"What's for dinner" says everyone?! This question inevitably puts the responsibility upon the person perceived to be in charge of the food. They look to this food leader for answers and their comfort. But what happens to the leader when they need comfort or a simple break? Nadda. Nothing. Crickets. When it comes right down to it, no one wants to prepare dinner. They want you to prepare food so they can eat.  

Unfortunately, we have been ordered to stay home, so we do not infect others from a deadly SARS-CoV-2 virus. We have been stuck at home for the last 2 weeks with no official end in site. All restaurants, take-outs, and non-essential business have closed down for the unforeseeable future. At first, we all rallied and thought it will be fun to be home and cook everyday. Is it getting old yet?, Yes I say! Now stir that feeling together with a layer of guilt for even thinking that thought. You've got guilt pie.

Exhaustion from all the "home cooking", comes with a price. Although, you feel guilty about these feelings of heavy food responsibility on your shoulders you carry on with a smile on your face. Deep down inside an inner voice starts rising up, saying:

• When did I become the sole cook and bottle washer?
• When did it become my job? 
• Why does my family ask me what’s for dinner, every day? 
• Where does everyone go when I start banging the pots to start dinner?
• I didn’t sign up for this?
• I’m suppose to be working at home?
• Pandemic my @ss, this is a plot to make all women cook again!
• I think I will do a sit in.  I'm going to call everyone I know and have her join me.
• Viva Take Out!

Now stir that together with a layer of guilt for even thinking these thoughts. Now you've got a recipe for guilt magnified.

I say, hang on, drop that guilt, and those conspiracy theories. I am here to help, by giving you my top 5 ideas on how to make dinner everyone's responsibility. Do these 5 things and you will be the CEO of the kitchen and your life, again.

Make an Example Menu Like This

#2-Only cook dinner. Most family members already know how to do their own breakfast, unless they are younger than 7 years old. Honestly, you do not have to be the person that shoulders this time to eat. Tough love is needed.  Feed the young and get super busy at this time for older children. That means leave the kitchen. They will get the hint or starve (which is highly unlikely). Lunch is leftovers. End of discussion.

 (#3-​Give out assignments. I know, you know how to make assignments. For heaven sake, you have been in corporate America for years. You work with un-responsible people. Wrangle those kids, adult children, and significant others up. You have been unofficially been assigned as the Food Queen, start acting like one, proclaim your kingdom, enact kitchen laws, and wear your crown proudly.

#4-Batch cook and freeze for later use. Let’s face it, there are days when you do not feel like cooking. There are days that are a complete disaster, for example, the car breaks down, the sewer backs up, or that boss needs your report stat. We have all been there. You know how the old saying goes "Save for a Rainy Day".  Freezer meals are your bank account. When it is your turn to cook, make extra and freeze a batch of chili for that rainy day. Also, put a spot on the menu once or twice a month for “Chief's Choice”, “Freezer's Meal”, “Dinner Out” or even “Order Out”.  You decide on the menu and everyone sees what to expect. It actually becomes fun! Imagine looking at the Menu that morning and you see “Order Out” tonight. Can I get a Hallelujah!

#5-Save those menus and rotate monthly and seasonally.  Creating the menu becomes very easy, now. How many countless hours have you spent on Pinterest or recipe searching to find just the right recipe? Well, save that time for special occasion dinners only!!! Stop recreating dinner. Just stop it. No one is going to love you more for having a 4-course meal that includes Duck Breast with Pomegranates that literally takes 3-hours to prepare. Just stop it! Take it from me I did this for years, then I asked my family what they wanted for their special day. Guess what? They wanted Chicken or French Toast!  

Sue Petersen, CNS is a certified clinical nutritionist.  She does private consultation online, click below to set up your appointment today.

Talking from experience, I cannot tell you how many diets, and how much money I have spent on pills and programs to lose weight, just to gain it right back on afterward. Time and time again, I was promised this ‘new me’, only to be let down shortly after the diet or program was over.  Every time I gained more than I had lost, it left me self-conscious, disappointed, and feeling like a failure. The truth of the matter is:

DIETS DON’T WORK!
 
Sure, sometimes you lose the weight (at a cost to you financially, your health, and your body) for a short period of time, but diets cannot give you long-term sustainable weight or fat loss. When going through these drastic changes of dieting, your body goes into shutdown mode and your brain releases hormones telling your brain that you are starving. So when the diet is done, your body wants to replenish what it lost, plus some.
 
When you diet, you are consuming less food, so your metabolism slows down and you also lose muscle in the process. In no circumstance, in a healthy body, would you want to lose muscle mass! Instead we need to focus on what is being put into our bodies, and not how much of it.
 
