Health Or Convenience?

What are the benefits of eating High Nutrient Dense Foods versus fast, processed, convenient foods? There is a world of difference.

Our bodies are designed to maintain a high level of health. And when we aren’t experiencing great health, our bodies often send us a signal that they need more support, more nutrients. Time and time again, we’ve seen that once we give the body those nutrients, magic begins to happen. For many pain disappears, blood pressure drops and conditions begin to be resolved. The body comes back into balance.

It is a delightful journey learning how the body thrives. Join us to learn more:

So there you have it.

We understand the move toward quick, convenient foods to help us deal with the full lives we all have. But there can be a price we pay in our health if we neglect to provide the high level of nutrients that our bodies need to stay healthy.

To take a first step, begin by adding dark, leafy greens twice each day. And make it a big serving. Notice how your body thanks you.

Or contact us in the “Comments” section below and we can help you develop a routine with delicious, High Nutrient Dense whole foods that doesn’t require you to spend hours in the kitchen.

And to download a copy of the charts we showed, click on the image below.

HND Food List

Today’s recipe is a carrot cake Bill made last night. The base is garbanzo beans (chickpeas). And is it ever delicious. It is a blessing to have desserts that are health giving and a treat as well. I think it would also make a great breakfast meal. Try it and see what you think.

To Your Amazing Health,

Connie and Bill

Health Giving Carrot Cake

Carrot Cake

1 28-ounce can of chickpeas or 2 15-ounce cans
1/3 cup ground flax
½ cup water
3 Tablespoons maple syrup
¼ tsp stevia
1 tablespoon coconut oil
2 teaspoons baking powder
2 tsp ground cinnamon
1 cup plain granola
3 cups carrots, grated through a medium grater
¾ cup raisins

Preheat the oven to 350º F.

Add the flax to the water, mix well and set in the refrigerator for 15 minutes. This is a flax egg.

Drain chickpeas and process them until relatively smooth in a food processor. They don’t need to be puréed, a little chunky is fine.

Now add the maple syrup, stevia, coconut oil, baking powder, cinnamon, granola, carrots and the flax egg from the fridge. (That’s everything except the raisins.) Pulse until it’s well mixed.

Put the batter into a bowl and fold in the raisins.

Spoon the batter into an 8” x 8” baking pan and bake for 50 minutes or until a toothpick inserted into the center comes out clean.

Remove from the oven and let cool completely before cutting into squares.

Regeneration And Health

Now is the perfect time to ensure our immune system is strong and support our bodies to regenerate. We replace 50 billion cells a day. We have a new liver in 6 weeks and a completely new skeleton in 3 months.

And with this rapid renewal, the new cells can be healthier or less healthy than the ones they’re replacing. We like to do everything we can to ensure the new cells are healthier, so we focus on High Nutrient Dense foods for our meals. Would you like to join us?

We’re starting another Course on Regeneration and Natural Weight Loss March 27th where we focus on the High Nutrient Dense food plan that we’ve shared with hundreds of people over the years with tremendous success.

We’d love to have you join us. It’s a 6-week, guided online course and everything is recorded so you can participate on your time schedule. It includes a weekly community call, personal coaching, amazing recipes and video lessons that are delightful and very effective.

We talk about it more in this week’s video:

Here’s what participants from the last course have said:
“The program’s great and your positive attitudes and support has been incredible for me.” JoAnn.
“It didn’t matter what the issue or problem was, there was always a great solution from Bill and Connie. I thought it was really special. I was preparing for knee surgery and the course helped me reach my weight loss goal.” Dianne.
“I loved the group interactions. I enjoy being with like-minded people and their sharing of wonderful information.” Liz.

If you’re interested in the Course, contact us in the “Comments” below and we’ll talk together. We’ll support you to follow your own inner intelligence to know if this Course is for you.

The recipe today is a great Bean Dip with Fresh Herbs. It’s a delicious spread on Corn Thins, Rice Cakes or especially as a dip with vegetable sticks. And it only takes minutes to make.

To Your Amazing Health,

Connie and Bill

Dill and Red Onion Or Chive Bean Dip

Dill, Chive or Red Onion Bean Dip

16 oz. can garbanzo beans (chickpeas) drained
16 oz. can cannellini beans drained
1/3 cup fresh dill + more to garnish
Juice of 1 lemon, about 3 tablespoons
3 cloves chopped garlic cooked in 1 tablespoon avocado oil
2 tablespoons chopped red onion or chives 
2 tablespoons nutritional yeast
1/4 teaspoon sea salt
1/8 teaspoon fresh black pepper
Red pepper flakes (to add color on top)

Cook garlic in avocado oil until fragrant. Next add garlic and all ingredients to a food processor and blend until smooth, stopping to scrape sides when needed. Garnish with fresh dill and serve.

Thinking About Coronavirus

What an amazing time we are living in. Our ability to interact with and know what most of the people of the world are experiencing is Wow!

A question I’ve been asking, “Is the coronavirus an opportunity or a disaster?” To me, I see that it’s how I think about the virus that determines my experience of it. I see I can, with a single thought, begin to build a reality that is fearful or full of possibility.

