Locavore a New Definition

I read the “100 Mile Diet” a few years ago and marvelled at the writers tenacity in sticking with it throughout all the challenges of eating only food produced within 100 miles of their home.

At the time, I was living as a vegetarian in the middle of cattle country in rural Alberta. I was surrounded by cattle-corn, grazing land, sheep, goats and dairy producers with very little herbivorous food grown for human consumption. I came to the conclusion that the 100 mile Diet would have resulted in a diet too restrictive to be nutritionally sound or satisfying for myself and my family.

That said, my focus has always been on supporting local producers and eating local whenever possible.

Recently I attended a lecture at Acadia University given by Dr. Pierre DesRochers who is a co-author of “The Locavore’s Dilemma.

He made some important points such as:

  • Global food distribution has the economic benefit of economies of scale and subsidies.
  • Biodiversity can be sustained globally by growing products in the environmental region best equipped to grow it. For instance it costs a lot more to produce pineapples in Scotland than in Hawaii, even factoring in the shipping of the ripe pineapples from Hawaii to Scotland.
  • Returning to the subsistence farming model is not desired nor realistic and we do have to be careful about romanticizing a time that in reality consisted of 10+ hour days of back-breaking labor.

I believe that sustainability and biodiversity are essential and can be achieved with a combination of local and global food sources.

I still have concerns about the enforcement of our food safety laws on food imported into our country.That is a topic for another day.

Monocultures are also a big concern as a loss of biodiversity exposes people and the market to risks associated with the loss of a single crop. The Irish Potato Famine was as a result of the same variety of potato being cultivated across Ireland.  The often impoverished farmers had little access to other foods. When this variety of was wiped out by potato blight it left thousands starving.

Today’s bananas are not the same variety as your Grandmother would remember. The bananas Dwarf Cavendish and Grand Nain (Chiquita Banana) gained popularity in the 1950s after the previous mass-produced cultivar, Gros Michel, became commercially unviable due to Panama disease, caused by the fungus Fusarium oxysporum which attacks the roots of the banana plant. This fungus decimated the commercial banana crops and almost drove the variety to extinction.

Even in a global food economy there needs to be biodiversity or these events will risk being repeated.

I also think we need to be careful to not make assumptions about the sustainability of the current market conditions, which allow food to be shipped globally very cheaply. For instance Peak Oil is a possibility in our lifetime. See “The Long Emergency” by James Howard Kunstler.

We would be wise to learn from the experiences of Cuba when the Soviet Union dissolved. This caused an artificial peak oil scenario. Cuba responded by localizing their food supply using Organic principles, since petroleum-Based fertilizers, herbicides and fungicides were no longer available to them. See “The Power of Community: How Cuba Survived Peak Oil.”  It is a powerful documentary.

Perhaps we need to look at biodiversity on a scale larger than a single garden or farm.

Cooperatives within a region can be a possible solution to this problem. Each local gardener/farm specializes in a few items that are best suited to the local growing conditions & skills, which can then be bartered with neighbouring gardeners/farms or sold to local consumers at farmers markets.

By working as a community we can enjoy a rich diversity of nutrient rich foods and hedge our bets against the risks of monocultures and putting all your eggs in one local basket, by extending our definition of local just a little.

 

365 Life Shifts

2016 was an interesting year for me. It was a year of operating outside of my comfort zone. It was also the year that my writer friend Lore Raymond offered me the opportunity to participate in a remarkable undertaking. Over 200 authors were to share their most pivotal life-changing moments.

I am going to share a little secret. I have dreamed of being a published author since I was a little girl. I have dabbled here and there, a couple of newspaper articles, a BLOG, a thesis or two in university and writing scientific papers.

There is safety when your words are built upon a foundation of logic and facts.

This undertaking would require me to dig deep and allow the emotion of a single life shifting moment to totally engulf me.

I admit … I was scared … but I did it anyway.

They say that “the Magic lies just outside your comfort zone.”

I think you will agree that a lot of magic lies within.

I am including my contribution below just for you, my readers. I hope you enjoy it and are moved to read the rest of the 365 Life Shifts written by my amazing and talented fellow authors.

There are over 70 Bonus gifts when you purchase our book. Preview them HERE.
I am contributing a full webinar course “Avoiding and Managing Chronic Disease,” complete with a manual. Don’t miss out!

365 Life Shifts

I Chose Life

by Judy N Green

The breath caught in my lungs. My heart stopped beating. As the seconds ticked by, the truth slowly sunk in. I had cancer.

In September 2009 I developed a lump and angry red fingers radiating out from my left breast. My physician thought that it might be “mastitis, or something worse”.  I was 47 and my only son was 26. Mastitis was highly unlikely.

After two courses of antibiotics the crimson fingers had crept across my chest and threatened to encircle my throat. I was sent for a mammogram, after which they immediately performed an ultrasound. I could see the lump on the screen. It was HUGE. I was informed that the results would be available within two weeks.

They called me into the clinic the very next day.

My young physician was visibly distressed as she told me “the results were highly disturbing and indicative of Inflammatory Breast Disease, a fairly rare form of Cancer.”