There is a stigma against people who diet and then gain the weight right back, like they, the individual, are the reason they gained the weight back due to lack of will power, strength, laziness, ignorance… this puts too much power in weight being a choice or a product of not trying hard enough to be what everyone wants you to be. I read a great quote from an article in TheAtlantic.com that said, “Nutrition and fitness should be directed towards a healthy and improved lifestyle- NOT appearance (that is just a benefit).” And it’s true!
 
First off, clean eating is not a diet, it is a lifestyle choice. It is making the conscious decision to be happier and healthier, not only for you, but for your family.  Clean eating is all about being aware of the pathway your food had to go through from growth, to your plate. It is focusing on consuming whole or real food and reducing or eliminating processed, refined, or handled food from your diet.
 
Focusing on raw, organic fruits and vegetables, lean protein, and good fats, the benefits go far beyond just weight loss.  You gain more energy, improved body system functioning, improved cognitive abilities, better skin, better hair… the list goes on! Some general tips to remember when eating clean include:

• Limit processed foods
• Increase fruit and veggie intake (raw and organic are the best options)
• Cut down saturated fat
• Reduce or eliminate alcohol and tobacco consumption
• Remove sugars or artificial sweeteners
• Eat lean meats
• Cut out refined grains
• Hydrate – not with sugary sports drinks but with water. If you don’t like water try adding lemon or raspberries for a hint of flavor.

 
Now food is only one part of the weight loss equation. To lose weight and reach optimal health and wellness, you should exercise regularly, practice stress management, sleep proper amounts, hydrate, and focus on your daily nutrients. Clean eating will help you and your family feel better, long-term. And when you feel better, it shows!
 
Interested in joining a clean eating group with health coaching support?
 
Click here to learn more

It’s out with the old and in with the new for springtime, and the same should go for toxin build up in your body.  Cleansing should occur at least once a year, but it is also suggested that as the seasons change, a good cleanse can better prepare us for the changes of the seasons. Just like the temperature, the foods we eat during each season changes.  Going from spring to summer, the body is working up for some of the busiest months of the year.

Traditionally, cultures all around the world have practiced seasonal cleansing in all types of different ways.  Specifically for a liver cleanse, the liver is how the body takes toxins out of the body, and that is how the liver earns the spot of one of the hardest working organs in our bodies! The liver works with many other organs in our body to detox blood, produce bile, hormone breakdowns, and acts as a storage facility for our vitamins and minerals.  If the liver is not functioning properly, it affects many other areas of our body.

Some more important functions of the liver include removing old blood cells, helping the intestines process nutrients, chemical production for blood clotting, the breakdown and metabolizing of alcohol and consumed medications, and the production of necessary proteins and cholesterol. When people hear ‘liver disease’ they typically think of alcoholism, but that is not the only cause of liver disease or liver failure. Some other risk factors associated with liver disease include low potassium levels, drug use, exposure to certain chemicals, obesity, processed foods, viral infections and autoimmune diseases.

Some things you may notice if your liver is not performing at its best include gas or bloating, constipation, heartburn, acid reflux, yellowish tint to skin and eyes, high blood pressure, difficulty losing weight, cognitive difficulties, dark urine, chronic fatigue, poor appetite, and chronic fatigue.

If you want to support your liver there are certain foods you should focus on. These foods include beets, carrots, tomatoes, grapefruit, spinach, citrus fruits, cabbage, turmeric, walnuts, avocados, apples, Brussels sprouts, garlic, dandelion root, leafy green vegetables, broccoli, cauliflower, asparagus, green tea, artichoke, olive oil, and alternative grains like quinoa, millet and buckwheat.

There are many diets, supplements, and programs available to cleanse your liver; you need to find the one that is best for you. Consult your doctor if you have concerns or questions. Below are some general tips that have worked for me:

-       Hydrate!

-       Eat clean and organic

-       Exercise regularly

-       Eat a low-fat diet that is high in fiber

-       Take a probiotic.

-       Eat light meals more frequently.

-       Get the proper amount of sleep

-       Avoid alcohol and tobacco products

-       Avoid processed foods and whole grains

You will find that when you are done with your liver cleanse, you should notice that you have much more energy, your digestion has improved, and your skin looks younger and brighter. You will also have better mental clarity and cognitive functioning, along with a boost to your immune system and more balanced blood sugar levels.

Interested in removing toxins naturally? If you’d like to shed unwanted weight and Spring cleanse this season click below to check out my live Spring Cleanse 2015 Program in Canandaigua NY or my 14 day Private Cleanse.

