Black Bean Brownies

Black Bean BrowniesBlack Bean Brownies

 

 

 

 

 

 

 

One of my favorite go to deserts!

So healthy you can actually eat them anytime and not feel guilty. 

Ingredients

1-1/2 cups carob semisweet chips or dark chocolate 70%  cacoa

2 can black beans, drained and rinsed

4 eggs

2/3 cup agave nectar or 1-1/4 cup coconut sugar

1/2 teaspoon baking powder

chopped walnuts (optional)

shredded coconut (optional)

Directions

1. Place carob chips in a heat-resistant bowl on top of a boiling pot of water until melted.

2. In blender or food processor, combine beans and eggs.

3. Add sweetener, baking powder and melted chips, process until smooth.

4. Pour batter into an approximately 9-inch nonstick pan or into cupcake papers

5. Bake at 350 degrees for 45 minutes for pan, 18 mins. for regular size cupcakes or 12 mins. for minis

6. Top with walnuts and coconut, and sprinkle with a few extra chips if desired

7. Allow to cool cut and serve.

 

These are surprisingly delicious, and nobody will be able to guess that they are made from beans!

5 Top Ways to Grow your Business with Cooking Classes

 

5 Top Ways to Grow your Business with Cooking Classes10DFY

 Are you passionate about teaching others how to eat healthy food? Does it seem that people are always asking you what they should eat? Maybe you are really good at hacking recipes and making them healthier. Why not make a business out of it? And, if you are a coach this is the perfect way to grow your business.

I’m Sherri Mraz, President and founder of the Cookin’ Yogi and the Wellness Business Academy. I teach people how to improve their health through better food and lifestyle choices. I have put together a team of experts who are on the same mission. We believe that “Healthy Begins in the Kitchen.”

As strongly as I feel about this, I feel even more strongly that it’s not all about the food. You can be an amazing chef and educator but still not be building your business. You need a strategy!

In the Academy we go through a unique roadmap system that helps you systematically build your business. In the meantime, here are 5 top ways to get you started.

  1. Know what makes you, YOU, turn it into a BRAND

You don’t have to be so different from everyone else you just have to be authentic. We are all here for a purpose, let yourself TRUST your unique gifts and let them shine. If you don’t know what you are good at, ask five people who know you well, “What would you say is my strong point, what should I teach.” Ask yourself why you are doing this in the first place.

  1. Create a program roadmap

You can earn a living from just teaching classes but if you want to build up a coaching practice you must learn how to map your programs and services. The class may not be the final destination. Where do you want your people to go next, always sign them up for the next step.

  1. Grow your list

Use a sign up sheet at every class and event you do and create a free offer for your website. Learn how to create valuable content that creates loyal followers and how to deliver it.

  1. Become credible, get known as an expert

All successful entrepreneurs and wellness guru’s have a book. In the Academy we show you how to get this done super efficiently. This will build your brand like nothing else. It will get you booked and become the base for your brand.

  1. Website as your Hub

Create a website that let’s people know who you are. Your website should match your personality and become a center point that all your information feeds to.


Check out the Wellness Cooking Academy. I have created along with my team of experts a 12 weeks virtual course that systematically builds your business. We use done-for-you programs to make it super easy and turn-key. You don’t have to struggle on your own and stay stuck in overwhelm. Enrollment is open until Sept. 11th.

 

 

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Clear Goals, Clear Mind

A Goal Without A Plan Is Just A Wish Concept

Holy moly we overcomplicate things! Even when we know simple is better we keep taking on too much!

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

I had noticed that I wasn’t doing anything well.  I never lived through the 1920’s and the great depression, but I felt like I was in a modern day version! I hit the wall, big time!

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 was me.  I kept busy trying to build my business but I was going about it all wrong. 

Do you find yourself going in circles and not growing your business forward? It can feel so overwhelming. 

I had established success in the healthy cooking education field but learned how difficult it can be to build a business.  It seemed like I was always struggling with either building my client list, keeping my costs down, creating recipes and creating programs. 

You name it…create, create, create…as if that was the answer.  

Believe me it is not.  You need to stay focused on one goal at a time.

We are all wonderful creations from God and we need to remember that.  No one has a magical time clock that gives them more hours than anyone else. You have to be reasonable, you can’t do everything, well at least not all at the same time. 

You have to work smart to have a life of balance 

and a business that you can enjoy again.

Once I learned these lessons the hard way, I was able to zero in with laser focus and build the Wellness Cooking Academy. It allowed me to keep my passion to help others, only now I do not get derailed! I am true to my course and my students. 

I am no longer chasing after shiny objects, and once you experience the academy course you will get crystal clear and not get derailed either. 

That is what’s priceless…

I’m teaching you from my mistakes so you don’t have to make them.

The course uses techniques and templates that go far beyond the popular done-for-you programs. 

