Hearty & Healthy Shepherd’s Pie (with vegan alternative)

by simla@delicioushealth on January 14, 2014

‘Tis the season for hearty winter foods and this recipe is no exception. Hearty can be heart-healthy, however, so don’t let old beliefs get in the way of enjoying this delectable, cozy dish with your entire family.

Enjoy this version of Shepherd’s Pie rich with veggies and flavor – and don’t be shy about adding even more veggies… get creative!

Hearty & Healthy Shepherd’s Pie à la Simla (with vegan alternative)

Serves 4 very hungry people (i.e. including 2 growing teenagers) or 6 people with regular appetites

Use organic ingredients whenever possible.

Ingredients

For the filling:

  • 2 TBS olive oil
  • 1 small yellow onion, peeled and chopped
  • 1 tsp chopped garlic, more if you like it garlic-y!
  • 1 lb grass fed ground beef, lamb, or bison, or uncured organic bratwurst filling (which we used),
    or 2.5 cups of chopped portabello/shiitake/maitake mix for a vegan alternative
  • 1/2 tsp ground cumin to start + more to taste as you’re cooking
  • 1 medium carrot, scrubbed and chopped (I don’t peel carrots so as to benefit from the added fiber)
  • 2 stalks celery, washed and chopped, with rough ends discarded
  • 1 cup peas, frozen ok
  • Splash of broth or filtered water, as needed, to facilitate cooking
  • 5 stalks of rainbow chard – wash and separate leaves and stalks; tear greens into bite-size pieces and chop up the colorful stems after discarding the stems’ rough ends
  • A large handful of parsley, de-stemmed and finely chopped
  • Optional: Gluten-free Worcestershire Sauce, to taste
  • sea salt, to taste (don’t forget you’ll be salting the potatoes too – so keep it light)
  • black pepper, to taste (same here)

For the potato “crust”:

  • 4 large sweet potatoes, yams, or white potatoes (sweet potatoes and yams are more nutritionally beneficial)
  • 3 TBS organic ghee (clarified butter) or butter, or coconut oil for a vegan alternative
  • 1/3 cup milk or milk alternative, or enough to achieve desired consistency
  • sea salt, to taste
  • black pepper, to taste

Directions

Preheat oven to 400 degrees.

For the potatoes – Part I:

  1. Scrub and wash the potatoes. (Like the carrots, I don’t peel potatoes so as to benefit from the added fiber of the skin.)
  2. Cut potatoes into roughly 1 inch cubes for faster cooking.
  3. Boil potatoes in filtered water until tender (where you can pierce them with a fork).
  4. Work on the filling until potatoes are cooked through.

For the filling:

  1. Warm the olive oil in a large skillet for 1 minute over medium heat (do NOT overheat and let it smoke).
  2. Add onions and garlic, sauté until onions are translucent.
  3. Add your choice of meat or mushrooms and cumin, and sauté over medium/medium-high heat until meat is browned or mushrooms are beginning to soften.
  4. Add carrot, celery, peas, and rainbow chard stems. Stir periodically until veggies are tender. Add a splash of broth or filtered water to facilitate cooking if too dry.
  5. After all the veggies are tender, add the chard leaves, stir until greens are wilted.
  6. Optional: add gluten-free Worcestershire Sauce, to taste.
  7. Add parsley, sea salt, and black pepper. Stir, warm through, and turn off heat.
  8. Place filling in a large oven-safe dish (ideally glass or ceramic).

Back to the potatoes – Part II:

  1. Drain the cooked potatoes and place potatoes in a large bowl.
  2. Add the butter or coconut oil, milk, salt, and pepper and mash to desired consistency.
  3. Spoon the mashed potatoes on top of the filling in the oven-safe dish.
  4. Bake for 25-30 minutes, then broil on high until desired browning is achieved on the potatoes.

Enjoy!