Time for spring cleaning, but while you clean your house, you should clean your body with a spring detox! Spring is the time for growth and renewal and your body is energizing itself for the busy months to come. It is the perfect time to get rid of the toxins in your body and gain some rejuvenation after those long winter months.
 
There is no hiding that we pack on a few pounds physically and emotionally from the heaviness of winter. If we don’t change our habits and cleanse our bodies, we leave ourselves open to colds and flu, which is one way the body works to cleanse itself.  People generally become more stagnant in the winter and suffer from general aches and pains which can also be helped with a good spring cleanse.
 
Many cultures have historically fasted or cleansed during the spring months, and all in radically different fashions. There is no one-size-fits-all when it comes to a spring cleanse, but it is something everyone can benefit from. You need to choose one that is the best fit for you and your health.  Your body may tell you what kind of cleanse it needs and for how long!
 
Spring is the time nature produces many fruits and vegetables that are perfect for a natural detox.  This includes berries, sprouts, greens, and bitter roots that also help improve your immunity and fight off toxins and diseases. Your body should crave different foods to prepare for and get in sync with the new season. We need to listen to what our bodies need and what is offered in nature to reach optimal health and wellness.
 
If this is your first detox, you will need support from a health coach like myself. I can walk you through a whole foods based detox program. Not only is it important to plan your detox, but planning your post-cleanse is just as important.  You want to be sure to continue a healthier lifestyle by eating clean, hydrating, and limiting sugar, caffeine and alcohol intake.
 
There are so many benefits to cleansing your body. A Spring detox will help get rid of the toxic waste that has built up in your organs and cells which keep them from doing their job properly.  As the snow melts, a detox can help you shed some added weight as well! Other benefits of a cleanse include healthier skin, improved digestive system, MORE ENERGY, improved immune system, clearer thinking, improved movement and flexibility, and the general feeling of renew and rejuvenation filled with motivation as you feel lighter.
 
Some other ways to enhance your Spring cleanse is by taking some probiotics, antioxidants, massage therapy, saunas, aromatherapy baths, and exercise (sweat it out!). Foods that you should focus on with a Spring cleanse include lemons, spinach, radishes, pineapples, artichokes, nettles, green tea, green peas, coriander, celery, sesame seeds, turmeric, cabbage, dandelion roots, citrus fruits, berries, asparagus, and garlic. It is best if they are all in their organic raw natural form.
 
During your cleanse, be sure to:

• Hydrate: As you become more active you will need to drink more water
• Practice clean eating
• No caffeine, sugar, or alcohol.
• Exercise
• Meditate
• Try to eliminate animal protein, eggs, wheat, gluten, corn and soy for the duration of your cleanse. These products have allergens, and you want to be as clean as possible.

 

All’s I want is to enjoy healthy food and have time for myself, and family.  I’m thinking that is what most people want.  Aw yeah convience, more please.  So how do I make my life balance with my healthy lifestyle?  I came up with this dressing about two years ago and have fussed with the ingredients, only a thousand times. This has evolved into my standard dressing, which is simple, healthy and inexpensive. So, why is it oh so special?  It is not your typical cliché type of dressing.  You can change it up in so many delicious directions that every time you taste it, you are going to enjoy a whole new experience. You can make a batch weekly, divide and season each one uniquely.  Most importantly it is oh so creamy.

Start off by soaking raw cashews for approximately two hours.  While waiting, you can go work out, do your nails, read a steamy book or talk to your besty.  The soaking time can vary, so enjoy your two hours and if it is over two, no worries.

Once the cashews are soaked, drain those babies and toss them in a blender. Next, add in organic lemon juice, organic olive oil and organic coconut milk.  Yes, you can use non-organic, but I like to hedge my bets with the pure stuff and your body so deserves organic too. To deepen the flavor, add in tamari. Tamari is a soy sauce, which contains little to no wheat ingredients. Check the labels if you have gluten intolerances. 

Now here is where you get your medicine women on.  Break open a probiotic and add it to the blender. Yup, you heard me.  Add that, good bacteria right on top.  Whip it up into a creamy, tummy tonic blend.  As the week goes on, the bacteria will make this dressing tangy and scrumptious.

Divide this mixture into separate containers and let your creativity flow.  Combine fresh herbs, dried seasonings, nuts, veggies or fruit.  The possibilities are endless.  Here are a few examples to get you started:

Honey Loves Mustard ~ 1 teaspoon Dijon mustard + 1 teaspoon raw honey

Creamy Pesto ~ ¼ cup pine nuts, 5 capers + ½ cup basil

Asian Stir ~ ½ teaspoon Thai basil + 1 teaspoon raw peanut butter

Give “One-Size-Fits-All” Cashew Dressing a spin and gain precious you time.

