Tuscan Kale Salad

DR. ANDREW WEIL'S TUSCAN KALE SALAD

I found this recipe in the Whole Living magazine this month, and it is DELICIOUS!  I find myself craving it, and it's so good for me that I usually give in to that craving!  Besides being delicious, it is simple to make and takes only a few minutes to put together. I guarantee that this is the healthiest salad you have had in a while, and the flavors will have you making it again and again.  :D

Ingredients

• 1/2 cup extra-virgin olive oil
• 1/4 cup lemon juice
• 3 cloves garlic, mashed
• 1/2 tsp coarse salt
• Pinch red pepper flakes
• 2 bunches Tuscan kale (about 14 oz), ribs removed and leaves sliced into 1/4-inch shreds
• 1/2 cup finely grated Grana Padano or Parmigiano-Reggiano cheese, plus shavings for garnish
• 2 Tbsp whole wheat breadcrumbs, toasted

Directions

1. In a large bowl, whisk together oil, lemon juice, garlic, salt, and pepper flakes. Add kale and toss to coat. Let sit at room temperature for 10 to 30 minutes.
2. Add grated cheese and breadcrumbs and toss.
3. Garnish with shaved cheese before serving. Cover and refrigerate leftovers up to two days.
   
   
   A few changes I made:  I didn't bother to toast the bread crumbs, and it tasted great.
   Add a little less garlic if you are not a huge garlic fan.  I usually only do 1 or 2 cloves.
   I made the dressing and kept it in a bottle in the fridge to use all the time.
   I substituted baby greens for the kale a few times and it was very good.
   I found the cheese in the specialty cheese section at Harmon's.

Help for Acid Reflux

I recently began looking for some dietary solutions for the problem of acid reflux and I came across a great article by Dr. Jorge E. Rodriguez.  In it, he outlines some of the foods that can cause acid reflux to occur and some other foods we can eat to prevent it from happening.

Here is what I learned:

WHAT IS ACID REFLUX?

Acid reflux is caused by the lower esophageal sphincter (LES) loosening and allowing gastric acid to escape from the stomach into the esophagus.  

WHAT FOODS SHOULD I AVOID?

Some foods actually cause the LES to relax and lose its tone, leading to acid reflux.  Other foods slow digestion, causing stomach acid to put pressure on the LES, which can loosen it and initiate acid reflux.  Those foods are:

Mint or anything containing mint oil

Chocolate

Saturated fats

Processed meats

Deep-fried foods

Carbonated beverages

Caffeine

Coffee, even de-caf

Alcohol

WHAT CAN I DO?

#1 Solution:  Quantity

People with acid reflux should not eat large quantities of food all at once.  Try eating several small meals throughout the day instead of two or three large ones.  

#2 Solution:  Fiber Intake

Fiber helps promote regularity and keeps everything moving smoothly.  Increase your fiber intake and you will put less pressure on your digestive system.

WHAT FOODS SHOULD I EAT?

Lean meats like chicken and fish

Natural, unprocessed foods

Fresh fruits and vegetables

Whole grains such as brown rice

Ginger

Fennel

Green leafy vegetables like lettuce, spinach, or broccoli

Cauliflower, zucchini, green beans, sweet potatoes, eggplant, 

asparagus, and artichokes

(If you would like more information, Dr. Rodriguez's book is called "The Acid Reflux Solution".)

My Amazing Clients!

I love my clients!  I love working with them and supporting them in reaching their goals.  I am so thankful for all that they teach me as we meet together.  I never realized how much I would receive back in my own life by doing this work.

These testimonials are the reason why I love being a health coach.  To be able to be a part of someone transforming their life for the better and achieving the goals they set for themselves is the most amazing opportunity I have ever had!

"I was at a point in my life where it was time for a change.  I was in a rut and it was time to open my mind to something new that would help me increase the quality of my overall health and energy!…After completing this program, I now have the skills, ability and knowledge that will allow me to finally master my body instead of having my body master me!  It feels nice to be in control and aware!  This program has altered my life."
Brandon V.


"We all think we will take the time to get to the things we want to work on, but if you're like me, that never seems to happen….I have come a long way and it feels good to think about how I can become a better person and concentrate on those things."
Becky M.


"Some life changes that have happened for me so far are:  Eating more home cooked meals with my family, planning ahead makes this possible.  I am more aware of the choices of food that I buy and put into my body.  I have gained a greater knowledge of food.  I have gained knowledge of my outer ring of health and how to keep it balanced in my life.  I have learned about relationships and keeping them in balance as well.

All of these changes are a process.  During this process I have noticed that I am better able to handle my stress.  I have better relationships with those I love.  I have more energy and I am happier in my life.  It has made a huge change in my life as well as the life of my family…I am excited to keep working and see even more changes."
Kristie T.

EASY VEGGIE BEEF & BARLEY SOUP

Don't be scared, but I actually made up this recipe myself!  I was in the mood for some vegetable beef soup, so I started throwing some stuff in a pan and this is what came out.  It's a fairly simple, easy to  make recipe, but my family and I really enjoyed it.  If it looks a bit anemic, it's because I used organic beef broth, so no artificial colors!

