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Week 22A — Tomorrow’s Joy


This has been a week of emotions for sure.  For the past three months, I’ve been working on releasing stored emotions that have been interfering with my physical health with the help of a gifted healer. A few weeks ago, I was finally able, after 11 years, to start releasing the grief from the death of my daughter, Kathryn, or Kate, as I called her.  I say death, but it was more like birth and death together since she was stillborn at full-term.  I  sang happy birthday to her as I held her before she was taken away to be prepared for burial.

Today is the 11th anniversary of her birth/death.  Coincidentally, or, perhaps not, the days of the week are exactly as they were the weekend I labored to deliver her — the 5th and 6th of March.   She had Down Syndrome, and, although members of my family…

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How to eat healthy while traveling

Don't over think it .

Don’t over think it .

The question came to me via email. How do you eat healthy on the road?

We pretty much pre-plan. We carry our Nutri-bullet. We pack nuts, seeds, protein powders, occasionally rice cakes , almond butter, fruit and veggies, we love the trim bars from a company I can’t mention according to the FDA (message me) they taste great control your appetite and are good for you.

We also pack a knife and portable cutting board. We check our travel plan and hotels and see who has a room with refrigerator. Most of them do. If not we stayed at one place and they even offered us to use the motel main kitchen if we wanted. Like tonight we are staying in a Micro Motel. The room has a small kitchenette in it with a mini fridge. Perfect for traveling and bringing your own food. Saves you money and you are eating way better.


Remember you want to still stay on track with 4-6 healthy meals per day. You can easily pack the essentials for preparation and convenience, and then modify your meals accordingly. Many hotels offer refrigerators in their rooms, so call ahead and inquire if one is already in yours.

If you happen to be traveling but your not staying in a motel just pack a cooler and take it along with you. YOu can easily make salads and bring walnuts and fruit to add when your ready to eat it. I don’t do dressings as they are a waste of valuable calories. 🙂 You can pack on the go bars like trim bars or better yet make your own. This is my favorite energy bar. I wish I could take credit for it because its so good but I can’t here is the recipe.  The other easy thing to do is the rice cakes and add almond butter and apple slices. It is very good , healthy and filling. If you stopped and bought something the money would quickly add up.  Might I also suggest packing a cooler with mason jars with different juices in it.


MY Option 2 is to locate whole foods or a healthy type store even farmers markets along the way eat there if you just want to not pack . You can do so many different things. It’s easy you just have to change your mindset. Remember, I am here to help you if you need me.

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Squash Noodles with Sesame Ginger Dressing

squash noodles

Squash Noodles with Sesame Ginger Dressing
Yield: 1 serving

Fresh low carb noodles made out of Yellow Squash! Topped with an Asian-inspired sesame-ginger dressing, it makes a wonderful healthy one serving dish.


1 medium yellow squash
2 tbsp toasted sesame oil
2 tbsp apple cider vinegar
1 tbsp liquid aminos or soy sauce

squash noodles
2 cloves garlic, minced
1 tsp grated ginger
1/2 tsp salt
1/2 tsp pepper
1/8 tsp red pepper flakes
2 tbsp toasted sesame seeds

Wash yellow squash and trim ends. Cut into noodles using a spiral vegetable cutter (alternatively, you could shave them using a carrot peeler).

squash noodles2

Place noodles in a large mixing bowl.

In a small bowl, combine sesame oil, apple cider vinegar, liquid aminos or soy sauce, ginger, salt, pepper and red pepper flakes.

Drizzle over broccoli noodles and toss to combine.

squash noodles 4

Sprinkle with sesame seeds.

This is so good your going to want to save this recipe in your favorites.

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Red Lentil Amanarath Burgers

Here is a make once eat twice maybe even three times recipe. Everyone loved it.

Red Lentil & Amaranth Protein Patties:

  • 1/2 cup amaranth, (uncooked)
  • 1/2 cup red lentils (uncooked)
  • 2 cups water
  • 1 medium russet potato, grated
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1/2 cup parsley, chopped
  • 1 Tbsp nutritional yeast
  • 1 Tbsp mustard
  • 2 Tbsp ketchup
  • 2 Tbsp rice flour
  • 2 Tbsp coarse cornmeal (or regular)
  • 1/2 tsp cumin
  • 1 tsp paprika
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Spicy Avocado Mayo:

  • 1 ripe avocado, mashed
  • 2 Tbsp Vegenaise (or any vegan mayo)
  • 1 tsp balsamic vinegar
  • 1 tsp olive oil
  • pinch sea salt
  • good pinch cayenne pepper


  1. Preheat oven to 450 degrees. Place 1-2 Tbsp of high heat oil (avocado, organic canola, grape seed) on a baking sheet and spread evenly.
  2. In a medium pot, place amaranth, lentils and 2 cups water. Bring to a boil, cover pot, and reduce to a simmer. Let cook undisturbed for 10-15 minutes until water is absorbed and amaranth and lentils are cooked. It will be porridge-y, let it cool.
  3. While amaranth is cooking, grate the potato into a large mixing bowl. With your hands squeeze the shredded potato over sink to release excess water. Return to bowl and add chopped onion, garlic, and parsley. Add cooked amaranth/lentil mixture and mix well with your hands. Add mustard, ketchup, spices, cornmeal and rice flour. Mix well.
  4. Form into small patties, then place them on baking sheet and bake for 8-10 minutes on each side until golden brown and crispy.
  5. While cooking, make avocado mayo. Simply mash avocado in a small bowl with the back of a fork. Add rest of ingredients and stir well. Serve atop the patties, or on the side as a dipping sauce. Enjoy!