It is more like a business-in-a-box that gives you the tools and the backing that you need to jump-start your wellness-related business.
 
                 You already have the knowledge and passion that you need.  

What is missing is a system with tools and an incredible team of “insiders” to get you making money. 

This doesn’t mean you stop learning. You must always be learning or you become stagnant.

Are you ready to get laser focused and build your career?

Don’t be a mental packrat, don’t hold onto the tasks and ideas that are not serving you. 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 with clarity. 

Here’s to your shedding and finding your new found focus. Talk soon. 

 

Top 3 Success Blockers

 

Do you have a happy place? Do you take time to recharge?
 
Everyone needs to recharge their batteries. We do not have a never ending supply of energy. If you don’t rest, sleep and take mental down time you will burn out. No amount of coffee is going to keep you productive. Your mind will dull and you will crash and burn. I consider this to be a success blocker.
 
Top 3 Success Blockers
 
1. Busy Work. There was a day when I was working all the time but not getting anywhere. My busy work phase was in large part due to the fact that I had no idea which task was going to bring me results.
 
I was seeing all my tasks as equally important, and I had to get them all done.
 
You must choose your top priorities. Which tasks will bring you money? This has to be your top priority. Without making money you can’t stay in business. 
 
Examine your networking, is it really getting you the results you want?  If you want to be known in your area as a healthy eating specialist, network in person. If you are promoting an online program, skip the local networking and spend more time on social media platforms. 
 
I used to network a couple of times per week, and although I met some amazing people, it didn’t do anything for my business. But, adding key words to my website has gotten me tons of business. Time is valuable, don’t waste it.
 
Schedule blocks of time to get your important tasks done. Work in 90 minute segments and do not allow interruptions. Remember Parkinsons Law, the job will stretch to the time you give it, stay focused on the task until complete. 
 
Watch out for procrastination, ask yourself why you are procrastinating. Is it because you don’t know how to do it, it’s overwhelming, or you are feeling uninspired? Ask for help, break it down into sizeable tasks and create chunks of time. 
 
2. Self Doubt. Nothing will kill your business more than blending in and playing small. You are unique for a reason, don’t be afraid to show it. I remember when I was first starting out I used to look at what other health coaches were doing to make sure I was doing it right. 
 
You have a vision, follow it, don’t be afraid to pave the way to your greatness. 
 
Tell your story and create it into a brand that people are inspired by. You can’t connect with everyone but you will connect with those who share a similar story. Don’t be afraid to tell it and be yourself. 
 
3. Lack of follow-though.  How many times have you had a great idea only to later see someone else do it? Why them and not you? They followed through!
 
Stay consistent, dreams don’t become reality by dreaming. The magic happens when a consistent process of dedicated action is applied to the things that matter most in your life. And make no mistake. Massive hard work is required.
 

When you get committed on such a level, the sky is literally the limit. That is what has turned the impossible into the possible and is what makes the difference between a LEGENDARY life and an ordinary one.
 
We have a lot more power than we often give ourselves credit for. All we have to do is want it badly enough. That part is up to you.
 
Here’s to doing what actually matters – to you and to the world!
 
I know that when you surround yourself with greatness you become greater. That is why I have put together a program of powerful tools and some real powerhouse instructors. 
 
Everyone needs a strategic plan and support to give them the confidence to go out and work their dream.
 
Feel free to share with me your comments. I look forward to hearing from you.

How to Make Cashew Milk

Recipe for Cashew Milk

Ingredients

1 Cup Raw Cashews

3 Cups Water

Options

1 tsp raw honey

2 tsp vanilla 

Pinch sea salt or Himalayan

1/2 tsp cinnamon

Directions

Soak cashews with all ingredients for at least 4 hours

Pulverize in a high powered blender, I use a vitamix

No need to strain

Refridgerate and enjoy! Use within a week. You can make a smaller batch, just reduce ingredients to half. 

Why Do Products Stop Working?

This weekend my church postponed their planned sermon in light of what is happening in the world…a time to re-evaluate what is important. 
 
When Jesus was asked what is the greatest commandment of them all,
he said…
 
“Love God above all else”
and  
“Love thy neighbor as one loves thy self”
 
The world can be ugly and chaotic and if we are not careful we can get roped into the uglyness.
 
You often hear me tell you to be true to yourself and to get your career in alignment with your core beliefs. Sometimes we just need to focus on sharing a message of caring as well.
 
Life is happening all around us, we can’t live with blinders on. Keep love in your hearts for all people. How does that feel?
 
That’s where we do our part by holding onto the light and don’t join in the darkness. We need to take self assessments and see what is going on inside of ourselves. 
 
The inside matters…more than the outside! But as long as we are going there, I recently passed by my mirror and noticed my outside. Being so focused on building the Academy I lost sight of my own balance. I eat healthy and take walks everyday so how is it that I gained a few pounds?
 
