You Are Only As Healthy As Your Last Trip to the Grocery Store! Why am I hiding behind the crossword, puzzle, you want to know? Perhaps I am a bit ch

You Are Only As Healthy As Your Last Trip to the Grocery Store!


Me, at my finest :)

Why am I hiding behind the crossword, puzzle, you want to know? Perhaps I am a bit chagrined about some of the foods I've eaten this week (evidenced by the Lindt chocolate bar at hand, and the large tin of coconut oil popped corn). Yep, yours truly wanders off the straight and narrow from time to time. But as I checked in with myself and my sorry state, I realized that my downfall was my nearly depleted refrigerator. It's hard to eat healthy if it's not in the house, isn't it? I got too busy to grocery shop, and paid the price with lethargy and belly bloat.

My aha! moment occurred when I realized, that although I am very diligent about my exercise schedule (for me, exercise is a non-negotiable), my grocery shopping is catch as catch can. My personal action step for the month of September is to have a set time each week that I grocery shop. List or no list, I am at least going to stock up on basics and produce so I won't be caught red-faced again.

Sometimes (usually!) I get in my own way because I want everything perfect before I can act (I can't grocery shop until I have a list, I can't have a list until I have created the perfect menu for the week, etc). Self sabotage in its purest form.

Check in with yourself: are you making things more complicated than they need to be? Do you tend toward all or nothingness? Let's let go of perfection. SOMETHING IS BETTER THAN NOTHING.

And if you mess up (and you will!) remember this: it's not the falling down that matters, but the getting up. Learn to get up quickly. Move on and do something.


Announcing: Kitchen Nutrition Classes!

You've been asking, no, honestly, you've been BEGGING me for some help in the kitchen! My Kitchen Nutrition Class is the answer to your deepest desire (that was rather dramatic, wasn't it?) Well, at any rate, I'll give you the practical nutrition advice you've come to expect from me, plus some super simple recipes to motivate you to drive past the fast food restaurant and home to your kitchen where you can whip up food that really nourishes. Spots are limited, and this will fill fast.

WHEN: Thursday, October 7 at 7:00-8:30pm
WHERE: 841 Wabash Ave, Belleville IL (corner of Wabash and 177)
WHO: You! Your spouse! Your kid! Your BFF! Your constantly dieting neighbor.
HOW MUCH? $25 (Bring a friend discount--2 for $40)

This class will focus on dark leafy greens--the number one missing ingredient in the modern diet. You will learn why you need them for radiant skin, reduced sugar cravings, and optimal weight. You will learn what varieties to buy and how to prepare them, even how to sneak them into dishes for squeamish family members.

Enjoy an evening learning and sampling some tasty dishes. There will be time for Q and A. Bring a friend and share the health!

Spots must be reserved and paid for in advance. Sorry, no refunds on cancellations less than 72 hours in advance.

Call or email Eileen TODAY to reserve your spot! 580-3771 or


Healthy Pantry Essential Basics

Fill your pantry and freezer with these basics, and you will always be able to whip something healthy up in a flash.

In the Cupboard:
* Oils: Grapeseed and Olive
* Vinegar: Balsamic, Rice, Red Wine
* Sauces: Tamari, Liquid Aminos, low sugar Salsa, Helmann's Light Mayo
* Canned Tomatoes: Muir Glenn brand
* Stock: Organic Chicken, Beef, Vegetable
* Grains: Brown rice, quinoa, whole wheat couscous, barley, steel cut oats, rolled oats
* Pasta: Barilla Whole Grain, Angel Hair for quick cooking
* Beans: Chickpeas, black, pinto, cannellini, and lentils (canned or dried)
* Dried Fruit: (preferably fruit sweetened and organic): raisins, apricots, dates, cranberries, unsweetened dried coconut
* Nuts and Seeds: walnuts, pecans, almonds, sunflower and pumpkin seeds
* Canned Fish: water packed tuna and wild Alaskan salmon
* Canned Veggies: Green chilis, roasted red peppers, olives
* Sweeteners: Raw honey, agave nectar, stevia
* Nut butters: Almond, peanut, sunflower (no sugar added)
* Onions, Garlic, Ginger
* Sweet Potatoes
* Good quality chocolate, 65% minimum

In the Fridge
* Cage Free Eggs (always have hard boiled on hand)
* Cheese: Real Parmesean, Sharp white cheeses
* Dairy: Organic milk (not skim!), Butter, Greek Yogurt
* Long keeping veggies: carrots, celery, squash, string beans, broccoli, peppers, brussel sprouts
* Long keeping fruits: lemons, limes, oranges in winter, apples in fall, berries in summer
* Greens: Spinach, Spring Mix, Kale
* Lunch Meat: Free of additives and nitrates (Hormel Natural Choice or Dierbergs deli)
* Miso: Brown rice variety
* Fresh Herbs: Parsley, cilantro, basil, rosemary

In the Freezer
* Ground beef and turkey, organic
* Chicken breasts, no hormones
* Steaks, London Broil is nice
* Tilapia
* Frozen fruit for smoothies
* Several loaves of bread--I like Trader Joe's Sprouted: freezes well
* Sprouted Wraps
* Trader Joe's Frozen Brown Rice
* Coconut Bliss Ice Cream for emergencies :)


Real Food, Real Fast


Okay, so what do you make when there is nothing in the house? Salmon Cakes! Put them on a bed of spinach with a side of Tzatziki, and you are ready to go!

Salmon (canned or leftover--cook once, eat twice!)
Minced onion
Diced bell pepper
Parsley, few shakes OR fresh spinach leaves
Lemon juice, about 1/2 fresh
1-2 eggs, beaten
Bread crumbs, or corn meal--couple tablespoons OR use up some leftover brown rice.

Flake the salmon, add the remaining ingredients, adjusting so you get a mixture that sticks together like burgers. Shape into patties, lightly fry on both sides in a little grapeseed oil. Really nice, really easy. My husband likes them with a little spicy chili sauce.

Super simple Tzatziki: Chop up cucumbers, red onion, minced garlic. Stir in some plain greek yogurt, squeeze of lemon, salt and dried dill or mint if you desire.


Eileen Vollmer is a Certified Holistic Health Counselor. She is the owner of Real Health Nutrition, a nutritional counseling 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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