becomingwhole2

Life In Balance Group Coaching Program Starting Soon

 I'm happy to announce my affordable coaching program:

8 Week Life In Balance Group Coaching 

This program will start on May 9, 2012 and run for 8 Wednesdays from 7pm - 8pm ET. These group session will be done by phone. It will start with a thirty to forty minute lecture followed by a Q & A discussion.

These sessions will include a forum, worksheets, plant-based recipes, grocery lists, menus, and other helpful handouts.

Program Dates: May 9, 2012, May 16, 2012, May 23, 2012, May 30, 2012, June 6, 2012, June 13, 2012, June 20, 2012 June 27, 2012.

The topics for each week are as listed:

Week 1. Kicking The Sugar Habit (for good)!

Week 2. Loose Weight and Get Your Energy Level Back Starting Now Week

3. Meg's Secret Anti-aging and Beauty Tips Week

4. To Soy or Not to Soy Week

5. Gems From The Sea! Why We Need Sea Vegetables Week

6. Meg's Wonder Bag of Good Stuff Week

7. Key Lifestyle Recommendations To Strengthening Health and Prevent Disease

Week 8. Plan To Succeed! (Menu Planning) & Home Made Remedies Confidentiality

To sign up and for more details, see here.

Tofu & Vegetable Stir-Fry

This recipe was a favorite of my kids. To introduce it, I started with half chicken and half tofu. They quickly got used to the taste of tofu and liked it, so at some point shortly after, we dropped the chicken. This became one of our weekly recipes!

Tofu is a bean product that's high in vegetable protein and calcium, and low in fat. I like organic, firm Soy Boy or Woodstock Farms brand. They use no GMO's (genetically modified organisms).

TOFU VEGETABLE STIR FRY
1 lb. tofu
*homemade tofu marinade
vegetables: onion, cabbage, carrots, brocoli or collards, sliced thin (spring or summer: mushrooms or corn are nice)
4-6 cups cooked brown rice (noodles can be substituted)

*MARINADE
2 tablespoons mirin (a Japanese rice wine found in health food stores)
4 tablespoons soy sauce
1/4 –1/2 cup spring or filtered water
pinch of sea salt
2 tablespoons rice syrup
1/4 cup fresh, chopped cilantro
2 tablespoons sesame oil
2 tablespoons toasted sesame seeds
**2 tablespoons fresh, grated ginger juice
2 tablespoons ume or brown rice vinegar
2 green onions, thinly sliced
(optional) pepper

Marinate the tofu for 2 hours or more.

In a cast-iron skillet on high flame, bring tofu and marinade to a boil.  Turn heat to low and saute for 2 to 3 minutes; cover and steam for 5 more minutes. You may add a little more water if marinade cooks down. Remove from skillet; put in a covered dish and set aside.

Saute the vegetables in sesame oil on a medium-high flame. Add sea salt and a little of the marinade. Turn heat to low, cover and simmer for 3 to 5 minutes.

To serve, layer rice (or noodles), then veggies; tofu on top, squeeze a small amount of ginger juice to taste. Garnish with green onions. 

** For those of you who don't know how to grate ginger: Take a bell grater and a piece of fresh ginger root with skin on, grate a generous amount. When ready to put on stir fry, pick up the grated ginger in the palm of your hand and squeeze in a circular motion onto the tofu, vegetable and rice mixture.

Makes 4-6 servings.

Soup Is My Comfort Food

It's been a chowder kind of day for the last few days here in Los Angeles, where I'm spending a few more weeks. It's overcast and mere 57 degrees (cool for LA!) and I craved some hot soup.

I had this warming vegan corn chowder at Real Food Daily (where everything is vegan), in Santa Monica, yesterday and I would have gone back for more today if it was on the menu again. It was yesterday's special, Chilpolte Corn Chowder, with a little zip, but not too spicey. I liked the addition of a few potatoes chopped into small pieces.

I did have soup again today and this time it was at Le Pain Quotidien (some vegan entrees), in Brentwood, California, the 100% Vegan Lentil and it was oh-so-satisfying. I made it my meal, having a whole bowl (instead of the smaller cup). It was a traditional brown lentil with carrots and a little celery with the steam piping off. They also have a great corn chowder which I've had in the past and it rivals Real Food Daily's. Both fantastic!

Is it a soup kind of day where you are? What are you having?

