Life Is Inside Out Not Outside In

Research has shown that 80-90% of all diseases have a stress related component to them. Knowing this, we have looked for a way to support others to live with less stress in their lives and be healthier for it.

A couple of years ago we came across an understanding that takes a lot of the stressful aspects of circumstances out of our lives, and, boy, what a difference it’s made.

A key to this is understanding more about how life really works. For example, when something happens like we lose our job, the concern, anxiety or even depression (stress) we feel seems to be caused by losing the job. But, I’ve known people who have lost their job and they felt relieved. So, how can that happen?

Because the feelings we have come right on the heals of the circumstance, it looks like life happens from the outside-in. That a circumstance like losing my job creates the feelings I experience. It seems that what happens on the outside creates what I experience on the inside. But what seems to be a deeper truth is that life happens from the inside-out.

What if the feelings I have when I lose a job are completely related to the way I am thinking about losing my job? That could explain how it is that I could feel depressed or relieved by that same circumstance. What if it’s what I’m thinking, what I’m making it out to mean that’s creating my experience?

We’ve started asking ourselves this and it’s been a wonderful and very insightful exploration. We invite you to join us in the video to learn more:

It’s so amazing to begin to see that it’s our moment to moment thinking, not circumstances that determines our experience. And as we see this more, we find we aren’t trying to change and manage everything in our lives so much in order to feel better. That’s a big relief… and a lot less stress!

Today’s recipe is mushroom gravy. We use it on sweet potatoes or red skin potatoes and it creates a delicious main course. We always add a big salad or steamed dark leafy greens and veggies to complete our meal.

Mushroom Gravy

Give it a try and enjoy it’s deep, rich flavors.

To Your Amazing Health,

Connie and Bill

Mushroom Gravy

12 mushrooms (crimini is our favourite), sliced or diced
1 onion, diced
4-5 garlic cloves, minced
1 tablespoon avocado oil
1/4 teaspoon sea salt
3 tablespoons tamari (add more before serving if needed)
1/4 teaspoon ground black pepper
5 cups water
3 tablespoons kuzu*
Optional: 1 teaspoon sage or Mrs. Dash Extra Spicy

Add oil, salt, mushrooms, onion and garlic to a large frying pan. Cook on medium heat until onions are transparent.

Add tamari, black pepper and water and bring to a slow boil.

When boiling, add kuzu to a small bowl or measure cup with 3 tablespoons of water and mix well to dissolve completely.

Slowly pour the kuzu mixture into the boiling liquid, stirring as you pour. Keep stirring until the liquid is clear and thickened. 3-5 minutes.

Taste and adjust the saltiness with more tamari if needed.

* kuzu, also known as kudzu, is a thickener commonly used in Japanese and Macrobiotic cooking. It is from the root of the kuzu plant. It has many healthy benefits including being a digestive aid. It can be found in most health food stores. You can also use arrowroot or even corn starch as a substitute.

An Invitation To A 3 Day Amazing Health Experience

We invite you to a 3 day experience of eating High Nutrient Dense whole foods to know the amazing power of your body to nourish and cleanse and to naturally heal itself. Watch what happens to your body when you eat this way for 3 days. Most everyone comments on the increase in clarity, energy and vitality they feel. What could be better than that? And it’ so easy. Join us for more in the video:

To get a copy of the High Nutrient Dense Food Plan from our Resources page, click here. Follow it for 3 days and see the magic that happens.

In addition to food, our thinking can affect our health. In the video Bill talks about when we’re in a low mood, if we stop, relax and settle, our thoughts flow through so we don’t get caught up in the stress of the thinking and the health consequences that can arise. From a settled mind we naturally experience our innate health and well-being.

Today the Recipe is Manna Bread. It’s an ancient form of bread made from sprouting the grains rather than milling them and it contains no yeast. And we fermented the sprouts with Kombucha to give it a wonderful sourdough taste that we love. Fermenting the grains also increases the nutritional value of the bread. We add raisins and cinnamon. Oh wow, it’s worth sprouting and fermenting.

