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Monthly Archives: August 2013

Mindfulness take 2

I keep reading and hearing all about Dream Boards.  Aka, Vision Boards.  I used to be very hesitant about all that kind of stuff and really anything that related to goal setting.

I used to be a pessimist!!!

Its scary to think about the glass-half-empty kind of Katie.  I personally like my more bubbly, optimist self.

A friend of mine and I used to meet up every six months and write goals.  Then we would hold each other accountable to the goals.  But really, we didn’t do too much checking in.  The act of writing and speaking the goals helped create in our minds a sense of “this goal would become my reality.” And when that thought was on replay in our minds, our actions were representative of that mindset.

Goal setting doesn’t have to be something you wish for, but rather something you work for.  And when you work for something rather than wishing for it, you really don’t have much left to be disappointed in.

I used to shy away from goal setting because I was too scared of the disappointment factor – you know, when something doesn’t happen because all I did was wish for it.  At that point in my life, the glass-half-empty-point, I didn’t work toward my goals much.

But now, things have changed.

I am writing my goals and speaking my goals and believing my goals. And my goals are becoming my realities!!! It is really exciting actually.

But sometimes I still run across the setback of FEAR! It seems like such an ugly word really.  I’ve heard it said:





And really that’s just it.  When we goal set, we also can see things in our goals and ambitions that might not be true of that goal.  Or maybe they are.  But never-the-less, this fear can cause us to stop chasing and working toward our goal.

So with all that being said, looping back to the idea of creating a dream board. I heard someone I really admire talk about a written form of a dream board. Its more like a journal entry. Written in present tense, but at some point in the future, reflecting back.  In this short piece, you can write about all that you’ve accomplished, how that makes you feel, what you’ve been able to do since you have accomplished your goal(s).

I did this last week and let me tell you that it was quite an incredible mind shift.  My mind captured onto these goals that had fears in them before and made them seem that much more like a reality.  Then I found myself taking actions that matched my goal.  It was wonderful.

I thought it would be fun if I do one in this blog post to give you an idea.  A real one, pertaining to goals I really have.  And you can share your own in the comments below.  We can use this as a platform to hold ourselves and each other accountable.

dont wish for it, work for it


“I am sitting on my front porch, drinking my iced coffee.  There is such an incredibly overwhelming sensation of accomplishment.  Praise God from whom all blessings flow.  I feel so privileged that I had a vision years ago and now get to see it in real life.

My life seems centered around food, and health in one way or another.

My garden is so lush.  I have had plants sprouting since the first signs of spring and deep into the fall.  There is so much produce that I get to share much of it with my friends and neighbors.  And in the process, the relationships we’ve built over gardening have gotten stronger.  I love how I get to use my garden as a classroom.  So many new friends have sprouted here as they learn how to sow, grow and tend their own food.

The food doesn’t stay in the garden though.  It migrates its way into my kitchen.  Another classroom.  I so enjoy all of the young women who have come to my house to learn how to feed themselves and their families.  Such skills for healthful cooking that they will pass on to their own children.  And the coolest part is that these are people who might have not been able to normally afford cooking classes, or freshly farmed organic produce.  But I am so blessed that I have to share.  I am blessed to be a blessing.

Its been such an incredible opportunity to get to build relationships with people in my garden and kitchen, and on the phone on the porch and in my office.  It has been so cool to get to know people from all across the US, as we walk together on their health journeys.  To help people go from where they are to where they want to be is LIFE CHANGING. So many people, 1000’s of pounds of fat lost, 1000’s of lives and relationships saved and strengthened because people decided to make their health a priority.  1000’s of people are now able to understand the importance of health and are sharing it with others.

Not only has health coaching been incredible in transforming lives, but it has given me so much freedom of time.  Freedom to garden, to cook, to build relationships, to travel. Europe was so beautiful, just as I remember.  Latin America is better than National Geographic says it is.

