Turning the corner

As you know last week I made a very consious choice to move away from some things in my life that were causing me to be overwhelmed.
 
I think we all do it, take on more than we should. Even those who I know are really good at saying NO and taking care of themselves, fall into this trap from time to time. That’s why even though I admitted my crash I am also admitting that I am grateful for it.
 
There were sirens going off in my head and all things were pointing to disaster. I was having trouble sleeping, going to bed too late but still getting up before the birds, and then too tired to exercise. My eating was off, meaning I really didn’t care, and my energy was suffering from this. I could feel the garbage in my brain was building.
 
God knows YOU would never have a day like this, right? 
 
I only share this with you to let you know that if this should ever happen to you that you are not crazy. It happens to all of us. 
 
It’s ironic that at times like this, when life gets the better of you, the better things are the first things we let go of. The very things you need to be doing are the things you avoid. Like sleep, healthy food, exercise and quiet time in reflection. 
 
Instead we usually overindulge by eating junk, having another glass of wine, not working out…anything to lick the wounds. 
 
The crash brought about the lightbulb moment to listen to my own advice, “What you put in your mind becomes greater.” Garbage in, garbage out.
 
When I turned the corner it was because I buckled down, dropped things off my schedule and streamlined my day. I remembered that my body is a TEMPLE and I need to honor it.
 
I now begin every day with reflection and positive reading, I got back on my meal plans having them pre-written for the week, and went back to getting a walk in every day. I started getting more sleep by changing my bedtime ritual, in bed by 10 pm with no electronics, only an uplifting book. 
 
Even if you’re not in the middle of a drama, most of us live very fast paced lives. Piling stressful thoughts and unhealthy fuel into our bodies only makes us feel more frazzled. We want to eat healthier, but with our schedules don’t seem to fit it in. We have all “good intentions” of cooking healthier but then we default to the same ol’e recipes.
 
I often hear from people that they fantasize if they had a healthy chef come to their home and do the cooking, they would be more than willing to eat that way.
 
The secret is really so simple you don’t need a chef, you just need a plan. That is why I have dropped everything else in my career, to focus only on the cooking classes. These are not just any cooking classes though, they are classes to Certify you to teach healthy cooking classes! 
 
Stay tuned for more exciting details coming soon! I can’t wait to share it with you.

The Raw Truth Uncovered

This morning I crashed, no, not a car crash but an inner crash. It was pretty raw. Crashing is never pretty, but then pretty is fleeting and hard to hold onto.

Nine years of HARD work to help people change their lives. Trying relentlessly to fill classes both in cooking, yoga and my coaching practice. The struggle is real, the marketing is never ending and the trying to look perfect is unforgiving.

I used to fill classes easily. Why so hard now? Am I missing something?

When you keep praying to God to give you answers you better be willing to listen.

I’ve heard that the definition of insanity is, doing the same thing over and over again but expecting different results. That has been me, in so many areas of my life.

Apparently I don’t like change, but it is the one thing that will ALWAYS happen. There is no avoiding change.

The trick is to navigate change in a way that brings us to a place that we chose to be.

When you have grown up in drama you live by default accepting pittance from people and sometimes even yourself.

We are all wonderful creations from God and need to remember that.

Crashing will remind you of this if you are willing to deal with the pain and then let it help you rebuild.

This morning no one showed up for yoga. I have actually been teaching for 12 years but lately not very well.

How can you teach when you are losing yourself? Yoga is a journey of self-exploration, but if me as the teacher is not willing to go there I am not teaching. For the last couple of weeks my inner self has been hurting my classes.

There has been so much family drama since the beginning of this year. When my stepfather of 48 years died it was a tremendous loss. I will spare you the details, but losing someone you felt was your father only to later find out that you were not considered blood but the rest of your family was, creates a second level of pain. It creates a whole new level of loss that I have not navigated well.

Adding this to the fact that only three years earlier my biological father had a stroke and handed all his worldly goods to a friend of his and doesn’t really speak to my brother or I now.

I questioned what it all meant. I felt small and unimportant in life. I felt like an orphan.

I still don’t have the answers but I do know that maybe it was what I needed to bring about the crash. I probably needed this to bring about the change and the shedding of what is not serving me any longer.

I am sure my students felt it. To be a great teacher or leader of anything you don’t need to be perfect, but you do need to be real. I was trying to push through and teach anyway. What I needed was to take a hiatus. You can’t give what you don’t have.

Now the raw exploring begins…Am I doing my clients any service? Not really. Over the years I just kept adding services but never letting anything go.

Apparently, I think I have some kind of magical time clock, which gives me more hours than anyone else.

In reality to have a life of balance and a business that I can enjoy again, I need to let go and move on.

That said, I will no longer be coaching clients, my current clients are being referred to my colleague.

For now we will still have yoga at 9am on Thursday’s. If you want to do a power class or do chanting you should go to another studio, but if you want to go on a journey of change, being able to define who you are, think more clearly and over all feel better then come share the time with me.

In the meantime I will be solely focusing on putting together my new coaches certification cooking course. It has been something that I have been putting together on the side. Many of you have already purchased some of my Done-for-You programs and watched webinars. The unveiling of the new curriculum will be coming soon.