Sourdough Manna Bread

To Your Amazing Health,

Connie and Bill

Sourdough Manna Bread

Sprouting Rye Berries
  • 2 Cups Rye Berries to sprout, equals 4 Cups sprouted
  • 1/2 Cup Raisins
  • 1 tsp. Sea Salt 
  • 1 tsp. Cinnamon 
  • 1 bottle Kombucha



  1. Add the rye berries to a large jar and fill with water. Let them sit in the water overnight on the counter. The next day, drain the water and cover the top of the jar with cheesecloth or a screen mesh with an elastic band holding it in place.
  2. Once the jar is covered with a breathable lid, rinse the sprouts again, and leave them in an upright dish to drain (at around a 45-degree angle). Give the sprouts a rinse twice a day with fresh water. Drain the excess water off and leave them to drain fully in the dish.

Click here to download a more detailed explanation of Sprouting from our Resources page.

Checking Sprouts 

  1. Around the second day the rye should have sprouted (it can take a little longer depending on temperature) and the sprouts should be as long as the kernel of rye. This is as long as you want the sprouts to get. Any longer than this the sprouts have the risk of tasting bitter and green. Try to keep an eye on them, they can grow fast.
  2. As soon as the tails are as long as the grain, drain and rinse the sprouts. You’re now ready to ferment the grains.
Baked Sourdough Manna Bread

Fermenting the Bread

  1. Rinse the sprouts one last time and drain them well.  Cover them with a mixture of two thirds Kombucha and one third water and let ferment for 2 days for a sourdough taste. Drain them well. You’re now ready to make the bread.

Making the Bread

  1. Combine in a food processor with the raisins, cinnamon, and salt. Process the mixture until a coarse dough is made. I stop whirring the dough when it begins to form a ball. You can process it more if you want a finer bread, but don’t puree it.
  2. Grease your hands well and on a parchment-lined tray, shape the dough into a loaf shape – around 5″ x 9″ and 1 1/4″ to 1 1/2″ tall. If you make it thicker than this, it might be sticky in the middle.
  3. Bake at 250 F. for 1½ hours, then turn the bread over to bake on the opposite side, baking for another 1½ hours. Let the bread cool before slicing.

Because of the lack of preservatives, this bread is best wrapped and stored in the fridge.

Seeing Health Through Fresh Eyes

Bill and I love exploring health and how we experience it in fresh, new ways. Recently, we were lucky to have a colleague and mentor expand our perspective.

For me, I experienced true health while healing a large fibroid tumor with wheat grass juice and raw foods. I felt so light and had such a pure, high, joyful energy. It was like I was a child again.

Join us to expand your perspective of health:

Wonderful to begin seeing symptoms as an invitation to open to more of who we really are instead of a problem needing to be solved. It’s a wonderful gift to see that every moment and every experience is expanding us into more of our true nature, into innate health and well-being.

We are currently teaching a program to a group of ladies on restoring health and experiencing natural weight loss. Several, as they shift to the High Nutrient Dense food plan and eating close to Nature, miss cheese. So here’s a recipe of fermented cashew cheese. Made of healthy whole foods, without the negative impact of dairy. It’s delicious and easy to make.

Soaking Cashews for Fermented Cheese
Ingredients For Cashew Cheese

To Your Amazing Health,

Connie and Bill

Fermented Cashew Cheese Recipe

Cheese Fermenting In Cheese Cloth

1 cup raw cashews soaked in very hot water for 1 hour
2 garlic cloves
2 tablespoons lemon juice
2 heaping tablespoons nutritional yeast
1/2 teaspoon sea salt
3 tablespoons Kombucha (used to ferment the cheese)
1/2 cup purified water (use only purified water)

In preparing this recipe use only glass bowls and wooden or plastic utensils. Stainless steel can disrupt the action of the probiotic in the Kombucha.

