My Meat Suit of Shame

Decades. I have struggled with food and my body for decades. Since my early teens. One morning, at age 50, after spending some delightful time alone with God, an important realization came. It was finally time to take off my Meat Suit of Shame. God gave me the clarity that I had been wearing decades worth of shame on my body. Carrying it around with me daily, everywhere I went. As if it was a costume I wore 24/7. Even slept in it. I apologized for it when I met someone new. “Hi, I’m Kara. Nice to meet you. Sorry I’m so fat. Don’t look at my body, look into my eyes.” The meat suit was HEAVY and uncomfortable. No wonder I’ve been so tired for so long.

What was this meat suit made of? Shame. Lots and lots and lots of shame. Shame about decades of body-based sin. Sexual sin, mostly. If I had to categorize the sins of my lifetime, the largest percentage of wrongdoing falls under the sexual sin column.

I was an early bloomer. I lost my virginity at age 14 to my wild and slightly dangerous boyfriend. He rode a motorcycle and had a water bed. Exciting! When we broke up I slept with many of his best friends to piss him off.

In high school, I dated a few older guys. One night at a small party at my best friends house, (her rich dad was out of town) we all did some cocaine then did all sorts of fun naked things. A few months later I got a letter from him saying he got a sexually transmitted disease from me and that I had better go get myself checked out. That was very kind of him. He could have said nothing, or told everyone but me.

In college, I participated in a game where the challenge was to sleep with a guy from each fraternity on campus. I didn’t win, but I’m sure I was a runner up. My college years can be summed up in two words: Party Girl. Friends, keg stands, dancing, guys, doing shots, cheerleading, parties. I loved being a party girl. Except for that one time. We were at a keg party. There was a guy there that I had seen around campus but I don’t think he was a student. He was much older and always shot hoops alone on the outdoor basketball courts. He must have lived nearby but not on campus. Maybe he was a non-trad student. Maybe he was a sexual predator shopping for his next victim. He found one. I came to in the wee hours of the morning. It was still dark. He was passed out on the mattress next to me in his small, grimy apartment. I snatched up as many articles of my clothing as I could and bolted out of there, silently. I walked the few miles back to campus, sobbing.

Then came the early career days. Shiny new bachelor’s degree. New city full of bright lights, new friends, hot guys. Making good money. Sales job with an expense account. Wining and dining clients. Super fun except for that one client. He owned a very successful restaurant. I was there way past closing sitting at his bar, drinking his fancy pink drinks. Then I’m lying on the metal staircase that led to the second floor of the restaurant, skirt hiked up around my waist. He’s on top of me. After a few confused and conflicted moments of feeling sexy and cool I say “No! Stop, get off me. Stop. No!” He didn’t stop. I wriggled out from under him and bolted to my car. I drove drunk as fast as I could as far as I could. He had a wife and two kids.

My Party Girl lifestyle carried on through my 20s and 30’s. I now refer to them as ‘The Sexcapades.” Decades of looking for love in all the wrong places, looking for love in too many faces. Thank you Jesus for sending my husband Dave to me when I was 39. The sexcapades finally ended when I met him, but the consequences of decades of sin still remained.

Thank you Jesus for keeping me alive. When I look back, I see how many times I placed myself in seriously dangerous situations. So many stories, my friends. I could fill 10 blog posts with stories of my sexcapades. They felt funny then. Now they just feel sad.

What I didn’t know then, but I do know now is that I had a hole in my heart. A Jesus shaped hole in my heart. I tried to fill that hole with all the things the world offers: boys, cheeseburgers, wine, weed, cheesy poufs, friends, cigarettes, Buddhism, money, red velvet cupcakes, career success, a positive mental attitude, yoga, winning awards, people pleasing, Sanskrit chanting, potato chips, self help books, music, tropical vacations, snickers bars, reiki sessions, therapists and anything else I could think of.

Some of it helped a little. None of it worked completely. Of course. Because the only thing that fills a Jesus shaped hole in your heart is Jesus.

Jesus invited me to lay it all down. He showed me how to unzip the Meat Suit of Shame, step out of it, place it at his feet and watch as he turned it to dust. Praise God. Hallelujah! Amen.

I don’t tell you all of this because I want your sympathy. I don’t need that because I’ve been washed clean. I tell you this because somebody out there needs to hear it. Somebody else is struggling. Somebody else is buried under a large pile of shame over something. I see you. I’ve been there. If your story is similar to mine, there is hope. Healing available to you. You just have to run to the Father.

I run to the Father again and again and again and again. You can too.

Text me if you want to talk (303) 669-7284.