We talk about this more in this week’s video as well as what we can do to ensure our immune system is working at its best.

In the midst of great challenge, it is clear the more I trust life and rest in and accept how it unfolds, life guides me to expand into more of my potential. If I resist what is happening, I go into busy thinking about how things should be, could be, must be… and I suffer. What if there’s an inner wisdom we can trust for guidance? And what if it’s available to all of us all the time? For me, that wisdom leads again and again to a life I love, a life devoted to serving others.

I am deeply grateful.

Brown Rice Spiral Pasta With Vegan Alfredo Sauce

The recipe is a most delicious Alfredo Sauce that we use on brown rice spiral pasta. The sauce is made with cashews, nutritional yeast, onion, garlic, fresh lemon juice and sea salt and ground black pepper. We enjoy it probably once every 6 weeks or so.


To Your Amazing Health,

Connie and Bill

Alfredo Sauce Recipe

Veggies Added to Pasta and Alfredo Sauce

1 medium onion, chopped
4 garlic cloves, chopped
1/2 cup vegetable broth or purified water
1/2 heaping cup raw cashews
3-4 tablespoons lemon juice
1/4 cup nutritional yeast
1 teaspoon fine sea salt
3/4 teaspoon ground black pepper

Add the onion, garlic and broth or water to a large pan over medium heat. Cook for about 8 minutes until very tender and the liquid has cooked off.
Add the onion and garlic to a blender with the cashews, lemon juice, nutritional yeast, sea salt and pepper. Blend on high for a couple of minutes until very creamy and smooth. Add more broth or purified water if necessary to reach desired consistency.
Taste and add more sea salt and pepper if desired.
Serve over brown rice pasta spirals. (Note: Be sure to add sea salt to your pasta water before cooking pasta to add flavor.)

We enjoy this sauce and pasta mixed with vegetables and dark leafy greens. We cooked sliced mushrooms with red pepper and spinach and a tablespoon of Avocado Oil. We dished it by topping the pasta with Alfredo Sauce, then adding the cooked vegetables and topping them with another drizzle of Alfredo Sauce. We always sprinkle the Cashew Parmesan on top to complete a pasta dish. The Cashew Parmesan recipe is here. Enjoy!

What Creates Cravings?

Do you ever have cravings for something that you know isn’t healthy, but you want it anyway? Interesting, isn’t it, how we can know what’s good for us and yet want, almost desperately sometimes, what we know isn’t good? Why does that happen, do you think?

Well, it seems pretty universal. We have yet to meet someone who hasn’t experienced this. So, we’ve seen that our job, if we want to help people get healthy and lose weight naturally, is more than just teaching what food and lifestyle choices support our bodies to restore health.

We’ve seen that there’s often a mental and emotional component involved in our food choices that can override what we know. That’s fascinating, and we’ve been leaning how to support people in becoming free of their cravings without will-power through a simple understanding.

This is an important part of the 6-week, online guided course we’re starting again on March 29th. Watch the video below to learn more about how cravings are created and what the new course includes:

Everyone who participated in the last 6 Week Course really loved it. One client shared this, “The most valuable thing for me was being introduced to this world of food I didn’t know existed and I didn’t know I liked. So good to have these recipes and know what to do. I really appreciate the personal coaching from Bill and Connie. And the way everything was presented was an invitation rather than a ‘have to.’ This made a huge difference for me.”

To learn more about the course, click on the “Classes” tab above and watch the video there. If you’re interested, contact us and we’ll answer any questions and support you to decide from your own knowing if the course is right for you. If you enroll before March 21st, you save $50.

The recipe this week is a Creamy Casserole creamed with homemade almond milk. Delicious.

To Your Amazing Health,

Connie and Bill

Wild Rice, Broccoli and Creamy Mushroom Casserole

Wild Rice, Broccoli Casserole with Cashew Parmesan Cheese

2 cups cooked wild and long grain rice blend
1 1/2 cups vegetable broth
2 tablespoons avocado oil
1 small onion, finely diced
8 ounce Cremini mushrooms, diced
1 large broccoli head, cut in small pieces
1 medium carrot, finely diced
2 stalks celery, finely diced
2 tablespoons arrowroot thickener
1 cup almond milk (Made using 1/3 cup almonds and 2/3 cup water. Add to high speed blender and blend until smooth.)
1/4 teaspoon sea salt
1/8 teaspoon ground black pepper

Precook the wild rice blend and set aside.
Preheat oven to 350º F.
In a large sauté pan, add oil, onion, mushroom, broccoli, carrot and celery and cook until tender.
Sprinkle the arrowroot into the vegetables and stir to incorporate it. Cook for another minute or two.
Add the vegetable broth and bring to a boil.
Add the cooked rice and almond milk, stirring to combine.
Continue cooking until it thickens and season with sea salt and pepper.
Fill an 8 inch X 8 inch casserole dish and bake for 20 minutes.
Remove from oven and top with Cashew Parmesan Cheese (recipe here) and allow to cool for 10 minutes.
The casserole is even better the next day and reheats well.