Sometimes we plateau, it’s like when your hair product stops working or your favorite skin care isn’t doing its thing anymore. You need to switch it up. 
 
Our bodies naturally build up a tolerance to the products we use and foods we ingest regularly. We can even develop a sensitivity to certain foods.  These foods then have to be eliminated for a period of time before trying to reintroduce them into the diet.
 
We need to reboot the inside of our bodies. Change up our food regimen and do a good housecleaning inside our own Temple. Remember, your body is a Temple. Sometimes we forget to treat it as such. 
 
In the Academy our students will be receiving a Done-for-You Cleanse program. Most of the students will be doing the cleanse along with me, starting July 25th. How would you like to join us? 
 
Have you noticed you or your clients hitting a wall? Why after a few months do your clients see a lull in their results?  Have you had clients return to you and their progress mysteriously slows down?  Or maybe this has even happened to you.  
 
I am a big believer that a cleanse/detox can give you the boost you need. 
 
The first time that I did a cleanse I was amazed at how it helped me to discover my addiction to certain foods, and helped me to eliminate headaches! This is big if you have ever suffered that fate! Overall I just truly felt better. 
 
I was sold! Then I started sharing with my clients and they were telling me they were amazed at the results. Naturally, I had to share it with my tribe of coaches and now in the Academy. This is such a great service to add to your programs or as a cooking class add on. 
 
Doing a detox in the summer is the perfect boost. No matter how healthy we eat or try to be, we still accumulate toxins. 
Clean Eating cleanse
 
Detoxing gives your body an opportunity to reset. It eliminates the sludge that has built up and lets you start fresh. 
 
From the beginning of time man has fasted. This gives your body and mind a break. By eating only fruits and vegetables, which are fast burning, your digestive system gets a rest. 
 
The body has the remarkable ability to heal itself
 
We have a private ongoing facebook group for support and questions so you won’t be alone.
 
If you have considered trying a cleanse in the past this may be the perfect opportunity for you to jump in.
I personally really love these groups and challenges. The one thing that I feel strongly about is that it’s very hard to succeed alone. Getting support and having a team are so important!
I’m super excited to have the chance to work with you. Find out more about the program and get a little incentive coupon below to get you started! 
 
Want to join us for a 14 Day Cleanse?
 
Become more in tune with your Body, Mind and Spirit
 
Give yourself a reset 
Fill yourself with fresh food,
and loving kindness
 
Save $50 
with coupon code cleanse50
at checkout
Valid through 7/20/2016
 
Click here for Program Details 
 
Cleanse group starts July 25th
 
Won’t you join us?
 
 

 

Top 10 Gentle Sweeteners

 

 

My Top 10 Favorite Sweeteners 

All sweeteners are still a form of sugar (except Stevia) and should be used sparingly, but we all need a little sweetness in life. Use responsibly 😉 

 

decorative stevia plan for an angle of a page, white background square image.Stevia

This leafy herb has been used for centuries by native South Americans. The extract from stevia is 100 to 300 times sweeter than white sugar. It can be used in cooking, baking and beverages, does not affect blood sugar levels and has zero calories. Stevia is available in a powder or liquid form. Try to look for green or brown liquids or powders, the white and clear versions are more refined but are also more readily available.  a jar of honey against white background.

Raw Organic Honey

One of the oldest natural sweeteners, honey is sweeter than sugar. Depending on the plant source, honey can have a range of flavors, from dark and strongly flavored to light and mildly flavored. Raw honey contains small amounts of enzymes, minerals and vitamins. Some vegans choose not to eat honey, as it is a byproduct of bees.

Maple Syrup

Maple syrup is made from boiled-down maple tree sap and contains many minerals. 40 gallons of sap are needed to make one gallon of maple syrup. It adds a pleasant flavor to foods and is great for baking. Be sure to buy 100% pure maple syrup and not maple-flavored corn syrup. 

Coconut Sugar

A cut is made on the flower of the coconut palm and the liquid sap is collected into containers.The sap is then placed under heat until most of the water has evaporated.The minerals Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants are maintained in this process and has some health benefits. It also contains a fiber called inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycemic index than regular table sugar.

Molasses

Organic molasses is probably the most nutritious sweetener derived from sugar cane or sugar beet, and is made by a process of clarifying and blending the extracted juices. The longer the juice is boiled, the less sweet, more nutritious and darker the product is. Molasses imparts a very distinct flavor to food. Blackstrap molasses, the most nutritious variety, is a good source of iron, calcium, magnesium and potassium.

Brown Rice Syrup

This product consists of brown rice that has been ground and cooked, converting the starches to maltose. Brown rice syrup tastes like moderately sweet butterscotch and is quite delicious. In recipes, you may have to use up to 50% more brown rice syrup than sugar and reduce the amount of other liquids. 

