To build a perfect salad, start with the freshest of greens. With all the varieties of lettuce available, a green salad can take on a whole range of flavors, textures, and colors. My own versions depend on the time of the year and the greens that look best at the market.  With robust greens, I will not add other vegetables to my salad as the greens are what I am after and I eat a variety of veggies all day long in other ways.  My greens are a simple, lovely bed for dressing and meat.

Whatever you choose, start with the freshest greens you can find, those that appear just-picked. Look at them closely, feel them, smell them.  Try new greens, and experiment with mixing them.  Greens you might find include spinach, endive, romaine, frisee, boston, watercress, mustard, bok or pak choy, radicchio, tatsoi, green or red leaf, arugula…

Many greens grow in sandy soil. If you don’t wash them well, you’ll end up with grit in your salad. But simply rinsing your greens under running water won’t get rid of all of the dirt. Instead, submerge them in a large bowl or in a sink full of cool water.

Any excess water on the leaves will dilute the flavor of your dressing, which also won’t cling well to wet greens. A salad spinner does a good job of drying greens. Don’t cram in the greens: instead, dry them in batches. Don’t spin too hard or the leaves will be crushed in the spinner. If you don’t have a spinner, spread out the leaves on a clean dishtowel and roll them up gently, or pat them gently with another towel.  I will also lay the greens between two towels, and gently shake the whole thing up and down.

Avocado Salad Dressing

A refreshing dressing with good body.

Ingredients:

1 avocado

1 garlic clove

.25 cup fresh lemon juice

.5 cup extra virgin olive oil

2 green onions

.5 tsp ground black pepper

Instructions:

Pit, peel and chop your avocado. Roughly chop onions.Crush and chop garlic clove. In a food processor or blender combine all ingredients except olive oil. Process until smooth. With the processor or blender running at a very low speed slowly add olive oil. Thin with water if desired.

Basic Vinaigrette

The flavor will get better and better over a few days.

Ingredients:

.67 cup apple cider vinegar

2 garlic cloves

1 TBS raw honey

1 TBS dijon mustard

.5 cup extra virgin olive oil

2 tsp italian seasonings

dash of cayenne

black pepper to taste

Instructions:

Pour all ingredients into a jar or shaker bottle and shake well. Keep in the cupboard, do not refrigerate.

Basil Salad Dressing

Delicious and healthy dressing for meat, salads, and veges.

Ingredients:

.5 cup apple cider vinegar

.25 cup fresh basil

1 TBS low sodium tamari

2 garlic cloves

1 TBS fresh lemon juice

Description:

Perfect for summer greens.

Instructions:

Put all ingredients in blender, mix until smooth.

Chia Seed Dressing

Ingredients:

2 TBS balsamic vinegar

2 tsp extra virgin olive oil

2 TBS chia seeds

Instructions:

Mix all ingredients together and pour on your salad…enjoy! You can add any no salt seasonings/herbs that you like and/or a couple of drops of stevia.

Creamy Basil Garlic Salad Dressing

This is rich and creamy and good for you too! Great on greens with grilled chicken.

Ingredients:

.5 cup great northern beans, cooked

3 TBS balsamic vinegar

.33 cup fresh basil

3 garlic cloves

.25 cup extra virgin olive oil

Instructions:

Puree everything together in the blender until creamy.

Sheri’s Favorite Salad Dressing

This is a light vinaigrette with lemon instead of vinegar. If it is too lemony, add more oil. If it is too bland, add more lemon. Start with a little bit of garlic and add more if needed. This has a wonderful bite to it. (you can also substitute raw apple cider vinegar for the lemon)

Ingredients:

1 garlic clove or .5 tsp granulated garlic

.5 cup fresh lemon juice

1 tsp powdered mustard or 1 TBS  prepared mustard

1 cup high quality extra virgin olive oil

Instructions:

Measurements are approximate so you can adjust them to suit your own taste. Use fresh cracked pepper to taste. Garlic cloves should be crushed & sliced into a few pieces. Blend all ingredients in a blender, except the olive oil, until well combined. With the blender running at slow speed, slowly pour in all of the olive oil. Taste and adjust as needed.

Tahini Goddess Dressing

Much better tasting than store bought tahini dressing.  Goes great on salads, meats, eggs, and vegetables.