I had watched my Mother-in-law die of Cancer within 6 months of her diagnosis. She was a ‘cancer survivor’, having survived stomach cancer only to succumb to Lymphoma some twenty years later. My sister-in-law had been battling Breast Cancer for years. My Maternal Great Grand Mother had succumbed to Cancer before I was born.

Cancer was all around me; I never expected it to be in me.

Soul crushing fear threatened to consume me. I could feel myself being dragged down into a black hole of fear and despair. I knew that I had to do something. I had to embrace my power before the cancer stripped me of it. As I left the clinic I made a decision. I was fighting this my way. I was going to fight on my terms and I would not choose conventional treatment.

It is said that the definition of insanity is doing the same thing over and over again and expecting different results.

I chose to stop the insanity. I chose to stop feeding the cancer and start giving my body what it needed to fight.

I researched. I learned. I changed. I lived.

 


Authors Bio

Judy N Green first managed her son’s ADHD through diet in 1988. She has successfully overcome her personal battles with systemic Candidiasis, chronic depression, obesity and inflammatory breast disease through optimal nutrition, healthy habits and a positive state of mind.
Judy launched RAW ‘N Green Wellness Coaching in 2015
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Understand and Harness Willpower to Achieve Your Goals

Pain vs. Pleasure

Human behaviour is driven by how we perceive pain or pleasure.  We develop neurological associations within our nervous system that link certain activities and experiences to pain or pleasure. Simply put, we want to avoid pain and engage in the things that we find most pleasurable. Oddly enough, many of us will exert more energy and resources in avoiding pain, than in gaining pleasure.

Pain vs. Pleasure

Pleasure vs. Pain

Nothing Happens until the pain of remaining the same outweighs the pain of change

Example 1

Imagine that you work in an office building and during your lunch break you spend time walking outdoors in a park.

On your walk, you hear someone playing beautiful music, which you love. You stop to enjoy the performance, but quickly check your watch and see your lunch break will end soon. Instead of enjoying a few more minutes of music, you head back to work.  In this case, the pain of being late for work outweighed the pleasure of staying and listening to music you love.

Example 2

You have an assignment due for work or school, but you are procrastinating by spending time with friends or surfing the web. This is because the thought of doing the assignment is painful, so you spend time doing things that are pleasurable instead.

Hold on … then why are you able to complete that assignment at the last minute? Well, that’s because the thought of not handing the assignment in on time is what’s most painful for you now. Remember, most of us want to avoid pain at all costs.

Delayed Gratification

There was an interesting study done on delayed gratification. It was designed to study a child’s ability to delay gratification for a bigger reward later. Children were taken into a room and told that they could eat one marshmallow now or if they waited until the facilitator returned they would receive two marshmallows.

Now, some of the children ate the one marshmallow right away but an interesting thing happened with the children who delayed their gratification. These children had developed willpower coping skills: they found things to distract themselves, colouring, telling themselves a story, playing with a toy etc. A follow-up study also showed that the children who could delay gratification where more focused and did better in school, where better adjusted socially and rated higher on happiness scales.

It has also been shown that children who are involved in sports, music, dance etc. develop skills that allow them to focus until a job is completed. This skill is crucial in developing your willpower.

Cool right?!?

Willpower is Like a Muscle

Another study determined that Willpower is like a muscle; it needs exercising to get strong, and it can get fatigued. The more you practice willpower, starting with small tasks, the stronger your willpower will become. However, you must be careful not to fatigue your willpower.

Have you ever noticed that after a long day of focusing on work or school, it is nearly impossible to resist temptation or get your butt to the gym? This happens because you have been exercising your willpower all day in order to focus on your daily tasks. To get around this, start building healthy habits. I have found if I go to the gym immediately after work it helps me to unwind and I do not have to exert willpower to leave my warm cozy home again after I arrived home. Alternatively, hit the gym first thing in the morning when your willpower is still strong. Healthy morning routines help to set the tone for the day.

Willpower’s Relationship to Habit

Willpower is what we require to start a new habit. We only need to use our willpower for a certain task until that task becomes habit.  That is great news! We can all do something for 21 days. That is easy!

Example

We don’t need to exert willpower to brush our teeth, wash our face or take a shower anymore. These are all healthy habits now.

When it comes to living a healthy lifestyle, people don’t give up because they lack willpower or motivation, they give up because the perceived short term pain of exercising and eating well is greater than the long term pleasure of having a healthy body.

Time and time again, I’ve dealt with frustrated clients who knew intellectually that eating junk food was bad, but they would do it anyway. This happens because they have a neurological association, and in some cases physiological addictions i.e. sugar, that links eating junk food to pleasure. In this case, they always eat the junk food to avoid the pain of not eating it.

Sugar Addiction!!!

Humans are hard-wired to search out high calorie sources of fast burning fuel. Sugar is a highest calorie source that tastes fantastic. Historically our ancestors might enjoy fruit and berries seasonally. They might come across a wild hive of bees once or twice a year, and harvest some honey at great risk to the harvester. It is only the last 100 years that sugar has become a major source of calories. We are sick because of it.

Sugar is addicting for several reasons. Sugar hooks into the opioid receptors in our brain. Yes the same ones that cocaine and CRACK hook into. We get a similar physiological reward for eating sugar. No wonder it is addicting.

