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  • 9 May 2020 6:26 PM | Maria Allshouse

    Memorial Day marks the unofficial start to summer and with warmer weather comes longer days, plenty of sun, and outdoor barbeques. While hamburgers and hot dogs are signature staples for the grill, there are plenty of vegetables that taste amazing with a smoky char. Here are some vegetables that are great for grilling and perfect for your backyard meals:

    • Portobello mushrooms. Portobellos pack a lot of flavor, are easy to marinate, and are the perfect substitute for a meat patty. They also have a meaty texture and absorb marinades well. Try a balsamic-flavored marinade to bring out the mushrooms’ earthy flavors.
    • Zucchini. Grilling zucchini brings out its natural sweet flavors. You can cut in half or in spears directly on the grill, or you can cut them into chunks and grill them on skewers or in foil packets.
    • Asparagus. Thick asparagus spears work best for grilling; thin spears can fall through the grates and dry out before you get a good char. To get it crispy on the outside and tender on the inside, grill the spears on the grates directly over high heat.
    • Green beans. Grilled green beans are crunchy, tender, and smoky with crisp edges. Simply toss them in an even layer and let them sizzle. Make sure to place some heavy duty aluminum foil over the grates to prevent them from falling.
    • Broccolini. Whole broccoli doesn’t work quite so well on the grill since it’s not flat enough, but broccolini is perfect! Grill the broccolini spears until the color intensifies to bring out its flavors.
    • Eggplant. Enjoy grilled eggplant on it on its own or use it as a substitute for a meat patty. Like mushrooms, eggplant absorbs spices and marinades very well, making them extremely versatile.

    Want more tips, inspiration, and recipes? Send me a message to add you to my mailing list here:

  • 28 Apr 2020 9:54 AM | Maria Allshouse

    These challenging times can bring on uncertainly, anxiety and stress. And, stress can lead to reacting emotionally, making choices that aren’t necessarily healthy or positive. And that can lead to feeling even more stressed. I bet we’ve all experienced that at one time or another. For many, food becomes the “go-to” for comfort or distraction (although relief is very fleeting and the stressor is still there). What can one do?  Plenty! Here are eight tips for overcoming stress eating:

    1. First and foremost, focus on mindfulness.  Be aware of your eating habits. Tune into your emotion before making that unhealthy choice. A little exercise to practice STOP (Breath) CHALLENGE (Am I really hungry? Why am I feeling this way?) CHOOSE (Then make your decision --- is this going to change the current situation) when feeling stressed in order to gain composure. You’ll make a better decision / choice most of the time.
    2. Keep your blood sugars level. By eating small, frequent (every 3 hours) nutritious meals vs 3 large ones, your blood sugar levels will be stabilized and this will keep true hunger pangs from occurring.
    3. Drink plenty of water throughout the day.  This can also help quell the pangs of an empty stomach AND promote a healthy digestive system.
    4. Make sure your meals/snacks incorporate protein as well as good healthy fats (Omega 3’s) vs “all carbs.”  Fats and proteins are more filling and take longer to digest. These good fats can aid in reducing inflammation in the body, too.
    5. Keep junk food out of the house as much as possible. If it’s there, you’re apt to eat it.  Keep the refrigerator and pantry stocked with healthy foods.
    6. When snacking, take out one portion size and then close and put away the package.
    7. Avoid alcohol when stressed.  This can heighten or prolong your anxiety and worsen the stress.  Alcohol can also lead to poor food choices as well as an abundance of empty calories.
    8. Seek support at home.  Having some accountability can help keep you on track of health goals and good eating habits.

    Take good care of yourself, especially during this time. You’ll be more equipped to handle the changes and challenges that come your way.  AND, good health and a strong immune system are essential.

    Stay focused! Stay healthy! Stay connected!

  • 26 Apr 2020 8:42 PM | Deleted user

    Imagine that a physician hands you a prescription recommending “1000 healings a day.”

    You might think, “ahh, alriiiight,” but what if she is on to something!

    The Center for Disease Control (CDC) reports that stress accounts for 80% of visits to a primary care physician. If stress hurts our health, is it safe to speculate that love, joy, happiness, and connection may be the antidote to improve our health, immunity, and life, in general?


    Research tells us that our cells are shaped from the outside in, referring to the power of thought and attitudes, including hormonal patterns, early programming, and epi-genetics.

    This research is great news because we are no longer 100% tethered to genetics!

    We can consciously become aware of our internal worlds to deliberately shift our states. We are hardwired to change our minds in an instant because the mind-body system responds at lightening speed.

    Let’s say you are feeling blue and an old friend calls. You instantly lift out of the emotional low and feel happy!

    However, we don't have to wait for an external event to change our internal states.

    YOU can create a just-right, feel-good state anytime you want!

    Because my work centers on healing and transformation, some time ago, I questioned if we had to wait until we are ‘healed’ to have authentic feel-good emotions. No. No. No, we do not.

    Because of the brain’s negative bias, it searches automatically for the negative, the worst-case scenario, and perpetuates the sob story with great ferver. So it can seem like quite the task.

    I am here to say that you can expand your wellbeing today. 

    With conscious awareness and intentional searches for the good, you can tune into the incredible world around you and take it in.

    Life is full of love, surprises, inspirations, beauty, and awe. You miss out on so many small wondrous moments when you stay in your head and eyes down to the phone.

    Who hasn’t breathed in the scent of a rose and felt its beauty?

    You might say, ‘I do appreciate good things!’ However, we flit, flit, flit from one thing to another without taking a rightfully deserved pause to enjoy a moment.

    Beauty-in becomes your beauty and nourishes your cells and can change a moment.

    How To Have 1000 Healings A Day

    The first step is to consciously look out for sensory-based experiences, which include any sensory input - sight, sound, movement, smell, taste, body sensation, and emotions. 

    Consider simple everyday occurrences, things around you, moments of surprise, or when you feel an emotion of joy, contentment, love, an item you love, etc.

    Anything that makes you feel good, smile, or connect more deeply.

    Next, stay with the experience for 20 or 30-seconds to allow time for the hormonal flow of wellbeing to circulate to your cells. If you are laughing, laugh a little longer.

    Expand. Your. Positivity. 

    ===> You hear birds chirping, stop for a few seconds, and listen.

    ===> You are sitting at your desk, and the smell of dinner is wafting through the house. Sit back and breathe it in.

    ===> You read an inspiring Facebook post, and you focus on what it means to you.

    The opportunities are unlimited and are very important. WHY?

    Because right now, in-shelter we are missing our lives to varying degrees. Maybe you have learned to appreciate small things, like grabbing a coffee with a friend or hugging someone. 

    Truth is, we forget, and over time, we risk living disconnected and returning to the flit. 

    The other day I spent a few minutes watching two little girls laughing and rolling in the grass. It reminded me of a time when Anna, our daughter, and I laughed so hard we were crying.

    Taking time to take in the good accumulates cellular wellbeing. Who doesn't want to feel more joy so simply?

    Here's a little secret: once you get into this healing habit, you will find yourself open to wanting to experience more and more good moments… and soon you will have 1000 healings every day!

    It is a Great Day for a Change - Yours!

    Sanna Carapellotti. MS, Cht.                                                 412.344.2272                                                                 

  • 26 Apr 2020 6:09 PM | Dawn Pomaybo (Administrator)

    This new blog will be hosted by Sanna Carapellotti & Maria Allshouse.  Members may comment on their posts.  The public may view.  We look forward to becoming healthy, wealthy (in spirit) & wise thru their articles!

    Welcome Sanna & Maria and thank you for sharing your knowledge!

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