so here’s the deal

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This post has been a long time coming. Waiting gave me time to process the change, but didn’t affect the outcome.

After a 3rd another glass of wine on Monday I did what I have been talking about doing since January: I moved this blog.

Let me explain

Back in 2009 when I started up this little corner o’ the web I had no idea what I was getting myself into. A year later I was just starting to consider myself a blogger when my journey took me to enroll at the Institute for Integrative Nutrition.

Though I was studying what felt like every dietary theory under the sun, I didn’t want to start preaching on my food blog. How would the cookie recipes feel? But you embraced the new nuggets I was able to include and helped me learn how to educate without judging or shouting from a soapbox.

Fast-forward to today

Center Stage WellnessNow I’m stepping into my own as a coach. Instead of a blogger with a coaching site, I’m a coach with a blog. A blog full of recipes which is a resource for my clients and others.

And that’s why I’m moving my blog to my coaching site, Center Stage Wellness, to unify that message.

It took me 3 months to do it because I was scared. I’ve spent 3 years building this site, writing the content, establishing Little Blue Hen as something. At first I resisted the move; I felt like it was throwing all my hard work away. I told a few people – my husband, some friends – and they were skeptical. My fear grew.

But I haven’t been posting here. Nor have I been posting on my coaching site. I’ve been paralyzed, unable to decide where to devote my time and energy. By posting on neither, I’m helping no one, and helping people discover new delicious healthy meals and habits is my goal.

With that as my filter, when I ask myself if having two separate sites is moving me closer to that goal, the answer is NO. So what’s the point?

The point

By moving the content previously found on this blog over to my coaching site, I’ll be able to support more people on more levels by focusing all my energy in one place. The archives are already there, and new content will appear exclusively on Center Stage Wellness. There will be recipes, there will be movie and book reviews, there will be travel and personal stories – it’s all part of my journey.

I would never have become a health coach without this blog. As my beautiful friend Eliza told me, people are in our lives for “a reason, a season, or a lifetime.” This blog had its season in my life and it’s time to move forward.

Along with new content, I hope to find you there, too. Thank you for all the comments, emails, Tweets, Facebook shares, Stumbles Upon, and kindness I’ve received in the last three years. It boggles my mind to think of how far I’ve come and how much I’ve learned. I only hope you’ve learned something, too. I’m grateful that our journeys have overlapped.

See you on the flip side!

tl;dr version

  • This URL is going the way of the dinosaurs.
  • Head over to Center Stage Wellness for new content.
  • Eventually everything will forward automatically. Don’t worry your pretty little heads about it.
  • Keep rockin’ on.

Stay connected

I’ll still be tweeting up a storm as @stacyspensley.
If you “like” Little Blue Hen on Facebook (thank you!) start migrating toward the Center Stage Wellness page.
You can always email me; I love to hear from you. What questions do you want answered?


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san diego food blogger bake sale

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What are you doing this Saturday?

Eating delicious treats for a good cause? Wow, me too!

San Diego Food Blogger Bake Sale, April 28, 2012I missed it last year, so this year I jumped at the chance to join with an amazing group of San Diego bloggers to raise money for Share Our Strength, an organization ensuring that children have adequate access to nutrition in school and at home.

The 2011 sale raised $1,750; this year has 40 bloggers participating and a goal of $2,500! If you’ve ever salivated over the delicious treats posted on a food blog, here is your chance to eat them.

All you have to do is drive over to Great News! Discount Cookware and Cooking School in Pacific Beach on Saturday, April 28. Bring cash and an empty stomach. It’s for the children.

My contributions?

aussie bites homemade granola

I’ll have boxes of Aussie Bites (like the ones from Costco, but made with love). I also considered caramel corn, but settled on bags of my popular Happy Hippie Granola. Sure, you could make these yourself. But will you?

Simply take advantage of this chance to enjoy the fruits of our labor. There will be vegan and gluten-free treats, as well.Or just come say hello! I’d love to see your smiling face.

Don’t live in the area but want to contribute anyway?
CLICK HERE to donate via our Share Our Strength page. We would so appreciate your support.

Bake Sale Information Flyer


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iin mega conference recap, part 2

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(Yep, it’s been over a month. But I said I’d write a 3-part recap of the conference, and I will.)

Now to finish up day 1!

After kicking off the conference with Cora Poage and Mark Sisson, we came back from lunch ready for more.

Julia Ross

“Psychotherapy, spiritual support are wonderful, but they are not enough. We needed to consider the physiology of addiction.”