The good news is that it takes about three or four days for the average person to get over a physiological addiction to sugar. Go cold turkey! Treat yourself with self-soothing techniques like warm baths, long walks etc. while you are kicking the sugar habit.

We also get addicted to the release of feel good hormones such as serotonin that are released when we eat sugar. Using self-soothing techniques helps release serotonin in response, so you feel good without consuming sugar. You can do it!

Rewire Your Brain

The great news is we can change our neuro-associations within our nervous system, which will eliminate behaviours we are not happy with. Tony Robbins, entrepreneur, best-selling author and philanthropist, states “we can learn to condition our minds, bodies and emotions to link pain and pleasure to whatever we choose. By changing what we link pain and pleasure to, we instantly change our behaviours.”

If living a healthy lifestyle is something you struggle with, you must start linking the perception of pain to old behaviour and link the perception of pleasure to new behaviour. Basically, you are rewiring your brain. Here are some practices you can incorporate into your life to start changing neuro-associations within your nervous system through mindfulness.

  1. Journal. You want to create a pleasurable neuro association with a healthy lifestyle, but you also want to create a painful neuro association to NOT living a healthy lifestyle. Write down all the ways being healthy will benefit you, but also write down all the ways not being healthy will hurt you. Do NOT use this to self-harm. Approach this exercise from Self-Love. Practice this daily.
  1. Food Journal. Keep a journal specific to the foods you eat and the liquids you drink. Record everything that passes your lips. A 2008 study showed that people who keep food journals shed twice as much as those who do not. They are also much more likely to keep the lost weight off.
  2. Create a Goal, Write it down. Use SMART Goals to give yourself a structure to follow. This makes it a lot easier to achieve your goals. Using the divide and conquer technique breaks down the steps into manageable bite-sized steps that you can then achieve.

SMART Goals

Don’t bite off more than you can chew.

“A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dream come true”.

  1. Visualize that you have achieved your goals. Our brains do not differentiate between fantasy and reality. Olympic athletes take advantage of this. They have been using visualization for decades. Interestingly, muscles will trigger the same during visualization as they do during the activity.
  1. Keep visual reminders around you. Again, you want to create a pleasurable neuro association with a healthy lifestyle, but you also want to create a painful neuro association to NOT living a healthy lifestyle. Visual reminders are one of the reasons why unpleasant photos on cigarette packages have been so successful helping people quit smoking. The visual reminder makes them associate pain to smoking. Vision boards keep us focused on our goals.
  1. Surround yourself with people who motivate and inspire you. If you spend time with negative people, you are going to hear a lot of negative stuff. You may not think this affects you, but we can unconsciously take on the emotions of people around us. You want to surround yourself with positivity, rather than negativity.

Studies show that:

  • You will maintain a weight which is the average of your five closest friends.
  • Your income will be the average of your five closest friends.

Choose your tribe wisely.

 

Keeping it RAW ‘N Green

Judy N Green

(c) 2017 RAW ‘N Green Wellness Coaching

Plant Based Professional Chef & Food Sovereignty

I am so excited. As you may know I have been working very hard on my Plant Based Professional Chef Certification from ROUXBE www.rouxbe.com.

I just completed my final assignments and wrote my final exam. I am so excited to be offering new services as a result of this new certification.

Walnut Taco Salad

Walnut Meat Taco Salad in WonTon Bowl

Plant-Based Personal Chef Services:

  1. Let me prepare a special plant-based dinner for your family and friends. By helping me out in the kitchen you will learn a ton of new techniques that you can then go on to use to improve the quality of the nutrition you serve yourself and your family.
  2. Hire me to help you with your weekly batch cooking, so that meals are healthy and fast throughout your week.

Plant-based Consultating for Restaurants: I am now offering local restaurants a service that will provide the nutritional background and chef skills needed to revamp your menu to be more plant-based and restricted-diet friendly. This is extremely important in a tourist area such as the Annapolis Valley Nova Scotia.

Marinaded Compressed Watermelon

Marinaded Compressed Watermelon

I also offer sensitivity training for your staff.

The inspiration for my consulting service came from a personal experience at the Boston Pizza in Rocky Mountain House AB. They had just added gluten free pizza crust to their menu. My problem was that the vegetarian topping was only offered on the gluten-full crust. I asked the server if she could please use the gluten-free crust for a personal size vegetarian pizza. I added that I didn’t mind paying the extra $2.00 charge for gluten-free crust. She took a deep breath and said, “I don’t think I can do that.” I asked her to please check with her manager. She stomped off to find her manager. When she came back she asked, with attitude “Is that an allergy or JUST a preference?” I responded ‘allergy’ … all the while feeling very assaulted as I do not think my medical situation is anyone’s business but mine. She then said, “I don’t know how to do that!” She stormed off again with an audible “HUFF.” By this time we had already been sitting there for over 20 minutes. We waited another 10 minutes with no response or even eye contact from her as she waited on her other customers. Having not been given an option to place an order, we then left leaving the cash for our drinks on the table.

We have never returned to any Boston Pizza and we will not. I have never felt so disrespected and marginalized as I did that day. I also felt guilty that my poor hungry husband was not able to enjoy the meal that he wanted to order, and that he was subjected to an experience that is becoming complace for me.