***

Want to share this article? You may, as long as you include the following blurb in its entirety:

Simla Somturk, MBA, CHC, CNC, is the founder of Delicious Health®. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced beings®. Simla loves working with women entrepreneurs, professionals, expats, and autoimmune clients world-wide to help them maximize their energy, tame their stress, and take back control of their health to live intensely pleasurable and impactful lives. Schedule your complimentary Delicious Discovery Session at http://enjoydelicioushealth.com/contact/

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Product Review: Rush Bowls. Better Than Ice Cream? You Decide!

by simla@delicioushealth on September 28, 2013

As you may know already, I’m always on the lookout for great new foods on the market. For me, “great” means healthy, delicious, free of artificial or genetically modified ingredients (GMOs), and free of the ingredients I and most of my clients need to avoid – in this case: gluten and most dairy. This one I discovered while I was waiting around for my friend as he got a haircut on The Hill in Boulder, near CU Boulder (1207 13th Street, Boulder, CO). I was hungry, it was that awkward in-between-meal-times time, and it was hot.

Rush Bowls 2

Lo and behold! Rush Bowls to the rescue!

Rush Bowls offer a variety of thick, delicious blends of all-natural fruits. Some come with extra protein (soy milk, whey protein), and some with coconut milk, honey, and gluten-free granola topping.

The folks at Rush describe these bowls of goodness as a “balanced meal-in-a-bowl”. Check them out here.

Their credo is: no artificial sweeteners, additives, preservatives, and no GMOs or MSG. My kind of credo. Bowl options include vegan, vegetarian, dairy-free, soy-free, nut-free, and wheat-free. Yee-haa!

This discovery happened in 2011. I’m writing this in 2013. I still remember the perfect-ness of that cooling bowl of goodness. I had a Beach Bowl – their signature Acai Bowl served at the Boulder store. Ingredients: Acai, Banana, Mango, and pure Guava Juice. I skipped the hemp granola and honey that comes with the bowl because (1) I also don’t eat oats, and (2) the sweetness of the fruit was enough for me.

Why am I writing this now and not back in 2013? Because in the meantime, I discovered that a new friend of mine was a top honcho at Rush Bowls. When he found out how much I’d enjoyed my first Rush Bowl, he gave me a tour of the shop and let me try their other goodies. So, yes, I was spoiled. I got to sample a bunch of Rush Bowls I was able to take home with me. And because I finally have a new website to write this on (it was down for a while in reconstruction mode)!

So here’s how I would boil down Rush Bowls:

UpsidesRush Bowls 3

  • Delicious
  • Easy
  • Perfect any time of day
  • Several varieties, including those that cater to different dietary preferences and restrictions
  • “Clean,” natural ingredients – no unnecessary or unsavory sweeteners, additives, GMOs, or junk
  • Servings come in snack and regular sizes, with ingredients that are less (fruit only) and more (fruit + protein) filling
  • Overall healthy and a healthier option compared to ice cream and, in most cases, frozen yogurt

Downsides

  • There really aren’t any. The one disclaimer I have to include here is that I wouldn’t define the fruit-only bowls as a “meal-in-a-bowl,” in particular for my clients who tend to live with chronic health conditions and for whom balancing their blood sugar is very important for controlling symptoms. In this case – if this is you – I would recommend you choose one of the bowls (such as the Power Bowl or Power Bowl mini) that has the soy milk / whey protein combination to give you more of the protein you need to balance your blood sugar. Capiche?

So, are they better than ice cream? I personally think so, yes.

Obama Rush

FUNNY BONUS!

Rush Bowls got some great publicity when a university student spilled her Bowl on President Obama when he was visiting the CUBoulder campus. Read about it here. Except the item was wrongly billed as frozen yogurt! I guess even the best journalists can be mistaken at times.

BONUS #2!

If I put my entrepreneur/management consultant/hater-of-hospital-menus hats on, I am also enamored by Rush Bowls’ more recent move into institutional sales. What does that mean? It means they’re selling their products to hospitals! YAY!

I have long been a critic of hospital menus, which are packed with exactly the inflammatory foods that patients should avoid. (Hello – jello? Really? McDonald’s in the lobby and mac & cheese on the menu? Puh-leez.) Such a refreshing move on Rush Bowls’ part – and a brilliant business market for them to be in.

So, if you ever have the misfortune of being in a hospital, at least now you may have the good fortune of being comforted more healthfully – with a Rush Bowl.

Rush to get your own Rush Bowl…

Aside from their Boulder store, where I enjoyed mine, Rush Bowls are sold across the US in Whole Foods, King Soopers, and other markets. Check here if they’re available near you or order online.

Enjoy!

