January celebrates the excitement of self transformation. Using Small Steps = Big Changes as your guide, you will find that come spring time, transformations will begin to show their lovely face on you. First and foremost, be patient, kind and loving to yourself and of course eat your vegetables!
Each morning ask yourself “What is my purpose today?” “What do I want to accomplish for myself, today?”
Your answer may be in the form of an activity or task. If this is your desire, I recommend that you break the activity/task down into doable steps. At the end of the day, find yourself with an accomplishment. Don’t try to eat the elephant in one bite!
I also recommend you ask “What is my purpose today? “What do I want to accomplish for myself, today?” in a metaphoric way as well. For example if patience is a short stick in your basket of personal gifts, Choose to make patience with all that you come in contact with to be your purpose for the day. Sometimes asking for an energy or spirit within, is all we need to accomplish the long lists of to do’s that we somethings confuse our purpose with.
Your Holistic Health Counselor for Vibrant Health, Rochelle Blank, HHC ~ proprietor of A Natural Choice. To experience first hand what health counseling can do for you, contact me at http://www.a-naturalchoice.com or Email Me at naturalchoicehhc@aol.com for a complimentary 20 minute phone session.
While many of you have declared your New Years Resolutions, I am guessing just as many have opted out. No matter, you can begin a Healthy Habit Tradition today, taking small healthy steps which will lead to big healthy changes.
As a health counselor I am recommending using the start of the New Year as a spring board for beginning your Healthy Habit Tradition.
Start with what you have. Start with how magnificent you are. You are a gift. There is only one of you in the entire universe. Imagine that. No one, is excactly like you. This makes you extraordinary. It also makes you a genius at your personal habits.
Habits are repeated behaviors. If you do something repeatedly, you will be get really good at it. Every day, uniquely you does things repeatedly, so I know that you have many talents. Choosing a few Healthy Habits over time will manifest healthy changes.
Starting YOUR NEW YEAR with a Healthy Habit Tradition is easy.
All you have to dream a little dream of you.
Give yourself a few minutes of quiet alone time. Get comfy. Relax and close your eyes. Take a few slow deep breaths. Inhale, and then exhale. While relaxing, what comes to you? What delights your curiosity? What do you want to spend your time doing more of, this year? What thoughts do you want roaming around your mind, this year? Who would you like to be, this year? What do you want to draw into your life, this year? What Healthy Habit will support you, this year?
Enjoy your quiet dreaming time imaging healthy images of you. Imagination and habit are close friends. Get acquainted.
When you are ready, write down any thoughts that came to you. This is your imagination, your dreams so there is no need to edit yourself.
Then go over your list and circle 1 - 3 things that are the most important to you today.
Now choose the one thing that you want to bring into your consciousness this year.
Ask yourself who you need to be to bring this challenge, achievement mindset into being?
What steps will you need for this?
Make a list of things that you image would be beneficial for you in supporting your choice.
What small step can you take daily to support the change you wish to become?
Habits take time to settle in. Every day, choose to do one thing a day that will support the dream you wish to embody this year. One small step a day begins your journey creating a healthy habit.
Remember, Health and happiness is an ongoing process and not a destination. Change occurs over time. Love your time and yourself and choose to endow them with healthy choices.
I would love to hear from you. Either Email me or post a comment on this blog. Let me know what is specifically important to you.
To Your Vibrant Health, Your Holistic Health Counselor, Rochelle Blank,HHC, A Natural Choice. For more information about what Health Counseling can do for you, or to set up a complimentary private 20 minute health consultation by phone go to: www.a-naturalchoice.com or email:naturalchoicehhc@aol.com Email Me
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Today begins the first day of 2009. I am wishing all of you a fantastically healthy new year. May your wellness goals come to fruition this year. Here’s a recipe to support your success.
Start a New Years Healthy Habit Tradition. To do this I recommend first choosing a state of being in place of an action. We are programed to believe that action begets change, and sometimes it does, but I believe long lasting changes require a state of mind that supports the changes you wish to manifest, before the action.
Think about and then pick an energy or state of being that you would like to embody this year — Just one feeling or way of being that you want most to embody for yourself. We all have many feelings, that pass through us every day. So why not pick a feeling that would most support your wellness desires. By doing this, I believe you will be harnessing and directing your year, towards wellness success. And it’s fun!
