The delicious combo of the sweet blueberries, creamy goat cheese and the roasted beet is a lively twist on the usual dinner salad. Add walnuts or chicken for more protein or keep it light by skipping the dressing!
Slice or cut your beets into quarters, brush with olive oil, salt and pepper on each side, and bake in oven at 380 degrees Fahrenheit for 20 minutes if in slices, or 40 minutes if in large quarters. My recommendation is to cut in 1/4 inch slices, roast for 20 minutes at 380 degrees and you’ll end up with crispy edges with a taste almost like a potato chip. Prepare red onion, avocado, blueberries and toss with spinach. Once the beets are ready toss them in the salad, salt and pepper to taste and dress with desired dressing. My homemade caesar dressing can be found here. Easy and delicious! beet salad beet salad
It’s the holidays, what’s the first thing you think of? Some people might say the beautiful lights, the decorations, their families but a lot of us think about the food. Think of all the delicious cookies, cakes, turkey or chicken with stuffing, not to mention the pies. Added to all that food that can stimulate our mind due to high levels of sugar, salt and fat, we are receiving a lot of love during that time from family. We are happy and relaxed because we’re not working and taking time off to be joyous. You’ve now created a series of happy memories connected to food and love. eat healthier, eat healthier
Ok, a lot of us want to eat healthier. However it can be a mind game if you prefer high fat, salt, processed or sugary foods. These are high-glycemic and can signal our body to store fat. There are many different angles to look at when trying to change how you eat. Some of it is due to chemical addictions and some of due to habits. The links take you to my other articles on these topics.
I briefly wanted to touch on the subject of memories that we attach to food and how to best change that for the better.
Okay, I think we’ve established that we’ve associated love, holidays, happiness, and a break from work to food. How do we attach a happy memory to food that does not include foods that cause us to gain weight? I suggest you start by creating happy memories around healthy foods.
During the holidays you are receiving attention, love, breaks from work, and someone is serving you food (one of the 5 love languages, acts of service). How do you create new memories around healthy foods where you feel as excited, loved and relaxed?
5 Tips to Happy Memories around Healthy Foods
1. Eat out at a restaurant by beautiful nature or has a great atmosphere. Actively choose a healthy option. Create the mindset that you are creating a happy memory for yourself. Invite friends, family, or of they are unavailable or do one of my favorite things and sit at the bar and talk to people there. Go somewhere you know will be happy, it can be a lakefront restaurant, one with a hip atmosphere or somewhere romantic.
2. Cook something healthy then make it beautiful on your plate. Have the mindset you are creating a happy memory. Ask God or archangels to fill your love tank. Watch your favorite movie, put on your favorite music or invite friends over.
3. One of my favorites was to draw a bubble bath and create small appetizers on cute plates. Eat them while laying in essential oils, bubbles and listening to soothing music. You’ll feel cared for (receiving love from yourself). Another option is to create an essential oil lotion, lather your entire body, lay in your most comfortable clothes or robe on the couch and eat small bites.
4. Go to an adventure park or zoo and get the fruit spears or salad. Watch your favorite animal or show while eating healthy. Visualize or feel happy while eating and watching.
5. Actively prepare healthy but interesting meals for parties with friends and family. Choose the healthy options knowing intellectually that this will help create happy memories around that food. Inform your friends and family why we are doing this, they may join you as it does make sense even to those not into metaphysics.
Remember, healthy food doesn’t have to be boring. Steak salads, nut mixes, many Greek and Moroccan plates sans the bread can be very satisfying.
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Temptation, Temptation, Temptation, Temptation Something was revealed to me today. Ever since my energy healing training, the seemingly random cravings to buy or consume seemed to increase. There would be a carrot or a reward at the end of doing what I wanted, such as an angel or God sign (repeating numbers, feathers, coins, signs). However, sometimes this would lead me into problems such as gaining weight, or going over budget. As I wandered the store today I pondered why I would still feel a craving to buy after meditating, when “they” know I have a budget. As I say to myself I have a budget, I usually have this thought inside me that says “that’s not the metaphysical way of thinking”, “that is scarcity or that is limited thinking”. The universe is abundant. However through experience I know that to continue to ignore a budget or your diet leads to putting yourself in a place where you have to do something more extreme other than maintenance to get back to your goal.
