2017 Open House Dates – Pop Up Shops

Now that I am settled into my office here in Oxford, my monthly Open House Days are back on the calendar.

You can, once again stop in for a nice cuppa, tasty treat, and/or fitness assessment – totally my treat!

What is REALLY exciting about 2017 is that I have added a special Pop Up Shop for each open house.

Stop by anytime between 10:00 am and 8:00 pm. Stay as long or as short as you like. I ask that you RSVP to give me a head count just to help ensure I have plenty of food, drink & swag.

Look forward to seeing you!

If you are local and would like to be the featured Pop Up Shop of the month shoot me a message or give me a call.

Steinmetz – Ford Client Moment

This morning I had another “Steinmetz-Ford Moment”.  If you are unfamiliar with the story, it goes something like this:

Ford, whose electrical engineers couldn’t solve some problems they were having with a gigantic generator, called Steinmetz in to the plant. Upon arriving, Steinmetz rejected all assistance and asked only for a notebook, pencil and cot. According to Scott, Steinmetz listened to the generator and scribbled computations on the notepad for two straight days and nights. On the second night, he asked for a ladder, climbed up the generator and made a chalk mark on its side. Then he told Ford’s skeptical engineers to remove a plate at the mark and replace sixteen windings from the field coil. They did, and the generator performed to perfection.

Henry Ford was thrilled until he got an invoice from General Electric in the amount of $10,000. Ford acknowledged Steinmetz’s success but balked at the figure. He asked for an itemized bill.

Steinmetz, Scott wrote, responded personally to Ford’s request with the following:

Making chalk mark on generator $1.

Knowing where to make mark $9,999.

Ford paid the bill.


So this morning my consumer had a seemingly long and tedious path. Something they were not looking forward to experiencing.

I reviewed their unique history, asked a few clarifying questions, then made my recommendation.  One small change to how they were doing something immediately made things better for them. They still have a lot of work to do, but that one little obstacle that made them dread the journey has been wiped out.

Makes me giddy to know I can help my consumers develop the skills to live life with less sickness, pain and disease.

Let me know how I can help you!

Hempie Date Oats

I was totally craving steel cut oats today. I had to make a HUGE bowl of them for LUNCH!  Yes, LUNCH. Don’t judge me.  They were totally comfy, creamy.

Hempie Date Oats
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Prep Time: 3 minutes

Cook Time: 30 minutes

Total Time: 33 minutes

Yield: 529 grams (1 perfect sized bowl for lunch)

Serving Size: 1

Calories per serving: 529

Fat per serving: 18

Saturated fat per serving: 2

Carbs per serving: 75

Protein per serving: 20

Fiber per serving: 12

Sugar per serving: 32

Sodium per serving: 16

Hempie Date Oats


  • 1/4 cup steel cut oats, rinsed
  • 2 medjool dates, pitted
  • 3 tablespoons hemp seeds
  • 1 2/3 cups water


  1. Bring water and oats to a boil together in medium or large sauce pan over medium-high heat.
  2. Boil for 1 minute.
  3. Reduce heat to low.
  4. Stir in dates & hemp seeds.
  5. Cover and simmer for until water is absorbed. This can take between 15 to 30 minutes.

Golden Masala Chai

I hope you enjoyed my Golden Cashew Milk from last week. With today’s weather not exactly feeling like winter, this seems to be the perfect day to share my Golden Masala Chai recipe.

I almost always  use a pressure cooker when I make this, but you could use a large, heavy dutch oven or an instapot. I freeze it into ice cubes and use it in smoothies and sauces.

You’re going to want to spring for the green cardamom pods for sure!