Since that experience I have heard of many such experiences from other people working hard to improve their diets.

Businesses should be more aware that …

“People remember how you made them feel.”

Often there is only one item on a menu that a nutrition conscious person can eat, other than a side salad, and whole restaurants that they cannot eat a thing at.

Massaged Kale Salad with Avocado, Leeks and Radish in a Cucumber Bowl

Massaged Kale Salad with Avocado, Leeks and Radish in a Cucumber Bowl

This makes going out with friends a stressful nightmare. Living in a rural area our choices here are even more limited. In fact, one of the assignments with ROUXBE was to eat at a local restaurant offering a global plant-based cuisine. I had to drive over 2 hours to Wolfville to find a restaurant that was not Canadian-Chinese, Seafood, or German.

Add to that the experiences with Search & Rescue. We volunteer with the local Search & Rescue group. When we are on a search we are very fortunate to have a dedicated group of volunteers who prepare hot meals and keep the coffee flowing.

Unfortunately, they have not had nutritional training. As a result the plant-based and gluten-free team members have learned to bring their own food, as there is meat and gluten in most dishes.

This is a tough situation where you have dedicated volunteers that just need a little bit of education to be able to choose menu items that can be easily adapted to accomodate all the members dietary requirements. Without that training the members with dietary restrictions feel marginalized and may eventually leave.

We just celebrated our 40th anniversary as a Search & Rescue Team and had a lovely meal catered. After some discussion and insistance on my part, I was assured that there would be a vegetarian option. As it turns out there were three of us who follow  a plant-based diet. We were served exactly the same items and serving size as the carnivours, but without the meat and gravy. The food was lovely, but an extra scoop of potatoes would have gone a long way toward equalizing our serving size. Once again we three left feeling hungry, marginalized and as if we were ‘making a fuss.’

I was attending a local Board of Trade Meeting last summer. It was catered and once again at least two of us in the group had few options. We ate what we could and didn’t make a fuss.

One of the local Bed & Breakfast Owners was speaking about her business and she noted how the dietary requirements of her guests had radically changed in the last five years. She went on to list all the restrictions that she was happy to accomodate. I was feeling hopeful when a voice from the crowd spoke out, “If that was me I would just go out and shoot myself.” Again … we felt marginalized.

food-sovereignty

It is my belief that your right to food sovereignty is sacrosanct.

I believe that we have a right to know:

  1. where our food is coming from.
  2. what is in our food.
  3. if our food contains Genetically Modified Organisms (GMOs).

I believe that we all should have access to fresh local nutritious food.

I believe that we have a right to choose the food that is right for us … without ridicule.

I suspect that the plant-based and gluten-free visitors to our region would agree.

 

~ Judy N Green

www.rawngreen.com

Summer Loving

Are You Ready?

Hi!!!

It has been a busy spring and I do not know where the time has gone. I’ll be brief as there is a ton of upcoming events.
I do want to point out that I am adding resources and services all the time. I just signed up as a Nikken Consultant in order to provide a great source for a quality, affordible water fiter alkalizer.
Check out my Shopping Page for more info.

We are actively looking for a permanent home of our own for RAW ‘N Green Wellness Coaching. Please send Abundant thoughts our way as we work hard to manifest a space that will allow us to bring some exciting new services to you.


Upcoming Events

NOTE: Do please remember to let me know if you are attending … even if it is listed as a drop-in event. This allows me to ensure I have enough resources for everyone.


RAW Talk Unscripted*

Join us at Annapolis Natural Foods in Annapolis Royal NS, for an open discussion on all
things Wellness.
*Each week the topic will be determined by the needs of those attending.
Suggested topics include: the science and psychology of nutrition, Recipes & food preparation, goal setting, cleansing, managing chronic disease through diet & lifestyle, using Emotional Freedom Technique (EFT or Tapping) to overcome self-sabotage and any other wellness topic you would like to bring to the group.

We are building a community to educate and support each other in achieving our wellness goals.
Join us in keeping it RAW ‘N Green!

* Tuesdays 7-8:00 pm – Annapolis Natural Foods, 401 St George Street, Annapolis Royal NS.

Space is limited
$15
Please contact me to register.


Learn to Make Kombucha Tea!

Wild Fermentation Series: Kombucha Tea!

Join us for this hands on lesson in wild fermentation.
Learn about the powerful benefits of probiotics, the care and feeding of your SCOBY and how to
accomplish a continuous fermentation of Kombucha Tea.

You will go home with your very own baby SCOBY and everything you will need to make your own
healthy Kombucha Tea at home.

* Wed 13th July at 7:00 pm – Annapolis Natural Foods, 401 St George Street, Annapolis Royal NS.

Space is limited
$45
Please contact me to register.


Learn to Make Sauerkraut!

Wild Fermentation Series: Making Lacto-fermented Sauerkraut!

Join us for this hands on lesson in wild fermentation. We will be making lacto-fermented healthy sauerkraut.
You will go home with a mason jar of yummy tummy-healing fermented goodness.
For those who know the basic recipe … be prepared to pimp out your kraut!