Kara Galvin-Fischer

Wellness Coach

No, I’ll Just Wait Until I Lose Weight

Finish this sentence: “I’d really love to ____________, but I need to lose this weight first.”

What parts of your life are you putting on hold because of your current size? Relationships, career goals, having fun..?  I hear ya.  I did this for years.  Still do from time to time.  But think about this:

What if Jennifer Hudson chose not to try out for American Idol because of her size?Jennifer Hudson

What if Oprah decided not to pursue a career in television because of her size?oprah

What if Melissa McCarthy never auditioned for Gilmore Girls because of her size? Melissa McCarthy

What if IZ decided not to perform live on stage because of his size? Iz

What if Adele abandoned her signing dreams because of her size? Adele

The world needs your gifts.  Your gifts are not dependent upon your size. Stop postponing your life until a magical number appears on the scale.  Better yet, stop using your scale and start doing what you were put on Earth to do.  Focus on your dreams, not the size of your jeans.

Journal Exercise

Let’s revisit the sentence: “I’d really love to ____________, but I need to lose this weight first.”

Elaborate on what you wrote in the blank.  Dig a little deeper.

  • What would doing this thing mean for your life?
  • What joy or satisfaction could come from doing it?
  • How big an impact could it make on your life?
  • How big an impact could it make on your family, friends, coworkers or the world?
  • Are there little people in your life? What does your holding back teach them?
  • What if you got hit by a bus tomorrow and your life was over and you never attempted it (kinda morbid, I know, but you get my point)?
  • How much time and energy do you spend on body dissatisfaction? If you re-directed that time and energy into doing this thing, what would that free up for you?

What are three action steps you will take this week (that have nothing to do with changing the shape of your body,) that will move you forward towards this goal?

Who can you share these action steps with that will hold you accountable? (I’m happy to be your accountability partner if you need one.  Book a time to talk HERE)

You are smart, precious and perfect, exactly as you are. Even if you don’t believe that, it’s true. Give yourself permission to live the life you are meant to live, right now, in the body you’re in at this very moment. Let me know how it goes!

May the long time sun shine upon you, all love surround you and the pure light within you guide your way on.  Namaste

Curvy yoga art

Kara Galvin-Fischer, Health & Wellness Coach, Yoga Teacher (303) 669-7284


10 Reasons Why Yoga is Good for Cancer Survivors

One of my favorite yoga books is Yoga for Cancer, by Tari Prister

Yoga for cancer book tari prinster The first day I started physical therapy after my double mastectomy, they handed me a sheet of paper with illustrations of the exercises they wanted me to do at home everyday. Every single one of them was a yoga pose, listed under a different name. So I said, ‘oh great! I can just do more yoga!’

I teach a weekly Cancer Wellness yoga classes at a local studio as well as a live, online class every Sunday night for survivors from all over the country. Most of the poses I use are inspired by Tari’s book.

She outlines 10 reasons why she believe’s yoga should be a part of every survivors care plan.  I wholeheartedly agree!

1) Common cancer treatments like chemo, radiation and medications introduce a host of toxins into the survivors body. Yoga detoxifies the body.

2) Common cancer treatments weaken the body by attacking fast-growing cells, including healthy fast-growing cells in our bones and muscles. Yoga strengthens the body. 

3) Common cancer treatments like surgery and radiation often create scar tissue which limits range of motion and flexibility.   Chemo and hormone therapy can create joint stiffness.  Yoga increases range of motion and flexibility.  

4) Surgeries for cancer often weaken parts of the body. When that happens we recruit other muscles to regain movement which can throw off proper posture. Yoga keeps the spine strong and corrects posture.

5) Our immune system is very complex and incorporates many organs and systems in our body.  Cancer treatment often compromises multiple systems and organs at the same time. Yoga strengthens the immune system.   

6)  Side effects from treatment can cause a previously active person to become sedentary.  Sedentary lifestyles do not promote healing.  Yoga is a safe, gentle way to regain an active lifestyle.

7) Cancer treatment side effects often cause pain. Yoga helps manage pain.

8) Hearing the words ‘you have cancer’ are usually the scariest words a cancer patient has ever heard in their lifetime. Anxiety about the future can become a unwelcome constant companion. Yoga helps manage fear and anxiety.

9) Many cancer survivor’s bodies look different after treatment. Some have lost hair, body parts, muscle tone, etc. Some feel betrayed by their bodies or are ashamed of how they look. Yoga enhances body image. 

