Naturally Simple Ways to Weigh LESS...

Naturally Simple Ways to Weigh Less

and Live More Every Day of your life!

This is all about re-balancing your body, mind, and spirit to create a vibrantly healthy you... inside and out. So much more than the number on the "scales!"


  1. Feed your soul with primary food.  Friends and family, physical activity, spirituality and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food.
  2. Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda, juice, sports drinks and “enhanced” waters.  Stick with nature made!
  3. Eat a plant-rich diet. Plant foods are typically lower in calories and higher in fiber than meat, dairy and processed foods, while providing loads of essential nutrients.  Purchase your animal products from farmers who raise the food in a natural manner; healthy and naturally balanced foods make for a healthy, naturally balanced human. Make certain you do get enough fat and protein in your daily diet to satisfy hunger, appetite, and nutritional needs for YOU.  Each of our needs is different!
  4. Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full, satisfied, and better nourished on less food.  More nutrients in each cell mean a healthier body!
  5. Eat real food; avoid processed, packaged foods. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. (Reduce or eliminate refined sugars from your diet; glucose, fructose, any “oses”.) Packaged and convenience foods tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories. Avoid artificial sweeteners.  Avoid refined sweeteners, even stevia products.

If you have attended my workshops or been supported by me as a client:  Remember the cellular health information from the Whole Food slide show?  Feed your cells well!  Need to experience this workshop? Join me and the Local Living Venture on Thursday, September 25th for the start of the Whole Health and Healing Academy!  

A few more tips for balancing mind, body, and soul weight.

  1. Eat raw foods:  raw fruits & veggies, raw nuts and seeds, raw nut & seed butters.  Raw foods are rich in nutrients that are not altered by the heat of cooking and provide natural enzymes needed in the body for many processes including digestion.
  2. Eating enough healthy fats and protein to satisfy your appetite and your body’s nutritional needs:  choose naturally raised animal products for protein and fat and the omega 3's found in naturally raised meat, eggs and dairy products, wild salmon, avocados, walnuts, raw nuts and seeds.
  3. Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.  With this said, listen to your own body and what you know works for you.  Some people do much better without breakfast and have no problems with the rebound overeating later in the day.  Be conscious of you and your needs. I can personally admit I am not a breakfast eater.  I get hungry by 11 AM or so. I listen and follow my body's requests for food.
  4. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.  Eat from a space of unconditional self-love!
  5. Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.
  6. Get outside.  Your body needs fresh air and natural light.  You will create life long health benefits!
  7. Sleep, rest and relax. Breath work creates relaxation, slow down & breathe deeply.  Ask me for my educational handout on breath work.  When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
  8. Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy.
  9. Find a mindfulness practice and use it every day. (Yoga, Tai Chi, Tae Kwon Do, Meditation, Prayer...)


PS  Just a reminder about the Whole Health & Healing Academy that starts Thursday, September 25th. Join us to create vibrant health in your life!

Whole Health & Healing Academy in Potsdam THIS Fall!

Whole Health & Healing Academy  

Click the above title to go to the full information page on the Local Living Venture's website or meander down and get the information you need!

   Kicks off  Thursday, September 25, 6:30 to 8 pm

   Most Thursdays through December 4

   Potsdam Community Room, above police station, RSVP for detailed directions.

   Pre-Registration suggested (first come, first served!) but not required
   Held every Thursday at the same time and location through December 4 (except 10/23, 11/20 & 27 as noted.)

I am very pleased to join with The Local Living Venture in launching a Whole Health and Healing Academy for individuals interested in gaining a well rounded knowledge of holistic health issues. 

What's Involved
Classes are designed to enhance personal health and inspire confidence in the ability of our bodies to heal itself through good nutrition - which also means "eat yummy food!"  This series provides a solid overview of the many topics I may address with you as your personal health coach, but at a "group rate" -- more on this below.

Benefits to you:

  • Higher levels of healthy energy
  • Better sleep
  • Body moves more freely and willingly
  • Weight balancing to the body weight that is normal for you
  • Balanced moods
  • Crave real food, saying goodbye to fake, packaged foods 
  • Balanced hormones
  • Heal symptoms of disease
  • Happier, healthier... look and feel younger EVERYDAY!

Why attend:

  1. Healthier people make healthier families, communities... etc. Who does not want that?
  2. It is Fun, Informative information you can use NOW to make your life better.
  3. You WILL get healthier and 
  4. Your participation supports the Local Living Venture's mission to keep bringing amazing educational opportunities to our North Country Home! That's a good thing!

