Monthly Archives: January 2012

Cure For Jet Lag


Just got home from LA on the Red Eye from the most exciting Holistic Nutrition MBA Program.  

It was amazing to spend the last 5 days with 19 exceptional like minded woman and one brave man.

I realized when I walked into my kitchen after being away, that something was missing….

The energy actually felt stagnant…..this kitchen needed some LOVE!!!!

As you know, cooking is my Moving Meditation.  

It takes me out of my head and into my heart..pulling the” Creative Jen” into the “Spotlight”

My instinct was calling for “COOKIES”

COOKIES was the call to Cure My Jet Lag….

While in LA, I  ate at Real Food. Besides loving everything I ordered and ate, I closed my dinner with their very own…

Peanut Butter and Jam Cookies

These cookies are the BOMB…My kids walked in from mid terms today with stressed out body language…until they caught the aroma coming out of the kitchen

I accomplished my goal of moving ENERGY for sure!!!!  Big Smiles!!!!

I always like to get my readers to think….What pulls you into your Spotlight?

Peanut Butter and Jam Cookies

No Preservatives..Delicious, Creamy, Crunchy, Mouth Watering Cookie…. This cookie emulates a PB&J sandwich….. What can be better?


    • 2 1/2 cups whole wheat or barley flour
    • 2 1/4 cups oat flour
    • 3/4 teaspoon baking soda
    • 1/2 teaspoon sea salt
    • 2 1/2 cups creamy peanut butter
    • 1 3/4 cups maple syrup
    • 1/4 cup canola oil
    • 1/4 choice of milk
    • 1/2 cup raspberry preserves


    1. Preheat oven to 325F
    2. Line 2 heavy baking sheets with parchment paper
    3. Stir flours, baking soda, and salt in a bowl and blend
    4. Using an electric mixer, beat the peanut butter, maple syrup, and milk in a large bowl
    5. Slowly add flour mixture and beat until blended
    6. Using a ice cream scoop, scoop approx 1/3 cup of dough for each cookie onto prepared baking sheets
    7. Separate an inch apart
    8. With the back of a spoon make an indentation on the top of the cookie, do not go to the bottom of the cookie
    9. Spoon the preserves into a small resealable plastic bag
    10. Cut a small hole on the bottom corner of the bag
    11. WOW! Your own pastry bag
    12. Squeeze the bag slowly, releasing a small amount of preserves into each indentation
    13. Bake for 22 minutes, or until the cookies puff and turn golden
    14. Eat em up……or store in a airtight container

Use Today As A Gift


How Gorgeous Is This Snowy Day???

Waking up to snow falling and activities canceled, gives us an opportunity to SLOW DOWN

Maybe read a book, take a nap, play with the kids, watch a movie, clean out closets, journal,

or like me…..

Cook A Warm, Creamy, Delicious Soup to match the way I am feeling today

Just match your feelings to the task…Follow your instincts..You are the best judge of what fits for you

It is not too late to indulge yourself today 

These are the days we must look at as a “GIFT”

Time to reflect on the “Simplicity Of Life”in contrast to our days as “Movers and Shakers”

What act of Simplicity can you give yourself today?

Here’s mine:

Potato-Cauliflower Leek Soup

All said and done your family wont even know there is Cauliflower in this soup….It is creamy, delicious, and filling. My son compared it to the taste of mashed potatoes.

Pair a cup of soup with a green salad or a sandwich of your choice….
If your thinking about “86ing The Excess”, a cup of soup and half of sandwich is the way to go


    • 2 1/2 cups of chopped cauliflower(approx 1/2 of head)
    • 3 large leeks, cut lengthwise, separate, clean. Use only white and pale green parts, chop
    • 2 tablespoon butter
    • 2 cups water
    • 2 cups chicken or vegetable broth
    • 2 lbs potatoes, peeled, diced
    • 1/4 cup chopped fresh parsley
    • 2 teaspoons chopped fresh thyme, or 1/2 dry
    • Salt and pepper to taste
    • dash of tabasco or red chili sauce
    • 2 tablespoon of fresh chopped chives


    1. Using a dutch oven or soup pot
    2. Cook leeks in butter with salt and pepper for approx 10 mins on low heat
    3. Do not let the leeks brown
    4. Add water, broth, cauliflower and potatoes
    5. Bring to a low simmer and cook for approx 30 min until potatoes are soft
    6. Scoop half the mixture into a blender, puree and return to the pot
    7. Add parsley and thyme
    8. Option to add a dash tabasco or chili sauce.
    9. Add 2 teaspoons of salt or more to desired taste
    10. Garnish with chopped chives

86 the Excess


#1 complaint I hear in my practice is, “I THINK I EAT REALLY HEALTHY BUT I JUST CAN NOT LOSE WEIGHT”

Portion sizes have steadily increased over the past 30 years, leaving us with Expanding Meals and Waistlines

We have all become accustomed to eating out, ordering a meal including a drink, appetizer, main course, coffee and dessert…sound familiar?