After soaking cashews, drain thoroughly and add to food processor. Add garlic, lemon, nutritional yeast and sea salt. Process until very smooth. Scrape down sides of processor as needed and add water a little at a time until creamy.

Remove metal blade from food processor and add Kombucha and stir well with a wooden or plastic spoon.

Taste and adjust seasonings. Seasoning Suggestions: Lemon and Dill. Turmeric and Nutritional Yeast. Dried Cranberries. Or choose herbs and spices you enjoy.

Place a fine mesh strainer over a mixing bowl and line with 2 layers of cheese cloth. Scoop cheese into cheese cloth. Gather the corners and twist the top to form a disc of the cheese. Secure the cheese cloth with a rubber band. Set on a plate on the countertop for 48 hours. Open cheese cloth and taste. The longer it sits, the tangier and firmer it becomes.

Once it has the taste you love, put cheese cloth in the refrigerator for 6 hours to harden. Then unwrap and coat with ground black pepper or herbs. Serve.

How Food Habits Are Created And Undone

Today we talk about 2 things, inflammatory foods and also habits and how they are created. It’s the nature of the mind to create habits and routines. These serve us by saving time and preserving energy, but sometimes the habits don’t serve us in the long run. We see this with some habits we have around our eating patterns.

Check out the video to learn more about how habits are created and how we can move beyond them to healthier choices.

Isn’t it interesting that inflammatory foods raise the stress hormone cortisol. “A single meal high in animal protein can nearly double the level of cortisol in the blood within a half hour of consumption,” to quote Dr. Michael Greger. And when we eat High Nutrient Dense Plant Based, our cortisol levels go down after a meal. No wonder we lose weight naturally eating this way.

Take a step into High Nutrient Dense eating with the recipe below. Black lentils made Mexican style served with half an avocado are so delicious.

Mexican Black Lentils with Avocado

We served the lentils with steamed cabbage, kale and broccoli topped with a Thousand Island dressing made of cashews and sunflower seeds. An oil free dressing you can make with the recipe below. It is yummy.

Cabbage, Kale, Broccoli With Thousand Island Oil Free Dressing

Contact us in “Comments” below if you wish our High Nutrient Dense food plan. Happy to send it to you.

To Your Amazing Health,

Connie and Bill

Mexican Black Lentils

2 cups Black Beluga Lentils, wash well and drain
5 cups purified water or unsalted vegetable stock
1 large onion, diced
5 cloves garlic, minced
2 inch piece of ginger, minced
1/2 teaspoon turmeric
1 tablespoon avocado oil
1 bunch cilantro, chopped
1 Roma tomato, diced
1 red pepper, cut in triangles
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon ground black pepper
1/2 teaspoon sea salt or to taste
Large pinch of red pepper flakes or Mrs. Dash Extra Spicy
3 inch piece of Kombu sea vegetable to add minerals (when soft cut in tiny pieces and add back to lentils)

Put lentils and liquid in a large pan. Add Kombu, onion, garlic, ginger, turmeric and oil. Bring to a boil, cover and turn to “Simmer.”

After 20 minutes add cilantro, tomato, red pepper, oregano, cumin, coriander, red pepper flakes and ground black pepper. Stir well and cook until lentils are soft.

Add sea salt and adjust seasonings to taste. Enjoy.

Thousand Island Oil Free Dressing

1/2 cup raw cashews
1/2 cup raw sunflower seeds
1 cup purified water (add more if needed to thin dressing)
1/2 lemon, juiced
2 tablespoons Balsamic vinegar
1 large garlic clove
1 Roma tomato
1 tablespoon raisins (add an extra tablespoon for a sweeter taste)
3 tablespoons nutritional yeast
1/4 teaspoon ground black pepper
1/4 teaspoon sea salt

Place all ingredients in blender. Blend until very smooth and velvety. Add more purified water if dressing is too thick. Put in a glass jar in the refrigerator. Will last 5 to 6 days. Great on greens, salads and veggies.