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Light Easy Summer Meals – call for a end of summer special coaching session

Light Easy Summer Meals?   Oh yeah, you can. Ban the donuts. Toss out that cereal. Skip the Oatmeal. I never thought to question the typical American breakfast until I was on a tour in Isreal. Every breakfast was cucumber, tomato, and cheese with maybe a little bread.  And why not? During these hot summer days, a fresh and flavorful breakfast needs to be cold, light and refreshing.

Have you ever thought about how to make breakfast light, refreshing, and colorful? It’s been pretty hot here in the Pacific Northwest. So hot that I’m more likely to skip breakfast if there’s nothing refreshing. Oatmeal on a hot day just does not appeal.

Chopped Mediterranean Salad is filled with color, texture, and a light crunch.There’s just something about eating a bowlful of color and texture with a light snap on those hot days.
Add some crunch or add some protein, and you have a great start to a hot, sizzling day. And if like me, you make enough extra that you get to enjoy it for dinner too.

I showed one on my facebook page: @ramblinlambwellness
Here’s the original:

My twist on this Mediterranean Salad:
Chop up in similar sized bite-sized chunks:
Red Pepper
Red onion
Some Parsley
Add Feta Crumbles
sliced or chopped Calamata Olives
Chopped Avocado
Gabanzo or Pinto Bean
Can use Black Olives instead of Calamatas

Dress with
Lemon Juice
Olive Oil

It’s so good. And the colorful bowl makes for a happy, high vibration day.

Want more? There is so much to play with to create light easy summer meals. Thinking out of the box is great. Consider eating for fuel. Think about light easy ways to adopt your favorite meals. Save time by cooking once and cooking enough to create several meals. Roast a chicken or two, and prepackage some light combinations of vegetables. You’ll have a nice selection of homemade and prepackaged light easy meals at the ready.  It’s how we roll at the BeWellBistro. Keeping a stock of light easy meals starts with a bit of forethought. Check out our health coaching programs.

Have you ever just eaten something that made you smile? Felt a bit of a buzz? I mean the good kind of buzz when you just have a happy vibe and feel a bit of pep?
Have you ever noticed the colors and textures in your foods?
I was in a coaching circle where the coach claimed that her program would help people raise their vibration. The only thing that was not purely wish craft was the simplicity of cleaning up your diet. But she gave no tips, offered no real nutritional thought other than Clean Your Diet and do my meditations.

It’s so funny how easy it is. One simple little thing can tip your balance to a better food profile. For me, it’s often starting with plenty of fresh produce in the morning.
I don’t even mean a juice or smoothie anymore. I mean eat a bowl of vegetables or fruit. No one said you have to eat bread or cereal for breakfast. Pancakes? Haven’t had them in years. It’s a total misnomer.
Breakfast can be anything.

We no longer live in a world where we have to carb load for a full day’s energy like the hunters and farmers did. It is rare that anyone needs to eat like they are burning off thousands of calories before lunch.


The Circle Can Guide

This Circle of Life is a guide to balancing your life. A renewed you starts with a glance at what is before moving towards what will be.  Call for coaching sessions. I make it a fun exploration into possibilities. It starts with a simple conversation that can change your life. Coach Nancy 425-246-8685


Home Simplified

Home Simplified is a concept. The big trend these days is to downsize, simplify, and go natural. What that means to me is making life something to treasure, but not making everything a chore. That’s where simplified cooking comes in.

Take the other night. The plan was to make a double batch of meat balls ala the Feed Zone. By the time I was ready to make them, it was too late, I was tired, and my recently repaired hip was cranky.

In a burst of creativity, out came an idea for a meatloaf. A killer meatloaf that was a combination creativity and tried and true recipes. Why not? Meatballs aren’t that different from Meatloaf. I had what I needed. Almost.

It started out as a normal recipe. Never making it before this way, doubling it was probably wasteful. I had my doubts. But hey, once I got going… Let me just say that I made two full sized meatloafs in the same amount of time it would take to make one. The intention was to freeze the second one.