Read each point below and then close your eyes to find your answers. After you have found what feels right to you, with your eyes still closed, place your hands over your heart, nod your head and lock your thought in.
- Image 2 or 3 visual images that puts you in touch with what the energy or the state of being that you have chosen to manifest, pictures. For example, if you want kindness, you might image or see a person performing an act of kindness.
- Next, see if you can assign a smell to your state of being. What smell for you best describes this state of being?
- Can you give yourself a color that most captures your state of being?
- How about an affirmation or a sentence that would remind you of this state of being that you have chosen for this year.
- Next, choose a word of two one that embodies your choice.
- Do you like to sing and dance? Choose a song that embodies this trait or way of being that you want to channel for yourself this year. Play that song and dance to it. ( So much fun!)
- How about a book or a movie? Is there a fictional character or an actor that you know that embodies the state of mind that you want to manifest this year?
- Image yourself doing several activities per week that would support this way of being. What would they be? Perhaps it is writing in a journal or taking a walk or singing a song.
- On a piece of paper, on a chalkboard, in a notebook, on your computer write down your answers to these suggestions. Hang your answers up on a wall that you will see everyday. If you like, be creative in how you write out your answers.
- Read your state of being request to yourself everyday, at the same time every day if possible. Try this for a week and then see about another week and then another.
- Take to heart what you have requested for yourself. Relish in your feelings, your choices.
- Close your eyes and ask yourself out loud or quietly to yourself for the kind of support YOU need in bringing to you the highest expression of the state of being that you have chosen for you.
Believe in yourself. Be kind to yourself. When you are aligned with your highest self, your best expression of yourself comes to you. Be patient. Your Health and Wellness is always evolving. It is a direction and not a destination.
To Your Vibrant Health, Your Holistic Health Counselor, Rochelle Blank,HHC, A Natural Choice. For more information about what Health Counseling can do for you, or to set up a complimentary private 20 minute health consultation by phone go to: www.a-naturalchoice.com or email:naturalchoicehhc@aol.com Email Me
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Posted by Rochelle Blank on Dec 31, 2008 | 1 Comment
Following is the December 30 article, I wrote for my newspaper column, GO NATURAL which appears exclusively in the Princeton Packet Newspaper, Princeton, NJ.
Reasons to hope for a Greener 2009
The Future belongs to those who believe in the beauty of their dreams - Eleanor Roosevelt
With 2009 on it’s way, I muse about the future and marvel at some of the impressive and healthy accomplishments that took place in 2008. For Auld Lang Syne, it’s time to say bravo to some of the healthiest.
Have you noticed that green now goes with everything? This past year a surge of green-related companies and products hit Main Street, Green Time. This means better choices for better health for all of us. Think Green, Go Green, Live Green, Eat Green (and eat local) Recycle, Commit to Sustainability - these were clearly spoken words and deeds during 2008. Bravo!
The need for change in our environmental habits mirrors the overall challenges that we are facing in these exigent times.
Last January, Michael Pollan’s “In Defense of Food” received wildly favorable reviews. His simple beginning words - “eat food, not too much and mostly plants” - offers a voice of reason and clarity in the diverse mix of nutritional advice we are bombarded with. Mr. Pollan suggests that we are losing our joie de vivre for food by focusing too much on specific nutrients. His highlighting of how we can escape commercial chemically- infused food and adapt ourselves easily to more thoughtful and healthy eating is a refreshing take on the whole debate of what we might be eating.
Recently Mr. Pollan has been quoted as saying that “If we’re serious about working on energy independence, climate change, and health care, we have to change how we’re feeding ourselves.” Bravo! Oh, what a great choice for secretary of agriculture, Michael Pollan might have been. In the absence of that appointment, bravo to Mr. Pollan for his sagacity.
In March, science delivered the answer to the question, “Is organic food healthier than conventionally grown food?” An extensive review of 97 published studies compared the dietary values of organic and conventional foods. The results: “Organically grown plant-based foods are 25 percent more nutrient-dense and deliver more essential nutrients per serving.” Bravo to The Organic Center for giving us the sceince behind the common sense.
