Safe Summer Grilling

grilled veggiesMuch has been written about grilling your meat, chicken, etc. on high heat, however, that’s the way to get those lovely grill marks and that delicious charcoal taste, right?

Well, the problem is that the high temperatures convert proteins in red meat, pork, poultry, and fish into heterocyclic amines (HCAs). HCAs are chemicals that have been linked to a number of cancers including breast, colon, stomach and prostate cancers.

Secondly, when all that fat or juice from the meat drips down to the heat surface on a grill, smoke is produced. This smoke contains potential cancer-causing chemicals called polycyclic aromatic hydrocarbons (PAHs). As smoke rises up past the food, the carcinogens can be deposited on the surface of the meat.

Here are some tips for getting your grilled food fix without as much risk!

1. Use a marinade. Research published in the Journal of Food Science found that marinating meats (or pork or chicken) can reduce the HCAs by as much as 70%. Marinades with lots of spices (which contain antioxidants) are particularly good. Here is my sister’s own marinade which also happens to be my favorite! Crushed garlic (at least 1 Tbsp), ¼ cup Olive Oil, ½ cup Sesame Oil and ¼ cup Soy sauce.

2. Chose lean meats so there is less fat to drip down on the fire.

3. Include lots of vegetables on the grill- they’re not subject to HCA or PAH formation, and they provide lots of antioxidants to help protect our cells and DNA from damage.

4. Flip your food often. My son thinks I flip mine too much, but I have found that to be the best secret in cooking it perfectly – I flip fish or chicken every couple of minutes, and Dana Farber recommends flipping burgers every minute. Since I do not eat burgers, I haven’t tried this, but give it a shot and let me know! 

Best of Health,

Kathi

Fabulous Summer Smoothies!

sun over waterWhen Mother Nature pours on the heat, there’s nothing I like better than a cool, refreshing smoothie!

I know some of you would rather have an ice cream cone, but give this smoothie a try before you give up on them completely and run out to the “Ding Dong cart.”

This smoothie uses frozen banana chunks, which can be made any time you have a banana or two that are starting to get brown spots (this is the time when they are the sweetest). Simply peel and cut them into chunks that fit into an ice cube tray, freeze them and then remove from the tray, place in a freezer bag and toss them back in your freezer until you're ready to use them. Frozen bananas will keep for about three months.

This smoothie also has no dairy in it, yet tastes creamy and delicious. Give it a try and let me know what you think.

1 ½ cups frozen blueberries (or strawberries or any berry that you like)

1 cup frozen banana chunks

½ - 1 cup almond or coconut milk

Use stevia to taste if you need sweetener

Combine all of your ingredients in a blender and process until smooth. Stop the blender every once in a while to scrape down the sides and push any of the unblended fruit into the blades with a rubber spatula. If you like a thicker smoothie, use less almond milk, a thinner one, use more. Play with it till it's just right for you!

This wonderful treat has only 213 calories per 8 oz. serving, and depending on which non dairy milk you choose, less than 2 grams of fat. A much healthier alternative to the same amount of regular vanilla ice cream which has over 500 calories and 34 grams of fat...

Enjoy this heavenly summertime drink!

Best of Health,

Kathi

Hamburgers And Coconut Milk?

I have been putting coconut milk in several recipes lately, enjoying coconut milk ice cream, and using coconut oil for cooking, but I would never have thought of adding coconut milk to hamburgers!

Dr. Carolyn Dean did though, and her recipe is here.

Dr. Dean is a medical doctor, naturopath, herbalist, acupuncturist, nutritionist, lecturer, consultant, and author/coauthor of 20 books including: How To Change Your Life With Magnesium, Future Health Now Encyclopedia, Death by Modern Medicine: Seeking Safe Solutions, The Magnesium Miracle, The Yeast Connection and Women’s Health, IBS for DUMMIES, IBS Cookbook for DUMMIES, and Hormone Balance.

Try Dr. Dean’s hamburger recipe, and let me know what you think!

Best of Health,

Kathi

Today, I have the great pleasure of being the host on DAY 12 of the Virtual Blog Tour for Melonie Dodaro, author of the brand new book, The LinkedIn Code: Unlock the Largest Online Business Social Network to Get Leads, Prospects & Clients for B2B, Professional Services and Sales & Marketing Pros. That book will be celebrating its official launch on Tuesday June 3rd, 2014.

MELONIE DODARO is the founder of Top Dog Social Media, a social media agency that helps brands, businesses, professionals and sales teams use social media marketing and social selling to boost their visibility, attract new customers and increase their revenue. Dubbed by the media as Canada’s #1 LinkedIn expert and social media strategist, Melonie provides LinkedIn training to corporate sales teams and speaks worldwide at both industry and corporate events and conferences.

