will be making for life!" Yes, many go back to eating wheat, dairy, sugar, coffee, but most are permanently changed in the addictive nature they once used these foods and now ALSO include a huge variety of healthier options. I have a few clients who continued on eating the "detox way" and have been maintaining large and effortless weight losses of up to 10kgs!

Q: I am an Emotional Eater / have had food issues all my life / am seriously over-weight / addicted to dieting/ etc. Can this 21-Day Detox help me?

A: Yes, the 21-Day Detox is a great starting place. I am a skilled and experienced Holistic Nutritionist and Counselor with many years of experience dealing with those issues, including my own personal experience with obesity, sugar addition and binge-eating disorder. But these are not issues that will dissapear in a 21-Day group program. I do not have time in a group to delve too deeply into any single person's food issues. HOWEVER, additional, affordable, private counseling is available and encouraged for those who wish to go into greater depth once the detox is over. Many Detox clients have gone on to become private clients and have reached the point of peace with food and with their bodies through our work together.

Q: What exactly do we give up during the Detox?

A: Week one we go off sugar, artificial sweeteners, coffee and sodas. Week two we add the elimination of wheat (bread, pasta, couscous). Week three we add the elimination of dairy products. Throughout the detox you will be encouraged to eat less red meat and drink less alcohol.

Q: There is NO WAY I can go off of coffee! I wouldn't even want to. Can I still do the detox?

A: Yes! My philosophy is always one of "do as much as you can". If going off of coffee is not in the cards for you, come anyway and do what you can do. That said, I WILL encourage you to decrease your intake, I will show you how to do so painlessly and help you understand why it might be important to do so. I can't even tell you how many coffee addicts have come in saying "I can't and I won't" and find themselves coffee free and feeling great by the end of week 3!

Q: I'm a real sugar / bread addict. I don't think I could do this.

A:  Everyone comes in saying that and everyone succeeds despite their fears. Sugar addiction is my specialty. I have brought about the recovery of many sugar addicts, myself included. I will show you how to make so many delicious sugarless desserts that you will do just fine. And again, you can go at whatever pace you choose without judgement or negativity.

Q: What CAN we eat???

A: Luscious fruits with no limit, delicious fruit smoothies, all my sugar-free desserts such as the much-loved brownie balls, all your normal foods such as chicken, fish, rice, potatoes, corn, quinoa, rice cakes, sweet potatoes, polenta, beans, legumes, tofu, barley, oats, and a wide varray of vegetables, soups, salads, etc etc etc. You will NOT go hungry!!!
Q: What's wrong with wheat?

A: Many, many people have varying degrees of sensitivity to wheat. If you are suffering from gas, bloating, fatigue or stubborn weight gain, wheat is quite often the culprit.

Q: Why eliminate dairy?

A: Dairy is not the health food it has been touted as! I will tell you all the truth about dairy, but bottom line is many people are not digesting it well and feel SO much better when it is gone!

Q: How can we get enough calcium without dairy?

A: Come to the detox and I will show you! There is in fact LESS osteoporosis in countries where dairy products are NOT consumed! I will also show you how to make and enjoy delicious non-dairy milks, creams and dips.

Q: Will we have to use any powders or supplements or buy strange, expensive foods?

A: No. You probably will want to make a trip to the health food store for things like miso, tahina, natural peanut butter, dates, nuts and flaxseeds, but nothing any wierder than that and I will explain exactly how to buy and use everything you are unfamiliar with. No supplements or fake food or meal replacements or anything - yuck, yuck, yuck! Real, whole, natural food - that's my program.

Q: I have diabetes, hypertension, high cholesterol, IBS, or another illness. Is this program safe for me?

A: Yes it is. Feel free to ask your doctor is he/she approves of a plan that takes you off of sugar, artificial sweeteners, coffee, alcohol, wheat, and dairy. What do you think he/she will say? He/she will probably want to join you!

Q: Can my teenage child join in? He/she is a terrible eater!

A: The program is only open to adults age 18 or older. But you will learn many delicious recipes and become empowered to share health info with your family. Many husbands end up joining their wives on detox "unofficially" and I receive so much positive feedback from parents who have changed the way their entire family eats for the better!

