Packing the Perfect Picnic Basket

The weather is great and picnic season is upon us. What’s not to love about eating a plate of delicious food while basking in nature’s beauty?

Whether you’re planning to stage your next outdoor meal on the beach or in the park, you have to make sure that everything is packed. That lovely bottle of wine won’t get opened if you don’t have a corkscrew. And once you arrive at your picnic spot, what you have in your picnic basket is what you’ve got.

Tote your picnic lunch with ease by following these simple tips.

Ground cloth

Bring an old blanket or a washable cloth that you don’t mind ruining. Even if you have a picnic table or clean rocks to sit in, bringing a blanket will up the coziness factor of eating outside.

Main dishes

Choose dishes that can be transported easily, easy to eat with your hands and do not spoil quickly.

Since you need everything to be portable and light, sandwiches and finger foods are a great option. They are easy to prepare, filling and can be packed individually for your convenience.

Side dishes

A picnic will never be complete without scrumptious sides. You can prepare your favorite pasta salad the night before the picnic and add in some roasted chicken and chopped vegetables. Since these dishes usually contain mayo, it would be best to keep it chilled.


While a picnic is not the perfect place to get into a cake or pie, that doesn’t mean that you should skip the dessert. Choose a selection of pastries like cupcakes, fruit tarts or éclairs. They’re good on the go and are so irresistible.

Plates and utensils

Use lightweight reusable like acrylic instead of glassware. Cloth napkins can also make the picnic feel a little more special.


As for drinks, you can bring bottles of your favorite soda or water – be sure to bring plenty of water.


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We are so happy for the amazing results this young boy experienced with our BAX PTL laser protocol to eliminate his debilitating and uncomfortable eczema symptoms. Please read on if you or someone you know suffers from unwanted allergy or skin conditions. It’s so wonderful to see our patients finally receive comfort and regain their quality of life in such a short time, with no side effects, without drugs, needles, or shots!  More info here


I want to sincerely thank you and your office for your help with Ryder’s Eczema.  When we first heard of the laser light therapy treatment we were certainly skeptical of how effective it would be.  We felt like we had tried everything…every cream imaginable,  acupuncture, herbal supplements, sugar scrubs, etc. and had only been left disappointed and with a 4 year old that still had open wounds and would scratch himself all throughout the night.  However, we were desperate to try anything as we refused to cover his skin in steroid creams for the rest of his life.  We have been so amazingly pleased with the results.  His really bad areas on his arms and the back of his legs saw amazing improvements.  Not only were those areas overwhelming improved but he would have smaller sores on his neck, back, belly and they have all cleared up completely.  His skin looks the best I have seen it since the day he was born.

I also loved that the treatment was not a lifelong commitment to a maintenance plan.  There will be future visits for flare ups there is no doubt, but he is in such a better place now than he was 7 weeks ago.  He can actually get a good night’s rest without digging in to his itchy body and tossing and turning all night.  I knew he felt a difference from the treatments as well as we did not have to fight him at all to take his probiotic or do his oral spray.

Eliminate Eczema-Laser Light Therapy - Young Boy Testimonial

Around the World In A Week: 5 Ethnic Cuisine Ideas To Cook At Home

Are you tired of preparing and eating the same old meals? Expand your culinary horizons and take a trip around the world with these healthy and tasty cuisines.

We have selected 5 fast and easy meal ideas that you can create at home. You may need some specialty ingredients for some of these cuisines, but there are a lot of supermarkets that offer a broad range of ethnic ingredients.

Chow Mein

Chow Mein is one of the most popular Chinese takeout items in the United States.  It’s an easy dish to prepare and the end results are always satisfying.  Just add some shredded vegetables, some protein –either seafood, beef, pork, chicken – and you’ll be having the perfect Chinese noodles that is cheap, filing and satisfying.


Bibimbap is a signature Korean dish that is served in a bowl. In 2011, this famous Korean dish was listed as number 40 in the World’s 50 most delicious foods compiled by CNN.

Served with steamed rice, lots of vegetables and meat, Bibimbap is not only healthy and delicious, it is also visually appealing.

Irish Beef Stout Stew

Preparation and cooking time may take a couple of hours, but this melt-in-your-mouth soup is so flavorful that you can easily forget how much time it took to prepare this dish.

Chicken Adobo

Take a journey to the Philippines with this succulent chicken dish. Prepared by stewing chicken in soy sauce and vinegar, this should not be mistaken with Mexican adobo.