Yesterday, Melonie visited Callie Carling's 'Olio Terapeutica' blog at http://olioterapeutica.co.uk where they spoke about creating effective, clear profile summaries on LinkedIn Today, I'd like to share with you a recent interview I had with Melonie where I asked her to share her tips for building relationships on LinkedIn.

***INTERVIEW***

KATHI: I know a lot of people who are healers, massage therapists, etc. and we know nothing about setting up our profile on LinkedIn – and really, if we even should bother. Is LinkedIn for us?

MELONIE: Absolutely. LinkedIn is full of business owners, professionals, sales reps and entrepreneurs, many of whom may be your ideal clients. These are people who often lead high stress lifestyles and have a higher average income than the other social media platforms.

If you want to check out the potential of LinkedIn for your business, do a search and join LinkedIn groups of business people in your local area. Just this little bit of research will help you to decide if LinkedIn is the right choice for you.

KATHI:   How does one “build relationships” with LinkedIn – I thought that was what Facebook is for, and that LinkedIn was mostly to share business cards.

MELONIE: That is certainly what many people use LinkedIn for, but LinkedIn is in fact one of the best platforms to build a relationship with prospects. Once you have connected with a potential prospect you can build the relationship by offering them something of value in a relationship building message as well as actively participate in groups where your ideal clients are members, to help establish yourself as a credible expert.

It is just like building a relationship anywhere else. It is a process that takes time and consistency. It is vital during this building process though that you do not try to sell or pitch anything to them. That is the fastest way to kill the relationship.

KATHI: Can you explain a little bit about LinkedIn groups, what are they for and how do we use them to increase clients?

MELONIE: LinkedIn groups serve two purposes as I have mentioned previously. The first is to help you find and connect with your ideal clients. There are over 2.1 million LinkedIn Groups for you to choose from. Most healing modalities should be able to find numerous groups with people who suffer from an ailment that you can treat. The secret is to search for the ailment and not your modality.

The second purpose you will use LinkedIn Groups for is to help establish yourself an expert. Remember, people do business with people they know, like and trust. This does not mean just posting things in the group. This is about becoming a valuable member of the community by posting information that would be of value to the group whether it was written by you or someone else as well as commenting thoughtfully or otherwise interacting with others who are posting or commenting.

I hope you enjoyed this brief interview with award-winning social media expert Melonie Dodaro. You can find out some of Melonie's TOP SOCIAL MEDIA STRATEGIES – along with those of 10 other TOP world-class social media experts – on her FREE 3-Day Telesummit:

 Cracking the Social Media Code:

The Masters Speak!
Register FREE at
http://topdogsocialmedia.com/book-launch/pages/telesummit.php

melanie dodaro

Here's Melonie's stellar guest line up (in order of appearance):

  • MELONIE DODARO - Founder Top Dog Social Media, LinkedIn and social selling expert, author of The LinkedIn Code
  • LYNN SERAFINN (co-host) - Founder 7 Graces Project CIC, marketer, coach, author of The 7 Graces of Marketing, Tweep-e-licious
  • JASON MILLER - LinkedIn Marketing Solutions, corporate marketing manager for many companies
  • JOEL COMM - Entrepreneur, NY Times bestselling author, new media innovator
  • EKATERINA WALTER - CMO of Branderati, speaker, author of Think Like Zuck, co-author of The Power of Visual Storytelling
  • MICHAEL STELZNER - Founder/CEO of Social Media Examiner, host Social Media Marketing podcast, author of Launch, Writing White Papers and others
  • JOHN JANTSCH - Marketing consultant, business strategist, Founder Duct Tape Marketing, author of Duct Tape Marketing and others
  • PATTY FARMER - Marketing and social media strategist, speaker, trainer, radio host and author
  • KIM GARST - CEO of 'Boom! Social', social media marketing strategist, entrepreneur, speaker, author
  • ALLISON MASLAN - CEO of "Blast Off", business mentor, entrepreneur, author of Blast Off!
  • JILL ROWLEY - Marketing expert, social selling 'evangelist', entrepreneur

Over those 3 days, Melonie and her guests will share their top tips on:

  • Building Your Personal Brand
  • Building Your Online Community
  • Monetizing Social Media

Again, you can register FREE at
http://topdogsocialmedia.com/book-launch/pages/telesummit.php

If you cannot make the live broadcast, register anyway so you can listen to audio replays.

THEN, when you buy The LinkedIn Code during its official Amazon launch, you’ll receive dozens of valuable free gifts from Melonie and her friends and colleagues. You can CLICK HERE to find out more about the book, and these free gifts.

Thanks for reading! Please do share your comments and thoughts below. I love reading your feedback.