Q: I did your 30-Day Detox program last year. Is this going to be different?

A: I have re-written the program based on client feedback from last year, so there will be a lot of new stuff. Some of the content and recipes will be the same, but the majority will be new.

Q: Is the food you prepare in class Kosher?

A: My kitchen in Kfar Saba is Kosher and Shomer Shabbat. The kitchen in Tel Aviv is not Kosher, but all the food will be Kosher, Parve and Vegan.

Q: Is this program available only to people in Israel? I live in another country.

A: It is only available as a group program here in Israel, but I do counsel people from all over the world via skype. I would be happy to privately walk any skype client through the exact same 21-Day Detox Program. Email me for details Emily@TriumphWellness.com

Q: I have additional questions you didn't answer here. Where can I ask them?

A: Please email me at Emily@TriumphWellness.com or call 054-441-9858, or leave a comment below.

BOOK REVIEW: Food For the Soul

2010-04-06T17:51:00.005+03:00

Disclaimer: I was sent the following book as a gift from the publisher, Gefen Publishing House, in order that I could write an honest review. Other than the free book, I do not profit in any way by the following review.

Food for the Soul: Traditional Jewish Wisdom for Healthy Eating by Chana Rubin, RD
copyright Gefen Publishing House, Jerusalem, 2008

Chana Rubin is a registered dietician from the US now living and teaching in Beer Sheva, Israel. Her website is: http://www.healthyjewisheating.com/ Although I don't think she mentions this specifically, it is pretty clear to me at least, that she is also an observant Jew and is writing for a predominantly religiously Jewish audience.

I was pretty skeptical upon receiving this book. I have heard most dieticians spouting off bad advice about eating "lite" bread and artificial, fake diet foods. But Food for the Soul turns out to be a wonderful book, spot on with the latest nutrition data and advice, with totally sane suggestions for a balanced lifestyle of health and happiness AND a fabulous recipe section.

Chapter 1, called "Diet and Health: The Jewish Connection" gives inspiring textual sources for Judaism's view of healthy diet and lifestyle. You wouldn't know there was such a thing in our texts based on the dietary habits of most modern Jews, but from the Bible through Maimonides and the Mishnah, we Jews are commanded to mind the body as our temple. For instance:

"Since maintaining a healthy and sound body is among the ways of G-d - for one cannot understand or have any knowledge of the Creator if one is ill - therefore, you must avoid that which harms the body and accustom yourself to that which is healthful and helps the body become stronger." (Rambam, Hilchot De'ot 4:1) page 7 of Food for the Soul

"There are two reasons to avoid eating harmful foods: First, to prevent the food from causing physical harm. Second, to humble the yetzer hara (evil inclination) and break his cravings...because certainly a person must be careful not to eat foods which he knows are bad for him." (Ra'avad, Ba'alei Ha'nefesh) page 10 of Food for the Soul

The next chapter, "Jewish Women: Setting the Tone with Food" is chock full with wonderful advice for women charged with feeding and caring for the family. Ms. Rubin encourages her women readers to behave in a spiritual fashion with food and make time to nourish and care for themselves as well. Bravo! This is a beautiful section in my opinion.

The following chapters get into specific nutrition and exercise information. I particularly like the chart on healthy substitutes for trans-fat laden dairy substitutes. There is even a section supporting Vegetarianism from a Jewish perspective, although the main tone of the book is to use chicken, fish, eggs and dairy moderately while decreasing red meat and increasing plants, grains and legumes. I can fly with that.

Then there are the recipes. There are 108 recipes in the book. Only 6 of them are for chicken, 12 of them are fish, 48 of are vegetarian (some with vegan option), and a whopping 42 of them are vegan! (some do have honey, but that can be subbed). NONE of the recipes contain beef or lamb or any other mammal, yay! Here are the recipes I tried in no special order and how they rate:

Chana's Granola

5 stars for health - no sugar, low fat, lots of nuts and seeds

4 stars for taste - needs to be a tad sweeter - maybe add pureed orange next time

Peanut Butter Cookies

2 stars for health - there are TWO cups of sugar in these cookies! But I gave points for whole wheat flour and oil instead of butter or margarine

4 stars for taste

Red Pepper Walnut Spread

5 stars for health

3 stars for taste (just not to our liking)

Eggplant Spread

5 stars for health

5 stars for taste

Soy Glazed Salmon

5 stars for health

Family says 5 stars for taste

Sephardic-Style Red Lentil Soup

5 stars for health

5 stars for taste

Easy too!