10) A cancer diagnosis and treatment can be extremely stressful and traumatic. Once treatment is over, survivors usually fall into one of three categories: survive with impairment, survive with resilience, survive by thriving. Thriving occurs when a traumatic event becomes a pivotal point in the person’s life, spurring on positive change. The survivor accepts that things may never be the same but that the ‘new normal’ can be better than the ‘old normal’. Yoga enhances empowerment and well-being.

Pretty convincing!  If you’re a cancer survivor who is curious about yoga, I invite you to join our Sunday evening live, online Cancer Wellness yoga class.  I use video conferencing software called Zoom, which enables us to see and hear each other, just as if we were all in the same room together. All you do is log on a few minutes before class starts via your computer, tablet or smart phone.  Yay for technology!

Survivors and caregivers, you can REGISTER HERE for class.

Friends of survivors, GIFT A CLASS HERE via the donations tool.  If you’re gifting to a specific person, please provide their name and contact info. If you’d like to donate to any survivor, I have a long list of people who will be grateful for your gift!

Yoga has saved me many times in my life. Most recently, through cancer. I hope you come to love it as much as I do.

Kara Galvin-Fischer // Health Coach, Yoga Teacher, Survivor // (303) 669-7284
Book a time to chat

In related news, I’m thrilled to announce that I was asked to teach a portion of Living Beyond Breast Cancer’s Reach and Raise fundraising event in Denver on September 17th. Join us for Yoga for a Reason if you’re in that neck of the woods!

Colorado Springs friends, join me every Thursday at 4pm at Cambio Yoga for our weekly in-person Cancer Wellness Yoga Class

A Week of Healthy Recipes

28 days with veggies

Kara’s Be Healthy 28 Day Program – A Week of Healthy Recipes


Beet and Carrot Salad


1 lb. carrots

1 lb. beets

2 or more cloves garlic

1 Tbsp. olive oil

1 Tbsp. vinegar (or lemon juice)

1 tsp. Dijon mustard

Hot sauce


Grate the carrots and beets fine.  Add all ingredients!  EASY!  Enjoy!

You can also add: orange slices, leafy fresh herbs, toasted nuts, grated apple or shallot

 Chickpea Zucchini Burgers

  • 2 cups chickpeas (boiled, drained and mashed)
  • 2 cups zucchini (grated and squeezed)
  • 1 cup grated carrots
  • 1 jalapeno pepper (mashed or chopped)
  • ¼ cup chickpea flour
  • 1 tbsp. sriracha sauce
  • 1 tsp cumin powder (dry roasted)
  • 1 tsp garlic (chopped or mashed)
  • 1 tsp salt
  • Combine all the ingredients in a mixing bowl and mix very well with your hands.
  • Divide the mix into 8 equal portions.
  • Heat your grill or nonstick pan and grease it with cooking spray.
  • Now take 1 portion of the mix between palms and form a ball gently. Then carefully press in the middle of the ball between palms to form cutlet/patty shape.
  • Now put the patty directly on the grill or nonstick pan and let it cook for few minutes until one side turns brown then flip the patty to the other side and cook again until brown.
  • Repeat the same process for all the patties.
  • Serve warm or at room temperature with your favorite burger buns along with sliced tomatoes, lettuce and cheese and some Caesar salad on the side or as lettuce wraps with some ketchup on the side.
  • Source:


 Mediterranean Olive and Chickpea Burger

Avocado Hummus Sauce

1 avocado

4 garlic cloves pressed

¼ c plus 2 T almond yogurt

¾ c Hummus

salt and pepper

For Burgers

2 T avocado hummus sauce

2    14 oz cans chickpeas

6 cloves garlic

1 c black olives, chopped

salt and pepper


  • Simply combine hummus, garlic, almond yogurt, and avocado. Season with salt and pepper, process until smooth.


  • Combine garlic, 2 tablespoons of the avocado hummus sauce, chickpeas in the bowl of a blender or food processor. Season with salt and pepper and process until smooth but not creamy! Now mix in chopped olives, form patties, and fry or bake for around 20 minutes at 390°F.

Use your favorite bun or lettuce wrap and top the burger with the avocado hummus sauce and your favorite toppings.

 Garlicky Green Beans with Pine Nuts

1 ½ lbs green beans, trimmed

2 T olive oil

2 cloves garlic, sliced

1/3 c pine nuts (or walnuts)

salt and pepper

Steam green beans until tender, 3-5 minutes

Heat skillet with oil over medium heat. Add garlic and cook for 1 minute. Add pine nuts and cook until golden brown, 3 minutes.

Drain green beans and transfer to skillet. Add salt and pepper toss and coat.