Be sure to follow Melonie tomorrow on the next stop of her Virtual Blog Tour, when she’ll be visiting Tai Goodwin's 'Bankable Brilliance' blog at http://www.taigoodwin.com/blog where Melonie will share her expert advice for service-based solopreneurs.

Accountability Partners Rule!

So, you know that I’m a firm believer in the use of accountability partners and today was another good example, in my own life, of why they are such a vital tool for meeting your goals.

In this morning’s call with my accountability partner I asked her to hold me accountable for getting some outdoor exercise, as I had a skip day yesterday, and I felt the need to be out in nature today.

After our call, I went about my to do list, which included working on a grant application that needs to be finished by the end of the month.

storm clouds

Several hours later, my friend Ned called to tell me that he had left his house in the sunshine but when he got to south county, the clouds were rolling in and Accuweather was predicting stormy weather headed my way. He said, “If you want to get out in the sunshine, now’s the time to go!” I thought for a minute about getting the grant done first and then going, but quickly realized that if it was raining, I’d use that as an excuse not to get outside to exercise.

So, I quickly hit the save button, put my shoes on, and out the door I went. Got in some fabulous HIIT (High Intensity Interval Training), as well as a little beach walking, which helps restore our electromagnetic field after working on a computer (see this post for more info). Now I feel refreshed, more creative, and energized to finish the grant application, just as the clouds are rolling in!

Best of Health,

Kathi

Natural Treatments for High Cholesterol

This is another guest post by my friend Carolyn Dean MD ND

The Huffington Post is an online site that attracts millions of viewers. But nobody took much interest in an article titled “PCSK9 Inhibitors: New Class Of Cholesterol Drugs Shows Promise In Trials.” Since only 9 people shared it on Facebook.

I think this lack of interest in yet another cholesterol drug shows the public’s distrust and disdain for drug-solutions. After all, we’ve been medicating ourselves with statins for decades and heart disease is still our number one killer which means that statins are not working! The public also knows that statin drugs are causing serious side effects. But is the answer a new cholesterol drug?

Cholesterol is a red herring and NOT the bad guy in heart disease. Dr. Stephen Sinatra’s new book, The Great Cholesterol Myth labels inflammation as the true cause of heart disease and sugar the real demon in the diet.

It’s true that inflammation is a major cause of heart disease. But sugar isn’t the main cause of inflammation. Calcium is. Calcium is pro-inflammatory and magnesium is anti-inflammatory. Magnesium is a natural calcium channel blocker, a natural statin, and balances blood sugar and eliminates metabolic syndrome.

Along with magnesium, a nutrient that helps balance cholesterol is niacin, Vitamin B3. A recent study using a dangerous time-release form of niacin and a cholesterol drug together somehow concluded that niacin is ineffective in reducing cholesterol levels. Did I mention that the study used a dangerous form of niacin?

I’m on the Advisory Board of OMNS (Orthomolecular Medicine News Service). We recently put out a Press release to counter the flaws in this erroneous study. It’s called Niacin is the Safest and Most Effective Way to Control Cholesterol. March 21, 2013.

Journalist, Lisa Collier Cool cited our report in an article on Yahoo Health! called The Safest (and Cheapest) Cholesterol Treatment.

Compared to the 9 Facebook forwards on the newest cholesterol drug, when she interviewed me about magnesium, Lisa told me her niacin article received millions of hits and was the most well-received article she has ever written. It now has 7,600 Facebook forwards.

Wed Apr 17, 2013, my new best friend, Lisa wrote another article on heart disease, this time with a focus on magnesium.

I can assure you, if you don’t start looking at safe supplements like magnesium and niacin (NOT Time-Release niacin) for cholesterol, you will be subject to the following Canadian Diabetic Association Guidelines. “All patients with diabetes should start taking statins when they turn 40 and blood pressure drugs when they turn 55.” This is preventive medicine at its worst!

I agree with Carolyn!

Best of Heart Health,

Kathi

How to Make Ghee (clarified butter)

ghee (1)2 pound unsalted butter

Use a medium size, heavy bottom sauce pan. Cook the butter on medium heat, uncovered, until the butter melts.

Continue cooking the butter, stirring occasionally, until it boils. The butter will foam and sputter.

Reduce to low heat and continue to simmer until the butter is clarified, about 20 minutes. More butter will take longer.

The ghee is done when: the sputtering stops, all the solids have settled to the bottom of the pan and are light brown, and the liquid is clear golden yellow.

Be careful not to overcook the ghee. If the milk solids are dark brown, or if the liquid ghee turns dark brown, it’s overcooked.

Let the ghee cool for about 20 minutes then strain it though a very fine strainer or a couple layers of cheesecloth. I’ve heard that Melita coffee filters work well, and they fit nicely into the mouth of a quart canning jar. Make sure all the solids are strained out; strain twice if necessary; discard.

