4 Roots of Optimum Wellness

There are four essential parts to being healthy: Diet, Exercise, Sleep & Attitude.

Vitae Elixxir Healing Herbs

A proprietary combination of ten disease-fighting herbs used for more than 40 years and helping thousands of people with serious health issues.

The Prisoner of Carrot Castle Book App

Help your kids discover the fun of eating vegetables with the help of a whimsical interactive story (over 40,000 downloaded).

Books by Author & Health Coach Chris Pedersen

In a world of adventure and imagination, kids’ books in print and digital that encourage a healthy lifestyle.

6 Tips to Lose Weight

Don’t count calories—take a serious look at the food you want to eat, then ask, ”Is this something that will give my body good health?”

Monday, January 18, 2016

Forget Everything You Know About Fat

Forget everything you’ve heard about FAT…

For decades, medicine and pop culture have told us that eating less fat (and exercising more) is the secret to sustained weight loss, health, and longevity.

Yet Americans are sicker and fatter than ever!

Clearly, something isn’t adding up.

My good friend, New York Times bestselling author Dr. Mark Hyman is on a mission to separate the FAT from Fiction during his upcoming event, The Fat Summit January 25 - February 1.

Register for Free now!

In The Fat Summit January 25 - February 1, Dr. Hyman will interview 30+ of the world’s top experts, as they reveal the truth about fat—and what it really takes to lose weight, feel great, and reverse chronic disease.

Here’s a look at what you’ll discover:
  • Why eating more fat (and less sugar) actually leads to weight loss 
  • Whether or not children should eat a high-fat diet 
  • How carbohydrates impact hunger 
  • The research on red meat (does “grass-fed” really make a difference?) 
  • How wellness impacts the financial health of our nation 
  • The connection between toxins and weight gain How to enjoy healthy meat (with minimal environmental impact) 
  • The best sources of plant-based fat
  • The role of fat in aging
  • And much more…
This event airs for FREE online January 25 - February 1. But you have to RSVP to save your spot.

Register Today

P.S. Forget about New Year’s Resolutions… If you’re ready to lose those extra pounds for good, have more energy immediately, and prevent conditions ranging from heart disease and cancer to diabetes and dementia, you won’t want to miss this FREE event.

Register for FREE

See you there!

Friday, January 15, 2016

Cabbage, Apple & Kale Salad Recipe

Here's a great salad that's yummy anytime. It comes by way of Kalyn's Kitchen who got the inspiration from a recipe in Bon Appetite Magazine. I changed up a few items and made it my own based on what I have on hand and my food preferences.

I chose to include sprouted pumpkin seeds in the recipe to add a nutrient boost. These seeds are very high in protein, low in carbohydrates and contain loads of minerals including iron, potassium, magnesium and zinc, as well as heart-healthy niacin and vitamin B3. Plus sprouting seeds multiples powerful nutrients and unlocks enzymes to super-charge digestion and support optimal wellness. Now that's what I'm talkin' 'bout!

Pick up a package of Go Raw Sprouted Pumpkin Seeds next time you go to Costco. You might also get a package of Go Raw Sprouted Sunflower Seeds while there. Both of these seeds are ingredients for my DIY trail mix.

To cut the kale in short strips follow the technique I wrote in the recipe directions. Check this recipe to see pictures of the kale cutting process.

Cabbage, Apple & Kale Salad with Cranberries & Pumpkin Seeds

from Inspired by Kalyn's Kitchen
yield 4-6 servings

category Salad
cuisine Vegan, Vegetarian
1/2 head of white cabbage
1 Granny Smith apple
2 large kale leaves, de-stemmed
1/2 C dried cranberries
1/2 C sprouted pumpkin seeds (Go Raw)
3 Tbsp olive oil
2 Tbsp rice vinegar
1 Tbsp fresh lemon juice
1 tsp raw honey
pinch of salt and fresh ground pepper

1. Slice cabbage thin then cut across to create short strips. Add to large bowl.
2. Cut apple into 1/2 inch chunks (peel first if you prefer). Add apple to small bowl and squeeze fresh lemon juice over apples. Stir to coat.
3. Once you have de-stemmed the kale (I prefer Lacinato, aka Dino kale), cut length-wise into 1-inch strips then roughly cut to 4-inch length. Stack the strips side-by-side and cut across to make thin short strips.
4. Add apples and kale to cabbage.
5. Whisk ingredients for dressing. Add to cabbage mixture and toss. 
6. Add cranberries and pumpkin seeds then toss again. Serve.

Enjoy this salad with a nice soup like this Vegan Lentil Chili with Roasted Red Peppers that's on the menu for dinner tonight. My hubby raves about this salad, but then he thinks I'm the Salad Queen.

Just a reminder, use only organic produce for your recipes. Otherwise check the Environmental Working Group website (ewg.org) to see which types of produce are least affected by pesticides. Many people wrongly think pesticides can be washed off their produce—not the case. It's in the flesh and that's why you must be careful.