Pay Dirt arrived this year after more than a decade of public outreach. The Organic Consumers Association’s “Millions Against Monsanto“campaign grossed an impressive quarter of a million outraged emails and signatures on the subject of rBGH (Bovine Growth Hormone) and genetically engineered foods. As a result in, in August, under mounting consumer pressure worldwide, Monsanto announced it would sell off its controversial rBGH business. This is very good news for the public, as rBGH-tainted products are believed to impose serious dangers to our health. Bravo, OCA!
OCA caught my interest again with“Appetite for a Change” This campaign focuses on lessening children’s exposure to toxins, pesticides, junk food, and other harmful substances. During 2008 the OCA fired off a petition to congress, requesting that substances that could be harmful to children be removed from sale.
Also for years the OCA has been Web-posting hundreds of articles addressing the dangers of mercury in dental fillings and vaccines. Allegedly, public officials were not responsive to these claims. December showed a new face, when the FDA changed their tune and conceded that mercury fillings may be dangerous to children and pregnant women. The FDA’s Web site now states: “Dental amalgams contain mercury, which may have neurotoxic effects on the nervous system of children and fetuses”. Bravo (again) to OCA.
Environmentally-conscious people embraced the eco-chic shopping bags on Earth Day 2008, when Whole Foods Supermarkets relegated their plastic shopping bags a thing of the past. When WFS initially announced their plan for this green change in January, USA Today wrote a story stating that plastic bags take 1,000 years to break down in a landfill. Bravo to Whole Foods for taking a stand against the overuse of plastic bags and for popularizing the new eco-friendly shopping bags. Now affordable, recycled and endlessly reusable shopping bags have come onto the market, with throngs of companies jumping on the bandwagon.
Focusing on the good things that people are doing inspires me to do positive things. Making daily healthy choices is a practice I follow and recommend. As we move into the New Year and beyond, let your choices be enviromentally sound and holistic in approach. Lean into the direction of healthy choices and you will find a world of bravo benefits.
Wishing all a Happy New Year!
To Your Vibrant Health, Your Holistic Health Counselor, Rochelle Blank,HHC, A Natural Choice. For more information about what Health Counseling can do for you, or to set up a complimentary private 20 minute health consultation by phone go to: www.a-naturalchoice.com or email:naturalchoicehhc@aol.com Email Me
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Today, Sunday, December 21, 2008 brings us the first day of Winter - The Winter Solstice and the first day of Hanukkah. The Winter Solstice, shows us the shortest day of the year, and Hanukkah the festival of lights, illuminates our evenings for the next 8 days. While short cold days and long dark nights are not my favorite seasonal choices, and can be a healthy challenge for some of us, I can now take heart in the fact that starting tomorrow the days will actually be getting longer - if only imperceptibly for a while.
What is clear is, we are now in the thick of the winter holidays. Merry Christmas comes in just a few more days followed by bubbly New Years Eve, one week later. Most of us are busy doing double time preparing for the holidays in what ever fashion behoves us, while also working and tiding up on loose year end details.
In the next 2 weeks food temptations will rein supreme. If losing weight is one of your goals, lighten up until January. Use December as a maintenance time instead of a weight loss time. Besides you may need a few extra body pounds in the winter to keep those howling cold winds from making too big of a winter sissy out of you.
During your holiday gatherings give yourself permission to eat anything that you want while at the same time, lean in the direction of healthy choices. Don’t forbid any one specific food, otherwise you might create an unhealthy obsession for it and obsessions always leave us vulnerable to getting our hands caught in the cookie jar! Enjoy your family favorites. Just remember to eat normal sized (small) portions, drink lots of water and include your organic vegetables in with all of your meals.
To Your Vibrant Health, Your Holistic Health Counselor, Rochelle Blank,HHC, A Natural Choice. For more information about what Health Counseling can do for you, or to set up a complimentary private 20 minute health consultation by phone go to: www.a-naturalchoice.com or email:naturalchoicehhc@aol.com Email Me
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As a Holistic Health Counselor and a proud graduate of the Institute for Integrative Nutrition, I can’t say enough good things about this school. For me, it was one of those life changing experiences. Anyone who is interested in their health and well being, as well as that of their family and friends would do well to consider attending the Institute for Integrative Nutrition.
This year they are so excited about beginning their new school year at Lincoln Center in NYC, that they are offering some fabulous opportunities, one being a $1000.00 enrollment discount. The only “catch” is that you must mention the name of a school graduate at the time of your registration. Don’t you worry about a thing, I, as a graduate am happy to offer you the use of my name for that purpose. How Healthy is that?