Julia Ross, author of The Mood Cure, addressed “the greatest nutritional crisis of all time:” sugar addiction. Sugar is “manufactured for addictiveness” and–like other white powders–is not food, but a high-calorie drug.

Ross’s list of addictive foods includes sugars, chocolate, starches, and foods containing gluten (from wheat) and casein (protein found in dairy). The symptoms of addiction are a lack of control around the substance, continued use despite the consequences of use, and withdrawal symptoms. Sound familiar to anyone?

My takeaways: Sugar is bad, mmkay? You might start noticing a theme here.

Geneen Roth


“The things you consider the worst things about you are a doorway to the very best things about you.”

I was so excited to see Geneen Roth speak. I have to say, I had actually heard this talk from her already, based on her wonderful book Women Food and God, and I loved it a second time. She doesn’t talk about nutrition, calories, or dietary theories. She talks about our need to be seen, that the food isn’t about the food, and you’re not upset about what you think you’re upset about. This is my favorite part of coaching clients.

No one magically appeared in their current state; it was a journey, and it still is. As Geneen points out, “Anyone who has their shit together is standing in it.” When we dig deeper and discover the roots of the real issues, that’s when real growth and transformation occurs.

My takeaways: “We don’t want to eat hot fudge sundaes as much as we want to be hot fudge sundaes.” Making your life sweeter and more fulfilling will reduce the need for food to fill those needs.

Gary Taubes

“We study obesity after people are overweight instead of looking at when, how, and why people become overweight.”

Gary Taubes, author of Why We Get Fat: And What to Do About It, was also on team Sugary Death. I’ve read some of the science journalist’s articles, and I know he tends to go against “conventional wisdom.” I’m all about challenging the status quo — if you have a reason.

Taubes prefaced his talk with the seemingly throw-away quotation, “If you want to see really bad science, investigate public health.” His thesis for the day: conventional wisdom that eating more calories than we burn is the cause of obesity is WRONG. He then launched in to a physics lecture about energy (though his conclusions were based in biology).

He brushed against social issues like prosperity and poverty — there are many people who are obese and malnourished — and plowed though complex explanations of digestion, hormones, and fatty tissue. The conclusion? Carbohydrates are bad. I’m not sure I disagree with the information or conclusions, but his delivery makes me feel defensive somehow.

My takeaways: Obesity is more than “calories in, calories out.” Taubes wasn’t too far off from what Mark Sission recommends – lots of protein, fiber, and micronutrients, low on carbohydrates of all types (especially those nefarious grapes and bananas!)

David Wolfe

“Not everything is for every body. It’s a trial and success method.”

David Wolfe is the Justin Bieber of the health coaching world, but with crazier hair. I’m not kidding. Whether or not you agree with his ideas (and he doesn’t insist that anyone does), you can’t deny that he has intense energy and real stage presence.

Wolfe talked about superfoods, a topic on which he has published books, held conferences, and launched product lines. While entertained, I felt like I was at a Gallagher comedy show, but instead of a watermelon and a sledgehammer, he had a coconut and a Vitamix blender.

Nutrient- and antioxidant-dense foods are fantastic, of course, but I’m leery of people maintaining a diet high in raw foods in non-tropical climates, and of relying on imports and powders instead of local produce. That said, I do enjoy smoothies now that I learned to make them to suit my tastes, and I notice a difference when I focus on adding raw “living” foods into my diet.

My takeaways: It’s hard to disagree with a man who says that chocolate, red wine, and olive oil are superfoods. Maybe it’s time to try some of that crazy maca root.

Though I did NOT rush the stage to sample the smoothie he made, I did enjoy his talk based on spectacle alone. Watching him eat a handful of grapes onstage mere moments after Gary Taubes denounced them was worth it. It perfectly illustrated Integrative Nutrition’s teachings of bioindividuality — no one diet is right for everyone.

I spend a LOT of time reading about nutrition theories and studies, and I’ve heard or read many of the speakers before. Even I find some of it overwhelming. What’s important to me is knowing what my clients might have heard, how to present this information to them, and how to best apply it in my own life as needed. And that was just the first day!


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iin mega conference recap, part 1

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Wow, what a weekend.

I spent the weekend in Long Beach at the Institute for Integrative Nutrition‘s first West Coast conference. The school that started with a group of 25 people has grown to be the largest nutrition school in the world. Over 4,000 students and graduates attended this opportunity to learn, connect, and share.

The school’s focus on a holistic approach to health and the idea of bioindividuality, that no single diet is right for everyone, is what originally attracted me to the program. The speakers covered a range of topics in nutrition, business, and coaching skills, and I was surprised at times by what the speakers agreed and disagreed on.

