Bread and Roses

Who doesn’t love bread? Warm, soft, airy bread with gobs of melted butter…?

Since adopting a whole food plant based no oil diet in 2012, bread has been a challenge for me. Most breads are made with oil, and the ones that aren’t tend to be dense and/or dry. I’ve tried a number of different breads and I’m not really a fan (nor is my family) of most of the “healthy” breads; perhaps I have just not found the right one…

I don’t have the time or energy to read the ingredients on every single loaf of bread at Wegmans. And it’s not just the oil, but eggs, “natural flavors” and all sorts of other questionable ingredients. (Remember the “yoga mat” stuff?)

In the search for a healthy bread, I just opt for doing the best I can. Whole wheat. Wheat. Multi-grain. Organic. Close enough. And sometimes, you just need a crusty loaf of white Italian bread or some kind of bun that’s totally processed. Bread is just one of those areas that I have conceded we’ll never be perfect.

I’ve considered making my own (see prior comment on time and energy…) but that also entails digging out the bread maker and finding space for one more kitchen gadget.  Then I found this recipe for a 5 ingredient bread… no bread machine, no kneading, no oil, no artificial ingredients. (I’m sure you’re also thinking “no taste”.)  It only took an hour to make (20 minutes for rising; 40 minutes to bake).  We ate it warm with a smidge of butter, and it was pretty good. Depending on what you are serving it with, you may not need the butter, but I felt like it needed a sauce or something. It was still a little dense, but it had a nice crust, was warm, and (best of all) healthy. There wasn’t a bite left, so I think it passed the family inspection. I think I’m going to try to tweak the recipe a bit…playing with the salt and maple syrup, and also trying some additional seasonings for a more savory flavor.

Bread and Roses 2

As for the roses… Just wanted to wish all of the Moms out there a Happy Mother’s Day weekend!  I hope you are spoiled by your loved ones and get to relax a bit. I’m hoping to sleep in and go to see Avengers: Infinity War.  🙂

p.s. Your history lesson:
As my followers know, I always use the name of a movie as my blog post titles (to align with the “lights cancer action” theme). When I was searching for an image, I found that Bread and Roses was actually a political slogan after being referenced in a speech in 1911 by Rose Schneiderman, and is most associated with a textile strike where women were appealing for both fair wages and dignified conditions.

“The worker must have bread, but she must have roses, too.”

IMDb: Bread and Roses (2000)


A Work in Progress

Things are progressing quite nicely on my new business. I am purposely trying to take things on the slower side to ensure I am giving 100% to anyone I work with, and to make sure that I am not taking on more than I can handle while establishing other components for the business.

I have several active clients and am very grateful for the referrals and opportunities provided by Dr. Denise Karpowicz! I am continuing to network with other local businesses in the field of wellness, and have a few speaking engagements lined up to help get my name out there.

I also have a presentation series on plant based nutrition planned for the month of April.   For my local readers, if interested, you can enroll in one or more of the 4 classes via my website:

The details are as follows:

4/4/18 – Plant Based Nutrition 101: Definitions, Benefits and Myths
4/11/18 – So what do you eat?
4/18/18 – Getting started (planning & preparing for the transition)
4/25/18 – Cooking Demo

All sessions are from 7:00 pm to 8:15 pm and will be held at Wonderful, an art studio in Moscow. Each session includes the presentation, handouts and food samples.  Sessions are $15 each, or $50 for the full series.

If you have any questions, feel free to email me at


If you are looking for a super easy, delicious dessert, I recently discovered chocolate hummus from Don’t Waste the Crumbs. It was super easy to make and absolutely yummy! Your family won’t even know it’s healthy!  I served mine with fresh strawberries and raspberries. I meant to take a picture but we all ate before I remembered to do so!


IMDb: A Work In Progress (2002)

Cut the Cord

It’s hard to believe that I am just shy of 8 months since my “retirement”.

One of the perks of being a Pru retiree — versus just a regular person whose job was eliminated — is the assignment of a retirement counselor. This person helps you navigate all the paperwork and online updates, and helps answer all questions related to retirement benefits. My assigned counselor was fabulous — responsive, knowledgeable, punctual, pleasant.

Additionally, I’ve had the benefit of a career coach during this time, who has helped with updates to my resume and LinkedIn, as well as offering a lot of professional advice, in general. She, a some-what plant based eater, was supportive of my career direction change and was the person who suggested the IIN (Institute for Integrative Nutrition) health coaching program. (That alone was worth every penny Pru paid her!)

I’ve been blessed to have these advisors in my corner for the past several months. The time has flown by and they were always there when I had a question. I couldn’t have asked for better support.

But it is, as they say, time to cut the cord. Today I said good-bye to my retirement counselor, as she has completed all her assigned tasks to support me. The next step isn’t until I’m really, truly ready to retire, and I’m hoping for at least a few more productive years before I need that. I will also be saying farewell to my career coach soon when my contract expires in early March. With my coach, however, I feel I gained a friend and hope to stay connected.

I’m very grateful for the resources provided to me, and glad I was able to get so much from them. Maybe I would have figured it all out on my own, but certainly not as efficiently, timely or calmly. It is amazing how quickly the time went by and how much we got done during that time. (Of course, the list of household projects remains incomplete, but I couldn’t get them to help me with that!)

