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August 29, 2010
Coach's Kitchen #117
Tuning in for Life's Next Lessons
by Kate Kriynovich

An email came my way a few weeks back, and my intuition told me to pay attention. It was sent by a coach friend of mine, who is always tuned in to great "stuff," so I read it to see what she was up to. Molly was inviting me to a half-day workshop for personal growth.

The timing felt right, the teacher/coach felt right, and the material felt right. Being a believer in the importance of paying attention to what comes my way and to the feeling of energy that surrounds it, I signed up.

That was a brilliant move on my part. The workshop was held yesterday, and it was well worth the investment. I had been feeling on the "verge" of some changes, but I think this will be bigger than what I was anticipating.

As I was sitting with this engaged group of like-minded people, it occurred to me that this material and tools had the potential to change my life. I’ve had some opportunities for professional skills building lately, but this material will impact me at the very core level of my being -- if I allow it.

That is the key. Allowing the learning to resonate and impact -- embracing the work and letting it sink in at a very deep level.

We all have next steps to take for ourselves, both personally and professionally. Often, the personal shifts and growth move us to professional shifts and growth. And, being open to the potential of the learning and understanding opens us to much greater possibility.

In the next months, I will be reporting on my journey, as well as other occurrences. Know that there are opportunities knocking at your door on a regular basis, which may take some tuning in and allowing to resonate with you.

I had a "killer" cranberry muffin while at Molly’s workshop. Although I don’t have that recipe to share with you, I am including one here for Cranberry Bread, from my sister, Jeanne. Now that the mornings have been cooler here lately, my taste buds are perking up for fall tastes -- like cranberries.

Jeanne’s Cranberry Bread

2 cups flour
1 ˝ teaspoons baking powder
1 cup sugar (can be reduced a little)
Mix these three ingredients, then add:

1 beaten egg
2 tablespoons butter, melted in 2 tablespoons of hot water
˝ cup orange juice
Stir to mix.

Add:
˝ cup of chopped nuts (or more), I prefer walnuts or pecans
1 cup fresh cranberries
Grated rind from one orange (try to get only the orange part of the rind, not all the white part below it.

Grease and flour a loaf pan. Pour in the batter and bake at 325 degrees for one hour.

Coaching Inquiries: Do you make an effort to be conscious to the opportunities that come your way? Do you look for reasons to embrace next steps for yourself, or is it more likely for you to lean toward the status quo? If you’re feeling ready to take some steps forward, have you been paying attention to the possibilities knocking at your door?

Wellness Recipe #101
Fruit Chewy
by Bob Tschannen-Moran

Our favorite way to start the day is with a fruit smoothie that is so thick and rich that one of our friends calls it a "Fruit Chewy." This recipe will fill a blender with 3 servings of a delicious and healthy drink that will assist you to get through the morning without food cravings.

Ingredients (ideally organic):

Put Directly in Bottom of Blender:
Egg White Powder -- 4 Tbsp (28 grams)
Psyllium Husk (Ground) -- 2 Tbsp
Cinnamon Powder -- 1 Tbsp
Fenugreek Powder -- 1 Tbsp
Maca Powder -- 1 Tbsp
Ginger Powder (Organic) -- 1.5 tsp
Goji Berries (dried) -- 2 Tbsp
Probiotic Powder (dairy free) -- 1/3 tsp (2 grams)

Put in Bottom of Blender AFTER Grinding Separately in Coffee Grinder:
Hemp Protein Powder -- 4 Tbsp (30 grams)
Flax Seed (Fresh Ground) -- 1 Tbsp
Sesame Seed (Fresh Ground) -- 1 Tbsp
Bee Pollen (Fresh Ground) -- 1 Tbsp
Cacao Nibs -- 2 Tbsp
Hibiscus Flowers (dried) -- 2 Tbsp

Add on top of the powders:
Tropical Fruit (Pineapple, Mango, Papaya) -- 1 Cup, Chopped
Frozen Berries -- 1 Cup
Frozen Chopped Spinach -- 1/2 Cup
Ice -- 2 Cups
Refrigerated Water (enough to cover fruit) -- about 2.5 Cups

Blend on High, then add the following as everything is spinning"
Blackstrap Molasses -- 1 Tbsp
Ultra-pure, microfiltered fish oil -- 1 Tbsp

Instructions:

Follow the instructions above as to when and how to add what. You may have to adjust quantities to fit your blender or meal requirements. Drink immediately after blending and follow with a glass of water, to help hydrate the fiber.

Nutrition Information:

The entire blender (3 tall glasses) has about 850 calories, including 33 grams of fat, 50 grams of protein, 113 grams of carbohydrate, and 48 grams of fiber. Divide these numbers by 3 to come up with the nutrition information per serving. The energy ratio is 31.5% fat, 21% protein, and 47.5% high-fiber carbohydrates. The fat calories are rich in healthy, Omega-3 as well as lauric fatty acids. The protein includes all essential amino acids and no cholesterol. The molasses and spinach add 875 mg of potassium. The fish oil adds 45 mg of cholesterol. The probiotic powder provides 4.5 billion Colony Forming Units (CFU) of gut-friendly bacteria, including Lactobacillus acidophilus. The cacao nibs and hibiscus flowers, among other benefits, help to lower blood pressure.

Coaching Inquiries: How do you start your day? Would it be fun to make a fruit chewy? What modifications would you like to make to this recipe? What other ideas do you have as to how you might start the day with a healthy, dairy-free, gluten-free, whole-food breakfast?

Special Offer:

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use the Mobile Request Form.
for
an archive of past Wellness Pathways, visit LifeTrek Coaching on the Web at www.LifeTrekCoaching.com/wellness.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran
Coach@LifeTrekCoaching.com
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043
U.S.A.

Telephone: 757-345-3452
Fax: 772-382-3258
URL: www.LifeTrekCoaching.com

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