This dish is surprisingly very simple for how much flavor it has. Serve it with rice and see the delight on everyone’s face!


Japanese cuisine can seem daunting to make at home. But once you have found the right recipes and techniques, you will then realize that it’s not that complicated after all.


My name is Amy, and I’m over-scheduled, overwhelmed, and over having to be the Type “E” Woman (aka, “everything to everybody, every time”).  I realize that’s a dramatic and a bit of a negative statement, but that’s simply the reason I approached the idea of our upcoming women’s workshop Saturday, September 6th.  Although I run a business as a certified nutrition therapist, and counsel clients on how to make better food and health choices, I myself struggle with making sound decisions and choices each day. There is some pressure not only in having a “nutrition” title, but in being a woman itself: holding the barometer of the family, raising children, paying bills, grocery shopping, running the house, running a social calendar, being an available wife, partner, friend, daughter, mother, boss, employee, and so on and so on.  These roles we all play at some point can create a sense of loss of control, frustration, and even anxiety. If you’re like me, you want to be perceived as someone who CAN do it ALL, and with grace and perfection. That pressure can send us “E” Women over the edge. This workshop isn’t just an extension of my work. I am facilitating it knowing full well that I myself have struggled too, and hopefully can shed some light to those of you in the same boat.  The rough waves may still come, but I know through nutrition, and holistic knowledge, I can paddle a smoother ride, and sail in a clearer direction. Join me!

Grasping Sanity for the Type-E WomanA Workshop to Reclaim Control and Balance in Your Life
Are you the Type-E woman?
Do you feel like you have to do everything for everyone, every time?

WHEN: Saturday, September 6th
10:00 a.m. – Noon
WHERE: 60 Garden Center, Suite 101
Broomfield, CO 80020

Do you experience any of the following:
Grasping Sanity for the Type-E Woman
• Feeling overwhelmed or stressed
• Low energy
• Brain fog
• Mood shifts or irrational irritability
• Physical or emotional pain
• Unexpected health issues

If so, set aside a morning for yourself and learn ways to reclaim your sanity through
nutrition and ancient Eastern wisdom.

Join Licensed Acupuncturist, Gretchen Belenchia, Certified Nutrition Therapist, Amy
Richardson, and Licensed Massage Therapist, Jodie Lee for a 2-hour women’s workshop
where you will learn stress reduction techniques, easy nutritional tips, and Eastern
medicine’s common sense approach to living a more centered and balanced daily life.

Cost is $29. Payment by credit or debit card is required at time of registration. Deadline for
registration and payment is September 2nd

Space is limited. To reserve, call 303–466–3232 or
email Grasping Sanity for the Type-E Woman

“Women need real moments of solitude and self-reflection to
balance out how much of ourselves we give away.”
– Barbara de Angelis

Food and Mood: Stress-Busting and Feel-Good FoodsDo you eat more when you’re feeling stressed? You are not alone. In fact, in a survey that was conducted by the Harvard School of Public Health and the PNR, more than one-third of the participants revealed that their diets change during stressful times.

When the stress hits, a lot of people tend to turn quickly on highly refined carbohydrates like white pasta or bagel or sugary foods. Learn how to cope with stress by stacking up on these stress-busting foods and put them on your plate when you feel overwhelmed.


Experts believe that depression may be linked to having low levels of folic acid. Asparagus helps boost this mood-enhancing nutrient.

The good news is, it’s easy to fit asparagus into almost any meal. Plus, a single cup is enough for your daily needs.


Feelings of anxiety may also be rooted from Vitamin B deficiency. Fortunately, avocados are loaded with this stress-relieving Vitamin. To top it all off, this green wonder contains potassium and monounsaturated fat, which helps lower blood pressure.


Carbohydrates trigger the brain to produce a relaxing brain chemical called serotonin. Experts believe that the more slowly your body absorbs carbohydrates, the more slowly serotonin flows. Since oatmeal is high in fiber, it may take your stomach a while to digest it. For a quicker release of serotonin, you might want to top it with a swirl of jam.


It is a well-known fact that a glass of warm milk is the best way to combat insomnia and restlessness. This is because milk is packed with protein, calcium, Vitamins B2 and B12 and antioxidants.

The protein in milk is known to have a calming effect and soothes tension, while potassium helps addresses muscle spasm that is often associated with feeling tense.


If you are feeling stressed, go ahead and pour yourself a glass or orange juice. Or better yet, peel yourself an orange. Vitamin C is the magic nutrient here.