Disclaimer: I am not financially compensated for saying any of these things. This is purely my unadulterated, unbiased opinion.

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My Favorite Green Smoothie

by Simla on March 21, 2012

Good morning!

Sipping my green breakfast smoothie right now and wanted to share my recipe with you. You need a good blender to start. [click to continue…]

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Valentine’s Day. We hear it and tend to associate the day with having a sweetheart to dote on. And, depending on our state of happy couple-dom or lack thereof, we either glow with anticipation or want to shrivel up and disappear in a corner somewhere.

What if none of that mattered?

What if your sweetheart was YOU? And you treated yourself like the love of your life?

We, especially as women, tend to take care of everything and everyone else before ourselves. Today I’d like to invite you to turn that way of being upside down. You’ll be a better better-half, mom, daughter, sister, co-worker, girlfriend, friend, and – above all - Self if you first take care of your own needs and happiness, from the inside out.

Feed yourself first with the following “soul food” suggestions:

1. Catch & release negative self talk.

What goes through your mind when you look in the mirror? How about when you are handed a challenging assignment? Or when you’re slammed with a curve ball that life throws at you? Our minds chatter all day long – this is inevitable. What is NOT inevitable is whether your chatter is positive or negative. Your mind is like a monkey and, and such, can be trained like one.

Here’s how:  tune in and “listen” or observe your thoughts as if you’re watching a movie reel unfurling before your mind’s eye. What are you saying to yourself about yourself? Would you say the same things to your best friend? If not, change it. Choose to pause, erase, and replace any negative scripts with more positive ones. E.g. “I hate my thighs!” becomes “I love how strong my body is, how it serves me day in and day out no matter what I throw at it.” Or “I don’t know if I can do this/if I’m up to this/I suck at XYZ” becomes “I am smart and can do this as well as if not better than anyone else!” As my dear friend Angel Stork of Invocation for Life says: “Don’t feed the bad dog.” Attitude is everything; own yours.

2. Sleep.

When’s the last time you really felt refreshed? So thoroughly rested that you woke up with a smile, breathing in a generous sigh of gratitude for feeling so blissfully rejuvenated? Let me guess – it may have been a while. If you’re not rested, you are not only operating at below your potential, you can be moody, indecisive, more prone to getting sick, and gain weight more easily. So give yourself the gift of sleep: at least one night this week, head into bed by 9PM with a good book, drift off to sleep naturally, and let yourself sleep in as late as you need to until you wake up naturally. No work, radio, TV, or alarm clock allowed. Breakfast in bed: optional.

3. Play.

When’s the last time you had so much fun that you forgot all your problems?

This past weekend I took the Ninja Fit class at my friend Mary’s martial arts studio BoulderQuest in Boulder, CO. What I didn’t know going in was that it is a mixed-age class, which ended up being the best surprise! I was giggling as I jumped rope, did shoulder rolls forward and backwards, and threw knuckle sandwiches at a punchbag alongside a mussy 4-year-old boy and brilliant 11-year old girl who had better biceps than I did, among others. Not only did I get the best workout (I’m still sore in muscles I did not know I had 3 days later, even though I already work out 5-7 days a week), I was having so much fun feeling like a kid that I totally forgot about the world outside.

What’s one activity you can commit and look forward to this week that will feel like pure play?

And if you’re ready to go even deeper into your relationship with your body, food, and self, contact us at Hello(at)EnjoyDeliciousHealth.com to schedule your complimentary Delicious Discovery Session.

May love be yours always.

***

Want to share this article? You may, as long as you include the following blurb with it in its entirety:

Simla Somturk Wickless, MBA, CHC, CNE, is the founder of Delicious Health ® LLC. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced Beings ®. Simla loves working with women entrepreneurs, professionals, expats, and autoimmune clients world-wide to help them maximize their energy, tame their stress, get to their ideal weight without dieting, and take back control of their health to live intensely pleasurable and impactful lives. Learn more  at www.EnjoyDeliciousHealth.com or www.DeliciousHealthBlog.com.

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Decadent Coconut Chocolate Pudding

by Simla on February 14, 2012

Decadent... AND good for you!

