Get what you want in a way that you won’t be sorry for later!
Does conflict scare you?
Do you go along to get along at any price?
Are resentments building up?
Discover how conflicts can be resolved in this one day course using Compassionate Communication. Experience conflict as an opportunity for connection that goes deeper than win-win. Connect with your own heart, hear the values of the other not just the strategy and honestly express yourself including requests that are specific and doable. Take away new skills you can use start using right away.
When: Sat August 17th 9:30 AM – 4:30 PM
Where: True Insight 111 Eucalyptus Drive El Segundo, CA 90245
Requested Feeis found on the sliding scale of $75 – $125. Please pick the largest amount within that range you are comfortable with. Or let us know an amount that enables you to be there. CEUs are available for MFT’s, LCSW’s and RN’s.
Facilitators:Anne Walton & Rodger Sorrow, certified trainers with The Center for Nonviolent Communication, have shared Compassionate Communication with thousands in person, on TV and in teleclasses, in Canada and the US. As a married couple, Rodger and Anne use these tools daily to remain in/return to connection. Participants enjoy the aliveness, warmth, play & humor they bring to their sessions!
Note from JJ Flizanes:I asked Rodger and Anne to come to Los Angeles to present this work because I believe it is the foundation for success and happiness in life. EVERYONE will walk away with a better formula for communicating which helps you to get what you want. I believe this work is necessary for every child and adult to live the best, happiest life you can. I plan to get certified myself to teach this so in the meantime, I want Anne and Rodger to help me spread the word and empower the people! Sponsored in part by:
Superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals and eating them may reduce the risk of chronic disease as well as prolong life. People who eat more of them are generally healthier and thinner than those who don’t. Many foods can fit into the category of superfoods but I will just highlight 5 of them here.
My first and maybe favorite superfood is Kale. Kale belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.
One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale is an excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients that are associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. The fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw. There are several varieties including curly, ornamental, or dinosaur kale and you can eat it raw, cooked, or even dehydrated such as kale chips (instead of potato or corn chips!).
Next is Coconut Oil which is probably my second favorite. I not only consume it but I use it as a moisturizer on my skin! The fat in coconut oil, a form of saturated fat known as MCT, medium chain triglycerides, is among the healthiest fat in the world. It contains fatty acids lauric acid and caprylic acid known to be anti-viral and anti-microbial. Medium-chain-triglycerides are more likely to be burned for energy than stored as fat which is why you may have heard that consuming coconut oil could aid in weight loss. Well I have not tried it for weight loss but I can tell you that coconut oil can raise protective HDL-the good cholesterol. I use it in baking and cooking as well as on my skin.
Chia is the next superfood that I am sure by now you have at least heard of if not tried. Chia seeds are native to South America and have been a staple in Mayan and Aztec diets for centuries. They are rich in omega-3 fatty acids with a lipid profile composed of 60 % omega-3s, making them one of the richest plant-based sources of these fatty acids — which can help reduce inflammation, enhance cognitive performance and reduce high cholesterol. Two tablespoons of chia seeds contains 10 grams of fiber, 18% of the daily recommended intake for calcium, 35 % for phosphorus, 24 % for magnesium and about 50 % for manganese. All of these nutrients help prevent hypertension, maintain a healthy weight, and are important for energy metabolism. Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood. I add 2 tbsps to my shakes, add ground chia seeds in baking such as gluten free banana bread or cookies and you can add some to oatmeal or yogurt as part of your breakfast.
Salmon is next. High in protein and Omega 3 fatty acids, a 4 oz serving of wild salmon provides a full day’s requirement of vitamin D as well as over half of the necessary B12, niacin, and selenium, and is an excellent source of B6 and magnesium. Canned salmon also contains large amounts of calcium because of the bones of the fish included and can be a fun substitute for tuna salad. Omega-3 fats can be effective at reducing inflammation which contributes to heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also helping prevent the blood clots which cause many strokes. Omega-3 fats also have the potential to help slow down Alzheimer’s disease. While canned it convenient, I prefer fresh, wild salmon grilled on a wood plank. My next favorite is lox with some avocado or in sushi.
Garlic is last. As a Greek-Italian American, my husband can attest that garlic is in my blood. In fact, garlic is used for many conditions related to the heart and blood system such as high blood pressure, high cholesterol, atherosclerosis and other forms of cardiovascular disease. It has been consumed to prevent all kinds of cancer: colon, rectal, stomach, breast, prostate, lung and even bladder cancers. It is also used for building the immune system and preventing and treating bacterial and fungal infections both internally and topically used. Garlic has been used in the treatment of bronchitis, hemorrhoids, fever, coughs, headache, stomach ache, sinus congestion, and even for fighting stress and fatigue, and maintaining healthy liver function. In fact, I am getting ready to do a 5 day liver cleanse where I will be consuming many cloves of garlic each day to boost my immunity and give my liver a good healthy boost. Garlic can be used in so many dishes that I am sure you could get in a clove a day easily if you wanted to!