Vegetable, Beef and Barley Soup

1-2 cups leftover Sunday roast, cubed or shredded

2 cartons organic beef broth

1/2 cup barley

2 carrots, diced

2 stalks celery, diced

1 small onion, diced

1 can green beans

1/4 tsp. pepper

Salt to taste

Combine 1 carton beef broth, onions, celery and carrots in a large pot.  Add a little salt and bring to a boil.  Reduce heat and let simmer for about 20 minutes.  Add other carton of beef broth, roast beef, barley, green beans and pepper.  Bring to a boil again.  Reduce heat to med-low and let simmer another 30 minutes or until barley is tender.  Serve with homemade bread or rolls.

Group Health Coaching Start Date Changed!!

HELLO FRIENDS!

The dates of the Group Health Coaching Sessions have been changed because of a scheduling conflict.
   Here are the new (tentative) meeting times:

Session #1:  October 30th
Session #2:  November 13th
Session #3:  November 27th
Session #4:  December 4th
Session #5:  December 18th
Session #6:  January 15th
Session #7:  January 29th
Session #8:  February 12th
Session #9:  February 26th
Session #10:  March 12th
Session #11:  March 26th
Session #12:  April 9th

Please know that I will do everything I can to accommodate every person's schedule and that these dates are very flexible.  Once the group has started meeting, I am confident that we will be able to work out any other scheduling conflicts that may arise.  Please don't feel as if you cannot join because of one date that may not work for you.  

Here is a preview of some of the subjects we will be covering:

*  Adding more greens to your diet

*  Causes of cravings

*  When to buy organic produce

*  Healthy snacking

*  Energetics of food

*  Exercise according to body type

*  5 love languages

*  Portion control

*Nurturing the self

*  Seasonal eating

*  The power of gratitude

Here is what a current client had to say about the 6-month program:

"During this process, I have noticed that I am better able to handle my stress.  I have better relationships with those I love.  I have more energy and I am happier in my life.  Health coaching has been an amazing blessing in my life.  It has made a huge change in my life as well as in the life of my family.   I am excited to keep working and see even more changes in my life." 

What would your life be like if you had less stress, more energy, and felt great in your body?  Wouldn't you like to find out?

Email me today at lbbarney25@gmail.com for pricing options and a more detailed class outline.

Balanced Health, Balanced Life Group Program

GROUP PROGRAM!

Are you ready to make a commitment to changing your health and your life for the better?  There is no better time than now to start!  I will be launching a new group program in October, and I am beyond excited!  This program will follow the same basic structure of my individual 6 month program, but in a group setting.  There will be less one-on-one instruction, but you will have the support of a whole group of like-minded people, plus you will be paired up with a buddy who can support and encourage you!  

I am so pumped to get going on this program that I am offering it to you at HALF the cost of my individual program!  In addition, if you pay the full tuition up front, the cost goes down even more!  

Sessions will be held twice a month on a bi-weekly basis, except for a few occasions where holidays or family vacation times may take precedence.  Here is the schedule for the class:

Session #1:  October 16th

Session #2:  November 6th

Session #3:  November 20th

Session #4:  December 4th

Session #5:  December 18th

Session #6:  January 8th

Session #7:  January 22nd

Session #8:  February 5th

Session #9:  February 19th

Session #10:  March 12th

Session #11:  March 26th

All classes will be held on a Tuesday night at 6:30 p.m. at my home and will last approximately 60 to 90 minutes.  

This program IS for you if:

*  You are ready to take your health to the next level and feel amazing!

*  You want to be as vibrant as possible so you can care for your family 

in a way that they truly deserve.

*  You desire to decrease your stress levels and really enjoy your life!

*  You are open to learning to listen to the messages your body is sending you about what it needs and provide those things in a loving way.

*  You have struggled with weight loss in the past and are now ready to stop fighting against your body and start loving it back into it's perfect weight!

*  You want to understand how your lifestyle, spirituality, relationships, career and physical activity affect what you eat and how much you eat.

This program is NOT for you if:

*  You are not committed and willing to change your life.

*  You don't feel it is worth investing in yourself.

*You are not motivated to work toward or do not have any health goals.

Email me now at lbbarney25@gmail.com to get more info on pricing, class outline, and all the other exciting details!   

Fresh Peach Cobbler

I found this delicious recipe on the website of one of my teachers at IIN, Andrea Beaman.  She is a natural foods chef, TV personality, and fellow graduate of the Institute for Integrative Nutrition.  I had a ton of fresh peaches to use up last week, and this recipe was the perfect way to do that.  I'm not normally a cobbler person, but I even liked it, and my family loved it!

FRESH PEACH COBBLER

5-6 peaches, skinned and sliced thin

1 tsp. vanilla

2 tbsp. all purpose flour

Pinch of sea salt

1/4 cup peach nectar or water

Topping:  

1 cup oat flour

1/3 cup maple sugar

(I couldn't find that so I used coconut sugar)

1 tsp. baking powder

2 dashes cinnamon

Pinch of sea salt

5-6 tbsp. unsalted butter

1.  Preheat oven to 375.

2.  Put peaches into 9x9 baking dish.

3.  Whisk vanilla, flour, sea salt, and nectar or water and drizzle over fruit.

4.  In separate bowl, combine oat flour, sugar, baking powder, cinnamon and sea salt.

5. Work butter into the flour until crumbly.

6.  Sprinkle crumbles on top of peaches.

7.  Bake 40-45 minutes or until fruit is bubbling and crumble is nicely browned.