Updated February 2013: Are You Ready To Take The Bull By The Horns?!

That's what I did fourteen years ago! I knew what I had to do to get well and I hit the ground running. I put my time, energy and action towards making what I knew to be true work for me. Today I'm happy to be able to share my wisdom with you with my Becoming Whole Counseling & Coaching Program.

It's a 6 month plan of personalized wellness counseling in the macrobiotic way (plant-based) which I wish had existed when I was diagnosed with advanced breast cancer 14 years ago!

My program includes the following:

1. A personalized initial consultation 2-3 hours: This will include me taking your history and developing a unique plan for you.

2. We will work together for your recommendations of what to eat macrobiotically for your condition. We will discuss your best lifestyle considerations as I'm trained as a Martha Beck Coach.

3. Follow-ups in person (or by SKYPE) every month for 6 months. (The initial consultation needs to be in person and preferably in person every other month.)

4. A tri-monthly hour long coaching call for to discuss any practical issues with food, cooking or lifestyle issues.

5. When you sign up for this program you will immediately receive a downloadable copy of my Fresh Start Guide to get you started in a healthier direction today!

 

6. You will receive recordings of my 8 week "Life In Balance" teaching series.

 

7. Personalized help with menu planning (Everyone loves menus!).

 

March Bonus: A series of cooking classes!

 

If you are ready to take this step to commit to a healthier and happier you, I have 2 spots opening in my coaching program for March 2013, for a limited time (it will fill up quickly) for someone that wants to follow exactly what I've done!  Please email me, at meg at megwolff dot com for details, for pricing and to enroll today!  

                                

 * For those of you that are near to NYC, I'll be there each month & all of April 2013.

A Wonderful Gift From "Veganist" Kathy Freston

A facebook friend of mine posted this great two minute meditation from Kathy Freston which is a great quick centering tool to keep you on track. Love her voice. Here's the link!

Adapting Recipes

Has anyone tried this easy, healthy plant-based recipe that I recently had on the Huffington Post? My quick Indian Chickpea Bowl, is one of my daughter's favorite wheat- & gluten-free dishes.

I was thinking that it would be fun to come up with 100 ways to adapt this recipe. For example, my sister-in-law, Peg, tried it and she used 1 can of chickpeas and 1 can of lentils instead of 2 cans of chickpeas. Her husband loved it.

Another commenter, who calls herself macro4u2, used squash instead of potatoes, dropped the spices I used, but included miso for flavoring.

Such creative ideas! What's yours? If  you've tried my recipe and have substituted ingredients, or if you've made it into a completely different dish, please share you work of art with us on the Huffington Post comments section!

Get the recipe here, if you haven't already see it.

 

Following Bliss Highly Prescribed By Leading Health Expert

When I was driving back from dropping my daughter off at the airport this morning I caught the *Dr. Lisa Belisle Radio Hour on WLOB 1310 (Portland, Maine).

Lisa interviewed the visionary pioneer and the world's leading authority in the field of women's health and wellness, Christiane Northrup, M.D.

What really resonated with me was that Dr. Northrup stresses the importance of doing WHAT YOU LOVE  as an elixir for vibrant health. She says that family will follow suit and you'll help the world in ways that you could never imagine!

I know that when I follow this prescription for joy my life force gets REALLY strong. Today after listening, I'm inspired to follow my bliss! How about you?

Listen to this wonderful free podcast on Dr. Lisa's Bountiful Blog.

My Recommended Foods To Add In 2012!

Portland Press Herald's Natural Foodie, Avery Yale Kamila interviewed me for her recent article Go Ahead, Make The Change (January 4, 2012).

Avery asked me to list two or three foods I would recommend that people should add to their plates and others that I would suggest people avoid.

Here is my choice of three in each category:

Foods to Add To You Plate

1. Veggies. Veggies, veggies and more veggies! Leafy greens like kale, collards and spinach. Mushrooms are also high on my list, shitakes are one type. I like Oyster Creek brand dried mushrooms grown in Damariscotta, Maine.

I encourage any and all types of vegetables though, and personally I aim for eight to nine servings a day. If you don't eat any at all, aim for one or two a day for starters. A tip for starting to eat kale is to try small amounts like a 1 Tablespoon serving of lightly steamed  kale.