This recipe is being shared from

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Make it once, Eat it twice kinda meals.

Let’s talk about making a healthy meal once but eating it twice…..


I love to make simple, healthy fast foods that fuel my body for a long time. I do get questions all the time about this. So, let’s talk about it.

Let’s say you are home and you know you have a big day tomorrow and your going to spend hours in business meetings and or on the road. Ok?  What, do you opt for fast food or a restaurant that has treated your food with unneeded sugars and fat ? Well, you may have opted for them before but not anymore. I will give you a recipe everyday for the next week that you can make once at home and then pack in your lunch for the next day. I’ll also give you a few recipes to make your own snack bars to keep you full and energized.

Let’s, talk about this photo below….Yes, the one with a bite out of it because my husband couldn’t wait.. LOL!

It’s simple just a hummus veggie wrap. When you prepare your food you will have left overs in this recipe to make enough for your lunch or dinner.

High Energy food for the road.

High Energy food for the road.


Cut one bell pepper

slice one avocado

slice one celery stalk

slice one carrot

slice one yellow squash

one tomato deseeded and diced

nutritional yeast

hummus store bought or homemade

chia seeds (energy)


buritto wrap store bought or homemade

simply start at one end of wrap and add 1 TBSP. hummus and spread it out. Then start layering on your filling

as you desire. Roll it up tight eat one …. wrap another in plastic wrap or make fresh the next morning. Pack in a cooled lunch container. Take extra veggies in a container to snack on with hummus.

Easy – Peasy!


Rene’ A. Spires

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Pecan encrusted Sweet Potato ‘Burger’

This recipe looks so great I have to share.

Spiritual Foodie

sweet potato burger

Adapted from the amazing book The Naked Kitchen Veggie Burger Book comes this sensational delight. So versatile it can be eaten for breakfast, lunch or dinner. This is one of my favorite recipes from one of my favorite cook books, it’s a real treat!

Makes 8-10 thin patties


  • 3/4 C pecans
  • 1 tsp sea salt, divided
  • 2 sweet potatoes, baked and peeled
  • 2 C cooked cannellini beans
  • 2 tbsp minced fresh parsley (or your choice of herb)
  • 1 tbsp GF soy sauce
  • 1 tbsp maple syrup
  • 1 tsp chili powder
  • 1/2 tsp cinnamon
  • 1/4 tsp chipotle powder
  • 1/8 tsp black pepper
  • 3/4-1 C GF all purpose flour
  • 4 tbsp any neutral-flavor oil


  1. Process pecans and 1/2 tsp of salt in a food processor until finely ground. Set aside on a plate or pie pan.
  2. Then process the sweet potatoes, cannellini beans, herbs, soy sauce, maple syrup, chili powder…

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What’s in your cabinets?

What lies behind the doors in your kitchen pantry can make or break your new lifestyle change you want to achieve in 2015.


I already am getting asked “what should I have then in my cabinets?” My answer is this. That depends on you. It depends if your wanting to be a raw, vegetarian, nutritarian, caveman, paleo etc… How you eat is a personal choice but for sure having junk food on hand is a no-no for any healthy lifestyle change. So, we can look at a better list of basic staples for a healthy lifestyle choice.


(This list is from )

now, personally myself I would never have dairy or cheeses in my home as a staple because that’s not my lifestyle choice. I also have a food allergy to it. There is no one diet or lifestyle change that fits everyone. You have to journey to find your own. Just remember though there is basic do’s and don’t .

The basic do’s :

Do buy GMO free products

Do buy organic when possibe

Do stock healthy staples (nuts, whole grains, fruits, vegetables, etc..)

Do have healthy made ahead snacks (this will keep you from eating or binging on junk foods)

Do have water filter even if it’s a faucet one.

Do have (a brand I can’t mention according to the FDA) (message me I’ll tell you) essential oils to flavor your water and add detoxing health benefits


The basic don’t :

Do not have ice cream, turtle pie or any other frozen desserts hidden in your freezer

Do not have any potato chips and or junk foods hidden in your cabinets for a rainy day or a one a week thing. This will cause failure. Want to reward your self or a 90/10 diet ok but don’t have it in your house. Your setting yourself up to fail.

Do not have any kind do soda , sugar teas etc., even the little packets you add to your water BAD…VERY BAD!

Please post below what your thoughts and or questions are. I would love to use this blog to help guide you in a healthier, happier more energetic life & lifestyle.