Transfer to serving bowl

Heirloom Tomato and Watermelon Salad with Feta and Mint


  • 1 mini seedless watermelon, about 4 lb.
  • 1 3/4 lb. heirloom tomatoes, sliced
  • 2 Persian cucumbers, sliced
  • 2 Tbs. extra-virgin olive oil
  • 2 Tbs. white balsamic vinegar
  • 3 oz. feta cheese, crumbled
  • 1/2 cup fresh mint leaves


Remove the rind from the watermelon and cut into 3-inch wedges, then thinly slice the wedges.

In a large shallow serving bowl, gently toss together the watermelon, tomato and cucumber slices. Drizzle the olive oil and vinegar over the mixture, sprinkle with the cheese and mint and serve immediately. Serves 6.

Adapted from Williams-Sonoma Kitchen Garden Cookbook, by Jeanne Kelley


Lemon Parsley Grilled Zucchini , SERVES: 4


  • 1 pound zucchini, washed and thinly sliced
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons fresh flat leaf parsley, chopped
  • 1/2 teaspoon lemon juice
  • 1/4 teaspoon sea salt
  • pinch of garlic salt
  • pinch of fresh ground pepper


  • Combine all of the ingredients in a shallow dish or ziploc bag.
  • Marinate for 10-15 minutes.
  • Preheat your grill to medium-low heat.
  • Lay the zucchini strips in a single layer on the hot grill.

Grill for 2-3 minutes on each side, until tender.  Source:

Blackened Salmon with Mango-Avocado Salsa, SERVES: 4-6


  • 1½ to 2 pounds wild salmon fillets, boneless and skin on
  • 3 teaspoons melted grassfed butter
  • 1 garlic clove, crushed
  • 1½ tsp paprika
  • 1 tsp sea salt
  • ½ tsp onion powder
  • ½ tsp oregano
  • ½ tsp cumin
  • ½ tsp chili powder
  • ½ tsp cracked pepper
  • ¼ tsp thyme
  • ¼ tsp cayenne

Mango Salsa

  • 1 large ripe mango, seeded, peeled and diced
  • 1 large avocado, seeded and diced
  • ¼ cup diced grape tomatoes
  • 2 tablespoons diced red onion
  • 1 teaspoon fresh lime juice
  • ½ teaspoon sea salt

*Salsa Variation: Sub out the mango and tomatoes for diced stone fruits! Use 1 pluot, 1 nectarine, and 1 peach and add 1 diced jalapeño!


  • Slice the salmon evenly into 4 to 6 smaller fillets.
  • Combine the butter and all of the spices in a bowl. Rub all over both sides of the salmon. Leave at room temperature while the grill heats.
  • Preheat a grill to medium-high heat.
  • Meanwhile, combine the salsa ingredients together in a bowl and store in the refrigerator while the fish cooks.
  • Sear the salmon, skinless side down first. Close the grill lid. Cook 1-3 minutes on the first side, depending on how thick the fillets are. (Try not to move them until you are going to flip them over to help keep them in one piece.)
  • Using tongs and a metal spatula in the other hand, carefully turn the fish over, so that the skin side is down, and reduce the heat to medium. For charcoal grills, finish cooking over indirect heat furthest from the coals.
  • Close the grill lid and finish cooking for another 5 minutes, depending on the thickness of the fillets.
  • Salmon should be just barely opaque and will start to flake along the center of the fillet when done.
  • Serve hot with the mango-avocado salsa spooned over it.
  • Source:


 Grilled Flank Steak with Cilantro Balsamic Marinade, SERVES: 6 to 8

PREP TIME: 15 mins COOK TIME: 10 mins TOTAL TIME: 25 mins


  • 1/2 cup good quality balsamic vinegar (no added sugar)
  • 1/2 cup extra virgin olive oil, or Kerry Gold butter or melted ghee
  • 1/4 cup fresh cilantro leaves
  • 3 cloves garlic, peeled
  • 1 shallot, peeled and halved
  • 2 tablespoons coconut aminos
  • 1 tablespoon fish sauce
  • 1 teaspoon sea salt
  • 1/2 teaspoon cracked pepper
  • 3 pounds flank steak


  • Combine the first 9 ingredients in a blender and puree until smooth.
  • Place the steaks in a large dish or a resealable plastic bag and pour the marinade overtop. Marinate in the refrigerator for 4 to 6 hours, but no more. Turn the steaks over in the marinade half way through.
  • Preheat a grill to medium-high heat. Remove the steaks from the marinade and blot off any excess with paper towels.
  • Grill the steaks for 3 to 4 minutes on each side, depending on thickness, for medium-rare doneness.

