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FL!P YOUR K!TCHEN

I can hook you up … with some good bacteria!

fermented cabbage
"I fed my sourdough this morning." "What? What sourdough? Who's got sourdough? I want some!" "Liza got it for me." "Oh! That reminds me, Liza, can I get some more kefir grains?" "And, Liza, I need more kombucha SCOBY, I killed mine...again!" "Murderer. No SCOBY for you!" Yeah, that's more or less a word-for-word transcription of a conversation among some colleagues of mine yester...
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Oxymorons, their opposite … and hot breakfast

whole grain porridge
If you're a working mom ... ha, what is the opposite of an oxymoron? I mean, if an oxymoron is a figure of speech that combines two seemingly opposite ideas (living death, seriously funny, deafening silence) for greater effect, what's the opposite of that? "Working mom" really is the opposite—it's two words that are so similar in meaning that it's almost too redundant: all mothers work, whet...
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Fl!p Your (Airbnb) K!tchen

Breakfast for dinner
Airbnb has been around since 2008, and as usual, I'm a late adopter—this summer's trip to Scotland was my first time taking advantage of it. From Edinburgh to Inverness to Glasgow, then back through Edinburgh to London, we've stayed at five different Airbnb flats and had five Airbnb "experiences." They've all been unique, and they've all been wonderful. Part of what I love about staying in a...
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#healthcoachvacation

Roadtrip 2018
When I was growing up, it seemed as though my vacations never lined up with those of my parents, who taught at a small liberal arts college. There may have been some outcry about this in the community because one year, the college switched which week it was on break ... and the public schools did, too, with the result that we were still off different weeks, just in reverse order! This March,...
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Overwhelmed in the kitchen?

Argus Farm Stop logo
Join me Tuesday, January 16 at 5:30pm at Argus Farm Stop on Packard for a hands-on introduction to meal planning. Argus is a next-generation farmers' market whose mission is to to grow our local agricultural economy. How? By providing a place where local farms can sell locally-grown produce and other goods conveniently to consumers—year round! Fl!p Your K!tchen is a natural fit for Argus's b...
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How do you come to the kitchen?

As I mentioned last week, explaining what I do as a health coach can be difficult: while the profession is certainly growing, it's still an alien concept for many. I often like to explain my work using stories, which seem to make more sense than a lot of theory and explanation, so for the rest of this month, it's story time! The second story I tell is titled, "How do you come to the kitchen?...
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Thanksgiving 2017 Helpline

Have you downloaded the Fl!p Your K!tchen Thanksgiving 2017 recipe packet yet? If you have and you have questions about the recipes or the strategy that will help you cook most of your meal ahead so you can spend your day with your loved ones, join me on Tuesday, November 14, 2017 for an updated version of the Butterball Hotline! Because I'm all about planning in advance, it's happening TOMO...
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SOLE food | Your nickel’s worth

pixabay farmers' market
This is the final post in the SOLE food series, in which we stepped away a bit from primary foods nutrition and focused again on secondary foods, the ones we put in our mouths. As you find your way on your health journey, getting your food choices sorted can be what Charles Duhigg calls a keystone habit in his book The Power of Habit: a keystone habit is one that not only creates a desired change—...
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SOLE food | Organic

pixabay organic tomato
This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on your health journey, getting your food choices sorted can be what Charles Duhigg calls a keystone habit in his book The Power of Habit: a keystone habit is one that not only creates a desired change—it also has a cascade of other good habi...
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We interrupt this programming…

pixabay interrupt
Fair Food Network, the awesome non-profit where I work part-time as a contractor, has been growing in leaps and bounds since I started there eight years ago. When I reduced my work there to that of part-time contractor in 2016, it became necessary to change my title. In the process, I joked that I should join the C-Suite as CHO, chief harassment officer, since most of my work involves chasing s...
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Happy New (School) Year | What’s new + good?