Founded by Joshua Rosenthal, the Institute for Integrative Nutrition is at the forefront of holistic nutrition education, offering cutting-edge training that enriches minds, careers and personal lives. The comprehensive curriculum integrates all the major dietary theories, while combining the wisdom of traditional philosophies with modern concepts, such as the USDA food pyramid, the glycemic index, the Zone, vegetarian/vegan and raw, organic foods.
Students receive in-person training with the world’s leaders in health and wellness and gain the confidence to know what to eat and to be able to share this information with others. Outstanding people, such as Andrew Weil MD, Deepak Chopra, Mehment Oz, Barry Sears, Neal Barnard, to name a few, teach at Institute for Integrative Nutrition. Graduates of the program become agents for positive change in their families, communities, the health-care system and beyond.
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The school year at the Institute for Integrative Nutrition begins in January at Lincoln Center in NYC. Since I’m a graduate of this school, when you enroll and mention my name, they will give you a $1,000 discount. How Healthy is that? This is a very generous offer that I highly recommend taking advantage of while it lasts.
You can download a Institute for Integrative Nutrition course catalog here:
http://www.integrativenutrition.com/GettingStarted/RequestCatalog.aspx
If you have any questions about the program, or the $1000.00 discount, please be in touch with me via my email: Email Me naturalchoicehhc@aol.com or via my website: www.a-naturalchoice.com***************************************************
For more information, visit: www.integrativenutrition.com.
To Your Vibrant Health, Your Holistic Health Counselor, Rochelle Blank,HHC, A Natural Choice. For more information about what Health Counseling can do for you, or to set up a complimentary private 20 minute health consultation by phone go to: www.a-naturalchoice.com or email:naturalchoicehhc@aol.com Email Me
As always, my healthy friends, I look forward to hearing from you.
Posted by Rochelle Blank on Dec 15, 2008 | 6 Comments
I love Romance because it is filled with new promises and excitement. Optimism and adventure take center stage. Curiosity and love fog our glasses. Romance makes everything sparkle plenty.
Make it your first Resolution to Romance yourself through the holidays with healthy choices. Treat yourself like a new Love. Make YOU a priority and sparkle from your ensuing healthy holiday choices.
A gentle reminder says that the holidays are happy hosts to excess consumption. Handle your temptations by being mindful of your party portions. Follow these simple habits throughout the year as well as this month of merriment. In restaurants, consider halving your meal as soon as it comes to the table. Ask your server to wrap up a portion before you take your first bite. At home serve yourself one full plate and put the rest in the fridge or freezer for another yummy meal, another day.
Eat, before you go to a party. This will set you up for less mindless nibbling. Visually take in the whole table of food. Decide what appeals most to you. Choose three things. Chow away from buffet tables. This way you will eat less of the tempting naughty stuff. Use the party to mingle and talk or better yet, listen. Choose conversation over excess eating and turn a stranger into a friend. Why? Because connection saves lives.
Add into your meals more dark leafy greens because you can never Eat enough of them. Seriously. Broccoli, Kale, Swiss chard, Brussels sprouts are winter ready vegetables waiting for you. Adorn everything with Green. Eat a raw green salad every day. Throw some colored vegetables in the mix and you have a heart healthy antioxidant loaded food cocktail!
Lubricate. Eat more healthy fat and protein. Winter is a very drying time of the year. Consequently we need to keep lubricated. Drink plenty of water and consume Omega 3 loaded fish, sea veggies, olives, olive oil, avocado and nuts.
Toast the Holidays with an apple, orange, clementine, or grapefruit every day. These are vitamin C immune builders, weight loss busters and in their peak season to be jolly.
High Five yourself after you have challenged your traditional recipes. Resolve to make healthier versions of your favorite holiday must haves. Last week at my Holiday Allergy Baking class, at Whole Foods in Princeton, NJ, my students were wowed by how good some of their favorite recipes turned gluten free tasted. Small Steps = Big Changes.
Eat regular meals. Skipping meals in an attempt to save calories leaves the body in a state of starvation and sets your body up to actually slow down the rate at which you will burn calories. This is called messing with your metabolism and not in a good way. Eating 3 Healthy meals a day will keep you nutritionally satisfied and much less likely to binge. 