Certificate Program
"The "academy" will commence on September 25, continuing for ten weeks through the Fall semester. Attendees who successfully complete a certain number of sessions will receive a Certificate of Accomplishment for your personal resume and will take advantage of this opportunity to put health and healing into your hands.

Who Should Attend?

  • All are welcome to attend if they desire to create vibrant personal health. 
  • Employers are especially encouraged to send staff members, to reduce and eliminate health issues and insurance costs.
  • Employers themselves are welcome as well; to enhance their health, providing leadership. 
  • Health care workers who wish to learn more about prevention and self-responsibility in health and healing.

Session Outlines

Whole Foods, Whole Health, Holistic Health * Thursday, September 25
What is whole food, why eat it, how to make changes in your life including the why's of eating seasonally and locally, and how eating whole foods will heal your body from the cellular level.  
Health care providers and healers are partners to guide and support you on your healing path; be the healer that brings holistic health into your whole being. 
Natural Foods Know How * Thursday, October 2
An information session on how to know what foods really are natural and not just marketing. Real food not food hype (includ
es navigating food labels handout.)

Healthy Menu Prep * Thursday, October 9
How to prep healthy meals for the week, how to shop for healthy foods. Shopping and eating seasonally and locally.

White Sugar Blues
 * Thursday, October 16
What sugar is, forms of sugars, why so addicting, how sugar is damaging to body, how to butt kick sugar out of your life, ways to add “sweetness” to your life without adding sugar.

Gut Health
 * Thursday, October 23 (different location!)
What creates and destroys healthy gut micro-organisms, how to optimize diet and lifestyle for top notch gut & whole body health.

Proteins, Carbs & Fats
 * Thursday, October 30
What they all are, why we need them, and where to get them (healthiest food choices.)

Detox Nourishment Diets
 * Thursday, November 6 
What they are, why they work, how to implement simple and more involved detoxes.

Gluten Free Eating & Loving It * Thursday, November 13
Many people find that they are unable to tolerate the proteins found in gluten-containing grains. For anyone curious about Celiac Disease, gluten intolerance, and all the current talk around eating gluten-free.  

   *  Skip two weeks for the holidays  *

Divine Weight Loss * Thursday, December 4
Wellness not weight loss in food choices, crowding out mindless eating, adding in healthy options.


This series is designed to give a solid overview of the many topics I may address with you as your personal health coach, but at a "group rate" -- and with both group privileges and restrictions: there will be plenty of time for Q&A, though not in a private setting, and moderated in a fashion that flows for all participants in the classes.  

All classes in the ongoing series are 1-1/2 hours long and include a slide show that will also be emailed to all participants  as well as various  educational handouts.  Follow up information will be tailored to also address the health concerns of participants in the session.

Registration, Admission & Series Details

  • There is a $22 general admission, $40 per couple/family member, per session for overhead/material fees and to benefit Local  Living Venture workshop creation.
  • Registration for this informative workshop series is recommended in advance at  .  
  • Walk-in's are welcome at each session at 6:15 pm on a first come first served basis.
  • A discount amounting to two-plus entire classes free is available for attendees who register for the full Whole Health and Healing Academy series.  Payment in advance is preferable, but arrangements can be made.  Admissions paid in this past Spring's sessions will count towards Autumn discounts!  
  • The Full Attendance rate is $150 individual, $280 couple for all 9 sessions or pay as you go at $22 per person, per session as noted above.
  • Certificates of Accomplishment are awarded to all participants successfully completing six or more sessions.
  • Email us (Local Living Venture) to RSVP for your spot -- reservations are not required but are suggested. 
  • Please include your phone number(s) and the number in your party and we will forward you all pertinent information.

We look forward to seeing you and creating amazing, vibrant health for everyone!

Stalking the Wild Nettle

Nettles are my favorite healing herb. This fact about me is something I do not hide. Now I have plenty of other herb friends, both cultivated and wild, that run a semi-close second in my favorite herb department. Nettles are #1!

Nettle seeds

Nettle seeds

In the above picture you are looking at the beautiful tiny seeds that dangle in strands from the nettle plant. These seeds are powerhouses of nutrition for nourishing thyroid health.  The dose is 1/4 teaspoon daily. I would take this as 1/8 teaspoon, twice daily.

To dry nettle seeds I cut the entire stalk at the base and hang them upside down in a warm and dry space. Make certain you have a screen or something similar underneath the hanging plants to catch any falling seeds. When they start to dry, I carefully cut each strand from the stalks. I put them in a paper bag, poked with a knife to make many air holes, and hang the bag to completely dry the seeds. Leave the top of the bag wide open for better air flow. You can also use a very fine mesh bag to hang and dry the seeds.