Golden Masala Chai
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  • 3 black tea bags, single serve size
  • 1 1/2 tablespoons turmeric, freshly grated
  • 1 fresh vanilla bean
  • 1 tablespoon ginger, freshly grated
  • 3 - 4 whole green cardamom pods, smashed
  • 5 whole cloves
  • 2 whole black peppercorns
  • 7 ounces coconut flakes, unsweetened
  • 6 - 8 cups water


  1. Empty tea leaves from bags into pressure cooker/pan.
  2. Add turmeric, vanilla bean, ginger, cardamom pods, cloves, peppercorns, coconut and 6 cups of water.
  3. Stir to combine.
  4. This will make a strong chai.
  5. Add the other 2 cups of water if you'd like a milder chai.
  6. Lock the lid in place.
  7. Bring to high pressure over high heat.
  8. Reduce heat to medium-low once high pressure is reached.
  9. Keep on medium-low for 10 minutes, then turn off heat.
  10. Allow a cooker to cool on its own for a natural pressure release.
  11. Strain and store in fridge or freeze in cubes.
  12. Best enjoyed hot or in a smoothie.

Track Your Fitness Journey in 3D

One of the perks coming to my local clients in 2017 is the addition of 3D imaging. This is a total game changer. Not only will it better monitor your progress but it will also improve the design of your specific fitness program.  I am really, super excited about this perk. It won’t be until the 3rd quarter BUT I felt you should really know about it sooner because of how consumer friendly the system is. Oh, and because I scored a deal for you to save $50 when you order your own system using my referral link.

May I Introduce





Track your body metrics. Capture measurements, accurate body fat %, and weight.


Track your muscle growth and fat loss. Naked’s heatmap highlights where you’re gaining and losing muscle/fat.


See your body change over time. With Naked, you can create a custom time-lapse of your body.

Naked captures your 3D body model so you can visualize your body’s changes on the Naked app. Track your volumetric body fat %, accurate body measurements, and weight.

The best part about this perk is that the system is affordable enough for regular, home use. Yep! Consumer friendly design, function, and price. Check it out here using my referral link.

Everyone who uses my link to purchase their system will be added to a special group inside the Authentic Health app. Let me know when you order.


Spinach Lentil Stew

Eating more vegetables and legumes does not mean eating more salads. This hearty Spinach and Lentil Stew recipe makes a great lunch or dinner.

Spinach Lentil Stew
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Spinach Lentil Stew


    Step One Ingredients:
  • 340 grams onions, chopped (this is about 1 1/2 cups)
  • 1 tablespoon grape seed or olive oil
  • 2 garlic cloves, minced
  • 3 cups vegetable broth
  • 1 cup quinoa milk, unfiltered
  • 1 cup green lentils, rinsed
  • 3 teaspoons Worcestershire Sauce
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 1 medium/large bay leaf (or 2 small ones)
  • Step Two Ingredients
  • 192 grams carrots, chopped (this is about 1 cup)
  • 1 14 1/2 oz can of diced tomatoes, undrained
  • 1 10 oz package frozen, chopped spinach
  • Step Three Ingredients
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon salt


    Step One
  1. Saute onion in oil until tender.
  2. Add garlic & cook 1 more minute.
  3. Add remaining ingredients from Step One and bring to a boil.
  4. Reduce heat; cover & simmer for 20 minutes.
  5. Step Two
  6. Add the carrots, tomatoes and spinach.
  7. Return to boil.
  8. Reduce heat; cover & simmer for 15-20 minutes or until everything is tender.
  9. Step Three
  10. Remove from heat.
  11. Remove & discard the bay leaf.
  12. Stir in vinegar and salt.
  13. Enjoy as is or served with warm crusty bread or rice.

Did you try this recipe? Tell me what you thought about it in the comments.

Vegan Golden Cashew Milk

I have been waiting to share my 10 favorite Golden Milk recipes with you until it was officially Winter 2016. As of 5:44 am, Winter is FINALLY here and I am kicking things off with my Vegan Golden Cashew Milk.

No golden calves here baby! Just honest to God creamy deliciousness.