I've always felt that September is, in an odd way, the start of a new year, and so it was nice to hear this confirmed by Lisa Woodruff of Organize 365. She identifies three "new years" in a twelve-month cycle: the start of the calendar year, the start of summer, and the start of the school year. The start of the school year has always been one of my favorite times of the year, not only because ...
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Laundry loads and mental (over)load

pixabay tea towels
A few weeks ago, I was tickled by a comic strip in The Guardian about "mental load." Yes, it's sexist, and it generalizes (a lot), and yet, based on the engagement a friend got for posting it on Facebook, it must have resonated with a lot of women. In defense of the artist, she does attempt to offer a solution toward the end. And it got me thinking: in this age of overwhelm, we all carry a h...
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Belly up to the [fill in the blank] bar

pixabay spinach
It's a gray early Sunday morning in Ann Arbor—even I sleep in most Sundays (sometimes even as late as 7am :) ), but today is my first 5K—nope, just walking—and that's a story for another day.... As spring slips away and summer comes into full swing, we're playing "the single parenting game" at my house—this happens annually for anywhere from 2–4 months at a time. You can read more about this in...
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Crazy Wisdom covers release of FL!P YOUR K!TCHEN

Fl!p Your K!tchen cover
Thanks to Crazy Wisdom Journal for covering the release of Fl!p Your K!tchen and to the Crazy Wisdom tea shop and store in downtown Ann Arbor for carrying the cookbook! You can pick up a copy of the journal in many retail locations around Ann Arbor or read the article online. A few corrections/clarifications I'd like to point out about the article: The comment about cooking class st...
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Goodbye, Hello: New Year, New Practice

winter
As I get older, I feel the pull of the seasons more and more strongly, and the words of Ecclesiastes 3:1-8 feel more true each year: "To every thing there is a season, and a time to every purpose under the heaven...." Winter is a time for nourishing, slow-cooked soups and stews featuring lots of root vegetables, for conserving our energy (read: naps!), and for turning inward, reflecting on the ...
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Fill Your Plate | Feed Your Life

One of the fundamental principles of Integrative Nutrition® health coaching is that we are not only nourished (or toxified) by the food we put in our mouths—our secondary foods; we are equally (perhaps even more so) nourished or toxified by our primary foods: the relationships, work, physical activity, spiritual practice, sleep habits, etc. that we choose to embrace. I love the work of Gene...
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A (video) taste of the Fl!p Your K!tchen™ project

Fl!p Your K!tchen cover
You can now order Fl!p Your K!tchen! More details about the book can be found on the blog. And check out this beautiful video created by Christian O'Grady and Victoria Zegler of FYT Productions and featuring some of the splendid photos of Chuk Nowak, the cookbook design by Sean McDonald, and "my" farmers, Tomm Becker of Sunseed Farm and Salomon Jost of Salomon Gardens. And now it's time to ....
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Baby Step #11 | SOLE Kitchen

Baby steps
This is the eleventh of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 ...
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Supper + Support | Spring 2017 series open for registration

supper + support
do you need a new cooking/eating + life style? Have you decided (or have you been told) that you need to change your cooking + eating style – eat more healthfully, eliminate sugar, gluten, dairy, or some other food? Are there other lifestyle choices you want to make? Do you need support to make the shift/s happen? supper + support offers a group experience that includes: Health ...
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The buzz in the kitchen

Fl!p Your K!tchen cover
Seventeen years ago, I spent Labor Day in labor: Happy 17th Birthday to my firstborn! This year, I'm spending Labor Day weekend on the final revision of Fl!p Your K!tchen. If my third "child" turns out anywhere near as smart, funny, and beautiful as my first, I will consider it time well spent! Just now, the buzz in my head is probably due to an overdose of caffeine, but I wanted to share with ...
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Join me for the Fl!p Your K!tchen Launch Party!

Fl!p Your K!tchen cover
Join me for the launch party of my Fl!p Your K!tchen book – I can’t wait to share it with you! Signed copies will be available for purchase. If you preordered, you can pick your copy up that evening as well. It's FREE – if you're coming, you'll need to make a reservation. Friday, November 4, 2016 from 4-6pm GO Where Meetings Matter: 4735 Washtenaw Avenue | Ann Arbor, Michigan 48108 &...
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Baby Step #7 | Cure the sugar blues

Baby steps
This is the seventh of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 n...
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Supper + Support | Fall 2016

supper + support
do you need to develop a new cooking + eating style? Have you decided (or have you been told) that you need to change your cooking + eating style – eat more healthfully, eliminate sugar, gluten, dairy, or some other food? Do you need support to make that change happen? supper + support offers a group experience that includes: Health coaching: nutrition information to help you disco...
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Share the love!

Fl!p Your K!tchen cover
FL!P YOUR K!TCHEN How to cook 21 meals a week from scratch (without spending your life in the kitchen) Cookbook, cooking class, and time management tool all in one, Fl!p Your K!tchen creates a system by which you can easily put three made completely from scratch meals a day on your table and in your lunchbox. Discover how to establish and cook from a whole foods pantry…and why you should b...
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Happy (early) Father’s Day!

