My Mom’s Lemon Herb Chicken

For me, one of my keys to feeling healthy and balanced is prep cooking. I make sure that I have great tasting protein, cooked and ready to eat in glass tupperware in my refrigerator at all times. I also have a container full of cooked rice and a few bags of greens. I love to keep a high quality salt and balsamic vinegar on hand to add to the greens as well.  With these few simple things I can throw together a meal in minutes. Here is one of my favorite, super easy, preparations of chicken. Let me know when you try it!

My Mom’s Lemon Herb Chicken

4 Chicken Breasts
1/2 cup lemon juice
1/4 cup olive oil
3 cloves garlic minced
1 Tbsp oregano
1 Tbsp parsley
1 Tbsp basil
1. Take a fork and poke lots of holes in the chicken breasts to better soak up the marinade.
2. Combine the rest of the ingredients in a large glass bowl to create the marinade.
3. Marinate chicken breasts for 2 hours in refrigerator, turning the breasts over half way through.
4. BBQ for 6 minutes per side or until the juices run clear.
5. Boil the remaining marinade for 3 mins over stove top.
6. Pour boiled marinade over chicken breasts and serve, or store!

Sarah’s Healthy Cocktail Recipe

Something I look forward to everyday: My health cocktail.

Each of us has a few key things that we do each day that help us to feel strong, and maintain balance during what can often feel like an imbalanced routine. For me, one of these things is having a simple way to ignite my system. I make a very easy-to-prepare health cocktail, one that combines ingredients to help detoxify tissues and invigorate blood flow. To me, it’s a break, it’s a treat, and it energizes me and simply makes me happy. It’s part of my daily ritual, a moment I take for myself to fill my cup, and it keeps me feeling strong for my day. 

It’s also incredibly simple:

1 tablespoon honey (for best results, add honey first with a little hot water and stir) 

Handful of ice 

2 tablespoons apple cider vinegar (I prefer Braggs brand) 

1/2 a lemon squeezed (I like Meyers lemons)

2 heathy dashes of cayenne pepper (omit if you have acid reflux/heartburn)

All of this can be varied to taste. 

For more information about the benefits of apple cider vinegar, click here.


Sarah’s Family Favorites

The Holidays are here again!!! 

We thought we would give you a couple of our favorite recipes to try if you’re looking for something new to whip up.

Pumpkin Pie

I have been making the same pumpkin pie recipe for the past 15 years for Thanksgiving. It is a definite crowd pleaser, it even calls for a whole pie pumpkin that you cut up and bake in the oven, AND it’s easy! If I can make it, you can make it. Give it a try, you will be happy you did.


  • 2 Pie Crusts – home-made, gluten free, frozen, or whatever you please
  • 1 cup of sugar
  • 1/2 teaspoon salt
  • 1 1/2 teaspoon cinnamon
  • 1/2 teaspoon powdered ginger
  • 1/2 teaspoon ground cloves
  • 1 pie pumpkin to equal 1 1/2 cups cooked pumpkin, mashed or pureed
  • 2 cups scalded whole milk
  • 2 eggs, lightly beaten


  1. Preheat Oven to 425°F.
  2. Combine all ingredients, except pie crust, in a large bowl and beat until smooth
  3. Pour wet ingredients into 2 pie crusts.  Bake at 300°F  for about 45 minutes to 1 hour or until the filling is firm.


Family-style Granola

My mom has mastered a granola that is delicious, full of healthy ingredients and so much lower in sugar than most anything you can find in the store. It feels so good to make your own granola and you can play around with it and add your favorite nuts or seeds. It is the perfect thing to have around if you are entertaining the family or it makes a great hostess gift if you are being entertained!  Let us know if you come up with your favorite version.



  • 8 cups of oats (gluten free is you prefer)
  • 2 cups of sliced almonds
  • 1 cup of raw sunflower seeds
  • 1 cup of pumpkin seeds
  • 1 1/2 cups of coconut flakes
  • 3 Tablespoons of brown sugar
  • 1/4 cup honey
  • 1/4 cup molasses
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 2 tablespoons of water
  • 1 to 2 teaspoons of vanilla


  1. Preheat oven to 300°F.
  2. Take the first 6 ingredients and mix together into a bowl.  Set to the side for later use.
  3. Take the last 6 ingredients and mix together in a bowl and microwave for 30 seconds
  4. Pour on top of oats mixture.  Stir together and then pour onto a cookie sheet.  Spread onto pan evenly.
  5. Bake for 15 to 20 minutes.  Check to see if browned, if not stir and let cook for additional time.

Jake’s Caesar Dressing

Who doesn’t love a great Caesar dressing? But oil based, not creamy!! Fresh greens are such a great addition to any meal and so simple. My husband always has a batch of his Caesar dressing in the refrigerator ready and waiting.  We can always quickly bring a salad to anyone’s house or include it in a meal at home. I never get sick of it. Let me know what you think!




  • 1 teaspoon anchovy paste (or more to taste)
  • 1 small garlic clove
  • 2 large egg yolks
  • 2 tablespoons fresh lemon juice
  • ¾ teaspoon Dijon mustard
  • ½ cup olive oil
  • 3 tablespoons finely grated Parmesan (optional)
  • Freshly ground black pepper


  1. Blend thoroughly and salt to taste
  2. Keep it in the fridge, it tastes better with age.


I hope you enjoy! Sarah



Implementing Positive Changes to your Sedentary Lifestyle

Your Sedentary Lifestyle Is Turning You Into a Nervous Wreck

By: Sarah Goodyear

The link between a sedentary lifestyle and anxiety was reinforced recently by new research comparing sedentary mice and mice that exercise. The study, published in the Journal of Neuroscience and covered in the New York Times,  where I first learned about it, suggests that habitual inactivity can cause increased anxiety in animals that don’t move around much.