RAW is ugly but it is real. Now I can move onto my work that is in alignment with where I am today.

The coaching that I did in the past was enjoyable. I loved hearing from people that I helped change their lives. I was trying to hold onto that.

Don’t be a mental packrat. Let go, grow and develop into all you are meant to be today. Just because you let something go doesn’t mean you are failing it means you have mastered and are moving up.

I feel freer and lighter already. Talk soon.

 

Sherri

 

 

 

Farro Salad with Mushrooms, Asparagus and Spring Greens

Winner of "Best Plate" Flavors 2013 at the Palm Beach Equestrian Center

Ingredients

  • 12 oz. Farro
  •   5 cups salted water
  •   1 bunch of asparagus, sliced into 1/2 inch pieces
  • Small pint mushrooms (any type)
  • 2 stalks celery
  • 2 carrots
  • 1 medium onion
  • 2 – 3 cloves garlic

•   2 cups chopped fresh spring greens (watercress, arugula)

•   1/2 cup chopped fresh basil

•   1/2 cup finely chopped Italian parsley

  •   1/2 cup extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • Salt and pepper
  • Dress with Mushroom and Sage oil from “Olive you More” Store (optional) 

Directions

  1. Cook farro in a pot of boiling salted water until tender, about 25-30 minutes. Drain, and rinse in colander under cold water.
  2. Saute in this order; onions, carrots, celery, asparagus, mushrooms and garlic
  3. Combine farro with sauted veggies.
  4. Add greens, oil and vinegar.
  5. Season with salt and pepper, dress with oil
  6. Garnish with shaved ricotta salata cheese  (optional) 

Teaching Cooking Classes

Want to teach Healthy Cooking Classes. This is a way to share your love of health and have more fun at work than you ever thought possible!
 
All of the classes in this 5 week series are available in done-for-you templates that get you out the door and working in record time. Maybe you could use a little cash on the side. Check out our Budget Done-for-You class here
 
Eating on a Budget Cooking Class
I have been having a blast these last few years teaching and now you can too!
Some of you will be quitting your job by summertime! Some of you will be loving your job more because you will have more energy for life by eating healthier. Either way that you decide to use the class it will be amazing. Don’t let this pass you by.
 
Even if you are a chef or have been teaching cooking classes for awhile, this template will help you get more organized and make more money! 
 
You will receive everything you need to get out the door running. There are brand-able handouts, recipes, flyers and even back office documents to keep you organized. 
 
Handout images and recipe documents are locked for aesthetics. It can be tricky getting recipes and images to align well and look inviting. You will add your contact information and logo as if you created them yourself.
 
This gives you a polished look from day one! If you would like special changes all you have do to is ask. We are user friendly!  
Eating Healthy on a Budget
 
Have more fun at work than you ever dreamed you could.
Take a peek inside a few classes.
 

Join now and get your on line training for this class Tuesday, April 5th at 1pm EST. 

See you in training 🙂 Grab your class template here 

Don’t forget to grab your savings of 20% off until 4/11/16

Consuelo said, Sherri Mraz, The Cookin’ Yogi has helped me in many ways: Her success system gave me the ability to focus on my demonstration and move forward from where I was previously stuck.  She gave me excellent sample invitations with appealing graphics and words that build interest and excitement.  I can now book my events and present with confidence. 

The Best RECIPE Apps

salad_prep_7Cooking has generally been a necessary activity, and it can also be a very enjoyable one. If you follow my advice you know the way to good health is through the kitchen. The more you cook at home the more control you have over your ingredients.

Traditionally, cooks have used a reference book containing recipes, or a box of recipe index cards. These recipe cards can be heirlooms that get passed down through a family over the years.

Finding new recipes can be done in a variety of ways, including instructional cooking shows on TV, cooking classes, flipping through magazines devoted to cooking, and surfing social media’s countless photos and articles devoted to the many aspects of cooking and dining. 

Today there are many smartphone apps that strive to make the old, traditional methods of recipe storage and cooking instruction obsolete. However, with so many apps on the market, it can be difficult to find the right one for you.

Some of these apps focus on the celebrities of cooking shows and their recipes, while others are devoted to suggesting ingredient substitutions for cooking alternatively. Think gluten free or low sodium, for example. Many are devoted to specific dietary styles such as vegetarian or vegan, or are tailored for weight loss or diabetic dieting.

However, once you find the one that works best for you, the features are endless. Some recipe apps take your ingredients into consideration and then suggest meals based on those choices. Another great bonus that certain apps provide is allowing you to scan and store your own recipes.

Obviously, the app choices are nearly infinite, and constantly changing. Whether you are a professional, or just cook at home for your family, there is a smartphone app that will deliver a solution. It can be both fun and informative to take advantage of this fascinating technology.

If you are interested in using a recipe app, no matter your culinary skill level, Reviews.com spent several weeks reviewing and testing apps on the market. You can check out their full resource on choosing the right recipe app for you here: http://www.reviews.com/recipe-app/

Hope you find this helpful. Happy Cookin’

Sherri_signature

Why I became a Health Coach

Love your Career I’d like to share with you the story of how I became a health counselor and how the Institute for Integrative Nutrition completely transformed my life. May this inspire you to take a leap towards your dreams.