Super easy to make, this pudding combines the luxurious pleasure of dark chocolate with the richness of coconut milk for a decadently delicious – and healthy! – dessert that’s perfect as you curl up on the couch after dinner or as a treat when you take a break from work or busy-ness during the late afternoon.

Not to mention, it’s perfect as a Valentine’s Day dessert if you’re having dinner at home.

The dark chocolate gives you lots of antioxidants – in addition to pleasure, of course – and the coconut milk is a fantastic substitute for milk, which doesn’t work for everyone. Coconut milk has saturated fats but these are the “good” medium-chain saturated fats that your body needs as building blocks for healthy hormones, including your reproductive, stress, and thyroid hormones. Coconut fats also have the distinction of being a type of fat that our bodies readily convert to energy vs. store as… fat!

So go ahead and indulge. And try not to lick the bowl. At least while anyone is watching.

Decadent Coconut Chocolate Pudding
Makes 6-8 servings

Ingredients

1/3 cup plus 2 TBS unsweetened dark cocoa powder
4 cups unsweetened coconut milk
1/4 cup agave nectar, more to taste (up to 1/3 cup)
1/3 cup arrowroot powder
pinch of sea salt
1/4 – 1/3 cup unsweetened shredded coconut + 2 TBS for garnish

Directions

Variations

Enjoy!

***

Want to share this recipe? You may, as long as you include the following blurb with it in its entirety:

Simla Somturk Wickless, MBA, CHC, CNE, is the founder of Delicious Health ® LLC. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced beings ®. Simla loves working with women entrepreneurs, professionals, expats, and autoimmune clients world-wide to help them maximize their energy, tame their stress, get to their ideal weight without dieting, and take back control of their health to live intensely pleasurable and impactful lives. Learn more  at www.EnjoyDeliciousHealth.com or www.DeliciousHealthBlog.com.

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Who doesn’t love spaghetti? (If you say “me!” I want to hear from you; otherwise this is a rhetorical question.)

Talk about winter comfort food. And a healthy version at that! In this dish, using spaghetti squash in the place of spaghetti gives you a low-carb infusion of dense nutrients and fiber, and using ground buffalo gives you a beef alternative that provides a lower-fat boost of warming proteins for a well-rounded, delicious dish that is sure to become a new favorite.

We had a lovely dinner recently with our friends Tiffany and Chad where they served us a delicious spaghetti squash preparation with lentils (great for a vegan option, by the way), which reminded me I hadn’t celebrated this squash at all up until now. So here’s the celebration of spaghetti squash in this season of squashes…

Spaghetti Squash “Spaghetti” with Buffalo Bolognese Sauce

Squash makes about 6 cups or 6 servings ~ leftover suggestions located at end of recipe

Bolognese sauce makes about 4 cups or 6-8 servings ~ great for freezing extras

Ingredients

For the spaghetti squash:

Spaghetti Squash - nature's pasta

For the dairy-free bolognese sauce a la Simla:

Directions
For the squash:
  1. Preheat your oven to 375 degrees.
  2. While you’re waiting for the oven to heat up, prepare the spaghetti squash and chop your veggies.
  3. Once the oven is at 375 degrees, place prepared spaghetti squash in oven using an oven-safe dish, rind-side up and bake for 30-40 minutes, until inside of squash is easily pierced with a fork. Once cooked, set aside to cool down.
  4. Once the squash has cooled down, use a large fork to lightly scrape out and separate the squash stands. They will look like spaghetti strands. Set aside until ready to serve.
For the bolognese sauce:

Bolognese Sauce Bolognese Sauce
  1. Preheat a large saucepan/pot over medium heat for 1 minute.
  2. Add olive oil along with onions, garlic, sea salt and black pepper. Stir well and saute over medium/low-medium heat for 2-3 minutes, until onions start looking translucent. Don’t let the garlic burn; turn down the heat if you need to.
  3. Add carrots, tomatoes (if using), and mushrooms and saute for another 5 minutes over medium heat, until softened.
  4. Add buffalo with the oregano, cumin, and coriander and stir over medium/medium-high heat, breaking up any larger chunks and cooking through until no pink remains in the meat.
  5. Add white wine, broth, and yogurt (if using) and stir thoroughly, bringing to a simmer.
  6. Cover pot and gently simmer until sauce is thickened and flavors are blended well, about 35-45 minutes. If you have the time, you can let it simmer for up to 1.5 hours for even better flavor.
Serving suggestion:
Eat just like spaghetti. Spoon a generous amount of the bolognese sauce over the squash and enjoy. You may want to sprinkle with grated parmesan cheese or 2 TBS of nutritional yeast for a cheesy-tasting dairy-free option rich in protein and the B vitamins.
Leftover suggestions:
Freeze the extra bolognese sauce for use at a later date when you don’t feel like cooking!
You will also likely have extra spaghetti squash leftover. Some suggestions to schlurp it up:
Enjoy!
***