I received the wisdom while walking around that there are so many things in the world that you could buy. Zoom out and think about the entire world, all the bazaars and marketplaces in Moracco, Israel, India, China and so forth. You will not be able to buy from them all and store it, so there may always be a wanting or craving at some point, no matter how rich you become. Knowledge of this, the concept of “knowing” that there are so many things out there you could buy, that could bring joy in the short moment, but you could not possibly buy them all for lack of space, budgetary reasons, or in order to keep a slim body, this concept will help you understand that you can’t possibly please all of these forces that want you to buy, whatever their motivations may be.
There are a lot of people that ask for financial abundance and money, or people have jobs connected with these retail items, so there’s a energetic pool out there tugging you to buy, creating these cravings. These forces aren’t always necessarily evil it’s just there’s a lot of energetic pulls and you can’t satisfy them all. Even Bill Gates can’t buy everything and store it, he has a limit too.
Understanding that people are asking for abundance and you can’t possibly satisfy them all, will hopefully give you a release by separating you from the emotion and give you peace.
My recommendation? Don’t look at it as an evil craving and attach good or bad to it, look at it from the knowing that there’s a lot of beings and energetic forces out there. Know that you can’t satisfy them all so don’t feel guilt or loss. Keeping a budget, or keeping a caloric diary, will help create the boundaries and limits that help you succeed in your goals. They help you to know when to stop listening to that craving to buy or consume the next thing. Those forces pulling you to go outside of those limits aren’t necessarily evil, they just exist. Buddha talked about the wanting, so did Jesus, and both recommended balance.
Set your boundaries, write them down, when the wanting comes tell them you are at your limit. After this, if its supposed to be, then watch the magic happen to being it to you if necessary. If nothing happens, you didn’t need it, it was for a different reason such as someone needing to keep their job or someone asking for abundance.
When your budget or calories are up, have a list handy of free or zero calorie activities that make you happy such as walk in the park, listening to music, watch tv, watch a movie you already own, play a game or one of my favorites, take a nap.
Many times clients will ask me how they can change their habits so they could eat healthier. I was able to change my eating habits over the years from fast food & sugar to eating mostly whole vegetables and protein during the day. To get to this point it took a lot of research, trial and error, and reading books from those that succeeded before me. healthier food choices, healthier food choices, healthier food choices
We use habits to avoid timely and stressful decision making as well as to conserve willpower. Habits involve 3 things; a cue, the habit itself and reinforcement. An example of a cue would be when I used to get to the office in the morning I’d go to the kitchen to make a cup of coffee. I found that milk products can make me tired, coffee adds acid to the stomach which makes me feel hungrier and caffeine can make me anxious so I wanted to change the habit of having caffeinated coffee in the morning. In order to change a habit, change one part of the cycle of cue, habit and reinforcement. To change all 3 might be too much of a shock to the system and you may resist the change because the mind may perceive it to be too much change at once. In this case, the cue was I got to work and wanted to get my cup of coffee. While I kept the cue and reinforcement, I changed the habit from getting coffee to getting mint tea, which was caffeine free and milk free. The other change to habit I could do is getting decaf with soy milk. Then the reinforcement was the enjoyment of my cup of hot beverage. You can use this strategy to slowly change your unwanted habits to more desired ones. Make sure that what you do exchange your habit to is acceptable to you, such as I like mint tea but not everyone does. Make sure that your reinforcement is still acceptable to you otherwise the change may not last long.
If you want to eat when you get home every night, change one thing about that process, such as peanuts instead of chips. If you eat cookies at midnight, change it to popcorn instead of cookies. Whatever the change is make sure that it is acceptable to you so that the change is not too drastic and try to do them one at a time instead of changing all your unwanted habits at once. Sometimes you may transition from one food to another. For instance, I wanted to change from having so many burgers and fries to more salad. To change right to salad with no “bridge” from burgers would be difficult, so what I did was I would put everything but the bun on salad, preferably spinach as spinach is a diuretic (lose water weight) and an appetite suppressant. Then over time you will get used to the idea that burger salads, cheesesteak salad or even pizza salads (remove the topping and put on spinach) can be as satisfying for lunch or dinner. Then you can transition from there to salads with less cheese or more healthy protein (chicken, fish, vegan alternatives) once you are comfortable with the new routine.
It may take some time to change every habit you want to change but it is possible. The key is to be kind to yourself, understand the psychology such as change one thing at a time to avoid resistance, know what is an acceptable alternative for you and give it the time you need. You may have been reinforcing some of these habits for decades, like eating once you came home from school turned into eating when you came home from work. You may need more than a day or two to change a habit that has been reinforced over the years.