Ingredients:

.5 cup water

3 garlic cloves

1 TBS raw honey

1 TBS fresh lemon juice

.25 cup extra virgin olive oil

4 TBS apple cider vinegar

1 oz fresh parsley

.5 cup raw sesame tahini

1 TBS low sodium tamari

Instructions:

Add all the ingredients, except for the oil to a blender or food processor and puree until smooth and creamy. Slowly add oil until well mixed. Dressing will be thick, add water for desired consistency.

Raspberry Vinaigrette

Sweet, creamy, tangy, and easy to make dressing.

Ingredients:

3 TBS balsamic vinegar

2 TBS raw honey

1 TBS dijon mustard

.5 cup extra virgin olive oil

.5 cup fresh raspberries

Instructions:

Put all ingredients in blender and blend until creamy.

Is there an alternative to using baking powder in a recipe?  I noticed that my brand, Rumford, had cornstarch in the ingredients which I’d like to avoid.

 Diane of Tucson, AZ

***After my initial reply that there were no cornstarch-free baking powders and that baking soda is not an equal substitute (results will vary with soda…) Diane embarked on a quest to figure this one out.***

Her findings:

1) HAIN does produce a cornstarch free baking powder; potato starch is used instead.

a.  It is fun & easy to make your own baking powder!!

The Formula:

2 parts Cream of Tartar (naturally occurring byproduct of winemaking)

1 part Baking Soda

 NOTE:  Depending on how fresh your ingredients are the homemade powder may cause excess rising!  Start by using 3/4 of the amount called for and do a test batch (don’t start with a wedding cake…)

Special Thanks to Diane for her diligence and label-reading skills, you have been awarded the pancake merit badge for your efforts.

6:45-off to the gym with my spouse for a great strength-training workout set up by my fabulous trainer, Michele. (also a GT coach)  Her workouts kick my butt! Then I fast-walk the mile back to the cabin (with the dogs) for a moderate cardio workout.  My spouse drives.

7:45 The cats and dogs get fed and I warm up a slice of a huge frittata made yesterday for a total of  20+ egg white breakfast banger (that will feed us for a few breakfasts)…consisting of broccoli, beet greens, spinach, peppers, onions, asparagus, Asian mushrooms, garlic, a potato and about any other veggie or green that needs eating.  Stove-top cooking while I shower.  Topped off with an avocado and some salsa. Today I had turkey bacon along with it.

9:00-check my e-mail and patient schedules- I have a private education-based practice in the town of Jackson Hole, WY specializing in Women’s Health as well as Genesis Transformation-Health Based Fat Loss. I am busy between my home and town offices.  Today is a home office day.

10:00   Starved!  Make up a double “Green Smoothie”-cucumbers, spinach, coconut water and some frozen mangoes.  If I feel like it, I’ll add some plant protein.  More client consults.  Additional 1.5 quarts of water in by now.

12:00   Beyond starved!  So it’s a chicken salad (cucumbers, celery, grapes, a couple of walnuts, fresh basil, and avocados) over a huge bed of greens. Followed by an apple and more water with fresh lime and some aged citrus vinegar with Stevia added for sweetness.  After lunch, it’s outside for a bike ride, I always carry a water bottle.  Then back to clients, phone call returns, internet meetings/education.

2:00-5:00  More citrus water with lemon/limes.  Finish my second half of the Green Smoothie.  More clients by phone.

5:00-Hard-boiled egg, ½ orange and an walk to loosen up for about 30 min.  More water.  Feed the 4-legged beasts, raw food-no allergies with any of our animals now -something I can relate to since I can’t eat grains.

6:30-Dinner with my spouse. Fresh Coho salmon grilled, asparagus with  the last of the morels from last year topped with avocado oil and spices, mixed greens  salad with sliced pear and tangerine infused EVOO. This is a time we both cherish- to catch up on the day, to thank each other and acknowledge our blessings as a couple.  Hot tea afterwards.

7:30 Orient new guests, always an hour of being a tour guide.  We meet the most interesting folks from around the world.

8:30-Nibble on some left-over fish (still hungry)-finish the other half of the orange. More tea.  A quick check-in with my mom who lives out of town.  Some e-mails to family and friends.