Notice what you are eating. Pay attention to the smells and textures and tastes. Bitter, spicy, salty, sweet? What is your pleasure? Chew your food, languidly. Devise plans to savor the moments between bites. Choose foods that make you blush with joy. Make your first Resolution a delicious one. Choose to Romance Yourself through the Holidays with Healthy Choices. Now, how Romantic is that?
Your Holistic Health Counselor for Vibrant Health, Rochelle Blank ~ owner of A Natural Choice. To experience first hand what health counseling can do for you, contact me at http://www.a-naturalchoice.com or Email Me at naturalchoicehhc@aol.com for a complimentary 20 minute phone session.
Posted by Rochelle Blank on Dec 13, 2008 | 3 Comments
Rocket Love Apple Pear Cobbler
Sometimes things are really easy and really good. Not a lot of rocket science but lots of rocket goodness. Modesty aside, my Apple Pear Cobbler meets this criteria. It is simply delicious. I serve this healthy mix to my friends and family always with rave reviews. This past Thursday night, when I was teaching my Allergy Free Holiday Baking Class at Whole Foods in Princeton, NJ, this dish was met with a seriously high approval rating.
Rocket Love Apple Pear Cobbler contains the yummy stuffing from a pie, without all the weight gaining pie crust. It also can be beautifully modified for any restricted diet. Now that is Rocket Healthy Allergy Free Delicious.
Following is the basic recipe. Variations for this recipe which speaks to those who are want a gluten free recipe, or nut free are provided at the end of this recipe. The original recipe contains rolled oats and oat flour, which adds a nice sweetness and texture to the cobbler. However oats do contain gluten so if you want a gluten free recipe please read the variations below the recipes.
Rocket Love Apple Pear Cobbler
4 Gala, Fuji ,Macintosh or any other sweet baking apples
2 pears
½ cup raisons
Juice from one lemon
* ¼ cup oat flour
* 1/3 cup rolled oats�
1+1/2 teaspoons of cinnamon
1/4 teaspoon coriander
1/8 teaspoon cardamon
dash of sea sat
* 2 tablespoons coconut or another vegetable oil
*1/3 cup toasted and chopped walnuts.
Preheat oven to 350 degrees
Lightly oil pan
Chop apples and pears and place in baking dish
Add in raisons, nuts and lemon juice. Mix
In another bowl combine flour and rolled oats, cinnamon, coriander, cardamon, and sea salt. Mix throughly.
Add in the oil and mix. It will be lumpy and dry.
Add this mixture into the apple pear mixture. Mix thoroughly.
Bake at 350 for about 40 -45 minutes
Variations:
For a gluten free recipe:
Omit the oat flour and the rolled oats.
Use instead 1/4 cup buckwheat flour or quinoa flour. Add in 1 tablespoon organic apple juice to the wet ingredients
For those with Nut Allergies, omit nuts and coconut oil. Use a light vegetable oil instead.
A word about Coconut oil. It’s ability to cook in high heats makes it suitable for baking. Use only certified organic Expeller Pressed Coconut oil. Coconut Oil adds flavor and a natural sweetness to a recipe. It is a good source of saturated fat for vegetarians and vegans but not suitable for people who have a high fat and high cholesterol diet that consists of a lot of red meat, dairy, and eggs.
Left overs store well in the refrigerator and are delicious in the morning for breakfast, or during the day for a snack or for dessert. I like to add sliced bananas and a dash of rice or soy milk to my apple pear cobbler. This addition goes well whether eating it warm or cold.
Your Holistic Health Counselor for Vibrant Health, Rochelle Blank ~ owner of A Natural Choice. To experience first hand what health counseling can do for you, contact me at http://www.a-naturalchoice.com or Email Me at naturalchoicehhc@aol.com for a complimentary 20 minute phone session.
Are you someone who suffers from chronic aches, low energy, food cravings, digestive issues, or feel just plain miserable some of time? or most of the time? Maybe you have consulted your doctor (or doctors) only to be told that there is nothing wrong. Your Test results show up as normal. Are you frustrated, to say the least? The answer to your concerns may very well be centered around the food you choose to eat on a daily basis. You, could be allergic to some of your favorite food choices. UGH!
