Never underestimate the power of rejection.
Rejection will initially hit you like a ton of bricks.
Crush your self-esteem and ego.
But only for a moment if you allow it, you can find that rejection can free you from what the universe may have been telling you all along was not the appropriate path for you. Sometimes, our hearts and minds lead us in directions haphazardly. It’s when we hit a stone wall that we become self-aware and can stand in our truth. To be honest with ourselves, we will have heartache over what we envisioned but reality will keep us grounded. Only allowing us to relish such unrealistic thoughts until we have overstepped the excitement of thinking to the actual doing. Sometimes, these fantastic thoughts can propel us in directions we never imagined. So, they definitely have their place in our lives, just not a permanent one. Once we stand back and view it for what it truly is…an educational mind-expanding experience….will we be able to approach the next challenge that eagerly awaits our arrival.
2 cups coarsely mashed sweet potatoes (or yams), about 2 large potatoes
2 bulbs of roasted garlic
1 cup cannellini beans (rinsed and drained, if canned)
2 garlic cloves, minced
1/3 cup panko bread crumbs (gluten-free, if desired)
1/3 cup garbanzo bean flour (or allpurpose, wheat, etc)
1 large egg, lightly beaten (or egg whites)
1-1/2 teaspoons smoked paprika
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon black pepper
1/8 teaspoon cumin
2-3 tablespoons olive oil
1 avocado, sliced
2/3 cup plain Greek yogurt or sour cream
1 teaspoon maple syrup (I used agave syrup)
extra salt and pepper for seasoning yogurt/cream
4 whole wheat buns (or gluten-free buns)
Pierce potatoes (I used 2 large) all over with a fork and place on a paper towel, setting in the microwave.
Microwave for 5 minutes, then flip and cook for 5 minutes more. If not using a microwave, boil potatoes in pan of water until soft. Fork should easily be inserted into potato.
Remove, slice in half and let cool until you can scoop out the flesh.
In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, egg, panko and flour.
Mix together until combined, then place bowl in the fridge for 15-20 minutes. This helps form them into patties, but as a warning they are still somewhat messy.
While mixture is chilling, combine yogurt/sour cream with 2 bulbs (squeezed out) of roasted garlic cloves, maple syrup and a sprinkle of salt and pepper in a blender or food processor. Process until smooth then set aside until ready to use.
Heat a large skillet over medium heat and add 2 tablespoons olive oil. Remove mixture from fridge and form into 4 equal patties, then place in the skillet once hot.
Since the mixture can be wet and messy, do not move until they are fully cooked and golden on one side! This takes about 5-6 minutes.
Then, add more oil if needed (this really helps cook them) and flip burgers very gently. Cook for another 5-6 minutes.
Toast buns if desired. Assemble by topping burgers with roasted garlic cream and avocado! We also used caramelized red onion one night and it was delicious.
recipe by: Ashlie Sykora, USA
Ashlie is a health coach
Do you know a highly active child that seems to have an endless supply of energy? The behavior of these children can be frustrating and confusing. Parents may even fear that there is something “wrong” with their child. However, high levels of activity are typical of many children! Almost every child is very active in some circumstances, and some may fit this description more frequently than others.
These children do not necessarily have a disorder such as Attention Deficit
Hyperactivity Disorder (ADHD). It is also important to note that an inattentive
child doesn’t necessarily have Attention Deficit Disorder (ADD), which is
similar to ADHD but without hyperactivity. In many cases, diet may be a major
factor in highly active children.
Linking sugar and other ingredients with very active behavior in children is a
theory which began in the early 1970s by Dr. Benjamin Feingold. Parents who
perceived that their children become more active after consuming sugar-filled
foods have since furthered this theory.
Five easy ways to reduce sugar consumption:
1. Swap out sugar-covered cereals with an item that has five ingredients
or less – and keep sugar fewer than 10g or less.
2. When you pack a lunch – focus on whole grains, vegetables, and fruit.
3. Replace sugary sport drinks, soda, and juices with naturally-sweetened water, teas, or milk.
4. Skip the ice cream and serve icy snacks like homemade fruit sorbets and frozen bananas.
5. Switch out candies, cookies, and cakes with wholesome snacks and fruits (apples with peanut butter,
peaches and plain yogurt, whole wheat crackers and cheese etc.)