9:30-Walk outside with the dogs.  Tonight, I curl up with a good book with the intention of finishing, but begin reading my eyelids after 20 min.  With gratitude, I end my day.

THE COACH INTERVIEW: 

My Greatest Challenge was letting someone else take charge.

What Kept Me Going consisted of a couple of things.  Mostly, I was interested in the process for my clients who requested a fat loss program and had a history of medical issues that I knew could be alleviated with good nutrition.  With my long career of health education, GT was the first process that linked reduction/elimination of age related/chronic diseases to healthy eating and exercise.

Initially, I focused on personal weight loss.  The ultimate reward however (that keeps me going today) was marked reduction in wrist and hand inflammation.  It was a whole new experience being able to enjoy life without pain, splints, surgery, taping etc.  My active lifestyle has improved drastically.

The Advice I would Give to a Newbie is trust your body, your coach and the process.  Ask lots of questions; ask for help if you are stumped.  Use support.  Be patient. Be honest.   Maintain your humor.  Set reachable goals.  Love who you are and appreciate the hard work your beautiful body does every day for you.  Get to understand how this process affects your entire body and mind.

The aspect of Transformation that continues to challenge me on a daily basis is the head trip of not feeling guilty for taking care of me. For most of my life, I have taken café of others…I am a nurse.  Nurses are notorious for self-neglect.  I now set better boundaries,  have a routine that under no circumstances will be given away,  eat what supports my health and not the whims of family and friends.

Transformation Has Improved My Life in more ways than I ever dreamed.  The most profound one is my ability to exercise without pain (bike, hike, backpack, ski). I avoided the gym because of pain that followed.  Advil use was almost a daily.   No, I’m a regular at the gym these days.  I clearly recognize the connection to food and how it affects my body.  I will never go back to the old days again.

My Favorite Food is my breakfast Frittata….I have always loved breakfasts and the power surge I get from eating them.  I load with egg whites and veggies.  I also love cooking with really good spices, oils and vinegars. Salads have become desserts for me…I love a huge salad at night with thinly sliced pears, some tangerine infused EVOO and aged pear vinegar.  Top that with sliced avocados…and I’ve just been sent to heaven!

I love being outside so my workouts often occur there.  I am fortunate to live 6 miles from Grand Teton National Park and 5 from Jackson Hole Mountain Resort (skiing).  The national forest 10 minutes away provides great backcountry skiing in the winter and fabulous hiking trails in the summer.  All dog friendly. My gym is less than a mile, so I can walk, bike and even x-ski there.  Bike paths nearby allow me to ride to my town office, the national park or around the area. It’s a snap to get exercise.

Call me old-fashioned but I don’t listen to music (other than what’s in the gym) when I exercise.  My soul is connected to nature.  I prefer outdoor exercise to anything else.  I am always on alert for animals when in the woods which means I carry bear spray.  I love the noises from nature and enjoy linking them to the various seasons when I’m outside.

My goals for this year are to gain more muscle mass and strength. I also want to be able to do a pull-up…maybe 2! A more important goal is to continue the love affair with “me”, honoring my incredible body with inner solitude, gratitude and wisdom.

What Inspires Me The Most are my clients, especially those coming into this with eyes wide open and for the first time recognizing that with education, coaching and nudging they are capable of moving personal mountains.

Still a little hard getting used to the scale moving slower as the pounds get lower.  I just keep on going and over time the scale continues to move.  The new norm is 3-4 pounds per month, but down is good even though it’s slower.  My clothes continue to fit different and I am moving sizes as well.  Just goes to show that the body is making changes even when the scale does not reflect it.  I actually bought tops at the GAP for the first time ever!  That was a nice reward for all the hard work of the past 13 months.

Well I’m past the one year mark and down 73 pounds, that’s pretty awesome! We went on our vacation to Cozumel as planned and boy the change from last year is incredible.  I’ve included then and now pics below.  I had forgotten (a little) how large I was the until we looked up the old pictures to post on Facebook. WOW!!!  Now I’ve got less than 30 pounds to go now and I’m  looking forward to hitting goal.