Remove from the grill and tent with foil for 15 minutes to allow the meat to rest and the juices to redistribute. Slice thinly against the grain.  Source:

 Grilled Vegetables

3 Zucchini

3 Yellow squash

12 Green onions, roots trimmed

12 Mushrooms, button or portabella

Asparagus, trimmed

3 Red Pepper, seeded and halved or quartered



2 T Olive oil

3 T balsamic vinegar

1 clove Garlic

1 tsp chopped fresh parsley

1 tsp chopped fresh basil

½ tsp chopped fresh rosemary

Brush vegetables with oil to coat lightly. Sprinkle with salt and pepper.

Grill until tender. Arrange vegetables on platter. Drizzle with dressing. Serve veggies warm or at room temperature.  Source:

18 Grilled Vegetable Recipes for Cookout


Wheel of Life Exercise

Wheel of Life Exercisewheel of life

  1. Use the pie chart above or make your own on a sheet of paper.  Feel free to change any of the headings to represent each area of your life.
  2. Place a dot on the line between 1-10 for each category to indicate your satisfaction level with each area of your life.  1 being ‘completely unsatisfied’ goes close to the center of the circle, 10 being ‘perfectly satisfied’ goes close to the exterior of the circle.
  3. Connect the dots to see your Wheel of Life.  Example: Wheel of life completed
  4. Identify imbalances.  Which areas of your life need some attention?
  5. Brainstorm a long list of activities that would add to the satisfaction level of that part of your life.  A long list equals 10 or more action items you would consider doing to improve that area of your life.
  6. Choose 1-3 things from this list that you can commit to in the next 7 days.

This is a great tool to use quarterly to see how your life is unfolding.


Practicing yoga

Thanks for joining us for the weekly live, online Cancer Wellness yoga class.  Our lawyer and insurance company won’t let you participate if you have not sent in the waiver below prior to your first class.  Please copy and paste the form below and return it to me with your responses via email at  If you have any questions, call or text me at (303) 669-7284.

Questionnaire & Registration Form for Cancer Wellness Yoga   


Today’s Date:






Email address:


Emergency Contact Name:

Emergency Contact Phone:

Has your doctor given you permission to return to physical exercise?

Are you currently in treatment?

Are all of your surgical wounds fully healed?

Are you able to do the following with relative ease and comfort? (Please answer yes/no)



Lie on your back:

Lie on your stomach:

Lie on your right side:

Lie on your left side:

Go up a flight of stairs with ease?

Have you practiced yoga before?  If so please describe:

What are your goals for participating in this class?

Do you have any special concerns about participating in this class?

I understand that Kara Galvin of Namaste Industries, LLC has the right to refuse my registration for this class for safety reasons ____________ (Please initial)

I _________________________________(print name) understand that yoga includes physical movements as well as an opportunity for relaxation, stress reduction and relief of muscular tension. As is the case with any physical activity, the risk of injury, even serious or disabling, is always present and cannot be entirely eliminated. If I experience any pain or discomfort, I will listen to my body, adjust or skip the posture and ask for support from the teacher. I will continue to breathe smoothly.

Yoga is not a substitute for medical attention, examination, diagnosis or treatment. Yoga is not recommended and is not safe under certain medical conditions. I affirm that I alone am responsible to decide whether to practice yoga.  I affirm that my platelet count is at least 20,000 and all surgical incisions on my body have healed.  I hereby agree to irrevocably release and waive any claims that I have now or hereafter may have against Namaste Industries, its Instructors and staff and the facility where class is held.

Virtual Signature of student:




Healthy Recipes-Week 2 of 28 Day Program

28 days with veggies

Week 2 Recipes:  Feel free to substitute any items with a different protein.  I’m the queen of ingredient substitutions so let me know if you need help.  

Crockpot Turkey White Bean and Kale Soup


  • 1 small onion, diced
  • 1 pound carrots, peeled and cut into bite-sized pieces
  • 1/2 bunch of kale, washed and sliced
  • 1 can cannellini beans (white kidney beans), washed and drained

2 tablespoons of Italian seasonings

  • 1 pound ground turkey (can substitute with crumbled tempeh)
  • 8 cups chicken or veggie broth

Directions: Combine all ingredients in crockpot and cook on “low” setting for 8 hours, or until carrots are soft.

To Freeze: Combine all ingredients (except chicken broth) in a gallon-sized plastic freezer bag.  (I always use these freezer bags. <affilliate link>)  Add the ground turkey to the bag last so it’s the first ingredient poured into your crockpot.  Remove as much air from the bag as possible, seal, and lay flat in your freezer.