And Haiti! Randy and I are able to go back so much more than we ever dreamed.  The children are getting so big, they are learning too about how to grow their own foods, and prepare them healthily.  They are getting an education and sharing it with those around them.  They are seeing God’s love for them, and they are showing it to us 10 fold.  The building project was just finished last year.  We are able to bring in so many people from the community.  They are learning technology, trades and so much more.  Relationships are getting stronger.  And they are teaching me more and more about Haitian cooking.  I feel like Anthony Bourdain.  These travels have been such an inspiration for my cook books.

This is my life.  I teach, I garden, I cook, I write, I love, and I live. “

Go ahead and leave your own dream goals below. I’d love to hear what you all want in your life.

“Spold” – Spicy Mockaroni and Cheese

So there is this restaurant here in Portland called The Montage.  And they are famous for their Old Macaroni and Cheese.  Its not old pasta … I think, but the recipe I am guessing is.  Then they have one called the Spold.  Its Spicy and Old.

Its been a long time since I’ve been there, and I don’t eat too much pasta anymore.  But the flavors were great.  I was working on one of my recipes for my new cookbook today.  It will full of recipes featuring Zucchini and Summer Squashes as the main ingredient.  If you haven’t already checked out my cauliflower one, please do so… I think its great and I’m in no way biased.

Ok, so I was working on my Cheesy Zucchini recipe and found some extra ingredients in the fridge and thought I’d give it a whirl. And what did you know, I rendered a healthier version of the Spold in my own kitchen.  It is delish!  Enjoy.


4 medium zucchinis
1 lb of chorizo sausage
1/4 cup diced onion
1 jalapeño – finely diced
1 tsp garlic
1 tsp oil
4 Tbsp cream cheese
1 cup cottage cheese, drained
2 tsp yellow mustard
1/2 tsp black pepper
salt to taste
cilantro (optional)

Cube zucchinis into 1/2” pieces, and set aside.
In a medium sauce pan on medium heat, brown chorizo along with onions, jalapeño, garlic and oil. When fully meat cooked and onions are translucent, add cream cheese, cottage cheese, mustard, pepper and zucchini chunks.  Stir constantly for a few minutes while cheese melts and zucchini gets warm.  Taste to see if it needs salt.  Toss in chopped cilantro if you wish and give it a few stirs.

*Chirizo can be a pretty fatty ground sausage.  To save calories and time (they are already cooked), try using Al Freso’s chicken chorizo sausage.

Chorizo chicken sausage

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Anna’s Story


I had the opportunity to make videos highlighting a few of my clients. This is the first of hopefully many. (I finally figured out how to edit them) Watch Anna’s amazing story. Please feel to share this and pass it on to anyone else you know who needs some hope!


grandma's painting

My grandma was FAMOUS for her pickles in Stayton! My uncle recently opened up a senior care home in her honor and I had the chance to paint this mural in memory of her in the entry way.

I never had the opportunity to learn from the source how to make them.  But last summer my aunt taught me how to make them. And today I got to teach some friends about them.  Its a fun process, but it takes a few hours.  NO matter how gumptious and quick you are, you need to set aside at least 3-4 hours and bring in a few friends to help in the process.  Its cool to watch the pickles take shape in the jars, they are so pretty and bright. Then when you soak ’em a while in the color starts to turn.

pickles changing color

Marcey’s Pickles

  • cucumbers
  • fresh dill stalks
  • garlic toes (peeled)
  • dried chili peppers (if desired)
  • rock salk
  • sugar
  • apple cider vinegar
  • mustard seeds
  • alum

*Amounts not specified because you can make as few as 3 quarts or as many as you want.

You’ll need to sterilize your canning jars. Running them through the dishwasher will do this just fun.  Let them air dry inside the dishwasher.  The seals need to be brand new, but the rings can be used.

Scrub your cucumbers in a bath of water. Try to removed the pockies.  Using a knife or your fingernail, scratch off the end where the flower used to be.  If you’re using small pickling cucumbers you can leave them whole.  If they are larger, slice them into 4ths or 8ths.  Some times larger pickle’s seeds can be a bit bitter.  So make sure to taste one before hand.

