My 25 top tools for vitality & cravings

This is the conversation too few of us are having -

What do you want? What do you crave?

I am on a mission – to help us all understand our cravings, where they come from, what they’re truly asking us to do, and to turn them (and our bodies) into our best allies…

To get the body, energy, and life we really desire.

I’ve overcome my own food addictions and the weight and health problems these habits caused, and learned something life-altering: when we listen to our cravings, they will lead us onto the path of deep healing.

I’ve dedicated my life to helping other women learn to listen to the wisdom of their cravings and make food their greatest ally as they step into their lives with authentic passion.

Next week, I’m bringing together 25 of my friends, most admired experts, and favorite coaches in the Women, Food, and Desire Tele-Summit.

I’ll interview over 20 cutting edge experts in eating psychology, cravings, embodiment, weight, health, and nutrition.

Women, Food, & Desire is a revolutionary FREE online event from November 3-7 , 2014!  

Sign up to join us and get access to these juicy conversations – I know I can’t wait to listen to the other experts!

 
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Menus & Mindset: 1 Chicken, 3 ways

Feeling positive.

Willing to take the risks…

And being kind to ourselves when we’re less than perfect.

 

That’s what “growth mindset” is all about.

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Roasted Chicken with Garlic, Lemon & Rosemary

Roasted Chicken with Garlic, Lemon & Rosemary

Home made chicken soup from bone broth

Home made chicken soup from bone broth

 

Telling yourself (and really believing) that “I’m working hard, learning and I’ll get this…”

…instead of telling yourself “I’m just not smart about this and never have been.”

 

Knowing that learning from challenges is an amazing way to rewire your brain…

…rather than beating yourself up for “not being good at something…” yet.

 

Looking at what you did well

…instead of always focusing on what you did wrong.

 

Appreciating yourself for the effort and hard work that’s moving you forward…

…not just aiming for perfection, which is totally exhausting.

 

Rather than focusing on judging and labeling yourself as “good at” or “bad at” something, we all feel more confident when we look at what we learned and how we showed up to try.

 

This is as true in life as it is in the kitchen.

Home made chicken soup from bone broth

Home made chicken soup from bone broth

Feeling confident in the kitchen comes from allowing yourself to grow, evolve, try, and even “fail.”

I’ve been experimenting with healthy animal-protein meals, and started with the basics: roast chicken.

 

I was worried when I started eating meat again…

Worried that I wouldn’t be good at it (I was a vegan chef for over 10 years)…

Worried that I’d feel guilty about eating it…

Worried what other people would think about me and label me as…

 

But then I started cooking, just to cook.

 

I started with eggs, then advanced to chicken.

(guess that answers the age-old question, doesn’t it!?)

 

And I’ve learned a lot in the process:

 

  • how to roast a whole chicken (please remove the gibblits)
  • how to make chicken broth (have to add enough water when simmering overnight)
  • the best of vegan cooking can make cooking meat recipes even healthier (sea veggies!)

 

So if you’ve told yourself that you’re no good…

not creative in the kitchen…

can’t do it like your grandma did…

 

I encourage you to take a risk and switch your mindset.

Try these 3 chicken recipes, all from 1 chicken, over the next week.

 

Not only is the chicken broth incredibly delicious, even heated up in a mug for a quick lunch, but it’s filled with nutrients and minerals that build your bones and heal your gut.

Roast Chicken with Garlic, Lemon & Rosemary

Roasted Chicken with Garlic, Lemon & Rosemary

Roasted Chicken with Garlic, Lemon & Rosemary

1 organic, free-range chicken (5-6 pounds)

sea salt

fresh ground black pepper

2 teaspoons paprika

1 lemon, halved

1 large bunch fresh rosemary

8-10 cloves garlic

4 tablespoons olive oil

1 large yellow onion, cut into 6 wedges

4 carrots, cut into 2-inch chunks

1 bulb fennel, cut into 6 wedges

Directions:

  1. Preheat oven to 450 F.
  2. Remove the giblets from inside the chicken. Rinse the chicken inside and out, and pat dry with paper towels.
  3. Sprinkle the outside with salt, pepper and paprika.
  4. Stuff the cavity with rosemary, lemon, and 3 garlic cloves.
  5. Brush the outside with 2 tablespoons of olive oil, and sprinkle again with salt and pepper.
  6. Place the onion, carrots, fennel and remaining garlic cloves in a roasting pan. Toss with olive oil, a pinch of salt, and more pepper.
  7. Spread around the roasting pan, and place the chicken on top.
  8. Roast the chicken for 1 1/2 hours, on the middle rack of the oven, or until the juices run clear when you cut between a leg and a thigh. Remove the chicken and veggies to a platter and cover with foil for 15 minutes.
  9. Slice and enjoy the chicken, saving all bones and carcass, plus any bits of chicken still clinging to the bones for the bone broth recipe below.

