MEETINGS WEEK 2, 3 & 4  

Some of you will be in week 2 this coming week, and some in week 3, due to beginning meetings over a 2 week span (does that sentence make a lick of sense???) In any case here is what I will be covering.

Week 2 I will be talking about food addictions. We will talk about the food industry and understanding the nature of what they have manifested, and also talk  about how to get out of the addictive cycle. 

Weeks 3 & 4 we will begin parsing out nutritional labels. One meeting will look at confusing ingredients and making sense of them, and one will focus on making healthier choices.   

If you will be attending for the first time be prepared to stay 15 minutes longer to have an orientation to understand the full program.

Activity will vary from area to area and meeting to meeting. Right now I will mostly be leading the activity portion until I pull together a roster of instructors, and as indicated above, taking it very slowly. Some weeks we may just walk together for 20 minutes around the neighborhood to get blood flowing. And some weeks we will work out gently as folks build up strength. Those in Petaluma and Sonoma and Sebastopol should keep a mat or thick towel in their car (Santa Rosa has mats at the facility), and everyone wear sneakers or comfy workout shoes and comfy clothes.  

Here's something else for all of you who think you'd like to come but have hesitations.  Some of us do not want to be physical: we are either not in shape enough, already are doing plenty of activity, or simply just want the information and nothing more. It is absolutely fine to leave before the activity part of the meeting. No one should feel obligated to do it all. However, that said, I do challenge those of you who know you should confront these things to push past the hesitations, but I will never stop you or make you feel wrong for making this choice.  

So there ya go...Would love to see you all at one of these... 

MONDAYS   9:30 AM

PETALUMA PARKS & REC: LUCCHESI PARK

320 NO MCDOWELL PETALUMA

LOMITAS SCHOOLHOUSE

2421 LOMITAS AVE SANTA ROSA

TUESDAYS  5:30 PM

WEDNESDAYS  9:30 AM

TRINITY EPISCOPAL CHURCH

275 E SPAIN ST SONOMA

WEDNESDAYS  4:30 PM

LOMITAS SCHOOLHOUSE

2421 LOMITAS AVE SANTA ROSA

JUST ADDED:

FRIDAYS (BEGINNING FEB 10) 9:30 AM

SEBASTOPOL CENTER FOR THE ARTS

6780 DEPOT ST SEBASTOPOL 

$10/ per meeting

RECIPES FOR THIS ISSUE

 I recently decided to buy a lean ground beef instead of ground turkey, and then had to find a good recipe. Something made me think of Shepard's Pie, and this one came out so wonderfully delicious my boyfriend ate 3 servings. Seriously, he just brought the whole casserole dish to the table and finished it off.

So I bought some more and decided I'd do a different recipe and experimented with Tamale Pie, keeping the pie concept going. A little more complicated than the Shepard's but pretty  darn delish.    

For more delicious recipes    

 CLICK HERE FOR MY WEBSITE RECIPE PAGE 

SHEPARD'S PIE  

Ingredients: 

• 1 1/2 lbs ground round beef
• 1 onion chopped
• 1-2 cups vegetables - chopped carrots, corn, peas
• 1 1/2 - 2 lbs potatoes (3 big ones)
• 1 Tablespoon butter
• 1/4 cup almond milk or low fat / nonfat milk    
• 1/2 cup beef broth
• 1 teaspoon Worcestershire sauce
• 1/8 cup flour 
• Salt, pepper, other seasonings of choice

1 Peel and quarter potatoes, boil in salted water until tender (about 20 minutes).

TAMALE PIE  

 INGREDIENTS:  

The cornbread:

1 cup white flour

1 cup cornmeal

¼ cup xylitol, sugar or sweetener of choice

1 tsp baking soda

½ tsp salt

½ cup plain non fat yogurt

½ cup unsweetened applesauce (you can use 1 cup of either yogurt or applesauce) 

2 eggs, beaten or 1/2 cup egg substitute

 The pie:    

spray oil 

1 1/2 pounds lean ground beef

1 onion, chopped

1 green bell pepper, seeds and stem removed, chopped

1/2 teaspoon salt

2 teaspoons chile powder (more or less to taste)

2 teaspoons cumin (more or less to taste)

1 (14 1/2 ounce) can fire-roasted tomatoes

1 (4-ounce) can green Anaheim chiles, drained, chopped

1 (16 ounce) can whole kernel corn, drained

1 (4 ounce) can sliced ripe olives

 1 Preheat oven to 375°F.

2. For cornbread mix dry ingredients in a large bowl. Combine wet ingredients in small bowl and mix well. Combine together and set aside.

BETTER N PEANUT BUTTER

Half peanuts, half soybeans, no added junk and no GMOs. Half the fat of regular peanut butter. Very creamy and sweet.  

Trader Joes and Whole Foods

DOROT GARLIC, BASIL OR CILANTRO

FROZEN CUBES

These little iced cubes are easy and delicious. No more chopping up garlic: just melt in pan or in the microwave.

Trader Joes is the only place I have found these, but heard G&G had them too. 

DOUBLE RAINBOW CHOCOLATE SORBET

This is remarkably creamy and rich, given it has no dairy, no junk and is about 1/4 the calories of the real thing.

Trader Joes, Olivers, Whole Foods, Sonoma Market and lots of other markets

PICKAPEPPA SAUCE    

  From Jamaica, this sauce is both spicy and sweet, and is perfect to add to soups or stews or pour over a chicken breast or pork chop.  

Whole Foods, Olivers, Sonoma Market 

 THYROID CANCER  DANGER   

Generally I keep this newsletter light but this was sent to me by Ali in Santa Rosa, and I think it is important enough to pass along. Please send this on to others you think should have this information.

LIFE COACHING