Want to share this article? You may, as long as you include the following blurb with it in its entirety:

Simla Somturk Wickless, MBA, CHC, CNE, is the founder of Delicious Health ® LLC. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced beings ®. Simla loves working with women entrepreneurs, professionals, expats, and autoimmune clients world-wide to help them maximize their energy, tame their stress, get to their ideal weight without dieting, and take back control of their health to live intensely pleasurable and impactful lives. Learn more  at www.EnjoyDeliciousHealth.com or www.DeliciousHealthBlog.com.

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A Sweet Antidote to Sugar Cravings

by Simla on January 16, 2012

‘Tis the season for increased sugar cravings AND New Year resolutions to get rid of fattening habits – like having and giving in to sugar cravings – AND sweet vegetables, so I figured why not combine all these elements into one article to help you reduce your sugar cravings from the inside out?

If you think you can simply overcome sugar cravings by completely quitting sugar, you’re creating a lose-lose situation.

Why? Because:

Craving this?
  1. You are addressing only the tip of the iceberg and fighting deeper forces with a needle instead of a sword, which is a strategy doomed for failure; and,
  2. You are unnecessarily depriving yourself of all sweet pleasures, which you can still enjoy in a balanced way if your body is truly in balance – without having or succumbing to uncontrollable cravings.

The Good News and the Bad News

The bad news is that we are genetically hardwired to crave sugar under certain circumstances.

The good news is that these deep-seated sugar cravings are NOT about having enough willpower, so you can let go of that guilt right now.

More good news is that you can DO something about changing your body’s circumstances proactively so that you are not left powerless in the clutches of sugar cravings.

The bad news is that after reading this article, you will now know you can REALLY do something about your sugar cravings for good… and you may feel guilty again if you don’t.

Why You Crave Sugar

Some of the most common circumstances that will predispose your genetic programming to kick in and make you crave sugar way beyond the reach of willpower are:

  • Skipping meals, especially breakfast, and therefore predisposing yourself to low blood sugar levels throughout the day, also known as “hypoglycemia”;
  • Nutritional deficiencies such as lack of enough B vitamins, magnesium, and others due to eating a Standard American Diet (“SAD”), which is indeed sad and replete with refined foods and lots of fake, empty food-like substances;
  • Eating a diet heavy in refined carbohydrates such as breads, pasta, baked goods no thanks to aforementioned SAD, which messes with your metabolic balance and ability to generate energy well;
  • If your taste buds are conditioned to want overly sweet foods due to frequently imbibing in unnaturally sweet foods such as commercial and packaged foods found – again – in the aforementioned SAD, e.g. regular or diet sodas, pre-sweetened oatmeals, sweetened yogurts, etc.
  • Drinking coffee or other highly caffeinated beverages, especially on an empty stomach. Note: tea doesn’t always apply to this rule;
  • Lack of enough sleep;
  • Sun and light deprivation;

and last but not least:

  • Not eating enough healthy complex carbohydrates in the form of vegetables and fruits to give your body the energy source, metabolism-balancing nutrients, and natural levels of the “sweet” flavor it needs

Today, I’m going to share tips with you on how to reverse this last point, in particular by adding more sweet vegetables to your diet.
Sweets for My Sweet (Tooth):  The Power of Sweet Vegetables

Sweet vegetables – many of which are root vegetables – are powerful allies in your quest to overcome sugar cravings. Here’s just a smattering of their power:

Chiogga Beets. Gorgeous, no? A bit psychadelic too.
  • Sweet veggies are one of nature’s anti-anxiety and anti-spaciness remedies: they help ground you.
  • They are said to soothe your internal organs and energize your mind.
  • They help your body detoxify more effectively and protect it from inflammation.
  • Including sweet veggies can add a rich variety to your food choices – there are so many to choose from!
  • They are scrumptious – nature’s candy.
  • They can crowd out less healthy foods on your plate.
  • They’re easy to prepare, and often edible raw – no cooking required!
  • They’re beautiful. See picture at right.

