What are Cruciferous Veggies and how do I prepare them?

Cruciferous Vegetables

These should be steamed in order for best absorption.  Do not avoid them unless they are raw, they will always give you a bloated feeling.  They have great surfer compounds, great fiber but can interfere with thyroid   Hormone production and digestion if eaten raw.

Cook by color.  Most vegetables don’t need steamed/cooked for more than 7 minutes, otherwise you start to lose significant nutrients.

You can steam them and then put in the fridge.  If you want them in a cold salad and they will retain their crunchiness if you do not over cook them.

Smaller leafy greens take 1-3 minutes.  Larger vegetables take 5-7 minutes.

Add a little water to the bottom of the pan on the stovetop and cook until they turn full brightness, remove from heat, (pan included) and drain off the water.

You can store these in the freezer now for future juices or shakes or just to retain their freshness for a meal.


Bok choy


Brussels sprouts



Chinese cabbage

Collard greens

Daikon radish




Land cress

Mustard greens



Shepherd’s purse



Mindful in all we do…Even Dating? YES…keep reading

We are told we need to be mindful.  In Food, exercise, school, meditation and relationships.  That goes for our kids, coworkers, friends and family right?  Why wouldn’t we nurture nurture our spouse or partner the same as we do our children?  There is nor should  be no difference.  Being mindful in dating is especially important as well.  Not a subject most want to talk about and it easily become uncomfortable.  I work with this on a daily basis as I train and coach clients on workout habits and eatings habits.  We ALL want to look and feel good.  My clients express concerns with their bodies and wanting to look “the way they did before” or tone up.  Whatever your verbiage, we all love to rock a great outfit but ultimately want to feel comfortable being naked.  I know, I know….touchy subject but necessary to address.  Dealing with emotional issues and trauma leaves my clients vulnerable and fearful of judgement.  I spend a great deal of time with my clients uncovering body issues to help identify those fears so that ultimately we can create new habits around food and nutrition choices. We must do this before we are going to get a handle on our eating disorders and skewed thinking around “what’s healthy”.

I was researching articles today and came across this fabulous article by Cara Kovacs  that I think you’ll enjoy and help shed some light on the dating scene or even help you in your current situation whether it’s a boyfriend/girlfriend, fiancé, or spouse because truly, you should never stop dating.

YES, I SAID NEVER…I don’t do that often.

Sex Coach Cara Kovacs on How to Mindfully Date

Earth Day Celebration: Patio design ideas & plant based snacks

April 22, 2019

I have not celebrated formally before and thought it would be fitting today to show gratitude or this Marvelous Planet we live on.  I think most of us take our resources for granted as we rush day to day.

My institute instructor repeatedly tells us, Nothing in Nature hurry’s up.  We need to slow dow…breathe…meditate….love more…show more gratitude…give back and hold space during the process.

Life is Journey.  Journaling is the key to unlocking everything in that pretty little brain of yours…write it down!  Get it out!! Scream!! And then Shout for joy because you ignited the process and you are on your way!

I invited my dear friend who is a Master Gardner (I accidentally called her a General Contractor instead of a Project Manager in the video, whoops, sorry) in to help me conduct my class.  I wanted to teach plant based foods and encourage one vegan day a week to be aware of the resources we could cut by just that one meal collectively as a planet.  I decided I wanted to Spot light Jackie’s business as a Patio designer.  She is fabulous and gave some great tips and helped expand my knowledge and appreciate for her work.

I love supporting Local business so I highlighted the Transformational Healing Center I work at, Family Fusion.  I spoke about the amazing women that make us a great Support Network above the rest.  If you visit the website you can read more about the services offered there.


If you contact me directly I can put you in touch with Jackie France personally if you are local.  Here are the links I spoke about, Jackie’s preference.  And make sure you check out my recipe tab for the yummy snacks we ate!


Reflection…a year in review…


I sit in quiet in the morning and collect my thoughts and decided to copy my thoughts to my website instead of just my healthy blog and email newsletter.  It’s that important to for my voice to be heard.  And not heard because I want praise, but because I want the world to feel different about the future and realize it can be better but it starts deep inside each one of us.  We change no one but ourselves.  If we looked inward instead of blaming others for our situation or circumstances then this world becomes a softer, kinder place to live in.  Sadness would be replaced by happiness. I’ve seen it, I believe it.


My Midlife…is my best life…as I reflect on this year, I have come to the conclusion that I love everyday I wake up and open my heart and mind to enlightenment. Truly believing that everything in the universe is divinely orchestrated and placed in our paths for accepting more love and growth in our lives.

So…. I am no longer waiting for a special occasion; I burn the best candles on ordinary days.

I am no longer waiting for the house to be clean; I fill it with people who understand that their presence is more important.

I am no longer waiting for everyone to understand me, it’s just not their journey.

I am no longer waiting for the perfect children; my children have their own names that burn as brightly as any star.

I am no longer waiting for the other shoe to drop; It already has and I survived.

I am no longer waiting for the time to be right; the time is always NOW.

I am no longer waiting for the perfect mate who will complete me; I am grateful to be so warmly, tenderly held by the light in the sky in the form of the Sun, Moon and Stars.

I am no longer waiting for a quiet moment; my heart can be stilled whenever and wherever it is called to.

I am no longer waiting for the world to be at peace; I unclench my jaw and breathe peace in and exhale uncertainty.

I am no longer waiting to do something great; being awake to carry my grain of sand is enough.

I do not need to be recognized; I know that I dance in a holy circle.

I am no longer waiting for Forgiveness. I believe I am enough.

I asked my daughter if she had any resolutions and she said it was just another day Mom. I told her I can make a new goal just like I can any other day of the year and I redirected her thoughts and challenged her to make her yearly bucket list. What are the things she wanted to accomplish this year, where did she want to do, and how did she want to feel, who did she want to surround herself with?

I know I want an adventure every month. I know I want to wake up grateful everyday that my body works and carries through another day of inspiration. I know I want to see change in the world, and I know that starts with me and my heart. It’s a daily choice of how great we want to be. I like the circle of life I dance in and plan to expand this year. As I open my heart to more love and acceptance the world does change….one soul at a time.

I’m grateful for all those that believed in me and trusted me with their health goals and emotional health.  I am grateful for all the tender lessons you’ve taught me, for touching my heart, enriching my life and allowing me to be apart of your journey.


Much Love and Light in 2019


C. Austin Miles