Some fast notes:
Eat spinach, apples or applesauce with no added sugar, pineapple and green beans as they are diuretics (lose water weight) and are appetite suppressants. They have more fiber to slow the digestive process. They make you feel more full.
Increasing hot water or tea intake during the day will help you to feel satiated and get more water in your body.
If you just downed a whole bag of chips and want more, really what you are is thirsty. Take two pints of water “like a pill”, in other words drink them quickly rather than sip. This will help you to feel full and restore your “sanity”. Same thing after alcohol.
Salt, fat and sugar can create a reaction where your brain and stomach stop telling you that you are full (where did that bag of chips go?). If you ever detox fully from these items you will know what I mean, your satiety can be restored and you feel full eating less whole food. Over time try to reduce these and be aware that chips and sweets have an affect on your brain that cause you to crave them more and remove your satiety. Same goes for artificial sugars. It helps to be aware so you can make better choices in the future.
Best of luck!
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“The Power of Habit” by Charles Duhigg
“Willpower” by Roy Baumeister, John Tierney
“The end of overeating. Taking control of the insatiable American appetite.” by Kessler, M.D. David
When I first started running back in 1995 I didn’t really know that there were a few things to watch out for so you didn’t hurt yourself. I hurt my knee when I was 16 and never really knew why until I picked it up again in recent years. For those trying to lose weight or become more fit, here are the few things I’ve learned over the years:
Stretch: Stretch before and after you run. Sit on the ground, tuck one leg under so your foot touches your other thigh and touch your toes on the leg that is outstretched (or try your best). Do this for the other side. Second, make a butterfly shape with your legs by touching your feet together and stretch your hands past your feet. Third, lift your leg behind you holding on to your ankle. Forth, stretch both legs out and touch your ankles or feet. Do each of these for at least 15 seconds.
Find the right shoe for you. Look at the bottom of your current shoes. Where is the wear, on the inside or outside of the shoe? I found out I was supinated, which is when you wear out the outside of your tennis shoes and I ended up having pain on the outside of my legs around the ankles and shins after I exercised. Once you figure out if you are pronated, neutral or supinated, get the right shoe for you so you’ll have less pain. This has helped me significantly whether I’m walking, using the elliptical or running.
Posture: Swing your arms front and back, not cross them in front of you. Keep your arms bent at a comfortable, loose L shape. Also, have loose shoulders so you don’t have shoulder pain. Keep your head up and level, not strained, looking out to the horizon so your don’t have neck pain. Great free video to illustrate this whole process: https://www.youtube.com/watch?v=wRkeBVMQSgg
Balance your weight: This might be difficult for those of you that dominate on one side of the body. I found my right side would hurt after running (hips, knee, shoulder and back). My right side would do much of the pulling and get most of the impact and this was happening automatically. My left side would feel perfectly fine and light as a cloud. Actively think about balancing the two sides, emphasizing the non-dominant side. Actively think that your non-dominant side has to pull its own weight.
Practice makes perfect, you might have to pay attention to your posture and balancing for a while before it becomes automatic. When you stretch and balance everything out you’ll experience less pain and actually have more endurance because your dominant side isn’t doing all the work anymore. My knee, back, shoulders, neck and hips don’t hurt anymore after running, so it is possible to correct for these common issues. Happy running!
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I’ve done some research over the years on addictions, in my case food, and in my family’s case alcohol. Much of what I have read is science and psychology based, which has value by itself. While the biological process certainly does play a role in how we feel and what we do, as does the mind, I wanted to know the spiritual side because I do know that is a piece of the puzzle as well.
During a reading I received that addictions and cravings for what you are addicted to sometimes arise when you are trying to shut something or someone up, like a feeling or a voice. What you are trying to shut up may be anxiety, voices in your mind you don’t want to hear such as your ego or someone else’s, mixed in with your angels, guides or God. You may be trying to numb a feeling such as grief or a heart break you haven’t quite healed from yet. Go here on my blog on how to heal grief. If the divine is trying to warn you of something, this may cause some anxiety, from the higher vibration as well as other factors, and that is usually an indication to stop what you are doing and do a self check. It was explained to me the higher the vibration, the more anxiety you may feel, particularly if you are not in the light. More to come of this in my book to be published hopefully in 2019.