Sweet Veggies vs. Sweet Cravings

Adding sweet vegetables to your daily food choices will help you reduce your sweet tooth from the inside out. Here are some sweet veggie varieties to try and tips on how to easily incorporate them into your daily menu:

  • Carrots:  Check out the recipe here (look under “Variations” to use carrots).
  • Onions: Red, yellow, white, brown, vidalia (extra sweet), cippolini, shallots, scallions, oh my! Add to pretty much any soup, stew, salad, or main dish as a base and have fun with all the different varieties.
  • Leeks: Underappreciated veggie if there ever was one. Add to stews, soups, or make a simple side dish by simmering the following in about 1/2 cup of water: 1 large leek, chopped, using only the light green and white parts + 1 medium carrot thinly sliced + 2 TBS of white rice + sea salt to taste. Done in 20 minutes.
    Pumpkin Dessert
  • Beets: Yellow, orange, chiogga (picture above), and red varieties have different intensities of flavor. Enjoy raw, baked, steamed or boiled in your salad or as a side. You can also add to your home-made broth for a beautiful pink color and hint of sweet, or juice it for a refreshingly sweet addition to your smoothies or fruit/veggie juice blends.
  • Winter squashes: So many varieties! Check out this month’s recipe,Spaghetti Squash “Spaghetti” with Buffalo Bolognese Sauce . A personal favorite of mine is Kabocha Squash, also known as a Japanese Pumpkin. Here’s a fantastic sweet, detoxifying soup you can make with it. My preference is to steam it and have with with lamb chops or another (grass-fed) red meat.
  • Pumpkin: Wonderful substitute for sweet potatoes and yams as a side dish. Or a simple, delicious dessert here.
  • Sweet potatoes and yams: Add in soups, salads, as a side dish… steam, bake, saute… Try this Coconut Yam Soup – perfect for a cold winter day!
  • Plantains & bananas: Technically fruits but I’m sneaking them in here as they can be used like veggies. Check out some suggestions in this article that recently printed my tips.

The longer you cook these veggies, the sweeter they will tend to get. I once forgot that I was baking a sweet potato in the oven. Lucky me… because by the time I remembered, I had left it in there long enough to where it had caramelized. It tasted ridiculously good!
And now you have it – a satisfying, simple, sweet way to start squashing those sugar cravings.
Enjoy!
***
Want to share this article? You may, as long as you include the following blurb with it in its entirety:

Simla Somturk Wickless, MBA, CHC, CNE, is the founder of Delicious Health ® LLC. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced beings ®. Simla loves working with women entrepreneurs, professionals, expats, and autoimmune clients world-wide to help them maximize their energy, tame their stress, get to their ideal weight without dieting, and take back control of their health to live intensely pleasurable and impactful lives. Learn more  at www.EnjoyDeliciousHealth.com or www.DeliciousHealthBlog.com.

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A special post on the Delicious Health blog this week – authored by extraordinarily gifted coach Alicia Marie Fruin, owner and principal coach of People Biz, Inc. I thought this would be very timely given we’re all still talking about New Year resolutions. So here you go – some real tips to follow through on your resolutions and achieve real results…

Happy resolutions,

Simla

***

“Disrupt your lifebusinessrelationships, or even your body, and engage in the power of a new year!

You may have noticed that we as human beings have a limited ability to pay attention – you know, really be present – which is why we benefit from declaring publicly what we will pay attention to each year. What we pay attention to grows and thrives. This is what makes goal setting, declared intentions, and resolutions a sound strategy.

However, as a result of this inability to be present 100% of the time, we unconsciously design an environment to depend upon, which allows us to free up mental power and the ability to pay attention. To say it simply, we have an unconscious dependence on our environment to determine WHO we will be and WHAT we will do.

So, for real change to occur you MUST actively interrupt your current environment to see real growth and development in any area of your life or business. The loftier the goal, intention, or resolution, the larger the disruption must be.