Vitamin C is another powerful vitamin that is known to lower a person’s cortisol and blood pressure levels.


Are You a Conscious or Unconscious Eater?We all eat. Most of us are hopefully eating a few times throughout the day. But are you thinking while you’re eating? What I mean is, do you intentionally put mindful energy in your eating/digestion process? If I haven’t lost you yet, please consider the following points, and then follow the next four steps to embrace “Conscious Eating” as part of your daily rituals.
*When you eat, whether you’re chewing something fresh and from the earth, or something out of a wrapper or can, you are consuming energy.  Your body will use that “energy” as fuel for your body, hopefully efficiently, or some of that “energy” will be expended quickly and the excess will be stored as fat.  (Deciphering “filling” vs. “fueling” foods is another topic altogether….)
*When you eat, your environment in which you are eating, has “energy” surrounding it. Whether you’re in front of a computer, a TV, at a sidewalk cafe, in your car, or at a table, you’re surrounded by energy: sound, light, smell, crowds, etc.
*Lastly, your body requires “energy” from your digestive enzymes, your digestive system, your liver, your entire body, to break down your food and digest it so it can be used efficiently and make you healthier, ideally giving you more “energy”!

*The more stressful, rushed, synthetic your food choice and even the manner in which you consume, including your environment can affect the entire digestive process.

Think about the above points: don’t you want the best possible chance at breaking down your meals and having them utilized in the body to the best ability, making you stronger, leaner, wiser and more comfortable. It is my opinion that most people suffering digesting unrest (heartburn, gas, bloating, etc.) are not conscious eaters, but eaters on-the-go, stressed-out, and gulping down their food.

Follow these simple steps to have a more peaceful and efficient handle on your own digestion. I challenge you to do this for 3 days in a row at every single meal. It may surprise you how challenging yet how rewarding it can be to consciously eat!

1. Chew.   We are not chewing our food slowly enough, or thoroughly enough. Take smaller bites, and chew every morsel of food until you cannot chew it anymore–until it’s unrecognizable, before you swallow. 
2. Rest between bites.  It’s a great practice to put your utensil (fork) down at least  between every two bites. Simply rest–even a few seconds, between every two bites.
3. Choose silence or comfort over function.  Eat in a comfortable surrounding, with people you like and admire, or by yourself. If you’re in a loud place, or with negative people, you are absorbing all that interference, which causes stress, which hinders digestion.
4. Highly present– not high tech.  Try your hardest not to eat in front of television, facebook, emails, even smart phones. I’m guilty of this too, but we are bombarded with enough cellular data, bad news, gossip, etc. as it is–keep it away from your brain as you eat so your belly doesn’t take on that energy.
Happy “mindful” eating!

Flavoring Up Your WaterIt is a well-known fact that water is super important as it keeps us hydrated and helps eliminate toxins, but sometimes plain old water just doesn’t cut it.

If you want to drink more water but aren’t crazy about its taste, you can add fruits, spices or herbs to turn your once plain water into a refreshing flavored drink. Jazzing up your water doesn’t take much time or effort.

Here are some tips to make drinking water more enjoyable.

Add citrus

Citrus fruits like limes and lemons are considered as classic water enhancers. They add a hint of flavor and make water look more sophisticated. But let’s not forget about other citrus fruits like tangerine, grapefruit, oranges and mandarin. These fruits taste great as well.

Keep a bowl of fruit slices in your refrigerator and feel free to add a variety of fruits in a pitcher of water. Orange and basil is a great combination. It may seem like an odd combination but it helps cut back my cravings for salty foods.

Mint cubes

Throw a small sprig of lemon mint, peppermint or spearmint into the ice cube tray and freeze it. For a refreshing drink, add the mint cubes to a glass of water.

This technique is recommended for people who dislike sweetened beverages but still prefer some flavor. You can also use this technique with your favorite herbs like basil or rosemary.


If you prefer a flavor that is less sweet, then this is for you. Just add a few slices of cucumber to a glass of water or fill a pitcher with a handful of cucumber slices, add water and let it sit in the refrigerator for a few hours. Its subtle flavor will give your water a fresh, spa-like taste. With its cool flavor, you might think twice about reaching for a can of soda.

Cinnamon stick

Infused with delicate sweetness and spice, cinnamon water is a great alternative to plain water. Drop a cinnamon stick in a pitcher of water, let it sit in the refrigerator and enjoy a drink that is both earthy and sophisticated. It does not only make your water taste great, it also comes with a long list of health benefits.