My husband went nuts. He went back for more 3 times. He raved. He was thrilled. He nearly exploded in happiness he loved it so much. Need I say there was nothing left to freeze? We enjoyed it for 2 dinners, and he killed the rest for lunch.
Let me also say that I have hated meatloaf since my college days. I couldn’t look at it. It was awful. But now? OMG this recipe could be sold.

No photos.. we ate it too fast and it was too good. Might happen next time. Here’s the recipe. Enjoy. And if you need help with customizing your favorite recipes.. give me a holler.

Not Your Normal Meatloaf

Herpes and Alzheimers

Herpes and Alzheimers: Are they connected? Is Herpe’s causing Alzheimers?  While many speculate, there is no proof.
The question becomes who do you listen to anyway? Does it cause immune disease, cfs, or a neurological disease? Read More→

Chicken in Milk – a Jamie Oliver sensation

Chicken in Milk – who would do such a thing?

I never thought chicken would go with milk.

Chicken Roasted In Milk and Lemon Zest

Chicken in Milk

Chicken in Milk – an odd recipe or so I thought. When I first heard about chicken in milk, I couldn’t imagine it tasting good. What a strange idea, I thought.  My husband was so excited about it. I’m lactose intolerant. I don’t like milk. It sounded nuts to me.  He begged, I caved, and we ended up enjoying a fabulously tasty chicken dinner.

Chicken in Milk is that dish that you can wow friends and family with. You can create several variations — vary the milk, the lemon, the seasonings.. but the best I’ve done yet was made with farm fresh, whole fat, organic buttermilk. I happened to have buttermilk. I bought it for a different holiday recipe. My hubby begged me to make this with the buttermilk. I added a whole lemon plus the zest. Try it! Seriously – you’d think we were eating at  fine dining establishment. Your friends will think you are the best chef ever.

To brown the chicken you need the bottom of the pan covered with olive oil. I figured it out almost out of laziness. I usually scrimp on oil to save against excess calories from fat. I finally made sure there was a good layer of oil on the bottom of my pan. The chicken browned beautifully and easily. With enough oil, it doesn’t take long either.

I didn’t have whole sage, but I had a nice seasoning rub. So.. I varied the recipe ever so slightly. Instead of salt and pepper, I used the rub. Instead of whole milk, I used buttermilk. Instead of half a cinnamon stick, I used the whole thing. And the finale: Instead of only using the lemon peel, I quartered one of the lemons and tossed that in the pot. 90 minutes later, the hubby was groaning with happiness.

This recipe is my adaptation of the Jamie Oliver original Jamie Oliver’s Version recipe. Go with the buttermilk. It’s fantastic.

Chicken in Milk adaptation
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Recipe Image


3-3/12 lb pasture raised quality chicken

sea salt

freshly ground black pepper

olive oil

1 stick cinnamon

1 good handful fresh sage , leaves picked

2 lemons , zest of

10 cloves garlic, skin left on

2 1/4 cup milk or buttermilk

"while Jamie calls for milk, we tried it with buttermilk and it was the best ever."



Preheat the oven to 190°C/375°F

Find a snug-fitting pot for the chicken. Season it generously all over, and fry it in a little olive oil, turning the chicken to get an even color all over, until golden.

Remove from the heat, put the chicken on a plate, and throw away the oil left in the pot. This will leave you with tasty sticky goodness at the bottom of the pan which will give you a lovely caramel flavor later on.

Put your chicken back in the pot with the rest of the ingredients, and cook in the preheated oven for 1½ hours. Baste with the cooking juice when you remember. The lemon zest will sort of split the milk, making a sauce which is absolutely fantastic.

To serve, pull the meat off the bones and divide it onto your plates. Spoon over plenty of juice and the little curds. Serve with wilted spinach or greens and some mashed potato or rice.