Steps:

You have to change the environment, or in other words, structures and systems that support the attitude and behaviors – the status quo.  Every way of being has an existing structure. Everything you do on a regular basis creates an environmental dependence. If you want to be another way you will have to tear down the structures that support the old way of being. If you want to build a new habit, you must figure out what environment would be conducive to that new behavior.

An example: Let us say that I wanted to change from being overweight and out of shape to being slender and athletic. I would have to change my schedule, what is in the refrigerator, how I shop, who I associate with, the clothes I wear, the books I read, and the shows I watch on television. All my systems (practices, patterns, policies and processes) would have to be evaluated for their ability to support my goal of slender and athletic.

Another example: I am a consultant who has been hired to identify why retention and productivity are so low. It doesn’t take long to identify the culture of hard work, sacrifice, and fear, conditions not conducive to retention and productivity. Some of the systems I will have to dismantle or change are e-mail outside of work hours, late afternoon or early evening meetings, what the managers do and say, how we acknowledge employees and what we acknowledge them for, communication lines, etc.

Again, when you are looking to create something new, or to change a condition or circumstance, you want to evaluate the environment that supports it and determine what needs to be dismantled and what needs to be put in place.

Time and time again I have had to reassure staff, our coaches, or clients that disruption is supposed to happen when people are in our programs. We are in the growth and development business for goodness sake :) … we take people way outside their area of comfort so they can explore a new possibility. The first thing clients notice when in our programs is that all their old ways of doing things are insufficient for growth. This can appear to be a bad thing until conscious environmental design begins to occur.

There are two pitfalls to avoid when looking at what or how to disrupt, and therefore grow:

  1. People in your life or business are the largest structure to dismantle, re-train or elicit support from. You cannot design an environment that is conducive to your growth without including others.
  2. Do not underestimate small environment changes. The simplest of changes can make all the difference. For example; you have a solid declared commitment to eat healthy yet you eat poorly at night and can’t seem to change. Each night you sit in front of the TV and eat whatever you want, while relaxing in your favorite chair. You might: rearrange the living room, move the TV, sit in a different chair, create a family dinner night where everyone sits in the dining room with TV off. Maybe you just get support from your family with never eating while watching TV? Even just one of the environment changes could be the difference.

For more support in having an unprecedented year, consider engaging in one or more of our upcoming programs:

I look forward to sharing this adventure with you!

Many blessings,
Alicia Marie Fruin

People Biz, Inc. is a coaching and training company that helps clients to achieve measurable transformation in realizing their personal and professional goals. Owner Alicia Marie Fruin has since been coaching, training and helping business owners for over 12 years. Her years of experience as a professional coach, workshop leader and entrepreneur have allowed her to help individuals and businesses reach their optimal potential, improving productivity and increasing profits. More information on coaching and training services offered by People Biz, Inc. can be found online at www.peoplebizinc.com or by calling (512) 989-2230.”

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Calling all Women Entrepreneurs & Entrepreneurs-in-the-Making & Busy Superwomen:

You are invited to a FREE live teleclass with health, nutrition, and balanced living expert Simla Somturk Wickless of Delicious Health

Right about now, you’re probably excited about getting going in 2012 to make your business and personal dreams come true. I can’t be happier for you. For my part, I want to make sure you have the lasting energy and resilience to go the distance!

If you are a woman entrepreneur or are in the process of transitioning to becoming an entrepreneur, you will likely face some or all of the following challenges if you haven’t already:

However, you owe it to yourself and all the important people in your life to look, feel, and be at your best as you do your part in creating positive ripple effects in the world… and your time is NOW!

What’s your first step? Sign up now to join me and your equally dedicated peers LIVE on this upcoming complimentary teleclass:

“Revved Up for 2012! How to Feed Your Body, Mind & Soul to Create the Business & Balanced Life You Crave without Burning Out”

DATE:  Thursday, January 26, 2012
TIME:  5PM Pacific / 8PM Eastern
DURATION:  30 minutes

In this teleclass, you will learn:

Sign up here!

Name
Email

Note: We will never share your information with any other individual, company, or third party.
By signing up for this event you will also receive Delicious Health’s complimentary eZine, Delicious Byte, as well as occasional special invitations to upcoming events.