Common food allergies are wheat, corn, dairy, soy, eggs, fish (shellfish in particular), Tree nuts, and peanuts. Many of the preservatives in foods are making us sick as well.
As a health counselor, I have discovered that some people would rather take a pill than change their diets. I have also discovered that many people are willing to make changes, but just don’t know where to begin. When we take the variety of pills and over the counter medications available, which are designed to mask the very symptoms our bodies are trying to wake us up with, we are in effect snuffing out important health information and may unwittingly be causing irreversible damage to our bodies. UGH!
Imagine the oil light in your car comes on, and your response to treat this warning is to cut the wire, thereby disabling the light. Well your “symptom”, the light being on, would surely go out, but would the problem of no oil have been taken care of? Eventually you will run your car down, when all you had to do was replace the oil. This is what we sometimes to do our bodies when we ignore symptoms or use a drug to mask a symptom but not address the problem.
Over 12 million Americans suffer from some form of food allergies. The offending food may not even be of the “unhealthy” type, it just isn’t a good choice for you. Often we simply are not recognizing this or we think that we can’t live with out a certain food. NOT TRUE. For every love affair with a certain food there is something out there that might very well be a healthier choice for you. So if a certain food makes you sick, and you know it, avoid that food, but by all means find a satisfying replacement.
I can help you figure out what foods are disturbing to you, while also teach you how to replace some of those hard to give up food loves. You will learn new food choices that are sure to become your best bets for a more healthy vibrant you. With 2009 just around the corner, what better New Year Resolution is that? For more information email me at: Naturalchoicehhc@aol.com or visit my website: www.a-naturalchoice.com
To Your Vibrant Health, Your Holistic Health Counselor, Rochelle Blank,HHC, A Natural Choice. For more information about what Health Counseling can do for you, or to set up a complimentary private 20 minute health consultation by phone go to: www.a-naturalchoice.com or email:naturalchoicehhc@aol.com
Your Natural Choice: Allergy and Sugar Free Holiday Baking Lecture and Demonstration - December 11, 7 PM at Whole Foods in Princeton, NJ
Join me, Rochelle Blank, Holistic Health Counselor on On Thursday Evening, December 11, at 7:00 PM, At Whole Foods on Rte 1 in Princeton, NJ. I will be giving a Talk and Demonstration on Healthy Holiday Desserts that are Allergy free and Sugar free, and taste delicious. My bet is that you will never suspect the replacements used to create these goodies when you are enjoying the samples included with the talk. Reservations are required. For more information and to make your reservations, please call Whole Foods at 609 799-2919. I look forward to seeing you then!
One of the desserts on the menu on Thursday evening will be a sugar less allergy free Apple Pear Cobbler - Delicious! Check out my blog on December 13 for this EZ recipe.
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Posted by Rochelle Blank on Dec 8, 2008 | 2 Comments
Τhe big year end holidays are fast approaching. No doubt you have been invited to a few gatherings and may be planning a special meal as well. Even if you are keeping it quiet this year, being anywhere where food is served can cause you to be tempted by foods, that you may actually be allergic to. Only you are not aware of this. The only thing that you are aware of, is that after you consume certain foods, your joints ache or you have a headache or you feel bloated or any number of other discomforting chronic symptoms… Or maybe you already know that certain foods are off limits because you are in fact allergic to them, but feel challenged by the thought of what to eat instead.
Join me, Rochelle Blank, Holistic Health Counselor on On Thursday Evening, December 11, at 7:00 PM, At Whole Foods on Rte 1 in Princeton, NJ. I will be giving a talk and demonstration on Healthy Holiday Desserts that are Allergy free and Sugar free, and taste yummy delicious. My best bet is that you will never suspect the replacements used to create these goodies while you are enjoying the food samples included with the talk. Reservations are required. For more information and to make your reservations, please call Whole Foods at 609 799-2919.
I look forward to seeing you at Princeton’s Rte 1 Whole Foods, on Thursday, December 11, 7 PM!
To Your Vibrant Health, Your Holistic Health Counselor, Rochelle Blank,HHC, A Natural Choice. For more information about what Health Counseling can do for you and or to discuss your food allergies, please contact me to set up a complimentary private 20 minute phone health consultation. Simply go to: www.a-naturalchoice.com or email me at: naturalchoicehhc@aol.com
As always, I look forward to hearing from you.
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