A big shout-out to all the dads and all those who act as our dads: thanks for all you do! So why is it that for Mother's Day, we expect to pamper Mom but on Father's Day, Dad is expected to man the grill? In some families, it's one of the rare days that Dad cooks (although that is changing, thank goodness). In case you're shopping for a gift for Dad and don't want to give him more "stuff...
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Fl!p Your K!tchen | Cookbook update

Fl!p Your K!tchen cover
What's New + Good? Lots! In fact, so much that I couldn't wait to share some of my good news about the progress of the cookbook and express my gratitude to those who have helped create it. Let's start with the stunning picture above! Chuk Nowak of Chuk Nowak Photography is responsible for the beautiful photos you'll see in the book - I was a bit nervous about my simple cooking standing up ...
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Mother’s Day Sale!

Mother's Day is May 8 - and Mom doesn't want more stuff she has to dust! Show your love by getting her a hands-on cooking class or sign her up for the online Fl!p Your K!tchen™ course instead. From now through May 8, you'll get 10% off when you enter the coupon code "mom10" at checkout in the online store
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Fl!p Your K!tchen | Cookbook now available for pre-order!

Fl!p Your K!tchen cover
Drum Roll, please! The Fl!p Your K!tchen cookbook is now available for preorder - at a special price! Part cookbook, part cooking class, part time management coach, Fl!p Your K!tchen will teach you how you can – and why you might want to – cook and eat at home on a regular basis. Visit the pre-order page! Cover design by Sean McDonald | Photo by Chuk Nowak
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Fl!p Your K!tchen update!

Lots going on with the cookbook these days - first and foremost, the pre-order page will soon be available! In the meantime, deepest appreciation to my village: creativity coach Chad Allen for holding my hand, giving me all the great book publishing info, and asking all the right questions my peer coaches Paula Roelands and Scott Ricci for letting go of my hand and holding me accounta...
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“Intentional Leftovers” in the Crazy Wisdom Community Journal

The new Crazy Wisdom Community Journal is out...and I'm in it! Check out "Intentional Leftovers" on p. 66 of the January - April 2016 issue. Thanks again to Christian and Victoria at FYT Productions for the photo that accompanies the article! And yes - I'm following my own advice and making stock today from what's left of the Christmas turkey....
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Taking it back to the basics

Fl!p Your K!tchen, the cookbook, will be published in time for the Holidays in 2016, and there are a number of ways you can come along with me on the publishing journey! One option is to purchase a subscription to an online introduction of Fl!p Your K!tchen™ - for yourself or as a gift for the Holidays 2015! Another option, if you live in the Ann Arbor area, is to take some hands-on cooking cl...
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Fl!p Your K!tchen | Subscribe to the online course!

Woohooo - my Fl!p Your K!tchen cookbook will be published in time for the Holidays 2016! Why am I telling you this a year in advance? Because there's something you can do for the Holidays 2015 as well! The book not only provides simple recipes for home-cooked meals from whole, healthful ingredients – it also introduces my Fl!p Your K!tchen™ system, which teaches you how to create 21 meals a wee...
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Come with me…

As I mentioned in a previous post, 2016 is going to be an exciting year for me: I'm dropping down to part-time at my day job to focus on growing my health and kitchen coaching practice, and part of that includes (finally!) the publishing of my cookbook, which I'm tentatively titling Fl!p Your K!tchen.  Several people have come forward with offers of help in testing recipes and editing, and I'm ex...
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A “Knight Out” in the Kitchen!

Join me at Knight's Family Kitchen for our fall cooking classes - we meet the first and third Wednesday of every month! Classes run from 6:00-8:00pm – arrive at 5:45 for drinks & appetizers! To register for a class and get Knight's updates on upcoming events, visit Knight's Family Kitchen's website. Registration now open for the first two classes: September 2 – Knife Skills + Safety Have y...
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Flip Your Kitchen: Deconstructing Soup

…one of the biggest barriers we’re facing, in terms of people eating healthier food, is that most Americans don’t know how to cook that well. It is absolutely possible to eat well and cheaply and quickly from scratch, but you have to be a very skilled cook. ~Tracie McMillan Author of The American Way of Eating When I tell people I went to culinary school, a large percentage sighs, “Oh, I would ...
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