Lucky for me, I have so many other wonderful resources in my life — people who inspire, encourage, support and advise — so I’m never flying 100% solo!

None of us does it alone, do we?

IMDb: Cut the Cord (2012)


Around this time five years ago, I winding down on my treatments. I had completed chemotherapy in January 2013 and finished radiation in March 2013. Since that time, I have continued with a pretty rigorous schedule of doctors’ appointments. Seeing my radiologist and oncologist twice a year; my surgeon, urologist, and gynecologist once a year or more.  Throw in all the testing that was required and I felt like I was always on my way to some medical appointment.

During my last appointment with my surgeon in 2017, he gave me the option to not see him anymore — an offer I jumped on.  In the fall, my radiologist switched me to one time per year. And today, my oncologist also unleashed me from her schedule, moving me to a once a year schedule also!  Yea!

I am so encouraged by this news, as it’s a final confirmation that I’m doing ok. Actually, better than ok… I’m thriving! Cancer is no longer a daily thought for me (although it does rear it’s ugly head in my subconscious from time to time). And now I don’t have to worry about always running to a doctor.  Schedule is freed up, I’m saving money in co-payments, and I have a clean bill of health from all my docs. AND my oncologist is interested in learning more about my health coaching business! (She took my business card and talked about how I might be able to integrate into some of their existing programs!)

Life is good.


It’s been a while since I’ve shared any recipes. I continue to add recipes to my new webpage:

Last week I added several, and the goal is to add some every week.

I am continuing to work my way through Dr. Greger’s How Not to Die Cookbook, which I love! I highly recommend it, as we have enjoyed everything I made from the book. It’s completely “WFPBNO”… Whole Food Plant Based No Oil… so no modifications are needed.


IMDb: Unleashed (2005)

Off and Running

As I mentioned in my last post, things are starting to move full steam ahead with my health coaching business. I have been working on getting my website complete, along with my Facebook page and all the necessary work for starting a new business (EIN, LLC, credit card processing, furniture, office supplies, business name, logo, etc.). There’s a lot!

Luckily, I have a great group of advisors who have helped along the way, including my outstanding financial and tax advisors (Tom Hauber, Ameriprise, and John Brostoski, CPA), fellow business owners, Donna Simpson of the University of Scranton’s Small Business Development Center, and Joe Morgan, my graphic designer. And, of course, there’s a large group of family and friends who have acted as my “focus group” on things like names and logos and fonts, oh my! There are too many of them to name here, but if you’re reading this — Thank you!

So I’m off and running… Ready to take on clients and the world!  🙂

I will continue to use this blog as my writing space. Although my new website has a blog section, it doesn’t have a “follow” option at the moment. Once the hosting company adds that option, I will likely switch over.  There is content in the blog section on the website, but the posts are generated from the Institute of Integrative Nutrition. They post monthly and there’s a nice variety of topics.

I would like to ask a few favors from my readers:

  1. Please check out my website:
    There are still a few bugs to be worked out, but it’s about 95% there.  I welcome any feedback!
  2. While there, sign up to receive my monthly newsletter.
  3. “Like” my new Facebook page:
  4. Share my information with anyone who might be in need of, and interested in, health coaching!

Thank you!!

Metamorphosis Logo-01

IMDb: Off and Running (1991)


As an introvert, I have had to really work on building my networking skills over the past few decades! (Yes, decades.) I knew it was a skill that I needed to focus on to advance my career as part of Corporate America, who tends to favor extroverts. I’ll be honest that I had mixed results in this realm simply because I was working with so many different personalities, and some were easier than others to connect with. But, right up there with public speaking, I knew I had to keep at it and it was usually on my annual development plan.

Fast forward to present day and trying to establish my own business: Networking is even more important than ever. While not really a “sales-y” person, I am aware how important it is for me to talk about my new business, share my business card, and talk up my services. It’s critical to my success.

Networking recently paid off in a big way…

Back in October, I had a follow up appointment with my radiological oncologist. We have a great relationship and he is always interested in what I am reading, what I am eating, and what additional lifestyle changes I am making to improve my health. He’s very supportive of me being plant-based and is very encouraging. I shared with him my latest journey to be a health coach. He was very excited about this news and recommended that I speak with Abby (a fabulous human being, well connected in the wellness community, who consults with his practice)…   Out of my comfort zone, I contacted this complete stranger and had a lovely meeting with Abby. She was very enthusiastic about what I was working on and she promised to be an advocate for my work.

A few weeks after I met with Abby, she sent me a message that she had connected with a chiropractor in the area who was looking to expand her service offering, and that I would be a perfect fit. So I reached out to Dr. Denise Karpowicz… another leap out of my comfort zone! We met, connected immediately, and now things are moving really quickly for my business!

I am happy to announce that I will have office space in the Karpowicz Chiropractic Center in Clarks Summit, PA! I have been working on painting and furnishing my office, and Dr. Karpowicz is already referring clients to me.  It’s a fabulous opportunity that would NOT have happened without the power of networking!

So who’s in your network? Who’s your advocate and looking out for your interests?

Who do you need to connect with? And what are you doing about it? 🙂


IMDb: Network (1976)