Ingredients: 

·       1 cup raw cashews, soaked for 2 hours

·       1 tablespoon organic lemon juice

·       ½ cup organic olive oil 

·       1 cup organic coconut or almond milk

·       2 teaspoons tamari

·       2 probiotic capsules

·       Season to taste with fresh herbs, dried seasonings, nuts, veggies or fruit 

Instructions: 

1.     Soak cashews for 2 hours, drain and place in high-speed blender.

2.     Add remaining ingredients and blend.

3.     Equally divide into 3 containers.

4.     Season to taste with fresh herbs, dried seasonings, nuts, veggies or fruit.

5.     Store in refrigerator for up to 10 days.

6.     If the dressing becomes thick, add water and stir.

I've decide to make this week a week of LOVE!  That's right I am altering the world calendar that says Valentine's Day only needs to be one day.  I think LOVE should happen everyday, scratch that, every minute. Because frankly, all there is....is Love.

  I have been making love potions all week.  These are spontaneous potions using the spirit of love and the ingredients in my kitchen.  What no recipe?  

Absolutely no recipe is required. 

How liberating is that?

Come join me.........a pinch of this, a dash of that, a smigin of love and understanding.........here are some of the  ingredients I chose from in my cabinets to make an Elixir of Love.

Kale
Coconut Water
Celery
Herbal Tea
Cinnamon
Shilajit
Schisandra berries 
Dried fruit
Maca
Probiotics
Coconut oil
Cacao
Mangos
Lemons
Ginger

If for some reason you don't have the above ingredients, then alter with love being your inner guide.

Or try my info graphic if you are a recipaholics.  

I promise not to tell.  

Lots of love either way.

As the days get cooler we reach for the comforts from the past.  Campbell's tomato soup was one of my mother's favorite go-to-soups when I was growing up.  And I crave this soup in the fall probably to be closer to her love and warmth.  My mother did not know that this soup contains high fructose corn syrup and high levels of salt, which are now known to be bad for us.  She was trying to feed 5 children as quickly as possible. So off I went trying to recreate soup my mother would appreciate for it's convenience.  The first place I looked was at the Campbell soup label and found:

Many of these ingredients are not welcome in my kitchen such as, high fructose corn syrup, salt, potassium chloride, flavorings, and monopotassium phosphate.  But I had copious amounts of tomatoes from my garden and the desire to recreate comfort food from scratch.  

I blanched my tomatoes for 1 minute in boiling water then pureed the tomatoes through a food mill.  I tossed the skins and seeds and what remained was a liquid tomato juice.  Oh no,  I wanted it thick and yummy!  So I went to my pantry and found organic corn starch.  I could have easily added rice flour, but hey, this was my first attempt.  I'll try that thickener next.  I put the pan of tomato juice on the stove medium high to begin a slow boil.  Then I added 1 TBSP of corn starch and whisked away and it became a lovely thick soup.  I also added 2 TBPS of agave and 1 teaspoon of sea salt. And Wallah, home made yummy comfort with only 4 ingredients. From start to finish it took me the time to run to the grocery store and back.  So not only did I get the satisfaction of doing something creative, I also got the healthy benefits.  Now I know you are saying Sue, "I don't have time to do this for two bowls of soup".  Well I am here to say that my family had their bowls of soup and I froze the remainder in 10-1/2 cup servings for latter. It saves me so much time and I get to enjoy yummy soup all winter long.  Now, don't forget to label your soup with freezer tape! 

Mom would be so proud!!!!

vi·bra·tions
vīˈbrāSHəns/
plural noun
~a feeling that someone or something gives you

I love the idea that food we eat has incredible vibrating energy. 
Oscillating…moving…flowing…shaking…quivering…trembling motion

(((((((((((((((((((((((((food)))))))))))))))))))))))))

I'm a visual person so let's take a look at what I mean by energy.  Above is a Kirlian image which shows the different energy fields captured with electromagnetic photography of raw broccoli versus steamed broccoli.  It is fascinating to compare cooked food with the raw food.  Which has more vibrant light and energy?  On the other hand, cooking some foods produces specific required nutrients, such as lycopene from tomatoes. So, which type of food would provide your body with quality energy?  Well, the answer is to eat a variety of whole plant-based foods. Include steamed, raw, fresh, organic, GMO-free foods in your daily routine. Keep in mind, too much cooking will reduce the level of energy.  Now, take some time with your family and search out these Kirlian images or check out YouTube such as, the video below. Then, start making small decisive changes and you will reap the long term benefits of vibrating food. 

In conclusion, my hope for this blog and future blogs is for you to start thinking about your food choices and align yourself with more living whole foods so you may feel the vibrations of true nourishment.

Kindly,

Sue