Grilled Lemon Herb Mediterranean Chicken Salad

Full of Mediterranean flavors with a dressing that doubles as a marinade!

Serves: 4



  • 2 tablespoons olive oil
  • juice of 1 lemon (1/4 cup fresh squeezed lemon juice)
  • 2 tablespoons water
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh chopped parsley
  • 2 teaspoons dried basil
  • 2 teaspoons garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • cracked pepper, to taste
  • (1 pound | 500 g) 4 skinless, boneless chicken thigh fillets (or chicken breasts)


  • 4 cups Romaine (or Cos) lettuce leaves, washed and dried
  • 1 large cucumber, diced
  • 2 Roma tomatoes, diced
  • 1 red onion, sliced
  • 1 avocado, sliced
  • ⅓ cup pitted Kalamata olives (or black olives), sliced (optional)

Lemon wedges, to serve


  • Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
  • Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
  • Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
  • Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining UNTOUCHED dressing. Serve with lemon wedges.

NOTES: Add ½ cup crumbled feta to give the salad an even better flavor! Source:


Baked Parmesan Zucchini Sticks


  • 4 zucchini, quartered lengthwise
  • 1/2 cup freshly grated Parmesan
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil

2 tablespoon chopped fresh parsley leaves


  • Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
  • In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
  • Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.

Serve immediately, garnished with parsley, if desired.  Source:


Salads and Hummus Recipes

Arugula with Parmesan

Recipe from Ina Garten’s Barefoot Contessa Family Style Cookbook. Serves 6

This is a very easy salad to assemble as a first course.  The arugula is peppery, the vinaigrette is lemony, and the Parmesan spicy.  Because there are so few ingredients, be sure to use the highest quality ingredients.  Prepare the ingredients in advance and just toss them together before dinner.  Serve with a wedge of lemon if you like.

½ pound fresh arugula (3 large bunches)


¼ cup freshly squeezed lemon juice (2 lemons)

½ cup good olive oil (or ¼ cup olive oil plus ¼ cup OptOmega Oil)

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ pound chunk very good Parmesan cheese

If the arugula has roots attached, cut them off.  Fill the sink with cold water and toss the arugula for a few minutes to clean.  Spin-dry the leaves and place them in a large bowl.

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.  Pour enough dressing on the arugula to moisten.  Toss well and place the salad on individual plates.

With a very sharp knife or a vegetable peeler, shave the Parmesan into large shards and arrange them on the arugula.

Marinated Zucchini with Mint

  • 3 zucchini, thinly sliced lengthwise
  • 2 tablespoons plus 2 more tablespoons extra-virgin olive oil
  • Coarse salt and ground pepper
  • 1 minced garlic clove
  • 1 tablespoon white-wine vinegar

2 tablespoons fresh mint leaves, torn

STEP 1: Preheat oven to 475 degrees. On two large rimmed baking sheets, toss zucchini with 2 tablespoons extra-virgin olive oil; season with coarse salt and ground pepper. Roast until zucchini are tender and undersides are browned, 10 to 15 minutes.

STEP 2: On a serving plate, sprinkle zucchini with minced garlic and drizzle with 2 tablespoons oil and white-wine vinegar. Let stand 1 hour (or refrigerate, up to overnight; bring to room temperature before serving). To serve, sprinkle with torn mint leaves.

Artichoke, Tuna, and Mushroom Salad With Thyme Vinaigrette


For dressing

1 teaspoon Dijon mustard

1/2 clove of roasted garlic, minced

1 tablespoon white wine vinegar

2 dashes hot pepper sauce, such as Tabasco

1 pinch sugar

1/4 teaspoon salt

1/2 teaspoon fresh thyme

Pepper, to taste

2 tablespoons olive oil

For salad

3 ounces baby spinach or baby spinach/lettuce mix

7 ounces artichoke hearts, drained and quartered

3 ounces brown or white mushrooms, ends trimmed and thinly sliced

5 medium sun-dried tomatoes, drained of oil and cut into strips

3 ounces chunk white or albacore tuna in water, drained

1/2 cup nicoise olives

1/2 carrot


Makes 2 entree-size salads.

  • Make the dressing: In a small bowl, combine first 8 ingredients and mix well with a whisk. Gradually add olive oil, whisking until emulsified.
  • In a large salad bowl, combine spinach, artichoke hearts, mushroom slices, sun-dried tomatoes, tuna, and olives. Using a cheese grater, shred the carrot on top.

