Monthly Archives: September 2011



I don’t know about you but I can’t believe FALL officially starts tomorrow!

I love to watch the trees make their transition from green fully clothed, to carpeting the ground with multi colored leaves. It’s no surprise that we do  as well…..

WOW….what does that mean?

There is such a huge correlation between the change of the seasons and the profound effect it has on our MIND, BODY, and SOUL

I personally have been feeling like a “Chicken without a Head.”  Coming off of summer where there basically was no scheduling, to becoming a MASTER of scheduling come Sept 7th.

Sound familiar…..we all go from expanding in the summer to contracting in the Fall and Winter until,  Spring rolls around when we begin to bud again.

So, as Fall begins to approach it is essential for our health to become one with nature and experience a sense of stillness.

Start noticing the beautiful color of the leaves and the beauty of the mums that are hearty enough to withstand the freezing evenings of October and November.

As the  evenings become longer and the days become shorter we need to all take an extra look at what we are beginning to shed

What new seeds are you going to nurture over the Fall and Winter months, so you have the most beautiful bloom in Spring.

Here are a few of my own personal tips to help you feel Grounded and Present.  Keep it Simple Clean and Whole

1.  Upon awakening, get up slowly, sit at the edge of your bed, place both feet on the floor, take a breath, and tell yourself you are present and ready to take on this day.

2.  Get up early enough to sit quietly:  have your coffee or tea, read the paper, eat a healthy and nutritious breakfast…so you are present and grounded before you have to care for others

3.  Light a candle in a safe place where your family gathers,  burning away any darkness from your inner most being

4.  Smile on the inside and out

You will be giving yourself enough space to create clarity in your everyday decision making….

I promise,  if you make this a practice each morning, you will feel a sense of peace and self empowerment……Isn’t that what we all are longing for?

A very special person once told me “RUSHING IS THE MOTHER OF ALL MISTAKES”

Take your time…..make a conscious effort to slow down..nature will, whether you do or not

Find the balance as you begin to become present and grounded

Now, a delicious Healthy, Hearty, Grounding soup for the cold months to come……

As the weather grows colder, it is only natural for our bodies to crave comfort and warmth….

Is there anything better than a delicious bowl of soup, and a slice of your favorite crusty bread?

Here is my favorite Simple Clean and Whole Lentil Soup

“Don’t you just love my napkin….thats one of my dogs, Mac.  He brings brings a smile to my face every morning”


2 tablespoons olive oil

1 yellow onion, peeled and chopped

2 cloves garlic, peeled and chopped

1 stalk celery, finely chopped

2 scrubbed carrots, peeled if not organic, finely chopped

2 cups green lentils

6-8 cups vegetable stock or water

5-6 plum tomatoes(canned is fine, since tomatoes are going out of season)

chopped flat leaf parsley-for garnish

crumbled feta cheese

salt and pepper to taste


1.  Rinse and pick over the lentils

2 .In a large pot, saute onions and garlic in olive oil over medium heat for a minute or two

3.  Add the chopped celery and carrots…stirring for two minutes

4.  Add lentils, stock or water and tomatoes.  Bring to boil

5. Cover and reduce heat to a simmer and cook for 2 hours, or until lentils are very tender.  If the soup starts to thicken too much, add more stock or water

6.  Remove from heat.  Spoon the soup into bowls.  Top with chopped parsley and feta cheese.

Here’s to your a Healthy Fall season…..

xo jen

If you would like to set up a consultation with me on incorporating a Simple Clean and Whole Nutritional Lifestyle

Contact me at

Oh, and by the way….

As I mentioned  last week, the Girls High School Cross Country team attended a Healthy Snacking workshop with me.

To say the least, the girls ate it up!!!!  Snacks and Information….

It was so inspiring to see the girls so engaged in learning to treat their bodies well through Healthly Eating…and of course having a Heathy Attitude…..


Love Your Treats


I have a Treat for you this week…and I mean a TREAT

First, I want to thank all of you who read and have been supporting me with my Simple Clean and Whole blog.

I received such a wonderful response on nourishing your body with water.  So simple right?

If it was challenging for you, don’t be discouraged, jump right back in, your body with thank you.

I was actually asked by Dave Field, the Summit Girls High School Cross Country Coach to speak with the girls about hydration and good healthy snacking.

A healthy approach to snacking and hydrating will promote increased energy before, during, and after their runs.

If the girls gain some insight from our meeting with one healthy habit, then, I will have succeeded.

It is truly a  gift understanding the impact of a leading a Healthy Nutritional Lifestyle.

I am grateful to share my knowledge as well as giving the girls a little “FOOD FOR THOUGHT”

My personal reflection of the week that I would like to share:

I am a surfer of Recipe Websites.  I must have 50 cookbooks, for some reason I am wanting more and more.

More information, more healthy substitutions, and more Simple Clean and Whole ways of cooking.

One of my favorite pastimes is getting lost in the  kitchen cooking and baking.  I am  passionate about touching, smelling, and of course eating natural WHOLE foods.

For me cooking is a “Moving Meditation.”   The reason I call it a moving meditation is because I prefer to be in my kitchen in total silence…just me, my cooking supplies and delicious foods.  This is a time where I choose to slow down.

There is something to be said about the practice of silence.  For me, silence is a everyday conscious practice that is always a work in progress.

We lead such busy lives, always trying to figure it all out through our thoughts or verbally speaking.

Take a moment to reflect on:

How many moments a day do you actually sit or drive in silence?

When do you give yourself permission to slow down?


Give yourself a moment to take a deep breath and think about it……

Now for your TREAT:

Simple Clean and Whole Agave Oatmeal Cookie

This is a recipe that I found on the Whole Foods website.

I tweaked it a bit by using Agave Nectar instead of Maple Syrup.