Easy Shabbat Brownies

4 stars for health

4 stars for taste

(The whipped cream was added b/c they were a bit flat and bland. Good excuse, right?)

Spinach Mushroom Mina (pie for passover)

4 stars for health - it's still matzah after all

4 stars for taste

Matzah Lasagna

4 stars for health

5 stars for taste - the kids gave it a big thumbs up too!

the spinach mina and the matzah lasagna on my pretty pesach plate!

My overall impression of this book is very high and I think it makes a wonderful addition to any Jewish kitchen. I actually think non-Jewish readers would also appreciate the spiritual aspects of eating as presented, the sound nutrition advice, and the delicious, healthy recipes.

One other thing: For better or for worse, the recipes tend to be very simple and none require any fancy or specialty ingredients. It is particularly nice for those of us in Israel to have a cookbook where we can find all the needed ingredients easily in our more limited marketplace. On the other hand, there are recipes for "Simple Steamed Broccoli" and "Peas and Mushrooms" that truly not many of us really need a recipe for anymore. For that reason, I think this book would be a particularly good book for a newly married couple, or a young adult off on his/her own for the very first time or someone new to cooking.

That said, I very much look forward to trying many more of these recipes. Keep your eyes on my blog to see more from Food for the Soul.

Travels with Matzah

2010-04-02T15:53:00.001+03:00

So for like one glorious, shining moment, my house was spotlessly clean. Now it's all crappy again. I think it was Phyllis Diller who said that "Cleaning your house when you have children is like shoveling the walk while it's still snowing."

Anyhoo, if you want to see all the family pics from the last few days of our vacay, head on over to Facebook. I'll be posting them there soonly. (Friend me up here).

If however, you are here to see what we ate while traipsing around the country, scroll yourselves on down...

Here's vacation day lunch break Numero Uno at Qumran, the archaeological site where they found the Dead Sea Scrolls. It's right across from the Dead Sea.

Cheese n' Salad Sandwiches in Matzoh

The kind tree that kept me from going Edward Cullen to Tomato Red all in one day.

Chocolate Spread on Matzoh (yes, I know this is pure trans-fat, but Pesach is the one time of the year that we eat it and it's YUM!)

Later on, after we had driven down to the Dead Sea, floated for a bit, slathered up in mud and all that, we cooked dinner on the beach. Now, if you live in Israel, you will realize how funny the following pictures are. If not, I will explain. Here in Israel, everyone carries these little bbq thingies in their cars and whenever the mood strikes, right there on the side of the road, at a campsite or picnic grounds, voila, instant bbq. On Holidays such as this one, where everyone is out enjoying the outdoors, the air is so thick with the smoke of charring meat, you can probably see it from outer space.

But did you ever stop to think, "Well what do vegetarians do when they eat outside?"

Pasta my friends, we made pasta (kosher for passover pasta of course)!

On to DAY TWO:

Floating down the Jordan River

Cutting up the grilled pepper (yes, this time there WAS a bbq indeed!)

But I made sure there was a fine spread anyway...

Fennel salad, tahina with lots of parsley, guacamole, mashed grilled eggplant, veggies, salad...

Finally, any vacation that ends with children in the following position, has been a success as far as I'm concerned!

Back with more after Shabbat!