You will leave with a quart size mason jar of homemade sauerkraut.

* Wed 22nd June & Wed 20th July at 7:00 pm – Annapolis Natural Foods, 401 St George Street, Annapolis Royal NS.

Space is limited
$45
Please contact me to register.


Meal Planning 101

This hands-on workshop will get you organized and ready for fast weekly
meal planning saving you $$$. You will go home with a binder system for
ongoing meal planning.
Bring your favourite recipes.

* Wed 29th June & Wed 27th July at 7:00 pm – Annapolis Natural Foods, 401 St George Street, Annapolis Royal NS.

Space is limited
$45
Please contact me to register.


Nutritional Boot Camp Intensive

Fall Retreat at Stillpoint Lodge

Dates: 23rd, 24th & 25th September 2016 .
Friday evening, Saturday & Sunday
Continental breakfast on Sat & Sunday:
Vegetarian lunches:
Sat: – Sushi, miso soup and salad
Sun: – Spiralized Noodles with three Sauces

Additional Activities:
Sushi Making (included)
Chakra Dance (included)
Reiki Session (additional $)
One-on-one Coaching (additional $)

Investment: $340 including HST,

Acomodations are available on site from
Still Point Lodge
Contact StillPoint Lodge at 902-638-3041 or email stillpointlodge@eastlink.ca

Now accepting registrations, Deadline 30 August, 2016
SPACE IS LIMITED!
Please contact me for details.


Nutritional Boot Camp 12 Week Program

Fall Program Annapolis Natural Foods, 401 St George Street, Annapolis Royal NS.
Twelve week program.
Classed are on Wed from 7:00 pm to 8:30 pm.
Week 1 starts Wed Sept 14th 2015

Please contact me for details.


I look forward to helping you turn over a new leaf …
through optimal nutrition. healthy habits
and a positive state of mind


Keeping it RAW ‘N Green
~Judy N Green~

What is Real Food?

Our Grandparents could tell us what real food was, Real Food is just ‘food’ to them.

 

Real food is grown in the soil, or raised on the land. Real Food is most-often grown locally and in season. Real Food is best grown from heritage seeds with the most nutrient dense profiles. Real Food is prepared in the kitchen with lots of love.

 

Our bodies instantly recognize Real Food as food. Our bodies crave Real Food. Real food provides all the nutrients our bodies need in neat little packages that not only contain protein, fat and carbohydrates, but all the micro-nutrients (vitamins & minerals) that we need to most efficiently digest those nutrients. Real Food is bright and colourful, which indicates that it is rich in phytonutrients that our bodies need to make the hormones and enzymes that keep us alive and healthy. Our bodies know when they are truly hungry or full when they are eating Real Food.

 

Real Food does NOT come in a box with a list of ingredients, many of which we cannot even pronounce let alone recognize as food. Real Food is NOT created in a lab with food scientists combining salt, fat and sugar to produce the most addictive combination to bring to market. Real Food does NOT have a shelf life longer than we do. Real Food is NOT genetically modified to combine genetic material from species that would never combine in the wild. Real Food does NOT fool our bodies into thinking they are still hungry simply because Real Food does NOT provide the nutrients our bodies need to survive.

 

Real Food is alive and filled with enzymes and probiotics that keep us healthy. 80% of our immune system comes from the healthy micro-biome that consists of the beneficial bacteria and yeasts that call us home. Our health giving micro-biome needs Real Food such as lacto-fermented sauerkraut & vegetables as well as kefir, yogurt, & kombucha tea.

 

To be healthy we need Real Food. To be vital and in touch with our bodies natural rhythms we need Real Food. Real Food tastes AMAZING!!!

Join me in celebrating Real Food!

Moving into March

What’s Up?

Hi! I hope you made it through the holidays relatively unscathed. How are those New Years Resolutions holding up? No worries … we have a few ideas that might help you get back on track.
Give yourself some slack. You have a lot on your plate. We all know that we should be our first priority … after all you cannot pour from an empty cup, but life gets in the way sometimes. That is OK … whatever happened is in the past and we can’t change the past. We also can’t directly change the future. We can only live in the moment.
What is it that you can do right now … this moment that will help you towards your goals? How about a couple of deep knee bends.  A nice gentle stretch or even just three deep cleansing breathes.

We do not need to do it all at once. You GOT This!!!

If you need a little help with motivation, information or just some old fashioned butt kicking, I  do have openings for one-on-one coaching on:

  • Tuesdays at Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.
  • Wednesdays & Fridays at Cornwallis Physiotherapy, Cornwallis Park, NS (downstairs in the old Canex Building)

I also schedule appointments via phone and/or Skype for my clients who cannot meet in person.


Nutritional Boot Camp Intensive

Registration is now open for our Wildly successful Nutritional Boot Camp
Spring Intensive Retreat at Stillpoint Lodge in Deep Brook Nova Scotia

Dates: 13th, 14th & 15th May 2016 .
Friday evening, Saturday & Sunday
Vegetarian Continental breakfast and self-catered Vegetarian/Vegan/RAW lunches on Saturday & Sunday.