Monday, January 11, 2016

Your Gut: Where Health Starts & Healing Begins

Gut dysfunction can be linked to virtually every disease and can cause conditions like fatigue, depression, food sensitivities, chronic pain, allergies and more. The Heal Your Gut Summit from January 18-25, will help you understand how these conditions are by and large preventable!

Why Attend? 
Your gut is the cornerstone of true health, which is why Dr. Josh Axe, Donna Gates and Dr. Eric Zielinski have gathered together more than 30 gut health experts from around the globe to share the evidence-based tools you need to regain control of your health!

Register for FREE now at the following link: 

The Heal Your Gut Summit will teach you about: 

  • Healing the gut to boost immunity and fight cancer 
  • Losing weight by improving digestive health 
  • Solutions to recover from irritable bowel syndrome 
  • Balancing hormones and increasing libido 
  • Reversing allergies and autoimmunity with foods and herbal remedies 

Attend and listen to the following experts (over 30 in all!): 
Josh Axe, DNM, DC, CNS: 5 Steps to Heal Leaky Gut 
Leo Galland, MD: Why Allergies Could Be Signaling Bigger Problems 
David Perlmutter, MD: Heal Your Gut by Going Grain Free 
Ty Bollinger: Boost Immunity with Gut-Immune-Cancer Connection 

Heal Your Gut Summit

Register today and you’ll get the following free gifts: 
Expert Talk #1: 5 Steps to Heal Leaky Gut, Josh Axe, DNM, DC, CNS 
Expert Talk #2: Boost Immunity with Gut-Immune-Cancer Connection, Ty Bollinger 
Expert Talk #3: Getting to The Root Cause of Thyroid Disease, Izabella Wentz, PharmD, FASCP 
Expert Talk #4: Secrets to Overcome Candida & Yeast, Donna Gates, MEd, ABAAHP 

The Heal Your Gut Summit is online and FREE from January 18-25, 2016! 

Register for FREE at the following link today:

I’ll see you at the summit!

Friday, January 8, 2016

Almond Butter Cookie Recipe

This is a very simple (only five ingredients) and quick recipe to make. The cookies come out soft and chewy when warm from the oven—great time to taste test. Once cooled they become crunchy—many favs this consistency.

I like chopped nuts in my cookies, so using crunchy almond butter makes one less ingredient to add. If you don't prefer the nuts, you can use creamy almond butter—your choice.

Once you add the almond butter to the sugar mixture, the batter gets real thick and clogs up the beaters. Because of the almond oil in the mixture it does not stick to the beaters and can be easily scrapped off with little waste.

In the picture above the cookies are spaced too close. They ended up "growing" into each other. The next batch was spaced three to a row—perfect.

Almond Butter Cookies

from Chris Pedersen
yield 18 cookies

category Dessert
cuisine Vegetarian, Gluten-free, Low-Glycemic

1 large egg
1 C coconut sugar
1 tsp baking powder
1/2 tsp Mexican vanilla
1 C crunchy almond butter

1. Preheat oven to 350º
2. Using electric mixer, beat egg, coconut sugar, baking powder and vanilla until creamy (about 1 minute). Add almond butter and mix well. The mixture will get thick.
3. Scoop batter using a teaspoon then form into a ball and place on a non-stick cookie sheet. 
4. Put a small amount of water in a small bowl. Dip a fork into water and then smash down cookie ball in a cross pattern.
6. Bake for 15 minutes or until cookies feel firm and slightly browned.

Enjoy making these cookies.  Just try to resist eating them all too quickly.

Saturday, January 2, 2016

Shop Online for Less

Thrive Market
Happy New Year! 
Hope you are ready to enjoy 2016. Have you set some goals? Making some productive changes in your life? Perhaps adding more plant-based whole food to your eating?

Great! I'm cheering you on (crowd roar)!

For food, supplements, eco-friendly household and personal care products you buy on a regular basis (or even those occasional purchases), I have a great money saver for you.

I recently subscribed to Thrive Market and saved $79 over what I would have paid at my local discount market. Yup! That's right!

Example: Bragg Apple Cider Vinegar $2.95 at Thrive Market is $3.68 at my local discount grocer.

The Smart Way to Save Money on Healthy Food
Thrive Market offers something for anyone who wants to eat healthy and live well. Thrive has a really nice, curated mix of products to choose from that are the best-in-class organic, non-GMO, vegan, raw, paleo and gluten free. Whatever your healthy shopping desires may be, you can find exactly what you’re looking for.

Like Costco or other warehouse clubs, Thrive Market is membership based. Thrive members purchase a membership for $59.95 per year. That’s just $5 per month, if you break it down. With a Thrive Market membership comes access to more than 3,000 (and growing) top organic, non-GMO, healthy products. You simply browse the website, fill your cart with whatever products you like, and have your order shipped directly to your home.

Go ahead, try out Thrive Market with a FREE one-month trial before you start paying the annual fee. Currently you get FREE shipping with orders over $49. Ready to start saving? Click here.

As a community conscious organization, for every paying member who joins, Thrive Market will donate one free membership to a family in need. This social mission taps into Thrive Market’s larger goal—making healthy food accessible for everyone.

Start your trial membership today! Click here.