The remaining stalks can be left to dry out the leaves. Again, trim the completely dried leaves off the stalks and store them in an air tight container. You now have dried nettle leaves for adding to soups, stews, sauces, and for making healing tea.

The beautiful nettle plant displaying her seed strands.

The beautiful nettle plant displaying her seed strands.

Looking straight down at the nettle plant. The seeds strands form a whorled pattern about this beautiful, healing plant.

Looking straight down at the nettle plant. The seeds strands form a whorled pattern about this beautiful, healing plant.

Nettle's many healing gifts to your body:

  • strengthens the kidneys and adrenal glands
  • builds natural energy from the inside of the body (which is the opposite of coffee's effects in the body, coffee wears out the adrenal glands, nettles builds and heals the adrenals
  • nourishes the hair and skin making you shine with vibrant health
  • is an adaptogenic herb, helps a living organism adapt to stress (adrenal health!)
  • rebuilds and restores the body cells as nettles is a powerhouse of nutrition
  • great for reducing allergies on its own or make an herb honey with raw, local honey and nettle puree, take 1/4 teaspoon twice daily (This is basically making a tincture using honey as the base.)
  • great for nourishing the male and female reproductive tracts
  • nourishes thyroid health and contributes to body weight balancing

This is but a partial list of all the benefits nettles has in the human body. I suggest you become friends with nettles and learn all you can about her healing ways.

What you are observing, below, is a chicken nettle salad sitting on top of a romaine lettuce, carrot, and cucumber salad. In the upper left corner is a big dose of my late spring, wild leek infused sauerkraut. I got carried away and made 8 quarts! 5 quarts down, 3 quarts left to enjoy!

Chicken Nettle Herb Salad

  • left over chicken breast from dinner at the ADK Cafe in Keene, NY. If you are ever passing through here, stop and eat. The food is divine, the meat is local and pasture raised!
  • sprigs of fresh rosemary
  • fresh chives
  • nettle top leaves
  • homemade mayonnaise made with 3 tablespoons whipped heavy cream, 1 small egg's yolk, and a dash of yellow mustard. I whipped the cream well, added in yolk and whipped some more, then added mustard. The cream and eggs were both from local, pasture raised animals cared for with love.

The chicken was chopped up, mayo blended in, added in the chopped herbs and nettles, and stirred all together. I plopped this decadent chicken salad on top of my veggie salad (all local veggies from Martin's Farm Stand) that was dressed with my homemade herb vinegar dressing. The finishing touch: wild leek sauerkraut!

Eat healthy, eat whole... your body cells with thrive with vibrant, radiant health!

Eat Several Small Meals A Day... or not?

Are you a grazer like this sweet "lil goat? Aradia is quite sweet as well!


I do not agree with this current health trend, health advice.  

Now I will tell you, as always... figure out what works for you, in your life, so you feel your very best, vibrant self every day.

So back to the several small meals a day advice... that I do not agree with, my diet myth buster:


1.  If a person struggles with over eating, this only gives license to over eat more times in a day.

2.  If one eats well balanced meals:  fruits and veggies (fruit in am, veggies with lunch & dinner), quality protein, and quality fat... you will be well satiated for a good 4 to 5 hours.  No need to snack or eat several small meals in a day.

3.  Eating several small meals trains your blood sugar to want to be "up."  When we get used to meals that sustain us comfortably, without overeating, our bodies get used to feeling gently full and then feeling empty, gently empty.  Empty is good.  Revel in this feeling as you innately know you are not going to starve if you feel hungry for a while.  We live in a culture with ample food. Pick 100% whole foods to fill yourself at meals.

4.  Eating constantly will leave you feeling hungry all the time.  It is the blood sugar is "up" constantly issue.  Once your blood sugar goes down, even just a little, this triggers the "Oh my, I am hungry"  feeling again. Feeling empty is ok.

5.  If you constantly are giving your body fuel, calories, when will it have a chance to go into fat burning and use up your stored fat calories?

6.  Do you really want to spend all your time preparing food and doing dishes?

7.  The digestive tract needs rest.  If you eat every 2-3 hours, it never gets a rest. Your digestive tract will always be working to digest and eliminate food. Would you want to be working your skeletal muscles constantly, no rest, no sleep?

This is my thoughts, using common sense and wisdom gained from years around food and as an eater myself! Use this in any way that works for you and makes your life a better place to be!

Cheers & Blessings!  Paula