Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity. ~Voltaire The great thing about

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity. ~Voltaire


Mr. Miles, Master of Messy

The great thing about kids is they have no sense of propriety. My grandson Miles does not know (or care) that he has chocolate (85% dark chocolate!) all over his face. He is unaware (mostly) that he is wearing a silly, monkey bib. He doesn't know that most folks do not drink out of penguin cups.

Which is a shame, really. Just think how much it would make you smile, and perhaps pause, if you were sipping from a straw coming out of a penguin's head.

There are a lot of rules about food out there. Here's the thing about rules: if you don't have any, you have anarchy, if you have too many, you have a dictatorship.

So check in with your health regime. Would you describe it as chaotic? Then some discipline is needed. Does it border on tyrannical? Then some grace may be needed.

Eating clean 100% of the time is not possible (literally, if you are a toddler!) Shoot for 80-90%. Same with your moving regime. Be flexible. If you can't make it to the gym, do what one of my clients did, and put on some crazy dance music and shake your bootie. All is not lost if you miss a workout.

Above all, RELAX and enjoy the journey. Put on your monkey bib, sip from your penguin cup, and get some food on your face. Smile. Be happy. Life really is good.



Next Kitchen Nutrition Class: Eat Fat, Lose Weight.

No Fat, Low Fat, Confused About Fat?

Learn why your skin is dry, your mood is blue, your cravings are out of control and the weight won’t budge.

WHAT: KITCHEN NUTRITION—A cooking class that answers the question, “What should I eat?” with EASY, QUICK recipes.
WHEN: Thursday, March 10, 2011
TIME: 7:00-8:30 pm
WHERE: Dinner at Your Door Commercial Kitchen:

841 Wabash Avenue, Belleville, IL (Hwy 177 and Wabash)
WHO: You! Your fat-free everything sister. Your chronically dieting coworker. Your eternally melancholic best friend.

Call today to pay and reserve your spot: 580-3771. $25 advance pay, $30 at the door if room is available

And bring a friend, it's a ton of fun!


Real Food, Real Fast!

Avocado and Watercress Salad


watercress salad

I was watching a bit of the Dr. Oz show and he recommended eating watercress, because it was so healthy. I have to confess, I have never (knowingly) eaten watercress. I did a little research and found that it is absolutely loaded with nutrients, especially vitamin A and calcium! This very ancient green is a renowned cancer fighter and super easy to prepare. Why are we not eating more of this? So I picked up a bunch at Whole Foods, and made this easy and yummy salad. It would be a nice side for some simple Tamari/ginger stir fried beef. You could also just top your regular salad greens with a handful of watercress, or add some to your sandwich or wrap. To your health!


1/4 cup rice vinegar
1 tablespoon grated sweet onion such as Vidalia or Walla Walla (use large holes of a box grater)
1/4 cup finely grated peeled Gala apple (use small holes of box grater)
4 teaspoons Tamari or soy sauce
1 teaspoon sugar (or 1/2 tsp agave nectar)
3 tablespoons olive or walnut oil
6 cups watercress (thin stems and leaves only; from 1 large bunch)
1 firm-ripe avocado


Stir together vinegar, onion, apple, soy sauce, and sugar until sugar has dissolved, then stir in oil.

Just before serving, toss watercress with enough dressing to coat. Quarter, pit, and peel avocado, then cut crosswise into 1/4-inch-thick slices. Gently toss with watercress.



Five Plan Ahead Tips that make a really BIG difference in eating clean.


Planning ahead is really the key to healthy eating. If you just take a few minutes on the weekend or in the evening to prepare ahead, you will be armed to fuel up wisely, and not nearly so tempted to pull into the fast food drive-thru.

Make up a dozen hard boiled eggs for quick protein on the go. (Add 1tsp baking soda to the boiling water so the shell peels off easily)
Cook up a bulk quantity of a whole grain like brown rice or quinoa, which you can then eat for breakfast(add a little cinnamon, agave and raisins), throw in a wrap, add to a soup or salad, or serve with dinner.
Make up extra servings of steel cut oats, which reheat beautifully for a quick breakfast or snack.
Cook once, eat twice. When grilling, broiling or stir frying beef, chicken, pork or fish, make a double or triple quantity so you can have planned leftovers.
Buy fresh veggies already chopped, or take a few minutes to chop and store veggies so you can quickly grab them for a snack, salad, or add to a stir fry (with the rice and meat you prepared above!)