School founder Joshua Rosenthal opened the weekend. “It’s not about having answers, it’s about sharing them.” We gained a lot of information over the weekend, but the chance to discuss, debate, and share with other coaches was the real value of the conference.

I did my best to share the content and experience on Twitter with those unable to attend and to engage with other attendees. This is first of three posts to recap my highlights and takeaways. It’s hard to condense it, but I’ll do my best!

Cora Poage: Intuitive Coaching

Cora Poage

“There’s no point in spending 20 minutes talking about greens and grains if the client’s marriage is falling apart.”

First was IIN graduate Cora Poage of Sexy Soul Wellness who shared her journey as a coach learning to listen to her intuition, which allowed her to go deeper and help her clients make more progress.

She stressed meeting each client where they are, giving them a safe space to share and time to think, and focusing on the client’s intentions over our own plan or agenda. Cora instructed us to listen to our voice of inner wisdom.

My takeaway: Shift the energy from the negative voice of fear to the guidance of intuition. I’m looking forward to applying some of Cora’s suggestions in client sessions and appreciate the reminder that it’s not about us, it’s about our clients.

Mark Sisson: The Primal Blueprint

Mark Sisson speaking at the IIN Mega Conference

“People want the best results possible with the least amount of struggling and suffering.”

Mark Sisson of Mark’s Daily Apple created the Primal Blueprint eating plan (also called the primal, paleo, or caveman diet) which focuses on the foods our ancestors ate: plants (vegetables, fruit, nuts and seeds) and animals. Not allowed? “Modern” agricultural inventions like grains, sugar, dairy, legumes, or seed oils.

From what I know of the diet, I was nervous that Mark Sisson would be be banging the meat drum. One of his recent blog posts details how those with allergies or dietary restrictions can “eat primal,” including vegetarians and vegans. He says that even though a vegan diet isn’t completely compatible with primal eating, many primal concepts can be used to improve some vegan diets.

I can appreciate that attitude. The goal isn’t to make people eat one certain way, the goal is to help people find a way of eating that supports their best health. Though directed at his Primal Blueprint, I think Sisson’s words apply to any healthy way of eating: “This is not a diet; this is a way of life that is sustainable through your lifetime.”

My takeaway: I enjoyed Sisson’s talk and was impressed when he suggested “Eat when you’re hungry, stop when you’re not,” a common-sense rule out of the pages of intuitive or mindful eating. In contrast, Sally Fallon of the Weston A. Price Foundation spoke last fall in New York. She speaks strongly against any type of meatless diet in a fairly combative tone; my reaction to Sisson was much more positive. He was also the first of several speakers to address gene expression and how eating and exercise can change your “genetic fate.”

And that only gets us up to lunch! I’ll be back with parts 2 and 3 very soon.

Meanwhile, check out what the other live bloggers have been saying about their Mega IIN experiences:


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mega excited

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Integrate Nutrition VIP Blogger BadgeRight now I’m in Long Beach getting ready for the Institute for Integrative Nutrition’s West Coast Mega Conference. The speakers range from nutrition experts to business coaches to yoga teachers. It’s always exciting to be in an energy-filled room with so many other health coaches. I’ll be posting a recap each day with some highlights from the conference.

If you’re on Twitter, I’ll also be tweeting up a storm using the hashtag #MegaIIN. If you’re NOT on Twitter, you can see a selection of my latest tweets on the right side of my blog.

My plan was to post an actual recipe before we headed up to Long Beach, but I was busy entertaining a guest visiting from the East Coast before the conference kicked off. It’s always nice to have visitors who are excited to have a green smoothie, go for a walk on the beach, hit a farmer’s market, and then grab lunch at a new macrobiotic restaurant.

emily the tree hugger

Health coaches are a bunch of hippies, you know.

In addition to meeting new friends, I’m happy to be spending some face time with my ladies Emily (above) and Paige (photos forthcoming, I’m sure).

Are you at the Mega Conference? What are you excited about?


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hey, want to hang out? it’s a mega conference!

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Almost two years ago, I enrolled at the Institute for Integrative Nutrition.

Just over one year ago I established Center Stage Wellness, my own health coaching practice where I support overwhelmed men and women to pragmatically integrate sustainable, step-by-step diet, mindset, and lifestyle changes so they can feel awesome and kick ass at life.

In September I attended IIN’s fall conference in New York City where I loved meeting like-minded people and sharing the content by tweeting as fast as I could. It was great to travel, but New York was a long way to go.

IIN is pretty well established on the East Coast, but they aren’t as known out here — yet. The first weekend of March I’m attending IIN’s West Coast Mega Conference in Long Beach, California. There are some truly amazing speakers lined up for this event and I can’t wait to hear what they have to share. And it’s within driving distance for me!