How you can calculate your sugar consumption?
One small cube of sugar is equal to four grams. Grab a box of cereal, a fruit juice, or a box of cookies from your refrigerator or pantry. Find the amount of sugar in grams in this item, and divide that number by four. The number you see is the amount of sugar cubes for just one serving of that item. Most often, we consume more than one serving and those sugar cubes quickly add up. This method will allow you to see exactly how much sugar you, or the small mouths you may feed, are consuming on a daily basis.
Want to learn more?
1. Recipes for kids: Have fun with healthy eating. Mayo Clinic. 2013.
2. The Feingold Overview. Feingold Association. 2013.
3. Smart Snacking. The Nemours Foundation. 2013.
4. Ways to Enhance Children’s Activity & Nutrition. National Heart, Lung, and Blood Institute. 2013.
5. Liquid Candy. Center for Science In The Public Interest. 2013.
rewritten with permission © Integrative Nutrition
Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God.
Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won’t feel insecure around you.
We are all meant to shine, as children do. We were born to manifest the glory of God that is within us.
It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.
A Return to Love: Reflections on the Principles of a Course in Miracles
by Marianne Williamson
As a student at the Institute for Integrative Nutrition, I have had the honor of “meeting” many amazing people who are all interested in promoting health & wellness. Through our combined efforts we have compiled several recipes meant for sharing. I will be uploading the comprehensive free e-book which has over 100 pages.It is truly amazing and a great resource for anyone looking to try new healthy options. Just to give you a sampling of some of the great recipes. I will be posting individual recipes which include the name and contact information of the author should you wish to find more recipes in that person’s specialty.
Enjoy! Please tell me what you think!
Pumpkin-Ginger Immunity-Mood Smoothie
VEGETARIAN, SUGAR-FREE, EGG-FREE, NUT-FREE, SOY -FREE, CORN-FREE
1/2 cup organic pumpkin purée
1 cup almond or nut milk
1/2 banana (frozen or fresh)
1/2 cup gluten-free rolled oats
1-2 tbsp flax seed or ground flax (optional)
1/2” piece fresh ginger (more or less to taste)
1 tbsp maple syrup (or more if you like it sweet)
1 tsp maca powder (optional)
1 tsp camu camu powder (optional)
1 tsp ashwagandha powder
1 tsp bee pollen
Cinnamon & nutmeg to taste
Add ice if you like it super cold
Add all ingredients to a blender & blend until smooth and creamy. Remove & enjoy!
recipe by: Jenipher Minnaar, Fort Lauderdale, Florida, USA
Jenipher is a holistic health coach who helps busy women create their own personal “Blueprint for Exceptional Health & Living” so that they can ditch the diet dogma, effortlessly lose those last few pounds, reduce stress and feel energized and balanced.
from a FREE publication, Real Food e-book compiled of delicious whole food recipes from the Health Coaches at IIN.
This is produced for distribution without charge and meant for sharing. Please pass it on.
Lea Michele’s Debloating Juice
Posted on 5/21/2014
1 glass of water
Juice of 2 lemons
1/2 cucumber, chopped
6 cubes of watermelon
Handful of fresh ginger shavings
Blend and enjoy!
Real Food E-book Recipes Series
Recipes from the talented Health Coaches at the Institute for Integrative Nutrition.
A Healthy Taste of Mexico
4 cups cooked organic brown rice
1 large organic bell pepper, chopped (color of choice)
1/2 organic seedless cucumber, chopped
1 cup organic chopped tomatoes
1/4 cup organic chopped red onion
1 can organic black beans or kidney beans
1 bunch organic fresh chopped cilantro
1 organic ripe avocado chopped
Fresh lime juice
Salt and pepper to taste
Wash and soak brown rice. Cook as directed ( I use vegetable broth w/ cumin, paprika, and garlic powder for added flavor instead of water). Chop all fresh ingredients in bite sized pieces and place on top of rice. Add beans, avocado and cilantro with a squeeze of lime juice. For added flavor and fun, you can add regular or vegan shredded cheese, sour cream and hot sauce.
Northern Virginia, Va. USA
Somie is a Health Coach and Master Esthetician