A Balanced Menu

A Balanced Menu

Even on a Fat Fueled Holiday

Thanksgiving is the day people go over the edge – the diet goes out the window. It’s all about the food! It makes me crazy. I figure I can find balance in this fat fueled holiday. Mom’s words ring in my ears: It can be healthful and taste good too. Thanksgiving can be easy, tasty and memorable. 

Do we have to have 4 pies?  That’s about one half pie per person in my house. And it makes no sense.  

Who is directing this show anyway? If I’m doing most of the work, I get to plan the menu. Right?  

I grew up with a health focused Mom who preached often about a balanced menu – balanced meal – balanced diet…. In Mom’s mind, the meal was incomplete if you didn’t have a protein, two vegetables, and maybe a little rice.  Maybe she pushed a bit too hard because some 40 years after I moved out, I still cook like Mom.

As I started to delegate the menu helps, I realized that I was quickly losing control of this festival. The husband asked his daughter to bring PIES. When I heard the list I was amazed.  This healthy girl is going crazy and it’s still two weeks away. Why do we need Pumpkin, Pecan, Chocolate and a surprise dessert as well? And the other guests prefer apple. So.. I had to think fast. 

If I want to find a balanced and healthy meal within this madness, I have to take charge of that which I like. If I want vegetables, it’s up to me to make them the way I’m going to like them. 

First up — yams. Sometimes Simple is the best.  This year it’s back to basics, baby.  Just peal em, halve em, drizzle a little butter and brown sugar and bake them about 35 – 40 minutes.  Figure at most 1 1/2 yam per person. Done. 

Green Beans, Garlic and Almonds — If I get really lazy, I’ll buy frozen french cut or a pre made deli item from my favorite store. But — nothing is better than fresh.  So — lightly steamed Haricot Green Beans cut long, then lightly sauteed in butter, fresh chopped garlic, toasted almond bits, and maybe a little lemon.  YUM!  And you can make this a couple days before, store in serving platter and just lightly heat.  Simple, easy, healthy, and balanced menu. 

Brussels — well, there are two ways to go. The easiest and balanced menu add is oven roasted with a drizzle of oil, salt, pepper, and a kick.  Roast for 12 minutes on 450.  
But the annual favorite is always a winner while the oven roasted are questionable.  So get out your wok, heat up some oil, and wok fry quartered Brussels, then add some chopped bacon, and finally some onion.  Saute until tender.  You’ll get to try whatever seasonings you like. Try coconut oil instead of olive oil. It adds a great flavor.  To keep this a balanced menu, use less bacon or less oil. Somethings you just can’t fight. Another add is to include a little orange zest. It gives it some pop and seems to cut through the bacon fat. 

Stuffing? What? You thought I forgot? Nope – but I don’t like bread stuffing except for the rich butter, so this year, it’s a rice stuffing based on what the Puget Consumers Coop deli favorite Maple Cranberry Wild Rice recipe found in store.  I haven’t made it yet. But here is the recipe: 
I’ll be using my favorite Mogami Asian rice blend of many whole grains instead of the wild rice.  Thanks to a good friend, I’m stocked up on butternut squash too. I think I have everything I need.  Try it. It’s really tasty. That apple cider vinegar makes a huge difference. 

Oh, that rice blend?  It’s an all natural blend of non-GMO made in USA Whole Grain blend of 8 grains actually.  The label says Mogami. And it’s loaded with good stuff.  It’s rich in fiber, essential oils, numerous nutrients — but mainly — it tastes great.  

Cranberries — the good thing about cooking your own fresh berries is control. Using orange juice, oranges, and maybe apple juice, you get to cut out a ton of sugar. I’ll dig up the recipe and post it later. 

Turkey is on the menu too.  No – I wouldn’t forget it.  It’s already planned out. Smoking the bird the day before, and reheating the day of seems to make a lot more sense.  Then if we need a backup plan, we can do a normal oven roast.  