Add dressing and toss to combine.  Source:

Basil Hummus

1 c. fresh basil

  • 3 cloves garlic, minced
  • 1-2 red chilis, minced
  • 1/4 c. pistachios, soaked in water
  • 2 c. chickpeas, boiled and drained
  • 2 Tbsp. olive oil
  • 1/2 c. water
  • 3 Tbsp. lemon juice
  • 2 Tbsp. Fibergy Plus (USANA fiber powder)
  • salt to taste
  1. Place the basil leaves, garlic and chilis in a food processor and pulse until finely chopped.
  2. Add in the pistachios (drained), chickpeas, olive oil, water, lemon juice, Fibergy Plus and salt. Pulse until smooth.
  3. Place in a bowl and drizzle with a little olive oil and sprinkle with chopped pistachios. Serve with fresh vegetables, pita wedges or crackers. This is also great as a sandwich spread!

Black Bean Hummus

  • 1 can black beans, drained (15 oz)
  • 1/4 cup tahini
  • 1 tablespoon garlic, minced
  • 1 tablespoon olive oil
  • 1/4 tablespoon lime juice
  • 1/2 teaspoon cumin

Hummus with Tahini

  • 1 16 oz can of chickpeas or garbanzo beans
  • 1/4 cup liquid from can of chickpeas
  • 3-5 tablespoons lemon juice (depending on taste)
  • 1 1/2 tablespoons tahini
  • 2 cloves garlic, crushed
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil

Kamata Olive Hummus

  • 1 can garbanzo beans/chickpeas (15 oz) drained
  • 1/2 cup kalamata olives
  • 1/3 cup tahini
  • 2 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1/2 teaspoon red pepper flakes
  • 1/4 teaspoon cumin


Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).  Source:


Self Care Activities

Self Care Cat

Self Care: Self-care is a active and powerful practice to engage in daily.  In my opinion, Self care is required to live the most vibrant version of your life.  It helps support your health in many ways, both physically, emotionally, socially, and spiritually.  Practicing Self Care daily will enhance your well-being.  Here’s  a nice long list of Self Care activities.  Choose 1-3 that you feel you can commit to on a daily basis.

  • Spend time with friends
  • Try a new recipe
  • Go outside and play with your kids or pet
  • Practice yoga, tai chi or Pilates
  • Read a book
  • Go on a nature walk and notice the trees, birds and clouds
  • Watch a funny movie or read the comics
  • Take a lap around your favorite park
  • Get a haircut or a pedicure
  • Take a nap or quick rest
  • Listen to your favorite music
  • Go for a bike ride
  • Have a cup of tea and enjoy every moment of it
  • Learn a new activity like rock climbing, kayaking or learn to ride a motorcycle
  • Do a puzzle
  • Sell or give away something you no longer need
  • Volunteer
  • Go see a play
  • Create a blog
  • Get a massage
  • Go for a drive
  • Sit in the grass with your bare feet touching the Earth
  • Go to the library
  • Read a trashy celebrity magazine
  • Visit a museum or art gallery
  • Journal about the things you like about yourself
  • Pray or meditate
  • Write a letter to your younger self with advice
  • Enjoy a mindful eating exercise
  • Use mantras such as “I am free to love and accept my body”
  • Brush your teeth
  • Go to bed a half hour earlier than you normally do
  • Use essential oils
  • Take your daily vitamins
  • Drink a big glass of water
  • Take 5 deep breaths
  • Do a craft/art project
  • Send love and light to someone who needs it
  • Call your mother/grandmother
  • Spend some time at your favorite bookstore
  • Buy a new dress
  • Hold a baby
  • Forgive someone (better yet, forgive yourself)
  • Let go of a limiting belief that no longer serves you
  • Try kombucha
  • Put down your phone
  • Turn off the TV
  • Listen to a podcast
  • Sing
  • Cross something off your bucket list
  • Plan a vacation
  • Deposit some money into your savings account
  • Take some artsy photographs
  • Plant something
  • Take a bubble bath
  • Try a new lipstick
  • Wear clothes you love
  • ________________________ (define your own favorite method of self care here)

Self care isnt selfish














Your Big Why

my big why

As humans, we are motivated by PAIN or PLEASURE. We don’t transform our lives without a really good (and usually quite painful) reason.  Here is a series of journal prompts to use to declare your BIG WHY

1) When I think about spending time, money and energy on my health & wellness, these fears come up for me:

2) When I transform into the happiest, healthiest version of myself, how will I feel?

3) Once I’ve transformed into my healthiest self, I’ll be able to do and enjoy these things:

Until the pain of staying right where I’m at becomes way to harsh, I won’t transform.

I know my BIG WHY will drive my behaviors and thoughts.

