Dead Bug Variation with Swiss Ball

Good core exercises put you in a position where you have to work to maintain your neutral spine, this exercise does just that. Neutral spine is the natural position of the spine when all 3 curves of the spine-cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment. This is the strongest position for the spine when we…


Tags: Fitness

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Pan Fried White Beans with Lemony Kale

Sometimes I think you all must think I am the laziest cook on the planet because every recipe I post contains the words easy, and fast. I will be staying with the easy and fast theme with this recipe as well. : ) This is the perfect thing to make if you want a fast nutritious lunch at home or just want to throw something nourishing together after work.…


Tags: Main Course, Recipes

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Easy Southwestern Salad

  Healthy, easy to put together, and delicious. This salad is a great take to work lunch and will also pack well on a hike.  High in complex carbohydrates, protein, and antioxidants, this salad will provide you the right fuel to get you through your day.  Ingredients 3 cups frozen corn, thawed 1 15 ounce can low sodium pinto beans drained and…


Tags: Recipes, Salads

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The Vibe Roller

Using a roller, or a ball, before a workout to “roll out your muscles,” is a technique called “self myofascial release,” or SMR.  I am a big fan of this technique for the following reasons; * Reorganizes connective tissue* Increases blood flow* Increases lymphatic activity* Soft tissue elongation* Breaking adhesions* Decreases muscular tension* Diminish…


Tags: Fitness

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Tahini Oatmeal Cookies

These cookies are delicious and nutrient dense. Tahini is made from sesame seeds and is quite nutrient dense. Just one tablespoon of tahini has 89 calories, 3 grams of protein and 1.4 grams of dietary fiber. In one small serving, men get 4 percent of their recommended daily intake of fiber and 5 percent of daily protein, while women gain 6 percent of…


Tags: Dessert, Recipes

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Nearly 50% of Americans Have Heart Disease

 February is heart health awareness month. Heart disease is still the number one killer of Americans.   According to a recent study from the American Heart Association published in the journal Circulation, nearly 50% of adult Americans have heart disease.  Part of this is because of more stringent guidelines for high blood pressure. Hypertension is…


Tags: Fitness

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Island Back Bean Bowl

Ok, I am really into "bowls" lately. I love them because you can get really creative and they come together quickly. I think about building them like this..... Start with a grain, such as rice, farro, quinoa, millet, barley or a non grain but something starchy like a potato. Add a vegetable protein like beans, tofu, seitan, or tempeh. Add at least…


Tags: Main Course, Recipes

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Getting Back to Meditation

  I have been an on and off meditator for the past five years. I can be consistent for up to a year and then I can get derailed. When this happens, and I want to get consistent again, I consult my meditation teacher Candice Oksenhorn. I spent this past Saturday afternoon with her in her dining room reviewing various essential oils that could help support…


Tags: Inspiration

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Farro and Veggie Power Bowl with Peanut Sauce

This is a fast, healthy and delicious after work dinner favorite.  This dish comes together in no time, especially if you have premade the farro the night before, or over the weekend. The peanut sauce is so good and you will have plenty left over.  My favorite way to use the left over peanut sauce is to pour it over steamed chinese cabbage or bok choy…


Tags: Main Course, Recipes

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My Favorite Books of 2018

These are my favorite books of 2018 because they educated, expanded and inspired me. Just Mercy by Bryan Stevenson. This is the most impactful book for me in 2018. It it is not pictured here because I leant it to a friend.  The true measure of our character is how we treat the poor, the disfavored, the accused, the incarcerated, and the condemned.…


Tags: Inspiration

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