How to Have a Painless Passover Part 1

2010-03-28T18:35:00.002+03:00

OK, so here we go: First , I started this day with a run. I did another easy 8K, which amazes me as I was struggling to finish 5K for like 3 years. But last week, I was re-reading some stuff by Vegan Ironman Triathlete Brendan Brazier and I decided to incorporate some of his suggestions. I'll write more about that later, but bascially it invloves a pre-workout shake conrtaining:

1/2 banana

1/4 cup coconut milk (or 1 T coconut oil)

2 Dates

1/2 tsp Kelp

1 tsp Green Tea Leaves
Water

And then a recovery shake containing:

1/2 banana

1 orange

1 T flax-pumpkin seed mix

1/3 cup tofu

1 T bee pollen

1/4 cup raspberries

dash Kelp
Water

Those aren't Brendan's actual recipes, just my adaptation of them based on local ingredient availability. Clearly I am running MUCH better and it might have something to do with this new nutritional lay-out. I'll explain more about the specific ingredients and why in a later post.

OK, on to PESACH!

I realize that I am posting this information too late to actually help anyone THIS year. Sorry! But here it will be for next year I guess.

Step One: Do NOT wake the dog! Clearly she is exhausted and needs to rest:

In my next life...

she's so annoyed with me for bugging her

Step Two: Enlist Help

That's the vac attachment, not a weapon despite how he's holding it. Charming.

Step Three: Take Super Duper Divine Care of Yourself (see above)

I just want to say that in the past, I would have let the stress of hosting a holiday meal, totally throw me off my fitness and nutrition plan. I would have put my own needs way down on the bottom of the list and if I got to everything on the list, I'd tend to myself. Of course I never got down that far through the list.

When I began my weight loss journey 8 years ago, that was the FIRST thing to change and I believe it made all the difference. Now minding my own Temple (exercise, proper nutrition, stress reduction and rest) comes WAY before any other task. Because if I'm not in tip-top shape, I won't be any good to anyone, now will I?

Step Four: Get as much done ahead of time as possible.

I'm sure my sister is reading that and cracking up. Let's just say I had to live and learn this one as well and Big C bailed me out of a seriously under-prepared Thanksgiving dinner a few years back. Two weeks ago I made my seder menu. One week ago I started the shopping and cleaning. Today, one day before, I have almost the entire meal prepared and it's only 4:30pm! Yay!

Step Five: Start with the desserts.

We all know that we do great in the first part of the day and lose willpower as the day progresses. So, make the desserts in the morning when you are strong and have no desire to taste anything!

Amy W's Matzoh Toffee
3-4 whole matzos
1 cup butter or margarine (I use Coconut Oil for Parve Meals to avoid the trans-fats in margarine!)
1 cup dark brown sugar
12 oz chocolate chips
1 cup finely chopped pecans (optional. I do some with and some without)

Preheat oven to 160C. Grease 2-3 disposable foil pans. Lay matzo in pans, breaking where necessary to completely fill pan. In a large saucepan, melt butter with sugar over med heat. Bring to a boil and boil, stirring constantly for 5 mins. Watch carefully that it doesn’t boil over. Pour this over the matzos evenly and place in oven. Bake 8-10 mins. Turn off the oven. Sprinkle chips all over matzos and return to the oven for 8 more mins. Remove from oven and spread chocolate in an even layer over matzos. Sprinkle with nuts. Place in fridge to cool. When completely cool, break into bark-shaped pieces. Store in fridge in ziploc bags. Put them WAAAY in the back, out of your sight. Trust me on that.

Passover Almond Cake with Strawberry Sauce

1 2/3 cups (8.5 oz) whole unblanched almonds (I used 2 cups dried almond pulp leftover from almond milk making)
¼ cup matzo cake meal or matzo meal
1 cup sugar
4 eggs, separated
1 tsp grated lemon rind
1 tsp almond extract
Dash salt

Preheat oven to 170C. Grease a 9” pan. Grind almonds, matzo meal and ¼ cup sugar in FP until fine. Set aside. Whip egg whites with a pinch of salt to soft peaks. Gradually beat in ¼ cup sugar and beat until stiff and shiny. Set aside. Beat egg yolks with ½ cup sugar until light and fluffy. Beat in lemon rind and extract. In 3 batches alternately fold whites and almond mixture into yolk mixture. Pour into pan and bake for 35 mins. Cool on rack. Serve slices topped with strawberry sauce.

Sauce:
2 cups fresh or frozen strawberries, thawed
3 dates, soaked
Few drops of lemon juice

Puree berries and dates in FP until very smooth. Add lemon. Refrigerate until ready to use.

