5 Easy Weeknight Meals: Your 7 Day Family Jump Start!

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12 Ideas/Recipes for a Healthy, Yummy Superbowl!

Get Super Bowl Ready – No Guilt or Stomachaches Later!

We all know the typical Super Bowl fare. I’m getting heartburn just thinking about it!

There are other options out there!

The number one requirement for Super Bowl food is that it can be eaten easily while watching tv, right? Recipes that don’t require utensils to balance with your plate of food and beer are also helpful.

Here are some quick and easy healthy suggestions! Something on this list should strike your fancy.

spiked appetizer

  • Fruit kabobs with fruit in rainbow order.
  • Veggie kabobs in rainbow order.
  • Homemade white bean dip
  • Bread and bake strips of tofu to dip in marinara sauce.
  • Air popped popcorn with a little coconut oil spray and sea salt.
  • Healthy tostada bowls. Bake organic corn tortillas into bowls. Place beans and salsa at the bottom, warm and then top with shredded lettuce, avocado and vegan sour cream.
  • Pitchers of ice water (or seltzer) with frozen raspberries and pineapple in one and cucumber and mint in another. The frozen fruit acts as ice cubes, and either presentation looks fancy for company and helps with digestion! You can also make ice cubes into shapes, using fruit puree.

2014-06-24 18.44.22 2014-06-24 17.15.30

granola bars and chocolate chip cookies

  • Chia pudding
  • Berries and non-dairy whip (It doesn’t get easier than this!)
  • Fun with Fruit! (Could also be an activity for any bored kids) 2014-06-25 17.13.00

Have a great time!


Because you keep asking…Reboot/Juice Cleanse Final Conclusions!

Because you keep asking…Reboot/Juice Cleanse Final Conclusions!

So, what’s my final pronouncement/opinion about the Reboot with Joe, and similar juice cleanses? You keep asking, so here it is. Sorry for the delay, but I really wanted to make sure I had all the information I needed and time to think before attempting to guide others.

First, if you haven’t already read my previous posts about my own Reboot cleanse, you can read the first one here (my invitation to cleanse and a cleanse 101), my Day 1 post, and my Days 1-5 post.

Island Green Smoothie

Here’s what you need to know:

1. The concept of the Reboot cleanse is to drink only fruit and vegetable juices for 3, 5, 10 or 15 days to reboot your system and start fresh and healthy. They do recommend adding a protein powder to your juice if you’re going to reboot longer than 15 days and also have plans that combine food (again, only fruits and vegetables) with juicing.

2. Juicing takes the fiber out of fruits and vegetables. Fiber helps keep us full and regular. Many people who go on juice fasts have problems with constipation. Smoothies, which contain fiber, will fill you up more than juice. However, it still doesn’t replace the chewing function that signals our brain that we’ve eaten.

3. My experience: I tried the 15 day fast that starts out with a combination of food and juicing and culminates in only juicing. I felt fantastic the second and third days. Then I started to get dizzy from a lack of protein. I added some nuts here and there and that helped. I lost 7.5 lbs in 10 days and then didn’t really keep to the cleanse for the last 5 days (although I continued to eat well and didn’t gain any weight). I missed food! I like chewing. I like enjoying my food! I also turned most of the juices into smoothies using my Vitamix (once you’ve bought a Vitamix, you’re not going to spend money on a juicer too!). I did strain some of them into juice to make them more palatable. I’ve cleansed eating only whole foods and lost the same amount of weight in a much more balanced and enjoyable manner. In fact, I’ll probably recommend a specific cleanse to you shortly.

carrot Apple Ginger

4. Cleansing in an extreme Reboot manner can be appropriate for people who can’t trust themselves to eat only what they should if they even open up that door to chewing or eating anything other than fruits and vegetables. In addition, some people really need to give their digestion a rest. Juicing can help with this. In addition, for people who don’t like fruits and vegetables, gulping down a juice may be a helpful way for them to get those nutrients.

5. I don’t see any reason a person would need to (only) juice for more than three days. That’s a terrific reset time to get focused on eating mostly fruits and vegetables and realize how much snacking and recreational eating most of us do on a daily basis. When I realized how much food I’d be eating if I actually CHEWED the fruits and vegetables in the Reboot juices/smoothies, I realized that there was truly no reason to limit myself to juice, so I didn’t! If I want to eat well and feel better, I can do that eating mostly fruits and vegetables, with some seeds and nuts thrown in for protein and healthy fats. Of course we should all be eating this way most of the time!