Stuff your jar with a stem of dill, 3-5 toes of garlic, 1-3 dried chili peppers (to desired heat), and pickles.

In a large stock pot, prepare your brine. You’ll make 3 quarts at a time.

4 cups of water

2 cups apple cider vinegar

4 Tbsp rock salt

4 Tbsp sugar

Bring brine to a boil.  Pour hot brine over packed jars of pickles.  Let sit for about five minutes.  While they are steeping, bring another batch of brine to boil. Pour onto 3 more quarts.  Be sure to keep these 3 newer ones separate from the first set.  Pour the brine from the original three back in the pan.  Reheat.  On a back burner, in a small sauce pan, heat some water to a boil and put in your your seals.  Add a dash of alum and an 1/8th of a tsp of mustard seed to the jars.  Pour brine back on top of pickles.  Place the seals on top, and screw on the ring. Repeat this double brining method for all the jars.

Next is the water bath.  You can do this as they come up, or wait until all the jars are sealed and ringed.  For me, it makes things easier to wait until the brining is all done.

Bring a large canning pot of water, preferably with a rack on the bottom, to a boil.  Boil jars in the water for 3 minutes.  Jars should not touch, and the water should be high on the jar, but does not need to cover it.

Remove jars, and turn upside down on a towel.  You should hear them popping.  Let sit until cooled to insure a good seal.

Be sure to clean off the outside of the jars before storing. They will be sticky.  Wait about a month before opening.


Feel free to be adventurous as to what you pickle.  Cucumbers are not the only thing you can pickle.  Try carrots, beets, cauliflower, lemon cucumbers….

What non-cucumber pickled things have you tried? And what were they served with? Comment below.

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its been a while… Cucumber Greek Salad

Its been a while since I’ve taken time out to post something. So here is a quick catch up!

I have been running around like crazy! In a good way.  Growing vegetables, helping people get healthy, cooking lots of great food, lifting weights and soaking up the sun and basking in God’s glory.

Its been an incredible summer and I am getting kind of sad to see it leave.  But not really. I am excited to get back to school soon.  I taught an art camp last week.  “Sun in the City.” We built a giant card board city, made sundials, built things out of clay and melted crayons! It was super fun!!

cardboard city                         crayon melt

I’ve also been working hard at getting my own body into better shape.  About two months ago, I started taking a weight lifting class and have been putting some effort into that.  After a recent check in, I’ve lost 4.2% body fat! I am super stoked!!! You can almost see that really huge muscle just ready to pop out on my arms!!

musclesI’ve also been getting to know many more people as we walk together on their health journeys.  It seriously has been such a blessing to get to know more people.  And to see them get closer and closer to the life THEY want to lead.  Some incredible successes have been a gal dating again! And another was able to cross her legs! And another client is able to walk up a hill and not huff and puff! And another client is using his health journey to inspire those around him! Its so cool how one person’s decision can affect their own life in little and dramatic ways!  If you’ve ever been curious if health is even possible – let me tell you IT IS! But if you need more than that to believe it, please click here and fill out a Request for Information and I’ll give you a call to chat about what it is you’d really like to have in your health.

Our summer has also been filled with some gardening.  Not too much of our own garden.  Although my amazing husband built me some garden boxes to catch the tiny bit of sunlight we have for some zucchini plants.  But we do have some awesome friends with a huge organic garden that we often gather from.  One night, we had a huge dinner party with veggies from their garden. We made this great salad that I thought I’d share.

Cucumber Greek Salad

Lemon Cucumber Greek Salad

  • 8 lemon cucumbers, peeled
  • 3 tomatoes
  • 2 apples
  • 15-20 basil leaves
  • 1/2 cup feta cheese
  • the juice from one orange
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  1. Dice cucumbers, tomatoes and apples.  Rough chop basil leaves.
  2. Toss all ingredients in a large bowl.  Enjoy!!

I have been so excited to see that so many of you are reading my blog, and reading my cookbook! Thank you Thank you!!!  I am working on my next one featuring Zucchini!  What are some vegetables you’d love to see more recipes about? Comment below

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