Light N' Fluffy Potato Vegetable Kugel
1/2 cup olive oil
6 large potatoes, peeled and quatered (soak in cold water until ready to use so they won't turn brown)
2 onions
2 carrots
2 zucchini
3 handfuls fresh parsley
1 tsp salt
1 tsp pepper
1/2 cup matzo meal
5 eggs, beaten lightly

Preheat oven to 200C. Put oil in rectangular pan and set aside. Chop onions and carrots in food processor until ground. Put in a large bowl and set aside. Process potatoes, zucchini and parsley in FP until ground and green flecks throughout. Mix into onion mixture. Squeeze out as much water as you can. Add dry ingredients and mix. Add eggs and mix. Place pan with oil in oven until it begins to sizzle. Carefully take it out of the oven and pour the oil into the veg mixture. Mix completely. This makes the kugel fluffy! Pour everything back into the oiled pan and bake for 1 hour uncovered.

Moroccan Mushroom Salad

1 T olive oil

1 onion, chopped

1/2 kg mushrooms, quartered

1 tsp fresh thyme leaves

1/2 tsp paprika

1 tsp cumin

salt and pepper to taste

chopped parsley

Heat oil in skillet and saute onions 7 minutes. Add mushrooms and remaining ingredients (except parsley). Saute, stirring often, until mushrooms are soft, coated with spices and liquid in pan has evaporated. Serve topped with fresh parsley.

And for the non-vegetarian guests, I made:

Chicken Soup with Matzoh Balls

Roast Chicken with Root Veggies

Broiled Salmon (marinated in lemon, garlic, ginger and a bit of brown sugar)

Tomorrow I boil the hard-boiled eggs, make the charoset, set the table, make the green salad, and hopefully RELAX!

until then...

xo,

Passover is Coming!

2010-03-28T08:19:00.002+03:00

Hi Everybody! How's it going? I'm doing great. I finished my cleanse up before Shabbat and feel absolutely fabulous and very, very energetic. I had ants in my pants yesterday and my husband and I ended up walking all the way to and then through Moshav Gan Haim! For those of you who aren't from around here, basically we were walking for over 2 hours and I could have gone more. The day before, I easily ran 8K, my longest distance in 3 years! Guess I really freed up some serious energy by eating so much enzyme-rich, easily-digested smoothies, fresh juices and soups!

I am going to need all this energy heading into the next couple of days, as indeed, we are in the home-stretch before Passover, which begins on Monday night. I'm hosting the seder here for 14 of my assorted inlaws. The meal will not be vegan, or even vegetarian. I'm serving fish, chicken soup and roast chicken and rumor has it my husband is preparing a lamb leg, but I don't cook mammals so he'll be on his own with that. Of course there will be vegetable-based dishes and I will post them plus recipes.

And just for the record, I don't eat the non-vegetarian items, although I will be including eggs and dairy in my diet again for the week of Passover.

Husband and I stayed up late last night to finish our cleaning (as did most of the Jewish world, I suspect) and we are now Chametz-Free and the cooking can commence. But first, FITNESS calls!

I'll be back later I hope with some food pics and recipes...

Cleansus Interuptus

2010-03-23T22:39:00.000+02:00

I actually got a lot of emails and calls from people who aren't quite comfortable with what I'm writing about cleansing. The questions ranged from whether perhaps I'm developing an eating disorder to why would I start a cleanse right after finishing the 100 day vegan challenge?

Let me try to explain in a nutshell: We eat roughly 3 meals a day 365 days a year. Right? That's a lot of eating. It's also a lot of time spent on shopping, cooking, thinking about shopping and cooking, eating and digesting. Yes, our bodies are meant to do all that eating and digesting. Yes, we eat three times a day in order to fuel our bodies. Yes, yes, yes, you are correct.

But what's the big deal about taking a little break from it all? Almost all spiritual traditions use abstention from food in the way of fasting as a way to purify body and soul. When you fast (or juice fast or smoothie fast or raw fruit and veg fast or whatever) you step off the hamster wheel of foodfoodfoodfood. You discover how much time you actually have to DO things and how much energy you have when you aren't digesting all the time. And if you really want to understand who you are, and what your relationship to food is, there is not a better way to learn that I know of.