JJ Flizanes is the Director of Invisible Fitness. An Amazon best-selling author of Fit 2 Love: How to Get Physically, Emotionally, and Spiritually Fit to Attract the Love of Your Life, and author of Knack Absolute Abs: Routines for a Fit and Firm Core, JJ was named Best Personal Trainer in Los Angeles for 2007 by Elite Traveler Magazine. She was a finalist for IDEA Personal Trainer of the Year 2011 and has been featured in many national magazines such as Shape, Fitness, Muscle and Fitness HERS, Elegant Bride, and Women’s Health as well as NBC, CBS, KTLA and Fox 11. JJ’s passion is transforming men and women’s bodies and relationships through their fitness and self care routines. Find her at invisiblefitness.com or 800 571 5722
Holidays are a highly emotional time for everyone in some way, shape or form. For some it’s joy, peace and love in everything they do and how the holiday reminds them of good feelings. For others, it can be pain, sadness, and fear coming from attachments of the past that keep replaying themselves in the now.
While it’s great to be sensitive to other’s needs, it’s also important to be sensitive to your own needs FIRST. Why first? I know some may think that is selfish but let me explain.
You have needs, thoughts and feelings just like everyone else. When your needs are not being met or your feelings are out of control, whether you realize it or not, it comes out in how you speak and behave with others. Your subconscious mind will find a way to get your needs met even if you are not aware of what they are by using your emotions to manipulate others.The best way you can serve others is by making sure you are at peace, ask for what you need when you need it or process the feelings you are having without blaming others or pointing your finger at someone else. Then you can truly be there to serve them because your mind and heart aren’t searching for what they need.
Using your emotions to change other people’s behavior is manipulation.
Take your power back by honoring yourself this holiday, say no when you want to, say yes when you want to, release the “shoulds” and check in with yourself to see what you need. Give yourself the gift of empowerment by knowing that you create your own reality. And you are the only one who can change it. Find the love for yourself within yourself and then share it with others.
I love pizza- always have. And since I went gluten free in 2008, I have been in search of the best gf pizza crust so I could still enjoy a good pizza from time to time. If you are lucky enough to live in Arizona somewhere close to a Picazzo’s- this is my favorite gf crust hands down. When I travel there, I buy 5-10 premade crusts and freeze them. I made this breakfast pizza with their crust.
If you don’t go to AZ or live there, the next best mix I have found is Pamela’s Brand. I have used the Bread Mix to make pizza crust and have tried the new Pizza Crust Mix at the Natural Products Expo this year and was very pleased. Crust is one area that I don’t make my own from scratch because when I have that craving for pizza, I usually want it fast!
Daiya Cheese- Mozzarella Flavor (GF, DF and Soy free)
Spices- I used Parsley on top
Follow the directions for the crust-each one is different. Add your sauce. Saute the onions and peppers to soften them and add them to the pizza and sauce. Add a thin layer of the Daiya cheese and any herbs you want. I cooked the 4 eggs in a pan with some spray olive oil and a lid, sunny side up. Picazzo’s crust has to go in the oven twice, first by itself and then again with the toppings. I knew the time in the oven wasn’t enough to cook the eggs if they were raw so I precooked them. Then I slid them on the pizza, added a little more Daiya cheese and put it back in the oven. Voila!
In the past, I have had other versions where the eggs were scrambled and there were more veggies. Play with it-and enjoy.
In our 3 hour adventure in the bulk section at Whole Foods a few days ago, we got very excited about the broccoli. We bought 3 pounds of fresh, locally grown (I think) broccoli and the first thing that came to mind was cream of broccoli soup with cheese in it!
However, cream and cheese are not vegan of course but I have some secret weapons I get to pull out for this special soup.
3-4 heads of broccoli plus the stalk (since it’s soup you can use it all!)
1 med onion or ½ of a large onion diced
1-2 tbsp of olive oil
1-2 garlic cloves or 1 tsp of crushed garlic
¾ cup of raw cashews
Water to cover all the vegetables (I think I used about 32 ounces)
Salt and Pepper to taste- I used Pink Himalayan Salt and fresh ground pepper
Daiya Cheese – I used cheddar style but mozzarella would have worked great too
Start with oil and onions in a large pot, add garlic and broccoli and cook for a few minutes. Add water then cashews and a bit of salt, cover pot with lid and cook for 30 minutes on low.
I use the Cuisinart blender stick because you can put it right inside the pot (turn the burner off first) and it eliminates extra dishes. However, if you don’t have that, you can use a Vitamix or a blender. Blend well and cook longer if you want it thicker. When finished, let it cool off a bit and then add salt and pepper to taste.
I left the soup plain and added the cheese to the bowl before pouring in the hot soup- stir well to melt the cheese. This way you get to choose if you want it plan or with vegan cheese each time you have it!