I understand that our culture perpetuates a lie that a thinner body equates to health, wealth, happiness, beauty, self-worth, control and confidence.  But I also understand that even if I lose weight, my internal problems and insecurities will still exist.

I’ve come to understand that Life- Sucking emotions like unworthiness, guilt, grief, sorrow, loss, resentment, jealousy, loneliness, rejection, perfectionism, non-forgiving, fear, anger, hatred and blame are SOUL issues, not WEIGHT issues.

4. I mask these Life-Sucking emotions through various negative Behaviors & Strategies. (Choose all that apply): Binge Eating, Dieting, Emotional Eating, Disordered Eating, Excessive Exercise, Avoiding Exercise, Smoking, Doing Street Drugs, Seeping excessively, Zone out with TV, Zone out with Devices, Drinking Too Much, Sexual Behaviors, Skipping Meals, Negative Self Talk, Overbooking my Calendar/FOMO, Ignoring Self-Care, Biting my tongue, Overreacting, Withdrawing from Friends/Family, Over Working, Abusing Laxatives, Creating Drama, Abusing Prescription Medications, Other behaviors/strategies I use to cope with Life-Sucking emotions:

5) How long have I been using these strategies?

6) How do I feel about my use of these strategies?

7) How much longer to I want to keep using these strategies?

8) How do my strategies effect my children, family, relationships, work and other parts of my life?

9) Am I ready to learn new, healthy strategies to deal with my emotions?

10) Am I ready to transform?

11) Here is a list of 3 Big Dreams my soul desires to experience in my lifetime. (My Bucket List)

12) I’ll be able to enjoy these daily activities when I’m not so tired, sick, pained, out-of-shape and/or depressed:

13) I feel these three life-draining emotions daily. I’m looking forward to changing these.

14) These are three life-enhancing emotions I would like to experience every single day of my life!

Let’s do some ‘time travel’

15) If I don’t make any improvements in my health, in 10 years my quality of life will be: 16) If I don’t make any improvements in my health, my contribution to the world will be: 17) If I don’t make any improvements in my health, how will I fulfill my life’s purpose?

18) At the end of my life, it will not be about my things, it will be about the people I love and those I’ve touched by my presence and contribution. When I think about the people dearest to me, what prices will they pay if I chose to continue to neglect my health?

19) Am I repeating any of the patterns of my parents? If so, what are they and how do they make me feel?

20) Here is a list of the MOST important people in my life. What impact will it have on their life when they watch me transform into the happiest, healthiest, most vibrant version of myself?

I understand that my BIG WHY is the fundamental reason for choosing to live a healthy lifestyle.  It gives me clear direction and empowers my daily choices.  It’s like the sail of my ship, that keeps me going in the right direction, even if it’s not in a straight line.


Now, I Declare my BIG WHY ________________________________________________________________________________________________________________________________________________________________________________________.

I will read my BIG WHY aloud daily. I may choose to share it with people close to me.  I’ll put a copy of it on my bathroom mirror, my dashboard, my fridge or inside my pantry cupboard.

This exercise was adapted from The Healthy Edge Getting Started Right Guide Book. by author, Amber Thiel. Amber is BRILLIANT and dedicated to helping women live the most abundant version of their lives.  Check her out at and order the full book at

HELO Wearable Health Tracker New Features

So, I just left a meeting for my HELO Health Tracker business and I’m completely wow-ed, yet again. If you haven’t heard about the HELO device, it’s essentially a FitBit on steroids. 

It looks like this:

Here’s the list of things it tracks (as compared to its competitors):

And here’s tonight’s news!  Several new features including ovulation detection for women who are tying to get pregnant, flu detection (this will come in handy during flu season) and pulse rate. CRAZY LIST OF FEATURES!  And new functionality we can’t even imagine right now will be coming online via the HELO App Store.

And, if that wasn’t exciting enough, soon HELO will be offered under our medical division as an official Medical Device. This will really blow the socks off of your primary care doc. And you’ll be able to share your health stats with him/her. 

My husband and I both bought one because we’re interested in fitness, Wellness and our overall health.  We bought one for my in-laws as well because they both need to report their blood pressure numbers to thier doc at every visit but they are not good at keeping a log. 

The HELO is $319 and the advanced features require a monthly membership to utilize all of its features. Cheaper than the Apple Watch and it does SO MUCH more. 

You can watch a video about HELO at and get yours at HELO is not available in stores, only through distributors like me.

The only catch… they can’t make them fast enough so we’re in the pre-order phase now. It will be several weeks before your HELO arrives. But it will be worth the wait. 

Please ask any & all questions by calling/texting me at (303) 669-7284 or emailing