For someone who always hated cauliflower, it’s amazing how I eat these pancakes almost every day! I make them a couple of different ways: sweet and savory. They’re both delicious.
I start with ricing a whole head of cauliflower (or you can use riced cauliflower in a bag) and mixing it with 2 eggs and some sea salt. Then I divide the mixture into 4 equal servings and refrigerate 3 of them. I fry up one slice of bacon extra crispy, remove the bacon from the pan and add the cauliflower mixture to the bacon grease, patting it into a round pancake shape. I let it cook until the edges are brown and it slides easily in the pan, then flip it over and let it cook on the other side for a bit.
Half of the time it falls apart spectacularly, but it doesn’t matter – it still works out great! I put it on a plate and top with the bacon.
If I want sweet, I’ll add some more bacon, pulled pork or breakfast sausage and some sugar-free maple syrup (I like Lakanto).
If I want savory, I love to add a scrambled egg, guacamole and sprouts for a sort of avocado toast dish (pictured above).
Get creative and add whatever you want. It’s a really versatile thing. Want more protein? I sometimes add unflavored whey or collagen peptides to the “batter” and it works out great. Enjoy!
I’ll be on a holistic living panel at the next iNetwork Expo at the Avion Center in Chandler, AZ, on May 2: What 6-figure Earners Know About Health and Wealth That You Don’t. It’s an all-day event, but the panel is scheduled for 9:00-9:45 a.m. Here’s what the organizer has to say about the event. Click here for more details and to get your ticket!
***I get 4 complimentary VIP tickets, which I will give to the first 4 people who ask me for them! Network Together members are not eligible.***
NETWORK TOGETHER, LLC – ARIZONA’S FASTEST GROWING INDEPENDENT ENTREPRENEUR, PERSONAL DEVELOPMENT AND NETWORKING COMMUNITY ANNOUNCES THEIR SPRING iNETWORKEXPO – MAY 2nd AT THE AVION CENTER IN CHANDLER, ARIZONA
Business owners, entrepreneurs and professionals will come together for a day or learning, business building, and connecting from across Arizona and other states.
Event will include:
3 speakers: Jane M. Powers with Let’s Talk Impact, Daniel Miller with Click and Grow Rich, and Noah St. John with Success Clinic
4 Expert Panels:
– Holistic Living
– Public Speaking
– Real Estate & Investing
– Marketing & Media
Breakout Networking Sessions
Lunch & Light Refreshments
Caricature Artist, Andre Bland
Interested in being an exhibitor or a Title Sponsor? Looking to attend only?
For more information: www.inetworktogether.net or call (602) 228-0907.
Network Together, “Where relationships create community and commerce follows”.
Lighthouse Psychiatry is providing a fantastic opportunity to learn about many different non medical healing modalities that complement medical treatments for mental health. I’ll be speaking on Hypnotherapy for Mental Health and will have a vendor table with self-care products available. Stop by for a short relaxation experience to give yourself a mid-day reboot!
It’s free and open to everyone, so please share with anyone you think might benefit from this information. It will be held at the Embassy Suites by Hilton Phoenix Tempe located at 4400 S Rural Rd, Tempe, AZ 85282.
Doors open at 9:45.
Speakers will provide information on the following topics:
Advanced Transcranial Magnetic Stimulation (TMS) Treatment
Accelerated Resolution Therapy (ART)/ Trauma therapy
Eye Movement Desensitization and Reprocessing (EMDR)/ Trauma Therapy
Genetics and Nutrition
Check out some of the interactive activities we will have on the vendor side!
Chair Massages (yay!)
Essential Oils (make and take calming blends)
Interactive Sand tray (learn how sand play is incorporated into therapy)
Float spa (games and prizes)
Personal trainer/fitness (fun interactive activities TBA)
Foods for Detox and Mental health (holistic nutritionist and chef is bringing food to try!)
Hypnotherapy (enjoy a short relaxation session!)
Chinese Medicine/Acupressure (interactive! learn some easy acupressure points!)
Lighthouse TMS (games, selfie station, experience TMS and more!)
Naturopath/Functional doctor (talk to the doctor!)
Equine Therapy (learn about the benefits of therapy animals and meet a sweet furry friend!)
There will be light refreshments provided. Follow Lighthouse Psychiatry on social media for all the newest info and updates on this event. Register on eventbrite before April 1st and bring your ticket to the event to enter the raffle for prizes!
Want more information? Visit LighthouseTMS.com.
I love soup, and it’s so easy to make. Want a meal fast but don’t have anything made? No problem! Put some bone broth in a pot and add meat (can cook in the soup or be pre-cooked) and veggies and season to taste. That’s it!
