Monthly Archives: November 2012

mood and food

This is one of the most pop­u­lar ques­tions a nutri­tion­ist is asked.  How can i improve my mood?   This top­ic is vast and i always stress that dis­ci­pli­nary prac­tices like med­i­ta­tion and deep breath­ing exer­cis­es or phys­i­cal move­ment exer­cis­es like Tai Chi are excel­lent for calm­ing the mind and enhanc­ing mood.  Even 10 min­utes spent in a guid­ed med­i­ta­tion in the morn­ing which you can select from the inter­net keeps your mood ele­vat­ed for most of the day.  When it comes to food, it gets com­pli­cat­ed.  All foods which enhance brain func­tion like fish oils usu­al­ly help.  B12 or a Multi‑B sup­ple­ment brings relief to most peo­ple.  They feel calmer and sharp­er at the same time.  Some peo­ple do not [Con­tin­ue read­ing…]

Posted in Stress | Comments Off on mood and food

vegan rotini pasta in a rosé sauce

I made this recipe for a demo class when I attend­ed IHN; I mod­i­fied a clas­sic-type dish and made it into a veg­an dish. It was a big hit even amongst all the non-veg­­ans! I hope you will enjoy it too.


450 gram bag of Kamut Pas­ta (you’ll get brown­ie points for nutri­tion­al pas­ta choice)
1 block silken tofu, soft
3 T. olive oil
1 tsp. chilli pep­per flakes
1 pkg. 8 oz. veg­an cream cheese
5 very ripe plum toma­toes, chopped
Fresh basil, chopped, lots
5 cloves gar­lic, minced
1 tsp. of salt for sauce
Palm full of salt for boil­ing pas­ta water


Put large pot of boil­ing water on to boil and throw in palm full of salt
Cook pas­ta accord­ing to direc­tions. Do not over cook
 Heat olive oil to medi­um and add gar­lic, basil, and chilli [Con­tin­ue read­ing…]

Posted in Recipes | Comments Off on vegan rotini pasta in a rosé sauce

menu ideas

Clients, friends, and fam­i­ly are always ask­ing me for real­ly inter­est­ing food menu ideas and I spend a lot of time com­ing up with my own recipes.  I also love 2 recipe books which I use a great deal and not just for the recipes but also for all the prep and lifestyle tips that both of these 2 cook­books offer.  Most peo­ple I rec­om­mend these 2 books to have loved how infor­ma­tive they are.  One is writ­ten and beau­ti­ful­ly illus­trat­ed by one of my won­der­ful past teach­ers, Eva Caba­ca.  It is a veg­an cook­book called Earth­ly & Divine and whether you are a veg­an or not this book will show you how to expand your menu ideas.  I [Con­tin­ue read­ing…]

Posted in Nutrition | Comments Off on menu ideas

My IBS Story

I was offi­cial­ly diag­nosed with IBS (irri­ta­ble bow­el syn­drome) in 1995 although I prob­a­bly had this con­di­tion since child­hood. IBS is usu­al­ly diag­nosed by process of elim­i­na­tion after oth­er bow­el dis­eases which show up with dis­tinct inflam­ma­to­ry mark­ers like Crohn’s or Col­i­tis have been inves­ti­gat­ed first. Many IBS suf­fer­ers often go undi­ag­nosed for some time, even years, until their fam­i­ly doc­tor or a spe­cial­ist final­ly arrives at the IBS con­clu­sion. Many suf­fer­ers are told that they are sim­ply lac­tose intol­er­ant or have food sen­si­tiv­i­ties which are only a small part of the pic­ture. The ner­vous sys­tem and life/nutritional habits need to be investigated.

Chal­leng­ing stress­ful events can often lead to this IBS con­di­tion even though it may seem to the indi­vid­ual [Con­tin­ue read­ing…]

Posted in Digestion, Stress | Tagged , , , | Comments Off on My IBS Story

Make your own porridge in the morning/anytime

It is cheap­er and more nutri­tious to make your own por­ridge.  Have bags of organ­ic whole grains on hand like mil­let, brown rice, or buck­wheat groats, and grind up 3 table­spoons in your cof­fee grinder and add to 1 cup of water; keep stir­ring to pre­vent lump­ing and bring to boil; then low­er to sim­mer for 3 to 5 min­utes until desired thick­ness is achieved; this makes 1 por­tion.  You are get­ting far more whole­some nutri­ents in fresh ground grains then with ground grains that have been sit­ting in a box for months/years on a shelf.  Or if you pre­fer oat­meal stick to mak­ing steel-cut oats; how­ev­er, these take longer to cook.  Be sure to add your own favorite ingre­di­ents [Con­tin­ue read­ing…]

Posted in Nutrition | Comments Off on Make your own porridge in the morning/anytime