Date Sugar

Date sugar consists of finely ground, dehydrated dates, utilizing this fruit’s vitamin, mineral and fiber content. If you like the taste of dates, this will definitely appeal to you. Date sugar can be used as a direct replacement for sugar and comes in a granulated form.

Medjool Dates

It has been said that eating just 3 dates a day, being loaded with fiber can improve your digestion and their  high levels of iron can also help prevent and treat anemia. Dates also contain magnesium, manganese, and selenium which has been shown to help reduce your risk of cancer and keep your bones and blood strong. Dates provide a natural energy boost and provide enough potassium to help lower cholesterol. Plus, they taste great! 

Birch Sugar

Also referred to as xylitol, this natural sugar substitute can be made from tree fiber or corncobs and occurs naturally in many fruits and mushrooms. Birch sugar is sweet, yet low on the glycemic index and can be used by those with diabetes and hypoglycemia. It has 40% fewer calories than sugar, prevents tooth decay and repairs tooth enamel. 

Sucanat

Short for Sugar Cane Natural, this brand-name product consists of evaporated organic cane juice made through a mechanical rather than a chemical process, and thus less refined, retaining many of sugarcane’s original vitamins and minerals. It has a grainy texture and can be used in place of white sugar.

You don’t need to buy them all, just pick a couple you like. Get used to using them in your desserts and you will enjoy them even more! 

What does Your Mirror Say

Girl sits in front of a mirror in which it is reflected, and on the table are lit candles
To quote an old Grateful Dead song…” What a long strange trip it’s been“!
 
I have been a health coach for nine years and although I have loved every minute of it, some of the hard lessons I could have done without. 
 
I think it’s like having children. Often times I think that our children are our biggest mirrors, we learn so much about ourselves by looking at them. 
 
Like the time my little two year old stormed across the floor saying; “sh#*, sh#*, sh#*!” I would have told anyone that I didn’t curse, up until that day. Pretty sure I was the only one she was mimicking. 
 
Our businesses are like our kids in much the same way, as they are also mirrors.
 
The biggest thing that I learned about myself through the journey of creating my business was that sometimes I am not balanced. I spend so much time in “give mode”, that when I charge my clients I start feeling like I need to do more. On it’s own this would be a good thing, because I give 100% but it doesn’t always build your bank account. 
 
The other thing that I learned about myself was that I am too creative for my own good. I tend to go from one thing to another, never staying rooted in one project long enough to see it bloom. 
 
It’s great to create, but you have to then shift to promotion mode. While promoting you must shelve all creating of other projects or you will never get anywhere.
 
Let me repeat that, you must do nothing else but promote after creating.
 
If you feel like an octopus going in all different directions at once, it’s probably because you are switching back and forth between create and promote. You have to be in one place or the other…PERIOD!
 
It’s hard to digest that our career and how we handle it is a reflection of our inner selves. 
 
Maybe you keep changing directions, always trying to figure out how you contribute to the world and then never seeing anything to completion.
 
The truth is your career is not separate from the rest of your life, it’s a part of your life. We all want to make a difference in the world, we want to spread love and understanding. The sticky part can be when you feel this passion, but haven’t a clue how to get your message out to the world.
 
We need to check in with ourselves and see where our resistance is. If you are hiding a low self esteem you may not think your work is good enough. Or maybe you have always had a money struggle so now you don’t know how to charge. 
 
Your career is meant to connect with your passion, but business is business. So many health coaches just don’t know the steps. They have more passion than business going on and this is keeping them in lack.  
 
You need a system to follow, like a road map that brings you to success!
 
It’s really important to have a system and stick with it. In my new training that launches very soon, we will uncover this. Like I said, I learned the hard way what to do and not do when it comes to promoting your business. 
 
Lately, I must say that it’s like the clouds parted and I can see straight to the sun. I can’t remember the last time I have been this focused and charged about my work.  I want that for you also, crystal clarity. I don’t want you to have to go through years of struggle to see the sun. 
 
In the next few weeks, I will unveil the new training program. It’s hard to not jump the gun and let the cat out of the bag. It feels like hiding presents, you can’t stop thinking about it and you want to share!
 
I do believe that each and everyone of us is put on this earth for a reason. Deep down I know you believe it too, but you may be trying to quiet that voice in your head. You may be going through the motions of working but not feeling fulfilled.
 
Before we speak again, write down a list of what you love, what you’re passionate about. It doesn’t have to be about work but it will help. Then write down where you are now? 
 
Do you love what you do, but you are just not making enough money at it?  Or are you feeling stuck and in a rut? 
 
I think work should look like a yoga pose. You learn how to find your edge, we call it “gentle discomfort.”  You won’t progress unless you are pushing just a little past your edge. Oh and then you breathe..
 
Stay tuned to unwrap the present. I seriously can’t wait!