Let’s hope we don’t lose power.  

Happy Thanksgiving. 

Passion? You already KNOW

Passion? You Already KNOW

Here are tips to explore how you can reignite and rekindle yours. How your 2nd Act will be your passion play. 

I just read an article by a guy who hit the nail on the head. Most of us already know what our passion is.

In one simple question, you know it.
With the answer, you have the knowledge to move towards creating something out of your hearts calling.  

Your calling is your passion

The message lies within

Read More→

Walking Down the Recovery Road

This is dedicated to all who are faced with letting go of difficult people.

Early in my recovery, I thought this old story was so cute and so real. Today, I see it a bit differently. My recovery perhaps began when I made some bad choices on how to hide from pain. Drugs and drinking were the first answers. There was nowhere else to turn. Eventually, I made healthier choices but was still hiding. I didn’t know it. I just kept avoiding. Skiing lifted me out of the negative ways but was also a way to hide.  Good but bad, right? I was teaching and helping others.  I taught for the SkiForAll organization where I worked with disabled populations teaching and leading others. I was passionate about giving to people who deserved a better chance.  I helped people feel better about themselves and gave them the thrill of accomplishment – for once they learned to ski, the world opened up.  But then I got hurt. Soon afterward, I learned that I never really faced my demons. That’s when this little ditty became a part of my life.

The stages of recovery? Now I see it as a lifetime pathway to wholeness. By the time I heard this story Read More→

Be Well and Wealthy

Hey friends, 
We all know that a major source of stress is financial. How many ever look at the root cause of your Money Dramas? Do you want to make some lasting changes? Changes that give you the POW in your emPOWerment? Changes that lead you to live the rest of your life free of the baggage that kept you stuck in an unwanted pattern that no logic or effort broke free?  Read More→

Top Tips for a Vibrant Life, Part 1

I’m getting ready to publish my first guest blog spot at a popular web site. 

Here’s a snippet: 

 Make your own food.  
Have fun in your kitchen.  
Take a cooking class if you need to. 
Invite friends to your home for family style meals.  
Eat a salad with a fresh homemade dressing.   


Fresh, whole foods that grow near your home. Forget the boxed stuff. Use the cans for weight bearing exercise. Eat Fresh and Eat Local. 
Making your own salad dressings is a fun exploration into making your salads pop.  

First, pick a variety of colors and textures for your salad.

Add fresh seasonal berries, garden herbs like chopped mint or fresh oregano

Use chilled vegetables, greens, and dressing. 


Seriously — bottles and bottles line our grocery shelves. Read the label and you will be amazed. Corn Syrup, High Fructose Corn Syrup, Preservatives, sugar….all kinds of things that you can’t quite pronounce….. 

It takes minutes to mix up the best dressings ever, at home, in your own little kitchen. You don’t need a blender. you can put it in a shaker bottle, twirl with a fork, or use a hand blender.   Home made dressing lasts as long as you want it to. There’s nothing in it that will spoil. 

The essence of a good homemade dressing: 

2 parts Oil
1 part Vinegar 
Salt and Pepper
Garlic salt or a garlic clove
teaspoon of Coleman’s dry mustard

And the super secret addition that knocks it out of the park:

A little bit of sugar or other sweetener

My mother made the best salads! Everyone raved. Mom always chuckled and said it was nothing. But she’d only share part of her recipe. One day, years after she’d passed, I looked at her recipe.  I wonder.. how much sugar is just a little. Instead of a normal little pinch — I put in nearly a teaspoon.   


I did it! 

You are going to love this magic. Your body is going to love you right back. I swear it. 

Diet Time Again? Heck No!

Everywhere we look, its all talk about diets, cleanses, losing weight, getting active. It’s that time again. Gyms are overflowing, people are signing up for classes, workouts, boot camps, and on and on….for the next 3 – 4 weeks, maybe 6, the providers of healthy lifestyle are swamped. Read More→