Golden Milk can be made with just about any milk or “milk. The “must have” ingredient is Turmeric. The warm, bitter taste is what makes Golden Milk special.

Turmeric is one of those spices most of us never think about. Sure, every vegan chef keeps it around to lend a golden yellow color to faux cheeses and eggs. But typically, unless you are into making your own curries most Americans don’t really use turmeric for much in the kitchen.

In the world of home folk remedies turmeric is often suggested to help with everything from jaundice & liver problems to joint pain & digestive concerns. There are some pretty impressive verified benefits of consuming turmeric, but just like anything, there are also some risks. You should discuss concerns or potential contraindications with your doctor.

Quick note of caution about cashews. They are home to 25+ different strains of fungi. This can translate into higher fungus, yeast, mold, and bacteria levels. So, later on when you get to the boil & simmer steps in the recipe be sure to boil and simmer.

I love a warm cup of Golden Cashew Milk before bed on a cold night. Give it a try tonight!!

Vegan Golden Cashew Milk
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Yield: 2 cups

Serving Size: 6 ounces


  • 1 tablespoon agave (non-vegans could substitute honey)
  • 1 tablespoon coconut oil
  • 1 tablespoon fresh grated tumeric (1 teaspoon powdered)
  • 1 cinnamon stick (1 teaspoon powdered)
  • small pinch of fresh grated ginger, optional
  • 2 cups homemade cashew milk
  • For Homemade Cashew Milk:
  • 1 cup raw cashews, soaked
  • 3 cups water


  1. Place all ingredients except cashew milk in your Vitamix (wet container).
  2. Securely fasten the lid and place container onto base.
  3. Chop ingredients, then turn speed to lowest setting and add cashew milk in a light steady stream.
  4. Blend on high speed for 15 to 30 seconds.
  5. Pour contents into small sauce pan.
  6. Bring to a light boil over medium-high heat.
  7. Reduce heat to low, cover and simmer for 10 minutes.
  8. Strain and enjoy warm.

Did you try it? Let me know what you think in the comments below.

Master Gym

In the Authentic Health app I use the Master Gym for certain home and office workouts. It is a compact, folding unit that offers 40 different exercises with 3 different resistance levels. I find it is an excellent tool for those who need a fast, simple routine that doesn’t over do it. I also find it works great with my older clients who are less likely to go to the gym or have regular in-home fitness training or therapy.  The Master Gyms makes a great “next step” for those living with fibromyalgia or chronic pain syndrome who can complete 5 minutes of fitness walking without experiencing negative set backs the next day.

Watch my video below to see and hear the Master Gym in action.  You can find my Master Gym routines inside the Authentic Health app.

Climber Workouts

In the Authentic Health app, I use the Maxi Climber for home or office climber workouts. Using a vertical climber provides a genuine full body workout – lower, upper, core, and cardio. The machine is designed for home, which is perfect for 80% of my clients and readers. I suggest setting it up and letting it remain up. This will help you use it more often. It is a bit heavy and awkward for someone living with fibromyalgia, chronic pain syndrome, or merely days or weeks out from a surgery.  The sound generated by the Maxi Climber reminds me sawing logs by hand. Like all climbers, the sound may be a bit overwhelming someone with sensory processing concerns. I suggest taking measures to offset the noise before beginning.

All that said, I thoroughly enjoy the Maxi Climber. Watch my video below to see and hear the Maxi Climber in action.  You can find my Maxi Climber routines inside the Authentic Health app.

Reformer Pilates

Pilates is popular among my clients and readers. Using a reformer machine has helped many develop core strength and flexibility, leading to improved quality of life. I use the AeroPilates reformer with rebounder in my Authentic Health app workouts because it is the most popular among my clients and readers. I encourage using the optional stand to elevate the system. This makes it easier to get on and off of, which will make using it more enjoyable.

Watch my video below to see and hear the AeroPilates reformer with rebounder in action.  You can find my AeroPilates routines inside the Authentic Health app.