For the chicken zoodle soup above (one serving just for me), I put a cup of chicken bone broth in a small stock pot and added 5 oz of cooked chicken breast, a cup of chopped spinach, 2 oz of zucchini noodles and 1/4 cup of diced fire-roasted canned tomatoes. I seasoned it with Jane’s Crazy Salt and heated through – just a few minutes. Muy delicioso!
I also love the combination of pork breakfast sausage, chopped butternut squash (I buy it frozen) and chopped kale. Throw together whatever you like. Great way to use up leftovers!
Not only do you get great nutrition from the meat and veg, but you get collagen from the bone broth. Collagen nourishes your skin, hair, nails, and joints, and you get it whenever you eat the skin and connective tissue of your meat. Just make sure it’s “bone broth”, not plain ol’ “broth”, which is made from muscle tissue that has no collagen in it. You can buy it at the store or make your own with bones you buy at the store. I love buying a seasoned rotisserie chicken, eating the meat or using it in a pot of soup or something, then boiling the rest of the carcass, skin and all, for several hours. I’ll strain it, toss the chicken parts, let it cool, and then skim off the fat to save in the freezer for cooking. What’s left is liquid gold, already seasoned. Put in containers and freeze til you need it for soup or other recipes. Easy peasy! 🙂
Done torturing yourself trying to adhere to that new hyped diet and/or exercise plan? Good! Time to get serious and take steps toward metabolic flexibility and optimal gene expression – in a word, longevity. Let’s turn off those chronic illness genes – or keep you from turning them on in the first place. When you’re in fat-burning mode these are the bennies you get, and then some.
Start down this path by making some easy, comfortable changes of your choice. For the next 21 days, you’ll make a change a day in one of ten different aspects of your life. This is not one-size-fits-all. You’ll get to choose what exact changes to make and how much to change them, so that you won’t feel any suffering or deprivation, and you’ll have an easier time maintaining these changes long-term. Even little changes in the right direction can make profound improvements in your health.
Participants are encouraged to share ideas, successes, recipes, support each other, ask questions, and help each other work out what to do or how to do it. Find an exercise buddy. Have a cooking party. Let’s get creative and have fun!
There will be NO COUNTING CALORIES, NO STRUCTURED WORKOUTS, NO DIET PILLS and NO EQUIPMENT TO PURCHASE. I want you to be free of all of that nonsense and fit the changes you make into a convenient revised lifestyle that doesn’t disrupt your life but rather enhances it. This is all about easy, because nobody loves easy more than me! 🙂
We’d love to have you join us! Just go to THIS Facebook group and request to join, and you’re in! It formally starts on February 4, but we’ve already started interacting in the group – feel free to do so, as well.
Many of my clients come to me wanting to lose body fat, whether to help with a medical condition, increase their energy and quality of life or for aesthetic reasons. It can be a difficult and even painful process, especially for women and especially as we get older. We want to stop making and storing fat and burn it instead. But how do we do that? It can be confusing to know what to do with so much misinformation out there, including “expert advice” and FDA guidelines that are often not supported by research.
We have to stop eating foods that increase our insulin secretion. The job of insulin is to shuttle glucose into the adipose cells to be made into fat. Every time we eat foods that stimulate insulin secretion, we put ourselves in fat-storing mode. When we don’t eat or when we eat foods that do not increase insulin, our bodies can start burning fat. But as soon as we eat something that jacks up our insulin, we’re kicked out of fat-burning mode.
There are two simple concepts that can keep you in fat-burning mode longer and, in time, make your body more metabolically flexible (happy burning both sugar and fat – whatever’s available), thereby reducing appetite and cravings and comfortably giving you all of the energy you need when you need it. In other words, you don’t need to suffer to lose body fat. You just need to change up your routine a bit.
The first concept is intermittent fasting. We all fast for about 10-12 hours or so throughout the night, which is about the amount of time it takes our bodies to run through our sugar stores and be hungry to break our fast (breakfast). Go longer than that without eating, and your body will have to burn the fat it has on board for energy. Research shows that the more you allow yourself to go a little longer (say, 16-20 hours) without eating anything that will stimulate insulin, the more metabolically flexible you will become. If you’d like to try this, I’d recommend that you ease into it and make your eating window during times that you’re most likely to want to eat. I usually fast for 16-20 hours each day and just skip eating in the morning because my body has never felt good when I’ve fed it in the morning. I just have some coffee with a little heavy whipping cream in it, then I do my workout fasted and wait a few more hours to break my fast.
