Author Archives: jen meister

Come check out my new website


I will not be at

Please come visit me at my Shiny New Healthy Website

Its awesome, and is always getting updated….


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

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