This month I’d like to stress to everyone that going on vacation does not have to mean going off plan or gaining weight.  In fact, it is very possible to loose fat on travel.  I’m proof of that as I’ve traveled several times over the past year (as far away as Italy and Mexico) and the scale has been down every time upon my return.

The key is saying goodbye to the “old” ways of traveling. We now plan our food right into the trip and select locations and accommodations that fit in to the GT lifestyle. We avoid the standard hotel and choose a condo rental instead where we can cook some of our meals (vrbo.com is one of our favorite sites).  We also do research ahead to scope out super markets and restaurant menus online.  Believe it or not, many menus can be accessed on the web even in foreign countries. Our vacations have all been great, relaxing and rewarding because knowing that you’ll come home to a happy scale is much less stressful and besides, you don’t have to beat yourself up trying to gain back lost progress.  In addition the rates are many times cheaper than hotels and I think they are nicer as well.
It’s pretty funny actually how much the GT program is part of my life now.  I’m not afraid to tell everyone who asks and some who don’t about this program that has helped me become more fit and healthier than I’ve ever been.  While at the eye doctors office today another patient was telling the doctor how her diabetes numbers were up.  I looked at her and said boy do I have a program for you.  The doc agreed with me (I had just told him about my progress over the past year) and we talked for about 10 minutes.  I then gave her the website address as well as the name and number for my friend Peggi who is a GT coach.  Hopefully she’ll make the call.
Well until next month, enjoy the photos and Happy Spring!

Coach Peggi Ingram, RN

We change physiologically when we laugh. We look more attractive. Our whole body relaxes, relieving physical tension and stress for up to 45 minutes.  Blood vessels relax and blood flow increases protecting our hearts.  Our resistance to disease is improved by decreasing stress hormones and increasing immune cells and antibodies.  Laughter also releases the body’s natural feel-good endorphins increasing feelings of self worth and decreasing emotional and physical pain.

 Take yourself less seriously and develop a sense of humor.  Even if you did not grow up in a household where laughter was a common sound, you can learn to laugh at any stage of life by practicing these simple tips:

• Smile
• Count your blessings
• Spend time with fun playful people especially children
• Laugh at yourself
• Attempt to laugh at situations rather than bemoan them
• Surround yourself with reminders to lighten up.
• Keep things in perspective and ask yourself is it really worth getting upset or upsetting others?   Is this my problem? Is it that bad?
• Fake it until you make it.

Laughter is not just for kids.  Make laughter become an integral part of your everyday life: health benefits, new relationships and a more relaxed, positive, creative and balanced perspective will become yours.

A friend called me and said, “I figured out why I’m fat! The shampoo I use in the shower that runs down my body says ‘For extra volume and body’.  I’m going to start using ‘Dawn’ dish soap. It says ‘Dissolves fat that is otherwise difficult to remove.’”  

Chicken Bok Choy Salad                   

Great as a main dish.

Ingredients:

6 cups raw bok choy

1 cup carrots, grated

1 lb raw chicken breast

.5 tsp coconut aminos or low sodium tamari

1 clove garlic

1 TBS raw honey

1 cup red bell pepper, chopped

.5 cup scallions, chopped

1 TBS sesame oil

.25cup brown rice vinegar

red pepper flakes to taste

Instructions:

Poach the chicken breasts in water, simmering about 15 minutes until cooked. Cool, and dice in 1″ cube. Set aside. Toss together shredded cabbage and carrot, sliced scallions, and red pepper (sliced or chopped). In a small bowl, combine rice vinegar, coconut amino or tamari, minced garlic, and dried red pepper flakes. Whisk in honey and sesame oil. Toss the salad with the dressing.

Cuke Mint Salad w/Rice Wine Viniagrette

Light and refreshing

Ingredients:

.5 cucumber, chopped

9 cups boston or butter lettuce, chopped

1 TBS fresh lime juice

1.5 tsp fresh mint, chopped

3 TBS extra virgin olive oil

.25 tsp ground black pepper

1 TBS rice vinegar

.33 cup scallions, chopped

Instructions:

Mix lettuce, mint, scallions, and cucumber. Whisk lime juice, vinegar, and pepper while slowly adding olive oil until slightly thickened. Toss salad with dressing.

Rebellious Orange Salad

This is unusual and quite dramatic. Serve alongside roasted chicken with baked sweet potatoes for a complete memorable meal.