IIN has invited a handful of us to live blog about the conference over the weekend we’re there, so you’ll get to read about my experience, plus those of a dozen others (list at the end of this post).

A few of the speakers I’m most excited about:

The line-up is really phenomenal and I can’t wait to learn from them and all the other amazing speakers.

That’s where YOU come in. Yes, you!

I also have the opportunity to invite 2 guests to part of the conference on Saturday, March 3 from 2pm-6pm PST at the Long Beach Arena. The conference is normally only open to students and alumni, but they’ve opened the afternoon session on Saturday to selected guests. Do you want to attend?

If so, let me know in the comments below why you want to come to the conference. I’ll pick 2 winners on Friday (sorry for the short notice).

The Rules

  • To enter: leave a comment on this post by noon on Friday, 2/24 stating why you want to go.
  • For an additional entry: Tweet “Win a ticket to #MegaIIN from @stacyblue! http://ow.ly/9cYyU” then come back here and leave a comment saying you did so.
  • All I can offer you are tickets (and an invitation to lunch beforehand!). You’re responsible for your own transportation and parking.
  • I’ll contact the winners on Friday with details.

If you’re interested in health, nutrition, and happiness, I hope to see you there!

Other IIN Live Bloggers

You can follow Integrative Nutrition’s blogger list on Twitter.

Or visit their blogs here:


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project: food budget, week 20

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Project: Food Budget

Time flies, doesn’t it? We were back in the Midwest for the holidays, then my mother was visiting, we went on a two week road trip, my mother was still visiting, my husband and I did a juice cleanse, and here we are. My in-laws arrived yesterday.

I’m beginning to realize that we don’t have “normal” food budgeting weeks.

green juice!

Totals

Groceries: $143.26
Eating out: $22

Lessons Learned

This was a CSA week (I apply $28 to our total for it) and we went to the grocery store or a farmers market almost every day last week. For 5 days, my husband and I only drank juice. My mom was with us until Thursday, and she was drinking some juice, too.

When the cost of pantry staples is spread out over a period of time, it’s not so bad. When you’re shoving bunches of kale into your juicer as fast as you can, it adds up quickly. For two of us (plus a few glasses for my mom) I think it’s actually reasonable.

Other Thoughts

While the total sounds high, we didn’t use any pantry staples. We “ate out” twice — we bought juice at the Whole Foods juice bar while grocery shopping, and we stopped at another juice bar for variety’s sake another day. That’s a lot of nutrients.

Previously I was calculating our budget from Thursday-Wednesday to coincide with these posts. I’m swapping to a Sunday-Saturday week for my own mental sanity.

There are some new participants since I last posted! Check out my budgeting brethren:


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goodbye 2011

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2011 had plenty of ups and downs, and though I haven’t blogged as much as I might have hoped, I am very grateful for the good things that happened.

Highlights included trips to Camp Blogaway, the Institute for Integrative Nutrition fall conference, and the International Food Blogger Conference where I met amazing people.

Goals from last year

  • focus on my writing, which I did
  • write more guest posts, which I did
  • launch my coaching site, which I did
  • update New Food Fridays, which I did not
  • tweak and update the site, which is in the works, slowly

Top 5 Popular Posts from 2011 by Views

  1. Kimchi Fried Rice
  2. Homemade Vegetarian Kimchi
  3. Kahlua Cupcakes with Chocolate Mousse Frosting
  4. How to Make Bibimbap
  5. Spicy Sweet Potato Coins

Don't touch me! / No me toques

2012 is the year of the dragon

“The Dragon symbol of the 2012 year is an intelligent and laborious worker who never puts aside work though sometimes this leads him to excesses. The water Dragon has enough courage to face challenges and easily finds weak points that stand on his way to success.” source

Blogging Goals for 2012

  • A real logo for the site is already in the works.
  • This year I will actually use my editorial calendar.
  • More frequent posts. My writing energy went to my my business in 2011 and I’m proud of that, but I miss posting regularly here.
  • More diverse posts (it’s been mostly CSA/Project: Food Budget posts lately) with more recipes again.

Personal Goals for 2012

  • Travel more. With a few exceptions, we stayed pretty close to home in 2011. I’m kicking it off with a roadtrip through the Southwest with my mom in January.
  • Learn to can. Now that we have a yard, an abundance of produce is in our future and I want to be prepared.
  • Have more fun! We’ve had a lot of Serious Things happen lately, and I want to be present, let go, and worry less.
  • “Do.” I read, learned, and planned a lot in 2011. This year, I will take action and do more.

