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Over the past couple of months I have been doing food demonstrations educating people on how to increase the benefits of particular foods through cooking techniques. So far I have averaged about one demonstration a month. Each one I put together helps me to gain the supervised hours I need to get my license to practice as a nutrition specialist in the state of Maryland.

Back in July, my classmate Maureen and I led a fermentation workshop. We were able to share what we’ve learned regarding the benefits of eating fermented foods. Participants went home with fermented kefir, sauerkraut, ketchup, and fermented fruit and vegetable drinks known as kvasses.

In August I did a cooking demonstration at the Mt Rainier’s Farmer’s Market. There I tried to emphasize quick and easy recipes that involved many of the vegetables sold at the market. There was quite a bit of interest. I am sure that had nothing to do with the free food samples. To learn more about that day – please go to my YouTube page and see the slide show

September I hosted a canning party  where we canned applesauce and some spicy salsa. Canning is a great option if you have a garden and want to enjoy the fruits of your harvest later in the year.

Just last weekend I gave a workshop at a church in Baltimore on apples – how to serve them fresh and cook them in both savory and sweet dishes. For me, the best part of the workshop was when the 5-year old boy wanted to be the first to try the green smoothie made of kale, ginger, banana and apple, and then he immediately asked for seconds!

I have been lining up engagements throughout October and November. If you know of a group that’s eager to learn, perhaps we can arrange something!

Protein-rich Breakfast #6Part of the protein-rich breakfast dozen

This recipe comes from Josh Rosenthal’s Integrative Nutrition*


  • 1 cup cooked brown rice (5 g protein; $.86/lb);
  • 1 cup milk (8 protein; 3.79/gallon);
  • 1 cup chopped apple ($2.49/lb);
  • 1 cup walnuts (4 g protein; $6.99/lb);
  • Pantry items: 1 teaspoon cinnamon;
  • 1 teaspoon vanilla;
  • 1 teaspoon salt.
  • 1/4 cup of whole yogurt (3 g protein; $3.49/qt)

How to: Mix all ingredients together and place in a container with a lid and refrigerated 12 hours allowing the rice, fruit and nuts to soak up the milk and spices). Warm and serve with 1/4 cup of whole yogurt.

20 g protein; total cost = $17.62– assuming an investment in a number of pantry items that can be used for other breakfasts…

* Rosenthal, J. (2008). Integrative nutrition. New York, NY: Integrative Nutrition Publishing.

I came across this video where kids trade into their Halloween candy for smoothies! Great idea for a teacher that wants to keep order in the classroom the week after Halloween!

Honestly, I don’t know why we do this to our selves. Halloween kicks off a season of over sugaring ourselves, our families and friends. No wonder gyms do so well signing up people in January. It’s when people finally stop blindly grabbing the sugar fix and start thinking about fixing the insulin resistance, inflammation, bloating and extra pounds that all that extra sugar has caused.

Challenge yourself to doing the holidays differently this year – get rid of the extra Halloween candy laying around the house. You could “donate it” to the landfill — God knows your hips and thighs don’t need it! Trade that sweet stuff in for some whole fruit, fruit smoothies, or sweet winter vegetables steamed and sprinkled with cinnamon. You’ll get rid of the sugar roller coaster of moods and energy and feel an even stream of energy throughout the day.

Next get some  exercise. As the hours of daylight wane, combat the blues that come from missing that sunshine with some good, old fashion movement! Figure out a daily routine that involves 20 to 30 minutes of movement. It could be walking, jumping rope, dancing, doing yoga stretches — what ever you choose your mind and body will thank you. Even better yet — select an activity and do it with someone. You’ll keep one another on track and both be in a better mood for it!

Remember, you are not a slave to that candy that is staring at you from your son or daughter’s halloween stash, or from your own overbought cache of goodies. Remove it from your sight and move on to a healthier you!

Health & Nutrition Counseling

An integrative approach to health and nutrition which includes Earth consciousness.


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