Doing a workout fasted works for me because I feel better working out without anything in my stomach. I burn more body fat that way, too. Waiting a few hours after working out to start stimulating insulin secretion also helps me burn more body fat. Again, this is something you can work up to if you want to try it. As always, listen to your body and do what makes it feel good.
I typically break my fast between 11 a.m. and 1 p.m. with a bowlful of raw greens and some kind of casserole on top. I love casseroles and make vegetable-based ones with some meat and lots of healthy fats. Then I throw some more healthy fat on top. A couple favorites are arugula topped with steak and mushrooms in a balsamic cream sauce, with brie on top (see my previous blog post for the recipe) and nacho chicken casserole over baby spinach with guacamole. I mix it up so I don’t get bored and get lots of different nutrients. You’ll notice that I don’t eat any high-carbohydrate foods.
This is the second big concept of becoming a fat-burner: eat fewer carbs. When you eat high-carb foods, like grains, beans and fruit, you make a lot of insulin and increase ghrelin, the hunger hormone, while decreasing leptin, the hormone that tells us we’re full and don’t want to eat anything. Obviously, it is easier to start burning fat when you don’t eat as much carb, and it’s also easier not to overeat because eating low-carb decreases ghrelin and increases leptin. If you want to transition to this way of becoming a fat-burner, I’d recommend you do so gradually so your body doesn’t freak out that you’re no longer giving it jet fuel every 2-3 hours and are going to start burning body fat instead. That freak out happens when your body thinks it’s starving because you’ve made such a big change so fast. Ease into it and be comfortable. Find foods you love and make them low-carb while increasing your consumption of healthy fats.
I’ve recently had a significant amount of body fat to lose following a series of injuries that vastly decreased my ability to exercise – and then going into perimenopause at the same time. Double-whammy! After many failed attempts to reduce body fat long-term, an endocrinologist suggested I transition to a ketogenic diet. She’s on it and she prescribes it to her patients for a host of medical issues relating to insulin. There is a great deal of good research backing up this position (and a recent huge study from the Lancet that contradicts it, but this study is fatally flawed in multiple ways and should not be given an iota of credence, in my professional opinion as a researcher). In the several months that I’ve been focusing on reducing my insulin response, I’ve only lost 12 pounds, but that’s because I’ve been able to exercise more and have put on heavy, lean muscle (muscle outweighs fat 5:1) and lost a lot of fat! I know this because I’ve lost an inch off of each arm and each leg, 4 inches off of my chest and waist, and 3 inches off of my hips. Whenever I eat something that bumps me out of fat-burning mode, I’m back into it remarkably fast. My body has adapted to using fat for fuel and absolutely loves it! When I eat high-carb foods now I wake up the next morning feeling hung-over. When you clean up your eating, your body tells you what it doesn’t want.
Want to find out more? I’m happy to help you with a plan to ease into becoming a fat-burner in a way that makes your body comfortable and energized. Just make sure you talk to your doctor first to make sure that it won’t complicate any conditions you may have. Leaning out doesn’t have to be painful, with feelings of deprivation and suffering. It shouldn’t be anything but comfortable and rewarding, in my opinion. You should feel better, happier and more energetic every day, because, when you do it right, you’re giving your body what it naturally wants. Concerned about not being able to give up your favorite high-carb foods? No worries – the hypno and NLP that I do can make that easy, too! Feel free to schedule a free consultation if you’d like to learn more.
New audio file available as a download or CD!
Have you stopped smoking many times but can’t seem to stay a non smoker? Using willpower alone has a very low success rate. You try to be strong, but it’s painful. And medications can be of limited effectiveness and may have uncomfortable side-effects.
Stop suffering and make an effortless subconscious transformation instead. With this hypnosis recording, you will not need to try so hard to be determined and focused. You will more easily and consistently make healthier decisions and not be as tempted to engage in self-defeating behavior.
What makes this recording different?
I take a different approach than many other hypnotists with similar recordings. I uses no negative, or aversive, suggestions, which means that you will not feel any unpleasant tastes or smells or have any negative feelings or increases in stress. You’ll make healthier choices, not just with regard to smoking but with food choices and activity, as well. That’s right – you’ll be encouraged to get healthier in all aspects of your life, so you will not have to worry about substituting another unhealthy habit for smoking or gaining weight when you quit. My approach reduces the stress that other hypnosis recordings can produce, and reducing stress is a key component of letting go of unhealthy behaviors and living a healthy, happy life. Moreover, the subconscious mind does not always process the word “no” as one might expect. Hearing “You no longer want to smoke” may actually make you want to smoke more! I only uses positive suggestions that:
– make you feel good about yourself
– want to make healthy choices
– want to exercise more often
– increase your confidence and sense of control
– stay calm and centered all day, every day
Additionally, I use no sound tracks in her recordings. One person may be soothed by sounds of the ocean, while another may feel stressed by the same sounds. You will not need to worry about how any accompanying sound track might affect you. Rather, you’ll just get relaxing, effective suggestions to program your subconscious mind for health, without distractions.