2. Beans

The best thing parents can do is to get their kids used to eating beans early in life! My sister's pediatrician once gave her this sage advice. They are great for parents, too. Beans are high in nutrients (including protein!), fiber and low in fat and calories. The perfect heart food.

Personally, I like the Maine-grown pesticide-free Jacob's Cattle beans, kidney, soldier and yellow-eyed beans from Green Thumb Farms, in Fryeburg. I like canned beans, too, especially black beans, chickpeas and black-eyed peas are tasty. 

3. Whole Grains

Brown rice and quinoa top my list. Again, these are high in fiber and nutrients. Beans are complex carbohydrates that give us energy, not to be mistaken for simple carbohydrates like sugar, which brings me to my list of  foods to avoid, or to cut down on (below).

Foods To Avoid or Decrease On Your Plate

1. Sugar. Most people know they need to cut sugar out of their diets or cut down on it, but find it hard to get off. Sugar is addictive. When I got off sugar 13 years ago, I went cold turkey and cleared my cupboards of it. When you cut out the refined sugar, vegetables and other real whole foods start to taste great.

2.  Highly Processed and Chemicalized Foods. These foods usually are low in nutrients and fiber, high in salt and fat (poor quality hydrogenated fats), and contain artificial additives AND sugar!

3. Animal Protein

Cut out or cut way down on animal protein because it's high in fat (and dairy is high in casein a cancer causing toxin). Environmental toxins (cancer causing) are stored in fat and animal protein is high in fat calories. See T. Colin Campbell Foundation article.

Thank you for reading. I hope this inspires you to make small or big changes if you choose!

How To Get Started With Healthy Plant-Based Eating

Someone asked about steps to get started with plant-based eating. Here are mine ...

1. Add more fresh vegetables! I aim for 5-9 servings a day. Sound daunting? Start with 3 and work up. Do what works for you. Fresh organic is best, but if you can’t get organic don’t let this be the show-stopper. Frozen or canned are OK.

 

2. Eat fruit for dessert in place of junk or non-nutritive foods high in sugar and chemical additives. Whole fruits eaten in season are better choices than fruit juices. Locally in Maine, try blueberries, raspberries, apples, pears, watermelon, melons. And remember that fruit doesn’t take the place of vegetables. Fruit is best after meals, or between, as a snack.

3. Add whole grains to your diet once a day. I eat it two or three times a day. Learn what a whole grain is. Brown rice, millet, barley, quinoa, amarath ... and there are many more. As Americans we're not used to whole grains other than brown rice. Fortunately, that’s a good one to start with! When my son went off to college a few years back I bought him a special rice cooker. One that cooks brown rice, and it was digital. He'd put in water, rice and sea salt, and set the timer. And when he was back from his classes, it was ready. Whole grains are complex carbohydrates, as opposed to cakes and cookies. These are simple carbs and this is the type to avoid eating on a regular basis. Rice won’t make you fat (it’s the junk). Complex carbohydrates give us energy and students working long hours obviously need energy. Complex carbs are also high in fiber so they fill us up. They also help curb cravings for simple carbs. Cracked grain, like whole-grain breads, pastas and polenta are also good choices, but try adding some whole grains, too.

4. Add beans to your diet — black beans, kidney beans, chickpeas, lentils … the list goes on. Learn to cook beans … or start with organic canned. Try bean products such as tofu or tempeh, too. Beans are low in fat compared to animal products and contain no saturated fat. Start by having them twice a week in place of animal protein (yes, cheese is animal protein). If you aren’t used to eating beans and are worried about digestive disturbances, remember to chew each mouthful very, very well. This is the key to digestion and gas problems. Eventually your digestion will improve. If you don’t like beans much (this goes for other foods, too), start by just trying small portions — this is OK — even to be applauded! Even a few bites, and conscious effort over a period of time will help you to develop a taste for these foods. If you eat animal protein, eat the leaner cuts (organic if possible) and smaller portions and eventually eliminate if you choose to go vegan.

5. Nuts (almonds, pecans, walnuts, peanuts),seeds (such as pumpkin & sunflower), and dried fruits make good, healthy snacks.
 
6. Beverages: Drink filtered tap or spring water, cut down on caffeine from coffee or try cutting you consumption in half. Green tea may be a good substitute. Twig or kukicha tea, available in health food stores has little or no caffeine.
 
7. Keep a limited supply or no junk foods (sugary non-nutritive foods) in your living space and lots of the good stuff! It’s about developing good habits.
 