I also have a pile of business goals which kick off right away with my FREE 5-day January Jumpstart on Monday, segueing into a 3-month group program. On January 12 I have my first live workshop of the year here in San Diego.

I’m grateful to you for reading my site, leaving comments, emailing me, making and sharing my recipes, and being part of my community and online family. I look forward to connecting with you in the next amazing year!

What are you proud of from 2011? What are you releasing? What are you looking forward to in 2012?


Happy New Year!


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project food budget: weeks 11 & 12

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Project: Food Budget

I am currently back in the Midwest for Christmas, and though I prepped my numbers for the last two weeks for this post (I have a tracking spreadsheet), I forgot to somehow make that spreadsheet accessible while I travel. Oops. So I’m putting in approximations based on bank statements which I will adjust later.

Totals

Week 11: $58.44 (groceries) + $20.90 (restaurants)
Week 12: $78.40 (groceries) + $35.48 (restaurants)

Lessons Learned

We were close, maybe a little higher than usual last week between the CSA ($28) and running out of a few kitchen staples like oils (last for a while, but $8 a bottle).

We hadn’t been eating out much, but we did a few times in the last two weeks. Once was to try a restaurant I really wanted to visit, and twice my husband and I went out while running errands and to take a break. One of the benefits of working from home is that I can cook my own food, but sometimes I don’t leave the house for days at a time. I needed a break and some quality time with my hubby!

Other Thoughts

We’re 3 months in to Project: Food Budget! Emily asked all the participants what we’ve learned. I noticed that the word “budget” has a negative connotation to me, much like the word “diet” evokes a restrictive way of eating. In some ways, calling this a food budget makes me feel internal pressure to spend as little money as possible. It’s a budget!

However, I feel that good quality food is an investment, and I’m happy to pay that money to farmers and restaurants I support. So while tracking my food spending is educational, I want to make sure that I’m not trying to make buying decisions based on those restrictive thoughts.

Something for me to ponder.

Do you try to minimize your food costs no matter what, or would you rather spend money on food and save money in another area?

Check out the other participants of the challenge to see how they’re doing!


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moroccan citrus salad & how to supreme an orange

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A local Moroccan restaurant offers a simple dessert of orange segments, strawberries, and orange blossom water. It’s lovely and understated, and a perfect way to cap off a delicious Moroccan meal.

But when you’re invited to a fall potluck when strawberries are decidedly not in season, what’s a girl to do?

easy moroccan citrus salad

Instead of studding the lovely in-season oranges with cardboard sham berries, I opted for the beautiful pops of color from an in-season pomegranate. The contrast in textures and flavors worked brilliantly. It’s simple, striking, and the orange blossom water adds a mysterious floral perfume.

Then I had the following conversation at least 5 times:
What’s in this?
Oranges, pomegranate, and orange blossom water.
Ooh, what else?
That’s it.
Really? Just oranges, pomegranate, and ….
… orange blossom water.
Orange blossom water. Where…
Middle Eastern grocery stores. It’s about $2.50.
Ahh, thank you. So oranges, pomegranate, and orange…. blossom… water.

orange supreme

The only prep time involved is to supreme the oranges. This recipe was the first time I had done so myself, but a few oranges in and I was working much faster. Supremes are just citrus segments cut away from all the membranes, pith, and peel of the fruit for a cleaner presentation. Technically you could just peel and segment them, but this is prettier.

First, slice off the top and bottom of the orange so they are flat. I used my santoku, you could use a smaller knife so long as it’s sharp.

Then, slice away the peel and all white pith from top-to-bottom in a curving motion. Work your way around the orange.

orange supreme

You can do this with the orange on the cutting board if you prefer. I risked life and limb for these photos for you!

Once the orange is naked, line up your knife along the membrane between segments and slice toward the center. Repeat on the other side of membrane until you have clean slices.

orange supreme

Voila! Orange supremes.

Not sure how to seed a pomegranate? Got you covered.

Now sprinkle in a few drops of potent, floral orange blossom water, mix in some gorgeous pomegranate arils, and impress everyone at your next event with such a simple recipe.

Moroccan Citrus Salad

Orange blossom water can be found in Middle Eastern grocery stores.

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 4 servings

Serving Size: 4 ounces

Ingredients

  • 1 pound (about 4 medium) oranges
  • 1/2 cup pomegranate seeds
  • 1/2 teaspoon orange blossom water

Cooking Directions

  1. Peel and supreme oranges (see above).
  2. Add pomegranate seeds and orange blossom water. Stir.

easy moroccan citrus salad


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