Additional Activities available:
Sounds Healing Bath (included)
Sushi Making (included)
Chakra Dance (included)
Reiki Session (optional $)
One-on-One Coaching (optional $)

Price: 295 + HST
Accomodations are available, on site, starting at $35 for shared rooms.
Please contact me for details.


Learn to Make Kombucha Tea!

Wild Fermentation Series:

Join us for this hands on lesson in wild fermentation. Learn about the powerful benefits of probiotics, the care and feeding of your SCOBY and how to accomplish a continuous fermentation of Kombucha Tea.

You will go home with your very own baby SCOBY and everything you will need to make your own healthy Kombucha Tea at home.

* Tue 8th Mar 7:00 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

Space is limited
$45
Please contact me to register.


Learn to Make Sauerkraut!

Wild Fermentation Series:

Join us for this hands on lesson in wild fermentation. We will be making lacto-fermented healthy sauerkraut. You will go home with a mason jar of yummy tummy-healing fermented goodness. For those who know the basic recipe … be prepared to pimp out your kraut!

You will leave with a quart size mason jar of homemade sauerkraut.

* Tue 22nd Mar 7:00 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

Space is limited
$45
Please contact me to register.


Monthly Real Food POT LUCK!

Join us for a Pot Luck of healthy herbivorous foods.
We meet the fourth Saturday of each month.
Rules:
No animal flesh, poultry or fish.
Minimal use of cheese or eggs.
Clean Eating (no to minimal additives)

The focus should be on a menu that contains Real Whole Food: fresh local fruit, veg, nuts & seeds. Cooked or raw 🙂

I am looking forward to building a community founded on empowering each other to make great nutrition and life choices.

* Fourth Saturday of each month –  5:30 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.
This event is FREE!!!
Please contact me for more information.


I look forward to helping you turn over a new leaf …

through optimal nutrition. healthy habits

and a positive state of mind

Keeping it RAW ‘N Green
~Judy N Green~


My Candida Guide & Recipes for Conquering Your Yeasty Beasties
          

Get your e-books from Amazon.ca. If you are in the USA click here.
Along with the launch of the books I have had an article published  “Six Easy Ways to Prevent Candidiasis.”

 

 

 


Epicure SelectionsIndependent Epicure Consultant

I am now offering Epicure cooking classes and tasting parties.

Join our Pantry Club: Order minimum of $25 a month in product and get the qualifying  host benefits during one month. Commit to 10 months andeach participants will enjoy all the qualifying host benefits once during the 10 months.

ONLY 10 spots available. Sign up soon.

Check out my Epicure website to order online.
(Available in Canada Only!)
Please contact me if you would like to host a tasting party or are interested in a career opportunity with Epicure.

How to Maintain Healthy Habits over the Holidays

Great Job! You have been working so hard on changing to healthier habits. I know it hasn’t been easy and there have been a few slips here and there. I do hope you remember not to beat yourself up about them. We are all human after all. Stressing over slips can be more harmful than the slip itself.

 

We are now heading into a season of “nutritional landmines” … yup it is Christmas time once again. A month full of sugar plums, candy canes and gut stretching meals. If you have attended one of my classes you will know that nutrition is often more about family, community, connection and emotion than it is the vitamins, minerals, protein, carbs & fats. This is a time to enjoy feeding yourself on the non-food level. You can enjoy all these events, without wearing armor, with a little preplanning.

Here are a few tips to help you tippy toe through the season of mistletoe and merriment:

  1. Practice self-care first thing. Start the morning of a holiday outing on a centered, healthful note. Show yourself some love with meditation, a work out, a green juice, setting an intention—whatever is going to set the stage for a mindful day.
  2. Plan for pushy relatives. Every family has at least one: people who are concerned about what is and isn’t on your plate. You can stay on the path you know is right for you without sounding like a jerk—simply decline unwanted food gracefully and graciously. Bonus: Bring a nourishing dish or two. This is a fantastic way to ensure that not only are you getting in some nutrients and supporting your health (and filling up your plate for those concerned family members), but you’re supporting the wellness of loved ones as well.
  3. Deck-out your table. What better way to enjoy the moment than to spruce up the decor and surroundings? Play upbeat or soothing music, light some candles, spray some non-toxic scents. Even if you’re not hosting, you can offer to help with the settings. Being part of the set-up process connects us to the ritual and with our tribe.
  4. Remove distractions. Be mindful! No email, no Facebook, no Twitter, no Instagram, etc. Scrolling through your feeds makes it all too easy to miss the deliciousness of the foods on your plate and conversations around you. These things deserve your attention, and you’ll be happy and more fulfilled to have given it.
  5. Don’t pick; make a plate. It’s undeniably easy to lose track of your intake when bites of food float straight from the serving dish to your mouth with no plate in between. If you want to sample the spread, go for it. Just make yourself a plate, and sit your cute little butt down to enjoy.
  6. Use smaller dishes and glasses. Another sneaky way that more pie and wine make it into our bellies is via oversized plates and glasses. When possible, choose the smaller dishes and glassware to keep an eye on your serving sizes. And don’t forget to haul out the good stuff. You know, the set your grandma gave you that’s too nice to use? Well, you can’t take it with you!
  7. Survey the spread before filling up your plate. I do this before I buy clothes or gifts, too. I have to get the lay of the land before I commit. By getting a sense of what’s available, you avoid heaping on excess mounds of B-grade offerings because you didn’t realize the can’t-miss items were at the end of the line. This way, you’ll build your plate with intention.
  8. Pile on the plants, but don’t skip your favorites. Those once-a-year dishes and family-favorite recipes are often the best part of holiday eating! Load up on your veggies, but don’t feel like you can’t have your aunt’s famous apple pie as long as it aligns with your food philosophy (for example, although I might have more sugar than usual at a holiday shindig, I’m personally still going to pass on anything made with animal products). If you can mindfully indulge, go for it. (But heads up: If you feel like it may throw off your healthy habits for weeks to come, you may want to pass.)
  9. Sit away from the food. Try to avoid sitting within arm’s reach of the food table. That way, you can’t munch mindlessly for hours on end—you’ll have to consciously make a trip back to the spread if you want a refill.
  10. Slow down and chew! It seems so simple, and yet with all the holiday hullabaloo, it’s so easy to forget that basic (essential) part of noshing: chewing. Take your time and chew, chew, chew, honey. Your tummy doesn’t have teeth, so it’s up to you. Plus, chewing allows you to taste—and appreciate—what’s on your plate so much more (not to mention digest it better!). Also, try to pace yourself as you work through your plate. Put your fork down between bites. That’s right. Drop it. Take a breath. Jump in on a conversation. Relax. You may find you need a lot less food to feel satisfied if you take your time to feed yourself on the social level  instead of shoveling it in.
  11. Don’t “EAT ALL THE FOOD”! If you do go overboard, do not berate yourself and fall into the “Well I blew it!  I might as well go big or go home” mind-set. Get back on track asap. You will feel better for it. Remember the holidays are about giving … be sure to give yourself the gift of understanding and acceptance.