 

 

Bone Broth

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Throwing chicken bones and veggies in a pot with some water is like magic – you end up with a healing, flavorful, CHEAP home remedy for healing your gut and building your bones. The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion – bone broth “heals and seals” your gut. 

Adding a bit of vinegar to the cooking stew helps draw out the calcium and magnesium and other minerals from the bones, making this super nutritious!

Bone broth also helps with reducing join pain and inflammation due to the chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage

Directions:

Place leftover chicken bones and carcass with clinging bits of meat in a large pot. Add a variety of vegetables for flavor. I like:

1 yellow onion, quartered

1 head garlic, sliced in half (no need to peel)

1-2 chunked carrots

2-3 celery stalked, chopped

handful of shiitake mushrooms and stems

1 chopped leak

1-2 pieces Kombu sea vegetable

1-2 tablespoons apple cider vinegar

Add enough filtered water to cover all of the chicken.

Place over high heat to bring to a boil, then reduce to a simmer and cook for 1 hour. Add more water and bring back to a low, low simmer. Cook for 12- 24 hours, adding water to keep the chicken covered.

Strain the broth and press the vegetables and chicken to extract all possible liquid.

Store in glass jars for future use, drink hot for a quick snack or lunch, or use to make Chicken Soup recipe below!

 

Chicken Soup with Bone Broth

Home made chicken soup from bone broth

Home made chicken soup from bone broth

6 cups bone broth

1-2 cups cooked leftover chicken, cubed or shredded

1/4 cup yellow onion

1 clove garlic, minced

1 carrot, thinly sliced into rounds

1/4 cup minced celery

6 shiitake mushroom caps, thinly sliced

1 teaspoon fresh thyme leaves

1 teaspoon fresh sage leaves, thinly sliced

Directions:

Combine all ingredients into a soup pot, cover, and bring to a boil over high heat.

Lower heat to a simmer, and cook for 20 minutes. Taste and add 1/4 teaspoon salt if you like.

 

Learning how to roast a chicken, and use it 3 different ways, while creating a deeply nourishing meal for my family kinda makes me feel like a bad ass.

What’s cooler than knowing how to heal your body with food? Not much.

 
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Comparison kills joy – be you, honey.

I’ll tell you the same thing I would tell Renee Zellwegger if I were ever to meet her:

Don’t waste one ounce of your precious time or mojo by giving a crap about what anyone thinks of you.

When you step out of the shadows and into the spotlight, shining your truth and showing your desires and cravings,
you’ll probably find yourself in front of a horde of haters…
a firing squad of saboteurs…
a panel of professional shamers ready to pounce.

What’s happening online to Renee Zellwegger today is why so many people hide from going for the life they so desperately want to live.

Just stepping out and being yourself is such a huge risk.

Look at how people are talking about Renee today…
Look at how we treat stars and celebrities…
We pick apart every move they make, every outfit they wear, and everything they say…

No wonder so many of them end up in rehab.

And no wonder so many of us hide our own truths.
We see what happens to famous people, and hear our own judgments about them, and we freak out that it will happen to us too.

You are the only person responsible for your actions and words.
You are NOT responsible for what anyone else may think about what you do and say.

In fact, what they think is none of your business.
Comparison is the thief of joy. When we think ourselves better off or worse than someone else,
we feel judged and bad about ourselves, even if we thought we “won” the match.

So all of this social media shaming and comparing?
It’s keeping you stuck and hating your own body, and fearful of aging, gaining weight, or ever being seen.

Gossiping about Renee Zellwegger and what kind of plastic surgery she had is keeping you stuck in and hating your own body.

Want to be happy with food, your body, and and how you relate to them?
Stop the comparison.

Or if you can’t stop it, (because, honestly, we are built to compare – it’s a human survival tactic) just NOTICE the comparisons, and say “thanks, I’m not in comparison mode right now.”

Want to love how you look in your body?
Stop comparing yourself to and gossiping about Hollywood stars.
And your friends.

Be the gorgeous leaf that you are.

We're all uniquely beautiful - no one wins when we compare ourselves.

We’re all uniquely beautiful – no one wins when we compare ourselves.

Love yourself, stop shaming others, and do your best to recognize your own judgments and comparisons.

You only win when you don’t compare.

 
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How to make Eggshell Calcium: Cheap Calcium Supplement = PMS sugar craving reducer?

PMS make you crave chocolate and sugar?

What if you could ease your PMS with something you probably throw away every day?

How To Make Eggshell Calcium for PMS at home

I love discovering new ways to use what I already have, especially when it means finding a use for something I would normally throw out.

Like any good hippie I’ve been composting my eggshells for years, knowing that returning the minerals from the shells to my potted plants nourishes the soil.

But wait – why don’t I use the rich calcium from those same shells for my bones and health?

Several studies show that “chicken eggshell calcium is a useful way to enrich human bone strength.”