Before becoming a health counselor, my life was drastically different. Although I was happy with my career teaching yoga I was struggling to find balance. I was offering nutrition advice here and there but, I was not being compensated very well for it. I wanted to direct my passion and energy towards a higher purpose, while I also had an income that would support me.

I knew I had so much to contribute to the world, but I just didn’t know how to put it all together.

Being well aware that the food choices I made would affect my health I still lacked energy in the middle of the day. What I thought was healthy was not actually working for me. I had inconsistent moods and energy levels.

Teenage girl surrounded by School books looking frustrated

It was at this point that I became interested in exploring a more holistic approach to food and lifestyle. The IIN school taught me to make food and lifestyle choices to nourish body and mind. It helped me get clear about my life purpose.

One of the major benefits this school provided was valuable tools to help launch my business-including marketing training, business cards and a website. Within a year, I was well on my way to a beautiful new path!

It has been nine years now and I couldn’t image doing anything else. My business has shifted over the years but the core value of helping people live healthier lives has remained the same.

If my story resonates with you, or if you are interested in pursuing your passion for health and nutrition, the Institute for Integrative Nutrition might be a good fit.

The school is a long distance Learning program which makes it super convenient for even the busiest people. Students can learn from anywhere across the country and world.

Even though I graduated in 2008 I loved the experience so much that I have continued on with them as a mentor to current students. This allows me to offer special discounts to my circle of connections.

Personalhealth250x250

If you are interested you can find out more here

Whether you know this or not I can assure you that your career affects your health. You spend most of your life at work, shouldn’t you love what you do? It may be time 🙂

Pasta Fagioli

Pasta Fagioli

Ingredients

1 small onion, chopped

3 cloves garlic, minced

2 teaspoons dried basil

Pinch of red pepper flakes

salt to taste

1 (14.5 ounce) can chicken broth or water with vegetable flavored bouillon 

1 small can of tomato sauce or 1/2 a large can of crushed tomatoes (freeze the other half)

1 cup  brown rice ditallini or elbow pasta

1 (15 ounce) can cannellini beans, with liquid

Directions

 

1. In a large saucepan over medium heat, saute onion, garlic, basil, red pepper

and salt until onion is translucent. Stir in chicken broth or water and bouillon, and tomato

sauce or crushed tomatoes, and simmer on low for 5 – 10 minutes.

2. Add pasta and drained/rinsed beans and cook on medium heat about 6 minutes then let

rest about 5 minutes.

3. Serve with grated Parmesan cheese and or minced fresh parsley

This is an adaptation to save time on a busy night. Usually you boil your pasta and saute your onion and garlic in a seperate pan, strain your pasta, reserving some of the pasta water and then adding the two together. However, when I discovered that I didn’t need to do that step and it could become a one pot meal, I was a happy camper.

Not sure if my amazing Italian cooking grandma would approve but it was pretty delicious and turned out to be a real time saver. She may not approve of the brown rice pasta either, but it is more of a complex carb than regular pasta and it is gluten free!

Let me know how you like it. Happy cooking

Eggplant Parmesan

Mile High Eggplant ParmesanIngredients

2 firm eggplants

Olive oil

Himalayan or Sea salt

3-5 eggs

Flour (gluten free is best)

Marinara sauce (recipe below)

Parmesan cheese

Mozzarella

1. Peel and slice eggplant into 1/4 inch slices. I usually don’t cut the eggplant longways but I guess I was in a hurry when I cut this and went longways to rush it up.

Then place on top of paper towel on plate, sprinkle with salt and then place another paper towel on top, layer eggplant sprinkled with salt and topped with paper towel until both eggplants are cut. Place another plate on top with a heavy object on top.

slices eggplant

eggplant on paper towels

Pressing eggplantThis will press the moisture out of the eggplant and cut any bitterness. It will leak water so be careful where you place it, over a cutting board with an indent for drippings works well.

2. Scramble an egg with a tbsp of water in one bowl and place flour in another bowl.

3. Dip eggplant slices first in flour, then egg, fry in hot oil until golden. (do not let it burn)Eggplant in flour

Egg your eggplant

 

fry till golden

4. Transfer eggplant to paper towels to drain.

5. In large casserole dish or baking dish, layer marinara sauce, eggplant, sprinkle with parmesan and a light sprinkle of shredded mozzarella cheese.

6. Continue to layer until all eggplant is in casserole, top with sauce, and both cheeses. Cover casserole dish.

7. Bake in oven at 350 degrees for approximately 30 minutes or until all cheese is melted and casserole is bubbly. Take cover off for last few minutes if you desire a golden top.

casserole

We eat this on toasted rolls with salad. It’s even better the next day cold on sandwiches.

Super Simple Marinara Sauce

Sauté 3-4 cloves garlic in extra virgin olive oil about 2 tbsp

Add dried parsley, dash of sea salt, dash red hot pepper flakes if you like

Add organic crushed tomatoes or diced if you want it chunky

Let bubble a minute then turn to low.