My husband and I have decided to go vegan for a few weeks until Thanksgiving so I am in the kitchen even more finding and creating new dishes to add to our weekly meal planning.
Grains, beans, seeds and legumes contain enzyme inhibitors, which keep them dormant until they are soaked and start to sprout. These enzyme inhibitors, phytic acid and other toxins make dry grains, seeds and legumes indigestible. As little as seven hours soaking in water removes most of the phytic acid. Soaking, fermenting and sprouting also breaks down difficult-to-digest proteins into simpler components that are more easily absorbed. Sprouted beans and seeds are like a pre-digested food-one of the reasons why we take probiotics and enzymes to help break food down.
Sprouting beans vbasically unlocks the nutrition so I picked 2 beans I had on hand, green lentils and black beans and soaked them overnight, separately. Then I drained and transferred them each into a glass jar without the lid. The lentils took 1 day to sprout and the black beans took 2 days- I will be using them today.
Indian food has great spices that are super healthy- garlic is an anti-inflammatory, anti microbial, anti bacterial, immunity boosting food. Curry has turmeric which is also a great anti inflammatory, cilantro is great for detoxing, chili powders and red peppers are great to boost your immunity and metabolism- just to name a few. I love food with exciting flavors that are also healthy so this dish satisfies both cravings.
Because I didn’t measure before I soaked, this recipe is kind of small so double it if you are serving it to more than 2 people if you want some leftovers.
1.5 cups of sprouted lentils
1 tablespoons of coconut oil
1 small white, sweet or yellow onion or half of a large onion, chopped
1-2 garlic cloves
1/2 tablespoon curry powder
1/4 teaspoon ground cloves
1 cup of water
Combine oil, onions, garlic, curry powder, and cloves in a saucepan for 2-3 min then add water.
Add the lentils, lower heat and and simmer with the lid on for about 15 minutes until soft.
Sauce Ingredients: Put all in small food processor until combined
1 bunch of cilantro
1 teaspoon of fresh ginger
1-2 small garlic cloves
the juice of 1 lemon
1-2 tablespoons extra virgin olive oil
1/2 teaspoons kosher or high mineral sea salt
You can eat this warm or cold-add sauce to the lentils when you serve it only. There is no salt in the lentils- it’s in the sauce. Makes a great vegetarian/vegan main dish substitute-loaded with nutrition and full of flavor!
Ever since I bought my first bag of kale chips at the store, I have been hooked! Love the cheesy flavor of the vegan, non dairy kale chips that appear in most health food stores. The issue becomes that they are not inexpensive and one can eat an entire bag as a meal. I have attempted to replicate my favorite brand’s cheesy version with my raw ingredients using dehydration AND baking to produce an adequate substitution with not much luck.
So I have settled for a quick and easy way to satisfy a craving that doesn’t quite meet my intended desire but will do just fine as a replacement.In the 2.2 ounce bag, there are approximately 300 calories, 12 grams of protein, and 7 grams of fiber. They make a great meal substitute with some fruit on the side for me or a replacement to any “snack” food.
In a bowl, mix washed and cut kale with some olive oil and sea salt- just enough to cover the leaves, don’t overdo. You can play with flavors such as garlic powder, paprika, chili powder,etc. I like to use Brewers Yeast (aka Nutritional Yeast) for some added amino acids and a cheesy flavor without the cheese. You can also add parmesan cheese as well. Bake for 30-40 min on 200.
They don’t keep long and it you like them, you will eat them all in one sitting. Thank god Kale is a superfood packed with goodness!!
We have lost touch with our relationship to food. With at least three opportunities every day to practice receiving the transfer of energy from our meals to our cells, eating has become a source of confusion and conflict, rather than a delightful pleasure. The lack of respect and abuse of food is one of the reasons why our health, as a culture, is rapidly declining. Having a food love affair means having a deep, meaningful, respectful, and loving relationship to the food we put in our bodies. To heal the obsession of dieting and calorie counting, you have to create a love affair with food to attract the respect of your body and have success with health and weight management.
What you will learn:
How to identify what stage your relationship with food is in and what to do about it
What easy steps you can take to heal your relationship with food
3 easy tricks to stop emotional eating and reconnect you with your food
How creating a new relationship with food effects your relationships with others
What foods can help you enhance your sexuality
What you get:
A 60 minute private consultation to address your current relationship with food, exercise, and weight loss and the desires you have to change them. (Value $150)
A 4 week plan tailored to your goals to help you heal your relationship with food (Value $100)
A 30 minute private follow up to check on your plan, address any changes, and to create the next step. (Value $75)
A free digital copy of Fit 2 Love: How to Get Physically, Emotionally, and Spiritually Fit to Attract the Love of Your Life (Value $10)
and a free subscription to JJ Flizanes’ monthly tips and recipes newsletter