Ingredients:

1 TBS extra virgin olive oil         

4  sundried olives

4 oranges

.125 tsp ground black pepper

2 whole rosemary stems

8 cups raw spinach

4 TBS white wine vinegar

Instructions:

Spread the (clean) spinach out on a platter. Peel the oranges and slice them (about 1/4 inch thick). Lay on top of the spinach. Cut the (pitted) olives in half and distribute them on top of the oranges. Take the rosemary leaves from the 2 stems and chop them finely. Sprinkle over the oranges. Mix the olive oil and white wine vinegar and drizzle over all. Then finish with a dash of fresh ground black pepper.

Spinach Salad with Raspberry Dijon Vinaigrette

Delightful and easy. The dressing is good to have on hand for all kinds of salads, so making a big batch of that is helpful. Serves 2 huge salad eaters. Add some sliced (cooked) chicken on top for a complete meal.

Ingredients:

3 TBS apple cider vinegar

1 apple, diced

1 TBS 100% fruit raspberry fruit spread

1 clove garlic

1 TBS dijon mustard

2 TBS raw walnuts

2 tsp extra virgin olive oil

.5 cup red onion, sliced

2 TBS raisins

6 oz raw spinach

Instructions:

Put the mustard, olive oil, preserves, vinegar and whole garlic clove into the blender. Add 1 TBS of water and process until creamy. Set aside. Tear the spinach leaves into manageable pieces.  Toss everything together and serve.

Greek Salad

Fresh and delightful. Good with grilled chicken on top.

Ingredients:

¼  cucumber

3 TBS fresh lemon juice

.33 head romaine lettuce

1 TBS extra virgin olive oil

3 Kalamata Olives

.125 onions

.25 cup red bell pepper, chopped

1 roma tomato

Instructions:

Tear up the romaine into bite-sized pieces (should have about 2-3 cups). Seed the tomato and cut into chunks. Seed and cube the cucumber, and slice the onion (red is best) real thin. Slice the olives. Toss it all together, and drizzle with the olive oil and lemon juice. Spray it with a little Bragg’s Amino Acids, if you like. Toss again.

Jicama Salad

Very satisfying and tasty. Can be made spicy with the addition of a finely diced fresh jalapeno pepper.  This is perfect with shrimp or salmon.

Ingredients:

.5 cup cilantro, chopped

2 cups raw jicama

.25 cup fresh lime juice

1 cup fresh mango

2 TBS extra virgin olive oil

1 cup red bell pepper

Instructions:

Dice the jicama, mango, and red bell pepper about 1/3 inch size.  Toss them in a bowl with the cilantro, lime juice, and olive oil. Best after it marinates a couple hours.

Kale Fusion Salad

A great way to enjoy nutrient dense kale.

Ingredients:

1 TBS raw honey

2 TBS apple cider vinegar

.5 cup carrots, grated

1 garlic clove

.5 cup green onions

2 TBS  jalapeno, sliced

5 cups kale, chopped

.33 cup fresh lemon juice

.25 cup extra virgin olive oil

1 cup red bell pepper, chopped

.33 cup raw sesame seeds

2 TBS low sodium tamari or coconut aminos

.25 cup fresh herbs, minced

dash of cayenne

ground black pepper to taste

Instructions:

De-stem Kale and place in large mixing bowl with olive oil and lemon juice. Allow to sit for 20 minutes or longer, up to overnight to allow kale to soften. Mince the garlic and add. Add remaining ingredients and mix well.

GT is a lifestyle and traveling is a part of life.  How can we eat clean while traveling through airports?  This is an important skill to hone.  Below is a caption of my day while navigating through airports and on airplanes for 17 1/2 hours on flights from Kalispell, MT to Costa Rica.

530am – drink 16oz of water and a cup of yogi tea w/fresh hemp milk.

6am – arrive at Kalispell airport and head through security.  Nothing confiscated, bag of food all good to go!

630am – Use the bathroom, buy 2 bottles of water and chug 1/2 of one (12oz).  Eat 1 hard boiled egg and a Lydia’s Organic Raw Spirulina Bar.

645am – board plane, aisle seat reserved for ease of peeing.  Close my eyes and rest, it’s going to be a long day of traveling.