Okay, my dear, are you feeling more prepared and empowered now? I sure hope so! Using the tips above, you’ll be able to fully soak in the pleasures of the season, while avoiding zoning out or overdoing it.

Cheers to fully-present holidays!

Keeping it RAW ‘N Green

-J

It is a Nifty November

Hi  I sure hope you are enjoying the amazing fall colours. It is so beautiful here in Nova Scotia, although Mother Nature is now letting us know that we are on the cusp of winter.

I was busy in October with the launch of my new books.

My Candida Guide & Recipes for Conquering Your Yeasty Beasties

Guide to Conquering Your Yeasty BeastiesRecipes for Conquering Your Yeasty Beasties

 

If you are in Canada click Amazon.ca.

If you are in the USA click here.

Six Easy Ways to Prevent Candidiasis

Our Microbiome

Candidiasis (can di di’ a sis) is a systematic overgrowth of a naturally occurring yeast called Candida albicans (Candida). Under normal circumstances, Candida lives in our intestinal tract along with at least 160 other species of bacteria and yeast. Collectively, these are known as our microbiome. The number of cells in our microbiome (one hundred trillion) vastly outnumber our human cells (ten trillion). We may be outnumbered, however this microbiome is vital to our survival constituting as much as 80 percent of our immune system.

Continue reading “Six Easy Ways to Prevent Candidiasis” at Honey Colony.

Exciting Announcements

Independent Epicure Consultant

I am now offering Epicure cooking classes and tasting parties.
Check out my Epicure website to order online. (Available in Canada Only!)
Please contact me if you would like to host a tasting party or are interested in a career opportunity with Epicure.

Give the Gift of Wellness

Gift Certificates

You can now purchase a gift certificate, in any amount. Gift certificates are good for any program offered at RAW ‘N Green Wellness Coaching. Please keep in mind that I do provide Personal Coaching services by phone, online via SKYPE as well as in person in Wilmot and Cornwallis NS.

Please contact me for details or drop by the Annapolis Royal Legion on Saturday 5th December. I will have table near the bar at the Legion’s Christmas Craft Fair.

Upcoming Events

November is shaping up to be a busy month with several new and exciting offerings through the Annapolis Valley.For an up-to-date view of scheduled events please view our online calendar.

Learn to ZOODLE!

Fun in the Kitchen Series: Learn how to Zoodle!
Zoodles are noodles made from zucchini and many other vegetables using a spiralizer. They are a fun healthy alternative to traditional pasta. Join us to make zoodles into several dishes. You will get hands on experience, lots of samples and recipes. We will be spiralizing zucchinis, beets, carrots, sweet potatoes, onions, and apples.

You will eat the yummy nutritious meal produced in the class

* Tue 10th Nov 6:30 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

$35 – Registration is required.
Please contact me to register.

Learn to Make Sauerkraut!

Wild Fermentation Series: Making Lacto-fermented Sauerkraut!
Join us for this hands on lesson in wild fermentation. We will be making lacto-fermented healthy sauerkraut. You will go home with a quart mason jar of yummy tummy-healing fermented goodness.

* Tue 17th Nov 6:30 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

$35 – Registration is required.
Please contact me to register.