Typical of all my teleclasses, this is a free call packed with use-it-now informationAnd you will receive the recording even if you can’t make the call live. All you need to do is sign up above.

What’s going to make it even more fun is that I will be interviewed by someone who knows the importance of energy and resilience when it comes to becoming and being an accomplished woman entrepreneur:  Jeannie Spiro – Business Coach & Marketing Mentor – of She’s Confident, a company dedicated to helping employees leave their jobs and become unstoppable solopreneurs.

We are looking forward to hearing your voice on the call!

***

Simla Somturk Wickless, MBA, CHC, CNE, is the founder of Delicious Health LLC. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced beings TM. Simla loves working with women entrepreneurs, professionals, and autoimmune clients to help them unleash their energy, tame their stress, get to their natural weight without dieting, and take back control of their health to live intensely pleasurable and impactful lives. Learn more  at www.EnjoyDeliciousHealth.com or www.DeliciousHealthBlog.com.

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Quince Jam

by simla@delicioushealth on December 30, 2011

Have you ever heard of quince? Have you ever bitten into one?

Quince Jam

It’s a popular Mediterranean fruit – also used extensively in Latin America such as in the form of Dulce Membrillo in Argentina – that I’m seeing more and more in the US and that I’d like to introduce you to if you’re not yet acquainted.

This recipe creates one of my favorite treats in the world. Quince is a popular winter fruit in Turkey and making jam with it allows us to enjoy it all year round.

Quince jam is a beautiful and delicious treat to have at your holiday table – breakfast (great on toast), lunch (great with a savory meat-based side dish), snacks and appetizers (incredible accompaniment to any cheese), and dessert (who says you have to eat it with something?).

The fresh fruit itself looks and feels like an unripe yellow pear and has a tart, almost dry texture when you bite into it even if it’s ripe. When transformed into a jam, quince has a beautiful rich reddish color and a delectable sweetness.

This was my first time ever making quince jam – or any jam! – so I’m going to walk you through this easy process step by step, just like I had to learn it.

A cool bit of trivia: “The term “marmalade“, originally meaning a quince jam, derives from “marmelo,” the Portuguese word for this fruit.” (Source: Wikipedia)

If you’re not familiar with quince, you certainly will be after reading this recipe!

Quince Jam

Dried cloves

Makes about 3 large canning jars’ worth or 8 small canning jars.

Ingredients

Directions

Steps 1 & 2

  1. Prepare a large bowl with 3 cups of filtered cold water, adding fresh lemon juice from 1/2 lemon.
  2. Peel the quince using a paring knife and remove the seeded core from each fruit. Set seeded cores aside. Cut the quince into uniform  1/3″ cubes or rectangles and immediately place into cold lemon water to prevent browning.
  3. Pluck seeds from the quinces’ cores (see picture at right) into a large stockpot you will be using to make your jam.
  4. Fill your stockpot with 5 cups of filtered water. Bring to a boil.
  5. Once you have chopped all the quince and brought the water to a boil, place all the chopped quince into the stockpot.
  6. Add the sugar. Stir well.
  7. Simmer over low-medium heat for 2.5 – 3 hours, stirring occasionally to ensure the jam does not burn or boil over. Take
    Step 3

    time to skim off and discard any foam that develops. The jam is done when (a) you notice the color of the quince start turning a rich orange-red and (b) the quince becomes tender, and (c) the liquid has thickened to a syrupy consistency.

  8. After you’ve confirmed this level of “done-ness,” stir in 4 TBS of fresh lemon juice. Simmer for another 3-5 minutes, then turn off the heat.
  9. Let cool and fill up your jars. Leave at least 1/8″ of space at the top of the jar. Wipe the rims of the jars for a clean seal, if you will be sealing the jars.
  10. If you’re going to seal your jars, check out the instructions on this helpful page.
  11. You’re done!
Enjoy ~
***

Want to share this recipe? You may, as long as you include the following blurb with it in its entirety:

Simla Somturk Wickless, MBA, CHC, CNE, is the founder of Delicious Health LLC. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced beings TM. Simla loves working with women entrepreneurs, professionals, and autoimmune clients to help them double their energy, tame their stress, get to their natural weight without dieting, and take back control of their health to live intensely pleasurable and impactful lives. Learn more  at www.EnjoyDeliciousHealth.com

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