8am – drink service, glass of small water plus rest of water bottle (12oz).

910am – arrive at Denver airport.   Find the closest bathroom, walk briskly to next gate, and buy 2 more bottles of water and a cup of black coffee.  Eat another hard boiled egg and chug 1 bottle of water (20oz).

10am – run to bathroom one more time before boarding.

1015am – on next flight to Houston.  Add protein powder and water to frozen strawberries (now thawed).  I packed the strawberries frozen (blueberries work too) in a disposable plastic container and protein powder in a baggie.  Tip:  It is important to pack berries frozen so there is no liquid when passing through security.  

1045am -drink service, another small glass of water (airline size!)  How many ounces are those tiny cups anyway?  I’m guessing about 8oz.  Flight attendant was kind enough to come through the cabin with more water, 3 small glasses total (24oz).  I often hear from clients they don’t like to pee on flights or it’s too hard.  I get that, it’s not the most convenient or comfortable to use airport and airplane bathrooms.  I make it work because being dehydrated is much more uncomfortable for me and I view bathroom breaks on the airplane as an opportunity to get up and move around.  

1115am – thank goodness for aisle seats, time for a pee break.  Had to wait in line for 5 minutes, did alternating knee lifts until it was my turn.

1130am – Work on my computer and observe my two sons entertaining themselves with their IPOD touches, jamming to music and playing games.  They think this airbus airplane is pretty cool.  I also packed kid friendly, relatively healthy snacks/treats for them:  Bag of Just Organic Dried Strawberries and Raspberries, raw jungle peanuts, Tanka Wild Buffalo Sticks and Bars, Gopal’s Nori Power Wraps, toasted nori strips, apples, ProBars (clients don’t eat these, healthier than most bars for kids), and a couple of tiny bite size Righteously Raw Divine Mint 82% raw Cacao candies.

12n – landing in 30 minutes.  Drink water (16oz) knowing the Houston Airport bathroom is in reach.

1230pm – land (130pm at destination).  Head right for the bathroom.  Walk briskly to next gate (several terminals over), avoiding walking sidewalks and tram for more exercise. Pick up 2 more bottles of water and sit and eat my lunch.  Sauteed spinach, buffalo burger, and an avocado packed in a disposable plastic container.  I had lots of spinach to use up last night so I sauteed 6 cups with a 1/2 tsp coconut oil and spices.

130pm-545pm – layover at airport.  Walked briskly for 15min with my youngest son and then did 15 min of lunges (reverse, forward, side) and squats.  Yes, some people looked at me a bit funny for a moment, but were then quickly re-engaged with whatever device they were hooked into.  Drank more water (40 oz).  I’ve lost count of how many times I’ve used the bathroom but somewhere around 9-10 times!  I’m not joking.

530pm – hot tea with vanilla creme stevia, spiriluna crunchies, with 2 yam protein bars.    Warning:  spiriluna turns your teeth green, rinse with water.  Flight delayed two hours(good thing I have plenty of food) and now a gate change so more walking.  More water (10oz)

8pm – on board airplane, eat 2 hard boiled eggs, homemade jerky, spiriiluna crunchies, and Lydia’s Organics Kale Krunchies kale chips (sassy spice flavor).  My kids and I were fighting over the kale chips, they are delicious, next time I’ll bring two bags.  More water (24oz).

1130pm – arrive at destination, exhausted.  Take a shuttle to our room, have another glass of water, and fall quickly asleep.

 LISTS FOR PACKING AND SHOPPING:

Food packed in my suitcase for kitchen at destination:

extra virgin olive oil

balsamic vinegar (high quality)

chia seeds

hemp seeds

coconut oil

kale chips

Go Raw flax crackers

herbal tea

Samantha’s homemade beef jerky

protein powder

no-salt spices for cooking

frozen yam bars

Grocery list:

avocado

lettuce

meats

fresh fish

eggs

fresh veges

fresh fruits

Traveling this way keeps me happy, well fed, and feeling GREAT!  I awoke the following morning feeling hydrated (drank about 1 1/2 gallons of water on travel day) and really good.  My advice is keep it simple and don’t make it hard in your head.  Your body and mind will reward and thank you by feeling good.