Managing Chronic Disease Through Diet

Join me for a FREE informative talk about how you can manage chronic disease through diet. I will introduce: the basic formula for a  Clean Eating,anti-inflammatory diet, lifestyle choices, and healthy habits. This program offers benefits for people afflicted with everything from Attention Deficit Disorder, Diabetes, Irritable Bowl Syndrome (IBS), Crohns, Fibromyalgia, Multiple Sclerosis (MS) and much more.
Locations:

Starts at 7:00 pm in all three locations
This event is FREE, but registration is required.
Please contact me to register.

Real Food POT LUCK

Fourth Saturday of each month (except December)

Join us for fun and great food. We are building a community of healthy eaters. Come and join us.

Sat 28th Nov 5:30 pm – Nan’s Rock Shop, 13995 HWY #1, Wilmot, NS.

Rules: No Animal flesh. Minimal use of cheese or fish. The focus is on veggies, fruit, nuts and seeds.

Healing and Healthy Habits: Mindful Nutrition

Join me at the Fundy YMCA for an hour of learning and sharing. We will be exploring all the issues surrounding our relationship with food and our body image. I will be introducing several techniques you can use to help achieve your goals.
Remember … your weight is merely a symptom of your lifestyle.
Classes start Saturday 7 Nov at 11:00 am (5 weeks)
This event is included in your YMCA membership.

Big Candida Cleanse at Annapolis Natural Foods

Join us as we clean up our micro-biome and regain our health and vitality. This group cleanse runs an intensive 6 weeks.

Not sure what it is all about, or if a Candida Cleanse is what you need?
Come to a FREE Information session on Thursday 3 Dec at 6:00 pm.

Annapolis Natural Foods, St. George Street, Annapolis Royal Nova Scotia

Classed are on Thursdays from 6:00 pm to 7:00 pm.
Week 1 starts Thursday Jan 14th 2015
Join us for The BIG Cleanse!
Contact me to register.

Nutritional Boot Camp

I am now taking names for our Wildly successful Nutritional Boot Camp.
If you are interested in attending a 12 week Nutritional Boot Camp in the Annapolis Valley Nova Scotia please contact me for details.

Nutritional Boot Camp Intensive

Spring Retreat at Stillpoint Lodge

Dates: 13th, 14th & 15th May 2016 .
Friday evening, Saturday & Sunday
Continental breakfast on Sat & Sunday:
Vegetarian pancakes (contain eggs), Maple Syrup, Fruit Salad & Vegan Muffins
Self-catered Vegan RAW lunches:
Sat: – Sushi, miso soup and salad
Sun: – Spiralized Noodles with three Sauces

Additional Activities available:
Sushi Making (included)
Chakra Dance (included)
Reiki Session (optional $)

Price: TBD
Please contact me for details.
I look forward to helping you turn over a new leaf …
through optimal nutrition. healthy habits
and a positive state of mind
Keeping it RAW ‘N Green
~Judy N Green~

Copyright © 2015 RAW ‘N Green Wellness Coaching, All rights reserved.

Back to School …

I just wanted to let you know about our September and October courses and events.

Nutritional Boot Camp

The Nutritional Boot Camp is my signature course and will be held in several locations throughout the Annapolis Valley on an ongoing basis.

Our next sessions of the Nutritional Boot Camp are at

  • 401 St. George Street, Annapolis Royal, NS each Tuesday evening at 7:00 – 8:30, starting 15th Sept
  • Nan’s Rock Shop in Wilmot, NS each Thursday afternoon at 1:00 – 2:30 pm, starting 1st Oct.

Please call to register, 902-249-1772

These events are also on Facebook:
Annapolis Royal 15th Sept
Nan’s Rock Shop in Wilmot 1st Oct

A discount & coaching bonus is available for prepayment of the 12 week series.
E-mail or call me for details.

BIG Candida Cleanse

We are also accepting registration for our BIG Candida Cleanse to be held at Annapolis Natural Foods (253 St. George Street, Annapolis Royal, NS) 7-8pm Thursday nights starting 8th Oct. This intensive group coaching runs 6 weeks and requires the purchase of the required supplements and my Kindle Books:


(click images to buy fom Amazon.ca)
Free Kindle Readers are available for PC, tables and cell phones.
More details are available on my website or on facebook

Our next Potluck will be at Nan’s Rock Shop in Wilmot, NS on 26 Sept at 5:30.
No charge.

Carol has gratiously opened Nan’s Rock Shop for us on the 4th Saturday of each month for our Pot Lucks.

She is donating the space and we are immensely grateful!

You will get to eat healthy nutritious plant-based foods, mingle with like-minded folks and shop in the amazing Nan’s Rock Shop.

Plant-based offerings only please and bring a recipe or list of ingredients. Many of our attendees are battling chronic disease and need to avoid certain foods.
Let’s build a community around healthy eating and mututal support.

Please call or email for details 902-249-1772

Amazing programming coming soon.

I am working on bringing more classes to the area:
My goal is to have my Nutritional Boot Camp available online by January 2016.

You all have been a big part of bringing my dream to reality and I thank every one of you.
Keep spreading the word!

I do have openings for personal Wellness Coaching on Tuesdays in Cornwallis Park and Thursdays at Nan’s Rock Shop in Wilmot. Skype is also an option if
you are “from away.”

Contact me for details.
I look forward to working with you.

Keeping it RAW ‘N Green
~Judy N Green~