The recommendation is to stop. Stop. Do nothing. Let the anxiety ground. Then just chill. Do Nothing for a while. 5-15 minutes of do nothing time. Don’t look at your phone, sit or lay down and do nothing. If you are sensitive enough you will feel the energy go down from your head all the way down to you feet. After the 15 minutes, thank your angels, guides and God for being there to bring them forth, imagine a while light around you and ask for guidance or whatever the problem seems to be. The problem may be you’re working too hard or doing too much. You may be using the addiction to get away from worries or work. Its time to do nothing and receive guidance.
The other metaphysical reason for an addiction seems to be a combo of other people asking for more money and abundance as well as your actions in the past. As others ask for more money, you may “answer the call” as I put it to buy what they are selling. What you’ve enjoyed buying in the past is typically what you get pulled in buying again, essentially your actions and law of attraction. So if you’ve felt happy buying chocolate cake, tortilla chips, going out to eat, alcohol etc. that may be what you are pulled into buying again. This is with the combination with the physical and mental highs you receive from these actions.
Other non-metaphysical reasons for addictions usually involve serotonin, opioids and dopamine’s affect on your brain. An excellent book that describes this is “The End of Overeating…” by David Kessler, MD. Intellectually understanding why you feel a certain way can help you to stop yourself in your tracks, rise above the problem and find another solution.
Addiction provides an escape. An escape from work, worries, distraction of the mind, what we don’t want to look at, as well as a mental high. You are ignoring something, many times something deep inside. My recommendation is to stop and do nothing, grief healing, or look into changing habits (actions).
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This is a lovely, rich filling recipe for those of you on carb reduction meal plans such as keto, South Beach, etc. Gluten free, low carb. I had this in a New Orleans restaurant and decide to make it home for myself.
Salmon, Shrimp and Portabella Mushroom Ponchatrain Recipe
1/4 cup butter
1/4 cup half & half or heavy cream
Tsp of garlic, minced
1/2 cup spinach leaves
1 tsp parsley
Ground pepper to taste
1/2 cup portabella mushrooms
Fish or chicken
Melt the butter in a saucepan and saute your garlic and mushrooms. Add your quarter cup of cream or half-and-half. I find half and half to be rich enough for me but you can add heavy cream if you would like it to be creamier. Add other spices and wilt the spinach in the sauce. A squeeze of lemon could be added here if you wish but I find it’s not necessary and not part of the original recipe.
Pour over chicken and shrimp, fish and crab meat, or fish and shrimp. This goes great on vegetables as well.
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Sauté your chicken, mushrooms and bacon in butter. When your chicken is browned on one side, flip it, along with the mushrooms and bacon. When the 2nd side of your chicken is starting to brown, put the swiss cheese and parmesan on top and cover for 1 minute. Uncover and place the bacon and mushrooms in a paper towel to soak up the grease. Sauté your red onion quickly while your bacon and mushrooms are drying. Place your chicken over a bed of spinach, salt and pepper to taste. Top with dried bacon, mushrooms, red onion and diced tomatoes. Either squeeze the mustard in a zig zag pattern on top or put off to the side for dipping. Enjoy! swiss chicken recipe, swiss chicken recipe, swiss chicken recipe Need weight loss advice or other guidance from your archangels and guides? I provide readings, most done within 24 hours. Feel free to schedule a session on my readings page.
This past weekend I was doing theta healing on myself, and I was going through areas to work on. At some point I was asked what I wanted. I thought peace.
At some point we’d like to just chill. Not stress, not worry, not feel an obligation to be productive. As I am told by my guides & angels, “to do nothing”. Then when I make up in my mind that I will do nothing, this is “do nothing time”, I relax.
The healing visualization I wanted to impart to you that was clairvoyantly given to me was to imagine a white bubble around yourself and energies. Imagine a dove on it, and the word peace written on it. Relax your muscles and tell yourself this is do nothing time and concentrate on the white dove bubble.
Second, imagine God removing all energies you’ve picked up or absorbed around the world. Friends, family, soul mates, places. Imagine God releasing them back to where they came from. Now imagine every where your energy may have gone as well, including those you may have read, healed, thought about, even energy in stores you have stopped by that day. Imagine God’s hand above the Earth vacuuming that energy up transforming it green as in healing it and and then returning it back to you in healed form. End with please and thank you God.
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