8. Try your best to eat three meals a day, without late-night eating. I know breakfast is a hard one for some folks, but a good bowl of oatmeal (or leftover brown rice for that matter) — even if it has to be instant oatmeal — with a small handful of organic trail mix and or seasonal fruit will keep you alert and satiated until lunch.
 
I can hear you thinking (!) ... Where’s the calcium? I get plenty of calcium from green leafy vegetables like kale, collards and mustard greens. Supplements are OK, but do not take the place of food (that’s why they are called supplements).

If you go totally vegan a B-12 supplement is a pretty standard recommendation.

Read, study and educate yourself, cooking classes help immensly, but mostly try the food and see how you feel. For some quick and easy recipes see my Huffington Post recipes.

Best wishes for a healthy New Year!

Jake's 120 lb Weight-loss Story!

Jake Castonia's Thank You Letter:

From Overweight To Triathlete!    

Last May while doing a book signing with Dr. T. Colin Campbell at Whole Foods Market in Portland, Maine, I met Jake Castonia. I was surprised when this good looking young man he told me that he'd been following a plant-based way of eating and had lost lots of weight after reading Becoming Whole.

We then became Facebook friends, I started reading his training posts, and recently he sent me this email. I think you will be inspired by Jake's story!

Meg,  

I would like to take this opportunity to thank you, and to let you know how much your book Becoming Whole has changed my life.  I was on a crash course for a certain collision with heart disease and type two diabetes but your book was the catalyst for a complete 180 degree turn around in my life.  Your words in that book were so touching to me that it made me cherish life on a whole new level.  It helped to open my eyes to the medicinal power of food, and left me a changed man.

 

To give you a little background, the change came for me at the age of 31.  I was playing a dangerous game of Russian Roulette with my health, and the scariest part was I had no idea I was playing.  I was a 280 pound husband and father of 3.

I had reached a point in my life that I felt as though I had enough financial responsibility to warrant opening up a life insurance policy on myself.  So I did the physical exam.  They weighed me, drew my blood, and about 2 weeks later, I go the call.   They told me that they would cover me, but they wanted to put a rider on my policy due to my weight, elevated cholesterol levels, and elevated blood pressure.  This was a huge wake up call for me.  The insurance company was telling me in their on way that they were planning on me having some sort of cardiac event at some point.  I knew that I had to change.

 

One day not soon after, my wife came home with your book, Becoming Whole.  She read it cover to cover in one evening, and was so moved by your story of recovery and survival that she made me sit down and read it too.  We were both blown away.  In short your book completely transformed our outlook and philosophy on food, and the roll that food plays in our life primarily.  we started making the transition to a whole foods, plant based diet the next day.  At first we had many questions.  The biggest question being, what exactly do we eat if we take all of these animal products out of our diet?  To our delightful surprise, we found that for every one thing we eliminated from our diet, we were discovering ten new and delicious things that we never thought of eating before.  With your help, we realized that this was not a restrictive way to eat, but a very abundant way to eat.  

 

I am almost 36 now.  In the last five years since switching to a plant based lifestyle, I have dropped 120 pounds.  I was able to lower my cholesterol by almost 120 points!  I have discovered a vast well of energy and endurance that I never knew I possessed.  I have trained for and run 3 marathons.  I have also gotten into competing in long distance triathlons, just having finished my first Halfiron distance race about a month ago (1.2 mile swim, 56 mile bike, and 13.1 mile run) Switching to a whole foods, plant based diet has allowed me to have the energy to engage in these activities that have become part of my identity.  This lifestyle has not only let my body recover properly from all of the training, but also has added years to my life, and quite possibly saved my life.  Your honesty, bravery, and willingness to share of yourself played a major role in all of that.  From the bottom of my heart, I can never thank you enough.

 

A new favorite book of ours is A Life In Balance.  We have a well worn, and dog eared copy of it in a prominent place in out kitchen.  We always look forward as a family to trying one of the many fantastic plant based recipes from that book.  We love it!

 

Thanks again Meg.  Here's to promoting a plant strong lifestyle.

 

Best, Jake

 

To read more about Jake and his Plantstrong lifestyle please visit his web site. Jake now does lifestyle counseling to help others!

 

To see Jake's amazing before and after photos, please sign-up for my free newsletter!