Green Detox Soup

It just so happens that today’s Washington Post featured an article by nutritionist Ellie Krieger, Why Chewing is Underrated. Check it out!

6. And finally, if you have a very hard time limiting what you actually eat, you can still give your digestion a rest through intermittent fasting. Click on the link for more information about how to lose weight without restricting your diet.

If you have a cleanse or juice fasting experience to tell us about, head on over to the Healthy Family, Healthy You Facebook page and share!

Women, Food and Desire -15 Minutes to Feeling like a Super Hero!

Women, Food and Desire-15 Minutes to Feeling like a Super Hero!

Give me 15 minutes (including the time to read this blog post!) and I’ll give you back a super hero – YOU!

Product Details

Bet that headline got your attention, huh?! The new book, “Women, Food and Desire,” by Alexandra Jamieson arrived (I think End of Dieting by Dr. Joel Fuhrman is the only other book I’ve ever pre-ordered!) two days ago. The only time I’ve been taking to “read” lately is listening to audio books while I do dishes – which is great – because it’s better than nothing. However, at the end of the day, there’s almost nothing in the world that decompresses me like reading. And we all know how much better we sleep when we read for an hour before bed vs watching TV.  The point is – apropos to this book – I couldn’t wait to sit down and savor it. So I did. In a couple of hours (with a few kid interruptions) I was at page 88. And I hope to finish it tonight! I can’t put it down.

If you don’t know who Alex Jamieson is, you may remember her as the (then) wife of the Supersize Me guy, Morgan Spurlock. She made the movie with him and is in it. At the time she was a vegan chef. She’s no longer vegan, but she is a holistic health coach, with a lot of experience and wisdom. This book seems to bring together so much of what I’ve been reading (um…I mean…listening to) about forming and breaking habits, such as The Power of Habit by Charles Duhigg.

In my upcoming Healthy Family Healthy You book, I say, “Substitution is your strategy.” So far, Alex’s tips, along with the social science information I’ve studied, back that up. Most of what we do every day is pure habit. There are three aspects to a habit, which can be called by different names. This is what Jamieson writes: “Urge felt, action taken, need met. Impulse. Action. Satisfaction. Where we have a choice is at that middle place, the place of action.”


I love this and suggest you read the book as I am only giving you a tiny tidbit of its fantastic revelations. My point is this: Don’t make yourself wrong for choices you don’t love. When you beat yourself up you think you’re not good enough or don’t deserve to change.  Most choices are actually habits, not choices. Most of our habitual choices don’t actually help us, at least not for long. We eat the cookie to reward ourselves at the end of a tough day and, after the 5 minute sugar high, all it does is contribute to more stress.

Jamieson suggests that when those types of urges hit, instead of doing what we always do, we sit with our feelings and write them down. First, you’ll find out what you are really feeling so you can figure out a way to actually address those feelings, rather than stuffing them down with food. Second, you’ll see that the feeling will pass, even without the cookie. And finally, you’ll feel so good about yourself when you resist your usual impulse. You don’t even have to grin and bare it. You can simply make a new choice, and, with playful curiosity, see what happens. The next day you can choose something else and figure out what will work best. If you miss lots of sugar and cream in your morning coffee, maybe there’s a specific smoothie or tea that will replace the feelings you’re looking for from the coffee. You won’t know unless you try!

That’s what I mean by 15 minutes to feeling like a super hero. You don’t have to lose 50 lbs in the next two weeks to make yourself feel good. You will feel mentally and physically fantastic, literally in 15 minutes, by changing what you do in that middle place of action.

What habits make you feel like you’re always making the wrong decision? Maybe it has the opposite effect of your intention? She suggests starting there.

So, where does the sex come in? Come on, I know that’s what you were waiting for! Well, I’m not quite up to that chapter, but I would imagine from I’ve read so far, that a woman who feels terrible in her own body won’t feel a great connection to her partner, or feel confidence in or ownership over her body (and its desires). But we’ll see what she says in the second half of the book. Maybe I’ll tell you. Maybe I won’t!