21 Day Cleanse is Getting RAVE Reviews!

My 21 Day Gentle Cleanse has been the talk of the town lately, as slimmer, healthier, happier clients have been literally accosted by people wanting to "know what they are doing to look so great"! We are finishing up our last group cleanse for the year, but no worries, because you can still do an individual cleanse with me. The individual cleanse includes two 45 minute nutritional coaching sessions with me, plus before and after photos and measurements, email support, and of course "The Cleanse", a food based, low glycemic eating plan.

Here are some of the number after 21 days:
Tracy Miller: 19.2 lbs; 9.25 inches
Jason Spengler: 18 lbs
Jerry Kennedy: 12 lbs
Monica Lybarger: 7.8 lbs, 6.75 inches
Merilee Hopkins: 7lbs
Dianne Foley: 7.2 lbs, 7.5 inches
Cheryl Matthews: 5.8 lbs, 4.5 inches
Mary Jo Foerste: 5 lbs, 6 inches

All these folks lost significant inches from their abdominal area in ONLY 21 DAYS, with no measuring, counting calories or starving.

Read for yourself Tracy's wonderful testimony. We are so proud of ALL our cleansers. Great job!

After feeling as though I had hit rock bottom with my health, as in feeling very sluggish, fuzzy mentally, tired all the time and just plain old unhealthy and overweight, I welcomed the chance of doing Eileen’s 21 day cleanse program. Eileen promised me that by doing the cleanse, I could actually feel vibrant, energetic, clear headed and healthy again, with a side benefit of dropping some pounds. I wondered how by just getting rid of the sugar in my diet, that I could achieve all this. Knowing that Eileen practices what she preaches and seeing how healthy she is, I figured I would throw myself into this cleanse 100%. After all, it was for just 21 days, so what did I have to lose? I knew that exercise would help compliment the cleanse, so I recommitted myself to working out 4 days a week, no matter what. So my journey began. From the start, I found it fun to explore new food options, and was startled by how much sugar was in so many products. It was only a matter of days before I started noticing the fog lift…. It was only one week before I received my first compliment-- “that I looked like I was glowing”--so already my skin was reaping the benefits. There was no stopping me now! I truly found it easy. By the end of the 21 days, I had no desire to “stop” the cleanse. I enjoy eating this way so much, and I enjoy the way I am feeling even more… I just feel so vibrant, energetic, clear headed and full of life…….. Hmm, that’s everything Eileen promised. Plus there was the bonus that I lost 19.2 lbs and 91/4 inches during this time. You will find no complaints from me!

Tracy Miller, O'Fallon, Illinois


Really, What Are You Waiting For?


You have a vision of where you want to be; I can help you one step at a time.

I'm here to help! Having support and accountability makes all the difference in the world. Don't go it alone this year. You are not SUPER woman or man. You are supporting many others, my question is, WHO IS SUPPORTING YOU?

If you've been wanting to transform your health, your happiness, your life, then give me a call for a free 20 minute consult to see if working with a nutrition and coaching professional is right for you.

Make an investment in YOU. You are worth it.

Check out what O MAGAZINE has to say about Health Coaching.


Next Kitchen Nutrition Class: GLUTEN FREE WHOLE GRAINS April 12, 2011 7-8:30 pm


Eileen Vollmer is a Certified Holistic Health Coach. She is the owner of Real Health Nutrition, a nutritional coaching service dedicated to helping clients reach their health and weight goals through incremental, lifestyle changes. Eileen firmly believes that Real Health Begins with Real Food, so it is her mission to help her clients eat more real food and less chemical-laden, artificial, junk food. She has found that a personal approach to wellness provides support and accountability, which makes all the difference in her client's success. Make your health a priority! Call 618-580-3771; or visit TODAY!

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I'm a big believer in getting what you want in life. If your inbox is overflowing, or this newsletter no longer serves your purpose, you can easily unsubscribe at the bottom. You won't hurt my feelings and I would be honored to serve you in the future, should circumstances change.

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