These cookies have become a hit at the Meister residence.  Actually, they have become the signature dessert for dinner parties.  Not only do adults like them, they are the most sought out cookie among my daughters friends who frequent my kitchen.  I  have even made them for team dinners.  Of course, we love them with chocolate chips!!!!

So, from my kitchen to yours with lots of  YUMM!!!

Agave Oatmeal Cookie Recipe


2 cups rolled oats (Old Fashion Quaker Original)

3/4 cup plus 2 tablespoons of spelt, or whole wheat flour

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/2 cup canola oil

1/2 cup Light Agave Syrup

2 teaspoon vanilla extract


1/3 cup chocolate chips, nuts or cranberries (be creative)


Preheat oven to 350 degrees

Place oats in a medium saucepan and toast over medium heat

Stir frequently, until oats are golden and fragrant (approx 3 minutes)

Turn off heat

In a medium bowl, mix flour, cinnamon, nutmeg, salt and warm oats

In a small bowl, wisk oil, agave and vanilla

Add agave mixture to the oat mixture, combine well

The dough will be sticky and warm

Add your choice of chocolate chips, nuts, or cranberries

Drop rounded teaspoonful onto a parchment lined baking sheet

Gently flatten dough with your hands

Bake until golden brown…approx 15 minute

Let cool and enjoy!!!  Heavenly and Healthy!!!

A little bit about Agave

You are probably thinking, What the heck is Agave Syrup?

Agave Syrup comes from the nectar of an agave plant

It is a natural sugar

It is low on the glycemic index which means:

It releases glucose(sugar) more gradually into your bloodstream than table sugar

Where would one use Agave Syrup?

Use it in place of sugar, honey, or maple syrup

Dissolve it in hot or iced tea

My kids favorite is using Dark Agave Syrup on french toast or pancakes

You can find it in Whole Foods, or your Natural Food Market

Enjoy every bite!!!!!

Let me know what you think…

Don’t forget if you would like to be a follower of Simple Clean and Whole, sign up on the right side of the screen


xo Jen

ps:  if you want to learn more about incorporating a  Simple Clean and Whole approach to Nutrition and Lifestyle

Please contact me

Jen Meister -Certified Holistic Health Counselor

Something to Wet your Palate


Hope you all survived  Hurricane Irene with little damage…..

I finally got internet back!!!!

I am really excited to touch upon WATER for this blog entry…Quite ironic since Hurricane Irene just washed over us

Most of you who see me walking around Summit will notice a 32oz  Nalgiene bottle of water in my hand.

I must get questioned everyday, “What is in your bottle?” or “What is floating in your water”

ANSWER:  Water with Simple, Clean and Whole enhancements-  I will get to the enhancement part of it.

Most of us are aware of the importance of drinking water.

The human body is 60% water, the brain is composed of 70% water, and the lungs are nearly 90% water.

So, it makes sense that this essential fluid must be continually replenished.

Getting your daily requirement of water helps your organs function, keeps your skin clear and hydrated, and allows physical action in your body to flow smoothly.

Maintaining hydration can promote weight loss, prevent headaches, premature aging and eliminate pain…..What could be better then WATER????

Many of us find it challenging to drink enough water throughout the day with our busy schedules

Not drinking enough water may lead to poor digestion, sluggish thinking, skin breakouts, headaches, bad breath, and general fatigue…to name a few.

Okay, so here are my tips:

1.  Set a large glass of water by your bed when you go to sleep, drink it right when you wake.  This will pull out toxins left from the previous day and refreshes your system.

2.  Keep a bottle of water accessible throughout the day, whether you are on the go or sitting at your desk.

3.  Carry your Water with you…it is a must have, just like carrying your cell phone around all day

(water is for your health, a cell phone is not)

Now for the Enhancements:

1.  Add mint leaves

2.  Squeeze of fresh lemon, lime, or orange

3.  Sprig of parlsley

4.  Few slices of cucumber

5.  My Favorite: Synergy Organic Raw Kombucha

I mix 16oz of water with 16oz of Kombucha

The question I get most:

What the heck is Organic Raw Kombucha? and What’s so healthy about  it?

1. Organic Raw Kombucha is a Chinese fermented tea drink

2. In Chinese medicine they call it the “Elixir of Life” or “Tea of Immortality”

3.  contains a blend of probiotics which helps the growth of good bacteria in your belly thus promoting healthy digestion.

4.  contains powerful antioxidants to help strenthen your immune system.

5.  contains glucosamines which helps to reduce arthristis related pain as well as promotes heathly joints

You can find Synergy Raw Kombucha in Whole Foods and it comes in many flavors.

Try it, the taste may be a little funky at first, just remember you are nourishing your body in a healthy and positive way.

Always keep in mind that along with drinking your water throughout the day continue to eat raw fruits and veggies which will contribute to your hydration process

Now for a story?  Why not?  I will always share from my own personal experiences

While training for my Yoga Certification 8 year ago, my teacher had me label my water bottles with a  positive word…

Such words as:







I was instructed that anytime I took a sip of water,  I was taking the meaning into my system that word of choice.

How profound and enlightening this was for me that each sip of water I was nourishing my physical body, as well as nourishing my inner body, most important my mind.

Just imagine the amount of times you put a glass or bottle to your lips, you can be feeding yourself with a positive affirmation.

In our busy lives, can you honestly say you give yourself positive thoughts even 5 times a day?

Can you create a vision recognizing the shift in your being once you begin to start drinking more water?

So, even if you don’t label your water bottle, okay, I accept that…but, I highly recommend being conscious about this practice….

Set 1 or 2 intentions for this week…

1.  Drink more water

2.  Nourish your mind as well as your body

Remember, being KOOKY is fun, try it!!!!

Until we meet again,

xoxo jen