Friday, December 18, 2015

Merry Christmas & Happy New Year!

Wishing you a Blessed and Merry Christmas. I am grateful for you and your interest in being a healthier self. Looking forward to 2016, let me know what health area you'd like to learn more about—thank you to those I've already heard from. It would be great to hear what you found helpful from Healthy Journey Cafe this past year (scroll past the Related Posts to add your comments).

I'll be taking a break until after the New Year. Enjoy your Christmas and New Year celebrations with family and friends. Remember to be grateful for the blessings you have and share with those in your community who have little.

I'm thankful for my family and the addition of a new daughter-in-law this past June. What a joy! But we also endured the loss of loved ones this year, leaving holes in our lives that are impossible to fill.

Never the less, we have hope because Christmas is about remembering that God became man in a humble stable in Bethlehem over two thousand years ago. The birth of Jesus marks God's long-planned and foretold redemption of man. Jesus Christ changed the course of history, but most importantly he changed my heart. The grace that God extended to me is available to all who desire His gift of eternal life. God only asks for your heart—that's it! He knows we can't be "good enough." He accepts us as we are—torn, tattered and broken. Really.

Thursday, December 10, 2015

Food Companies Respond to Consumer Pressure

In the short time I've been writing this blog, I'm thrilled to say the tide is turning. Manufacturers have seen a shrinking of their bottom line because YOU have voted with your shopping dollars and shunned foods that contain artificial ingredients (preservatives, coloring, etc) and too much sugar.

Last month an article in the New York Times reported that a seismic shift in how people eat has caused big food companies to scramble. Manufacturers are responding by changing their ingredients to reflect the demand for healthier food.

I originally wrote about the dangers of manufactured food, particularly in breakfast cereals, back in 2011 called The (Mad) Science of Food Packaging.

Let's look at what is coming out of the research labs of the food companies and celebrate the victories consumers have achieved.

In Food Makers Try to Paint With Nature's Palette, the Wall Street Journal reported how food companies were replacing artificial ingredients with real food alternatives in response to consumer demands for ingredients they might "find in their own pantries." The article sites General Mills' experience to change the artificial colors in Trix, a kid's breakfast cereal. The final color palette is minus two colors and looks very different from the un-natural colors of the artificially colored version, but now appears wholesome and natural. A step in the right direction.

Next we'd like to see them labeling any genetically modified ingredients, such as corn in the Trix. Or better yet, replacing with non-GMO sourced ingredients and getting verified by the non-GMO project.

In my blog The (Mad) Science of Food Packaging, I focussed on Kellogg's Froot Loops. Unfortunately Kellogg's is one year behind the progress of General Mills. They still show the same artificial ingredients. Oh wait... I see they changed Blue #2 to Blue #1. You can see the difference between artificial (Froot Loops in the title image) and natural (above in the Trix image and labeling).

I've copied the ingredients below:
Froot Loops Ingredients: Sugar, corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), wheat flour, whole grain oat flour, oat fiber, modified food starch, soluble corn fiber, contains 2% or less of hydrogenated vegetable oil (coconut, soybean and/or cottonseed), salt, natural flavor, red 40, turmeric extract color, yellow 6, blue 1, annatto extract color, BHT for freshness.
At any rate, we have made a difference. These changes are because of YOU! Give yourself a pat on the back and continue to vote with your wallet.

Saturday, December 5, 2015

Give Yourself a Shot of Health

Instead of medications or getting a flu shot, boost your health with a daily shot of health. Taking two shots a day (even one shot a day) of this health drink—one in the morning and one in the evening—will give your immune system a kick. But don't expect it to make-up for an unhealthy diet of processed foods and sugar. Nope!

Shot of Health

yield ~14 shots

category Drink
cuisine Vegan

1.5 C filtered water
7 Tbsp apple cider vinegar (ACV)
Juice of 1 lemon or 1 drop lemon essential oil
1 Tbsp raw honey
5 Tbsp of collagen (if you have it)

1. Combine in glass jar and shake until blended.
2. Store in fridge.
3. Take 1 to 2 shots (one morning, one evening) daily

I just took my shot for today and, I should add, it blows your hair back. Woo!

BTW if you use Bragg's ACV (which I highly encourage), you'll be getting a dose of prebiotics as well. Prebiotics is food for the good bacteria in your gut. For more information on pro and pre-biotics, read What's the Scoop on Probiotics and Prebiotics.

What healthy habits do you use to boost your immunity?

Wednesday, December 2, 2015

Wisdom Wednesday

Fight inflammation by choosing the right foods.

Are you tired of having sore and painful joints, catching that perennial cold or flu, experiencing itchy, dry skin, off and on allergies?

You're suffering from inflammation and your immune system is not in top condition.

Eat these foods to reduce inflammation:
  • Omega-3 Fatty Acids (salmon, walnuts, extra virgin olive oil)
  • Fiber (beans, seeds, fruits and vegetables)
  • Herbs (turmeric and other spices)
  • Green Tea
  • Sugar
  • Trans Fats (hydrogenated oils)
  • Artificial Ingredients
You'll be amazed at how quickly your pains and problems go away.