Monthly Archives: February 2012

Friends Are Family You Choose For Yourself


The word that comes to mind after this past weekend is Camaraderie

As most of you know my kitchen is a place of peace for me

I am usually alone in my kitchen until my family hears, “Dinner is ready”

This weekend I spent time in my kitchen with my dear friend Stacey

We hiked  the outdoors of Steamboat Colorado together, and we prepared the most delicious Simple Clean and Whole meals for our families

What I noticed most about sharing my kitchen with another talented cook was I felt completely “FREE”

Free of Judgement and Criticism

We shared a sense of Union, Camaraderie, and Togetherness

Allowing these positive feelings gave us permission to share in what we love

Instead of taking ownership of my kitchen, we took complete ownership of our “FRIENDSHIP”

“Freedom Is The Opposite Of Control…Therefore The Less We Control The More Freedom Life Has To Offer”

Friends Are Family You Choose For Yourself

So. now that I shared food that nourishes you off a plate, which is “Life Lessons”

I am ready to share food you can eat on a plate…..

Stacey made the most delicious dish…check it out….Out of this world good!!!!

xo jen


Roasted Chicken with Balsamic Vinaigrette




    • 1/4 cup balsamic vinegar
    • 2 tablespoons Dijon mustard
    • 2 tablespoons fresh lemon juice
    • 2 garlic cloves, chopped
    • 2 tablespoons olive oil
    • Salt and freshly ground black pepper
    • 1 (4-pound) whole chicken, cut into pieces (giblets, neck and backbone reserved for another use)
    • 1/2 cup low-salt chicken broth
    • 1 teaspoon lemon zest
    • 1 tablespoon chopped fresh parsley leaves



    1. Whisk the vinegar, mustard, lemon juice, garlic, olive oil, salt, and pepper in small bowl to blend. Combine the vinaigrette and chicken pieces in a large resealable plastic bag; seal the bag and toss to coat. Refrigerate, turning the chicken pieces occasionally, for at least 2 hours and up to 1 day.
    2. Preheat the oven to 400 degrees F. Remove chicken from the bag and arrange the chicken pieces on a large greased baking dish. Roast until the chicken is just cooked through, about 1 hour. If your chicken browns too quickly, cover it with foil for the remaining cooking time. Transfer the chicken to a serving platter. Place the baking dish on a burner over medium-low heat. Whisk the chicken broth into the pan drippings, scraping up any browned bits on the bottom of the baking sheet with a wooden spoon and mixing them into the broth and pan drippings. Drizzle the pan drippings over the chicken. Sprinkle the lemon zest and parsley over the chicken, and serve.


To Fall In Love with Yourself Is The First Secret To Happiness


Happy Valentines Day!!!!

When I think of Valentines Day, I think of LOVE….

Love for family, friends, animals, and those who are in need

What we tend to forget about most is Love for One Self….

When we love ourselves individually the love for others flows Easily and Effortlessly

Unconditional Self Love has no limitations, no demands, no commands, no judgments, no conditions of any kind

Love starts with Self Love…I truly believe that we were born with Self Love..

When life gets in the way of Self Love thats when we begin to Self Sabotage, leading to negative patterns

As I counsel my clients on Nutrition, we always delve into Self Sabotaging habits such as Emotional Eating….

Finding a path back to Self Love will absolutely transform your thought process leading to habits that will Nourish and Feed you….

There are so many ways to love yourself

1.  Exercise

2.  Eat Mindfully

3. Have Humor With Yourself

4.  Smile Within

5.  Choose Loving Relationships

I have created a Self Love Ritual for myself over the years that actually EXUDES Unconditional Love…

I have an everyday reminder, which is my recipe for Self Love…now notice this is not a recipe I can eat

I have a laughing Buddha in my office

He has the biggest smile on his face and a chubby belly….

When I look at him, I can actually imagine and hear his Laughter and Wisdom…

This special Buddha emulates SELF LOVE….he is a reminder everyday for me to Be Present, Have Good Intentions, and Share My Wealth of Knowledge with others…

This is a short simple recipe that feeds my Heart and Soul

Find something that represents the feeling of Self Love….make it a Ritualistic reminder

Again, “To Fall In Love With Yourself Is The Secret To Happiness”

Enjoy the rest of your evening!!!!

Lots of love and light

xo jen

The Road Warrior Diet


Running into a take out restaurant…driving thru fast food restaurants…

Eating your breakfast,snacks and lunch while driving in your car…maybe even talking on your phone….

Sound familiar????

This is what I call a “Road Warrior Diet”

What is the cost of this lifestyle????

The answer is your “HEALTH AND WELL BEING”

There is no possible way your digestive system can work efficiently while engaging in the “Road Warrior Diet”

There is so much outside influence that we face each day in our daily lives….

The foods that you put in your mouth and digest while running around transform who you are…..

Rushing around eating your lunch in 5 minutes flat would equate to feeling frantic inside causing indigestion

Taking  time for yourself, sitting for your meals and digesting equates to self care and a sense of calm….

Make the choice to what the influence you want on your Well Being 

I am asked everyday in my practice…How can I lose weight?

My answer is,“It’s just not the calories you put in, it is a combination of Food and Lifestyle”

You can not have one without the other…

It is called living in Balance and Moderation…which you have heard me say before…it applies to everything in life….

With that said, I have a challenge for you this week….


Notice how long you are sitting for Breakfast and Lunch…

Are you talking on the phone, sitting in front of the computer, driving your car?

Start to reflect on how you feel after engaging in on the “Road Warrior Diet” in comparison to “Eating Mindfully.”

My hope for you is that being in a state of awareness may spark the fire to make a change in your Health and the state of your Well Being

If you are open to the challenge, please let me know how it goes…..

xo jen