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.

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.

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.

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

To Your Amazing Health,
Connie and Bill

Mushroom Gravy

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.