Store the ghee in a clean, dry glass bottle, but don’t put the lid on till the ghee is completely cooled.

You can keep ghee at room temperature for 2 months, or longer in the fridge. I prefer room temp.

It’s important to keep water out of the ghee bottle so always use a dry utensil to get ghee out of the bottle.

FYI – Two pounds of butter will fill a quart jar with ghee.

Best of Health,

Kathi

What is an Accountability Partner?

One of the things I recommend in my coaching programs is having an accountability partner. So far, no one I have mentioned this to has any idea what this is, but everyone who has tried this system, loves it!

An accountability partner is a friend, coworker, or relative (not a spouse) who also wants to work on a specific goal or goals. For instance, your cousin Sharon may want to lose ten pounds and you have been desperately trying to get a book written.

The two of you decide that you want to help each other along these paths, so you set your goals and share them with each other. Then you agree to talk regularly (in person, telephone, SKYPE), holding each other accountable for meeting deadlines and completing the steps necessary to make progress toward accomplishing your goals.

You agree to call each other every day, or every other day, to make sure you are each following through on your planned action steps. Each day you plan at least three steps to take toward meeting your goals, share those with each other, and report on those you set the day before. Set a time limit for the call - about five minutes each is typical. Knowing that you'll be reporting the results to someone provides a tremendous amount of incentive to complete your stated tasks. You'll be amazed at what you'll do to avoid having to tell your partner that you did not take action!

It's important to decide ahead of time HOW you want to be held accountable. For example, my own accountability partner will ask me why I think it was that I avoided taking the action I'd set as a goal the day before. Then we have a short discussion on the fears or interruptions that prevented me from moving forward, and how to best avoid them in the future. I do the same for her.

An accountability partner can make suggestions, share ideas, contacts, information, books they may have read on the subject, etc.

Accountability partners can also provide enthusiasm when your own is waning due to set backs or unforeseen obstacles. The key to a successful accountability partnership is finding someone who is as excited about reaching their goals as you are and is committed to helping you reach them.

Spring into Fitness!

It’s the first week of April! Here's a workout I put together for myself to get my abs, arms, legs, and upper body in shape for shorts and tanks season. Please join me; we can keep each other accountable!

Let me know if you have questions about any of the exercises. I have photos, descriptions, etc. of the CORRECT way to do them.

This is a six day program, with alternating exercise days (A/B days), and one rest day.

A Days:

1. Start with 5 minutes of jumping jacks, high kicks, hula hooping or any aerobic exercise that you love.

2. Pilates 100’s - start wherever you can and build up to all 100 breaths.

3. Pilates Bicycles - work up to 25.

4. Side Plank – build up to 1 minute on each side.

5. Pilates Leg Pull Back, with or without leg lifts - work up to 6 reps each leg.

Repeat 3 - 5, then end with 5 more minutes of your favorite aerobic activity, and a 2 minute cool down.

B Days:

1. Five minutes Qi Qong, Yoga or any other meditative exercise that you enjoy.

2. Push-ups - as many as you can do of knee, wall, or military style push-ups. Work your way up to 20.

3. Super Squats- work your way up to 10, with a ten second hold.

4. Lunges - work up to 30 on each side.

5. Pilates Side Leg raises and circles - complete 10 raises and 5 circles in each direction adding more as you get stronger.

6. If you can still walk, try a 5 minute walk around your house or neighborhood.

Do all 6 days, then enjoy a day off!

Best of Health,

Kathi

How To Turn A Bad Day Around Fast!

Have you ever had one of those days where you got off to a really bad start? Perhaps your alarm didn't go off or you didn't hear it, then you proceeded to spill coffee on your new shirt, and then you got stuck behind a school bus... Your bad day picked up momentum as it continued and you felt like you had no control at all? We've all been there, done that and got the t-shirt. Today, I'd like to give you some simple tips for stopping that bad day in it's tracks and turning it around quickly so that you get the most enjoyment you can from each and every day.  

The first anti-stress tip to try is laughter - it truly is your best weapon against stress! Keep a disk in your car of funny stories or jokes and push the play button as soon as you start your drive! I find fast talking Robin Williams a quick antidote to a bad start. Here’s some silly fun to start you off.

polar bear on ice

What do Eskimos get from sitting on the ice too long?
Polaroids.    

What do you call four bull fighters in quicksand?
Quatro sinko.    

 

 

Crank up the tunes! Nothing changes your mood faster than music.  And let loose with some funky dance moves while you're at it. Even in the car, I have been seen dancing in my seat while driving in rush hour traffic. In fact, one day it was stand still traffic and I put the oldies on and was enjoying my best seated dance moves when a truck driver pulled into the lane next to me, gave me a thumbs up and joined in. It was great!

Best of Health,

Kathi

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