But the more I looked into the benefits of calcium on our health, the more excited I got. It seems that calcium mal-absorption and osteoporosis are at epidemic levels, as is our addiction to sugar.

And since sugar’s high acidity actually causes our body to leach calcium from our bones to balance our blood pH levels, it’s even more important that we get enough calcium, and stop draining it with poor diet choices, to protect our bones.

How can we protect our bones and naturally reduce our sugar cravings?

1,000-1,500  mg of calcium a day can help reduce and even eliminate many symptoms of PMS, including “hypocalcemia,” a hormone-induced state that makes it harder for our female bodies to absorb calcium.

Estrogen, the chief female sex hormone, can lower the absorption of calcium from the intestines by inhibiting the activities of the parathyroid hormone. Which means we need even more calcium, and balanced hormones during our cycle to help our body get the calcium we need.

And I’ve just discovered that eggshell calcium, that is calcium made from powdered egg shells, are a wonderful source of the mineral to answer this problem.

Since eggs are so cheap (get it “cheep”) using your otherwise discarded eggshells as a calcium supplement seems like a great way to help keep your bones strong and your PMS symptoms (including cravings) low.

In addition to making strong bones and teeth, calcium is critical in the release of neurotransmitters, chemicals that serve as messengers between cells within the nervous system, which means when you have enough calcium in your body, your brain and moods are healthier!

1/2 teaspoon of chicken eggshell calcium contains roughly 90% of your daily recommended calcium intake, or 1,000-1,500 mg.

And since most dairy products have an acidic effect on the body, and just can’t be digested by most adult humans, getting enough calcium from cheese isn’t possible.

Yes, greens like kale and bok choy are good sources of calcium too, but many of us are walking around without sufficient calcium stores in our bones, and it’s high time we did something about it.

Here’s a safe, easy way to make your own eggshell calcium at home:

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Wash your eggs before cracking them for normal use, and save the shells until you have 1 dozen empty shells.

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Place the shells in a pot with enough water to cover and place over high heat.

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Boil the eggshells for 10 minutes to kill any bacteria. This is very important to eliminate any salmonella.

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Drain the eggshells in a fine meshed strainer or colander.

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Place strained eggshells on a cookie sheet and bake at 200F for at least 30 minutes to dry completely.

IMG_9152

Place the dried shells in a clean coffee or spice grinder and pulverize to a powder.

IMG_9155

 

Keep your new eggshell calcium in an airtight jar and take 1/2 to 1 teaspoon a day for 1,000-1,500 mg of easily absorbable and cheap calcium.

I tried adding the powdered calcium to my Green & Clean Protein smoothies at breakfast, but it made it more a CRUNCHY than a SMOOTHIE.

So I recommend just adding the 1/2 – 1 teaspoon to 1/2 cup of water and slurping it down. Easy!

Resilience is your ability to adapt to and handle stress and adversity. When you feel resilient, you own your confidence.

 

It’s the bones of your life and character that keep you upright and alive.

It’s the skills and mindset that keep you moving positively forward, with hope and a sense of humor, gosh darnit.

 

There are 4 factors which develop and sustain your resilience:

  1. You know how to make realistic plans and are capable of taking the steps to follow through on them
  2. A positive self-concept and confidence in your abilities
  3. Communication and problem-solving skills
  4. The ability to manage strong impulses and feelings

 

These are the mental steps you can take to feel your strength and abilities every day.

 

But what about your body?

How strong do you feel in your physical self?

How are your bones doing, holding up your frame and moving you boldly through life?
We don’t just need confidence, we need calcium.

Chicken Eggshell Calcium Study: http://www.ncbi.nlm.nih.gov/pubmed/23607686

 
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We’re #1! Thank you – the Crave Cast is iTunes hit!

Hey sweet friends,

This week my brand new Crave Cast: Women, Food & Desire podcast debuted on iTunes.
I asked if you would tune in to listen, subscribe and share the show -
and it’s message – and you DID!

itunes 2 health

Crave Cast

Not only was the Crave Cast #2 in all Health shows, we hit #1 as the top Alternative Health podcast!

This is awesome – and not because it’s an ego boost for me – because it means we are HUNGRY for this:

Real talk about cravings, desires, a 360 perspective on health that’s not just about calories and losing

10 pounds of belly fat…

A show that is dedicated to helping you find what you really crave in life, what your cravings mean,

and a non-judgmental place to discover, declare, and DO your desires.

These steps are the foundation for helping you love your body, love your life, and feel as good as you

want and NEED to go after your big life desires.

So, thank you.

For listening, for asking great questions – and for sharing your passion for discovering your true cravings.

If you haven’t hear the show yet, or want to share it with someone cool -

click here: http://bit.ly/cravecast

 

And please write to me on Twitter or Facebook with your questions and show topics ideas!

 
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