I also uses guided imagery which you complete yourself to customize the recording for even greater effectiveness.
How to use this recording
Listen to this recording at least once a day for at least 3 weeks, or until it feels “flat”, or as though you have internalized the suggestions. When you get this feeling and your behaviors are in line with a healthy lifestyle, you can listen to it less and less often, then save the recording for sometime in the future if you would like a quick boost in healthy habits again.
This recording can be used on its own or as a welcome addition to any other program to help you be successful without relying on willpower alone.
Duration: 15 minutes.
Get yours here!
A gratitude journal can help you focus on the positives in your life, making you and those around you happier and increasing the odds of future successes. It’s one thing to know you’re grateful for something, but knowing why you’re grateful for it takes it to another level, deepening your understanding and appreciation. This simple book provides a year of quick, easy journaling to make living in gratitude effortless. Inspirational quotes provide prompts to see gratitude in new ways and in different aspects of your life every day. You never knew just how much you had in your life to be grateful for until now!
Get yours in my store (click here). Enjoy! 🙂
Get ready to play your A-game!
Gear up for this in-depth, interactive mini-retreat at my office with lots of exercises in formal and informal mindfulness techniques, when to use them, how to use them, and why you should use them. You’ll receive physical tools ($28 value) and mental tools (priceless) for living a more relaxed, enjoyable, productive life – plus a $50 coupon toward my online self-hypnosis course (that’s $78 in free stuff)! The tips, tricks and techniques you’ll learn are simple and easy for everyone to master – even if you have difficulty meditating. Learn how to reverse the effects of stress on your body, eat mindfully and stop second-guessing yourself – and so much more. And we’ll have drinks and a nosh, of course!
Friday, September 29, or Saturday, September 30, from 1:30-4:30 p.m.
Cost: $75 Register HERE by Friday, September 22 and get my online self-hypnosis class ($99 value) completely free!
Woke up this morning and stood for awhile looking out my bedroom window where the jogging trail is, contemplating the concept of motivation and how useless it is. I was wishy-washy about going for a run, but I kinda wanted to and it was a beautiful morning and I knew the dogs would love it, so I stopped thinking about it and asked the dogs if they wanted to go for walkies – then I’m committed because they’re so excited and I can’t disappoint them by not following through! I knew I’d be getting some kind of exercise this morning, it was just a matter of what. I’ve gotten myself in the habit of working out one way or another at the same time every morning save one (rest is just as important!). I don’t give myself the choice of not doing it, so it’s easy.
I hear so many people talk about wanting to be more motivated to do something they think would be good for themselves, and I’m often asked if I can do something hypnosis-wise to help motivate them. To me this is the wrong question. I remember my mentor coach telling us that there wasn’t a single one of his high-achieving clients who wanted to do everything that was good for them every day. The difference between them and the rest of us is that they didn’t give themselves a choice. They made it part of their job.
If there is something you want to do regularly but are having trouble doing it, it isn’t a matter of motivation. Where does the notion come from – does the real you want to do it or did someone tell you you should do it? If it’s truly important to you, you’ll do it. When you give yourself a choice and excuse your lack of follow-through by telling yourself you’re not motivated enough, there’s something blocking you from really wanting to do it. Your brain is blocking it to protect you somehow, and reprogramming that can allow you to make the positive activity part of your job of being a healthy, happy human being – no motivation required.
So next time you criticize yourself as not motivated enough, I’d encourage you to get to the real issue by listening to the real you (you can hear it when you’re quiet and not talking to yourself ). How important is it to you, really? When you tell yourself you should do it, it is your voice or someone else’s? Your lack of follow-through is not a weakness, it’s your brain doing its job – you’re just not listening to what it’s trying to tell you. See yourself as not following through with it because it’s wrong somehow. Either you don’t really want it, or you need to remove a protective block that your clever brain put in place that may have served you once but perhaps isn’t anymore and can be reprogrammed. You’re not unmotivated, you’re protecting yourself. Find out why, let go of what isn’t serving you and move on with your life unencumbered by the self-criticism. And send love to your brain for looking out for you.