We Spring Clean our homes. We take our cars in for service and change the oil. Twice a year, at the change of the seasons Winter-to-Spring and then Summer-to-Fall, it's wonderful to do a little maintenance, spring clean and oil change on our own bodies and minds.

Oh, and the vegan challenge was just to see how it would be to go from vegetarian to vegan. It had nothing to do with cleansing or detoxing. I still drank my coffee with oat milk and munched on my vegan cupcakes!

Anyhoo...

This was lunch today

Feel better now? That's rice and beans and salad and avocado. It was yum.

Tonight we went out for dinner for my son's birthday and I ate this:

I love me some big bowl of hummus!

Tomorrow I'll probably go back to mostly juices and smoothies for a bit, but by Passover I'll be clean, shiny, fresh, energized and ready to eat some Matzoh Balls!!

Liver to me

2010-03-22T20:23:00.001+02:00

First of all, it's got to be said: I am not a doctor or a medical professional. Whatever you read in this post and on this blog is my OPINION, which in no way substitutes for the advice of a qualified medical practitioner. 'kay?

When we think of our livers, we think of alcohol, right? Like the above picture. We have some vague idea maybe that our liver detoxes alcohol from our blood. But most of us have really no idea how many tasks our livers handle and how really important it is to our overall health and well-being.

So I'll tell you...

The liver is the body’s largest internal organ. It weighs about 3 lbs (1.36kgs), is reddish-brown in color and is located on the right side of the body under your ribcage. The liver is the body's master laboratory, carrying out more than 100 known functions from the digestion of fats, to control of thyroid hormone levels, to the conversion of glucose to glycogen, to production of cholesterol and urea and certain amino acids and many, many more. It also filters harmful substances from the blood, such as alcohol and toxins, and regulates blood sugar levels. We literally cannot live without it.

In Traditional Chinese Medicine, Spring is the season to nourish the Liver and Gallbladder. (The gallbladder sits right below the liver and stores and secretes bile for digestion, especially the breakdown of fats.)

A lifestyle of over-eating and over-drinking, can lead to an enlarged, over-worked liver that is less able to detoxify the blood, leaving poisons in your system. And an abused gallbladder can get clogged up with gallstones.

So throughtout my Spring cleanse, I have been focusing on nourishing and supporting my liver and gallbladder by:
-Drinking warm lemon water each morning
-Eating lots of apples and drinking fresh pressed apple juice to help soften gallstones for removal.
-Eating and juicing lots of chlorophyll-rich greens
-Drinking lots of sage and dandelion tea
-And performing a mini liver-flush in the mornings. This involves drinking warm water with lemon juice, olive oil and garlic followed by fennel seed tea and then breakfast. (email if you want the exact recipe)

I am toying with the idea of doing a real honest-to-goodness liver flush which involves actually drinking things like epsom salts and olive oil, ack. Not sure about that yet.

This is a whole liter of Beet Juice Cocktail. The recipe was in Karen Knowler's last newsletter:

1 beet

4 carrots

3 oranges

6 apples

1 bunch parsley

4 strawberries

I drank about 2 glasses of it today and will have the rest tomorrow. It's yummy!

Also pink but totally different - a Banana-Cherry-Red Cabbage Smoothie

It's better than it sounds.

Must confess I am NOT happy with this new blenders ability to get my smoothies smooth.

Still sad.

Liver cleansing post-poned...

2010-03-21T19:58:00.000+02:00

I know I promised to talk all about liver cleansing today and you rushed over here with bated breath, but sadly I'm bushed and need to get horizontal asap. I'll talk all about the liver and why it might need cleansing tomorrow. No promises this time.

Here are some of today's eat (drinks):

Banana-Sour Cherry Blast - Yum!

Here is my special detox soup in the making:

The actual recipe is top secret as I share it in my Detox programs, but you can get a glimpse of what is in it.

Here's a hint (that's Tumeric)

Two kinds of seaweed!

Strain most of the solids, add miso and sip all day long!

And...I'm out!