We try to cook our families a sensible meal while continuing to go back for seconds….

Thus leaving us with an abundance of caloric intake, its no wonder we are fighting the buldge….

How Can We 86 The Excess?

1.  Be sure to pay attention to how many calories and fat are in one serving

2.  Measure the amount of protein by the size of your palm…that is a real portion

3.  Load your plate up with greens which will satiate your belly

4.  When cooking measure the amount of oil you cook with….this will cut back on sneaky calories

5.  Balance your plate…25% protein, 25% whole grain, and 50% vegetables

6.  Take a seat…if you dont have a table, plate and chair there is a tendency to mindlessly graze and overeat

7.  Beware of over consuming healthy snacks like nuts….a correct snack portion is 8 to 10 nuts(WOW)

8.  Don’t let yourself get too hungry…3 portion controlled meals and 2 snacks a day will keep your blood sugar levels balanced, cutting back on the highs and lows

9.  Stick to one protein, one whole grain, one fatty item, and all types of produce at each meal

10.Watch your toppings…adding cheese, nuts, sauces to your meal will overstimulate your palate causing “OVEREATING”

You may think you are eating healthy, but if you eat to much…you are “OVEREATING”

It is all about how much you are simply nourishing your body, compared to how much you are nourishing your emotions

Like I have said before, Balance and Moderation is the key to a Healthy Diet

I am so PASSIONATE and hell bent on incorporating a Simple Clean and Whole lifestyle that will allow you to eat mindfully without depriving yourself

Please take a moment to contemplate how your emotions are playing a part in your food intake

This just may your first step in the direction to a HEALTHIER YOU

Want to incorporate a Simple Clean and Whole lifestlye?  

I am available to help!

xo jen

The Skinny On Fiber


While studying Nutrition , I was fixated on learning the ins and outs(no pun intended..hee hee) of what fiber actually does for our digestive system…..

Some of us grew up thinking of  fiber as “PRUNE JUICE”…there is so much more!

Fiber is the indigestible portion of Plant Foods, Fiber does not exist in Animal Proteins.  

There are 2 kinds of fiber which are essential for a Healthy Gut 

Soluble Fiber is the fiber which absorbs water in the digestive tract to increase bulk, volume and weight of our stool

Insoluble fiber is the fiber that moves through the digestive system driving the stool out of our body 

It is recommended for every 1000 calories you should be ingesting 14 grams of fiber

Now, you do the math…Is it time to make an adjustment in your daily intake of fiber?

Some Simple Clean and Whole foods containing Soluble Fiber:

legumes(beans),oats, rye barley,plums, berries, bananas, inside of apples and pears, root veggies, inside of sweet potatoes, broccoli, carrots, and artichokes 

Now for Insoluble Fiber foods:

whole grain foods, wheat, corn, bran, nuts and seeds, potato skins, outside of apples and pears, green beans, cauliflower, zucchini, celery, avocado and bananas

A diet rich in Whole Grains, Beans, Vegetables and Fruits not only is kind to your waistline, but can potentially reduce the risk of major diseases such as cancer, diabetes, and heart disease.  Fiber as well provides fullness thus reducing sugar cravings,  lowers blood sugar levels, cholesterol, alleviates constipation, and reduces the risk of colon cancer…to name a few, this is some POWERFUL information

We all know that when we have good bowel movements it can actually change the disposition of our day…:)

The Skinny on Fiber is that you need a balance of both Soluble and Insoluble fiber in your diet….

How about that Apple?..Perfect Fiber Rich Food: the skin is Insoluble while the meat of the apple is Soluble.  

I guess thats why, “An Apple A Day Keeps the Doctor Away”

Start your day with a Fiber full breakfast

Bobs Red Mill 10 Grain Hot Cereal

This cereal is so easy to make, packed with Soluble and Insoluble Fiber:  you will receive half of your daily fiber just with breakfast

Bring 3 cups water and 1/2 teaspoon of salt to a boil

Add 1 cup of Bobs Red Mill 10 Grain Hot Cereal

Turn heat down, cover and cook for 10 minutes

Serve with 1/2 cup of berries and banana or your fruit of choice

Little bit of Almond Milk or Cows Milk and a splash of Honey, Maple Syrup or Agave……

Serving size:  1/2 cup cooked….

Store in the refrigerator either for a healthy snack or breakfast

Just add some milk, pop it in the microwave and your ready to fill yourself with a Warm Nutritious Fiber Filled Breakfast

ps:  As you increase your Fiber intake, please increase your Water…it goes hand in hand

Again, I am available to meet for Nutritional Consultations…on whatever your Health and Nutrition Goals may be…

Contact me at

xo jen