Researchers at Princeton University compared the behavior and brains of mice that were allowed to exercise on wheels in their cages to those who instead “sat quietly.” The mice that were active showed more inclination to explore new environments when given the chance, an indication of less anxiety. When dunked in cold water, as stressful for mice as it is for humans, the running mice reacted more calmly than the sedentary ones.

This effect has been observed before, but the new study delves deeper into the mechanisms behind it. Analysis of the rodents’ brains revealed that the running sparked the creation of excitable neurons that prompt activity, and resulted in a huge new supply of neurons that produce GABA, which has a soothing effect on the nervous system.

The normal human solution, which is to walk around the world as we work, gather food, and play, is increasingly inaccessible to us.

Is there a connection between our own sedentary lives and our epidemic of nerves? According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in America, afflicting 18 percent of the nation – some 40 million people. Eleven percent of middle-aged women in the U.S. take anti-anxiety medication.

Correlation is, of course, not causation. But this latest study adds to other science that connects the amount we do or don’t move our bodies and our mental health.

Part of the problem, of course, is that too many Americans see movement as something to be done at a discreet time. Work at a treadmill desk, your own little exercise wheel in your own little cage! Drive to a spin class at the gym! There, you can ride up imaginary hills with your fellow creatures trying to escape the perils of the sedentary life!

The normal human solution, to walk around the world as we work, gather food, and play, is increasingly inaccessible to us. And even when it is not, we frequently perceive it to be inaccessible. According to the Federal Highway Administration’s 2009 National Household Transportation Survey, 68 percent of the trips taken by U.S. residents between ½ and 2 miles in distance were made by vehicle. Only 23 percent of such trips were made on foot.

One-third of respondents reported no walking trips whatsoever in the previous week.

“The greatest barrier to walking more is the perception of too much traffic, not enough street lighting, or wide road crossings,” reports the FHWA. “People are also concerned about crime, had no nearby paths or sidewalks, and were too busy to walk more often.”

But “working out” is never going to be a solution for everyone, or even for most people. It can be expensive and strenuous and dull. Instead, we should be encouraging people to see walking (or biking) as part of their daily routine — not a special activity to be engaged in wearing special shoes on a special path, but simply the sensible way to get from one place to another. Imagine how much calmer we might be.

Andrew R. Cline, associate professor of media and journalism at Missouri State University, has a blog in which he advocates what he calls “‘the 1-mile solution.” He suggests that people use a simple tool such as Walk Score to assess what services are within a one-mile radius of their homes, and then simply walk or ride a bike to make those trips. Cline writes:

I’m … suggesting that we … put effort into an idea that is sustainable and could grow the numbers by creating a habit. It is, after all, mostly a habit that puts us behind the wheel of a car to travel one mile. It’s habit that makes the risk and expense of a 1-mile car ride seem normal.

If people do try their own “one-mile solution,” they may discover exactly what the FHWA was talking about: a pedestrian environment unpleasant or downright hostile to travelers on foot. Maybe then we’ll finally have the political capital we need to lobby for real infrastructure improvements that allow people can get the activity they need in a natural human way, rather than spinning like mice on a laboratory wheel.


  • Invest in a standing desk. These can be found at your local office depot, IKEA also has them online or in the Portland location. Utilizing a standing desk can help you stay moderately active while staying where you are. Here are some options: Three dimensional leg swings; keeping one foot on the ground start by tapping the opposite toes back and forth. Do this for 20-30 seconds and then tap the same foot across the midline of your body and back and forth. Finally rotate your hip, knee and toe inward and then outward, creating rotation in the body. Now, repeat on the other side. By doing this you have created a small amount of mobility in three dimensions leaving your body happier than simply standing still. Even if you do not have a standing desk available to you you can do these exercises to help you stay active without having to leave your work space.

  • Make a point to get up from your work space and walk around. Here is an idea. Instead of bringing a giant water bottle filled at the beginning of your day, keep a smaller cup or bottle at your workspace( 8-12 oz). Make yourself a goal of refilling the cup/bottle 4-5 times throughout your work day. When your cup/bottle is empty you now have a time to get up and move a little, walk to the water fountain or sink and stretch your legs. There is an extra bonus to this system! When you sip water throughout your day rather than gulp tons all at once your body actually absorbs hydration more efficiently. When we gulp tons of liquid all at once our body systems get overwhelmed with the large amount, only takes what it can use at that moment and flushes out the rest, along with other vital nutrients.

  • Graze on your food throughout your work day and on your lunch break take a walk outside. By taking a break from your work environment even if it is only for 10 minutes you can feel refreshed. Go outside, get some fresh air, and move your body! Your brain will thank you. If you are not able to leave the building then find an empty hallway or stairway to walk up and down a few times.

  • Set an alarm on your phone or computer to give you a movement break. If you are the type of person who will sit down at your desk and power through your day without looking up then you try this out. When the alarm goes off get up and take a little walk. Set your alarm every hour or so throughout your day and your brain and body will be happier.